ʻO DASH Diet ke kū nei, “ʻO nā ala ʻai meaʻai e hoʻōki i ka hypertension" ʻO ia ka "Dietary Approaches to Stop Hypertension," a ua kapa ʻia ʻo ia he meaʻai hiki ke hoʻohaʻahaʻa i ke koko me ka ʻole o ka hoʻohana ʻana i ka lāʻau lapaʻau, ma muli o ka noiʻi i kākoʻo ʻia e ka US National Institutes of Health.
Hiki i ka meaʻai ke kōkua i ka hoʻemi kaumaha, hakakā i nā ʻano maʻi kanesa, hoʻemi i ka hopena o ka maʻi diabetes, hoʻohaʻahaʻa i ka cholesterol LDL, pale i ka maʻi puʻuwai a me ka hahau ʻana, a pale i ka hoʻokumu ʻana i nā pōhaku kīkī.
No laila, no ka lilo o ke kaumaha a i ʻole ka maʻi, pono e hoʻomaʻemaʻe i ka ʻōnaehana a alakaʻi i ke ola olakino. ʻAi ʻai DASH hiki iā ʻoe ke noi.
He aha ka DASH Diet?
ʻAi ʻai DASHʻO ke kumu nui o ka lāʻau lapaʻau ʻaʻole e lilo i ke kaumaha, akā e hoʻohaʻahaʻa i ke koko. Eia nō naʻe, hiki iā ia ke kōkua i ka poʻe makemake e lilo i ke kaumaha, hoʻohaʻahaʻa i ka cholesterol, a mālama a pale paha i ka maʻi diabetes.
ʻO nā mea nui:
- Ka nui o ka ʻāpana
- ʻAi ʻana i nā ʻano meaʻai olakino
- Ka mālama ʻana i ke kaulike kūpono
Paipai ʻo DASH i ke kanaka e:
- E hoʻemi i ka sodium (ke kumu nui o ka paʻakai)
- hoʻonui i ka ʻai o ka magnesium, calcium a me ka pālolo
Kōkua kēia mau hoʻolālā e hoʻohaʻahaʻa i ke koko.
kuia ʻAʻole ia he meaʻai meaʻai akā ʻōlelo ʻia e ʻai i nā huaʻai a me nā mea kanu, nā huahana waiu momona ʻole a momona ʻole, nā pīni, nā nati a me nā mea momona ʻē aʻe.
Hāʻawi ia i nā manaʻo manaʻo no nā mea olakino olakino i ka "junk food" a paipai i ka poʻe e pale i nā meaʻai i hana ʻia.
Pehea e hana ai i ka meaʻai DASH?
ʻAi ʻai DASH He mea maʻalahi - ʻae ʻia ka poʻe meaʻai e ʻai i nā meaʻai kūlohelohe e like me nā mea kanu, nā huaʻai, nā nati, ka protein lean, ka waiū momona haʻahaʻa, ka moa, ka iʻa, ka ʻiʻo a me nā pī.
ʻO ka pahuhopu o kēia ʻai ʻo ia ka hoʻemi ʻana i ka ʻai ʻana i nā meaʻai paʻakai a kiʻekiʻe-sodium, ʻo ia ke kumu nui o ke koko, ka momona a me nā maʻi ʻē aʻe.
hae ʻAi ʻai DASH ʻōlelo ʻo ia e ʻai i ka 1500-2300 mg o ka sodium i kēlā me kēia lā. Pili kēia palena i ka nui e lawe ʻia i kēlā me kēia lā.
Eia kekahi, pono e kaupalena i ka ʻai ʻana i nā mea inu sugary a me nā mea ʻono. He mea koʻikoʻi kēia inā e hoʻāʻo ʻoe e lilo i ke kaumaha no ka mea inā ʻaʻole ʻoe e hoʻohana i ke kō ma ke ʻano he kumu ikehu, e mālama ʻia ke kō ma ke ʻano he momona.
No laila, ʻo kēia hui pū ʻana o nā meaʻai olakino, nā meaʻai ʻole i hoʻoponopono ʻia a i ʻole nā mea ʻai ʻole, nā meaʻai haʻahaʻa sodium a me nā meaʻai haʻahaʻa kō, a me ke ʻano ola olakino ke kumu hana o kēia meaʻai.
