Abincin DASH yana tsaye don, "Hanyoyin Abinci don Dakatar da hauhawar jini" Yana nufin "Hanyoyin Abinci don Dakatar da hauhawar jini," kuma ana ambatonsa a matsayin abincin da zai iya rage hawan jini ba tare da amfani da magunguna ba, sakamakon binciken da Cibiyar Kiwon Lafiya ta Amurka ta dauki nauyinta.
Har ila yau, abincin na iya taimakawa rage nauyi, yaki da nau'in ciwon daji da yawa, rage tasirin ciwon sukari, rage yawan LDL cholesterol, kariya daga cututtukan zuciya da bugun jini, da hana samuwar dutsen koda.
Sabili da haka, don rasa nauyi ko kuma idan akwai wata cuta, wajibi ne don tsaftace tsarin kuma ya jagoranci rayuwa mai kyau. DASH rage cin abinci za ku iya nema.
Menene Abincin DASH?
DASH rage cin abinciBabban manufar miyagun ƙwayoyi ba shine don rasa nauyi ba, amma don rage karfin jini. Koyaya, yana iya taimakawa waɗanda ke son rage kiba, rage cholesterol, da sarrafawa ko hana ciwon sukari.
Mahimman batutuwa sune:
– Girman rabo
- Cin abinci iri-iri na lafiyayyen abinci
– Kula da daidaitattun abinci mai gina jiki
DASH yana ƙarfafa mutum ya:
- Ku ci ƙasa da sodium (babban abin da ke cikin gishiri)
- ƙara yawan amfani da magnesium, calcium da potassium
Waɗannan dabarun suna taimakawa rage hawan jini.
DASH Ba abincin cin ganyayyaki ba ne amma yana ba da shawarar cin ƙarin 'ya'yan itatuwa da kayan marmari, kayan kiwo maras kitse marasa ƙiba, wake, goro da sauran abubuwa masu gina jiki.
Yana ba da shawarwari don madadin lafiyayye zuwa "abinci mara kyau" kuma yana ƙarfafa mutane su guji sarrafa abinci.
Yaya ake yin Abincin DASH?
DASH rage cin abinci Abu ne mai sauƙi – an yarda masu cin abinci su ci abinci na halitta kamar kayan lambu, 'ya'yan itace, goro, furotin maras nauyi, kiwo mara ƙarancin kiwo, kaji, kifi, nama da wake.
Manufar wannan abincin ita ce rage cin abinci mai gishiri ko sodium mai yawa, wadanda ke haifar da hawan jini, kiba da sauran cututtuka.
Standart DASH rage cin abinci ya ce a cinye 1500-2300 MG na sodium kowace rana. Wannan iyaka ya yi daidai da adadin da ya kamata a sha kowace rana.
Bugu da ƙari, ya zama dole a iyakance amfani da abubuwan sha da kayan zaki. Wannan yana da mahimmanci idan kuna ƙoƙarin rage nauyi saboda idan ba ku yi amfani da sukari a matsayin tushen makamashi ba, za a adana sukari a matsayin mai.
Sabili da haka, wannan haɗin abinci mai lafiya, abinci maras sarrafawa ko abinci mara kyau, ƙarancin sodium da ƙarancin abinci mai sukari, da salon rayuwa shine tsarin aiki na wannan abincin.
Abincin DASH don Rage nauyi
– Idan kana son rage kiba, dole ne ka sha karfin kuzari fiye da yadda kake ci. Idan kuna son kula da nauyin ku na yanzu, ya kamata ku ci abinci mai yawa kamar yadda kuke kashe kuzari.
Pistachios, walnuts, almonds, gyada, flax tsaba, tsaba sunflower, kabewa tsaba, chia tsaba, da dai sauransu.
hatsi
shinkafa Brown, oatmeal, alkama gabaɗaya, taliyar alkama gabaɗaya, burodin hatsi da yawa da gurasar alkama gabaɗaya.
Sunadarai
Nonon kaji, yankakken naman sa, namomin kaza, mackerel, salmon, tuna, carp, lentil, legumes, Peas da chickpeas.
madara
Madara mai ƙarancin ƙiba, yogurt, cuku da madara mai tsami.
mai
Man zaitun, man shinkafa, man linseed, man sunflower, man gyada, mayonnaise maras nauyi.
drinks
Ruwa, sabbin 'ya'yan itace da ruwan 'ya'yan itace da aka matse
Ganye da kayan yaji
Kumin, coriander, tafarnuwa foda, Rosemary, thyme, dill, fenugreek tsaba, bay ganye, cardamom, cloves, nutmeg da kirfa.
Menene Ba za a iya Ci ba akan Abincin DASH?
