其他
专攻高血压的DASH饮食,你了解吗?
这是《肠道产业》第 194 篇文章
什么是DASH饮食?
DASH饮食潜在的益处
降低癌症风险:近期一篇综述表示 DASH 饮食法或可降低罹患结直肠癌和乳腺癌等癌症的风险21。
降低代谢综合征的患病风险:一些研究发现 DASH 饮食法或可降低代谢综合征的患病风险22~23。
降低糖尿病患病风险:DASH 饮食已被证实有可能可以降低 Ⅱ 型糖尿病患病风险。一些研究表示该饮食方法可提高胰岛素抗性24~25。
降低心脏病患病风险:在近期一篇综述中,采取 DASH 饮食的成年女性降低了 20%心脏病患病风险和 29%中风几率26。
需要改变现有生活方式吗?
快走(每英里 15 分钟或每公里 9 分钟)
跑步(每英里 10 分钟或每公里 6 分钟)
骑单车(每英里 6 分钟或每公里 4 分钟)
游泳(20 分钟)
家务(60 分钟)
该饮食方案适用于每个人吗?
如何使你的饮食更“DASH”?
多吃蔬菜和水果
考虑把精制谷物换成全麦谷物
选择脱脂或低脂乳制品
选择瘦肉蛋白来源,如鱼、家禽和豆类
用植物油烹饪
限制高添加糖的食物的摄入,比如苏打水和糖果
限制摄入饱和脂肪含量高的食物,如肥肉、全脂乳制品和椰子油、棕榈油等
参考文献
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