DASH Diet Inokurudzirwa Kurasikirwa Kwemafuro uye Kuwedzera kweHypertension
Iwe uri kuedza kuderedza kushandiswa kweropa uye kurasikirwa nemutoro here? Hausi wega. High blood pressure inokanganisa vanhu vanopfuura mamiriyoni 65 muUnited States. Icho chiri pamusoro peimwechete pavanhu vatatu vakuru. Uye mamiriro ezvinhu, anozivikanwawo sehutachiona, anogona kuva nezvinetso zvakakomba.
Kana iwe uri kudarika, ipapo chiremba wako angangodaro akaratidza kuti iwe uremerwe uremu kuderedza ropa rako .
Asi pane zvikafu zvakawanda zvokusarudza kubva. Pane imwe chirongwa chekudya, zvisinei, kuti nyanzvi dzinokurudzira vazhinji kuti dzibatsire kuderedza ropa rako uye kupera simba.
DASH Det Kuderedza Uremu uye Kuderedza Dambudziko Ropa
Nyanzvi dzezvechiremba dzinowanzokurudzira DASH kudya kuti kuderedza ropa rako. Zvokudya zvinogona kukubatsira kuti uremerwe uremu uye uvandudze pfungwa yako yehutano uye huri nani.
DASH inomirira Dietary Approaches to Stop Hypertension. Zvokudya zveDASH zvakagadzirwa kuburikidza nekutsvakurudza kwakaongororwa kuti zvirongwa zvakasiyana zvakadini zvekudya uye marudzi akasiyana ezvokudya zvinokanganisa ropa. DASH tsvakurudzo yakaongororawo kuti kudya kwako sodimu kunogona kuchinja sei ropa rako.
Tsvakurudzo yakaratidza kuti kudya kwakaderera kwemafuta , kupfuma muzvibereko, miriwo, kuonda mapuroteni uye mukaka usina mafuta-mafuta kunogona kubatsira kuderedza ropa rako. Vatsvakurudzi vakawanawo kuti kana iwe ukadya sasiyamu shoma uye uzadza kudya kwako nehutano hwakanaka-fibhi uye zvimwe zvokudya ne potassium , iwe unogona kunge uine uwandu hwehupfumi uye udzikise ropa rako.
Nzira Yokutanga DASH Diet: 3 Matanho Okubudirira
Kana wakagadzirira kuderedza ropa rako uye kurasikirwa nemuviri, inguva yekutanga DASH yekudya. Kana iwe wakaita se dieters dzakawanda, zvisinei, iwe unganzwa uchinetseka nezvose zveDASH zvinodyiwa zvirongwa zvekudya uye mirayiridzo. Saka zvakanakira kuputsa chirongwa ichi kusvika mumatanho matatu maduku.
- Deredza kudyidzana kwako
- Idya DASH zvokudya
- Tevera DASH mirayiridzo yezvokudya
Zvechokwadi, iwe unogona kuedza kuronga purogiramu yose yeDASH kamwechete, asi kana iwe uchinetseka, iwe unowanzoita kuti usiye. Pane kudaro, edza kutora danho rimwechete pane imwe nguva kuti uite tsika dzoupenyu hwose hwehutano hwakanaka.
Nhanho 1: Kuderedza Munyu Kuchengetedza Kutarisira Kuwedzera Kwoutachiona
Kana iwe wakagadzirira kutanga DASH yekudya kuti udzikise kudzvinyirirwa kweropa, bvunza chiremba wako kuti aunganidze mashoko anokosha. Dieters uyo anotanga DASH kudya chirongwa chinofanira kusarudza kudya sodium ye 2300 mg pazuva kana 1500 mg pazuva. Chiremba wako angave ane rumbidzo kune yezinga rakakunakira iwe.
Kune dieters vanoda kuedza kuderedza ropa renyu , iyo yepamusoro yezinga sodium inowanzokurudzirwa. Zvisinei, chirongwa cheDASH chinokurudzira kuti iwe uite kuchinja zvishoma nezvishoma. Saka kana iwe ikozvino hausi kutarisa kudya kwako munyu zvachose, chiremba wako anogona kukurudzira kuti utange pazinga rakakwirira.
Kana uchinge wakaziva kuti sodium inopedza sei, tanga kuderedza kuwanda kweyerodium mukudya kwako. Iwe unogona kuita izvi nenzira mbiri dzakasiyana:
- Shandisa mashoma munyu. Tafura yemunyu inobatanidza sodium uye chloride. Paunoisa munyu kune zvokudya zvako, unowedzera muwandu we sodium iwe unodya. Edya zvishoma munyu kuti udzikise kudya kwako kwe-sodium uye ubatisise kudya kweDASH.
- Verenga mavara ekudya. Zvokudya zvakakanyiwa zvinowanzova nepamusoro yezinga sodium. Verenga Nutrition Facts label pamusoro pezvokudya zvese zvaunodya uye edza kusarudza kudya neine sodium. Uchaona magiramu e-sodium akatariswa pedyo nechokumusoro cheraira.
Kana uchinzwa wakasununguka kuongorora kudya kwako kwema-sodium, tanga udya DASH zvokudya zvekudya kuti uwane uremu uye kuderedza ropa rako.
Danho rechipiri: DASH Zvokudya Zvokudya Zvishoma Kuderedza Dambudziko Ropa uye Kurasikirwa Uremu
Mushure mokunge iwe uchinge waderedza sodium muzvokudya zvako, chizadza kapu yako neDASH yezvokudya zvekudya. DASH zvokudya zvekudya zvinowanzoperera mu sodium. Izvi zvikafu zvine utano zvakadererawo mumafuta akazara uye mafuta anotengesa.
Kuti udzikise ropa rako uye uremerwe uremu paDASH yekudya, unofanira kudya:
- Zviyo (6-8 mawaniro pazuva) Utano hwakakwana huri kukubatsira kuti unzwe wakakwana kuitira kuti udye zvishoma uye uremerwe uremu. Zvokudya zvose zvezviyo zvinosanganisira oatmeal, zviyo zvegorosi zvizere kana pasta kana rhondi yakasvibiswa.
- Vezvinyorwa : (4-5 kushandiswa pazuva) Mishonga yakasikwa yakaderera mumakoriyumu uye inopa muviri wako nezvakakosha mavitamini nemaminerari. Mimwe miriwo mitsva yakasvibirira yakakurawo mune fiber.
- Zvibereko : (4-5 kushandiswa pazuva) Zvibereko zvitsva inzira yakanaka yekugutsa dino rako rakanaka pasina kuwedzera yakawandisa makoriki kune kudya kwako kwezuva nezuva. Wedzera michero yakakosha-muchero kune mbeu yako yose yezviyo kana kutakura apuro kana bhanana pamwe newe kuti udye sechingwa.
- Mafuta anocheka-mafuta ( 2-3 mazuva nezuva) Sarudza mafuta asina mafuta kana mafuta asina mafuta mauri paDASH yezvokudya. Mukombe wemukaka wakaoma ndeye kushumira kamwechete kwehuchi.
- Nyama yakaonda, hove kana huku ( 6 servings kana pasi pezuva) Mapuroteni chikamu chinokosha cheDASH kudya chirongwa. Mhuka dzakaonda dzakadai sehuku inopa chirwere chakanaka cheproteine. Asi ramba uchifunga kuti kushumira imwechete kwe nyama kana nkhuku kunongoda maounces matatu chete. DASH dieters inogonawo kuwana protein kubva mazai, hove kana nyama yakaonda .
- Nuts, marumusi, mbeu (4-5 kushumira pavhiki) Nutswe, akafanana nemarmonds kana walnuts, anogona kuita chikafu chikuru. Asi imwe mbeu yakagadzirirwa uye mbeu inowanikwa mumunyu. Saka sarudza izvi zvinononoka uye udye kungoshumira kamwe chete panguva yekudya.
- Mafuta nemafuta ( 2-3 servings pazuva) Rimwe kushandiswa kwemafuta inongova puni imwechete yefuta kana margarine kana 2 maspuniji evhadhi. Smart DASH dieters vanoyera mafuta avo kuti vaone kuti havasi kudya zvakanyanya.
- Sweets nemashuga ( pasi pe5 nevhiki) Kana ukawedzera shuga kune kofi yako kana jamu kune zvigunwe zvako, izvi zvinotapira paDASH yekudya. Edza kuderedza shuga mukudya kwako apo iwe uri pane DASH yekudya.
Danho 3: Tevera DASH Chikafu Chikafu
Kana iwe wakaderedza kudya kwako kweyamudiro kune zvakakurudzirwa uye uchizadza kudya kwako kwezuva nezuva neDASH-zvekudya zvekubatsira, ipapo iwe unogona kutarisa muyero wako wehutano. Vatsvakurudzi veNational Institutes of Health vakatarisa dieters kuderedza kuwanda uye kuderedza kushanda kweropa pavakasangana nezvinangwa izvi zvekudya:
- Zvose mafuta : 27%
- Saturated fat: 6%
- Protein : 18%
- Carbohydrate: 55%
- Cholesterol: 150 mg
- Sodium : 2300 mg
- Potassium : 4,700 mg
- Fiber : 30g
- Magnesium : 500 mg
- Calcium : 1,250 mg
DASH Kudya Zvokudya Zvokudya, DASH Recipes uye Mazano
Unoda mamwe mazano ekutevera DASH yekudya? Iwe uchawana mutungamiri wakasununguka uyo azere nezvirongwa zvekudya, DASH kudya zvokudya zvinyorwa uye uye mapeji pawebsite ye National Institutes of Health. Iwe uchawanawo mazuva manomwe DASH Diet Eating Plan iyo inokurongedza iwe kuburikidza nevhiki rose yekudya kwekudya. Kana iwe uchida mamwe rubatsiro, pane zvimwe DASH zvinotungamirirwa nezvokudya zvekutengesa uye DASH mabhuku ezvokudya anowanikwa kutenga.
Yeuka kuti kudya kweDASH chirongwa chenguva refu kupedza ropa rako uye kupera simba. Haisi kudya kwakakurumidza kana chirongwa chokurasikirwa nekurema. Isa nguva yakawanda sezvaunoda kudzidza pamusoro pezvokudya zveDASH nemitemo yekuvandudza utano hwako kwenguva refu.
> Sources:
> Centres for Disease Control and Prevention. Kunyanya Kuwedzerwa Ropa.
> National Institutes of Health. National Heart, Lung uye Blood Institute Chii chinonzi DASH Eating Plan?
> National Institutes of Health. National Heart, Lung uye Blood Institute Nhungamiro Yenyu Yokuderedza Dambudziko Ropa.