DASH sawv cev rau kev noj haus kev noj qab haus huv kom tsis txhob tawg. Nws tau kawm ntau yam thiab pab tau rau cov neeg uas xav tau saib lawv cov ntshav siab. Tab sis txawm tias koj tsis muaj ntshav siab, nws tseem yog txoj kev noj qab nyob zoo los noj zaub mov zoo.
DASH kev noj haus muaj ntau ntau cov txiv hmab txiv ntoo thiab zaub, cov txiv hmab txiv ntoo, ntses, nqaij qaib, legumes thiab cov khoom uas tsis muaj rog lossis tsis yog rog.
Nws tseem tso cai rau koj haus qee cov txiv ntseej thiab noob. Zuag qhia tag nrho nws muaj roj tsawg thiab sodium.
Tiam sis txhua qhov kev noj haus yuav kom koj txiav rov qab rau ib yam dab tsi thiab DASH noj cov zaub mov dib rov qab rau cov zaub mov qab ntsev, cov khoom qab zib, cov zaub mov roj, khoom qab zib, thiab cov nqaij liab los yog cov nqaij ua tiav.
Target Nutrients rau DASH noj zaub mov
Qhov nruab nrab, ntawm no yog qhov koj yuav tsum npaj rau txhua hnub:
- Tag Nrho Cov Rog - 27 feem pua ntawm koj cov calories
- Saturated Rog - 6 feem pua ntawm koj cov calorie ntau ntau
- Protein - 18 feem pua ntawm koj cov calorie ntau ntau
- Carbohydrate - 55 feem pua ntawm koj cov calorie ntau ntau
- Cholesterol - 150 milligrams
- Sodium - 2,300 milligrams (los yog tsawg dua yog tias koj muaj kev pheej hmoo rau, lossis muaj ntshav siab)
- Poov tshuaj - 4,700 milligrams
- Calcium - 1.250 milligrams
- Magnesium - 500 milligrams
- Fiber - 30 grams
Nws tsis yog yooj yim los nrhiav tag nrho cov neeg muab kev pab cuam, tab sis, yog tias koj ua raws li cov lus pom zoo txhua hnub, koj yuav ua tau zoo xwb:
Nplej: 6 mus rau 8 noj ib hnub . Cov nplej muaj xws li qhob cij, cereal, pasta, thiab mov.
Ib qho kev pab yog sib npaug ntawm ib qho mov ntawm qhob cij, 3/4 khob cereal qhuav, los yog 1/2 khob av cereal, mov los yog pasta. Xaiv tag nrho cov nplej xws li whole-wheat cij los yog pasta thiab xim av txhuv, thaum twg ua tau.
Txiv hmab txiv ntoo thiab zaub: 8 mus rau 10 noj ib hnub. Noj ntau yam xim ntsuab thiab tsaus ntsuab txhua hnub.
Ib qho noj yog 2 khob zaub ntsuab, 1 khob txiv hmab txiv ntoo los yog cov txiv hmab txiv ntoo, ib daim ntawm cov kua txiv hmab txiv ntoo lossis 3/4 khob kua txiv hmab txiv ntoo. Tshiab thiab khov nab kuab zoo tshaj plaws-cov khoom muaj kas fes muaj feem ntau hauv cov ntsev. Tab sis tawm rau khov zaub uas muaj khov mis uas muaj cov kua ntsev uas muaj roj thiab sodium.
Mis: 2 mus rau 3 noj ib hnub. Xaiv cov khoom noj uas tsis muaj roj thiab mis nyuj, tab sis tsis txhob muaj mis nyuj, butter, qab zib, cheese, ib nrab thiab ib nrab, thiab qaub qaub. Saib xyuas cov roj rog tsawg dua ntawm yogurt, mis nyuj thiab qaub cream. Koj yuav tau txiav txoj kev rov qab rau feem ntau cov cheese - tsis tas nws yog feem ntau muaj rog, tab sis nws tseem muaj ntsev ntau. Ib qho kev pab no yog 1 khob mis los yog yogurt thiab tsuas yog ob peb spoonfuls ntawm qaub cream. Yog tias koj tsis nyiam, los yog tsis tuaj yeem siv cov khoom noj mis, xaiv kua, almond los sis mov mis uas muaj zog nrog calcium, los yog noj zaub ntsuab qaub ntsuab dua.
Nqaij nqaij, nqaij qaib, thiab ntses: tsawg tshaj li rau (6) servings ib hnub twg. Noj cov ntses thiab nqaij nruab deg, los yog nqaij tawv qaib thiab qaib cov txwv. Txiav kev rov qab rau cov nqaij liab - thiab tsuas xaiv cov ntshiv ntshiv. Txhua tus nqaij yuav tsum tau txais kev pab yam uas tsis muaj kua ntses hnyav thiab yuav tsum tau muab ci, txhuam los yog khov. Ib qho khoom noj yog 3 ooj. Koj tuaj yeem muaj ib lub qe ib hnub twg.
Ceev, noob, thiab legumes: ib qho noj ib hnub twg. Ceev thiab noob yog zoo rau koj, tab sis lawv nyob hauv siab me ntsis hauv rog, yog li xyuas kom tseeb tias koj khaws qhov muag ntawm qhov ntau ntau-txog 1 ounce.
Legumes, xws li cov kua, cov taum dub, cov taum rog thiab taum taum tuaj yeem noj tau me ntsis-thiab ua kom muaj protein ntau zoo rau cov nqaij. Yuav tsum tau ceev faj-cov noob taum pauv feem ntau muaj nyob hauv sodium. Koj tuaj yaug yoojyim rau lawv, tab sis koj yuav tsum tau yuav cov taum qhuav thiab so lawv nyob hauv tsev.
Cov rog thiab roj: 2 mus rau 3 plhom ib hnub twg. Qhov no tsis ntau-qhov no suav nrog margarine, butter, mayonnaise, thiab nyias nyias hnav khaub ncaws. Ib qho kev pab tsuas yog ib tug tablespoon los yog ob.
Khoom qab zib thiab qab zib: ib qho tshuaj txhua hnub. Koj tsis tas yuav zam cov khoom qab zib nkaus xwb-tab sis tsis txhob noj ntau tshaj ib qho kev kho me me rau ib hnub. Cov khoom qab zib muaj xws li cov khoom qab zib, sorbet, jelly, jam, cov dej qab zib muaj suab thaj, thiab cov roj tsawg.
Source:
National Institutes of Health. Tebchaws Lub Plawv, Lub Ntsws, thiab Lub Tsev Ntshav. "Dab tsi yog qhov txiaj ntsim ntawm DASH Hom Kev Npau Suav?" Http://www.nhlbi.nih.gov/health/health-topics/topics/dash/benefits.html.