DASH chikafu chekudzora yakakwira BP

DASH inomirira Maitiro eDhijitari ekumisa Hypertension. Kudya kweDASH kunogona kubatsira kudzikisa kukwirisa kweropa uye cholesterol nemamwe mafuta muropa rako. Iyo inogona kubatsira kudzikisa njodzi yako yekurwadziwa kwemoyo uye sitiroko uye kukubatsira iwe kurasikirwa uremu. Kudya uku kwakaderera mune sodium (munyu) uye yakafuma muzvinhu zvinovaka muviri.

Kudya kweDASH kunoderedza kukwirisa kweropa nekudzikisa huwandu hwesodium mune chako chikafu kune 2300 milligrams (mg) pazuva. Kuderedza sodium kusvika 1500 mg pazuva kunoderedza kuwedzera kweropa zvakanyanya. Inosanganisirawo zvakasiyana siyana zvekudya zvine michero zvinovaka muviri zvinobatsira vamwe vanhu kudzikisa BP, senge potasium, calcium, uye magnesium.

Pachikafu cheDASH, ucha:

• Wana miriwo yakawanda, michero, uye isina mafuta kana mukaka une mafuta mashoma
• Sanganisira zviyo zvese, bhinzi, mbeu, nzungu, nemafuta emiriwo
• Idya nyama dzakaonda, huku, uye hove
• Cheka zvakare pamunyu, nyama tsvuku, zviwitsi, uye zvinwiwa zvine shuga
• Deredza zvinwiwa zvinodhaka

Iwe unofanirwa zvakare kuwana inokwana makumi matatu maminetsi ehuremu-hwesimba kurovedza muviri mazuva mazhinji evhiki. Mienzaniso inosanganisira kufamba nekukurumidza kana kuchovha bhasikoro. Vavarira kuwana kanokwana maawa maviri nemaminitsi makumi matatu ekurovedza muviri pasvondo.

Iwe unogona kutevera iyo DASH kudya kana iwe uchida kudzivirira yakakwira BP. Inogona zvakare kukubatsira iwe kurasikirwa nehuremu hwakawedzera. Vazhinji vanhu vanogona kubatsirwa nekudzikisa kudyiwa kwesodium kusvika pamamirigiramu mazana maviri nemazana matatu (mg) pazuva.

Mutapi wako wezvehutano anogona kupa zano rekudzosera kumashure kune 1500 mg pazuva kana iwe:

• Watova neBP yakakwira
• Iva nechirwere cheshuga kana chirwere chetsvo chisingaperi
• Ndo African American
• Vane makore makumi mashanu nemashanu kana kupfuura

Kana iwe ukatora mushonga kurapa yakakwira BP, usamire kutora mushonga wako paunenge uri paDASH kudya. Ive neshuwa yekuudza mupi wako iwe uri kutevera iyo DASH kudya.

Pachikafu cheDASH, unogona kudya chikafu kubva kumapoka ese ezvikafu. Asi iwe unozosanganisira zvimwe zvekudya izvo zvakasikwa zvakaderera munyu, cholesterol, uye mafuta akazara. Iwe zvakare uchasanganisira chikafu chakazara mu potassium, calcium, magnesium, uye fiber.

Heino runyorwa rwemapoka ezvikafu uye mangani masevhisi eumwe neumwe iwe aunofanirwa kuve nawo pazuva. Kune chikafu chine 2000 macalorie pazuva, iwe unofanirwa kudya:

• Muriwo (4 kusvika ku5 servings pazuva)
• Zvibereko (4 kusvika ku5 servings pazuva)
• Zvishoma-mafuta kana mafuta-asina mairi zvigadzirwa, senge mukaka uye yogati (2 kusvika ku3 servings pazuva)
• Zviyo (6 kusvika ku8 servings pazuva, uye 3 inofanira kunge yakazara zviyo)
• Hove, nyama isina mafuta, uye huku (2 servings kana zvishoma pazuva)
• Bhinzi, mbeu, uye nzungu (4 kusvika ku5 servings pasvondo)
• Mafuta nemafuta (2 kusvika ku3 servings pazuva)
• Sweets kana akawedzera shuga, senge jelly, yakaoma pipi, mapira manyuchi, sorbet, uye shuga (mashoma pane mashanu masevhisi pasvondo)

Huwandu hweservings hwauinadzo zuva rega rega zvinoenderana nekuti mangani macalorie aunoda.

• Kana iwe uri kuyedza kudzikisa huremu, ungangoda mashoma servings pane akanyorwa.
• Kana usiri kunyatsoshanda, tarisa kune yakaderera nhamba yemasevhisi akanyorwa.
• Kana iwe uchishanda zvine mwero, iva nenhamba yepamusoro yemasevhisi.
• Kana iwe uchinyatsoshanda, ungangoda mamwe masevhisi pane akanyorwa.

Wako mupi anogona kubatsira kuwana iyo chaiyo nhamba yeservings pazuva iwe.

Kuti uzive kuti yakawanda sei yekudya, iwe unofanirwa kuziva ekushandira saizi. Pazasi pane sampuro servings yeboka rega rega rekudya.

