Ingabe kufanele ulungise ukudla okudumile oku-DASH uma unesifo sezinso?
Ukuphatha isifo esingenasifo sezinso (CKD) ngokuvamile kuthatha izindlela ezimbili ezinamathele. Kukhona lokho udokotela akwenza ngokuhlolwa kanye namaphilisi amnandi, kodwa-ke kukhona okwenzayo ekhaya. Futhi okwenzayo ekhaya mhlawumbe ngokulinganayo uma kungabaluleki kunalokho okushiwo isazi sezinzipho ehhovisi. Udinga ukubuka ingcindezi yakho yegazi bese udla ekudleni okunomsoco
Ake sithathe isikhashana ukukhuluma ngesidlo sokudla esidumile se-DASH okungenzeka kube uhlelo lokudla oluphakanyisiwe kakhulu kubantu abane-high blood pressure. Kodwa ingabe kusebenza uma kwenzeka futhi unesifo sezinso?
YINI ISICWANGCISO SOKUPHILA?
Ephazamiseka ngendlala ekhulayo yengcindezi yegazi (i-hypertension) e-US, i-National Institutes of Health (NIH) yaqhuba ucwaningo oluningi phakathi kuka-1992 ukubona ukuthi ukudla kuthonya kanjani ukucindezeleka kwegazi, futhi yikuphi uhlelo lokudla okungase libe ngcono kakhulu ekugcineni igazi ukucindezelwa okulawulwayo. Iqhathanisa ukudla okuvamile kwaseMelika kosuku oluya kwezinye izidlo kuhlanganise nokubizwa okuthiwa i-DASH. Ngokucaphuna, isifundo sathola ukuthi abantu abadli ukudla kwe-DASH babonisa ukwehla okukhulu kwegazi labo emasontweni amabili.
Isibizo se-DASH simelela izindlela Zokudla Zokuyeka Ukucindezeleka. Le ndlela igcizelela ukutholakala kwezithelo, imifino kanye nobisi olunamafutha aphansi; kuyilapho kunciphisa ukudla kwe-sodium, ushukela, nokubomvu inyama.
Iphansi kumafutha agcwele futhi ahambayo futhi aphezulu ku-calcium, i-potassium, i-magnesium, i-fiber, namaprotheni.
Nansi indlela okufanele uthola ngayo amakholori akho nsuku zonke uma unamathela ku-DASH plan:
(Ukudla okunama-calorie ka-2000. Ithebula elihloniphekile le-National Heart, Lung, ne-Blood Institute)
| Inani lamafutha | Amakholori angu-27% |
| Amafutha anelisiwe | Amaphesenti angu-6% |
| Amaphrotheni | Amaphesenti angu-18% |
| I-carbohydrate | Amakholori angu-55% |
| I-cholesterol | 150 mg |
| I-sodium | 2,300 mg |
| Potassium | 4,700 mg |
| I-calcium | I-1,250 mg |
| I-Magnesium | 500 mg |
| I-Fiber | 30 g |
Ukuqonda ukudla kwe-DASH ku-English e-Plain
Ulwazi lwezingxenye zesilinganiso lungasiza umuntu ovamile ukuthi aqonde ukuthi yini okumelwe adle nokuthi yikuphi okulinganayo. Faka umngani wakho wokudla okunomusa, ozokubeka ndawonye. Nansi okumele kubonakale, ngokusekelwe kumazinga ahlukene wokudla kwekhalori:
| Iqembu Lokudla | 1,200 I-Cal. | 1,400 I-Cal. | 1,600 I-Cal. | 1,800 I-Cal. | 2,000 I-Cal. | 2 600 I-Cal. | 3,100 I-Cal. |
|---|---|---|---|---|---|---|---|
| Izinhlamvu | 4-5 | 5-6 | 6 | 6 | 6-8 | 10-11 | 12-13 |
| Imifino | 3-4 | 3-4 | 3-4 | 4-5 | 4-5 | 5-6 | 6 |
| Izithelo | 3-4 | 4 | 4 | 4-5 | 4-5 | 5-6 | 6 |
| Imikhiqizo yobisi ephansi yamafutha noma ephansi | 2-3 | 2-3 | 2-3 | 2-3 | 2-3 | 3 | 3-4 |
| Ukudla okunomsoco, izinkukhu nezinhlanzi | 3 noma ngaphansi | 3-4 noma ngaphansi | 3-4 noma ngaphansi | 6 noma ngaphansi | 6 noma ngaphansi | 6 noma ngaphansi | 6-9 |
| Amantongomane, imbewu, nemifino | 3 ngesonto | 3 ngesonto | 3-4 ngesonto | 4 ngesonto | 4-5 ngesonto | 1 | 1 |
| Amafutha namafutha | 1 | 1 | 2 | 2-3 | 2-3 | 3 | 4 |
| Amaswidi namashukela engeziwe | 3 noma ngaphansi ngesonto | 3 noma ngaphansi ngesonto | 3 noma ngaphansi ngesonto | 5 noma ngaphansi ngesonto | 5 noma ngaphansi ngesonto | ≤2 | ≤2 |
| Umkhawulo omkhulu we-sodium | 2,300 mg / ngosuku | 2,300 mg / ngosuku | 2,300 mg / ngosuku | 2,300 mg / ngosuku | 2,300 mg / ngosuku | 2,300 mg / ngosuku | 2,300 mg / ngosuku |
> Imithombo
> Ukulandela i-DASH Eating Plan. I-National Heart Lung ne-Blood Institute. https://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash. Ishicilelwe ngo-Septhemba 16, 2015.