UTatiana Eliseeva umhleli wephrojekthi Ukudla +

I-DASH-Diet (Dietary Approaches to Stop Hypertension) iwuhlelo lwamandla olwakhelwe ukugcina izinga elijwayelekile lomfutho wegazi. Ukudla kusebenzisa ukudla okuqukethe inani elincane le-sodium, ecebile ku-calcium, i-magnesium ne-potassium. Imenyu ibuswa imifino nezithelo, ngaphandle komkhawulo, ubisi olunamafutha aphansi kanye nemikhiqizo yokusanhlamvu, amantongomane, izinhlanzi nezinkukhu. Ngemikhawulo evunyelwe inyama ebomvu, amaswidi neziphuzo ezinoshukela.

Okuqukethwe yi-athikili
  1. Umlando we
  2. Ukudla kwesisekelo sesayensi
  3. Amathiphu wenguquko
  4. Ukudla DASH kanjani
  5. Ungakwenza kanjani kube okunempilo ngokwengeziwe
  6. Ukudla kwe-Vegetarian DASH
  7. Izinzuzo zokudla
  8. Okumbi
  9. Sebenzisa i-DASH-diet
  10. Iseluleko ngokwakhiwa kwesabelo
  11. Ukudla kufanele kususwe
  12. Ungakulawula kanjani okuqukethwe kwe-sodium
  13. Isampula yokudla isonto lonke
  14. Isifinyezo
  15. Imithombo yolwazi

Umlando we

IDASH yokudla ifike kaningi ocwaningweni olwenziwe yiNational Institute of health. Omunye wabo ukhombisile ukuthi umfutho wegazi ungancishiswa ngokudla, noma ngabe ukusetshenziswa kwansuku zonke kwe-3,300 mg ye-sodium. Ngaphezu kwalokho, kuncike ekudleni kwe-nizkosoleva, kunciphise usongo lwezifo eziningi, njengokushaywa unhlangothi, inhliziyo nokuhluleka kwezinso, amatshe ezinso, isifo sikashukela kanye nezinhlobo ezithile zomdlavuza. Futhi, ukudla kwe-DASH kube ngempumelelo ekunciphiseni isisindo nasekuthuthukiseni impilo. Ukudla okunothile kokudla okumnandi, okuhlukahlukene futhi okunomsoco ngaphandle kokulinganiselwa okukhulu. Ngalezi zinzuzo, ukudla kwe-DASH kuthathe indawo yokuqala ezingeni lokudla ngabachwepheshe i-US News & World Report ngonyaka we-2011 - 2018.

Ucwaningo olwenziwe ekuqaleni aluzange luhlose ukulawula ukwehla kwesisindo, ukudla kwakucwengisiswe ngokucebile futhi kunesitashi futhi kusekelwe emibonweni yokondleka, okuyisici maphakathi nama-90-ies wekhulu lama-20.

Kodwa-ke, umbuzo wokulahlekelwa isisindo okunempilo waba usizo kakhulu kubantu abaningi. Lokhu kuye kwaholela isidingo sokudala uhlelo olulula lokunciphisa isisindo, ngokusekelwe ku-DASH-imikhiqizo. Kuthathe ucwaningo olwengeziwe ekudleni kwe-DASH kwenezelwa ukudla okunamaprotheni kunenzuzo ohlelweni lwenhliziyo nemithambo yegazi amafutha “okulungile” kanye nenani elincishisiwe “lama-carbs angenalutho”. Ngakho-ke ukudla ngokumelene nomfutho wegazi ophakeme kwaqala ukufaka isandla ekulahlekeni kwesisindo esimeme nokuphephile.

Umthombo oyinhloko wezinhlelo zokudla ohlelweni i-DASH yaba yincwadi yezazi zokudla uMarla Heller, uMongameli owedlule we-Illinois dietetic Association. Izincomo zisuselwa ezimisweni zokugcinwa kwesisindo esinempilo. Ukudla okugcwele izithelo nemifino, bacebile futhi banamandla. Ukudla okunothe ngamaprotheni namafutha anempilo kuyanelisa kalula indlala yakho. Njengama-spikes abukhali kushukela wegazi, abangela indlala, ukudla kwe-DASH kusekela ushukela wegazi ezingeni elizinzile ngaphandle kwe "roller coaster". Kuphinde kwehlise nengozi yokuba nesifo sikashukela noma kusize ukuqapha izifo ezikhona. Ukudla okunempilo kwehlisa ama-triglycerides, kwandise “okuhle” i-HDL - cholesterol, futhi kwehlise i-cholesterol "embi" ye-LDL. Inani elanele lamaprotheni ekudleni likuvumela ukuthi ugweme ukunciphisa ijubane lomzimba futhi ulondoloze ubukhulu bemisipha lapho ulahlekelwa ngamafutha.

