DASH Diet (yomwe imayimira Njira Zowonjezera Kuletsa Kuthamanga Kwambiri) inakhazikitsidwa ngati njira yopezera zakudya zonse zomwe zimawathandiza kudya kapena kupewa kuthamanga kwa magazi, kapena kuthamanga kwa magazi. Zakudyazi zimagogomezera kuchepetsa tsiku ndi tsiku chakudya chokhala ndi sodium komanso magawo ena poonjezera zakudya zosiyanasiyana komanso zakudya zamtundu uliwonse. Pali zipangizo zambiri zomwe zilipo lero ku DASH Zakudya kuchokera kumalangizo ndi malingaliro a momwe mungapezere chakudya choyenera pa mapulani a zakudya ndi maphikidwe.
Zowonjezera
Kutsata DASH Diet makamaka kumatanthauza kuchepetsa kwambiri kuthamanga kwa magazi mwachibadwa, kaya pokha kapena pothandizana ndi mankhwala omwe amapezeka m'magazi. Koma kuwonjezera pa kuchepetsa kuthamanga kwa magazi, DASH Diet imaperekanso njira yokhazikika yodyera yomwe ingapereke ubwino wathanzi kupitirira kupanikizika kwa magazi kuphatikizapo kuperewera kwa thupi.
Pali kusiyana kwa DASH Chakudya chimene chawonetsedwa kukhala ndi zotsatira zovuta kwambiri pazigawo za magazi ndi ma cholesterol. Zimangowonjezera kwambiri kuposa DASH Yoyamba, koma mwina ndizo zomwe mumayenera kuti muthe kutsogolo muzochita zamoyozi ndipo mwamsanga muchepetseni cholesterol ndi kuthamanga kwa magazi ndi kusankha zakudya zabwino. Kuti muyambe, pano pali zofunikira zowonjezera Zakudya Zakudya. Izi ndizopangira zopangira ndi magawo oyenera mu DASH Chakudya cha tsiku ndi tsiku chakudya.
Zipatso ndi masamba: Kutumikira 11
Kuti mukhale osalira zambiri, taganizirani za kutumikira pano monga ½ chikho chobiriwira kapena chophika kapena 1 chikho cha masamba obiriwira.
Kutumikira kwa chipatso ndi chipatso cha chipatso kapena chikho cha ½ cha chipatso chodetsedwa.
Mbewu: Mapemphero 4
Ichi ndi chosavuta kwambiri. Kutumikira ndikofanana ndi magawo 1 a mkate kapena 1/2 chikho cha mpunga, pasita, kapena phala. Kuyeza izi poyamba; mungadabwe kuona momwe chikho cha 1/2 cha pasitala chikuwonekera pa mbale!
Mkaka Wamchere Wochepa: Kutumikira 2
1.5 ounces wa tchizi (chifukwa cha kutchulidwa, chingwe chimodzi cha tchizi chimamatira nthawi zambiri pamene 2 amerika osakaniza tchizi amakhala pafupifupi 1.5 ounces) kapena 1 chikho cha mkaka kapena yogurt.
Mavitamini ndi mtedza: 2 Kutumikira
Zakudya izi zimayesedwa mosiyana ndi kutumikira kwa nyemba zophika kulemera kwa chikho ½ ndi mtedza umodzi womwe umakhala mu 1/4 chikho.
Nyama, Nkhuku, ndi Nsomba: Kutumikira 1
Aliyense watsopano kuyang'anitsitsa zigawo adzadabwa pamene adzawona chakudya cha nyama kapena nkhuku tsiku ndi tsiku; Ndili kukula kwa kabwalo la makadi. Ngati mumakonda nsomba, muli ndi mwayi, chifukwa ndi bwino kudya nsomba zambiri tsiku.
Desserts ndi Maswiti: Kutumikira 2
Musasangalale kwambiri ndi ichi. Pamene kutumikira ndikhukhi 1 kapena supuni 1 ya shuga, mwinamwake mwakhala mukudya kale musadye chakudya chamasana. Mwachitsanzo, ngati mumadya yogurt yogulitsidwa, mwakhala mukugwiritsa ntchito shuga yowonjezera (ndipo mwinamwake mumadutsapo ndi tiyipiketi angapo).
Pali shuga wochuluka wowonjezeredwa ku chirichonse chomwe chimapangidwira (mwachitsanzo, chakudya cham'mawa, mkate, mapuloteni odyetsa) kuti ndinu okonzeka kuti musayambe kuyang'ana ma cookies. Malingaliro anga pano ndi oiwala za gululi palimodzi, nthawi zina kudzilola kuti mudye mchere kapena chakudya chodyera cha mnzanu kuti mugwire.
Mafuta ndi Mafuta: Kutumikira 2
Kutumikira kuno ndi supuni imodzi ya mafuta abwino. Apanso, uwu sikutumiki umene muyenera kupita kukawafuna.
Kugwiritsa ntchito saladi yokhala ndi saladi kapena mafuta pophika kuphika kwanu kudzagwiritsa ntchito mphotho ya tsiku ndi tsiku.
Kusankha kwanu: 1 Kutumikira
Ichi ndi chimodzi chomwe chimakhala chokongola kwambiri pamwamba pake: zipatso, ndiwo zamasamba, nyama / nkhuku / nsomba, mafuta, mbewu, kapena maswiti. Kachiwiri, ngati muli ovuta kwambiri, ndikuganiza kuti ndikuiwala za gululi, monga mtedza wambiri, supuni ya saladi yowonjezera, ndi nyama yamphongo ya pasta (ngakhale yowonda), muzigwiritsa ntchito mosavuta.
Pansi
Aliyense wokhumba kutsatira DASH Chakudya ngati chifukwa cha magazi kapena thanzi labwino ayenera kumasula buku la National Institute of Health (NIH) laulere, "Guide Yanu Yothandizira Kuthamanga kwa Magazi ndi DASH."
Zotsatira:
National Institutes of Heart, Lung, ndi Magazi a National Institutes of Health. Mtsogoleli Wanu Wothandizira Kuthamanga Kwa Magazi ndi DASH. Revised 2006.
Zofunika za Tsiku Tsiku la Chakudya. Nutrition Action Health Letter. September 2010.