Yintoni iDASH Diet kwaye Yenziwa njani? DASH Uluhlu lokutya

Isikhewu Diet imele, "Iindlela Zokutya Zokumisa Uxinzelelo Lwegazi” Imele "IiNdlela zokuTyalo zokuyeka uxinzelelo lwegazi," kwaye ikhankanywe njengokutya okunokunciphisa uxinzelelo lwegazi ngaphandle kokusetyenziswa kweyeza, ngenxa yophando oluxhaswa yi-US National Institutes of Health.

Ukutya kunokunceda ukunciphisa umzimba, ukulwa neendidi ezininzi zomhlaza, ukunciphisa impembelelo yesifo seswekile, ukunciphisa i-cholesterol ye-LDL, ukukhusela kwisifo senhliziyo kunye nesifo sohlangothi, kunye nokuthintela ukubunjwa kwamatye ezintso.

Ngoko ke, ukunciphisa umzimba okanye kwimeko yaso nasiphi na isifo, kuyimfuneko ukucoca inkqubo kwaye uphile ubomi obunempilo. DASH ukutya ungafaka isicelo. 

Yintoni iDASH Diet?

DASH ukutyaInjongo ephambili yeziyobisi ayikona ukunciphisa umzimba, kodwa ukunciphisa uxinzelelo lwegazi. Nangona kunjalo, inokunceda abo bafuna ukunciphisa umzimba, ukunciphisa i-cholesterol, kwaye balawule okanye bathintele isifo seswekile.

Amanqaku abalulekileyo ngala:

– Ubungakanani besahlulo

– Ukutya iintlobo ngeentlobo zokutya okunempilo

– Ukugcina ibhalansi yesondlo esifanelekileyo

I-DASH ikhuthaza umntu ukuba:

-Yitya i-sodium encinci (eyona nto iphambili kwityuwa)

- ukwandisa ukungena kwe-magnesium, i-calcium kunye ne-potassium

Ezi zicwangciso zinceda ukunciphisa uxinzelelo lwegazi.

DASH Ayikokutya kwemifuno kodwa icebisa ukuba kutyiwe iziqhamo nemifuno emininzi, iimveliso zobisi eziphantsi okanye ezingenamafutha, iimbotyi, amandongomane nezinye izinto ezinomsoco.

Inika iingcebiso ngeendlela ezinempilo "kukutya okungenamsoco" kwaye ikhuthaza abantu ukuba bakuphephe ukutya okucoliweyo.

Ukwenza njani iDASH Diet?

DASH ukutya Ilula – i-dieters ivumelekile ukuba itye ukutya kwendalo okufana nemifuno, iziqhamo, amandongomane, iprotein ebhityileyo, imveliso yobisi engenamafutha amancinci, inkukhu, intlanzi, inyama kunye neembotyi.

Injongo yale ndlela yokutya kukunciphisa ukusetyenziswa kokutya okunetyuwa okanye okuphezulu kwe-sodium, eyona nto ibangela uxinzelelo lwegazi, ukutyeba kunye nezinye izifo.

standard DASH ukutya uthi ukutya i-1500-2300 mg yesodium ngosuku. Lo mda uhambelana nemali ekufuneka ithathwe yonke imihla.

Ukongezelela, kuyimfuneko ukunciphisa ukusetyenziswa kweziselo ezinoshukela kunye neelekese. Oku kubaluleke kakhulu ukuba uzama ukunciphisa umzimba kuba ukuba awusebenzisi iswekile njengomthombo wamandla, iswekile ekugqibeleni iya kugcinwa njengamafutha.

Ngoko ke, le ndibaniselwano yokutya okunempilo, ukutya okungalungiswanga okanye okungenamsoco, ukutya okuphantsi kwe-sodium kunye neswekile ephantsi, kunye nendlela yokuphila enempilo yindlela yokusebenza kwesi sidlo.

DASH Ukutya kokuLahla kobunzima

– Ukuba ufuna ukunciphisa umzimba, kufuneka utye amandla amaninzi kunokutya kwakho. Ukuba ufuna ukugcina ubunzima bakho bangoku, kufuneka utye ukutya okuninzi njengoko uchitha amandla.

– Jonga ukuba awusebenzi kwitheyibhile engezantsi kwaye umisele izahlulo zakho zokutya ngokufanelekileyo.

– Qhubeka nokuthatha iikhalori ezicetyiswayo.

– Bandakanya isixa esifunekayo sokutya kwisidlo sakho semihla ngemihla.

– Kuphephe ukutya okuneswekile, okucutshungulweyo, okunesodium ephezulu.

– Zilolonge rhoqo ukuze ugweme ukwenza ulungelelwaniso lwamandla olubi emzimbeni wakho.

-Jonga ubunzima bakho kunye nepesenti yamafutha omzimba rhoqo kwiiveki ezimbini.

