Dash Diet Yimalangizidwa Kuti Mukhale Wolemera Ndiponso Kuthamanga Kwambiri kwa Magazi
Kodi mukuyesera kuchepetsa kuthamanga kwa magazi ndi kuchepa thupi? Simuli nokha. Kuthamanga kwa magazi kumakhudza anthu opitirira 65 miliyoni ku United States. Izi ndi za mmodzi mwa akulu atatu onse. Ndipo matendawa, omwe amadziwikanso kuti matenda oopsa, akhoza kukhala ndi mavuto aakulu.
Ngati mukulemera kwambiri, ndiye kuti dokotala wanu adakuuzani kuti mutaya thupi kuti muchepetse kuthamanga kwa magazi .
Koma pali zakudya zambiri zoti musankhe. Pali njira imodzi yodyera, komabe akatswiri amalimbikitsa ambiri kuti akuthandizeni kuchepetsa kuthamanga kwa magazi ndi kulemera.
DASH Chakudya Chothandizira Kutaya Kunenepa ndi Kuponderezedwa kwa Magazi Ochepa
Akatswiri azachipatala nthawi zambiri amalimbikitsa chakudya cha DASH kuti achepetse kuthamanga kwa magazi. Zakudyazi zingakuthandizenso kuchepetsa thupi lanu ndikukhala ndi thanzi labwino.
DASH imayimira njira zowonjezera kuti asiye kuthamanga kwa magazi. Chakudya cha DASH chinakhazikitsidwa pogwiritsa ntchito kafufuzidwe komwe kanayesa momwe zakudya zosiyana ndi zakudya zosiyanasiyana zimakhudzira magazi. Kafukufuku wa DASH adaonanso momwe kudya kwa sodium kungakhudzire kuthamanga kwa magazi.
Kafukufuku uja wasonyeza kuti chakudya chochepa cha mafuta , cholemera zipatso, ndiwo zamasamba, zowonda kwambiri mkaka ndi mkaka wotsika mafuta zingathandize kuchepetsa kuthamanga kwa magazi. Ofufuza apeza kuti ngati mudya sodium yocheperako ndikudzaza zakudya zanu ndi zakudya zapamwamba kwambiri komanso zakudya zina ndi potassium , mumakhala wolemera kwambiri komanso kuchepa kwa magazi.
Mmene Mungayambitsire DASH Zakudya: 3 Njira Zothandizira
Ngati mwakonzeka kuchepetsa kuthamanga kwanu kwa magazi ndi kuchepetsa kulemera ndiye nthawi yoti muyambe kudya DASH. Ngati muli ngati dieters ambiri, komabe mungasokonezedwe ndi DASH zonse zopatsa zakudya ndi malangizo. Choncho ndizothandiza kuti pulogalamuyi ikhale pansi mpaka zitatu.
- Pewani kudya kwa sodium yanu
- Idyani zakudya za DASH
- Tsatirani malangizo a DASH okondweretsa
Inde, mungayesetse kukwaniritsa dongosolo lonse la DASH nthawi yomweyo, koma ngati mutaya nkhawa, mumatha kusiya. Mmalo mwake, yesetsani kuyang'ana sitepe imodzi panthawi kuti muyambe kudya zakudya za moyo wanu wonse.
Khwerero 1: Pezani Mchere Wofuna Kuteteza Kuthamanga kwa Madzi
Ngati mwakonzeka kuyamba chakudya cha DASH kuti muchepetse kuthamanga kwa magazi, funsani dokotala wanu kuti asonkhanitse mfundo zofunika. Dieters amene ayambitsa DASH kudya zakudya ayenera kusankha sodium kudya 2300 mg tsiku kapena 1500 mg pa tsiku. Dokotala wanu akhoza kukhala ndi malingaliro pa mlingo womwe uli wabwino kwa inu.
Kwa dieters amene akufuna kuchepetsa kuthamanga kwa magazi , mlingo wa m'munsi wa sodium umalimbikitsidwa. Komabe, pulogalamu ya DASH ikukulimbikitsani kuti mupange kusintha pang'onopang'ono. Tsono ngati simukuyang'anitsitsa mchere wanu, dokotala wanu angakulimbikitseni kuti muyambe kumtunda wapamwamba.
Mukadziwa kuti sodium idyani, yambani kuchepetsa kuchuluka kwa sodium mu zakudya zanu. Mungathe kuchita izi m'njira ziwiri:
- Gwiritsani ntchito mchere wochuluka. Mchere wamchere ndi kuphatikiza sodium ndi kloride. Mukamaonjezera mchere pa chakudya chanu, mumapanga sodium yomwe mumadya. Idyani mchere pang'ono kuti muchepetse kudya kwa sodium ndikugwiritsanso ntchito ku DASH chakudya.
- Werengani malemba a chakudya. Zakudya zokazinga zimakhala ndi sodium yambiri. Werengani ndondomeko yowonjezera zakudya pa chakudya chilichonse chimene mumadya ndipo yesetsani kusankha zakudya zopanda sodium. Mudzawona magalamu a sodium otchulidwa pafupi ndi pansi pa chizindikirocho.
Mukakhala omasuka kuyang'anitsitsa kudya kwa sodium, yambani kudya zakudya za DASH kuti muchepe thupi ndi kuchepetsa kuthamanga kwa magazi.
Gawo 2: DASH Chakudya Chakudya Chochepetsa Kuthamanga kwa Magazi ndi Kutaya Kunenepa
Mukatha kuchepetsa sodium mu zakudya zanu, kenaka mudzaze mbale yanu ndi zakudya za DASH. Zakudya za DASH zowonongeka mwachibadwa mu sodium. Zakudya zathanzizi zimakhalanso ndi mafuta odzaza ndi mafuta.
