Lose Weight He aha ka papaʻai DASH a no ke aha hiki iā ia ke kōkua iā ʻoe e lilo i ka paona?

Lose Weight He aha ka papaʻai DASH a no ke aha hiki iā ia ke kōkua iā ʻoe e lilo i ka paona?

ʻO ka papaʻai DASH, ka mea i hana mua ʻia e hōʻemi i ka hanu kiʻekiʻe, hiki ke kōkua iā ʻoe e lilo i ka paona i kahi ala olakino

Laʻai DASH AIM e kōkua hoʻoponopono hypertension (ʻo kāna acronym ke kū no "Diaries Approach to Stop Hypertension") a ua hana ʻia i nā makahiki 90 e ka American Institute of Health. Akā ʻo ka ʻoiaʻiʻo o kekahi o nā ʻano o kēia papaʻai, ʻo ia ke ʻano o ka papaʻai olakino maikaʻi, ʻaʻole kūpono ia no ka mālama ʻana i ke kiʻekiʻe, akā hiki ke hoʻohana ʻia no lahilahi, keu hoʻi i ka hihia o nā mea me nā ʻano ʻai maikaʻi ʻole, ʻoiai ʻo kahi hoʻololi e like me ka mea i noi ʻia e ka papaʻai DASH e ʻae ai hoʻemi i ka lawe ʻana o ka calorie a hoʻomaʻamaʻa iā ia i kāu mau pono. «Ke lawe ʻia kahi kapu kaliki, e lilo ana ke kaupaona. ʻO ka pahuhopu ka hana ʻana ia i kahi ala kaulike a hoʻomau i ka wā lōʻihi, a hiki ke hoʻokō ʻia kēia mau ʻano ʻelua me ka papaʻai DASH ", kuhikuhi ʻo Kauka María Ballesteros, ka mea hoʻomalu o ka hui Nutrition ma SEEN (Spanish Society of Endocrinology and Nutrite).

ʻO ka mea a kēia papaʻai e hoʻāʻo nei e hana, e like me ka loea, e hoʻāʻo e hoʻokō i kahi hōʻemi o ka sodium i ka papaʻai a, ma ka ʻaoʻao ʻē aʻe, i e hoʻonui i ka potassium, calcium a me ka magnesium, ʻo ia nā minelala e hoʻomaikaʻi ai i ke kiʻekiʻe. No laila, wehewehe ʻo Kauka Ballesteros ke kuhikuhi nei ka papaʻai DASH i nā meaʻai waiwai i ka calcium, potassium, magnesium a me nā fiber, ke hoʻohui ʻia, e kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko.

A he aha kāu e ʻai ai inā hahai ʻoe i kēia ʻai? wehewehe ke kauka. ʻO ka mea mua, he mea nui e hōʻemi i ka hoʻohana ʻana i nā huahana i hana ʻia, a me ka hoʻokomo ʻana i nā huaʻai a me nā mea kanu i kā mākou papa kuhikuhi. Eia nō hoʻi, he mea nui ka ʻai ʻana o ka palaoa a mākou e ʻai ai, a e hoʻokomo mākou i nā hua liʻiliʻi i kā mākou ʻai, a me nā iʻa a me nā ʻiʻo momona.

He aha kāu e ʻai ai inā makemake ʻoe e hana i ka papaʻai DASH

Ma ke kamaʻilio ʻana no nā huaʻai, paipai ʻo Kauka Ballesteros e lawe i ka liʻiliʻi ʻekolu mau hua hua, ʻoi aku ka maikaʻi o ka holoʻokoʻa, hoʻokahi lā, a me ʻelua a ʻekolu paha huahana waiu. I ka hoʻomaʻamaʻa ʻana, hiki iā mākou ke loaʻa i kahi hua o kahi 150 grams no ka ʻai i ka ʻaina awakea a me ka ʻaina ahiahi.

Pēlā nō, pono mākou e kaohi i ka nui o ka paʻakai no ka kuke ʻana (ma lalo o 3 g / lā): kahi teaspoon tī tī), a no ka uku ʻana hiki iā mākou ke hoʻohana i nā mea ʻala maʻamau no ka kuke ʻana a hāʻawi i ka mea ʻono hou aʻe i nā meaʻai (ka pepa, ka paprika, ka safron, ka vīnega, ka lemona, ke kālaka, ka ʻaka…) a me nā mea kanu ʻaʻala (pāhaka, timi, fennel, lau bay, oregano ...).

Ke hoʻohana nei i nā iʻa i kēnā ʻia no nā salakeke a i ʻole nā ​​kīʻaha ʻē aʻe, ʻoi aku ka maikaʻi o nā mea maoli (0% paʻakai), akā i ka hoʻohaʻahaʻa. Loa, Hōʻalo i ka hoʻohui ʻana i nā cubes a i nā pahu bouillon o ka ʻiʻo a iʻa paha i nā meaʻai.

E hoʻohana ʻia lākou nā hana kuke ʻai momona ʻole: hao, ʻū, umu, ʻumikūmahu, mahu, papillote ... a pale i ka palai ʻana, ka palaoa a me nā meaʻai i kuʻi ʻia.

He mea pono e inu 1,5 a 2 liters o ka wai i kēlā me kēia lā (8 mau aniani / lā). I kēia nui e helu lākou i nā infusions a me nā broths. Ma ka ʻaoʻao ʻē aʻe, ʻaʻole e pau nā mea inu carbonated a stimulant a

E pili ana i ka ʻai ʻana o ka ʻiʻo, paipai ʻia ka hoʻohana pinepine ʻana o ka iʻa, ka ʻai ʻana o ka ʻiʻo momona (ʻoi aku ka moa moa) a me ka ʻai palena ʻia o ka ʻiʻo ʻulaʻula (1 a i ʻole 2 mau manawa i ka pule).

ʻO ka mea hope loa, paipai ʻia e hoʻohui i ka 30 gram o ka palaoa a pau me ka paʻakai ʻole i ka ʻaina awakea a me ka ʻaina awakea.

Hoʻoemi maoli ia i ka hypertension?

Kuhikuhi ʻia ʻo Kauka Ballesteros ʻaʻole makemake ʻia ka papaʻai DASH no nā mea maʻi hypertensive me ka holo pono ʻole ʻana o ka puʻuwai, ʻoiai i ka hihia o kēia mau maʻi he mea pono paha e hoʻokō i ka palena o ka phosphorus, potassium a me ka protein protein, nā mea i hoʻonui ʻia i ka Kaʻai DASH.

Ma ka ʻaoʻao ʻē aʻe, e pili ana i kā lākou ʻike ʻepekema e pili ana i ka hōʻemi ʻana o ke kiʻekiʻe, ʻo ka mea i nānā pinepine ʻia ʻo ia ka mea i kapa ʻia ʻo "DASH" (Apple et al. 1997) a me "DASH-sodium" (Vollmer et al, 2001) kahi i ua hoʻohālikelike ʻia kēia papaʻai me nā poʻe ʻē aʻe a me ka hopena o ke kaomi koko i loiloi ʻia. I ke aʻo 'DASH-sodium', ua hoʻemi hou ʻia nā pae sodium, a laila ʻoi aku ka hopena.