Dash Diyeti\tDo\u011fru besinleri do\u011fru miktarlarda t\u00fcketerek y\u00fcksek tansiyonunuzu dengeleyebilirsiniz. Her besin v\u00fccudumuz i\u00e7in gerekli olan birbirinden farkl\u0131 unsurlar\u0131 i\u00e7erir. E\u011fer do\u011fru besinler se\u00e7ilir ve do\u011fru miktarlarda t\u00fcketilirse, v\u00fccudun ihtiyac\u0131 olan besin \u00f6\u011feleri sa\u011fland\u0131\u011f\u0131 gibi baz\u0131 Sa\u011fl\u0131k sorunlar\u0131n\u0131n \u00e7\u00f6z\u00fcm\u00fcne de yard\u0131mc\u0131 olunabilir: Do\u011fru beslenerek tansiyonunuzu da d\u00fc\u015f\u00fcrebilirsiniz.Son 5 y\u0131ld\u0131r ABD’de yayg\u0131n \u015fekilde uygulanan ve yetkili sa\u011fl\u0131k kurumu NIH taraf\u0131ndan da onaylanan Hipertansiyon tedavisine diyetsel yakla\u015f\u0131m” \u00f6rne\u011fi bir beslenme bi\u00e7imi ile (DASH-Dietary Approach to Stop Hypertension) kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmede ba\u015far\u0131l\u0131 olunabilece\u011fi anla\u015f\u0131lmaktad\u0131r. Bu diyet y\u00fcksek tansiyon sorunu olanda ila\u00e7 tedavisinin yan\u0131nda, beslenmeyle de kan Bas\u0131nc\u0131n\u0131n dengede tutulabilece\u011finin kan\u0131t\u0131d\u0131r.DASH diyetinin temel yakla\u015f\u0131m\u0131 ya\u011f\u0131 azalt\u0131lm\u0131\u015f, sebze ve meyve i\u00e7eri\u011fi bol, s\u00fct \u00fcr\u00fcnleri s\u0131n\u0131rl\u0131 bir beslenme al\u0131\u015fkanl\u0131\u011f\u0131d\u0131r. Bu diyetle y\u00fcksek kan bas\u0131nc\u0131; kilo kayb\u0131, Tuz ve Alkol s\u0131n\u0131rlamas\u0131 gibi fakt\u00f6rlerden ba\u011f\u0131ms\u0131z olarak d\u00fc\u015fmektedir. Bu diyet (posa) lif, potasyum, kalsiyum ve Magnezyum y\u00f6n\u00fcnden zengindir. Orta d\u00fczeyde Protein ihtiva eder.KOLESTEROL\u00dc DE AZALTIYORDASH diyeti sadece kan bas\u0131nc\u0131n\u0131 de\u011fil kolesterol\u00fc de d\u00fc\u015f\u00fcrmektedir. American Journal Clinical of Nional dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fmada DASH diyeti ile LDL’nin (k\u00f6t\u00fc kolesterol) y\u00fczde 10 civar\u0131nda d\u00fc\u015febilece\u011fi g\u00f6sterilmi\u015ftir. Bir\u00e7ok g\u00f6zlem DASH diyetini uygulayanlarda kan Bas\u0131nc\u0131 ile birlikte kolesterol\u00fcn de d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc g\u00f6stermektedir. \u00d6zellikle ailesinde hipertansiyon sorunu olan hipertansiyon aday\u0131 ki\u015filerde kilo kool\u00fc ve fiziksel aktivite artt\u0131r\u0131m\u0131 yap\u0131lmasa bile d\u00fczenli tuz k\u0131s\u0131tlamas\u0131 ve DASH diyeti tatbiki kan bas\u0131nc\u0131 ve LDL kolesterol y\u00fcksekli\u011fi ile etkin bir m\u00fccadele sa\u011flayabilmektedir. Tuz k\u0131s\u0131tlamas\u0131 ile ifade edilmek istenen g\u00fcnl\u00fck Sodyum al\u0131m\u0131n\u0131n 1500 gram ve alt\u0131nda tutulmas\u0131d\u0131r. DASH diyeti uygularken alkol