Malangizo 5 Okuyambitsani pa Chakudya cha Dash

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Nyuzipepala ya U.S. ndi World Report inatulutsa ndondomeko yake yoyamba ya zakudya zodziwika bwino lerolino ndipo DASH Diet inatulukira pamwamba, ndikupambana Zakudya Zapamwamba Zapamwamba Zonse ndi Zakudya Zapamwamba za Matenda a Shuga.

The mukapeza Zakudya ndi njira yosavuta kuthandiza kukhala ndi moyo wathanzi. Ngati simukudziwa Zakudya za DASH, musadandaule! Nawa maupangiri oti muyambitse, chidziwitso chovomerezeka ndi National Heart, Lung ndi Blood Institute:

1. Pang'ono ndi pang'ono yambani kusintha kadyedwe kanu. Mwachitsanzo, yesetsani kuwonjezera masamba amodzi pachakudya chilichonse, kapena kusinthanitsa mavalidwe opanda mafuta ndi zonunkhira zamafuta athunthu.

2. Chepetsani nyama yomwe mumadya. Ngati mukudya nyama yambiri, yesetsani kudula magawo awiri patsiku.

3. Sinthanitsani zosankha zamafuta ochepa pamchere. Zipatso zatsopano, zipatso zouma ndi zipatso zamzitini ndizo zokoma zonse zomwe ndizosavuta kukonzekera ndikunyamula nanu.

4. Pophika, gwiritsani ntchito theka la kuchuluka kwa batala kapena margarine yomwe mumakonda kugwiritsa ntchito.

5. Onjezerani mkaka wanu mpaka magawo atatu patsiku. Mwachitsanzo, m'malo momwa soda, mowa kapena zakumwa zotsekemera, yesani mafuta ochepa kapena mkaka wopanda mafuta.

Kuti mudziwe zambiri zokhudza Zakudya Zakudya, dinani apa.

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