Kuyini Ukudla Kwe-DASH Futhi Kwenziwa Kanjani? DASH Uhlu Lokudla

I-DASH Diet imele,"Izindlela Zokudla Zokumisa Umfutho Wegazi Ophakeme” Imele "Izindlela Zokudla Zokuyeka Umfutho Wegazi Ophakeme," futhi ibalula njengokudla okwehlisa umfutho wegazi ngaphandle kokusebenzisa imithi, ngenxa yocwaningo oluxhaswe yi-US National Institutes of Health.

Ukudla nakho kungasiza ekunciphiseni isisindo, kulwe nezinhlobo eziningana zomdlavuza, kunciphise umthelela wesifo sikashukela, kwehlise i-cholesterol ye-LDL, kuvikele isifo senhliziyo nesifo sohlangothi, futhi kuvimbele ukwakheka kwamatshe ezinso.

Ngakho-ke, ukunciphisa isisindo noma uma kwenzeka noma yisiphi isifo, kuyadingeka ukuhlanza uhlelo futhi uphile impilo enempilo. Ukudla kwe-DASH ungafaka isicelo. 

Iyini I-DASH Diet?

Ukudla kwe-DASHInhloso eyinhloko yomuthi awukona ukunciphisa umzimba, kodwa ukwehlisa umfutho wegazi. Kodwa-ke, kungasiza nalabo abafuna ukunciphisa umzimba, ukwehlisa i-cholesterol, futhi balawule noma bavimbele isifo sikashukela.

Amaphuzu abalulekile yilawa:

– Usayizi wengxenye

– Ukudla izinhlobonhlobo zokudla okunempilo

- Ukugcina ibhalansi efanele yokudla okunomsoco

I-DASH ikhuthaza umuntu ukuthi:

- Yidla i-sodium encane (ingxenye enkulu kasawoti)

- ukwandisa ukudla kwe-magnesium, i-calcium ne-potassium

Lawa maqhinga asiza ukwehlisa umfutho wegazi.

Dash Akukhona ukudla kwemifino kodwa kutusa ukudla izithelo nemifino eminingi, imikhiqizo yobisi ephansi noma engenawo amafutha, ubhontshisi, amantongomane nezinye izinto ezinomsoco.

Inikeza iziphakamiso zezinye izindlela ezinempilo esikhundleni "sokudla okungenamsoco" futhi ikhuthaza abantu ukuthi bagweme ukudla okugayiwe.

Ungayenza kanjani i-DASH Diet?

Ukudla kwe-DASH Kulula - ama-dieters avunyelwe ukudla ukudla okungokwemvelo okufana nemifino, izithelo, amantongomane, amaprotheni angenalutho, ubisi olunamafutha amancane, izinkukhu, inhlanzi, inyama nobhontshisi.

Inhloso yalokhu kudla ukunciphisa ukusetshenziswa kokudla okunosawoti omningi noma okunesodium, okuyimbangela enkulu yomfutho wegazi, ukukhuluphala nezinye izifo.

ejwayelekile Ukudla kwe-DASH uthi ukudla i-1500-2300 mg ye-sodium ngosuku. Lo mkhawulo uhambisana nenani okufanele lithathwe nsuku zonke.

Ngaphezu kwalokho, kuyadingeka ukunciphisa ukusetshenziswa kweziphuzo ezinoshukela namaswidi. Lokhu kubaluleke kakhulu uma uzama ukwehlisa isisindo ngoba uma ungawusebenzisi ushukela njengomthombo wamandla, ushukela uzogcina ugcinwe njengamafutha.

Ngakho-ke, le nhlanganisela yokudla okunempilo, ukudla okungacutshungulwanga noma okungenamsoco, ukudla okuphansi kwe-sodium kanye noshukela ophansi, kanye nendlela yokuphila enempilo yindlela yokusebenza yalokhu kudla.

I-DASH Diet Yokunciphisa Isisindo

– Uma ufuna ukwehlisa isisindo, kufanele udle amandla angaphezu kwawadlayo. Uma ufuna ukugcina isisindo sakho samanje, kufanele udle ukudla okuningi njengoba uchitha amandla.

- Hlola ukuthi awusebenzi yini etafuleni elingezansi bese unquma izingxenye zakho zokudla ngokufanele.

– Qhubeka uthatha amakhalori anconyiwe.

- Faka inani elidingekayo lokudla ekudleni kwakho kwansuku zonke.

– Gwema ukudla okunoshukela, okugayiwe, okunesodium ephezulu.

- Zilolonge njalo ukuze ugweme ukudala amandla angenasici emzimbeni wakho.

- Hlola isisindo sakho nephesenti lamafutha omzimba njalo emavikini amabili.

