Ukuqonda ukutya kwe-DASH

Ukutya kwe-DASH kuncinci kwityuwa kwaye kucebile kwiziqhamo, imifuno, ukutya okuziinkozo, ubisi olunamafutha asezantsi, kunye neeprotein ezincinci. IDASH imele iindlela zokutya zokumisa uxinzelelo lwegazi. Ukutya kwenziwa okokuqala ukunceda ukunciphisa uxinzelelo lwegazi oluphezulu. Ikwayindlela esempilweni yokunciphisa umzimba.

Ukutya kwe-DASH kukunceda utye ukutya okunesondlo.

Oku akusiyo nje ukutya okuqhelekileyo kwetyuwa. Ukutya kwe-DASH kugxininisa ukutya okuphezulu kwi-calcium, i-potassium, kunye ne-magnesium, kunye ne-fiber, ethi, xa idityanisiwe, inciphise uxinzelelo lwegazi.

Ukulandela ukutya kwe-DASH ukunciphisa umzimba, utya okuninzi:

• Imifuno kunye neziqhamo ezingekho isitatshi

Utya iinxalenye eziphakathi:

• Iimveliso zobisi ezingenamafutha okanye eziphantsi
• Amazimba
• Ukutya inyama, inyama yenkukhu, iimbotyi, ukutya kwesoya, iimbotyi kunye namaqanda
• Intlanzi
• Amandongomane nembewu
• Amafutha asempilweni, anje nge-olive kunye ne-canola oyile okanye ii-avokhado

Kuya kufuneka ubeke umda:

• Iilekese kunye neziselo ezineswekile
• Ukutya okuphezulu kumafutha athambileyo anje ngobisi olunamafutha apheleleyo, ukutya okunamafutha, ioyile yetropiki, kunye nokutya okutyiwa kakhulu
• Ukusela utywala

Umboneleli wakho wezempilo unokukunceda ubone ukuba zingaphi iikhalori ofuna ukuzitya suku ngalunye. Iimfuno zakho zekhalori zichaphazeleka bubudala bakho, isini, inqanaba lomsebenzi, iimeko zonyango, nokuba uzama ukunciphisa umzimba okanye ukugcina ubunzima bakho. "Usuku olunesiCwangciso sokutya se-DASH" lunceda ukulandelela ukuba zingaphi iinkonzo zohlobo ngalunye lokutya onokukutya. Kukho izicwangciso ezili-1,200; 1,400; 1,600; I-1,800; 2,000; 2,600; kunye neekhalori ezingama-3,100 ngosuku. I-DASH iphakamisa izahlulo ezincinci kunye nokutshintsha kokutya okunempilo ukunceda ukunciphisa umzimba.

Unokulandela isicwangciso sokutya esivumela i-2,300 milligrams (mg) okanye i-1,500 mg yetyuwa (isodiyam) ngosuku.

Xa ulandela isicwangciso se-DASH, kuya kufuneka ubeke umda kwindlela otya ngayo koku kutya:

• Ukutya ngetyuwa eyongeziweyo (isodiyam) kunye nokongeza ityuwa kukutya
• Utywala
• Iziselo ezineswekile
• Ukutya okuphezulu kumafutha agcweleyo, anje ngobisi olunamanqatha kunye nokutya okunkonkxiweyo
• Amaqebengwana amashwamshwam, ahlala enamafutha amaninzi, ityuwa neswekile

Ngaphambi kokuba wandise i-potassium ekudleni kwakho okanye usebenzise izitshizi zetyuwa (ezihlala ziqukethe i-potassium), jonga umboneleli wakho. Abantu abaneengxaki zezintso okanye abathatha amayeza athile kufuneka balumke malunga nokuba badla kangakanani i-potassium.

I-DASH icebisa ubuncinci imizuzu engama-30 yokuzilolonga ngosuku, uninzi lweentsuku zeveki. Into ebalulekileyo kukugcina ubuncinci iiyure ezingama-2 kunye nemizuzu engama-30 ngeveki yemisebenzi kwinqanaba lokumodareyitha. Yenza imithambo eyenza intliziyo yakho impompe. Ukukunceda ukukhusela ukutyeba, sebenzisa imizuzu engama-60 ngosuku.

Ukutya kwe-DASH kuye kwafundwa ngokubanzi kwaye kunezibonelelo ezininzi zempilo. Ukulandela esi sicwangciso sokutya kunokunceda:

• Nciphisa uxinzelelo lwegazi
• Ukunciphisa umngcipheko wesifo sentliziyo, ukusilela kwentliziyo kunye nokubetha
• Nceda ukukhusela okanye ukulawula uhlobo lwe-2 yeswekile
• Ukuphucula amanqanaba e-cholesterol
• Nciphisa ithuba lamatye ezintso

Intliziyo kaZwelonke, iGazi, kunye neZiko leMiphunga lanceda ukuphuhlisa ukutya kwe-DASH. Kukwacetyiswa nayo:

• Umbutho wentliziyo yaseMelika
• Izikhokelo zeDiary zaseMelika zango-2015-2020
• Izikhokelo zase-US zonyango lwexinzelelo lwegazi

Ukulandela oku kutya kuya kunika zonke izondlo ozifunayo. Kukhuselekile kubantu abadala nakubantwana. Iphantsi kumanqatha azalisiweyo kwaye inefayibha ephezulu, isitayile sokutya esinconyelwa wonke umntu.

Ukuba unempilo, licebo elihle ukuba uthethe nogqirha wakho ngaphambi kokuba uqalise oku okanye nasiphi na isicwangciso sokutya ukunciphisa umzimba.

Kwisicwangciso sokutya sokutya se-DASH uya kuba usitya kakhulu iziqhamo, imifuno, kunye neenkozo ezipheleleyo. Oku kutya kuphezulu kwifayibha kwaye ukonyusa ukungena kwakho kwifayibha ngokukhawuleza kunokubangela ukungonwabi kwe-GI. Yandisa kancinci ukutya okuninzi ositya yonke imihla kwaye uqiniseke ukuba usele amanzi amaninzi.

Ngokubanzi, ukutya kulula ukulandela kwaye kufuneka kukushiye uzive wanelisekile. Uya kuthenga iziqhamo kunye nemifuno ngaphezulu kunangaphambili, enokubiza kakhulu kunokutya okulungiselelwe.

Ukutya kuyaguquguquka ngokwaneleyo ukuba ukulandela ukuba awutyi imifuno, i-vegan, okanye i-gluten-free.

Ungaqala ngokuya kwiphepha lewebhu leNtliziyo, Igazi, kunye neLung Institute "Sithini iSicwangciso sokutya se-DASH?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

Unokuthenga kwakhona iincwadi malunga nokutya kwe-DASH ezibandakanya iingcebiso zokutya kunye neeresiphi.

Uxinzelelo lwegazi - ukutya kwe-DASH; Uxinzelelo lwegazi-DASH ukutya

Ufunda i-DM, uRakel D. Ukutya kwe-DASH. Ku: Rakel D, ed. Unyango oluHlanganisayo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2018: isahluko 89.

I-National Heart, Lung, kunye newebhusayithi yeZiko leGazi. DASH isicwangciso sokutya. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Kufunyenwe ngo-Agasti 10, 2020.

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.

• DASH Isicwangciso sokutya