Tatiana Eliseeva purojekiti mupepeti Chikafu +

DASH-chikafu (Dietary Approaches to Stop Hypertension) isimba resimba rakagadzirirwa kuchengetedza yakajairika blood pressure level. Kudya kunoshandisa chikafu chine shoma shoma yesodium, yakapfuma mu calcium, magnesium uye potassium. Iyo menyu inotongwa nemiriwo uye michero, pasina muganhu, yakaderera-mafuta dairy uye yakazara zviyo zvigadzirwa, nzungu, hove uye huku. Nezvirambidzo zvinobvumirwa nyama tsvuku, zvihwitsi uye zvinwiwa zvine shuga.

Izvo zvirimo muchinyorwa
  1. Nhoroondo ye
  2. Sayenzi hwaro hwekudya
  3. Matipi ekuchinja
  4. Kudya kweDASH kunoita sei
  5. Maitiro ekuti iite kunyange ihwo hutano
  6. Vezvirimwa DASH kudya
  7. Zvakanakira chikafu
  8. payakaipira
  9. Shandisa DASH-kudya
  10. Zano pamusoro pekuumbwa kwechikafu
  11. Chikafu chinofanira kudzimwa
  12. Maitiro ekudzora iyo sodium yezvinyorwa
  13. Muenzaniso wekudya kwevhiki
  14. pfupiso
  15. Kwaunowana ruzivo

Nhoroondo ye

DASH chikafu chakadzokororwa chakauya kuchidzidzo chakaitwa neNational Institute of health. Mumwe wavo akaratidza kuti BP inogona kudzikiswa nekudya, kunyangwe nekushandisa zuva nezuva kwe3,300 mg yesodium. Uye zvakare, zvichitungamirwa nekudya kweNizkosoleva, kwakaderedza kutyisidzira kwezvirwere zvakawanda, senge sitiroko, moyo nemutsvo kutadza, itsvo matombo, chirwere cheshuga uye mamwe marudzi ekenza. Zvakare, iyo DASH chikafu chave chakashanda mukudzora uremu uye nekuvandudza hutano. Chikafu chakazara chikafu chinonaka, chakasiyana uye chinovaka muviri chisina kuremerwa kwakanyanya. Nezvakanaka izvi, Kudya kweDASH kwakatora nzvimbo yekutanga mukumisikidzwa kwezvikafu nenyanzvi US News & World Report muna 2011 - 2018 makore.

Pakutanga kuitiswa chidzidzo ichi chakange chisina chinangwa chekudzora kuonda, chikafu chakanatswa zvakanyanya uye chikafu chine starch uye chakavakirwa pamaonero ezvehutano, hunhu hwepakati pe90-ies yezana ramakore rechi20.

Nekudaro, mubvunzo wehutano uremu uremu wakave wakakosha kune vanhu vazhinji. Izvi zvakakonzera kudiwa kwekugadzira hurongwa huri nyore kuderedza uremu, zvichienderana neDASH-zvigadzirwa. Zvakatora kumwe kutsvagisa kuDASH kudya kwakawedzerwa mapuroteni ekudya anobatsira kune yemoyo system iwo "kurudyi" mafuta, uye yakaderedzwa nhamba ye "empty carbs". Saka kudya kunopesana nehypertension kwakatanga kubatsira mukudzikira uye kwakachengeteka uremu.

Iyo hombe sosi yezvirongwa zvekudya pane ino sisitimu DASH yakave iro bhuku iro wezvehutano Marla Heller, apfuura Mutungamiri weIllinois dietetic Association. Kurudziro yakavakirwa pamisimboti yehutano hwekuchengetedza huremu. Kudya kuzere nemichero nemiriwo, ivo vakapfuma uye vane simba. Chikafu chakazara mupuroteni uye mafuta ane hutano anogutsa nzara yako. Semapiki anopinza mushuga yeropa, inokonzeresa nzara, iyo DASH chikafu inotsigira shuga yeropa padanho rakadzikama risina "roller coaster". Inoderedzawo njodzi yekubatwa nechirwere cheshuga kana inobatsira kuongorora hutachiona huripo. Kudya kwakanaka kunodzikisa triglycerides, kunowedzera "kwakanaka" HDL - cholesterol, uye kunodzikisa "yakaipa" LDL cholesterol. Chiyero chakaringana cheprotein mukudya chinokutendera iwe kuti usanyanya kunonoka kwemetabolism uye chengetedza mhasuru kana uchirasa mafuta.

