Isidlo se-DASH Kunconywa Ukulahlekelwa Isisindo Nokucindezeleka Kwesisindo
Ingabe uzama ukwehlisa ukucindezeleka kwegazi futhi ulahlekelwe isisindo? Awusodwa. Umfutho wegazi ophezulu uhlasela abantu abangaphezu kwezigidi ezingu-65 e-United States. Lokhu kungomunye wabadala abathathu. Futhi lesi simo, esaziwa nangokuthi ingozi yegazi, singaba nezinkinga ezinkulu.
Uma ukhathele ngokweqile, udokotela wakho kungenzeka ukuthi uphakamise ukuthi ulahlekelwe isisindo ukuze unciphise ukucindezelwa kwegazi .
Kodwa kunezidlo eziningi kakhulu ongakhetha kuzo. Kukhona uhlelo olulodwa lokudla, kodwa, ukuthi ochwepheshe bancoma kakhulu ukuthi bakusize ukunciphisa ukucindezeleka kwegazi nokulahlekelwa isisindo.
I-DASH Diet YokuLawula Isisindo Nokucindezela Kwegazi Eliphansi
Ochwepheshe bezokwelapha bavame ukuncoma ukudla kwe- DASH ukuze unciphise ukucindezelwa kwegazi. Ukudla kungakusiza futhi ulahlekelwe isisindo futhi uthuthukise umqondo wakho wezempilo nokuphila kahle.
I-DASH imele izindlela Zokudla Zokuyeka Ukucindezeleka. Ukudla kwe-DASH kwakhiwe ngokusekelwe ocwaningweni ohlolisise ukuthi izinhlelo ezahlukene zokudla nezinhlobo ezahlukene zokudla zithinta kanjani ukucindezeleka kwegazi. Ucwaningo lwe-DASH lubuye lwahlola nokuthi ukudla kwakho kwe-sodium kungathinta kanjani ukucindezeleka kwegazi.
Ucwaningo luveze ukuthi ukudla okunamafutha aphansi , okucebile izithelo, imifino, amaprotheni amancane kanye nobisi obuphansi angasiza ekunciphiseni ukucindezelwa kwegazi. Abacwaningi baphinde bathola ukuthi uma udla i-sodium encane futhi ugcwalise ukudla kwakho ngokudla okunempilo ephakeme-fiber nokudla okwengeziwe ne-potassium , cishe uzoba nesisindo futhi unciphise umfutho wegazi.
Indlela Yokuqala Ukudla Kwe-DASH: Izinyathelo ezintathu Zokuphumelela
Uma usulungele ukwehlisa ukucindezeleka kwegazi lakho futhi ulahlekelwe isisindo sekuyisikhathi sokuqala ukudla kwe-DASH. Uma ufana ne-dieters eminingi, noma kunjalo, ungase uzizwe udidekile yizo zonke izincomo zokudla kokudla kwe-DASH nemihlahlandlela yokudla. Ngakho-ke kuwukuhlakanipha ukuphulukisa uhlelo ukuya ezinyathelweni ezintathu ezincane.
- Nciphisa ukudla kwakho kwe-sodium
- Yidla ukudla kwe-DASH
- Landela imihlahlandlela yokudla kwe-DASH
Yiqiniso, ungazama ukubhekana nalo lonke uhlelo lwe-DASH konke ngesikhathi esisodwa, kodwa uma ukhululekile, kungenzeka ukuthi ushiye. Esikhundleni salokho, zama ukuqonda isinyathelo esisodwa ngesikhathi ukudala imikhuba yokudla impilo yonke impilo engcono.
Isinyathelo soku-1: Nciphise ukungena kosawoti ukulawula ukucindezeleka okukhulu
Uma usulungele ukuqala ukudla kwe-DASH ukunciphisa ukucindezelwa kwegazi, thintana nodokotela wakho siqu ukuze abuthe ulwazi olubalulekile. U-Dieters oqala i- DASH yokudla plan kudingeka akhethe ukudla kwe-sodium ka-2300 mg ngosuku noma 1500 mg ngosuku. Udokotela wakho angase abe nesincoma sezinga elikuhle kuwe.
