Abinci a karkashin sunan masihu DASH an gane shi ne daya daga cikin 'yan tsirarun da ke cikin abinci na duniya! Dalilin abincin DASH shi ne cewa an halicce ta ne don rigakafi da maganin hauhawar jini, saboda haka sunan Dietary ya kai ga Tsayar da hawan jini, wanda, a cikin Rashanci, wata hanya ce ta karewa don hana hauhawar jini. Duk da haka, a yau ba kawai hypertensive amfani da shi don inganta kiwon lafiya, amma waɗanda suke so su rasa nauyi har abada, sannu a hankali da kuma ba daidai ba.
Creators
Ba abin mamaki ba cewa an lura da maganin hauhawar jini don farawa tare da rage cin abinci - ba, saboda ƙarar jini yana haɗuwa da haɗari da ciwo mai gishiri, cholesterol da matsanancin nauyi. Don irin waɗannan dalilai, an halicci DASH abinci a Cibiyar Zuciya, Lung da Blood Circulation Institute (Amurka).
Ka'idoji
Abincin caloric na abincin yau da kullum DASH - 2000 kcal, amma idan ba buƙatar abinci mai yawa don hauhawar jini ba, a matsayin abinci don asarar nauyi, za ka iya rage adadin calories zuwa 1600 kcal.
Hanya na farko na cin abinci yana da kwanaki 14, na biyu - duk rayuwar. Don biyan abinci yana da sauƙi, bayan duk babu ƙuntataccen ƙuntatawa, kuma asarar nauyi da haɓakawa saboda haɗin haɗin haɗi.
Abinci yana daukar karuwar gwargwadon gishiri, wato, sodium. Har ila yau bayar da shawara don daina naman nama marar kyau, wani lokacin (sau 2 a mako) zaka iya cin naman nama, kifi da kaza. Babban abinci a kan abinci - kayan lambu, hatsi, 'ya'yan itatuwa , hatsi, kayan kiwo.
Masu kirkiro masu cin abinci suna ba da shawara don rage adadin carbohydrates cinye da kuma maye gurbin su da sunadarai. Daga cikin ƙwayoyi suna barin kayan mai amfani - zaitun da avocado. Gina na abinci shi ne kashi-kashi, kuma babbar laya shine cewa za ku iya cin sita sau 5 a mako (idan ana so!). Daga Sweets akwai wajibi ne don dakatar da wadanda ba su dauke da ƙwayoyin cutarwa, kayan lambu, misali: gelatin, marmalade, sherbet da marshmallow.
Menu
Mu kawai ke bayyana cikakkun siffofin wannan abincin mai gishiri don hauhawar jini, kuma ana bada shawara ka fahimtar kanka tare da yawan amfani da kungiyoyi daban-daban na samfurori:
- gishiri - 1.5 MG kowace rana (karanta alamomi na abinci gwangwani, kyafaffen kayayyakin, marinades - ware gishiri ga masu farawa!);
- 'ya'yan itatuwa da kayan marmari - sau 8-10 a rana (hatsi da abinci na gari);
- Ganye da hatsi - 6-7 sau a rana (gurasa gurasa, shinkafa, shinkafa, alade);
- abincin kiwo - sau 2-3 a rana (muni, idan ya cancanta ba tare da lactose - yogurt da kefir) ba;
- nama, kifi, kaji - sau 2 a mako;
- kwayoyi, wake - sau 5 a mako;
- mai dadi - har zuwa sau 5 a mako (a cikin adadi mai yawa);
- man shanu - sau 2-3 a rana (don salatin miya).