Ukutya kwe-DASH - isondlo esifanelekileyo kwixinzelelo

Ngokungafani nento ezininzi ezidliwayo, ezibhekiselelwe kumntu othile "oqhelekileyo", ukutya kwe-DASH kunomthengisi othe ngqo. Enyanisweni, ukunyanga, njengoko kubonisa ukuxilongwa okunonondlo okunomsoco ekujoliswe ekuphuculeni umzimba, ubunzima obuninzi lwezifo ezinzulu.

Ukutya kwe-DASH - yintoni na?

Ukutya kwe-DASH kuyahluke kakhulu kwiintlobo ezininzi zokutya: kubhekiselwe kulabo abaneengcinezelo zengcinezelo kwaye abafuna ukunciphisa ubunzima ukwenzela ukuba unyango lwesi sifo siphumelele. Ukusetyenziswa kwayo kunceda ukucoca iinqwelo ze-cholesterol eyingozi, eya kunciphisa uxinzelelo. Ukongezelela, kucetyiswa ukuba ukuyisebenzise ukukhusela izifo ezilandelayo:

kwi-ecological;
i-cardiovascular;
isifo seengtso zamathambo;
ukubetha;
isifo sikashukela.

Yayilungiswa kwi-States kwaye yaziwa njengenye yeyona ndlela iphumelele. Isekelwe kwiMeditera, imifuno kunye nezidlo ezimbalwa, ngoko ukutya okufana ne-DASH, ngokweengcali ezininzi, kufanelwe ukupapashwa ngokubanzi. Nangona kunjalo, kunemida ekusebenziseni ityuwa kwaye idinga isithuba esincinane sokulungiselela ngaphambi kokutshintshela kwi-DASH.

DASH Diet for Hypertension

Ezi zixhobo eziphambili zolu kutya zixinzelelo lwegazi. Ukusetyenziswa kwayo kuvumela ukulungelelanisa izinga le-cholesterol kunye nokuphucula umgangatho we-lipid metabolism, ukunciphisa ingozi yezifo ezinzulu. Ukusebenzisa isethi yemveliso efanelekileyo, i-DASH yokutya kwixinzelelo lentsholongwane inceda ukunciphisa ubunzima, ukuphucula umsebenzi wentliziyo kunye nokulahlekelwa ubunzima, ngokubanzi.

Ukutya kwaseMelika DASH

Ukutya kwe-DASH kuvumela ukusombulula kanye ngeengxaki ezintathu: ukunciphisa ubunzima, ukunyanga ingozi yempembelelo kunye nokuqhuba impembelelo yokukhusela kwimpilo. Iingcali ezininzi zikholelwa ukuba into ebangela impumelelo yayo yayiyinkqubo eyingqayizivele, ebandakanya iimveliso zokutya e-hypertension, ezisebenza ngokukhawuleza ekunciphiseni ubunzima kunye nokucwangcisa uxinzelelo. Phakathi kwazo:

imifuno neziqhamo;
imbotyi;
iimveliso ezivela kwii-grains ezipheleleyo;
inyama ephilileyo kunye nentlanzi;
iimveliso zobisi ezincinci.

Ukususela ekudleni okungenakudla okuninzi, okunomsolo, ukutya okutshaya, iipesele kunye nokutya okusemathinini, ngoko ukutya kukuxhamla kunye nokutya kwemifuno. Ngokukhetha imveliso yendalo kunye nokuquka iprotheni yezilwanyana ephezulu, ihlinzeka ngokutya okupheleleyo kunye nokutya kwezondlo ezibalulekileyo zobomi.

DASH Diet - Imenyu yeveki

Ingongoma efanelekileyo kukuba ukutya kwe-DASH, imenyu yezinto ezibandakanya iisethi ezinkulu zeemveliso, ikuvumela ukuba ulahlekelwe isisindo ngokuchanekileyo, ngaphandle kokudakalisa impilo yakho. Akuyikho ikhalori ephantsi, ngenxa yokuba ithatha i-kcal ye-2000 kcal (i-figure ingase iguquke, kuxhomekeke kwiminyaka yobudala, imeko yezempilo kunye nezinye izinto), ngoko iqulethe imveliso yexabiso lekharoriki kunye ne- index glycemic index . Imilinganiselo yeemveliso ezigqityiweyo kuyo zilinganiswa kwiingxenye, ezibandakanya nganye:

ilayisi ephekiweyo okanye i-pasta - 0.5 indebe;
isonka - i-1 piece;
iziqhamo ezibilisiweyo okanye imifuno - iikomityi ze-0.5;
izithelo okanye imifuno - 1 indebe;
Ubisi olunamanci aphantsi - 1 iglasi elincinci;
ioli yomnquma - 1 ithisipuni;
inyama ephekiweyo - 100 g.

Ngeveki, ngaphezu kweemveliso ezidwelisweyo, kucetyiswa ukuba idle ukuya kuma-5 kwiimbotyi ezomileyo, izantyambo kunye nembewu eyahlukeneyo kunye ne-3-5 servings of sweet. Ukusetyenziswa okukodwa kwebhotile engokwemvelo kunye ne-yogorts engokwemvelo yeekhalori, iimpahla eziphekiweyo, izithelo ezomileyo, iivunile zivunyelwe. Ityuwa ayinakunyuswa ngokupheleleyo ekudleni.

DASH zokupheka zokutya

Xa usebenzisa i-DASH, ukutya kuhlale kugcwele kunye nokulinganisela, kwaye ixabiso layo le-calorific (2000 kcal) livumela ukugcina umgangatho wamandla obalulekileyo kwimpilo eqhelekileyo. Ngelo xesha, umzimba ufuna iivithamini, amaminerali, amino acids kunye nezinye izinto ezibalulekileyo eziqulethwe kukutya, apho kunokwenzeka ukuba uzilungiselele izitya ezihlwaya kunye nezempilo.

Abaculi be hypertonics

Izithako:

i-oat bran-2 tbsp. iipuni;
iiflegi ezivela kwi-grains epheleleyo-2 tbsp. iipuni;
Hercules - 2 tbsp. iipuni;
umgubo oats oats - 1 tbsp. isipuni;
iiprotheni zeenkukhu zenkukhu - ii-2.
i-sinamoni, i-stevia powder-kwi-tip of the knife.

Ukulungiselela:

Kuzo zonke iimveliso zixolela inhlama kunye nokongezwa kweziqholo.
Ukucwilisa isitya segesi, ubeke iingcawa zeendawo zokubhaka uze ubhake kumacala omabini uze uphekwe.
Ukupheka amaqebelengwane ukuba aphule zibe ngamaqhekeza amancinci.

I-Shrimp kwi-avocado