Mukapeza zakudya kuchepetsa kuthamanga kwa magazi

DASH imayimira Njira Zakudya Zoyimitsira Matenda Oopsa. Chakudya cha DASH chingathandize kuchepetsa kuthamanga kwa magazi ndi cholesterol ndi mafuta ena m'magazi anu. Ikhoza kukuthandizani kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko ndikuthandizani kuti muchepetse kunenepa. Zakudyazi ndizochepa mu sodium (mchere) komanso zili ndi michere yambiri.

Zakudya za DASH zimachepetsa kuthamanga kwa magazi pochepetsa kuchuluka kwa sodium muzakudya zanu mpaka 2300 milligrams (mg) patsiku. Kutsitsa sodium mpaka 1500 mg patsiku kumachepetsa kuthamanga kwa magazi kwambiri. Mulinso zakudya zosiyanasiyana zokhala ndi michere yomwe imathandiza anthu ena kutsitsa kuthamanga kwa magazi, monga potaziyamu, calcium, ndi magnesium.

Pa chakudya cha DASH, mudzatero:

• Pezani masamba ambiri, zipatso, ndi mkaka wopanda mafuta kapena mafuta ochepa
• Phatikizani mbewu zonse, nyemba, mbewu, mtedza, ndi mafuta a masamba
• Idyani nyama zowonda, nkhuku, ndi nsomba
• Chepetsani mchere, nyama yofiira, maswiti, ndi zakumwa zotsekemera
• Chepetsani zakumwa zoledzeretsa

Muyeneranso kukhala ndi masewera olimbitsa thupi osachepera mphindi 30 masiku ambiri sabata. Zitsanzo zake ndi kuyenda mwachangu kapena kukwera njinga. Konzekerani kupeza zolimbitsa thupi osachepera maola 2 ndi mphindi 30 pasabata.

Mutha kutsatira zakudya za DASH ngati mukufuna kupewa kuthamanga kwa magazi. Ikhozanso kukuthandizani kuti muchepetse kunenepa kwambiri. Anthu ambiri atha kupindula akachepetsa kudya kwa sodium mpaka mamiligalamu 2300 patsiku.

Wothandizira zaumoyo wanu angakuuzeni kuti muchepetse 1500 mg tsiku ngati:

• Ali ndi kuthamanga kwambiri kwa magazi
• Khalani ndi matenda ashuga kapena matenda a impso
• Ndi African American
• Ali ndi zaka 51 kapena kupitilira apo

Mukalandira mankhwala kuti muchepetse kuthamanga kwa magazi, osasiya kumwa mankhwala anu mukamadya DASH. Onetsetsani kuti mumauza omwe akukuthandizani kuti mukutsatira chakudya cha DASH.

Pa chakudya cha DASH, mutha kudya zakudya zamagulu onse azakudya. Koma muphatikizanso zakudya zambiri zomwe sizikhala ndi mchere wambiri, cholesterol, ndi mafuta okhuta. Mulinso zakudya zomwe zili ndi potaziyamu wambiri, calcium, magnesium, ndi fiber.

Nayi mndandanda wamagulu azakudya komanso kuchuluka kwa magawo omwe muyenera kukhala nawo patsiku. Pa chakudya chomwe chimakhala ndi zopatsa mphamvu 2000 patsiku, muyenera kudya:

• Zamasamba (magawo 4 mpaka 5 patsiku)
• Zipatso (magawo 4 mpaka 5 patsiku)
• Zakudya za mkaka zopanda mafuta kapena zopanda mafuta, monga mkaka ndi yogurt (magawo awiri kapena atatu patsiku)
• Mbewu (magawo 6 mpaka 8 patsiku, ndipo 3 ayenera kukhala mbewu zonse)
• Nsomba, nyama zowonda, ndi nkhuku (magawo awiri kapena osachepera patsiku)
• Nyemba, mbewu, ndi mtedza (magawo 4 mpaka 5 pa sabata)
• Mafuta ndi mafuta (magawo awiri kapena atatu patsiku)
• Maswiti kapena shuga wowonjezera, monga odzola, maswiti olimba, madzi a mapulo, sorbet, ndi shuga (zosakwana 5 servings sabata)

Chiwerengero cha magawo omwe mumakhala nawo tsiku lililonse chimadalira kuchuluka kwama calories omwe mukufuna.

