ʻO kaʻai DASH

ʻO Tatiana Eliseeva luna hoʻoponopono papahana Mea ʻai +

ʻO ka DASH-diet (Dietary Approaches to Stop Hypertension) he ʻōnaehana mana i hoʻolālā ʻia e mālama i ke kiʻekiʻe o ke koko maʻamau. Hoʻohana ka meaʻai i nā meaʻai me ka liʻiliʻi o ka sodium, waiwai i ka calcium, magnesium a me ka potassium. Hoʻokumu ʻia ka papa kuhikuhi e nā mea kanu a me nā huaʻai, me ka ʻole o ka palena ʻole, ka waiū momona haʻahaʻa a me nā huahana kīʻaha holoʻokoʻa, nā nati, nā iʻa a me nā moa. Me nā kapu i ʻae ʻia ka ʻiʻo ʻulaʻula, nā mea ʻono a me nā mea inu sugary.

Ka moolelo o

Ua hele pinepine ka papa DASH i ka noiʻi i mālama ʻia e ka National Institute of health. Ua hōʻike kekahi o lākou e hiki ke hoʻemi ʻia ke kaomi koko e ka papaʻai, ʻoiai me ka ʻai o 3,300 mg o ka sodium i kēlā me kēia lā. Hoʻohui ʻia, pili i ka papaʻai nizkosoleva, hoʻemi i ka hoʻoweliweli o nā maʻi he nui, e like me ka hahau ʻana, ka puʻuwai puʻuwai puʻuwai a me nā puʻuwai, nā pōhaku hakuʻala, ka maʻi kō a me kekahi ʻano maʻi ʻaʻai. Eia kekahi, ua maikaʻi ka papaʻai DASH i ka pohō kaumaha a me ka hoʻomaikaʻi olakino. ʻO kahi papaʻai momona o nā meaʻai ʻono, ʻokoʻa a me ka momona me ka ʻole o nā palena palena. Me kēia mau mea maikaʻi, ua lawe ka papaʻai DASH i ka wahi mua i ka papa inoa o nā papaʻai e nā loea US News & World Report ma 2011 - 2018 makahiki.

ʻAʻole i kuhi ʻia ke aʻo ʻana e kāohi i ka pohō kaumaha, hoʻomaʻemaʻe nui ʻia nā meaʻai a me nā meaʻai starchy a hoʻokumu ʻia i nā manaʻo o ka meaʻai, ke ʻano o ka waena 90-ies o ka 20 kenekulia.

Eia naʻe, ʻoi aku ka pili o ka pilikia olakino olakino i nā poʻe he nui. Ua alakaʻi kēia i ka pono e hana i kahi hoʻolālā maʻalahi e hōʻemi i ke kaumaha, ma muli o nā huahana DASH. Ua lawe ʻia kekahi noiʻi hou aʻe i ka meaʻai DASH i hoʻohui ʻia i nā meaʻai protein e pono no ka ʻōnaehana cardiovascular i nā momona "pono", a me ka hoʻemi ʻana i ka nui o nā "carbbs". No laila ua hoʻomaka ka meaʻai kūʻē i ka hypertension e kōkua i ka hoʻemi ʻana a palekana i ke kaumaha.

ʻO ke kumu nui o nā hoʻolālā papaʻai ma ka ʻōnaehana DASH i lilo i puke ka meaʻai meaʻai Marla Heller, ka Pelekikena o ka hui dietetic ʻo Illinois. Hoʻokumu ʻia nā ʻōlelo aʻoaʻo ma nā loina o ka mālama ʻana i ke kaumaha olakino. ʻO kahi papaʻai i hoʻopiha ʻia me nā huaʻai a me nā mea kanu, waiwai lākou a voluminous. ʻO nā meaʻai momona i ka protein a me nā momona momona e māʻona i kou pōloli. E like me nā ʻoiʻoi i ke kō kō, hoʻonāukiuki i ka pōloli, kākoʻo ka papaʻai DASH i ke kō kō i kahi pae paʻa me ka ʻole o ka "roller coaster". Hoʻoemi ia i ka makaʻu o ka hoʻomohala ʻana i ka maʻi diabetes a kōkua paha i ka nānā ʻana i nā maʻi e kū nei. Hoʻoiho ka papaʻai olakino i nā triglycerides, hoʻonui i ka HDL "maikaʻi" - kolesterol, a hoʻohaʻahaʻa i ka "maikaʻi" LDL kolesterol. ʻO ka nui o ka protein i loko o ka papaʻai e ʻae iā ʻoe e hōʻalo i ka hoʻolōʻihi o ka metabolism a mālama i ka nui o nā mākala ke lilo ka momona.

