DASH Diet is another widely praised healthy diet in addition to Mediterranean diet. It was originally designed to eat for patients with pre-hypertensive or hypertensive hypertensive patients, but many practical studies have pointed out that Deshu Diet can also be applied to control blood sugar, lower blood lipids, and prevent cardiovascular diseases.
The characteristic of "Desolate Diet" is to consume foods rich in high-deep, high-calcium, high-diet fiber, and high-diet fiber, including rich fruits, vegetables, as well as grains, fruits and good oils. The meat is mainly white meat such as fish and chicken, which reduces the intake of fat and sterols, and emphasizes light but not completely tasteless dietary principles, thereby achieving the goal of reducing blood pressure.
Eat comforting diet and reducing blood pressure, reducing health and weight loss
Taiwan's General Nutritional Manager Chen Yiru said that the study shows that taking "relieve in a relaxing diet" for two consecutive weeks will not only reduce blood pressure by 8% to 10%, but also reduce weight healthily.
There were studies that conducted experiments on 36 subjects with an average physical mass index (BMI) of 32 (moderate obesity) and gave a hot-controlled and well-designed desirable diet for 12 weeks (total heat per day, containing 20% high-quality protein).
No monitoring of physical activities is carried out except for daily activities. After 12 weeks, it was found that the total weight of the above-mentioned subjects decreased by 6.3%, and the muscle strength (including hand grip strength) remained well.
Follow the 5 principles of having a comfortable diet, and all three meals are healthy
Taiwan's top nutrition room uses 5 principles of having a comfortable diet, and designs Chinese and Western menus for three meals a day to provide references to the public in need. In addition to controlling blood pressure and blood sugar, it can also maintain a healthy weight.
5 principles for eating
1. Choose the whole grain of food
2. 5+5 fruits and vegetables every day: 5 vegetables + 5 fruits, it is recommended to distribute them equally in three meals.
"1 serving" Vegetable quantity: After cooking, about half a bowl of ordinary bowls. It is recommended to choose vegetables rich in dessert, such as: tangerine, spinach, water spinach, winter melon, pineapple, mushrooms, pineapple, etc.
"1 serving" fruit quantity: about the size of a fist, or you can put a bowl of 8 minutes after cutting it. It is recommended to choose fruits rich in desserts, such as: bananas, bacci, strange fruits, papayas, cantaloupes, etc.
3. Choose low-fat milk: Take 2 servings of low-fat dairy products per day.
4. White meat replaces red meat
5. Eat fruits and use good oil: about 10 grams per day, no weight in the shell.
Chen Yiru said that all-celebral vegetarian food is also the focus of comforting diet, providing a rich and diverse phytochemicals and dietary fibers. However, considering that some people are not suitable for every meal, all-celebral vegetarian food is the staple food. When designing the menu this time, the staple foods of some meals are mixed and matched with white rice and purple rice in proportion; or cooked with more flavorful roots such as sweet potatoes and mountain medicines.
In addition, how to integrate 5+5 rich fruits and vegetables into three meals a day is a big challenge. This menu design makes good use of comprehensive fruit and vegetables to help the public easily replenish a variety of fruits and vegetables without feeling burdened.
It should be noted that because the amount of fruits to eat comfortably is higher, it may not be suitable for diabetics, or the intake needs to be controlled; while the characteristics of high-drink, high-cereal and high-phosphorus content in fruits are not suitable for patients with poor kidney function.
In addition, due to the high level of diet, it is not suitable for people with gastric diseases. It is recommended that people with chronic diseases consult doctors or nutritionists first.
Chinese "Diet Diet" menu
Breakfast: leech fish and swallow porridge + vetiver sap + sprouts 3 vegetables
Ingredients:
70g of leech, 20g of swallow malt, 20g of brown rice, white rice ginger, 100g of celery, garlic slices, 40g of green bean sprouts, 30g of celery, 20g of leech, 20g of black fungus, 20g of oil
1. Wash the washed swallow malt and brown rice, add the washed and cut ginger into porridge, add the washed and cut leech fish, and add the dried leech flowers after cooking.
2. Wash the sap and cut into sections, and fry with the meat.
3. Wash and cut the celery and cut the celery, and fry it with the washed green bean sprouts.
Lunch: sweet potato brown rice + milky curry chicken + sesame okra + fresh mushroom soup + fruit
Ingredients:
30g sweet potatoes, 20g brown rice, 70g boneless chicken leg blocks, 20g husbandums, 45g potato blocks, 240c.c., curry, 120g okra, 1 sesame seeds, 20g cherry mushrooms, 20g fresh shiitake mushrooms, 20g bananas (220g)
Method:
1. Sweet potatoes and brown rice are cooked into sweet potato brown rice, shaped and roasted to increase the flavor of the food.
2. Wash and cut chicken legs and cut into small diced rice, and use it for Sichuan scent. Mix the processed chicken, croquette, potato crust, low-fat milk, curry and steam and bake it, and then eat it.
3. Wash and cook the okra and sprinkle with roasted cashews.
4. Wash the golden mushrooms, fresh shiitake mushrooms, and fish mushrooms and cut into shreds and boil them.
5. Wash 1 banana and it is ready to eat.
Dinner: Vegetable seafood noodles + fresh fruit plates
Ingredients:
100g of vegetable noodles, 50g of Qingjiang vegetable, 80g of clams, 60g of flower branches, 40g of tofu, 150g of eggs, 20g of corn kernels, 50g of large tomatoes, 10g of cashew nuts, 160g of papaya, 80g of bay, 110g of strange fruits
Method:
1. Clams, flower branches, tofu, sausage, boil first.
2. Cook the vegetable noodles and add all the ingredients and cook them, add salt and taste.
3. Wash the bale, papaya and kiwi fruit, peel and remove the seeds and slice.
Western "Desolate Diet" menuBreakfast: Rainbow Fruit Breast + Hot Pressure Fresh Vegetable Sandwich
Ingredients:
1 cup of sugar-free buttermilk + 55g of red dragon fruit + 60g of apple + 50g of strange fruit + 30g of celery + 7g of almond fruit, 2 slices of whole marinated toast + 40g of lettuce + 30g of tomato + 30g of small cucumber + 1 fried egg
Method:
1. Wash and cut the vegetables and fruits, add almond fruit and buttermilk and beat together.
2. Wash the beautiful lettuce and cucumber, slice it, fry the eggs, put them into the toast, and make a sandwich.
3. The sandwich is hot and stressed to increase the food flavor.
Lunch: Baked kimchi chicken noodles + comprehensive fruit
Ingredients:
40 grams of Italian noodles + 50 grams of chicken diced chicken + 50 grams of red pepper + 50 grams of yellow pepper + 100 grams of green and paprika + 100 grams of green and paprika, suitable amount of kimchi + 20g of cheese + 5g of olive oil, half apple + 100g of grape + 100g of pear 100g
Method:
1. Turn the noodles into water and cook, wash the chicken and cut into small diced rice, and prepare it for Sichuan soup. Wash the green and paprika, red pepper, and yellow pepper. Mix the processed noodles, chicken, green cabbage, red pepper, yellow pepper and kimchi, drizzle with olive oil and cheese and steam it and cook it.
2. Wash and peel and cut apples.
Dinner: Steamed Pumpkin + Tapa Fresh Fish Row + Kesa Salad + Italian Tomato Vegetable Soup
Ingredients:
170g of pumpkin, 70g of fish steak, 100g of vine + 110g of small tomatoes + 40g of cucumber + 50g of green and white cabbage + half apple + a small cheese powder, 30g of high-alkali vegetables + 10g of celery + 30g of turmeric + 20g of turmeric + 5g of turmeric + 5g of oil
1. Wash the pumpkin, remove the seeds and cut it into pieces, and steam it.
2. Wash and bake the fish.
3. Wash all the vines, small tomatoes, cucumbers, green and white cabbage, and apples, cut all ingredients into pieces and put them on cheese powder.
4. Wash and cut the high-alkali vegetables, celery, celery and husbands, stir-fry them in oil and then add water to boil them.
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