Zvokudya Zvokumisa Kuda Kuwedzera Kwoutachiona, kana DASH, yakabhabhatidzwa semukana wakanakisisa wekudya kwemakore anoverengeka mune tsvakurudzo yakakurumbira. Sangano reDASH rakagadzirwa neboka rezvenyanzvi paNational Institutes of Health kubatsira maAmerica kuderera ropa ravo, asi sezvarinosvika, rinoshandawo pakurasikirwa kwemazivo zvakare.
DASH Diet Inobatsira Iwe Kuderedza Uremu
Zvokudya zveDASH chirongwa chekudya cheupenyu.
Iyi haisi kudya kwenguva pfupi yekudya, asi pane chirongwa chisingagumi chokudya kudya kwakanaka. Iwe unodzidza kubika uye kunakidzwa nekudya kwezviyo zvose , zvakasimba mapuroteni , uye zvizhinji zvezvibereko nemiriwo. Zvokudya zveDASH zvakaderera mumafuta uye shuga, kunyanya mumafuta akazara uye cholesterol. Zvokudya zvakawandisa, izvo zvinowanzove zvakakwirira mu sodium, zvinoodza mwoyo. Inosimbisa fiber uye mapuroteni.
Pros
- Mutengo: Inobatsira ndeyokuti DASH kudya chirongwa chiri pachena uye inosvikika. Kusiyana nekudya kwezvirongwa zvekudya, zvinhu zvose zvaunoda kudzidza purogiramu zvinowanikwa paIndaneti pasina-cheji. Zvokudya zvaunodya zvinowanikwa zviri nyore kune imwe nzvimbo yekudyira uye hazvirevi zvokudya zvakadhura.
- Kugadziriswa: DASH zvirongwa zvekudya zvinowanikwa kune makorikori mazinga 1,200, 1 600, 2,000, 2 600 uye 3,100, naizvozvo zviri nyore kusarudza iyo iyo ichaita kuti ureruke kuora kwehutano zvichienderana nekutora kwako kuwedzera ure uye hutano. Sezvo iwe uchirasikirwa uremu uye uchinjira kune imwe nzira yekudya kweupenyu hwose, unogona kushandisa zvirongwa zvekodori yakakodzera yekuchengetedza.
- Utano: Uchafadzwa nekutsvakurudza-mararamiro ehutano anotsigirwa mukuderedza ropa rakanyanya uye cholesterol nekutevera kudya uku.
- Zvokudya zvinovaka muviri : Nezvokudya zveDASH, iwe uchave uchidya kudya kune umwe neumwe unokurudzira kudya kwakanaka uye nekudzivirira makoriki asina chinhu uye zvokudya zvinogadzirwa zvakanyanya.
- Inotsigirwa neMajoka makuru ezvehutano: Dash yeDASH inogamuchirwa neNational Institutes of Health, American Heart Association, uye USDA.
Drawbacks
- Kusagadzikana Kwekudya: Nokuti iyi haisi yekudya kwekutengeserana, haungatori kudya kwepamberi zvakapiwa pamusuo wako. Iwe haugone kuenda kunzvimbo yefriji yemusika wemunharaunda yako uye unowana kudya izvo zvatove kubika. Izvi zvinotora rimwe basa.
- Kwete Kunyanya Yakagadzirirwa Kurasikirwa Kwemafuro: Kunyange zvazvo iwe unogona kutevera imwe yenzira dzepasi-calori zvirongwa zveDASH yezvokudya, chinonyanya kusimbiswa hachisi kushaya kurasikirwa.
- Kutsigira: Kana iwe ukawana kuti unoita zvakanakisisa purogiramu inosanganisira misangano nguva dzose, rubatsiro rwemagariro evanhu, uye check-ins, uchafanira kutsvaka avo vari voga.
Pasi Pasi
Saizvozvowo kudya kweDASH kunokosha here? Nyanzvi dzehutano vanoti hongu. Nguva yaunoshandisa pakubika nekudzidza pamusoro pekudya zvitsva kunobhadhara pamagumo nokuti unyanzvi hunova hupenyu hwose. Iwe unogonawo kuwana rubatsiro kubva kuna chiremba wako pane chirongwa ichi nokuti chirongwa chinodya chinowanikwa zvakanyanya nevechiremba. Asi chiyero chechokwadi chekubudirira kwekudya ndiko kuti kana kwete iwe unonamatira. Ita izvozvo.
> Sources:
> Utano Hutsva yeDASH Eating Plan. National Heart, Lung, uye Blood Institute.
> Kurarama NeDASH Eating Plan. National Heart, Lung, uye Blood Institute.