ʻO ka ʻōlelo aʻoaʻo e pili ana i ka meaʻai i ke kaila o ka DASH i manaʻo ʻia, ʻo ka mea mua loa, ka poʻe e ʻeha nei i ka hanu kiʻekiʻe. Eia nō naʻe, hiki ke hoʻohana ʻia kēia hoʻolālā i kumu hoʻohālike o ka ʻai olakino no ka ʻohana holoʻokoʻa. ʻOiaʻiʻo, hoʻomohala ʻia ka papaʻai e hōʻemi i ke kahe o ke koko. Akā i ka hoʻohui, hoʻohaʻahaʻa ia i ka kolesterol a hoʻēmi i ka hopena inflammatory, hoʻomaikaʻi i ka ʻōnaehana cardiovascular. Maikaʻi loa no kēlā me kēia makahiki - ua hoʻohana kūleʻa ʻia e hoʻohaʻahaʻa i ke kahe o ke koko i nā mākua a me nā keiki. No laila hiki i kekahi ke hoʻopili i ka papaʻai DASH i kāu papaʻai. ^[1]

ʻO ka papaʻai ʻepekema

Hoʻokumu ʻia ka meaʻai DASH ma ka noiʻi ʻepekema e pili ana i nā ala ʻai e hakakā ai i ka hypertension. Ua hōʻike ʻia ʻo ia ka mālama ʻana i ke kahe o ke koko ma kahi ākea, hoʻemi i ka cholesterol a hoʻomaikaʻi i ka ʻike insulin. Hoʻokumu ʻia ka nānā ʻana i ke kahe koko ʻaʻole wale i ka meaʻai kuʻuna haʻahaʻa i ka paʻakai a i ʻole ka sodium. Hoʻokumu ʻia ka meaʻai i ka hoʻolālā meaʻai i hōʻoia ʻia e ka noiʻi, hoʻemi i ke kaomi ma muli o ka nui o ka potassium, magnesium, calcium a me ka fiber. ʻO ka meaʻai momona i nā huaʻai, nā mea kanu a me nā huahana waiu momona haʻahaʻa, nā meaʻai palaoa piha a me nā meaʻai liʻiliʻi i hoʻomaʻemaʻe ʻia ma mua o ka mana mua o ka meaʻai DASH.

No laila, paipai ka papaʻai DASH i ka Institute Institute of heart, lung a me ke koko ʻoihana olakino a me nā lawelawe kanaka, United States, ^[2] ʻAhahui puʻuwai ʻAmelika. Nānā kēia papaʻai i nā kulekele meaʻai no ʻAmelika ^[3] a me nā Kuhi Alakaʻi US no ka mālama ʻana i ke koko kiʻekiʻe. ^[4]

Nā ʻōlelo aʻoaʻo e pili ana i ka hoʻololi ʻana i ka papaʻai DASH

• Hoʻohui i kahi lawelawe o nā mea kanu i ka ʻaina awakea a me ka ʻaina ahiahi.
• Hoʻololi i hoʻokahi pāʻina i ka lawelawe ʻana o ka huaʻai a i ʻole hoʻohui ʻia ma ke ʻano he meaʻai māmā. Hiki iā ʻoe ke ʻai i nā hua kēpau a maloʻo like, akā ʻaʻole koho i kō kō.
• E hoʻemi i ka hapalua o ka lawelawe maʻamau o ka bata, margarine a i ʻole ka saladi salakeke, e hoʻohana i nā lole me ka momona ʻole a me ka ʻike haʻahaʻa.
• E hoʻololi i nā huahana waiu momona no ka momona haʻahaʻa.
• E ho'ēmi i ka hapa o kēlā me kēia lā o nā meaʻai i 170 gr. hiki ke kuke i nā meaʻai meaʻai.
• Hoʻonui i kāu papaʻai me nā kīʻaha o nā legume maloʻo.
• Hoʻololi i kahi meaʻai māmā o nā ʻāpana a i ʻole nā ​​mea momona i nā nati, nā hua puaʻa, nā popcorn unsalted me ka ʻole o ka waiūpaʻa, nā lau maka, ka inu ʻana i ka momona momona a i ʻole ka yogurt maloʻo, nā pahūpaʻa ʻole.
• Ke kūʻai ʻana, e nānā i nā lepili, ke koho ʻana i nā meaʻai i haʻahaʻa i ka sodium.

