Ukudla ngaphansi kwegama elingavamile i-DASH kwaqashelwa njengomunye wabambalwa abakhona emhlabeni jikelele. Okusemqoka kokudla kwe-DASH ukuthi ekuqaleni kwadalwa ukuvimbela nokwelashwa kwesifo somfutho wegazi ophezulu, ngakho-ke igama elithi Dietary Approaches Stop Stop Hypertension, okuyinto, ngesiRussia, kuyindlela yokwelapha yokuvimbela isifo somfutho wegazi ophezulu. Kodwa-ke, namuhla akuzona nje izidakamizwa ezisetshenziselwa ukuthuthukisa impilo, kodwa labo abafuna ukunciphisa isisindo kuze kube phakade, kancane kancane futhi ngokungenangqondo.
Abadali
Akumangalisi ukuthi ukwelashwa kwesifo sofuba kunconywa ukuba uqale ngokudla - cha, ngoba ukwanda kwengcindezi yegazi kuhlobene ngqo nokudla ngokweqile kasawoti, i-cholesterol nesisindo esiningi ngokweqile. Ngezinhloso ezinjalo, ukudla kwe-DASH kwakhiwe ku-National Heart, Lung ne-Blood Circulation Institute (USA).
Izimiso
Okuqukethwe kwe-caloric kokudla kwansuku zonke DASH - 2000 kcal, kodwa uma ungadingi ukudla okudliwayo ngokweqile, njengokudla kokuncipha, unganciphisa okuqukethwe kwekhalori ku-1600 kcal.
Umjikelezo wokuqala wokudla uhlala izinsuku eziyi-14, okwesibili - konke ukuphila. Ukunamathela ekudleni kulula kakhulu, emva kwakho konke akukho mingcele eqinile, futhi ukulahlekelwa kwesisindo nokuthuthukiswa kungenxa yokuhlanganiswa kwemikhiqizo efanele.
Ukudla kuthatha ukwehlisa kancane kancane inani lokudla usawoti, okungukuthi, i-sodium. Kanti futhi uncoma ukuyeka inyama enomvu obomvu, ngezinye izikhathi (izikhathi ezimbili ngesonto) ungadla inyama ephilile, inhlanzi nenkukhu. Ukudla okuyinhloko ekudleni - imifino, okusanhlamvu, izithelo , okusanhlamvu, imikhiqizo yobisi.
Abadali bezinhlobo zokudla abacebisa ukwehlisa inani lama-carbohydrate okudliwe bese befaka esikhundleni sabo ngamaprotheni. Emafutha ashiya amafutha awusizo - umnqumo ne-avocado. Ukudla okunomsoco kuyinto engxenyeni encane, futhi inhle kakhulu ukuthi ungadla amaswidi kasikhombisa ngesonto (uma ufisa!). Kusuka kumaswidi kubalulekile ukuyeka kulawo angenawo amafutha anobungozi, amafutha yemifino, isibonelo: i-gelatin, i-marmalade, i-sherbet ne-marshmallow.
Imenyu
Sivele sichaze izici ezijwayelekile zalokhu okudliwa kasawoti okwe-hypertension, futhi kunconywa ukuba uzijwayele imvamisa yokusetshenziswa kwamaqembu ahlukene wemikhiqizo:
- usawoti - 1.5 mg ngosuku (funda amalebula okudla okusemathinini, imikhiqizo yokubhema, ama-marinades - faka usawoti wabaqalayo!);
- izithelo nemifino - izikhathi ezingu-8-10 ngosuku (ukudla okulula nokudla okuyisisekelo);
- Izinhlamvu nezinhlamvu - izikhathi ezingu-6-7 ngosuku (isinkwa okusanhlamvu, irayisi ensundu, iphalishi);
- imikhiqizo yobisi - izikhathi ezingu-2-3 ngosuku (amafutha aphansi, uma kunesidingo ngaphandle kwe-lactose - yogurt kanye ne-kefir);
- inyama, inhlanzi, izinkukhu - izikhathi ezimbili ngesonto;
- amantongomane, ubhontshisi - izikhathi 5 ngesonto;
- elimnandi - kuze kube izikhathi eziyisihlanu ngesonto (ngamanani alinganayo);
- ibhotela - izikhathi 2-3 ngosuku (isaladi yokugqoka).