Zano pamusoro pechikafu mune mutoo weDASH raiitirwa, chekutanga uye chikuru, vanhu vanotambura neBP. Nekudaro, chirongwa ichi chinogona kushandiswa semuenzaniso wekudya zvine hutano kumhuri yese. Ehe, chikafu chakagadzirwa chaive chekuderedza BP. Asi mukuwedzera, inoderedza cholesterol uye inoderedza iyo yekuzvimba maitiro, inovandudza iyo yemoyo system. Inoshanda kune chero zera - yakashandiswa zvinobudirira kudzikisa BP muropa muvanhu vakuru nevana. Saka chero munhu anogona kuisa iyo DASH dhayeti mune yako dhayeti. [1]

Sayenzi hwaro hwekudya

Chikafu cheDASH chakavakirwa patsvagiridzo yesainzi panzira dzekudya dzekurwisa hypertension. Yakave yakaratidza kuti inochengeta kudzvanywa kweropa munzvimbo inogamuchirwa, inoderedza cholesterol uye inovandudza insulin senitivity. Kutariswa kweBP hakubvi pakudya kwechinyakare munyu kana sodium. Kudya kunobva pane chirongwa chekudya chinoratidzirwa nekutsvaga, kunoderedza kumanikidzwa nekuda kwekuwanda kwe potassium, magnesium, calcium uye fiber. Kudya kwakapfuma mumichero, miriwo uye zvigadzirwa zvemukaka zvakaderera-mafuta, zvikafu zvezviyo uye zvikafu zvishoma zvakanatswa pane yekutanga shanduro yeDASH yekudya.

Naizvozvo, iyo DASH yekudya inokurudzira kuti iyo National Institute yemoyo, yemapapu uye yeropa Dhipatimendi rehutano uye hwevanhu mabasa, United States, [2] American moyo Sangano. Kudya uku kunoreva madhairekitori eDhijitari evaAmerica [3] uye maAmerican Guidelines ekurapwa kweBP. [4]

Matipi ekuchinja kune iyo DASH-dhayeti

  • Wedzera kushumirwa kwemiriwo masikati uye kwemanheru.
  • Tsiva kamwe kudya kushumirwa kwemichero kana kuwedzera kwavari sechikafu. Unogona kudya michero yemumagaba uye yakaomeswa, asi usarudze isina kuwedzera shuga.
  • Deredza nehafu yenguva dzose kushumirwa kwemafuta, majarini kana kupfeka saradhi, shandisa zvipfeko zvisina mafuta kana nezvakaderera zvemukati.
  • Tsiva zvigadzirwa zvemukaka zvine mafuta kune mafuta mashoma.
  • Deredza chikamu chezuva nezuva chezvigadzirwa zvenyama kusvika 170 gr. zvinokwanisika kubika midziyo yemiriwo.
  • Pfumisa chikafu chako nemidziyo yetsvina yakaoma.
  • Tsiva tudyo twemachips kana zvihwitsi kumiti nzungu, mazambiringa akaomeswa, popcorn asina kuiswa sosi isina bota, miriwo mbishi, kunwa mafuta ane mafuta mashoma kana yogati yechando, makeke asina kuvharwa.
  • Kana uchitenga, teerera mavara, uchisarudza chikafu chakaderera mune sodium.

Zvigumure iwe kune munyu, iwe zvakare unogona zvishoma nezvishoma. Kutanga ucheke pasi kusvika 2300-2400 mg yesodium pazuva (inenge 1 teaspoon). Mushure mekujaira kwekunzwa kutsva kwekunzwa - deredza kusvika ku1500 mg yesodium pazuva (inenge 2/3 teaspoon). Iyi nhamba yakangodya sodium mune zvekudya uye kwete kungoisa munyu.

Kudya kweDASH kunoita sei?

Kudya kweDASH kunobatsira kudzikisa kukwira kweropa nekuwedzera izvo zvakakosha zvinovaka muviri mukudya. Potassium, calcium, magnesium inobatsira kudzikisa BP. Izvi zvinhu zvinopinda mumuviri kuburikidza nekubatanidzwa mukudya kwemichero yakawanda, miriwo, yakaderera-mafuta mukaka. Pamusoro pezvo, iwe unofanirwa kudzikisa kudyiwa kwesodium uye munyu kunoitisa kuchengetedza kwemvura mumuviri uye kuwedzera kumanikidza. Pakati penzira, zvinokurudzirwa kuti Kuputa fodya, zvine mwero kunwa doro, kurovedza muviri uye kudzikisa huremu, izvo zvinopa mukudya kweDASH chaiko. [6]

Ungaita sei kuti ive noutano hwakanaka?

