Isidlo se-DASH singase sinciphise okungaphezu nje kokucindezelwa kwegazi
Uma wena noma othandekayo enegazi eliphakeme , kungenzeka ukuthi uzwe ngokudla kwe-DASH. I-DASH imelela izindlela Zokudla Zokumisa Ukucindezeleka, ngakho-ke kunengqondo ukuthi ukuncipha kwengcindezi ephakeme yegazi kuyinjongo yayo eyinhloko.
Kodwa ukudla kwe-DASH kungenza okungaphezu nje kokucindezela kwegazi eliphansi: Ucwaningo luye lwabonisa ukuthi lusebenza kahle ekulahlekeni kwesisindo, ukuvimbela nokulawula isifo sikashukela, nokunciphisa amazinga aphezulu e- cholesterol .
Iyini isidlo se-DASH?
Ukudla kwe-DASH , okwakhiwa yi-National Institutes of Health (NIH), ukudla okulawulwa ngekhalori okudinga izithelo nemifino eminingi, kanye nokusetshenziswa kwansuku zonke zezinhlamvu ezigcwele, ubisi lwe-lowfat nobuni obuqinile, kanye namanani alinganiselwe wamaswidi namafutha.
Inombolo ethize yezinsizakalo kuncike ezingaki zamakorikhi ozama ngazo usuku ngalunye. Nazi izigaba ezijwayelekile zokusebenza nsuku zonke kule plan yokudla:
- Izithelo: 4 kuya ku-5
- Imifino: 4 kuya ku-5
- Ubisi: 2 kuya ku-3 ama-fat-fat noma ama-nonfat
- Izinhlamvu: 7 kuya ku-8 (okungenani isigamu sawo kufanele sibe okusanhlamvu okuphelele)
- Inyama / inhlanzi: 2 (ukusikeka okunamafutha; izinkukhu ezingenasikhumba; inhlanzi)
- Amafutha / amafutha: 2 kuya ku-3
- Ubhontshisi / amantongomane / imbewu: 4 kuya ku-5 (masonto onke)
- Amaswidi: 2 - 4 (masonto onke)
Umgomo, ngokusho kwe-NIH, ukuvimbela ukudla kwakho kwamafutha e-sodium, agcwele, amafutha kanye nama-carbohydrate alandelayo nama-caps alandelayo:
- I-sodium: ama-milligram angu-2,300 (noma i-1,500 mg kuye ngezidingo zakho zezempilo; izinga elingaphansi linconywa kubantu abasengozini ephakeme yengozi yomshuwalense)
- Amafutha anelisiwe : 6%
- Inani lamafutha: 27%
- I-carbohydrate: 55%
I-Cholesterol ne-DASH
Ucwaningo oluningi luye lwabonisa ukuthi ukudla kwe-DASH kuphumelela ekunciphiseni ukucindezeleka kwegazi. Eqinisweni, i-NIH ithi ukudla kunganciphisa ukucindezelwa kwegazi ezinsukwini ezingu-14 kuphela.
Ngaphezu kokuthuthukisa ingcindezi yegazi, ukudla kwe-DASH kubuye kuphumelele ekusizeni abantu ukuba banciphise isisindo futhi banciphise i-triglycerides ne-VLDL (amaphilrotini aphansi kakhulu).
Izindaba ze-US & Imibiko Yezwe iye yabeka ukudla kwe-DASH njengendlela yokudla okungcono kakhulu iminyaka eminingana elandelanayo.
Izingxenye eziningana zokudla kwe-DASH ziye zaxhunyaniswa nezinga le-cholesterol elithuthukisiwe: ukuthola ama-fiber amaningi - kulokhu okuvela ezitshalweni nemifino, okusanhlamvu okugcwele, amantongomane kanye nobhontshisi; ukudla izinhlanzi nokusikeka okunomzimba; ukunciphisa amaswidi nama-carbohydrate ahlanzekile.
Ngokuthakazelisayo, isifundo se-2015 saqhathanisa inguqulo ephezulu ye-fat ye-DASH yokudla nokudla okuvamile kwe-DASH futhi yathola ukuthi ngenkathi zombili izinguqulo zithuthukisa i-LDL ne-cholesterol engqikithi, inguqulo ephakeme kakhulu yamafutha nayo yanda i-HDL ("okuhle" kwe-cholesterol).
Ukuqalisa
Ngaphambi kokuqala ukudla kwe-DASH noma ukwenza noma yikuphi ukushintsha kokudla, khuluma nodokotela wakho. Kufanele abheke izinombolo zakho ze- cholesterol futhi ahlole ukuthi izinguquko zokudla zingenza umehluko kuwe.
Futhi khumbula, izinguquko ezincane zingenza umehluko. Uma ungakakulungeli ukudonsa ngokugcwele ekudleni kwe-DASH, zama ukwenza eyodwa noma ezimbili izinguquko (njengokukhulisa izithelo zakho nemifino ukudla ngokufaka ucezu kwezithelo noma ukukhonza imifino ekudleni kwakho kanye nokudla okulula) .
Imithombo:
Azadbakht, L., P. Mirmiran, A. Esmaillzadeh, T. Azizi, no F. Azizi. "Imiphumela Ewusizo Yendlela Yokudla Yokuyeka I-Hypertension Ukudla Uhlelo Lokusebenza Ngezici zeMetabolic Syndrome." Ukunakekelwa yisifo sikashukela. 28 (2005): 2823-31.
Fung, TT, SE Chiuve, ML McCullough, KM Ukuxolisa, G. Logroscino, no-FB Hu. "Ukuhambisana nesidlo se-DASH-Style and Risk of Coronary Heart Heart and Stroke in Women." I-Archives of Medicine yangaphakathi. 168: 7 (2008): 713-20.
Miller, ER, TP Erlinger, noLJ Appel. "Imiphumela Yama-macronutrients ekucindezelweni kwegazi kanye ne-Lipids: Ngokuningiliziwe kokuhlolwa kwe-DASH no-OmniHeart." Imibiko yamanje ye-Atherosclerosis . 8: 6 (2006): 460-65.
U-Obarzanek, u-E., amasaka e-FM, iWM Vollmer, GA Bray, ER Miller, uP. Lin, uNM Karanjal, uMnumzane Most-Windhauser, uTJ Moore, uJF Swain, uCW. Bales, no-MA Proscha. "Imiphumela ye-Blood Lipids ye-Blood Pressure-Yokunciphisa Ukudla: Indlela Yokudla Yokuyeka Ukucindezeleka Kwegazi (DASH)." I-American Journal of Nutrition Clinic. 74: 1 (2001): 80-89.
I-Thorning, i-TK. Ukudla nge-fat fat-cheese, inyama enamafutha aphezulu, noma i-carbohydrate emakhakheni enengozi yengqondo emadodeni ase-postmenopausal ngokweqile. I-American Journal of Nutrition Clinic 2015 Sep; 102 (3): 573-81.
"Umhlahlandlela Wakho Wokunciphisa Ukucindezeleka Kwegazi Nge-DASH." Nhlbi.nih.gov. 2006. I-National Heart Lung ne-Blood Institute. 27 Aug. 2008.