Ho utloisisa lijo tsa DASH

Lijo tsa DASH li na le letsoai le lengata ebile li na le litholoana, meroho, lijo-thollo kaofela, lebese le se nang mafura haholo le liprotheine tse omeletseng. DASH e emetse Mekhoa ea Lijo ea ho Emisa Hypertension. Lijo li thehiloe pele ho thusa ho theola khatello e phahameng ea mali. Hape ke mokhoa o nepahetseng oa ho theola boima ba 'mele.

Lijo tsa DASH li u thusa ho ja lijo tse matlafatsang.

Hona ha se feela lijo tse tloaelehileng tsa letsoai le fokolang. Lijo tsa DASH li hatisa lijo tse nang le calcium e ngata, potasiamo le magnesium, le fiber, eo ha e kopantsoe, e thusang ho fokotsa khatello ea mali.

Ho latela lijo tsa DASH bakeng sa ho theola boima ba 'mele, o ja tse ngata:

• Meroho le litholoana tse seng tsa starchy

U ja likarolo tse itekanetseng tsa:

• Lihlahisoa tsa lebese tse se nang mafura kapa tse mafura
• Lihlahisoa tsohle
• Lijo tse itsetlehileng, likhoho, linaoa, lijo tsa soya, linaoa le mahe
• Litlhapi
• Linate le lipeo
• Mafura a phetseng hantle pelong, joalo ka mohloaare le oli ea canola kapa li-avocado

O lokela ho lekanyetsa:

• Lipompong le lino tse tsoekere tse tsoekere
• Lijo tse nang le mafura a mangata joalo ka lebese le nang le mafura a mangata, lijo tse mafura, lioli tsa tropike, le lijo tse bobebe tse ngata tse pakiloeng
• Ho noa joala

Mofani oa hao oa tlhokomelo ea bophelo a ka u thusa ho bona hore na u hloka li-calories tse kae letsatsi ka leng. Litlhoko tsa hau tsa khalori li susumetsoa ke lilemo tsa hau, thobalano, boemo ba tšebetso, maemo a bongaka, le hore na o leka ho theola boima ba 'mele oa hao kapa che. "Letsatsi le Moralo oa ho ja oa DASH" e o thusa ho lekola hore na o ka ja lijo tse kae tsa mofuta o mong le o mong oa lijo. Ho na le merero ea 1,200; 1,400; 1,600; 1,800; 2000; 2 600; le lik'hilojule tse 3 100 ka letsatsi. DASH e fana ka maikutlo a likarolo tse nyane le li-swaps tsa lijo tse phetseng hantle ho thusa ho theola boima ba 'mele.

U ka latela moralo oa ho ja o lumellang limiligrama tse 2,300 kapa 1,500 mg ea letsoai (sodium) ka letsatsi.

Ha o latela moralo oa DASH, o lokela ho lekanyetsa hore na o ja lijo tse kae:

• Lijo tse nang le letsoai le eketsehileng (sodium) le ho kenya letsoai lijong
• Joala
• Lino tse tsoekere tse tsoekere
• Lijo tse nang le mafura a mangata, a joalo ka lebese le mafura kaofela le lijo tse halikiloeng haholo
• Lijo tse bobebe tse pakiloeng, tseo hangata li nang le mafura a mangata, letsoai le tsoekere

Pele o eketsa potasiamo lijong tsa hau kapa o sebelisa lintho tse nkeloang letsoai (tseo hangata li nang le potasiamo), botsa mofani oa hau. Batho ba nang le mathata a liphio kapa ba noang meriana e itseng ba tlameha ho ba hlokolosi hore na ba ja potasiamo e kae.

DASH e khothaletsa bonyane boikoetliso ba metsotso e 30 ka letsatsi, matsatsi a mangata bekeng. Ntho ea bohlokoa ke ho etsa bonyane lihora tse 2 le metsotso e 30 ka beke ea mesebetsi e maemong a phahameng. Etsa boikoetliso bo etsang hore pelo ea hau e pompe. Ho thusa ho thibela boima ba 'mele, ikoetlisa metsotso e 60 ka letsatsi.

Lijo tsa DASH li ithutiloe ka bophara ebile li na le melemo e mengata ea bophelo bo botle. Ho latela moralo ona oa lijo ho ka thusa:

• Theola khatello ea mali e tlase
• Fokotsa kotsi ea lefu la pelo, ho hloleha ha pelo le stroke
• Thusa ho thibela kapa ho laola mofuta oa 2 lefu la tsoekere
• Ntlafatsa maemo a k'holeseterole
• Fokotsa monyetla oa majoe a liphio

Setsi sa Naha sa Pelo, Mali le Lung se thusitse ho nts'etsapele lijo tsa DASH. E khothaletsoa hape ke:

• Mokhatlo oa American Heart
• Tataiso ea Lijo ea 2015-2020 bakeng sa MaAmerika
• Tataiso ea U.S. bakeng sa kalafo ea khatello e phahameng ea mali

Ho latela lijo tsena ho tla u fa limatlafatsi tsohle tseo u li hlokang. E bolokehile ho batho ba baholo le bana. E na le mafura a mangata ebile e na le fiber e ngata, mokhoa oa ho ja o khothalletsoang motho e mong le e mong.

Haeba u na le boemo bo botle ba 'mele, ke mohopolo o motle ho bua le ngaka ea hau pele u qala sena kapa moralo oa lijo hore u theole boima ba' mele.

Lenaneong la ho ja lijo tsa DASH o kanna oa ja litholoana, meroho le lithollo tse ngata haholo. Lijo tsena li na le fiber e ngata 'me ho eketsa ts'ebeliso ea fiber kapele haholo ho ka baka mathata a GI. Butle-butle eketsa lijo tseo u li jang letsatsi ka leng 'me u netefatse hore u noa maro a mangata.

Ka kakaretso, lijo li bonolo ho li latela 'me li lokela ho u siea u khotsofetse. U tla reka litholoana le meroho e mengata ho feta pele, e ka bang theko e phahameng ho feta lijo tse lokisitsoeng.

Lijo li fetoha habonolo ho latela haeba u sa je limela, u se na vegan kapa u se na gluten.

U ka qala ka ho ea ho Leqephe la webo la National Heart, Blood, le Lung Institute "Morero oa ho ja lijo ke ofe?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

U ka reka libuka tse mabapi le lijo tsa DASH tse kenyelletsang malebela le phepelo ea phepo.

Hypertension - lijo tsa DASH; Khatello ea mali - lijo tsa DASH

O ithuta DM, Rakel D. Lijo tsa DASH. Ka: Rakel D, ed. Meriana e Kopanetsoeng. La 4 ed. Philadelphia, PA: Elsevier; 2018: khaolo ea 89.

Webosaete ea National Heart, Lung le Blood Institute. Morero oa ho ja oa DASH. www.nhlbi.nih.gov/health-topics/dash-eating-plan. E fihliloe ka la 10 Phato 2020.

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.

• Moralo oa ho ja oa DASH