DASH Diet Inogona Kuderedza Chinhu Chinopfuura Kuwedzera Kweropa Ropa
Kana iwe kana munhu waunoda ane kukwirira kweropa , mikana iwe wakanzwa nezveDASH yekudya. DASH inomirira Dietary Approaches to Stop Hypertension, saka zvinonzwisisika kuti kuderedzwa kwepamusoro-pfupa yeropa ndiyo chinangwa chayo chikuru.
Asi kudya kweDASH kunogona kuita zvinopfuura kungodzikisa kudzvinyirira kweropa: zvidzidzo zvakaratidza kuti zvinobudirira pakurasikirwa kwemazivi, kudzivirira nekugadzirisa chirwere cheshuga, nekuderedza chelesterol yakakura.
Chii chinonzi DASH Diet?
Zvokudya zveDASH , izvo zvakagadzirwa neNational Institutes of Health (NIH), kudya kunokonzerwa nekoriyo kunoda mizhinji yemichero nemiriwo, uyewo kushandiswa kwezuva nezuva kwezviyo zvose, lowfat dairy uye nyama yakashata, uye zvishoma hwemasipi nemafuta.
Nhamba chaiyo yekushumirwa kunobva mazana emakoriri ari kuedza zuva rega rega. Heano maitiro akawandisa ekushandiswa kwezuva nezuva mune chirongwa ichi chokudya:
- Zvibereko: 4 kusvika ku5
- Miti: 4 kusvika ku5
- Dairy: 2 kusvika 3 pasi-mafuta kana nonfat
- Zviyo: 7 kusvika ku8 (inenge hafu yeiyo inofanira kunge yakazara zviyo)
- Nyama / hove: 2 (zvakakoswa zvinyama zvenyama;
- Mafuta / mafuta: 2 kusvika ku3
- Mbeu / mbungu / mbeu: 4 kusvika ku5 (vhiki nevhiki)
- Sweets: 2 - 4 (vhiki nevhiki)
Izvo zvinangwa, maererano neNIH, ndeyekudzivirira kudya kwako kwema sodium, mafuta akazara, mafuta ose uye mahydrohydrate nemakumbo anotevera:
- Sodium: 2 300 milligrams (kana kuti 1,500 mg zvichienderana nezvido zvehutano hwako; zero rakaderera rinokurudzirwa kuvanhu vari mumwero mukuru wehutachiona)
- Saturated fat : 6%
- Zvose mafuta: 27%
- Carbohydrate: 55%
Cholesterol uye DASH
Ongororo dzakawanda dzakaratidza kuti kudya kweDASH kunoshanda mukuderedza ropa. Ichokwadi, iyo NIH inoti kudya kunogona kuderedza kushanda kweropa mumazuva 14 chete.
Mukuwedzera pakunatsiridza kukanganiswa kweropa, DASH yekudya inoshandawo pakubatsira vanhu kuderedza uremu uye kuderedza triglycerides uye VLDL ( yakaderera zvikuru -lipoproteins ).
US News & World Reports yakarongedza kudya kweDASH sekudya kwakanakisisa kwemakore akawanda mumutsara.
Zvimwe zvikamu zveDASH yekudya zvakabatanidzwa nekuvandudzirwa kwehushutoriol: kuwana zvakawanda-fiber - munyaya iyi kubva pamichero nemiriwo, mbeu yose, nuts uye nyemba; vachidya hove uye zvakasvibiswa zvenyama; kugadzirisa masukisi uye zvakagadzirwa nemakrohydrates.
Zvinotarisirwa kuti kuongorora kwegore ra2015 kwakafananidza nehuwandu hwemafuta eDASH nezvokudya zveDASH zvinowanzoonekwa uye apo zvese maBhaibheri akavandudza LDL uye cholesterol yakazara, iyo yepamusoro-fat version yakawedzerawo HDL ("yakanaka" cholesterol).
Kutanga
Usati watanga kudya kweDASH kana kuita chero chimwe chekudya kunochinja, taura nachiremba wako. Anofanira kutarisa nhamba yako yehuklesterol uye kuongorora kana kuchinja kwezvokudya kungaita kuti pave nekusiyana kwako.
Uye yeuka, kuchinja kuduku kunogona kuchinja. Kana usati wakagadzirira kutamba zvakakwana muDASH yekudya, edza kuita imwechete kana mbiri dzekuchinja (zvakadai sekuwedzera michero yako nemiriwo yekudya nekuwedzera chidimbu chezvibereko kana kushandiswa kwemiriwo pane imwe yezvokudya zvako uye zvinonaka) .
Sources:
Azadbakht, L., P. Mirmiran, A. Esmaillzadeh, T. Azizi, uye F. Azizi. "Migumisiro Inobatsira yeDhiyabhorosi Maitiro Okumisa Kuwedzera Kwoutachiona Eating Plan pamusoro pezvinhu zveMetabolic Syndrome." Chirwere cheshuga. 28 (2005): 2823-31.
Fung, TT, SE Chiuve, ML McCullough, KM Rexrode, G. Logroscino, uye FB Hu. "Kuenderana neDASH-Style Diet uye Dambudziko reCononary Heart Disease uye Stroke muvakadzi." Archives of Internal Medicine. 168: 7 (2008): 713-20.
Miller, ER, TP Erlinger, uye LJ Appel. "Migumisiro yeMacronutrients Pamusoro Pemhirizhonga neRipid: Anonyanya kuitika kweDASH uye OmniHeart Mutsva." Nhoroondo dzeAtherosclerosis yemazuva ano . 8: 6 (2006): 460-65.
Obarzanek, E., FM Sacks, WM Vollmer, GA Bray, ER Miller, P. Lin, NM Karanjal, M. Most-Windhauser, TJ Moore, JF Swain, CW. Bales, uye MA Proscha. "Migumisiro paRopa Lipids yeRopa Rakamanikidzwa-Kuderedza Zvokudya: Dhiyabhorosi Anosvika Pakuderedza Hypertension (DASH) Kutongwa." American Journal of Clinical Nutrition. 74: 1 (2001): 80-89.
Thorning, TK. Anodya nepamusoro-mafuta cheese, nyama yakakwirira-mafuta, kana ma carbohydrate pamagetsi ehutano hwehutachiona muvakadzi vanodarika makumi emasopaopausal: chirongwa chekodhase chakasarudzwa. American Journal of Clinical Nutrition 2015 Sep; 102 (3): 573-81.
"Nhungamiro Yenyu Yokuderedza Ropa Rako Rokushandisa DASH." Nhlbi.nih.gov. 2006. National Heart Lung uye Blood Institute. 27 Aug. 2008.