Kodi DASH Diet ndi chiyani ndipo imachitidwa bwanji? Mndandanda wa Zakudya za DASH

DASH Zakudya zimayimira,"Njira Zakudya Zothetsera Kuthamanga Kwambiri Kwambiri " Zimayimira "Njira Zothandizira Kuletsa Kuthamanga Kwambiri Kwambiri" ndipo zimatchulidwa ngati zakudya zomwe zingathe kuchepetsa kuthamanga kwa magazi popanda kugwiritsa ntchito mankhwala, chifukwa cha kafukufuku wothandizidwa ndi US National Institutes of Health.

Chakudyacho chingathandizenso kuchepetsa thupi, kulimbana ndi mitundu ingapo ya khansa, kuchepetsa zotsatira za matenda a shuga, kuchepetsa LDL cholesterol, kuteteza ku matenda a mtima ndi sitiroko, ndi kuteteza mapangidwe a miyala ya impso.

Choncho, kuchepetsa thupi kapena matenda aliwonse, m'pofunika kuyeretsa dongosolo ndi kukhala ndi moyo wathanzi. DASH zakudya mutha kulembetsa. 

Kodi DASH Diet ndi chiyani?

DASH zakudyaCholinga chachikulu cha mankhwalawa sikuchepetsa thupi, koma kuchepetsa kuthamanga kwa magazi. Komabe, zingathandizenso omwe akufuna kuchepetsa thupi, kuchepetsa cholesterol, ndikuwongolera kapena kupewa matenda a shuga.

Mfundo zofunika ndi:

- Kukula kwa gawo

- Kudya zakudya zosiyanasiyana zopatsa thanzi

- Kusunga zakudya zoyenera

DASH imalimbikitsa munthuyo kuti:

- Idyani sodium wocheperako (chomwe chimakhala mchere wambiri)

- kumawonjezera kudya kwa magnesium, calcium ndi potaziyamu

Njirazi zimathandiza kuchepetsa kuthamanga kwa magazi.

mukapeza Si zakudya zamasamba koma zimalimbikitsa kudya zipatso ndi ndiwo zamasamba zambiri, mkaka wochepa kapena wopanda mafuta, nyemba, mtedza ndi zinthu zina zopatsa thanzi.

Limapereka malingaliro a njira zina zopatsa thanzi m'malo mwa "zakudya zopanda thanzi" ndipo limalimbikitsa anthu kupewa zakudya zosinthidwa.

Kodi DASH Diet bwanji?

DASH zakudya Ndizosavuta - dieters amaloledwa kudya zakudya zachilengedwe monga masamba, zipatso, mtedza, zomanga thupi, mkaka wopanda mafuta ambiri, nkhuku, nsomba, nyama ndi nyemba.

Cholinga cha zakudyazi ndi kuchepetsa kudya kwa mchere kapena zakudya za sodium, zomwe zimayambitsa kuthamanga kwa magazi, kunenepa kwambiri ndi matenda ena.

Standart DASH zakudya akuti kudya 1500-2300 mg wa sodium patsiku. Malirewa amafanana ndi ndalama zomwe ziyenera kutengedwa tsiku ndi tsiku.

Kuphatikiza apo, ndikofunikira kuchepetsa kumwa zakumwa zotsekemera ndi maswiti. Izi ndizofunikira kwambiri ngati mukuyesera kuchepetsa thupi chifukwa ngati simugwiritsa ntchito shuga ngati gwero lamphamvu, shuga imasungidwa ngati mafuta.

Chifukwa chake, kuphatikiza zakudya zathanzi, zakudya zosakonzedwa kapena zosafunikira, zakudya zochepa za sodium ndi shuga wotsika, komanso kukhala ndi moyo wathanzi ndiye njira yogwirira ntchito yazakudyazi.

DASH Zakudya Zochepetsa Kuwonda

- Ngati mukufuna kuchepetsa thupi, muyenera kudya mphamvu zambiri kuposa momwe mumadyera. Ngati mukufuna kusunga kulemera kwanu, muyenera kudya chakudya chochuluka monga momwe mumagwiritsira ntchito mphamvu.

- Yang'anani ngati simukugwira ntchito patebulo ili m'munsimu ndikuwona magawo anu a chakudya moyenerera.

- Pitirizani kumwa zopatsa mphamvu zovomerezeka.

- Phatikizani kuchuluka kwa chakudya chofunikira pazakudya zanu zatsiku ndi tsiku.

- Pewani zakudya za shuga, zosinthidwa, zokhala ndi sodium yambiri.

- Phunzirani nthawi zonse kuti mupewe kupanga mphamvu zopanda mphamvu m'thupi lanu.

- Yang'anani kulemera kwanu ndi kuchuluka kwamafuta amthupi pamilungu iwiri iliyonse.

