Nws muaj peev xwm tshem tau cov ntshav siab, txhua yam koj yuav tsum ua yog hloov koj cov zaub mov. Txoj kev tsim Dash noj zaub mov tso cai rau koj kom normalize ntshav siab thiab hnyav.
txiaj ntsig ntawm kev hloov khoom noj
Raws li kev ntseeg nrov, muaj cov khoom noj uas pab tsis tau tsuas yog kom poob phaus, tab sis kuj rau kev txhim kho tag nrho ntawm lub cev. Ib txoj hauv kev zoo tshaj plaws rau kev noj zaub mov zoo yog DASH (Kev Noj Qab Haus Huv los Tiv Thaiv Ntshav Qab Zib).
Tab sis tsis yog tib neeg uas muaj kev kub ntxhov tuaj yeem siv cov ntawv qhia tsim tawm, tab sis kuj yog cov neeg uas xav kom poob phaus thiab txhim kho lawv txoj kev noj qab haus huv. Tseeb, raws li txoj cai, kev kho mob ntshav siab pib tsuas yog nrog kev hloov pauv hauv cov hauv paus ntsiab lus ntawm kev noj haus. Tus kab mob feem ntau yog cuam tshuam ncaj qha rau kev rog rog, ntau cov roj cholesterol thiab ntsev.
Khoom noj khoom haus kom zoo tuaj yeem hu ua Dash noj. Nws cov ntawv qhia zaub mov suav nrog txhua yam khoom tsim nyog rau kev ua haujlwm tag nrho ntawm lub cev. Nws tseem ceeb heev kom nkag siab tias qhov no tsis yog kev noj haus xwb, tab sis yog txoj kev ua neej uas tsim nyog ua raws li kev noj qab haus huv.
Cov lus qhia
Kev noj zaub mov tshwj xeeb rau ntshav siab tau tsim los ntawm Asmeskas cov kws kho mob plawv. Nws cov ntawv qhia zaub mov muaj qhov lojtus nqi ntawm cov nroj tsuag fiber ntau. Tab sis nws muaj txiaj ntsig zoo rau lub plawv thiab cov hlab ntsha. Tab sis cov zaub mov uas tuaj yeem nce ntshav siab thiab qib roj cholesterol tsis suav nrog kev noj haus.
Cov khoom noj uas tau teev tseg muaj calorie ntau ntau, uas tuaj yeem ntshai cov neeg rog rog. Yog tias koj xav kom poob phaus, ces koj yuav tsum haus tsis tau 2000 kcal ib hnub, raws li cov neeg tsim khoom pom zoo, tab sis 1600.
Tshwj xeeb, ntxiv rau kev hloov pauv kev noj haus, nws yog qhov xav tau rov xav txog txoj kev ua neej. Txhawm rau kom ua tau zoo ntawm kev noj haus, koj tuaj yeem ua kom muaj zog, pib khiav. Yog tias kev tawm dag zog yog contraindicated rau kev noj qab haus huv, ces koj yuav tsum tau siv rau kev taug kev tsis tu ncua.
Cov Lus Qhia rau ntshav siab
Yog tias koj xav pib tawm tsam ntshav siab, ces Dash noj zaub mov yuav pab koj. Cov ntawv qhia zaub mov rau lub lim tiam suav nrog tsis tsuas yog zaub thiab txiv hmab txiv ntoo, tab sis kuj legumes, ntses, nqaij, cereals, txiv ntseej, khoom noj siv mis thiab mis nyuj.
Nws yog ib qho tseem ceeb rau cov neeg mob ntshav siab yuav tsum tau xyuam xim rau qhov tseeb tias nws yog ib qho tsim nyog yuav tsum tso tseg cov kua ntses, ntau cov ntsev ntsev thiab cov khoom ntxiv, uas suav nrog monosodium glutamate. Hloov chaw, koj tuaj yeem siv cov txuj lom, tshuaj ntsuab, ntau yam txuj lom, txiv qaub lossis ib qho me me ntawm caw. Yog tias koj txo cov ntsev, ces lub siab normalizes sai dua. Tsis tas li ntawd, lub raum thiab lub plawv pib ua haujlwm zoo dua. Koj tuaj yeem txo qhov kev pheej hmoo ntawm ntau yam tsis zoo tshwm sim ntawm kev kub siab los ntawm kev noj ntses roj capsules lossis ntses hiav txwv.
Tsis tas li, cov neeg tsim khoom noj khoom haus pom zoo kom tsawg ua zaub mov, tso tseg kev txuag.