– Chips
- Candies
– Gyada mai gishiri
- Kowane irin barasa
- irin kek
- Pizza
– Kunshin ’ya’yan itace da kayan marmari
– Makamashi abubuwan sha
- abincin gwangwani
– farin burodi
- Miyan kunshin
– sanyi nama
- tsiran alade, salami, da sauransu. sarrafa nama
- Abincin da aka shirya
– taliya nan take
- Ketchup da miya
- Tufafin salatin mai mai yawa
- soda
- Kuki
Shin Abincin DASH Lafiya ne?
Abincin DASH gabaɗaya yana da aminci ga kowa, amma kamar kowane abinci, yana da amfani a tuntuɓi likita kafin fara wannan abincin. Tun da nau'in jikin kowa da ilimin halittu sun bambanta, likita zai iya ba ku shawara mafi kyau.
Misali, wannan abincin yana ba da shawarar cin abinci mai fiber mai yawa amma idan kuna da ciwon ciki, an yi wa tiyata na hanji ko kuna fama da IBS / IBD. DASH rage cin abincikada ku nema. Yana fusatar da rufin ciki kuma yana sa yanayin ya yi muni.
DASH rage cin abinci Yana da lafiya kuma mai kyau abinci don asarar nauyi da kuma kula da yawancin salon rayuwa da cututtuka masu alaka da kiba, amma tuntuɓi likitan ku da farko.
Ko ka rasa nauyi ko a'a DASH rage cin abinci Hawan jinin ku zai ragu yayin Idan kun riga kuna da hawan jini, tabbas an ba ku shawarar ku rage nauyi.
Wannan saboda yawan nauyin ku, hawan jinin ku zai kasance.
Bugu da ƙari, an kuma nuna rage kiba don rage hawan jini. Wasu bincike DASH dietersYana nuna cewa zaka iya rasa nauyi.
DASH rage cin abinciAbincin caloric zai ragu ta atomatik kuma nauyi zai rasa, saboda cewa abincin ya kawar da adadi mai yawa na abinci mai kitse.
Yana taimakawa hana cututtukan zuciya
masana kimiyya a Birtaniya DASH rage cin abincigano cewa yana iya rage haɗarin cututtukan zuciya.
yana rage hawan jini
Idan kana da hawan jini, shine mafi kyawun abincin da za a bi. Masana kimiyyar Amurka, DASH rage cin abinciSakamakon binciken ya tabbatar da cewa ƙananan ƙwayar sodium na miyagun ƙwayoyi ya taimaka wajen rage hawan jini na mahalarta.
Yana inganta ji na insulin
A cikin wata sanarwa da masana kimiyya a jami'ar North Carolina suka wallafa, DASH rage cin abinciAn tabbatar da cewa zai iya taimakawa wajen inganta haɓakar insulin.
Taimakawa maganin cutar hanta mai kitse mara barasa
Masu bincike daga Kashan College of Medical Sciences, DASH rage cin abinciYa tabbatar da cewa yana da tasiri mai kyau a kan mutanen da ke fama da cututtukan hanta maras barasa (NAFLD), yayin da kuma inganta alamun kumburi da metabolism.
Yana rage haɗarin ciwon sukari
DASH rage cin abinci Hakanan yana iya ragewa da hana ciwon sukari na rayuwa, don haka rage haɗarin ciwon sukari.
Yana rage haɗarin ciwon daji
Wani bita na baya-bayan nan, DASH rage cin abinciya nuna cewa mutanen da suke yin ta suna da ƙananan haɗarin wasu cututtuka, ciki har da ciwon launi da kuma nono.
Yana rage haɗarin ciwon ƙwayar cuta
Wasu bincike DASH rage cin abinciYa bayyana cewa yana rage haɗarin ciwon ciwon daji da kashi 81%.
Menene Illar Abincin DASH?
- Yana iya zama da wahala a yanke gishiri da sukari kwatsam.
– Yakamata a cinye samfuran halitta masu tsada.
- Wannan a gigice abinci a'a, don haka ba za ku ga sakamako nan da nan ba. Idan kun bi tsarin sosai, zai iya ɗaukar makonni huɗu don nuna sakamako.
Tips Diet na DASH
– Sayi kayan lambu da ‘ya’yan itatuwa daga kasuwa.
– Fi son mahauta ko masunta su sayi nama ko kifi.
- Idan ba za ku iya ba kwatsam ga sukari ko abinci mai sodium mai yawa ba, ku yi shi a hankali.
– Cire duk abincin da aka sarrafa a cikin kicin ɗin ku.
– Guji cin abinci a waje.
– daina shan taba.
– Motsa jiki akai-akai.
– Yawan shan barasa iyaka.
- Kuna iya samun ranar tafiya kowane mako biyu.
DASH rage cin abinciBa abincin girgiza ba ne kuma baya ba da sakamako mai sauri. Ko kuna da hawan jini ko kiba, wannan abincin ba shakka zai ba da sakamako.
