DASH rage cin abinci

Tatiana Eliseeva editan aikin Abinci +

DASH-diet (Hanyoyin Abinci don Dakatar da Hawan Jini) wani tsarin wuta ne wanda aka ƙera don kiyaye matakan hawan jini na yau da kullun. Abincin yana amfani da abinci wanda ya ƙunshi ƙaramin adadin sodium, mai arziki a cikin calcium, magnesium da potassium. Menu ya mamaye kayan lambu da 'ya'yan itatuwa, ba tare da iyakancewa ba, kiwo mai ƙarancin kitse da samfuran hatsi gabaɗaya, kwayoyi, kifi da kaji. Tare da ƙuntatawa an ba da izinin jan nama, kayan zaki da abubuwan sha masu zaki.

Tarihin

Abincin DASH akai-akai ya zo binciken da Cibiyar Kiwon Lafiya ta Kasa ta gudanar. Ofayansu ya nuna cewa ana iya rage hawan jini ta hanyar cin abinci, koda kuwa ana amfani da shi na yau da kullun 3,300 mg. Bugu da kari, a karkashin abinci na nizkosoleva, ya rage barazanar cututtukan da yawa, kamar su bugun jini, bugun zuciya da na koda, duwatsun koda, ciwon suga da wasu nau'ikan cutar kansa. Hakanan, abincin DASH yayi tasiri cikin raunin nauyi da inganta lafiyar jiki. Abincin mai wadataccen abinci, iri-iri da abinci mai gina jiki ba tare da iyakancewa mai tsanani ba. Tare da waɗannan fa'idodin, abincin DASH ya ɗauki matsayi na farko a cikin ƙimar abincin da masana Amurka News & World Report suka bayar a cikin 2011 - 2018 shekaru.

Asali binciken da aka gudanar bashi da nufin sarrafa nauyi, abinci ya kasance mai wadataccen abinci mai tsafta kuma ya dogara ne da dabarun abinci mai gina jiki, halayyar tsakiyar shekarun 90 na karni na 20.

Koyaya, tambayar lafiya asarar nauyi ta zama mafi dacewa ga mutane da yawa. Wannan ya haifar da buƙatar ƙirƙirar tsari mai sauƙi don rage nauyi, bisa ga samfuran DASH. Ya ɗauki wasu ƙarin bincike don cin abinci na DASH an ƙara abinci mai gina jiki yana da amfani ga tsarin zuciya da jijiyoyin jini da kitse "daidai", da rage yawan "carbohydrates mara kyau". Don haka rage cin abinci akan hauhawar jini ya fara ba da gudummawa ga ɗorewa da asarar nauyi.

Babban tushen tsare-tsaren abinci akan tsarin DASH ya zama littafin masanin abinci mai gina jiki Marla Heller, tsohon Shugaban pastungiyar Abincin Abinci na Illinois. Shawarwarin suna dogara ne akan ka'idojin kiyaye nauyin nauyi. Abincin da ke cike da 'ya'yan itatuwa da kayan marmari, suna da wadata da girma. Abincin da ke cike da furotin da ƙoshin lafiya mai sauƙin gamsar da yunwar ku. Kamar yadda kaifi mai kaifi a cikin sukarin jini, ke haifar da yunwa, abincin DASH yana tallafawa sukarin jini a matakin kwanciyar hankali ba tare da "abin birgewa". Hakanan yana rage haɗarin kamuwa da ciwon sukari ko saukaka sa ido kan cutar data kasance. Lafiyayyen abinci yana rage triglycerides, yana ƙaruwa “mai kyau” HDL - cholesterol, kuma yana saukar da “mummunan” LDL cholesterol. Cikakken adadin furotin a cikin abincin yana ba ku damar kauce wa jinkirin motsa jiki da kuma adana ƙwayar tsoka yayin rasa mai.

