Uhlelo Lomsoco Lomfutho Wegazi Ophakeme (Ngokokudla Kwe-DASH)

Uhlelo lokudla okunomsoco lwathuthukiswa ngokusho kwe-American Dietary Approaches to Stop Hypertension (DASH). Ukudla kwe-DASH kuhilela ukunciphisa ukudla kukasawoti kanye nokwandisa inani lokudla okuqukethe i-sodium encane ekudleni kuyilapho kwandisa ukudla okucebile nge-potassium, i-magnesium, ne-calcium - ukulandelela izakhi namaminerali asiza ukwehlisa umfutho wegazi.

Izincomo eziyinhloko zemenyu ye-DASH ukudla imifino eminingi, izithelo, imikhiqizo yobisi enamafutha amancane, okusanhlamvu okusanhlamvu, isinkwa sokusanhlamvu, inhlanzi, inkukhu, namantongomane. Izingxenye ezincane zenyama ebomvu, amaswidi, neziphuzo ezinoshukela zivunyelwe.

Mhlawumbe ufuna ukuyizama futhi ubone ukuthi ikulungele yini. Imenyu yezinsuku ezintathu izokusiza ukuthi uqale ukulandela ukudla kwe-DASH, futhi wengeze lezi zidlo kumenyu yakho yansuku zonke.

Khumbula ukuthi ngezinye izikhathi ungadla okuningi noma okuncane ngokusho kwezincomo zohlelo lokudla lokuvimbela umfutho wegazi ophezulu. Ngokuvamile, lokhu akuyona into enkulu, into eyinhloko ukuthi uqhubeka nokulandela izincomo zokudla. Okuhlukile kuwumkhawulo ocacile wenani likasawoti ekudleni, okungukuthi ukunciphisa i-sodium.

Imenyu yosuku #1

Ukudla kwasekuseni

• I-muffin yezinhlamvu ezingu-1 nezipuni ezi-2 zebhotela lamantongomane ngaphandle kukasawoti.
• 1 iwolintshi.
• 1 ingilazi yobisi lwe-skim
• 1 inkomishi yekhofi ye-decaf.

Ukudla

• Isaladi lesipinashi elenziwe ngezinkomishi ezi-4 zamaqabunga esipinashi amasha, ipheya elidayizi elilodwa, u-½ inkomishi yama-tangerines aqoshiwe noma amawolintshi, 1/1 wama-alimondi aqoshiwe, no-3 tbsp wewayini lewayini.
• Izinkwa zikakolweni eziyi-12 ezingenasawoti, noma isinkwa sikakolweni esi-3 sokudla.
• 1 ingilazi yobisi lwe-skim.

Dinner

• Amagremu angu-100 wezinhlanzi ze-cod ezibhakwa ku-herbal seasonings (i-rosemary, i-coriander, njll.).
• ½ inkomishi ye-brown rice pilaf enemifino.
• ½ inkomishi fresh noma eqandisiwe uphizi oluhlaza.
• 1 isinkwa esincane se-pita.
• 2 tbsp amafutha e-olive.
• 1 inkomishi amajikijolo amasha noma ayiqhwa anamaqabunga e-mint aqoshiwe.
• Itiye le-herbal, njenge-mint noma i-lemon balm.

Ukudla okulula, mhlawumbe isikhathi esingu-1 nganoma yisiphi isikhathi

• 1 inkomishi yeyogathi enamafutha aphansi, enekhalori ephansi.
• 4 isinkwa sikakolweni.

Ukwakheka komsoco emikhiqizweni yokudla yosuku olu-1 lokudla:

• Amakhalori - 2015 kcal.
• Amafutha aphelele - 70 g.
• Amafutha agcwele - 10 g.
• Amafutha e-Trans - 0 g.
• Amafutha e-monounsaturated - 25 g.
• I-cholesterol - 70 mg.
• Ama-carbohydrate esewonke - 267 g.
• I-fiber - 39 g.
• Ingqikithi kashukela - 109 g.
• Amaprotheni esewonke - 90 g.
• I-sodium - 1607 mg.
• Potassium - 3274 mg.
• I-calcium - 1298 mg
• Magnesium - 394 mg.

Usuku #1 - Isilinganiso samaqembu omkhiqizo

• Okusanhlamvu nemikhiqizo yokusanhlamvu - 7.
• Imifino - 5.
• Izithelo - 5.
• Imikhiqizo yobisi (enamafutha aphansi noma aphansi) - 3.
• Inyama, inkukhu, nenhlanzi - 3.
• Imbewu, amantongomane, ama-legumes - 2.
• Amafutha namafutha - 3
• Amaswidi - 1.

Usuku lwemenyu #2

Ukudla kwasekuseni

• 1 inkomishi yesithelo esixutshwe, njengekhabe, ubhanana, i-apula, namajikijolo, ifakwe nenkomishi engu-1 yeyogathi enamafutha aphansi e-vanilla kanye nenkomishi engu-1/3 yama-walnuts.
• 1 i-muffin ensundu.
• 1 tsp ibhotela.
• 1 inkomishi yobisi oluncibilikisiwe.
• Itiye eliyikhambi.