E kaupalena iā ʻoe iho i ka paʻakai, hiki iā ʻoe ke hele mālie hoʻi. E ʻoki mua iā ia i 2300-2400 mg o ka sodium i kēlā me kēia lā (ma kahi o 1 teaspoon). Ma hope o ka maʻa i ka ʻono hou - hoʻemi i 1500 mg o ka sodium i kahi lā (ma kahi o 2/3 teaspoon). ʻAi wale kēia helu i ka sodium i nā meaʻai a ʻaʻole wale ka paʻakai i hoʻohui ʻia.

Pehea ka papaʻai DASH?

Kōkua kaʻai DASH i ka hoʻohaʻahaʻa i ke kahe o ke koko ma o ka hoʻonui ʻana i nā meaʻai nui i ka papaʻai. ʻO ka potassium, calcium, magnesium e kōkua i ka hoʻohaʻahaʻa i ke koko. Komo kēia mau mea i ke kino ma o ka hoʻopili ʻana i ka papaʻai o nā hua he nui, nā mea kanu, ka waiū momona momona. Hoʻohui ʻia, pono ʻoe e hōʻemi i ka lawe ʻana o ka sodium a ʻo ke paʻakai ke kuleana no ka paʻa ʻana o ka wai i ke kino a hoʻonui i ke kaomi. Ma ke ala, ua koi ʻia e haʻalele i ka puhi paka ʻana, ka inu waiona kaulike, ka hoʻoikaika kino a me ka hoʻēmi kino, ka mea e kōkua ai i ka papaʻai DASH loa. ^[6]

Pehea e hoʻonui ai i ke olakino?

No ka pohō kaumaha a me ka hoʻomaikaʻi ʻana i ke olakino maʻamau, ʻōlelo ʻia e hōʻemi i ka ʻai ʻana i nā kō i hoʻohui ʻia i nā huahana a me nā meaʻai i hoʻomaʻemaʻe ʻia. ʻOi aku ka maikaʻi o kēia hoʻololi ʻana i ka meaʻai no ka poʻe me ka metabolic syndrome, pre-diabetes a i ʻole ka maʻi diabetes. ʻO nā wahine ma hope o ka menopause, e kōkua kēia meaʻai i ka hōʻemi ʻana i ke kaumaha keu he hana koʻikoʻi ma waena o ka makahiki. ʻO ia ʻano meaʻai e hoʻemi i ka pono o ke kino i ka insulin a e hōʻemi i ka manaʻo e waiho i ka momona ma waena o ke kino. ʻO ka hōʻemi ʻana o ka pūhaka he mea koʻikoʻi i ka hōʻemi ʻana i nā pilikia olakino. ^[7]

Meaʻai DASH Vegetarian

DASHʻai kūlohelohe aia kekahi koho vegetarian. ʻO ka hāʻawi ʻana i kaʻiʻo e hoʻonui wale i kona pono.

Ma hea ʻoe e hoʻomaka ai?

• Koho i nā meaʻai holoʻokoʻa, meaola, hoʻomaʻemaʻe ʻole ʻia, inā hiki, ulu ʻia i kou wahi.
• E ʻai ma ka liʻiliʻi i hoʻokahi lawelawe ʻana i nā mea kanu i kēlā me kēia pāʻina.
• I kēlā me kēia meaʻai māmā e ʻai i ka lawelawe ʻana i nā mea ʻai a hua paha.
• Hōʻalo i ka palaoa no ka mea he gluten kāna. Hoʻololi i nā hua i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo, pasta keʻokeʻo a me ka laiki keʻokeʻo i ka palaoa holoʻokoʻa, e like me ka laiki ʻāhiu a me ka palaunu, nā ʻoka.
• Ma kahi o nā mea ʻono i loaʻa ka paʻakai, kō a me nā mea ʻono, e hoʻohana i nā mea kūlohelohe, haʻahaʻa i ka sodium, no ka laʻana, nā mea kanu a me nā mea ʻala. ^[8]

E hoʻohana i ka papaʻaina DASH

ʻOiai ʻo ka ʻoiaʻiʻo o kaʻai DASH i hana kikoʻī ʻia e hana me ke kahe kiʻekiʻe, lawe ia i nā pōmaikaʻi i nā ʻōnaehana kino ʻē aʻe. E hoʻolohe iā ia, ʻoiai inā kou kaomi koko i loko o nā palena o nā kaulike - waiwai systolic o 90 a 120 mm Hg. art., a me diastolic mai 60 a 80 mm Hg. ʻatikala

1. 1 Ho'ēmi i ke kaumaha o ke koko

Wahi a ka noiʻi, ʻo kaʻai DASH i hoʻemi nui i ke kahe o ke systolic, a hoʻemi i ka lawe ʻana o ka calorie i mea e hoʻonui ai i kēia hopena. ^[12] hoʻemi hou i ke kaomi o ka lawe sodium liʻiliʻi me ka papaʻai DASH. ^[13]

