DASHʻai e hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko

Kū ʻo DASH i nā diet Diaries e hoʻokū i ka hanu kiʻekiʻe. Hiki i kaʻai DASH ke kōkua i ka hoʻohaʻahaʻa i ke koko kiʻekiʻe a me ka cholesterol a me nā momona ʻē aʻe i kou koko. Hiki iā ia ke kōkua i ka hoʻohaʻahaʻa i kou makaʻi no ka puʻuwai puʻuwai a me ka hahau ʻana a kōkua iā ʻoe e lilo i ka paona. Haʻahaʻa kēia papaʻai i ka sodium (paʻakai) a waiwai i nā mea momona.

ʻO kaʻai DASH e hoʻemi i ke kiʻekiʻe o ke koko ma o ka hoʻohaʻahaʻa ʻana i ka nui o ka sodium i kāu papaʻai i 2300 milligrams (mg) i ka lā. ʻO ka hoʻohaʻahaʻa ʻana i ka sodium i ka 1500 mg i ka lā e hōʻemi ana i ke kahe o ke kō a ʻoi aku. Hoʻopili pū ʻia me nā ʻano meaʻai like ʻole i waiwai i kōkua i kekahi poʻe e hoʻohaʻahaʻa i ke kahe o ke koko, e like me ka potassium, calcium, a me ka magnesium.

Ma ka papa DASH, e:

• E kiʻi i ka nui o nā mea kanu, nā huaʻai, a me ka waiū momona ʻole a momona hoʻi
• Hoʻopili i nā hua piha, nā pīni, nā ʻanoʻano, nā nati, a me nā aila mea kanu
• ʻAi i ka ʻiʻo lean, nā moa, a me nā iʻa
• E ʻokiʻoki i ka paʻakai, ʻiʻo ʻulaʻula, nā mea ʻono, a me nā mea inu kō
• Ka palena i nā mea inu ʻona

E loaʻa iā ʻoe ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino waena i ka hapa nui o nā lā o ka pule. ʻO nā laʻana e laʻa me ka wikiwiki a i ʻole ke holo kaʻa. AIM e kiʻi ma ka liʻiliʻi he 2 mau hola a me 30 mau minuke hoʻoikaika kino i kēlā me kēia pule.

Hiki iā ʻoe ke hāhai i ka papaʻai DASH inā makemake ʻoe e pale i ke koko kiʻekiʻe. Hiki iā ia ke kōkua iā ʻoe e lilo i ka kaupaona keu. Hiki i ka hapa nui o ka poʻe ke hoʻopōmaikaʻi mai ka hoʻohaʻahaʻa ʻana i ka lawe sodium i 2300 milligrams (mg) i ka lā.

E ʻōlelo paha kāu kauka olakino e hōʻoki i 1500 mg i ka lā inā ʻoe:

• Ua loaʻa i ke koko kiʻekiʻe
• Loaʻa i ka maʻi diabetes a i ʻole ka maʻi maʻi maʻi maʻi
• ʻAmelika ʻAmelika
• He mau makahiki 51 a ʻoi paha

Inā ʻoe e lawe i ka lāʻau e mālama ai i ke koko kiʻekiʻe, mai hoʻōki i ka lawe ʻana i kāu lāʻau i ka wā o ka papa DASH. E pono e haʻi aku i kāu mea hoʻolako ke hāhai nei ʻoe i ka papaʻai DASH.

Ma ka papaʻai DASH, hiki iā ʻoe ke ʻai i nā meaʻai mai nā pūʻulu meaʻai āpau. Akā e hoʻopili ʻoe i nā meaʻai i haʻahaʻa maoli i ka paʻakai, ka kolesterol, a me nā momona momona. E hoʻopili pū ʻoe i nā meaʻai i kiʻekiʻe i ka potassium, calcium, magnesium, a me fiber.

Eia ka papa inoa o nā pūʻulu meaʻai a me ka nui o nā lawelawe o kēlā me kēia mea āu i kēlā me kēia lā. No kahi papaʻai i loaʻa iā 2000 kalori i kēlā me kēia lā, pono ʻoe e ʻai:

• Nā mea kanu (4 a 5 mau hana i ka lā)
• Nā hua (4 a i 5 mau lawelawe i ka lā)
• ʻO nā huahana waiū momona momona a momona ʻole paha, e like me ka waiū a me ka yogurt (2 a 3 mau lawelawe i ka lā)
• Nā mānoanoa (6 a 8 mau hana i ka lā, a he 3 mau kīʻaha āpau nā 3)
• ʻO ka iʻa, nā ʻiʻo wīwī, a me nā moa (2 lawelawe a ʻoi aku paha i ka lā)
• Nā pīni, nā ʻanoʻano, a me nā nati (4 a i 5 mau lawelawe i ka pule)
• Nā momona a me nā aila (2 a i 3 mau lawelawe i ka lā)
• ʻO nā meaʻono a i hoʻohui ʻia i nā kō, e like me ka jelly, ke kanakē paʻakikī, syrup maple, sorbet, a me ke kō (ʻoi aku ma mua o 5 mau lawelawe i ka pule)

ʻO ka helu o kāu mau lawelawe i kēlā me kēia lā e pili ana i ka nui o nā calori e pono ai.

