Fokotsa boima ba 'mele Ke eng lijo tsa DASH mme hobaneng li ka u thusa ho theola boima ba' mele?

Fokotsa boima ba 'mele Ke eng lijo tsa DASH mme hobaneng li ka u thusa ho theola boima ba' mele?

Lijo tsa DASH, tse neng li entsoe qalong ho fokotsa khatello ea mali, li ka u thusa ho theola boima ba 'mele ka tsela e phetseng hantle

Laho ja lijo DASH e ikemiselitse ho thusa ho laola khatello ea kelello (khutsufatso ea eona e emetse "Dietary Approaches to Stop Hypertension") mme e thehiloe ka li-90 ke American Institute of Health. Empa 'nete ke hore e' ngoe ea litšobotsi tsa mofuta ona oa lijo ke hore, ka ha e le mokhoa o nepahetseng oa ho ja, ha e sebetse feela bakeng sa ho phekola khatello ea mali, empa e ka ba molemo bakeng sa tšesaane, haholoholo ho ba nang le mekhoa e mebe ea ho ja, hobane phetoho e kang e hlahisoang ke phepo ea DASH e ka lumella fokotsa ho ja lik'halori 'me u e lumellanye le litlhoko tsa hau. Nako le nako ha thibelo ea `` caloric '' e etsoa, ​​boima bo ea lahleha. Phephetso ke ho e etsa ka tsela e leka-lekaneng le e tšoarellang nako e telele, 'me maemo ana a mabeli a ka khotsofatsoa le phepo ea DASH ", ho supa Dr. María Ballesteros, mohokahanyi oa sehlopha sa phepo e nepahetseng ho SEEN (Spain Society of Endocrinology and Phepo e nepahetseng).

Seo sejo sena se lekang ho se etsa ke, ho ea ka setsebi, ho leka ho fihlela phokotso ea sodium lijong le, ka lehlakoreng le leng, ho eketsa potasiamo, calcium le magnesium, e leng liminerale tse ka ntlafatsang khatello ea meriana ea mali. Kahoo, Dr. Ballesteros o hlalosa hore lijo tsa DASH li totobatsa lijo tse nang le calcium, potasiamo, magnesium le fiber tse ngata, tseo ha li kopantsoe, li thusang ho fokotsa khatello ea mali.

Hona u lokela ho ja eng haeba u latela lijo tsee? Ngaka ea hlalosa. Pele ho tsohle, ho bohlokoa ho fokotsa tšebeliso ea lihlahisoa tse lokiselitsoeng, hammoho le ho kenyelletsa litholoana le meroho lijong tsa rona. Hape, ke habohlokoa hore lijo-thollo tseo re li jang e be tse feletseng, le hore re kenyelle palo e nyenyane ea linate lijong tsa rōna, hammoho le tlhapi le nama e se nang mafura a mangata.

Seo u ka se jang haeba u batla ho ja lijo tsa DASH

Ha a bua ka litholoana, Dr. Ballesteros o khothaletsa ho nka bonyane ditholwana tse tharo, e betere, ka letsatsi, hammoho le lihlahisoa tse peli kapa tse tharo tsa lebese tse hloekisitsoeng. Ha re e sebelisa, re ka ba le litholoana tse ka bang ligrama tse 150 bakeng sa lijo tse theolelang lijong tsa mots'eare le tsa mantsiboea.

Ka mokhoa o ts'oanang, re tlameha ho laola palo ea letsoai bakeng sa ho pheha (ka tlase ho 3 g / ka letsatsi): thispone ea tekanyo ea tee), le ho buseletsa kamoo re ka khonang sebelisa linoko tse tloaelehileng bakeng sa ho pheha 'me u fe tatso e eketsehileng lijong (pepere, paprika, safrone, asene, sirilamunu, konofolo, onion…) le litlama tse nkhang hamonate (parsley, thyme, fennel, bay leaf, oregano…).

Ha u sebelisa litlhapi tse kenngoeng ka makotikoting bakeng sa lisalate kapa lijana tse ling, ho ka sebelisoa tse ling tsa tlhaho (0% ea letsoai), empa ka tekano. Hape, Qoba ho eketsa li-cubes kapa bouillon cubes ea nama kapa tlhapi lijong.

Li tla sebelisoa mekhoa ea ho pheha ntle le mafura: tšepe, besitse, ontong, microwave, mouoane, papillote… 'me u qobe ho ja lijo tse halikiloeng le tse halikiloeng.

Ho eletsoa ho noa 1,5 kapa 2 a etsang dilitara tse metsi ka letsatsi (Likhalase tse 8 / letsatsi). Ka bongata bona ba ne ba bala infusions le broth. Ka lehlakoreng le leng, lino tse nang le khabone le tse hlasimollang li ke ke tsa nooa mme

Mabapi le ts'ebeliso ea nama, ts'ebeliso ea tlhapi khafetsa, tšebeliso ea nama e se nang mafura (haholo likhoho) le tšebeliso e fokolang ea nama e khubelu (makhetlo a 1 kapa a mabeli ka beke).

Qetellong, ho kgothaletswa ho eketsa ligrama tse 30 tsa bohobe bo felletseng ba koro ntle le letsoai lijong tsa mots'eare le lijong tsa mantsiboea.

Na e hlile e fokotsa khatello ea mali?

Dr. Ballesteros o supa hore phepo ea DASH e ke ke ea eletsoa bakeng sa bakuli ba nang le khatello e matla ea mali ba nang le ho hloleha ha liphio, hobane maemong a bakuli bana ho ka hlokahala ho etsa thibelo ea phosphorus, potasiamo le liprotheine, likarolo tse ntlafalitsoeng ho Ja lijo.

Ka lehlakoreng le leng, mabapi le bopaki ba bona ba mahlale mabapi le phokotso ea khatello ea mali, tse hlahlojoang khafetsa ke tse bitsoang "DASH" (Apple et al. 1997) le "DASH-sodium" (Vollmer et al, 2001) moo e e ile ea bapisoa le lijo tse ling le phello ea eona khatellong ea mali. Phuputsong ea 'DASH-sodium', maemo a sodium a ile a fokotsoa hape, a baka litholoana tse ling tsa bohlokoa.