Public Health Education 公眾健康教育

DASH Diet
得舒飲食

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Hong Kong People should adopt

the DASH diet

 

Hypertension is a common health problem in Hong Kong as well as the rest of the world. According to the population health survey 2003-2004 carried out by the Hong Kong Department of Health, 27% of the population aged 15 or above has hypertension. The percentage increased to 73% for those aged 75 or above.

高血壓是香港以及世界各地的一種常見健康問題。根據香港衛生署在2003/04年度進行的人口健康調查,15歲或以上患高血壓的佔總人口27%,75歲或以上的則上升至73%。

 

The main health hazard lies in the complications of hypertension, namely: stroke, heart attack and kidney failure. With timely treatment of the hypertension, the complications can be prevented or reduced.

高血壓容易導致中風,心臟病和腎衰竭等嚴重的併發症。只要及早治理,由高血壓引起的併發症是可以避免或減少的。

 

Treatment of hypertension includes life style changes like stopping smoking, regular exercise and a healthy diet. Medications will be needed if the treatment goal is not reached despite all those measures. Scientific research by the National Heart Lung and Blood Institute in USA showed that a diet rich in certain nutrients could prevent or reduce hypertension. This diet is called the DASH diet (Dietary Approaches to Stop Hypertension). A person should take a diet rich in potassium, magnesium and calcium and high in fruits, vegetables & low fat dairy foods, and also rich in fiber. The diet should also be high in whole grains, poultry, fish and nuts while being low in fat and red meat content, sweets and sugar-containing drinks. The diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with normal blood pressure. Those with hypertension dropped by 11 mm Hg and 6 mm Hg respectively. In addition to its effect on blood pressure, it is considered a well-balanced approach to eating for the general public. If combined with salt (sodium) restriction, the blood pressure lowering effect is further enhanced.

防治高血壓可由改變生活習慣著手,例如戒煙,恆常運動及健康飲食等。如以上措施未能達到預期效果,便要引進藥物治療。根據美國心肺和血液研究中心資料顯示,一種稱為DASH (Dietary Approaches to Stop Hypertension)的飲食,建議增加某幾類營養素的攝取量,有助預防或控制高血壓。市民平時應攝取充足的鉀質、鎂質及鈣質,多蔬果,多低脂奶類食品及多食用纖維。膳食中亦應多全穀物、家禽、魚、果仁;少脂肪、少紅肉、少甜食及少添加糖飲品。上述飲食建議對於血壓正常人士,可分別降低收縮壓(俗稱上壓)3mmHg及舒張壓(俗稱下壓)6mmHg。對於高血壓人士,則可分別降低11mmHg及6mmHg。除了對控制血壓有好處,這亦同時公認為廣大市民均衡飲食的健康選擇。如再配合減少鹽份(鈉質)的攝取量,降血壓的效果會更佳。

 

People in Hong Kong is taking too little fruits and vegetables but too much salt. The WHO recommended a salt intake of less than 5 g/day (about one teaspoonful). According to surveys conducted by the Faculty of Medicine of The Chinese University of Hong Kong, the salt intake in Hong Kong people was much higher and on the rise. In healthy adults, the average salt intake increased from 8.0 g/day during 1989-1991 to 9.4 g/day during 1996-1998 and 9.9 g/day during 2000-2002. Following an increase in dietary salt intake, the kidney normally synthesizes dopamine to increase salt excretion blood vessel relaxation. This dopamine response is not seen in Chinese. Thus Chinese are prone to dietary salt-induced hypertension.

香港人普遍進食太少蔬果,但太多鹽份。世界衛生組織建議每日鹽份攝取量不多於5克(約一茶匙)。根據香港中文大學醫學院進行的調查,港人鹽份攝取量十分高,且有上升趨勢。一名健康成年人每日平均鹽份攝取量,由1989-1991年的8克,增加至1996-1998年的9.4克及2000-2002年的9.9克。當人體鹽份攝取量增加,正常情況下腎臟會製造多巴胺鬆弛血管以增加鹽份的排泄。但中國人卻欠缺這個多巴胺反應。因此,中國人容易出現膳食鹽引起的高血壓。

 

Although the DASH diet can prevent or reduce hypertension and hence protect the kidneys, for those patients with significant kidney failure, they might not be able to excrete the potassium and the DASH may need to be modified. Such patients should consult their own doctors.

