Njira Zowonjezera Kuthetsa Kuthamanga Kwambiri, kapena DASH, yavoteredwa ngati chakudya chabwino kwambiri kwa zaka zingapo pa kafukufuku wotchuka. Pulogalamu ya DASH inakhazikitsidwa ndi gulu la akatswiri ku National Institutes of Health kuthandiza Amereka kuchepetsa kuthamanga kwawo kwa magazi, koma potero, imathandizanso pa kulemera kwa thupi.
DASH Zakudya Zimakuthandizani Kutaya Kunenepa
DASH chakudya ndi pulogalamu ya moyo.
Izi sizowonjezera kudya kanthawi kochepa, komabe ndi pulogalamu yokhazikika yodyera zakudya zathanzi. Mumaphunzira kuphika ndi kusangalala ndi zakudya zokwanira , mapuloteni ofewa , ndi zipatso zambiri ndi ndiwo zamasamba. Zakudya za DASH ndizochepa mu mafuta ndi shuga, makamaka mafuta odzaza mafuta ndi kolesterol. Zakudya zowonongeka kwambiri, zomwe zimakhala zapamwamba mu sodium, zimafooketsedwa. Amatsindika zitsulo ndi mapuloteni.
Zotsatira
- Mtengo: Phindu ndi kuti DASH kudya dongosolo ndiufulu komanso yofikirapo.Zotsutsana ndi mapulogalamu ogulitsa malonda, zonse zomwe mukufunikira kuti muphunzire pulogalamuyi zikupezeka paulere kwaulere. Chakudya chimene mumadya chingapezeke mosavuta m'sitolo iliyonse ndipo si zakudya zokwera mtengo.
- Zolingalira: DASH njira zodyera zimapezeka pa ma calorie 1,200, 1,600, 2,000, 2,600 ndi 3,100, choncho n'zosavuta kusankha mlingo umene udzatulutsa kulemera kochepa malinga ndi kulemera kwako ndi chiwerewere. Pamene mutaya kulemera ndi kusintha kwa kachitidwe ka moyo wanu wonse, mungagwiritse ntchito ndondomeko yoyenera ya kalori yoyenera.
- Thanzi Lanu : Mudzakondwera ndi kafukufuku-zomwe zimatsimikiziridwa ndi ubwino wa thanzi pochepetsa kuthamanga kwa magazi ndi cholesterol mwa kutsatira zakudya izi.
- Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
- Mabungwe Otsogoleredwa ndi Akuluakulu : Zakudya za DASH zimavomerezedwa ndi National Institutes of Health, American Heart Association, ndi USDA.
Zovuta
- Kupanda Chakudya Chabwino: Chifukwa ichi si chakudya chamalonda, simungapeze zakudya zisanafike pakhomo panu. Simungathe kupita ku gawo lafriji mumsika wanu ndikudya zomwe zophikidwa kale. Zakudya zimenezi zimatenga ntchito.
- Osati Mwachindunji Yomwe Yapangidwira Kulipira Kwambiri Kwambiri: Ngakhale mutatha kutsata ndondomeko yachindunji yachindunji ya zakudya za DASH, cholinga choyambirira sichiri pa kulemera kwa thupi.
- Thandizo: Ngati mutapeza kuti mukuchita bwino pulogalamu yomwe ikuphatikizapo misonkhano, nthawi zonse, ndi zolembera, mudzafunira nokha.
Pansi
Momwemonso chakudya cha DASH n'choyenera? Akatswiri azaumoyo amati inde. Nthaŵi yomwe mumayesa kuphika ndi kuphunzira za zakudya zatsopano zimabweretsa mapeto chifukwa maluso amatha kukhala miyambo yonse ya moyo. Mwinanso mungapeze thandizo kuchokera kwa dokotala wanu pa ndondomekoyi chifukwa ndi pulogalamu yodyera yomwe imathandizidwa ndi madokotala. Koma kuyesayesa koona kwa kupambana kwa zakudya ndiko ngati simukutsatira. Yesani.
> Zotsatira:
> Phindu laumoyo wa DASH Eating Plan. National Heart, Lung, ndi Blood Institute.
> Kukhala ndi DASH Food Plan. National Heart, Lung, ndi Blood Institute.