DASH Ukutya Isampulu yeMenu / iMenu yokuLahla kobunzima

Kwangentseni (06:30 - 7:30)

1 ikomityi efakwe imbewu yefenugreek

Isidlo sakusasa (7:15 - 8:15)

1 isilayi sesonka sengqolowa

2 isipuni se-peanut butter

amaqanda ama-1

1 ikomityi yejusi esandula ukucudiswa (unsweetened)

I-Snack (10:00-10:30)

1 ibhanana

okanye

1 iglasi yejusi esandula ukucudiswa

Isidlo sasemini (12:30-13:00)

1 isitya esiphakathi seprotheni ebhityileyo isaladi yemifuno

I-Snack (16:00)

1 ikomityi yeti eluhlaza

Iipistachios ezili-15

okanye

1 ikomityi yeti eluhlaza

I-1 isitya esincinci seminqathe

Isidlo sangokuhlwa (19:00)

I-Grilled / Baked 100 grams yentlanzi kunye nemifuno

1 ikomityi yobisi olushushu olushushu

1 isilayi sesonka esipheleleyo

1 iglasi ye yogurt

Dash Diet Women's Daily Calorie Iimfuno

Dash Ukutya kwamadoda Daily Calorie Iimfuno 

Ngokusekwe kwikhalori ecetyiswayo, le theyibhile ingezantsi iya kukunika umbono wokuba kungakanani ukutya okufuneka ukutye ngosuku.

Ubungakanani beSahlulo saMadoda kunye nabasetyhini kufuneka batye kwi-DASH Diet

(Isahlulo/usuku)

Ukutya ntoni kwiDASH yokutya

Imifuno

isipinatshi, i-broccoli, iklabishi, i-lettuce, i-asparagus, i-radishes, i-arugula, i-zucchini, i-cauliflower, ithanga, i-anyanisi, i-garlic, i-karoti, i-beet, i-okra, i-eggplant, i-tomato, i-peas, njl.

Iziqhamo

I-apula, ivatala, i-grapefruit, i-lemon, i-orenji, i-tangerine, i-ananas, imango, iplamu, ipere, ibhanana, idiliya, i-cherry, i-strawberry, i-blueberry, i-raspberry kunye ne-blackberry.

Amandongomane kunye nembewu

I-pistachios, i-walnuts, i-almonds, i-peanuts, imbewu ye-flax, imbewu ye-sunflower, imbewu yethanga, imbewu ye-chia, njl.

cereals

Irayisi eBrown, i-oatmeal, ingqolowa, i-pasta yengqolowa, isonka se-multigrain kunye nesonka sengqolowa.

Iiproteni

Inkukhu yenkukhu, i-lean cuts yenkomo, amakhowa, i-mackerel, i-salmon, i-tuna, i-carp, i-lentils, i-legumes, i-ertyisi kunye ne-chickpeas.

ubisi

Ubisi olunamafutha aphantsi, iyogathi, itshizi kunye nobisi lwebhotolo.

amafutha

Ioli yeoli, ioli yerayisi, ioli ye-linseed, ioli yelanga, ibhotela ye-peanut, i-mayonnaise ephantsi.

Iziselo

Amanzi, iziqhamo ezisandula ukukhanywa kunye nejusi yemifuno

Imifuno kunye neziqholo

Ikumin, i-coriander, i-garlic powder, i-rosemary, i-thyme, i-dill, imbewu ye-fenugreek, amaqabunga e-bay, i-cardamom, i-cloves, i-nutmeg kunye ne-sinamon.

Yintoni engenakutyiwa kwi-DASH Diet?

– Iichips

– Iilekese

– Amandongomane anetyuwa

- Naluphi na uhlobo lotywala

– Amaqebengwana

-Ipitsa

– Iziqhamo ezipakishiweyo kunye nejusi yemifuno

– Iziselo zamandla

– ukutya okunkonkxiweyo

– isonka esimhlophe

- Ipakethe isuphu

– inyama ebandayo

-Isoseji, isalami, njl. inyama egayiweyo

– Ukutya okulungisiweyo

– ipasta yangoko

– Ketchup kunye neesosi

-Ukunxitywa kwesaladi enamafutha aphezulu

-isoda

- Cookie

Ngaba iDASH Diet ikhuselekile?

Ukutya kwe-DASH kukhuselekile ngokubanzi kuye wonke umntu, kodwa njengakuluphi na uhlobo lokutya, kuluncedo ukudibana nogqirha ngaphambi kokuba uqalise oku kutya. Ekubeni wonke umntu uhlobo lomzimba kunye ne-biochemistry yahlukile, ugqirha unokukunika iingcebiso ezilungileyo.

Umzekelo, oku kutya kucebisa ukutya ukutya kwefayibha ephezulu kodwa ukuba unezilonda zesisu, wenze utyando lwamathumbu okanye uphethwe yi-IBS/IBD. DASH ukutyaakufanele usifake isicelo. Icaphukisa umgca wesisu kwaye yenza imeko ibe mandundu.

