Menene abincin DASH? Kayan yau da kullun.
 

Ana ɗaukar abincin DASH a matsayin mafi tasiri ga lafiyar ku, a cewar likitoci. Daga mahangar masana kimiyyar abinci mai gina jiki, har yanzu ana daukarta yana da matukar tasiri don rasa nauyi. Yadda ake cin abinci bisa ga abinci?

DASH (Hanyoyin Abinci don Dakatar da hauhawar jini) wani abinci ne da aka tsara don rage hawan jini ga marasa lafiya da ke fama da hauhawar jini. Wannan abincin shima yana rage cholesterol, yana taimakawa hana bugun jini da kuma gazawar zuciya, yana daidaita nauyi. Ana amfani da abincin DASH don rigakafin ciwon suga.

Abincin DASH yana da ma'auni mai kyau kuma ya ƙunshi manyan mahimman abubuwa - calcium, potassium, proteins, fibers kayan lambu. Duk wannan yana tabbatar da haɗin gwiwar aiki na kwakwalwa da gabobin ciki, yana sa fata da gashi lafiya. Babu buƙatar ƙididdige ma'auni akan wannan abincin, samun samfuran shawarwari, da rage gishiri.

Menene abincin DASH? Kayan yau da kullun.

Abincin DASH an mai da hankali ne akan ingancin abinci ba akan yawansa ba. Waɗanne dokoki ne ya kamata a kiyaye?

  • Sha a kalla lita 2 na ruwa a rana.
  • Ku ci sau 5 a rana. Nauyin hidimar zuwa gram 215.
  • Abincin calorie na yau da kullun - 2000-2500 adadin kuzari.
  • Ba a ba da izinin zaƙi fiye da sau 5 a mako.
  • Abincin ya kamata ya ƙunshi ƙarin hatsi, iri, legumes, nama maras kyau, da kayan lambu.
  • Don ware daga abincin soda da barasa.
  • An yarda da kwana guda har zuwa abinci 8.
  • Ya kamata a rage gishiri zuwa 2/3 na karamin karamin cokali a rana.
  • Ya kamata menu ya haɗa da gurasar hatsi.
  • Ba za ku iya cin nama, pickles, abinci mai mai, irin kek, kifin gwangwani da nama ba.

Menene abincin DASH? Kayan yau da kullun.

Abin da za ku iya ci

  • Akalla sau 7 a kowace rana (abinci 1 yankakken gurasa, rabin kofuna na dafaffen taliya, rabin Kopin hatsi).
  • 'Ya'yan itãcen marmari - ba fiye da 5 servings kowace rana (1 sabis ne 1 yanki na 'ya'yan itace, kwata kofin busasshen 'ya'yan itace, rabin kofin ruwan 'ya'yan itace).
  • Kayan lambu sau 5 a rana (1 cokali rabin kofi ne na dafaffun kayan lambu).
  • Kayayyakin kiwo masu ƙarancin kiwo 2-3 servings kowace rana (1 serving 50 grams cuku, ko 0.15 lita na madara).
  • Tsaba, wake, kwayoyi - 5 servings a mako (sashi 40 grams).
  • Dabbobin dabbobi da na kayan lambu da - sau 3 a rana (kashi 1 na babban zaitun ko man Flaxseed).
  • Abincin dadi - a mafi yawan sau 5 a mako ( teaspoon na jam ko zuma).
  • Liquid - 2 lita kowace rana (ruwa, koren shayi, ruwan 'ya'yan itace).
  • Protein - 0.2 kilogiram na nama mai laushi ko kifi da qwai.
  • DASH-diet - abinci mai amfani wanda zai taimaka ba kawai jin daɗi kawai ba har ma don kawar da ƙima mai yawa.

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