DASH kev noj haus kom txo cov ntshav siab

DASH sawv kev noj haus kev qhia kom tsis txhob mob ntshav siab. Kev noj haus DASH tuaj yeem pab txo cov ntshav siab thiab cov roj cholesterol thiab lwm cov rog hauv koj cov ntshav. Nws tuaj yeem pab txo koj txoj kev pheej hmoo mob plawv thiab mob stroke thiab pab koj poob phaus. Qhov kev noj haus no tsis muaj ntsev ntau (ntsev) thiab muaj nplua nuj.

Kev noj haus DASH txo cov ntshav siab los ntawm kev txo cov ntsev nyob hauv koj lub cev kom tsawg dua 2300 milligrams (mg) ib hnub. Txo cov ntsev rau 1500 mg ib hnub twg yuav txo cov ntshav siab ntau dua. Nws kuj suav nrog ntau cov zaub mov muaj ntau yam khoom noj muaj txiaj ntsig zoo uas pab qee tus neeg txo cov ntshav siab, xws li poov tshuaj, calcium, thiab magnesium.

Txog DASH cov khoom noj, koj yuav:

• Tau ntau cov zaub, txiv hmab txiv ntoo, thiab cov tsis muaj roj lossis mis nyuj tsis muaj rog lossis muaj roj tsawg
• Xws li nplej, noob taum, noob, noob txiv, thiab roj zaub
• Noj cov nqaij ntshiv, nqaij qaib, thiab ntses
• Txiav rov qab rau ntsev, nqaij liab, khoom qab zib, thiab dej qab zib
• Txwv txiav cov dej cawv

Koj yuav tsum tau ua qhov tsawg kawg yog 30 feeb ntawm kev tawm dag zog qoj ib ce feem ntau hnub ntawm lub lim tiam. Xws li kev taug kev ceev ceev los yog caij luv thij. Ua kom tau yam tsawg 2 teev thiab 30 feeb ntawm kev tawm dag zog hauv ib lub lim tiam.

Koj tuaj yeem ua raws li DASH kev noj haus yog tias koj xav tiv thaiv kom ntshav siab. Nws kuj tseem tuaj yeem pab koj kom poob phaus ntxiv. Cov neeg feem coob tuaj yeem muaj txiaj ntsig tau los ntawm kev txo qis ntsev rau 2300 milligrams (mg) ib hnub.

Koj tus kws kho mob yuav hais kom rov qab mus rau 1500 mg ib hnub twg yog tias koj:

• Twb tau muaj ntshav siab
• Mob ntshav qab zib lossis mob raum
• Yog neeg Asmeskas Mis Kas
• Puas muaj hnub nyoog 51 xyoos lossis tshaj saud

Yog tias koj noj tshuaj los kho ntshav siab, tsis txhob tsum tsis txhob noj koj cov tshuaj thaum noj zaub mov DASH. Nco ntsoov qhia koj tus kws kho mob tias koj tau ua raws li DASH cov khoom noj.

Ntawm DASH cov khoom noj, koj tuaj yeem noj cov zaub mov los ntawm txhua pawg zaub mov. Tab sis koj yuav suav nrog ntau yam ntawm cov zaub mov uas muaj ntsev, roj cholesterol thiab roj khov. Koj kuj tseem yuav suav cov zaub mov uas muaj cov potassium, calcium, magnesium, thiab fiber ntau.

Hauv qab no yog cov npe ntawm cov pab pawg khoom noj khoom haus thiab seb koj yuav tsum muaj ntau npaum li cas ib hnub. Txog cov khoom noj uas muaj 2000 calories tauj ib hnub, koj yuav tsum noj:

• Zaub (4 rau 5 pluag rau ib hnub)
• Txiv hmab txiv ntoo (4 txog 5 rau ib hnub)
• Cov khoom noj uas muaj rog tsawg lossis muaj rog, xws li mis nyuj thiab yogurt (2 rau 3 zaug ib hnub)
• Cov nplej (6 txog 8 rau ib hnub, thiab 3 yuav tsum yog whole grains)
• Ntses, nqaij ntshiv, thiab nqaij qaib (2 noj lossis tsawg dua ib hnub)
• Taum, noob thiab noob txiv (4 txog 5 zaug ib asthiv)
• Cov rog thiab roj (2 rau 3 ib hnub twg)
• Khoom qab zib lossis ntxiv cov piam thaj, xws li jelly, khoom qab zib nyuaj, kua txiv Maple, sorbet, thiab qab zib (tsawg dua li 5 pluas hauv ib lub lim tiam)

Tus naj npawb ntawm cov kev pab koj muaj txhua hnub nyob ntawm seb koj xav tau pes tsawg calories.

