Ukudla kwe-DASH - ukudla okunempilo e-hypertension

Ngokungafani nezinhlobonhlobo zezinqubo zokudla ezidayiswa namuhla, ezibhekiswe kumuntu othize "omaphakathi", ukudla kwe-DASH kunesidlali esithile esiqondile. Eqinisweni, kuyisifo sokunciphisa, njengoba kubonisa ukuxilongwa okunomsoco okunomsoco okuhloswe ngayo ekuthuthukiseni umzimba, okubhekene nezinkinga eziningana.

Ukudla kwe-DASH - kuyini?

Ukudla kwe-DASH kuhluke kakhulu ekudleni okuningi: kuhloswe kulabo abaphethwe yingozi yomshuwalense futhi okudingeka banciphise isisindo ukuze ukwelashwa kwesifo esiyisisekelo kuphumelele. Ukusetshenziswa kwalo kusiza ukuhlanza izitsha ze-cholesterol eyingozi, ezokwenza ukunciphisa ingcindezi. Ngaphezu kwalokho, kunconywa ukuthi uyisebenzise ukuvimbela izifo ezilandelayo:

i-oncological;
isifo senhliziyo;
isifo samatshe sezinso;
ukushaya;
isifo sikashukela.

Yakhelwe eMelika futhi yaqaphela ukuthi iyona ephumelelayo kakhulu. Isekelwe eMedithera, imifino kanye nezidlo ezimbalwa, ngakho ukudla okufana ne-DASH, ngokusho kochwepheshe abaningi, kufanelwe ukusabalalisa kabanzi. Noma kunjalo, kunemikhawulo ekusetshenzisweni kasawoti futhi kudinga isiteji esincane sokulungiselela ngaphambi kokushintshela ku-DASH.

DASH Diet for Hypertension

Izithasiselo eziyinhloko zalokhu kudla yi-hypertension. Ukusetshenziswa kwalo kuvumela ukuba kulungiswe izinga le-cholesterol futhi kuthuthukiswe isimo se-lipid metabolism, ukunciphisa ingozi yezinye izifo ezimbi. Ukusebenzisa iqoqo lemikhiqizo efanele, ukudla kwe-DASH ekugulweni komfutho wegazi kuyasiza ukunciphisa isisindo, ukuthuthukisa umsebenzi wenhliziyo nokwehlisa isisindo, ngokujwayelekile.

Ukudla kwe-American DASH

Ukudla kwe-DASH kuvumela ukuxazulula kanyekanye izinkinga ezintathu: ukunciphisa isisindo, ukwelapha isifo somfutho wegazi ophezulu kanye nokwenza ithonya lokuvikela emzimbeni. Ochwepheshe abaningi bakholelwa ukuthi isici esithinta impumelelo yayo yinkimbinkimbi eyingqayizivele, eyayihlanganisa imikhiqizo yokudla e-hypertension, esebenza ngentshiseko ekunciphiseni isisindo futhi ivuselele ukucindezelwa. Phakathi kwabo:

imifino nezithelo;
ubhontshisi;
imikhiqizo evela ezinhlameni ezigcwele;
inyama eqinile nenhlanzi;
imikhiqizo yobisi ephansi kakhulu.

Kusukela ekudleni okungekho amafutha amaningi, usawoti, ukudla okubhemayo, amaswidi kanye nokudla okusemathinini, ngakho ukudla kuhambisana nokudla kwemifino. Ngokwenza okuthandwa kwemikhiqizo yemvelo futhi kufaka phakathi amaprotheni wesilwane of quality eliphezulu, inikeza ukudla okuphelele kanye nokudla izakhi ezibalulekile zokuphila.

I-DASH Diet - Imenyu yeviki

Iphuzu elihle ukuthi ukudla kwe-DASH, imenyu ehlanganisa isethi enkulu yemikhiqizo, ikuvumela ukuba ulahlekelwe isisindo ngendlela efanele, ngaphandle kokubuhlungu impilo yakho. Akusikho ikhalori ephansi, ngoba kuthatha ukudla kwansuku zonke kuze kufike ku-2000 kcal (isibalo singase sishintshe, kuye ngokuthi ubudala, isimo sezempilo nezinye izici), ngakho-ke iqukethe imikhiqizo ye-caloric value kanye ne- glycemic index . Umthamo wemikhiqizo ekhishiwe kuwo ulinganiselwa ezingxenyeni ezithile, okubandakanya kuzo:

irayisi abilisiwe noma pasta - 0.5 indebe;
isinkwa - ucezu olulodwa;
izithelo abilisiwe noma imifino - 0.5 izindebe;
izithelo ezintsha noma imifino - 1 indebe;
Ubisi olunamafutha aphansi - ingilazi encane encane;
amafutha omnqumo - 1 ithisipuni;
inyama ebilisiwe - 100 g.

Kungakapheli isonto, ngaphezu kwemikhiqizo ehlisiwe, kunconywa ukuthi kudle kuze kube ngu-5 ama-ubhontshisi owomile, amantongomane kanye nembewu ehlukene kanye nama-3-5 ama-sweetings. Ukusetshenziswa okulinganiselwe ibhotela yemvelo kanye ne-yoghurts yemvelo ephansi, i-branded baked, izithelo zomisiwe, izithelo zomvini ezivuthiwe zivunyelwe. Usawoti awubandakanyi ngokuphelele ekudleni.

DASH zokupheka zokudla

Uma usebenzisa i-DASH, ukudla kuhlale kugcwele futhi kulinganisekile, futhi inani layo le-calorific (2000 kcal) livumela ukugcina izinga lamandla adingekayo ekuphileni okuvamile. Ngesikhathi esifanayo, umzimba udinga amavithamini, amaminerali, ama-amino acids kanye nezinye izinto ezibalulekile eziqukethwe ekudleni, okusemandleni okuzokwazi ukulungiselela izitsha ezihlwabusayo nezempilo.

Abaqashi be hypertonics

Izithako:

i-oat bran - 2 tbsp. izinkezo;
ama-flakes avela okusanhlamvu okuphelele - 2 tbsp. izinkezo;
I-Hercules - 2 tbsp. izinkezo;
ufulawa oats - 1 tbsp. isipuni;
amaprotheni amaqanda ezinkukhu - ama-2 ama-pcs;
isinamoni, i-stevia powder - esiqongweni sommese.

Ukulungiselela:

Kuwo wonke imikhiqizo ugoba inhlama ngokufaka izinongo.
Phakamisa isiliva kagesi, ubeke izingcezu zenhlama bese ubhaka kusukela zombili izinhlangothi kuze kuphekwe.
Amaqebelengwane afundwayo angena ezicucu ezincane.

I-Shrimp ku-avocado