DASH kev noj haus: nws yog dab tsi, yuav ua li cas ua nws thiab cov ntawv qhia zaub mov
Zoo Siab
- Yuav ua cas thiaj
- Pub khoom noj rau
- Cov Khoom Noj Kom Tsis Zam Txim
- DASH kev xaiv zaub mov xaiv
- Cov lus qhia ua kom txo ntsev noj
- Ua li cas yuav ua DASH kev noj haus kom poob phaus
Kev noj haus DASH yog hom phiaj noj zaub mov uas nws lub hom phiaj tseem ceeb yog pab txo ntshav siab. Txawm li cas los xij, nws kuj tau siv los ua kom yuag thiab pab tswj ntshav qab zib. Cov tsiaj ntawv DASH los ntawm lus AskivKev Noj Kev Haus Ntsuas Ua Kom Txhob Tawg Rog, uas sawv rau hauv Txoj Kev los tiv thaiv kub siab.
Cov khoom noj zoo no txhawb kev noj zaub, txiv hmab txiv ntoo thiab cov hmoov nplej tag nrho. Txhawm rau tseem siv rau qhov poob phaus, cov txheej txheem cov khoom noj tuaj yeem tswj tau, txawm li cas los xij qis dua li niaj hnub kev noj yuav pom zoo kom txo cov calories hauv cov zaub mov noj.
Yuav ua cas thiaj
Kev noj haus DASH tsis yog tsom rau kev txo ntsev kom tswj ntshav siab xwb, tab sis feem ntau tsom rua kev txhim kho cov khoom noj zoo rau txhua hnub, uas tseem yuav pab tswj hwm lwm yam teeb meem, xws li kev rog dhau, cov rog rog thiab ntshav qab zib. Tsis tas li, tsis tas yuav khoom noj tshwj xeeb.
Pub khoom noj rau
Cov zaub mov uas yuav tsum tau noj nyob rau hauv ntau dua yog cov uas muaj protein, fiber, potassium, magnesium, calcium thiab cov rog tsis ntau, xws li:
- Txiv Hmab Txiv Ntoo;
- Zaub thiab zaub ntsuab;
- Tag nrho nplej, xws li oats, hmoov nplej dawb, nplej txhuv thiab quinoa;
- Cov mis nyuj thiab khoom noj siv mis skimmed;
- Cov rog zoo, zoo li txiv ntseej, txiv laum huab xeeb, Walnut, hazelnuts thiab txiv roj roj;
- Cov nqaij ntshiv, nyiam dua ntses, nqaij qaib thiab nqaij ntshiv txiav ntawm cov nqaij liab.
Cov ntsev ntau npaum li cas yuav tsum yog 2,300 mg ntawm sodium ib hnub, uas yog sib npaug nrog ib me nyuam diav. Tus nqi ntawm cov zaub mov no txhua hnub nyob ntawm tus nqi ntawm cov calories uas lub cev xav tau, yuav tsum tau xam los ntawm cov khoom noj khoom haus, vim nws tuaj yeem sib txawv nrog lub hnub nyoog, poj niam txiv neej, kev siv lub cev thiab cov kab mob cuam tshuam.
Tsis tas li ntawd, nws tseem yog qhov tseem ceeb rau kev tawm dag zog lub cev, ua kom nws txaus siab txo qis ntshav siab thiab tswj lub cev hnyav, pab txhim kho kev noj qab haus huv.
Cov Khoom Noj Kom Tsis Zam Txim
Cov khoom noj uas yuav tsum zam ntawm DASH cov zaub mov noj yog:
- Khoom qab zib muaj suab thaj thiab zaub mov, suav nrog cov khoom lag luam xws li cov khoom ua noj khov, cov dej qab zib, chocolate thiab npaj-rau-noj pastries;
- Cov khoom noj nplua nuj nyob hauv cov hmoov dawb dawb, xws li biscuits, nplej zom thiab khob cij dawb;
- Cov zaub mov muaj roj nyeem ntau, xws li cov nqaij liab uas muaj rog nyob hauv cov rog, hnyuv ntxwm, hnyuv ntxwm, nqaij npuas kib;
- Quav dej cawv.
Ntxiv rau, txo qhov kev noj ntawm ntsev thiab sodium-nplua nuj zaub mov, xws li bouillon cubes, hnyuv ntxwm, hnyuv ntxwm, kua zaub hmoov thiab zaub mov khov, nce cov txiaj ntsig ntawm DASH kev noj haus kom txo cov ntshav siab.
