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ویرایش: نویسندگان: Rosanne Rust, Cynthia Kleckner, Sarah Samaan سری: ISBN (شابک) : 9781119740810, 9781119740803 ناشر: For Dummies سال نشر: 2020 تعداد صفحات: 0 زبان: English فرمت فایل : EPUB (درصورت درخواست کاربر به PDF، EPUB یا AZW3 تبدیل می شود) حجم فایل: 4 مگابایت
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توجه داشته باشید کتاب رژیم غذایی داش برای آدمک ها نسخه زبان اصلی می باشد و کتاب ترجمه شده به فارسی نمی باشد. وبسایت اینترنشنال لایبرری ارائه دهنده کتاب های زبان اصلی می باشد و هیچ گونه کتاب ترجمه شده یا نوشته شده به فارسی را ارائه نمی دهد.
در مسیر کاهش فشار خون خود فقط در دو هفته پیش بروید! تقریبا نیمی از بزرگسالان در ایالات متحده فشار خون بالا دارند - اما بسیاری از ما از آن آگاه نیستیم. فشار خون بالا که به عنوان فشار خون نیز شناخته می شود، پیامدهای جدی برای سلامتی دارد. این بیماری توسط سازمان بهداشت جهانی به عنوان یکی از علل اصلی مرگ زودرس طبقه بندی شده است که به سکته مغزی، حملات قلبی، نارسایی قلبی، نارسایی کلیه و حتی زوال عقل کمک می کند. در حالی که داروها اغلب برای حفظ فشار خون در منطقه امن ضروری هستند، یک تغییر اساسی رژیم غذایی و سبک زندگی تا حد زیادی به مدیریت فشار خون و سلامت کلی قلب شما کمک می کند. DASH Diet For Dummies که به سبکی ساده و دوستانه توسط سه متخصص قلب و تغذیه نوشته شده است، به شما نشان می دهد که چگونه افزایش فیبر، ویتامین ها و مواد معدنی همراه با کاهش مصرف سدیم در صورت نیاز می تواند فشار خون خود را تنها در دو هفته کاهش دهید! رتبه 1 بهترین رژیم غذایی برای تغذیه سالم و همچنین رتبه 2 بهترین رژیم غذایی به طور کلی توسط U.S. اخبار و گزارش جهانی، رژیم غذایی DASH به طور خاص با هدف تسکین فشار خون بالا است و توسط انجمن قلب آمریکا، موسسه ملی قلب، خون و ریه و کلینیک مایو تایید شده است - و همچنین موثر بودن آن ثابت شده است. در برابر شرایطی مانند دیابت نوع 2، سندرم متابولیک، PCOS و غیره. بهبود سلامت قلب با کاهش فشار خون کاهش کلسترول کاهش وزن دستور العمل های ساده و خوشمزه را دنبال کنید بنابراین، اجازه ندهید فشار خون بالا شما را بترساند. در کنار مراقبت های پزشکی خوب، رژیم DASH کاهش فشار خون شما را دست یافتنی - و خوشمزه می کند! با پیروی از برنامه های غذایی ساده و آزمایش دستور العمل های مورد علاقه ما در رژیم غذایی DASH برای Dummies، خود را در سفری سریع و اثبات شده به سمت فشار خون بهتر قرار خواهید داد - و در راه رسیدن به یک سلامت و سلامت خواهید بود. آینده هوشمندانه!
Get on track to lower your blood pressure in just two weeks! Almost half of all adults in the United States have high blood pressure--but many of us are not aware of it. High blood pressure, also known as hypertension, has serious health implications. It is classified as a leading cause of premature death by the World Health Organization, contributing to strokes, heart attacks, heart failure, kidney failure, and even dementia. While medications are often necessary to keep blood pressure in the safe zone, a judicious dietary and lifestyle overhaul will greatly help manage your blood pressure and your overall heart health. Written in an easy-to-follow, friendly style by three heart and nutrition experts, DASH Diet For Dummies shows you how increasing fiber, vitamins, and minerals, along with reducing your sodium intake when needed, can lower your blood pressure in just two weeks! Ranked the #1 Best Diet for Healthy Eating as well as #2 Best Diets Overall by U.S. News & World Report, the DASH Diet is specifically aimed at relieving hypertension and is endorsed by the American Heart Association, The National Heart, Blood, and Lung Institute, and the Mayo Clinic--and is also proven to be effective against conditions such as Type 2 diabetes, metabolic syndrome, PCOS, and more. Improve heart health with lower blood pressure Reduce cholesterol Lose weight Follow simple, tasty recipes So, don't let hypertension scare you. Along with good medical care, the DASH diet makes lowering your blood pressure achievable - and tasty! By following the straightforward meal plans and trying out our favorite recipes in DASH Diet for Dummies, you'll set yourself on the fast, proven journey to better blood pressure - and be on your way to a healthy and heart-smart future!
