Ingabe udidekile mayelana ne-DASH plan yokudla? Ochwepheshe bokulahlekelwa isisindo kanye nabachwepheshe bezokwelapha ngokuvamile babhekisela ku-DASH yokudla uhlelo futhi bayincoma ukuba kube ngcono impilo. Kodwa akulula ngaso sonke isikhathi ukuthola imihlahlandlela yokulandela ukudla kwe-DASH. Thola ukuthi kungani uhlelo lokudla kwe-DASH luthandwa nokuthi lungakusiza kanjani ukufinyelela imigomo yakho yokulahlekelwa isisindo.
Kuyini I-DASH Diet?
Ukudla kwe-DASH akuyona uhlelo lokulahlekelwa kwesisindo.
Empeleni, akuyona uhlelo lokulahlekelwa isisindo okwamanje. Igama elithi "DASH" lisho izindlela Zokudla Zokuyeka I-Hypertension. Uhlelo lokudla lwasungulwa ukusiza abantu baphathe ukucindezela kwegazi eliphezulu. Ukudla kwe-DASH kukhuthazwa yi-Institutes of Health kazwelonke kanye ne-USDA njengenye yezinhlelo zokudla okunempilo kakhulu impilo enhle nokuphila okuhle.
Ukudla kwe-DASH kuvame ukuphakanyiswa kubantu abadinga ukunciphisa ukudla kwabo. Lokhu kungafaka abantu abane-high blood pressure . Kungabandakanya abantu abanesifo sikashukela noma isifo esingenasifo sezinso, ama-Afrika aseMelika noma abantu abaneminyaka engu-51 noma ngaphezulu.
Ungakwazi yini ukulahlekelwa isisindo kuhlelo lokudla kwe-DASH? Yebo! Eqinisweni, imithombo eminingana ilinganisela njalo le plan yokudla njengenye yezinto eziphambili zokudla kwesisindo esitholakalayo ngoba ukudla okudlayo ohlelweni ngokuvamile kuphansi kwama-calories namafutha. Futhi ngenxa yokuthi umgomo wesimiso ukunciphisa ukushisa komfutho wegazi, uzothola ukuthi iningi lokudla okudlayo ekudleni kwe-DASH kuthathwa kancane kancane futhi liqukethe usawoti ongaphansi.
Indlela Yokulandela Ukudla Kwe-DASH
Uma ufuna ukusebenzisa ukudla kwe-DASH ukuze ulahlekelwe isisindo, uzothola izinsiza eziningana ukukusiza ukuthi udle ukudla okulungile, uhlele ukudla futhi ubeke phansi. Kodwa ngoba lokhu akuyona uhlelo lokulahlekelwa kwesisindo, ngeke uthole isinyathelo esilandelayo esilandelayo kuphela. Esikhundleni salokho, kufanele wenze umsebenzi wesikole omncane ukuze uhlele ukudla , thola izindlela zokupheka futhi ufunde ukudla ukudla okugunyaziwe kwe-DASH.
Nokho, izindaba ezinhle ukuthi umsebenzi owengeziwe uwufanelekile. Esinye sezizathu ukuthi ukudla kwe-DASH kulinganiswa kakhulu ukuthi uhlelo lokudla kulula ukulandela. Lokhu kusho ukuthi kuyisimo esimeme isikhathi eside. Akukho "okuvunyelwe" ukudla noma "ukuvinjelwa" ukudla. Esikhundleni salokho uzodla izithelo nemifino eningi, imikhiqizo yobisi ephansi ephansi, okusanhlamvu okugcwele, inhlanzi, izinkukhu, ubhontshisi, imbewu kanye namantongomane. Uzonciphisa ukusetshenziswa kwakho kwezimvu ezibomvu, iziphuzo eziphuzayo, futhi yiqiniso, ukudla okunomsoco omkhulu kakhulu.
Uma ufuna ukuqala ukulahlekelwa isisindo kuhlelo lokudla kwe-DASH, lezi zinsiza ezinkulu ukukusiza ukuthi uqale:
- I-DASH Diet Yokunciphisa Ukucindezeleka Kwegazi
- I-DASH Diet: Izinzuzo Ne-Cons
- Uhlelo lwe-DASH lokudla lokudla
- Indlela Yokulandela I-DASH Yokudla Plan
Imithombo:
Hlola i-DASH yokudla Plan. I-National Heart Lung ne-Blood Institute. Kufinyelelwe: Agasti 20, 2015. https://www.nhlbi.nih.gov/health/health-topics/topics/dash