DASH Diet Imatha Kutsikira Zambiri Kuposa Kuponderezedwa kwa Magazi
Ngati inu kapena wokondedwa wanu muli ndi kuthamanga kwa magazi , mwinamwake mwamvapo za DASH chakudya. DASH imayimira njira zowonjezera kuti asiye kuthamanga kwa magazi, choncho n'zomveka kuti kuchepetsa kuthamanga kwa magazi ndiko cholinga chake chachikulu.
Koma chakudya cha DASH sichikhoza kuchepetsa kuthamanga kwa magazi: kafukufuku wasonyeza kuti ndiwothandiza kuchepetsa kulemera kwa thupi, kuteteza ndi kuyang'anira matenda a shuga, ndi kuchepetsa makilogalamu apamwamba a cholesterol .
Kodi DASH Diet ndi chiyani?
Chakudya cha DASH , chomwe chinapangidwa ndi National Institutes of Health (NIH), ndi zakudya zowonongeka ndi kalori zomwe zimafuna zipatso zambiri ndi ndiwo zamasamba, komanso zakudya zamtundu uliwonse za mbewu, mkaka wochepa mkaka ndi nyama yowonda, ndi ndalama zochepa za maswiti ndi mafuta.
Nambala yeniyeni ya mautumiki amadalira kuchuluka kwa makilogalamu omwe mukulimbana nawo tsiku lililonse. Pano pali magulu osiyanasiyana omwe amagwiritsidwa ntchito tsiku ndi tsiku:
- Zipatso: 4 mpaka 5
- Zamasamba: 4 mpaka 5
- Mkaka: 2 mpaka 3 mafuta ochepa kapena nonfat
- Mbewu: 7 mpaka 8 (pafupifupi theka la izo ziyenera kukhala tirigu wathunthu)
- Nyama / Nsomba: 2 (Kuonda kwa nyama, nkhuku zopanda nsomba; Nsomba)
- Mafuta / mafuta: 2 mpaka 3
- Nyemba / mtedza / mbewu: 4 mpaka 5 (sabata iliyonse)
- Maswiti: 2 - 4 (sabata iliyonse)
Cholinga, malinga ndi NIH, ndikoletsa kudya mafuta a sodium, mafuta odzaza mafuta, mafuta onse ndi chakudya ndi zotsatirazi:
- Sodium: 2,300 milligrams (kapena 1,500 mg malingana ndi zosowa zanu za thanzi; mlingo wapansi umalimbikitsidwa kwa anthu omwe ali pachiopsezo chothamanga kwambiri)
- Mafuta okhuta : 6%
- Mafuta onse: 27%
- Zakudya Zamadzimadzi: 55%
Cholesterol ndi DASH
Kafukufuku wambiri wasonyeza kuti chakudya cha DASH chimathandiza kuchepetsa kuthamanga kwa magazi. Ndipotu, NIH imati zakudyazi zimachepetsa kuthamanga kwa magazi m'masiku 14 okha.
Kuwonjezera pa kupititsa patsogolo kuthamanga kwa magazi, chakudya cha DASH chimathandizanso kuthandiza anthu kuchepetsa thupi ndi kuchepetsa kuchepa kwa triglycerides ndi VLDL ( zochepa kwambiri zedi lipoproteins ).
Nyuzipepala ya US & World Reports yanena kuti chakudya cha DASH ndicho zakudya zabwino kwambiri kwa zaka zambiri mzere.
Zambiri mwazigawo za DASH zakudya zakhala zikugwirizana ndi cholesterol bwino: kutenga zambiri - zowonjezera pa zipatso ndi ndiwo zamasamba, mbewu zonse, mtedza ndi nyemba; kudya nsomba ndi kudula nyama; kuchepetsa maswiti ndi zakudya zopangidwa bwino.
Chochititsa chidwi, kufufuza kwa 2015 kunafanana ndi mafuta apamwamba a DASH zakudya ndi chakudya cha DASH chopezeka nthawi zonse ndipo anapeza kuti ngakhale kuti mawindo onsewa amatha kusintha LDL ndi cholesterol chokwanira, mafuta apamwambawo adawonjezeranso HDL ("cholesterol" yabwino).
Kuyambapo
Musanayambe kudya DASH kapena kupanga zakudya zina, kambiranani ndi dokotala wanu. Ayeneranso kuyang'ana nambala yanu ya cholesterol ndikuyesa ngati kusintha kwa zakudya kungakupangitseni kusiyana.
Ndipo kumbukirani, kusintha kochepa kungapangitse kusiyana. Ngati simunakonzekere kupita ku DASH, yesetsani kusintha chimodzi kapena ziwiri (monga kuwonjezera chipatso chanu ndi masamba odyera mwa kuwonjezera chipatso kapena kusamalira masamba ku chakudya chanu ndi zakudya zopsereza) .
Zotsatira:
Azadbakht, L., P. Mirmiran, A. Esmaillzadeh, T. Azizi, ndi F. Azizi. "Zotsatira Zabwino za Njira Zamankhwala Zoletsera Kuthamanga Kwambiri Kutentha Zakudya Zakudya Zamagetsi." Chisamaliro cha shuga. 28 (2005): 2823-31.
Fung, TT, SE Chiuve, ML McCullough, KM Rexrode, G. Logroscino, ndi FB Hu. "Kugonjera ku DASH-Style Diet ndi ngozi ya Coronary Heart Disease ndi Stroke Akazi." Archives of Internal Medicine. 168: 7 (2008): 713-20.
Miller, ER, TP Erlinger, ndi LJ Appel. "Zotsatira za Macronutrients pa Kukanika kwa Magazi ndi Lipids: Mwachidule cha DASH ndi OmniHeart Mayesero." Malipoti Amakono Atherosclerosis . 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, ndi MA Proscha. "Zotsatira za Magazi a Magazi Omwe Amagawidwa ndi Magazi-Kutsika Zakudya Zochepa: Njira Zamankhwala Zoletsa Kuthamanga Kwambiri (DASH)." American Journal of Clinical Nutrition. 74: 1 (2001): 80-89.
Thorning, TK. Amadyetsedwa ndi tchizi ta mafuta, nyama zamtengo wapatali, kapena ma carbohydrate pamagulu a anthu oopsa pamtima pa amayi omwe amatha kupha amayi awo: chiyeso chokwanira kwambiri cha crossover. American Journal of Clinical Nutrition 2015 Sep; 102 (3): 573-81.
"Buku Lanu lothandizira kuchepetsa kuthamanga kwa magazi ndi DASH." Nhlbi.nih.gov. 2006. Lungwe la Mtima Wonse ndi Gazi la Magazi. 27 Aug. 2008.