DASH yokudla ukwehlisa umfutho wegazi ophakeme

I-DASH imele Izindlela Zokudla Zokumisa Umfutho Wegazi ophezulu. Ukudla kwe-DASH kungasiza ukwehlisa umfutho wegazi ophakeme kanye ne-cholesterol namanye amafutha egazini lakho. Kungasiza ukwehlisa ingozi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi futhi kukusize wehlise isisindo. Lokhu kudla kuphansi nge-sodium (usawoti) futhi kucebile ngomsoco.

Ukudla kwe-DASH kunciphisa umfutho wegazi ophakeme ngokwehlisa inani le-sodium ekudleni kwakho kuye kuma-2300 milligrams (mg) ngosuku. Ukwehlisa i-sodium kuya ku-1500 mg ngosuku kunciphisa umfutho wegazi kakhulu. Kubandakanya nokudla okuhlukahlukene okunothile ngomsoco okusiza abanye abantu ukwehlisa umfutho wegazi, njenge potassium, calcium, ne-magnesium.

Ekudleni kwe-DASH, uzo:

• Thola imifino eningi, izithelo, nobisi olungenamafutha noma olunamafutha amancane
• Faka okusanhlamvu okuphelele, ubhontshisi, imbewu, amantongomane, namafutha emifino
• Yidla inyama engenamafutha, izinkukhu nezinhlanzi
• Nciphisa usawoti, inyama ebomvu, amaswidi, neziphuzo ezinoshukela
• Nciphisa uphuzo oludakayo

Kufanele futhi uthole okungenani imizuzu engama-30 yokuvivinya umzimba ngokulingene izinsuku eziningi zeviki. Izibonelo zifaka ukuhamba ngamandla noma ukugibela ibhayisikili. Hlela ukuthola okungenani amahora ama-2 nemizuzu engu-30 yokuzivocavoca ngeviki.

Ungakulandela ukudla kwe-DASH uma ufuna ukuvimbela umfutho wegazi ophakeme. Kungakusiza nokuthi ulahlekelwe isisindo esingeziwe. Iningi labantu lingazuza ngokwehlisa ukudla kwe-sodium kuye kuma-2300 milligrams (mg) ngosuku.

Umhlinzeki wakho wezokunakekelwa kwempilo angaphakamisa ukuthi wehlisele emuva ku-1500 mg ngosuku uma:

• Kakade une-high blood pressure
• Unesifo sikashukela noma isifo sezinso esingalapheki
• Ingabe ama-African American
• Uneminyaka engu-51 noma ngaphezulu

Uma uphuza umuthi wokwelapha umfutho wegazi ophakeme, ungayeki ukuphuza umuthi wakho ngesikhathi usudla i-DASH. Qiniseka ukuthi utshela umhlinzeki wakho ukuthi ulandela ukudla kwe-DASH.

Ekudleni kwe-DASH, ungadla ukudla okuvela kuwo wonke amaqembu okudla. Kepha uzofaka okuningi kokudla ngokwemvelo okunosawoti omncane, i-cholesterol, namafutha agcwele. Uzofaka nokudla okune-potassium eningi, i-calcium, i-magnesium ne-fiber.

Nalu uhlu lwamaqembu okudla nokuthi mangaki ama-servings okufanele ube nawo ngosuku. Ngokudla okunama-calories angama-2000 ngosuku, kufanele udle:

• Imifino (4 kuya ku-5 servings ngosuku)
• Izithelo (4 kuya ku-5 servings ngosuku)
• Imikhiqizo yobisi engenamafutha amancane noma engenamafutha, njengobisi neyogathi (ama-servings ama-2 kuye kwayi-3 ngosuku)
• Izinhlamvu (ama-servings ayisithupha kuya kwayi-8 ngosuku, kanti ama-3 kufanele abe okusanhlamvu okuphelele)
• Inhlanzi, inyama engenamafutha, nezinkukhu (ama-servings ama-2 noma ngaphansi ngosuku)
• Ubhontshisi, imbewu, namantongomane (ama-servings amane kuye kwayi-5 ngeviki)
• Amafutha namafutha (ama-servings amabili kuya kwangu-3 ngosuku)
• Amaswidi noma ushukela ongeziwe, njenge-jelly, uswidi onzima, isiraphu ye-maple, i-sorbet, noshukela (ama-servings angaphansi kwama-5 ngesonto)

Inani lezinsizakalo onalo usuku ngalunye lincike ekutheni mangaki amakhalori owadingayo.

