DASH lijo ho theola khatello e phahameng ea mali

DASH e emetse Mekhoa ea Lijo ea ho Emisa Hypertension. Lijo tsa DASH li ka thusa ho theola khatello e phahameng ea mali le k'holeseterole le mafura a mang maling a hau. E ka thusa ho theola menyetla ea ho hlaseloa ke lefu la pelo le stroke le ho u thusa ho theola boima ba 'mele. Lijo tsena ha li na sodium e ngata (letsoai) ebile li na le limatlafatsi tse ngata.

Lijo tsa DASH li fokotsa khatello e phahameng ea mali ka ho theola palo ea sodium lijong tsa hau ho limiligrama tse 2300 ka letsatsi. Ho theola sodium ho isa ho 1500 mg ka letsatsi ho fokotsa khatello ea mali le ho feta. E boetse e kenyelletsa mefuta e fapaneng ea lijo tse nang le limatlafatsi tse thusang batho ba bang ho theola khatello ea mali, joalo ka potasiamo, calcium le magnesium.

Lijong tsa DASH u tla:

• Fumana meroho e mengata, litholoana le lebese le se nang mafura kapa mafura a fokolang
• Kenyelletsa lithollo, linaoa, lipeo, linate le oli ea meroho
• Ja nama e se nang mafura, likhoho le litlhapi
• Fokotsa letsoai, nama e khubelu, lipompong le lino tse tsoekere
• Fokotsa lino tse tahang

U lokela hape ho fumana bonyane boikoetliso bo matla ba metsotso e 30 matsatsing a mangata a beke. Mehlala e kenyelletsa ho tsamaea ka potlako kapa ho palama baesekele. Ikemisetsa ho fumana bonyane lihora tse 2 le metsotso e 30 ea boikoetliso ka beke.

U ka latela lijo tsa DASH haeba u batla ho thibela khatello e phahameng ea mali. E ka u thusa le ho theola boima ba 'mele bo eketsehileng. Batho ba bangata ba ka rua molemo ka ho fokotsa ho noa ha sodium ho ea ho limiligrama tse 2300 ka letsatsi.

Mofani oa hao oa tlhokomelo ea bophelo a ka fana ka tlhahiso ea ho fokotsa ho 1500 mg ka letsatsi haeba u:

• Se na le khatello e phahameng ea mali
• Ho ba le lefu la tsoekere kapa lefu le sa foleng la liphio
• Ke African American
• Ba lilemo li 51 kapa ho feta

Haeba u noa moriana ho phekola khatello e phahameng ea mali, u se ke oa emisa ho noa meriana ea hau ha u ntse u ja lijo tsa DASH. Etsa bonnete ba hore o bolella mofani oa hau hore o latela lijo tsa DASH.

Lijong tsa DASH, o ka ja lijo tse tsoang lihlopheng tsohle tsa lijo. Empa o tla kenyelletsa lijo tse ling tseo ka tlhaho li nang le letsoai, k'holeseterole le mafura a mangata. Hape o tla kenyelletsa lijo tse nang le potasiamo e ngata, calcium, magnesium le fiber.

Mona ke lenane la lihlopha tsa lijo le hore na u lokela ho ba le litšebeletso tse kae ka letsatsi. Bakeng sa lijo tse nang le likhalori tse 2000 ka letsatsi, o lokela ho ja:

• Meroho (li-servings tse 4 ho isa ho tse 5 ka letsatsi)
• Litholoana (li-servings tse 4 ho isa ho tse 5 ka letsatsi)
• Lihlahisoa tsa lebese tse se nang mafura kapa tse se nang mafura, joalo ka lebese le yogurt (li-servings tse peli ho isa ho tse tharo ka letsatsi)
• Lijo-thollo (li-servings tse 6 ho isa ho tse 8 ka letsatsi, 'me tse 3 e lokela ho ba lithollo tse felletseng)
• Litlhapi, nama e se nang mafura le likhoho (li-servings tse 2 kapa ka tlase ho letsatsi)
• Linaoa, lipeo le linate (li-servings tse 4 ho isa ho tse 5 ka beke)
• Mafura le lioli (li-servings tse peli ho isa ho tse tharo ka letsatsi)
• Lipompong kapa tsoekere e ekelitsoeng, joalo ka jelly, lipompong tse thata, sirapo ea maple, sorbet le tsoekere (li-servings tse ka tlase ho tse 5 ka beke)

Palo ea litšebeletso tseo u nang le tsona letsatsi ka leng li latela hore na u hloka li-calories tse kae.

