Melis Campbell
Nri DASH nwere ike inye aka ma dị irè maka ọbara mgbali elu. Kedu nri anabatara yana ihe ị kwesịrị izere ma ọ bụrụ na ị nwere ọbara mgbali elu - anyị ga-agwa gị!
N'ihe banyere ọbara mgbali elu (ọbara mgbali elu), ndị dọkịta na-enyekarị ọgwụ mgbochi hypertensive, ma ụkpụrụ ahụ nwekwara ike imeziwanye na-enweghị ọgwụ - na nri DASH.
Mbelata ọbara mgbali na nri DASH
Ọbara mgbali elu bụ otu n'ime ihe ndị nwere ike ibute ọrịa obi, nke so na ihe na-ebutekarị ọnwụ na Germany. Ọnụ ọgụgụ ndị ọrịa nwere ọbara mgbali elu na-abawanye mgbe niile. Ọrịa ahụ nwere ike ibute akwara akwara siri ike (arteriosclerosis), nkụda mmụọ (obi mgbada), nkụchi obi, na ọrịa strok.
Ndị ọkà mmụta sayensị chọpụtara na na mgbakwunye na mmetụta mkpụrụ ndụ ihe nketa, nri na-ezighị ezi bụ isi ihe na-akpata ọbara mgbali elu. Site na nke a, ha mepụtara nri DASH. Mkpọpe okwu na-anọchi anya Dietary Approaches to Stop Hypertension, ya bụ maka nri megide ọbara mgbali elu.
Kedu ihe bụ atụmatụ nri na DASH?
Na United States, National Heart, Lung, and Blood Institute (NHLBI) ewepụtala ọtụtụ atụmatụ nri nri DASH.
Ndepụta ịzụ ahịa maka nri DASH kwesịrị ịdị ka nke a:
- Ọka ma ọ bụ ngwaahịa ọka, ọkacha mma ngwaahịa ọka zuru oke dị ka oatmeal, muesli, achịcha ọka dum, osikapa, na pasta.
- Mkpụrụ osisi: nke ọhụrụ, nke a mịrị amị, na n'ụdị ihe ọ juiceụ amịkpọ ọhụrụ.
- Akwụkwọ nri ọhụrụ na ihe ọṅụṅụ akwụkwọ nri
- Ngwaahịa ara ehi nwere obere abụba, dị ka cheese, yogọt, quark, ma ọ bụ mmiri ara ehi nwere obere abụba.
- Mmanụ: mmanụ oliv, mmanụ linseed, ma ọ bụ mmanụ sunflower
- Anụ, anụ ọkụkọ, ma ọ bụ azụ (abụchaghị abụba na anaghị ese anwụrụ)
- Aki oyibo na-ama ifuru shuga ma ọ bụ agave sirop kama shuga nkịtị
- Mkpụrụ ọka, dị ka lentil, chickpeas, na agwa
- mkpụrụ na mkpụrụ
Kedu ihe ọzọ ekwesịrị ịtụle na nri DASH?
Taa, anyị maara na nri nwere nnukwu nnu nwere ike ịbawanye ọbara mgbali. Ọ bụ ya mere nri DASH ji agba mbọ ịmachi oriri nnu nke ukwuu. Ndị ọkachamara sitere na otu German Society for Nutrition (ọnụ) na-atụkarị aro ka ọ bụrụ ihe karịrị gram isii nke nnu kwa ụbọchị. Iji chekwaa nnu, ị ga-ebu ụzọ mee na-enweghị ngwaahịa ndị a kwadebere - n'ihi na ha nwere ọtụtụ nnu - na nke abụọ gbanwee gaa na herbs na ngwa nri na-atọ ụtọ nri.
Ọ dịkwa mkpa maka nri DASH: Anụ na-acha uhie uhie kwesịrị ịdịkarịa ala na tebụl na oriri shuga kwesịrị ibelata na opekempe.
Kedu ka nri Dash si arụ ọrụ maka gout?
Ndị nchọpụta enwewo ike igosi na ndị ọrịa nwere gout na-eritekwa uru na nri DASH n'ụzọ abụọ. Nhọrọ pụrụ iche nke nri na-ebelata oriri nke uric acid, nke bụ isi ihe kpatara gout. Na mgbakwunye, ụfọdụ ndị ọrịa gout na-arịa ọbara mgbali elu n'otu oge.
Ụfọdụ nwere ọbụna ọrịa metabolic. Ndị a na-agụnye ọbara mgbali elu, ọbara shuga dị elu, oke abụba n'úkwù, na cholesterol dị elu. Site na nri DASH, ọtụtụ n'ime ụkpụrụ ụlọ nyocha ndị a nwere ike imeziwanye.