• Uma uzama ukunciphisa isisindo, ungahle udinge ama-servings ambalwa kunalawo asohlwini.
• Uma ungasebenzi kakhulu, phokophela inombolo engezansi yezinsizakalo ezibalwe.
• Uma usebenza ngokulingene, yiba nenani eliphakeme lezinsizakalo.
• Uma usebenza kakhulu, ungadinga ama-servings amaningi kunokufakwa kuhlu.

Umhlinzeki wakho angakusiza ukuthola inani elifanele lezinsizakalo ngosuku lwakho.

Ukuze wazi ukuthi ungadla okungakanani, udinga ukwazi osayizi bokuphaka. Ngezansi kunikezwa isampula kweqembu ngalinye lokudla.

Imifino:

• 1 inkomishi (70 amagremu) imifino eluhlaza eluhlaza
• ½ inkomishi (ama-gramu angama-90) imifino eluhlaza noma ephekiwe

Izithelo:

• 1 izithelo eziphakathi (ama-ounces ayisithupha noma ama-168 amagremu)
• ½ inkomishi (70 amagremu) izithelo ezintsha, ezibandisiwe noma ezisemathinini
• ¼ inkomishi (25 amagremu) izithelo ezomisiwe

Imikhiqizo yobisi engenamafutha noma ephansi:

• 1 inkomishi (240 milliliters) ubisi noma iyogathi
• 1 ounce (oz) noma u-50 grams (g) ushizi

Izinhlamvu (Hlela ukwenza konke ukukhetha kwakho okusanhlamvu kube okusanhlamvu konke. Imikhiqizo ephelele yokusanhlamvu iqukethe ifayibha namaprotheni amaningi kunemikhiqizo yokusanhlamvu "ecwengekile"):

• 1 isinkwa sesinkwa
• ½ inkomishi (amagremu angama-80) irayisi eliphekiwe, ipasta, noma okusanhlamvu

Inyama ehlanzekile, izinkukhu nezinhlanzi:

• 3 oz (85 g) wezinhlanzi eziphekiwe, inyama engenamafutha, noma izinkukhu

Amantongomane, imbewu, nemidumba:

• ½ inkomishi (90 amagremu) imidumba ephekiwe (ubhontshisi omisiwe, uphizi)
• 1/3 indebe (amagremu angama-45) amantongomane
• 1 isipuni (10 amagremu) imbewu

Amafutha namafutha:

• 1 ithisipuni (5 milliliters) uwoyela wemifino
• 2 wezipuni (30 amagremu) isaladi enamafutha amancane
• 1 isipuni (5 amagremu) imajarini ethambile

Amaswidi noshukela abengeziwe:

• Isipuni esingu-1 (15 amagremu) ushukela
• Isipuni esingu-1 (15 amagremu) jelly noma ujamu
• ½ inkomishi (70 grams) i-sorbet, i-gelatin dessert

Kulula ukulandela ukudla kwe-DASH. Kepha kungasho ukwenza izinguquko endleleni odla ngayo njengamanje. Ukuze uqalise:

