{"id":84608,"date":"2022-03-25T08:52:42","date_gmt":"2022-03-25T06:52:42","guid":{"rendered":"http:\/\/realitatearutiera.ro\/?p=84608"},"modified":"2022-03-25T08:52:47","modified_gmt":"2022-03-25T06:52:47","slug":"alimente-permise-in-dieta-dash-ce-contribuie-si-la-scaderea-tensiunii-arteriale","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=84608","title":{"rendered":"Alimente permise \u00een dieta DASH, ce contribuie \u0219i la sc\u0103derea tensiunii arteriale"},"content":{"rendered":"\n<p>Cea mai bun\u0103 diet\u0103, care contribuie la sc\u0103derea tensiunii arteriale, se nume\u0219te DASH. \u0218i este un regim eficient \u0219i pentru pierderea \u00een greutate.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i1.wp.com\/image.stirileprotv.ro\/media\/images\/800x450\/Nov2021\/62225336.jpg?resize=643%2C362&#038;ssl=1\" alt=\"Ce alimente sunt permise \u00een dieta DASH, ce contribuie \u0219i la sc\u0103derea  tensiunii arteriale - Stirileprotv.ro\" width=\"643\" height=\"362\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<p>La sf\u00e2r\u0219itul anilor 80 cardiologii au inventat o diet\u0103 care, pe l\u00e2ng\u0103 sl\u0103bit, scade tensiunea arterial\u0103 \u0219i riscul cardiovascular. \u00cen ce const\u0103? Ce alimente putem consuma \u0219i \u00een ce cantitate? Regimul DASH este acronimul pentru Dietary Approches to Stop Hypertension. Este bazat pe o alimenta\u021bie echilibrat\u0103 bogat\u0103 \u00een legume \u0219i cu aport sc\u0103zut de sare.<\/p>\n\n\n\n<p>Asem\u0103n\u0103tor cu dieta mediteranean\u0103, regimul DASH limiteaz\u0103 consumul de alimente transformate \u0219i ultra procesate, bogate \u00een zah\u0103r gr\u0103simi \u0219i sare. Se pune accentul pe produsele integrale, cu indice glicemic redus. Proteinele din carne, pe\u0219te \u0219i ou\u0103 sunt \u0219i ele bine reprezentate, pe motiv c\u0103 \u021bin de foame \u0219i ajut\u0103 la sl\u0103bit. Sarea este limitat\u0103 la o linguri\u021b\u0103\/zi \u0219i se \u00eencurajeaz\u0103 consumul de legume verzi bogate \u00een potasiu, mineral care contribuie la sc\u0103derea tensiunii arteriale.<\/p>\n\n\n\n<p>Ini\u021bial acest regim era recomandat persoanelor cu hipertensiune. Ulterior a fost extins la to\u021bi cei care \u00ee\u0219i doresc o alimenta\u021bie echilibrat\u0103, mai ales c\u00e2nd exist\u0103 diabet obezitate \u0219i boli cardiovasculare \u00een antecedentele familiale. Indiferent c\u0103 este vorba de adul\u021bi sau copii, principiile acestei diete pot fi aplicate pe termen lung, ca model de alimenta\u021bie pentru un stil de via\u021b\u0103 s\u0103n\u0103tos.<\/p>\n\n\n\n<p><strong>Care sunt alimentele permise \u0219i \u00een ce cantitate?<\/strong><\/p>\n\n\n\n<p><strong>Legume<\/strong>: 3-5 por\u021bii\/zi. O por\u021bie \u00eenseamn\u0103 un castronel de frunze verde\u021buri \u0219i crudit\u0103\u021bi.<br><strong>Fructe<\/strong>: 2-3 buc\u0103\u021bi\/zi<br><strong>Paine<\/strong>: 3 felii\/zi sau 3 por\u021bii de cereale. O por\u021bie \u00eenseamn\u0103 3 linguri de paste fierte, orez sau quinoa.<br><strong>Produse lactate<\/strong>&nbsp;1-3 por\u021bii\/zi. O por\u021bie \u00eenseamn\u0103 un pahar de lapte, un iaurt sau 30g br\u00e2nz\u0103.<br><strong>Carne, pe\u0219te, ou\u0103<\/strong>&nbsp;2-4 por\u021bii\/zi. O por\u021bie \u00eenseamn\u0103 un ou sau 50 g carne g\u0103tit\u0103.<br><strong>Ulei<\/strong>&nbsp;2 linguri\/zi, ideal consumat crud<br><strong>Semin\u021be \u0219i oleaginoase<\/strong>&nbsp;3-5 por\u021bii pe s\u0103pt\u0103m\u00e2n\u0103. O por\u021bie \u00eenseamn\u0103 2 linguri, adic\u0103 40 g.<br><strong>Leguminoase<\/strong>&nbsp;de tipul fasole, boabe, maz\u0103re, linte, naut 2 por\u021bii pe s\u0103pt\u0103m\u00e2n\u0103. O por\u021bie \u00eenseamn\u0103 5 linguri de boabe fierte.<br><strong>Zah\u0103r&nbsp;<\/strong>de orice fel 5 linguri\u021be pe s\u0103pt\u0103m\u00e2n\u0103<br><strong>Sare<\/strong>&nbsp;mai pu\u021bin de o linguri\u021b\u0103\/zi (sub 2,3g)<br>Ca reguli generale este de preferat consumul de pe\u0219te \u0219i carne alb\u0103 \u00een loc de carne ro\u0219ie, produse lactate \u00een loc de br\u00e2nzeturi \u0219i ca\u0219caval \u0219i semin\u021be \u00een loc de ulei.<\/p>\n\n\n\n<p><strong>Care sunt alimentele care trebuie evitate?<\/strong>\u00a0Toate produsele procesate \u0219i ambalate, semipreparatele, sosurile, pizza si fast-food, produsele de patiserie \u0219i cofet\u0103rie. Urmeaz\u0103 mezelurile \u0219i br\u00e2nzeturile, carnea \u0219i pe\u0219tele afumat, conservele \u0219i m\u00e2ncarea congelat\u0103 din comer\u021b. Se recomand\u0103 m\u00e2ncarea g\u0103tit\u0103 \u00een cas\u0103, din ingrediente simple, cu adaos minim de sare \u0219i gr\u0103simi.<\/p>\n\n\n\n<p>Numeroase studii care au demonstrat ca regimul DASH ajut\u0103 la sl\u0103bit \u0219i scade tensiunea arterial\u0103. Se pot pierde \u00een medie 3,5 kg \u00een 10 s\u0103pt\u0103m\u00e2ni \u0219i 16 puncte din presiunea sistolic\u0103 dup\u0103 o perioad\u0103 de 4 luni de diet\u0103. Concluzia? C\u00e2nd facem cur\u0103\u021benie \u00een alimenta\u021bie exist\u0103 beneficii \u0219i pentru s\u0103n\u0103tate \u0219i pentru siluet\u0103!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cea mai bun\u0103 diet\u0103, care contribuie la sc\u0103derea tensiunii arteriale, se nume\u0219te DASH. \u0218i este un regim eficient \u0219i pentru<\/p>\n","protected":false},"author":1,"featured_media":84609,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-84608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i1.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2022\/03\/Dieta-DASH-o-solutie-pentru-cei-care-au-probleme-cu-hipertensiunea-arteriala.jpg?fit=800%2C534&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-m0E","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/84608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=84608"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/84608\/revisions"}],"predecessor-version":[{"id":84610,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/84608\/revisions\/84610"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/84609"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=84608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=84608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=84608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}