DASH kev xaiv zaub mov xaiv
Cov ntaub ntawv hauv qab no qhia cov piv txwv ntawm 3-hnub DASH zaub mov:
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob ntawm cov mis nyuj skimmed nrog unsweetened kas fes + qhob cij wholemeal nrog minas frescal cheese | 2 cov nplais ntawm papaya nrog chia thiab oats + 1 ntuag qe nrog cheese, soob thiab me ntsis oregano | 2 oat pancakes nrog txiv tsawb thiab txiv laum huab xeeb + 1 khob txiv pos nphuab |
| Noj tshais | 10 txiv pos nphuab + 5 txiv puv txiv ntoo (tsis zoo) | 1 txiv tsawb + 1 diav ntawm txiv laum huab xeeb | 1 lub mis nyeem qaub dawb + 2 dia oats |
| Noj su noj hmo | grilled ntses fillet nrog nplej xim av thiab zaub qhwv zaub xam lav nrog carrots caij nrog 1 teaspoon ntawm txiv roj roj thiab vinegar + 1 kua | roasted nqaij qaib fillet nrog grated cheese nrog cov qos yaj ywm puree thiab zaub qab ntsev hauv qab hauv cov txiv roj roj + 1 cov txiv kab ntxwv | wholegrain nplej zom nrog ntuj cov txiv lws suav ntses hauv av + nqaij nyug (muaj roj tsawg) nrog zaub xas lav thiab zaub ntug hauv paus nyias nrog cov khoom noj 1 diav ntawm cov txiv roj roj thiab dej qab zib + 2 cov nplais ntawm cov hmoov ntoo |
| Noj su txom ncauj | 1 lub mis nyeem qaub ncaj qha + 2 diav ntawm granola | cov kas fes tsis zoo + tag nrho cov ci ci nrog ricotta cream | 1 khob ntawm avocado smoothie + 1 col ntawm chia tshuaj yej |
Tsis tas li ntawd, nws yog ib qho tseem ceeb kom tsis txhob ntau dua 2,300 mg ntawm sodium. Cov nyiaj hauv cov zaub mov yuav txawv raws hnub nyoog, poj niam txiv neej, kev tawm dag zog thiab tus kab mob cuam tshuam thiab, yog li ntawd, nws yog ib qho tseem ceeb kom sab laj nrog tus neeg noj zaub mov noj kom thiaj ua tiav kev soj ntsuam thiab txoj kev npaj zaub mov kom haum raws li qhov xav tau raug kos.
Cov lus qhia ua kom txo ntsev noj
Qee cov lus qhia los txo cov kev noj ntsev thiab ntsev ntawm kev noj haus yog:
- Xaiv cov khoom noj tshiab thiab cov khoom noj muaj txiaj ntsig, nyob rau hauv kev yuav cov khoom noj khov lossis cov kaus poom, qhov zoo tagnrho yog xaiv cov uas muaj ntsev tsawg lossis tsis muaj ntsev ntxiv;
- Nyeem cov ntaub ntawv khoom noj ntawm cov zaub mov thiab sib piv cov tshuaj sodium uas nws muaj, xaiv cov khoom uas muaj cov ntsev tsawg tsawg lossis tsis muaj ntsev ntxiv;
- Txhawm rau txhim kho cov zaub mov qab, koj tuaj yeem siv cov tshuaj ntsuab uas muaj ntxhiab, turmeric, cinnamon, txiv qaub thiab vinegar;
- Tsis txhob noj cov ketchup, mustard, mayonnaise, Worcestershire ntses, kua ntses thiab khoom noj txom ncauj ci.
Ntxiv rau, kev ua tiav, nqaij lossis haus cov nqaij tseem yuav tsum tau zam.
Ua li cas yuav ua DASH kev noj haus kom poob phaus
Kev noj haus DASH kuj tseem tuaj yeem siv los txo qhov hnyav los ntawm kev txo cov khoom noj, kom cov calories ntawm lub hnub qis dua li cov calories uas xav tau rau lub cev kom tswj tau qhov hnyav.
Tsis tas li ntawd, lwm cov tswv yim xws li nce kev tawm dag zog, noj cov tshuaj thermogenic thiab txo cov kev ua kom yuag xav tau kuj pab kom yuag, thiab tuaj yeem suav nrog DASH kev noj haus los txhim kho nws cov nyhuv ntawm kev tswj lub cev nyhav.
Saib cov yeeb yaj kiab hauv qab no rau cov lus qhia ntxiv rau txo ntshav siab:
Peb Qhia Koj Kom Pom
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