• Yog tias koj tabtom ua kom yuag, koj yuav tsum muaj kev pab tsawg dua li teev tseg.
• Yog tias koj tsis nquag nquag, taw rau cov kev pabcuam qis dua.
• Yog tias koj nquag, muaj cov kev ua noj kom siab dua.
• Yog tias koj nquag ua haujlwm, tej zaum koj yuav xav tau kev pab ntau dua li teev tseg.

Koj tus kws khomob yuav pab nrhiav tau cov kev pabcuam rau ib hnub rau koj.

Txhawm rau paub tias yuav noj ntau npaum li cas, koj yuav tsum paub qhov ntau thiab tsawg. Hauv qab no yog cov kev muab ua piv txwv rau txhua pab pawg zaub mov.

Zaub:

• 1 khob (70 grams) nplooj zaub nyoos
• ½ lub khob (90 grams) txhoov nyoos lossis zaub siav

Txiv Hmab Txiv Ntoo:

• 1 txiv hmab txiv ntoo nruab nrab (6 ooj lossis 168 grams)
• ½ lub khob (70 grams) cov txiv ntoo tshiab, khov, lossis kaus poom
• Khob (25 grams) txiv ntoo qhuav

Cov mis nyuj uas tsis muaj rog lossis tsis muaj rog:

• 1 khob (240 milliliters) mis haus lossis kua mis nyeem qaub
• 1 ooj (oz) lossis 50 grams (g) tshij

Cov Nplej (Rau siab los ua kom txhua yam ntawm koj cov kev xaiv nplej cov nplej. Tag nrho cov khoom siv nplej muaj cov khoom siv fiber ntau thiab protein ntau dua li "ua kom zoo dua" cov khoom nplej.):

• 1 daim ncuav
• ½ lub khob (80 gram) ncuav nplej, nplej zom, lossis cereal

Cov nqaij ntshiv, nqaij qaib, thiab ntses:

• 3 oz (85 g) ntawm cov ntses siav, nqaij ntshiv, lossis nqaij qaib

Ceev, noob, thiab legumes:

• ½ lub khob (90 grams) cov zaub siav (cov taum qhuav, taum pauv)
• 1/3 khob (45 grams) txiv ntoo
• 1 tablespoon (10 grams) noob

Cov rog thiab roj:

• 1 rab diav (5 millilitres) roj zaub
• 2 dia (30 gram) Qhov muaj roj tsawg nyias cov khaub ncaws ua noj
• 1 rab diav (5 gram) margarine mos

Khoom qab zib thiab ntxiv qab zib:

• 1 tablespoon (15 grams) qab zib
• 1 tablespoon (15 grams) jelly los yog jam
• ½ lub khob (70 grams) sorbet, kua txob khoom noj

Nws yooj yim los ua raws li kev noj haus DASH. Tab sis nws kuj yuav txhais qee yam hloov pauv koj txoj kev noj tam sim no. Pib:

• TSIS TXHOB sim hloov pauv txhua lub sijhawm. Nws yog qhov zoo uas yuav tau hloov pauv koj kev noj zaub mov kom maj mam noj.
• Txhawm rau ntxiv cov zaub rau koj cov zaub mov noj, sim ua ib qho qab nyias thaum noj su. Lossis, ntxiv dib, zaub xas lav, nplij hlais, lossis txiv lws suav rau koj cov qhaub cij.
• Yuav tsum muaj qee qhov ntsuab ntawm koj lub phaj. Nws yog qhov zoo uas yuav tau siv cov zaub khov es tsis txhob ua tshiab. Tsuas yog xyuas kom lub pob tsis muaj ntsev ntxiv lossis rog ntxiv.
• Ntxiv cov txiv ntoo hlais rau koj cov cereal lossis oatmeal rau noj tshais.
• Rau cov khoom noj qab zib, xaiv cov txiv ntoo tshiab lossis cov muaj roj muaj muaj roj khov yog tsis muaj qab zib uas yog cov khoom qab zib, xws li khoom qab zib lossis ncuav qab zib.
• Xaiv cov khoom noj txom ncauj zoo, xws li khob cij tsis muaj qab zib los yog paj kws, zaub nyoos, lossis kua mis nyeem yogurt. Cov txiv ntoo qhuav, noob, thiab txiv ntoo ua rau muaj cov kev xaiv cov khoom txom ncauj zoo heev. Tsuas yog khaws cia cov feem me no vim tias cov khoom noj no nws muaj calories ntau.
• Xav txog nqaij ua ib feem ntawm koj kev noj mov, txhob siv qhov kev kawm tseem ceeb. Txwv koj txoj kev pabcuam ntawm cov nqaij ntshiv rau 6 ooj (170 grams) ib hnub. Koj tuaj yeem muaj ob qho 3-ounce (85 grams) kev pab thaum nruab hnub.
• Sim ua noj yam tsis muaj nqaij tsawg kawg ob zaug hauv ib lub lim tiam. Hloov chaw, noj taum, txiv ntoo, taum, lossis qe rau koj cov protein.

