DASH-ukudla. Ukudla okuphumelelayo kokushisa komfutho wegazi

Ukuqeda isifo sofuba kungenzeka, ngoba lokhu kuyadingeka ukushintsha ukudla. I-Dash-yokudla ethuthukisiwe ivumela ukujwayelekile ukucindezela nesisindo.

Izinzuzo zokushintsha ukudla

Ngokuphambene nenkolelo evamile, kunezinto ezidliwayo ezingenzi nje kuphela ukulahlekelwa isisindo, kodwa futhi nokuthuthukisa konke umzimba. Enye yezindlela zokwelapha ezidumile kunazo zonke zokudla okunomsoco i-DASH (indlela yokudla ehlose ukuvimbela umfutho wegazi ophezulu).

Kodwa imenyu ephuthumayo ingasetshenziselwa kuphela abantu ababhekene nokucindezelwa kokucindezela, kodwa nalabo abafuna nje ukulahlekelwa isisindo nokuthuthukisa impilo yabo. Phela, njengoba umthetho, ukwelashwa kwesifo somfutho wegazi ophezulu kuqala nje njengokushintsha kwemigomo yokudla. Lesi sifo ezimweni eziningi sihlobene ngokuqondile nesisindo esiningi, i-cholesterol ngokweqile nosawoti.

Ukudla okunempilo okulinganayo kungabizwa ngokuthi iDash-diet. Imenyu yayo ihlanganisa zonke izinto ezidingekayo ukuze kusebenze ngokugcwele komzimba. Kubalulekile futhi ukuqonda ukuthi lokhu akuyona nje ukudla, kepha indlela yokuphila enesifiso sokunamathela njalo.

Izimiso eziyisisekelo

Izidakamizwa ezihamba phambili eMelika ziye zakha ukudla okukhethekile okweqanda legazi. Imenyu yayo iqukethe i-fiber enkulu yemifino. Kodwa lokhu kuyasiza kakhulu enhliziyweni nasemithanjeni yegazi. Kodwa imikhiqizo engakhuphula umfutho wegazi kanye ne-cholesterol ayifakiwe emndenini.

Lokhu kudla kuphezulu ngama-kilojoule, angabesabisa abantu abanesisindo esiningi. Uma ufuna ukunciphisa isisindo, kuyadingeka ukuthi ungasebenzisi i-kcal 2000 nsuku zonke, njengoba abathuthukisi batusa, kodwa ku-1600.

Ngaphezu kokushintsha imikhuba yokudla, kuyadingeka ukubukeza indlela yokuphila. Ukuze ukwandise ukusebenza kahle kokudla, ungenza ukuqina, uqale ukusebenza. Uma lo mthwalo ukhonjelwa ngenxa yezizathu zezempilo, kufanelekile ukujwayela ukuvakasha okuhamba njalo.

Izincomo ze-hypertension

Uma unquma ukuqala ukulwa nokunyuka kwengcindezi yegazi, ukudayiswa kwe-Dash kuzokusiza. Imenyu yesonto ayihlanganisi nje imifino, izithelo, kodwa nezitshalo, izinhlanzi, inyama, okusanhlamvu, amantongomane, imikhiqizo yobisi evutshiwe kanye nobisi.

Kubalulekile ukuthi abacwaningi baqaphele ukuthi kubalulekile ukushiya isoso soysi, izinongo ezihlukahlukene zethusi kanye nezithasiselo, ezifaka i-glutamate ye-sodium. Kunalokho, ungasebenzisa izinongo, amakhambi, izinongo ezihlukahlukene, i-lemon noma inani elincane lewayini. Uma unciphisa inani losawoti, khona-ke ukucindezelwa kuvamile ngokushesha. Ngaphezu kwalokho, izinso nenhliziyo baqala ukusebenza ngokuphumelelayo. Ukunciphisa ubungozi bokubonakaliswa okungahambi kahle komfutho wegazi ophakeme kungaba ngokudla amafutha ezinhlanzi ngama-capsules noma ezinhlanzi zasolwandle.

Futhi, abathuthukisi bokudla batusa kancane ukuphatha imikhiqizo, ukwenqaba ukulondolozwa.

Qala izinguquko

Ngaphambi kokuthatha izinqumo ngokushintsha okukhulu, kubalulekile ukuqonda ukuthi yini iDash-yokudla. Imenyu yayo ihluke kakhulu. Kodwa isici sayo esiyinhloko ukuthi udinga ukudla njalo. Iviki livunyelwe ngisho nama-5 amaswidi. Ngamunye wabo uhambelana nengilazi engu-1 yamanzi akhazimulayo, 15 g wokuswidi amaswidi, 1 tbsp. L. IJam, i-jelly noma ushukela.

