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No ke aha kaʻai DASH e lilo ai i mea kūpono loa no ka lilo ʻana o ke kaumaha ma hope o ka hoʻopaʻa ʻana
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ʻO ka DASH Diet kahi papaʻai papaʻai e koi ʻia no nā mea maʻi me ke kiʻekiʻe
Maʻalahi e ukali, momona, palekana, pono no Kaumaha emi a he ʻōlelo aʻoaʻo i nā hihia o diabetes a me nā pilikia mea'ōnaehana mānowai koko. ʻO kēia nā pae hoʻohālikelike i waiwai i ka helu o nā papaʻai maikaʻi loa i paʻi ʻia i kēlā me kēia makahiki e ka makasina ʻAmelika "US News & World". I nā makahiki i hala iho nei ka ʻai DASH alakaʻi i ke kūlana kiʻekiʻe mai 2013 a 2018, ʻoiai i loko o nā makahiki ʻelua i hala, 2019 a me 2020, ua kāpae ʻia ʻo DASH e ka papaʻai Mediterranean.
ʻO kekahi o nā kī i kūpono i ka poʻe loea i kaʻai DASH ma ke ʻano he koho olakino a maikaʻi hoʻi ia me ka hoʻoliʻiliʻi o ka hypertension, kā lākou papaʻai papaʻai e hāʻawi i ka hōʻemi momona. Ua hoʻokumu ʻia kāna hana i nā makahiki 90, i ka wā a ka US National Institute of Health i hoʻolālā ai i ka papaʻai e hoʻoponopono i ka hypertension ma o ka papaʻai. ʻO kāna acronym, DASH, kū no "Diaries Approach to Stop Hypertension".
Akā he aha ke ʻano o kēia ʻano? E like me ka wehewehe ʻana a Kauka María Ballesteros, mai ka hui Nutrity o ka SEEN (Spanish Society of Endocrinology and Nutrition), ke ʻano papaʻai o ka ʻO kaʻai DASH Hoʻokumu ʻia ia ma ka hoʻemi ʻana i ka sodium i ka papaʻai ma lalo o 2,3 gram i kēlā me kēia lā (e like me 5,8 gram o ka paʻakai) i ka papaʻai DASH 'maʻamau' a me 1,5 gram i kēlā me kēia lā (e like me 3,8 gram o ka paʻakai) i ka ʻokoʻaʻai DASH "Low i ka sodium". I ka manawa like, hoʻonui ka DASH Diet i ka ʻike o ka potassium, calcium a me ka magnesium, ʻo ia nā minelala e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kiʻekiʻe. No laila, kaʻai DASH e hoʻokūpaʻa i nā meaʻai i waiwai i ka calcium, potassium, magnesium a me nā fiber, ke hoʻohui ʻia, e kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko.
No ke aha kōkua ia iā ʻoe e lilo i ka paona
ʻOiai, he mea hoʻohui, kahi papaʻai olakino olakino, ʻaʻole kōkua wale i kāohi hypertensionHiki iā ia ke kōkua iā ʻoe e lilo i ke kaupaona, no ka poʻe i loaʻa nā ʻano ʻai maikaʻi ʻole no nā makahiki. ʻO ka loli i hāpai ʻia e ka papaʻai DASH e hoʻoliʻiliʻi kēia mau kānaka i kā lākou loaʻa ʻana o ka calorie a ʻo ia, ʻo ka mea hope loa, he aha ka mea e kōkua iā lākou e lilo i ka paona, e like me kā Dr. Ballesteros i kuhikuhi ai: lilo aku ke kaupaona ke kau ʻia ke kapu kalena. Akā ʻo ka hoʻāʻo no ke olakino ke hana ia i kahi ala kaulike a hoʻomau i ka wā lōʻihi, a hiki ke hoʻokō ʻia kēia mau pilikia ʻelua inā e ukali ʻia ka papaʻai DASH ”, i ʻōlelo ʻo ia.
ʻOiai ke kuhikuhi ʻia i nā mea maʻi me ke kiʻekiʻe diabetes aiʻole dislipemia.
ʻAi ʻia nā meaʻai i ka papaʻai DASH
ʻO kekahi o nā ʻōlelo aʻoaʻo papaʻai i hoʻopili ʻia i ka papaʻai DASH e hoʻokō i nā pahuhopu i hāpai ʻia e:
- E hōʻemi (a i ʻole e hoʻopau) i nā huahana ultra-processed a precooked.
- Hāʻawi i ka mea nui i ka ʻai ʻana o lau, lau y hua. Kūkā ʻia e ʻai i ka palena iki o ʻekolu mau hua i ka lā (komo i nā ʻāpana).
- Kāohi a hoʻemi i ka paʻakai e kuke i mea e ʻoi aku ai i ka ʻekolu mau gram i kēlā me kēia lā (hoʻokahi teaspoon o ke kī tī. I ka mea ʻono i nā meaʻai hiki iā ʻoe ke hoʻohana i nā mea ʻono e like me nā mea ʻala, nā mea ʻaʻala, ka vīnega, lemona, kālika a ʻakaʻakai paha. ʻAʻole pono e hoʻohana ʻia nā ʻiʻo a iʻa a iʻa paha a iʻa me nā pāʻina.
- Pau mai 2 a 3 Dairy he lā e pono ai kāʻili ʻia.
- Koho i nā sereala hoʻohui pū a inā pau ka berena, pono nō ka palaoa a me ka paʻakai ʻole.
- Hoʻopili i kahi liʻiliʻi o kukui.
- Pau ʻiʻo wiwi, ʻoi aku ka moa a me ka ʻai ʻana o ka ʻiʻo ʻulaʻula e kaupalena ʻia i hoʻokahi a ʻelua paha manawa i ka pule.
- Lawe iʻa (hou a paʻahau paha) pinepine. Inā hoʻopau ʻia ka iʻa kēpau no nā salakeke a i ʻole no nā kīʻaha ʻē aʻe, e hoʻohana maikaʻi ʻia nā mea maoli (0% paʻakai).
- Hōʻalo i ka ʻai ʻana o nā mea inu carbonated a stimulant.
Hoʻohui ʻia, nā ʻenehana culinary e pono e hoʻohana ʻia nā mea e hāʻawi i ka momona liʻiliʻi, ʻo ia hoʻi, ʻomo, hoʻomoʻa ʻia, hoʻomoʻa ʻia, hoʻomoʻa ʻia, ʻai ʻia i ka microwaved a i ʻole i ka papillote. ʻAʻole lākou e kuke i ka palai, ʻai a palaoa paha.
La hydration He mea nui nō hoʻi ia i ka papaʻai DASH, no laila he ʻōlelo aʻoaʻo e inu 1,5 a 2 liters o ka wai i ka lā (hoʻokomo ʻia nā infusions a me nā broths).