Zamkatimu
Chifukwa chomwe chakudya cha DASH chingakhale chimodzi mwazabwino kwambiri kuti muchepetse thupi mukamangidwa
zakudya
DASH Diet ndi zakudya zomwe zimalimbikitsidwa kwa odwala omwe ali ndi matenda oopsa, koma malangizo ake amalola kuchepetsa thupi, makamaka kwa omwe akhala ndi zizoloŵezi zoipa.
Zosavuta kutsatira, zopatsa thanzi, zotetezeka, zothandiza perdida peso ndi m'pofunika mu nkhani za shuga ndi mavuto mtima. Izi ndizomwe zimayamikiridwa pazakudya zabwino kwambiri zomwe zimafalitsidwa chaka chilichonse ndi magazini yaku America "US News & World". M'zaka zaposachedwapa zakudya DASH adatsogolera kusanja kuyambira 2013 mpaka 2018, ngakhale m'zaka ziwiri zapitazi, 2019 ndi 2020, DASH idachotsedwa pampando ndi zakudya zaku Mediterranean.
Mmodzi wa makiyi amene amapangitsa akatswiri oyenerera mukapeza zakudya monga wathanzi ndi njira yabwino ndi kuti kuwonjezera kuchepetsa oopsa, zakudya zawo zimathandizira kuti kuchepetsa kulemera. Kulengedwa kwake kunayamba zaka za m'ma 90, pamene US National Institute of Health inapanga zakudya kuti zithetse matenda oopsa kwambiri pogwiritsa ntchito zakudya. Chidule chake, DASH, chimayimira "Njira Zakudya Zoletsa Kuthamanga Kwambiri".
Koma kodi ndondomekoyi ili ndi chiyani kwenikweni? Monga momwe anafotokozera Dr. María Ballesteros, wochokera ku gulu la Nutrition la SEEN (Spanish Society of Endocrinology and Nutrition), ndondomeko ya zakudya zamagulu a zakudya. DASH zakudya zimachokera ku kuchepetsa sodium muzakudya zosakwana magalamu 2,3 patsiku (ofanana ndi 5,8 magalamu a mchere) muzakudya 'zabwinobwino' za DASH ndi magalamu 1,5 patsiku (zofanana ndi ma gramu 3,8 amchere) mtundu wa DASH zakudya "Zochepa mu sodium". Panthawi imodzimodziyo, Zakudya za DASH zimawonjezera potassium, calcium ndi magnesium, zomwe ndi mchere zomwe zingathandize kuchepetsa kuthamanga kwa magazi. Zakudya za DASH, motero, zimatsindika zakudya zomwe zili ndi calcium, potaziyamu, magnesium ndi fiber zomwe, zikaphatikizidwa, zimathandiza kuchepetsa kuthamanga kwa magazi.
Chifukwa chiyani zimakuthandizani kuti muchepetse thupi
Kukhala, kuwonjezera, chakudya chamagulu, sichimangothandiza kuletsa matenda oopsaZingakuthandizeni kuchepetsa thupi, makamaka kwa omwe akhala ndi zizoloŵezi zoipa za kudya kwa zaka zambiri. Kusintha kwa zakudya za DASH kumapangitsa kuti anthuwa achepetse kudya kwa calorie ndipo ndiye kuti, pamapeto pake, zomwe zimawathandiza kuchepetsa thupi, monga momwe Dr. Ballesteros akunenera: kuonda nthawi iliyonse kuletsa kwa caloric kulipo. Koma vuto kuti akhale wathanzi ndi kuchita izo moyenera ndi zisathe m'njira yaitali, ndi nkhani ziwirizi akhoza anakumana ngati mukapeza zakudya akutsatiridwa ”, iye akutero.
Ngakhale kuti cholinga chake ndi odwala omwe ali ndi matenda oopsa, Dr. Ballesteros akufotokoza momveka bwino kuti kadyedwe kameneka kangagwiritsidwe ntchito kwa aliyense wopanda matenda kapena kwa omwe ali ndi matenda a metabolic monga. shuga kapena dyslipidemia.
Ndi zakudya ziti zomwe zimadyedwa pazakudya za DASH
Zina mwazakudya zomwe zikuphatikizidwa muzakudya za DASH kuti zikwaniritse zolinga zomwe zimadzutsa ndi:
- Chepetsani (kapena chotsani) zinthu zomwe zakonzedwa kale komanso zophikidwa kale.
- Ikani patsogolo kadyedwe masamba, masamba y zipatso. Amalangiza kudya zipatso zosachepera zitatu patsiku (kulowa zidutswa).
- Control ndi kuchepetsa mchere kuphika kuti asapitirire magalamu atatu patsiku (supuni imodzi ya tiyi). Kukometsera zakudya mungagwiritse ntchito zokometsera monga zonunkhira, zitsamba zonunkhira, vinyo wosasa, mandimu, adyo kapena anyezi. Nyama kapena nsomba bouillon cubes kapena mapiritsi sayenera kugwiritsidwa ntchito pa chakudya.
- Gwiritsani ntchito 2 mpaka 3 mkaka tsiku lomwe liyenera kukhala kusinkhasinkha.
- Sankhani mbewu monga chimanga zofunikira ndipo mkate watha, udzakhala wathunthu, wopanda mchere.
- Phatikizanipo pang'ono mtedza.
- Kudya nyama zowonda, makamaka nkhuku ndi kudya nyama yofiira kudzakhala kokha kamodzi kapena kawiri pa sabata.
- Tengani nsomba (zatsopano kapena zowuma) pafupipafupi. Ngati nsomba zam'chitini zimadyedwa mu saladi kapena mbale zina, zachilengedwe (0% mchere) zitha kugwiritsidwa ntchito.
- Pewani kumwa zakumwa zoledzeretsa komanso zopatsa mphamvu.
Kuonjezera apo, njira zophikira zomwe ziyenera kugwiritsidwa ntchito ndizo zomwe zimapereka mafuta ochepa kwambiri, omwe ndi okazinga, okazinga, ophika, ophika, ophika, ophika mu microwave kapena papillote. Sadzaphika zokazinga, zomenyedwa kapena mkate.
La hydration Ndizofunikiranso muzakudya za DASH, chifukwa chake ndikofunikira kumwa 1,5 mpaka 2 malita amadzi patsiku (infusions ndi broths zikuphatikizidwa).