• Inā ke hoʻāʻo nei ʻoe e lilo i ka paona, pono ʻoe i nā lawelawe liʻiliʻi ma mua o ka papa inoa.
• Inā ʻaʻole ʻoe e hana nui, e kuhikuhi i ka helu haʻahaʻa o nā lawelawe i helu ʻia.
• Inā he hana maʻalahi ʻoe, e loaʻa i ka nui o nā lawelawe.
• Inā ʻoe e ʻeleu nui, pono ʻoe i nā lawelawe ʻoi aku ma mua o ka papa inoa.

Hiki i kāu mea hoʻolako ke kōkua i ka loaʻa ʻana o ka helu kūpono o ka lawelawe ʻana iā ʻoe i kēlā lā.

E ʻike ai i ka nui o ka ʻai, pono ʻoe e ʻike i ka nui o ka lawelawe ʻana. Ma lalo iho nei nā laʻana no kēlā me kēia hui meaʻai.

Nā mea kanu:

• 1 kīʻaha (70 gram) nā lau lau maka
• ½ kīʻaha (90 gram) ʻokiʻoki i nā mea ʻai maka a i hoʻomoʻa ʻia paha

Hua:

• 1 hua waena (6 auneke a i ʻole 168 gram)
• ½ kīʻaha (70 gram) nā huaʻai hou, paʻahau, a i ʻole kē kē kēa
• ¼ kīʻaha (25 gram) nā hua maloʻo

ʻO nā huahana waiū momona ʻole a momona hoʻi:

• 1 kīʻaha (240 milliliters) waiū a i ʻole yogurt
• 1½ auneke (ʻoz) a i ʻole 50 gram (g) tī

Palapala (Aim e hana i kāu mau huina koho āpau i ka palaoa holoʻokoʻa. Loaʻa i nā huahana hua palaoa ka nui o ka fiber a me ka protein ma mua o nā huahana "hoʻomaʻemaʻe".):

• 1 ʻāpana berena
• ½ kīʻaha (80 gram) i kuke ʻia i ka laiki, pasta, a i ʻole cereal

Nā ʻai lean, nā moa, a me nā iʻa:

• 3 oz (85 g) o ka iʻa i kuke ʻia, ka ʻiʻo wīwī, a i ʻole nā ​​manu moa

Nā hua, nā hua, a me nā legume:

• ½ kīʻaha (90 gram) nā mea kanu i hoʻomoʻa ʻia (nā pīni maloʻo, nā pī.
• 1/3 kīʻaha (45 gram) mau hua
• 1 mau punetēpu (10 gram) mau hua

Nā momona a me nā aila:

• 1 teaspoon (5 milliliters) aila mea kanu
• 2 punetēpu (30 gram) ke kāhiko ʻana i ka saladi momona momona
• 1 teaspoon (5 gram) margarine palupalu

ʻO nā meaʻono a me nā kō i hoʻohui ʻia:

• 1 kōpune (15 gram) kō
• 1 punetēpō (15 gram) jelly a Jam paha
• ½ kīʻaha (70 kalama) sorbet, meaʻai momona gelatin

Maʻalahi ke ukali i ka papaʻai DASH. Akā he manaʻo paha ia e hoʻololi i kahi ʻano āu e ʻai ai. E hoʻomaka:

