Kunzwisisa kudya kweDASH

Kudya kweDASH kwakaderera munyu uye kwakazara michero, muriwo, zviyo zvakakwana, mukaka une mafuta mashoma, uye mapuroteni akaonda. DASH inomirira Maitiro eDhijitari ekumisa Hypertension. Kudya kwacho kwakatanga kugadzirwa kubatsira kudzikisa BP. Iyo zvakare inzira ine hutano yekudzikisa huremu.

Kudya kweDASH kunobatsira iwe kudya chikafu chinovaka muviri.

Izvi hazvisi zvekudya zvetsika zvine munyu chete. Kudya kweDASH kunosimbisa chikafu chine calcium yakawanda, potasium, uye magnesium, uye faibha, iyo, kana ichibatanidzwa, inobatsira kudzikisa BP.

Kutevedzera DASH kudya kwehuremu, iwe unodya zvakawanda zve:

• Asina-starchy miriwo uye michero

Iwe unodya zvikamu zvine mwero zve:

• Zvigadzirwa zvemukaka zvisina mafuta kana zvakaderera
• Mbeu dzese
• Mean nyama, huku, bhinzi, soy chikafu, nyemba, uye mazai uye mazai anotsiva
• Hove
• Nuts uye mbeu
• Mafuta-ane hutano-mafuta, senge maorivhi uye canola mafuta kana avocado

Iwe unofanirwa kudzikamisa:

• Sweets uye zvinwiwa zvinotapira neshuga
• Chikafu chakakwira mumafuta akazara akadai semafuta emukaka akazara, chikafu chine mafuta, mafuta anopisa, uye chikafu chakawanda zvakapetwa
• Doro kunwa

Mutapi wako wehutano anogona kukubatsira kuti uone kuti mangani macalorie aunoda kudya zuva rega rega. Makorori ako anodikanwa anokonzerwa nezera rako, bonde, danho rekuita, mamiriro ekurapa, uye kana uri kuedza kurasikirwa kana kurerutsa huremu hwako. Iyo "Zuva Ine DASH Kudya Chirongwa" inobatsira iwe kuteedzera mangani masevhisi erudzi rumwe rwechikafu iwe chaunogona kudya. Pane zvirongwa zve 1,200; 1,400; 1,600; 1,800; 2,000; 2 600; uye 3,100 macalorie pazuva. DASH inoratidza zvikamu zvidiki uye zvine hutano zvekuchinjisa chikafu kubatsira kurasikirwa uremu.

Iwe unogona kutevedzera chirongwa chekudya icho chinobvumidza kana mazana maviri nemazana matatu emamirigiramu (mg) kana 1,500 mg yemunyu (sodium) pazuva.

Paunenge uchitevera chirongwa cheDASH, iwe unofanirwa kudzora huwandu hwaunodya pane izvi zvekudya:

• Chikafu chine munyu wakawedzerwa (sodium) uye kuwedzera munyu kuzvikafu
• Doro
• Shuwa-zvinotapira zvinwiwa
• Chikafu chakakwira mumafuta akazara, akadai semafuta emukaka akazara uye chikafu chakakangwa-chakakangwa
• Zvikafu zvakapakurwa, izvo zvinowanzo kuve zvine mafuta akawanda, munyu, uye shuga

Usati wawedzera potasium mukudya kwako kana kushandisa zvinotsiva munyu (izvo zvinowanzove zvine potasium), tarisa nemupi wako. Vanhu vane matambudziko eitsvo kana vanotora mimwe mishonga vanofanirwa kungwarira nezvehuwandu hwe potassium yavanoshandisa.

DASH inokurudzira anokwana maminetsi makumi matatu ekurovedza muviri pazuva, mazuva mazhinji evhiki. Chinhu chakakosha ndechekuita angangoita maawa maviri nemaminitsi makumi matatu pasvondo yezviitiko padanho repakati-rekusimba. Ita maekisesaizi ayo anoita kuti moyo wako upombi. Kubatsira kudzivirira kuwedzera uremu, kurovedza muviri kwemaminitsi makumi matanhatu pazuva.

Kudya kweDASH kwakave kwakadzidzwa kwakawanda uye kune zvakawanda zvakanaka zvehutano. Kutevera chirongwa ichi chekudya kunogona kubatsira:

• Deredza kukwirira kweropa
• Deredza njodzi yehosha yemwoyo, kutadza kwemoyo, uye sitiroko
• Batsira kudzivirira kana kudzora mhando 2 chirwere cheshuga
• Kuvandudza cholesterol mazinga
• Deredza mukana weitsvo mabwe

Iyo National Moyo, Ropa, uye Lung Institute yakabatsira kusimudzira iyo DASH chikafu. Inokurudzirwa zvakare na:

• Iyo American Moyo Sangano
• Iyo 2015-2020 Dietary Guidelines yevaAmerica
• Nhungamiro yeU.S. yekurapwa kweropa rakakwira

Kuteedzera chikafu ichi kuchapa zvese zvinovaka muviri zvaunoda. Iyo yakachengeteka kune vese vakuru nevana. Iyo yakaderera mumafuta akazara uye yakakwira mu fiber, chimiro chekudya chinokurudzirwa kune wese munhu.

Kana iwe uine hutano mamiriro, iri zano rakanaka kutaura nachiremba wako usati watanga izvi kana chero chirongwa chekudya kuti uderedze huremu.

PaDASH kudya kudya chirongwa iwe ungangove uchidya yakawanda yakawanda michero, miriwo, uye zviyo zvakakwana. Izvi zvekudya zvakakwirira mu fiber uye kuwedzera kudya kwako kwefibre nekukurumidza kunogona kukonzera kusagadzikana kweGI. Zvishoma nezvishoma wedzera kuti yakawanda sei fiber yaunodya zuva rega rega uye uve nechokwadi chekunwa yakawanda mvura.

Kazhinji, kudya kwacho kuri nyore kutevera uye kunofanira kukusiya uchinzwa kugutsikana. Iwe unenge uchitenga michero yakawanda uye miriwo kupfuura pakutanga, izvo zvinogona kunge zvichidhura kupfuura chikafu chakagadzirwa.

Kudya kwacho kunochinja zvakakwana kuti utevere kana uri wezvirimwa, vegan, kana isina guten.

Unogona kutanga nekuenda kune reNational Moyo, Ropa, uye Lung Institute peji rewebhu "Ndeipi iyo DASH Kudya Chirongwa?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

Iwe unogona zvakare kutenga mabhuku nezve iyo DASH chikafu chinosanganisira matipi ekudya uye mabikirwo.

Hypertension - Kudya kweDASH; Ropa-kumanikidza - Kudya kweDASH

Anodzidza DM, Rakel D. Kudya kweDASH. Muna: Rakel D, ed. Inobatanidza Mushonga. 4th ed. Philadelphia, PA: Elsevier; 2018: chits. 89.

National Moyo, Lung, uye Ropa Institute webhusaiti. DASH chirongwa chekudya. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Yakasvika Nyamavhuvhu 10, 2020.

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.

• DASH Kudya Chirongwa