1. 2 Hoʻoemi i ka momona

ʻO ka paona nui kahi mea pilikia no ka hypertension. ʻOiai ʻo ka lilo o 3-5 kg ​​e hoʻomaikaʻi i nā helu ma ka tonometer. ^[14]ʻO ka papaʻai DASH ʻoi aku ka maikaʻi o ka hana o ka nalo ʻana i ka nui o ke kaupaona a me ka nui o ka pūhaka ma mua o ka papa kuʻuna e kaohi ana i nā calorie. ^[15]

1. 3 Hoʻoemi i ka pilikia o ka maʻi kō

Wahi a kekahi mau noiʻi e hoʻomaikaʻi ka papaʻai DASH i ka ʻike insulin, kahi e hoʻomaikaʻi ai i ka uku o ka maʻi kō o ka ʻano 2. Iā ia e hakakā nei me nā ʻōuli o ka metabolic syndrome - hypertension, high sugar sugar, overweight.

1. 4 Hoʻoemi i ka makaʻu o kekahi mau maʻi ʻaʻai

ʻO nā kīʻaha holoʻokoʻa, nā mea kanu a me nā nati a me ka hoʻopaʻa ʻana i ka paʻakai, ka ʻiʻo a me nā huahana waiū e hōʻemi i ka pilikia o kekahi mau maʻi maʻi. ^[16], i ka maʻi, colorectal cancer ^[17] a me ka maʻi ʻaʻai umauma ^[18].

1. 5 Hoʻohaʻahaʻa i nā pilikia o nā maʻi maʻi maʻi maʻi

ʻO ke kiʻekiʻe o ke koko e paʻakikī i ka puʻuwai. ʻO ka hui olakino honua (nāna) i ʻike i ka hōʻemi ʻana o ka lawe paʻakai kekahi o nā mea nui i ka hakakā ʻana me ka pilikia o ka naʻau global ^[19]. ʻO ka hāʻule o ka "maikaʻi" kolesterol a hoʻonui i ka "maikaʻi" pale i ka hoʻokumu ʻana o nā pā i nā aʻa. No laila, hōʻemi kaʻai DASH i ka makaʻu o ka hahau a me nā puʻuwai puʻuwai.

'Lelo Aʻoaʻo e pili ana i ka hoʻolālā ration

hua

ʻAʻole kapu ka papa DASH i ke koho ʻana o nā hua. Hiki iā ia he maiʻa, ʻalani, grapefruit, tangerine, pineapples, manga, hua waina, ʻāpala, peach, nā melemele, nā ʻāpana, nā hua like ʻole a pēlā aku. Hoʻokipa ʻia nā hua maloʻo - nā lā, nā hua puaʻa, nā huaʻiku, nā fiku, a pēlā aku. Inā ʻaʻole ʻoe e koho nā hua maloʻo me ka ʻole o ke kau ʻana i ke kō kō a i ʻole ka boning i ke kō kō. ʻAi i nā hua o 4-5 o ka hua i ka lā. Hoʻokahi lawelawe ʻana he hua waena, Kīʻaha hou / hua paʻahau, hapalua o ke kīʻaha i kuke ʻia i nā huaʻai a i ʻole ka wai kūlohelohe me ke kō ʻole, he hapahā Kaha o nā hua maloʻo.

lau

ʻAe ʻia i nā mea kanu āpau: broccoli a me nā ʻano kāpena, nā ʻōmato a me nā ʻuala, nā pepa ʻono, nā milo, nā pīni ʻōmaʻomaʻo a me nā pi ʻōmaʻomaʻo. E like me ka huaʻai, ʻai i ka ʻai he 4-5 o nā mea kanu i kēlā me kēia lā. ʻO ka lawelawe ʻana he kīʻaha ʻoki kua maka maka ʻia a i ʻole nā ​​mea ʻai ʻē aʻe, hapalua o ke kīʻaha o nā mea ʻai i kuke ʻia a i ʻole 100% wai momona.

Nā Kūlapa

ʻO ka palaoa maikaʻi loa he brown a me ka laiki hihiu, nā ʻoka, buckwheat, amaranth, quinoa a me Teff. Loaʻa iā lākou ka fiber pono a manuahi mai ka gluten. E ʻimi no 6 mau hana o nā hua lū i kēlā me kēia lā, e helu ana i hoʻokahi lawelawe i hapalua Kopa o nā sereala i hoʻomākaukau ʻia.

