DASH Diet (iyo inomiririra Dietary Approaches to Stop Hypertension) yakagadzirwa sehupenyu hwose hwekudya hupenyu hwekurapa kana kudzivirira kutanga kwehuwandu hwehutachiona, kana kuwedzerwa kweropa. Zvokudya zvinowedzera kuderedza kushandiswa kwemazuva ose nehuwandu hwema sodium paunowedzera zvakasiyana-siyana zvekudya uye zvekudya zvakakwana uye kudya kunovaka muviri. Kune zvakawanda zvigadzirwa zviripo nhasi nokuda kweDASH Diet kubva kune mazano uye mazano ekuwana mari yakawanda yezvokudya kune zvirongwa zvekudya uye mapeji.
Basics
Kutevera DASH Diet kunonyanya kureva kuderedza zvakanyanya kukanda kweropa zvakasikwa, zvichida kana kuti pamwe chete nemanzwiro emvura zvino. Asi kunze kwekuderedza kuwedzera kweropa, DASH Diet inopawo nzira yakarongeka, ine utano iyo inogona kupa hutano huri nani kunze kwekudzivirira kweropa kusanganisira kuora kwehutano hwakanaka.
Pane kuchinja kweDASH Diet iyo yakaratidzwa kuva nemigumisiro inoshamisa pane ropa uye cholesterol. Zvimwe zvishoma zvinodzvinyirira kupfuura DASH yekutanga DASH, asi zvingangova izvo zvaunoda kuti utange kutsvaga mumararamiro ehupenyu uye nokukurumidza kuderedza cholesterol uye kuwedzerwa kweropa nechisarudzo chekudya zvakanaka. Kuti uite kuti utange, hezvino zvimwe zvinotangira DASH Diet. Izvi ndizvo zvipembenene zvakasvibiswa uye zvikamu zvakatemwa muDASH Diet zuva nezuva kudya kwekudya.
Zvibereko nemiriwo: 11 Kushumira
Kuti uchengete zvinhu zviri nyore, funga nezvekushumira pano se ½ mukombe yakasvibirira kana yakabikwa mishonga kana 1 kapu yemashizha ane mashizha.
Kushanda kwezvibereko chikamu chemichero kana ½ mukombe wezvibereko zvakakanyiwa.
Zviyo: 4 Kushumira
Icho chiri chakanaka nyore. Kushanda kwakaenzana nechikamu 1 chechingwa kana 1/2 mukombe wejunga, pasta, kana zviyo. Edza izvi pakutanga; iwe unogona kushamiswa kuona kuti chiduku che 1/2 mukate we pasta chinotarisa sei padika!
Dairy Low-Maat: 2 Kushumira
1.5 ounces of cheese (nokuda kwekutsanangurwa, imwe tsamba cheese musimboti inowanzo 1 ounce apo 2 maAmerican cheese singles anenge anenge masendimita mashanu) kana 1 mukombe wemukaka kana yogashi.
Zvinyorwa nemaruva: 2 Kushumira
Zvokudya izvi zvinoonekwa zvakasiyana zvakasiyana nekushanda kwehairi yakabikwa inoyera kusvika kune ½ mukombe uye nende imwe chete inosvika pa 1/4 mukombe.
Nyama, Nyuchi, uye Hove: 1 Kushumira
Munhu wose anotarisa kutarisa zvikamu achange achishamiswa paanoona kurongeka kwezuva nezuva kwe nyama kana huku; iri pamusoro pehukuru hwekadhi yemakadhi. Kana iwe uchida hove, iwe uri muhombe, sezvo zvakakodzera kudya dzimwe hove pazuva.
Desserts uye Sweets: 2 Kushumira
Usashamiswa zvikuru neiyo. Kunyange zvazvo kushumira kuri 1 cookie kana 1 teaspoon ye shuga, iwe unogona kunge watoidya usati wasvika masikati. Semuenzaniso, kana iwe uchidya yogurt yakasvibiswa, iwe wakashandisa zvakasimudzirwa izvi mumushuga wakawedzerwa (uye zvichida wakapfuura nezvayo nemajasipuni maviri).
Pane shuga yakakwana yakawedzerwa kusvika chero chinhu chipi zvacho chinogadziriswa (semuenzaniso, kudya kwekudya kwekudya kwekudya kwekudya kwemafuro, chingwa, kushamisira-fry sauces) kuti iwe unofunga kuti uri pamuganhu usati watanga kutarisa makiki. Mazano angu pano aizenge ari kukanganwa nezvechikamu ichi zvachose, dzimwe nguva uchizvibvumira kuva neruma kana mbiri dzekudya yako yekudya yekudya kwekudya.
Mafuta uye Mafuta: 2 Kushumira
A kushumira kuno 1 punipuni yemafuta ane utano. Zvakare, ichi hachisi kushumira chaunofanira kuenda kundotsvaka.
Rimwe kushandiswa kwesadidhi kupfeka kana mafuta kwekubika zviputi zvako zvinoshandisa iyo mvumo yezuva nezuva.
Sarudzo Yenyu: 1 Kushumira
Ichi ndicho chinoshumira chakanaka zvikuru pane uko: michero, miriwo, nyama / huku kana hove, mafuta, zviyo, kana masipi. Zvakare, kana iwe uri kunyanya kuipa, ndinoda kurangarira kukanganwa pamusoro pechinhu ichi, sevamwe michero yakawanda, imwe yepaspuni yakawanda yekupfeka saradhi, uye smidge yenyama mu pasta muto (kunyange yakakoshesa), nyore nyore kushandisa iyi.
Pasi Pasi
Chero ani zvake anofarira kutevera DASH Diet kana kuwedzerwa kweropa kana hutano hutano hunofanira kusunungura musununguko weNational Institute of Health (NIH) wekutungamira, "Murayiridzi Wako wekuderedza Ropa Rako Ropa DASH."
Sources:
National Institute of Heart, Lung, uye Ropa reNational Institutes of Health. Nhungamiro Yenyu Yokuderedza Ropa Rako Kufuridzira neDASH. Revised 2006.
Zuva Rinokosha Rokudya. Nutrition Action Health Letter. Svondo 2010.