DASH ukutya ukunciphisa uxinzelelo lwegazi oluphezulu

IDASH imele iindlela zokutya zokumisa uxinzelelo lwegazi. Ukutya kwe-DASH kunokunceda ukunciphisa uxinzelelo lwegazi oluphezulu kunye ne-cholesterol kunye namanye amafutha egazini lakho. Inokukunceda ukunciphisa umngcipheko wokuhlaselwa yintliziyo kunye nokufa icala kwaye ikuncede unciphise umzimba. Le ndlela yokutya iphantsi kwisodium (ityuwa) kwaye ityebile kwizakhamzimba.

Ukutya kwe-DASH kunciphisa uxinzelelo lwegazi oluphezulu ngokunciphisa inani le-sodium ekudleni kwakho ukuya kuma-2300 milligrams (mg) ngosuku. Ukunciphisa isodiyam ukuya kwi-1500 mg ngosuku kunciphisa uxinzelelo lwegazi nangakumbi. Ikwabandakanya ukutya okwahlukeneyo okunezakha mzimba ezinceda abanye abantu ukunciphisa uxinzelelo lwegazi, njenge potassium, calcium, kunye nemagnesium.

Kwindlela yokutya ye-DASH, uza:

• Fumana imifuno eninzi, iziqhamo, kunye ne-fat-free okanye i-fat-fat milk
• Faka iinkozo ezipheleleyo, iimbotyi, iimbewu, amandongomane, kunye neoyile yemifuno
• Yitya inyama engenamafutha, inkukhu kunye nentlanzi
• Nciphisa ityuwa, inyama ebomvu, iilekese, kunye neziselo ezineswekile
• Nciphisa utywala

Kuya kufuneka uphinde ufumane ubuncinci imizuzu engama-30 yokuzivocavoca umzimba ngamandla kwiintsuku ezininzi zeveki. Imizekelo ibandakanya ukuhamba ngokukhawuleza okanye ukukhwela ibhayisekile. Cwangcisa ukufumana ubuncinci iiyure ezingama-2 kunye nemizuzu engama-30 yokuzivocavoca ngeveki.

Unokulandela ukutya kwe-DASH ukuba ufuna ukuthintela uxinzelelo lwegazi oluphezulu. Inokukunceda ukuba unciphise umzimba. Uninzi lwabantu lunokuxhamla ekwehliseni ukutya kwe-sodium ukuya kwi-2300 milligrams (mg) ngosuku.

Umboneleli wakho wezempilo angacebisa ukunciphisa i-1500 mg ngosuku ukuba:

• Sele unoxinzelelo oluphezulu lwegazi
• Unesifo seswekile okanye isifo esinganyangekiyo sezintso
• Ngaba baseMelika baseMelika
• Ngaba uneminyaka engama-51 okanye ngaphezulu

Ukuba uthatha amayeza ukunyanga uxinzelelo lwegazi oluphezulu, ungayeki ukuthatha amayeza akho ngelixa usitya ukutya kwe-DASH. Qiniseka ukuba uxelela umboneleli wakho ukuba ulandela ukutya kwe-DASH.

Ekutyeni kwe-DASH, ungatya ukutya kuwo onke amaqela okutya. Kodwa uya kubandakanya ukutya okuninzi okunetyiwa, icholesterol, kunye namafutha. Uya kubandakanya ukutya okuphezulu kwi-potassium, calcium, nemagniziyam, kunye nefayibha.

Nalu uluhlu lwamaqela okutya kunye nokuba zingaphi ii-servings nganye nganye ekufuneka unazo ngosuku. Ukutya okuneekhalori ezingama-2000 ngosuku, kuya kufuneka utye:

