DASH zakudya

Tatiana Eliseeva mkonzi wa projekiti Chakudya +

DASH-Diet (Dietary Approaches to Stop Hypertension) ndi njira yamphamvu yopangidwira kuti magazi azithamanga. Zakudya zimagwiritsa ntchito zakudya zomwe zimakhala ndi sodium yochepa, yochuluka mu calcium, magnesium ndi potaziyamu. Menyu imayang'aniridwa ndi masamba ndi zipatso, popanda malire, mkaka wopanda mafuta ochepa komanso zinthu zonse zambewu, mtedza, nsomba ndi nkhuku. Ndi zoletsa zololedwa nyama yofiira, maswiti ndi zakumwa zotsekemera.

Mbiri ya

DASH zakudya mobwerezabwereza zimabwera ku kafukufuku wochitidwa ndi National Institute of Health. Mmodzi wa iwo adawonetsa kuti kuthamanga kwa magazi kumatha kuchepetsedwa ndi zakudya, ngakhale mukumwa tsiku ndi tsiku 3,300 mg ya sodium. Kuphatikiza apo, malinga ndi zakudya za nizkosoleva, adachepetsa chiwopsezo cha matenda ambiri, monga sitiroko, mtima ndi kulephera kwa impso, miyala ya impso, matenda ashuga ndi mitundu ina ya khansa. Komanso, chakudya cha DASH chakhala chothandiza pakuchepetsa thupi komanso kukonza thanzi. Chakudya chambiri chokoma, chosiyanasiyana komanso chopatsa thanzi chopanda malire. Ndi maubwino awa, zakudya za DASH zidatenga malo oyamba pamndandanda wazakudya ndi akatswiri US News & World Report mu 2011 - 2018 zaka.

Poyambirira phunziroli silinali cholinga choletsa kuchepa kwa thupi, chakudya chidatsukidwa bwino komanso zakudya zowuma ndipo chimachokera pamaganizidwe azakudya, zomwe zimapezeka m'ma 90s azaka za zana la 20.

Komabe, funso labwino kuwonda linakhala lofunika kwambiri kwa anthu ambiri. Izi zapangitsa kuti pakhale kufunikira kopanga ndondomeko yosavuta yochepetsera kulemera, pogwiritsa ntchito DASH-products. Zinatengera kafukufuku wina kuti mukapeza zakudya anawonjezera zakudya zomanga thupi ndi opindulitsa kwa mtima dongosolo mafuta "olondola", ndi kuchepetsa chiwerengero cha "chabe carbs". Choncho zakudya motsutsana matenda oopsa anayamba zimathandiza kuti zisathe ndi otetezeka kuwonda.

Gwero lalikulu la mapulani pazakudya DASH lidakhala buku la katswiri wazakudya Marla Heller, Purezidenti wakale wa Illinois dietetic Association. Malangizo atengera mfundo zakuyang'anira kunenepa. Zakudya zodzaza ndi zipatso ndi ndiwo zamasamba, ndizolemera komanso zowoneka bwino. Zakudya zokhala ndi mapuloteni komanso mafuta athanzi zimakwaniritsa njala yanu mosavuta. Monga nsonga zakuthwa mu shuga wamagazi, zimayambitsa njala, chakudya cha DASH chimathandizira shuga wamagazi pamlingo wokhazikika popanda "roller coaster". Amachepetsanso chiopsezo chokhala ndi matenda a shuga kapena kuthandizira kuwunika matenda omwe alipo. Kudya koyenera kumachepetsa triglycerides, kumawonjezera "zabwino" HDL - cholesterol, komanso kumachepetsa "zoipa" LDL cholesterol. Kuchuluka kwa mapuloteni mu zakudya kumakuthandizani kuti muchepetse kuchepa kwa kagayidwe ndikusunga minofu mukataya mafuta.

