Mukati
Nei chikafu cheDASH chingave chakanyanya kukodzera pakurasikirwa nehuremu mushure mekuvharirwa
udyo
Iyo DASH Kudya inzira yekudya iyo inokurudzirwa kune varwere vane hypertension, asi nhungamiro dzayo dzinobvumira kuonda, kunyanya kune avo vane tsika dzakaipa dzekudya.
Nyore yekutevera, ine hutano, yakachengeteka, inoshanda kune kuonda uye inokurudzirwa muzviitiko zve chirwere cheshuga uye matambudziko mwoyo. Aya ndiwo maitiro anokosheswa mune chinzvimbo chezvekudya zvakanakisa zvinoburitswa gore rega rega nemagazini yeAmerica "US News & World". Mumakore achangopfuura iyo kudya DASH yakatungamira chinzvimbo kubva 2013 kusvika 2018, kunyangwe mumakore maviri apfuura, 2019 na2020, DASH yakagadzwa pachigaro nechikafu cheMediterranean.
Imwe yekiyi inoita kuti nyanzvi dzikwanise kudya kweDASH senzira ine hutano uye inoshanda ndeyekuti mukuwedzera pakuderedza iyo hypertension, maitiro avo echikafu anobatsira ku uremu rutapudzo. Izvo zvisikwa zvadzo zvakadzokera kuma90s, apo iyo US National Institute of Health yakagadzira iyo dhayeti kudzora hosha yepamusoro kuburikidza nekudya. Chirevo chayo, DASH, inomirira "Kudya Kwekudya Kumisa Hypertension".
Asi chii chaizvo chine fomula iyi? Sezvakatsanangurwa naDr. María Ballesteros, kubva kuboka reNutrition reSEEN (Spanish Society of Endocrinology uye Nutrition), maitiro echikafu DASH kudya yakavakirwa pakuderedza sodium mune chikafu chiri pasi pe2,3 gramu pazuva (yakaenzana ne5,8 gramu yemunyu) mune 'zvakajairwa' DASH kudya uye 1,5 gramu pazuva (yakaenzana ne3,8 gramu emunyu) mu iyo DASH chikafu chakasiyana "Yakaderera mune sodium". Panguva imwecheteyo, iyo DASH Kudya inowedzera zvirimo potasium, calcium uye magnesium, zvinova zvicherwa zvinogona kubatsira kuvandudza BP. Kudya kweDASH, nekudaro, kunosimbisa chikafu chine hupfumi mucalcium, potasium, magnesium uye faibha izvo, kana zvabatanidzwa, zvinobatsira kudzikisa BP.
Sei zvichikubatsira iwe kuonda
Kuva, mukuwedzera, dhayeti yakanaka yekudya, kwete chete zvinobatsira kudzora neBPInogona kubatsira iwe kudzikisa huremu, kunyanya kune avo vanga vaine tsika dzakaipa dzekudya kwemakore. Shanduko inounzwa nechikafu cheDASH inoita kuti vanhu ava vadzikise huwandu hwekoriori uye izvo, pakupedzisira, chii chinovabatsira kudzikisa huremu, sekutaura kwaDr Ballesteros: kuora muviri pese panorambidzwa macalorie panzvimbo. Asi chinonetsa kuti ive noutano ndeyekuzviita nenzira yakaenzana uye inokwanisa mukufamba kwenguva, uye nyaya mbiri idzi dzinogona kuzadzikiswa kana kudya kweDASH kuchiteedzerwa ”, anodaro.
Kunyangwe yakanangana nevarwere vane hypertension, Dr. Ballesteros anojekesa kuti chimiro chekudya ichi chinogona kushandiswa kune chero munhu asina hutachiona kana kune avo vane metabolic pathologies senge chirwere cheshuga kana dyslipemia.
Ndezvipi zvekudya zvinodyiwa pakudya kweDASH
Zvimwe zvekurudziro zvekudya zvinosanganisirwa mukudya kweDASH kuzadzisa zvinangwa zvarinomutsa ndezvi:
- Deredza (kana kubvisa) zvigadzirwa zvekupedzisira-zvakagadzirwa uye zvakabikwa kare.
- Ipa pekutanga kudyiwa kwe miriwo, miriwo y michero. Inokurudzira kushandisa mashoma emichero matatu pazuva (pinda zvidimbu).
- Kudzora uye kuderedza munyu kubika kuitira kuti vasapfuure magiramu matatu pazuva (imwe yero yetea yetii). Kune zvinonaka zvekudya iwe unogona kushandisa zvinwiwa senge zvinonhuwira, zvinonhuwirira miriwo, vhiniga, ndimu, gariki kana hanyanisi. Nyama kana hove bouillon cubes kana mapiritsi haafanire kushandiswa pamwe nekudya.
- Shandisa kubva 2 kusvika ku3 dheri zuva rinofanira kuva skimmed.
- Sarudza zviyo zvakakosha uye kana chingwa chikapedzwa, chinofanira kunge chiri chezviyo zvakakwana uye chisina munyu.
- Sanganisira shoma shoma nzungu.
- Shandisa nyama dzakaonda, kunyanya huku uye kunwa nyama tsvuku kunogumira kamwe kana kaviri pasvondo.
- Tora hove (nyowani kana chando) kazhinji. Kana hove dzemumagaba dzichidyiwa saradhi kana zvimwe zvekudya, zvakasikwa (0% munyu) zvinonyanya kushandiswa.
- Dzivisa kunwa zvinwiwa zvine kabhoni uye zvinokurudzira.
Uye zvakare, matekiniki ekugadzirira anofanirwa kushandiswa ndeaaya anopa mashoma mafuta, ndokuti, akachekwa, akagochwa, akapiswa, akabikwa, microwaved kana papillote. Havazobike zvakakangwa, zvakarohwa kana chingwa.
La hydration Izvo zvakare zvakakosha mukudya kweDASH, saka zvinokurudzirwa kunwa 1,5 kusvika 2 litita emvura pazuva (infusions nemaboth anosanganisirwa).