Shintsha ukudla kwakho ngosuku olulodwa cishe akunakwenzeka. Ngakho-ke, ochwepheshe baye bahlakulela izincomo ezikhethekile ukuze zijwayele umbuso. Ukuqala, kubalulekile ukususa u-½ wemali evamile yansuku zonke ibhotela, igargarine noma isaladi yokugqoka. Kubalulekile ukuqala kancane kancane ukwethula imikhiqizo yokudla yezitshalo. Isibonelo, uma udla ama-1-2 imifino ngosuku, udinga ukwengeza esinye isidlo sakusihlwa noma kwasekuseni. Okufanayo kufanele kwenziwe ngesithelo. Kancane kancane, inani labo kumele lilethwe ezidingekayo.

Kumele uqaphele inani lemikhiqizo yobisi. Isibonelo, itiye elimnandi ngesikhathi sekuseni lithathelwe kahle ngendebe yobisi. Ngaphezu kwalokho, udinga ukunciphisa inani lotshwala oludliwe. Ngosuku, amadoda avunyelwe ukuphuza kuze kufike ku-60ml ye-vodka noma i-240 ml yewayini, kwabesifazane isabelo sincishiswe izikhathi ezingu-2.

Kubalulekile ukunciphisa ukusetshenziswa kwemikhiqizo yenyama. Akufanele kube ngaphezu kwama-gramu angu-200 ngosuku. Uma udla inyama eningi kakhulu, khona-ke udinga ukunciphisa ingxenye kancane kancane. Udinga ukwakha ukudla kwakho ukuze imenyu ilawulwe imikhiqizo yemifino.

Zama kancane kancane ukwandisa izingxenye zelayisi, imifino, izithelo. Akufanele sikhiphe ukudla okumnandi, ama-dessert ahlukahlukene. I-Dash-diet inikeza ukuthi kufanele ibe. Njengokudla okulula ungasebenzisa ukudla okungenawo amafutha, izithelo ezihlukahlukene, kuhlanganise nalawo okwakungenwe ekheniwe ku-juice yakho, amantongomane, omisiwe, ama-popcorn angenalutho.

Izingxenye zemifino

Isimiso esiyinhloko sokudla ukuthi inombolo ethile yemikhiqizo ethile kufanele ibe khona nsuku zonke ekudleni. Abathuthukisi bathole ukuthi kungcono ukudla ama-5 ama-yield of izitshalo zemifino nsuku zonke, ezifaka phakathi kwimenyu yeDash. Ngamunye wabo uhambelana nenye yezinto ezilandelayo:

- ama-inflorescences ama-3 weklabishi ye-broccoli;

- anyanisi aluhlaza (amaphiko angu-10);

- indebe yemifino eluhlaza (i-lettuce, isipinashi);

- 1/3 wekhukhamba ejwayelekile;

- 13 ama-radishes;

- izaqathe ezincane ezincane;

- izinhlamvu ezingu-6 ze-courgettes;

- 1 utamatisi ovamile (noma ama-3 amancane);

- isigamu inkomishi yesaladi kusuka kumazambane abilisiwe kanye iklabishi eqoshiwe;

- 1 pepper yesiBulgaria;

- 1 ummbila;

- ama-beet amabili amancane;

- ¾ indebe yemifino yemifino;

- 1 i-artichoke;

- ama-4 ama-PC. Amahlumela aseBrussels;

- isisu se-asparagus sihlasela;

- amakhowe angu-7;

- i-turnip yesilinganiso;

- ½ inkomishi ibhontshisi ephekwe;

- tincetu eziyi-10 ezijulile ezithosiwe amazambane othosiwe;

- ingxenye yesine yendebe yokugqoka utamatisi noma i-pasta;

- amazambane ama-1 aphekwe;

- anyanisi 1;

- 1 indebe yomhluzi kusuka emifino noma ubhontshisi.

Kodwa hhayi imifino kuphela eyakha isisekelo sokudla.

