I-DASH imele izindlela Zokudla Zokuyeka Ukucindezeleka. Kuye kwafundiswa kakhulu futhi kuyasiza kubantu abadinga ukubuka ukucindezelwa kwegazi. Kodwa ngisho noma ungenawo umfutho wegazi ophakeme, kusengcono indlela yokudla okunempilo.
Ukudla kwe-DASH kunezinhlobo eziningi zezithelo nemifino, okusanhlamvu okugcwele, izinhlanzi, izinkukhu, izitshalo kanye nemikhiqizo yobisi ephansi noma engekho fat.
Ibuye ikuvumele ukuba udle amanye amantongomane nembewu. Ngokuvamile kunamafutha amaningi kanye ne-sodium.
Kodwa zonke izidlo zidinga ukuthi ungagcini okuthile futhi ukudla kwe-DASH kunciphisa ukudla okusawoti, iziphuzo zoshukela, ukudla okunamafutha, amaswidi, nokudla okubomvu noma okusetshenzisiwe.
Amakhemikhali ahlosekile kuDASH Diet
Ngokwesilinganiso, yilokho okufanele uhlose nsuku zonke:
- Ingqikithi Yamafutha - amaphesenti angu-27 amakhalori akho
- I-Fat egcwele-amaphesenti ayisithupha ama-calories akho
- Amaprotheni - amaphesenti angu-18 ama-calories akho
- I-carbohydrate - amaphesenti angu-55 amakhalori akho
- I-cholesterol - ama-milligram angu-150
- I-sodium - ama-milligram angu-2,300 (noma ngaphansi uma usengozini, noma unegazi eliphezulu)
- Potassium - 4 700 milligrams
- I-Calcium - 1,250 milligrams
- I-Magnesesi - ama-milligram ama-500
- I-fibre - ama-gramu angu-30
Akulula ukulandelela wonke lawo mithi, kodwa uma ulandela lezi zincomo zansuku zonke, uzokwenza kahle:
Amabele: 6 kuya ku-8 servings ngosuku . Izinhlamvu zifaka isinkwa, okusanhlamvu, i-pasta, nelayisi.
Enye yokukhonza ilingana nesinkwa esisodwa sesinkwa, 3/4 indebe eyomile, noma ikhekhe elilodwa eliphekiwe, ilayisi noma i-pasta. Khetha okusanhlamvu okuphelele njengokudla okukolweni konke noma i-pasta kanye nelayisi ensundu, noma kunokwenzeka.
Izithelo nemifino: 8 kuya ku-10 servings ngosuku. Yidla izinhlobo ezinhlobonhlobo ezimibalabala ezinemibala eluhlaza nsuku zonke.
Omunye ukhonza izinkomishi ezingu-2 zemifino eluhlaza, 1 inkomishi eqoshiwe noma eqoshiwe noma imifino, isithelo esisodwa noma i-3/4 ijusi. Okusha kanye namaqhwa kungcono izimpahla ezikhonjiwe ngokuvamile eziphakeme kakhulu kwi-sodium. Kodwa ngaphandle kwemixube yemifino efriziwe efaka ama-sauces anamafutha aphezulu kanye ne-sodium.
Ubisi: ama-2 kuya ku-3 ama-servings ngosuku. Khetha imikhiqizo yobisi engeyona fat futhi ephansi, kodwa gwema ubisi lonke, ibhotela, ukhilimu, ushizi, isigamu nengxenye, kanye nosawoti omuncu ovamile. Bheka amafutha agwetshiwe we-yogurt, ubisi no-ukhilimu omuncu. Kuzodingeka uhlehlise emuva kakhulu ushizi-hhayi nje kuphela ephezulu emafutheni, kodwa futhi ephezulu kwi-sodium. Ukukhonza lapha kungu-1 inkomishi yobisi noma i-yogurt kanye nezinsizakalo ezimbalwa ezincelisayo zokhilimu omuncu. Uma ungathandi, noma ungeke udle ubisi, khetha ukotayi, i-almond noma irayisi enamakhadikhi, noma udle imifino emifino emifino eluhlaza.
Inyama eqondile, izinkukhu, nenhlanzi: ngaphansi kwezinsizakalo eziyisithupha ngosuku. Yidla izinhlanzi nezilwane zasolwandle, noma inkukhu engenasikhumba kanye ne-turkey. Sika indlela yokubuyela emuva emzimbeni obomvu-bese ukhetha ukusikeka okuqinile. Zonke izidakamizwa kufanele zihanjiswe ngaphandle kwama-sauces asindayo futhi kufanele zibhakwe, zihlanganiswe noma zifakwe emanzini. Omunye ukukhonza cishe ama-ounces amathathu. Ungaba neqanda elilodwa ngosuku.
Amantongomane, imbewu, kanye nemifino: eyodwa ekhonza ngosuku. Amantongomane nembewu kukuhle kuwe, kepha amafutha aphezulu kakhulu, ngakho-ke qiniseka ukuthi uhlale unakekele ukuphakama ngobukhulu-cishe u-1 ounce.
Imifino, njenge-soy, ubhontshisi omnyama, ubhontshisi bama-navy nama-beans wezinso zingadliwa kancane kancane-futhi wenze i-protein enhle kakhulu esikhundleni senyama. Yiba ubhontshisi obunqotshwe ngokucophelela ngokuvamile ophezulu kwi-sodium. Ungawahlanza, kodwa ungase udingeke uthenge ubhontshisi owomile bese uwagcoba ekhaya.
Amafutha namafutha: amasevisi amabili kuya kwangu-3 ngosuku. Lokhu akuyona okuningi-lokhu kuhlanganisa igargarine, ibhotela, imayonnaise, kanye nesaladi yokugqoka. Omunye ukukhonza kuphela isipuni noma ezimbili.
Amaswidi noshukela: owodwa aphathe ngosuku. Awudingi ukugwema ukuphatha okomnandi ngokuphelele-kodwa ungadli ukwelashwa okuncane okungaphezu kweyodwa ngosuku. Ukuphatha okunomsoco kufaka i-candy, i-sorbet, i-jelly, i-jam, iziphuzo ezithambile zoshukela, nama-cookies aphansi.
Umthombo:
Izikhungo zezempilo zikazwelonke. I-National Heart, Lung, ne-Blood Institute. "Yiziphi Izinzuzo ze-DASH Eating Plan?" Http://www.nhlbi.nih.gov/health/health-topics/topics/dash/benefits.html.