• Mai hoʻāʻo e hoʻololi i ka manawa hoʻokahi. Maikaʻi ke hoʻololi iki i kāu ʻano ʻai.
• No ka hoʻohui ʻana i nā meaʻai i kāu papaʻai, e hoʻāʻo i kahi salakeke i ka ʻaina awakea. A i ʻole, hoʻohui i ka kukama, ka lettuce, nā kāloti i kuʻi ʻia, a i ʻole nā ​​kōmato i kāu sanwiches.
• Aia kekahi mau mea ʻōmaʻomaʻo ma kāu pā. Maikaʻi ke hoʻohana ʻana i nā mea kanu paʻahau ma kahi o ka hou. E hōʻoia wale nō ʻaʻole i loko o ka pūʻolo ka paʻakai a momona paha.
• Hoʻohui i nā hua i kālai ʻia i kāu cereal a i ʻole oatmeal no ka ʻaina kakahiaka.
• No ka mea ʻono, koho i nā huaʻai a i ʻole nā ​​mea momona haʻahaʻa momona ma kahi o nā mea momona momona kiʻekiʻe, e like me nā pōpō a me nā pai.
• Koho i nā meaʻai māmā, e like me nā palaoa laiki unsalted a i ʻole popcorn, nā mea kanu maka, a i ʻole yogurt. ʻO nā huaʻai, nā hua, a me nā hua maloʻo, e koho maikaʻi ai. Mālama wale i kēia mau ʻāpana no ka mea kiʻekiʻe kēia mau meaʻai i ka nui o nā calorie.
• E noʻonoʻo i kaʻiʻo ma ke ʻano he ʻāpana o kāu pāʻina, ma kahi o ka papa nui. Palena i kāu mau lawelawe o kaʻiʻo momona i 6 auneke (170 gram) i ka lā. Hiki iā ʻoe ke loaʻa i ʻelua mau ʻununa ʻekolu (85 gram) i ka lā.
• E hoʻāʻo e kuke me ka ʻai ʻole ma ka liʻiliʻi ʻelua mau manawa i kēlā me kēia pule. Ma kahi o, ʻai i nā pi, nā lau, tofu, a i ʻole nā ​​hua manu no kāu protein.

E hoʻohaʻahaʻa i ka nui o ka paʻakai i kāu papaʻai.

• Lawe i ka haʻalulu paʻakai mai ka papaʻaina.
• Ono i kāu meaʻai me nā mea kanu a me nā mea ʻala ma kahi o ka paʻakai. Pākuʻi ka lemon, ka lime, a me ka vīnega i ka mea ʻono.
• Hōʻalo i nā meaʻai kēpau a me nā mea ʻai paʻahau. Piʻi pinepine lākou i ka paʻakai. Ke hana ʻoe i nā mea mai ka ʻōpala ʻoe i ka nui o ka kaohi o ka nui o ka paʻakai i loko o lākou.
• E hōʻoia i nā lepili ʻai āpau no ka sodium. E kahaha paha ʻoe i ka nui o kāu e loaʻa ai, a ma hea ʻoe e loaʻa ai. ʻO nā pāʻina ʻai paʻahau, nā sopa, nā ʻaʻai salakeke, a me nā meaʻai i hoʻomākaukau pinepine ʻia i ka nui o ka sodium.
• Koho i nā meaʻai i loaʻa ma lalo o 5% no ka waiwai o ka sodium i kēlā me kēia lā.
• E nānā i nā mana sodium liʻiliʻi o nā meaʻai ke hiki ke loaʻa iā lākou.
• E kaupalena i nā meaʻai a me nā mea hoʻowali i loaʻa ka nui o ka paʻakai, e like me ka pickles, nā ʻoliva, nā ʻiʻo i hoʻōla ʻia, ketchup, soy sauce, mustard, a me ka mea ʻai barbeque
• Ke ʻai ʻana i waho, noi i kāu meaʻai e hana me ka paʻakai ʻole a MSG paha.

Nui nā puke e pili ana i ka hoʻolālā papaʻai DASH e kōkua iā ʻoe e hoʻomaka. Hiki i kēia mau puke ke hāʻawi i kahi hoʻolālā meaʻai a me nā manaʻo hoʻomākaukau.

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Heimburger DC. ʻO ka pilina o Nutrition me ke olakino a me nā maʻi. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 213.

ʻO Mozaffarian D. Nutrite a me nā maʻi maʻi maʻi a me nā maʻi ʻino. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 49.

Pūnaewele National Heart, Lung, and Blood Institute (NIH) pūnaewele. Hōʻike o ka hoʻolālā ʻai DASH. www.nhlbi.nih.gov/health/health-topics/topics/dash. Hoʻohou ʻia Mei 1, 2018. Loaʻa iā Ianuali 23, 2019.

ʻO Victor RG, Libby P. Pūnaehana hypertension: hoʻokele. I: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. ʻO ka maʻi puʻuwai ʻo Braunwald: He puke aʻo no ka lāʻau Cardiovascular. 11th hua. Piladelapia, PA: Elsevier; 2019: chap 47.

Whelton PK, Carey RM, Aronow WS, et al. ʻO 2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA alakaʻi no ka pale ʻana, ʻike, loiloi, a me ka mālama ʻana i ke koko kiʻekiʻe i nā mākua. ʻO J Am Coll Cardiol. 2018; 71 (19). e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

• Pāʻina ʻai DASH
• Pehea e pale ai i ke kahe koko kiʻekiʻe