Lijo tsa DASH ke eng? Lintho tsa motheo.

Lijo tsa DASH li nkoa e le tse atlehang ka ho fetisisa bophelong ba hau, ho latela lingaka. Ho latela pono ea litsebi tsa phepo e ntle, e ntse e nkuoa e sebetsa haholo bakeng sa ho theola boima ba 'mele. U ka ja joang ho latela lijo?

DASH (Litsela tsa Lijo tsa ho Emisa khatello ea mali e phahameng) ke lijo tse etselitsoeng ho theola khatello ea mali ho bakuli ba nang le khatello ea mali. Lijo tsena li boetse li theola k'holeseterole, e thusa ho thibela ho otloa ke pelo le ho hloleha ha pelo, ho fokotsa boima ba 'mele Lijo tsa DASH li sebelisetsoa ho thibela lefu la tsoekere.

Lijo tsa DASH li leka-lekaneng hantle 'me li na le likarolo tse ka sehloohong tsa bohlokoa - calcium, potasiamo, liprotheine, fiber ea meroho. Sena sohle se tiisa tšebetso e hokahaneng ea boko le litho tsa ka hare, ho etsa hore letlalo le moriri li phele hantle. Ha ho na tlhoko ea ho bala tekanyo ea lijo tsena, ho ba le lihlahisoa tse khothalelitsoeng, le ho fokotsa letsoai.

Ho hatisoa ha lijo tsa DASH ho etsoa ka boleng ba lijo eseng ka bongata ba tsona. Ke melao efe e lokelang ho bolokoa?

• Noa bonyane lilithara tse 2 tsa mokelikeli ka letsatsi.
• Ja makhetlo a 5 ka letsatsi. Boima ba boima ba ligrama tse 215.
• Li-calorie lijo tsa letsatsi le letsatsi - li-calories tse 2000-2500.
• Lipompong ha lia lumelloa makhetlo a fetang a 5 ka beke.
• Lijo li lokela ho kenyelletsa lithollo, lipeo, linaoa, nama e se nang mafura le meroho.
• Ho qhelela ka thōko ho soda le joala.
• Letsatsi le lumelloa ho fihlela lijong tse 8.
• Letsoai le lokela ho fokotsoa ho 2/3 ea teaspoon ka letsatsi.
• Lenane le lokela ho kenyelletsa bohobe bo felletseng ba lijo-thollo.
• U ke ke ua ja nama, likhekhe, lijo tse mafura, setlolo sa botoro, tlhapi e kentsoeng makotikoting le nama.

Seo u ka se jang

• Bonyane li-servings tse 7 ka letsatsi (1 ho sebeletsa ke selae sa bohobe, linoelo tse halofo tsa bijoux e phehiloeng, halofo ea senoelo sa lijo-thollo).
• Litholoana - ha li fuoe li-servings tse fetang 5 ka letsatsi (ho sebeletsa ha 1 ke sengoathoana se le seng sa kotara, kotara ea senoelo sa litholoana tse omisitsoeng, senoelo sa halofo sa lero).
• Meroho li-servings tse 5 ka letsatsi (1 ho sebeletsa ke kopi ea halofo ea meroho e phehiloeng).
• Lihlahisoa tsa lebese tse nang le mafura a tlase 2-3 ka letsatsi (1 ho sebeletsa ligrama tse 50 tsa chisi, kapa lilithara tse 0.15 tsa lebese).
• Peo, linaoa, linate - li-servings tse 5 ka beke (karolo ea ligrama tse 40).
• Mafura a liphoofolo le a meroho le - li-servings tse 3 ka letsatsi (karolo e le 1 ea teaspoon ea mohloaare kapa oli ea Flaxseed).
• Sejo se monate - hangata makhetlo a 5 ka beke (teaspoon ea jeme kapa mahe a linotši).
• Mokelikeli - lilithara tse 2 ka letsatsi (metsi, tee e tala, lero).
• Liprotheine - 0.2 kg ea nama e omeletseng kapa tlhapi le mahe.
• DASH-diet - phepo e ntle e tla thusa eseng feela ho ikutloa hantle empa le ho felisa boima bo feteletseng.