Malangizo okhudzana ndi kupatsa thanzi kalembedwe ka DASH adapangidwa, choyambirira, anthu omwe ali ndi matenda oopsa. Komabe, ndondomekoyi itha kugwiritsidwa ntchito ngati chitsanzo cha kudya koyenera kwa banja lonse. Zachidziwikire, zakudya zopangidwa patsogolo zimachepetsa kuthamanga kwa magazi. Koma kuwonjezera apo, imachepetsa cholesterol ndikuchepetsa kuyankha kotupa, kumawonjezera mtima wamitsempha. Kugwiritsa ntchito msinkhu uliwonse - wagwiritsidwa ntchito bwino kutsitsa kuthamanga kwa magazi mwa akulu ndi ana omwe. Chifukwa chake aliyense akhoza kuyika zakudya za DASH pazakudya zanu. ^[1]

Zakudya za sayansi

Zakudya za DASH zimachokera ku kafukufuku wasayansi pazakudya zolimbana ndi matenda oopsa. Zatsimikiziridwa kuti zimasunga kuthamanga kwa magazi m'njira zovomerezeka, zimachepetsa cholesterol ndikuwonjezera chidwi cha insulin. Kuyang'anira kuthamanga kwa magazi sikungotengera zakudya zachikhalidwe zomwe zili ndi mchere wambiri kapena sodium. Zakudyazo zimachokera ku ndondomeko ya zakudya zomwe zimatsimikiziridwa ndi kafukufuku, zimachepetsa kupanikizika chifukwa cha kuchuluka kwa potaziyamu, magnesium, calcium ndi fiber. Zakudya zokhala ndi zipatso, ndiwo zamasamba ndi mkaka wopanda mafuta ochepa, zakudya zambewu zonse komanso zakudya zochepa zoyengedwa bwino kuposa momwe zimayambira pazakudya za DASH.

Chifukwa chake, zakudya za DASH zimalimbikitsa kuti National Institute of Heart, lung and magazi department of Health and human services, United States, ^[2] American mtima Association. Zakudyazi zimatanthauza malangizo azakudya ku America ^[3] ndi Maupangiri aku US pankhani yothana ndi kuthamanga kwa magazi. ^[4]

Malangizo pakusinthira ku DASH-diet

• Onjezerani ndiwo zamasamba pamasana ndi chakudya chamadzulo.
• Sinthanitsani zipatso kamodzi kapena muwapatseko chotupitsa. Mutha kudya zipatso zamzitini komanso zouma, koma osasankha shuga wowonjezera.
• Chepetsani theka theka la mafuta, margarine kapena mavalidwe a saladi, gwiritsani ntchito mavalidwe opanda mafuta kapena otsika.
• M'malo mwa mkaka wamafuta ochepa mafuta ochepa.
• Kuchepetsa gawo latsiku lililonse lazakudya za nyama mpaka 170 g. zotheka kuphika ndiwo zamasamba mbale.
• Limbikitsani zakudya zanu ndi mbale za nyemba zouma.
• Sinthanitsani tchipisi kapena maswiti ku mtedza, zoumba, ma popcorn osasungunuka opanda batala, ndiwo zamasamba zosaphika, kumwa mafuta ochepa kapena yogurt wachisanu, osasungunuka.
• Mukamagula, samalani ndi zolemba, posankha zakudya zomwe zili ndi sodium wocheperako.

Chepetsani mchere, mutha kupitanso pang'onopang'ono. Choyamba iduleni mpaka 2300-2400 mg wa sodium patsiku (pafupifupi supuni 1). Mutazolowera kumverera kwatsopano - muchepetse mpaka 1500 mg wa sodium patsiku (pafupifupi 2/3 supuni ya tiyi). Nambalayi idangodya sodium mu zakudya osati kungowonjezera mchere.

Kodi DASH zakudya?

DASH zakudya zimathandiza kuchepetsa kuthamanga kwa magazi powonjezera michere yayikulu mu zakudya. Potaziyamu, calcium, magnesium imathandizira kutsitsa kuthamanga kwa magazi. Zinthu izi zimalowa m'thupi kudzera pakuphatikizika kwa zipatso, ndiwo zamasamba, mkaka wopanda mafuta ambiri. Kuphatikiza apo, muyenera kuchepetsa kudya kwa sodium ndi mchere womwe umapangitsa kuti madzi asungidwe m'thupi ndikuwonjezera kukakamizidwa. Popita, ndikulimbikitsidwa kuti kusuta fodya, kumwa mowa pang'ono, kuchita masewera olimbitsa thupi komanso kuchepetsa kunenepa, zomwe zimapangitsa kuti pakhale chakudya cha DASH. ^[6]

Kodi mungatani kuti mukhale wathanzi?