Iseluleko sokondleka ngesitayela se-DASH sasihloselwe, okokuqala nokuphambili, abantu abanenkinga yomfutho wegazi ophezulu. Kodwa-ke, lolu hlelo lungasetshenziswa njengesibonelo sokudla okunempilo kuwo wonke umndeni. Vele, ukudla okuthuthukisiwe kwakungokwehlisa umfutho wegazi. Kodwa ngaphezu kwalokho, yehlisa i-cholesterol futhi inciphise ukusabela kokuvuvukala, ithuthukise uhlelo lwezinhliziyo nemithambo yegazi. Kuyasebenza kunoma ibuphi ubudala - kusetshenziswe ngempumelelo ukwehlisa umfutho wegazi kubantu abadala nasezinganeni. Ngakho-ke noma ngubani angasebenzisa ukudla kwe-DASH ekudleni kwakho. [1]

Ukudla kwesisekelo sesayensi

Ukudla kwe-DASH kusekelwe ocwaningweni lwesayensi lwezindlela zokudla zokulwa nomfutho wegazi ophakeme. Kufakazelwe ukuthi igcina umfutho wegazi usebangeni elamukelekile, yehlisa i-cholesterol futhi ithuthukisa ukuzwela kwe-insulin. Ukuqapha umfutho wegazi akusekelwe kuphela ekudleni okuvamile okunosawoti omningi noma i-sodium. Ukudla kusekelwe ohlelweni lokudla okunomsoco olufakazelwa ucwaningo, lwehlisa ingcindezi ngenxa yobuningi be-potassium, i-magnesium, i-calcium ne-fiber. Ukudla okucebile ngezithelo, imifino kanye nemikhiqizo yobisi enamafutha amancane, ukudla okusanhlamvu nokudla okucolisekile okuncane kunenguqulo yokuqala yokudla kwe-DASH.

Ngakho-ke, ukudla kwe-DASH kuncoma ukuthi iNational Institute of Heart, lung and Blood Department of Health and human services, United States, [2] Inhlangano yezinhliziyo zaseMelika. Lokhu kudla kubhekisa ezinkombandlela zokudla kwabaseMelika [3] kanye nemihlahlandlela yase-US yokwelashwa komfutho wegazi ophezulu. [4]

Amathiphu wokushintshela ekudleni kwe-DASH

  • Faka ukunikezwa kwemifino ngesidlo sasemini nasebusuku.
  • Shintsha isithelo esisodwa unikeze isithelo noma usifake njengesinongo. Ungadla izithelo ezifanayo ezisemathinini nezomisiwe, kodwa ungakhethi ushukela ongeziwe.
  • Nciphisa ngesigamu ukuphakelwa okuvamile kwebhotela, imajarini noma okokugqoka isaladi, sebenzisa okokugqoka ngaphandle kwamafutha noma ngokuqukethwe okuphansi.
  • Faka esikhundleni semikhiqizo yobisi enamafutha namafutha amancane.
  • Yehlisa ingxenye yansuku zonke yemikhiqizo yenyama ibe yi-170 gr. kungenzeka ukupheka izitsha zemifino.
  • Nothisa ukudla kwakho ngezitsha zemidumba eyomile.
  • Esikhundleni samakhinathi, okomisiwe, uphudingi ongenawo usawoti ongenalo ibhotela, imifino eluhlaza, ukuphuza okunamafutha aphansi noma iyogathi efriziwe, ama-crackers angenawo usawuzi.
  • Lapho uthenga, naka amalebula, ukhetha ukudla okuphansi nge-sodium.

Zilinganisele kukasawoti, futhi ungahamba kancane kancane. Okokuqala usike ku-2300-2400 mg we-sodium ngosuku (cishe 1 ithisipuni). Ngemuva kokujwayela umuzwa omusha wokunambitha - wehlisela ku-1500 mg we-sodium ngosuku (cishe isipuni esingu-2/3). Le nombolo ivele idle i-sodium ekudleni hhayi nje ukufaka usawoti.

Kanjani DASH yokudla?

IDASH yokudla isiza ukwehlisa umfutho wegazi ngokwandisa izakhamzimba ezisemqoka ekudleni. I-Potassium, i-calcium, i-magnesium isiza ukwehlisa umfutho wegazi. Lezi zinto zingena emzimbeni ngokufakwa ekudleni kwezithelo eziningi, imifino, ubisi olunamafutha aphansi. Ngokwengeziwe, kufanele unciphise ukungena kwe-sodium nosawoti kubhekele ukugcinwa koketshezi emzimbeni futhi kwandise ingcindezi. Endleleni, kunconywa ukuthi ukuyeka ukubhema, ukusebenzisa utshwala ngokulingene, ukuvivinya umzimba nokunciphisa isisindo, okufaka isandla ekudleni kwe-DASH. [6]

Ungakwenza kanjani kube okunempilo ngokwengeziwe?

