Ka hoʻomaopopo ʻana i ka papaʻai DASH

Haʻahaʻa ka papaʻai DASH i ka paʻakai a momona i nā hua, ka mea kanu, nā kīʻaha āpau, ka waiū momona momona, a me nā protein momona. Kū ʻo DASH i nā diet Diaries e hoʻokū i ka hanu kiʻekiʻe. ʻO ka papaʻai i hana mua ʻia e kōkua i ke hoʻohaʻahaʻa i ke koko kiʻekiʻe. He ala olakino hoʻi ia e lilo kaupaona.

Kōkua ka papaʻai DASH iā ʻoe e ʻai i nā meaʻai momona.

ʻAʻole kēia he papa paʻakai paʻakai kuʻuna wale nō. Hoʻomaopopo ka papaʻai DASH i nā meaʻai kiʻekiʻe i ka calcium, potassium, a me ka magnesium, a me ka fiber, ke hoʻohui ʻia, kōkua i ke kaomi o ke koko.

E hāhai i ka papaʻai DASH no ka pohō kaumaha, ʻai ʻoe i ka nui o:

• ʻO nā mea kanu non-starchy a me nā hua

ʻAi ʻoe i nā ʻāpana kaulike o:

• ʻO nā huahana hana waiū momona ʻole a momona paha
• Nā mānoanoa holoʻokoʻa
• Nā ʻai lean, nā moa, nā pī, nā meaʻai soy, nā legume, a me nā hua manu a me nā hua manu
• Iʻa
• Nā hua a me nā hua
• ʻO nā momona momona maikaʻi, e like me ka ʻoliva a me ka aila canola a i ʻole nā ​​avocados

Oe e kaupalena:

• ʻO nā meaʻono a me nā mea inu kō
• ʻO nā meaʻai kiʻekiʻe i loko o nā momona momona e like me ka waiū momona piha, nā meaʻai momona, nā aila tropical, a me nā mea ʻai pūʻolo nui
• Lāʻau ʻalekohola

Hiki i kāu mea mālama ola ke kōkua iā ʻoe e ʻike i ka nui o nā calori e pono ai e ʻai i kēlā me kēia lā. Hoʻoikaika ʻia kāu mau calorie e kou mau makahiki, ka wahine, ka pae o ka hana, nā kūlana olakino, a inā ʻoe e hoʻāʻo nei e haʻalele a mālama i kou kaupaona. ʻO ka "A Day With the DASH Eating Plan" kōkua iā ʻoe e alualu i ka nui o nā lawelawe o kēlā me kēia ʻano meaʻai āu e ʻai ai. Aia nā hoʻolālā no 1,200; 1,400; 1,600; 1,800; 2000; 2,600; a me 3,100 calories i kēlā me kēia lā. Hōʻike ka DASH i nā ʻāpana liʻiliʻi a me nā swap meaʻai olakino e kōkua i ka pohō kaumaha.

Hiki iā ʻoe ke hāhai i kahi hoʻolālā ʻai e ʻae ai no 2,300 milligrams (mg) a i ʻole 1,500 mg paʻakai (sodium) i kēlā me kēia lā.

Ke hahai nei i ka hoʻolālā DASH, pono ʻoe e kaupalena i ka nui o kāu ʻai ʻana i kēia mau meaʻai:

• Nā meaʻai me ka paʻakai i hoʻohui ʻia (sodium) a hoʻohui i ka paʻakai i nā meaʻai
• ʻAlekohola
• Nā inu inu kō
• ʻO nā meaʻai kiʻekiʻe i loko o nā momona momona, e like me ka waiū momona piha a me nā meaʻai palai hohonu
• Nā meaʻai māmā pūʻolo, i kiʻekiʻe pinepine i ka momona, paʻakai, a me kō

Ma mua o kou hoʻonui ʻana i ka potasiuma i kāu papaʻai a hoʻohana paha i nā mea pani paʻakai (kahi i loaʻa pinepine ka potassium), e nānā me kāu mea hāʻawi ʻO ka poʻe i loaʻa nā pilikia o ka puʻupaʻa a i ʻole e lawe i kekahi mau lāʻau e pono e akahele e pili ana i ka nui o ka potassium e ʻai ai lākou.

Paipai ʻo DASH ma ka liʻiliʻi he 30 mau minuke hoʻoikaika kino i ka lā, ka nui o nā lā o ka pule. ʻO ka mea nui e hōʻuluʻulu ma ka liʻiliʻi ma 2 mau hola a me 30 mau minuke i kēlā me kēia pule o nā hana ma kahi pae kaulike. Hana i nā hoʻolālā e pauma ai kou puʻuwai. I mea e pale ai i ka loaʻa ʻana o ke kaupaona, hoʻoikaika kino no 60 mau minuke i ka lā.

Ua aʻo nui ʻia ka papaʻai DASH a nui nā pono olakino. Ma hope o kēia papaʻai papaʻai hiki ke kōkua:

• Kaha kiʻekiʻe kiʻekiʻe koko
• E hoʻemi i ka makaʻi no ka maʻi puʻuwai, maikaʻi ʻole o ka naʻau, a me ka hahau
• Kōkua i ka pale ʻana a kāohi paha i ka maʻi diabetes 2
• Hoʻonui i nā pae kolesterol
• E hōʻemi i ka manawa o nā pōhaku kōhaka

Ua kōkua ka National Heart, Blood, a me Lung Institute i ka hoʻomohala ʻana i ka papaʻai DASH. Paipai ʻia nō hoʻi e:

• Ka ʻAhahui Puʻuwai ʻAmelika
• ʻO nā Kuhi Meaʻai 2015-2020 no nā ʻAmelika
• Nā kulekele U.S. no ka mālama ʻana i ke koko kiʻekiʻe

Ma hope o kēia papaʻai e hāʻawi i nā meaola āpau āu e makemake ai. Palekana ia no nā mākua a me nā keiki. He haʻahaʻa ia i ka momona momona a kiʻekiʻe i ka fiber, kahi ʻano ʻai e paipai ʻia no nā mea āpau.

Inā loaʻa iā ʻoe kahi olakino, maikaʻi ke kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kēia a i ʻole kahi papaʻai papaʻai e lilo kaupaona.

Ma ka papaʻai papaʻai papa DASH ʻai paha ʻoe i ka nui o nā hua, nā mea kanu, a me nā ʻanoʻa. ʻOi aku kēia mau meaʻai i ka fiber a hoʻonui i kāu lawe ʻana i ka fiber ke kumu o ka hōʻoluʻolu GI. E hoʻonui mālie i ka nui o ka fiber āu e ʻai ai i kēlā me kēia lā a e ʻike pono e inu i nā wai.

Ma ka laulaha, maʻalahi ka papaʻai e ukali a pono e waiho iā ʻoe e māʻona. E kūʻai aku ana ʻoe i nā hua a me nā mea kanu i ʻoi aku ma mua, a ʻoi aku paha ke kumukūʻai ma mua o nā meaʻai i hoʻomākaukau ʻia.

Hiki ke maʻalahi i ka papaʻai e ukali inā he vegetarian ʻoe, vegan, a me ka gluten-ʻole.

Hiki iā ʻoe ke hoʻomaka ma ka hele ʻana i ka Pūnaewele ʻAla Pūnaewele, Koko, a me Lung Institute "He aha ka hoʻolālā ʻai DASH?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

Hiki iā ʻoe ke kūʻai i nā puke e pili ana i ka papaʻai DASH i hoʻopili ʻia me nā ʻōlelo aʻoaʻo a me nā papa kuhikuhi.

Hypertension --ʻai DASH; ʻO ke kaomi koko - Kaʻai DASH

ʻO Lessens DM, Rakel D. ʻO ka papaʻai DASH. I: Rakel D, ed. Laau Lapaʻau Hoʻohui. ʻEhā ed. Piladelapia, PA: Elsevier; 2018: chap 89.

Pūnaewele National Heart, Lung, a me Blood Institute. Pāʻina ʻai DASH. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Loaʻa iā ʻAukake 10, 2020.

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.

• Pāʻina ʻai DASH