{"id":8162,"date":"2022-01-28T09:00:00","date_gmt":"2022-01-28T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=8162"},"modified":"2022-01-27T14:17:17","modified_gmt":"2022-01-27T11:17:17","slug":"hipertansiyon-ve-dash-diyeti","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/hipertansiyon-ve-dash-diyeti\/","title":{"rendered":"H\u0130PERTANS\u0130YON VE DASH D\u0130YET\u0130"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Hipertansiyon nedir?<\/strong><\/h2>\n\n\n\n<p>Tansiyon k\u0131saca kan bas\u0131nc\u0131 olarak tan\u0131mlanabilir. Hipertansiyon ise g\u00fcn i\u00e7inde kan bas\u0131nc\u0131n\u0131n y\u00fcksek olmas\u0131 olarak tan\u0131mlanmaktad\u0131r. Hipertansiyon, d\u00fcnya \u00e7ap\u0131nda \u00f6nde gelen \u00f6l\u00fcm nedenlerinden biri olan ve sa\u011fl\u0131k sistemi \u00fczerinde de b\u00fcy\u00fck bir y\u00fck olu\u015fturan yayg\u0131n bir kronik kardiyovask\u00fcler hastal\u0131kt\u0131r. Her ya\u015f, \u0131rk ve cinsiyet i\u00e7in b\u00f6brek hastal\u0131klar\u0131, kalp yetmezli\u011fi , kardiyovask\u00fcler hastal\u0131klar geli\u015ftirme riski ile y\u00fcksek oranda ili\u015fkilidir.Y\u00fcksek tansiyon riskini azaltmak i\u00e7in bir beslenme tarz\u0131 olan DASH (Hipertansiyonu Durdurmak i\u00e7in Diyet Yakla\u015f\u0131mlar\u0131) diyeti ortaya \u00e7\u0131km\u0131\u015ft\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>DASH diyeti nedir?<\/strong><\/h2>\n\n\n\n<p>DASH diyet m\u00fcdahalesinin ilk \u00e7al\u0131\u015fmalar\u0131 temelde tuz t\u00fcketimini azaltmay\u0131 (g\u00fcnde 1,5 gr\u2019a kadar azaltma) ama\u00e7lam\u0131\u015ft\u0131r. &nbsp;Ek olarak bol sebze-meyve t\u00fcketimi, az ya\u011fl\u0131 s\u00fct t\u00fcketimi, sa\u011fl\u0131kl\u0131 ya\u011f t\u00fcketimi, vitamin ve minerallerin t\u00fcketiminin artt\u0131r\u0131lmas\u0131n\u0131 sa\u011flayan sa\u011fl\u0131kl\u0131 bir diyet yakla\u015f\u0131m\u0131d\u0131r. Ek olarak i\u015flenmi\u015f ve paketli g\u0131dalardan ka\u00e7\u0131nmay\u0131 te\u015fvik eder. DASH diyeti, g\u00fcnl\u00fck enerji al\u0131m\u0131 ve harcamas\u0131n\u0131n dengeli olmas\u0131n\u0131, fazla kilolu bireylerin haftada ortalama 0,5-1,0 kg kaybetmesi i\u00e7in sa\u011fl\u0131kl\u0131 beslenmeyi te\u015fvik etmeyi ve fiziksel aktiviteyi art\u0131rmay\u0131 ama\u00e7lamaktad\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>DASH Diyet \u00d6nerileri<\/strong><\/h2>\n\n\n\n<ul><li>Tuz (sodyum) t\u00fcketimi azalt\u0131lmal\u0131d\u0131r. ( G\u00fcnde 1,5 gr\u2019a kadar indirilmelidir.)<\/li><li>Enerji de\u011feri d\u00fc\u015f\u00fck, lif oran\u0131 y\u00fcksek, mineral\/vitamin y\u00f6n\u00fcnden zengin tam tah\u0131ll\u0131 g\u0131dalar\u0131n t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r.<\/li><li>G\u00fcnl\u00fck sebze-meyve t\u00fcketimi totalde 4-5 porsiyona \u00e7\u0131kart\u0131lmal\u0131d\u0131r.<\/li><li>Doymu\u015f ya\u011flardan zengin ya\u011fl\u0131 etlerin t\u00fcketimi azalt\u0131lmal\u0131, g\u00fcnde 2 porsiyon veya daha az ya\u011fs\u0131z k\u0131rm\u0131z\u0131\/beyaz et t\u00fcketimi te\u015fvik edilmelidir.<\/li><li>Bitkisel ya\u011f t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r.<\/li><li>Az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri tercih edilmelidir.<\/li><li>Haftada 4-5 kez sert kabuklu yemi\u015fler ve ya\u011fl\u0131 tohumlar\u0131n ((f\u0131nd\u0131k, ceviz, badem, keten tohumu vs.) t\u00fcketimi tercih edilmelidir.<\/li><li>\u0130\u015flenmi\u015f ve paketli g\u0131dalardan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>DASH Diyeti ve Yararlar\u0131<\/strong><\/h2>\n\n\n\n<p>DASH diyeti yakla\u015f\u0131m\u0131 hipertansiyonu azaltmak i\u00e7in ortaya \u00e7\u0131km\u0131\u015ft\u0131r ve \u00e7al\u0131\u015fmalara g\u00f6re kan bas\u0131nc\u0131n\u0131 6-11 mmHg d\u00fc\u015f\u00fcrebilmektedir. Bunun yan\u0131nda kan \u015fekerini, trigliserit seviyelerini (kan ya\u011flar\u0131), LDL kolesterol\u00fc (k\u00f6t\u00fc kolesterol\u00fc) ve ins\u00fclin direncini de d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olmaktad\u0131r. Diyetteki sodyum al\u0131m\u0131n\u0131n azalt\u0131lmas\u0131na ve di\u011fer mikro besin \u00f6\u011felerinin