Shawara kan abinci mai gina jiki a cikin salon DASH an yi niyya ne, da farko dai, mutanen da ke fama da hauhawar jini. Koyaya, ana iya amfani da wannan shirin azaman samfurin abinci mai kyau ga ɗaukacin iyali. Tabbas, ingantaccen abinci shine don rage hawan jini. Amma ƙari, yana rage cholesterol kuma yana rage saurin kumburi, yana inganta tsarin zuciya da jijiyoyin jini. Yayi tasiri ga kowane zamani - an yi amfani dashi cikin nasara don rage karfin jini a cikin manya da yara. Don haka kowa na iya amfani da tsarin DASH a cikin abincinku. ^[1]

Abincin tushen abinci

Abincin DASH ya dogara ne akan binciken kimiyya akan hanyoyin abinci don magance hauhawar jini. An tabbatar da cewa yana kiyaye hawan jini a cikin kewayon da aka yarda da shi, yana rage cholesterol kuma yana inganta haɓakar insulin. Kulawa da hawan jini ya dogara ba kawai akan abincin gargajiya na ƙasa da gishiri ko sodium ba. Abincin ya dogara ne akan tsarin abinci mai gina jiki wanda bincike ya tabbatar, yana rage matsa lamba saboda yawan potassium, magnesium, calcium da fiber. Abincin da ke da wadata a cikin 'ya'yan itatuwa, kayan lambu da kayan kiwo masu ƙarancin mai, dukan abincin hatsi da ƙarancin kayan abinci mara kyau fiye da sigar farko na abincin DASH.

Sabili da haka, abincin DASH ya ba da shawarar cewa Cibiyar Nazarin zuciya, huhu da sashin lafiya da sabis na ɗan adam, Amurka, ^[2] Heartungiyar zuciya ta Amurka. Wannan abincin yana nufin jagororin Abincin ga Amurkawa ^[3] da kuma Ka'idodin Amurka don maganin hawan jini. ^[4]

Nasihu game da sauyawa zuwa DASH-rage cin abinci

• Aara kayan lambu na abinci a abincin rana da abincin dare.
• Sauya abinci ɗaya na 'ya'yan itace ko ƙara su azaman abun ciye-ciye. Kuna iya cin gwangwani iri ɗaya da busasshen fruitsa fruitsan itace, amma zaɓi zaɓi babu ƙarin sukari.
• Rage rabin abin da aka saba amfani da shi na man shanu, margarine ko kayan kwalliyar salad, amfani da sutura ba tare da mai ko mai ƙarancin abun ciki ba.
• Sauya kayan kiwo mai mai don ƙarancin mai.
• Rage rabon nama na yau da kullun zuwa 170 gr. mai yiwuwa a dafa abinci mai cin ganyayyaki.
• Ka wadatar da abincinka tare da jita-jita na ɗanyun busassun hatsi.
• Sauya abun ciye-ciye na kwakwalwan kwamfuta ko zaƙi zuwa goro, zabibi, popcorn mara ƙanshi ba tare da man shanu ba, ɗanyen kayan lambu, shan mai ƙanshi mai ƙaya ko mai daskarewa, fasassun mara daɗi.
• Lokacin sayen, kula da alamun, zaɓar abinci mara ƙarancin sodium.

Iyakance kan gishiri, zaka iya kuma a hankali. Da farko a yanka shi zuwa 2300-2400 MG na sodium a rana (kimanin cokali 1). Bayan ka saba da sabon abin dandano - ka rage zuwa MG 1500 na sodium a rana (kimanin cokali 2/3). Wannan lambar kawai ta ci sodium ne a cikin abinci kuma ba ƙari gishiri kawai ba.

Yaya rage cin abincin DASH?

Abincin DASH yana taimakawa rage saukar karfin jini ta hanyar kara mahimmin abinci mai gina jiki a cikin abincin. Potassium, alli, magnesium suna taimakawa rage saukar karfin jini. Wadannan abubuwa suna shiga cikin jiki ta hanyar sanyawa a cikin abincin 'ya'yan itacen marmari da yawa, kayan lambu, kiwo mai ƙarancin mai. Bugu da ƙari, ya kamata ku rage yawan amfani da sodium da gishiri yana da alhakin riƙe ruwa a jiki da ƙara matsa lamba. A kan hanya, an ba da shawarar dakatar da Shan Sigari, yawan shan giya, motsa jiki da rage nauyi, wanda ke ba da gudummawa ga tsarin DASH. ^[6]

Yaya za a kara samun lafiya?