• Imifuno (4 ukuya kwi-5 nge-servings ngosuku)
• Iziqhamo (ii-4 ukuya kwezi-5 ngeenkonzo ngosuku)
• Iimveliso zobisi ezinamafutha asezantsi okanye ezingenamafutha, ezinje ngobisi kunye neyogathi (ii-2 ukuya kwezi-3 zenkonzo ngosuku)
• Iinkozo (ezi-6 ukuya kwezi-8 nge-servings ngosuku, kwaye ezi-3 kufuneka zibe ziinkozo ezipheleleyo)
• Iintlanzi, inyama engenamafutha, kunye neenkukhu (2 servings okanye ngaphantsi ngemini)
• Iimbotyi, iimbewu, kunye neenantongomane (ii-4 ukuya kwezi-5 zenkonzo)
• Amafutha kunye neoyile (ukuya kwi-3 ukuya kwi-3 ngeentsuku)
• Iilekese okanye iishukela ezongeziweyo, ezinje ngejeli, iilekese ezinzima, isiraphu yemephu, isorbet, kunye noshukela (ngaphantsi kweenkonzo ezi-5 ngeveki)

Inani leenkonzo onazo suku ngalunye lixhomekeke ekubeni zingaphi iikhalori ozifunayo.

• Ukuba uzama ukunciphisa umzimba, unokufuna iinkonzo ezimbalwa kunoluhlu.
• Ukuba awusebenzi kakhulu, jolisa kwinani elisezantsi leesevisi ezidwelisiweyo.
• Ukuba usebenza ngokuphakathi, yiba nenani eliphezulu leenkonzo.
• Ukuba usebenza kakhulu, unokufuna iinkonzo ezininzi kunokuba zidwelisiwe.

Umboneleli wakho unokunceda ekufumaneni inani elifanelekileyo leenkonzo kuwe.

Ukwazi ukuba ungatya kangakanani, kufuneka wazi ubungakanani bokutya. Apha ngezantsi kunikwe isampulu yeqela ngalinye lokutya.

Imifuno:

• 1 indebe (70 gram) imifuno eluhlaza eluhlaza
• ½ ikomityi (90 grams) ecoliweyo okanye imifuno ephekiweyo eluhlaza

Iziqhamo:

• 1 iziqhamo eziphakathi (ii-ounces ezi-6 okanye i-168 gram)
• ½ indebe (70 gram) iziqhamo ezifriziwe, ezifriziwe, okanye ezisemathinini
• ¼ indebe (25 gram) yeziqhamo ezomisiweyo

Iimveliso zobisi ezingenamafutha okanye eziphantsi:

• 1 indebe (240 milliliters) ubisi okanye iyogathi
• 1 ounce (oz) okanye i-50 grams (g) itshizi

Iinkozo (Cwangcisa ukwenza konke ukukhetha kwakho okuziinkozo konke okuziinkozo. Iimveliso eziziinkozo zizonke ziqulathe ifayibha kunye neeprotein kuneemveliso eziziinkozo "ezicokisekileyo".):

• 1 isonka sesonka
• ½ indebe (80 gram) irayisi ephekiweyo, ipasta, okanye isiriyeli

Ukutya inyama, iinkukhu kunye nentlanzi:

• I-3 oz (85 g) yentlanzi ephekiweyo, inyama engacacanga, okanye inkukhu

Amantongomane, iimbewu, kunye nemidumba:

• ½ indebe (90 iigrem) iimbotyi eziphekiweyo (iimbotyi ezomisiweyo, ii-ertyisi)
• I-1/3 indebe (45 gram) yamandongomane
• 1 icephe (10 gram) yembewu

Amafutha kunye neeoyile:

• 1 itispuni (5 milliliters) ioyile yemifuno
• Iipunipoli ezi-2 (30 gram) isaladi enamafutha asezantsi
• 1 itispuni (5 iigram) imajarini ethambileyo

Iilekese kunye neswekile ezongeziweyo:

• 1 icephe (15 grams) iswekile
• 1 icephe (15 grams) yejeli okanye ijam
• ½ indebe (70 gram) i-sorbet, i-gelatin dessert

Kulula ukulandela ukutya kwe-DASH. Kodwa oko kunokuthetha ukwenza utshintsho kwindlela otya ngayo ngoku. Ukuqala:

