Okuqukethwe
Ukudla kwe-DASH kubhekwa njengokusebenza kakhulu empilweni yakho, ngokusho kodokotela. Ngokombono wezazi zokudla okunomsoco, kusabhekwa njengokusebenza kahle kakhulu ekulahlekeni komzimba. Ungadla kanjani ngokuya ngokudla?
I-DASH (Izindlela Zokudla Zokumisa Umfutho Wegazi Ophakeme) wukudla okwenzelwe ukwehlisa umfutho wegazi ezigulini ezinomfutho wegazi ophezulu. Lokhu kudla futhi kwehlisa i-cholesterol, kusiza ukuvimbela isifo sohlangothi nokuhluleka kwenhliziyo, kusebenze isisindo. DASH yokudla isetshenziselwa ukuvimbela sikashukela.
Ukudla kwe-DASH kulinganisela kahle futhi kuqukethe izingxenye ezibalulekile ezibalulekile - i-calcium, i-potassium, amaprotheni, imicu yemifino. Konke lokhu kuqinisekisa ukusebenza okuhlelekile kobuchopho nezitho zangaphakathi, okwenza isikhumba nezinwele zibe nempilo. Asikho isidingo sokubala ibhalansi kulokhu kudla, ube nemikhiqizo enconyiwe, futhi unciphise usawoti.
Ukugcizelelwa kokudla kwe-DASH kwenziwa kwikhwalithi yokudla hhayi kubungako bayo. Yimiphi imithetho okufanele igcinwe?
- Phuza okungenani amalitha amabili oketshezi ngosuku.
- Yidla izikhathi ezi-5 ngosuku. Isisindo sisebenza kuma-215 amagremu.
- Ukudla kwekhalori nsuku zonke - amakholori angu-2000-2500.
- Amaswidi awavunyelwe ngaphezu kwezikhathi ezi-5 ngesonto.
- Ukudla kufanele kufake okusanhlamvu okuningi, imbewu, imidumba, inyama engondile nemifino.
- Ukukhipha kwisoda yokudla notshwala.
- Usuku luvunyelwe kuze kube ukudla okungu-8.
- Usawoti kufanele wehliswe ube ngu-2/3 wethisipuni ngosuku.
- Imenyu kufanele ifake isinkwa sokudla okusanhlamvu.
- Awukwazi ukudla inyama, ukhukhamba, ukudla okunamafutha, ikhekhe lebhotela, inhlanzi ekheniwe nenyama.
Ongakudla
- Okungenani ama-servings ayi-7 ngosuku (ukuphaka okukodwa ucezu lwesinkwa, izinkomishi ezihhafu zepasta ephekiwe, uhhafu weNdebe yamabele).
- Izithelo - okungekho ngaphezu kwezingu-5 ngosuku (isobho eli-1 ucezu lwesithelo, ikomishi lesine lezithelo ezomisiwe, inkomishi engujusi).
- Imifino ama-servings ama-5 ngosuku (ukuphaka oku-1 kuyisigamu seNdebe yemifino ephekiwe)
- Imikhiqizo yobisi enamafutha aphansi 2-3 ama-servings ngosuku (1 ekhonza 50 amagremu ushizi, noma 0.15 amalitha obisi).
- Imbewu, ubhontshisi, amantongomane - ama-servings ama-5 ngesonto (ingxenye engama-40 amagremu).
- Amafutha ezilwane nemifino kanye - nezinsiza ezi-3 ngosuku (1 ithisipuni yengxenye yomnqumo noma uwoyela weFlakisi)
- Isitsha esimnandi - okungenani izikhathi ezinhlanu ngesonto (isipuni sik jam noma uju).
- Liquid - 2 amalitha ngosuku (amanzi, itiye eliluhlaza, ijusi).
- Amaprotheni - 0.2 kg wenyama enciphile noma inhlanzi namaqanda.
- I-DASH-diet - ukudla okunenzuzo okuzosiza hhayi nje ukuzizwa umuhle kepha futhi nokususa isisindo eseqile.