Kudya pansi pa dzina lachilendo DASH linazindikiridwa ngati limodzi mwa owerengeka omwe alipo padziko lapansi zakudya zathanzi! Chofunika kwambiri cha chakudya cha DASH ndi chakuti poyamba chinalengedwa kuti chiteteze ndi kuchiza matenda oopsa, choncho dzina la Dietary Approaches to Stop Hypertension, lomwe, mu Russian, ndi njira yochepetsera kuthamanga kwa magazi. Komabe, masiku ano sikuti oopsa okha amagwiritsa ntchito mankhwalawa kuti asinthe thanzi lawo, koma omwe akufuna kulemetsa kwamuyaya, pang'onopang'ono komanso mopanda phindu.
Ozilenga
Nzosadabwitsa kuti chithandizo cha kuthamanga kwa magazi chikulimbikitsidwa kuyamba ndi zakudya - ayi, chifukwa kuwonjezeka kwa magazi kumagwirizanitsidwa kwambiri ndi kudya kwambiri mchere, kolesterolini ndi kulemera kolemera kwambiri. Chifukwa cha zimenezi, chakudya cha DASH chinakhazikitsidwa ku National Heart, Lung ndi Blood Circulation Institute (USA).
Mfundo
Zakudya zamakono pa tsiku ndi tsiku DASH - 2000 kcal, koma ngati simukusowa chakudya chochulukirapo, monga chakudya cholemetsa, mukhoza kuchepetsa kalori wokhutira kufika 1600 kcal.
Choyambirira cha chakudya chimakhala masiku 14, chachiwiri - moyo wonse. Kusunga chakudya kumakhala kosavuta, pambuyo pake palibe malamulo okhwima, ndipo kulemera ndi kuwonjezeka ndiko chifukwa chophatikizapo mankhwala.
Zakudyazo zimachepa pang'ono pang'onopang'ono poyamwa mchere, ndiko kuti, sodium. Pemphani kuti mupereke nyama yambiri yofiira, nthawi zina (2 pa mlungu) mungadye nyama yowonda, nsomba ndi nkhuku. Chakudya chachikulu pa zakudya - masamba, tirigu, zipatso , tirigu, mkaka.
Okonza zamatenda amalangiza kuchepetsa kuchuluka kwa chakudya chomwe chimagwiritsidwa ntchito ndi kugawa m'malo mwawo mapuloteni. Mafuta achoka mafuta othandiza - azitona ndi avocado. Zakudya zabwino ndizochepa, ndipo chitsimikizo chachikulu ndi chakuti mukhoza kudya maswiti 5 pa sabata (ngati mukufuna!). Kuchokera pa maswiti ndi kofunika kuima pa zinthu zopanda mafuta, masamba a masamba, mwachitsanzo: gelatin, marmalade, sherbet ndi marshmallow.
Menyu
Timangolongosola mbali zonse za zakudya zopanda mchere zomwe zili ndi mchere, ndipo mukulimbikitsidwa kuti mudziwe zambiri zomwe zimagwiritsidwa ntchito pazigawo zosiyanasiyana:
- mchere - 1.5 mg pa tsiku (werengani malemba a zakudya zam'chitini, kusuta fodya, marinades - osapereka mchere kwa kuyamba!);
- Zipatso ndi ndiwo zamasamba - 8-10 pa tsiku (chakudya chokwanira ndi chakudya chofunikira);
- Mbewu ndi tirigu - 6-7 pa tsiku (mkate wa tirigu, bulauni, mpunga);
- Zakudya za mkaka - 2-3 pa tsiku (mafuta ochepa, ngati kuli kofunikira popanda lactose - yogurt ndi kefir);
- nyama, nsomba, nkhuku - kawiri pa sabata;
- mtedza, nyemba - kasanu pa sabata;
- zokoma - kufika 5 pa mlungu (mu ndalama zochepa);
- batala - 2-3 pa tsiku (saladi kuvala).