• Ngati mukuyesera kuti muchepetse kunenepa, mungafunike ma servings ochepa kuposa omwe adalembedwa.
• Ngati simukugwira ntchito kwambiri, yesetsani kuchuluka kwa ma servings omwe atchulidwa.
• Ngati mukuchita bwino, khalani ndi kuchuluka kwa ma servings.
• Ngati ndinu wokangalika, mungafunike ma servings ambiri kuposa omwe adalembedwa.

Wopereka wanu atha kukuthandizani kuti mupeze kuchuluka kwama servings patsiku kwa inu.

Kuti mudziwe kuchuluka kwa chakudya, muyenera kudziwa kukula kwake. M'munsimu muli zitsanzo zoperekera pagulu lililonse la chakudya.

Zamasamba:

• 1 chikho (70 magalamu) masamba obiriwira obiriwira
• ½ chikho (90 magalamu) masamba osaphika kapena ophika

Zipatso:

• Chipatso chimodzi chamkati (ma ola 6 kapena 168 magalamu)
• ½ chikho (70 magalamu) zipatso zatsopano, zachisanu, kapena zamzitini
• ¼ chikho (25 magalamu) zipatso zouma

Mkaka wopanda mafuta kapena mafuta ochepa:

• 1 chikho (240 milliliters) mkaka kapena yogurt
• 1 ounce (oz) kapena 50 magalamu (g) ​​tchizi

Njere (Limbikitsani kupanga zosankha zanu zonse monga njere. Zogulitsa zonse zimakhala ndi michere yambiri komanso zomanga thupi kuposa zopangidwa "zoyengedwa".):

• Gawo limodzi la mkate
• ½ chikho (80 magalamu) mpunga wophika, pasitala, kapena phala

Zakudya zosamira, nkhuku, ndi nsomba:

• 3 oz (85 g) wa nsomba yophika, nyama yowonda, kapena nkhuku

Mtedza, mbewu, ndi nyemba:

• ½ chikho (90 magalamu) nyemba zophika (nyemba zouma, nandolo)
• 1/3 chikho (45 magalamu) mtedza
• Supuni 1 (10 magalamu) mbewu

Mafuta ndi mafuta:

• Supuni 1 (5 milliliters) mafuta a masamba
• Supuni 2 (30 magalamu) kuvala saladi wamafuta ochepa
• Supuni 1 (5 magalamu) margarine wofewa

Maswiti ndi shuga wowonjezera:

• Supuni 1 (15 magalamu) shuga
• Supuni 1 (15 magalamu) odzola kapena kupanikizana
• ½ chikho (70 magalamu) sorbet, gelatin mchere

Ndikosavuta kutsatira chakudya cha DASH. Izi zitha kutanthauza kusintha momwe mumadyera pakadali pano. Kuyamba:

