Ghọta nri DASH

Nri DASH dị obere na nnu ma baa ụba na mkpụrụ osisi, akwukwo nri, ọka niile, mmiri ara ehi nwere obere mmanụ, na protein na-edozi ahụ. DASH na-anọchite anya Dietary Approaches to Stop Hypertension. Emebere nri ahụ iji nyere aka belata ọbara mgbali elu. Ọ bụkwa ụzọ dị mma iji felata.

Nri DASH na-enyere gị aka iri nri na-edozi ahụ.

Nke a abughi sọọsọ nri nnu dị ala. Nri DASH na-emesi nri dị elu na calcium, potassium, na magnesium, na fiber, nke, mgbe ha jikọtara, na-enyere aka belata ọbara mgbali.

Iji soro nri DASH maka ọnwụ ọnwụ, ị na-eri ọtụtụ:

• Akwukwo nkpuru osisi na nkpuru osisi

Eat na-eri oke oke:

• Ngwa abụba ma ọ bụ nke nwere obere abụba
• Dum ọka
• Nri anụ ahụ, anụ ọkụkọ, agwa, nri soy, mkpo, na àkwá na àkwá ndị ọzọ
• Azụ
• Mkpụrụ na mkpụrụ
• Abụba ndị nwere ezi obi, dị ka oliv na mmanụ canola ma ọ bụ ube bekee

Ikwesiri ịgba:

• Ihe na ato uto na ihe onunu na shuga
• Ihe oriri na abụba juputara na abụba dịka mmiri ara ehi zuru oke, nri mara abụba, mmanụ ebe okpomọkụ, yana ọtụtụ nri agbacha agbacha.
• Mmanya na-egbu egbu

Onye na-ahụ maka ahụike gị nwere ike inyere gị aka ịchọpụta ọtụtụ calorie ị ga-eri kwa ụbọchị. Afọ gị, mmekọahụ, ogo ọrụ, ọnọdụ ahụike na-emetụta mkpa kalori gị, yana ma ị na-anwa ida ma ọ bụ jigide ibu gị. Mmemme “Otu Withbọchị nwere atụmatụ eji eri nri” na-enyere gị aka ịmata ugboro ole ị ga - eri ụdị nri ọ bụla ị ga - eri. Enwere atụmatụ maka 1,200; 1,400; 1,600; 1,800; 2,000; B600 2,600; na calorie 3,100 kwa ụbọchị. DASH na-atụ aro obere akụkụ na nri swaps siri ike iji nyere aka ọnwụ.

Nwere ike ịgbaso usoro iri nri na-enye ohere maka ma ọ bụ miligrams 2,300 (mg) ma ọ bụ 1,500 mg nke nnu (sodium) kwa ụbọchị.

Mgbe ị na-eso atụmatụ DASH, ị ga-amachi ole ị ga-eri n'ime nri ndị a:

• Ihe oriri nwere nnu (sodium) na-agbakwunye nnu na nri
• Mmanya na-aba n'anya
• Ihe ọ beụ beụ na-atọ ụtọ Sugar
• Ihe oriri na abụba juputara na abụba, dị ka mmiri ara ehi zuru oke na nri eghere eghe
• Achịcha nri, nke na-abụkarị abụba, nnu, na shuga

Tupu ị mụbaa potassium na nri gị ma ọ bụ jiri ihe ndị nwere nnu (nke na-enwekarị potassium), jụọ onye na-eweta gị. Ndị nwere nsogbu akụrụ ma ọ bụ ndị na-a certainụ ọgwụ ụfọdụ aghaghị ịkpachara anya banyere ókè potassium ha na-eri.

DASH na-atụ aro ma ọ dịkarịa ala minit 30 mmega ahụ kwa ụbọchị, ọtụtụ ụbọchị n'izu. Ihe dị mkpa bụ ịnwe ma ọ dịkarịa ala awa 2 na minit 30 kwa izu nke mmemme na ọkwa dị oke ala. Mee omume ndị na-eme ka obi gị na-agbapụta. Iji nyere aka igbochi uru bara ụba, na-emega ahụ maka minit 60 kwa ụbọchị.

A na-amụ nri DASH n'ọtụtụ ebe ma nwee ọtụtụ uru ahụike. Gbaso usoro nri a nwere ike inye aka:

• Lower ọbara mgbali elu
• Belata ihe egwu maka ọrịa obi, obi nkụda, na ọrịa strok
• Nyere aka gbochie ma ọ bụ chịkwaa ụdị ọrịa shuga 2
• Mee ka ogo nke cholesterol dịkwuo mma
• Belata ohere nke akụrụ

National Heart, Blood, and Lung Institute nyere aka mepụta nri DASH. Ọ na-atụ aro site na:

• Hearttù Na-ahụ Maka Obi Ndị America
• Ntuziaka Nri 2015-2020 maka ndị America
• Ntụziaka US maka ọgwụgwọ ọbara mgbali elu

Isoro nri a ga - enye gị nri niile ị chọrọ. Ọ dị mma maka ma ndị okenye ma ụmụaka. Ọ dị obere na abụba na-edozi ahụ ma nwee nnukwu eriri, ụdị nri a na-atụ aro maka onye ọ bụla.

Ọ bụrụ na ị nwere ọnọdụ ahụike, ọ dị mma ka gị na dọkịta gị kwurịta tupu ịmalite nke a ma ọ bụ usoro nri ọ bụla ị ga-eji felata.

N'ime nri nri DASH ị ga-eri ọtụtụ mkpụrụ osisi, akwụkwọ nri, na ọka niile. Ihe oriri ndị a dị elu na eriri ma na-amụba ngwa ngwa nke eriri gị ngwa ngwa nwere ike ibute nsogbu GI. Jiri nwayọ mụbaa eriri ole ị na-eri kwa ụbọchị ma hụ na ị na-a plentyụ ọtụtụ mmiri mmiri.

Ke ofụri ofụri, nri dị mfe ịgbaso na kwesịrị ịhapụ gị afọ ojuju. Will ga-azụta mkpụrụ osisi na akwụkwọ nri karịa nke mbụ, nke nwere ike ịdị ọnụ karịa nri a kwadebere.

Nri nwere ike ịgbanwe ma ọ bụrụ na ị bụ onye anaghị eri anụ, anụ oriri, ma ọ bụ enweghị nri.

Nwere ike ịmalite site na ịga na National Heart, Blood, and Lung Institute ibe weebụ "Gịnị bụ Atụmatụ Nri DASH?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

I nwekwara ike ịzụta akwụkwọ gbasara nri DASH nke gụnyere ndụmọdụ nri na usoro nri.

Ọbara mgbali elu - Nri DASH; Ọbara mgbali - Nri DASH

Na-erughị DM, Rakel D. Nri DASH. Na: Rakel D, ed. Nkà Mmụta Mmekọrịta. Agba nke anọ. Philadelphia, PA: Elsevier; 2018: isi 89.

Nnukwu mkpokọta National Heart, Lung, na Blood Institute. Kụrie atụmatụ nri. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Nabata August 10, 2020.

Victor RG, Libby P. Usoro mgbali elu: njikwa. Na: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Ọrịa Obi Braunwald: Akwụkwọ ọgụgụ nke Ọgwụ Ọrịa Cardiovascular. Nke 11. Philadelphia, PA: Elsevier; 2019: isi 47.

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