I-DASH Diet ye-Hypertension: Uhlelo Lokudla kanye Nezinzuzo

Umfutho wegazi ophezulu noma umfutho wegazi ophezulu uthinta cishe u-50% wabo bonke abantu abadala emhlabeni wonke, okwenza kube esinye sezimo zezempilo ezivame kakhulu namuhla. Nakuba imithi isiza ukuphatha nomfutho wegazi ophezulu, ukudla kudlala indima ebalulekile ekulawuleni umfutho wegazi ngokwemvelo. Ukudla kwe-DASH kwe-hypertension kunikeza indlela efakazelwe yokwehlisa umfutho wegazi ngokukhetha ukudla ngokucophelela. Lo mhlahlandlela ophelele uchaza ukuthi ukudla kwe-DASH kusebenza kanjani, uhlelo lokudla lwe-hypertension, kanye nendlela yokulandela lolu hlelo lokudla ukuze kuzuzwe ukulawulwa okungcono komfutho wegazi.

Iyini I-DASH Diet?

I-Dietary Approaches To Stop Hypertension (DASH) imele uhlelo oluphelele lokudla olwakhiwe yi-National Heart, Lung, and Blood Institute. Le ndlela yokudla esekelwe ebufakazini izuze ukuqashelwa ezinhlanganweni ezinkulu zezempilo, kuhlanganise noMnyango Wezolimo wase-United States (i-USDA) kanye ne-American Heart Association, ngempumelelo yayo ekulawuleni. ukushaya kwegazi.

Ukudla kwe-DASH kugcizelela ukudla ukudla okunothile ngezakhi kuyilapho kunciphisa izakhi ezingase zibe yingozi. Izingxenye zayo eziyinhloko zihlanganisa:

• Izithelo nemifino eningi
• Okusanhlamvu okuphelele njengama-carbohydrate ayinhloko
• Imikhiqizo yobisi enamafutha amancane noma engenawo amafutha
• Amaprotheni angenalutho, ikakhulukazi izinhlanzi nezinkukhu
• Amantongomane, imbewu, nama-legumes
• Ukudla okunoshukela okulinganiselwe neziphuzo
• Ukusetshenziswa kwenyama ebomvu okukhawulelwe
• Ukudla okulawulwayo kwe-sodium

Ukudla kunikeza ukuguquguquka ngokusebenzisa amabanga ekhalori yansuku zonke alungisekayo ukusuka ku-1,600 kuya ku-3,100 kilojoule, okwenza kube kulungele izidingo ezihlukahlukene zokudla okunomsoco. Inguqulo evamile ikhawulela i-sodium ibe ngamamiligremu angu-2,300 nsuku zonke, kuyilapho inguqulo ye-sodium ephansi ikhawulela ukudla okumamiligremu angu-1,500 ukuze kulawuleke umfutho wegazi okuthuthukisiwe.

Ukudla kugxile ekwandiseni imisoco ebalulekile njenge i-potassium, i-magnesium, i-calcium, ne-fiber ngenkathi kunciphisa amafutha agcwele, amafutha e-trans, ne-cholesterol. Le ndlela elinganiselayo iyenza ifanelekele nje kuphela ukuphatha umfutho wegazi ophakeme kodwa nokudla okunempilo okuvamile.

Ukudla kwe-DASH akukugunyazi ukudla okukhethekile noma izithasiselo, njengoba zonke izingxenye zitholakala kalula ezitolo zegrosa nasezindaweni zokudlela eziningi. Lokhu kufinyeleleka, ukusekelwa kwesayensi, kanye nezinketho zokuqalisa eziguquguqukayo kusungule njengenye yezindlela zokudla ezinconyiwe zokulawulwa komfutho wegazi.

Izinzuzo Zokudla Kwe-DASH

Umthelela obaluleke kakhulu wokudla kwe-DASH usekundleni kwakho isifo senhliziyo izinzuzo. Ucwaningo luye lwabonisa ukuthi i-DASH inganciphisa amathuba okuba nesifo senhliziyo kuze kufike ku-20%. Ngokuqondile, kuholela ku-19% engozini ephansi yokushaywa unhlangothi kanye no-29% wehla ingozi yokuhluleka kwenhliziyo. Ukudla nakho kuthinta kakhulu ukuphathwa kwe-cholesterol, ikakhulukazi ekwehliseni i-low-density lipoprotein (LDL) namazinga e-triglyceride.

Ukuphatha isisindo kumele enye inzuzo ebalulekile yokudla kwe-DASH. Ucwaningo lubonisa ukuthi abantu abalandela lolu hlelo lokudla bathola ukwehla kwesisindo esingcono kunalabo abadla ukudla okukhawulelwe ngekhalori emasontweni angama-24. 

