Kaʻai DASH: he aha ia, pehea e hana ai a me ka papa kuhikuhi

Anter

• Pehea e hana ai
• ʻAi ʻia nā meaʻai
• Nā Mea ʻAi e Hōʻalo
• Koho papa kuhikuhi papa kuhikuhi DASH
• Nā ʻōlelo aʻoaʻo e hōʻemi i ka ʻai paʻakai
• Pehea e hana ai i ka papa DASH e hoʻemi i ka kaumaha

ʻO ka papaʻai DASH kahi hoʻolālā ʻai nona ka pahuhopu nui e kōkua i ka hoʻohaʻahaʻa i ke koko. Eia nō naʻe, ua hoʻohana ʻia ia e hoʻohaʻahaʻa i ke kaumaha a kōkua i ka mālama ʻana i ka maʻi kō. ʻO ka acronym DASH mai ka ʻōlelo PelekaniaʻO nā hoʻokokokeʻai e hoʻopau ai i ke kiʻekiʻe, ke kū nei i nā hana e hakakā i ke kiʻekiʻe kiʻekiʻe.

Paipai kēia papaʻai i ka ʻai ʻana i nā mea kanu, nā huaʻai a me nā hua holoʻokoʻa. I mea e hoʻohana ai hoʻi i ka lilo ʻana o ke kaupaona, hiki ke mālama i ka papa hana meaʻai, akā naʻe e koi ʻia kahi haʻahaʻa ma mua o ka maʻamau maʻamau e hōʻemi i nā calorie i ka papaʻai.

Pehea e hana ai

ʻAʻole ka nānā wale ka papaʻai DASH i ka hōʻemi ʻana i ka paʻakai e kaohi ai i ke kiʻekiʻe, akā ke nānā nui nei i ka hoʻomaikaʻi ʻana i ka maikaʻi o nā meaʻai i hoʻopau ʻia i kēlā me kēia lā, kahi mea e kōkua ai i ka mālama ʻana i nā pilikia ʻē aʻe, e like me ka momona, kiʻekiʻe kolesterol a me ka maʻi kō. Eia hou, ʻaʻohe pono e kūʻai i nā meaʻai kūikawā.

ʻAi ʻia nā meaʻai

ʻO nā meaʻai e pono ke hoʻopau ʻia i nā mea nui aku ka mea waiwai i ka protein, fiber, potassium, magnesium, calcium a me nā momona momona ʻole, e like me:

• Hua;
• Nā mea kanu a me nā greens;
• Nā mānoanoa holoʻokoʻa, e like me ka ʻoka, palaoa palaoa āpau, laiki palaunu a me ka quinoa;
• Nā huahana waiū a me ka waiū skimmed;
• Nā momona maikaʻi, e like me nā nīnū, nā peanuts, nā walnuts, nā hazelnut a me nā aila ʻoliva;
• Nā ʻai lean, ʻoi aku ka maikaʻi o ka iʻa, ka moa a me nā wīwī o kaʻiʻo ʻulaʻula.

ʻO ka nui o ka paʻakai he 2,300 mg o ka sodium i kēlā lā i kēia lā, i like ia me kahi teaspoon. ʻO ka nui o kēia mau meaʻai i kēlā me kēia lā e pili ana i ka nui o nā calorie o kēlā me kēia lā e pono ai i ke kino, kahi e helu ai e ka meaʻai, no ka mea hiki ke loli me ka makahiki, ke kāne, ka hoʻoikaika kino a me nā maʻi e pili ana.

Eia hou, he mea nui nō hoʻi e hoʻomaʻamaʻa pinepine i ka hana kino, no ka mea makemake ia i ka hoʻoliʻiliʻi o ke kahe o ke koko a me ka kaohi kaumaha, e kōkua ana i ka hoʻomaikaʻi ʻana i ke olakino ma ka laulā.