Txo cov ntsev kom nyob hauv koj cov zaub mov noj:

• Muab cov ntsev ua ziab khaub ncaws tawm ntawm cov lus.
• Cia koj cov khoom noj nrog tshuaj ntsuab thiab txuj lom tsis txhob ntsev. Txiv qaub, txiv qaub, thiab vinegar kuj ntxiv qab.
• Zam cov zaub mov kaus poom thiab khov khov. Lawv feem ntau muaj ntsev ntau. Thaum koj ua txhua yam los ntawm kos koj muaj kev tswj hwm ntau npaum li cas cov ntsev mus rau hauv lawv.
• Saib xyuas txhua daim paib zaub mov rau sodium. Koj yuav xav tsis thoob thaum koj pom ntau npaum li cas, thiab koj nrhiav tau qhov twg. Cov chav ua mov txias, kua zaub, zaub qhwv noj, thiab npaj cov zaub mov feem ntau muaj ntsev ntau.
• Xaiv cov khoom noj uas muaj tsawg dua 5% rau qhov muaj txiaj ntsig ntawm kev noj tshuaj sodium txhua hnub.
• Saib rau cov khoom muaj ntsev tsawg ntawm cov zaub mov thaum koj tuaj yeem pom lawv.
• Txwv txiav cov khoom noj thiab cov khoom ua noj uas muaj ntsev ntau, xws li cov pickles, txiv ntseej, cov nqaij caws, ketchup, kua ntses, mustard, thiab cov nqaij ntses.
• Thaum noj mov sab nrauv, thov kom koj cov zaub mov yuav tsum ua kom tsis muaj ntsev ntxiv lossis MSG.

Muaj ntau phau ntawv hais txog DASH hom phiaj kev noj haus kom pab koj pib. Cov ntawv no tseem tuaj yeem muab cov qauv npaj zaub mov noj thiab cov qauv qhia ua zaub mov noj.

Eckel RH, Jakicic JM, Ard JD, li al. Xyoo 2013 AHA / ACC cov txheej txheem qhia txog kev tswj hwm kev ua neej txhawm rau txhawm rau txo kev mob plawv hlab ntsha: ib daim ntawv tshaj tawm ntawm American College of Cardiology / American Heart Association Task Force ntawm Kev Coj Qhia. J Am Coll CardiolCov. Xyoo 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 www.ncbi.nlm.nih.gov/pubmed/24239922.

Heimburger DC. Khoom noj khoom haus cuam tshuam nrog kev noj qab haus huv thiab kab mob. Hauv: Goldman L, Schafer AI, eds. Goldman-Cecil TshuajCov. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: tshooj 213.

Mozaffarian D. Khoom Noj Khoom Haus thiab kab mob plawv thiab ntshav qab zib. Hauv: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 49.

Hauv Lub Tebchaws Lub Plawv, Lub Ntshav, thiab Lub Tsev Haujlwm Ntshav (NIH) lub vev xaib. Kev piav qhia ntawm DASH kev npaj noj. www.nhlbi.nih.gov/health/health-topics/topics/dash. Hloov kho thaum Lub Tsib Hlis 1, 2018. Nkag mus Lub Ib Hlis 23, 2019.

Victor RG, Libby P. Txheej txheem kev kub ntxhov: kev tswj hwm. Hauv: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald's Plawv Lub Plawv: Phau Ntawv Qhia Txog Cov Tshuaj Mob plawvCov. 11th ed. Philadelphia, PA: Elsevier; 2019: chap 47.

Whelton PK, Carey RM, Aronow WS, li al. 2017CC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA cov lus qhia rau kev tiv thaiv, tshuaj xyuas, ntsuas, thiab tswj ntshav siab hauv cov neeg laus. J Am Coll CardiolCov. Xyoo 2018; 71 (19). e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.

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