Kuti uremerwe uremu uye General hutano kuvandudzwa zvinokurudzirwa kudzikisa kudyiwa kweshuga yakawedzerwa kune zvigadzirwa pamwe nekunatswa uye yakagadziriswa chikafu. Kunyanya kukosha uku kuchinjwa kwekudya kune vanhu vane metabolic syndrome, pre-diabetes kana chirwere cheshuga chiripo. Vakadzi mushure mekuenda kumwedzi, kudya uku kuchabatsira kuderedza uremu hwakawedzerwa kazhinji ibasa rinotyisa muzera repakati. Kudya kwakadaro kunoderedza kudiwa kwemuviri kwe insulin uye kuderedza tsika yekuisa mafuta mukati mechikamu chemuviri. Kuderedzwa kwechiuno chinhu chakakosha mukana mukuderedza njodzi dzehutano. [7]

Vezvirimwa DASH kudya

Kudya kweDASH zvakasarudzika pane sarudzo yemidziyo. Kupa nyama kunongowedzera kushanda kwayo.

Unotangira kupi?

  • Sarudza zvekudya zvakakwana, zvakasikwa, zvisina kugadziriswa, kana zvichibvira, zvakakura munharaunda yako.
  • Idya kanokwana kamwe kushumirwa miriwo pakudya kwese.
  • Pane imwe neimwe yekudyiwa idya kushumirwa kwemiriwo kana michero.
  • Dzivisa gorosi nekuti ine gluten. Tsiva zviyo zvakanatswa zvakadai sechingwa chena, pasta chena uye mupunga chena kune zviyo zvakakwana, senge sadza remusango uye rakasviba, oats.
  • Panzvimbo pemwaka une munyu, shuga uye zvinwiwa zvinowedzera, shandisa zvakasikwa zvinwiwa, yakaderera mune sodium, semuenzaniso, miriwo nezvinonhuwira. [8]

Zvakanakira Kudya kweDASH

  1. 1 kuomerera kuchikafu ichi kwakanaka uye kuri nyore sezvo chisingarambidze mapoka ezvekudya, kuchidaidzira kuramba chete kubva kune zvine mafuta, zvinotapira uye zvine munyu chikafu.
  2. 2 Kudya kweDASH kunogona kuteverwa nekusingaperi kuve kudya uye mararamiro.
  3. 3 Inokodzera DASH-chikafu chenhengo dzese dzemhuri, zvisinei nezera uye matambudziko nekumanikidza, kuchengetedza hutano hwemunhu.
  4. 4 Tevedza iyo DASH yekudya-kudya kunovaka muviri kuri nyore. National Institute yemoyo, mapapu, uye ropa rinopa matipi mazhinji ekuderedza kudyiwa kwesodium panguva yekudya kunze uye kugadzirira chikafu chakabikwa kumba. Saka zvakare tinobvumidzwa kutsiva chikamu cheprotein chikafu nezvisina mafuta mafuta mumakabhohaidhiretsi, ingangoita 10% yezvokudya zvezuva nezuva. Nekudaro, sekutsvaga, zvakanakira moyo zvicharamba zviripo.
  5. 5 Zviri nyore kuwana mabikirwo pane DASH chikafu. National Institute yemoyo, mapapu uye ropa rinopa dhatabhesi repamhepo nemapureti. [9] Anonyora aya mabikirwo ekudhinda, nemamwe masangano ane chiremera, semuenzaniso, kiriniki yeMayo. [10]
  6. 6 chikafu chiri mumaresitorendi nemakamuri zvinoenderana neDASH kudya zvinokwanisika. Kudya kweresitorendi kunowanzo kuveza uye kune munyu. Naizvozvo, dzivisa kuodha muresitorendi yakasanganiswa, yakakanyiwa kana kusvuta. Kumbira chef kuti abike nesarudzo shoma yezvinonhuwira, uchishandisa zvinonhuwira zvega uye nemiriwo. Panzvimbo pemuto, sarudza michero iri nani kana miriwo. Zvine mwero, unogona kunwa doro.
  7. 7 Kudya maererano nemisimboti yeiyo DASH hapana kunzwa kwenzara. Iko kusimbisa hakusi pakurambidzwa kwechikafu chemugove saizi uye kudyiwa kwemapuroteni akaonda, michero nemiriwo zvakapfuma mu fiber. Kana Kudya kwako kwemazuva ese kwakaderera macalorie kupfuura zvakajairwa, Iwe hausati uchizowana nzara kunyangwe uchideredza uremu.