雖然得舒飲食可預防或控制高血壓,從而保護腎臟機能,但重性腎衰竭患者未必能將鉀質排泄,所以或需對得舒飲食作出調節。上述病患應諮詢主診醫生的意見。

 

People should take care of their own health. Apart from regular exercise, one should adopt healthy eating habit. A nutritious diet is not expensive and it can be delicious. The Hong Kong Medical Association, in conjunction with the Queen Elizabeth Hospital, the Hong Kong Baptist Hospital and the Hong Kong Nephrology group, has designed a set of Chinese DASH recipes. They can be downloaded from the HKMA website http://www.hkma.org/DASH/index-e.htm or www.kidney.hk/DASH. The video can be seen at www.facebook.com/DASH4HK. Dr. Alvin Y. S. CHAN, Vice-President of HKMA, composed a theme song titled "Healthy Ways of Eating" for DASH diet. (Lyric / Theme song)

每個人都應該小心照顧自己的健康。除了恆常運動外,還需養成良好的飲食習慣。健康有營養的飲食不一定比較昂貴或欠缺色香味。香港醫學會聯同伊利沙伯醫院,香港浸會醫院及香港腎科團隊特別設計了一套中式得舒餐單,市民可從本會網頁http://www.hkma.org/DASH/www.kidney.hk/DASH下載,亦可以瀏覽www.facebook.com/DASH4HK內的短片。本會副會長陳以誠醫生特別為「得舒飲食」創作主題曲《飲食有方法》。歌詞 歌曲

 

Although the DASH diet can prevent or reduce hypertension and hence protect the kidneys, for those patients with significant kidney failure, they might not be able to excrete the potassium and the DASH may need to be modified. Such patients should consult their own doctors.

雖然得舒飲食可預防或控制高血壓,從而保護腎臟機能,但重性腎衰竭患者未必能將鉀質排泄,所以或需對得舒飲食作出調節。上述病患應諮詢主診醫生的意見。

 

Press Conference on
Hong Kong People should adopt DASH Diet

防治高血壓的得舒飲食 (DASH Diet) 記者招待會

The press conference of Hong Kong People should adopt DASH Diet was held on 23 September 2011. During the press conference, we have introduced the practical tips of DASH diet, shown some of the DASH diet recipes and a tasting session was arranged. Press release

已於二零一一年九月二十三日舉行。當日我們介紹得舒飲食、其實用指引、餐單及試食。新聞稿

 

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Bringing Better Health to Our Community

「共創健康社區」

The Hong Kong Medical Association (HKMA), the Kowloon Central Cluster of the Hospital Authority, the Hong Kong Baptist Hospital and the Hong Kong Nephrology Group, have co-organized the "Bringing Better Health to Our Community" Community Service Day on Sunday, 23 October 2011 in the Hospital Authority Head Office. Officiating Guests included Dr. York CHOW, GBS, JP, Secretary for Food and Health, Dr. Amy CHIU, JP, Assistant Director of Health, Dr. HO Chung Ping, MH, JP, HKMA Community Network Central Coordinator, Dr. HUNG Chi Tim, Cluster Chief Executive of Kowloon Central Cluster of HA and Dr. Raymond CHEN, Chief Executive Officer of the Hong Kong Baptist Hospital. Over 200 participants attended the event. There were health talks on the importance of early detection and treatment of hypertension and diabetes mellitus, guidelines on DASH diet and early detection of renal diseases. Medical check-up stations on blood pressure, blood sugar, urine protein and abdominal circumference were also set up in the venue. A group of doctors provided counseling and medical service to the participants.

香港醫學會聯同九龍中醫院聯網、香港浸信會醫院及香港腎科團隊,於二零一一年十月二十三日(星期日)假醫院管理局大樓舉行「共創健康社區」活動。當日主禮嘉賓包括食物及衞生局局長周一嶽醫生, GBS, JP、衞生署助理署長趙佩燕醫生, JP、香港醫學會社區網絡中央聯絡人何仲平醫生, MH, JP、九龍中醫院聯網總監熊志添醫生及香港浸信會醫院行政總監陳祟一醫生。活動包括關於早期偵測與治療高血壓及糖尿病的重要性、DASH飲食指引和腎臟疾病的早期偵測的健康講座。現場亦提供量度高血壓、血糖、尿蛋白及腰圍等身體檢查,並由醫生提供醫學諮詢服務。

 

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