Kudya pasi pezita risingazivikanwi DASH rakaratidzwa seimwe yevashoma varipo munyika yekudya zvine utano! Chinokosha chekudya kweDASH ndechokuti pakutanga kwakagadzirirwa kudzivirira nekurapa kwehuwandu hwehutano, saka zita rinonzi Dietary Approaches to Stop Hypertension, iyo, mumutauro weRussia, inzira yehutano yekudzivirira kuwedzera kwehutano. Zvisinei, nhasi havasi ivo vane huwandu hwehutachiona hunoshandisa iyo kuvandudza hutano, asi avo vanoda kuora muviri nokusingaperi, zvishoma nezvishoma uye zvisina kunaka.
Zvisikwa
Hazvishamisi kuti kurapwa kwehutano hwepachirwere kunorudzirwa kuti utange nekudya - kwete, nokuti kuwedzerwa kwehutano hweropa kunobatanidza zvakananga nekudya kwakanyanya kwemunyu, cholesterol uye kudarika zvakanyanya kuwanda. Nokuda kwezvinangwa izvi, kudya kweDASH kwakagadzirwa paNational Heart, Lung uye Blood Circulation Institute (USA).
Principles
Caloric yezvokudya zvezuva nezuva DASH - 2000 kcal, asi kana usingadi kudya kwakanyanya kwehutano hwepfungwa, sekudya kwekurasikirwa nekurema, unogona kuderedza koriori yehuwandu kusvika 1600 kcal.
Kutanga kwekutanga kwekudya kunotora mazuva 14, yechipiri - zvose zvehupenyu. Kuomerera kune kudya kune nyore zvikuru, mushure mezvose hazvina zvipingamupinyi zvakasimba, uye kuora kurasikirwa nekuvandudzika kunokonzerwa nekodzero yekubatanidzwa kwezvigadzirwa.
Zvokudya zvinotanga kuderera zvishoma nezvishoma muwandu wekunwa, iyo, sodium. Itaiwo kukurudzira kupa mafuta mashomanana matsvuku, dzimwe nguva (kaviri pavhiki) unogona kudya nyama yakaonda, hove uye huku. Zvokudya zvakanyanya pane kudya - miriwo, zviyo, michero , zviyo, mairi.
Dietitian vadzidzisi vanopa mazano ekuderedza kuwanda kwemakhahydrates anodyiwa uye zvishoma nezvishoma vanozvitsiva nemaproteni. Pamafuta anosiya mafuta anoshanda - maorivhi uye avocado. Zvokudya zvinovaka muviri ndezvishoma, uye chirusa chakanyanya ndechokuti iwe unogona kudya maswiti 5 kavhiki (kana uchida!). Kubva pamasipi, zvakakosha kumira pane izvo zvisingabatanidzi mafuta anokanganisa, yemafuta yemafuta, somuenzaniso: gelatin, marmalade, sherbet uye marshmallow.
Menyu
Tinongorondedzera zvikamu zvacho zvese zvekudya kusina munyu kune huwandu hwehutano, uye iwe unorayirwa kuti uzvizive nehuwandu hwekushandiswa kwemapoka akasiyana-siyana emitengo:
- munyu - 1.5 mg pazuva (verenga mavara ezvokudya zvakakonzerwa nemakwenzi, kusvuta zvinoshandiswa, marinades - kusabvisa munyu kune vanotanga!);
- michero nemiriwo - 8-10 pane pazuva (kudya uye kudya kwekudya);
- Zviyo uye zviyo - 6-7 dzimwe nguva pazuva (chingwa chezviyo, ruvara rutsvuku, porridge);
- mishonga yehuta - 2-3 nguva pazuva (pasi-mafuta, kana zvichidiwa pasina lactose - yogurt uye kefir);
- nyama, hove, huku - 2 kavhiki;
- nuts, nyemba - kanomwe pavhiki;
- inotapira - kusvika ku 5 kavhiki (muyero yakaenzana);
- bhothorosi - 2-3 nguva pazuva (nokuda kwehupfeti kupfeka).