Imenyu yesampula yokudla ye-DASH / Imenyu Yokunciphisa Isisindo

Ekuseni kakhulu (06:30 - 7:30)

1 inkomishi ecwiliswe imbewu ye-fenugreek

Ukudla kwasekuseni (7:15 – 8:15)

1 ucezu lwesinkwa sikakolweni

2 isipuni se-peanut butter

Amaqanda ama-1

1 inkomishi yejusi esanda kufakwa (unsweetened)

Ukudla okulula (10:00-10:30)

1 ubhanana

noma

1 ingilazi yejusi esanda kukhanywa

Isidlo sasemini (12:30-13:00)

Isitsha esi-1 esiphakathi sesaladi yemifino ye-protein engenawo

Ukudla okulula (16:00)

1 inkomishi yetiye eliluhlaza

15 ama-pistachios

noma

1 inkomishi yetiye eliluhlaza

1 indishi encane izaqathi

Isidlo sakusihlwa (19:00)

Eyosiwe / Baked 100 amagremu inhlanzi nemifino

1 inkomishi yobisi lwe-skim olushisayo

1 ucezu lwesinkwa se-wholemeal

1 ingilazi yeyogathi

Izidingo ze-DASH Diet Women's Daily Calorie

Izidingo ze-DASH Diet Men's Daily Calorie 

Ngokusekelwe ekwakhiweni kwekhalori okunconyiwe, ithebula elingezansi lizokunikeza umbono wokuthi ingakanani ukudla ngakunye okufanele ukudle ngosuku.

Osayizi Bengxenye Abesilisa Nabesifazane Okufanele Badle Ekudleni Kwe-DASH

(Ingxenye/usuku)

Okufanele Udle Ekudleni Kwe-DASH

imifino

Spinach, broccoli, iklabishi, ulethisi, asparagus, radishes, arugula, zucchini, cauliflower, ithanga, anyanisi, garlic, izaqathe, beet, okra, isitshalo seqanda, utamatisi, uphizi, njll.

Izithelo

I-apula, ikhabe, i-grapefruit, i-lemon, i-orange, i-tangerine, i-ananas, imango, iplamu, i-pear, ubhanana, amagilebhisi, i-cherry, i-strawberry, i-blueberry, i-raspberry kanye ne-blackberry.

Amantongomane kanye Nembewu

Ama-pistachios, ama-walnuts, ama-alimondi, amantongomane, imbewu yefilakisi, imbewu ye-sunflower, imbewu yethanga, imbewu ye-chia, njll.

okusanhlamvu

Irayisi elinsundu, i-oatmeal, ukolweni, i-pasta kakolweni, isinkwa se-multigrain nesinkwa sikakolweni.

Amaprotheni

Isifuba senkukhu, ukusikeka okunciphile kwenkomo, amakhowe, i-mackerel, i-salmon, i-tuna, i-carp, i-lentils, i-legumes, i-peas kanye ne-chickpeas.

ubisi

Ubisi olunamafutha aphansi, iyogathi, ushizi nobisi lwebhotela.

amafutha

Amafutha omnqumo, amafutha e-rice bran, amafutha e-linseed, amafutha we-sunflower, ibhotela lamantongomane, imayonnaise enamafutha aphansi.

iziphuzo

Amanzi, izithelo ezisanda kukhanywa kanye nemifino yemifino

Amakhambi nezinongo

Ikhumini, i-coriander, i-garlic powder, i-rosemary, i-thyme, i-dill, imbewu ye-fenugreek, amaqabunga e-bay, i-cardamom, ama-clove, i-nutmeg nesinamoni.

Yini Engenakudliwa Ekudleni Kwe-DASH?

- Ama-chips

– Amaswidi

– Amantongomane anosawoti

- Noma yiluphi uhlobo lotshwala

– Amakhekhe

- I-pizza

– Amajusi ezithelo nemifino apakishiwe

– Iziphuzo zamandla

– ukudla okusemathinini

– isinkwa esimhlophe

- Isobho lephakheji

– inyama ebandayo

- Isoseji, i-salami, njll. inyama egayiwe

– Ukudla okulungisiwe

- I-pasta esheshayo

– Iketchup namasoso

– Isaladi yokugqoka enamafutha amaningi

- soda

- Ikhukhi

Ingabe Ukudla Kwe-DASH Kuphephile?

Ukudla kwe-DASH ngokuvamile kuphephile kuwo wonke umuntu, kodwa njenganoma yikuphi ukudla, kuyasiza ukubonana nodokotela ngaphambi kokuqala lokhu kudla. Njengoba uhlobo lomzimba womuntu wonke kanye ne-biochemistry kuhlukile, udokotela angakunikeza iseluleko esingcono kakhulu.

Isibonelo, lokhu kudla kuncoma ukudla ukudla okune-fiber ephezulu kodwa uma unezilonda zesisu, uhlinzwe amathumbu noma uhlushwa yi-IBS/IBD. Ukudla kwe-DASHakufanele ufake isicelo. Kucasula ulwelwesi lwesisu futhi kwenza isimo sibe sibi kakhulu.