Ukuze ulahlekelwe isisindo kanye nokuthuthukiswa kwezempilo Okujwayelekile kunconywa ukunciphisa ukusetshenziswa koshukela okwengezwe emikhiqizweni kanye nokudla okuhlungiwe nokucutshungulwa. Okuwusizo ikakhulukazi lokhu kuguqulwa kokudla kwabantu abane-metabolic syndrome, isifo sikashukela noma isifo sikashukela esikhona. Abesifazane ngemva kokunqamuka kokuya esikhathini, lokhu kudla kuzosiza ekwehliseni isisindo esengeziwe ngokuvamile kuwumsebenzi onzima phakathi neminyaka ephakathi. Ukudla okunjalo kuzonciphisa isidingo somzimba se-insulin futhi kunciphise ukuthambekela kokufakwa kwamafutha engxenyeni ephakathi yomzimba. Ukunciphisa ukhalo kuyinzuzo ebalulekile ekwehliseni izingozi zezempilo. [7]

Ukudla kwe-Vegetarian DASH

DASH Ukudla ngokwemvelo kunenketho yemifino. Ukunikela ngenyama kukhulisa ukusebenza kwayo kuphela.

Uqala kuphi?

  • Khetha ukudla okuphelele, okungokwemvelo, okungachazwanga, uma kungenzeka, kukhuliswe endaweni yakho.
  • Yidla okungenani isobho elilodwa lemifino ngaso sonke isikhathi sokudla.
  • Esidlweni ngasinye yidla imifino noma izithelo.
  • Gwema ukolweni ngoba uqukethe i-gluten. Faka okusanhlamvu okucwengileko okufana nesinkwa esimhlophe, ipasta emhlophe nelayisi elimhlophe ufake okusanhlamvu okuphelele, njengelayisi lasendle nelinsundu, i-oats.
  • Esikhundleni sezinongo eziqukethe usawoti, ushukela nama-flavour enhancers, sebenzisa izinongo zemvelo, eziphansi nge-sodium, ngokwesibonelo, amakhambi nezinongo. [8]

Izinzuzo zokudla kwe-DASH

  1. 1 ukunamathela kulokhu kudla kuhle futhi kulula ngoba akuvimbeli amaqembu okudla aphelele, kubiza ukwenqaba kuphela ukudla okunamafutha, okunoshukela nosawoti.
  2. 2 DASH yokudla kungalandelwa unomphela kube yokudla kanye yokuphila.
  3. 3 I-DASH efanelekayo-ukudla kuwo wonke amalungu omndeni, kungakhathalekile ubudala nezinkinga ngengcindezi, ukugcina impilo yomuntu ngamunye.
  4. 4 Landela DASH yokudla-umsoco kuyinto elula. INational Institute of heart, lung, kanye negazi linikeza izeluleko eziningi zokwehlisa ukungena kwe-sodium ngenkathi udla ngaphandle futhi ulungiselela ukudla okuphekwe ekhaya. Ngakho-ke futhi kuvunyelwe ukufaka esikhundleni sokudla kwamaprotheni ngamafutha angagculiswanga kuma-carbohydrate, cishe i-10% yokudla kwansuku zonke. Ngakho-ke, ngokusho kocwaningo, izinzuzo zenhliziyo zizohlala.
  5. 5 Kulula ukuthola izindlela zokupheka ekudleni kwe-DASH. INational Institute yenhliziyo, amaphaphu negazi inikeza i-database eku-inthanethi enokupheka. [9] Uhlu lezi zokupheka zishicilelwa, nezinye izinhlangano ezigunyaziwe, ngokwesibonelo, umtholampilo waseMayo. [10]
  6. 6 ukudla ezindaweni zokudlela nezindawo zokudlela ezinhle ngokuhambisana nokudla kwe-DASH kungenzeka. Izidlo zokudlela zivame ukuba namafutha futhi zibe nosawoti. Ngakho-ke, gwema uku-oda esitolo sokudlela esifakwe emanzini anosawoti, asemathinini noma abhemayo. Cela umpheki ukuthi apheke ngokukhetha okukhethiwe kwezinongo, usebenzisa izinongo zemvelo kuphela namakhambi. Esikhundleni sesobho, khetha izithelo noma imifino engcono. Ngokulinganisela, ungaphuza utshwala.
  7. 7 Ukudla ngokuya ngemigomo ye-DASH awukho umuzwa wendlala. Ukugcizelelwa akukhona ekuvinjelweni kosayizi wengxenye yokudla nokusetshenziswa kwamaprotheni anciphile, izithelo nemifino ecebile nge-fiber. Uma Ukudla kwakho kwansuku zonke kunama-khalori amancane kunokujwayelekile, Awusoze wabhekana nendlala yize ulahlekelwe isisindo.

Okubi Ukudla kwe-DASH

  • Ukunamathela ekudleni ngokuya ngemigomo ye-DASH kuthatha isikhathi esithile ukuhlela ukudla, ukuthengwa kwempahla, ukuqinisekiswa kolwazi mayelana nokuqukethwe kwe-sodium emaphaketheni womkhiqizo, ukukhetha ukudla okulungile, ukupheka ngaphezu kokudla okuvamile.
  • Umkhuba wokuthola ukunambitheka kokudla okunosawoti kunganikeza umuzwa wokungeneliseki ekudleni okunomkhawulo kasawoti. Gwema ukunganambitheki, ukunonga ukudla kwakho ngamakhambi nezinongo. Njengomlutha, ukunambitheka kuzozwakala kukhanya ngokwengeziwe.
  • Ukushintshwa kokudla okujwayelekile kufakwe okunempilo kakhulu kwenza ukudla kubize kakhulu.
  • Ukudla okuyisisekelo kwe-DASH kuhlose ukunciphisa umzimba. Ukwehla kwesisindo kungenzeka, kepha hhayi ngokushesha, ngokungafani nokudla okukhethekile. Ukwehlisa isisindo, kuyadingeka futhi ukuqapha ukudla kwekhalori nsuku zonke. [11]