• Haeba o leka ho theola boima ba 'mele, o kanna oa hloka li-servings tse fokolang ho feta tse thathamisitsoeng.
• Haeba o sa sebetse haholo, ikemisetse palo e tlase ea litšebeletso tse thathamisitsoeng.
• Haeba o sebetsa ka mokhoa o itekanetseng, ba le palo e phahameng ea litšebeletso.
• Haeba u le mahlahahlaha, u ka hloka li-servings tse ngata ho feta tse thathamisitsoeng.

Mofani oa hau a ka thusa ho fumana palo e nepahetseng ea litšebeletso ka letsatsi bakeng sa hau.

Ho tseba hore na o ja bokae, o hloka ho tseba boholo ba litšebeletso. Ka tlase ke mehlala ea litšebeletso bakeng sa sehlopha ka seng sa lijo.

Meroho:

• 1 senoelo (70 dikgerama) meroho e tala e makhasi
• ½ senoelo (90 dikgerama) meroho e tala kapa e phehiloeng

Litholoana:

• 1 litholoana tse mahareng (li-ounces tse 6 kapa ligrama tse 168)
• ½ senoelo (70 dikgerama) litholoana tse ncha, tse hoammeng kapa tse kenngoeng ka makotikoting
• ¼ senoelo (ligrama tse 25) litholoana tse omisitsoeng

Lihlahisoa tsa lebese tse se nang mafura kapa tse mafura:

• Kopi e le 1 (mililitere tse 240) lebese kapa yogurt
• 1 ounce (oz) kapa ligrama tse 50 (g) chisi

Lithollo (Ikemisetse ho etsa khetho ea hau ea lijo-thollo lijo-thollo kaofela. Lihlahisoa tsohle tsa lijo-thollo li na le fiber le liprotheine tse ngata ho feta lihlahisoa tsa "lijo tse ntlafalitsoeng"

• Sengoathoana se le seng sa bohobe
• ½ senoelo (ligrama tse 80) raese e phehiloeng, bijoux kapa lijo-thollo

Lijo tse halikiloeng, likhoho le litlhapi:

• 3 oz (85 g) ea litlhapi tse phehiloeng, nama e omeletseng kapa likhoho

Linate, lipeo le limela:

• ½ senoelo (ligrama tse 90) linaoa tse phehiloeng (linaoa tse omisitsoeng, lierekisi)
• 1/3 senoelo (ligrama tse 45) linate
• 1 tablespoon (10 grams) peo

Mafura le oli:

• 1 teaspoon (5 milliliters) oli ea limela
• 2 tablespoons (30 grams) ho apara salate e mafura a tlase
• 1 teaspoon (5 grams) margarine e bonolo

Lipompong le tsoekere e ekelitsoeng:

• 1 tablespoon (15 grams) tsoekere
• 1 tablespoon (15 grams) jelly kapa jeme
• ½ senoelo (70 grams) sorbet, gelatin dessert

Ho bonolo ho latela lijo tsa DASH. Empa ho ka bolela ho etsa liphetoho tseleng eo u jang ka eona hajoale. Ho qala:

