Ukwehlisa isisindo Kuyini ukudla kwe-DASH futhi kungani kungakusiza wehlise isisindo?

Ukwehlisa isisindo Kuyini ukudla kwe-DASH futhi kungani kungakusiza wehlise isisindo?

Ukudla kwe-DASH, okwadalwa ekuqaleni ukunciphisa umfutho wegazi ophakeme, kungakusiza ulahlekelwe isisindo ngendlela enempilo

Laukudla DASH ihlose ukusiza ukulawula nomfutho wegazi ophezulu . Kepha iqiniso ukuthi esinye sezici zalokhu kudla ukuthi, ngokuba iphethini yokudla okunempilo, akuvumelekile ukwelapha umfutho wegazi ophakeme kuphela, kepha futhi kungasiza mncane, ikakhulukazi kulabo abanemikhuba emibi yokudla, ngoba ushintsho olufana nalolo oluphakanyiswa yi-DASH diet luzovumela ukunciphisa ukudla kwekhalori futhi uyivumelanise nezidingo zakho. «Noma nini lapho kwenziwa umkhawulo wekhalori, isisindo siyalahleka. Inselelo ukukwenza ngendlela elinganiselayo futhi esimeme esikhathini eside, futhi lezi zimo ezimbili zingahlangatshezwa nokudla kwe-DASH ”, kusho uDkt. María Ballesteros, umxhumanisi weqembu Lokondleka e-SEEN (Spanish Society of Endocrinology and Ukudla okunomsoco).

Ukuthi lokhu kudla kuzama ukwenzani, ngokusho kochwepheshe, ukuzama ukufeza ukwehla kwe-sodium ekudleni futhi, ngakolunye uhlangothi, ukwandisa okuqukethwe kwe-potassium, calcium ne-magnesium, okungamaminerali angathuthukisa umfutho wegazi ophezulu. Ngakho-ke, uDkt. Ballesteros uchaza ukuthi ukudla kwe-DASH kugcizelela ukudla okunothe nge-calcium, i-potassium, i-magnesium ne-fiber okuthi uma kuhlanganisiwe kusize ukwehlisa umfutho wegazi.

Futhi yini okufanele uyidle uma ulandela lokhu kudla? Kuchaza udokotela. Okokuqala, kubalulekile ukunciphisa ukusetshenziswa kwemikhiqizo egayiwe, kanye nokufaka izithelo nemifino kumenyu yethu. Futhi, kubalulekile ukuthi okusanhlamvu esikudlayo kuphelele, futhi sifake inani elincane lamantongomane ekudleni kwethu, kanye nenhlanzi nenyama enamafutha amancane.

Yini ongakudla uma ufuna ukwenza ukudla kwe-DASH

Ekhuluma ngezithelo, uDkt. Ballesteros uncoma ukuthatha okungenani izingcezu ezintathu zezithelo, egcwele kangcono, usuku, kanye nemikhiqizo yobisi emibili noma emithathu ye-skimmed. Ukwenza lokhu, singaba nesithelo esingaba amagremu angu-150 sedessert ngesikhathi sasemini nakusihlwa.

Ngokunjalo, kufanele silawule inani likasawoti ekuphekeni (ngaphansi kuka-3 g / ngosuku): ithisipuni letiye), nokunxephezela esingakwenza sebenzisa izinongo ezivamile zokupheka futhi unikeze ukunambitheka okwengeziwe ekudleni (upelepele, i-paprika, isafron, uviniga, ulamula, u-anyanisi, u-anyanisi…) namakhambi anamakha (iparsley, i-thyme, i-fennel, i-bay leaf, i-oregano…).

Uma usebenzisa inhlanzi ekheniwe kumasaladi noma ezinye izitsha, kufanele kusetshenziswe okungokwemvelo (0% kasawoti), kepha ngokulinganisela. Futhi, Gwema ukungeza ama-cubes noma ama-bouillon cubes yenyama noma inhlanzi ekudleni.

Zizosetshenziswa izindlela zokupheka ezingenamafutha: i-iron, ukosa, i-ovini, i-microwave, i-steam, i-papillote… futhi uvikele ukuthosa, ukudla okunesinkwa nokushaywayo.

Kungcono ukuphuza 1,5 noma 2 amalitha amanzi ngosuku (Izibuko eziyi-8 / usuku). Kulesi silinganiso babezobala ukumnika kanye nomhluzi. Ngakolunye uhlangothi, iziphuzo ezine-carbonated and stimulant ngeke ziphuzwe futhi

Mayelana nokusetshenziswa kwenyama, ukusetshenziswa kwezinhlanzi njalo, ukusetshenziswa kwezinyama ezingenamafutha (okungcono izinkukhu) nokusetshenziswa okulinganiselwe kwenyama ebomvu (1 noma amahlandla ama-2 ngeviki) kuyanconywa.

Ekugcineni, kunconywa ukuthi wengeze amagremu angama-30 esinkwa sikakolweni esiphelele ngaphandle kasawoti emini nasebusuku.

Ingabe yehlisa ngempela umfutho wegazi ophezulu?

UDkt. Ballesteros uveza ukuthi ukudla kwe-DASH bekungeke kunconywe ezigulini ezinomfutho wegazi ophezulu ezinenkinga yezinso, ngoba uma kwenzeka lezi ziguli kungadingeka ukwenza umngcele we-phosphorus, i-potassium ne-protein okuqukethwe, izingxenye ezithuthukisiwe DASH yokudla.

Ngakolunye uhlangothi, maqondana nobufakazi babo besayensi ekwehliseni umfutho wegazi ophakeme, okubuyekezwa kakhulu yilokho okubizwa nge- “DASH” (Apple et al. 1997) kanye ne- “DASH-sodium” (Vollmer et al, 2001) lapho yaqhathaniswa lokhu kudla nabanye futhi kwahlolwa nomphumela wayo ekucindezelweni kwegazi. Esifundweni se-'DASH-sodium ', amazinga e-sodium ancishisiwe futhi, okuholele emiphumeleni ebaluleke kakhulu.