• SUKUZAMA ukwenza utshintsho ngexesha elinye. Kulungile ukutshintsha indlela otya ngayo ngokuthe ngcembe.
• Ukongeza imifuno kwisidlo sakho, zama ukuba nesaladi ngexesha lesidlo sasemini. Okanye, yongeza ikhukhamba, iletisi, iminqathe, okanye iitumato kwiisendwitshi zakho.
• Kufuneka kusoloko kukho into eluhlaza kwipleyiti yakho. Kulungile ukusebenzisa imifuno efriziwe endaweni yokutsha. Qiniseka nje ukuba iphakheji ayiqulathanga ityuwa okanye mafutha.
• Yongeza iziqhamo ezisikiweyo kwicereal yakho okanye i-oatmeal kwisidlo sakusasa.
• Kwidizethi, khetha iziqhamo ezitsha okanye i-yogurt efriziwe enamafutha asezantsi endaweni yeelekese ezinekhalori eziphezulu, ezinjengeikeyiki okanye iipayi.
• Khetha amashwamshwam asempilweni, njengamaqebengwana erayisi okanye ipopika, imifuno ekrwada, okanye iyogathi. Iziqhamo ezomileyo, imbewu kunye namandongomane nawo enza ukhetho olukhulu lokutya. Gcina nje ezi nxalenye zincinci kuba oku kutya kuphezulu kwiikhalori ezipheleleyo.
• Cinga ngenyama njengenxalenye yesidlo sakho, endaweni yekhosi ephambili. Nciphisa ukubonelela kwakho ngenyama ecekeceke ukuya kwii-ounces ezi-6 (170 yeegram) ngosuku. Unokuba ne-3-ounce (85 gram) ye-servings emini.
• Zama ukupheka ngaphandle kwenyama ubuncinci kabini ngeveki. Endaweni yoko, yitya iimbotyi, amandongomane, itofu, okanye amaqanda kwiproteni yakho.

Ukuthoba isixa setyuwa kwindlela otya ngayo:

• Thatha isihlukuhli setyuwa etafileni.
• Ncasa ukutya kwakho ngamayeza kunye neziqholo endaweni yetyuwa. Ilamuni, ikalika, kunye neviniga zongeza incasa.
• Gwema ukutya okusemathinini kunye ne-entrees efriziwe. Zihlala zinetyuwa eninzi. Xa usenza izinto ekuqaleni unolawulo ngakumbi ukuba ingakanani ityuwa ehamba kuzo.
• Jonga zonke iilebheli zokutya kwi-sodium. Unokumangaliswa yindlela ofumana ngayo, kwaye uyifumana phi. Izidlo sangokuhlwa ezibandayo, isuphu, isaladi yokunxiba, kunye nokutya okulungiselelwe zihlala zinesodium eninzi.
• Khetha ukutya okuqulethe ngaphantsi kwe-5% kwixabiso lemihla ngemihla lesodium.
• Jonga iinguqu ezinesodium ephantsi xa unokuzifumana.
• Ukunciphisa ukutya kunye neziqholo ezinetyuwa eninzi, ezinje ngeekhukhamba, iminquma, inyama ephilisiweyo, i-ketchup, isosi yesoya, isardard kunye nesosi ye-barbeque.
• Xa usitya ngaphandle, cela ukuba ukutya kwakho kwenziwe ngaphandle kwetyuwa okanye i-MSG.

Kukho iincwadi ezininzi malunga nesicwangciso sokutya se-DASH ukukunceda ukuba uqalise. Ezi ncwadi zinokubonelela ngezicwangciso zesampulu zokutya kunye neengcamango zokupheka.

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IHeimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 213.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

I-National Heart, Lung, kunye neZiko leGazi (NIH). Inkcazo yesicwangciso sokutya se-DASH. www.nhlbi.nih.gov/health/health-topics/topics/dash. Ukuhlaziywa ngoMeyi 1, 2018. Ifikeleleke ngoJanuwari 23, 2019.

UVictor RG, uLibby P.Uxinzelelo lwenkqubo: ulawulo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 47.

UWhelton PK, uCarey RM, uAronow WS, et al. I-2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA isikhokelo sothintelo, ukufumanisa, ukuvavanya, kunye nokulawula uxinzelelo lwegazi kubantu abadala. J NdinguColl Cardiol. 2018; 71 (19). I-e127-e248. IINKCUKACHA: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

• DASH Isicwangciso sokutya
• Ungaluthintela njani uxinzelelo lwegazi oluphezulu