Pib hloov pauv
Ua ntej koj txiav txim siab txog kev hloov pauv loj, koj yuav tsum nkag siab tias Dash noj zaub mov yog dab tsi. Nws cov ntawv qhia zaub mov txawv heev. Tab sis nws lub ntsiab feature yog tias koj yuav tsum noj tsis tu ncua. Txawm tias 5 qhov khoom qab zib raug tso cai hauv ib lub lis piam. Txhua tus sib raug rau 1 khob dej sparkling, 15 g ntawm gummy, 1 tbsp. l. jam, jelly los yog qab zib.
Hloov koj cov zaub mov hauv ib hnub yog yuav luag ua tsis tau. Yog li ntawd, cov kws tshaj lij tau tsim cov lus pom zoo tshwj xeeb kom tau txais kev siv los ntawm tsoomfwv. Koj yuav tsum pib los ntawm kev tshem tawm ½ ntawm koj li niaj hnub cov nyiaj ntawm butter, margarine los yog nyias hnav khaub ncaws. Nws tseem yog ib qho tseem ceeb uas yuav tsum maj mam qhia cov zaub mov raws li cog rau hauv cov khoom noj. Piv txwv li, yog tias koj noj 1-2 zaub hauv ib hnub, ces koj yuav tsum tau ntxiv ib qho ntxiv rau noj su lossis pluas tshais. Tib yam yuav tsum tau ua nrog txiv hmab txiv ntoo. Maj mam, lawv tus lej yuav tsum raug coj mus rau qib uas xav tau.
Koj kuj yuav tsum tau saib xyuas cov khoom noj siv mis. Piv txwv li, nws yog qhov zoo dua los hloov cov tshuaj yej qab zib thaum noj su nrog ib khob mis nyuj. Tsis tas li ntawd, nws yog ib qho tsim nyog yuav tsum tau txo cov cawv cawv. Cov txiv neej raug tso cai haus txog 60 ml ntawm vodka lossis 240 ml ntawm cawv ib hnub, rau cov poj niam qhov feem raug txo los ntawm 2 zaug.
Nws yog ib qho tseem ceeb kom txwv koj cov khoom noj nqaij. Lawv yuav tsum tsis txhob ntau tshaj 200 g ib hnub twg. Yog tias koj noj ntau cov nqaij, ces koj yuav tsum tau txo qhov feem me me. Nws yog ib qho tsim nyog los sau koj cov zaub mov kom cov ntawv qhia zaub mov yog cov neeg tsis noj nqaij.
Maj mam sim ua kom ntau ntxiv ntawm mov, zaub, legumes. Tsis txhob cais cov khoom noj qab zib, ntau yam khoom qab zib. Dash Diet muab tias lawv yuav tsum yog. Cov khoom noj txom ncauj muaj xws li cov khoom noj muaj roj tsawg, ntau yam txiv hmab txiv ntoo, nrog rau cov kaus poom hauv lawv cov kua txiv hmab txiv ntoo, txiv ntoo, raisins, thiab paj kws tsis qab ntsev.
zaub mov
Lub hauv paus ntsiab lus ntawm kev noj zaub mov yog tias qee yam khoom noj yuav tsum muaj nyob hauv kev noj haus txhua hnub. Cov neeg tsim tawm pom tias nws yog qhov zoo tshaj plaws los noj 5 qhov zaub mov txhua hnub, uas yog qhov yuav tsum tau ntawm Dash cov ntawv qhia. Txhua tus sib raug rau ib qho ntawm cov khoom hauv qab no:
- 3 broccoli florets;
- dos ntsuab (10 feathers);
- ib khob ntawm cov nplooj ntsuab ntsuab (zaub, zaub ntsuab);
- 1/3 medium dib;
- 13 radishes;
- 8 cov tub ntxhais hluas carrots;
- 6 daim ntawm zucchini;
- 1 txiv lws suav (los yog 3 me me);
- ib nrab khob ntawm boiled qos yaj ywm thiab shredded dawb cabbage zaub xam lav;
- 1 tswb kua txob;
- 1 pob kws;
- 2 me beets;
- ¾ khob kua txiv;
- 1 artichoke;
- 4 pcs. Brussels sprouts;
- 6 sprigs ntawm asparagus;
- 7 nceb;
- 1 medium turnip;
- ½ khob boiled taum;
- 10 sticks of deep kib french fries;
- ib lub khob ntawm txiv lws suav hnav khaub ncaws lossis muab tshuaj txhuam;
- 1 ciqos yaj ywm;
- 1 dos;
- 1 khob zaub los yog taum kua zaub.
Tab sis tsis yog zaub tsuas yog lub hauv paus ntawm kev noj haus.