Pofuna kuwonda komanso kuwongolera thanzi labwino tikulimbikitsidwa kuti muchepetse kudya kwa shuga wowonjezeredwa kuzinthu komanso zakudya zoyengedwa bwino komanso zosinthidwa. Chofunika kwambiri ndikusinthidwa kwazakudya kwa anthu omwe ali ndi matenda a metabolic, prediabetes kapena matenda ashuga omwe alipo. Azimayi atatha kusamba, zakudya izi zidzathandiza kuchepetsa kulemera kowonjezera nthawi zambiri zimakhala zovuta kwambiri m'zaka zapakati. Kudya kotereku kumachepetsa kufunikira kwa thupi kwa insulin ndikuchepetsa chizolowezi choyika mafuta pakati pathupi. Kuchepetsa m'chiuno ndi mwayi wofunikira pakuchepetsa kuopsa kwa thanzi. ^[7]

Zakudya Zamasamba Zamasamba

Mukapeza zakudya mwachibadwa pali njira zamasamba. Kupereka nyama kumangowonjezera mphamvu zake.

Mumayambira pati?

• Sankhani zakudya zathunthu, zopanda organic, zosasankhidwa, ngati zingatheke, zolimidwa mdera lanu.
• Idyani masamba osachepera kamodzi pa chakudya chilichonse.
• Pazakudya zilizonse zodyera muzidya masamba kapena zipatso.
• Pewani tirigu chifukwa ali ndi gluteni. Sinthanitsani njere zoyengedwa monga mkate woyera, pasitala yoyera ndi mpunga woyera ku mbewu zonse, monga mpunga wakuthengo ndi bulauni, oats.
• M'malo mwa zokometsera zomwe zimakhala ndi mchere, shuga ndi zowonjezera zonunkhira, gwiritsani ntchito zokometsera zachilengedwe, otsika mu sodium, mwachitsanzo, zitsamba ndi zonunkhira. ^[8]

Gwiritsani mukapeza-zakudya

Ngakhale kuti chakudya cha DASH chinapangidwa makamaka kuti chithetse kuthamanga kwa magazi, chimakhala ndi phindu ku machitidwe ena amthupi. Samalirani izi, ngakhale kuthamanga kwa magazi kwanu kukuchepera malire - mtengo wa systolic kuyambira 90 mpaka 120 mm Hg. art., ndi diastolic kuyambira 60 mpaka 80 mm Hg. nkhani

1. 1 Kutsika kwa magazi

Malinga ndi kafukufuku, zakumwa za DASH zidachepetsa kwambiri kuthamanga kwa magazi, komanso kuchepetsa kudya kwa kalori kumathandizira. ^[12] kumachepetsa kupsyinjika kwa kuchepa kwa sodium pamodzi ndi DASH zakudya. ^[13]

1. 2 Amachepetsa kunenepa kwambiri

Kunenepa kwambiri kumayambitsa matenda oopsa. Ngakhale kutayika kwa makilogalamu 3-5 kumawongolera kuchuluka kwa tonometer. ^[14]DASH zakudya zothandiza kwambiri pantchito yochepetsa kunenepa kwambiri ndi kukula m'chiuno kuposa zakudya zachikhalidwe zoletsa ma calories. ^[15]

1. 3 Amachepetsa chiopsezo cha matenda ashuga

Kafukufuku wina akuti chakudya cha DASH chimapangitsa chidwi cha insulin, chomwe chimathandizira kulipidwa kwa matenda amtundu wa 2. Pamene iye akulimbana ndi zizindikiro za kagayidwe kachakudya syndrome - matenda oopsa, shuga, kunenepa kwambiri.

1. 4 Amachepetsa chiopsezo cha khansa zina

Mbewu zonse, masamba ndi mtedza ndi kuchepetsa mchere, nyama ndi mkaka zimachepetsa chiopsezo cha khansa zina ^[16], makamaka, khansa yoyipa ^[17] ndi khansa ya m'mawere ^[18].

1. 5 Amachepetsa kuopsa kwa matenda amtima

Kuthamanga kwa magazi kumapangitsa kuti zikhale zovuta pamtima. Bungwe la zaumoyo padziko lonse lapansi (lomwe) lidazindikira kuchepa kwa kumwa mchere mwazinthu zofunikira kwambiri polimbana ndi mavuto amtima wapadziko lonse ^[19]. Kutsika kwa cholesterol "choyipa" ndikuwonjezera "chabwino" kumateteza pakupanga zolembera m'mitsempha. Chifukwa chake DASH zakudya zimachepetsa chiopsezo cha sitiroko ndi matenda amtima.

