DASH imayimira njira zowonjezera kuti asiye kuthamanga kwa magazi. Zaphunziridwa mochuluka ndipo zothandiza kwa anthu omwe amafunika kuyang'ana kuthamanga kwa magazi awo. Koma ngakhale mulibe kuthamanga kwa magazi, ndi njira yabwino kwambiri yodyera zakudya zabwino.
Chakudya cha DASH chimakhala ndi zipatso zambiri ndi ndiwo zamasamba, mbewu zonse, nsomba, nkhuku, nyemba ndi mankhwala osakaniza omwe alibe mafuta.
Kumathandizanso kuti mudye mtedza ndi mbewu. Zonsezi ndi zochepa mu mafuta ndi sodium.
Koma zakudya zonse zimafuna kuti musamadye zakudya zina ndipo DASH imadula zakudya zamchere, zakumwa zakumwa zakumwa za mafuta, zakudya zamasamba, maswiti, ndi nyama zofiira kapena zowonongeka.
Zakudya Zopangira Dash Diet
Pafupipafupi, izi ndi zomwe muyenera kuyesetsa tsiku ndi tsiku:
- Mafuta Onse - 27 peresenti ya zopatsa mafuta
- Mafuta okhutira - 6 peresenti ya makilogalamu anu
- Mapuloteni - 18 peresenti ya makilogalamu anu
- Zakudya zamadzimadzi - 55 peresenti ya makilogalamu anu
- Cholesterol - 150 milligrams
- Ma sodium - 2,300 milligrams (kapena osachepera ngati muli pachiopsezo, kapena muli ndi kuthamanga kwa magazi)
- Potaziyamu - 4,700 milligrams
- Calcium - 1,250 milligrams
- Magesizi - mamiligalamu 500
- Fiber - 30 magalamu
Sikovuta kufufuza zakudya zonsezi, koma ngati mutatsatira malangizidwe a tsiku ndi tsiku, mungachite bwino:
Nkhumba: 6 mpaka 8 servings tsiku . Nkhumba zimaphatikizapo mkate, phala, pasitala, ndi mpunga.
Mmodzi wogwira ntchito ndi ofanana ndi chidutswa chimodzi cha mkate, 3/4 chikho chouma, kapena 1/2 chikho chophika chophika, mpunga kapena pasta. Sankhani mbewu zonse monga mkate wa tirigu wonse kapena pasitala ndi mpunga wofiira, ngati n'kotheka.
Zipatso ndi ndiwo zamasamba: masentimita 8 mpaka 10 patsiku. Idyani mitundu yosiyanasiyana yamitundu yobiriwira komanso yobiriwira tsiku ndi tsiku.
Kutumikira kumodzi ndi makapu awiri a masamba obiriwira, 1 chikho chodulidwa kapena chopukutira zipatso ndi ndiwo zamasamba, chipatso chimodzi kapena 3/4 kapu ya madzi. Zatsopano ndi mazira ndizopangidwa bwino-zamzitini nthawi zambiri zimakhala zapamwamba kwambiri mu sodium. Koma kunja kwa masamba oundana omwe amaphatikizapo ma sauces omwe ali olemera kwambiri mu mafuta ndi sodium.
Zakaka: 2 mpaka 3 servings tsiku. Sankhani mkaka wopanda mafuta ndi mafuta ochepa, koma kupewa mkaka wonse, batala, kirimu, tchizi, theka ndi theka, komanso kirimu wowawasa. Fufuzani mafuta ochepa a yogurt, mkaka ndi kirimu wowawasa. Muyenera kudula m'mbuyo kwambiri pa tchizi-sikuti nthawi zambiri mumakhala mafuta, koma ndipamwamba kwambiri mu sodium. Kutumikira kuno ndi 1 chikho cha mkaka kapena yogurt ndi awiri okha spoonfuls kirimu wowawasa. Ngati simukukonda, kapena simungathe kudya mkaka, sankhani mkaka wa soya, wamondi kapena mpunga womwe uli ndi calcium, kapena idyani masamba obiriwira omwe ali ndi masamba obiriwira.
Nkhuku, nkhuku, ndi nsomba: zosachepera zisanu ndi chimodzi patsiku. Idyani nsomba ndi nsomba, kapena nkhuku zopanda khungu ndi nkhuku. Dulani mmbuyo pa nyama yofiira-ndipo musankhe mabala oonda. Zakudya zonse ziyenera kutumizidwa popanda mchere wambiri ndipo ziyenera kuphikidwa, zophikidwa kapena zowonjezereka. Ntchito imodzi ndi pafupifupi ma ola atatu. Mukhozanso kukhala ndi dzira limodzi patsiku.
Mtedza, mbewu, ndi nyemba: imodzi yokha patsiku. Mtedza ndi nyemba zimakukomera, koma zimakhala zochepa pang'ono mu mafuta, onetsetsani kuti mukuyang'anitsitsa zazikulu-pafupifupi 1 ounce.
Mavitamini, monga soya, nyemba zakuda, nyemba za ma navy ndi nyemba za impso zikhoza kudyedwa kawirikawiri-ndi kupanga puloteni yabwino m'malo mwa nyama. Khalani nyemba zam'chitini mwansanga nthawi zambiri zimakhala zapamwamba mu sodium. Mukhoza kuzimutsuka, koma mungafunikire kugula nyemba zowuma ndi kuziwombera pakhomo.
Mafuta ndi mafuta: masentimita awiri mpaka atatu pa tsiku. Sizinali zambiri-izi zimaphatikizanso margarine, batala, mayonesi, ndi saladi. Ntchito imodzi ndi supuni kapena ziwiri zokha.
Maswiti ndi shuga: mankhwala amodzi pa tsiku. Simukuyenera kupeĊµa zokoma zokhazokha-koma musadyeko kangapo kamodzi patsiku. Zakudya zokoma zimaphatikizapo maswiti, kupsa mtima, zakudya zam'madzi, kupanikizana, zakumwa zoziziritsa kukhosi, ndi ma cookies ochepa.
Chitsime:
National Institutes of Health. National Heart, Lung, ndi Blood Institute. "Kodi Phindu la DASH Eating Plan ndi liti?" Http://www.nhlbi.nih.gov/health/health-topics/topics/dash/benefits.html.