Ukutya phantsi kwegama elingaqhelekanga i-DASH yaqatshelwa njengenye yezinto ezimbalwa ezikhoyo kwiidlo eziphilileyo zehlabathi! Ingundoqo yesondlo se-DASH kukuba okokuqala kwakhiwa ukukhusela kunye nokunyangwa koxinzelelo lwengqondo, ngoko ke igama igama leDetary Approaches to Stop Hypertension, okuthi, ngesiRashiya, indlela yokudibanisa isifo somfutho wegazi. Nangona kunjalo, namhlanje awona nje aphezulu asebenzisa i-hypertensives ukuphucula impilo, kodwa abo bafuna ukunciphisa ubunzima obungunaphakade, ngokuthe ngcembe nangenzanga.
Abadali
Akumangalisi ukuba unyango lwe-hypertension lucetyiswa ukuba luqale ngokutya - hayi, kuba ukunyuswa kwengcinezelo yegazi kuhambelana ngqo nokutya ngokweqile kwetyuwa, i-cholesterol kunye nobunzima obukhulu ngokweqile. Ngeenjongo ezinjalo, ukutya kwe-DASH kwaqulunqwa kwiNational Heart, I-Lung ne-Blood Circulation Institute (USA).
Imigaqo
I-caloric yokutya kwansuku zonke i-DASH - 2000 kcal, kodwa ukuba awuyidingi kangako ukutya kokuxinzeleleka komfutho wegazi, njengokutya kokulahleka kwesisindo, unokunciphisa umlinganiselo wekhalori ukuya kwi-1600 kcal.
Umjikelezo wokuqala wokutya uhlala kwiintsuku ezili-14, okwesibini - yonke yobomi. Ukuhambelana nokutya kukulula kakhulu, emva koko akukho mingcipheko eqinile, kwaye ukulahleka kwesisindo nokuphuculwa kungenxa yokudibanisa kweemveliso.
Ukutya kuthatha ukuhla kwesantya kwinani lentyuwa, oko kukuthi, i-sodium. Ncoma kwakhona ukuba unike inyama enomzimba obomvu, ngamanye amaxesha (2 amaxesha ngeveki) ungadla inyama ephilileyo, intlanzi kunye nenkukhu. Ukutya okuphambili ekudleni - imifuno, okusanhlamvu, izithelo , okusanhlamvu, iimveliso zobisi.
Abadali bezondlo bacebisa ukunciphisa inani le-carbohydrates eligqityiweyo kwaye bathathe indawo yabo ngokuyi-proteins. Kwamafutha ashiya amafutha ancedo - umnquma kunye ne-avocado. Isondlo sinqabileyo, kwaye inqabileyo enkulu kukuba ungadla iipesele amaxesha amahlanu ngeliveki (ukuba ufuna!). Kusuka kwiiskese kunyanzelekile ukuyeka kulawo angenayo i-fat oil, i-oil oil, umzekelo: i-gelatin, i-marmalade, i-sherbet kunye ne-marshmallow.
Imenyu
Sichaza nje iinkalo eziqhelekileyo zokutya okungekhotyana kwidanga legazi, kwaye uyanconywa ukuba uziqonde ngokuqhelekileyo kokusetyenziswa kwamacandelo eemveliso ezahlukeneyo:
- ityuwa - 1.5 mg ngosuku (funda iilebula zokutya okusemathinini, iimveliso zokubhema, ii-marinades - ngaphandle kweetyuwa zokuqala!);
- izithelo kunye nemifuno - ama-8-10 ngamaxesha (ukutya kunye nokutya okuyisiseko);
- Iingqolowa kunye neesinkwa - ama-6-7 amaxesha ngosuku (isinkwa sesinkwa, irayisi emdaka, i-porridge);
- iimveliso zobisi - amaxesha amathathu ngosuku (i-fat-fat, ukuba kuyimfuneko ngaphandle kwe-lactose-yogurt kunye ne-kefir);
- inyama, intlanzi, iinkukhu - 2 izihlandlo ngeveki;
- amantongomane, ubhontshisi - amahlanu amahlanu ngeveki;
- i-sweet-up to 5 times in week (in amounts moderate);
- ibhotela - amaxesha amathathu ngosuku (i-salad egqoka).