Shin ya kamata ka kaddamar da abinci mai dadi DASH idan kana da cutar koda?
Gudanar da ciwon ƙwayar koda (CKD) yawanci yana ɗaukan matakai guda biyu. Akwai abin da likitan ya yi tare da gwaje-gwaje da kwayoyi masu zato, amma to akwai abin da kuke yi a gida. Kuma abin da kuke yi a gida yana iya zama daidai idan ba mafi muhimmanci fiye da abin da mai ilimin lissafi ke yi a ofishin ba. Kuna buƙatar duba yawan karfin jinin ku kuma ku ci a abincin abincin koda
Bari mu ɗauki ɗan lokaci muyi magana game da shirin cin abinci na DASH da ke shahararrun abincin wanda ya kasance mafi kyawun abincin abinci ga mutanen da ke dauke da hawan jini. Amma yana da dacewa idan har kuna da cutar koda?
WANNAN ABIN DA KUMA KUMA KUMA?
Ya damu da kara yawan cutar cutar hawan jini a Amurka, Cibiyar Kula da Lafiya ta kasa (NIH) ta gudanar da nazari a tsakiya a shekara ta 1992 don ganin yadda cin abinci ke shawo kan jini, kuma abin da shirin abinci ya fi kyau don kiyaye jini matsa lamba. Idan aka kwatanta da abincin da ake amfani dasu na Amirka a ranar zuwa sauran abinci tare da abincin da ake kira DASH. A takaice dai, binciken ya gano cewa mutanen da suka ci DASH abinci sun nuna rashin karuwar cutar hawan jini a cikin kusan makonni 2.
Harkokin DASH yana nufin hanyoyin haɓaka abinci don dakatar da hawan jini. Hanya ta jaddada amfani da 'ya'yan itatuwa, kayan lambu, da kuma mai laushi masu tsada; yayin da iyakance amfani da sodium, sugar, da kuma jan nama.
Yana da ƙasa a cikin ƙwayoyi masu yawan gaske da kuma ƙananan ƙwayoyin calcium, potassium, magnesium, fiber, da kuma gina jiki.
Ga yadda za ku kasance da adadin kuɗin yau da kullum idan kun tsaya a shirin DASH:
(Domin cin abinci mai yawancin calorie 2000. Tsarin launi na Launiyar Zuciya, Lung, da Ciwon Blood)
| Dukan kitsen | 27% na adadin kuzari |
| M mai | 6% na adadin kuzari |
| Protein | 18% na adadin kuzari |
| Carbohydrate | 55% na adadin kuzari |
| Cholesterol | 150 MG |
| Sodium | 2,00 MG |
| Potassium | MG 4,700 |
| Calcium | 1,250 MG |
| Magnesium | 500 MG |
| Fiber | 30 g |
Fahimci DASH Diet Harshen Turanci
Sanin sassa masu yawa zai iya taimaka wa mutumin da ya fahimci abin da zai ci kuma a wace yawa. Shigar da mai cin abinci mai cin abinci, wanda zai sanya maka tare. Ga abin da ya kamata ya zama kama, dangane da matakan daban-daban na calorie ci:
| Ƙungiyar Abincin | 1,200 Cal. | 1,400 Cal. | 1,600 Cal. | 1,800 Cal. | 2,000 Cal. | 2,600 Cal. | 3,100 Cal. |
|---|---|---|---|---|---|---|---|
| Ganye | 4-5 | 5-6 | 6 | 6 | 6-8 | 10-11 | 12-13 |
| Kayan lambu | 3-4 | 3-4 | 3-4 | 4-5 | 4-5 | 5-6 | 6 |
| 'Ya'yan itãcen marmari | 3-4 | 4 | 4 | 4-5 | 4-5 | 5-6 | 6 |
| Fat-free ko low-mai kiwo kayayyakin | 2-3 | 2-3 | 2-3 | 2-3 | 2-3 | 3 | 3-4 |
| Gwangwani nama, kaji, da kifaye | 3 ko žasa | 3-4 ko žasa | 3-4 ko žasa | 6 ko žasa | 6 ko žasa | 6 ko žasa | 6-9 |
| Kwayoyi, tsaba, da legumes | 3 a kowace mako | 3 a kowace mako | 3-4 a kowace mako | 4 a kowace mako | 4-5 a kowace mako | 1 | 1 |
| Fats da mai | 1 | 1 | 2 | 2-3 | 2-3 | 3 | 4 |
| Sweets da kuma kara da sugars | 3 ko ƙasa da mako | 3 ko ƙasa da mako | 3 ko ƙasa da mako | 5 ko ƙasa da mako | 5 ko ƙasa da mako | ≤2 | ≤2 |
| Tsarin iyakar sodium mafi girma | 2,300 MG / rana | 2,300 MG / rana | 2,300 MG / rana | 2,300 MG / rana | 2,300 MG / rana | 2,300 MG / rana | 2,300 MG / rana |
> Sources
> Biyan Shirin Abincin DASH. Ciwon Zuciya na Ƙasar da Ciwon Jiki. https://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash. An buga Satumba 16, 2015.