Nā legume, nā ʻanoʻano a me nā hua hua

ʻO kēlā me kēia nati, nā ʻanoʻano, a me nā legumes, e like me ka lentils, chickpeas, mung beans, nā ʻano pīni like ʻole, ka pī, nā pīni Navy he koho maikaʻi no ka ʻaoʻao ʻaoʻao a i ʻole ka meaʻai. ʻO ka pahuhopu ka ʻai ʻana a hiki i 4 mau lawelawe i ka pule. ʻO kahi hapa o kēia mau huahana - hapalua kīʻaha legumes i kuke ʻia, 1/3 kīʻaha nati, 2 punetēpē ʻanoʻano a i ʻole aila mai nā nati a i ʻole nāʻanoʻano.

ʻO nā ʻona maikaʻi

ʻO ka Avocado, ka niu, ka ʻoliva, ka peanut a i ʻole ka ʻalemona almond me ka hoʻohui ʻole ʻia o ke kō e pōmaikaʻi i nā kīʻaha koko a me ka puʻuwai. ʻO kahi lawelawe he 1 teaspoon aila, a me nā lawelawe i 2-3 i kēlā me kēia lā.

Nā huahana hana waiū momona momona

Paipai ʻia ka ʻai DASH e ʻai i nā huahana waiu liʻiliʻi i hoʻemi ʻia ka momona momona, ke koho ʻana i nā mea hana kūlohelohe, e ulu ana i nā holoholona ma ka pā. Inā pili ʻoe i kahi mana vegan o ka meaʻai DASH e hoʻokomo i loko o ka waiu meaʻai meaʻai, e like me ka ʻalemona a i ʻole ka niu ʻaʻole waiu waiu a me ka tiiki. ʻO ka ʻāpana i kēia hihia he kīʻaha o ka waiū a i ʻole ka waiū vegan, a i ʻole 1/3 kīʻaha o ka cottage cheese/tofu, ʻae ʻia ka lā no 2-3 mau lawelawe mai kēia ʻāpana.

Pono e hōʻemi a hoʻopau ʻia paha ka meaʻai

Kūleʻa kaʻai DASH a ʻaʻole pili i ka nui o nā kapu.

ʻAi

Paipai ka papaʻai DASH maʻamau e hōʻalo i nā ʻiʻo momona no ka momona momona a me ka nui o ka sodium i loko o lākou. Pono e hoʻopau i ka pipi momona, ham a me ka puaʻa. Makemake i nā ʻāpana moa a iʻa paha. ʻO kaʻai DASH Vegetarian, ʻaʻole e kāpae ʻia kaʻiʻo, ka mea e ʻoi ai ka maikaʻi o ka papaʻai.

ʻO nā huahana waiū momona

Hoʻopau ʻia ka tīhi, ka waiū momona a me ka yogurt mai ka papaʻai pū kekahi ma muli o ka nui o nā momona momona i loko o lākou.

ʻO ke kō a me nā meaʻono

ʻAʻole hoʻopau kaʻai DASH i nā meaʻono me ke kō i hoʻomaʻemaʻe ʻia, akā palena ʻia i 5 mau lawelawe o nā mea momona momona momona i kēlā me kēia pule. Manaʻo ʻia kahi lawelawe i hoʻokahi kōpune kō, jam a jelly paha, 1 Kopa o ka wai ʻalani a i ʻole nā ​​mea inu e piha ana ke kō. ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka haʻalele loa i kēia ʻāpana kō a hoʻololi iā ia me nā huaʻai hou.

Sodium

ʻElua mau palena sodium lawe ʻia ma lalo o DASH-diet: 2300 mg a me 1500 mg i kēlā me kēia lā. E hoʻomaka me ka pae mua, e kaupalena ana i ka paʻakai i 1 teaspoon i ka lā. Ma hope o ka hoʻopili ʻana o nā ʻōpuʻu ʻono, hoʻēmi i ka nui o ka sodium ma mua, i 2/3 teaspoon o ka paʻakai. E noʻonoʻo i ka sodium āpau i nā meaʻai, ʻaʻole wale i hoʻohui ʻia i ka paʻakai meaʻai.

