He aha ka papaʻai DASH? Ke kumu.

Manaʻo ʻia ka ʻai DASH ka mea maikaʻi loa no kou olakino, e like me nā kauka. Mai ke kuanaʻike o nā mea hānai, manaʻo ʻia ia he maikaʻi loa no ka lilo ʻana o ke kino. Pehea e ʻai ai e like me ka papaʻai?

ʻO DASH (Diaries Approach to Stop Hypertension) kahi papaʻai i hoʻolālā ʻia e hoʻohaʻahaʻa i ke koko no nā mea maʻi me ke kiʻekiʻe. Hoʻoiho kēiaʻai i ka kolesterol, kōkua i ka pale ʻana i ka hahau a me ka puʻuwai o ka puʻuwai, normalize ke kaumaha. Hoʻohana ʻia kaʻai DASH no ka pale ʻana i ka maʻi kō.

ʻO ka meaʻai DASH he kaulike maikaʻi a loaʻa nā mea koʻikoʻi nui - calcium, potassium, proteins, nā mea kanu. ʻO kēia mau mea a pau e hōʻoiaʻiʻo ai i ka hana ʻana o ka lolo a me nā ʻāpana o loko, e ola ai ka ʻili a me ka lauoho. ʻAʻohe pono e helu i ke koena o kēia meaʻai, ua ʻōlelo ʻia nā huahana, a hoʻemi i ka paʻakai.

Hana ʻia ke koʻikoʻi o kaʻai DASH i ka maikaʻi o nā meaʻai a ʻaʻole i kāna nui. He aha nā lula e pono e mālama?

• Inu ma kahi o 2 liters o ka wai i kēlā me kēia lā.
• ʻAi i 5 mau manawa i ka lā. ʻO ka lawelawe ʻana i ke kaupaona i 215 gram.
• ʻO kaʻai Calorie i kēlā me kēia lā - 2000-2500 calories.
• ʻAe ʻia nā mea momona ma mua o 5 mau manawa i ka pule.
• Pono e hoʻonui i ka ʻai, nā hua, nā legumes, ka ʻiʻo wīwī, a me nā mea kanu.
• E hoʻokaʻawale i ka soda a me ka waiʻona.
• ʻAe ʻia kahi lā a i 8 mau pāʻina.
• Pono e hoʻemi ʻia ka paʻakai i 2/3 o kahi teaspoon i ka lā.
• Pono e hoʻokomo i ka papa kuhikuhi i ka palaoa palaoa.
• ʻAʻole hiki iā ʻoe ke ʻai i ka ʻiʻo, nā pickles, nā meaʻai momona, ka pāpaʻi pata, ka iʻa a me ka ʻiʻo.

He aha kāu e ʻai ai?

• Ma ka liʻiliʻi he 7 mau lawelawe i kēlā me kēia lā (ʻo ka lawelawe ʻana he ʻāpana o ka berena, hapa kīʻaha o ka pasta i hoʻomoʻa ʻia, hapa Kopa o ka palaoa.
• ʻO ka hua - ʻaʻole ʻoi aku ma mua o 5 mau lawelawe i kēlā me kēia lā (1 ka lawelawe ʻana he 1 ʻāpana hua, kahi hapaha kīʻaha o nā hua maloʻo, hapalua kīʻaha wai).
• Nā mea kanu 5 lawelawe i kēlā me kēia lā (ʻo ka lawelawe ʻana he hapa Kopa o nā mea ʻai i kuke ʻia).
• ʻO nā huahana waiu momona haʻahaʻa 2-3 mau lawelawe i kēlā me kēia lā (1 lawelawe 50 grams o ka cheese, a i ʻole 0.15 lita o ka waiū).
• Nāʻanoʻano, nā pīni, nā nati - 5 mau lawelawe i kēlā me kēia pule (mahele 40 grams).
• ʻO nā momona holoholona a me nā mea kanu a - 3 mau lawelawe i kēlā me kēia lā (1 ʻāpana teaspoon o ka ʻoliva a i ʻole Flaxseed aila).
• ʻO ka meaʻono - ma ka nui o 5 manawa i ka pule (kahi teaspoon o ka jam a i ʻole ka meli).
• ʻO ka wai - 2 lita i ka lā (ka wai, ka'ōmaʻomaʻo, ka wai).
• Protein - 0.2 kg o kaʻiʻo lean a iʻa a me nā hua.
• DASH-ʻai - meaʻai pono e kōkua ai ʻaʻole maikaʻi wale akā e hoʻopau i ka nui o ke kaupaona.