Mosiyana ndi zakudya zamakono zamakono, zomwe zimatchulidwa kwa munthu wina "wamba", chakudya cha DASH chimakhala ndi malo ena enieni. Ndipotu, ndizokhalitsa, chifukwa zimayimira zakudya zolimbitsa thupi zomwe zimapangitsa kuti thupi likhale bwino, ndikudwala matenda ambiri.
DASH chakudya - ndi chiyani?
Chakudya cha DASH chimasiyana kwambiri ndi zakudya zambiri: izo zimaperekedwa kwa iwo omwe akudwala matenda oopsa kwambiri omwe ayenera kuchepetsa kulemera kotero kuti chithandizo cha matenda opatsiranacho chikupambana. Kugwiritsa ntchito kwake kumathandiza kuyeretsa zotengera za cholesterol choipa, zomwe zimachepetsa kupanikizika. Kuonjezera apo, ndibwino kuti tizigwiritsa ntchito popewera matendawa:
- zojambula;
- mtima;
- matenda;
- zikwapu;
- matenda a shuga.
Iwo unayambika mu States ndipo amadziwika kuti ndi imodzi mwa yogwira mtima kwambiri. Amachokera ku Mediterranean, zakudya zamasamba komanso zakudya zochepa, kotero zakudya monga DASH, malinga ndi akatswiri ambiri, zimayenera kufalitsidwa. Komabe, ili ndi malire pa ntchito ya mchere ndipo imafuna sitepe yaing'ono yokonzekera musanayambe ku DASH.
DASH Zakudya Zakudya Zachilonda
Ambiri okhala nawo chakudya chimenechi ndi oopsa. Kugwiritsiridwa ntchito kwake kumapangitsa kuti chiwerengero cha kolesterolini chikhale chokhazikika komanso kuti chiwerengero cha mthupi chimachepetse, kuchepetsa chiopsezo cha matenda ena akuluakulu. Pogwiritsa ntchito mankhwala oyenera, chakudya cha DASH muwopseza kwambiri chimathandiza kuchepetsa kulemera, kupititsa patsogolo ntchito ya mtima ndi kuchepa thupi, makamaka.
Zakudya za ku America DASH
Chakudya cha DASH chimatha kuthetsa mavuto atatu mwamsanga: kuchepetsa kulemera, kuchiza matenda oopsa kwambiri komanso kuchita zowononga thupi. Akatswiri ambiri amakhulupirira kuti chinthu chimene chimapangitsa kuti zinthu ziziwayendera bwino, chinali chovuta kwambiri, chomwe chimaphatikizapo zakudya zopangira matenda oopsa kwambiri, omwe akugwira ntchito mwakhama kuti achepetse kulemera ndi kuimitsa mavuto. Zina mwa izo:
- masamba ndi zipatso;
- nyemba;
- mankhwala kuchokera ku mbewu zonse;
- nyama yowonda ndi nsomba;
- Mafuta ochepa kwambiri a mkaka.
Kuchokera ku zakudya zopanda mafuta, mchere, kusuta fodya, maswiti ndi zakudya zamzitini, kotero zakudya zimakhudzana ndi zakudya zamasamba. Mwa kupatsa zokonda zachilengedwe komanso kuphatikizapo mapuloteni a zinyama zapamwamba, zimapereka chakudya chokwanira komanso kudya zakudya zofunika kwambiri pamoyo.
DASH Zakudya - Menyu ya sabata
Mfundo yabwino ndi yakuti chakudya cha DASH, menyu chomwe chimaphatikizapo zinthu zambiri, zimakupatsani kulemera kwabwino, popanda kuwononga thanzi lanu. Sikuti amadziwika kuti ndi otsika kwambiri, chifukwa amagwiritsa ntchito kcalitsi ya 2000 kcal (chiwerengerocho chikhoza kusinthasintha, malingana ndi msinkhu, chikhalidwe cha umoyo ndi zina), kotero zimakhala ndi zinthu zosiyana siyana za caloric ndi glycemic index . Mitengo yowonongeka mwa izo imayesedwa mu magawo, omwe ali ndi awa:
- yophika mpunga kapena pasta - 0,5 chikho;
- mkate - chidutswa chimodzi;
- zipatso zophika kapena zamasamba - makapu 0,5;
- zipatso kapena masamba - 1 chikho;
- mkaka wotsika kwambiri - 1 galasi lofewa;
- mafuta a maolivi - supuni 1;
- nyama yophika - 100 g.
Pasanathe sabata, kuphatikizapo mankhwala omwe adatchulidwa, ndibwino kuti muzidya mpaka mbeu zisanu za nyemba zouma, mtedza ndi mbewu zosiyana ndi mbeu zisanu ndi zitatu zokoma. Kugwiritsa ntchito mafuta a chilengedwe mochepa ndi yogorts a zachilengedwe otsika, katundu wophika mwatsopano, zipatso zouma, zoumba zimaloledwa. Mchere sutchulidwa kwathunthu ku zakudya.
DASH maphikidwe a zakudya
Pogwiritsira ntchito DASH, chakudyacho chimakhala chokwanira komanso chokwanira, ndipo mtengo wake wamtengo wapatali (2000 kcal) umalola kukhala ndi mphamvu zowonjezereka pamoyo wamba. Panthawi imodzimodziyo, thupi limasowa mavitamini, mchere, amino acid ndi zinthu zina zofunika kwambiri zomwe zili ndi chakudya, zomwe zingatheke kukonzekera zakudya zokoma ndi zathanzi.
Okonza a hypertonicsZosakaniza:
- oat bran - 2 tbsp. makuni;
- Flakes kuchokera kumbewu yonse - 2 tbsp. makuni;
- Hercules - 2 tbsp. makuni;
- ufa wa oats - 1 tbsp. supuni;
- mapuloteni a nkhuku mazira - 2 ma PC.;
- sinamoni, stevia ufa - pamwamba pa mpeni.
Kukonzekera:
- Kuchokera pazogulitsa zonse mumadula mtanda ndi Kuwonjezera kwa zonunkhira.
- Sakanizani chophimba chamagetsi, malo a zidutswa za mtanda ndi kuphika kuchokera kumbali zonse mpaka mutaphika.
- Ophika okonzeka kukhala zidutswa zing'onozing'ono.
Zosakaniza:
- mapepala - zidutswa 4;
- broccoli kapena sipinachi - 200 g;
- shrimps peeled - 200 g;
- adyo - kulawa.
Kukonzekera:
- Wiritsani ma shrimp ndikuwaza madzi a mandimu.
- Masamba wiritsani, kuwaza ndi adyo.
- Dulani supupu, chotsani mafupa ndi thupi.
- Lembani ndi zitsamba zosakaniza ndi masamba.
- Kutumikira ndi osokoneza.