DASH dijo - phepo e nepahetseng e nang le khatello ea kelello

Ho fapana le boholo ba lijo tsa kajeno tsa feshene, tse rometsoeng ho motho ea itseng "ea tloaelehileng", lijo tsa DASH li na le libaka tse khethehileng tsa ho fumana lijo. Ha e le hantle, ke ho folisa, kaha e emela mokhoa o nepahetseng oa phepo e nepahetseng bakeng sa ho ntlafatsa 'mele, o tšoeroeng ke maloetse a mangata a tebileng.

DASH lijo - ke eng?

Lijo tsa DASH li fapane haholo le lijo tse ngata: li reretsoe ho ba nang le khatello ea kelello ea mali le ba hlokang ho fokotsa boima ba 'mele e le hore phekolo ea lefu lena le atlehe. Tšebeliso ea eona e thusa ho hlatsoa lijana tsa k'holeseterole e kotsi, e tla fokotsa khatello. Ho phaella moo, ho kgothaletswa hore o e sebelise ho thibela mafu a latelang:

tlhaho ea tlhaho;
pelo;
lefu la majoe a liphio;
lipolao;
lefu la tsoekere.

E ile ea thehoa United States 'me ea amoheloa e le e' ngoe ea tse atlehang ka ho fetisisa. E itšetlehile ka lijo tsa Mediterranean, limela tsa meroho le lijo tse 'maloa, kahoo lijo tse kang DASH, ho ea ka litsebi tse ngata, li tšoaneloa haholo. Leha ho le joalo, e na le meeli ea tšebeliso ea letsoai 'me e hloka sebaka se senyenyane sa ho lokisetsa pele se fetela DASH.

DASH Diet bakeng sa khatello ea kelello

Lijo tse kholo tsa lijo tsena li na le khatello ea meriana. Tšebeliso ea eona e nolofalletsa boemo ba k'holeseterole le ho ntlafatsa boemo ba metabolism ea lipilisi, ho fokotsa kotsi ea maloetse a mang a tebileng. Ha u sebelisa lihlahisoa tse loketseng, lijo tsa DASH tse nang le khatello ea kelello li thusa ho fokotsa boima ba 'mele, ho ntlafatsa mosebetsi oa pelo le ho theola' mele, ka kakaretso.

Lijo tsa Maamerika DASH

DASH dijo e lumella ho rarolla mathata a mararo hang-hang: ho fokotsa boima ba 'mele, ho phekola khatello ea meriana le ho ba le tsusumetso e thibelang motho. Litsebi tse ngata li lumela hore ntho e etsang hore katleho ea eona e be e rarahaneng e ikhethang, e neng e akarelletsa lijo tse nang le khatello ea kelello ea mali, tse sebetsang ka matla ho fokotsa boima ba 'mele le ho tiisa khatello. Har'a bona:

meroho le litholoana;
linaoa;
lihlahisoa tse tsoang lihlahisoa tsohle;
nama e bonolo le litlhapi;
lihlahisoa tsa lebese tse tlaase.

Ho tsoa ho lijo tse sa nkiloeng, tse nang le letsoai, tse tsuba, li-pompong le lijo tse nang le makotikoting, ka hona lijo li ja le ho ja lijo tsa meroho. Ka ho rata lihlahisoa tsa tlhaho le ho kenyelletsa liprotheine tsa liphoofolo tse nang le boleng ba boleng bo botle, e fana ka phepo e feletseng le phepelo ea limatlafatsi tsa bohlokoa bakeng sa bophelo.

DASH Diet - Menu bakeng sa beke

Ntho e nepahetseng ke hore lijo tsa DASH, menu e nang le lihlahisoa tse kholo, li u nolofalletsa ho theola boima ba 'mele hantle, ntle le ho mpefatsa bophelo ba hau. Ha e hlalosoe ka tlaase-khalori, hobane e nka hore letsatsi le leng le le leng ho fihlela ho 2000 kcal (setšoantšo se ka 'na sa fetoha, ho itšetlehile ka lilemo, boemo ba bophelo bo botle le maemo a mang ka bomong), kahoo e na le lihlahisoa tsa boleng ba caloric le glycemic index . Mefuta ea lihlahisoa tse jeoang ho eona e lekantsoe likarolong, tseo e 'ngoe le e' ngoe e kenyeletsang:

phehi e phehiloeng kapa pasta - 0.5 senoelo;
bohobe - sekoahelo se le seng;
litholoana kapa meroho e phehiloeng - likopi tse 0,5;
litholoana kapa meroho e ncha - 1 senoelo;
lebese le fokolang mafura - 1 khalase e tšesaane;
oli ea mohloaare - 1 teaspoon;
nama e phehiloeng - 100 g.

Nakong ea beke, ho phaella ho lihlahisoa tse thathamisitsoeng, ho kgothaletswa hore o je ho fihlela ho tse hlano tsa linaoa tse omileng, linate le lipeo tse fapaneng le li-servings tse 3-5 tse monate. Limited ho sebelisa botoro ea tlhaho le yogorts ea tlhaho e tlaase, lihlahisoa tse ncha tse besitsoeng, litholoana tse omisitsoeng, morara o omisitsoeng o lumelloa. Letsoai ha lea kenngoa ka ho feletseng lijong.

DASH diresepe tsa lijo

Ha u sebelisa DASH, lijo li ntse li le ngata ebile li leka-lekana, 'me boleng ba eona ba likorale (2000 kcal) bo lumella ho boloka matla a matla a hlokahalang bakeng sa bophelo bo tloaelehileng. Ka nako e tsoanang, 'mele o hloka li-vithamine, diminerale, amino acid le likarolo tse ling tsa bohlokoa tse nang le lijo, tseo ho ka khonehang ho li pheha lijana tse monate le tse phetseng hantle.

Bakhanni ba hypertonics

Lijo:

oat bran - 2 tbsp. likhaba;
li-flakes tse tsoang lithollo tse feletseng - 2 tbsp. likhaba;
Hercules - 2 tbsp. likhaba;
phofo ea li-oats - 1 tbsp. khaba;
liprotheine tsa mahe a khōhō - li-pc 2;
sinamone, stevia phofo - ntlheng ea thipa.

Litokisetso:

Ho tsoa lihlahisoa tsohle li hlaba hlama ka ho tlatsoa ha linoko.
Preheat seaparo sa motlakase, beha likotoana tsa hlama 'me u cheke mahlakore ka bobeli ho fihlela u pheha.
Lihobe tse lokiselitsoeng ho li roba likotoana.

Likhalase tsa Shrimp