Alcohol

ʻAʻole hoʻokaʻawale ka papaʻai DASH i ka waiʻona, akā aʻoaʻo wale ʻia e pili i ka hoʻohaʻahaʻa i ka hoʻohana. ʻO kēia ʻaʻole i ʻoi aku ma mua o hoʻokahi lawelawe i kēlā me kēia lā no nā wahine a ʻaʻole ʻoi aku i ʻelua mau lawelawe no nā kāne. ʻO kahi ʻāpana o kēia ʻāpana e like me 400 ml. o ka pia, 170 ml o ka waina a i ʻole 50 ml mau ʻuhane. E hoʻomanaʻo ʻaʻole e lawe ka waiʻona i nā pono olakino, ʻoiai ka hōʻole loa ʻana e hoʻonui nui i ka hopena hoola o nā papaʻai. ^[20]

Pehea e kaohi ai i ka ʻike o ka sodium i ka papaʻai DASH

E kiʻi i nā hopena i hoʻohiki ʻia e ka DASH-diet, ʻo ke kiʻekiʻe o ka lawe ʻana i ka sodium i kēlā me kēia lā ʻaʻole pono e ʻoi aku ma mua o 2,300 mg a i ʻole, inā he 1500 mg.

ʻO ke ala nui e hoʻokō ai i kēia ke koho ʻana i nā meaʻai olakino hou aʻe i ka wā kūʻai kūʻai, kuke ʻana i kāu lumi kuke, a i ʻole ke kipa ʻana i nā wahi lawelawe.

Kākau i nā ʻōlelo aʻoaʻo no ka hoʻēmi ʻana i ka sodium i ka papaʻai i nā kikoʻī no kēlā me kēia kūlana.

Ke kūʻai aku nei i nā huahana ma ka hale kūʻai:

• E aʻo i nā lepili o nā huahana meaʻai, ʻoi aku nā huahana semi-finished a me nā mea ʻono e koho i ka paʻakai haʻahaʻa a me ka sodium ma kahi ʻano ʻē aʻe.
• E koho i nā huahana ʻiʻo hou - ka moa, ka iʻa, ka ʻiʻo wīwī, ma kahi o ka puaʻa canned, ham, etc.
• E hāʻawi i ka makemake i nā huaʻai hou, paʻahau a me nā mea kanu ma kahi o ka kēpau.
• Hōʻalo i nā meaʻai me ka nui o ka paʻakai - kukama pickled, pickled nā mea kanu, ʻoliva, sauerkraut.
• Hōʻalo i ka meaʻai wikiwiki - noodles, laiki ʻaʻala, nā uala i kāwili ʻia, minuke, a pēlā aku.

Ke kuke ʻana i kāu mau meaʻai:

• Mai hoʻohui i ka paʻakai ke kuke ʻana i ka palaoa a me nā ʻaoʻao ʻaoʻao o ka laiki, pasta a me nā palaoa.
• Mākaukau ʻo Pripravljena i nā mea ʻai hou a i ʻole nā ​​mea kanu maloʻo, nā mea ʻala, ka wai o ka lemon a i ʻole ka lime, nā mea ʻono me ka paʻakai ʻole.
• Hoʻomoʻu ʻia nā meaʻai i ka brine, kēpau, holoi ma lalo o ka wai e hoʻoneʻe i ka paʻakai.
• E hoʻēmi i ka paʻakai i loko o kā lākou ipu.

ʻAi i waho:

• E noi iā lākou e kuke me ka hoʻohui ʻole i ka paʻakai a me ka monosodium glutamate.
• ʻOi aku ka maikaʻi o ka hōʻole ʻana i ke kauoha o nā kīʻaha ʻAsia, mahalo nui ʻia lākou i ka paukū i hala, nā mea hoʻonani ʻono.
• Hōʻalo i nā kīʻaha i loaʻa i ka bacon, pickles, ʻoliva, tī a me nā mea paʻakai ʻē aʻe.
• Hōʻalo i nā kīʻaha i puhi ʻia, ʻohi, kēpau, a kuke ʻia me ka hoʻohui ʻana i ka soy a i ʻole nā ​​mea kupa.
• Ma kahi o nā ʻāpana a i nā pāhaʻi, koho i nā hua a i ʻole nā ​​mea kanu e like me kahi ʻaoʻao.

ʻO nā meaʻai kūpono pono ʻole nā ​​ʻaina ahiahi, nā meaʻai pūʻolo a me nā sopa La carte. Nā mea ʻono i loaʻa i ka sodium "hūnā ʻia" - ketchup, mustard, soy sauce, nā salakeke salakeke like ʻole a me ka mea ʻaina barbecue.

E ʻoluʻolu ʻaʻole ka paʻakai o ka hapa nui o ka sodium e komo i ke kino. ʻO ia ka sodium mai nā meaʻai i hana ʻia, nā meaʻai māmā paʻakai, ka tī, nā sanikina a me nā burger, nā meaʻai a me nā meaʻai, nā mea ʻai a me nā meaʻai anuanu, pizza a me ka berena.