Cover Title Page Copyright Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part 1: Getting Started with the DASH Diet Chapter 1: What Is DASH? Understanding the DASH Difference DASH: A Dietary Prescription for a Healthier Lifestyle Preparing for Success with DASH A DASH of Caution Chapter 2: The DASH Diet and Wellness: What Scientists Know Exploring the Science behind the Diet Responding to America’s Salt Obsession and Addressing Controversies Omni-Heart: A Variation on the DASH Theme DASH: Wellness through Optimal Nutrition Chapter 3: Improving Your Overall Health Fighting the Silent Killer: Hypertension DASH and Cholesterol Battling the Bulge Fighting Diabetes Tackling Cancer Chapter 4: Gearing Up for a DASH Lifestyle Setting Yourself Up for a DASHing Success More of This, Less of That Creating Goals for Dietary Change Planning around Obstacles Chapter 5: Presenting Your DASH Nutrition Primer Revealing Where Sodium Hides Figuring Out How Much Sodium You Really Need Reducing Your Salt Intake by Retraining Your Taste Buds Examining the DASH Diet Framework Part 2: DASHing toward Better Health Chapter 6: Taking Charge of Hypertension A Crash Course in Cardiology Zeroing In on Blood Pressure Basics Distinguishing between Primary and Secondary Hypertension Examining the Factors That Contribute to Primary Hypertension Risk Exploring the Medical Treatments for Hypertension Reducing Your Risk of Hypertension with DASH Chapter 7: Reducing the Risk of Heart Disease and Stroke Introducing the Cholesterol Component of Cardiovascular Disease Getting Acquainted with Matters of the Heart Stroke, Otherwise Known as a “Brain Attack” Fighting Heart Disease and Stroke with DASH Chapter 8: Maintaining a Healthy Weight Understanding the True Effect of Excess Weight on Your Health Figuring Out whether You’re Overweight Who’s at Risk for Obesity? Eating Your Way to a Healthy Weight with DASH Chapter 9: Reducing Diabetes Risk Digging into Diabetes Examining the Not-So-Obvious Downsides of Diabetes Determining Your Risk for Diabetes Watching for the Signs That You Have Diabetes Treating Diabetes DASH and Diabetes: A Perfect Prescription Chapter 10: Keeping Yourself Healthy from Head to Toe Realizing How Food Affects Your Brain Maintaining Healthy Kidney Function Reducing Cancer Risk Understanding Diet and Healthy Aging Part 3: Enjoying Life the DASH Way Chapter 11: Adopting the DASH Diet Creating a Change-Driven Plan of Attack Easing Tasty, DASH-Friendly Foods into Your Diet Surveying Common Obstacles Presenting a Sample 14-Day Meal Plan Chapter 12: DASHing Successfully through the Grocery Store Getting Organized before You Go Deciphering the Many Details and Claims on Food Packaging Focusing on the Perimeter of the Store for Wholesome Food Choices Treading Carefully in the Center Aisles Heading Home and Storing Your Food with Care Chapter 13: Setting Up a DASH-Friendly Kitchen Creating a Healthy Pantry Arming Yourself with the Right Kitchen Supplies Infusing More Flavor into Food — without Salt Making Over Recipes So You Can Indulge without Guilt Chapter 14: DASH Meal-Planning Strategies Getting a Grip on How Meal Planning Works Starting the Day off Right Packing Your Lunch to Avoid the Takeout Trap Taking Shortcuts to Dinnertime Chapter 15: Dining Out and Traveling on DASH Dining Out with DASH, Generally Speaking Finding the Healthy Options at Various Types of Restaurants Planning Ahead to Follow DASH on the Road Chapter 16: Adopting Everyday Lifestyle Changes Remembering That the Rat Race Isn’t Really a Race Coping with Stress Calling on Your Support System Sticking to the DASH Plan Part 4: Smashing DASH Recipes Chapter 17: Delicious Breakfasts and Brunches Unscrambling Breakfast, the Most Important Meal of the Day Getting Creative with