Don asarar nauyi da haɓakar lafiyar gabaɗaya ana ba da shawarar a rage yawan amfani da sikari da aka ƙara a cikin samfura da kayan abinci mai ladabi da sarrafa su. Musamman amfani shine wannan gyare-gyaren abincin ga mutanen da ke fama da ciwo na rayuwa, pre-ciwon sukari ko ciwon sukari na yanzu. Mata bayan al'ada, wannan abincin zai taimaka wajen rage yawan nauyin nauyi yawanci aiki ne mai ban tsoro a tsakiyar shekaru. Irin wannan abincin zai rage buƙatar jiki don samun insulin kuma ya rage yanayin sanya kitse a tsakiyar jiki. Rage kugu shine muhimmiyar fa'ida wajen rage haɗarin kiwon lafiya. ^[7]

Kayan cin ganyayyaki DASH

DASH rage cin abinci sosai a zahiri akwai zaɓi na mai cin ganyayyaki. Bada nama kawai yana kara tasirinsa.

A ina kuka fara?

• Zaɓi abinci gaba ɗaya, na asali, wanda ba a tace shi, idan zai yiwu, girma a yankinku.
• Ku ci a kalla sau ɗaya na kayan lambu a kowane cin abinci.
• A kowane abun ciye ciye kayan lambu ko 'ya'yan itace.
• Guji alkama saboda tana dauke da alkama. Maye gurɓatattun hatsi kamar su farin gurasa, farin taliya da farin shinkafa zuwa hatsi gaba ɗaya, kamar shinkafar daji da launin ruwan kasa, hatsi.
• Maimakon kayan yaji da ke dauke da gishiri, sikari da kayan kara dandano, yi amfani da kayan yaji na zamani, masu karancin sinadarin sodium, misali, ganye da kayan yaji. ^[8]

Yi amfani da DASH-diet

Duk da cewa DASH abincin an kirkireshi ne musamman don magance hawan jini, yana ɗauke da fa'idodi ga sauran tsarin jiki. Kula da shi, koda kuwa jinin ku yana cikin iyakokin ka'idoji - darajar systolic daga 90 zuwa 120 mm Hg. art., Da diastolic daga 60 zuwa 80 mm Hg. labarin

1. 1 Ya rage karfin jini

Dangane da bincike, abincin DASH ya rage hawan jini sosai, kuma rage cin kalori na kara habaka wannan tasirin. ^[12] yana kara rage matsin karancin sinadarin sodium tare da abincin DASH. ^[13]

1. 2 Yana rage kiba

Yin nauyi yana da haɗari ga hauhawar jini. Ko asarar 3-5 kilogiram na inganta lambobi akan tonometer. ^[14]DASH abinci mafi inganci aiki na rasa nauyi mai yawa da girman kugu fiye da abincin gargajiya na ƙuntata adadin kuzari. ^[15]

1. 3 Rage haɗarin ciwon suga

Wasu karatun suna da'awar cewa abincin DASH yana inganta ƙwarewar insulin, wanda ke inganta ragin ciwon sukari na nau'in na 2. Yayinda take gwagwarmaya da alamomin cututtukan rayuwa - hauhawar jini, hawan jini, kiba.

1. 4 Rage haɗarin wasu cututtukan kansa

Dukan hatsi, kayan lambu da goro da iyakance gishiri, nama da kayan kiwo suna rage haɗarin wasu cututtukan daji ^[16], musamman, ciwon daji na launi ^[17] da kansar mama ^[18].

1. 5 Yana rage haɗarin cututtukan zuciya da jijiyoyin jini

Hawan jini yana wahalar da zuciya. Kungiyar lafiya ta duniya (wacce) ta amince da rage shan gishirin daya daga cikin manyan abubuwan fifiko a yaki da rikicin zuciya na duniya ^[19]. Raguwar “mummunan” cholesterol da ƙara “mai kyau” yana kariya daga samuwar alamun abubuwa a cikin jijiyoyin jini. Don haka abincin DASH yana rage barazanar bugun jini da bugun zuciya.