Kuti muchepetse kuthamanga kwanu kwa magazi ndi kuchepa thupi pa DASH chakudya, muyenera kudya:
- Mbewu (6-8 mavitamini pa tsiku) Zipatso zonse zathanzi zimakuthandizani kuti muzimva bwino kuti mudye pang'ono ndi kulemera. Zakudya zonse zambewu zimaphatikizapo oatmeal, tirigu wambewu zonse kapena pasitala kapena mpunga wofiira.
- Zamasamba : (mavitamini 4-5 patsiku) Mavitamini mwachibadwa amakhala otsika kwambiri ndipo amapatsa thupi lanu mavitamini ndi minerals ofunikira. Mitengo yambiri yatsopano imakhala ndi fiber.
- Zipatso : (4-5 mavitamini pa tsiku) Chipatso chatsopano ndi njira yabwino yokhutira dzino lanu losasangalatsa popanda kuwonjezera makilogalamu ambiri ku chakudya chanu cha tsiku ndi tsiku. Onjezerani zipatso zopatsa thanzi kumbewu yanu yonse yambewu kapena kunyamula apulo kapena nthochi ndi inu kuti mudye monga chotupitsa.
- Mkaka wa mafuta ochepa ( magawo 2-3 tsiku ndi tsiku) Sankhani zakudya zamkaka zonenepa kapena zonenepa pamene muli pa DASH chakudya. Chikho cha mkaka wosakaniza ndi mkaka umodzi wosakaniza mkaka.
- Nyama yofiira, nsomba kapena nkhuku ( 6 malonda kapena osachepa patsiku) Mapuloteni ndi mbali yofunikira ya DASH kudya mapulani. Zakudya zowirira ngati nkhuku zimapereka mlingo wathanzi wamapuloteni. Koma kumbukirani kuti nyama imodzi kapena nkhuku zimangokhala ma ounces atatu okha. DASH dieters angathenso kutenga mapuloteni kuchokera kwa mazira, nsomba kapena nyama yowonda .
- Mtedza, nyemba, mbeu (4-5 kutumikira pa sabata) Mtedza, monga amondi kapena walnuts, amatha kupangira chakudya chokwanira. Koma zakudya zina zowonongeka ndi mbewu zimakhala zamchere kwambiri. Choncho sankhani zakudya zokhazokha mwanzeru ndipo muzidya nthawi imodzi yokha.
- Mafuta ndi mafuta ( mavitamini 2-3 patsiku) Mafuta amodzi amodzi ndi supuni imodzi ya mafuta kapena margarini kapena supuni 2 za kuvala saladi. Smart DASH dieters amayeza mafuta awo kuti asamadye kwambiri.
- Maswiti ndi shuga ( zosakwana 5 pa sabata) Ngati muwonjezera shuga ku khofi kapena kupanikizana kwanu, izi zimakhala ngati shuga pa chakudya cha DASH. Yesani kuchepetsa shuga mu zakudya zanu mukakhala pa DASH chakudya.
Khwerero 3: Tsatirani DASH Zakudya Zakudya
Ngati mwachepetsa kukhudzana kwa sodium kuti muthe kuyendetsa bwino ndikudzaza chakudya chanu cha tsiku ndi tsiku ndi zakudya za DASH-zokondweretsa, ndiye mutha kuyang'ana momwe mumayendera. Ofufuza pa National Institutes of Health anaona dieters kuchepetsa kulemera ndi kuthamanga kwa magazi pamene anakwaniritsa zolinga zabwino izi:
- Mafuta onse : 27%
- Mafuta okhuta: 6%
- Mapuloteni : 18%
- Zakudya Zamadzimadzi: 55%
- Cholesterol: 150 mg
- Sodium : 2300 mg
- Potaziyamu : 4,700 mg
- Fiber : 30g
- Magnesium : 500 mg
- Calcium : 1,250 mg
DASH Zakudya Zakudya Zakudya, DASH Maphikidwe ndi Malangizo
Mukufuna zowonjezereka zotsatila kudya DASH? Mudzapeza mtsogoleri wodzisankhira wodzaza ndi mapulani a zakudya, DASH kudya zakudya ndi maphikidwe ku webusaiti ya National Institute of Health. Mudzalandila masiku 7 a DASH Food Food Plan omwe amatsogolere kudyetsa chakudya cha sabata lathunthu. Ngati mukufuna thandizo lina, pali zina DASH zothandizira zakudya pa intaneti ndi mabuku a DASH omwe alipo kugula.
Kumbukirani kuti chakudya cha DASH ndi ndondomeko ya nthawi yayitali kuchepetsa kuthamanga kwa magazi ndi kulemera. Si chakudya chofulumira kapena ndondomeko yowononga mwamphamvu. Gwiritsani ntchito nthawi yochuluka yomwe mukufunikira kuphunzira za DASH zakudya ndi malangizo kuti mukhale ndi thanzi labwino kwa nthawi yaitali.
> Zotsatira:
> Zolinga za Kuletsa ndi Kuteteza Matenda. Kupanikizika Kwambiri kwa Magazi.
> Ma Institutes of Health. National Heart, Lung ndi Magazi Institute Kodi DASH Eating Plan ndi chiyani?
> Ma Institutes of Health. National Heart, Lung ndi Magazi Institute Guide Yanu Yothandizira Kuthamanga kwa Magazi.