Weta ibu Gịnị bụ nri DASH na gịnị kpatara ọ ga-eji nyere gị aka ifelata?

Weta ibu Gịnị bụ nri DASH na gịnị kpatara ọ ga-eji nyere gị aka ifelata?

Nri DASH, bụ nke e mepụtara na mbụ iji belata ọbara mgbali elu, nwere ike inyere gị aka ịkwụsị ibu n'ụzọ dị mma

Lanri DASH bu n'obi inye aka n'usoro ọbara mgbali (acronym ya na-anọchite anya "Ụzọ nri iji kwụsị ọbara mgbali elu") ma mepụtara ya na 90s site na American Institute of Health. Mana nke bụ eziokwu bụ na otu n'ime njirimara nke nri a bụ na, ịbụ usoro nri dị mma, ọ bụghị naanị maka ọgwụgwọ ọbara mgbali elu, mana ọ nwekwara ike ịba uru. mkpa, karịsịa n'ihe banyere ndị nwere àgwà iri nri na-adịghị mma, ebe ọ bụ na mgbanwe dịka nke nri DASH tụrụ aro ga-ekwe ka. belata oriri kalori ma mee ka ọ kwekọọ na mkpa gị. "Mgbe ọ bụla a na-eme ihe mgbochi caloric, ibu arọ na-efunahụ. Ihe ịma aka bụ ime ya n'ụzọ ziri ezi na nke na-adịgide adịgide na ogologo oge, na ọnọdụ abụọ a nwere ike izute nri DASH ", na-akọwa Dr. María Ballesteros, onye nhazi nke otu Nutrition na SEEN (Spanish Society of Endocrinology and Nri).

Ihe nri a na-agbalị ime bụ, dị ka ọkachamara si kwuo, ịgbalị iji nweta mbelata sodium na nri na, n'aka nke ọzọ, na. na-abawanye ọdịnaya nke potassium, calcium na magnesium, nke bụ mineral ndị nwere ike melite ọbara mgbali elu. Ya mere, Dr. Ballesteros na-akọwa na nri DASH na-emesi ihe oriri ndị bara ụba na calcium, potassium, magnesium na fiber na, mgbe ejikọtara, na-enyere aka belata ọbara mgbali.

Kedu ihe ị ga-eri ma ọ bụrụ na ị na-agbaso nri a? Dọkịta ahụ kọwara. Nke mbụ, ọ dị mkpa iji belata oriri nke ngwaahịa ndị a na-edozi, yana itinye mkpụrụ osisi na akwụkwọ nri na menu anyị. Ọzọkwa, ọ dị mkpa na ọka anyị na-eri zuru oke, na anyị na-etinye obere mkpụrụ n'ime nri anyị, yana azụ na anụ ndị nwere obere abụba.

Ihe ị ga-eri ma ọ bụrụ na ịchọrọ ịme nri DASH

N'ikwu okwu banyere mkpụrụ osisi, Dr. Ballesteros na-atụ aro na-ewere ma ọ dịkarịa ala mkpụrụ osisi atọ, mma dum, otu ụbọchị, yana abụọ ma ọ bụ atọ skimmed mmiri ara ehi ngwaahịa. N'itinye ya n'ọrụ, anyị nwere ike iri mkpụrụ nke ihe dịka gram 150 maka eji megharịa ọnụ na nri ehihie na nri abalị.

N'otu aka ahụ, anyị ga-achịkwa ego nke nnu maka nri (ihe na-erughị 3 g / ụbọchị): a larịị teaspoon tii), na iji kwụọ ụgwọ anyị nwere ike. na-eji ihe ndị a na-esikarị esi nri na-enyekwu ekpomeekpo nri (ose, paprika, saffron, mmanya, lemon, galik, yabasị ...) na aromatic herbs (pasili, thyme, fennel, bay akwukwo, oregano ...).

Mgbe ị na-eji azụ mkpọ maka salads ma ọ bụ efere ndị ọzọ, ọkacha mma nke anụ ahụ (0% nnu) kwesịrị iji ya mee ihe, ma n'ókè. Ọzọkwa, Zere ịgbakwunye cubes ma ọ bụ bouillon cubes nke anụ ma ọ bụ azụ ka nri.

A ga-eji ha mee ihe usoro culinary na-enweghị abụba: ígwè, anụ ọkụ, oven, ngwa ndakwa nri, uzuoku, papillote ... ma zere ighe, bred na nri ndị a kụrụ akụ.

Ọ bụ ihe amamihe dị na ya ịṅụ mmanya 1,5 ma ọ bụ 2 lita mmiri kwa ụbọchị (iko 8 kwa ụbọchị). N'okwu a, ha ga-agụta infusions na broths. N'aka nke ọzọ, carbonated na ihe ọṅụṅụ na-akpali akpali agaghị eri na

N'ihe gbasara iri anụ, a na-atụ aro iri azụ̀ ugboro ugboro, iri anụ ndị na-adịghị ala ala (ọkacha mma anụ ọkụkọ) na obere anụ uhie (1 ma ọ bụ ugboro abụọ n'izu).

N'ikpeazụ, a na-atụ aro ka ịgbakwunye gram 30 nke achịcha ọka wit na-enweghị nnu na nri ehihie na nri abalị.

Ọ na-ebelata ọbara mgbali elu n'ezie?

Dr. Ballesteros na-ekwu na nri DASH agaghị abụ ihe amamihe dị na ya maka ndị ọrịa na-arịa ọbara mgbali elu na-arịa ọrịa akụrụ, ebe ọ bụ na n'ihe banyere ndị ọrịa a, ọ nwere ike ịdị mkpa iji mee ihe mgbochi nke phosphorus, potassium na protein, ihe ndị na-eme ka ọ dịkwuo mma n'ime ahụ. Nri DASH.

N'aka nke ọzọ, banyere ihe akaebe sayensị ha na mbelata ọbara mgbali elu, ndị a na-enyochakarị bụ ihe a na-akpọ "DASH" (Apple et al. 1997) na "DASH-sodium" (Vollmer et al, 2001) bụ nke ya. tụnyere nri a na ndị ọzọ, a na-enyochakwa mmetụta ọ na-enwe na ọbara mgbali elu. N'ime ọmụmụ 'DASH-sodium', a na-ebelata ọkwa sodium, na-ebute nsonaazụ dị ịrịba ama.