Izithelo

Iminye imikhiqizo yemifino ibalulekile nakakhulu. Ukudla okufanele ngempela kubandakanya izithelo. Nsuku zonke, udinga ukudla ama-servings angu-5 ale mikhiqizo. Ngamunye wabo angaba ne:

- isithelo esisodwa (apula, banana, pear, peach, orange);

- Izingcezu ze-melon;

½ amagilebhisi;

- ¾ indebe yesiphuzo sesithelo;

- 7 amajikijolo of sitrobheli;

- izindebe eziyi-0.5 zezithelo ezibandisiwe;

- amagilebhisi angu-12;

- ama-cherry angu-11;

- isigamu ingilazi yanoma yisiphi isithelo esisikiwe (singaba esisha noma emathinini);

- 1.5 ama-sink avareji;

- ingxenye yesine yezithelo zomisiwe;

- amabhilikosi amabili;

- ama-half of mangoes;

- I-avocado 1/8;

- 1/4 i-papaya;

- izithelo eziyi-1 kiwi;

- ama-9 ama-pcs. Amabhilikri anomile;

- ama-5 ama-pcs. Izinhlanzi.

Ungakhohlwa ukuthi ama-servings angu-5 kufanele adliwe nsuku zonke. Ungakhetha ukuthi yini oyifunayo, ngokuzimela.

Imikhiqizo yokudla

Dash-yokudla yakhelwe ngokuyinhloko ukuthuthukisa impilo. Ngakho-ke, ukudla kumele kube nokulinganisela futhi kugcwele. Futhi lokhu akunakwenzeka uma ushiya okusanhlamvu nesinkwa. Nsuku zonke udinga ukudla izingxenye ezingu-7 zale mikhiqizo. Ngamunye wabo angafaka:

- ubude be-bagel ka-6 cm;

- ucezu olulodwa lwesinkwa;

- isinkwa esisodwa noma ikhekhe encane (isisindo esingama-30 g);

- 3 abaqaphi abancane noma abayisithupha;

- izinkwa ezintathu;

- ama-flakes angama-30 g;

- ama-9 ama-pcs. Amakhukhi ebhisikidi;

- isigamu inkomishi ye-pasta, ilayisi, iphalishi;

- izinti ezimbili zesinkwa ;

- izinkomishi ezimbili ze-popcorn.

Inhlanganisela efanele yokudla yisisekelo esisetshenziselwa ukudla okudliwayo. Ukudliwa kwezokwelapha endaweni yokuqala akufanele kuhloswe hhayi ekulahlekelweni kwesisindo, kodwa ekuthuthukiseni impilo. Futhi lokhu kungafinyelelwa kuphela uma kwenzeka wonke ama-microelements adingekayo, amavithamini kanye nezakhi zomzimba anesisindo esanele emzimbeni .

Imikhiqizo yamaphrotheni

I-Dash-yokudla akuyona ukudla okungokwemifino, njengoba abanye bengacabanga. Nakuba imikhawulo ethile kuwo isaphila. Noma kunjalo, ukuhlinzekwa kwemikhiqizo yamaprotheni emibili kuyadingeka nsuku zonke. Zihlanganisa inyama, inhlanzi, inkukhu, amaqanda, imbewu, amantongomane, ubhontshisi, inyama yezinkukhu, imfucumfucu.

Ngakho ingxenye eyodwa yemikhiqizo yamaprotheni ingabandakanya:

- Inkabi noma inyama yengulube enamafutha abilisiwe (ngenani lika-55-85 g);

- inkukhu abilisiwe ngaphandle kwesikhumba (55-85 g);

- inhlanzi ebilisiwe (55-85 g);

- 1 amaqanda noma amaprotheni amabili;

- ingxenye yesithathu yendebe yamanothi noma ama-walnuts;

- amagremu angama-30 we-ham enamafutha;

- ¼ indebe ye-sunflower noma ithanga;

- ama-sausage angu-1,5;

- ama-shrimp ayisithupha;

- isigamu inkomishi ye-soy;

- I-Pacific noma ama-oyster angu-11 ase-Atlantic;

- ingxenye yesilazi se-saumon ekheniwe;

- 1/3 indebe yenyama yesikhumba;

- inhlanzi ekheniwe (55-85 g);

- ½ indebe yamabhontshisi abikiwe.

Imikhiqizo yobisi

Ukufakwa ekudleni kwezithelo, imifino, inyama kanye nokudla okusanhlamvu ngeke kuthathe indawo yokudla okuyinkimbinkimbi. Kubalulekile ukuba udle imikhiqizo engu-3 nsuku zonke. Kungaba yi-yoghurt, i-cottage shizi, ushizi. Ukukhonza ngamunye kuqukethe:

- 1 inkomishi yobisi, i-kefir, i-acidophilus, i-yoghurt noma enye yokuphuza ubisi omuncu umkhiqizo;

- 55 g ushizi owenziwe;

- izinkomishi ze-cottage shizi;

- isigamu inkomishi yobisi olunomsoco;

- isigamu ingilazi yobisi obumile obuphansi;

- amagremu ama-50 we-shizi kanzima;

- 1.5 izinkomishi zobisi olubandayo.

