Okuqukethwe
Kungani ukudla kwe-DASH kungaba ngenye yezinto ezifanele kakhulu zokwehlisa isisindo ngemuva kokuboshwa
Nutrition
I-DASH Diet iyiphethini yokudla etuswayo ezigulini ezinomfutho wegazi ophakeme, kodwa iziqondiso zayo zivumela ukwehla kwesisindo, ikakhulukazi kulabo ababe nemikhuba emibi yokudla.
Kulula ukulandela, okunomsoco, okuphephile, okusebenzayo ukulahlekelwa isisindo futhi kuhle ezimeni ze sikashukela kanye nezinkinga isifo senhliziyo. Lezi yizindlela ezibhekwa njengenani elisezingeni lokudla okungcono kakhulu okushicilelwe unyaka ngamunye ngumagazini waseMelika "US News & World". Eminyakeni yamuva i- ukudla DASH ihole lesi simo kusukela ngo-2013 kuya ku-2018, nakuba eminyakeni emibili edlule, i-2019 kanye ne-2020, i-DASH yehliswa esikhundleni sokudla kwaseMedithera.
Esinye sezihluthulelo ezenza ochwepheshe bafanelekele ukudla kwe-DASH njengendlela enempilo nephumelelayo ukuthi ngaphezu kokunciphisa nomfutho wegazi ophezulu, amaphethini abo okudla afaka isandla ku- ukunciphisa isisindo. Ukudalwa kwayo kuqale ngeminyaka yama-90s, lapho i-US National Institute of Health iklama ukudla ukuze kulawule umfutho wegazi ophakeme ngokudla. Isiqubulo sayo, iDASH, sisho ukuthi “Izindlela Zokudla Ezimisa Umfutho Wegazi Ophakeme”.
Kodwa ihlanganisani ngempela le fomula? Njengoba kuchazwe uDkt. María Ballesteros, ovela eqenjini leNutrition ye-SEEN (i-Spanish Society of Endocrinology and Nutrition), iphethini yokudla ye DASH yokudla kusekelwe ekwehliseni i-sodium ekudleni ngaphansi kwamagremu angu-2,3 ngosuku (okulingana namagremu angu-5,8 kasawoti) ekudleni 'okujwayelekile' kwe-DASH kanye namagremu angu-1,5 ngosuku (okulingana namagremu angu-3,8 kasawoti) okuhlukile kokudla kwe-DASH "I-sodium ephansi". Ngesikhathi esifanayo, Ukudla kwe-DASH kwandisa okuqukethwe kwe-potassium, i-calcium ne-magnesium, okungamaminerali angasiza ekuthuthukiseni umfutho wegazi ophezulu. Ngakho-ke, ukudla kwe-DASH kugcizelela ukudla okucebile nge-calcium, i-potassium, i-magnesium ne-fiber okuthi, uma kuhlangene, kusiza ukwehlisa umfutho wegazi.
Kungani ikusiza ukuthi ulahlekelwe isisindo
Ukuba, ngaphezu kwalokho, iphethini yokudla enempilo, akusizi nje kuphela ukulawula umfutho wegazi ophakemeKungakusiza ukuthi wehlise isisindo, ikakhulukazi kulabo asebenemikhuba emibi yokudla iminyaka. Ushintsho olulethwa ukudla kwe-DASH lwenza laba bantu banciphise inani labo lokudla kwekhalori futhi okungukuthi, ekugcineni, yini ebasiza ukuba behlise isisindo, njengoba uDkt. Ballesteros ebonisa: ukuncipha emsimbeni noma nini lapho ukuvinjelwa kwe-caloric kusendaweni. Kodwa inselele yokuthi ibe nempilo iwukuba ukwenze ngendlela elinganiselayo nesimeme esikhathini eside, futhi lezi zinkinga ezimbili zingahlangatshezwana nazo uma kulandelwa ukudla kwe-DASH ”, usho kanje.
Yize ihloselwe iziguli ezinomfutho wegazi ophezulu, uDkt. sikashukela noma i-dyslipemia.
Yikuphi ukudla okudliwayo ekudleni kwe-DASH
Ezinye zezincomo zokudla ezifakwe ekudleni kwe-DASH ukufeza izinjongo eziphakamisayo yilezi:
- Nciphisa (noma susa) imikhiqizo ecutshungulwe kakhulu futhi ephekwe ngaphambilini.
- Beka kuqala ukusetshenziswa kwe imifino, imifino y izithelo. Iluleka ukudla okungenani izithelo ezintathu ngosuku (faka izingcezu).
– Lawula futhi ukunciphisa usawoti ukupheka ukuze bangadluli amagremu amathathu ngosuku (ithisipuni elilodwa lezinga letiye). Ukunambitha ukudla ungasebenzisa izinongo ezifana nezinongo, amakhambi anamakha, uviniga, ulamula, u-garlic noma u-anyanisi. Inyama noma inhlanzi i-bouillon cubes noma amaphilisi akufanele isetshenziswe ekudleni.
- Sebenzisa kusuka ku-2 kuye ku-3 Dairy usuku okufanele lube skirmed.
- Khetha okusanhlamvu okuhlanganisiwe futhi uma isinkwa sidliwe, kumelwe sibe amabele angenasawoti.
- Faka inani elincane nati.
- Sebenzisa inyama enciphile, okungcono izinkukhu kanye nokusetshenziswa kwenyama ebomvu kuzokhawulelwa kanye noma kabili ngesonto.
- Thatha inhlanzi (kusha noma kuqandisiwe) njalo. Uma izinhlanzi ezisemathinini zisetshenziselwa amasaladi noma ezinye izitsha, okungokwemvelo (usawoti we-0%) kuzosetshenziswa.
- Gwema ukuphuza iziphuzo ezine-carbonated nezivuselelayo.
Ukwengeza, amasu okupheka okufanele asetshenziswe yilawo ahlinzeka ngamafutha amancane, okungukuthi, athosiwe, athosiwe, athosiwe, abhakwa, afakwe ku-microwave noma e-papillote. Ngeke bapheke okuthosiwe, okugayiwe noma okuphekiwe.
La hydration Kubalulekile futhi ekudleni kwe-DASH, ngakho-ke kungakuhle ukuthi uphuze amalitha amanzi ayi-1,5 kuye kwayi-2 ngosuku (kufakwa imithambo kanye nomhluzi).