Zvakaipira DASH kudya

  • Kunamatira kuchikafu zvinoenderana nemisimboti yeiyo DASH zvinotora nguva kuronga kudya, kutenga, kuongororwa kweruzivo nezve zvemukati me sodium pane kurongedza zvigadzirwa, kusarudza chikafu chaicho, kubika kupfuura chikafu chinowanzoitika.
  • Tsika yekuravira zvinogamuchirwa zvekudya zvine munyu zvinogona kupa manzwiro ekusagutsikana kubva kuchikafu nekudziviswa kwemunyu. Dzivisa kusava nebasa, kurongedza chikafu chako nemishonga nezvinonhuwira. Sekupindwa muropa, kuravira kwacho kunonzwikwa kujeka.
  • Kuiswa kwekudya kwakajairwa kune kune hutano kunoita kuti chikafu chinodhura.
  • Chikafu chekutanga cheDASH chinotarisira kuonda. Kurera huremu kunogoneka, asi kwete nekukurumidza, mukusiyana neakasiyana madhayeti. Zvekudzikira uremu, zviri zvakare zvakafanira kuongorora mazuva ese macalorie kudya. [11]

Shandisa DASH-kudya

Kunyangwe paine chokwadi chekuti Kudya kweDASH kwakagadzirwa zvakanangana nekutarisana neBP, inotakura mabhenefiti kune mamwe masisitimu emuviri. Teerera pazviri, kunyangwe kana Ropa rako riri mukati memiganhu yetsika - systolic kukosha kubva pa90 kusvika pa120 mm Hg. art., uye diastolic kubva pa60 kusvika 80 mm Hg. chinyorwa

  1. 1 Inoderedza ropa

Zvinoenderana nekutsvaga, iyo DASH yekudya yakadzora zvakanyanya systolic yeropa, uye kudzikiswa kwecalorie kudya kunowedzera kuita izvi. [12] inowedzera inoderedza kumanikidza kwekutsika kwakaderera kwesodium pamwe nekudya kweDASH. [13]

  1. 2 Kunoderedza kufutisa

Kunyanya kufuta chinhu chinokonzeresa neBP. Kunyangwe kurasikirwa kwe 3-5 kg ​​kunovandudza huwandu pane iyo tonometer. [14]KUSVIRA kudya kunoshanda zvakanyanya basa rekudzora huremu hwakawandisa uye saizi yechiuno pane echinyakare kudya kunodzivisa macalorie. [15]

  1. 3 Inoderedza njodzi yeshuga

Zvimwe zvidzidzo zvinoti kudya kweDASH kunovandudza insulin senzwi, izvo zvinovandudza muripo weshuga yerudzi rwechipiri. Sezvo iye achinetseka nezviratidzo zve metabolic syndrome - hypertension, yakakwira ropa shuga, kufutisa.

  1. 4 Inoderedza njodzi yemamwe kanzira

Zviyo, miriwo nenzungu uye kumisa munyu, nyama uye zvigadzirwa zvemukaka zvinoderedza njodzi yemamwe magomarara [16], kunyanya, kenza yakajeka [17] nekenza yemazamu [18].

  1. 5 Kunoderedza njodzi dzezvirwere zvemwoyo

Kuwedzera kweropa kunoita kuti zviomere moyo. Sangano repasi rose rehutano (uyo) akaziva kudzikiswa kwekudya munyu chimwe chezvinhu zvakakosha pakurwisa dambudziko remwoyo wepasirese [19]. Kuderera kwe "yakaipa" cholesterol uye kuwedzera "kwakanaka" kunodzivirira kubva pakuumbwa kwemapareti mutsinga. Saka DASH kudya kunoderedza njodzi yekurohwa uye kurohwa nemoyo.

Zano pamusoro pekuumbwa kwechikafu

muchero

Kudya kweDASH hakuregi sarudzo yemichero. Zvinogona kunge mabhanana, orenji, grapefruit, tangerines, mapainappe, mango, mazambiringa, maapuro, mapichisi, mavise, maapurikoti, mabriji akasiyana siyana etc.Muchero wakagamuchirwa wakaomeswa - madate, mazambiringa akaomeswa, michero, maonde, nezvimwewo, Kunze kwekuti iwe unofanirwa kusarudza michero yakaomeswa isina kunyura mushuga yeshuga kana boning mushuga yeupfu. Idya 4-5 servings yemichero pazuva. Mumwe anoshanda chibereko chepakati, Mukombe mutsva / muchero wakaomeswa, hafu yeKapu michero yakabikwa kana muto wepanyama usina shuga, kota Mukombe wemichero yakaomeswa.

Vegetables

Izvo zvakare zvinotenderwa kune chero miriwo: broccoli nemhando dzose dzekabichi, matomatisi uye mbatatisi, mhiripiri inotapira, sipinashi, bhinzi yegirini uye pizi nyoro. Kufanana nemichero, idya 4-5 servings yemiriwo pazuva. Kushandira ndeimwe Mukombe yakasvibira yakatemwa mashizha kana mimwe miriwo, hafu yeKapu yemiriwo yakabikwa kana 100% jisi remuriwo.

