Ukutya okungu-DASH: yintoni, uyenza njani kunye nemenyu
Umxholo
- Uyenza njani
- Ukutya okuvunyelweyo
- Ukutya ekufuneka sikuphephe
- Ukhetho lwe-DASH yemenyu yokutya
- Iingcebiso zokunciphisa ukusetyenziswa kwetyuwa
- Ukwenza ukutya kwe-DASH ukunciphisa umzimba
Ukutya kwe-DASH sisicwangciso sokutya esona njongo iphambili kukunceda ukunciphisa uxinzelelo lwegazi. Nangona kunjalo, ikwasetyenziselwa ukunciphisa ubunzima kunye nokunceda ukulawula isifo seswekile. Isichazi esithi DASH sivela kwisiNgesiIindlela zokutya zokumisa uxinzelelo lwegazi, emele iindlela zokulwa noxinzelelo lwegazi.
Oku kutya kukhuthaza ukusetyenziswa kwemifuno, iziqhamo kunye neenkozo ezipheleleyo. Ukuze uphinde usetyenziselwe ukunciphisa umzimba, ukutya kunokugcinwa, nangona kunjalo ukutya okuncinci kunesiqhelo kunokucetyiswa ukunciphisa iikhalori ekudleni.
Uyenza njani
Ukutya kwe-DASH akujolisanga kuphela ekunciphiseni ityuwa ukulawula uxinzelelo lwegazi, kodwa ikakhulu kugxile ekuphuculeni umgangatho wokutya okutyiwa imihla ngemihla, oku kunceda ukulawula ezinye iingxaki, njengokutyeba kakhulu, i-cholesterol ephezulu kunye neswekile. Ukongeza, akukho mfuneko yokuthenga ukutya okhethekileyo.
Ukutya okuvunyelweyo
Ukutya ekufuneka kutyiwe ngobuninzi kuzo kutyebile kwiproteni, ifayibha, i-potassium, imagniziyam, ikhalsiyam kunye namafutha angafakwanga, afana:
- Isiqhamo;
- Imifuno kunye nemifuno;
- Amazimba, ezinje nge-oats, umgubo wengqolowa ogcweleyo, irayisi emdaka kunye nequinoa;
- Ubisi kunye neemveliso zobisi skimmed;
- Amafutha amahle, njengama-chestnut, amandongomane, ii-walnuts, ii-hazelnuts kunye neoyile ye-olive;
- Ukutya inyama, kukhethwa intlanzi, inkukhu kunye nokusikeka inyama ebomvu.
Isixa setyuwa kufuneka sibe yi-2,300 mg yesodium ngosuku, elingana netispuni. Inani loku kutya mihla le kuxhomekeke kubungakanani beekhalori zemihla ngemihla ezifunwa ngumzimba, ekufuneka zibalwe ngumondli, njengoko zinokwahluka ngokobudala, isini, ukusebenza komzimba kunye nezifo ezinxulumene noko.
Ukongeza, kubalulekile ukuba wenze umthambo rhoqo, njengoko uthanda ukunciphisa uxinzelelo lwegazi kunye nolawulo lobunzima, ukunceda ukuphucula impilo ngokubanzi.
Ukutya ekufuneka sikuphephe
Ukutya ekufuneka kuthintelwe kukutya kwe-DASH zezi:
- Iilekese ezineswekile kunye nokutya, kubandakanya iimveliso zorhwebo ezifana neebhiskiti ezigxunyekwe, iziselo ezibandayo, itshokholethi kunye nezinto ezilungele ukutyiwa;
- Ukutya okunotye umgubo omhlophe, ezinje ngeebhiskiti, ipasta kunye nesonka esimhlophe;
- Ukutya okunamafutha amaninzi, ezinje ngeenyama ezibomvu ezinamafutha amaninzi, isoseji, isoseji, ibhekoni;
- Iziselo ezinxilisayo.
Ukongeza, ukunciphisa ukusetyenziswa kwetyuwa kunye nokutya okune-sodium, okunje ngee-bouillon cubes, isoseji, isoseji, iisuphu eziyimpuphu kunye nokutya okubandayo okubandayo, kwandisa ukusebenza kokutya kwe-DASH ukunciphisa uxinzelelo lwegazi.
