I-DASH Diet ingaphantsi kweNgcinci yegazi
Ukuba wena okanye umthandayo unomfutho ophezulu wegazi , unamathuba okuva malunga nokutya kwe-DASH. I-DASH ibhekiselele kwiindlela zokutya zeDietary Stop Stop Hypertension, ngoko kuyacaca ukuba ukunciphisa uxinzelelo lwegazi oluphambili luyinjongo yalo.
Kodwa ukutya kwe-DASH kunokukwenza okungaphezulu nje kwengcinezelo yegazi ephantsi: uphando lubonise ukuba lusebenza kakuhle ekulahlekeni kwesisindo, ukukhusela nokulawula isifo sikashukela, nokunciphisa amazinga aphezulu e- cholesterol .
Yintoni iDASH Diet?
Ukutya kwe-DASH , eyenziwe yiZiko leZiko lezeMpilo (NIH), kukutya okulawulwa ngekhalori efuna iziqhamo ezininzi kunye nemifuno, kunye nokusetyenziswa kwamanqam iilekese kunye namafutha.
Inani elithile leenkonzo zixhomekeke kwiingaphi iikhalori ozama ngazo iintsuku. Nazi iindawo eziqhelekileyo zokunikezelwa kwansuku zonke kwesi sicwangciso sokutya:
- Izithelo: 4 ukuya ku-5
- Imifuno: 4 ukuya ku-5
- Ubisi: 2 ukuya kwe-3 i-fat fat or nonfat
- Iingqolowa: 7 ukuya ku-8 (ubuncinane ubuncinci babo kufuneka ibe yintle)
- Inyama / intlanzi: 2 (ukutywa kwenyama; inyama yenkukhu, inhlanzi)
- Amafutha / amafutha: 2 ukuya ku-3
- Iibhontshisi / iinantambo / imbewu: 4 ukuya ku-5 (ngeveki)
- Iiswidi: 2 - 4 (ngeveki)
Injongo, ngokutsho kwe-NIH, kukuthintela ukungenisa kwakho i-sodium, i-fat fatated, i-fat total kunye ne-carbohydrates kunye neefesi ezilandelayo:
- I-sodium: i-2,300 milligram (okanye i-1,500 mg ngokuxhomekeka kwizidingo zakho zempilo; inqanaba eliphantsi licebisa abantu abakwinqanaba eliphezulu lomngcipheko)
- I-fat fatated : 6%
- Ixabiso lilonke: 27%
- I-carbohydrate: 55%
I-Cholesterol kunye ne-DASH
Izifundo ezininzi ziye zabonisa ukuba ukutya kwe-DASH kuyasebenza ekunciphiseni uxinzelelo lwegazi. Enyanisweni, i-NIH ithi ukutya kunokunciphisa uxinzelelo lwegazi ezinsukwini ezili-14 kuphela.
Ukongezelela ekuphuculeni uxinzelelo lwegazi, ukutya kwe-DASH kusebenza kakuhle ekuncediseni abantu ukuba banciphise ubunzima nokunciphisa i-triglycerides kunye ne-VLDL ( i-lipoproteins ephantsi kakhulu ).
Iindaba ze-US kunye neeNgxelo zehlabathi ziye zabeka ukutya kwe-DASH njengento yokutya engcono kwiminyaka emininzi emqolo.
Iziqendu eziliqela zeDASH yokutya zidibaniswe kwizinga le-cholesterol ephuculweyo: ukufumana iifayibha ezininzi-ngoku kulezi ziqhamo kunye nemifuno, i-grains egcweleyo, i-nut kunye nobhontshisi; Ukutya iintlanzi kunye nokutywa kwenyama; Ukunciphisa iiskese kunye ne-carbohydrate ecocekileyo.
Ngokuthakazelisayo, uvavanyo lwe-2015 luqhathanise i-fat fat version ye-DASH yokutya kunye ne-DASH yokutya rhoqo kwaye ifumene ukuba ngelixa zombini iiinguqu zithuthukisa i-LDL kunye ne-cholesterol epheleleyo, ingqungquthela ephezulu yeoli yandisa i-HDL ("entle" ye-cholesterol).
Ndiyaqalisa
Ngaphambi kokuba uqale ukutya kwe-DASH okanye wenze nayiphi na enye inguqu yokutya, thetha nodokotela wakho. Kufuneka akhangele inombolo yakho ye- cholesterol kwaye ahlole ukuba utshintsho lwezityalo lungenza umehluko kuwe.
Yaye khumbula, utshintsho oluncinci lunokwenza umehluko. Ukuba awulungele ukudibana ngokupheleleyo kwi-DASH yokutya, zama ukwenza enye okanye ezimbini zenguqu (ezifana nokwandisa isiqhamo sakho kunye nemifuno ekudleni ngokungongeza isiqhamo sesithelo okanye ukusetyenziswa kwemifuno kwisidlo ngasinye kunye nokutya okuninzi) .
Imithombo:
Azadbakht, L., P. Mirmiran, A. Esmaillzadeh, T. Azizi, no F. Azizi. "Iimiphumo ezixhamlayo zeendlela zokutya zeDemetrage yokuyeka ukunyuka kwegazi Uphulo lokutya kwiMpawu zeMetabolic Syndrome." Uncedo lweSwekile. 28 (2005): 2823-31.
Fung, TT, SE Chiuve, ML McCullough, KM Rexrode, G. Logroscino, kunye noFB Hu. "Ukuhambelana nesidlo seDASH-Style kunye neengozi yeCoronary Heart Cisease and Stroke kwabesifazane." IiNcwadi zoLondolozo lwangaphakathi. 168: 7 (2008): 713-20.
Miller, ER, TP Erlinger kunye noLJ Appel. "Iimpembelelo ze-Macronutrients kwi-Blood Pressure kunye ne-Lipids: Ingqwalasela ye-DASH ne-OmniHeart." Iingxelo zeAtherosclerosis zangoku . 8: 6 (2006): 460-65.
U-Obarzanek, E., ii-Sacks ze-FM, i-WM Vollmer, i-GA Bray, i-ER Miller, i-P. Lin, iNM Karanjal, uMninzi-Windhauser, uTJ Moore, uJF Swain, i-CW. Bales, kunye no-MA Proscha. "Iimpembelelo kwi-Blood Lipids ye-Blood Pressure-Yokunciphisa ukutya: Iindlela zokutya ze-Stop Stop Hypertension (DASH)." I-American Journal ye-Clinical Nutrition. 74: 1 (2001): 80-89.
Thorning, TK. Ukutya ngeeshizi eziphezulu, inyama enamafutha amaninzi, okanye i-carbohydrate kwiimpawu zokubeka ingozi kwi-cardiovascular risk markers in overight weightmenopausal women: a trial trial. I-American Journal ye-Clinical Nutrition 2015 Sep; 102 (3): 573-81.
"Isikhokelo sakho sokunciphisa uxinzelelo lwegazi nge-DASH." Nhlbi.nih.gov. 2006. iNational Heart Lung ne-Blood Institute. 27 Agasti 2008.