DASH e bolela mekhoa ea lijo bakeng sa khaotsa ho tsoa khafetsa. E 'nile ea ithutoa haholo' me ea thusa batho ba hlokang ho shebella khatello ea mali. Empa le haeba o se na khatello e matla ea mali, e ntse e le tsela e ntle ea ho ja lijo tse phetseng hantle.
Lijo tsa DASH li na le litholoana le meroho e mengata, lijo-thollo kaofela, litlhapi, likhoho, limela le lihlahisoa tsa lebese tse tlaase kapa tse seng mafura.
E boetse eu lumella ho ja linate le lipeo tse ling. Ka kakaretso e tlaase ka mafura le sodium.
Empa phepo e 'ngoe le e' ngoe e hloka hore u fokotse ntho e itseng 'me lijo tsa DASH li fokotse lijo tsa letsoai, lino tse tsoekere, lijo tse monate, li-sweets le lijo tse khubelu kapa tse entsoeng.
Lihlahisoa tse lebelitsoeng bakeng sa lijo tsa DASH
Ka kakaretso, mona ke seo u lokelang ho ikemisetsa ho se etsa letsatsi le leng le le leng:
- Kakaretso ea Fat - karolo ea 27 lekholong ea lik'hilojule tsa hau
- Fat e Fatiloeng - karolo ea 6 lekholong ea lik'halori tsa hau
- Protheine - karolo ea 18 lekholong ea lik'halori tsa hau
- Li-carbohydrate - karolo ea 55 lekholong ea lik'halori tsa hau
- Cholesterol - limiligrama tse 150
- Sodium - limiligrama tse 2 300 (kapa ka tlase haeba u kotsing ea ho ba le khatello e phahameng ea mali)
- Potasiamo - limiligrama tse 4 700
- Calcium - limiligrama tse 1,250
- Magnesium - limiligrama tse 500
- Fiber - 30 dikgerama
Ha ho bonolo ho latalla limatlafatsi tseo kaofela, empa haeba u latela litlhahiso tsena tsa letsatsi le letsatsi, u tla etsa hantle:
Lihlahisoa: Li-servings tse 6 ho isa ho tse 8 ka letsatsi . Li-grains li kenyelletsa bohobe, lijo-thollo, pasta le raese.
Mosebeletsi o mong o lekanang le sengoathoana se le seng sa bohobe, senoelo sa 3/4 se omileng, kapa senoelo sa 1/2 se phehiloeng, raese kapa pasta. Khetha lijo tsohle tse kang bohobe bohle ba koro kapa pasta le raese e sootho, neng kapa neng ha ho khoneha.
Litholoana le meroho: li-servings tse 8 ho isa ho tse 10 ka letsatsi. Ja mefuta e fapa-fapaneng e mebala-bala e mebala e mebala-bala ea letsatsi le leng le le leng.
Tšebeletso e le 'ngoe ke likopi tse 2 tsa meroho e makhasi, kopi e le' ngoe e entsoeng kapa e nang le lisiloeng, meroho, tholoana e le 'ngoe kapa lero la 3/4. Mantsoe a macha le a metsoako ke lihlahisoa tse ntle ka makotikoti hangata li phahame haholo ka sodium. Empa ka ntle ho li-blend tsa meroho tse nang le serame tse akarelletsang li-sauces tse mafura le sodium.
Lijo: Lijo tse peli ho isa ho tse 3 ka letsatsi. Khetha lihlahisoa tsa lebese tse se nang mafura le mafura, empa qoba lebese, botoro, tranelate, chisi, halofo le halofo, le tranelate ea bolila e tloaelehileng. Batla mafura a mafura a yogurt, lebese le tranelate e bolila. U tla tlameha ho khaola ka morao haholo-ngata ha e le mafura haholo, empa e boetse e phahame ka sodium. Ho sebeletsa mona ke 1 senoelo sa lebese kapa ka yogurt 'me feela banyalani ba bang ba spoonfuls ea tranelate e bolila. Haeba o sa rate, kapa o ke ke oa ja lebese, khetha lebese la soy, la almonde kapa la raese le matlafetseng ka calcium, kapa u je meroho e mengata e tala ea makhasi.
Nama e nyenyane, likhoho le tlhapi: li-servings tse ka tlaase ho tse tšeletseng ka letsatsi. Ja litlhapi le lijo tsa leoatleng, kapa khoho e se nang letlalo le Turkey. Qetella ho nama e khubelu-'me u khethe feela ho khaola. Lijo tsohle li lokela ho etsoa ntle le li-sauces tse boima 'me li lokela ho apeha, li koahetsoe kapa li behoe. Tšebeletso e 'ngoe ke hoo e ka bang li-ounces tse 3. U ka ba le lehe le le leng ka letsatsi.
Linate, lipeo le limela: ngoe e sebelisoang ka letsatsi. Linate le lipeo li ntle ho uena, empa li na le mafura a mangata, kahoo etsa bonnete ba hore u sheba mahlaseli a mangata-e ka bang 1 ounce.
Li-legumes, tse kang soya, linaoa tse ntšo, linaoa tsa linaoa le linaoa tsa liphio li ka jeoa ka makhetlo a mangata-'me li etsa liprotheine tse babatsehang bakeng sa lijo. E-ba le linaoa tse nang le makhasi a hloekileng hangata li phahame ka sodium. U ka li hlatsoa, empa u ka 'na ua hloka ho reka linaoa tse omileng ebe u li soahela lapeng.
Mafura le oli: servings ea 2 ho ea ho ea 3 ka letsatsi. Hase ntho e ngata-sena se akarelletsa margarine, botoro, mayonnaise le liaparo tsa salate. Tšebeletso e le 'ngoe ke mpho ea lefatse kapa tse peli feela.
Sweets le tsoekere: e mong o tšoara ka letsatsi. Ha ho hlokahale hore u qobe ho tšoara ka monate-empa u se ke ua ja phekolo e nyane ka letsatsi. Litloaelo tse monate li kenyelletsa lipompong, li-sorbet, jelly, jeme, lino tse tahang tse tsoekere le li-cookie tse tlaase.
Mohloli:
Mekhatlo ea Sechaba ea Bophelo. National Heart, Lung le Blood Institute. "Melemo ea Dash Eating Plan ke efe?" Http://www.nhlbi.nih.gov/health/health-topics/topics/dash/benefits.html.