Fruit
Tsis tseem ceeb yog lwm cov zaub mov cog. Txoj kev noj zaub mov zoo yam tsis poob suav nrog txiv hmab txiv ntoo. 5 servings ntawm cov zaub mov no yuav tsum tau noj txhua hnub. Txhua tus ntawm lawv tuaj yeem suav nrog:
- ib txiv apple (apple, banana, pear, peach, orange);
- daim melon;
- ½ txiv kab ntxwv;
- ¾ khob kua txiv hmab txiv ntoo;
- 7 strawberries;
- 0.5 khob khov txiv hmab txiv ntoo;
- 12 txiv hmab;
- 11 cherries;
- ib nrab khob ntawm cov txiv hmab txiv ntoo tshiab (lawv tuaj yeem ua tau tshiab lossis cov kaus poom);
- 1.5 nruab nrab plums;
- quarter khob txiv hmab txiv ntoo qhuav;
- 2 apricots;
- txiv nkhaus taw halves;
- 1/8 avocado;
- 1/4 papaya;
- 1 kiwi;
- 9 pcs. qhuav apricots;
- 5 pcs. raisins.
Tsis txhob hnov qab tias 5 ntawm cov kev pabcuam no yuav tsum tau noj txhua hnub. Koj tuaj yeem xaiv qhov koj xav tau, koj tuaj yeem ua tus kheej.
Lub Dash Diet yog tsim los txhim kho kev noj qab haus huv. Yog li ntawd, kev noj haus yuav tsum sib npaug thiab ua tiav. Thiab qhov no yog ua tsis tau yog tias koj tsis kam txais cov qoob loo thiab qhob cij. Koj yuav tsum tau noj 7 servings ntawm cov zaub mov no txhua hnub. Txhua tus tuaj yeem suav nrog:
-Bagel 6cm ntev;
- 1 khob cij;
- 1 yob lossis ncuav me me (hnyav txog 30 g);
- 3 loj lossis 6 me crackers;
- 3 khob;
- 30g cereal flakes;
- 9 pcs. biscuit ncuav qab zib;
- ib nrab khob pasta, mov, porridge;
- 2 khob cij;
- 2 khob paj kws.
Kev sib xyaw ua ke ntawm cov khoom noj yog cov caj qaum ntawm kev noj zaub mov zoo. Kev noj zaub mov hauv thawj qhov chaw yuav tsum tsis txhob tsom rau kev poob phaus, tab sis ntawm kev txhim kho kev noj qab haus huv. Thiab qhov no tuaj yeem ua tiav tsuas yog thaum tag nrho cov kab tsim nyog, cov vitamins thiab cov as-ham nkag mus rau hauv lub cev kom muaj nuj nqis txaus.
YProtein khoom
Dash Diet tsis yog kev noj zaub mov, raws li qee tus xav. Txawm hais tias nws tseem muaj qee qhov kev txwv. Txawm li cas los xij, koj yuav tsum tau noj 2 cov khoom noj protein ntau txhua hnub. Cov no suav nrog nqaij, ntses, nqaij qaib, qe, noob, txiv ntseej, taum, crab nqaij, cws.
Yog li ib qho kev noj zaub mov muaj protein ntau tuaj yeem muaj:
- nqaij nyuj los yog nqaij npuas ntshiv nqaij (hauv qhov nyiaj ntawm 55-85 g);
- nqaij qaib tsis tawv nqaij (55-85g);
- nqaij ntses (55-85g);
- 1 qe lossis 2 qe dawb;
- ib feem peb ntawm ib khob txiv laum huab xeeb lossis walnuts;
- 30 g lean ham;
- ¼ khob sunflower lossis taub taub taub;
- 1.5 sausages;
- 6 cws;
- ib nrab khob ntawm soy cheese;
- 4Pacific lossis 11 Atlantic oysters;
- quarter khob kaus poom ntses;
- 1/3 khob crabmeat;
- ntses kaus poom (55-85g);
- ½ khob ci taum.
Ntaus
Kev suav nrog hauv kev noj zaub mov ntawm txiv hmab txiv ntoo, zaub, nqaij thiab cereals yuav tsis hloov cov khoom noj khoom haus. Nws tseem yog ib qho tseem ceeb kom noj 3 servings ntawm cov khoom noj siv mis txhua hnub. Nws tuaj yeem yog yogurt, tsev cheese, cheese. Txhua qhov kev pabcuam muaj:
- 1 khob mis nyuj, kefir, acidophilus, yogurt los yog lwm yam khoom noj fermented mis nyuj haus;
- 55g ua cheese;
- khob pressed tsev cheese;
- ib nrab khob mis condensed;
- ib nrab khob mis tsis muaj rog;
- 50g nyuaj cheese;
- 1.5 khob mis nyuj khov.
Muaj peev xwm xaiv zaub mov
Txawm tias paub tias koj noj tau ntau npaum li cas txhua hnub, ntau tus pom tias nws nyuaj rau kev noj zaub mov rau lawv tus kheej. Kev noj zaub mov kom ntshav siab rau ib lub lim tiam tuaj yeem pab tau.
Cov ntawv qhia zaub mov tuaj yeem ua raws li hauv qab no. Rau pluas tshais, koj tuaj yeem noj ib khob mov (los yog lwm yam cereal) nrog zib mu, 40 g ntawm cheese, ib daim ntawm butter. Tom qab 2-3 teev, noj tshais thib ob yuav tsum ua raws. Nws tuaj yeem muaj 1 txiv hmab txiv ntoo (ntawm koj xaiv) thiab noj txiv ntoo.
Noj hmo yuav tsum muaj zaub mov zoo. Rau peb pluas mov, ib lub tais ntawm kua zaub yuav ua. Nws yog ntshaw tias zaub broth ua lub hauv paus rau nws, thiab koj muaj peev xwm sau nws nrog zaub roj. Koj tuaj yeem ntxiv cov kua zaub nrog ib daim ntawm qhob cij thiab boilednqaij qaib (los yog nqaij). Rau qhov thib ob, ua noj porridge (piv txwv li, buckwheat), ua zaub xam lav. Rau cov khoom noj txom ncauj yav tav su, txiv hmab txiv ntoo (kiwi, txiv kab ntxwv, txiv apples, cherries, txiv hmab txiv ntoo) yuav zoo tagnrho. Tsis txhob hnov qab txog noj hmo. Nws tuaj yeem suav nrog cov khoom siv mis nyuj. Koj tsis tuaj yeem noj yogurt xwb, tab sis ua, piv txwv li, tsev cheese casserole. Koj tuaj yeem ntxiv nws nrog ib khob kua txiv.
Nov yog ib qho lus qhia ntxhib rau cov neeg uas nkag rau hauv Dash Diet. Cov ntawv qhia zaub mov rau lub lim tiam yuav tsum muaj ntau yam. Nws yog ntshaw tias nws suav nrog cov khoom siv ntau tshaj plaws ntawm cov npe. Piv txwv li, thaum npaj noj zaub mov, hloov nqaij, ntses thiab legumes. Qhov no yuav pab kom koj tau txais txiaj ntsig zoo tshaj plaws ntawm koj cov khoom noj. Tab sis lwm yam tshaj li qhov no, ntau yam no ua kom koj tsis txhob dhuav lossis dhuav nrog hom tshiab.
Reviews
Hais txog seb kev noj zaub mov zoo puas zoo, koj yuav tsum nkag siab tias nws yuav tsum tau ua raws li tsawg kawg rau lub hlis. Txawm hais tias thawj cov txiaj ntsig tau pom, txiav txim siab los ntawm kev tshuaj xyuas, tom qab ob peb lub lis piam. Nrog rau kev hloov pauv hauv kev noj zaub mov, tib neeg pib hnov zoo, ntse dhia hauv siab ploj, cov roj cholesterol normalizes.
Yog tias koj xav kom poob phaus thiab kho nws, ces Dash noj zaub mov yuav los cawm ib yam nkaus. Kev tshuaj xyuas qhia tias nws pab kom poob li 3-4 kg ib hlis. Hauv qhov no, qhov hnyav tsis rov qab los. Ntawm chav kawm, xws li tus nqi poob phaus tsis haum rau txhua tus, tab sis lawv tsis ntxhov siab rau lub cev. Tsis tas li ntawd, ib tug neeg sai yoog rau fractional khoom noj khoom haus. Cov neeg,Cov neeg uas tau ntsib cov txiaj ntsig ntawm kev noj zaub mov thov hais tias dhau sijhawm nws nyuaj rau lawv noj cov khoom loj. Lawv tau siv los haus dej kom txaus, noj zaub thiab txiv hmab txiv ntoo. Thiab qhov no tsuas yog pab kom qhov hnyav tsis rov qab los.
Cov neeg mob ntshav siab tshaj tawm tias lawv txoj kev noj qab haus huv tau zoo dua qub yog tias lawv ua raws li cov ntsiab lus pom zoo los ntawm Dash noj. Cov ntawv qhia zaub mov rau lub lim tiam, muab tso ua ke raws li txhua txoj cai, pab ua kom cov zaub mov tsis zoo xwb, tab sis kuj muaj ntau yam. Thiab cov kws tshaj lij yeej tsis nkees ntawm rov hais dua tias yam tsis hloov kev noj zaub mov thiab kev ua neej, nws yuav luag tsis tuaj yeem tiv thaiv ntshav siab.
