Kudya kweDASH: chii icho, maitiro ekuzviita uye menyu

Zvemukati

• Kugadzira
• Zvibvumirano zvinobvumidzwa
• Zvikafu zvekudzivirira
• DASH yekudya menyu sarudzo
• Matipi ekuderedza kunwa munyu
• Maitiro ekuita iyo DASH chikafu kuti uderedze huremu

Kudya kweDASH chirongwa chekudya chine donzvo guru kubatsira kudzikisa BP. Zvisinei, yakashandiswawo kudzikisa huremu uye kubatsira kudzora chirwere cheshuga. Izwi rokuti DASH rinobva kuChirunguKudya Kunosvika Kumisa Hypertension, iyo inomirira Maitiro ekurwisa Hypertension.

Kudya uku kunokurudzira kudyiwa kwemuriwo, michero uye zviyo zvakakwana. Kuti ishandiswe zvakare kudzikisa huremu, maitiro echikafu anogona kuchengetedzwa, zvisinei nekushandisa kwakaderera pane kwakajairwa kunogona kukurudzirwa kudzikisa macalorie mune chikafu.

Kugadzira

Kudya kweDASH hakungotarise chete kudzikisa munyu kudzora hypertension, asi kunonyanya kutarisana nekuvandudza mhando yechikafu chinodyiwa zuva nezuva, icho chinobatsirawo kudzora mamwe matambudziko, senge kufutisa, cholesterol yakawanda uye chirwere cheshuga. Uye zvakare, hapana chikonzero chekutenga zvakakosha chikafu.

Zvibvumirano zvinobvumidzwa

Chikafu chinofanira kudyiwa muhuwandu hwakawanda ndechevaya vakapfuma mumapuroteni, fiber, potasium, magnesium, calcium uye mafuta asina kutsetseka, akadai se:

• Chibereko;
• Muriwo nemiriwo;
• Mbeu dzese, senge oats, hupfu hwese hwegorosi, mupunga wakasviba uye quinoa;
• Mukaka uye zvigadzirwa zvemukaka skimmed;
• Mafuta akanaka, kunge chestnuts, nzungu, walnuts, hazelnuts nemafuta emuorivhi;
• Mean nyama, ndoda hove, huku uye kuonda kwe nyama tsvuku.

Huwandu hwemunyu hunofanirwa kuve 2,300 mg yesodium pazuva, iyo yakaenzana nepasipuni. Huwandu hwezvikafu izvi zuva nezuva zvinoenderana neuwandu hwemakoriori ezuva nezuva anodiwa nemuviri, ayo anofanirwa kuverengerwa neyeanodya, sezvo achigona kusiyana nezera, murume kana mukadzi, chiitiko chemuviri pamwe nezvirwere zvakabatana.

Uye zvakare, zvakakoshawo kuti uite kurovedza muviri nguva dzose, sezvo ichifarira kudzikiswa kweropa uye kudzora uremu, zvichibatsira kusimudzira hutano mune zvese.

Zvikafu zvekudzivirira

Zvikafu zvinofanirwa kudzivirirwa kubva kuDASH kudya ndeizvi:

• Maswiti ane shuga yakawanda uye zvekudya, kusanganisira zvigadzirwa zveindasitiri zvakadai semabhisikiti akaiswa, zvinwiwa, chokoreti uye zvakagadzirira-kudya-makeke;
• Chikafu chakazara hupfu chena, zvakadai semabhisikiti, pasita nechingwa chena;
• Chikafu chakakwira mumafuta akazara, dzakadai senyama tsvuku ine mafuta akawanda, soseji, soseji, bhekoni;
• Zvinwiwa zvinodhaka.

Uye zvakare, kudzikisa kudyiwa kwemunyu uye zvine sodium-zvakapfuma, senge bouillon cubes, soseji, soseji, hupfu hwehupfu uye chikafu chakaomeswa nechando, zvinowedzera kushanda kweiyo DASH chikafu chekudzikisa BP.

DASH yekudya menyu sarudzo

Iyi tafura inotevera inoratidza muenzaniso we3-zuva DASH menyu:

Uye zvakare, zvakakosha kuti usapfuure 2,300 mg yesodium. Mari inosanganisirwa mumenu inogona kusiyana zvichienderana nezera, murume kana murume, kurovedza muviri uye chirwere chakabatana uye, nekudaro, zvakakosha kuti ubvunze wezvehutano kuitira kuti ongororo izere iitwe uye chirongwa chezvehutano chinoenderana nezvinodiwa chinogadzirwa.

Matipi ekuderedza kunwa munyu

Mamwe matipi ekudzora kudyiwa kwesodium uye munyu mune chikafu ndea:

• Kusarudza chikafu chitsva uye chechisikigo, mune chekutenga chikafu chakaomeswa kana chekakani, chakanakira kusarudza izvo zvakaderera mune sodium kana izvo zvisina munyu wakawedzerwa;
• Verenga ruzivo rwehutano hwechikafu uye enzanisa huwandu hwesodium irimo, uchisarudza chigadzirwa chine shoma kwazvo sodiamu kana chisina munyu wakawedzerwa;
• Kuti uwedzere kuravira kwechikafu, unogona kushandisa zvinonhuwira miriwo, turmeric, sinamoni, ndimu nevhiniga;
• Dzivisa kudyiwa kwekachup, mustard, mayonnaise, Worcestershire muto, soy muto uye zvinonaka zvekudya.

Uye zvakare, nyama inogadziriswa, yekuputa kana yekuchengetedza inofanirwa kudzivirirwa.

Maitiro ekuita iyo DASH chikafu kuti uderedze huremu

Kudya kweDASH kunogona zvakare kushandiswa kudzikisa huremu nekuderedza huwandu hwechikafu chakadyiwa, kuitira kuti macalorie ezuva racho ave mashoma pane macalorie anodiwa kuti muviri urambe uine huremu.

Uye zvakare, mamwe marongero akadai sekuwedzera chiitiko chemuviri, kutora tii thermogenic uye kudzikisa kudyiwa kwehydrohydrate zvinobatsira kudzikisa huremu, uye zvinogona kuverengerwa mukudya kweDASH kusimudzira zvazvinoita pakubata uremu.

Ona vhidhiyo pazasi kune mamwe matipi ekuderedza BP.