Chakudya cha DASH: ndi chiyani, momwe mungachitire ndi menyu
Zamkati
- Momwe mungapangire
- Zakudya zololedwa
- Zakudya Zomwe Muyenera Kupewa
- Mukapeza zakudya menyu mwina
- Malangizo ochepetsera kumwa mchere
- Momwe mungapangire chakudya cha DASH kuti muchepetse kunenepa
Zakudya za DASH ndi njira yodyera yomwe cholinga chake chachikulu ndikuthandizira kuchepetsa kuthamanga kwa magazi. Komabe, idagwiritsidwanso ntchito kuchepetsa kunenepa ndikuthandizira kuwongolera matenda ashuga. Mawu akuti DASH amachokera ku ChingereziNjira Zakudya Zakuletsa Kuthamanga Kwambiri, yomwe imayimira Njira Zothana ndi Matenda Oopsa.
Zakudya izi zimalimbikitsa kudya masamba, zipatso ndi mbewu zonse. Pofuna kugwiritsidwanso ntchito kuti muchepetse kunenepa, chizolowezi cha zakudya chimatha kusamalidwa, komabe zochepera kuposa masiku onse zitha kulimbikitsidwa kuti muchepetse zopatsa thanzi.
Momwe mungapangire
Zakudya za DASH sizongoganizira zochepetsera mchere wokha, koma zimangoyang'ana pakukweza chakudya chomwe chimadyedwa tsiku lililonse, chomwe chimathandizanso kuthana ndi mavuto ena, monga kunenepa kwambiri, cholesterol yambiri ndi matenda ashuga. Kuphatikiza apo, palibe chifukwa chogulira zakudya zapadera.
Zakudya zololedwa
Zakudya zomwe zimayenera kudyedwa kwambiri ndizomwe zimakhala ndi mapuloteni, fiber, potaziyamu, magnesium, calcium ndi mafuta osakwanira, monga:
- Zipatso;
- Masamba ndi masamba;
- Mbewu zonse, monga oats, ufa wonse wa tirigu, mpunga wabulauni ndi quinoa;
- Mkaka ndi mkaka kusinkhasinkha;
- Mafuta abwino, monga mabokosi, mtedza, mtedza, mtedza ndi mafuta;
- Zakudya zowonda, makamaka nsomba, nkhuku ndi mabala a nyama yofiira.
Kuchuluka kwa mchere kuyenera kukhala 2,300 mg ya sodium patsiku, yomwe ndi yofanana ndi supuni ya tiyi. Kuchuluka kwa zakudya izi tsiku ndi tsiku kumadalira kuchuluka kwa zopatsa mphamvu za tsiku ndi tsiku zomwe thupi limafunikira, zomwe ziyenera kuwerengedwa ndi wopatsa thanzi, chifukwa zimatha kusiyanasiyana ndi zaka, jenda, zolimbitsa thupi komanso matenda opatsirana.
Kuphatikiza apo, ndikofunikanso kuchita masewera olimbitsa thupi pafupipafupi, chifukwa zimathandizira kuchepetsa kuthamanga kwa magazi ndikuwongolera kunenepa, kuthandiza kukonza thanzi.
Zakudya Zomwe Muyenera Kupewa
Zakudya zomwe ziyenera kupeŵedwa ku chakudya cha DASH ndi izi:
- Maswiti ndi zakudya zokhala ndi shuga, kuphatikiza zinthu zotukuka monga mabisiketi odzaza, zakumwa zoziziritsa kukhosi, chokoleti ndi mitanda yokonzeka kudya;
- Zakudya zokhala ndi ufa woyera, monga mabisiketi, pasitala ndi buledi woyera;
- Zakudya zokhala ndi mafuta ambiri, monga nyama zofiira zokhala ndi mafuta ambiri, soseji, soseji, nyama yankhumba;
- Zakumwa zoledzeretsa.
Kuphatikiza apo, kuchepetsa kumwa mchere komanso zakudya zokhala ndi sodium wochulukirapo, monga ma bouillon cubes, soseji, soseji, msuzi wa ufa ndi chakudya chazizira, kumawonjezera mphamvu ya chakudya cha DASH pochepetsa kuthamanga kwa magazi.
