Chii chinonzi DASH chikafu uye chii chinobatsira

DASH kudya chii ichocho

Kudya kweDASH kwakagadzirwa mumaXNUMX muUnited States. Kunyanya muInstitute of Health muUnited States uye nechinangwa chekugadzira mhando yechikafu chakakodzera vanhu vane hosha yehosha yepamusoro. Nekudaro, kunyangwe kana ichisanganisira izwi rekuti chikafu, ndiwo maitiro ekudya ane humbowo hwesainzi uye akachengeteka chose.

Ichi chinhu chakakosha kuchengeta mundangariro, sezvo isiri fashoni yekudya, kana chishamiso, kana kuratidza kurasikirwa makirosi akati wandei munguva pfupi. Kudya kweDASH inzira yekudya ine hutano, nayo mukuwedzera pakukwanisa kudzikira uremu, iwe uchanakidzwa nezvakawanda zvehutano zvinounza. Tsvaga kuti rudzii rwekudya urwu runosanganisira uye kuti ungazviita sei kumba.

Chii chinonzi DASH chikafu?

DASH chikafu chehypertensive

Izwi rekuti DASH rinobva muchidimbu "Dietary Approaches to Stop Hypertension", iyo inouya kutsanangura kudya kwakanangana nekubvisa BP. Sekureva kwenyanzvi, nekudya kwakaringana zvinokwanisika kubvisa matambudziko akadai sekukwirisa kweropa uye neBP, pasina chikonzero chekushandisa zvinodhaka zvacho. Nechinangwa ichi, chikafu ichi chakagadzirwa zvichibva pakudya chikafu senge chinotevera:

  • Kunwa kwakanaka kwezvikafu senge: michero nemiriwo, skimed dairy, uye zvakaderera-mafuta zvigadzirwa.
  • Kushandiswa kwezviyo zvakakwana kunosanganisirwa: senge mhodzi dzemarudzi ese, mhodzi, mafuta emiriwo uye nzungu, kunyanya nzungu.
  • Kudya hove uye nyama dzakaonda. Nguva dzose uchisarudza zvidimbu zvine hushoma huwandu hwemafuta.
  • Iko kunwa kwemunyu uye zvigadzirwa zvirimo zvinoderedzwa kusvika padiki. Uye zvakare, zvigadzirwa senge zvinwiwa zvine shuga, zviwitsi uye zvakakwenenzverwa zvinofanirwa kudzikiswa.
  • Bvisa kana kudzikisa kunwa kwezvinwiwa zvinodhaka kusvika padiki.

Kudya kweDASH kunoenderana nekuderedza kudyiwa kwemunyu, ku wedzera iyo yemamwe zvicherwa senge potasium, magnesium kana calcium. Chikonzero chemaminerari aya kukuvadza sodium ndechekuti ekare anoshanda mukudzora neBP. Saka mhando iyi yekudya inosanganisira kudyiwa kwezvikafu zvakapfuma mu magnesium, calcium uye potasium, pamwe nezvimwe zvakapfuma nefibre. Kubva kana zvabatanidzwa, zvinoshanda pamwechete uye zvinoderedza BP.

Ndeye munhu wese?

Kudya kwehypertensive

Kunyangwe chikafu cheDASH chakatogadzirirwa varwere vakasarudzika vane dambudziko repamusoro reropa, iri mhando ine hutano yekudya iyo inogona kuchinjirwa kune wese munhu. Zvakanyanya kune vanhu vasina chero rudzi rwehurwere uye ivo vanongotsvaga kusimudzira chikafu uye nekudaro hutano. Zvakare zvinokurudzirwa kune vamwe varwere vane zvirwere zvakaita seshuga.

Muchidimbu, shanduko mukudya yaunogona kusimudzira hutano hwako munzira dzose. Kana iwe uchida kutora DASH kudya senzira yekudya, iwe unofanirwa kutevedzera anotevera marongero.

  • Deredza kunwa munyu mukicheni, hapana kupfuura pasipuni yetii yekofi pazuva.
  • Bvisa iyo yakasarudzika-yakagadziriswa, appetizers zvine munyu, zvakabikwa kare uye zvinotapira.
  • Tora kune zvishoma 3 zvidimbu zvemichero pazuvaa, kunyangwe pese pazvinogoneka zvinokurudzirwa kuve nezvikamu zvishanu zvizere.
  • Idya muriwo mazuva ese uye pakudya kwese, kunyanya musaradhi.
  • Dzivisa kubika nema bouillon cubes ane huwandu hwakawanda hwe sodium. Asi, shandisa zvinonhuwira kuwedzera zvinonaka nenzira ine hutano.
  • Kubika, sarudza sarudzo dzakareruka uye dzivirira chikafu chakakangwa, chakabikwa uye chine mafuta zvakanyanya.
  • Inwa mvura yakakwana, pakati petita nehafu nemarita maviri pazuva. Iwe unogona kuzvidzora zviri nyore kana iwe ukaiverenga nemagirazi emvura, ayo angave angangoita 8. Infusions zvakare kuverenga.
  • Unogona kutora chingwa kaviri pazuva, zvirinani icho chingwa chegorosi chakazara uye chisina munyu.

Sezvauri kuona, iyo DASH yekudya inodzora kudyiwa kwemunyu uye zvigadzirwa zvinokuvadza kudzora kwehypertension. Kana iyi iri nyaya yako, pamusoro pekutevera kudya kwakadai, uchafanirwa kubvunza chiremba wako. Muchiitiko chekuti iwe uchingoda kunatsiridza chikafu chako pasina kutambura nezvirwere, unogona kuchinjisa chikafu ichi kune zvaunoda. Nekuti chikafu chine hutano chakafanana nehutano hwakanaka.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako