Melis Campbell
Zakudya za DASH zitha kukhala zothandiza komanso zothandiza pakuthamanga kwa magazi. Ndi zakudya ziti zomwe zimaloledwa komanso zomwe muyenera kupewa ngati muli ndi kuthamanga kwa magazi - tikuuzani!
Pankhani ya kuthamanga kwa magazi (kuthamanga kwa magazi), madokotala nthawi zambiri amapereka mankhwala a antihypertensive, koma mfundo zake zimathanso kusintha popanda mankhwala - ndi zakudya za DASH.
Kuchepetsa kuthamanga kwa magazi ndi zakudya za DASH
Kuthamanga kwa magazi ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda a mtima, omwe ali pakati pa zomwe zimayambitsa imfa ku Germany. Chiwerengero cha odwala omwe ali ndi kuthamanga kwa magazi chikuwonjezeka nthawi zonse. Matendawa angayambitse kuuma kwa mitsempha (arteriosclerosis), kulephera kwa mtima (kulephera kwa mtima), matenda a mtima, ndi sitiroko.
Asayansi adapeza kuti kuwonjezera pa zikoka za majini, zakudya zolakwika ndizowopsa kwambiri chifukwa cha kuthamanga kwa magazi. Kuchokera apa, adapanga zakudya za DASH. Mawu ofupikitsawa amaimira Dietary Approaches to Stop Hypertension, kutanthauza kuti zakudya zolimbana ndi kuthamanga kwa magazi.
Kodi dongosolo lazakudya pa DASH ndi lotani?
Ku United States, National Heart, Lung, and Blood Institute (NHLBI) yapanga ndondomeko zingapo za zakudya za DASH.
Mndandanda wogula wa zakudya za DASH uyenera kuwoneka motere:
- Mbewu kapena zinthu zambewu, makamaka zambewu monga oatmeal, muesli, buledi, mpunga, ndi pasitala.
- Zipatso: mwatsopano, zouma, ndi mawonekedwe a mwatsopano cholizira timadziti.
- Zamasamba zatsopano ndi madzi a masamba
- Zakudya zamkaka zokhala ndi mafuta ochepa, monga tchizi wopanda mafuta ochepa, yoghurt, quark, kapena mkaka wopanda mafuta ochepa
- Mafuta: mafuta a azitona, mafuta a linseed, kapena mafuta a mpendadzuwa
- Nyama, nkhuku, kapena nsomba (zamafuta ochepa komanso osasuta)
- coconut blossom sugar kapena agave syrup m'malo mwa shuga wamba
- Zakudya za nyemba, monga mphodza, nandolo, ndi nyemba
- mtedza ndi mbewu
Ndi chiyani chinanso chomwe chiyenera kuganiziridwa pazakudya za DASH?
Masiku ano tikudziwa kuti zakudya zambiri zamchere zimatha kuwonjezera kuthamanga kwa magazi. Ichi ndichifukwa chake zakudya za DASH zimayesa kuchepetsa kumwa mchere. Akatswiri a German Society for Nutrition (m'mphepete) nthawi zambiri amalangiza kuti musapitirire magalamu asanu ndi limodzi a mchere patsiku. Kuti mupulumutse mchere, muyenera choyamba kuchita popanda mankhwala opangidwa kale - chifukwa ali ndi mchere wambiri - ndipo kachiwiri kusinthana ndi zitsamba ndi zonunkhira kuti mudye chakudya chokoma.
Chofunikanso pazakudya za DASH: Nyama yofiyira siyenera kukhala patebulo ndipo kumwa shuga kuyenera kuchepetsedwa kukhala kochepa.
Kodi Dash diet imagwira ntchito bwanji pa gout?
Ofufuza atha kusonyeza kuti odwala gout amapindulanso ndi zakudya za DASH m'njira ziwiri. Kusankhidwa kwapadera kwa chakudya kumachepetsa kudya kwa uric acid, yomwe imayambitsa gout. Kuphatikiza apo, odwala ena gout amadwala matenda a kuthamanga kwa magazi nthawi yomweyo.
Ena amakhala ndi metabolic syndrome. Izi ndi monga kuthamanga kwa magazi, shuga wambiri, mafuta ochulukirapo m'thupi m'chiuno, komanso cholesterol yambiri. Ndi zakudya za DASH, zambiri mwazinthu za labotale zimatha kusintha.