DASH Zakudya Zitsanzo Menyu / Menyu Yakuchepetsa Kuwonda

M'mawa kwambiri (06:30 - 7:30)

1 chikho choviikidwa mbewu za fenugreek

Chakudya cham'mawa (7:15 - 8:15)

1 chidutswa cha mkate wa tirigu

Supuni 2 ya peanut batala

Mazira a 1

1 chikho cha madzi atsopano (opanda shuga)

Chakudya (10:00-10:30)

Banana 1

kapena

1 kapu ya madzi atsopano

Chakudya chamasana (12:30-13:00)

1 mbale yaing'ono ya masamba obiriwira obiriwira saladi

Chakudya (16:00)

1 chikho cha tiyi wobiriwira

15 pistachios

kapena

1 chikho cha tiyi wobiriwira

1 mbale yaying'ono ya kaloti

Chakudya Chamadzulo (19:00)

/ Yowotcha 100 magalamu a nsomba ndi masamba

1 chikho cha otentha skim mkaka

1 chidutswa cha mkate wopanda ufa

1 galasi la yogurt

Dash Diet Women's Daily Calorie Zofunikira

Dash Zakudya Amuna Daily Kalori Zofuna 

Kutengera ma calorie omwe akulimbikitsidwa, tebulo ili m'munsili likupatsani lingaliro la kuchuluka kwa chakudya chilichonse chomwe muyenera kudya patsiku.

Kukula kwa Gawo Amuna ndi Akazi Ayenera Kudya pa Zakudya za DASH

(Chigawo/tsiku)

Zomwe Muyenera Kudya pa DASH Diet

masamba

sipinachi, broccoli, kabichi, letesi, katsitsumzukwa, radishes, arugula, zukini, kolifulawa, dzungu, anyezi, adyo, kaloti, beets, therere, biringanya, tomato, nandolo, etc.

Zipatso

Maapulo, mavwende, manyumwa, mandimu, lalanje, tangerine, chinanazi, mango, maula, peyala, nthochi, mphesa, chitumbuwa, sitiroberi, mabulosi abulu, rasipiberi ndi mabulosi akutchire.

Mtedza ndi Mbewu

Pistachios, walnuts, amondi, mtedza, mbewu za fulakesi, mpendadzuwa, nthanga za dzungu, nthanga za chia, ndi zina zotero.

dzinthu

Mpunga wa Brown, oatmeal, tirigu wonse, pasitala wa tirigu, mkate wa multigrain ndi mkate wa tirigu.

Mapuloteni

M'mawere a nkhuku, mabala owonda a ng'ombe, bowa, mackerel, salimoni, tuna, carp, mphodza, nyemba, nandolo ndi nandolo.

mkaka

Mkaka wopanda mafuta ochepa, yoghurt, tchizi ndi buttermilk.

mafuta

Mafuta a azitona, mafuta a mpunga, mafuta a linseed, mafuta a mpendadzuwa, batala wa mtedza, mayonesi opanda mafuta ochepa.

zakumwa

Madzi, zipatso zatsopano ndi timadziti ta masamba

Zitsamba ndi Zonunkhira

Chitowe, coriander, ufa wa adyo, rosemary, thyme, katsabola, mbewu za fenugreek, bay leaf, cardamom, cloves, nutmeg ndi sinamoni.

Kodi Simungadye Chiyani pazakudya za DASH?

- Chips

-Maswiti

– Mtedza wothira mchere

- Mowa wamtundu uliwonse

- Zakudya

-Pizza

- Zakudya za zipatso ndi ndiwo zamasamba

-Zakumwa zopatsa mphamvu

- chakudya cham'chitini

- mkate woyera

- Phukusi la supu

- nyama yozizira

- Soseji, salami, etc. nyama yokonzedwa

- Zakudya zokonzedwa kale

- Pasitala nthawi yomweyo

- Ketchup ndi sauces

- Saladi yokhala ndi mafuta ambiri

- soda

-Kukuke

Kodi Zakudya za DASH Ndi Zotetezeka?

The mukapeza zakudya zambiri otetezeka aliyense, koma monga ndi zakudya zilizonse, ndi zothandiza kuonana ndi dokotala musanayambe kudya izi. Popeza mtundu wa thupi la aliyense ndi biochemistry ndizosiyana, dokotala akhoza kukupatsani malangizo abwino kwambiri.

Mwachitsanzo, zakudyazi zimalimbikitsa kudya zakudya zamtundu wambiri koma ngati muli ndi zilonda zam'mimba, munachitidwapo opaleshoni ya m'mimba kapena mukudwala IBS/IBD. DASH zakudyasimuyenera kufunsira. Zimakwiyitsa m'mimba ndipo zimayambitsa vutoli.

