Rage Weight Menene abincin DASH kuma me yasa zai iya taimaka muku rage nauyi?

Rage Weight Menene abincin DASH kuma me yasa zai iya taimaka muku rage nauyi?

Abincin DASH, wanda aka halicce shi da farko don rage hawan jini, zai iya taimaka maka rasa nauyi ta hanyar lafiya

Laabinci DASH yana nufin taimakawa wajen daidaitawa hauhawar jini (acronym na nufin "Hanyoyin Abinci don Dakatar da hauhawar jini") kuma Cibiyar Kiwon Lafiya ta Amurka ta ƙirƙira a cikin 90s. Amma gaskiyar ita ce daya daga cikin sifofin wannan abincin shine, kasancewar tsarin abinci mai kyau, ba wai kawai yana da inganci don magance hauhawar jini ba, amma kuma yana iya zama da amfani. bakin ciki, musamman a cikin wadanda ke da mummunar dabi'ar cin abinci, tun da canji irin wanda aka tsara ta hanyar abincin DASH zai ba da damar. rage yawan adadin kuzari kuma daidaita shi da bukatun ku. «Duk lokacin da aka aiwatar da ƙuntatawa na caloric, an rasa nauyi. Kalubalen shine a yi shi cikin daidaito da dorewa a cikin dogon lokaci, kuma waɗannan sharuɗɗan guda biyu za a iya saduwa da su tare da abinci na DASH ", in ji Dokta María Ballesteros, mai gudanarwa na ƙungiyar Gina Jiki a SEEN (Spanish Society of Endocrinology and Gina Jiki).

Abin da wannan abincin ke ƙoƙarin yi shi ne, a cewar masanin, don ƙoƙarin cimma raguwar sodium a cikin abincin, kuma, a daya bangaren, a cikin abinci. ƙara potassium, alli da magnesium abun ciki, wadanda su ne ma'adanai da ke iya inganta hawan jini. Don haka, Dokta Ballesteros ya bayyana cewa abincin DASH yana jaddada abinci mai arziki a cikin calcium, potassium, magnesium da fiber wanda, idan aka hade, yana taimakawa wajen rage karfin jini.

Kuma me ya kamata ku ci idan kun bi wannan abincin? Likitan yayi bayani. Da farko, yana da mahimmanci don rage yawan amfani da kayan da aka sarrafa, da kuma sanya 'ya'yan itatuwa da kayan marmari a cikin menu namu. Har ila yau, yana da mahimmanci cewa hatsin da muke ci ya zama cikakke, kuma mu sanya ɗan ƙaramin goro a cikin abincinmu, da kifi da nama maras nauyi.

Abin da za ku ci idan kuna son yin abincin DASH

Da yake magana game da 'ya'yan itatuwa, Dr. Ballesteros ya ba da shawarar ɗaukar akalla guda uku na 'ya'yan itace, mafi kyau duka, a yini, kazalika da biyu ko uku skimmed kiwo kayayyakin. Yin amfani da shi a aikace, za mu iya samun 'ya'yan itace kimanin gram 150 don kayan zaki a abincin rana da abincin dare.

Hakanan, dole ne mu sarrafa adadin gishiri don dafa abinci (kasa da 3 g / rana): matakin teaspoon na shayi, kuma don ramawa zamu iya. yi amfani da kayan abinci na yau da kullun don dafa abinci da kuma ƙara dandano ga abinci (barkono, paprika, saffron, vinegar, lemun tsami, tafarnuwa, albasa ...) da kamshi ganye (faski, thyme, Fennel, bay leaf, oregano ...).

Lokacin amfani da kifi gwangwani don salads ko wasu jita-jita, ya kamata a yi amfani da na halitta (0% gishiri) zai fi dacewa, amma a cikin matsakaici. Hakanan, Ka guji ƙara cubes ko kubewan bouillon nama ko kifi zuwa abinci.

Za a yi amfani da su dabarun dafa abinci mara kitse: baƙin ƙarfe, gasasshen wuta, tanda, microwave, tururi, papillote… kuma a guji soya, gurasa da abinci mai gasa.

Yana da kyau a sha 1,5 ko 2 lita na ruwa kowace rana (gilasai 8/rana). A cikin wannan adadin za su ƙidaya infusions da broths. A daya hannun, carbonated da stimulant abin sha ba za a cinye da

Dangane da cin nama, ana bada shawarar yawaita cin kifi, cin nama maras kyau (mafi kyaun kaji) da iyakance cin jan nama (sau 1 ko 2 a mako).

A ƙarshe, ana ba da shawarar ƙara 30 grams na gurasar alkama ba tare da gishiri ba a abincin rana da abincin dare.

Shin da gaske yana rage hauhawar jini?

Dokta Ballesteros ya nuna cewa cin abinci na DASH ba zai zama abin sha'awa ga marasa lafiya masu fama da hauhawar jini ba tare da gazawar koda, tun da yake a cikin waɗannan marasa lafiya yana iya zama dole don aiwatar da ƙuntataccen sinadarin phosphorus, potassium da furotin, abubuwan da aka inganta a cikin DASH rage cin abinci.

A gefe guda kuma, game da shaidar kimiyya game da raguwar hauhawar jini, mafi yawan sake dubawa shine abin da ake kira "DASH" (Apple et al. 1997) da "DASH-sodium" (Vollmer et al, 2001) a ciki. an kwatanta wannan abincin tare da wasu kuma an kimanta tasirinsa akan hawan jini. A cikin binciken 'DASH-sodium', an ƙara rage matakan sodium, wanda ya haifar da sakamako mai mahimmanci.