Ukhetho lwe-DASH yemenyu yokutya
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu ye-DASH:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 iglasi yobisi olunamasi kunye nekhofi engenaswekile + isonka esipheleleyo kunye nee-min frescal cheese | Izilayi ezi-2 zepapa kunye ne-chia kunye ne-oats + 1 iqanda eliqhekekileyo kunye netshizi, itumato kunye ne-oregano encinci | I-2 oat pancakes ngebhanana kunye nebhotolo yamandongomane + 1 indebe yeerberberries |
| I-snack yasekuseni | I-10 i-strawberry + i-5 yeecashew nuts (ayityibilikanga) | Ibhanana eli-1 + 1 icephe lebhotolo yamandongomane | 1 i-yogurt elula + iipunipoons ezi-2 ze-oats |
| Isidlo sasemini isidlo sangokuhlwa | ifillet yentlanzi eyosiweyo ehamba nerayisi emdaka kunye nesaladi yeklabishi eneminqathe enongwe ngetispuni yeoyile kunye neviniga + 1 iapile | I-fillet yenkukhu egcadiweyo kunye netshizi egalelweyo ehamba ne-potato puree kunye nesaladi yemifuno egalelwe ioyile ye-olive + 1 tangerine | I-wholegrain ipasta kunye ne-tomato yendalo + inyama yenkomo (i-fat fat) ehamba kunye ne-lettuce kunye ne-carrot isaladi enongwe nge-1 ithisipuni yeoli yeoli kunye neviniga |
| Ukutya okusemva kwemini | 1 i-yogurt ecacileyo + iipunipoyi ezi-2 zegranola | ikofu engenaswekile + thowusti yonke kunye nekhrimu ye-ricotta | 1 indebe ye-avocado smoothie + 1 col ye-chia tea |
Ukongeza, kubalulekile ukuba ungagqithi kwi-2,300 mg yesodium. Iimali ezibandakanyiweyo kwimenyu zinokwahluka ngokobudala, isini, ukusebenza komzimba kunye nezifo ezinxulumene noko, ke ngoko, kubalulekile ukubonisana nesazi sezondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esenzelwe iimfuno.
Iingcebiso zokunciphisa ukusetyenziswa kwetyuwa
Ezinye iingcebiso zokunciphisa ukusetyenziswa kwesodiyamu kunye netyuwa ekutyeni zezi:
- Ukukhetha ukutya okutsha kunye nokwendalo, kwimeko yokuthenga ukutya okubandisiweyo okanye okusemathinini, eyona nto ifanelekileyo kukukhetha ezo zinesodium encinci okanye ezingenayo ityuwa eyongeziweyo;
- Funda ulwazi lwesondlo sokutya uze uthelekise isixa sesodium enaso, ukhetha imveliso enexabiso elincinci le-sodium okanye engenayo ityuwa eyongeziweyo;
- Ukuphucula incasa yokutya ungasebenzisa imifuno enencasa, iturmeric, isinamon, ilamuni kunye neviniga;
- Kulumkele ukusebenzisa i-ketchup, i-mustard, i-mayonnaise, i-Worcestershire sauce, i-soy sauce kunye nokutya okulula.
Ukongeza, ukutya okwenziweyo, okutshaywayo okanye okugciniweyo kufuneka kuthintelwe.
Ukwenza ukutya kwe-DASH ukunciphisa umzimba
Ukutya kwe-DASH kunokusetyenziselwa ukunciphisa umzimba ngokunciphisa inani lokutya okutyiweyo, ukuze iikhalori zosuku zingaphantsi kweekhalori ezifunekayo emzimbeni ukugcina ubunzima.
Ukongeza, ezinye iindlela ezinje ngokwandisa umsebenzi womzimba, ukuthatha iti ye-thermogenic kunye nokunciphisa ukusetyenziswa kwe-carbohydrate nako kunceda ukunciphisa umzimba, kwaye kungafakwa kukutya kwe-DASH ukuphucula isiphumo sayo kulawulo lobunzima.
Jonga ividiyo esezantsi ukuze ufumane ezinye iingcebiso zokwehlisa uxinzelelo lwegazi:
Kucetyiswa Wena
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