Kodi DASH zakudya ndi chiyani? Zowona.

DASH zakudya zimawoneka kuti ndizothandiza kwambiri paumoyo wanu, malinga ndi madokotala. Malinga ndi akatswiri azakudya, zimawonekerabe kuti ndiwothandiza pochepetsa kunenepa. Kodi mungadye bwanji malinga ndi zakudya?

DASH (Zakudya Zoyimira Kutaya Matenda Oopsa) ndi zakudya zomwe zimachepetsa kuthamanga kwa magazi kwa odwala omwe ali ndi matenda oopsa Zakudya izi zimachepetsanso mafuta m'thupi, zimathandiza kupewa kupwetekedwa mtima komanso kulephera kwa mtima, zimawonetsetsa kulemera Mukapeza zakudya ntchito kupewa matenda a shuga.

Zakudya za DASH zimakhala bwino komanso zimakhala ndi zigawo zikuluzikulu zofunika - calcium, potaziyamu, mapuloteni, masamba. Zonsezi zimatsimikizira kuti ubongo umagwira ntchito bwino komanso ziwalo zamkati, zomwe zimapangitsa khungu ndi tsitsi kukhala zathanzi. Palibe chifukwa chowerengera moyenera pazakudya izi, amalimbikitsa mankhwala, ndi kuchepetsa mchere.

Chakudya cha DASH chimatsindika pamtundu wa chakudyacho osati kuchuluka kwake. Ndi malamulo ati omwe akuyenera kusungidwa?

• Imwani madzi osachepera 2 malita patsiku.
• Idyani kasanu patsiku. Kulemera kumagwiritsa ntchito magalamu 5.
• Zakudya za calorie tsiku lililonse - 2000-2500 calories.
• Maswiti saloledwa kupitilira kasanu pa sabata.
• Zakudyazo ziyenera kuphatikiza mbewu, mbewu, nyemba, nyama yopanda mafuta, ndi masamba.
• Kuchotsa pazakudya zakumwa ndi mowa.
• Tsiku limaloledwa kudya kasanu ndi katatu.
• Mchere uyenera kuchepetsedwa kukhala supuni 2/3 patsiku.
• Menyu imayenera kukhala ndi mkate wambewu wonse.
• Simungadye nyama, nkhaka, zakudya zamafuta, makeke amafuta, nsomba zamzitini ndi nyama.

Zomwe mungadye

• Osachepera magawo asanu ndi awiri patsiku (7 kutumikiridwa ndi kagawo ka mkate, theka makapu a pasitala yophika, theka la chimanga).
• Chipatso - zosaposa 5 servings patsiku (1 kutumikira ndi 1 chidutswa cha zipatso, kotala Kapu ya zouma zipatso, theka chikho cha madzi).
• Masamba magawo asanu patsiku (5 kutumikiridwa ndi theka Cup ya masamba ophika).
• Zakudya zamkaka zotsika mafuta 2-3 pa tsiku (1 kutumikira 50 magalamu a tchizi, kapena 0.15 malita a mkaka).
• Mbewu, nyemba, mtedza - 5 servings pa sabata (gawo 40 magalamu).
• Mafuta a nyama ndi masamba ndi - magawo atatu patsiku (gawo limodzi la supuni ya tiyi ya azitona kapena mafuta a zitsamba).
• Chokoma mbale - kwambiri 5 pa sabata (supuni ya kupanikizana kapena uchi).
• Zamadzimadzi - 2 malita patsiku (madzi, tiyi wobiriwira, madzi).
• Mapuloteni - 0.2 makilogalamu a Taphunzira nyama kapena nsomba ndi mazira.
• DASH-zakudya zopindulitsa zomwe zingakuthandizeni osati kungomva bwino komanso kuchotsa kunenepa kwambiri.