Nutrition Plan yeHigh Blood Pressure (Maererano neDASH Diet)

Chirongwa chekudya chakagadzirwa maererano neAmerican Dietary Approaches to Stop Hypertension (DASH). Kudya kweDASH kunosanganisira kudzikisira kudyiwa kwemunyu uye kuwedzera huwandu hwezvikafu zvine sodium shoma mukudya uku uchiwedzera chikafu chakapfuma mu potassium, magnesium, uye calcium - trace elements nemamineral anobatsira kuderedza BP.

Kurudziro huru yemenyu yeDASH ndeyekudya miriwo yakawanda, michero, zvigadzirwa zvemukaka zvakaderera, zviyo zvezviyo, chingwa chezviyo, hove, huku, uye nzungu. Zvikamu zviduku zvenyama tsvuku, zvihwitsi, uye zvinwiwa zvine shuga zvinobvumirwa.

Pamwe unoda kuzviedza uone kana zvakakunakira. Iyo yemazuva matatu menyu ichakubatsira iwe kutanga kutevera iyo DASH yekudya, uye kunyange kuwedzera ndiro idzi kune yako yemazuva ese menyu.

Yeuka kuti dzimwe nguva unogona kudya zvakanyanya kana zvishoma maererano nekurudziro yechirongwa chekudya chekudzivirira hypertension. Kazhinji, ichi hachisi chinhu chikuru, chinhu chikuru ndechokuti iwe unoramba uchitevera mazano ekudya. Kusarudzika kuganhurwa kwakajeka kwehuwandu hwemunyu mukudya, kureva kuderedza sodium.

Zuva #1 menyu

Breakfast breakfast

• 1 yezviyo muffin ine 2 maspuni yenzungu ruomba pasina munyu.
• 1 orenji.
• 1 girasi remukaka wakatsetseka
• 1 kapu ye decaf coffee.

chisvusvuro

• Sipinachi saladhi yakagadzirwa nemakapu mana emashizha espinachi matsva, 4 diced pear, ½ kapu yematangerines akachekwa kana maranjisi, 1/1 yemaarumondi akachekwa, uye 3 maspuni ewaini vhiniga.
• 12 gorosi crackers isina munyu, kana 3 chikafu chegorosi chingwa.
• 1 girasi remukaka wakatsetseka.

dhinha

• 100 magiramu ehove yekodha yakabikwa mumiti yemiti (rosemary, coriander, nezvimwewo).
• ½ kapu yebrown rice pilaf nemuriwo.
• ½ mukombe mutsva kana chando yakabikwa peas.
• 1 duku pita chingwa.
• 2 tbsp mafuta omuorivhi.
• 1 mukombe mutsva kana chando ma berries ane mint akachekwa mashizha.
• Herbal tea, yakadai semint kana lemon balm.

Snack, pamwe 1 nguva chero nguva

• 1 kapu yepasi-mafuta, yakaderera-calorie yogurt.
• 4 chikafu chegorosi chingwa.

Kuumbwa kwezvinovaka muviri muzvigadzirwa zvekudya kwezuva 1 rekudya:

• Calories - 2015 kcal.
• Mafuta ose - 70 g.
• mafuta akazara - 10 g.
• Trans mafuta - 0 g.
• Monounsaturated mafuta - 25 g.
• Cholesterol - 70 mg.
• Carbohydrates muhuwandu - 267 g.
• Fiber - 39 g.
• Zvose shuga - 109 g.
• Mapuroteni akazara - 90 g.
• Sodium - 1607 MG.
• Potassium - 3274 MG.
• Karusiyamu - 1298 MG
• Magnesium - 394 mg.

Zuva #1 - Chiyero chemapoka ezvigadzirwa

• Zviyo uye zvigadzirwa zvezviyo - 7.
• Miriwo - 5.
• Zvibereko - 5.
• Zvigadzirwa zvemukaka (zvishoma-mafuta kana zvakaderera-mafuta) - 3.
• Nyama, huku, nehove - 3.
• Mbeu, nzungu, nzungu – 2.
• Mafuta nemafuta - 3
• Sweets - 1.