Nasiha kan yadda ake rabon abinci

Fruit

Abincin DASH baya ƙuntata zaɓin 'ya'yan itace. Zai iya zama ayaba, lemu, innabi, tangerines, abarba, mangwaro, inabi, apples, peaches, watermelons, apricots, berries daban -daban. busasshen 'ya'yan itatuwa ba tare da jiƙa a cikin sikirin sukari ba ko haɗawa a cikin sukari foda. Ku ci 'ya'yan itace sau 4-5 a rana. Servingaya daga cikin hidima ita ce 'ya'yan itacen matsakaici, Kofi sabo/daskararre' ya'yan itace, rabin Kofi dafaffen 'ya'yan itatuwa ko ruwan' ya'yan itace ba tare da sukari ba, Kofin kwata na busasshen 'ya'yan itace.

kayan lambu

Hakanan ya halatta ga kowane kayan lambu: broccoli da kowane irin kabeji, tumatir da dankali mai daɗi, barkono mai daɗi, alayyahu, koren wake da koren wake. Kamar 'ya'yan itace, ku ci abinci sau 4-5 na kayan lambu kowace rana. Yin hidima shine Kofi ɗaya na yankakken ganye ko wasu kayan lambu, rabin Kofi na kayan lambu da aka dafa ko ruwan 'ya'yan itace 100%.

Amfanin gona

Mafi hatsi mai amfani shine launin ruwan kasa da shinkafar daji, hatsi, buckwheat, amaranth, quinoa da Teff. Sun ƙunshi fiber mai mahimmanci kuma ba shi da alkama. Nemi sau 6 na hatsi a kowace rana, lasafta ɗayan hidimar azaman rabin Kofin abincin hatsi.

Legumes, hatsi da kwayoyi

Duk wani kwayoyi, tsaba, da legumes, kamar lentil, chickpeas, mung wake, nau'ikan wake iri-iri, wake, wake na Navy shine kyakkyawan zaɓi don cin abinci na gefe ko abun ciye-ciye. Manufar shine a cinye har zuwa 4 servings a mako. Wani yanki na waɗannan samfuran - rabin kofin dafaffen legumes, ƙwaya 1/3 kofin, tsaba cokali 2 ko mai daga goro ko iri.

Fats lafiya

Avocado, kwakwa, zaitun, gyada ko man almond ba tare da ƙarin sukari ba zai amfani magudanar jini da zuciya. Yin aiki shine man karamin cokali 1, kuma ana kaiwa 2-3 a kowace rana.

Iryananan kayan kiwo

Abincin DASH yana ba da shawarar cinye ƙayyadaddun kayan kiwo sun rage yawan mai, zabar masu samar da kwayoyin halitta, girma dabbobi akan kiwo. Idan kun tsaya ga nau'in vegan na abincin DASH sun haɗa da madarar kayan lambu a cikin abincin abinci, kamar almond ko kwakwa da ba na kiwo ba da cuku. Sashi a cikin wannan yanayin shine gilashin madara ko madara mai cin ganyayyaki, ko 1/3 Kofin cuku / tofu, ranar yana ba da damar yin amfani da 2-3 daga wannan rukuni.

Ya kamata a rage abinci ko a kawar da shi

Abincin DASH ya banbanta sosai kuma ya ƙunshi ƙuntatawa da yawa ba.

nama

Daidaitaccen abincin DASH yana ba da shawarar ku guji nama mai kitse saboda ƙoshin mai da babban abun ciki na sodium a cikinsu. Ya kamata a kawar da kitsen nama, naman alade da naman alade. Fi son sassan kaji ko kifi. Abincin DASH mai cin ganyayyaki, ba a cire nama ba, wanda hakan zai sa abincin ya zama mafi inganci.

Fat kiwo kayayyakin

Cuku, madara mai madara da yogurt an cire su daga abincin kuma saboda yawan kitse a cikinsu.