the Food Groups Chapter 18: Quick and Healthy Lunches Preparing the Big Three: Sandwiches, Salads, and Soups Chapter 19: Mouth-Watering Entrees Keeping Protein Portions in Perspective Building Flavor with Techniques and Seasonings Chapter 20: Savory Side Dishes Embracing the Complexity and Tastiness of Whole Grains and Vegetables Chapter 21: Meatless Main Dishes The Magic of Plant Food Chapter 22: One-Pot and Sheet-Pan Meals Keeping It Simple with One-Dish Wonders Wrapping Up Dinner Fast with Foil Chapter 23: Sweet Endings Part 5: The Part of Tens Chapter 24: Ten Tips for Following DASH on a Budget Plan Meals and Snacks for the Week Include Canned and Frozen Fruits and Vegetables Purchase in Bulk Select In-Season Produce and Store It Properly Buy Store Brands Skip Convenience Foods Buy Food from Local Farmers Grow Your Own Vegetables and Herbs Cook at Home Go Meatless Once a Week Chapter 25: Ten Ways to Add Flavor without Salt Sauté, Grill, Roast, and Oven-Crisp Add Herbs and Spices Squeeze in Some Citrus Toss in Onions, Peppers, Garlic, and More Use Fresh Ginger and Horseradish Cook with Oils and Flavored Oils Pour in Vinegars, Wine, and Liqueur Puree and Chop Vegetables Make Rubs and Marinades Sprinkle on a Wee Bit of Cheese Chapter 26: Ten Lifestyle Changes to Curb Hypertension Lose Weight and Keep It Off Develop an Exercise Routine Stick to DASH Eat Less Salt Add Good Fats to Your Diet Avoid Drinking Alcohol Excessively Don’t Use Tobacco Products Stress Less Enlist Your Family and Friends Follow Your Doctor’s Orders Appendix: Metric Conversion Guide Index About the Authors Advertisement Page Connect with Dummies End User License Agreement List of Tables Chapter 1 TABLE 1-1 The DASH Diet (Based on 2,000 Calories/Day) Chapter 2 TABLE 2-1 Effects of a 1,500-Milligram Sodium DASH Diet on Reducing Both Systoli... Chapter 4 TABLE 4-1 Serving Sizes of Fruits and Vegetables TABLE 4-2 Daily Nutrient Goals Used in DASH Diet Studies TABLE 4-3 Setting Specific Goals Chapter 5 TABLE 5-1 Comparing Sodium in Foods TABLE 5-2 Calcium and Calories in Common Foods TABLE 5-3 Making Lean Beef and Pork Choices Chapter 6 TABLE 6-1 Prevalence of Hypertension TABLE 6-2 Common Types of Blood Pressure Medicines Chapter 9 TABLE 9-1 Looking at the Two Types of Diabetes Chapter 13 TABLE 13-1 Recipe Substitutions Chapter 14 TABLE 14-1 DASH Eating Plans TABLE 14-2 Serving Sizes for Each Food Group Chapter 15 TABLE 15-1 Comparison of Various Portions of Similar Foods TABLE 15-2 Calories, Fat, and Sodium in Typical Quick-Stop Breakfast Food TABLE 15-3 Best Choices at Ethnic Restaurants Chapter 19 TABLE 19-1 Comparing Chicken, Pork, Beef, and Fish TABLE 19-2 EPA and DHA Content in Various Types of Seafood Chapter 21 TABLE 21-1 Food Swaps for Better Heart Health List of Illustrations Chapter 4 FIGURE 4-1: Sample goal worksheet. Chapter 6 FIGURE 6-1: The inner workings of the human heart. Chapter 7 FIGURE 7-1: A normal artery before and after plaque develops. FIGURE 7-2: Blood supply to the brain. Chapter 8 FIGURE 8-1: A BMI chart. Chapter 10 FIGURE 10-1: The kidneys are bean-shaped organs that play a huge role in your b... Chapter 12 FIGURE 12-1: A sample Nutrition Facts label. FIGURE 12-2: The Whole Grain Stamps, basic (left) and 100% (right). Chapter 13 FIGURE 13-1: A garlic press and a garlic chopper. FIGURE 13-2: A microplane grater and zester. FIGURE 13-3: A rotary cheese grater. Chapter 14 FIGURE 14-1: MyPlate proportions line up with those recommended for the DASH di... Chapter 18 FIGURE 18-1: How to seed a cucumber. Chapter 19 FIGURE 19-1: How to mince garlic. Chapter 20 FIGURE 20-1: How to core and seed a pepper. Chapter 21 FIGURE 21-1: How to extract excess liquid from tofu. Chapter 22 FIGURE 22-1: It’s easy to create a foil pouch for cooking