txheem
- Vim li cas DASH kev noj zaub mov yuav yog ib qho zoo tshaj rau poob phaus tom qab raug kaw
- Khoom noj khoom haus
- DASH Diet yog cov qauv kev noj zaub mov noj uas tau pom zoo rau cov neeg mob ntshav siab, tab sis nws cov lus qhia tso cai poob phaus, tshwj xeeb tshaj yog rau cov uas tau noj zaub mov tsis zoo.
Vim li cas DASH kev noj zaub mov yuav yog ib qho zoo tshaj rau poob phaus tom qab raug kaw
Khoom noj khoom haus
DASH Diet yog cov qauv kev noj zaub mov noj uas tau pom zoo rau cov neeg mob ntshav siab, tab sis nws cov lus qhia tso cai poob phaus, tshwj xeeb tshaj yog rau cov uas tau noj zaub mov tsis zoo.
Yooj yim ua raws, noj zaub mov zoo, nyab xeeb, siv tau rau poob phaus thiab tawm tswv yim hauv cov xwm txheej ntawm mob ntshav qab zib thiab teeb meem hlab plawv. Nov yog cov txheej txheem uas muaj txiaj ntsig hauv qeb duas ntawm cov zaub mov zoo tshaj plaws tshaj tawm txhua xyoo los ntawm Asmeskas cov ntawv xov xwm "Asmeskas Xov Xwm & Ntiaj Teb". Hauv xyoo tsis ntev los no noj DASH coj cov qeb duas los ntawm 2013 txog 2018, txawm hais tias nyob hauv ob xyoos dhau los, 2019 thiab 2020, DASH tau raug tshem tawm los ntawm kev noj zaub mov Mediterranean.
Ib qho ntawm cov yuam sij uas ua rau cov kws tshaj lij tau tsim nyog noj DASH raws li kev noj qab haus huv thiab muaj txiaj ntsig zoo yog tias ntxiv rau kev txo qis tawg, lawv cov qauv kev noj haus ua rau luj txo. Nws cov kev tsim hnub rov qab mus rau 90s, thaum Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws tau tsim cov zaub mov kom tswj ntshav siab los ntawm kev noj zaub mov. Nws cov ntawv luv, DASH, sawv rau "Dietary Approaches to Stop Hypertension".
Tab sis dab tsi raws nraim qhov mis no suav nrog? Raws li tau piav qhia los ntawm Dr. María Ballesteros, los ntawm Pab Pawg Noj Qab Haus Huv ntawm SEEN (Spanish Society of Endocrinology thiab Nutrition), cov qauv kev noj zaub mov ntawm DASH pluas noj yog raws li txo sodium hauv kev noj zaub mov qis dua 2,3 grams hauv ib hnub (sib npaug rau 5,8 grams ntsev) hauv qhov qub 'DASH noj zaub mov thiab 1,5 grams ib hnub (sib npaug rau 3,8 grams ntsev) hauv DASH kev noj zaub mov txawv "Tsis muaj sodium". Nyob rau tib lub sijhawm, DASH Diet nce cov ntsiab lus ntawm potassium, calcium thiab magnesium, uas yog cov zaub mov uas tuaj yeem pab txhim kho ntshav siab. DASH kev noj haus, yog li ntawd, qhia txog cov zaub mov uas muaj calcium, potassium, magnesium thiab fiber ntau, thaum ua ke, pab txo ntshav siab.
Vim li cas nws thiaj pab koj poob phaus
Ua, ntxiv rau, kev noj zaub mov zoo, tsis tsuas yog pab rau tswj ntshav siabNws tuaj yeem pab koj poob phaus, tshwj xeeb tshaj yog rau cov uas tau noj zaub mov tsis zoo rau ntau xyoo. Kev hloov pauv los ntawm DASH kev noj zaub mov noj ua rau cov neeg no txo lawv cov calories tag nrho thiab qhov ntawd yog, thaum kawg, dab tsi pab lawv poob phaus, raws li Dr. Ballesteros hais tawm: poob phaus thaum twg muaj kev txwv caloric nyob hauv qhov chaw. Tab sis qhov kev sib tw kom nws noj qab nyob zoo yog ua kom muaj kev sib luag thiab muaj txiaj ntsig zoo nyob rau lub sijhawm ntev, thiab ob qhov teeb meem no tuaj yeem ntsib yog tias DASH noj zaub mov noj tau ua raws ", nws hais.
Txawm hais tias nws tau tsom mus rau cov neeg mob ntshav siab, Dr. mob ntshav qab zib los yog dyslipemia.
Yam zaub mov twg noj ntawm DASH noj
Qee qhov kev pom zoo noj zaub mov suav nrog hauv DASH kev noj haus kom ua tiav lub hom phiaj nws nce yog:
- Txo (lossis tshem tawm) cov khoom siv ua ntej thiab ua ntej.
- Muab qhov muaj feem thib rau kev siv ntawm zaub, zaub y txiv hmab txiv ntoo. Nws qhia kom haus tsawg kawg peb txiv hmab txiv ntoo hauv ib hnub (nkag rau hauv daim).
- Tswj thiab txo ntsev ua noj kom lawv tsis pub ntau tshaj peb grams ib hnub (ib qib ntawm cov tshuaj yej). Txhawm rau cov khoom noj kom qab, koj tuaj yeem siv cov txuj lom xws li txuj lom, tshuaj tsw qab, vinegar, txiv qaub, qej lossis dos. Nqaij los yog ntses bouillon cubes lossis ntsiav tshuaj yuav tsum tsis txhob siv nrog pluas noj.
- Siv los ntawm 2 txog 3 Mis ib hnub uas yuav tsum tau ua skimmed.
- Xaiv cov nplej kev sib xyaw thiab yog tias mov ci tau noj, nws yuav tsum yog cov nplej tag nrho thiab tsis muaj ntsev.
- Suav me me ntawm ceev.
- Siv nqaij ntshiv, nyiam dua nqaij qaib thiab noj cov nqaij liab yuav raug txwv ib zaug lossis ob zaug hauv ib lub lis piam.
- Coj ntses (tshiab lossis khov) nquag. Yog tias cov kaus poom ntses tau noj rau zaub xam lav lossis rau lwm yam tais diav, cov khoom ntuj (0% ntsev) yuav zoo dua.
- Zam kev haus cov dej qab zib thiab cov dej haus uas muaj zog.
Ib qho ntxiv, cov txheej txheem ua noj ua haus uas yuav tsum tau siv yog cov uas ua kom muaj roj tsawg, uas yog, ci, ci, ci, ci, ci, microwaved lossis hauv papillote. Lawv yuav tsis ua noj kib, ua nqaij tawv lossis ua mov ci.
La hydration Nws tseem yog qhov tseem ceeb hauv kev noj zaub mov DASH, yog li ntawd nws raug nquahu kom haus 1,5 txog 2 litres dej ib hnub (infusions thiab broths suav nrog).