Kuderedza uremu Ndeipi iyo DASH chikafu uye nei ichikwanisa kukubatsira iwe kurasikirwa uremu?

Kuderedza uremu Ndeipi iyo DASH chikafu uye nei ichikwanisa kukubatsira iwe kurasikirwa uremu?

Kudya kweDASH, iyo yakatanga kugadzirirwa kudzikisira BP, inogona kukubatsira kurasikirwa nemuviri nenzira ine hutano

Lakudya DASH inovavarira kubatsira kudzora hypertension . Asi chokwadi ndechekuti imwe yehunhu hwechikafu ichi ndechekuti, kuva mutano wekudya wakagwinya, haingoshanda chete pakurapa BP, asi inogona zvakare kubatsira onda, kunyanya muchiitiko cheavo vane tsika dzakaipa dzekudya, sezvo shanduko senge iyo inotsanangurwa neiyo DASH kudya yaizobvumira kuderedza koriori kudya uye wochichinjira kune zvaunoda. «Pese panogadziriswa caloric, huremu hunorasika. Chinetso ndechekuzviita nenzira yakaenzana uye inogara kwenguva refu, uye aya mamiriro maviri anogona kusangana neDASH kudya ”, anodaro Dr. María Ballesteros, murongi weboka reNutrition kuSEEN (Spanish Society of Endocrinology uye Chikafu).

Izvo zvinoedza kudya izvi, sekureva kwenyanzvi, kuyedza kuwana kudzikiswa kwesodium mune chikafu uye, kune rumwe rutivi, mukati kuwedzera potasium, calcium uye magnesium zvemukati, ayo ari zvicherwa zvinogona kuvandudza BP. Nekudaro, Dr. Ballesteros anotsanangura kuti kudya kweDASH kunosimbisa chikafu chine calcium, potasium, magnesium uye faibha izvo, kana zvabatanidzwa, zvinobatsira kudzikisa BP.

Uye chii chaunofanira kudya kana ukatevera kudya uku? Chiremba anotsanangura. Chokutanga pane zvose, zvakakosha kuderedza kushandiswa kwezvinhu zvakagadzirwa, pamwe chete nekubatanidza michero nemiriwo mumenyu yedu. Zvakare, zvakakosha kuti zviyo zvatinodya zvive zvakakwana, uye kuti tiise chidimbu chenzungu mukudya kwedu, pamwe nehove nenyama ine mafuta mashoma.

Chii chekudya kana iwe uchida kuita iyo DASH dhayeti

Kutaura nezvezvibereko, Dr. Ballesteros anokurudzira kutora zvirinani zvidimbu zvitatu zvemichero, zvakakwana zvakakwana, zuva, pamwe chete nemishonga yemukaka miviri kana mitatu. Kuiisa mukuita, tinogona kuva nemuchero unosvika 150 magiramu ekudya kwemasikati uye kudya kwemanheru.

Zvimwechetezvo, isu tinofanirwa kudzora huwandu hwemunyu wekubika (isingasviki 3 g / zuva): yiyipuni yetii), uye kubhadhara zvatinokwanisa shandisa zvakajairwa mwaka wekubika uye upe zvimwe zvinonaka pakudya (mhiripiri, paprika, safironi, vhiniga, ndimu, gariki, hanyanisi…) nemiti inonhuwirira (parsley, thyme, fennel, bay leaf, oregano…).

Paunenge uchishandisa hove dzemumagaba saradhi kana zvimwe zvekudya, zviri nani izvo zvakasikwa (0% munyu) inofanira kushandiswa, asi zvine mwero. Zvakare, Dzivisa kuwedzera cubes kana bouillon cubes yenyama kana hove pakudya.

Ivo vanozoshandiswa mafuta-emahara ekugadzirira maitiro: iron, roast, ovhoni, microwave, steam, papillote… uye dzivisa chikafu, chingwa uye chakarohwa chikafu

Zvinokurudzirwa kunwa 1,5 kana 2 litita emvura pazuva (8 magirazi / zuva). Mune huwandu uhwu vaigona kuverenga infusions uye broth. Kune rimwe divi, zvinwiwa zvine kaboni uye zvinokurudzira hazvizonwiwe uye

Nezve kudyiwa kwenyama, kunwiswa kwakawanda kwehove, kudyiwa kwenyama dzakaonda (kunyanya huku) uye kushomeka kwekudyiwa kwenyama tsvuku (ka1 kana ka2 pavhiki) inokurudzirwa.

Pakupedzisira, zvinokurudzirwa kuti uwedzere magiramu makumi matatu echingwa chegorosi chisina munyu panguva yekudya kwemasikati nekudya kwemanheru.

Icho chinonyatsoderedza hypertension here?

Dr. Ballesteros anonongedza kuti Kudya kweDASH kwaisazokurudzirwa kune varwere vane hutachiona hwakanyanya vane itsvo kukundikana, nekuti mune varwere ava zvinogona kuve zvakakosha kuita chibvumirano chephosphorus, potasium uye mapuroteni, izvo zvinowedzerwa mu DASH kudya.

Kune rimwe divi, nezve humbowo hwavo hwesainzi pamusoro pekudzikiswa kwehypertension, inowanzo kuongororwa ndiyo inonzi "DASH" (Apple et al. 1997) uye "DASH-sodium" (Vollmer et al, 2001) umo akafananidzwa chikafu ichi nevamwe uye zvazvinoita pakumanikidza kweropa kwakaongororwa. Muchidzidzo che 'DASH-sodium', mwero wesodium wakawedzeredzwa, zvichikonzera mhedzisiro.