Dash Diet e ka 'na ea theohela Hase Khatello ea Mali Feela
Haeba uena kapa motho eo u mo ratang a e-na le khatello ea mali e phahameng , monyetla oa hore u utloile ka lijo tsa DASH. DASH e bolela mekhoa ea lijo bakeng sa khaotsa ho tsoa khafetsa, ka hona hoa utloahala hore ho fokotsa khatello ea mali e phahameng ke morero oa eona o ka sehloohong.
Empa lijo tsa DASH li ka etsa ho fetang feela ho fokotsa khatello ea mali: lithuto li bontšitse hore li atlehile ho fokotsa boima ba 'mele, ho thibela le ho laola lefu la tsoekere, le ho theola maemo a phahameng a k'holeseterole .
DASH Diet ke eng?
Lijo tsa DASH , tse ileng tsa thehoa ke Mekhatlo ea Sechaba ea Bophelo (NIH), ke lijo tse laoloang ke khase tse hlokang litholoana le meroho e mengata, hammoho le lijo tsa letsatsi le leng le le leng tsa lijo tse ngata, lebese la lowfat le nama e bobebe, le lichelete tse fokolang ea lipompong le mafura.
Nomoro e tobileng ea litšebeletso e itšetlehile ka hore na ke lik'hilojule tse kae tseo u li loanelang letsatsi ka leng. Mona ke mekhahlelo e akaretsang ea ts'ebeliso ea letsatsi le letsatsi ka morero ona oa lijo:
- Litholoana: 4 ho ea ho tse 5
- Meroho: 4 ho ea ho 5
- Letsoai: 2 ho ea ho 3 mafura a tlaase kapa a se nang afe
- Lihlahisoa: 7 ho isa ho tse 8 (bonyane halofo ea eona e lokela ho ba thollo e feletseng)
- Nama / tlhapi: 2 (ho khaola ha nama; likhoho tse se nang letlalo; tlhapi)
- Mafura / oli: 2 ho isa ho 3
- Likhooa / linate / peo: 4 ho ea ho 5 (beke le beke)
- Lijo tse monate: 2 - 4 (beke le beke)
Sepheo, ho latela NIH, ke ho thibela ho ja ha mafura a sodium, mafura le lik'habohaedreite tse nang le likhahlo tse latelang:
- Sodium: limiligrama tse 2 300 (kapa 1,500 mg ho itšetlehile ka litlhoko tsa hau tsa bophelo; lekala le tlaase le khothalletsoa batho ba kotsing e kholo ea khatello ea kelello)
- Mafura a khotsofatsang : 6%
- Mafura kaofela: 27%
- Li-carbohydrate: 55%
Cholesterol le DASH
Liphuputso tse ngata li bontšitse hore lijo tsa DASH li atleha ho fokotsa khatello ea mali. Ha e le hantle, NIH e re lijo tsena li ka fokotsa khatello ea mali ka matsatsi a 14 feela.
Ntle le ho ntlafatsa khatello ea mali, lijo tsa DASH li boetse li atleha ho thusa batho ho theola boima ba 'mele le ho theola' mele oa triglycerides le VLDL (lipalo tse tlaase haholo tsa lipoprotein ).
US News & Reports tsa Lefatše li behile lijo tsa DASH e le lijo tse molemo ka ho fetisisa lilemong tse 'maloa tse latelang.
Likarolo tse 'maloa tsa lijo tsa DASH li' nile tsa amahanngoa le boemo ba k'holeseterole bo ntlafetseng: ho fumana lisebelisoa tse ngata-tabeng ena ho tsoa litholoana le meroho, lijo-thollo, linate le linaoa; ho ja litlhapi le ho fokotseha ha nama; ho fokotsa li-sweets le lik'habohaedreite tse hloekileng.
Ho thahasellisang ke hore thuto ea 2015 e bapisitse phetoho ea mafura a DASH le lijo tse tloaelehileng tsa DASH 'me li fumane hore le hoja bobeli ba liphetolelo li ntlafetse LDL le k'holisetero eohle, phetolelo e phahameng ea mafura e boetse e ekelitse HDL ("molemo" k'holeseterole).
Rea qala
Pele o qala ho ja DASH kapa ho etsa phetoho efe kapa efe, bua le ngaka ea hau. O lokela ho sheba linomoro tsa hau tsa k'holeseterole 'me a hlahlobe hore na liphetoho tsa lijo li ka etsa phapang ho uena.
Hape hopola, liphetoho tse nyenyane li ka etsa phapang. Haeba u se u sa itokisetsa ho phallela ka botlalo ho lijo tsa DASH, leka ho etsa liphetoho tse le 'ngoe kapa tse peli (tse kang ho eketsa litholoana tsa hau le ho ja meroho ka ho eketsa sengoathoana sa litholoana kapa ho ja meroho bakeng sa lijo tseo u li jang le lijo tse sa jeseng) .
Lisebelisoa:
Azadbakht, L., P. Mirmiran, A. Esmaillzadeh, T. Azizi, le F. Azizi. "Liphello Tse Molemo Tsa Mekhoa ea Ts'ehetso ea ho Khaotsa ho Fokotsa Chelete ea Matsoho Lijo tsa ho ja Lihlahisoa tsa Metsolic Syndrome." Tlhokomelo ea lefu la tsoekere. 28 (2005): 2823-31.
Fung, TT, SE Chiuve, ML McCullough, KM Rexrode, G. Logroscino le FB Hu. "Ho khomarela Lijo tsa DASH-Style le kotsi ea mafu a Coronary Heart le Stroke ho Basali." Archives of Internal Medicine. 168: 7 (2008): 713-20.
Miller, ER, TP Erlinger, le LJ Appel. "Liphello tsa Macronutrients Tlas'a Khatello ea Mali le Lipids: Tlhaloso ea DASH le OmniHeart Liteko." Litlaleho tsa hona joale tsa lefu lena . 8: 6 (2006): 460-65.
Obarzanek, E., FM Sacks, WM Vollmer, GA Bray, ER Miller, P. Lin, NM Karanjal, M. Most-Windhauser, TJ Moore, JF Swain, CW. Bales, le MA Proscha. "Liphello ho Lipilisi tsa Mali tsa Pheko ea Mali-Ho Fokotsa Lijo: Mekhoa ea Ts'ehetso ea ho Khaotsa ho Sebetsana le Matšoafo a Matšoafo (DASH) Tlhahlobo." American Journal of Clinic Nutrition. 74: 1 (2001): 80-89.
Thorning, TK. Lijo tse nang le mafura a mafura a mangata, nama e mafura a mafura, kapa lik'habohaedreite tsa meriana maemong a kotsi a pelo ho basali ba feteletseng ka morao-rao: teko ea crossover e sa tloaelehang. Journal of American Medical Clinic Nutrition 2015 Sep; 102 (3): 573-81.
"Tataiso ea hau ea ho fokotsa khatello ea mali ea hau ka DASH." Nhlbi.nih.gov. 2006. Mokhatlo oa National Lung le Blood Institute. 27 Aug. 2008.