Sugar da zaƙi

Abincin DASH baya kawar da zaƙi gaba ɗaya tare da ingantaccen sukari, amma an iyakance shi zuwa sau 5 na zaƙi mai ƙoshin mai a mako. Ana ɗauka cewa ana ɗaukar babban cokali 1 na sukari, jam ko jelly, Kofin lemon kwalba ɗaya ko kowane abin sha mai ɗauke da sukari. Tabbas, yana da kyau a bar wannan sashin sukari gaba ɗaya kuma a maye gurbinsa da sabbin fruita fruitan itace.

sodium

Akwai iyakokin sodium guda biyu a ƙarƙashin DASH-rage cin abinci: 2300 MG da 1500 MG kowace rana. Fara tare da matakin farko, iyakance gishiri ga 1 ƙaramin cokali a rana. Bayan karbuwa na dandano, rage adadin sodium gaba, zuwa 2/3 teaspoon gishiri. Yi la'akari da duk sodium a cikin abinci, ba kawai ƙara gishirin abinci ba.

barasa

Abincin DASH baya keɓance giya kawai, amma kawai an shawarce shi da ya bi daidaitaccen amfani. Wannan yana nufin bai wuce aiki sau ɗaya a kowace rana ga mata ba kuma bai wuce hidimomi biyu ga maza ba. Portionaya daga cikin wannan ɓangaren yana kama da 400 ml. na giya, 170 ml na giya ko 50 ml na ruhohi. Ka tuna cewa barasa ba zai ɗauki fa'idodin kiwon lafiya ba, yayin da ƙin yarda da shi gaba ɗaya yana ƙara tasirin warkarwa na kowane abinci. ^[20]

Yadda ake sarrafa abun cikin sodium a cikin abincin DASH

Don samun sakamakon da DASH-diet ya alkawarta, matakin yawan amfani da sodium a kullun bazai wuce 2,300 MG ba, idan an buƙata, MG 1500.

Babbar hanyar cimma wannan ita ce zaɓar ƙarin lafiyayyun abinci yayin siyayya, dafa abinci a cikin ɗakin girki, ko ziyartar wuraren cin abinci.

Rubuta shawarwari don rage sodium a cikin abinci a cikin cikakkun bayanai game da kowane yanayi.

Siyan kayayyaki a cikin shago:

• Binciken alamun abinci, musamman samfuran da aka gama da su da kayan yaji don zaɓar ƙarancin gishiri da sodium a wani nau'i.
• Zaɓi kayan nama sabo - kaji, kifi, nama maras kyau, maimakon naman alade gwangwani, naman alade, da sauransu.
• Bada fifiko ga 'ya'yan itace, da daskararre' ya'yan itace da kayan marmari maimakon gwangwani.
• Guji abinci tare da ƙari mai yawa na gishiri - pickled cucumbers, pickled kayan lambu, zaituni, sauerkraut.
• Guji abinci mai sauri - taliya, shinkafa mai ƙamshi, dankalin turawa, minti, da dai sauransu.

Cooking your abinci:

• Kada a saka gishiri lokacin dafa hatsi da gefen abinci na shinkafa, taliya da hatsi.
• Pripravljena shirye shirye sabo ko busassun ganye, kayan yaji, ruwan lemon tsami ko lemun tsami, kayan yaji ba gishiri.
• Abincin da aka jika a cikin ruwan gishiri, gwangwani, kurkura a ƙarƙashin ruwan famfo don cire gishiri mai yawa.
• Rage gishirin da aka kara a cikin dukkan abincin su.

Cin waje:

• Ka umarce su da su dafa ba tare da sun sa gishiri da monosodium glutamate ba.
• Zai fi kyau ƙi tsarin cin abincin Asiya, sun shahara musamman a sakin layi na baya, masu haɓaka dandano.
• Guji jita-jita da ke ƙunshe da naman alade, pickles, zaituni, cuku da sauran kayan haɗin gishiri.
• Guji jita-jita da ke ƙunshe da kyafaffen, cakulan, gwangwani, ko dafa shi tare da haɗa miya ko waken soya.
• Maimakon kwakwalwan kwamfuta ko soyayyen abu, zaɓi 'ya'yan itace ko kayan lambu azaman abincin gefen.

