Ho ja tlas'a lebitso le sa tloaelehang DASH ho nkoa e le e mong oa ba seng bakae ba teng lijong tse phetseng hantle lefatšeng! Ntho ea bohlokoa ea lijo tsa DASH ke hore qalong e ne e bōpiloe ho thibela le ho phekoloa ke khatello ea meriana, kahoo lebitso la Dietary le Atamela ho Khaotsa ho Phekola Hypertension, eo ka Serussia, e leng mokhoa oa ho thibela lefu la mokuli. Leha ho le joalo, kajeno li-hypertense ha li sebelise feela ho ntlafatsa bophelo bo botle, empa ba batlang ho theola boima ba 'mele ka ho sa feleng, butle-butle ebile ba se na kotsi.
Bōpo
Ha ho makatse hore ebe phekolo ea khatello ea meriana e khothalletsoa hore e qale ka lijo - che, hobane khatello ea mali e eketsehile e amana ka ho toba le ho ja letsoai, cholesterol le boima bo feteletseng haholo. Bakeng sa merero e joalo, lijo tsa DASH li qapiloe ho National Heart, Lung le Blood Circulation Institute (USA).
Melao-motheo
Li-caloric tsa lijo tsa letsatsi le leng le le leng DASH - 2000 kcal, empa haeba u sa hloka lijo tse ngata haholo bakeng sa khatello ea kelello, joaloka lijo tsa boima ba 'mele, u ka fokotsa lik'halori ho 1600 kcal.
Mokhahlelo oa pele oa phepo o nka matsatsi a 14, ea bobeli - bophelo bohle. Ho khomarela ho ja lijo ho bonolo haholo, ka mor'a hore ho se na lithibelo tse tiileng, le ho lahleheloa ke 'mele le ntlafatso ho bakoa ke ho kopana ha lihlahisoa tse nepahetseng.
Lijo tse ntseng li ja li fokotseha butle-butle ka ho kenngoa ha letsoai, ke hore, sodium. Hape u khothaletse ho tlohela nama e khubelu e mafura, ka linako tse ling (makhetlo a 2 ka beke) u ka ja nama e monate, tlhapi le kana. Lijo tse ka sehloohong lijong - meroho, lijo-thollo, litholoana , lijo-thollo, lihlahisoa tsa lebese.
Baetsi ba dietiti ba fana ka keletso ea ho fokotsa lenane la lik'habohaedreite tse haelloang le ho li beha ka mokhoa o itseng ka liprotheine. Mafura a tlohela oli e nang le thuso - mohloaare le avocado. Lijo tse nepahetseng ke tse fokolang, 'me khahleho e kholo ka ho fetisisa ke hore o ka ja sweets ka makhetlo a 5 ka beke (haeba o lakatsa!). Ho tloha li-pompong ho hlokahala ho emisa tse sa nang le mafura a kotsi, oli ea meroho, mohlala: gelatin, marmalade, sherbet le marshmallow.
Menu
Re mpa feela re hlalosa likarolo tse akaretsang tsa lijo tsena tse se nang letsoai bakeng sa khatello ea meriana, 'me u khothalletsoa hore u itsebise ka makhetlo a ho sebelisoa ha lihlopha tse fapaneng tsa lihlahisoa:
- letsoai - 1.5 mg ka letsatsi (bala li-label tsa lijo tse entsoeng ka makotikoting, lihlahisoa tse tsuba, marinades - tlosa letsoai bakeng sa ho qala!);
- litholoana le meroho - ka makhetlo a 8-10 ka letsatsi (lijo tse jang lijo le lijo tsa motheo);
- Limela le lijo-thollo - libeke tse 6 ho isa ho tse 7 ka letsatsi (bohobe ba lijo-thollo, raese e sootho, phallo);
- lihlahisoa tsa lebese - 2-3 linako tse ling ka letsatsi (mafura a tlase, haeba ho hlokahala ntle le lactose - yogurt le kefir);
- nama, tlhapi, likhoho - makhetlo a 2 ka beke;
- linate, linaoa - makhetlo a 5 ka beke;
- monate-ho fihlela ka makhetlo a 5 ka beke (ka tekanyo e lekanyelitsoeng);
- botoro - 2-3 linako tse ling ka letsatsi (bakeng sa salate apara).