Ukudla kwe-DASH: kuyini, ukukwenza kanjani nemenyu
-Delile
- Indlela yokwenza
- Ukudla okuvunyelwe
- Ukudla Okufanele Kugwenywe
- Inketho yemenyu ye-DASH yokudla
- Amathiphu okunciphisa ukusetshenziswa kasawoti
- Ungakwenza kanjani ukudla kwe-DASH ukunciphisa umzimba
Ukudla kwe-DASH uhlelo lokudla inhloso yalo enkulu ukusiza ukwehlisa umfutho wegazi. Kodwa-ke, ibisetshenziselwa ukwehlisa isisindo nokusiza ukulawula isifo sikashukela. Isiqubulo esithi DASH sivela esiNgisiniIzindlela Zokudla Zokumisa Umfutho Wegazi Ophakeme, emele izindlela zokulwa nomfutho wegazi ophezulu.
Lokhu kudla kukhuthaza ukusetshenziswa kwemifino, izithelo nezinhlamvu ezigcwele. Ukuze futhi kusetshenziselwe ukunciphisa isisindo, inqubo yokudla ingagcinwa, kepha ukusetshenziswa okuphansi kunokujwayelekile kunganconywa ukunciphisa ama-calories ekudleni.
Indlela yokwenza
Ukudla kwe-DASH akugxile kuphela ekwehliseni usawoti ukulawula umfutho wegazi ophezulu, kepha kugxile kakhulu ekwenzeni ngcono ikhwalithi yokudla okudliwayo nsuku zonke, okusiza nokulawula ezinye izinkinga, njengokukhuluphala, i-cholesterol ephezulu nesifo sikashukela. Ngaphezu kwalokho, asikho isidingo sokuthenga ukudla okukhethekile.
Ukudla okuvunyelwe
Ukudla okufanele kudliwe ngobuningi kakhulu yilokho okunothe ngamaprotheni, i-fiber, i-potassium, i-magnesium, i-calcium kanye namafutha angafakwanga, njenge:
- Izithelo;
- Imifino nemifino;
- Izinhlamvu eziphelele, njenge-oats, ufulawa ophelele kakolweni, irayisi elinsundu ne-quinoa;
- Ubisi nemikhiqizo yobisi skimmed;
- Amafutha amahle, njengama-chestnut, amakinati, ama-walnuts, ama-hazelnuts namafutha omnqumo;
- Ukudla okunomsoco, okungcono izinhlanzi, izinkukhu kanye nokusikeka okuncane kwenyama ebomvu.
Inani likasawoti kufanele libe ngama-2,300 mg we-sodium ngosuku, okulingana nethisipuni. Inani lalokhu kudla nsuku zonke lincike enanini lamakhalori ansuku zonke adingwa ngumzimba, okumele abalwe ngongoti wokudla, ngoba angahluka ngobudala, ubulili, ukusebenza komzimba kanye nezifo ezihambisana nakho.
Ngaphezu kwalokho, kubalulekile futhi ukuzijwayeza ukuzivocavoca umzimba njalo, njengoba kuthanda ukwehliswa kwengcindezi yegazi nokulawulwa kwesisindo, kusiza ukuthuthukisa impilo ngokujwayelekile.
Ukudla Okufanele Kugwenywe
Ukudla okufanele kugwenywe ekudleni kwe-DASH yilezi:
- Amaswidi nokudla okunoshukela, kufaka phakathi imikhiqizo esezimbonini njengamabhisikidi agxishiwe, iziphuzo ezibandayo, ushokoledi namakhekhe aselungele ukudliwa;
- Ukudla okunothe ngofulawa omhlophe, njengamabhisikidi, ipasta nesinkwa esimhlophe;
- Ukudla okunamafutha agcwele, njengezinyama ezibomvu ezinamafutha amaningi, isoseji, isoseji, ubhekeni;
- Iziphuzo ezidakayo.
Ngaphezu kwalokho, ukunciphisa ukusetshenziswa kasawoti nokudla okunothe nge-sodium, njengama-bouillon cubes, isoseji, isoseji, isobho eliyimpuphu kanye nokudla okufriziwe okubandayo, kwandisa ukusebenza kokudla kwe-DASH ekwehliseni umfutho wegazi.