DASH ukutya Kukutya okukhuselekileyo kunye nokulungileyo kokunciphisa umzimba kunye nokunyangwa kweendlela ezininzi zokuphila kunye nezifo ezinxulumene nokutyeba, kodwa qhagamshelana nogqirha wakho kuqala.

Ngubani ofanele enze iDASH Diet?

- Abo banoxinzelelo lwegazi oluphezulu / uxinzelelo lwegazi

- ukumelana ne-insulin abo

– Utyebe kakhulu okanye utyebe kakhulu

– Abo bathwaxwa sisifo seswekile

– Abo banesifo sezintso

- Abo banamanqanaba aphezulu e-cholesterol ye-LDL

- iminyaka engama-51 nangaphezulu

Ziziphi iiNzuzo zeDASH zokutya?

Ngamana uncedo ukunciphisa umzimba

Nokuba unciphisa umzimba okanye hayi DASH ukutya Uxinzelelo lwegazi lwakho luya kuhla ngexesha Ukuba sele unoxinzelelo lwegazi oluphezulu, mhlawumbi uye wacetyiswa ukuba unciphise umzimba.

Oku kungenxa yokuba okukhona unobunzima, kokukhona uxinzelelo lwegazi luya kuba phezulu.

Ukongezelela, ukunciphisa umzimba kuye kwaboniswa ukunciphisa uxinzelelo lwegazi. Olunye uphando DASH dietersIbonisa ukuba unako ukunciphisa umzimba.

DASH ukutyaUkutya kweCaloric kuya kuhla ngokuzenzekelayo kwaye ubunzima buya kulahleka, ngenxa yokuba ukutya kuphelisa ukutya okuninzi okunamafutha aphezulu, okunoshukela.

Inceda ukuthintela isifo sentliziyo

izazinzulu e-UK DASH ukutyayafumanisa ukuba inokunciphisa umngcipheko wesifo senhliziyo.

yehlisa uxinzelelo lwegazi

Ukuba unoxinzelelo lwegazi oluphezulu, yeyona nto ilungileyo yokutya onokuyilandela. Izazinzulu zase-US, DASH ukutyaIziphumo zophononongo zibonakalise ukuba ukuthathwa kwesodium ephantsi yechiza kuncede ukuthoba uxinzelelo lwegazi lwabathathi-nxaxheba.

Iphucula ubuntununtunu kwi-insulin

Kwingxelo epapashwe zizazinzulu kwiYunivesithi yaseNorth Carolina, DASH ukutyaKuye kwaqinisekiswa ukuba kunokunceda ukuphucula ukuvakalelwa kwe-insulin.

Inceda ukunyanga isifo sesibindi esinamafutha angenatywala

Abaphandi abavela kwiKholeji yaseKashan yeSayensi yezoNyango, DASH ukutyaIbonakalise ukuba ineziphumo ezilungileyo kubantu abanesifo sesibindi esinamafutha angenalo utywala (NAFLD), ngelixa iphinda ikhulise iimpawu ezivuthayo kunye nemetabolism.

Yehlisa umngcipheko wesifo seswekile

DASH ukutya Inokunciphisa kwaye ithintele i-metabolic syndrome, ngaloo ndlela inciphisa umngcipheko wesifo seswekile.

Yehlisa umngcipheko womhlaza

Uphononongo lwakutsha nje, DASH ukutyayabonisa ukuba abantu abaqheliselayo banomngcipheko omncinane wokufumana imihlaza ethile, kuquka umhlaza webala nowebele.

Yehlisa umngcipheko we-metabolic syndrome

Olunye uphando DASH ukutyaIthi inciphisa umngcipheko we-metabolic syndrome ukuya kuthi ga kwi-81%.

Ziziphi iimpembelelo zeSidlo seDASH?

- Kunokuba nzima ukunciphisa ngokukhawuleza ityuwa kunye neswekile.

– Iimveliso ze-organic ezibiza kakhulu kufuneka zisetyenziswe.

- Oku yi ukothuka ukutya hayi, ngoko awuzukubona iziphumo kwangoko. Ukuba ulandela ngokungqongqo isicwangciso, kunokuthatha ukuya kwiiveki ezine ukubonisa iziphumo.

DASH Tips Diet

– Thenga imifuno kunye neziqhamo emarikeni.

– Khetha abaxheli okanye abalobi ukuthenga inyama okanye intlanzi.

- Ukuba awukwazi ukuyeka ngokukhawuleza iswekile okanye ukutya okuphezulu kwe-sodium, yenze ngokuthe ngcembe.

– Lahla konke ukutya okusele kulungisiwe ekhitshini lakho.

– Kuphephe ukutya ngaphandle.

– Yeka ukutshaya.

– Zilolonge rhoqo.

– Sela izixa ezimbalwa zotywala.

-Unokuba nosuku lokubaleka rhoqo kwiiveki ezimbini.

DASH ukutyaAyikokutya okothusayo kwaye ayiniki iziphumo ezikhawulezayo. Nokuba unoxinzelelo lwegazi oluphezulu okanye ukutyeba, oku kutya kuya kunika iziphumo.