Malangizo pakupanga chakudya

zipatso

Mukapeza zakudya sikuletsa kusankha zipatso. Atha kukhala nthochi, malalanje, zipatso, mphesa, mananazi, mango, mphesa, maapulo, mapichesi, mavwende, apurikoti, zipatso zosiyanasiyana ndi zipatso zolandilidwa zolandilidwa - zipatso, mphesa zouma, prunes, nkhuyu, ndi zina, Kupatula pomwe mungasankhe zipatso zouma popanda kuviika mu madzi a shuga kapena boning mu shuga waufa. Idyani zipatso 4-5 patsiku. Kutumikira kumodzi ndi zipatso zapakatikati, Cup zipatso zatsopano/zozizira, theka la Cup yophika zipatso kapena madzi achilengedwe opanda shuga, kotala Kapu ya zipatso zouma.

masamba

Zimaloledwanso masamba aliwonse: broccoli ndi mitundu yonse ya kabichi, tomato ndi mbatata, tsabola wokoma, sipinachi, nyemba zobiriwira ndi nandolo. Monga zipatso, idyani masamba 4-5 patsiku. Kutumikira ndi Kapu imodzi yamasamba odulidwa osaphika kapena masamba ena, theka la kapu ya masamba ophika kapena 100% madzi a masamba.

Mbewu

Njere zothandiza kwambiri ndi mpunga wabulauni komanso wamtchire, oats, buckwheat, amaranth, quinoa ndi Teff. Zili ndi ulusi wofunikira komanso wopanda gluten. Cholinga cha mapira 6 amtundu uliwonse tsiku lililonse, kuwerengera gawo limodzi ngati theka la chikho chophika.

Nyemba, mbewu ndi mtedza

Mtedza uliwonse, njere, ndi nyemba, monga mphodza, nandolo, nyemba, nyemba zamitundu yosiyanasiyana, nandolo, nyemba za Navy ndi njira yabwino yopangira chakudya cham'mbali kapena chokhwasula-khwasula. Cholinga chake ndikudya mpaka 4 servings pa sabata. Gawo la mankhwalawa - theka la Kapu yophika nyemba, 1/3 chikho cha mtedza, supuni 2 za mbewu kapena mafuta a mtedza kapena mbewu.

Mafuta abwino

Kutupa, kokonati, azitona, chiponde kapena batala wa amondi wopanda shuga wowonjezera kumathandizira mitsempha yamagazi ndi mtima. Mafuta ndi supuni 1 yamafuta, ndi magawo atatu mpaka atatu tsiku lililonse.

Mkaka wopanda mafuta ambiri

Zakudya za DASH zimalimbikitsa kudya mkaka wocheperako womwe umachepetsa mafuta, kusankha opanga organic, nyama zokulira msipu. Ngati Mumamatira ku mtundu wa vegan wa zakudya za DASH phatikizani mkaka wamasamba muzakudya, monga amondi kapena kokonati yoghurt ya mkaka ndi tchizi. Gawo pankhaniyi ndi kapu ya mkaka kapena mkaka wa vegan, kapena 1/3 chikho cha kanyumba tchizi / tofu, tsiku limaloleza 2-3 magawo a gululi.

Chakudyacho chiyenera kuchepetsedwa kapena kuchotsedwa

DASH zakudya ndizosiyanasiyana ndipo siziphatikiza zoletsa zambiri.

Nyama

Zakudya zodziwika bwino za DASH zimalimbikitsa kuti musamadye nyama zamafuta chifukwa chokhala ndi mafuta ambiri komanso sodium yambiri. Mafuta a ng'ombe, nyama ya nkhumba ndi nkhumba ayenera kuchotsedwa. Kondani nkhuku zowonda kapena nsomba. Zakudya zamasamba zamasamba, nyama sizimachotsedwa, zomwe zimapangitsa kuti zakudyazo zikhale zogwira mtima kwambiri.

Mafuta a mkaka

Tchizi, mkaka wamafuta ndi yogurt amachotsedwanso pazakudya komanso chifukwa cha mafuta ochulukirapo.