• Ungazami ukwenza ushintsho ngasikhathi sinye. Kuhle ukushintsha imikhuba yakho yokudla kancane kancane.
• Ukwengeza imifino ekudleni kwakho, zama ukuba nesaladi ngesidlo sasemini. Noma, engeza ikhukhamba, ulethisi, izaqathe ezifakwe shizi, noma utamatisi kumasangweji akho.
• Njalo kufanele kube nokuthile okuluhlaza kupuleti lakho. Kuhle ukusebenzisa imifino efriziwe esikhundleni sokusha. Vele uqiniseke ukuthi iphakethe aliqukethe usawoti noma amafutha.
• Ngeza izithelo ezisikiwe kufulawa wakho noma i-oatmeal ngesidlo sasekuseni.
• Okwe-dessert, khetha izithelo ezintsha noma i-yogurt efriziwe efriziwe ephansi kunamaswidi aphezulu, njengamaqebelengwane noma ophaya.
• Khetha ukudla okulula okunempilo, njengamaqebelengwane erayisi angenawo usawoti noma i-popcorn, imifino eluhlaza noma i-yogurt. Izithelo ezomile, imbewu namantongomane nakho kwenza izinqumo ezinhle kakhulu zokudla okulula. Vele ugcine lezi zingxenye zincane ngoba lokhu kudla kunama-calories aphelele.
• Cabanga ngenyama njengengxenye yesidlo sakho, esikhundleni senkambo eyinhloko. Nciphisa ukunikezela kwakho kwenyama ephilile kuma-oun ayi-6 (170 amagremu) ngosuku. Ungaba nezinsizakalo ezimbili zama-3-ounce (85 gram) emini.
• Zama ukupheka ngaphandle kwenyama okungenani kabili ngesonto. Esikhundleni salokho, yidla ubhontshisi, amantongomane, i-tofu, noma amaqanda ukuze uthole amaprotheni akho.

Ukwehlisa inani likasawoti ekudleni kwakho:

• Thatha ushawa shaker etafuleni.
• Nonga ukudla kwakho ngamakhambi nezinongo esikhundleni sikasawoti. Ulamula, umcako, neviniga nakho kufaka ukunambitheka.
• Gwema ukudla okusemathinini kanye nama-entree afriziwe. Zivame ukuba nosawoti omningi. Uma wenza izinto zisuka ekuqaleni uyakwazi ukulawula ukuthi usawoti ongena kuzona ungakanani.
• Bheka wonke amalebula okudla nge-sodium. Ungamangala ukuthi uthola malini, nokuthi ukutholaphi. Amadina afriziwe, isobho, okokugqoka isaladi, nokudla okulungiselelwe ngokuvamile kune-sodium eningi.
• Khetha ukudla okuqukethe ngaphansi kuka-5% ngenani lansuku zonke le-sodium.
• Bheka izinhlobo zokudla ezine-sodium ephansi lapho ungakuthola.
• Nciphisa ukudla namakhondomu anosawoti omningi, njengama-pickle, iminqumo, inyama ephulukisiwe, i-ketchup, i-soy sauce, isinaphi kanye ne-barbeque sauce.
• Lapho udla ngaphandle, cela ukuthi ukudla kwakho kwenziwe kungafakwa usawoti noma i-MSG.

Kunezincwadi eziningi mayelana nohlelo lokudla lwe-DASH ukukusiza ukuthi uqalise. Lezi zincwadi zinganikeza nangesampula yezinhlelo zokudla nemibono yokupheka.

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IHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 213.

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I-National Heart, Lung, ne-Blood Institute (NIH) iwebhusayithi. Incazelo yohlelo lokudla lwe-DASH. www.nhlbi.nih.gov/health/health-topics/topics/dash. Kubuyekezwe uMeyi 1, 2018. Kufinyelelwe ngoJanuwari 23, 2019.

UVictor RG, Libby P.Ukuphakama komfutho wegazi ophezulu: ukuphathwa. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 47.

UWhelton PK, uCarey RM, u-Aronow WS, et al. Umhlahlandlela we-2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA wokuvikela, ukuthola, ukuhlola nokuphatha umfutho wegazi ophezulu kubantu abadala. UJ Am Coll Cardiol. 2018; 71 (19). e127-e248. I-PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

• Uhlelo Lokudla Lwe-DASH
• Indlela Yokuvimbela Umfutho Wegazi Ophezulu