ʻO DASH ka mea e kū ai i nā ala pili pili i kaʻaʻaiʻana e kāohi i ke kīpona. Ua aʻo nuiʻia a ua pono no nā poʻe e pono ke nānā i ko lākou kahe. Akā ināʻaʻoleʻoe i ke koko kiʻekiʻe, he ala maikaʻi loa ia eʻai ai i ka meaʻai maikaʻi.
Hāʻawi ka DASH i nā huaʻai a me nā huaʻai, nā kīʻaha piha, nā iʻa, nā moa, nā lemu a me nā mea lawaiʻa momona.
Hiki iāʻoe keʻai i nā hua a me nāʻanoʻano. ʻO ke anuanu, he mea liʻiliʻi ia i ka momona a me ka sodium.
Akā, nā meaʻai e pono ai eʻokiʻoki i kekahi mea a kāʻili ka DASH i nā mea paʻakai, nā meaʻono, nā mea momona, nā leʻaleʻa, a me kaʻulaʻula a me nā meaʻai.
Nutrition Nalu no ka DASH Diet
Ma ka maʻamau, eia ka mea e pono aiʻoe e hoʻoholo i kēlā me kēia lā:
- Ka nui o ka momona - 27 pakeneka o kāu mau calories
- ʻO ka momona - 6 pakeneka o kāu calories
- Pākuʻi - 18 pakeneka o kāu calories
- ʻO Carbohydrate - 55 pakeneka o kāu mau calories
- ʻO Cholesterol - 150 milligrams
- Sodium - 2,300 milligrams (aiʻole ka liʻiliʻi inā loaʻaʻoe i kahi pilikia no, a iʻole ka nui o ke koko)
- Paila pāʻanika - 4,700 milligrams
- Kaomi - 1,250 milligrams
- ʻO ka Magnesium - 500 milligrams
- Fiber - 30 grams
ʻAʻole hiki ke mālama i nā meaʻai a pau, akā inā hahaiʻoe i kēia mau'ōlelo o ka lā, ponoʻoe e hana:
'Ehi: 6 i 8 mau lālani no ka lā . ʻO ka palaoa ma loko o ka palaoa, ka palaoa, ka pasta, a me ka raiki.
Hoʻokahi o ka lawelaweʻana i hoʻokahi'āpana berena, 3/4 kapu kīʻaha maloʻo, aiʻole 1/2 kīʻaha kīpala, rīki, aiʻole pasta. E koho i nā kīʻaha holoʻokoʻa e like me ka palaoa a pau a ka palaoa a me ka paʻi a me ka raiki laiki, i nā manawa hiki.
ʻO nā hua a me nā meaʻai: 8 a 10 mau lā i kēlā me kēia lā. Eʻai i nāʻano'ōmaʻomaʻo'ōmaʻomaʻo a me nā'ōuliʻoniʻo i kēlā me kēia lā.
Hoʻokahi o ke kīʻaha he 2 mau'ōmole o ka'ōmole'ōmaʻomaʻu, 1 kapu kīʻaha a i'eliʻokiʻia paha i nā hua a me nā huaʻai, hoʻokahi'āpana hua aiʻole 3/4 wai inu. ʻO nā mea hou a me ka paʻakikī nā mea kūʻai maikaʻi loa i ke kiʻekiʻe loa i ka sodium. Akā, no ka huiʻana i nā mea kanu paʻakikī e komo pū me nā mīkini kiʻekiʻe i ka momona a me ka sodium.
Kahua Lapaʻa: 2 i 3 mau lālani no ka lā. E koho i nā mea laʻa momona a momonaʻole, akā, e pale i ka waiū a pau, ka pata, kaʻaila, ka lihi, ka hapalua a me ka hapalua, a me ka'ōmoleʻono maʻamau. E nānā i nāʻano momona momona o ka yogurt, ka waiū a me ka kirimalu. Ponoʻoe eʻoki i ke ala ma hope o ka lihi-ʻaʻole wale nō ke kiʻekiʻe i ka momona, akā ua kiʻekiʻe ka paʻakai. ʻO kahi lawelawe maʻaneʻi he 1 kapu o ka waiū a iʻole yogurt a me kahi mau spoonfuls o ka kirimailaʻula. Ināʻaʻoleʻoe makemake, aʻaʻole hiki keʻai i ka waiu, koho i ka soy, almond a me ka waiū laiki i hoʻopaʻaʻia me ka calcium, aiʻole eʻai i nā'ōleʻa lauʻeleʻele uliuli.
Kaʻiʻo leʻa, ka mea hānai, a me ka iʻa: emi iho ma mua oʻeono mau lā i ka lā. Eʻai i nā iʻa a me nā iʻa, aiʻole nā moa a me ka puaʻa. Eʻokiʻoki i ke ala ma kaʻulaʻula - a ke koho wale i nā kī lean. Pono e hoʻohanaʻia nā meaʻai a pau me kaʻole o nā mea kaumaha a ponoʻia e kuke, pūlehu a'ūhu paha. ʻO kahi o ka lawelaweʻana he 3 mau ounce. Hiki iāʻoe ke hoʻokahi hua hoʻokahi i ka lā.
Nā meaʻai, nāʻanoʻano, a me nā lemu: hoʻokahiʻoihana i kēlā lā i kēia lā. ʻO nā'ōpala a me nāʻanoʻano ka mea maikaʻi noʻoe, akā, he wahi liʻiliʻi ka momona, no laila e mālama pono i ka nānāʻana i ka nui-e pili ana i 1 auneke.
ʻO nā leʻaleʻa, pēlā i ka soy, nā pīniʻeleʻele, nā pī navy a me nā pī pikinia e hiki keʻai houʻia i nā manawa-a hana i ka pilamai maikaʻi no nā meaʻai. E mālama pono i nā pī beans he nui ke sodium. Hiki iāʻoe ke holoi i ia mau mea, akā ponoʻoe e kūʻai i nā pīni maloʻo a hoʻokuʻu iā lākou i ka home.
ʻO ka momona a me kaʻaila: 2 i 3 mau lālani no ka lā. ʻAʻole nui kēia -ʻo kēia ka margarine, ka pata, ka mayonnaise, a me nā pāpale salakeke. Hoʻokahi wale nōʻepa ka hapalua aʻelua paha.
Nā lole a me ke kō: hoʻokahi hana i kēlā lā i kēia lā. ʻAʻole ponoʻoe e pale i nā kānana maikaʻi a pau-akā,ʻaʻoleʻoe eʻai i nā meaʻoi aʻe ma mua o hoʻokahi mea liʻiliʻi i kēlā lā i kēia lā. ʻO nā meaʻoluʻolu i kauʻia me nā lole, ka sorbet, ka jelly, ka momi, nā meaʻawaʻawa sugary, a me nā kumu momona momona.
Puna:
Nā Papa Hoʻonaʻauao o Nā Aupuni. Hoʻokumu'Āina, Lung, a Blood. "He aha nā Pōmaikaʻi o ka Papa HanaʻAi?" Http://www.nhlbi.nih.gov/health/health-topics/topics/dash/bene.html.html.