Sebenzisa i-DASH-diet

Ngaphandle kokuthi ukudla kwe-DASH kudalelwe ngqo ukubhekana nomfutho wegazi ophakeme, kuthwala izinzuzo kwezinye izinhlelo zomzimba. Yinake, noma ngabe umfutho wegazi lakho ungaphakathi kwemikhawulo - inani le-systolic elisuka ku-90 kuye ku-120 mm Hg. ubuciko., Ne-diastolic kusuka ku-60 kuye ku-80 mm Hg. isihloko

  1. 1 Ihlisa umfutho wegazi

Ngokuya ngocwaningo, ukudla kwe-DASH kunciphise kakhulu umfutho wegazi we-systolic, futhi ukunciphisa ukudla kwekhalori kuqhubeka kuthuthukisa lo mphumela. [12] ngokuqhubekayo kunciphisa ukucindezelwa kokudla okuphansi kwe-sodium kanye nokudla kwe-DASH. [13]

  1. 2 Yehlisa ukukhuluphala ngokweqile

Ukukhuluphala ngokweqile kuyingozi engcupheni yomfutho wegazi ophezulu. Ngisho nokulahleka kuka-3-5 kg ​​kuthuthukisa izinombolo ku-tonometer. [14]DASH yokudla umsebenzi osebenza kangcono wokulahlekelwa isisindo esiningi nosayizi okhalweni kunokudla kwendabuko okuvimbela ama-calories. [15]

  1. 3 Yehlisa ubungozi besifo sikashukela

Ezinye izifundo zithi ukudla kwe-DASH kuthuthukisa ukuzwela kwe-insulin, okuthuthukisa ukunxeshezelwa kwesifo sikashukela sohlobo lwesibili. Njengoba elwa nezimpawu zesifo se-metabolic syndrome - umfutho wegazi ophakeme, ushukela ophakeme wegazi, ukukhuluphala ngokweqile.

  1. 4 Yehlisa ubungozi bemidlavuza ethile

Okusanhlamvu okuphelele, imifino namantongomane kanye nosawoti olinganiselwe, inyama kanye nemikhiqizo yobisi kunciphisa ingozi yezinye izinhlobo zomdlavuza [16], ikakhulukazi, umdlavuza obala ngokwebala [17] nomdlavuza webele [18].

  1. 5 Yehlisa ubungozi bezifo zenhliziyo

Umfutho wegazi ophakeme wenza kube nzima enhliziyweni. Inhlangano yezempilo yomhlaba (eyabona) ukuncishiswa kokudla usawoti enye yezinto ezibalulekile ekulweni nenkinga yenhliziyo yomhlaba [19]. Ukwehla kwe-cholesterol "embi" nokwandisa "okuhle" kuvikela ukwakheka kwamapuleti emithanjeni. Ngakho-ke ukudla kwe-DASH kunciphisa ubungozi bokushaywa unhlangothi nokuhlaselwa yinhliziyo.

Iseluleko ngokwakhiwa kwesabelo

Izithelo

IDASH yokudla ayinqandi ukukhetha izithelo. Kungaba ubhanana, amawolintshi, isithelo samagilebhisi, ama-tangerines, uphayinaphu, umango, amagilebhisi, ama-apula, amapentshisi, amakhabe, amabhilikosi, amajikijolo ahlukahlukene njll. Izithelo ezamukelekile ezamukelekile - amadethi, omisiwe, umlimi, amakhiwane, njll. Ngaphandle kokuthi kufanele ukhethe izithelo ezomisiwe ngaphandle kokufaka isiraphu kashukela noma ukubhonitha ngoshukela oluyimpuphu. Yidla ukudla okungu-4-5 kwezithelo ngosuku. Ukudla okukodwa isithelo esiphakathi, Izithelo ezintsha zeNdebe / ezibandisiwe, uhhafu wenkomishi yezithelo eziphekiwe noma ujusi wemvelo ngaphandle koshukela, ikomishi lesine lezithelo ezomisiwe.

imifino

Kuvumelekile futhi kunoma yimiphi imifino: i-broccoli nazo zonke izinhlobo zeklabishi, utamatisi namazambane, upelepele omnandi, isipinashi, ubhontshisi obuluhlaza nophizi oluhlaza. Njengezithelo, yidla izinsiza zemifino ezi-4-5 ngosuku. Ukuphakelwa kuyinkomishi eyodwa eqoshiwe yeNdebe noma enye imifino, uhhafu weNdebe yemifino ephekiwe noma ijusi yemifino engu-100%.

Izitshalo

Izinhlamvu eziwusizo kakhulu ilayisi elinsundu nelasendle, i-oats, i-buckwheat, i-amaranth, i-quinoa ne-Teff. Ziqukethe i-fiber ebalulekile futhi ayinayo i-gluten. Hlela izinhlinzeko eziyisithupha zokudla okusanhlamvu nsuku zonke, kubalwa okukodwa okusebenza njengengxenye yeNdebe yamabele okusetshenzisiwe.

Imidumba, imbewu namantongomane

Noma yimaphi amantongomane, imbewu, kanye nemifino, njengamalentili, uphizi, ubhontshisi we-mung, izinhlobo ezahlukahlukene zikabhontshisi, uphizi, ubhontshisi weNavy kuyinketho enhle yesitsha sangasese noma isidlo esilula. Umgomo uwukudla ukudla okungafika ku-4 ngeviki. Ingxenye yale mikhiqizo - isigamu se-Legumes ephekwe indebe, i-1/3 yenkomishi yamantongomane, imbewu yezipuni ezingu-2 noma amafutha avela kumantongomane noma imbewu.

Amafutha enempilo

Ukotapeya, ukhukhunathi, umnqumo, amantongomane noma ibhotela le-alimondi elingenalo ushukela ongeziwe lizozuzisa imithambo yegazi nenhliziyo. Ukuphakelwa kungu-1 ithisipuni kawoyela, nezinsizakalo ezifika ku-2-3 nsuku zonke.

Imikhiqizo yobisi enamafutha amancane

Ukudla kwe-DASH kuncoma ukuthi kudliwe imikhiqizo yobisi encishisiwe encishisiwe, ukukhetha abakhiqizi bezinto eziphilayo, ukutshala izilwane emadlelweni. Uma Unamathela enguqulweni ye-vegan yokudla kwe-DASH faka ekudleni kwemifino ubisi, njenge-almond noma ukhukhunathi iyogathi noshizi okungewona wobisi. Ingxenye kuleli cala ingilazi yobisi noma ubisi lwe-vegan, noma 1/3 indebe ye-cottage shizi / tofu, usuku luvumela ama-2-3 servings kulesi sigaba.

Ukudla kufanele kuncishiswe noma kuqedwe

DASH yokudla impela ehlukahlukene futhi kuhilela imikhawulo hhayi kangako.

Inyama

Ukudla okujwayelekile kwe-DASH kuncoma ukuthi ugweme inyama enamafutha ngenxa yamafutha agcwele nokuqukethwe okuphezulu kwe-sodium kuwo. Inyama yenkomo enamafutha, inyama yengulube nengulube kufanele isuswe. Khetha izingxenye zezinkukhu ezingenamafutha noma inhlanzi. Ukudla kwe-Vegetarian DASH, inyama ayifakwanga, lokho kuzokwenza ukuthi ukudla kuphumelele kakhulu.

Imikhiqizo yobisi enamafutha

Ushizi, ubisi olunamafutha kanye neyogathi kuyasuswa ekudleni futhi ngenxa yamafutha agcwele kuwo.

Ushukela namaswidi

Ukudla kwe-DASH akuqedi ngokuphelele amaswidi ngoshukela ocwengekile, kepha kunqunyelwe ukunikezwa okungu-5 kwamaswidi anamafutha aphansi ngesonto. Ukuphaka kubhekwa njengesipuni esingu-1 ushukela, ujamu noma i-jelly, i-1 Cup yelamula noma yisiphi isiphuzo esiqukethe ushukela. Vele, kungcono ukushiya ngokuphelele le ngxenye kashukela bese uyifaka ngezithelo ezintsha.

Sodium

Kunemikhawulo emibili yokudla i-sodium ngaphansi kwe-DASH-diet: 2300 mg no-1500 mg ngosuku. Qala ngezinga lokuqala, unciphisa usawoti kupuni 1 ithisipuni ngosuku. Ngemuva kokujwayela ama-buds wokunambitha, nciphisa inani le-sodium ngokuqhubekayo, uye ku-2/3 isipuni sikasawoti. Cabanga ngayo yonke i-sodium ekudleni, hhayi kuphela engezwe kasawoti wokudla.

Utshwala

Ukudla kwe-DASH akubeki ngaphandle ngokweqile utshwala, kepha kwelulekwa kuphela ukuthi kuhambisane nokulinganiselwa ekusebenziseni. Lokhu kusho ukuthi akukho ukukhonza okungaphezu kokukodwa ngosuku kwabesifazane futhi akukho ngaphezu kwezinsizakalo ezimbili zamadoda. Ingxenye eyodwa yalesi sigaba ibukeka njengo-400 ml. kabhiya, i-170 ml yewayini noma i-50 ml yemimoya. Khumbula ukuthi utshwala abusoze bathwale izinzuzo zezempilo, kanti ukubulahla ngokuphelele kukhuphula kakhulu amandla okuphulukisa kwanoma yikuphi ukudla. [20]

Ungakulawula kanjani okuqukethwe kwe-sodium ekudleni kwe-DASH

Ukuthola imiphumela ethenjiswe yi-DASH-diet, izinga lokudla nsuku zonke le-sodium akufanele leqe i-2,300 mg noma, uma kudingeka, i-1500 mg.

Indlela enkulu yokufeza lokhu ukukhetha ukudla okunempilo ngesikhathi sokuthenga, ukupheka ekhishini lakho, noma ukuvakashela izindawo zokudla.

Bhala amathiphu wokunciphisa i-sodium ekudleni ngokuningiliziwe esimweni ngasinye.

Ukuthenga imikhiqizo esitolo:

  • Amalebula wokufunda wemikhiqizo yokudla, ikakhulukazi imikhiqizo eseqedile ukuqeda kanye nezinongo ukuze ukhethe usawoti ophansi nesodium ngenye indlela.
  • Khetha imikhiqizo yenyama entsha - izinkukhu, inhlanzi, inyama enomzimba, esikhundleni se-bacon ekheniwe, i-ham, njll.
  • Nikeza izithelo nemifino emisha efriziwe esikhundleni semathinini.
  • Gwema ukudla ngokunezela okusobala okweqile kasawoti - ukhukhamba okhethiwe, imifino eqoshiwe, iminqumo, i-sauerkraut.
  • Gwema ukudla okusheshayo - ama-noodle, irayisi elinamakha, amazambane acubuziwe, iminithi, njll.

Ukupheka ukudla kwakho:

  • Ungafaki usawoti lapho upheka okusanhlamvu nezitsha eziseceleni zerayisi, i-pasta namabele.
  • Pripravljena ukudla okulungele amakhambi amasha noma omisiwe, izinongo, ijusi kalamula noma i-lime, izinongo ngaphandle kasawoti.
  • Ukudla okugcotshwe ku-brine, okusemathinini, hlambulula ngaphansi kwamanzi agobhozayo ukuze ususe usawoti omningi.
  • Nciphisa usawoti kuzo zonke izitsha zabo.

Ukudla ngaphandle:

  • Bacele ukuthi bapheke ngaphandle kokufaka usawoti kanye ne-monosodium glutamate.
  • Kungcono ukwenqaba ukuhleleka kwezitsha zase-Asia, zithandwa kakhulu esigabeni esandulele, izithuthukisi zokunambitheka.
  • Gwema izitsha eziqukethe ubhekeni, ukhukhamba, iminqumo, ushizi nezinye izinto ezinosawoti.
  • Gwema izitsha eziqukethe ukubhema, okufakwe emanzini anosawoti, okusemathinini, noma okuphekwe ngokungeza isosi yesoya noma izinto zomhluzi.
  • Esikhundleni sama-chips noma amafries, khetha izithelo noma imifino njengesitsha eseceleni.

Ukudla okungadingeki kokudla kwakusihlwa, ukudla okuhlanganisiwe kanye nesobho leLa carte. Ama-condiments aqukethe i-sodium "efihliwe" - isoso, isinaphi, isosi yesoya, ukugqokwa okuhlukahlukene kwesaladi kanye ne-barbecue sauce.

Uyacelwa ukuthi uqaphele ukuthi iningi le-sodium engena emzimbeni akulona usawoti ovela kosawoti. Yi-sodium evela ekudleni okucutshunguliwe, ukudla okulula okunosawoti, ushizi, amasemishi nama-burger, izitsha zenyama ne-pasta, isobho nenyama ebandayo, i-pizza ngisho nesinkwa.

Ukwehlisa isisindo ngokweqile, ngaphandle kwemikhawulo ku-sodium / usawoti, kufanele wehlise kancane kancane inani eliphelele lamakhalori asetshenzisiwe nsuku zonke.

Amathiphu ajwayelekile okwehlisa ikhalori elingenalo ulaka:

  • Yidla ukudla okuncane usuku lonke, ugweme izinkathi ezinde phakathi kokudla nezikhathi zokudla ngokweqile ngemuva kwekhefu.
  • Nciphisa ukuhanjiswa kwenyama, ukwandisa inani lemifino, izithelo, izitsha zikabhontshisi omisiwe noma okusanhlamvu okuphelele.
  • Buyisela uphudingi namaswidi wezithelo nemifino.
  • Buyisela ijusi yokuphuza noma iziphuzo ezinoshukela ezinamanzi ahlanzekile.

Ngaphezu kokunciphisa ukudla kwe-sodium, ukusebenza kokudla kwe-DASH kufinyelelwe ngokwandisa inani le-potassium ekudleni.

Iningi licebile ekudleni kwe-potassium njengamazambane (ejwayelekile futhi amnandi), iyogathi (kungakhathalekile amafutha), ujusi wewolintshi, ubhanana, amabhilikosi, umlimi, imidumba ehlukahlukene (ubhontshisi, udali, ubhontshisi, uphizi), ama-alimondi [21]

Ukudla okulinganiselwa emasontweni onke ukudla kwe-DASH

UMLONDO

  • Ukudla kwasekuseni - i-bagel ephelele kakolweni ene-2 ​​tbsp ibhotela lamantongomane-awukho usawoti. 1 iwolintshi. 1 inkomishi yobisi olunamafutha amancane, noma ikhofi enamanzi.
  • Isidlo sasemini - isaladi lamaqabunga esipinashi, ipheya elisha, izingcezu zeMandarin, ama-alimondi, okunongwe ngeviniga lewayini. Abaqhekezi abangu-12 abangenawo usawoti. 1 Inkomishi yobisi olunamafutha.
  • Dinner - kuhhavini cod ebhakwe ngamakhambi. Isitsha eseceleni selayisi elinsundu nemifino. Ubhontshisi obuluhlaza obusha, oshubile. 2 tsp amafutha omnqumo. I-dessert yamajikijolo amasha nge-mint eqoshiwe. Itiye leqhwa eliyikhambi.
  • Isnack - 1 Cup eyi-yogurt engenamafutha. Ama-vanilla wafers amane.

UMTSUKU WESUKU

  • Ukudla kwasekuseni - isaladi lezithelo elinamakhabe, ubhanana, ama-apula, amajikijolo nama-walnuts, agqoke nge-yogurt ye-vanilla enamafutha amancane. I-muffin yegatsha ene-1 tsp ibhotela ngaphandle kwamafutha we-TRANS. Itiye eliyikhambi.
  • Isidlo sasemini - ama-Shawarma ama-tortilla onke kakolweni, i-curry yenkukhu, i-Apple kanye nesanqante. Ubisi olunamanzi.
  • Isidlo sakusihlwa - ispaghetti esinemifino eshubile ngaphandle kasawoti nge-1 tsp yamafutha omnqumo. Isaladi yemifino nemifino, egqoke ukugqoka okunamafutha amancane. Iroli yokusanhlamvu ephelele. 1 umpe. Amanzi akhazimulayo angenawo ushukela.
  • Isnack - omisiwe. 30 gr. ama-croquette angenawo usawoti. Imbewu ye-sunflower.

ENVIRONMENT

  • Ukudla kwasekuseni - oatmeal ubisi olunamafutha aphansi noma amanzi ngaphandle kasawoti nge-1 tsp isinamoni kanye no-1 tsp kawoyela ngaphandle kwamafutha we-TRANS. Ubhanana o-1. 1 ubhontshisi wokusanhlamvu ophelele.
  • Isidlo sasemini - isaladi le-tuna elinama-plums, amagilebhisi, isilimo esidliwayo esinamagatsha anamanzi ne-parsley isaladi.
  • Isidlo sakusihlwa - inyama yenkomo eyosiwe nemifino enesitsha eseceleni selayisi lasendle. AmaPecans. Uphayinaphu. Ukuphuza ijusi le-cranberry-raspberry namanzi akhanyayo.
  • Umthamo - iyogathi ephansi enamafutha. 1 ipentshisi.

NGOSUKU

  • Ukudla kwasekuseni - iqanda eliphekwe nge-1 tbsp yamafutha omnqumo. I-Pudding yoghurt ephansi enezimbewu ze-Chia, amakhiwane noju. Itiye eliyikhambi.
  • Isemishi lesidlo sasemini lesinkwa sikakolweni esiphelele nesifuba senkukhu, ushizi, utamatisi, ulethisi, imayonnaise enamafutha aphansi. 1 i-Apple.
  • Isidlo sakusihlwa - ispaghetti esine-Parmesan egayiwe. Isaladi lesipinashi, izaqathe, amakhowe amasha, ummbila ofriziwe kanye namapentshisi asethinini ngeviniga.
  • Isinongo - ama-alimondi othosiwe angenasawoti noma amabhilikosi omisiwe.

NGOSIHLANU

  • Ukudla kwasekuseni - ubhontshisi wesinkwa esiphelele nebhotela lamantongomane elingenashukela. Ikhofi elingenashukela noma ubisi olunamafutha amancane. 2 UClementine.
  • Isidlo sasemini yiTurkey ebhakwe nge-tortilla kakolweni ephelele enepheya, amakhambi noshizi. Ama-plums nama-walnuts.
  • Idina - inkukhu ebhakwe neChile. Isitsha eseceleni samazambane. Ukwatapheya. I-yogurt enamafutha amancane.
  • Isiphuzo - ama-apula anesinamoni. Amajikijolo.

USUKU

  • Ukudla kwasekuseni - toasted isinkwa sikakolweni esiphelele namaqanda agayiwe emafutheni omnqumo Ibhanana. Ikhofi ngaphandle koshukela nokhilimu.
  • Isidlo sasemini - isitsha esiseceleni sobhontshisi omhlophe nge-avocado. Isaladi lezinqathe ezigayiwe, ukhukhamba omusha nemifino ngokugqoka isaladi.
  • Isidlo sakusihlwa - kuhhavini amazambane amnandi abhakwe nge-hummus.
  • Isinongo - iyogathi enamafutha aphansi namajikijolo.

ISONTO

  • Ukudla kwasekuseni - iphalishi lelayisi elinobisi olunamafutha amancane ne-1 tsp. uwoyela ongenawo u-traseiro. Ibhanana.
  • Isidlo sasemini - i-spaghetti enama-meatballs eTurkey anciphile. Uphizi oluhlaza.
  • Isidlo - amazambane acubuziwe nge-cod. Isaladi le-broccoli, elishubile. Ubisi olunamafutha amancane.
  • Isinongo - Ijusi leCranberry. Iwolintshi. [22]

Isifinyezo

Ukudla kwe-DASH kwasungulwa ngokukhethekile ukubhekana nomfutho wegazi ophakeme kanye nokukhululeka kwezifo, uphawu olungumfutho wegazi ophezulu. Isimiso esiyinhloko sokudla ukuvimbela usawoti futhi sigxile ekudleni okunothe nge-potassium, i-magnesium ne-calcium.