Mukapeza zakudya menyu mwina
Gome lotsatirali likuwonetsa chitsanzo cha masiku atatu a DASH menyu:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Galasi limodzi la mkaka wosakanizika ndi khofi wopanda shuga + buledi wokhetsedwa wokhala ndi minas frescal tchizi | Magawo awiri a papaya ndi chia ndi oats + dzira limodzi lokazinga ndi tchizi, phwetekere ndi oregano pang'ono | 2 oat zikondamoyo ndi nthochi ndi chiponde batala + 1 chikho cha strawberries |
| Zakudya zoziziritsa kukhosi m'mawa | 10 strawberries + 5 mtedza wa cashew (unsalted) | Nthochi 1 + supuni 1 ya batala | 1 yogurt wopanda + supuni 2 za oats |
| Chakudya chamadzulo | kansalu kansomba kokazinga limodzi ndi mpunga wabulauni ndi saladi kabichi ndi kaloti wothira supuni 1 ya maolivi ndi viniga + 1 apulo | Nkhuku yokazinga ndi tchizi grated limodzi ndi mbatata puree ndi saladi wa masamba wopaka mafuta a maolivi + 1 tangerine | pasitala yonse ndi msuzi wachilengedwe wa phwetekere + nthaka ya ng'ombe (mafuta ochepa) pamodzi ndi letesi ndi karoti saladi wothira supuni 1 ya maolivi ndi viniga + magawo awiri a chinanazi |
| Chakudya chamasana | 1 yogurt wamba + supuni 2 za granola | khofi wopanda shuga + chotupitsa ndi kirimu wa ricotta | 1 chikho cha avocado smoothie + 1 col ya chia tiyi |
Kuphatikiza apo, ndikofunikira kuti musapitirire 2,300 mg ya sodium. Ndalama zomwe zimaphatikizidwa pamndandanda zimatha kusiyanasiyana kutengera msinkhu, jenda, zolimbitsa thupi komanso matenda omwe amabwera chifukwa chake, ndikofunikira kufunsa katswiri wazakudya kuti athe kuwerengetsa ndikukonzekera dongosolo lazakudya mogwirizana ndi zosowazo.
Malangizo ochepetsera kumwa mchere
Malangizo ena ochepetsa kudya kwa sodium ndi mchere pazakudya ndi awa:
- Kusankha zakudya zatsopano komanso zachilengedwe, pankhani yogula zakudya zachisanu kapena zamzitini, ndibwino kusankha zomwe zili ndi sodium wocheperako kapena zomwe mulibe mchere wowonjezera;
- Werengani zambiri za zakudya zomwe zili mu chakudya ndikuyerekeza kuchuluka kwa sodium yomwe ilipo, posankha mankhwala omwe alibe sodium yochulukirapo kapena alibe mchere wowonjezera;
- Kuti mumve kukoma kwa chakudya, mutha kugwiritsa ntchito zitsamba zonunkhira, turmeric, sinamoni, mandimu ndi viniga;
- Pewani kumwa ketchup, mpiru, mayonesi, msuzi wa Worcestershire, msuzi wa soya ndi zokhwasula-khwasula.
Kuphatikiza apo, nyama zosakidwa, kusuta kapena kusungidwa ziyenera kupewedwa.
Momwe mungapangire chakudya cha DASH kuti muchepetse kunenepa
Zakudya za DASH zitha kugwiritsidwanso ntchito kuchepetsa thupi pochepetsa kuchuluka kwa chakudya chomwe chimadyedwa, kotero kuti zopatsa mphamvu za tsikulo ndizochepera zomwe zimafunikira kuti thupi likhale lolimba.
Kuphatikiza apo, njira zina monga kuchulukitsa masewera olimbitsa thupi, kumwa tiyi wamagetsi ndi kuchepetsa kumwa kwamahydrohydrate kumathandizanso kuti muchepetse thupi, ndipo atha kuphatikizidwa pazakudya za DASH kuti zithandizire pakuchepetsa.
Onani kanema pansipa kuti mupeze maupangiri ena ochepetsa kuthamanga kwa magazi:
Zolemba Zatsopano
Chialubino