Izinketho zemenyu ezingenzeka

Ngisho nokukwazi ukuthi zingakhi imikhiqizo ingadliwa nsuku zonke, abaningi bakuthola kunzima ukwenza ukudla. Ukudla okunomsoco we-hypertension ngesonto kungasiza.

Imenyu ingaba kanje. Ukuze uthole ukudla kwasekuseni, ungadla indebe yerayisi (noma noma yimuphi umkhuba wezitshalo) uju, 40 amagremu we ushizi, ucezu lwebhotela. Emva kwamahora angu-2-3 kufanele kulandelwe yisidlo sasekuseni sesibili. Kungaba nezithelo ezingu-1 (okukhethile) nezinxenye zamantongomane.

Ukudla kufanele kube okunomsoco. Ikomishi lesobho isifanele ukudla kwesithathu. Kuyinto efiselekayo ukuthi isisekelo saso kwakuwumhluzi wemifino, futhi ungagcwaliswa ngamafutha yemifino. Ukwengeza isobho kungaba isinkwa sesinkwa nenkukhu ebilisiwe (noma inyama). Owesibini upheke iphariji (isibonelo, u-buckwheat), yenza isaladi. Ukuze intambama ithole ukudla okuhlukile kuyoba isithelo (kiwi, orange, apula, cherry, amagilebhisi). Ungakhohlwa ngesidlo sakusihlwa. Kungabandakanya imikhiqizo yobisi obumuncu. Awukwazi nje ukudla igour, kodwa yenza, isibonelo, curd casserole. Ungayifaka nge-ingilazi yejusi.

Lena kuphela inguqulo esondelene yokudla kulabo abathandayo ukudla kwe-Dash. Imenyu yeviki kufanele iguquke. Kuyinto efiselekayo ukuthi ifaka inani eliphezulu lemikhiqizo evela kuhlu. Isibonelo, lapho uhlela ukudla, inyama ehlukile, inhlanzi kanye nemifino. Lokhu kuzokunika ithuba lokuthola okuningi ekudleni kwakho. Kodwa, ngaphandle kwalokhu, ezihlukahlukene ezinjalo ziqinisekisa ukuthi umbuso omusha ngeke kukukhathaze futhi ukukuthwala.

Ukubuyekeza

Ukukhuluma ukuthi ukudla okunempilo kuyasebenza yini, umuntu kufanele aqonde ukuthi kubalulekile ukunamathela kuyo okungenani izinyanga eziyisithupha. Nakuba imiphumela yokuqala ibonakala, ikwahlulela ngezibuyekezo, emavikini ambalwa. Ngokushintsha kokudla okunomsoco kubantu baqala ukuthuthukisa impilo, banyamalala ngokucindezela ngokuzumayo, izinga le-cholesterol livamile.

Uma ufuna kancane kancane ulahlekelwe isisindo bese uyilungisa, khona-ke uzophinde usize ekudleni kweDash. Ubufakazi bubonisa ukuthi kusiza ukulahlekelwa cishe ngo-3-4 kg ngenyanga. Ngesikhathi esifanayo, isisindo asibuyanga. Yiqiniso, amazinga anjalo wokulahlekelwa isisindo awahambisani nawo wonke umuntu, kodwa awacindezeli umzimba. Ukwengeza, umuntu uyashintsha ngokushesha ukudla okunomsoco. Abantu abaye babhekana nomphumela wokudla, bathi ngokuhamba kwesikhathi kwaba nzima ukuba badle izingxenye ezinkulu. Basetshenziselwa ukuphuza amanzi okwanele, bedla imifino nezithelo. Futhi lokhu kungenza kube lula ukuthi isisindo asibuyanga.

I-hypertension iphakamisa ukuthi inhlalakahle yabo ithuthukisa kangcono uma ihambisana nemigomo yokudliwa kwe-Dash. Imenyu yeviki, ehlanganiswe ngokuvumelana nayo yonke imithetho, isiza ukwenza ukudla kungabi nje kuphela okuwusizo, kodwa futhi kuyahlukahluka. Futhi ochwepheshe abakhathele ukuphinda lokho ngaphandle kokushintsha imikhuba yokudla nokuphila, cishe akunakwenzeka ukulwa nokucindezela okwandayo.