DASH Diet na iya rage fiye da kawai Blood Pressure
Idan kai ko wanda kake ƙauna yana da cutar hawan jini , za ka iya jin dadin abincin DASH. DASH yana tsaye ne don hanyoyin da za a rage don magance cutar hawan jini, saboda haka yana da hankali cewa ragewan hawan jini yana da mahimmanci.
Amma DASH cin abinci na iya yin fiye da kawai rage karfin jini: nazarin ya nuna cewa yana da tasiri ga asarar nauyi, hanawa da kula da ciwon sukari, da kuma rage ƙananan matakan cholesterol .
Mene ne DASH Diet?
Abincin DASH , wanda Cibiyar Kula da Kiwon Lafiyar Jama'a ta NIH (NIH) ta ci gaba, ita ce abincin calorie wanda ke buƙatar ƙwayar 'ya'yan itatuwa da kayan marmari, da kuma abinci na yau da kullum, ƙwayar mai da lowfat da nama, da kuma iyakokin kuɗi na Sweets da mai.
Ƙayyadadden adadin sabis ya dogara da yawan adadin kuzari da kuke fama da ita kowace rana. Ga wadansu jeri na yau da kullum a wannan tsarin abinci:
- Fruit: 4 zuwa 5
- Kayan lambu: 4 zuwa 5
- Dairy: 2 zuwa 3 low-fat ko nonfat
- Ganye: 7 zuwa 8 (akalla rabin ya kamata ya zama hatsi cikakke)
- Nama / kifi: 2 (yankakken nama, naman kaji na fata; kifi)
- Fats / mai: 2 zuwa 3
- Wake / kwayoyi / tsaba: 4 zuwa 5 (mako-mako)
- Sweets: 2 - 4 (mako-mako)
Makasudin, bisa ga NIH, ita ce ta ƙuntata amfanin ku na sodium, kitsen mai, duk mai yalwa da carbohydrates tare da ɗigo masu zuwa:
- Sodium: milligrams 2,300 (ko mikicin 1,500 dangane da bukatun lafiyar ku; an ba da shawarar ƙananan matakin ga mutanen da ke cikin halayen haɗari don hauhawar jini)
- M mai : 6%
- Kitsen mai da yawa: 27%
- Carbohydrate: 55%
Cholesterol da DASH
Yawancin bincike sun nuna cewa DASH cin abinci yana da tasiri wajen rage karfin jini. A gaskiya, NIH ta ce abinci zai iya rage yawan karfin jini a cikin kwanaki 14 kawai.
Baya ga inganta karfin jini, DASH cin abinci yana da tasiri wajen taimakawa mutane su rasa nauyi da kuma rage triglycerides da kuma VLDL ( lipoproteins masu low-density ).
Rahotanni na US da World Reports sun tsara dasH abinci a matsayin mafi kyawun abinci na shekaru da yawa a jere.
Yawancin kayan aikin DASH sun haɗu da ingantaccen ƙwayar cholesterol: samun kuri'a na fiber - a cikin wannan yanayin daga 'ya'yan itatuwa da kayan marmari, hatsi, kwayoyi da wake; cin kifi da yankakken nama; ƙayyade sitoci da kuma adalcin carbohydrates.
Abin sha'awa shine, binciken da aka yi a 2015 ya kwatanta wani abincin mai girma na DASH tare da cin abinci na DASH na yau da kullum kuma ya gano cewa yayin da duka biyu suka inganta LDL da yawancin cholesterol, maɗaukaki mai mahimmanci kuma ya ƙãra HDL ("cholesterol" mai kyau).
Farawa
Kafin fara DASH cin abinci ko yin wasu canje-canje masu cin abinci, magana da likitan ku. Ya ko ita ya kamata ya dubi lambobin ku na lambar cholesterol kuma yayi la'akari da yadda canje-canje na abincin ke iya yin bambanci a gare ku.
Kuma tuna, ƙananan canje-canje na iya haifar da bambanci. Idan ba ku da shirin zubewa cikin DASH abinci, gwada yin daya ko biyu daga canje-canje (kamar kara yawan amfanin ku da kayan abinci ta hanyar ƙara wasu 'ya'yan itace ko kayan kayan lambu zuwa ga kowane abincinku da abincinku) .
Sources:
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Fung, TT, SE Chiuve, ML McCullough, KM Rexrode, G. Logroscino, da FB Hu. "Yin jituwa da DASH-Style Diet da Risk of Coronary Heart Disease and Stroke in Women." Tsaro na Magungunan Hoto. 168: 7 (2008): 713-20.
Miller, ER, TP Erlinger, da LJ Appel. "Hanyoyin Macronutrients a kan Ruwan jini da kuma launi: An Bayani akan DASH da gwajin OmniHeart." Yanzu Atherosclerosis Rahotanni . 8: 6 (2006): 460-65.
Obarzanek, E., Wakilan FM, WM Vollmer, GA Bray, ER Miller, P. Lin, NM Karanjal, M. Most-Windhauser, TJ Moore, JF Swain, CW. Bales, da MA Proscha. "Hanyoyi a kan Rigar Ruwa na Ruwan jini-Ƙaddamar da Abinci: Gurasar Abincin Abinci ta Kashe Tsarin Hawan jini (DASH)." American Journal of Clinical Nutrition. 74: 1 (2001): 80-89.
Thorning, TK. Abinci tare da cakuda mai tsada, nama mai tsabta, ko carbohydrate a kan alamun ƙwayar cutar zuciya na zuciya a cikin ƙananan mata postmenopausal: jarabawar ƙaddarar ƙira. Jaridar Amirka ta Cibiyar Gina ta Asibiti 2015 Satumba 102 (3): 573-81.
"Jagoran ku don rage yawan jinin jininku tare da DASH." Nhlbi.nih.gov. 2006. Ciwon Zuciya ta Duniya da Ciwon Jiki. 27 Aug. 2008.