Chii chinonzi DASH Diet uye Inoitwa Sei? DASH Diet List

DASH Diet inomirira, "Nzira Dzekudya Kumisa Hypertension " Inomirira "Dietary Approaches to Stop Hypertension," uye inotaurwa sechikafu chinogona kuderedza BP pasina kushandisa mishonga, semugumisiro wetsvakurudzo inotsigirwa neUnited States National Institutes of Health.

Zvokudya zvinogonawo kubatsira kuderedza uremu, kurwisa marudzi akati wandei egomarara, kuderedza kukanganiswa kwechirwere cheshuga, kuderedza LDL cholesterol, kudzivirira pachirwere chemwoyo uye sitiroko, uye kudzivirira kuumbwa kwematombo eitsvo.

Nokudaro, kuderedza uremu kana kuti kune chero chirwere, zvakakosha kuchenesa hurongwa uye kurarama hupenyu hwakanaka. DASH kudya unogona kunyorera. 

Chii chinonzi DASH Diet?

DASH kudyaChinangwa chikuru chechirwere hachisi kuderedza uremu, asi kuderedza ropa. Zvisinei, inogonawo kubatsira avo vanoda kuderedza uremu, kuderedza cholesterol, uye kutarisira kana kudzivirira chirwere cheshuga.

Mapoinzi akakosha ndeaya:

- Chikamu saizi

- Kudya zvakasiyana siyana zvekudya zvine hutano

-Kuchengetedza hutano hwakakwana

DASH inokurudzira munhu kuti:

-Kudya yakaderera sodium (iyo inonyanya munyu munyu)

- kuwedzera kudya kwe magnesium, calcium uye potassium

Aya mazano anobatsira kuderedza BP.

kamutsetse Hakusi kudya kwemiti asi kunokurudzira kudya michero yakawanda nemiriwo, zvigadzirwa zvemukaka zvakaderera kana zvisina mafuta, bhinzi, nzungu nezvimwe zvinhu zvinovaka muviri.

Inopa mazano kune dzimwe nzira dzine hutano kune "zvokudya zvisina kudya" uye inokurudzira vanhu kudzivisa kudya kwakagadzirwa.

Nzira yekuita DASH Diet?

DASH kudya Zviri nyore – dieters inotenderwa kudya zvekudya zvechisikigo zvakaita semuriwo, michero, nzungu, maprotein akaonda, mukaka usina mafuta mashoma, huku, hove, nyama nebhinzi.

Chinangwa chekudya uku ndechekuderedza kudya kwemunyu kana kuti high-sodium foods, iyo ndiyo inonyanya kukonzera BP, kufutisa nezvimwe zvirwere.

Standart DASH kudya inoti kushandisa 1500-2300 mg ye sodium pazuva. Muganhu uyu unoenderana nemari inofanira kutorwa zuva nezuva.

Mukuwedzera, zvakakosha kuderedza kushandiswa kweshuga zvinwiwa uye zvinotapira. Izvi zvakakosha kana uri kuyedza kuderedza uremu nekuti kana ukasashandisa shuga sechinhu chinopa simba, shuga inozopedzisira yachengetwa semafuta.

Nokudaro, kusanganiswa kwezvokudya zvine utano, chikafu chisina kugadziriswa kana chekudya, chikafu chakaderera chesodium uye shuga shoma, uye mararamiro ane hutano ndiyo nzira yekushanda yekudya uku.

DASH Diet yekuderedza uremu

- Kana iwe uchida kuderedza uremu, unofanirwa kushandisa simba rakawanda kupfuura raunodya. Kana iwe uchida kuchengetedza uremu hwako hwazvino, unofanirwa kudya chikafu chakawanda sezvaunopedza simba.

- Tarisa kana usiri kuita basa kubva patafura pazasi uye uone zvikamu zvako zvekudya zvinoenderana.

- Ramba uchitora macalorie anokurudzirwa.

-Batanidza huwandu hunodiwa hwekudya mukudya kwako kwemazuva ese.

- Dzivisa shuga, yakagadziriswa, yakakwira-sodium chikafu.

- Shanda nguva nenguva kudzivirira kugadzira simba rakashata mumuviri wako.

- Tarisa uremu hwako uye huwandu hwemafuta emuviri mavhiki maviri ega ega.

