Malamalama i le DASH diet

O le DASH taumafa e maualalo le masima ma mauoa i fualaʻau, fualaʻau, fatu atoa, susu laʻititi le gaʻo, ma le polotini paee. O le DASH o lona uiga o Meaʻai Taumafa e Taofi le Toto. O le taumafataga na muamua faia e fesoasoani ai i le faʻaititia o le toto maualuga. O se auala maloloina foi e faʻaalu ai pauna.

O le DASH diet fesoasoani ia oe e 'ai i meaai lelei.

E le naʻo se meaʻai maualalo le masima. O le taumafataga a le DASH e faʻamamafaina ai meaʻai maualuga i le calcium, potassium, ma le magnesium, ma le fiber, pe a tuʻufaʻatasia, e fesoasoani e faʻaititia ai le toto.

Ina ia mulimuli i le DASH taumafa mo le paʻu pauna, oe 'ai tele o:

• Leai-starchy fualaʻau ma fualaʻau

Oe 'ai feololo vaega o:

• O gaʻo susu e leai se gaʻo poʻo ni gaʻo maualalo
• Fatu atoa
• Meaʻai mama, moa, pi, pi soya, legume, ma fuamoa ma fuamoa
• Iʻa
• Nati ma fatu
• O gaʻo e maloloina mo le fatu, e pei o le olive ma le canola suauʻu poʻo avoka

Oe tatau ona faʻatapulaʻaina:

• Suamalie ma suka-suamalie meainu
• Meaʻai maualuga i gaʻo gaʻo pei o le susu atoatoa, meaʻai lololo, suauʻu teropika, ma le tele o meaʻai mama.
• Inu 'ava malosi

E mafai ona fesoasoani atu lau tausi soifua maloloina ia te oe e fuafua pe fia kalori e te manaʻomia e 'ai i aso uma. O au kalori manaʻoga e faʻatosinaina e lou tausaga, feusuaiga, gaioiga tulaga, tulaga faʻafomaʻi, ma pe o oe pe o e taumafai e leiloa pe tausia lou mamafa. O le "A Day With the DASH Eating Plan" e fesoasoani ia te oe e siaki pe fia tautua o ituaiga taʻitasi o meaʻai e mafai ona e 'aʻai. E i ai fuafuaga mo le 1,200; 1,400; 1,600; 1,800; 2,000; 2,600; ma 3,100 kalori i le aso. O le DASH o loʻo fautua mai ai laʻititi ni vaega ma fesuiaʻi o meaʻai maloloina e fesoasoani ai i le paʻu o pauna.

Oe mafai ona mulimuli i se 'ai fuafuaga e mafai ai mo 2,300 milligrams (mg) poʻo 1,500 mg o masima (sodium) i le aso.

A e mulimuli i le DASH plan, oe tatau ona faʻatapulaʻa le tele o au 'ai o nei meaʻai:

• Meaʻai ma faʻaopopo masima (sodium) ma faʻaopopo masima i meaʻai
• Ava Malosi
• Mea inu suamalie suka
• Meaʻai maualuga i gaʻo gaʻo, pei o le gaʻo susu uma ma meaʻai falai falala
• Meaʻai mama na afifi, e masani ona maualuga ai gaʻo, masima, ma suka

Ae e te leʻi faʻateleina le potasiuma i lau taumafataga pe faʻaaoga le sui masima (e masani ona i ai le potassium), siaki ma lau tautua. Tagata e i ai faʻafitauli fatugaʻo poʻo e inu ni vailaʻau tatau tatau ona faʻaeteete i le tele o le potassium latou te faʻaaogaina.

DASH fautuaina le sili atu 30 minute o faamalositino i le aso, tele aso o le vaiaso. O le mea taua o le aofaʻi a itiiti mai 2 itula ma le 30 minute i le vaiaso o gaioiga i le feololo-malosi tulaga. Fai faʻamalositino e pamu ai lou fatu. Ina ia fesoasoani e puipuia le faʻatupulaia o le mamafa, faʻamalositino mo le 60 minute i le aso.

O le DASH taumafataga na suʻesuʻe lautele ma e tele faʻamanuiaga tau le soifua maloloina. I le mulimuli ai i lenei taumafataga peleni ono fesoasoani:

• Maualalo toto maualuga
• Faʻaitiitia le lamatiaga mo faʻamaʻi fatu, fatu fatu, ma stroke
• Fesoasoani e puipuia pe faʻatonutonu ituaiga 2 suka
• Faʻaleleia le tulaga o le suka
• Faʻaititia le avanoa o maʻa fatugaʻo

O le National Heart, Blood, ma le Lung Institute na fesoasoani e atiaʻe le DASH diet. E fautuaina foi e:

• Le American Heart Association
• Le 2015-2020 Meaʻai Taʻiala mo Amerika
• U.S. taiala mo togafitiga o le toto maualuga

O le mulimuli i lenei taumafataga o le a maua ai meaʻai uma e te manaʻomia. E saogalemu mo tagata matutua ma tamaiti. E maualalo i le lololo gaʻo ma maualuga i alava, o se 'auala e faʻaaoga e fautuaina mo tagata uma.

Afai o iai sau maʻi soifua maloloina, o se mea lelei le talanoa ma lau fomaʻi ae e te leʻi amataina lenei poʻo seisi fuafuaga o meaʻai e faʻaalu ai lou pauna.

I luga o le DASH taumafataga taumafataga peleni oe ono ono 'ai tele sili atu o fualaʻau, fualaʻau, ma fatu atoa. Nei meaʻai e maualuga i alava ma faʻateleina lou faʻaaogaina o alava vave mafai mafua ai GI faʻaletonu. Faʻatele lemu le tele o fiber e te 'ai i aso uma ma ia mautinoa e inu tele vai.

I se tulaga lautele, o taumafataga e faigofie ona mulimuli ai ma e tatau ona tuua ai ia te oe lagona faʻamalieina. O le a e faʻatau tele fualaʻau ma fualaʻau nai lo le taimi muamua, lea e ono sili atu le taugata nai lo meaʻai saunia.

O le taumafataga e lava le fetuutuunai e mulimuli ai pe afai o oe o vegetarian, vegan, poʻo gluten-leai.

Oe mafai ona amata i le alu i le National Heart, Blood, ma Lung Institute 'upega tafaʻilagi itulau "O le a le DASH Eating Plan?" - www.nhlbi.nih.gov/health-topics/dash-eating-plan.

E mafai foi ona e faʻatauina tusi e uiga i le DASH diet e aofia ai ma diet tip ma fua o fua.

Toto maualuga - DASH taumafa; Toto-toto - AUA taumafa taumafa

Faʻatitia DM, Rakel D.O le DASH taumafa. I le: Rakel D, ed. Vailaau tuʻufaʻatasi. 4th ed. Filatelefia, PA: Elsevier; 2018: mata 89.

National Heart, Lung, ma le Blood Institute 'upega tafaʻilagi. FUAFUAGA fuafuaga 'ai. www.nhlbi.nih.gov/health-topics/dash-eating-plan. Avanoa i Aukuso 10, 2020.

Victor RG, Libby P. Faʻaletonu totoga: pulega. I: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, eds. Braunwald's Heart Disease: O Se Tusitusiga o Faʻafomaʻi Cardiovascular. 11th lomiga. Filatelefia, PA: Elsevier; 2019: mata 47.

• DASH Fuafua Fuafua