Shuga ndi maswiti

Zakudya za DASH sizimachotseratu maswiti ndi shuga woyengedwa, koma zimachepetsa magawo asanu a maswiti ochepa mafuta sabata. Kutenga kumatengedwa ngati supuni 5 shuga, kupanikizana kapena odzola, 1 Cup ya mandimu kapena chakumwa chilichonse chokhala ndi shuga. Zachidziwikire, ndi bwino kusiya gawo ili la shuga ndikuyika zipatso zatsopano.

Sodium

Pali magawo awiri a sodium pansi pa DASH-zakudya: 2300 mg ndi 1500 mg patsiku. Yambani ndi gawo loyamba, kuchepetsa mchere supuni 1 patsiku. Pambuyo pa kusintha kwa masamba a kukoma, kuchepetsa kuchuluka kwa sodium kupitirira 2/3 supuni ya mchere. Ganizirani za sodium yonse mu zakudya, osati kuwonjezera pa mchere wamchere.

mowa

Zakudya za DASH sizimangokhala zakumwa zoledzeretsa, koma zimangolangizidwa kuti zizitsatira pakumwa pang'ono. Izi sizikutanthauza kupitilira kamodzi patsiku kwa azimayi komanso osapitilira ma servings awiri kwa amuna. Gawo limodzi la gawo lino likuwoneka ngati 400 ml. mowa, 170 ml ya vinyo kapena 50 ml ya mizimu. Kumbukirani kuti mowa sungakhale ndi thanzi labwino, pomwe kuukana kwathunthu kumawonjezera kuchiritsa kwa zakudya zilizonse. ^[20]

Momwe mungasamalire zomwe zili mu sodium mu DASH zakudya

Kuti mupeze zotsatira zolonjezedwa ndi DASH-zakudya, kuchuluka kwa kudya tsiku ndi tsiku kwa sodium sikuyenera kupitirira 2,300 mg kapena, ngati pakufunika, 1500 mg.

Njira yayikulu yokwaniritsira izi ndikusankha zakudya zopatsa thanzi mukamagula zinthu, kuphika kukhitchini yanu, kapena pochezera malo ogulitsira.

Lembani malangizo othandizira kuchepetsa sodium mu zakudya mwatsatanetsatane pazochitika zilizonse.

Kugula zinthu m'sitolo:

• Phunzirani zolemba zazakudya, makamaka zomalizidwa pang'ono ndi zokometsera kuti musankhe mchere wochepa ndi sodium mumtundu wina.
• Sankhani nyama zatsopano - nkhuku, nsomba, nyama yowonda, m'malo mwa nyama yankhumba yam'chitini, ham, etc.
• Sankhani zipatso, ndiwo zamasamba ndi masamba m'malo mwazitini.
• Pewani zakudya zokhala ndi mchere wowonjezera wowonjezera - nkhaka zouma, ndiwo zamasamba, maolivi, sauerkraut.
• Pewani chakudya chofulumira - Zakudyazi, mpunga wonunkhira, mbatata yosenda, miniti, ndi zina zambiri.

Kuphika chakudya chanu:

• Musawonjezere mchere mukamaphika dzinthu ndi mbale zammbali za mpunga, pasitala ndi chimanga.
• Pripravljena wokonzeka kudya zipatso zatsopano kapena zouma, zonunkhira, madzi a mandimu kapena laimu, zokometsera zopanda mchere.
• Zakudya zoviikidwa mu brine, zamzitini, nadzatsuka pansi pa madzi kuchotsa mchere wochuluka.
• Chepetsani mchere wowonjezera m'zakudya zawo zonse.

Kudya kunja:

• Afunseni kuti aziphika osawonjezera mchere komanso monosodium glutamate.
• Ndi bwino kukana dongosolo la mbale zaku Asia, ndizodziwika bwino m'ndime yapitayi, opatsa mphamvu.
• Pewani mbale zokhala ndi nyama yankhumba, zipatso, maolivi, tchizi ndi zinthu zina zamchere.
• Pewani mbale zomwe zimasuta, kuzifutsa, zamzitini, kapena kuphika ndikuwonjezera msuzi wa soya kapena msuzi.
• M'malo mwa tchipisi kapena batala, sankhani zipatso kapena ndiwo zamasamba ngati mbale yotsatira.