DASH Diet Sample Menu / Menyu Yekurerutsa Uremu

Mangwanani-ngwanani (06:30 - 7:30)

1 kapu yakanyoroveswa mhodzi dzefenugreek

Chisvusvuro (7:15 – 8:15)

1 chidimbu chechingwa chegorosi

2 chipunu chepeanut butter

1 mazai

1 kapu yejusi ichangobva kusvinwa (isina kutapira)

Chikafu (10:00-10:30)

Banana 1

kana

1 girazi rejusi richangosvinwa

Kudya kwemasikati (12:30-13:00)

1 ndiro yepakati yeprotein yemiriwo saladhi

Chikafu (16:00)

1 kapu yegreen tea

15 pistachios

kana

1 kapu yegreen tea

1 ndiro duku yemakaroti

Kudya kwemanheru (19:00)

Yakabikwa / Yakabikwa 100 magiramu ehove nemiriwo

1 kapu yemukaka unopisa unopisa

1 chidimbu chechingwa chakazara

1 girasi ye yogurt

DASH Diet Yevakadzi Daily Calorie Needs

DASH Diet Men's Daily Calorie Needs 

Zvichienderana neyakakurudzirwa macalorie ekudya, tafura iri pazasi inokupa iwe zano rekuti ingani yechikafu chega chega chaunofanira kudya pazuva.

Chikamu Saizi Varume nevakadzi Vanofanira Kudya paDASH Diet

(Chikamu/zuva)

Zvokudya paDASH Diet

muriwo

sipinachi, broccoli, kabichi, lettuce, asparagus, radishes, arugula, zucchini, cauliflower, manhanga, hanyanisi, gariki, makarotsi, beet, okra, eggplant, matomatisi, pizi, nezvimwewo.

Zvibereko

Apple, manwiwa, mazambiringa, ndimu, orenji, tangerine, pineapple, mango, plum, pear, bhanana, mazambiringa, cherry, sitirobheri, blueberry, raspberry uye blackberry.

Nzungu neMbeu

Pistachios, walnuts, maarumondi, nzungu, mhodzi dzeflakisi, mhodzi dzesunflower, mhodzi dzenhanga, mhodzi dzechia, nezvimwe.

bota

Brown rice, oatmeal, gorosi, pasta yegorosi, chingwa chemultigrain uye chingwa chegorosi.

Mapuroteni

Chicken zamu, kuonda kwenyama yemombe, howa, mackerel, salmon, tuna, carp, lentils, legumes, peas uye chickpeas.

mukaka

Mukaka une mafuta mashoma, yogati, chizi uye buttermilk.

anonhuwirira

Mafuta omuorivhi, rice bran oil, linseed oil, sunflower oil, peanut butter, low-fat mayonnaise.

zvinwiwa

Mvura, michero ichangobva kusvinwa uye muto wemuriwo

Herbs uye Spices

Cumin, coriander, garlic powder, rosemary, thyme, dill, fenugreek mbeu, bay leaves, cardamom, cloves, nutmeg nesinamoni.

Chii Chisingagoni Kudyiwa paDASH Diet?

– Chipisi

– Zvihwitsi

– Nzungu dzakaiswa munyu

- Chero rudzi rwedoro

– Pastries

- Pizza

– Muto wemichero nemuriwo wakaputirwa

- Zvinwiwa zvesimba

– chikafu chemumagaba

– chingwa chichena

- Package soup

- nyama inotonhora

-Sausage, salami, nezvimwe. nyama yakagadzirwa

– Zvokudya zvakagadzirirwa

- Instant pasta

- Ketchup uye sosi

- Kupfeka saladi ine mafuta akawanda

- soda

-Kuki

Ko DASH Diet Yakachengeteka here?

Kudya kweDASH kunowanzo kuve kwakachengeteka kumunhu wese, asi sekunge chero chikafu, zvakakosha kubvunza chiremba usati watanga chikafu ichi. Sezvo mhando yemuviri wemunhu wese uye biochemistry zvakasiyana, chiremba anogona kukupa zano rakanakisa.

Semuenzaniso, kudya uku kunokurudzira kudya chikafu chakanyanya chefiber asi kana uine maronda emudumbu, wakavhiyiwa matumbo kana kurwara neIBS/IBD. DASH kudyahaufaniri kunyorera. Inoshungurudza dumbu remukati uye inoita kuti mamiriro acho awedzere.

DASH kudya Kudya kwakachengeteka uye kwakanaka kwekuderedza uremu uye kurapwa kwemararamiro mazhinji uye zvirwere zvine chekuita nekufutisa, asi bvunza chiremba wako kutanga.

Ndiani Anofanira Kuita DASH Diet?

– Avo vane high blood pressure/hypertension

- insulin kuramba avo avo

– Kufuta kana kufuta

– Vanorwara nechirwere cheshuga

– Avo vane chirwere cheitsvo

- Avo vane yakakwira LDL cholesterol mazinga

- makore 51 zvichikwira

Chii chinonzi DASH Diet Benefits?

Inogona kubatsira kuderedza uremu

Ungave uchionda kana kwete DASH kudya BP yako inodonha panguva Kana uchitova nehigh blood pressure, zvichida wakakurudzirwa kuderedza uremu.

Izvi zvinodaro nekuti kana uchiyera zvakanyanya, ndipo panowedzera BP.

Uyezve, kurasikirwa nehuremu kwakaratidzawo kuderedza BP. Dzimwe tsvakurudzo DASH dietersZvinoratidza kuti unogona kuderedza uremu.

DASH kudyaCaloric kudya kunongodonha uye uremu hucharasika, zvichipihwa kuti kudya kunobvisa huwandu hukuru hwemafuta akawandisa, ane shuga.

Inobatsira kudzivirira chirwere chemwoyo

masayendisiti muUK DASH kudyavakawana kuti inogona kuderedza njodzi yechirwere chemoyo.

inoderedza BP

Kana uine high blood pressure, ndiko kudya kwakanakisisa kunotevera. US masayendisiti, DASH kudyaMhedzisiro yechidzidzo ichi yakaratidza kuti kuderera kwesodium yekudya kwemushonga kwakabatsira kudzikisa BP yevatori vechikamu.

Inovandudza insulin senitivity

Mune chirevo chakaburitswa nemasayendisiti kuYunivhesiti yeNorth Carolina, DASH kudyaYakave yakasimbiswa kuti inogona kubatsira kuvandudza insulin senitivity.

Inobatsira kurapa isiri-doro mafuta ane chiropa chirwere

Vatsvagiri kubva kuKashan College yeMedical Sayenzi, DASH kudyaYakaratidza kuva nemigumisiro yakanaka kune vanhu vanotambura ne-non-alcoholic fatty chiropa chirwere (NAFLD), uyewo kuwedzera zviratidzo zvinopisa uye metabolism.

Inoderedza njodzi yechirwere cheshuga

DASH kudya Inogonawo kuderedza uye kudzivirira metabolic syndrome, nokudaro kuderedza njodzi yechirwere cheshuga.

Inoderedza njodzi yegomarara

Ongororo yazvino, DASH kudyayakaratidza kuti vanhu vaizviita vaiva nengozi shoma yekenza dzakati, kusanganisira kenza yeruvara rweganda nerezamu.

Inoderedza njodzi ye metabolic syndrome

Dzimwe tsvakurudzo DASH kudyaInoti inoderedza njodzi ye metabolic syndrome nekusvika 81%.

Ndeapi Madivi Migumisiro yeDASH Diet?

- Zvinogona kuve zvakaoma kungoerekana wacheka munyu uye shuga.

- Zvimwe zvinodhura organic zvigadzirwa zvinofanirwa kudyiwa.

-Izvi a kuvhunduka kudya kwete, saka hausi kuzoona mhinduro ipapo. Kana iwe ukanyatsotevera chirongwa, zvinogona kutora kusvika kumavhiki mana kuratidza mhinduro.

DASH Diet Tips

– Tenga miriwo nemichero pamusika.

– Kufarira mabhucha kana vabati vehove kutenga nyama kana hove.

- Kana iwe usingakwanisi kuerekana uchisiya shuga kana yakakwirira-sodium chikafu, ita zvishoma nezvishoma.

- Rasa zvese zvakabikwa mukicheni mako.

– Usadyire kunze.

– Rega kuputa.

– Rovedza muviri nguva dzose.

– Inwa doro rinenge rakaganhurwa.

- Unogona kuva nezuva rekuenda mavhiki maviri ega ega.

DASH kudyaHaisi chikafu chinokatyamadza uye haipe mhedzisiro inokurumidza. Kunyangwe uine high blood pressure kana kufutisa, chikafu ichi chinopa mhedzisiro.