I ka lilo pono ʻana o ke kaupaona, koe wale no nā kapu ma ka sodium / paʻakai, pono ʻoe e hoʻoliʻiliʻi i ka huina o nā calorie i hoʻopau ʻia i kēlā me kēia lā.

Nā ʻōlelo aʻoaʻo laulaha no ka hoʻēmi calorie hōʻemi ʻole.

• ʻAi i nā meaʻai liʻiliʻi a puni ka lā, pale i nā wā lōʻihi ma waena o nā pāʻina a me nā pā o ka ʻai nui ma hope o ka hoʻomaha.
• E hoʻemi i nā lawelawe o kaʻiʻo, e hoʻonui ana i ka nui o nā mea kanu, nā huaʻai, nā pā o nā pī maloʻo a i ʻole nā ​​kīʻaha holoʻokoʻa.
• Hoʻololi i nā mea ʻono a me nā mea ʻono no nā hua a me nā mea kanu.
• Hoʻololi i ka wai inu a i ʻole nā ​​mea inu kō kōnaona no ka wai maʻemaʻe.

Ma waho o ka hoʻemi ʻana i ka lawe ʻana o ka sodium, ka pono o ka papaʻai DASH i loaʻa i ka hoʻonui ʻana i ka nui o ka potassium i ka papaʻai.

Loaʻa ka hapa nui i nā meaʻai potassium e like me kaʻuala (maʻamau a ʻono), yogurt (me ka nānā ʻole i ka momona), wai ʻalani, maiʻa, ʻapelika, prunes, nā legume (soybeans, lentils, beans, peas), almonds. ^[21]

Kuhi i ka papaʻai hebedoma DASH-ʻai

PŌʻAKAHI

• ʻO ka ʻaina kakahiaka - ʻeke ʻeke palaoa holoʻokoʻa me 2 tbsp peanut butter-ʻaʻohe paʻakai. ʻAlani. 1 Kopa waiū momona momona, a i ʻole kope decaffeined.
• ʻO kaʻaina awakea - salakeke o nā lau spinach, pea hou, ʻāpana o Mandarin, ʻalemona, i hoʻowali ʻia me ka vīnega waina. 12 pahūpahū ʻole. 1 Kī waiū skim.
• ʻO kaʻaina ahiahi - hoʻomoʻa ʻia ka umu me nā mea kanu. ʻO kahi kīʻaha ʻaoʻao o ka laiki ʻeleʻele me nā mea kanu. ʻO nā pīni ʻōmaʻomaʻo hou, mahu. 2 aila aila ʻoliva. ʻO ka meaʻai Dessert o nā hua hou me ka mint i ʻokiʻoki ʻia. ʻ .kapa lau lau nahele.
• Mea ʻai māmā - 1 Kopa yogurt momona-manuahi. 4 mau wīlia vanilla.

PŌʻALUA

• ʻO ka ʻaina kakahiaka - ka saladi hua me ka melon, maiʻa, ʻāpala, nā hua a me nā walnuts, ʻaʻahu ʻia me ka waikawa vanilla non-momona momona haʻahaʻa. Bran muffin me ka 1 tsp butter me ka TRANS momona. ʻOi lau nahele.
• Lunch - Shawarma holoʻokoʻa tortillas, curry moa, Apple a me kāloti. Skim waiu.
• ʻO kaʻaina awakea - spaghetti me nā mea kanu mahu me ka ʻole o ka paʻakai me 1 tsp o ka ʻaila ʻoliva. ʻO ka salakeke mea kanu me nā greens, ʻaʻahu ʻia me ke kapa momona momona. ʻŌwili palaoa piha. 1 nectarine. Piʻi ka wai me ke kō ʻole.
• Mea ʻai māmā - māua maloʻo. 30 gr. nā croquette paʻalima ʻole. Nā hua Sunflower.

PALAPALA

• ʻO ka ʻaina kakahiaka - ʻo ka waiū momona momona a wai ʻole me ka paʻakai ʻole me ka kinamona 1 tsp a me ka aila 1 tsp me ka ʻole o TRANS momona. 1 maiʻa. 1 kīʻaha palaoa holoʻokoʻa.
• ʻO kaʻaina awakea - ka salakeke tuna me nā plum, nā hua waina, nā keleka, a me nā salakeke parsley.
• ʻO kaʻaina awakea - nā pipi a me nā mea kanu i kāhu ʻia me kahi ʻaoʻao o ka laiki hihiu. Pecans. Paina. Ka inu o ka wai cranberry-raspberry a me ka wai sparkling.
• Mea ʻai māmā - yogurt momona momona. 1 peach.