kullanmamal\u0131, en \u00e7ok 1-2 bardak k\u0131rm\u0131z\u0131 \u015farapla s\u0131n\u0131rlamal\u0131s\u0131n\u0131z.DASH diyeti ile G\u00fcnde ortalama 2000 kalori al\u0131nmaktad\u0131r. Kalori ihtiyac\u0131 daha fazla veya daha az ise porsiyonlar artt\u0131r\u0131l\u0131p azalt\u0131labilir. Kan bas\u0131nc\u0131 y\u00fcksekli\u011fi ile birlikte kilo kayb\u0131 arzulan\u0131yorsa porsiyonlar\u0131n b\u00fcy\u00fckl\u00fc\u011f\u00fc ayarlanarak g\u00fcnl\u00fck kalori al\u0131m\u0131 1400-1500 kalori civar\u0131nda tutulabilir. DASH diyeti ve tuz k\u0131s\u0131tlamas\u0131 ile birlikte e\u011fer d\u00fczenli egzersiz program\u0131 da uygulanabilirse kilo kayb\u0131 ve kan bas\u0131nc\u0131 kool\u00fc daha da kolayla\u015facakt\u0131r.HATIRLAYIN\u0130la\u00e7 almadan da kan bas\u0131nc\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcrebilirsinizKilo verin.Daha \u00e7ok egzersiz yap\u0131n.Alkol t\u00fcketiminizi azalt\u0131n.Tuzu s\u0131n\u0131rlay\u0131n.Potasyumu artt\u0131r\u0131n.es d\u00fczeyinizi d\u00fc\u015f\u00fcr\u00fcn.sigaray\u0131 b\u0131rak\u0131n.Daha \u00e7ok bal\u0131k yiyin.H\u0130PERTANS\u0130YON DESTEKLER\u0130NDEN FAYDALANINSarm\u0131sak (Garlic)Coenyzme Q-10Calcium-MagnesiumHawthornFish oilH\u0130PERTANS\u0130YONDAN KORKMAYINUnutmamal\u0131s\u0131n\u0131z! Kan bas\u0131nc\u0131 y\u00fcksekli\u011fi sa\u011fl\u0131kl\u0131 ya\u015fam\u0131 tehdit eden en \u00f6nemli sorunlardan biridir. Herhangi bir belirti vermeden kalbinizde, b\u00f6breklerinizde, g\u00f6zlerinizde ve beyninizde ciddi hasarlara, geri d\u00f6n\u00fc\u015f\u00fc olmayan zararlara sebep olabilir. Y\u00fcksek kan Bas\u0131nc\u0131na ba\u011fl\u0131 belirtiler ortaya \u00e7\u0131kt\u0131\u011f\u0131nda (kalp yetmezli\u011fi, fel\u00e7ler, g\u00f6z kanamalar\u0131, b\u00f6brek yetmezli\u011fi) \u00e7oktan i\u015f i\u015ften ge\u00e7mi\u015f olabilir. Bu nedenle kan bas\u0131nc\u0131n\u0131z\u0131 dikkatle izleyiniz. doktorunuzun uyar\u0131lar\u0131n\u0131 mutlaka dikkate al\u0131n\u0131z. Hipertansiyon kool edilebilen bir hastal\u0131kt\u0131r.\u00d6RNEK DASH D\u0130YET\u0130SABAH KAHVALTISI1 \u00e7ay barda\u011f\u0131 portakal suyu1 Su barda\u011f\u0131 ya\u011fs\u0131z s\u00fct ile 1 \u00e7orba ka\u015f\u0131\u011f\u0131 kahvalt\u0131 gevre\u011fi1 orta boy muzSerbest miktarda \u00e7i\u011f sebze (domates, salatal\u0131k, ye\u015fil biber vb. 1 \u00e7ay ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 konabilir)1 ince dilim kepek ekme\u011fi (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 re\u00e7elli)\u00d6\u011eLE YEME\u011e\u0130Tavuklu salata (tavu\u011fun g\u00f6\u011f\u00fcs etinden yap\u0131lm\u0131\u015f olmal\u0131)\u00c7i\u011f sebze (3-4 \u00e7ubuk havu\u00e7 ve kereviz, 2 adet turp, marul)1 su barda\u011f\u0131 ya\u011fs\u0131z yo\u011furt1 