Maza

Zviyo zvinonyanya kubatsira ndezveruvara uye mupunga wemusango, oats, buckwheat, amaranth, quinoa uye Teff. Izvo zvine fiber yakakosha uye isina gluten. Vavarira kwe6 servings yezviyo zuva nezuva, kuverenga imwe inoshanda sehafu yeKapu yezviyo zvakagadzirirwa.

Mbesa, mhodzi nenzungu

Chero nzungu, mhodzi, uye legumes, senyemba, chickpeas, mung bhinzi, marudzi akasiyana ebhinzi, peas, Navy bhinzi isarudzo yakanaka yedivi rendiro kana snack. Chinangwa ndechekudya kusvika ku4 servings pasvondo. Chikamu chezvigadzirwa izvi - hafu yekapu yakabikwa legumes, 1/3 Cup nuts, 2 tablespoons mbeu kana mafuta kubva kune nuts kana mbeu.

Healthy fat

Avocado, coconut, olive, peanut kana almond butter isina shuga yakawedzerwa inobatsira midziyo yeropa nemoyo. Sevhisi ndeye 1 teaspoon mafuta, uye masevhisi kune 2-3 zuva nezuva.

Zvigadzirwa zvemukaka zvine mafuta mashoma

DASH yekudya inokurudzira kushandisa zvishoma zvigadzirwa zvemukaka zvakaderedzwa mafuta emukati, kusarudza vanogadzira organic, kukura mhuka pamafuro. Kana Iwe ukanamatira kune vegan vhezheni yeDASH yekudya inosanganisira mune yekudya yemiriwo mukaka, senge almond kana kokonati isiri-mukaka yoghurt uye chizi. Chikamu munyaya iyi girazi remukaka kana vegan mukaka, kana 1/3 Cup yekottage cheese / tofu, zuva rinobvumira 2-3 servings kubva muchikamu ichi.

Chikafu chinofanira kudzikiswa kana kubviswa

DASH chikafu chakasiyana kwazvo uye chinosanganisira kwete akawanda marambidzo.

Nyama

Iyo yakajairwa DASH chikafu inokurudzira kuti iwe udzivise nyama ine mafuta nekuda kwemafuta akaguta uye yakanyanya zvemukati yesodium mavari. Mafuta emombe, ham uye nyama yenguruve inofanirwa kubviswa. Sarudza dzakaonda huku zvikamu kana hove. Vegetari DASH yekudya, nyama haina kubviswa, izvo zvinoita kuti chikafu chinyatso shanda.

Zvigadzirwa zvemukaka zvine mafuta

Cheese, mukaka wakakora uye yogati zvinobviswa kubva mukudya zvakare nekuda kwekuwandisa kwemafuta akazara mavari.

Shuga nemasipi

Kudya kweDASH hakubvise zvachose zvihwitsi neshuga yakanatswa, asi inogumira kune mashanu masevhisi emasipi ane mafuta mashoma pasvondo. Kushanda kunoonekwa sekisipuni 5 shuga, jamu kana jelly, 1 Mukombe wemonade kana chero chinwiwa chine shuga. Ehezve, zvirinani kusiya zvachose chikamu cheshuga uye wochitsiva nezvibereko zvitsva.

Sodium

Iko kune maviri muganho kudyiwa kwesodium pasi peDASH-dhayeti: 2300 mg uye 1500 mg pazuva. Kutanga nedanho rekutanga, kudzora munyu kune 1 teaspoon pazuva. Mushure mekugadziriswa kwemabhudzi ekuravira, deredza huwandu hwesodium zvakare, kusvika 2/3 teaspoon yemunyu. Funga zvese sodium mune zvekudya, kwete chete yakawedzerwa pane chikafu munyu.

Doro

Kudya kweDASH hakuregereri zvakanyanya doro, asi kungorayirwa kutevedzera zvine mwero mukushandisa. Izvi hazvireve kusapfuura kamwechete pazuva pazuva revakadzi uye kwete anopfuura maviri servings evarume. Chikamu chimwe cheichi chikamu chinotaridzika kunge 400 ml. yedoro, 170 ml yewaini kana 50 ml yemidzimu. Rangarira kuti doro haritakure zvakanakira hutano, nepo kurambwa kwaro kwakanyanya kunowedzera kupora kwechero kudya. [20]

Maitiro ekudzora zvirimo sodium mune yekudyiwa kweDASH

Kuti uwane mhedzisiro yakavimbiswa neiyo DASH-dhayeti, mwero wekudya wezuva nezuva we sodium haufanirwe kupfuura 2,300 mg kana, kana zvichidikanwa, 1500 mg.

Nzira huru yekuita izvi kusarudza chikafu chine hutano panguva yekutenga, kubika mukicheni yako, kana kushanyira nzvimbo dzekudyira.

Nyora matipi ekudzora sodium mune chikafu mune zvakadzama mamiriro ese ezvinhu.

Kutenga zvigadzirwa muchitoro:

  • Dzidza mavara ezvigadzirwa zvechikafu, kunyanya semi-yakapera zvigadzirwa uye zvinonhuwira kusarudza yakaderera munyu uye sodium mune imwe fomu.
  • Sarudza zvigadzirwa zvenyama zvitsva - huku, hove, nyama yakaonda, panzvimbo yebhakoni yemukani, ham, nezvimwe.
  • Ipa zvaunofarira kumichero mitsva, yechando uye miriwo pane makedheni.
  • Dzivisa chikafu chine pachena kuwedzera kuwedzerwa kwemunyu - mapukisi akasanganiswa, miriwo yakasanganiswa, maorivhi, sauerkraut.
  • Dzivisa chikafu chinokurumidza - manoni, mupunga unonhuwirira, mbatatisi yakachekwa, mineti, nezvimwe.

Kubika chikafu chako:

  • Usawedzere munyu kana uchibika zviyo uye padivi ndiro yemupunga, pasita uye zviyo.
  • Pripravljena akagadzirira kudya matsva kana akaomeswa miriwo, zvinonhuwira, muto wemonimu kana lime, zvinonhuwira zvisina munyu.
  • Chikafu chakanyoroveswa mu brine, makedheni, sukurudza pasi pemvura inoyerera kubvisa yakawandisa munyu.
  • Deredza munyu wakawedzerwa mumidziyo yavo yese.

Kudya kunze:

  • Vabvunze kuti vabike vasina kuwedzera munyu uye monosodium glutamate.
  • Zvirinani kuramba kurongeka kweAsia madhishi, iwo anonyanya kufarirwa mundima yapfuura, zvinonhuwira zvinowedzera.
  • Dzivisa ndiro dzine bhekoni, magaka, maorivhi, chizi nezvimwe zvinhu zvine munyu.
  • Dzivisa ndiro dzine kusvuta, kukangwa, makedheni, kana kubikwa nekuwedzera soy muto kana muto zvinhu.
  • Panzvimbo pemachips kana fries, sarudza michero kana miriwo sedivi dhishi.

Zvisingakanganisike zvikafu zvekudya chikafu chakaomeswa nechando, chikafu chakapakurwa uye sosi yeLa carte. Condiments ine "yakavanzwa" sodium - ketchup, mustard, soy muto, akasiyana saladi dressings uye barbecue muto.

Ndokumbira utarise kuti ruzhinji rwe sodium inopinda mumuviri hausi munyu kubva kune inozadza munyu. Ndiyo sodium kubva muzvikafu zvakagadziriswa, zvekudya zvine munyu, chizi, sandwiches uye burger, nyama ndiro uye pasita, masobho uye nyama inotonhora, pizza uye nechingwa.

Kuti unyatsorasikirwa nehuremu hwakawandisa, kunze kwekurambidzwa pane sodium / munyu, iwe unofanirwa kudzora zvishoma nezvishoma huwandu hwese hwezuva nezuva hwakadyiwa macalorie.

General matipi ekusave nehasha kudzora koriori:

  • Idya zvidiki zvidiki mukati mezuva rese, uchidzivirira nguva refu pakati pekudya uye nguva dzekudya zvakanyanya mushure mekuzorora.
  • Deredza mashandiro enyama, uchiwedzera huwandu hwemiriwo, michero, ndiro dzebhinzi dzakaomeswa kana tsanga dzese.
  • Tsiva madhiri uye zvihwitsi zvemichero nemiriwo.
  • Tsiva jisi yekunwa kana zvinwiwa zvine shuga zvine mvura yakachena.

Kunze kwekudzora kudyiwa kwesodium, kushanda kweiyo DASH kudya kunoitwa nekuwedzera huwandu hwe potassium mukudya.

