Ua hoʻomaopopoʻia kaʻaʻai ma lalo o ka inoa malihiniʻo DASHʻoiai kekahi o nā mea liʻiliʻi e noho nei ma nā meaʻai maikaʻi o ka honua! ʻO ke kumu o kaʻai DAShʻo ka mea i hana muaʻia no ka paleʻana a me ka mālamaʻana i ka hanuʻana, no laila ka inoa Dietary Proroaches to Stop Hypertension, ma ka'ōlelo Lūkini, kahi hanaʻaʻai e pale ai i ka piʻiʻana. Eia naʻe, i kēia mau lā,ʻaʻole hiki ke hoʻohana ponoʻia e ka mea maikaʻi e hoʻonui ai i ka olakino, akāʻo ka poʻe e makemake ana eʻalo i ka kaumaha a mau loa, me ka haʻahaʻa a me ka hewaʻole.
Nā mea hana
ʻAʻohe mea e noʻonoʻoʻia ai ka hanaʻana o ka hauhaʻi e hoʻomaka me kaʻai -ʻaʻole, no ka mea, ua pili pono ke kaheʻokoʻa me ka lawe nuiʻana o ka paʻakai, cholesterol a me ka kaumaha nui keu. No ia mau kumu, ua hanaʻia ka DASHʻai ma ka National Heart, Lung and Blood Circulation Institute (USA).
Nā Kuleana
ʻO ka helu o Caloric o kaʻai maʻamau o DASH - 2000 kcal, akā ināʻaʻoleʻoe e makemake i ka meaʻai nui no ka piʻiʻana, ma keʻano he meaʻai no ka pohō kaumaha, hiki iāʻoe ke ho'ēmi i ka lolo i 1600 kcal.
ʻO ka holomua mua o kaʻai he 14 mau lā,ʻo ka lua -ʻo ke ola a pau. Hoʻomaʻakaʻa loa i kaʻaiʻana, ma hope o ka pauʻole o nā koi kūpono, a me nā lilo o ke kaumaha a me ka hoʻonuiʻana ma muli o ka hui pono o nā huahana.
Mālama kaʻai i ka emi iki o ka nui o ka paʻakai paʻakai,ʻo ia hoʻi, ka sodium. E'ōlelo pū aku hoʻi e hāʻawi i kaʻiʻo momona momona, i kekahi manawa (ʻelua manawa o ka hebedoma) hiki iāʻoe keʻai i kaʻiʻo, iʻa a me ka moa. ʻO ka meaʻai nui ma kaʻai - nā mea kanu, nā hua, nā hua , nā hua, nā mea hana meaʻai.
Hiki i nā mea hana nā Dietitian ke'ōlelo e hoʻemi i ka nui o nā'ōpona'aleʻa i hoʻopauʻia a hoʻololi pū kekahi me nā proteins. ʻO ka momona e waiho i nā mea waiwai - olive a me ka avocado. ʻO ka meaʻai ka mea liʻiliʻi, aʻo ka nui loa o ka hoʻopiʻiʻana, hiki iāʻoe keʻai i ka lauhuʻu 5 manawa ma ka pule (inā makemakeʻia!). Mai ka leʻaleʻa he mea pono e kāohi ma luna o nā mea i komoʻole i nā mea momona, nā huaʻaila, e like me: gelatin, marmalade, sherbet a me marshmallow.
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Hoʻopuka wale mākou i nā hiʻohiʻona nui o kēia meaʻaiʻole ka paʻakai no ka piʻiʻana, a ua'ōleloʻiaʻoe e hoʻomaʻamaʻa iāʻoe iho me ke alapine o ka hoʻohanaʻana i nā hui likeʻole o nā huahana:
- ʻo ka paʻakai - 1.5 mg i kēlā lā (heluhelu i nā inoa o ka meaʻai hiki ke hanaʻia, nā mea i puhiʻia i ka mea i puhiʻia, marinades - ka paʻakai paʻakai no nā mea hoʻomaka!);
- nā huaʻai a me nā huaʻai - 8-10 mau lā i ka lā (snacks a me nā meaʻai);
- Nā'ōpuʻu a me ka palaoa - 6-7 manawa i ka lā (ka palaoaʻai, ka laiki laiki, porridge);
- nā huahana laʻau - 2-3 mau lā ma ka lā (kūpona momona, inā ponoʻole me ka lactose - yogurt a kefir);
- ka iʻa, ka iʻa, ka moa -ʻelua manawa o ka pule;
- nā pī'ā, piʻa - 5 manawa ma ka pule;
- maikaʻi - i 5 mau manawa o ka pule (ma keʻano kūpono);
- ka pipi - 2-3 manawa i ka lā (no ka palena palemele).