Ukudla kusekelwe ekwakhiweni kwezitsha ezinempilo nezinempilo ezisekelwe ezithelweni, imifino, imikhiqizo yobisi enamafutha aphansi, okusanhlamvu okugcwele kanye nemifino, enenani elilinganiselwe lemikhiqizo yenyama enomzimba nenhlanzi noma cha, kodwa futhi kunenzuzo kumafutha esimiso senhliziyo. Ukudla okunothe ngezitsha ezimnandi, ezinomsoco nezinempilo, ngaphandle kwemikhawulo enzima. Uma kunesidingo, yehlisa isisindo, ngaphezu kwalokho kufanele unake ukudla kwansuku zonke kwe-caloric.

Ukudla kwe-DASH kufanelekile cishe noma yiliphi ilungu lomndeni futhi kuphulukisa wonke umuntu.

Siqoqe iphuzu elibaluleke kakhulu mayelana nokudla kwe-DASH kulo mfanekiso, futhi sizojabula kakhulu uma ungabelana ngesithombe kumanethiwekhi omphakathi ngesixhumanisi ekhasini lethu:

Imithombo yolwazi
  1. Ikhaya leDASH Diet, elinokudla kwaseMedithera, umthombo
  2. INHLANGANO YESIZWE YENHLIZIYO, AMALUNGA NEGAZI, umthombo
  3. Imihlahlandlela Yezokudla YamaMelika, umthombo
  4. Umhlahlandlela we-2017 Wokucindezelwa Kwegazi Eliphezulu emthonjeni Wabadala
  5. Ukudla kwe-DASH nokucindezela kwegazi okuphezulu, umthombo
  6. Ikhaya leDASH Diet, elinokudla kwaseMedithera, umthombo
  7. Isixazululo se-DASH Diet Weight Loss: Amaviki ama-2 wokwehlisa amakhilogremu, i-Boost Metabolism, ne-Get Healthy, umthombo
  8. Ukudla kwe-DASH: Uhlelo Lokudla Kwama-Vegetarian lwe-Heart Health, umthombo
  9. Uhlelo Lokudla Lwe-DASH: Amathuluzi nezinsizakusebenza, umthombo
  10. DASH izindlela zokupheka zokudla
  11. Ukudla kwe-DASH, umthombo
  12. Umthelela Wezindlela Zokudla Zokumisa Umfutho Wegazi Ophakeme (DASH) Ukudla Okucindezela Igazi: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwemeta Kuzilingo Ezilawulwa Ngokungahleliwe, umthombo
  13. Imiphumela Ekucindezelweni Kwegazi KweSodium Yokudla Okuncishisiwe kanye Nezindlela Zokudla Okumisa Ukudla Okuphezulu (DASH) Ukudla, umthombo
  14. Ukuphatha isisindo ukulawula ingcindezi ephezulu yegazi, umthombo
  15. Umphumela Wezindlela Zokudla Zokumisa Umfutho Wegazi Ophezulu (DASH) Ukudla Okusindayo Nokwakhiwa Komzimba Kubantu Abadala, umthombo
  16. Indlela yokudla yokunqanda umfutho wegazi ophakeme (i-DASH): izingxenye zokudla zingahlobene nokwanda okuphansi kwezinhlobo ezahlukahlukene zomdlavuza: Ukubuyekezwa kwemibhalo ehlobene, umthombo
  17. Izindlela ZaseMedithera Nezokudla Zokuyeka Ukushisa Ngegazi (DASH) kanye nomdlavuza obala ngokwezibalo, umthombo
  18. Ukudla Okune-Carbohydrate Ephansi, Izindlela Zokudla Zokumisa Ukudla Okunomfutho Wegazi Ephezulu, kanye Nengozi Yomdlavuza Webele we-Postmenopausal, umthombo
  19. Amathiphu Enhliziyo Anempilo: Izindlela eziyi-17 eziya enhliziyweni ejabulayo, umthombo
  20. Ukudla kwe-DASH: Uhlelo Lokudla Kwama-Vegetarian lwe-Heart Health, umthombo
  21. Umthombo we-DASH Eating Plan
  22. Amamenyu wesampula wokudla kwe-DASH, umthombo
Ukuphrinta izinto

Kuvinjelwe ukusetshenziswa kwanoma yiziphi izinto ngaphandle kwemvume ebhaliwe.

Imithetho yezokuphepha

Abaphathi abanasibopho sokuzama ukusebenzisa noma isiphi iseluleko sodokotela noma ukudla, futhi akuqinisekisi ukuthi lolu lwazi luzokusiza futhi lungakulimazi wena uqobo. Hlakanipha futhi ngaso sonke isikhathi uthintane nodokotela ofanele.

shiya impendulo