Kumvetsetsa chakudya cha DASH

Zakudya za DASH ndizochepa mchere ndipo zimakhala ndi zipatso, masamba, mbewu zonse, mkaka wopanda mafuta ambiri, komanso mapuloteni owonda. DASH imayimira Njira Zakudya Zoyimitsira Matenda Oopsa. Zakudyazo zidapangidwa koyamba kuti zithandizire kuchepetsa kuthamanga kwa magazi. Ndi njira yathanzi yochepetsera thupi.

Chakudya cha DASH chimakuthandizani kudya zakudya zopatsa thanzi.

Izi sizongodya zamchere zokha. Chakudya cha DASH chimagogomezera zakudya zomwe zili ndi calcium, potaziyamu, ndi magnesium, komanso fiber, zomwe zikaphatikizidwa zimathandizira kutsitsa magazi.

Kuti muzitsatira chakudya cha DASH chochepetsera kunenepa, mumadya zambiri:

• Masamba ndi zipatso zosakhwima

Mumadya magawo ochepa a:

• Mkaka wopanda mafuta kapena mafuta ochepa
• Mbewu zonse
• Nyama yotsamira, nkhuku, nyemba, zakudya za soya, nyemba, ndi mazira ndi olowa m'malo mwa dzira
• Nsomba
• Mtedza ndi mbewu
• Mafuta a mtima wathanzi, monga maolivi ndi mafuta a canola kapena ma avocado

Muyenera kuchepetsa:

• Maswiti ndi zakumwa zotsekemera ndi shuga
• Zakudya zokhala ndi mafuta okhathamira monga mkaka wamafuta wathunthu, zakudya zamafuta, mafuta am'malo otentha, komanso zokhwasula-khwasula zambiri
• Kumwa mowa

Wothandizira zaumoyo wanu akhoza kukuthandizani kudziwa kuchuluka kwa zopatsa mphamvu zomwe muyenera kudya tsiku lililonse. Zosowa zanu za kalori zimakhudzidwa ndi msinkhu wanu, kugonana, kuchuluka kwa zochitika, matenda, komanso ngati mukuyesera kuti muchepetse kapena kuti muchepetse kunenepa. "Tsiku Limodzi Ndi DASH Kudya Mapulani" kumakuthandizani kuti muwone kuchuluka kwa chakudya chilichonse chomwe mungadye. Pali mapulani a 1,200; 1,400; 1,600; 1,800; 2,000; 2,600; ndi makilogalamu 3,100 patsiku. DASH imapereka magawo ang'onoang'ono komanso kusinthanitsa zakudya zopatsa thanzi kuti muchepetse kunenepa.

Mutha kutsatira dongosolo lakudya lomwe limaloleza mamiligalamu 2,300 (mg) kapena 1,500 mg yamchere (sodium) patsiku.

Mukamatsata dongosolo la DASH, muyenera kuchepetsa kuchuluka kwa zakudya zomwe mumadya:

• Zakudya ndi mchere wowonjezera (sodium) ndikuwonjezera mchere pazakudya
• Mowa
• Zakumwa zotsekemera ndi shuga
• Zakudya zokhala ndi mafuta ambiri, monga mkaka wathunthu wamafuta ndi zakudya zokazinga kwambiri
• Zakudya zokhwasula-khwasula, zomwe nthawi zambiri zimakhala ndi mafuta ambiri, mchere, komanso shuga

Musanawonjezere potaziyamu mu zakudya zanu kapena kugwiritsa ntchito mchere m'malo mwake (omwe nthawi zambiri amakhala ndi potaziyamu), fufuzani ndi omwe amakupatsirani. Anthu omwe ali ndi vuto la impso kapena omwe amamwa mankhwala ena ayenera kusamala ndi kuchuluka kwa potaziyamu yomwe amadya.

DASH imalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30 patsiku, masiku ambiri sabata. Chofunikira ndikuti azichita maola 2 ndi mphindi 30 pasabata pazomwe zikuchitika modekha. Chitani zolimbitsa thupi zomwe zimapangitsa mtima wanu kupopa. Pofuna kupewa kunenepa, muzichita masewera olimbitsa thupi kwa mphindi 60 patsiku.

Zakudya za DASH zaphunziridwa kwambiri ndipo zili ndi maubwino ambiri azaumoyo. Kutsata dongosolo la zakudya kungathandize:

• Kuchepetsa kuthamanga kwa magazi
• Kuchepetsa chiopsezo cha matenda a mtima, kulephera kwa mtima, ndi sitiroko
• Thandizani kupewa kapena kuwongolera mtundu wachiwiri wa matenda ashuga
• Kuchepetsa mafuta m'thupi
• Chepetsani mwayi wamiyala ya impso

National Heart, Blood, ndi Lung Institute idathandizira kupanga chakudya cha DASH. Zimalimbikitsidwanso ndi:

• Bungwe la American Heart Association
• Malangizo a 2015-2020 Zakudya kwa Achimereka
• Maupangiri aku US pankhani yothana ndi kuthamanga kwa magazi

Kutsatira izi kumakupatsirani zakudya zonse zofunika. Ndi bwino kwa akulu komanso ana. Ali ndi mafuta okhutira kwambiri komanso ali ndi michere yambiri, njira yodyera yomwe imalimbikitsa aliyense.

Ngati muli ndi thanzi labwino, ndibwino kuti mukalankhule ndi dokotala musanayambe izi kapena njira iliyonse yazakudya kuti muchepetse thupi.

Pa dongosolo la kudya kwa DASH mwina mukudya zipatso, ndiwo zamasamba, ndi mbewu zambiri. Zakudyazi zimakhala ndi michere yambiri ndipo kuwonjezera kudya kwanu kwa fiber mwachangu kumatha kuyambitsa vuto la GI. Onjezani pang'onopang'ono zomwe mumadya tsiku lililonse ndipo onetsetsani kuti mumamwa madzi ambiri.

Mwambiri, zakudyazo ndizosavuta kutsatira ndipo ziyenera kukusiyirani wokhutira. Mudzakhala mukugula zipatso ndi ndiwo zamasamba zambiri kuposa kale, zomwe zitha kukhala zodula kuposa zakonzedwa kale.

Zakudyazi ndizosavuta kutsatira ngati mulibe zamasamba, zamasamba, kapena zopanda thanzi.

Mutha kuyamba ndikupita ku tsamba la National Heart, Blood, ndi Lung Institute "Kodi DASH Eating Plan ndi Chiyani?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

Muthanso kugula mabuku onena za chakudya cha DASH chomwe chimaphatikizapo malangizo azakudya ndi maphikidwe.

Matenda oopsa - Chakudya cha DASH; Kuthamanga kwa magazi - Zakudya za DASH

Amaphunzira DM, Rakel D. Zakudya za DASH. Mu: Rakel D, mkonzi. Mankhwala Ophatikiza. Wolemba 4. Philadelphia, PA: Elsevier; 2018: chap 89.

Webusaiti ya National Heart, Lung, ndi Blood Institute. DASH dongosolo lakudya. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Idapezeka pa Ogasiti 10, 2020.

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.

• DASH Kudya Mapulani