Ku-dieters abafuna ukuwehlisa ukucindezela kwegazi lakho , izinga le-sodium eliphansi ngokuvamile liyanconywa. Noma kunjalo, uhlelo lwe-DASH luncoma ukuthi wenze izinguquko kancane kancane. Ngakho-ke uma okwamanje ungaqapheli ukunakekelwa kwakho usawoti, udokotela wakho angancoma ukuthi uqale ezingeni eliphakeme.
Uma wazi ukuthi ingakanani isiladidi okufanele idle, qala ukunciphisa inani le-sodium ekudleni kwakho. Ungakwenza lokhu ngezindlela ezimbili ezahlukene:
- Sebenzisa usawoti ongaphansi. Usawoti wethebula luyingxube ye-sodium ne-chloride. Uma ufaka usawoti ekudleni kwakho, ukwandisa inani le-sodium oyidlayo. Yidla usawoti omncane ukuze unciphise ukudla kwakho kwe-sodium bese unamathela ekudleni kwe-DASH.
- Funda amalebula okudla. Ukudla okuphakhejiwe kuvame ukuqukethe amazinga aphezulu e-sodium. Funda ilebuli ye-Nutrition Facts ekudleni kwakho konke okudlayo bese uzama ukukhetha ukudla nge-sodium encane. Uzobona amagremu e-sodium abhalwe eduze kwelebula.
Uma uzizwa ukhululekile ukuqapha ukudla kwakho kwe-sodium, bese uqala ukudla ukudla okudla kwe-DASH ukuze ulahlekelwe isisindo bese unciphisa ukucindezeleka kwegazi.
Isinyathelo sesi-2: Ukudla kwe-DASH kokudla ukunciphisa ukucindezeleka kwegazi nokuphumula kwesisindo
Emva kokunciphisa i-sodium ekudleni kwakho, khona-ke gcwalisa ikhabethe lakho ngeDASH yokudla kokudla. Ukudla okudliwayo kwe-DASH ngokwemvelo kuphansi kwe-sodium. Lezi zokudla okunempilo nazo ziphansi emafutheni anamafutha amaningi kanye nama-trans.
Ukuze unciphise ukucindezeleka kwegazi futhi ulahlekelwe isisindo ekudleni kwe-DASH, kufanele udle:
- Izinhlamvu (6-8 servings ngosuku) Izithelo zomzimba ezinempilo zisisiza ukuba uzizwe ugcwele ukuze udle kancane futhi ulahlekelwe isisindo. Ukudla konke okusanhlamvu kuhlanganisa oatmeal, okusanhlamvu okusanhlamvu okugcwele noma i-pasta noma ilayisi elibomvu.
- Imifino : (ama-4-5 ama-servings ngosuku) Imifino ngokwemvelo iphansi ngamakhalori futhi inike umzimba wakho ngamavithamini namaminerali abalulekile. Imifino eminingi emisha nayo iphezulu fiber.
- Izithelo : (4-5 servings ngosuku) Izithelo ezintsha kuyindlela enhle yokwanelisa izinyosi zakho ezinhle ngaphandle kokufaka amakholori amaningi kakhulu ekudleni kwakho kwansuku zonke. Engeza amajikijolo acebile okondla kuwo wonke okusanhlamvu okusanhlamvu wakho noma uthwale i-apula noma ibhanana nawe ukuze udle njengendlela yokudla.
- Ubisi olunamafutha aphansi (ama- 2-3 servings ngosuku) Khetha imikhiqizo yobisi ephansi yamafutha noma ekhululekile ngenkathi usesidlweni se-DASH. Ikomishi lebisi elisezingeni elilodwa ubisi olulodwa.