ʻAi ʻai DASH no ka pohō kaumaha
- Inā makemake ʻoe e lilo i ke kaumaha, pono ʻoe e ʻai i ka ikehu ma mua o kāu ʻai. Inā makemake ʻoe e mālama i kou kaumaha i kēia manawa, pono ʻoe e ʻai i ka nui o ka meaʻai e like me kou hoʻolilo ʻana i ka ikehu.
ʻO ka laiki ʻulaʻula, oatmeal, ka palaoa holoʻokoʻa, ka pasta palaoa piha, ka berena multigrain a me ka berena palaoa holoʻokoʻa.
Palaka
ʻO ka umauma moa, nā ʻoki wīwī o ka ʻiʻo pipi, nā halo, ka mackerel, ka salmon, ka tuna, ka carp, nā lentila, nā legumes, nā pī a me nā moa.
ka waiu
ʻO ka waiu momona haʻahaʻa, yogurt, cheese a me ka waiū pata.
mea kāhinu,
ʻO ka ʻaila ʻoliva, ka ʻaila bran raiki, ka aila linseed, ka ʻaila sunflower, ka pīkī pīkī, ka mayonnaise haʻahaʻa momona.
kea
ʻO ka wai, nā huaʻai hou a me nā wai huaʻai
Nā mea kanu a me nā mea ʻala
Kumino, coriander, kālika pauka, rosemary, thyme, dill, hua fenugreek, lau bay, cardamom, cloves, nutmeg a me ke kinamona.
He aha ka mea hiki ʻole ke ʻai ʻia ma ka DASH Diet?
– Kipa
– Nā lole
– Nā pīkī paʻakai
- ʻO kēlā me kēia ʻano waiʻona
- Nā mea ʻai
- Pizza
- ʻO nā wai huaʻai a me nā mea kanu i hoʻopaʻa ʻia
- Nā mea inu ikehu
– ka meaʻai kēpau
– berena keʻokeʻo
- Pūʻolo sopa
– ʻiʻo anu
- Sausage, salami, etc. ʻiʻo i hana ʻia
– Nā meaʻai i hoʻomākaukau ʻia
– ʻO ka pasta koke
- Ketchup a me nā ʻuala
– ʻO ka ʻaʻahu salakeke momona
– kopa
- Kuki
Ua palekana anei ka DASH Diet?
He palekana ka ʻai DASH no kēlā me kēia, akā e like me nā meaʻai, pono ke nīnau i ke kauka ma mua o ka hoʻomaka ʻana i kēia ʻai. No ka mea ʻokoʻa ke ʻano kino o kēlā me kēia kanaka a me ka biochemistry, hiki i ke kauka ke hāʻawi i ka ʻōlelo aʻo maikaʻi loa.
No ka laʻana, paipai kēia meaʻai i ka ʻai ʻana i nā meaʻai fiber kiʻekiʻe akā inā loaʻa iā ʻoe ka maʻi ʻōpū o ka ʻōpū, ua ʻoki ʻia ʻoe a i ʻole e loaʻa i ka IBS/IBD. ʻAi ʻai DASHʻaʻole pono ʻoe e noi. Hoʻonāukiuki ia i ka ʻōpū o ka ʻōpū a hoʻomāhuahua i ke kūlana.
ʻAi ʻai DASH He meaʻai palekana a maikaʻi hoʻi ia no ka hoʻemi ʻana i ke kaumaha a me ka mālama ʻana i nā maʻi e pili ana i ke ola a me ka momona, akā e nīnau mua i kāu kauka.
- ʻO ka poʻe me nā pae kiʻekiʻe o ka LDL cholesterol
– 51 makahiki a oi
He aha nā pōmaikaʻi o ka DASH Diet?
Hiki ke kōkua i ka ho'ēmi kaumaha
ʻAʻole ʻoe e lilo i ke kaumaha ʻAi ʻai DASH E hāʻule ana ke koko i ka wā Inā loaʻa iā ʻoe ke koko kiʻekiʻe, ua ʻōlelo ʻia paha ʻoe e lilo i ke kaumaha.
ʻO kēia no ka mea ʻoi aku ka nui o kou kaumaha, ʻoi aku ka kiʻekiʻe o ke kahe koko.
Eia kekahi, ua hōʻike ʻia ka lilo ʻana o ke kaumaha e hoʻohaʻahaʻa i ke koko. Kekahi mau noiʻi DASH mea makeHōʻike ia hiki iā ʻoe ke lilo i ke kaumaha.