Zakudya zosafunikira ndizakudya zachisanu, zakudya zam'maphukusi ndi msuzi wa La carte. Zokometsera zomwe zimakhala ndi "zobisika" za sodium - ketchup, mpiru, msuzi wa soya, mitundu yambiri ya saladi ndi msuzi wamphesa.

Chonde dziwani kuti sodium yambiri yomwe imalowa m'thupi si mchere wothira mchere. Ndi sodium kuchokera kuzakudya zopangidwapo, zokhwasula-khwasula zamchere, tchizi, masangweji ndi ma burger, mbale zanyama ndi pasitala, msuzi ndi nyama zozizira, pizza ngakhale mkate.

Kuti muchepetse kunenepa kwambiri, kupatula zoletsa sodium / mchere, muyenera kuchepetsa pang'onopang'ono kuchuluka kwa zopatsa mphamvu tsiku lililonse.

Malangizo onse pochepetsa kuchepa kwa kalori:

• Idyani zakudya zazing'ono tsiku lonse, pewani nthawi yayitali pakati pakudya kapena kudya kwambiri mukapuma.
• Chepetsani nyama, ndikuwonjezera masamba, zipatso, mbale za nyemba zouma kapena njere zonse.
• Sinthanitsani ndiwo zamasamba ndi maswiti zipatso ndi ndiwo zamasamba.
• Sinthanitsani madzi akumwa kapena zakumwa zosakaniza ndi shuga ndi madzi oyera.

Kuphatikiza pakuchepetsa kudya kwa sodium, mphamvu ya DASH zakudya yomwe imatheka ndikuwonjezera potaziyamu pazakudya.

Ambiri ali ndi zakudya za potaziyamu monga mbatata (yokhazikika komanso yotsekemera), yogurt (ngakhale mafuta), madzi a lalanje, nthochi, apricots, prunes, nyemba zosiyanasiyana (soya, mphodza, nyemba, nandolo), ma almond. ^[21]

Pafupifupi chakudya cha mlungu uliwonse DASH-zakudya

MLUNDU

• Chakudya cham'mawa - bagel yathunthu ndi 2 tbsp batala wamchere-wopanda mchere. 1 lalanje. 1 chikho chochepa mafuta mkaka, kapena decaffeinated khofi.
• Chakudya chamadzulo - saladi wa masamba a sipinachi, peyala watsopano, magawo a Chimandarini, amondi, wokhala ndi vinyo wosasa. Ophwanya 12 opanda mchere. 1 chikho cha mkaka wosaka.
• Chakudya chamadzulo - cod yophikidwa mu uvuni ndi zitsamba. Chakudya cham'mbali cha mpunga wofiirira wokhala ndi masamba. Mwatsopano wobiriwira nyemba, steamed. 2 tsp mafuta a azitona. Dessert watsopano zipatso ndi akanadulidwa timbewu. Tiyi ya azitsamba.
• Akamwe zoziziritsa kukhosi - 1 Cup mafuta wopanda yogurt. Zofufumitsa 4 za vanila.

TSIKU LACHISANU

• Chakudya cham'mawa - saladi ya zipatso ndi vwende, nthochi, maapulo, zipatso ndi walnuts, atavala yogurt ya vanila yopanda mafuta. Muffin yamafuta okhala ndi 1 tsp batala wopanda mafuta a TRANS. Tiyi wamchere.
• Chakudya chamadzulo - Shawarma mikate yonse ya tirigu, curry wa nkhuku, Apple ndi karoti. Mkaka wochuluka.
• Chakudya chamadzulo - spaghetti wokhala ndi masamba osungunuka opanda mchere ndi 1 tsp wamafuta. Saladi wamasamba ndi amadyera, atavala ndi mafuta ochepa. Mpukutu wa tirigu wochepa. 1 timadzi tokoma. Madzi owala opanda shuga.
• Akamwe zoziziritsa kukhosi - zoumba. 30 gr. macroquettes opanda mchere. Mbeu za mpendadzuwa.

ENVIRONMENT

• Chakudya cham'mawa - oatmeal mkaka wopanda mafuta kapena madzi opanda mchere wokhala ndi 1 tsp sinamoni ndi 1 tsp mafuta opanda mafuta a TRANS. Nthochi 1. Tositi imodzi yambewu.
• Chakudya chamasana - saladi ya tuna ndi plums, mphesa, udzu winawake, ndi saladi ya parsley.
• Chakudya chamadzulo - nyama yophika ng'ombe ndi ndiwo zamasamba zokhala ndi mpunga wakuthengo. Pecans. Chinanazi. Chakumwa cha madzi a rasipiberi ndi madzi owala.
• Akamwe zoziziritsa kukhosi - otsika mafuta yogati. 1 pichesi.