Abincin da ba na saukakawa ba shine cin abincin daskararre, abincin da aka toshe da miyar La carte. Abun da ke ciki wanda ya ƙunshi “ɓoyayyun” sodium - ketchup, mustard, soya sauce, kayan salatin daban-daban da kuma biredin barbecue.

Lura cewa yawancin sodium da ke shiga jiki ba shine gishiri daga gishirin mai girgiza ba. Shi sinadarin sodium ne daga abincin da aka sarrafa, kayan ciye-ciye masu gishiri, cuku, sandwiches da burgers, abincin nama da taliya, miya da naman sanyi, pizza har ma da gurasa.

Don rasa nauyi mai yawa, banda ƙuntatawa akan sodium / gishiri, ya kamata a hankali rage yawan adadin adadin kuzari masu yau da kullun.

Babban nasihu game da rage kalori mai saurin tashin hankali:

• Ku ci ƙananan abinci a ko'ina cikin yini, ku guje wa tsaka-tsaka tsakanin abinci da yawan cin abinci bayan an huta.
• Rage adadin naman, ƙara yawan kayan lambu, 'ya'yan itatuwa, jita-jita na busasshen wake ko hatsi cikakke.
• Sauya kayan zaki da zaƙi don 'ya'yan itace da kayan marmari.
• Sauya ruwan sha ko abubuwan sha masu narkewa mai tsafta don ruwa mai tsafta.

Baya ga rage cin sinadarin sodium, ingancin abincin DASH da aka samu ta hanyar kara yawan sinadarin potassium a cikin abincin.

Mafi yawansu suna da wadataccen abinci irin na dankalin turawa irin su dankali (na yau da kullun da mai dadi), yogurt (ba tare da la’akari da mai ba), ruwan lemu, ayaba, apricot, prunes, iri-iri daban-daban (waken suya, gyada, wake, wake), almon. ^[21]

Kimanin abincin mako-mako DASH-rage cin abinci

Litinin

• Abincin karin kumallo - bagel na alkama duka tare da cokali 2 na man gyada - babu gishiri. 1 lemun tsami 1 Kofin madara mai mai mai ƙaya, ko kofi mai ƙin kofi.
• Abincin rana - salatin na alayyafo ganyen, sabo ne pear, yanka na Mandarin, almonds, seasoned da ruwan inabi vinegar. 12 mahaukaciyar faskara. 1 Kofin madara mara kyau.
• Abincin dare - tanda gasa burodi tare da ganye. Gefen gefe na shinkafa mai launin ruwan kasa tare da kayan lambu. Fresh kore wake, steamed. 2 tsp man zaitun. Dessert na sabo ne berries tare da yankakken Mint. Ganyen iced mai sanyi.
• Abun ciye-ciye - yogurt mara ƙoshin Kwalba 1. 4 wainar vanilla.

KARANTA

• Abincin karin kumallo-salatin 'ya'yan itace tare da guna, ayaba, apples, berries da walnuts, sanye da yogurt vanilla mai ƙarancin kalori. Muffin Bran tare da 1 tsp man shanu ba tare da fats na TRANS ba. Ganyen shayi.
• Abincin rana - Shawarma duka garin alkama, naman kaji, Apple da karas. Madara madara.
• Abincin dare - spaghetti tare da steamed kayan lambu ba tare da gishiri tare da 1 tsp na man zaitun. Salatin kayan lambu tare da ganye, anyi ado dasu da kayan mai mai mai mai kadan. Wholeananan ƙwayar hatsi. 1 nectarine. Yankakken ruwa ba tare da sukari ba.
• Abun ciye-ciye - zabibi. 30 gr. maras girma croquettes. Sunflower tsaba.

