Lijo tsa DASH: ke eng, u ka e etsa joang le menyu
Litaba
- Mokhoa oa ho etsa
- Lijo tse lumelletsoeng
- Lijo Tseo re Lokelang ho li Qoba
- Khetho ea menyetla ea lijo tsa DASH
- Malebela a ho fokotsa ts'ebeliso ea letsoai
- Mokhoa oa ho etsa lijo tsa DASH ho theola boima ba 'mele
Lijo tsa DASH ke leano la ho ja leo sepheo sa lona se seholo e leng ho thusa ho fokotsa khatello ea mali. Leha ho le joalo, e sebelisitsoe ho theola boima ba 'mele le ho thusa ho laola lefu la tsoekere. DASH e khutsufatso e tsoa ho SenyesemaneMekhoa ea phepo ea ho emisa khatello ea mali, e emelang Mekhoa ea ho Loantša Hypertension.
Lijo tsena li khothaletsa tšebeliso ea meroho, litholoana le lithollo kaofela. Bakeng sa ho sebelisoa hape ho theola boima ba 'mele, tloaelo ea lijo e ka bolokoa, leha ho le joalo ts'ebeliso e tlase ho feta e tloaelehileng e ka buelloa ho fokotsa likhalori tse lijong.
Mokhoa oa ho etsa
Lijo tsa DASH ha lia shebana feela le ho fokotsa letsoai ho laola khatello ea mali, empa li shebana haholo le ho ntlafatsa boleng ba lijo tse jeoang letsatsi le letsatsi, tse thusang ho laola mathata a mang, joalo ka botenya, k'holeseterole e phahameng le lefu la tsoekere. Ho phaella moo, ha ho hlokahale ho reka lijo tse khethehileng.
Lijo tse lumelletsoeng
Lijo tse lokelang ho jeoa ka bongata ke tse ruileng ka protheine, faeba, potasiamo, magnesium, calcium le mafura a sa tsheloang, joalo ka:
- Litholoana;
- Meroho le meroho;
- Lihlahisoa tsohle, joalo ka habore, phofo ea koro e felletseng, raese e sootho le quinoa;
- Lebese le lihlahisoa tsa lebese hlahlatha;
- Mafura a matle, joalo ka li-chestnut, matokomane, walnuts, makotomane le oli ea mohloaare;
- Lijo tse bobebe, ka ho khetheha litlhapi, likhoho le ho fokotsa nama e khubelu.
Palo ea letsoai e lokela ho ba 2,300 mg ea sodium ka letsatsi, e lekanang le teaspoon. Palo ea lijo tsena letsatsi le letsatsi e latela palo ea likhalori tsa letsatsi le letsatsi tseo 'mele o li hlokang, tse lokelang ho baloa ke setsebi sa phepo, kaha se ka fapana ho latela lilemo, bong, tšebetso ea' mele le mafu a amanang le ona.
Ntle le moo, ho bohlokoa hape ho ikoetlisa khafetsa, kaha e thusa phokotso ea khatello ea mali le taolo ea boima, ho thusa ho ntlafatsa bophelo ka kakaretso.
Lijo Tseo re Lokelang ho li Qoba
Lijo tse lokelang ho qojoa lijong tsa DASH ke:
- Lipompong le lijo tse nang le tsoekere, ho kenyeletsoa lihlahisoa tsa indasteri tse joalo ka libiskiti tse kentsoeng, lino-mapholi, chokolete le lipheki tse seng li loketse ho jeoa;
- Lijo tse nang le phofo e tšoeu, joalo ka libiskiti, pasta le bohobe bo bosoeu;
- Lijo tse nang le mafura a mangata, joalo ka nama e khubelu e nang le mafura a mangata, boroso, boroso, bacon;
- Lino tse tahang.
Ntle le moo, ho fokotsa ts'ebeliso ea letsoai le lijo tse nang le sodium e ngata, joalo ka bouillon cubes, boroso, boroso, sopho e entsoeng ka phofshoana le lijo tse hoammeng tse hoammeng, ho eketsa katleho ea phepo ea DASH bakeng sa ho theola khatello ea mali.
