Chii chinonzi DASH chikafu? Zvinokosha.

Kudya kweDASH kunoonekwa kuve kwakanyanya kushanda kune hutano hwako, sekureva kwachiremba. Kubva pamaonero evanoona nezvekudya zvinovaka muviri, ichiri kutariswa kuva inoshanda kwazvo pakurasikirwa nehuremu hwemuviri. Ungadya sei zvinoenderana nedhayeti?

DASH (Kudya Kudya kweKumisa Hypertension) chikafu chakagadzirirwa kudzikisa kukwira kweropa kune varwere vane hosha yepamusoro. Kudya uku zvakare kunoderedza cholesterol, kunobatsira kudzivirira sitiroko uye kukundikana kwemoyo, kunogadzirisa uremu. DASH chikafu chinoshandiswa kudzivirira chirwere cheshuga.

DASH yekudya yakanyatsogadzikana uye ine zvakakosha zvakakosha zvikamu - calcium, potasium, mapuroteni, fiber fibers. Zvose izvi zvinovimbisa kushanda kwehuropi uye nhengo dzemukati, zvichiita kuti ganda nebvudzi zvive neutano. Hapana chikonzero chekuverenga chiyero pakudya uku, iva nemishonga inokurudzirwa, uye kuderedza munyu.

Kudya kweDASH kusimbiswa kunoitwa pahunhu hwechikafu uye kwete pahuwandu hwayo. Ndeipi mitemo inofanirwa kuchengetwa?

• Inwa kanenge 2 litita emvura pazuva.
• Idya kashanu pazuva. Kurema kunoshumira kumagiramu 5.
• Koriori kudya kwemazuva ese - 2000-2500 macalorie.
• Sweets anotenderwa asingapfuure kashanu pasvondo.
• Kudya kwacho kunofanirwa kusanganisira zviyo zvakawanda, mbeu, nyemba, nyama yakasviba, uye miriwo.
• Kubvisa pane yekudya soda uye doro.
• Zuva rinotenderwa kusvika kune zvisere kudya.
• Munyu unofanirwa kudzikiswa kusvika 2/3 yepasipuni pazuva.
• Menyu inofanirwa kusanganisira chingwa chezviyo chakazara.
• Iwe haugone kudya nyama, magaka, chikafu chine mafuta, bhata remakeke, hove dzemumagaba nenyama.

Zvamungadya

• Angangoita manomwe servings pazuva (7 kushumira chidimbu chechingwa, hafu makapu epasta yakabikwa, hafu Mukombe wezviyo).
• Chibereko - hapana anopfuura mashanu masevhisi pazuva (5 kushumira chidimbu chimwe chemichero, kota Mukombe wemichero yakaomeswa, hafu Mukombe wemuto).
• Muriwo 5 servings pazuva (1 kushumira ihafu Mukombe wemiriwo yakabikwa).
• Zvigadzirwa zvemukaka zvakaderera-mafuta 2-3 pazuva (1 kushumira 50 magiramu echizi, kana 0.15 malita emukaka).
• Mbeu, bhinzi, nzungu - mashanu masevhisi pavhiki (chikamu 5 magiramu).
• Mafuta emhuka uye emiriwo uye - 3 servings pazuva (1 chikamu chepasipuni yemuorivhi kana Mafuta eFlakisi).
• Chikafu chinotapira - kazhinji kashanu pasvondo (yipuniki yejamu kana uchi).
• Liquid - 2 litita pazuva (mvura, green tii, muto).
• Mapuroteni - 0.2 kg yenyama yakaonda kana hove nemazai.
• DASH-dhayeti - chikafu chinobatsira icho chingangobatsira kwete kungonzwa zvakanaka chete asiwo kubvisa huremu hwakawandisa.