art\u0131r\u0131lmas\u0131na dayand\u0131\u011f\u0131 i\u00e7in bir\u00e7ok kronik hastal\u0131\u011f\u0131n tedavisinde, kilo y\u00f6netiminde ve hatta en \u00f6nemlisi tip 2 diyabet hastalar\u0131nda y\u00fcksek tansiyonun d\u00fc\u015f\u00fcr\u00fclmesinde ve normal kan bas\u0131nc\u0131 seviyesini s\u00fcrd\u00fcr\u00fclmesinde kullan\u0131lan temel bir modeldir. Ayr\u0131ca DASH diyetinin kilo y\u00f6netiminde ba\u015far\u0131l\u0131 oldu\u011fu ve dolay\u0131s\u0131yla obezite ve kronik hastal\u0131klara ba\u011fl\u0131 \u00f6l\u00fcm oranlar\u0131n\u0131 azaltmaya katk\u0131da bulundu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<p>Sonu\u00e7 olarak, DASH diyeti hipertansiyonu azaltmak i\u00e7in ortaya \u00e7\u0131kan sebze-meyve t\u00fcketimini, az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnlerini, bitkisel ya\u011flar\u0131n t\u00fcketimini artt\u0131rmay\u0131, tuz ve i\u015flenmi\u015f g\u0131da t\u00fcketimini azaltmay\u0131 te\u015fvik eden sa\u011fl\u0131kl\u0131 bir diyet yakla\u015f\u0131m\u0131d\u0131r. Buna ek olarak bu diyet modelinin sadece hipertansiyonu azaltmakla kalmay\u0131p kan \u015fekerini, kolesterol\u00fc, ins\u00fclin direncini azaltmak, kilo y\u00f6netimine yard\u0131mc\u0131 olmak ve diyabet tedavisinde fayda sa\u011flamakta da etkili bir yakla\u015f\u0131m oldu\u011fu \u00e7al\u0131\u015fmalarla kan\u0131tlanm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaynak\u00e7a<\/strong><\/h3>\n\n\n\n<ul><li>Challa HJ, Ameer MA, Uppaluri KR. DASH Diet To Stop Hypertension. 2021 May 19. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan\u2013. PMID: 29494120<strong><\/strong><\/li><li>Phillips CM, Harrington JM, Perry IJ. Relationship between dietary quality, determined by DASH score, and cardiometabolic health biomarkers: A cross-sectional analysis in adults. Clin Nutr. 2019 Aug;38(4):1620-1628. doi: 10.1016\/j.clnu.2018.08.028<strong><\/strong><\/li><li>Jayedi A, Mirzaei K, Rashidy-Pour A, Yekaninejad MS, Zargar MS, Akbari Eidgahi MR. Dietary approaches to stop hypertension, mediterranean dietary pattern, and diabetic nephropathy in women with type 2 diabetes: A case-control study. Clin Nutr ESPEN. 2019 Oct;33:164-170. doi: 10.1016\/j.clnesp.2019.05.021.&nbsp;<strong><\/strong><\/li><li>Levitan EB, Wolk A, Mittleman MA. Relation of consistency with the dietary approaches to stop hypertension diet and incidence of heart failure in men aged 45 to 79 years. Am J Cardiol. 2009 Nov 15;104(10):1416-20. doi: 10.1016\/j.amjcard.2009.06.061<strong><\/strong><\/li><li>Tyson CC, Nwankwo C, Lin PH, Svetkey LP. The Dietary Approaches to Stop Hypertension (DASH) eating pattern in special populations. Curr Hypertens Rep. 2012 Oct;14(5):388-96. doi: 10.1007\/s11906-012-0296-1.&nbsp;<strong><\/strong><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hipertansiyon nedir? Tansiyon k\u0131saca kan bas\u0131nc\u0131 olarak tan\u0131mlanabilir. Hipertansiyon ise g\u00fcn i\u00e7inde kan bas\u0131nc\u0131n\u0131n y\u00fcksek olmas\u0131 olarak tan\u0131mlanmaktad\u0131r. Hipertansiyon, d\u00fcnya \u00e7ap\u0131nda \u00f6nde gelen \u00f6l\u00fcm nedenlerinden biri olan ve sa\u011fl\u0131k sistemi \u00fczerinde de b\u00fcy\u00fck bir y\u00fck olu\u015fturan yayg\u0131n bir kronik kardiyovask\u00fcler hastal\u0131kt\u0131r. Her ya\u015f, \u0131rk ve cinsiyet i\u00e7in b\u00f6brek hastal\u0131klar\u0131, kalp yetmezli\u011fi , kardiyovask\u00fcler hastal\u0131klar geli\u015ftirme [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/diyetlif.com.tr\/blog\/hipertansiyon-ve-dash-diyeti\/\">More<\/a><\/p>\n","protected":false},"author":15,"featured_media":8163,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231],"tags":[1359,1358,1360,1357,1356],"adace-sponsor":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>H\u0130PERTANS\u0130YON VE DASH D\u0130YET\u0130 | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"DASH diyet m\u00fcdahalesinin ilk \u00e7al\u0131\u015fmalar\u0131 temelde tuz t\u00fcketimini azaltmay\u0131 (g\u00fcnde 1,5 gr\u2019a kadar azaltma) ama\u00e7lam\u0131\u015ft\u0131r.\" \/>\n<meta name=\"robots\" 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