I- DASH Diet (emele izindlela Zokudla Zokumisa Umfutho Wegazi) yasungulwa njengendlela yokudla okuqhubekayo yokuphulukisa noma ukuvimbela ukuqala komfutho wegazi ophakeme noma ukucindezelwa kwegazi eliphezulu. Ukudla kugcizelela ukunciphisa ukuncishiswa kwe-sodium nsuku zonke nangokwesilinganiso ngenkathi ukwandisa izinhlobo ezihlukahlukene zokudla kanye nokudla okuphelele kanye nokudla okunomsoco. Kunezinsiza eziningi ezitholakalayo namuhla kwiDASH Diet kusuka kumathiphu kanye nokusikisela kokuthi uthole kanjani isilinganiso esifanele sokudla kumalungiselelo okudla nokupheka.
Okuyisisekelo
Ukulandela isidlo se-DASH ngokuyinhloko kusho ukunciphisa ngokweqile ukucindezelwa kwegazi, kungaba yedwa noma ngokuhambisana nemithi ye-blood pressure manje. Kodwa ngaphezu kokunciphisa ukucindezelwa kwegazi, i-DASH Diet inikeza nendlela yokudla ehlelekile, enempilo enganikeza izinzuzo zezempilo ngaphezu kwengcindezi yegazi kuhlanganise nokulahlekelwa kwesisindo esihle.
Kukhona ukuhluka kwesidlo se-DASH esiye saboniswa ukuthi sinemiphumela emihle kunazo zonke ekucindezelweni kwegazi kanye namazinga e-cholesterol. Kuyinto encane kakhulu kunokudliwa kokuqala kwe-DASH, kodwa kungenzeka ukuthi yilokho okudingayo ukuze uqalise ukukhalwa ngale ndlela yokuphila futhi ukhiphe isifo se-cholesterol ngokushesha nomfutho wegazi ngokukhetha okunempilo kokukhetha. Ukuze uqalise, nansi okuyisisekelo se-DASH Diet. Lezi yizithako ezibandayo nezinxenye ezibekiwe kuDASH yokudliwa kokudla kwansuku zonke.
Izithelo nemifino: Izinkonzo ezingu-11
Ukuze ugcine izinto zilula, cabanga ngokukhonza lapha njenge-½ indebe eluhlaza noma okuphekiwe noma 1 inkomishi yemifino enamagatsha.
Ukukhonza izithelo kuyinto isithelo isithelo noma ½ inkomishi izithelo lisikiwe.
Amabele: 4 Izinkonzo
Lona kulula kakhulu. Ukukhonza kulingana no-1 isinkwa sesinkwa noma i-1/2 indebe yelayisi, i-pasta noma i-cereal. Linganisa lokhu ekuqaleni; ungase ukhathazeke ukubona indlela encane encane ye-1/2 ye-pasta ibheka ngayo ipuleti!
I-Low-Fat Dairy: 2 Izinkonzo
1.5 ama-ounces we-ushizi (okubhekiselwe kuyo, inhlanganisela eyodwa yezinyosi ngokuvamile i-1 ounce ngenkathi ama-single angama-2 wama-cheese angama-1.5 ounces) noma 1 indebe yobisi noma i-yogurt.
Imifino namantongomane: 2 Izinkonzo
Lokhu kudla kubalwa okuhlukile ngokukhonza ubhontshisi obuphekwe ukulinganisa kuya ku-½ inkomishi kanye namantongomane okusebenza okulinganisa 1/4 indebe.
Inyama, Izinkukhu, Nenhlanzi: 1 Ukukhonza
Noma ubani omusha ukubukela izingxenye uzodangala uma ebona ukulinganisa kwansuku zonke inyama noma izinkukhu; kufana nobukhulu bekhadi lamakhadi. Uma uthanda inhlanzi, unenhlanhla, ngoba kuhle ukudla inhlanzi ngaphezulu ngosuku.
AmaDesserts namaSweets: Izinkonzo ezimbili
Ungathokozi kakhulu ngalena. Ngenkathi ukukhonza kungu-1 ikhukhi noma i-1 ithisipuni yeshukela, kungenzeka ukuthi usudlile kakade ngaphambi kokuthi ufike emini. Isibonelo, uma udla i-yogurt ekhethiwe, ngokuqinisekile uye wasebenzisa lesi silinganiso ngoshukela oweneziwe (futhi cishe wawudlulile ngamashuuni ambalwa).
Kukhona ushukela okwanele okwenziwe cishe noma yini esetshenzisiwe (isb., Okusanhlamvu kwasekuseni, isinkwa, ama-sauces ashukela) ukuthi uhle ngempela ukuthi ungumkhawulo ngaphambi kokuthi uqale ukubheka amakhukhi. Ukusikisela kwami lapha kuzoba ukukhohlwa ngalesi sigaba ngokugcwele, ngezikhathi ezithile ukuzivumela ukuba unake noma i-dessert yakho yokudlela yomngane wakho ezimbili ukuze uthole ukwelapha.
Amafutha namafutha: Izinkonzo ezimbili
A ukukhonza lapha kuyinto 1 isipuni samafutha enempilo. Futhi, lokhu akusona ukukhonza okuzodingeka ukuyofuna.
Enye yokukhonza isaladi noma ukugcoba ama-veggies uzosebenzisa le mali yesimanje.
Ukukhetha kwakho: 1 Ukukhonza
Leli lilodwa elikhonza kakhulu kakhulu lapha: izithelo, imifino, inyama / izinkukhu / izinhlanzi, amafutha, okusanhlamvu noma amaswidi. Futhi, uma unesisindo sangempela, ngiphakamisa ukukhohlwa ngalesi sigaba, njengamantongomane ambalwa, i-isipuni esengeziwe sokugqoka isaladi, kanye nesinkwa senyama e-pasta sauce (ngisho ehlangene), sebenzisa kalula lesi sigaba.
Ngaphansi
Noma ubani onentshisekelo ekulandeleni i-DASH Diet ukuthi ngabe i-blood pressure noma impilo ejwayelekile kufanele ilande umhlahlandlela wamahhala we-National Institute of Health (NIH), "Umhlahlandlela Wakho Wokunciphisa Ukucindezeleka Kwegazi Nge-DASH."
Imithombo:
I-Institutes National Heart, Lung, neGazi leZiko Likazwelonke Lempilo. Umhlahlandlela Wakho Wokunciphisa Ukucindezeleka Kwegazi Nge-DASH. Kubuyekezwe 2006.
Ukubaluleka Kosuku Lokudla. I-Health Action Action Letter Health. September 2010.