Ukuqonda ukudla kwe-DASH

Ukudla kwe-DASH kunosawoti omncane futhi kunezithelo, imifino, okusanhlamvu okuphelele, ubisi olunamafutha amancane, namaprotheni anciphile. I-DASH imele Izindlela Zokudla Zokumisa Umfutho Wegazi ophezulu. Ukudla kudalwe okokuqala ukusiza ukwehlisa umfutho wegazi ophakeme. Kuyindlela enempilo yokwehlisa isisindo.

Ukudla kwe-DASH kukusiza ukuthi udle ukudla okunomsoco.

Lokhu akukhona nje ukudla kwendabuko okunosawoti omncane. Ukudla kwe-DASH kugcizelela ukudla okuphezulu kwe-calcium, i-potassium, ne-magnesium, ne-fiber, okuthi uma kuhlanganisiwe kusize ukwehlisa umfutho wegazi.

Ukulandela ukudla kwe-DASH yokwehlisa isisindo, udla okuningi:

• Imifino nezithelo ezingezona ezesitashi

Udla izingxenye ezilinganisiwe ze:

• Imikhiqizo yobisi engenamafutha noma ephansi
• Izinhlamvu eziphelele
• Inyama enciphile, izinkukhu, ubhontshisi, ukudla kwesoya, imidumba, namaqanda nokufaka amaqanda
• Inhlanzi
• Amantongomane nembewu
• Amafutha anempilo yenhliziyo, njengamafutha omnqumo ne-canola noma ukwatapheya

Kufanele ubeke umkhawulo:

• Amaswidi neziphuzo ezinoshukela
• Ukudla okunamafutha agcwele njengobisi olunamafutha aphelele, ukudla okunamafutha, uwoyela wasezindaweni ezishisayo nokudla okulula okuningi okuhlanganisiwe
• Ukuphuza utshwala

Umhlinzeki wakho wokunakekelwa kwezempilo angakusiza ukuthi ubone ukuthi mangaki ama-calories okufanele uwadle usuku ngalunye. Izidingo zakho zekhalori zithonywe iminyaka yakho, ubulili, izinga lomsebenzi, izimo zezokwelapha, nokuthi uzama ukunciphisa isisindo sakho noma cha. I- "A Day With the DASH Eating Plan" ikusiza ukuthi ulandelele ukuthi zingaki izinsiza zohlobo ngalunye lokudla ongakudla. Kunezinhlelo ze-1,200; 1,400; 1,600; 1,800; 2,000; 2,600; nama-calories angu-3 100 ngosuku. I-DASH iphakamisa izingxenye ezincane kanye nokushintshaniswa kokudla okunempilo ukusiza ukulahleka kwesisindo.

Ungalandela uhlelo lokudla oluvumela ama-milligram angama-2,300 (mg) noma i-1,500 mg kasawoti (i-sodium) ngosuku.

Lapho ulandela uhlelo lwe-DASH, kufanele ubeke umkhawulo ekutheni udla kangakanani lokhu kudla:

• Ukudla okunosawoti ongeziwe (i-sodium) nokufaka usawoti ekudleni
• Utshwala
• Iziphuzo ezinoshukela
• Ukudla okuphezulu emafutheni agcwele, njengobisi lonke olunamafutha nokudla okuthosiwe okujulile
• Ukudla okuhlanganisiwe, okuvame ukuba namafutha amaningi, usawoti, noshukela

Ngaphambi kokuba wandise i-potassium ekudleni kwakho noma usebenzise okunye okufaka usawoti (okuvame ukuba ne-potassium), hlola umhlinzeki wakho. Abantu abanezinkinga zezinso noma abathatha imithi ethile kumele baqaphele ukuthi badla i-potassium engakanani.

I-DASH incoma okungenani imizuzu engama-30 yokuzivocavoca ngosuku, izinsuku eziningi zesonto. Into ebalulekile ukufaka okungenani amahora ama-2 nemizuzu engama-30 ngeviki lemisebenzi esezingeni eliphakathi nendawo. Yenza izivivinyo ezenza inhliziyo yakho ishaye. Ukusiza ukuvimbela ukuzuza kwesisindo, ukuzivocavoca imizuzu engama-60 ngosuku.

Ukudla kwe-DASH sekufundwe kabanzi futhi kunezinzuzo eziningi zezempilo. Ukulandela lolu hlelo lokudla kungasiza:

• Yehlisa umfutho wegazi ophakeme
• Nciphisa ubungozi besifo senhliziyo, ukwehluleka kwenhliziyo, nesifo sohlangothi
• Siza ukuvimbela noma ukulawula uhlobo lwesifo sikashukela se-2
• Thuthukisa amazinga e-cholesterol
• Nciphisa ithuba lamatshe ezinso

I-National Heart, Igazi, neLung Institute yasiza ukuthuthukisa ukudla kwe-DASH. Kunconywa futhi ngu:

• I-American Heart Association
• Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika
• Imihlahlandlela yase-U.S. Yokwelashwa komfutho wegazi ophezulu

Ukulandela lokhu kudla kuzohlinzeka ngazo zonke izakhamzimba ozidingayo. Kuphephile kubantu abadala nezingane. Inamafutha agcwele futhi unefayibha ephezulu, isitayela sokudla esinconyelwa wonke umuntu.

Uma unesimo sempilo, kuwumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokuqala lokhu noma yiluphi uhlelo lokudla ukuze unciphise isisindo.

Kuhlelo lokudla lokudla kwe-DASH kungenzeka ukuthi udla izithelo, imifino nezinhlamvu eziningi kakhulu. Lokhu kudla kune-fiber ephezulu futhi ukukhuphula i-fiber yakho ngokushesha kungadala ukungaphatheki kahle kwe-GI. Khulisa kancane ukuthi udla ifayibha engakanani ngosuku futhi uqiniseke ukuthi uphuza uketshezi oluningi.

Ngokuvamile, ukudla kulula ukukulandela futhi kufanele kukushiye uzizwa wanelisekile. Uzobe uthenga izithelo nemifino eningi kunakuqala, okungabiza kakhulu kunokudla okulungiselelwe.

Ukudla kuguquguquka ngokwanele ukulandela uma ungadli imifino, i-vegan, noma i-gluten.

Ungaqala ngokuya ekhasini lewebhu le-National Heart, Blood, ne-Lung Institute "Luthini uhlelo lwe-DASH Eating Plan?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

Ungathenga nezincwadi mayelana nokudla kwe-DASH okubandakanya amathiphu wokudla nezindlela zokupheka.

Umfutho wegazi ophezulu - Ukudla kwe-DASH; Ukucindezelwa kwegazi - Ukudla kwe-DASH

Ufunda i-DM, uRakel D. Ukudla kwe-DASH. Ku: Rakel D, ed. Imithi Ehlanganisayo. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2018: isahluko 89.

Iwebhusayithi yeNational Heart, Lung, neGazi Institute. Uhlelo lokudla lwe-DASH. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Kufinyelelwe ngo-Agasti 10, 2020.

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.

• Uhlelo Lokudla Lwe-DASH