DASH rage cin abinci dan rage hawan jini

DASH yana nufin Hanyoyin Abinci don Dakatar da hauhawar jini. Abincin DASH na iya taimakawa rage hawan jini da cholesterol da sauran kitse a cikin jininka. Zai iya taimaka rage haɗarinka don bugun zuciya da bugun jini da kuma taimaka maka rasa nauyi. Wannan abincin yana da ƙarancin sodium (gishiri) kuma yana da wadataccen abinci mai gina jiki.

Abincin DASH yana rage hawan jini ta hanyar rage adadin sodium a cikin abincinku zuwa milligram 2300 (mg) a rana. Rage sodium zuwa 1500 mg a rana yana rage karfin jini. Hakanan ya hada da nau'ikan abinci masu dauke da sinadarai wadanda ke taimakawa wasu mutane rage hawan jini, kamar su potassium, calcium, da magnesium.

A kan abincin DASH, zaku:

• Samun kayan lambu da yawa, 'ya'yan itãcen marmari, da madara mara mai mai mai ko mai mai mai mai yawa
• A hada da hatsi, wake, iri, kwayoyi, da kayan mai
• Ku ci maras nama, kaji, da kifi
• Ki rage gishiri, jan nama, kayan zaki, da abubuwan sha masu zaki
• Takaita abubuwan sha

Hakanan ya kamata ku sami aƙalla mintina 30 na motsa jiki mai ƙarfi-matsakaici yawancin ranakun mako. Misalan sun hada da saurin tafiya ko hawa keke. Yi nufin yin motsa jiki aƙalla awanni 2 da minti 30 a kowane mako.

Kuna iya bin abincin DASH idan kuna son hana hawan jini. Hakanan zai iya taimaka maka rasa ƙarin nauyi. Yawancin mutane za su iya amfanuwa da rage saukar da sodium zuwa milligrams 2300 (mg) a rana.

Mai ba da sabis na kiwon lafiya na iya ba da shawarar yankewa zuwa 1500 MG a rana idan kun:

• Tuni kuna da cutar hawan jini
• Ciwon suga ko ciwon koda mai tsauri
• Shin Ba'amurke ne Ba'amurke
• Shekaru 51 ko mazan

Idan kun sha magani don magance cutar hawan jini, to, kada ku daina shan maganarku yayin cin abincin DASH. Tabbatar da gaya ma mai baka cewa kana bin tsarin DASH.

A kan abincin DASH, zaku iya cin abinci daga duk ƙungiyoyin abinci. Amma za ku hada da yawancin abincin da ke da karancin gishiri, cholesterol, da mai mai kitse. Hakanan zaku hada da abinci waɗanda suke da mahimmancin potassium, calcium, magnesium, da fiber.

Ga jerin rukunin abinci da kuma yawan hidiman kowace da yakamata kuyi kowace rana. Don abincin da ke da adadin kuzari 2000 a kowace rana, ya kamata ku ci:

• Kayan lambu (sau 4 zuwa 5 a rana)
• 'Ya'yan itãcen marmari (sau 4 zuwa 5 a rana)
• Iryananan kayan kiwo ko kayan kiwo, kamar su madara da yogurt (sau 2 zuwa 3 a rana)
• Hatsi (sau 6 zuwa 8 a rana, kuma 3 su zama cikakkun hatsi)
• Kifi, nama mai laushi, da kaji (sau biyu ko ƙasa da haka)
• Wake, tsaba, da kwayoyi (sau 4 zuwa 5 a sati)
• Fats da mai (sau 2 zuwa 3 a rana)
• Sweets ko ƙarin sugars, kamar su jelly, alewa mai wuya, maple syrup, sorbet, da sukari (ƙasa da sau 5 a mako)

Adadin sabis ɗin da kuke yi kowace rana ya dogara da adadin adadin kuzari da kuke buƙata.

• Idan kuna ƙoƙarin rasa nauyi, kuna iya buƙatar ƙananan sabis fiye da yadda aka lissafa.
• Idan bakada aiki sosai, nemi ƙananan adadin abubuwan da aka lissafa.
• Idan kuna aiki matsakaici, sami mafi girman sabis ɗin.
• Idan kuna aiki sosai, kuna iya buƙatar sabis fiye da yadda aka lissafa.

Mai ba da sabis naka na iya taimaka nemo maka adadin sabis daidai a rana a gare ku.

Don sanin yawan cin abinci, kuna buƙatar sanin yawan masu girma. Da ke ƙasa akwai sabis na samfurin ga kowane rukunin abinci.

Kayan lambu:

• Kofi 1 (gram 70) ɗanyen ganyayyaki
• Kofin (gram 90) yankakken ɗanyen ko dafaffun kayan lambu

'Ya'yan itãcen marmari

• 1 matsakaiciyar 'ya'yan itace (awo 6 ko gram 168)
• Kofin (gram 70) sabo, daskarewa, ko 'ya'yan itacen gwangwani
• Kofin (gram 25) 'ya'yan itacen da aka bushe

Kayan kiwo marasa mai ko mai mai mai:

• Kofi 1 (milliliters 240) madara ko yogurt
• 1½ oza (oz) ko gram 50 (g) cuku

Hatsi (Da nufin yin duk zaɓin hatsinku cikakke. Kayan hatsi gabaɗaya sun ƙunshi fiber da furotin fiye da kayayyakin hatsi na "mai ladabi"):

• 1 yanki burodi
• Kofi (gram 80) dafaffun shinkafa, taliya, ko hatsi

Naman nama, kaji, da kifi:

• 3 oz (85 g) na dafaffun kifin, nama mara kyau, ko kaji

Nuts, tsaba, da kuma legumes:

• Kofin (gram 90) dafaffafiyar wake (busasshen wake, wake)
• 1/3 kofin (gram 45) kwayoyi
• 1 tablespoon (10 grams) tsaba

Fats da mai:

• 1 teaspoon (milimita 5) man kayan lambu
• Cokali 2 (gram 30) salatin salad mara nauyi
• Cokali 1 (gram 5) margarine mai taushi

Sweets kuma ƙara sugars:

• Cokali 1 (gram 15) sukari
• Cokali 1 (gram 15) jelly ko jam
• Kofin (gram 70) sorbet, kayan zaki na gelatin

Yana da sauƙi a bi abincin DASH. Amma yana iya nufin yin wasu canje-canje ga yadda kuke cin abinci a halin yanzu. Don farawa:

• KADA KA YI ƙoƙarin yin canje-canje a lokaci ɗaya. Yana da kyau canza yanayin cin abincinku a hankali.
• Don ƙara kayan lambu a cikin abincinku, gwada samun salatin a abincin rana. Ko, ƙara kokwamba, latas, karas, ko tumatir a sandwiches ɗin ku.
• A koyaushe ya zama akwai wani abu mai launin kore a kan faranti. Yana da kyau a yi amfani da kayan lambu mai daskarewa maimakon sabo. Kawai tabbatar kunshin baya ƙunsar ƙarin gishiri ko mai.
• Slicara 'ya'yan itace da aka yanka a cikin hatsinku ko oatmeal kumallo.
• Don kayan zaki, zabi sabon 'ya'yan itace ko yogurt mai daskarewa mai mai mai yawa maimakon kayan zaki masu kalori masu yawa, kamar su kek ko pies.
• Zabi lafiyayyun abun ciye-ciye, kamar su wainar shinkafa ko popcorn, danyen kayan lambu, ko yogurt. 'Ya'yan itacen da aka bushe, iri, da kwayoyi suma suna yin zaɓi mai kyau. Kawai sanya waɗannan ƙananan ƙananan saboda waɗannan abincin suna da yawa a cikin adadin kuzari.
• Yi tunanin nama a matsayin ɓangare na abincinku, maimakon babban kwas. Iyakance naman naman kazara zuwa awo 6 (gram 170) a rana. Kuna iya samun sau uku-oce (gram 85) sau biyu a rana.
• Gwada gwadawa ba tare da nama a kalla sau biyu a kowane mako. Madadin haka, ku ci wake, goro, tofu, ko ƙwai don furotin ɗinku.

Don rage yawan gishiri a cikin abincinku:

• Auke gishirin daga teburin.
• Ka dandana abincinka da ganye da kayan kamshi maimakon gishiri. Lemon, lemun tsami, da vinegar suma suna kara dandano.
• Guji abinci na gwangwani da daskararren shigar su. Sau da yawa suna cikin gishiri. Lokacin da kake yin abubuwa daga farko kuna da ikon sarrafa yawan gishirin da ke cikin su.
• Duba duk alamun abincin don sodium. Kuna iya mamakin yadda kuka samo, da kuma inda kuka samo shi. Abincin daskararre, miya, kayan salatin, da abincin da aka shirya sau da yawa suna da yawan sodium.
• Zaɓi abincin da ke ƙasa da 5% don ƙimar yau da kullun na sodium.
• Bincika nau'in sodium mai ƙananan abinci lokacin da zaku same su.
• Iyakance abinci da kayan ƙanshi waɗanda ke da gishiri mai yawa, kamar su zaƙi, zaituni, naman da aka warke, ketchup, soya sauce, mustard, da barbeque sauce.
• Lokacin cin abinci a waje, nemi a yi abincinku ba tare da ƙarin gishiri ko MSG ba.

Akwai littattafai da yawa game da tsarin cin abincin DASH don taimaka muku farawa. Waɗannan littattafan suna iya samar da samfurin abinci samfurin da dabarun girke-girke.

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Heimburger DC. Hanyoyin abinci mai gina jiki tare da lafiya da cuta. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 213.

Mozaffarian D. Gina Jiki da cututtukan zuciya da cututtukan rayuwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 49.

Cibiyar Zuciya ta Kasa, huhu, da Cibiyar Jini (NIH). Bayanin tsarin cin DASH. www.nhlbi.nih.gov/health/health-topics/topics/dash. An sabunta Mayu 1, 2018. An shiga Janairu 23, 2019.

Victor RG, Libby P. hauhawar jini na tsarin: gudanarwa. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: babi na 47.

Whelton PK, Carey RM, Aronow WS, et al. 2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA jagora don rigakafin, ganowa, kimantawa, da kula da hawan jini a cikin manya. J Am Coll Cardiol. 2018; 71 (19). e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

• Tsarin Cin DASH
• Yadda Ake Hana Hawan Jini