Nā Mea ʻAi e Hōʻalo

Nā meaʻai e pono ke hōʻalo ʻia mai ka papaʻai DASH ʻo:

• ʻO nā mea momona momona a me nā meaʻai, me nā huahana hana e like me nā biscuits i hoʻopihapiha ʻia, nā mea inu momona, kokoleka a me nā pā i hoʻomākaukau ʻia e ʻai;
• Nā meaʻai e waiwai ana i ka palaoa keʻokeʻo, e like me nā biscuits, pasta a me ka berena keʻokeʻo;
• ʻO nā meaʻai kiʻekiʻe i loko o ka momona momona, e like me nā ʻulaʻula i kiʻekiʻe i ka momona, sausage, sausage, bacon;
• Mea inu ʻalekohola.

Eia kekahi, ʻo ka hōʻemi ʻana i ka ʻai o ka paʻakai a me ka sodium waiwai, e like me nā cubus bouillon, sausage, sausage, nā sopa pauka a me nā meaʻai paʻahau paʻahau, hoʻonui ka maikaʻi o ka papaʻai DASH no ka hoʻohaʻahaʻa ʻana i ke kaomi koko.

Koho papa kuhikuhi papa kuhikuhi DASH

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi DASH 3 lā:

Eia hou, he mea nui ʻaʻole e ʻoi aku i ka 2,300 mg o ka sodium. Hiki ke hoʻololi i nā kālā i hoʻopili ʻia ma ka papa kuhikuhi e like me ka makahiki, ke kāne, ka hana kino a me nā maʻi e pili pū ana a no laila, he mea nui e nīnau i ke kauka meaʻai e hiki ai ke hana i kahi loiloi piha a hoʻolālā ʻia kahi papaʻai kūpono i nā pono.

Nā ʻōlelo aʻoaʻo e hōʻemi i ka ʻai paʻakai

ʻO kekahi mau ʻōlelo aʻoaʻo e hōʻemi i ka ʻai o ka sodium a me ka paʻakai i ka papaʻai.

• Ke koho ʻana i nā meaʻai hou a kūlohelohe hoʻi, i ke kumu o ke kūʻai ʻana i nā meaʻai paʻū a i ʻole nā ​​kēpau, ʻo ka mea kūpono ke koho i kēlā mau mea haʻahaʻa i ka sodium a ʻaʻohe i piha ka paʻakai.
• E heluhelu i ka ʻike kino o ka meaʻai a hoʻohālikelike i ka nui o ka sodium i loko, e koho ana i ka huahana i loaʻa ka hapa liʻiliʻi o ka sodium a i ʻole ka paʻakai i hoʻohui ʻia.
• I mea e hoʻomaikaʻi ai i ka ʻono o ka meaʻai, hiki iā ʻoe ke hoʻohana i nā mea kanu ʻaʻala, turmeric, kinamona, lemon a me ka vīnega;
• Hōʻalo i ka ʻai ʻana o ka ketchup, mustard, mayonnaise, ʻoka ʻo Worcestershire, ka mea soy a me nā meaʻai māmā.

Hoʻohui ʻia, pono e hōʻalo i nā meaʻai i puhi ʻia, puhi ʻia a mālama ʻia paha.

Pehea e hana ai i ka papa DASH e hoʻemi i ka kaumaha

Hiki ke hoʻohana ʻia ka papaʻai DASH i mea e lilo ai ke kaupaona ma o ka hōʻemi ʻana i ka nui o nā meaʻai i hoʻopau ʻia, no laila, ʻoi aku ka nui o nā calorie o ka lā ma mua o nā calori e pono ai no ke kino e mālama i ka paona.

Hoʻohui ʻia, nā hoʻolālā ʻē aʻe e like me ka hoʻonui ʻana i ka hana kino, ka lawe ʻana i nā teas thermogenic a me ka hoʻēmi ʻana i ka ʻai carbohydrate pū kekahi e kōkua i ka lilo ʻana o ke kaupaona, a hiki ke hoʻokomo ʻia i ka papaʻai DASH e hoʻonui ai i ka hopena o ka kaohi kaupaona.

E ʻike i ka wikiō ma lalo nei no nā ʻōlelo aʻoaʻo hou e hoʻohaʻahaʻa i ke kaomi koko