Dash Diet e Khothaletsoa bakeng sa Tahlehelo ea Boima ba 'Mele le Motlakase oa Motsoako
Na u leka ho fokotsa khatello ea mali le ho theola boima ba 'mele? Ha u mong. Khatello ea mali e phahameng e ama batho ba fetang limilione tse 65 United States. Ke hoo e ka bang motho a le mong ho batho ba baholo ba bararo. 'Me boemo boo, bo tsejoang hape e le khatello ea kelello, bo ka ba le mathata a tebileng.
Haeba o feteletse ho feta, joale ngaka ea hau e ka 'na ea etsa tlhahiso ea hore u fokotse boima ba' mele ho theola khatello ea mali .
Empa ho na le lijo tse ngata haholo tseo u lokelang ho li khetha. Ho na le moralo o mong oa lijo, leha ho le joalo, litsebi li khothaletsa batho ba bangata ho u thusa ho fokotsa khatello ea mali le ho theola boima ba 'mele.
DASH Diet ho Lahla Boima ba 'mele le khatello ea mali e tlaase
Hangata litsebi tsa bongaka li khothalletsa lijo tsa DASH ho fokotsa khatello ea mali. Lijo li ka boela tsa u thusa hore u fokotse boima ba 'mele' me u ntlafatse tsela eo u phelang ka eona hantle le bophelo bo botle.
DASH e bolela mekhoa ea lijo bakeng sa khaotsa ho tsoa khafetsa. Lijo tsa DASH li ile tsa thehoa ho latela lipatlisiso tse ileng tsa hlahloba hore na mefuta e sa tšoaneng ea ho ja le mefuta e sa tšoaneng ea lijo e ama khatello ea mali joang. DASH lipatlisiso li ile tsa boela tsa hlahloba hore na ho ja ha hao hadium e ka 'na ea ama khatello ea mali joang.
Phuputso e senoletse hore lijo tse tlaase tse tlaase , tse ruileng litholoana, meroho, likokoana-hloko tse nang le mafura le lebese le tlaase li ka thusa ho fokotsa khatello ea mali. Bafuputsi ba fumane hape hore haeba u ja sesebe e nyenyane mme u tlatsa lijo tsa hau ka lijo tse nang le phepo e phahameng le lijo tse nang le potassium , u ka 'na ua theola' mele oa hao 'me ua theola khatello ea mali.
Tsela ea ho Qala Dijo ea DASH: Mehato e Mehlano ea Katleho
Haeba u se u itokiselitse ho theola khatello ea mali ea hao le ho theola boima ba 'mele joale ke nako ea ho qala lijo tsa DASH. Haeba u tšoana le dieters tse ngata, leha ho le joalo, u ka 'na ua ikutloa u ferekanngoa ke li-DASH tsohle tsa lijo le litaelo tsa lijo. Kahoo ho bohlale ho pshatla lenaneo ho fihlela ka mehato e meraro e nyenyane.
- Fokotsa tlhahiso ea hau ea sodium
- Ja lijo tsa DASH
- Latela tataiso ea phepo ea DASH
Ha e le hantle, u ka leka ho sebetsana le lenaneo lohle la DASH hang-hang, empa haeba u imeloa, u ka 'na ua tlohela ho tlohela. Ho e-na le hoo, leka ho etsa bohato bo le bong ka nako ho etsa mekhoa ea bophelo bohle ba bophelo bo botle.
Mohato oa 1: Fokotsa Letsoho la ho Ts'ehetsa Letsoalo le Matla
Haeba u se u loketse ho qala lijo tsa DASH ho fokotsa khatello ea mali, buisana le ngaka ea hao ea ho bokella boitsebiso ba bohlokoa. Dieters ea qalang DASH ho ja morero o lokela ho khetha ho ja sodium ea 2300 mg ka letsatsi kapa 1500 mg ka letsatsi. Ngaka ea hau e ka 'na ea e-ba le khothatso bakeng sa tekanyo e ntle ho uena.
Bakeng sa dieters ba batlang ho fokotsa khatello ea mali , hangata tekanyo ea sodium e tla khothaletsoa. Leha ho le joalo, lenaneo la DASH le eletsa hore u etse liphetoho butle-butle. Kahoo haeba hona joale u sa hlokomele hore na letsoalo la hau le na le eng ho hang, ngaka ea hau e ka 'na ea khothaletsa hore u qale holimo.
Hang ha u tseba hore na sodium e ja kae, qala ho fokotsa palo ea sodium ha u ja. U ka etsa sena ka litsela tse peli tse fapaneng:
- Sebelisa letsoai le tlaase. Letlapa la letsoai ke motsoako oa sodium le chloride. Ha o eketsa lijo tsa letsoai, o eketsa sodium eo ue jang. Ja letsoai le fokolang ho fokotsa lijo tsa hau ea sodium le ho khomarela lijo tsa DASH.
- Bala mangolo a lijo. Lijo tse koahetsoeng hangata li na le sodium e phahameng. Bala lengolo la Tlhahiso ea Nutrition ka lijo tseo u li jang 'me u leke ho khetha lijo tse nang le sodium e nyenyane. U tla bona ligrama tsa sodium tse thathamisitsoeng haufi le tlase ea letšoao.
Hang ha u ikutloa u phutholohile ho hlahloba phepo ea hau ea sodium, qala ho ja lijo tsa DASH ho fokotsa boima ba 'mele le ho fokotsa khatello ea mali.
Mohato oa bobeli: DASH Diet Foods ho Fokotsa Ts'oaetso ea Mali le Boima ba Lesebe
Ka mor'a hore u fokolise sodium ha u ja, joale tlatsa k'habote ea hao ka DASH lijo tsa lijo. DASH lijo tsa lijo ke tlhaho ka tlaase ho sodium. Lijo tse phetseng hantle li boetse li fokotsehile ka mafura a mangata le mafura a trans.
