Kuchepetsa Kunenepa Kodi chakudya cha DASH ndi chiyani ndipo chifukwa chiyani chingakuthandizeni kuonda?

Kuchepetsa Kunenepa Kodi chakudya cha DASH ndi chiyani ndipo chifukwa chiyani chingakuthandizeni kuonda?

Chakudya cha DASH, chomwe chidapangidwa kuti chichepetse kuthamanga kwa magazi, chingakuthandizeni kuti muchepetse thupi moyenera

Lazakudya DASH cholinga chake ndikuthandizira kuwongolera oopsa . Koma chowonadi ndichakuti chimodzi mwazikhalidwe za zakudya izi ndikuti, pokhala ndi zakudya zabwino, sizothandiza kokha pakuthana ndi matenda oopsa, koma zitha kuthandizanso woondaMakamaka kwa anthu ndi zizolowezi zoipa kudya, kuyambira kusintha ngati kuti bungwe la mukapeza zakudya adzalola kuchepetsa kudya kwa kalori ndi kusintha kwa zosowa zanu. «Nthawi iliyonse choletsa caloric chikachitika, kulemera kumatayika. Chovuta ndikuti muzichita moyenera komanso mosasunthika pakapita nthawi, ndipo zinthu ziwirizi zitha kuthana ndi vuto la DASH ”, akutero Dr. María Ballesteros, wotsogolera gulu la Nutrition ku SEEN (Spanish Society of Endocrinology and Zakudya zabwino).

Zomwe zakudya izi zimayesera kuchita, malinga ndi katswiri, kuyesa kuchepetsa sodium mu zakudya ndipo, komano, mu onjezerani potaziyamu, calcium ndi magnesium, omwe ndi mchere womwe ungathetsere matenda oopsa. Chifukwa chake, Dr. Ballesteros akufotokoza kuti chakudya cha DASH chimagogomezera zakudya zokhala ndi calcium, potaziyamu, magnesium ndi fiber zomwe, zikaphatikizidwa, zimathandizira kutsitsa magazi.

Ndipo muyenera kudya chiyani mukatsatira zakudya izi? Dokotala akufotokoza. Choyamba, ndikofunikira kuchepetsa kudya kwa zinthu zomwe zakonzedwa, komanso kuphatikiza zipatso ndi ndiwo zamasamba muzakudya zathu. Komanso, m’pofunika kuti chimanga chimene timadya chikhale chathunthu, komanso kuti tiphatikizepo mtedza wochepa m’zakudya zathu, komanso nsomba ndi nyama zopanda mafuta ambiri.

Zomwe mungadye ngati mukufuna kudya DASH

Ponena za zipatso, Dr. Ballesteros amalimbikitsa kumwa osachepera zipatso zitatu, zabwino zonse, tsiku, komanso awiri kapena atatu skimmed mkaka mankhwala. Pochita izi, titha kukhala ndi zipatso zokwana magalamu 150 pa nkhomaliro ndi chakudya chamadzulo.

Momwemonso, tiyenera kuyang'anira kuchuluka kwa mchere wophika (osakwana 3 g / tsiku): supuni ya tiyi), ndi kulipirira momwe tingathere Gwiritsani ntchito zokometsera zofananira pophika ndipo perekani zakudya zambiri (tsabola, paprika, safironi, viniga, mandimu, adyo, anyezi…) ndi zitsamba zonunkhira (parsley, thyme, fennel, bay leaf, oregano…).

Mukamagwiritsa ntchito nsomba zamzitini zamasaladi kapena mbale zina, makamaka zachilengedwe (0% mchere) ziyenera kugwiritsidwa ntchito, koma pang'ono. Komanso, Pewani kuwonjezera cubes kapena bouillon cubes ya nyama kapena nsomba kukadya.

Zidzagwiritsidwa ntchito njira zophikira zopanda mafuta: chitsulo, chowotcha, uvuni, mayikirowevu, nthunzi, papillote… ndipo pewani kukazinga, buledi komanso zakudya zopanda kanthu.

Ndibwino kuti mumwe 1,5 kapena 2 malita a madzi patsiku (Magalasi 8 / tsiku). Munjira iyi amatha kuwerengera zamkati ndi broths. Kumbali inayi, zakumwa zopangidwa ndi kaboni komanso zotonthoza sizidzamwa ndipo

Ponena za kudya nyama, kudya nsomba pafupipafupi, kudya nyama zowonda (makamaka nkhuku) komanso kudya pang'ono nyama yofiira (kamodzi kapena kawiri pa sabata) tikulimbikitsidwa.

Pomaliza, tikulimbikitsidwa kuwonjezera magalamu 30 a mkate wonse wa tirigu wopanda mchere nkhomaliro ndi chakudya chamadzulo.

Kodi zimachepetsa matenda oopsa?

Dr. Ballesteros akuwonetsa kuti zakumwa za DASH sizingakhale bwino kwa odwala omwe ali ndi vuto la impso, popeza kwa odwalawa kungakhale kofunikira kuchita phosphorous, potaziyamu ndi mapuloteni, zomwe zimakonzedwa mu DASH zakudya.

Kumbali ina, pokhudzana ndi umboni wawo wasayansi wokhudzana ndi kuchepa kwa matenda oopsa, omwe amawunikiridwa mobwerezabwereza ndi omwe amatchedwa "DASH" (Apple et al. 1997) ndi "DASH-sodium" (Vollmer et al, 2001) momwe anayerekezedwa ndi chakudyachi ndi ena ndipo momwe amayendera pamavuto amwazi adayesedwa. Pakafukufuku wa 'DASH-sodium', magawo a sodium adachepetsedwanso, zomwe zidabweretsa zotsatira zazikulu.