dilim kepek ekme\u011fi1 orta boy elmaAK\u015eAM YEME\u011e\u01301 adet b\u00fcy\u00fck boy \u0131zgara bal\u0131k4 yemek ka\u015f\u0131\u011f\u0131 esmer pirin\u00e7ten yap\u0131lm\u0131\u015f pilav veya entegre makarnaHa\u015flanm\u0131\u015f brokoli ve domatesIspanak veya semizotu salatas\u0131 (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131, domates, salatal\u0131k, ye\u015fil so\u011fan, ye\u015fil biber ilavesiyle)1 dilim kepek ekme\u011fi2 parmak kal\u0131nl\u0131\u011f\u0131nda 1 dilim kavunARALAR1 meyve veya 4 adet kuru kay\u0131s\u0131 veya kar\u0131\u015f\u0131k tuzsuz kuruyemi\u015f (1\/2 su barda\u011f\u0131)1 MEYVE NE OLAB\u0130L\u0130R?1 k\u00fc\u00e7\u00fck boy elma3 adet kay\u0131s\u01311 orta boy muz1\/2 orta boy greyfurt veya 1 orta boy portakal14 adet vi\u015fne1 b\u00fcy\u00fck boy mandalina15 iri \u00fcz\u00fcm12 adet \u00e7ilek5 adet erik1 orta boy armut1\/8 orta boy kavun veya karpuzDASH diyeti yaparken nelere dikkat edeceksiniz?Salatada tuz yasak, sirke ve Limon serbesttir. 1 \u00e7ay ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 eklenebilir. Tavuk derisiz ve beyaz etinden olmal\u0131d\u0131r.Yeme\u011finizi k\u00fc\u00e7\u00fck lokmalar halinde yiyin.Pilav, sebze gibi karbonhidratlar\u0131 ana yeme\u011finizle ayn\u0131 taba\u011fa koyun.Eti tek par\u00e7a halinde taba\u011f\u0131n\u0131za koyun.Aralarda veya tatl\u0131 yap\u0131m\u0131nda kullanmak i\u00e7in meyveleri veya d\u00fc\u015f\u00fck ya\u011fl\u0131, d\u00fc\u015f\u00fck kalorili besinleri tercih edin (\u015fekersiz jelatin gibi). H\u00fcrriyet<\/p>\n","protected":false},"excerpt":{"rendered":"
Dash Diyeti Do\u011fru besinleri do\u011fru miktarlarda t\u00fcketerek y\u00fcksek tansiyonunuzu dengeleyebilirsiniz. Her besin v\u00fccudumuz i\u00e7in gerekli olan birbirinden farkl\u0131 unsurlar\u0131 i\u00e7erir. E\u011fer do\u011fru besinler se\u00e7ilir ve do\u011fru miktarlarda t\u00fcketilirse, v\u00fccudun ihtiyac\u0131 olan besin \u00f6\u011feleri sa\u011fland\u0131\u011f\u0131 gibi baz\u0131 Sa\u011fl\u0131k sorunlar\u0131n\u0131n \u00e7\u00f6z\u00fcm\u00fcne de yard\u0131mc\u0131 olunabilir: Do\u011fru beslenerek tansiyonunuzu da d\u00fc\u015f\u00fcrebilirsiniz.Son 5 y\u0131ld\u0131r ABD’de yayg\u0131n \u015fekilde uygulanan ve yetkili sa\u011fl\u0131k kurumu NIH taraf\u0131ndan da[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[229],"tags":[940],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1917"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=1917"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1917\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=1917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=1917"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=1917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}