• U SE KE ua leka ho etsa liphetoho hang-hang. Ho hotle ho fetola mekhoa ea hau ea ho ja butle butle.
• Ho eketsa meroho lijong tsa hau, leka ho ba le salate nakong ea lijo tsa mots'eare. Kapa, ​​eketsa likomkomere, lettuoa, lihoete tse halikiloeng kapa tamati ho sandwich ea hau.
• Kamehla ho lokela hore ho be le ho hong ho tala poleiting ea hau. Ho hotle ho sebelisa meroho e hoammeng ho fapana le a macha. Etsa bonnete ba hore sephutheloana ha se na letsoai kapa mafura.
• Kenya litholoana tse halikiloeng ka lijo-thollo tsa hau kapa oatmeal bakeng sa lijo tsa hoseng.
• Bakeng sa lijo tse tsoekere, khetha litholoana tse sa tsoa khuoa kapa yogurt e halikiloeng e nang le mafura a fokolang ho fapana le lipompong tse nang le likhalori tse ngata, joalo ka likuku kapa liphae.
• Khetha li-snacks tse phetseng hantle, tse kang mahobe a raese a sa tšeloang letsoai kapa li-popcorn, meroho e tala kapa yogurt. Litholoana tse omisitsoeng, lipeo le linate le tsona li etsa likhetho tse ntle tsa seneke. Boloka likarolo tsena li le nyane hobane lijo tsena li na le likhalori tse ngata.
• Nahana ka nama e le karolo ea lijo tsa hau, ho fapana le thupelo ea mantlha. Fokotsa litšebeletso tsa hau tsa nama e se nang mafura ho li-ounces tse 170 ka letsatsi. U ka ba le li-servings tse peli tsa 3-ounce (85 grams) motšehare.
• Leka ho pheha ntle le nama bonyane habeli ka beke. Ho e-na le hoo, ja linaoa, linate, tofu kapa mahe bakeng sa protheine ea hau.

Ho theola palo ea letsoai lijong tsa hau:

• Tlosa sesepa sa letsoai tafoleng.
• Latsoa lijo tsa hau ka litlama le linoko ho fapana le letsoai. Lemon, kalaka le asene le tsona li eketsa tatso.
• Qoba lijo tse kenngoeng ka makotikoting le li-entree tse hoamisitsoeng. Hangata li na le letsoai le lengata. Ha o etsa lintho ho tloha qalong o na le taolo e fetang ea hore na letsoai le kenella hakae ho tsona.
• Sheba mabitso ohle a lijo bakeng sa sodium. U ka makatsoa ke hore na u fumana bokae, le hore na u bo fumana kae. Lijo tsa mantsiboea tse halikiloeng, sopho, liaparo tsa salate le lijo tse lokisitsoeng hangata li na le sodium e ngata.
• Khetha lijo tse nang le tlase ho 5% bakeng sa boleng ba letsatsi le letsatsi ba sodium.
• Batla mefuta ea lijo tse nang le sodium e tlase ha u li fumana.
• Fokotsa lijo le li-condiments tse nang le letsoai le lengata, joalo ka mapelese, mehloaare, nama e phekotsoeng, ketchup, moriana oa soya, mosetareta le moriana oa barbeque.
• Ha u ja lijong, kopa hore lijo tsa hau li etsoe ntle le letsoai kapa MSG.

Ho na le libuka tse ngata mabapi le moralo oa lijo oa DASH ho u thusa ho qala. Libuka tsena li ka fana ka merero ea lijo le mehopolo ea risepe.

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Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Webosaete ea National Heart, Lung le Blood Institute (NIH). Tlhaloso ea moralo oa ho ja oa DASH. www.nhlbi.nih.gov/health/health-topics/topics/dash. E ntlafalitsoe ka la 1 Mots'eanong, 2018. E fihlile ka la 23 Pherekhong 2019.

Victor RG, Libby P. Ts'ebetso ea khatello ea kelello ea 'mele: tsamaiso. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 47.

Whelton PK, Carey RM, Aronow WS, le al. Tataiso ea 2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA ea thibelo, tlhahlobo, tlhahlobo le taolo ea khatello e phahameng ea mali ho batho ba baholo. J Ke Coll Cardiol. 2018; 71 (19). EA-247-E127 PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

• Moralo oa ho ja oa DASH
• Mokhoa oa ho thibela khatello e phahameng ea mali