Vazhinji vakapfuma muzvikafu zve potassium zvakaita sembatatisi (yenguva dzose uye inotapira), yogati (zvisinei nemafuta), muto weorenji, mabhanana, maapurikosi, mapurimu, maruva akasiyana siyana (soya, nyemba, bhinzi, pizi), maamondi. [21]

Anofungidzirwa kudya kwevhiki nevhiki DASH-dhayeti

MUVHURO

  • Kudya kwemangwanani - yakazara gorosi bagel ine 2 tbsp nzungu bata-isina munyu. 1 orenji. 1 Mukombe wakaderera mafuta mukaka, kana decaffeinated kofi.
  • Kudya kwemasikati - saradhi yemashizha esipinashi, peya nyowani, zvidimbu zveMandarin, maarumondi, akarungwa newaini vhiniga. Gumi nevaviri vasina tara. 12 Mukombe wemukaka wakasviba.
  • Kudya kwemanheru - hovhoni yakabikwa cod nemishonga. Rutivi rwekudya yemupunga wakasviba nemiriwo. Mutsva bhinzi bhinzi, yakanyoroveswa. 2 tsp mafuta omuorivhi. Dessert yemabriji matsva ane mint yakakoswa. Herbal iced tii.
  • Snack - 1 Mukombe isina mafuta yogati. Zvimedu zvina zvevanilla.

CHIPIRI

  • Kudya kwemangwanani - michero saradhi nemavhoni, mabhanana, maapuro, michero uye walnuts, vakapfeka yakaderera-koriori isiri-mafuta vanilla yogati. Bran muffin ine 1 tsp batare isina mafuta eTRAN. Herbal tii.
  • Kudya kwemasikati - Shawarma yakazara gorosi tortilla, huku curry, Apple uye karoti. Mukaka wakawanda.
  • Kudya kwemanheru - spaghetti ine miriwo yakasviba isina munyu ne 1 tsp yemafuta emuorivhi. Yemuriwo saladhi nemadhiri, akapfekedzwa neakaderera-mafuta kupfeka. Diki yakazara zviyo roll. 1 nectarine. Inopenya mvura isina shuga.
  • Snack - mazambiringa akaomeswa. 30 gr. macroquettes asina kuiswa. Mbeu yezuva.

ENVIRONMENT

  • Kudya kwemangwanani - oatmeal mukaka wakakora-mafuta kana mvura isina munyu ne 1 tsp sinamoni uye 1 tsp mafuta asina mafuta eTrans. 1 bhanana. 1 chiyo chegorosi chakazara.
  • Kwekudya kwemasikati - tuna saladhi ine plums, mazambiringa, celery, uye parsley saladhi.
  • Kudya kwemanheru - yakakangwa nyama yemombe nemiriwo ine padivi dhishi remupunga wemusango. MaPecans. Chinanazi. Kunwa kwekranberry-raspibheri muto uye inopenya mvura.
  • Snack - yakaderera-mafuta yogati. 1 peach.

CHINA

  • Kudya kwemangwanani - zai rakabikwa ne 1 tbsp maorivhi. Pudding yakaderera-mafuta yogati neiyo Chia mhodzi, maonde uye uchi. Herbal tii.
  • Lunch sandwich yeiyo yakazara gorosi chingwa nehuku zamu, chizi, tomato, lettuce, yakaderera-mafuta mayonnaise. 1 Apple.
  • Kudya kwemanheru - spaghetti ine grated Parmesan. Sipinachi saradhi, karoti, howa hutsva, chibage chakaomeswa uye mapeche emapenji ane vhiniga.
  • Snack - maarumondi akachekwa asina kuvharwa kana maapricot akaomeswa.

CHISHANU

  • Kudya kwemangwanani - tositi nechingwa chakazara nechingwa chisina kuibva chepeanut butter. Kofi isina shuga kana mukaka wakaderera wemafuta. 2 Clementine.
  • Kwekudya kwemasikati ndeyeTurkey yakabikwa mugorosi gorosi rine peya, mahebhu uye chizi. Plums uye walnuts.
  • Kudya kwemanheru - yakabikwa huku neChile. Rutivi rwekudya mbatatisi. Avocado. Yakaderera-mafuta yogati.
  • Snack - maapuro ane sinamoni. Zvibereko.

MUGOVERA

  • Kudya kwemangwanani - chingwa chegorosi chakakangwa nemazai akachekwa mumafuta emuorivhi. Banana. Kofi isina shuga nekirimu.
  • Kwekudya kwemasikati - padivi dhishi chena bhinzi neavocado. Saradhi yemashirotsi akachekwa, marango matsva uye magidhi nekupfekedzwa kwesaradi.
  • Kudya kwemanheru - hovhoni yakabikwa yakatapira mbatatisi nehummus.
  • Snack - yakaderera-mafuta yogati nema raspberries.

SVONDO

  • Kudya kwemangwanani - mupunga porridge nemukaka une mafuta mashoma uye 1 tsp. isina mafuta traseiro. Banana.
  • Kwekudya kwemasikati - spaghetti ine nyama dzekudya dzeTurkey dzakaonda. Pizi dzakasvibirira.
  • Kudya kwemanheru - mbatatisi yakachekwa nekodhi. Saladi ye broccoli, yakabikwa. Mukaka wakakora-mafuta.
  • Snack - Cranberry muto. Orenji. [22]

pfupiso

Kudya kweDASH kwakagadziridzwa zvakanangana nekutarisana neBP uye kuzorora kwezvirwere, chiratidzo icho cheBP. Chinhu chakakosha pane chikafu ndechekurambidzwa pamunyu uye kutarisa pazvikafu zvakapfuma mu potassium, magnesium uye calcium.

