Indlela Yokudla Yokuyeka I-Hypertension, noma i-DASH, ivotelwe njengendlela yokudla okudlula yonke iminyaka emininingwaneni ethandwayo. Uhlelo lwe-DASH lakhiwa yiqembu lezazi eziNational Institutes of Health ukusiza abaseMelika ukuba banciphise ukucindezelwa kwegazi, kodwa njengoba kuvela, kubuye kuphumelele ekulahlekeni kwesisindo.
Ukudla kwe-DASH Kukusiza Ukulahlekelwa Isisindo
Ukudla kwe-DASH uhlelo lokudla lokuphila.
Lokhu akuyona ukudla okuphazamisa isikhathi esifushane, kodwa kunalokho uhlelo olusimeme lokudla ukudla okunempilo. Ufunda ukupheka uphinde ujabulele ukudla kokudla okusanhlamvu , amaprotheni aphilile , nezithelo eziningi nemifino. Ukudla kwe-DASH kuncane kumafutha kanye noshukela, ngokukhethekile ngamafutha agcwele kanye ne-cholesterol. Ukudla okucutshungulwe kakhulu, okuvame ukuphakama kwi-sodium, kudikibala. Igcizelela i-fibre namaprotheni.
Izinzuzo
- Izindleko: Inzuzo yukuthi i-DASH yokudla uhlelo ikhululekile futhi ifinyeleleke.Ngaphandle kwezinhlelo zokudla zokuhweba, konke okudingayo ukuze ufunde uhlelo kuyatholakala mahhala. Ukudla okudlayo kungatholakala kalula kunoma yisiphi isitolo sokudla futhi akuzona ukudla okubi kakhulu.
- Ukuvumelana nezimo: Izinhlelo zokudla ze-DASH zitholakala kumazinga wekhalori angu-1,200, ama-1,600, ama-2,000, ama-2,600 no-3,100, ngakho kulula ukukhetha izinga elizokhiqiza ukulahleka kwesisindo ngokuya ngesisindo sakho nobulili. Njengoba ulahlekelwa isisindo futhi uguqula iphethini lokudla okuhlala njalo, ungasebenzisa izinhlelo zezinga elifanele lekhalori ukugcinwa.
- Impilo: Uyothola izinzuzo zezempilo ezenzelwe ucwaningo ekunciphiseni izinga eliphezulu legazi kanye ne-cholesterol ngokulandela lokhu kudla.
- Ukudla okunomsoco : Ngokudla kwe-DASH, uzobe udla ukudla wonke umuntu okutusa ukudla okunomsoco nokugwema ama-calories angenalutho nokudla okwenziwe ngokweqile.
- Ixhaswe yizinhlangano ezinkulu zempilo: Ukudla kwe-DASH kuvunywe yi-Institutes of Health, i-American Heart Association, ne-USDA.
Ukuqeda
- Ukuntula Ukutholwa: Ngenxa yokuthi lokhu akuwona ukudla okuthengiswayo, ngeke uthole ukudla okupakishwe ngaphambili okuthunyelwe emnyango wakho. Awukwazi ukuya engxenyeni yamafriji emakethe wangakini bese uthole ukudla okuphekwe kakade. Lokhu kudla kuthatha umsebenzi othile.
- Akuklwanga ngokukhethekile ukuhlelwa kwesisindo: Nakuba ungalandela enye yezinhlelo ezilindelekile zokulondeka kwe-DASH, ukugcizelela okuyinhloko akukhona ekulahlekeni kwesisindo.
- Ukusekelwa: Uma uthola ukuthi wenza kahle kakhulu ohlelweni oluhlanganisa imihlangano ejwayelekile, ukwesekwa kwezenhlalakahle, nokufaka ukungena, kuzodingeka ufune labo bewodwa.
Ngaphansi
Ngabe ukudla kuka-DASH kuwufanele? Ochwepheshe bezempilo bathi yebo. Isikhathi osichitha ekuphekeni nasekufundeni mayelana nokudla okusha kuholela ekupheleni ngoba amakhono aphenduka imikhuba yokuphila yonke. Ungase uthole ukuthola usizo oluvela kudokotela wakho kulolu hlelo ngoba luhlelo lokudla olwesekelwa kakhulu umphakathi wezokwelapha. Kodwa ukuhlolwa kweqiniso kwempumelelo yokudla kungukuthi unamathela kuwo. Zama.
> Imithombo:
> Izinzuzo zezempilo ze-DASH Eating Plan. I-National Heart, Lung, ne-Blood Institute.
> Ukuphila Nge-DASH Yokudla Plan. I-National Heart, Lung, ne-Blood Institute.