Kodi mumasokonezeka pa dongosolo la chakudya cha DASH? Akatswiri operewera kwa kuchepa kwa thupi komanso akatswiri azachipatala nthawi zambiri amatchula DASH kudya pulogalamu ndikulangiza kuti akhale ndi thanzi labwino. Koma sizowonjezera nthawi zonse kupeza malangizo kutsata chakudya cha DASH. Pezani chifukwa chake dongosolo la DASH la zakudya ndilofala komanso momwe zingakuthandizireni kukwaniritsa zolinga zanu zowonongeka.
Kodi DASH Diet N'chiyani?
Chakudya cha DASH sichiri pulogalamu ya kulemera kwa malonda.
Ndipotu, kwenikweni si pulogalamu yolemetsa. Mawu akuti "DASH" amaimira Njira Zakudya Zoletsa Kuthamanga Kwambiri. Ndondomeko ya kudya idakonzedwa kuti athandize anthu kuyendetsa bwino magazi. Zakudya za DASH zimalimbikitsidwa ndi National Institutes of Health ndipo USDA ndi imodzi mwa njira zabwino kwambiri zodyera thanzi labwino.
Nthawi zambiri chakudya cha DASH chilimbikitsidwa kwa anthu omwe amafunika kuchepetsa kuyamwa kwawo. Izi zikhoza kuphatikizapo anthu omwe ali ndi kuthamanga kwa magazi . Zingaphatikizenso anthu omwe ali ndi matenda a shuga kapena matenda a impso, African American, kapena anthu omwe ali ndi zaka 51 kapena kuposa.
Kodi mutha kuchepetsa kulemera kwa DASH? Inde! Ndipotu, magulu angapo amatsata ndondomekoyi ya zakudya monga imodzi mwa kulemera kwa zakudya zochepa chifukwa zakudya zomwe mumadya pulogalamuyi zimakhala zochepa kwambiri. Ndipo chifukwa cholinga cha pulogalamuyi ndi kuchepetsa kuthamanga kwa magazi, mudzapeza kuti zakudya zambiri zomwe mumadya pa DASH zakudya zimagwiritsidwa ntchito pang'onopang'ono ndipo mulibe mchere wambiri.
Momwe Mungatsatire DASH Zakudya
Ngati mukufuna kugwiritsa ntchito DASH chakudya kuti muchepetse kulemera, mudzapeza zinthu zambiri zomwe zingakuthandizeni kudya chakudya choyenera, kukonza chakudya komanso kuchepa. Koma chifukwa ichi sichiri pulogalamu yowonongeka kwa malonda, simungapeze ndondomeko yothandizira pokhapokha kwa inu. M'malo mwake, muyenera kuchita zolemba zapanyumba kuti mugwire chakudya , pezani maphikidwe ndikuphunzira kudya zakudya zoperekedwa ndi DASH.
Komabe, uthenga wabwino ndikuti ntchito yowonjezera ndi yofunika. Chimodzi mwa zifukwa zomwe DASH chakudya chimayendera kwambiri ndi kuti pulogalamu ya kudya ndi yosavuta kutsatira. Izi zikutanthauza kuti ndizokhazikika kwa nthawi yaitali. Palibe zakudya "zololedwa" kapena "zakudya zoletsedwa". M'malo mwake mudzadya zipatso ndi ndiwo zamasamba, mafuta a mkaka wochepa, mbewu zonse, nsomba, nkhuku, nyemba, mbewu, ndi mtedza. Muzitha kuchepetsa kudya kwa nyama yofiira, zakumwa zotsekemera, komanso, zakudya zokhala ndi sodium kwambiri.
Ngati mukufuna kuyamba kuchepetsa kulemera kwa DASH dongosolo la zakudya, izi ndizothandiza kwambiri kuti muyambe:
- DASH Diet Kuti Muchepetse Kupanikizika kwa Magazi Anu
- DASH Diet: Zochita ndi Zochita
- DASH Yowudya Zakudya Zakudya
- Mmene Mungatsatire DASH Food Plan
Zotsatira:
Fufuzani DASH Kudya Mapulani. National Heart Lung ndi Magazi Institute. Zapezeka: August 20, 2015. https://www.nhlbi.nih.gov/health/health-topics/topics/dash