ʻAi ʻai DASHE hāʻule koke ka ʻai caloric a lilo ke kaumaha, no ka mea e hoʻopau ka meaʻai i nā meaʻai momona momona.
Kōkua i ka pale ʻana i ka maʻi cardiovascular
ʻepekema ma UK ʻAi ʻai DASHʻike ʻia hiki ke hōʻemi i ka pilikia o ka maʻi cardiovascular.
hoʻohaʻahaʻa i ke koko
Inā he koko kiʻekiʻe kou, ʻo ia ka meaʻai maikaʻi loa e hahai ai. ʻepekema ʻAmelika, ʻAi ʻai DASHUa hōʻike ʻia nā hopena o ke aʻo ʻana i ka haʻahaʻa o ka sodium intake o ka lāʻau lapaʻau i kōkua i ka hoʻohaʻahaʻa i ke koko o ka poʻe i komo.
Hoʻomaikaʻi i ka ʻike insulin
Ma kahi ʻōlelo i paʻi ʻia e nā ʻepekema ma ke Kulanui o North Carolina, ʻAi ʻai DASHUa hōʻoia ʻia hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka ʻike insulin.
Kōkua i ka mālama ʻana i ka maʻi ʻaʻai momona ʻole
Nā mea noiʻi mai Kashan College of Medical Sciences, ʻAi ʻai DASHUa hōʻoia i ka loaʻa ʻana o nā hopena maikaʻi i ka poʻe e loaʻa ana i ka maʻi momona momona ʻole (NAFLD), ʻoiai e hoʻonui ana i nā hōʻailona inflammatory a me ka metabolism.
Hoʻemi i ka pilikia o ka maʻi diabetes
ʻAi ʻai DASH Hiki iā ia ke hōʻemi a pale i ka metabolic syndrome, a laila e hōʻemi i ka pilikia o ka maʻi diabetes.
Hoʻemi i ka pilikia o ka maʻi kanesa
He loiloi hou, ʻAi ʻai DASHUa hōʻike ʻo ka poʻe i hoʻomaʻamaʻa i ia mea he haʻahaʻa haʻahaʻa loa ka loaʻa ʻana o kekahi mau maʻi maʻi, ʻo ia hoʻi ka colorectal a me ka maʻi maʻi umauma.
Hoʻemi i ka pilikia o ka metabolic syndrome
Kekahi mau noiʻi ʻAi ʻai DASHUa ʻōlelo ʻo ia e hoʻemi i ka hopena o ka metabolic syndrome a hiki i 81%.
He aha nā hopena ʻaoʻao o ka DASH Diet?
- He mea paʻakikī ke ʻoki koke i ka paʻakai a me ke kō.
- Pono e hoʻopau ʻia nā huahana kūlohelohe.
- ʻO kēia kahi ʻai haʻalulu ʻaʻole, no laila ʻaʻole ʻoe e ʻike koke i nā hopena. Inā ʻoe e hahai pono i ka hoʻolālā, hiki i ka ʻehā pule ke hōʻike i nā hopena.
Nā ʻōlelo aʻoaʻo ʻai DASH
- Kūʻai i nā mea kanu a me nā huaʻai mai ka mākeke.
- E koho i nā mea kīʻaha a i ʻole nā mea lawaiʻa e kūʻai i ka ʻiʻo a i ʻole ka iʻa.
- Inā ʻaʻole hiki iā ʻoe ke haʻalele koke i ke kō a i ʻole nā meaʻai kiʻekiʻe-sodium, e hana mālie.
- E hoʻopau i nā meaʻai i hana ʻia ma kāu lumi kuke.
– Hōʻalo i ka ʻai ʻana i waho.
– Haʻalele i ka puhi paka.
- E hoʻoikaika mau.
- E ʻai i ka waiʻona liʻiliʻi.
- Hiki iā ʻoe ke loaʻa kahi lā hoʻomaha i kēlā me kēia pule ʻelua.
ʻAi ʻai DASHʻAʻole ia he meaʻai haʻalulu a ʻaʻole hāʻawi i nā hopena wikiwiki. Inā loaʻa iā ʻoe ke koko kiʻekiʻe a i ʻole ka momona, e hāʻawi maoli kēia ʻai i nā hopena.