Inketho yemenyu ye-DASH yokudla
Ithebula elilandelayo likhombisa isibonelo semenyu ye-DASH yezinsuku ezi-3:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 ingilazi yobisi olusikiwe ngekhofi elingenashukela + isinkwa esiphelele ngoshizi we-minas frescal | Izingcezu ezi-2 zikaphaya nge-chia nama-oats + iqanda eli-1 eliqhuqhiwe noshizi, utamatisi ne-oregano encane | Ama-2 oat pancake anebhanana nebhotela lamantongomane + 1 inkomishi yama-strawberry |
| Isidlo sasekuseni | Ama-strawberry ayishumi | Ibhanana eli-1 + 1 isipuni sikabhotela wamantongomane | 1 i-yogurt ecacile + izipuni ezimbili zama-oats |
| Isidlo sasemini sasemini | umucu wenhlanzi owosiwe ohambisana nelayisi elinsundu kanye nesaladi leklabishi elin izaqathe okunongwe ngethisipuni elilodwa lamafutha omnqumo neviniga + 1 i-apula | umucu wenkukhu othosiwe noshizi ogayiwe ophelezelwa ubhatata amazambane nesaladi yemifino efakwe emafutheni omnqumo + 1 tangerine | i-wholegrain pasta enomhluzi wetamatisi wemvelo + inyama yenkomo (enamafutha amancane) ehambisana ne-ulethisi nesaladi lesanqante elifakwe isipuni esingu-1 samafutha omnqumo neviniga + izingcezu ezimbili zikaphayinaphu |
| Isidlo sasemini | 1 i-yogurt ecacile + izipuni ezimbili ze-granola | ikhofi elingenashukela + ubhontshisi ogcwele ukhilimu we-ricotta | 1 inkomishi ye-avocado smoothie + 1 ikholiyi yetiye le-chia |
Ngaphezu kwalokho, kubalulekile ukuthi ungeqi ku-2,300 mg we-sodium. Inani elifakiwe kwimenyu lingahluka ngokuya ngeminyaka, ubulili, ukuzivocavoca umzimba kanye nezifo ezihambisana nakho, ngakho-ke, kubalulekile ukubonisana nosomsoco ukuze kwenziwe ukuhlolwa okuphelele futhi kwenziwe nohlelo lokudla okunempilo oluhambisana nezidingo.
Amathiphu okunciphisa ukusetshenziswa kasawoti
Amanye amathiphu okunciphisa ukusetshenziswa kwe-sodium nosawoti ekudleni yile:
- Ukukhetha ukudla okusha nokwendalo, esimweni sokuthenga ukudla okufriziwe noma okusemathinini, okuhle ukukhetha lokho okune-sodium eningi noma okungenawo usawoti owengeziwe;
- Funda imininingwane yokudla okunempilo kokudla bese uqhathanisa inani le-sodium ekuqukethe, ukhetha umkhiqizo onenani elincane le-sodium noma ongenawo usawoti ongeziwe;
- Ukuthuthukisa ukunambitheka kokudla, ungasebenzisa amakhambi anamakha, i-turmeric, isinamoni, ulamula neviniga;
- Gwema ukusetshenziswa kwe-ketchup, lwesinaphi, imayonnaise, i-Worcestershire sauce, isosi yesoya kanye nokudla okulula.
Ngaphezu kwalokho, inyama egayiwe, ebhemayo noma egciniwe kufanele igwenywe.
Ungakwenza kanjani ukudla kwe-DASH ukunciphisa umzimba
Ukudla kwe-DASH kungasetshenziselwa ukunciphisa isisindo ngokunciphisa inani lokudla okusetshenzisiwe, ukuze ama-calories osuku abe ngaphansi kwama-calories adingekayo ukuze umzimba ugcine isisindo.
Ngaphezu kwalokho, amanye amasu anjengokwanda kokuvivinya umzimba, ukuthatha ama-thermogenic teas nokunciphisa ukusetshenziswa kwe-carbohydrate nawo asiza ukunciphisa umzimba, futhi angafakwa ekudleni kwe-DASH ukuthuthukisa umphumela wawo ekulawuleni isisindo.
Bona ividiyo engezansi ukuthola amathiphu amaningi wokwehlisa umfutho wegazi:
Abelana
Osaziwayo Abakwazi Ukuyeka Ukuhlikihla Le Wand Yobuhle Ebusweni Babo