Ho fokotsa khatello ea mali ea hau le ho theola boima ba 'mele DASH, u lokela ho ja:
- Li-grains (mefuta e 6-8 ka letsatsi) Litholoana tse phetseng hantle li u thusa hore u ikutloe u khotsofetse e le hore u je ka tlase 'me u fokotse boima ba' mele. Lijo tsohle tsa lijo-thollo li kenyelletsa oatmeal, lijo-thollo tsa lijo-thollo kapa pasta kapa raese e sootho.
- Meroho : (mefuta e 4-5 ka letsatsi) Mefuta e mengata e theoha ka lik'hilojule 'me e fa' mele oa hao li-vithamine le liminerale tsa bohlokoa. Meroho e mengata e ncha e boetse e na le fiber.
- Litholoana : (mefuta e 4-5 ka letsatsi) Litholoana tse ntle ke tsela e ntle ea ho khotsofatsa leino le monate ntle le ho eketsa lik'hilojule tse ngata ho lijo tsa hau tsa letsatsi le letsatsi. Eketsa monokotsoai o nang le limatlafatsi ho lijo tsohle tsa lijo-thollo kapa ho nka apole kapa banana e le hore u je joaloka senojoe sa bohobe.
- Lebese le tlaase ka mafura ( 2-3 likarolo ka letsatsi) Khetha lihlahisoa tsa lebese tse tlaase kapa mafura ha u le lijong tsa DASH. Senoelo sa lebese le lekaneng ke lebese le le leng.
- Nama e monate, tlhapi kapa likhoho (li- 6 tse fokolang kapa tse fokolang ka letsatsi) Liprotheine ke karolo ea bohlokoa ea DASH ea ho ja moralo. Lijo tse monate joaloka likhoho li fana ka tekanyo e nepahetseng ea protheine. Empa u hopole hore nama e le 'ngoe kapa likhoho ke li-ounces tse 3 feela. DASH dieters e ka boela ea fumana protheine e tsoang ho mahe, tlhapi kapa nama e omeletseng .
- Linate, limela, lipeo (4-5 ho sebeletsa ka beke) Li-nut, tse kang lialmonde kapa walnuts, li ka etsa sesepa se monate. Empa tse ling tse entsoeng ka linotši le lihlahisoa tsa peo li phahame ka letsoai. Kahoo khetha bohlale bona ka tsela e bohlale 'me u je feela nako e le' ngoe ea ho sebeletsa ka nako e ngata.
- Mafura le oli ( likarolo tse 2-3 ka letsatsi) Mafura a le mong feela a na le tablespoon e le 'ngoe ea oli kapa margarine kapa likhaba tse 2 tsa liaparo tsa salate. Smart DASH dieters e lekanya mafura a bona ho netefatsa hore ha ba je haholo.
- Lijo tse tsoekere le tsoekere (tse ka tlase ho tse 5 ka beke) Haeba o eketsa tsoekere ho kofi kapa jeme ea hau, o nka tsoekere ka lijo tsa DASH. Leka ho fokotsa tsoekere ha u ja ha u le lijong tsa DASH.
Mohato oa 3: Latella DASH Nete ea phepo
Haeba o fokotsitse tlhahiso ea hau ea sodium bakeng sa maemo a khothaletsoeng mme o tlatsa lijo tsa hau tsa letsatsi le letsatsi le lijo tse amanang le DASH, joale u ka shebella litekanyo tsa hau tsa limatlafatsi. Bafuputsi ba Mekhatlo ea Sechaba ea Bophelo ba bone dieters ho fokotsa boima ba 'mele le khatello e tlaase ea mali ha ba kopana le lipakane tsena tsa phepo:
- Mafura kaofela : 27%
- Mafura a khotsofatsang: 6%
- Protheine : 18%
- Li-carbohydrate: 55%
- Cholesterol: 150 mg
- Sodium : 2300 mg
- Potasiamo : 4,700 mg
- Fiber : 30g
- Magnesium : 500 mg
- Calcium : 1,250 mg
DASH Plat of Meal Plans, DASH Recipes le Tips
U hloka lintlha tse ling tsa ho latela lijo tsa DASH? U tla fumana tataiso e sa lefelloeng e tletseng litokisetso tsa lijo, DASH e ja lisebelisoa tsa lijo le lipepepe ho website ea Sechaba ea Bophelo. U tla boela u fumane leano la matsatsi a 7 la ho ja lijo tsa DASH tse u tataisang lijong tsa libeke tse tletseng. Haeba o batla thuso e eketsehileng, ho na le tse ling tsa DASH dijo tse fanang ka tataiso Inthaneteng le libuka tsa DASH tse fumanehang bakeng sa ho reka.
Hopola hore lijo tsa DASH ke morero oa nako e telele ho theola khatello ea mali ea hau le ho theola boima ba 'mele. Hase lijo tse potlakileng kapa moralo oa ho theola boima ba 'mele. Sebelisa nako e ngata kamoo u hlokang ho ithuta ka DASH lijo le tataiso ho ntlafatsa bophelo bo botle ba nako e telele.
> Mehloli:
> Litsi tsa Tlhokomelo le Thibelo ea Maloetse. Khatello ea Mali e Phahameng.
> Mekhatlo ea Sechaba ea Bophelo. National Heart, Lung le Blood Institute Lenaneo la DASH ea ho ja lijo ke eng?
> Mekhatlo ea Sechaba ea Bophelo. National Heart, Lung le Blood Institute Tataiso ea hau ea ho fokotsa khatello ea mali.