LACHITATU

• Chakudya cham'mawa - dzira yophika ndi 1 tbsp maolivi. Pudding yogurt yamafuta ochepa ndi mbewu za Chia, nkhuyu ndi uchi. Tiyi wamchere.
• Chakudya cham'mawa sangweji ya mkate wonse wa tirigu ndi chifuwa cha nkhuku, tchizi, phwetekere, letesi, mayonesi otsika mafuta. 1 apulo.
• Chakudya chamadzulo - spaghetti ndi grated Parmesan. Sipinachi saladi, kaloti, mwatsopano bowa, mazira chimanga ndi zamzitini yamapichesi ndi vinyo wosasa.
• Akamwe zoziziritsa kukhosi - maamondi okazinga opanda mchere kapena ma apricot owuma.

TSIKU LATATU

• Chakudya cham'mawa - chotupitsa ndi mkate wamphumphu wopanda mafuta osaphika. Khofi wopanda shuga kapena mkaka wochepa wamafuta. 2 Clementine.
• Chakudya chamadzulo ndi Turkey wophikidwa mu tortilla ya tirigu ndi peyala, zitsamba ndi tchizi. Maula ndi mtedza.
• Nkhuku yophika chakudya chamadzulo ndi Chile. Chakudya cham'mbali cha mbatata. Peyala. Yogurt wopanda mafuta.
• Akamwe zoziziritsa kukhosi - maapulo ndi sinamoni. Zipatso.

MASIKU

• Chakudya cham'mawa - chofufumitsa mkate wonse wa tirigu ndi mazira opukutira m'mafuta. Nthochi. Khofi wopanda shuga ndi zonona.
• Chakudya chamadzulo - mbale yotsatira ya nyemba zoyera ndi peyala. Saladi wa kaloti wonyezimira, nkhaka zatsopano ndi amadyera ndi kuvala saladi.
• Chakudya chamadzulo - uvuni wophikidwa mbatata yokometsedwa ndi hummus.
• Chotupitsa - yogurt yamafuta ochepa ndi raspberries.

SUNDAY

• Chakudya cham'mawa - phala la mpunga wokhala ndi mkaka wopanda mafuta ambiri ndi 1 tsp. mafuta opanda traseiro. Nthochi.
• Chakudya chamadzulo - spaghetti wokhala ndi nyama zanyama za Turkey. Nandolo zobiriwira.
• Chakudya chamadzulo - mbatata yosenda yokhala ndi cod. Saladi wa broccoli, wotenthedwa. Mkaka wopanda mafuta ambiri.
• Chotupitsa - Madzi a kiranberi. Lalanje. ^[22]

Chidule

DASH zakudya zinapangidwa makamaka kuthana ndi matenda oopsa komanso kupumula kwa matenda, chizindikiro chomwe ndi kuthamanga kwa magazi. Mfundo yofunika kwambiri pazakudya ndizoletsa mchere ndikuyang'ana zakudya zomwe zili ndi potaziyamu, magnesium ndi calcium.

The zakudya zachokera kudya wathanzi ndi wathanzi mbale zochokera zipatso, ndiwo zamasamba, otsika mafuta mkaka, mbewu zonse ndi nyemba, ndi zochepa Taphunzira nyama mankhwala ndi nsomba kapena ayi, komanso zothandiza mtima dongosolo mafuta. Zakudya zokhala ndi zakudya zokoma, zopatsa thanzi komanso zathanzi, zopanda malire. Ngati ndi kotheka, muchepetse thupi, kuwonjezera apo, muyenera kulabadira kuchuluka kwa caloric tsiku lililonse.

Zakudya za DASH ndizoyenera pafupifupi aliyense m'banjamo ndikuchiritsa aliyense.

Tasonkhanitsa mfundo yofunika kwambiri yokhudza chakudya cha DASH mu fanizoli, ndipo tidzakhala othokoza kwambiri ngati mutagawana chithunzichi mumawebusayiti ndi ulalo wa patsamba lathu: