ʻO ka DASH Diet (kahi e pili ana i nā Dietary Approaches to Stop Hypertension) i hoʻolālāʻia e like me ke olaʻana o ke ola āpau i ka hanaʻana a iʻole ka paleʻana i ka hoʻomakaʻana o ka hanu kiʻekiʻe, aiʻole ke koko kiʻekiʻe. Hoʻomaopopo ka meaʻai i ka hoʻohaʻahaʻaʻana i kaʻai a me ka nui o ka sodium i kēia lā, i ka hoʻonuiʻana i nāʻano hou a me nā meaʻai a pau a me nā meaʻai. Loaʻa nā kumuwaiwai he nui i kēia mau lā no ka DASH Diet mai nā manaʻo a me nā manaʻo e pili ana i ka loaʻaʻana o ka meaʻai pono i nā papaʻina a me nā meaʻai.
Nā kumuhana
Ma muli o ka DASH Diet ma muli o ka hoʻohaʻahaʻa nuiʻana i ke kaheʻana o ke koko,ʻo ia wale nō a iʻole me ka hui pū me nā kelehemo o ke koko. Akā me ka hoʻohaʻahaʻaʻia o ke koko, ua hāʻawi pū ka DASH Diet i kahi papaʻa, ai meaʻai maikaʻi e hiki ai ke hāʻawi i nā pono hauʻoli ma mua o ke kapihopihoʻana me ke kaumaha o ka maʻi olakino.
Aia kekahi hoʻololi o ka DASH Diet i hōʻikeʻia e loaʻa ka hopena o ka hopena o ke koko a me nā kiʻekiʻe o ka cholesterol. Heʻuʻuku liʻiliʻi loa ia ma mua o ka DASH Diet ma mua, akā paha he mea wale nōʻoe e hoʻomaka ai e hoʻokumu i kēiaʻano nohona a emi iho i ke kuʻikuʻu a me ke kahe koko me nā koho kai maikaʻi. No ka hoʻomakaʻana iāʻoe, eia kekahi mau kumuhana DASH Diet. ʻO kēia keʻano o nā meaʻai a me nā mea i hoʻonohonohoʻia i loko o kaʻai DASH Diet i kēlā me kēia lā.
Nā hua a me nā huaʻai: 11 Nā lawelawe
No ka mālamaʻana i nā mea maʻalahi, e noʻonoʻo e pili ana i ka lawelaweʻana maʻaneʻi i '½ cup kīlaʻi' aila a iʻole i 'ole 1 cup of greensy greens.
ʻO ka lawelaweʻana i ka huaʻo ia he'āpana huaʻai aiʻole he ½ cup of sliced fruit.
Ka palaoa: 4 lawelawe
He maʻalahi kēia. ʻO ka lawelaweʻana he like ia me ka hapalua o kaʻeke aiʻole 1/2 kīʻaha raiki, pasta, aʻo ka palaoa. E ana i kēia ma mua; hiki paha iāʻoe ke hopohopo eʻike i ka nui loa o ke kīʻaha 1/2 o ka pasta e nānā pono ai i ka pāpale!
Low-Fat Dairy: 2 Nā lawelawe
1.5 ÿ¼ o ka lï (no ka mea kuhikuhi, he mau lölü lölö kahi 1 ÿänä a me 2 mau höpü pöpï Pelikino kahi kokoke i 1.5 ÿane) a i ÿole i ka 1 paÿa o ka waiu a me ka yogurt.
Nā Legumes a me nā Mele: 2 Nā lawelawe
Hoʻohālikeʻia kēia mau meaʻai i keʻano'ē aʻe me ka lawelaweʻana i nā pūnaʻi kuke i ka'½ kapu a me ka helu hoʻokahi o nā nūkeke e kau ana i loko o ka 1/4 kapu.
ʻO kaʻai, ka iʻa, a me nā iʻa: 1 lawelawe
ʻO ka mea hou i ka nānāʻana i nā'āpana, e hopohopo ia keʻike lākou i ka manaʻo o kaʻiʻo a me ka moa i nā lā a pau; e pili ana i ka nui o kahi papa pahu. Inā makemakeʻoe i ka iʻa, he pōmaikaʻiʻoe, no ka mea, maikaʻi keʻaiʻana i ka iʻa i ka lā.
Nā Dessert a me nā Hawewe: 2 Nā lawelawe
Maiʻoluʻolu nui e kēia. ʻOiaiʻo ka lawelaweʻana he 1 cookie a iʻole 1 teaspoon o ke kō, eʻai pahaʻoe i ka mea ma mua o kou hikiʻana i kaʻaina awakea. No ka mea laʻana, inā eʻaiʻoe i ka waiʻona paʻakai, ua hoʻohana ponoʻoe i kēia kumuhana i ke kōpaʻa i kō aku (aʻoi paha kaʻoi aku o ia mau mea ma nā teaspoonʻelua).
Hiki ke kuke i ke kōpaʻa e like me nā mea a pau i hanaʻia (e like me ka meaʻai kakahiaka, ka berena, nā meaʻalani hauʻoli) eʻoluʻoluʻoe i kou palena ma mua o kou hoʻomakaʻana e nānā i nā kuki. ʻO koʻu manaʻo e hoʻopoina i kēia kāpena,ʻo ka manawa wale nō eʻae ai iāʻoe e loaʻa i kaʻai aʻelua paha o ka meaʻai a kāu meaʻai eʻai ai.
Hui me nā momona: 2 Nā lawelawe
ʻO kahi lawelawe maʻaneʻi he 1 punetine o kaʻaila maikaʻi. Eia hou,ʻaʻole kēia he lawelawe ia āu e hele ai eʻimi.
ʻO kekahi mea lawelawe i ka ulana palemele a iʻole kaʻaila no ka hoʻomoʻaʻana i kāu mau momona e hoʻohana i kēia kōkua i kēlā me kēia lā.
ʻO kāu koho: 1 lawelaweʻana
ʻO kēia kekahi meaʻoi aku o nā mea nui ma luna o laila: nā hua, nā huaʻai, nā meaʻai / nā mea hānai / iʻa, kaʻaila, ka palaoa, a me ka'ati. Eia hou, inā he koʻikoʻiʻoe, makemake wau e hoʻopoina e pili ana i kēia māhele,ʻoiai he mau huaʻai'ē aʻe, he kōpune'ē aʻe o nā pāpale palemele, a me ka'ālana o ka meaʻai i ka meaʻalani palolo (ma keʻano leʻaleʻa), hiki ke maʻalahi i kēiaʻano.
Kelehana Lalo
ʻO ka mea makemake i ka hahaiʻana i ka DASH Diet inā no ke kahe koko a iʻole ke olakino olakino e download i ke alakaʻi kaiaulu National Institute of Health (NIH), "ʻO kāu alakaʻi i ka hoʻohaʻahaʻaʻana i kou kāpili i ke koko me DASH."
Nā kumuhana:
Nā Kuleana o ka Lā, Nā Lung, a me ke Koko o nā National Institute of Health. ʻO kāu alakaʻi i ka hoʻohaʻahaʻaʻana i kou Keʻena Blood me DASH. ʻO Revised 2006.
ʻO ka pono o kaʻai. Nutrition Action Health Letter. Kepakemapa 2010.