Muriwo:

• 1 kapu (70 gramu) miriwo yakasvibira yemashizha
• ½ mukombe (90 gramu) akachekwa miriwo mbishi kana kubikwa

Zvibereko:

• 1 michero yepakati (6 ounces kana 168 gramu)
• ½ mukombe (70 gramu) michero mitsva, yechando, kana yemumagaba
• ¼ mukombe (25 gramu) michero yakaomeswa

Zvigadzirwa zvemukaka zvisina mafuta kana zvakaderera-mafuta:

• 1 mukombe (240 milliliters) mukaka kana yogati
• 1 ounce (oz) kana 50 gramu (g) ​​chizi

Zviyo (Chinangwa kuita yako yose yezviyo sarudzo yezviyo zvakakwana. Zvigadzirwa zvezviyo zvakakwana zvine fiber yakawanda uye mapuroteni kupfuura zvigadzirwa "zvegorosi".):

• 1 bundu rechingwa
• ½ mukombe (80 magiramu) mupunga wakabikwa, pasita, kana zviyo

Nyama yakaonda, huku, uye hove:

• 3 oz (85 g) yehove yakabikwa, nyama isina mafuta, kana huku

Nuts, mbeu, uye nyemba:

• ½ mukombe (90 gramu) nyemba dzakabikwa (bhinzi dzakaomeswa, pizi)
• 1/3 mukombe (45 gramu) nzungu
• 1 tablespoon (10 gramu) mbeu

Mafuta nemafuta:

• 1 teaspoon (5 milliliters) mafuta emuriwo
• 2 tablespoons (30 gramu) yakaderera-mafuta saladhi kupfeka
• 1 teaspoon (5 gramu) margarine akapfava

Sweets uye akawedzera shuga:

• 1 tablespoon (15 gramu) shuga
• 1 tablespoon (15 gramu) jelly kana jam
• ½ mukombe (70 gramu) sorbet, gelatin dhizeti

Zviri nyore kutevera DASH kudya. Asi zvinogona kureva kuti uchinje zvimwe zvauri kudya iye zvino. Kutanga:

• Usaedze kuita shanduko zvese kamwechete. Zvakanaka kuchinja zvaunodya zvishoma nezvishoma.
• Kuti uwedzere miriwo kuchikafu chako, edza kuva nesaladi masikati. Kana, wedzera cucumber, lettuce, shredded karoti, kana matomatisi kumasangweji ako.
• Panofanira kugara paine chimwe chinhu chakasvibira mundiro yako. Zvakanaka kushandisa miriwo yakaoma nechando pane nyowani. Ingo ita chokwadi chekuti pasuru haina yakawedzera munyu kana mafuta.
• Wedzera michero yakachekwa kuchirimwa chako kana oatmeal pakudya kwemangwanani.
• Kune dhizeti, sarudza michero mitsva kana yakaderera-mafuta echando yogati panzvimbo yemaswiti ane ma-calori mazhinji, akadai semakeke kana mapai.
• Sarudza zvinwiwa zvine hutano, zvakadai semakeke emupunga asina kuvharwa kana popcorn, miriwo mbishi, kana yogati. Michero yakaomeswa, mhodzi, uye nzungu zvakare zvinoita sarudzo huru dzekudya. Ingo chengeta izvi zvikamu zvidiki nekuti izvi zvekudya zvakakwirira mune yakazara macalorie.
• Funga nezve nyama sechikamu chekudya kwako, panzvimbo pekosi huru. Deredza migove yako yenyama yakakora kusvika kumaawa matanhatu (170 magiramu) pazuva. Unogona kuve nemaviri-matatu (85 gramu) servings mukati mezuva.
• Edza kubika usina nyama kanokwana kaviri pasvondo. Pane kudaro, idya bhinzi, nzungu, tofu, kana mazai epuroteni yako.

Kuti udzikise huwandu hwemunyu mune chako chikafu:

• Tora munyu unozadza kubva patafura.
• Ratidza chikafu chako nemishonga nezvinonhuwira panzvimbo pemunyu. Lemon, lime, uye vhiniga zvinowedzerawo kunaka.
• Dzivisa zvekudya zvemumagaba uye entree yechando. Anowanzove akakwirira munyu. Paunogadzira zvinhu kubva pakutanga unenge uine masimba pamusoro pekuti munyu unopinda sei mairi.
• Tarisa zvese zvinyorwa zvekudya zve sodium. Unogona kushamisika nekuwanda kwaunowana, uye nekwaunowana. Kudya kwechando, masobho, kupfeka saradhi, uye chikafu chakagadzirwa kazhinji zvine yakawanda sodium.
• Sarudza chikafu chine zvishoma pasi pe5% yehuwandu hwezuva nezuva hwe sodium.
• Tsvaga yakaderera-sodium vhezheni yezvikafu kana iwe uchigona kuzviwana.
• Deredza chikafu uye zvinwiwa zvine munyu wakawanda, senge mapundu, maorivhi, nyama dzakaporeswa, ketchup, soy muto, masitadhi, uye barbeque muto.
• Kana uchidya, kumbira kuti chikafu chako chiitwe chisina kuwedzerwa munyu kana MSG.

Kune akawanda mabhuku nezve iyo DASH chirongwa chekudya chinokubatsira iwe kutanga. Aya mabhuku anogona zvakare kupa sampuro zvirongwa zvechikafu uye mazano eresipi.

Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA / ACC nhungamiro pane manejimendi manejimendi yekudzora njodzi yemoyo J Ndiri Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 www.ncbi.nlm.nih.gov/pubmed/24239922.

Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits. 213.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

National Moyo, Lung, uye Ropa Institute (NIH) webhusaiti. Tsananguro yeiyo DASH chirongwa chekudya. www.nhlbi.nih.gov/health/health-topics/topics/dash. Yakagadziridzwa May 1, 2018. Yakasvika munaNdira 23, 2019.

Victor RG, Libby P. Systemic hypertension: manejimendi. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsiko 47.

Whelton PK, Carey RM, Aronow WS, et al. 2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA nhungamiro yekudzivirira, kuona, kuongorora, uye manejimendi yeropa rakakwira muvanhu vakuru. J Ndiri Coll Cardiol. 2018; 71 (19). e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

• DASH Kudya Chirongwa
• Maitiro Ekudzivirira Yakakwira Ropa Kumanikidza