HAUSA

• Abincin karin kumallo - garin oatmeal madara mai mai mai yawa ko ruwa ba tare da gishiri tare da kirfa 1 tsp da man tsp 1 ba tare da mai TRANS ba. Ayaba 1. 1 cikakke abincin hatsi.
• Abincin rana - salatin tuna tare da plums, inabi, seleri, da salatin faski.
• Abincin dare - gasashen naman sa da kayan lambu tare da gefen kwano na shinkafar daji. Pecans. Abarba. Abin sha na ruwan 'ya'yan itacen cranberry-rasberi da ruwa mai walƙiya.
• Abun ciye-ciye - ƙananan yogurt. 1 peach.

YANARI

• Abincin karin kumallo - kwan da aka dafa da man zaitun 1 tbsp. Pudding yogurt mara mai mai da 'ya'yan Chia, ɓaure da zuma. Shayi na ganye.
• Abincin gurasa na burodin alkama tare da nono kaza, cuku, tumatir, latas, mayonnaise mai ƙanƙara. 1 Apple.
• Abincin dare - spaghetti tare da grated Parmesan. Salatin alayyahu, karas, sabbin namomin kaza, masara daskararre da peaches gwangwani tare da vinegar.
• Abun ciye-ciye - gasasshen almond ko busasshen apricots.

Jumma'a

• Abincin karin kumallo - tos tare da burodin nama tare da man gyada mara kyau. Kofi ba tare da sukari ko madara mai mai mai yawa ba. 2 Clementine.
• Abincin rana Turkiyya ce wacce aka toya a cikin garin alkama tare da pear, ganye da kuma cuku. Rarara da goro.
• Abincin dare - gasa kaza tare da Chile. Gefen gefen dankalin hausa. Avocado. Yogurt mara nauyi.
• Abun ciye-ciye - apples with kirfa. Berry.

Satumba

• Abincin karin kumallo - toasasshen burodin garin alkama duka tare da busasshen ƙwai a cikin man zaitun. Ayaba. Kofi ba tare da sukari da kirim ba.
• Abincin rana - gefen abinci na farin wake tare da avocado. Salatin na yankakken karas, sabo ne cucumbers da ganye tare da kayan salatin.
• Abincin dare - tanda dafaffen dankalin turawa mai daɗi tare da hummus.
• Abun ciye-ciye-yogurt mai ƙarancin mai tare da raspberries.

SUNDAY

• Abincin karin kumallo - abincin shinkafa tare da madara mara mai mai yawa da kuma 1 tsp. traseiro mara mai. Ayaba.
• Abincin rana - spaghetti tare da ƙwallan nama na ƙasƙantaccen Turkiyya. Koren wake.
• Abincin dare - dankakken dankali da kodin. Salatin na broccoli, steamed. Madara mai mai mai yawa.
• Abun ciye-ciye - Ruwan Cranberry. Lemu mai zaki ^[22]

Summary

Abincin DASH an haɓaka musamman don magance hauhawar jini da sauƙin cututtuka, alama ce wacce ke hawan jini. Babban mahimmancin abincin shine ƙuntatawa akan gishiri da mai da hankali kan abinci mai wadataccen potassium, magnesium da alli.

Abincin ya dogara ne akan cin abinci mai kyau da lafiya wanda ya dogara da 'ya'yan itatuwa, kayan lambu, kayan kiwo maras nauyi, dukkanin hatsi da legumes, tare da iyakacin adadin kayan nama maras kyau da kifi ko a'a, amma kuma yana da amfani ga ƙwayoyin tsarin zuciya da jijiyoyin jini. Abincin abinci mai cike da dadi, abinci mai gina jiki da lafiya, ba tare da iyakancewa mai tsanani ba. Idan ya cancanta, rage nauyi, bugu da ƙari ya kamata ku kula da abincin caloric na yau da kullun.

Abincin DASH ya dace da kusan kowane dangi kuma yana warkar da kowa.

Mun tattara mahimmin mahimmanci game da abincin DASH a cikin wannan hoton, kuma za mu yi matukar godiya idan za ku iya raba hoton a cikin hanyoyin sadarwar jama'a tare da hanyar haɗi zuwa shafinmu: