DASH inomirira Dietary Approaches to Stop Hypertension. Yakadzidzwa zvakanyanya uye inobatsira vanhu vanoda kutarisa ropa ravo. Asi kunyange iwe usina chirwere cheropa chepamusoro, ichiri nzira yakanakisisa yekudya kudya kwakanaka.
Zvokudya zveDASH zvine zvakawanda zvezvibereko nemiriwo, zviyo zvakakwana, hove, huku, mazai uye midziyo yekasi isina-mafuta.
Inokubvumirawo kuti udye dzimwe nutswe nembeu. Zvose zvakaderera mumafuta uye sodium.
Asi kudya kwose kunoda kuti udzike pane chimwe chinhu uye kudya kweDASH kunoderedza zvakare pazvokudya zve salty, soda zvinwiwa, zvokudya zvemafuta, sweets, uye zvitsvuku kana zvinogadzirwa.
Target Nutrients yeDASH Diet
Pakati pavhesi, pano ndizvo zvaunofanira kurongedza zuva rega rega:
- Zvose Fat - 27 muzana yemakori ako
- Satisfied Fat - 6 muzana yemakori ako
- Mapuroteni - 18 muzana yemakori ako
- Carbohydrate - 55 muzana yemakori ako
- Cholesterol - 150 milligrams
- Sodium - 2 300 milligrams (kana pasi kana iwe uri pangozi, kana kuti une ropa rakanyanya)
- Potassium - 4,700 milligrams
- Calcium - 1,250 milligrams
- Magnesium - 500 milligrams
- Fiber - 30 gramu
Hazvisi nyore kutarisa zvose zvinokonzerwa nemunhu mumwe chete, asi kana ukatevera mazano aya ezuva nezuva, iwe uchaita zvakanaka chete:
Zviyo: 6 kusvika ku8 servings pazuva . Zviyo zvinosanganisira chingwa, zviyo, pasta, uye mupunga.
Rimwe kushanda rakaenzana nechikamu chimwe chechingwa, 3/4 mukombe wakaoma, kana 1/2 mukombe yakabikwa zviyo, mupunga kana pasta. Sarudza zviyo zvakadai sechingwa chakazara-gorosi kana pasta uye risi tsvuku, chero zvichibvira.
Zvibereko nemiriwo: 8 kusvika ku10 servings pazuva. Idya marudzi akasiyana-siyana akajeka uye ane ruvara rwemavara zuva nezuva.
Imwe inoshumira ndeye 2 makapu emashizha ane mashizha, 1 kapu yakakanyiwa kana yakatswa michero nemiriwo, chikamu chimwe chezvibereko kana 3/4 kapu juice. Zvitsva uye mazaya ndizvo zvakanakisisa-zvigadzirwa zvemakedhi zvinowanzokwirira zvikuru mu sodium. Asi kunze kwemafuta emafuta echando akaomeswa anosanganisira sauces ari akakwirira mumafuta uye sodium.
Dairy: 2 kusvika ku3 servings pazuva. Sarudza mishonga yemakwenzi asiri mafuta uye asina mafuta, asi usapinda mukaka wose, mafuta, kamuki, tisi, hafu nehafu, uye kamu cream wose. Tsvaga zvakaderedzwa mafuta ezviyo zve yogurt, mukaka nekamuki. Iwe unofanirwa kudonha shure kwechikafu-kwete chete inowanzokwirira mumafuta, asiwo yakakwirira mune sodium. A kushumira kuno 1 kapu yemukaka kana yogurt uye kungova nemukati mutsvuku wekamuki. Kana iwe usingadi, kana kuti haugoni kudya chikafu, sarudza ma soy, ammond kana rice mukaka wakavakwa ne calcium, kana kudya mamwe mavara mashizha mashizha.
Nyama yakaonda, huku, uye hove: pasi pemasitaniti matanhatu pazuva. Idya hove nemafuta egungwa, kana nyama isina nyama uye turkey. Dzoka nzira zvakare pane nyama yakatsvuka-uye ingosarudza maonda akaoma. Zvose zvinodya zvinofanira kushandiswa pasina michero yakaoma uye inofanira kubikwa, yakabikwa kana kuti inokonzerwa. Rimwe kushanda inenge maawa matatu. Unogonawo kuva nevha rimwe pazuva.
Nutsu, mbeu, uye legumes: rimwe kushanda pazuva. Nuts uye mbeu dzakakunakira iwe, asi dzinenge dzichikwirira zvakanyanya mumafuta, saka iva nechokwadi chokuti unoramba uchiona kushanda zvakakura-anenge 1 ounce.
Masango, akadai soya, nyemba nyemba, mavhisi emvura uye mahesheni eminyo inogona kudyiwa zvishoma-uye kuita puroteni yakaisvonaka inotsiva nyama. Iva nehanya-mazino emagetsi anowanzokwirira kumusoro mu sodium. Iwe unogona kuvashambidza, asi iwe unogona kutenga zvigwenzi zvakaomeswa uye udzikise pasi pamba.
Mafuta nemafuta: 2 kusvika ku3 servings pazuva. Izvo hazvisi zvakawanda-izvi zvinosanganisira margarine, mafuta, mayonnaise, uye saladi yokugadzirisa. Chimwe chekushanda chinongova puniki kana maviri.
Sweets nemashuga: mumwe anobata nezuva. Iwe haufaniri kudzivisa kutapira kunobata zvachose-asi usadye zvinopfuura zvishoma kuporesa kwezuva nezuva. Zvinotapira zvinosanganisira candy, sorbet, jelly, jamu, zvinodhaka zvinotapira, uye mafuta mashoma.
Kunobva:
National Institutes of Health. National Heart, Lung, uye Blood Institute. "Ndezvipi Zvipo zveDASH Eating Plan?" Http://www.nhlbi.nih.gov/health/health-topics/topics/dash/benefits.html.