- Inyama enomzimba, inhlanzi noma izinkukhu (ama- 6 angaphansi noma ngaphansi ngosuku) Amaphrotheni yingxenye ebalulekile ye-DASH yokudla plan. Ukudla okunomsoco onjengezinkukhu kunikeza umthamo onempilo wamaprotheni. Kodwa khumbula ukuthi inyama noma inyama yenkukhu eyodwa kuphela ama-ounces amathathu kuphela. I-DASH dieters nayo ingathola amaprotheni avela kumaqanda, inhlanzi noma inyama ephilile .
- Amantongomane, amaqabunga, imbewu (4-5 ekhonza ngeviki) Amantongomane, afana nama-alimondi noma ama-walnuts, angenza isidlo esikhulu. Kodwa ezinye izithelo zomkhiqizo wezinyosi nezitshalo ziphezulu kasawoti. Ngakho khetha lezi zidakamizwa ngokuhlakanipha futhi udle nje ukukhonza okulodwa ngesikhathi sokudla.
- Amafutha namafutha (ama- 2-3 ama-servings ngosuku) Amafutha angamanye angamafutha ayisishiyagalombili noma i-margarine noma izipuni ezimbili zokugqoka isaladi. I-Smart DASH dieters ilinganisa amafutha awo ukuqinisekisa ukuthi ayidli kakhulu.
- Amaswidi nama-ushukela ( angaphansi kuka-5 ngeviki) Uma ufaka ushukela ekomishi lakho noma ujamu ku-toast yakho, lokhu kubalwa njengoshukela ekudleni kwe-DASH. Zama ukunciphisa ushukela ekudleni kwakho uma usesidlweni se-DASH.
Isinyathelo sesi-3: Landela i-DASH Diet Nutrition
Uma unciphise ukudla kwakho kwe-sodium kumazinga anconyiwe futhi ugcwalise ukudla kwakho kwansuku zonke nokudla oku-DASH-friendly, khona-ke ungakwazi ukuqapha ibhalansi yakho yesondlo. Abacwaningi e- National Institutes of Health babona i-dieters ukunciphisa isisindo nomfutho wegazi ophansi lapho behlangana nale migomo yokudla:
- Inani lamafutha : 27%
- Amafutha anelisiwe: 6%
- Amaprotheni : 18%
- I-carbohydrate: 55%
- I-cholesterol: 150 mg
- I-sodium : 2300 mg
- I-Potassium : 4,700 mg
- I-fibre : 30g
- I-Magnesium : 500 mg
- I-calcium : 1,250 mg
DASH Izinhlelo zokudla, DASH Ukupheka kanye namathiphu
Udinga amathiphu amaningi okulandela ukudla kwe-DASH? Uzothola umhlahlandlela wamahhala ogcwele izinhlelo zokudla, i-DASH yokudla izinhlu zokudla kanye nokupheka kwiwebhusayithi ye-National Institutes of Health. Uzothola uhlelo lwe-DASH lokudla lokudla lwezinsuku ezingu-7 olukuqondisa ngesidlo sokudla seviki eligcwele. Uma ufuna usizo olungaphezulu, kunezinye iziqondiso zokudla kwe-DASH ku-intanethi kanye nezincwadi zokudla ze-DASH ezitholakalayo zokuthenga.
Khumbula ukuthi ukudla kwe-DASH yipulani lesikhathi eside ukuze unciphise ukucindezeleka kwegazi futhi ulahlekelwe isisindo. Akuyona ukudla okusheshayo noma uhlelo lokulahlekelwa isisindo esisheshayo. Gcina isikhathi esiningi njengoba udinga ukufunda mayelana nokudla kwe-DASH nemihlahlandlela yokuthuthukisa impilo yakho isikhathi eside.
> Imithombo:
> Amasevisi Okulawula Nokuvimbela Izifo. Ukucindezelwa Kwegazi Eliphakeme.
> Izikhungo Zikazwelonke Zempilo. I-National Heart, i-Lung ne-Blood Institute Iyini i-DASH Eating Plan?
> Izikhungo Zikazwelonke Zempilo. I-National Heart, Lung and Blood Institute Isiqondiso sakho sokunciphisa ukucindezelwa kwegazi.