Ukudla kunikeza izinzuzo ezengeziwe zezempilo:

• Yehlisa amathuba okuthi thayipha 2 sikashukela ngo-20% ngokuthuthuka insulin Ukuzwela
• Yehlisa amazinga e-uric acid, inciphisa ingozi ye-gout
• Ithuthukisa impilo yezinso ngokunciphisa ingozi ezinso
• Yehlisa ingozi yomdlavuza, ikakhulukazi i-colorectal kanye umdlavuza webelengenxa yokudla okuphezulu kwamavithamini, amaminerali, nama-antioxidants
• Isiza ukuphatha i-metabolic syndrome ngokubhekana nezinto eziningi eziyingozi ngasikhathi sinye

Udlani Ekudleni Kwe-DASH?

Ukudla kwe-DASH kuguqula ukukhetha kokudla kwansuku zonke kube yithuluzi elinamandla lokulawula umfutho wegazi. Lolu hlelo lokudla olulinganiselayo aludingi ukudla okukhethekile noma izithasiselo, okulwenza lusebenze futhi luzinze ekuphathweni kwezempilo kwesikhathi eside.

Ukudla kugxile emaqenjini athile okudla kanye nokudla okunconyiwe kwansuku zonke okusekelwe ekudleni okunamakhalori angu-2,000:

• Izinhlamvu: Okusanhlamvu okuphelele njengerayisi elinsundu, isinkwa sikakolweni, kanye ne-oatmeal
• Imifino: Izinketho ezinemibala efana ne-broccoli, izaqathe, nemifino enamaqabunga
• Izithelo: Izinhlobo ezintsha, eziqandisiwe, noma ezisemathinini
• Ubisi: Imikhiqizo enamafutha aphansi noma engenawo amafutha
• Amaprotheni ama-Lean: Izinhlanzi, izinkukhu, nenyama engenamafutha
• Amantongomane, Imbewu, Nemifino: ama-alimondi, ama-walnuts, amantongomane, ama-flaxseeds, ama-hazelnuts, imbewu ye-sunflower, udali, nobhontshisi wezinso
• Amafutha namafutha: amafutha yemifino enempilo

Ukuphakelwa okusanhlamvu kulingana nocezu olulodwa lwesinkwa noma 1/2 inkomishi ye-pasta ephekiwe. Ngemifino, ukukhonza kungase kube 1 inkomishi yemifino eluhlaza noma 1/2 indebe yemifino ephekiwe. Ukunikezwa kwezithelo kuvame ukuhlanganisa ucezu olulodwa oluphakathi nendawo noma uhhafu wenkomishi yesithelo esisha.

Ukuze uthole imiphumela emihle, ukudla kwe-DASH kukhuthaza ukulungisa ukudla ekhaya, lapho abantu bekwazi ukulawula kangcono izithako namasayizi wezingxenye. Le ndlela ivumela ukuqapha ngokucophelela ukuthathwa kwe-sodium ngenkathi kuqinisekiswa ukufakwa kwazo zonke izakhi ezibalulekile ngokukhetha ukudla okuhlukahlukene.

I-DASH Diet Plan ye-Hypertension

Ukusebenzisa ukudla kwe-DASH kudinga ukuhlela ngokucophelela nokuqonda osayizi bezingxenye. Ukudla kunikeza indlela ehlelekile kodwa eguquguqukayo abantu abangayivumelanisa nendlela yabo yokuphila kuyilapho begcina imigomo yayo eyinhloko yokulawula umfutho wegazi.

Isisekelo sohlelo lokudla lwe-DASH sigxile ezincomweni ezithile zokuphakelwa kwansuku zonke ezisuselwe ekudleni okunamakhalori angu-2,000. Le mihlahlandlela isiza abantu ngabanye ukuhlela ukudla kwabo ngempumelelo:

• Izinhlamvu: 6-8 servings nsuku zonke
• Imifino: 4-5 servings nsuku zonke
• Izithelo: 4-5 servings nsuku zonke
• Ubisi olunamafutha aphansi: 2-3 servings nsuku zonke
• Amaprotheni angenalutho: Ama-servings angu-6 noma ngaphansi ngosuku
• Amafutha namafutha: 2-3 servings nsuku zonke

Ukudla kwe-DASH kunikeza izinketho ezimbili zezinga le-sodium ukuze kuhlangatshezwane nezidingo zempilo ezihlukene. Izinga libandakanya ukuthathwa kwamamiligremu angu-2,300 e-sodium nsuku zonke, kuyilapho inguqulo ye-sodium ephansi ikhawulela ukudliwa kwamamiligremu angu-1,500. Odokotela bangasiza ekunqumeni ukuthi iyiphi inguqulo evumelana kangcono nezidingo zomuntu ngamunye.