Khetho ea menyetla ea lijo tsa DASH
Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 la DASH:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Khalase e le 'ngoe ea lebese le nang le kofi e sa tsoekere + bohobe bo felletseng bo nang le chisi ea minas frescal | Lilae tse 2 tsa papaya tse nang le chia le habore + 1 lehe le halikiloeng le chisi, tamati le oregano e nyane | Li-pancake tse 2 tsa oat tse nang le banana le botoro ea matokomane + kopi e le 'ngoe ea fragole |
| Seneke sa hoseng | 10 fragole + linate tse 5 tsa cashew (unsalted) | Banana e le 1 + khaba e le 'ngoe ea botoro ea matokomane | 1 yogurt e hlakileng + likhaba tse 2 tsa oats |
| Lijo tsa mots'eare | fillet ea tlhapi e halikiloeng e tsamaeang le raese e sootho le salate ea k'habeche le lihoete tse nokiloeng ka khaba e 1 ea oli ea mohloaare le asene + 1 apole | Khoele e halikiloeng ea khoho le chisi e halikiloeng e tsamaeang le puree ea litapole le salate ea meroho e tlisitsoeng ka oli ea mohloaare + 1 tangerine | pasta ea wholegrain e nang le mongobo oa tlhaho oa langa le le lej + nama ea khomo ea fatše (mafura a tlase) a tsamaeang le salate le salate ea rantipole e nokiloeng ka khaba e 1 ea oli ea mohloaare le asene + likhae tse 2 tsa phaenapole |
| Seneke-thapama | 1 yogurt e hlakileng + likhaba tse 2 tsa granola | kofi e sa tsoekere + toast e tsoekere ka tranelate ea ricotta | Kopi e le 'ngoe ea avocado smoothie + 1 col ea chia tee |
Ho phaella moo, ho bohlokoa hore u se ke ua feta 2,300 mg ea sodium. Palo e kenyellelitsoeng lenaneng e ka fapana ho latela lilemo, bong, ho ikoetlisa le mafu a amanang le eona, ka hona, ho bohlokoa ho ikopanya le setsebi sa phepo e le hore ho ka etsoa tlhahlobo e felletseng mme moralo oa phepo e lumellanang le litlhoko oa etsoa.
Malebela a ho fokotsa ts'ebeliso ea letsoai
Malebela a ho fokotsa ts'ebeliso ea sodium le letsoai lijong ke:
- Ho khetha lijo tse ncha le tsa tlhaho, tabeng ea ho reka lijo tse hoammeng kapa tse kenngoeng ka makotikoting, se setle ke ho khetha tse nang le sodium e fokolang kapa tse se nang letsoai le ekelitsoeng;
- Bala tlhahisoleseling ea phepo ea lijo 'me u bapise palo ea sodium eo e nang le eona, u khethe sehlahisoa se nang le sodium e nyane haholo kapa se se nang letsoai le ekelitsoeng;
- Ho ntlafatsa tatso ea lijo, o ka sebelisa litlama tse nkhang hamonate, turmeric, sinamone, sirilamunu le asene;
- Qoba ho noa ketchup, mosetareta, mayonnaise, sopho ea Worcestershire, moriana oa soya le lijo tse bobebe.
Ntle le moo, nama e sebetsitsoeng, e tsubang kapa e bolokiloeng e lokela ho qojoa.
Mokhoa oa ho etsa lijo tsa DASH ho theola boima ba 'mele
Lijo tsa DASH li ka sebelisoa ho theola boima ba 'mele ka ho fokotsa palo ea lijo tse sebelisoang, e le hore likhalori tsa letsatsi li be tlase ho likhalori tse hlokahalang bakeng sa' mele ho boloka boima ba 'mele.
Ntle le moo, maano a mang a kang ho eketsa boikoetliso ba 'mele, ho nka li-tea tsa thermogenic le ho fokotsa ts'ebeliso ea lik'habohaedreite le ona a thusa ho theola boima ba' mele, mme a ka kenyelletsoa phepong ea DASH ho ntlafatsa phello ea ona taolong ea boima ba 'mele.
Bona video e ka tlase bakeng sa malebela a mang a ho fokotsa khatello ea mali:
Lingoliloeng Lingoliloeng Tse Tloahloa
Cryotherapy bakeng sa letlalo