PŌʻAHĀ

• ʻO ka ʻaina kakahiaka - kālua ʻia ka hua manu me ka ʻaila ʻoliva he 1 tbsp. ʻO Pudding yogurt momona momona me nā hua Chia, nā fiku a me ka meli. ʻOi lau nahele.
• ʻO ka ʻaina awakea o ka berena palaoa a pau me ka umauma moa, ka tī, ka ʻōmato, ka lettuce, ka mayonnaise momona momona. 1 Mele.
• ʻO kaʻaina awakea - spaghetti me Parmesan i kuʻi ʻia. ʻO ka salakeke spinach, nā kāloti, nā hua hou, nā kānana maloʻo a me nā peach kēkē me ka vīnega.
• Mea ʻai māmā - nā ʻalemona i hoʻomoʻa ʻole ʻia a i ʻole nā ​​ʻōpelu maloʻo.

PŌʻALIMA

• ʻO ka ʻaina kakahiaka - kālua ʻia me ka palaoa wholemeal me ka waiūpaʻa ʻaila ʻole. Kope me ke kō ʻole a i ʻole ka waiū momona momona. 2 Kelemānia.
• ʻO ka Lunch kahi Turkey i hoʻomoʻa ʻia i loko o kahi tortilla palaoa āpau me ka pea, nā mea kanu a me nā tī. Nā Plum a me nā walnuts.
• ʻO kaʻaina awakea - ka moa i hoʻomoʻa ʻia me Chile. ʻO ka ʻaoʻao ʻuala. ʻApokila. Yogurt momona momona.
• Mea ʻai māmā - nā ʻomela me ke kinamona. Berry.

PŌʻAONO

• ʻO ka ʻaina kakahiaka - kālua ʻia i ka palaoa palaoa me nā hua huaʻai i loko o ka aila ʻoliva. Maiʻa. Kope me ke kō ʻole a me ka kirimalu.
• ʻO kaʻaina awakea - kahi ipu ʻaoʻao o nā pīni keʻokeʻo me ka avocado. ʻO kahi salakeke o nā kāloti kuʻi ʻia, nā kukama hou a me nā greens me ka ʻaʻa salakeke.
• ʻO kaʻaina ahiahi - ʻuala i hoʻomoʻa ʻia i ka umu me ka hummus.
• Mea ʻai māmā - yogurt momona-momona me nā raspberry.

LĀPULE

• ʻO ka ʻaina kakahiaka - porridge laiki me ka waiū momona momona a me 1 tsp. traseiro-ʻaila ʻole. Maiʻa.
• ʻO kaʻaina awakea - spaghetti me nā kinipōpō o Turkey ʻūlū. Piʻi ʻōmaʻomaʻo.
• ʻO kaʻaina awakea - kālaki ʻia me kaʻuala. Saladi o broccoli, mahu. Waiū momona.
• Mea ʻai māmā - wai Cranberry. Alani. ^[22]

hōʻuluʻulu manaʻo

Hoʻomohala kikoʻī ʻia ka papaʻai DASH e hana me ka hanu kiʻekiʻe a me ke kōkua ʻana i nā maʻi, kahi ʻōuli kahi kiʻekiʻe o ke koko. ʻO kahi kumu nui o ka papaʻai ka palena ʻana i ka paʻakai a kālele ʻia i nā meaʻai waiwai i ka potassium, magnesium a me ka calcium.

Hoʻokumu ʻia ka meaʻai ma ka ʻai ʻana i nā kīʻaha olakino a maikaʻi hoʻi e pili ana i nā huaʻai, nā mea kanu, nā huahana waiu momona haʻahaʻa, nā kīʻaha holoʻokoʻa a me nā legumes, me ka liʻiliʻi o nā huahana ʻiʻo lean a me nā iʻa a i ʻole, akā maikaʻi nō hoʻi no nā momona o ka ʻōnaehana cardiovascular. ʻO kahi meaʻai momona i nā kīʻaha ʻono, meaʻai a olakino, ʻaʻohe palena koʻikoʻi. Inā pono, e ho'ēmi i ke kaumaha, a e hoʻolohe pono ʻoe i ka ʻai caloric o kēlā me kēia lā.

Kūpono ka papa DASH no ka ʻaneʻane o nā lālā o ka ʻohana a hoʻōla i nā mea āpau.

Ua hōʻiliʻili mākou i ka mea nui e pili ana i ka papaʻai DASH i kēia kiʻi, a e mahalo loa inā hiki iā ʻoe ke kaʻana i ke kiʻi i nā pūnaewele kaiaulu me kahi loulou i kā mākou ʻaoʻao.