DASH Diet e emetse, "Mekhoa ea Lijo ea ho Emisa Khatello ea mali” E emetse "Dietary Approaches to Stop Hypertension," mme e boleloa e le lijo tse ka fokotsang khatello ea mali ntle le tšebeliso ea meriana, ka lebaka la lipatlisiso tse tšehetsoeng ke US National Institutes of Health.
Lijo li ka boela tsa thusa ho theola boima ba ’mele, tsa loantša mefuta e ’maloa ea mofetše, tsa fokotsa tšusumetso ea lefu la tsoekere, tsa theola k’holeseterole ea LDL, tsa sireletsa khahlanong le lefu la pelo le stroke, ’me tsa thibela ho thehoa ha lejoe la liphio.
Ka hona, ho theola boima ba 'mele kapa tabeng ea lefu leha e le lefe, hoa hlokahala ho hloekisa tsamaiso le ho phela bophelo bo botle. Lijo tsa DASH o ka etsa kopo.
Lijo tsa DASH ke eng?
Lijo tsa DASHSepheo se seholo sa lithethefatsi ha se ho theola boima ba 'mele, empa ho fokotsa khatello ea mali. Leha ho le joalo, e ka boela ea thusa ba batlang ho theola boima ba ’mele, ho theola k’holeseterole, le ho laola kapa ho thibela lefu la tsoekere.
Lintlha tsa bohlokoa ke:
- Boholo ba karolo
- Ho ja mefuta e mengata e fapaneng ea lijo tse phetseng hantle
- Ho boloka tekano ea phepo e nepahetseng
DASH e khothalletsa motho ho:
- Sebelisa sodium e nyane (e leng eona motsoako oa letsoai)
- eketsa tlhahiso ea magnesium, calcium le potasiamo
Mekhoa ena e thusa ho theola khatello ea mali.
tabanya Ha se lijo tsa meroho empa e khothalletsa ho ja litholoana le meroho e mengata, lihlahisoa tsa lebese tse fokolang kapa tse se nang mafura, linaoa, linate le lintho tse ling tse matlafatsang.
E fana ka litlhahiso bakeng sa mefuta e meng ea bophelo bo botle ho e-na le "lijo tse sa jeseng litheohelang" 'me e khothalletsa batho ho qoba lijo tse phehiloeng.
Mokhoa oa ho etsa lijo tsa DASH?
Lijo tsa DASH Ho bonolo - dieters e lumelloa ho ja lijo tsa tlhaho tse kang meroho, litholoana, linate, protheine e fokolang, lebese le tlaase, likhoho, tlhapi, nama le linaoa.
Sepheo sa lijo tsena ke ho fokotsa tšebeliso ea lijo tse letsoai kapa tse nang le sodium e ngata, e leng tsona sesosa se ka sehloohong sa khatello ea mali, botenya le mafu a mang.
Standart Lijo tsa DASH e re ho ja 1500-2300 mg ea sodium ka letsatsi. Moeli ona o lumellana le chelete e lokelang ho nkoa letsatsi le leng le le leng.
Ho feta moo, hoa hlokahala ho fokotsa tšebeliso ea lino tse tsoekere le lipompong. Sena ke sa bohlokoa haholo haeba u leka ho theola boima ba 'mele hobane haeba u sa sebelise tsoekere e le mohloli oa matla, tsoekere e tla qetella e bolokiloe e le mafura.
Ka hona, motsoako ona oa lijo tse phetseng hantle, lijo tse sa sebetsoang kapa tse se nang phepo, lijo tse tlase tsa sodium le tsoekere e tlase, le bophelo bo botle ke mokhoa oa ho sebetsa oa lijo tsena.
Lijo tsa DASH bakeng sa ho theola boima ba 'mele
- Haeba u batla ho theola boima ba 'mele, u tlameha ho sebelisa matla a mangata ho feta ao u a jang. Haeba u batla ho boloka boima ba hau ba hona joale, u lokela ho ja lijo tse ngata kamoo u sebelisang matla kateng.
Li-pistachios, walnuts, lialmonde, makotomane, peo ea folaxe, peo ea soneblomo, peo ea mokopu, peo ea chia, joalo-joalo.
lijo-thollo
Raese e sootho, oatmeal, koro e feletseng, pasta ea koro, bohobe ba multigrain le bohobe ba koro.
Liprotheine
Sefuba sa khoho, nama ea khomo e se nang mafura, li-mushroom, mackerel, salmon, tuna, carp, lentile, legumes, lierekisi le lierekisi.
lebese
Lebese le nang le mafura a fokolang, yogurt, chisi le lebese la botoro.
oli
Oli ea mohloaare, oli ea raese ea raese, oli ea linseed, oli ea soneblomo, botoro ea peanut, mayonnaise e nang le mafura a tlase.
Lino
Metsi, litholoana tse sa tsoa peteloa le lero la meroho
Litlama le Linoko
Kumine, coriander, phofo ea konofolo, rosemary, thyme, dill, peo ea fenugreek, bay leaves, cardamom, cloves, nutmeg le sinamone.
Ke eng e ke keng ea jeoa ho DASH Diet?
– Chips
- Lipompong
– Matokomane a letsoai
- Mofuta ofe kapa ofe oa tai
– Likuku
- Pizza
– Matute a litholoana le meroho a pakiloeng
– lino tse matla
– lijo tse ka makotikoting
– bohobe bo bosweu
- Sopho ea sephutheloana
– nama e batang
- Boroso, salami, joalo-joalo. nama e phehiloeng
– Lijo tse lokisitsoeng
- Pasta ea hang-hang
- Ketchup le li-sauces
– Ho roala salate e mafura haholo
- soda le ho e
- Cookie
Na Lijo tsa DASH li Sireletsehile?
Lijo tsa DASH hangata li bolokehile ho motho e mong le e mong, empa joalo ka lijong life kapa life, ho bohlokoa ho buisana le ngaka pele u qala mokhoa ona oa ho ja. Kaha mofuta oa 'mele oa motho e mong le e mong o fapane, ngaka e ka u fa keletso e molemo ka ho fetisisa.
Mohlala, lijo tsena li khothaletsa ho ja lijo tse nang le fiber e ngata empa haeba u na le liso tsa ka mpeng, u kile ua buuoa ka mala kapa u tšoeroe ke IBS/IBD. Lijo tsa DASHha ua lokela ho etsa kopo. E halefisa lesela la mpa mme e mpefatsa boemo.
Lijo tsa DASH Ke lijo tse sireletsehileng le tse ntle bakeng sa ho theola boima ba 'mele le phekolo ea mekhoa e mengata ea bophelo le mafu a amanang le botenya, empa buisana le ngaka ea hau pele.
Ke Mang ea Lokelang ho Etsa Lijo tsa DASH?
- Ba nang le khatello e phahameng ea mali / khatello ea mali
Hore na o theola boima ba 'mele kapa che Lijo tsa DASH Khatello ea mali ea hau e tla theoha nakong eo Haeba u se u ntse u e-na le khatello e phahameng ea mali, mohlomong u elelitsoe ho theola boima ba 'mele.
Sena ke hobane ha u le boima bo bongata, khatello ea mali ea hao e tla phahama.
Ho phaella moo, ho theola boima ba 'mele ho boetse ho bontšitsoe ho fokotsa khatello ea mali. Lipatlisiso tse ling DASH dietersE bontša hore u ka theola boima ba 'mele.
Lijo tsa DASHLijo tsa caloric li tla theoha ka bohona 'me boima bo tla lahleheloa, kaha lijo li felisa lijo tse ngata tse mafura, tse tsoekere.
E thusa ho thibela lefu la pelo
bo-rasaense ba UK Lijo tsa DASHe fumane hore e ka fokotsa kotsi ea lefu la pelo.
e theola khatello ea mali
Haeba u na le khatello e phahameng ea mali, ke lijo tse molemo ka ho fetisisa tseo u ka li latelang. Bo-rasaense ba US, Lijo tsa DASHLiphello tsa phuputso li ile tsa paka hore tšebeliso e tlaase ea sodium ea lithethefatsi e thusitse ho fokotsa khatello ea mali ea barupeluoa.
E ntlafatsa kutloisiso ea insulin
Polelong e phatlalalitsoeng ke bo-ramahlale Univesithing ea North Carolina, Lijo tsa DASHHo netefalitsoe hore e ka thusa ho ntlafatsa kutloisiso ea insulin.
E thusa ho phekola lefu la sebete le se nang joala le mafura
Bafuputsi ba Kashan College of Medical Sciences, Lijo tsa DASHE ipakile e na le litlamorao tse ntle ho batho ba nang le lefu la sebete le se nang joala le mafura (NAFLD), ha e ntse e matlafatsa matšoao a ho ruruha le metabolism.
E fokotsa kotsi ea lefu la tsoekere
Lijo tsa DASH E ka boela ea fokotsa le ho thibela metabolic syndrome, kahoo ea fokotsa kotsi ea lefu la tsoekere.
E fokotsa kotsi ea kankere
Maikutlo a morao tjena, Lijo tsa DASHe ile ea bontša hore batho ba e sebelisang ba ne ba e-na le menyetla e fokolang ea ho tšoaroa ke kankere e itseng, ho akarelletsa le kankere ea mala le ea matsoele.
E fokotsa kotsi ea metabolic syndrome
Lipatlisiso tse ling Lijo tsa DASHE re e fokotsa kotsi ea metabolic syndrome ka 81%.
Litla-morao tsa Lijo tsa DASH ke life?
- Ho ka ba thata ho fokotsa letsoai le tsoekere ka tšohanyetso.
- Lihlahisoa tse theko e boima haholo li lokela ho jeoa.
- Sena ke lijo tse tshosang eseng, kahoo u ke ke ua bona liphetho hang-hang. Haeba u latela moralo ka tieo, ho ka nka libeke tse 'ne ho bontša liphetho.
DASH Diet Tips
- Reka meroho le litholoana 'marakeng.
- Khetha lilakha kapa batšoasi ba litlhapi ho reka nama kapa tlhapi.
- Haeba u sa khone ho tela ka tšohanyetso lijo tsa tsoekere kapa tse nang le sodium e ngata, e etse butle-butle.
- Lahla lijo tsohle tse phehiloeng ka kichineng ea hau.
– Qoba ho ja lireschorenteng.
– Tlohela ho tsuba.
– Ikoetlise kamehla.
- Noa joala bo fokolang.
- U ka ba le letsatsi la ho baleha libeke tse ling le tse ling tse peli.
Lijo tsa DASHHa se lijo tse nyarosang ebile ha li fane ka liphetho tse potlakileng. Ho sa tsotellehe hore na u na le khatello e phahameng ea mali kapa botenya, lijo tsena li tla fana ka liphello.