• MUSAYESE kusintha zonse nthawi imodzi. Ndibwino kuti musinthe zizolowezi zanu pakudya pang'onopang'ono.
• Kuti muwonjezere masamba pazakudya zanu, yesetsani kukhala ndi saladi nkhomaliro. Kapena, onjezerani nkhaka, letesi, kaloti, kapena tomato mu masangweji anu.
• Pazikhala pali chilichonse chobiriwira m'mbale yanu. Ndi bwino kugwiritsa ntchito masamba achisanu m'malo mwatsopano. Onetsetsani kuti phukusili mulibe mchere wowonjezera kapena mafuta.
• Onjezerani zipatso zodulidwa ku phala lanu kapena oatmeal pachakudya cham'mawa.
• Pazakudya zamchere, sankhani zipatso kapena yogurt yozizira kwambiri yamafuta m'malo mwa maswiti okhala ndi kalori yambiri, monga makeke kapena ma pie.
• Sankhani zakudya zokhwasula-khwasula, monga mikate yopanda mchere kapena ma popcorn, ndiwo zamasamba zosaphika, kapena yogurt. Zipatso zouma, nyemba, ndi mtedza zimapangitsanso zisankho zabwino. Ingosungani magawo awa ochepa chifukwa chakudyachi chili ndi ma calories ambiri.
• Ganizirani za nyama ngati gawo la chakudya chanu, m'malo mochita kudya. Chepetsani nyama yanu yopanda mafuta mpaka ma ola 6 (170 magalamu) patsiku. Mutha kukhala ndi magawo atatu (85 magalamu) masana masana.
• Yesani kuphika opanda nyama kawiri pa sabata. M'malo mwake, idyani nyemba, mtedza, tofu, kapena mazira a protein yanu.

Kuchepetsa mchere mumchere wanu:

• Chotsani chopukusira mchere patebulo.
• Onetsani zakudya zanu ndi zitsamba ndi zonunkhira m'malo mwa mchere. Ndimu, mandimu, ndi viniga nawonso amawonjezera kukoma.
• Pewani zakudya zamzitini ndi mazira ozizira. Nthawi zambiri amakhala ndi mchere wambiri. Mukamapanga zinthu kuyambira pachiyambi mumakhala ndi chiwongolero chochuluka pamchere wambiri.
• Onetsetsani zolemba zonse za chakudya kuti mukhale ndi sodium. Mutha kudabwitsidwa momwe mumapeza, komanso komwe mumapeza. Chakudya chamadzulo, msuzi, masaladi, ndi zakudya zokonzedwa nthawi zambiri zimakhala ndi sodium yambiri.
• Sankhani zakudya zomwe zili ndi zosakwana 5% pamtengo wa tsiku ndi tsiku wa sodium.
• Fufuzani zakudya zamtundu wa sodium zochepa pomwe mungazipeze.
• Chepetsani zakudya ndi zonunkhira zomwe zimakhala ndi mchere wambiri, monga zipatso, maolivi, nyama zochiritsidwa, ketchup, msuzi wa soya, mpiru, ndi msuzi wa barbeque.
• Mukamadya, funsani kuti chakudya chanu chisapangidwe ndi mchere wowonjezera kapena MSG.

Pali mabuku ambiri okhudzana ndi DASH zakudya zomwe zingakuthandizeni kuti muyambe. Mabukuwa amathanso kupereka mapulani azakudya ndi malingaliro azakudya.

Eckel RH, Jakicic JM, Ard JD, ndi al. Chitsogozo cha AHA / ACC cha 2013 pa kasamalidwe ka moyo kuti achepetse chiopsezo cha mtima: lipoti la American College of Cardiology / American Heart Association Task Force on Practice Guidelines. J Ndine Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 www.ncbi.nlm.nih.gov/pubmed/24239922. (Adasankhidwa)

Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 213.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Webusaiti ya National Heart, Lung, and Blood Institute (NIH). Kufotokozera kwa DASH kudya dongosolo. www.nhlbi.nih.gov/health/health-topics/topics/dash. Idasinthidwa pa Meyi 1, 2018. Idapezeka pa Januware 23, 2019.

Victor RG, Libby P. Matenda oopsa: kasamalidwe. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 47.

Whelton PK, Carey RM, Aronow WS, ndi al. Malangizo a 2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA oletsa kupewa, kuzindikira, kuwunika, ndikuwongolera kuthamanga kwa magazi mwa achikulire. J Ndine Coll Cardiol. 2018; 71 (19). E127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535. (Adasankhidwa)

• DASH Kudya Mapulani
• Momwe Mungapewere Kuthamanga Kwambiri kwa Magazi