Kudya kunobva pakudya kwezvikafu zvine hutano uye zvine hutano zvichibva pamichero, miriwo, yakaderera-mafuta emukaka zvigadzirwa, zviyo zvese nenyemba, ine huwandu hushoma hwezvakaonda nyama zvigadzirwa nehove kana kwete, asiwo zvinobatsira kune yemoyo vascular system mafuta. Zvokudya zvakapfuma muzvokudya zvinonaka, zvinovaka muviri uye zvine utano, pasina kukanganisa kwakanyanya. Kana zvichidikanwa, kuderedza uremu, uyezve iwe unofanirwa kuterera kune yezuva nezuva caloric kudya.

Kudya kweDASH kwakakodzera chero nhengo yemhuri uye kunoporesa munhu wese.

Isu takaunganidza iyo yakakosha poindi nezve DASH chikafu mune uyu mufananidzo, uye tichave nekuonga kwazvo kana iwe ukakwanisa kugovera iyo pikicha mumasocial network ine link kune peji redu:

Kwaunowana ruzivo
  1. Iyo DASH Kudya Kudya, Ine Chikafu cheMediterranean, sosi
  2. RWENYIKA MWOYO, LUNGWA, uye ROPA INSTITUTE, tsime
  3. Dhijitari Mirayiridzo yevaAmerica, mabviro
  4. 2017 Guideline Yekudzvinyirira Ropa muVakuru sosi
  5. DASH Kudya uye Yakakwira Ropa Pressure, iyo sosi
  6. Iyo DASH Kudya Kudya, Ine Chikafu cheMediterranean, sosi
  7. Iyo DASH Kudya Kurema Kurasikirwa Solution: 2 Mavhiki Ekudonhedza Pondo, Kuwedzera Metabolism, uye Tora Hutano, sosi
  8. DASH Kudya: Chikafu cheMuriwo Chikafu cheMoyo Hutano, sosi
  9. DASH Kudya Chirongwa: Zvishandiso uye Zviwanikwa, tsime
  10. DASH yekudya yekubika mabviro
  11. DASH Kudya, iyo sosi
  12. Kufuridzirwa kweDhijitari Inosvika Kumisa Hypertension (DASH) Kudya paKudzvinyirira Ropa: Kuongorora Kwakarongeka uye Meta-Kuongorora paRandomized Kudzora Miedzo, sosi
  13. Mhedzisiro pakudzvanywa kweropa kweiyo Yakaderedzwa Sodium Sodium uye iyo Kudya nzira dzeKumisa Hypertension (DASH) Kudya, tsime
  14. Kugadzirisa Kurema Kudzora Yakakwira Ropa Pressure, iyo sosi
  15. Mhedzisiro yeDhijitari Inosvika Kumisa Hypertension (DASH) Kudya pahuremu uye Kuumbwa kweMuviri muVakuru, sosi
  16. Dhayeti nzira yekumisa hypertension (DASH): zvikamu zvekudya zvinogona kunge zvine chekuita nekudzikira kwehuwandu hwemhando dzakasiyana dzekenza: Ongororo pazvinyorwa zvine hukama, sosi
  17. Iyo Mediterranean uye Kudya Nzira dzeKumisa Hypertension (DASH) chikafu uye kenza yakajeka
  18. Kudya kwakaderera-kweChaidhabohydrate, Kudya Kwekudya Kumisa Hypertension-Style Kudya, uye Njodzi yePostmenopausal Breast Cancer, iyo sosi
  19. Hutano Hwemwoyo Matipi: 17 Nzira dzeMoyo Unofara, sosi
  20. DASH Kudya: Chikafu cheMuriwo Chikafu cheMoyo Hutano, sosi
  21. DASH Kudya chirongwa sosi
  22. Semuenzaniso mamenu eiyo DASH chikafu, sosi
Kudhindisa zvinhu

Inorambidza kushandiswa kwechero zvigadzirwa pasina mvumo yedu yakanyorwa yakanyorwa.

Mitemo yekuchengetedza

Iwo manejimendi haasi iye anokonzeresa kuyedza kushandiswa kwechero zano rekunyorerwa kana chikafu, uye haivimbise kuti ruzivo urwu ruchakubatsira kwete kukukuvadza Iwe pachezvako. Iva akangwara uye gara uchikurukura nachiremba akakodzera.

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