Uri kuvhiringidzika pamusoro peDASH chirongwa chekudya here? Kurasikirwa kwemareji nyanzvi uye vashandi vezvechiremba vanowanzoreva DASH kudya chirongwa uye vanorumbidza kuti ive nani hutano. Asi hazvisi nyore nguva dzose kuwana mirayiridzo yekutevera DASH yekudya. Tsvaga kuti sei chirongwa cheDASH chokudya chichizivikanwa uye kuti chinogona kukubatsira sei kusvika kune zvinangwa zvekurasikirwa kwako.
Chii Chinonzi DASH Diet?
Zvokudya zveDASH haisi yekutengesa kuora kurasi program.
Muzvokwadi, ndeyechokwadi kwete purogiramu yekurasikirwa kwepamusoro zvachose. Izwi rokuti "DASH" rinomiririra nzira dzekudya dzekumira kweHypertension. Chirongwa chekudya chakagadzirirwa kubatsira vanhu kutarisira kukwira kweropa. Zvokudya zveDASH zvinokurudzirwa neNational Institutes of Health uye USDA seimwe yezvirongwa zvekudya zvine utano hwakanaka hwehutano hwakanaka uye huri nani.
Zvokudya zveDASH zvinowanzokurudzirwa kune vanhu vanodikanwa kuderedza kudya kwavo sodium. Izvi zvinogona kusanganisira vanhu vane ropa rakanyanya . Inogonawo kusanganisira vanhu vane chirwere cheshuga kana chirwere chisingaperi chisinganzwisisiki, veAfrica America, kana vanhu vane 51 kana kupfuura.
Saka iwe unogona here kurasikirwa uremu paDASH chirongwa chekudya? Ehe! Ichokwadi, mamwe maitiro anogara achienzanisa chirongwa ichi chekudya seimwe yepamusoro wekutakurwa kwezvokudya zvinowanikwa nokuti kudya kwaunodya purogiramu kazhinji kunowedzera mumakori uye mafuta. Uye nokuti chinangwa chepurogiramu ndeche kuderedza dambudziko rekuwedzera kwehutano, uchaona kuti dzakawanda zvezvokudya zvaunodya paDASH yekudya zvinoshandiswa zvishoma uye zvine munyu muto.
Nzira Yokutevera DASH Zvokudya
Kana iwe uchida kushandisa DASH kudya kuti uremerwe uremu, uchawana zvigadzirwa zvakawanda kuti zvikubatsire kudya zvokudya zvakakodzera, kuronga kudya uye kuderera zvishoma. Asi nokuti iyi haisi yekutengesa kurerutsa chirongwa chepurogiramu, haugoni kuwana gwara-nhanho-gwara rinotarirwa iwe chete. Pane kudaro, unofanirwa kuita chikoro chekuchikoro kuti ugadzire kudya , shandisa mapeji uye dzidza kudya DASH-yakagamuchirwa kudya.
Mashoko akanaka, zvisinei, ndeyekuti basa rakawedzerwa rinokosha. Chimwe chezvikonzero izvo DASH yezvokudya yakarongwa zvakakwirira ndeyokuti chirongwa chekudya chiri nyore kutevera. Izvozvo zvinoreva kuti yakagadzirirwa kwenguva refu. Hakuna "kubvumidzwa" zvokudya kana "kurambidzwa" zvokudya. Panzvimbo pacho iwe uchadya michero yakawanda nemichero, mafuta mashoma emakaka, zviyo zvose, hove, huku, mbesa, mbeu, uye nuts. Iwe unoderedza kushandiswa kwako kwezvokudya zvitsvuku, zvinwiwa zvinotapira, uye zvechokwadi, zvikafu zvine sodium yakawanda.
Kana iwe uchida kutanga kutapudza uremu purogiramu yekudya yeDASH, izvi zvinhu zvakakosha zvekubatsira iwe kutanga:
- DASH Diet Kupedza Ropa Rako Ropa
- DASH Diet: Pros uye Cons
- DASH Diet Eating Plan
- Nzira Yokutevera DASH Eating Plan
Sources:
Ongorora DASH Eating Plan. National Heart Lung uye Blood Institute. Iripo: August 20, 2015. https://www.nhlbi.nih.gov/health/health-topics/topics/dash