Menyu zuva #2

Breakfast breakfast

• 1 kapu yemuchero wakavhenganiswa, wakadai sevhisi, bhanana, apuro, uye michero, yakazadzwa nekapu 1 yemafuta akaderera-vanilla-flavored yoghurt uye 1/3 kapu yewalnuts.
• 1 brown muffin.
• 1 tsp mafuta.
• 1 mukombe wakasviba mukaka.
• Herbal tii.

chisvusvuro

• Curry huku yakaputirwa muchingwa chepita. Iyo ndiro inogadzirwa kubva kune 1 yakazara zviyo tortilla, 2/3 kapu yakabikwa curry huku, yakagurwa kuita zvidimbu, anenge 85 g.
• 1/2 mukombe weapuro yakagurwa.
• 1 1/2 tsp. yogurt ye saladi.
• 1/2 tsp. curry seasoning.
• 1/2 mukombe wemakaroti akachekwa kuita zvidimbu.
• 1 mukombe wakasviba mukaka.

dhinha

• 1 kapu ye spaghetti yakabikwa yakazara-zviyo nematomatisi muto pasina munyu.
• 2 makapu emashizha akavhenganiswa uye saladi.
• 1 tsp ye-low-calorie Caesar sauce.
• 1 zviyo zvose pita chingwa.
• 1 tsp mafuta omuorivhi.
• 1 nectarine.
• Mineral mvura.

Snack, pamwe 1 nguva chero nguva

• ¼ mukombe wemazambiringa akaomeswa.
• 30 g ye pretzels diki kana unsalted crackers.
• 2 tbsp yemhodzi yezuva.

Kuumbwa kwezvinovaka muviri muzvigadzirwa zvekudya kwezuva 2 rekudya:

• Calories - 2165 kcal.
• Mafuta ose - 72 g.
• mafuta akazara - 11 g.
• Trans mafuta - 0 g.
• Monounsaturated mafuta - 14 g.
• Cholesterol - 101 mg.
• Zvose zvemakhahydrates - 311 g.
• Fiber - 36 g.
• Zvose shuga - 125 g.
• Mapuroteni akazara - 95 g.
• Sodium - 1855 MG.
• Potassium - 4026 MG.
• Karusiyamu - 1363 MG.
• Magnesium - 507 mg.

Zuva #2 - Chiyero chemapoka ezvokudya

• Zviyo uye zviyo zvigadzirwa - 7.
• Miriwo - 5.
• Zvibereko - 5.
• Zvigadzirwa zvemukaka (zvishoma-mafuta kana zvakaderera-mafuta) - 3.
• Nyama, huku, nehove - 3.
• Mbeu, nzungu, nzungu – 2.
• Mafuta nemafuta - 3.
• Sweets - 0.

Menyu zuva #3

Breakfast breakfast

• 1 kapu yeoatmeal yakabikwa pasina munyu ne 1 tsp yekinamoni.
• 1 chidimbu chegorosi yakazara.
• 1 tsp mafuta.
• 1 bhanana.
• 1 girasi remukaka wakatsetseka.

chisvusvuro

• Tuna saradhi, yakagadzirwa nehafu yekapu yetuna yakaoma isina munyu, inenge 85 g, 2 maspuni. l. chiedza mayonnaise, 15 mazambiringa, ¼ mukombe wakachekwa celery. Isa saladhi pamashizha e lettuce.
• 8 isina munyu yezviyo crackers, kana 3 chingwa chekudya.
• 1 girasi remukaka wakatsetseka.

dhinha

• Veal uye miriwo kebab. Kebab yakagadzirwa kubva kunyama yemhuka, ingangoita 85 g, uye 1 kapu yebhero mhiripiri, hanyanisi, howa, nemadomasi echerry.
• 1 kapu yemupunga wemusango wakabikwa.
• 1/3 mukombe pecans.
• 1 kapu yepineapple zvimedu.
• 120 g ye raspberry smoothie ne 1 girasi remvura yemaminerari.

Snack, pamwe 1 nguva chero nguva

• 1 kapu ye yogurt yakareruka.
• 1 peach.

Kuumbwa kwezvinovaka muviri muzvigadzirwa zvekudya pazuva rechitatu rekudya:

• Calories - 1868 kcal.
• Mafuta ose - 45 g.
• mafuta akazara - 7 g.
• Trans mafuta - 0 g.
• Monounsaturated mafuta - 19 g.
• Cholesterol - 114 mg.
• Zvose zvemakhahydrates - 277 g.
• Fiber - 29 g.
• Zvose shuga - 125 g.
• Mapuroteni akazara - 103 g.
• Sodium - 1332 MG.
• Potassium - 4170 MG.
• Karusiyamu - 423 MG.
• Magnesium - 507 mg.

Zuva #3 - Chiyero chemapoka ezvokudya

• Zviyo uye zviyo zvigadzirwa - 6.
• Miriwo - 5.
• Zvibereko - 5.
• Zvigadzirwa zvemukaka (zvishoma-mafuta kana zvakaderera-mafuta) - 3.
• Nyama, huku, nehove - 6.
• Mbeu, nzungu, nzungu – 1.
• Mafuta nemafuta - 3.
• Sweets - 0.