Ukuze kusetshenziswe ngempumelelo, abantu ngabanye kufanele balandele lezi zinyathelo ezingokoqobo:

• Qapha osayizi bezingxenye usebenzisa izinkomishi zokulinganisa ekuqaleni
• Hlela ukudla ukuze uqinisekise ukudla okunomsoco
• Funda amalebula okudla ngokucophelela ukuze uthole okuqukethwe kwe-sodium
• Faka esikhundleni sikasawoti ngamakhambi nezinongo ukuze uthole ukunambitheka
• Lungiselela ukudla okwengeziwe ekhaya ukuze ulawule izithako

Ukudla kugcizelela ukudala amapuleti anemibala enezithelo nemifino ehlukahlukene. Ukufaka okungenani izitsha ezimbili zemifino ezinokudla okuyinhloko kusiza ukuhlangabezana nezidingo ezinconyiwe. Ngama-dessert, uhlelo lukhuthaza izinketho ezisekelwe esithelweni kunoswidi wendabuko.

Isiphetho

Ukudla kwe-DASH kuyindlela efakazelwe, esekelwe isayensi yokulawula umfutho wegazi ngokukhetha ukudla okunengqondo. Lolu hlelo lokudla oluguquguqukayo luhlanganisa imisoco ebalulekile evela emaqenjini okudla ahlukahlukene kuyilapho kunciphisa ukuthathwa kwe-sodium, okwenza kube okusebenzayo nokusimeme ekulawuleni impilo yesikhathi eside.

Ucwaningo lukhombisa ukusebenza kahle kokudla ekulawuleni umfutho wegazi, ukulawula isisindo, sikashukela ukuvimbela, kanye nokwenza ngcono impilo yenhliziyo. Impumelelo yalokhu kudla isukela eziqondisweni zayo eziqondile ezigxile ekudleni okutholakala kalula njengezithelo, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho.

Abantu abalandela ukudla kwe-DASH bangakhetha phakathi kwezinguqulo ezijwayelekile neziphansi zesodium ngokuya ngezidingo zabo zezempilo. Impumelelo ngalolu hlelo lokudla incike ekuqondeni ubukhulu bezingxenye, ukuhlela ukudla ngokucophelela, kanye nokulungisa kancane kancane imikhuba yokudla. Lezi zinguquko ezincane ekukhethweni kokudla kwansuku zonke zingathuthukisa kakhulu umfutho wegazi kanye nempilo yonke.

Imibuzo Evame Ukubuzwa

1. Ubani okufanele acabangele ukulandela ukudla kwe-DASH?

Ukudla kwe-DASH kunconywa ngokuyinhloko kubantu abafuna ukuphatha noma ukuvimbela umfutho wegazi ophakeme (umfutho wegazi ophakeme). Igxile ekunciphiseni ukudla kwe-sodium nokwandisa ukusetshenziswa kwezakhi ezaziwayo ukusiza ukwehlisa umfutho wegazi.

2. Yiziphi izinhlobo zamafutha ezifanele ukudla kwe-DASH?

Uma ulandela ukudla kwe-DASH, ukukhetha amafutha anempilo kubalulekile. Izinketho ezinconyiwe zifaka amafutha emifino njenge-canola, ummbila, i-olive, ne-safflower. Eminye imithombo yamafutha enempilo njengamantongomane, imbewu, nokwatapheya nayo iyakhuthazwa.

3. Uyini umkhawulo wesodium ekudleni kwe-DASH?

Uhlelo lokudla olujwayelekile lwe-DASH luhlanganisa ukuthathwa kwe-sodium kumamiligremu angu-2,300 ngosuku, kuhambisana Neziqondiso Zokudla Zabantu baseMelika. Lokhu kulingana nokuqukethwe kwe-sodium ku-1 ithisipuni likasawoti wetafula. Kukhona nenguqulo ye-sodium ephansi yokudla kwe-DASH ekhawulela ukudla okungamamiligremu angu-1,500 nsuku zonke.

4. Yimaphi amantongomane afakwe ekudleni kwe-DASH?

Ukudla kwe-DASH kuncoma ukuthi udle amantongomane, imbewu, nezilimo eziyisihlanu masonto onke. Okufanelekile, faka okungenani ukudla okukodwa kwalokhu kudla nsuku zonke. Amantongomane anenzuzo ikakhulukazi njengoba enikeza i-omega-3 fatty acids enenhliziyo enempilo.