Ukutya kwe-DASH kwadalwa ngeminyaka yoo-XNUMX eUnited States. Ngokukodwa kumaZiko ezeMpilo e-United States kunye nenjongo yokudala uhlobo lokutya olulungele abantu abanexinzelelo. Ke ngoko, nokuba ibandakanya igama elithi ukutya, isitayile sokutya esinobungqina besayensi kwaye sikhuselekile ngokupheleleyo.
Le yinto ebalulekileyo ukuyigcina engqondweni, ekubeni akusiyo i-fad diet, okanye imimangaliso, okanye ibonakalise ukulahlekelwa iikhilogram ezininzi ngexesha elifutshane kakhulu. Ukutya okungu-DASH yindlela yokutya esempilweni, ukongeza ekubeni nakho ukunciphisa umzimba, uya kunandipha iingenelo ezininzi zempilo ezizisayo. Fumanisa ukuba luhlobo luni lokutya olu kwaye luqhutywa njani ekhaya.
Yintoni ukutya DASH?
Igama elithi DASH livela kwi-acronym "Dietary Approaches to Stop Hypertension", echaza ukutya okujoliswe ekupheliseni uxinzelelo lwegazi. Ngokutsho kweengcali, ngokutya okufanelekileyo kunokwenzeka ukuba kupheliswe iingxaki ezinje ngoxinzelelo oluphezulu lwegazi kunye noxinzelelo lwegazi, ngaphandle kwesidingo sokusebenzisa iziyobisi. Ngaloo njongo, oku kutya kwadalwa ngokusekwe ekutyeni kokutya okunje kulandelayo:
- Ukusetyenziswa kakuhle kokutya okunje: iziqhamo kunye nemifuno, imveliso yobisi ecoliweyo, kunye nezinto eziphuma kumafutha aphantsi.
- Ukusetyenziswa kweenkozo ezipheleleyo kubandakanywa: ezinjengeembotyi zazo zonke iintlobo, iimbewu, ioyile yemifuno kunye namandongomane, ngakumbi amandongomane.
- Ukutya inyama engenamafutha kunye nentlanzi. Ngalo lonke ixesha ukhetha amaqhekeza kunye nenani elincinci lamafutha.
- Ukusetyenziswa kwetyuwa kunye neemveliso eziqulethwe kuyo kuncitshiswe kuncinci. Ukongeza, iimveliso ezifana neziselo ezinoshukela, iilekese kunye ne-ultra-processed kufuneka zincitshiswe.
- Ukuphelisa okanye ukunciphisa ukusetyenziswa kweziselo ezinxilisayo ubuncinane.
Ukutya kwe-DASH kusekelwe ekunciphiseni ukuthathwa kwetyuwa, ukuya yonyusa leyo yezinye iiminerali ezinje nge potassium, magnesium okanye calcium. Isizathu sokuba ezi zimbiwa zibe yingozi kwisodium kukuba yangaphambili iyasebenza ekulawuleni Uxinzelelo lwegazi. Ke olu hlobo lokutya lubandakanya ukutya okunotye ngemagniziyam, ikhalsiyam kunye ne potassium, kunye nezinye ezityebileyo kwifayibha. Ukususela xa zidibene, zisebenza kunye kwaye zinciphisa uxinzelelo lwegazi.
Ngaba yeyomntu wonke?
Nangona ekuqaleni ukutya kwe-DASH yenzelwe izigulana ezithile ezineengxaki zoxinzelelo lwegazi oluphezulu, luhlobo lokutya olunempilo olunokuthi luhlengahlengiswe kuye wonke umntu. Kakhulu kubantu abangenalo naluphi na uhlobo lwe-pathology kwaye bafuna nje ukuphucula isondlo kwaye ngaloo ndlela impilo. Kananjalo kuyacetyiswa kwezinye izigulana ezinezifo ezinje ngeswekile.
Ngamafutshane, utshintsho kwindlela yokutya onokuthi uphucule ngayo impilo yakho ngandlela zonke. Ukuba ufuna ukwamkela ukutya kwe DASH njengendlela yokutya, kufuneka ulandele ezi zikhokelo zilandelayo.
- Ukunciphisa ityuwa ekhitshini, akukho ngaphezu kwetispuni yenqanaba lekofu ngosuku.
- Susa i-ultra-processed, izibheno zinetyuwa, ziphekwe kwangaphambili kwaye ziswiti.
- Thatha ubuncinci Iziqhamo ezi-3 ngosukua, nangona kunokwenzeka ukuba kuyacetyiswa ukuba ube namaqhekeza amahlanu apheleleyo.
- Yitya imifuno yonke imihla nakuzo zonke izidlo, ngokukhethekileyo kwisaladi.
- Gwema ukupheka ngee-bouillon cubes eziqulethe izixa ezikhulu zesodium. Endaweni yoko, sebenzisa iziqholo ukongeza incasa ngendlela esempilweni.
- Ukupheka, khetha olona khetho lulula kwaye uphephe ukutya okuqhotsiweyo, okuphekiweyo kunye nokutya okunamafutha kakhulu.
- Sela amanzi ngokwaneleyo, phakathi kwelitha enesiqingatha kunye neelitha ezimbini ngosuku. Unokuyilawula ngokulula ukuba ubala ngeeglasi zamanzi, ezinokuba malunga ne-8. I-infusions nayo ibala.
- Ungathatha isonka kabini ngemini, ngokukhethekileyo sisonka sengqolowa esipheleleyo kwaye ngaphandle kwetyuwa.
Njengoko ubona, ukutya kwe-DASH kulawula ukusetyenziswa kwetyuwa kunye neemveliso ezinobungozi kulawulo loxinzelelo lwegazi. Ukuba le yimeko yakho, ukongeza ekulandeleni ukutya okunje, kuya kufuneka udibane nogqirha wakho. Kwimeko apho ufuna nje ukuphucula ukutya kwakho ngaphandle kokubandezeleka kwi-pathologies, unokuhlengahlengisa oku kutya kwiimfuno zakho. Kuba ukutya okunempilo kufana nempilo entle.