DASH Diet Meal Planner

Lawula impilo yenhliziyo yakho ngokuhlela ukudla kwe-DASH okwenzelwe wena okwenza ukuphatha umfutho wegazi kube lula futhi kube mnandi. Uhlelo lwethu lokusebenza lokudla lwe-DASH lunikeza amakhulu ezindlela zokupheka ezine-sodium ephansi, izinhlelo zokudla ezenziwe ngokwezifiso, kanye namathuluzi okulandelela ukudla okunempilo aklanyelwe ngqo uhlelo lokudla lwe-Dietary Approaches to Stop Hypertension—okusiza ukunciphisa umfutho wegazi ophezulu ngenkathi ujabulela ukudla okumnandi nokwanelisayo.

Izindlela Zokudla ze-DASH Ezinempilo Yenhliziyo Thola amakhulu ezindlela zokupheka ezine-sodium ephansi ezenzelwe ukuphathwa komfutho wegazi, ukulawula umfutho wegazi ophezulu, kanye nempilo yenhliziyo nemithambo yegazi. Kusukela ezitsheni eziphefumulelwe yi-Asia kuya ekunambithekeni kweMedithera, yonke iresiphi ilandela imihlahlandlela yokudla ye-DASH ene-sodium elawulwayo, izithako ezengeziwe ezicebile nge-potassium, kanye nokudla okugcwele izakhamzimba. Jabulela izinketho zemifino, amaprotheni angenawo amafutha amaningi, okusanhlamvu okuphelele, kanye neziphuzo eziqabulayo ezenzelwe ukunciphisa ingozi yesifo senhliziyo nokusekela imigomo yakho yokuphila kahle.

Ukuhlela Ukudla Okuqondene Nawe Dala izinhlelo zokudla ze-DASH zamasonto onke ezenzelwe izidingo zakho noma ngabe uphatha umfutho wegazi ophezulu, umfutho wegazi ophezulu, uphishekela ukwehlisa isisindo, noma ukudla okuhlanzekile. Hlela ukudla kwasekuseni, kwasemini, kanye nesidlo sakusihlwa ngosayizi wokukhonza olungisekayo wabantu noma imindeni. Hlela ukudla okune-sodium ephansi emibuthanweni yasentwasahlobo, ama-potlucks, noma izidlo zansuku zonke ngokuzethemba.


Uhlu Lokudla Okuzenzakalelayo Dala uhlu lokuthenga ngokushesha kusuka ezinhlelweni zakho zokudla bese wabelana ngalo nomndeni. Hlela izithako ezine-sodium ephansi ngesigaba ukuze kube lula ukuhamba kwezitolo futhi uqinisekise ukuthi uhlala ulungele ukupheka okunempilo kwenhliziyo.

Amathuluzi Okulandelela Ukudla Okunempilo Lawula ukudla kwe-sodium kwansuku zonke, ulandelele amakhalori, bese ubhala phansi ukudla ngedayari yethu yokudla ehlanganisiwe. Thola isiqondiso sengxenye kanye nokwehlukaniswa kokudla okunempilo okukugcina ngaphakathi kwemingcele yokudla ye-DASH ngenkathi ufeza imigomo yakho ye-hypertension kanye nokuphathwa kwesisindo.

Amaqoqo Eresiphi Londoloza ukudla okuthandayo okune-sodium ephansi kumaqoqo enziwe ngokwezifiso—mahhala ukuhlola nokuzama. Phequlula izidlo zakusihlwa zaphakathi nesonto ezisheshayo, imibono yokulungiselela ukudla, izitsha zomkhosi, ukudla okulula okunempilo, kanye nezinketho zephathi ezifanelana nokudla kwakho kwe-blood pressure kanye nendlela yokuphila ene-sodium ephansi.

Kungakhathaliseki ukuthi uqala uhlelo lokudla lwe-DASH noma ufuna ugqozi olusha lweresiphi, uhlelo lwethu lokusebenza lwenza ukuhlela ukudla okunempilo kwenhliziyo kwe-hypertension kanye nokuphila kahle kwenhliziyo kube lula futhi kujabulise. Landa mahhala bese uqala namuhla.

Izindlela Zokudla Zokumisa Ukucindezeleka Komfutho Wegazi noma uhlelo lokudla lwe-DASH lunconywa kubantu abafuna ukuvimbela noma ukwelapha ukucindezeleka komfutho wegazi nokunciphisa ukucindezeleka kwegazi okuphezulu. Uhlu lokudla lwe-DASH lugxile ezithelweni, imifino, okusanhlamvu okuphelele, kanye nenyama engenamafutha. Ukudla kwe-DASH kunciphisa amafutha agcwele futhi agcwele i-trans ngenkathi kukhulisa ukudla amaprotheni, i-fiber, kanye nezakhamzimba.

Uhlelo lokusebenza lokudla lwe-DASH lukusiza ukuthi ufunde izindlela eziningi ezilula zokudla ze-DASH mahhala. Incwadi yethu yokupheka yokudla ye-DASH inezinhlobonhlobo zezindlela zokupheka zase-Asia ze-DASH.

Hlola ukudla okuningi kwe-DASH kokwehlisa isisindo. Landa iresiphi oyithandayo ye-DASH diet Asian ukuze udale iqoqo elingaxhunyiwe ku-inthanethi lezindlela zokupheka zokudla mahhala encwadini yokudla ye-DASH.

Siklame uhlelo lokusebenza lwezindlela zokupheka ngezici ezinjengalezi:-

1. Khetha ukudla kwakho okuthandayo kwe-DASH kokwehlisa isisindo kusuka kumaqoqo ezindlela zokupheka zokudla ze-DASH.

2. Yenza uhlu lokudla bese uthumela uhlu lokuthenga kumlingani wakho.

3. Yabelana ngejenali yakho yokudla ye-DASH bese ungena nabangani.

4. Thola ukudla kwe-DASH mahhala ungaxhunyiwe ku-inthanethi ngaphandle kwe-inthanethi. (Akudingeki i-inthanethi)
5. Hlela uhlelo lokudla olumnandi nomhleli wokudla.

6. Thola uhlelo lwedayari yokudla lwe-DASH olungcono kakhulu kusuka kumhlahlandlela wokudla we-DASH omuhle kakhulu.

7. Ishadi lokudla, uhlu lokuhlola, isibali, kanye nekhawunta yamakhalori kuhlelo lokusebenza olulodwa.

Uhlelo lwethu lokusebenza lokulandelela ukudla lwe-DASH lune-calorie counter kanye neshadi lokudla. Ukudla okungena-DASH kuzokusiza ukwehlisa isisindo ngendlela enempilo.

Ezinye zezigaba zokupheka zokudla ze-DASH ezinhle kakhulu:-

- Izindlela zokupheka zesidlo sakusihlwa esinempilo
- Izindlela zokupheka zokudla okumnandi
- Izindlela zokupheka zokunciphisa isisindo
- Izindlela zokupheka ezinempilo zabaqalayo
- Izindlela zokupheka zenkukhu ezimnandi
- Izindlela zokupheka zemifino ezikhethekile
- Izindlela zokupheka zaseMedithera zokudla
- Iresiphi yamajusi anempilo

Landa uhlelo lokusebenza lokudla lwe-Healthy DASH bese ujabulele ukudla okunempilo kwe-DASH okungenawo umhlaba wonke.