Ukudla

• Inkukhu ye-curry esongwe ngesinkwa se-pita. Isitsha senziwe nge-tortilla yokusanhlamvu engu-1, inkomishi engu-2/3 yenkukhu ephekiwe ye-curry, inqunywe izingcezu, cishe 85 g.
• 1/2 indebe ye-apula eqoshiwe.
• 1 1/2 tbsp. iyogathi yamasaladi.
• 1/2 tsp. ukunambitheka kwe-curry.
• I-1/2 indebe ye-izaqathe inqunywe ibe yimichilo.
• 1 inkomishi yobisi oluncibilikisiwe.

Dinner

• 1 inkomishi ye-spaghetti egcwele okusanhlamvu okuphekwe nge-tomato sauce ngaphandle kukasawoti.
• 2 izinkomishi zemifino exutshwe nesaladi.
• I-tsp engu-1 ye-low-calorie Caesar sauce.
• 1 isinkwa se-pita esigcwele okusanhlamvu.
• 1 tsp amafutha omnqumo.
• I-nectarine engu-1.
• Amanzi amaminerali.

Ukudla okulula, mhlawumbe isikhathi esingu-1 nganoma yisiphi isikhathi

• ¼ inkomishi omisiwe.
• 30 g wama-pretzels amancane noma ama-crackers angenawo usawoti.
• 2 tbsp imbewu ye-sunflower.

Ukwakheka kwezakhamzimba emikhiqizweni yokudla ngosuku lwesi-2 lokudla:

• Amakhalori - 2165 kcal.
• Amafutha aphelele - 72 g.
• Amafutha agcwele - 11 g.
• Amafutha e-Trans - 0 g.
• Amafutha e-monounsaturated - 14 g.
• I-cholesterol - 101 mg.
• Ingqikithi yama-carbohydrate - 311 g.
• I-fiber - 36 g.
• Ingqikithi kashukela - 125 g.
• Amaprotheni esewonke - 95 g.
• I-sodium - 1855 mg.
• Potassium - 4026 mg.
• I-calcium - 1363 mg.
• Magnesium - 507 mg.

Usuku #2 - Isilinganiso samaqembu okudla

• Okusanhlamvu nemikhiqizo yezinhlamvu - 7.
• Imifino - 5.
• Izithelo - 5.
• Imikhiqizo yobisi (enamafutha aphansi noma aphansi) - 3.
• Inyama, inkukhu, nenhlanzi - 3.
• Imbewu, amantongomane, ama-legumes - 2.
• Amafutha namafutha - 3.
• Amaswidi - 0.

Usuku lwemenyu #3

Ukudla kwasekuseni

• 1 inkomishi ye-oatmeal ephekwe ngaphandle kukasawoti ne-1 tsp yesinamoni.
• 1 ucezu lukakolweni othosiwe.
• 1 tsp ibhotela.
• Ubhanana o-1.
• 1 ingilazi yobisi lwe-skim.

Ukudla

• Isaladi ye-tuna, eyenziwe ngo-½ inkomishi ye-tuna ekheniwe eyomile engenasawoti, cishe 85 g, 2 tbsp. l. imayonnaise ukukhanya, amagilebhisi 15, ¼ inkomishi isilimo esidliwayo esinamagatsha anamanzi oqoshiwe. Beka isaladi emaqabunga e-ulethisi.
• Ama-crackers angu-8 angenasawoti, noma ama-diet bread ama-3.
• 1 ingilazi yobisi lwe-skim.

Dinner

• Inyama yenkonyana nemifino kebab. I-kebab eyenziwe ngenyama yenkonyana, cishe u-85 g, kanye nenkomishi engu-1 kapelepele, u-anyanisi, amakhowe, notamatisi wamacherry.
• 1 inkomishi yerayisi yasendle ephekiwe.
• 1/3 indebe yama-pecans.
• 1 inkomishi yezingcezu zikaphayinaphu.
• 120 g of okusajingijolo smoothie nge 1 ingilazi yamanzi amaminerali.

Ukudla okulula, mhlawumbe isikhathi esingu-1 nganoma yisiphi isikhathi

• 1 inkomishi yeyogathi elula.
• 1 ipentshisi.

Ukwakheka kwezakhamzimba emikhiqizweni yokudla ngosuku lwesi-3 lokudla:

• Amakhalori - 1868 kcal.
• Amafutha aphelele - 45 g.
• Amafutha agcwele - 7 g.
• Amafutha e-Trans - 0 g.
• Amafutha e-monounsaturated - 19 g.
• I-cholesterol - 114 mg.
• Ingqikithi yama-carbohydrate - 277 g.
• I-fiber - 29 g.
• Ingqikithi kashukela - 125 g.
• Amaprotheni esewonke - 103 g.
• I-sodium - 1332 mg.
• Potassium - 4170 mg.
• I-calcium - 423 mg.
• Magnesium - 507 mg.

Usuku #3 - Isilinganiso samaqembu okudla

• Okusanhlamvu nemikhiqizo yezinhlamvu - 6.
• Imifino - 5.
• Izithelo - 5.
• Imikhiqizo yobisi (enamafutha aphansi noma aphansi) - 3.
• Inyama, inkukhu, nenhlanzi - 6.
• Imbewu, amantongomane, ama-legumes - 1.
• Amafutha namafutha - 3.
• Amaswidi - 0.