Ukudla kwe-DASH Kuwukudla okuphephile nokuhle kokunciphisa umzimba kanye nokwelashwa kwezifo eziningi ezihlobene nendlela yokuphila kanye nokukhuluphala ngokweqile, kodwa thintana nodokotela wakho kuqala.

Ubani Okufanele Enze I-DASH Diet?

– Labo abanomfutho wegazi ophezulu/i-hypertension

- ukumelana ne-insulin labo aba

– Ukukhuluphala noma ukukhuluphala ngokweqile

– Abaphethwe isifo sikashukela

– Abanesifo sezinso

- Labo abanamazinga aphezulu e-LDL cholesterol

- iminyaka engu-51 nangaphezulu

Yiziphi Izinzuzo Zokudla kwe-DASH?

Kungasiza ukuncipha

Ukuthi uncipha noma cha Ukudla kwe-DASH Umfutho wegazi lakho uzokwehla ngesikhathi Uma usuvele unomfutho wegazi ophezulu, cishe uye welulekwa ukuba wehlise isisindo.

Lokhu kungenxa yokuthi uma ukala kakhulu, umfutho wegazi wakho uzophakama.

Ukwengeza, ukulahlekelwa isisindo kuye kwaboniswa kwehlisa umfutho wegazi. Olunye ucwaningo I-DASH dietersKubonisa ukuthi ungakwazi ukunciphisa umzimba.

Ukudla kwe-DASHUkudla kwe-caloric kuzokwehla ngokuzenzakalelayo futhi isisindo sizolahleka, njengoba ukudla kuqeda ukudla okuningi okunamafutha amaningi, okushukela.

Isiza ukuvikela isifo senhliziyo nemithambo yegazi

ososayensi e-UK Ukudla kwe-DASHithole ukuthi inganciphisa ingozi yesifo senhliziyo nemithambo yegazi.

kwehlisa umfutho wegazi

Uma unomfutho wegazi ophezulu, wukudla okungcono kakhulu ongakulandela. Ososayensi base-US, Ukudla kwe-DASHImiphumela yocwaningo yafakazela ukuthi ukuthathwa kwe-sodium ephansi yomuthi kusize ukwehlisa umfutho wegazi wabahlanganyeli.

Ithuthukisa ukuzwela kwe-insulin

Esitatimendeni esishicilelwe ososayensi baseNyuvesi yaseNorth Carolina, Ukudla kwe-DASHKuqinisekisiwe ukuthi ingasiza ekuthuthukiseni ukuzwela kwe-insulin.

Isiza ukwelapha isifo sesibindi esinamafutha angenaso utshwala

Abacwaningi abavela eKashan College of Medical Sciences, Ukudla kwe-DASHKuye kwafakazela ukuthi kunemiphumela emihle kubantu abahlushwa isifo sesibindi esinamafutha angenalo utshwala (NAFLD), kuyilapho futhi kukhulisa izimpawu zokuvuvukala kanye ne-metabolism.

Yehlisa ingozi yesifo sikashukela

Ukudla kwe-DASH Kunganciphisa futhi kuvimbele i-metabolic syndrome, ngaleyo ndlela kunciphise ingozi yesifo sikashukela.

Yehlisa ingozi yomdlavuza

Isibuyekezo sakamuva, Ukudla kwe-DASHyabonisa ukuthi abantu abakwenzayo baba sengozini encane yokuthola umdlavuza othile, kuhlanganise nomdlavuza wesikhumba nowebele.

Yehlisa ubungozi be-metabolic syndrome

Olunye ucwaningo Ukudla kwe-DASHIthi yehlisa ingozi ye-metabolic syndrome kuze kufike ku-81%.

Yimiphi imiphumela emibi ye-DASH Diet?

- Kungaba nzima ukunciphisa usawoti kanye noshukela kungazelelwe.

- Imikhiqizo yemvelo ebiza kakhulu kufanele idliwe.

- Lokhu yi ukudla okwethusayo hhayi, ngakho-ke ngeke ubone imiphumela ngokushesha. Uma ulandela uhlelo ngokuqinile, kungathatha amaviki amane ukukhombisa imiphumela.

DASH Amathiphu Okudla

– Thenga imifino nezithelo emakethe.

- Khetha amabhusha noma abadobi ukuthenga inyama noma inhlanzi.

- Uma ungeke uvele uyeke ushukela noma ukudla okune-sodium ephezulu, kwenze kancane kancane.

– Lahla konke ukudla okugayiwe ekhishini lakho.

– Gwema ukudla ngaphandle.

– Yeka ukubhema.

– Zivocavoce njalo.

– Phuza inani elilinganiselwe lotshwala.

- Ungaba nosuku lokubalekela njalo emavikini amabili.

Ukudla kwe-DASHAkukona ukudla okwethusayo futhi akuniki imiphumela esheshayo. Kungakhathaliseki ukuthi unomfutho wegazi ophakeme noma ukukhuluphala ngokweqile, lokhu kudla kuzonikeza imiphumela nakanjani.