DASH zakudya Ndi zakudya zotetezeka komanso zabwino zochepetsera thupi komanso kuchiza matenda ambiri okhudzana ndi kunenepa kwambiri, koma funsani dokotala poyamba.

Ndani Ayenera Kuchita Zakudya za DASH?

- Amene ali ndi matenda a kuthamanga kwa magazi / matenda oopsa

- kukana insulini awo amene

- onenepa kapena onenepa kwambiri

- Odwala matenda a shuga

- Amene ali ndi matenda a impso

- Omwe ali ndi milingo yayikulu ya LDL cholesterol

- zaka 51 ndi kupitirira

Kodi DASH Diet Benefits ndi chiyani?

Zingathandize kuchepetsa thupi

Kaya mukuonda kapena ayi DASH zakudya Kuthamanga kwa magazi anu kudzatsika panthawiyi Ngati muli kale ndi kuthamanga kwa magazi, mwinamwake mwalangizidwa kuti muchepetse thupi.

Izi zili choncho chifukwa mukamalemera kwambiri, magazi anu amathamanga kwambiri.

Kuphatikiza apo, kuchepa thupi kwawonetsedwanso kuti kumachepetsa kuthamanga kwa magazi. Kafukufuku wina Zakudya za DASHZimasonyeza kuti mukhoza kuchepetsa thupi.

DASH zakudyaKudya kwa caloriki kumangotsika ndipo kulemera kudzachepa, chifukwa chakudyacho chimachotsa zakudya zambiri zamafuta ambiri, zotsekemera.

Amathandiza kupewa matenda a mtima

asayansi ku UK DASH zakudyaanapeza kuti akhoza kuchepetsa chiopsezo cha matenda a mtima.

amachepetsa kuthamanga kwa magazi

Ngati muli ndi kuthamanga kwa magazi, ndiye zakudya zabwino kwambiri zomwe mungatsatire. Asayansi aku US, DASH zakudyaZotsatira za kafukufukuyu zinatsimikizira kuti kuchepa kwa sodium ya mankhwalawa kunathandiza kuchepetsa kuthamanga kwa magazi kwa omwe adatenga nawo mbali.

Imawonjezera chidwi cha insulin

M'mawu ofalitsidwa ndi asayansi ku yunivesite ya North Carolina, DASH zakudyaZatsimikiziridwa kuti zitha kuthandiza kukulitsa chidwi cha insulin.

Amathandizira kuchiza matenda a chiwindi amafuta osamwa mowa

Ofufuza ochokera ku Kashan College of Medical Sciences, DASH zakudyaZatsimikizira kuti zimakhala ndi zotsatira zabwino kwa anthu omwe akudwala matenda a chiwindi chamafuta osaledzera (NAFLD), komanso kukulitsa zolembera zotupa ndi metabolism.

Amachepetsa chiopsezo cha matenda a shuga

DASH zakudya Ithanso kuchepetsa ndikuletsa metabolic syndrome, potero kuchepetsa chiopsezo cha matenda a shuga.

Amachepetsa chiopsezo cha khansa

Ndemanga yaposachedwa, DASH zakudyaanasonyeza kuti anthu amene ankachita zimenezi anali ndi chiopsezo chochepa cha khansa zina, kuphatikizapo khansa ya m’mimba ndi ya m’mawere.

Amachepetsa chiopsezo cha metabolic syndrome

Kafukufuku wina DASH zakudyaAkuti amachepetsa chiopsezo cha metabolic syndrome ndi 81%.

Kodi Zotsatira Zake za DASH Diet ndi Chiyani?

- Zingakhale zovuta kuchepetsa mchere ndi shuga mwadzidzidzi.

- Zinthu zokwera mtengo kwambiri ziyenera kudyedwa.

- Izi ndi kugwedeza chakudya ayi, kotero simudzawona zotsatira nthawi yomweyo. Ngati mutatsatira ndondomekoyi, zingatenge masabata anayi kuti muwonetse zotsatira.

Mukapeza Zakudya Malangizo

- Gulani masamba ndi zipatso pamsika.

- Kukonda ophika nyama kapena asodzi kugula nyama kapena nsomba.

- Ngati simungathe kusiya mwadzidzidzi shuga kapena zakudya za sodium, chitani pang'onopang'ono.

- Chotsani zakudya zonse zophikidwa m'khitchini mwanu.

- Pewani kudya m'masitolo.

- Siyani kusuta.

- Muzichita masewera olimbitsa thupi nthawi zonse.

- Imwani mowa wocheperako.

- Mutha kukhala ndi tsiku lothawirako milungu iwiri iliyonse.

DASH zakudyaSi chakudya chododometsa ndipo sichipereka zotsatira zofulumira. Kaya muli ndi kuthamanga kwa magazi kapena kunenepa kwambiri, zakudya izi zidzaperekadi zotsatira.