Dash diyeti nedir? Dash diyeti listesi ve örnek menü - Formsanté - Limmonata.com

Dash diyeti, taze sebze ve meyvenin bol, doymuş yağların az, posadan zengin, tuz miktarı düşük bir beslenme tarzıdır. Tabii ki bu diyette ilk aklımıza gelen tuz kısıtlamasıdır. Sebze ve meyvenin bol olmasından dolayı antioksidan içeriği yüksek beslenme tarzıdır. Posadan zengin beslenme midede hacim kaplayarak doygunluk süresini arttırır, bağırsak hareketlerini hızlandırır. Doymuş yağ alımı az olduğu için kalp-damar hastalıklarına karşı koruyucudur. Detoksifikasyon sağlayarak karaciğer sağlığında olumlu etkisi vardır. Peki, dash diyeti nasıl yapılır? Diyetisyen Perihan Kılıç’tan örnek dash diyeti listesi ve dash diyeti ile ilgili merak edilen her şey…
Yemeklere tuz ilave dilmez. İşlenmiş ve paketli ürünler tüketilmez. Sebzeler daha az işlem görerek pişirilir. Bu nedenle vitamin ve mineral kayıpları daha az olur. Süt ve süt ürünleri az tüketilir.
Dash diyeti kilo verme programı değildir. Kan basıncını düzenler, LDL kötü kolesterolün düşmesine yardımcı olur. Hipertansiyon hastalarına özel beslenme tedavisidir. Sağlıklı beslenme tarzı olduğu için Dash diyeti ile alışkanlıklar kazanılırsa ile ayda 4-5 kilo verilir. Dash diyetinin kilo vermeye ek olarak yaşam tarzı olarak benimsenmesi kalp-damar hastalıkları, kanser, diyabet gibi hastalıklardan korunmaya yardımcı olur.
Dash diyetinde taze sebze ve meyveler daha çok bulunur. Posa, potasyum, kalsiyum ve magnezyumdan zengindir. Süt ve süt ürünleri sınırlı kullanılır. Yağ içeriği azdır. Tuz ilave edilmez, yemeklerde kullanılmaz. Şeker ve şekerli gıdalar tüketilmez.
Yaban mersini, çilek, böğürtlen, frambuaz gibi meyveler içerdikleri antioksidanlar sayesinde kanser ve kalp hastalıklarına karşı koruyucu etkisi vardır. Yaşlanmayı geciktirir ve hafızayı güçlendirir. Kırmızı meyvelerden günde 1 avuç tüketmeyi unutmayın. Su ve lif içermeleri nedeniyle daha uzun süre tok tutarak kilo kontrolünde yardımcı olur.
dash diyeti
1. Gün
Kahvaltı: 1 yumurta + 1 tuzsuz dilim peynir+ roka, maydanoz+1 dilim tahıllı ekmek
Öğle yemeği: maş fasülyeli salata+ cacık
Ara öğün: 1 adet meyve + matcha çayı
Akşam yemeği: ızgara balık+ semizotu salatası
2. Gün
Kahvaltı: 2 kaşık yulaf+ 1 meyve+1/2 bardak badem sütü+tarçın
Öğle yemeği: 1 kase sebze çorbası+ yoğurt
Ara öğün: 1 adet meyve + beyaz çay
Akşam yemeği: 5 kaşık kinoa + pancar salatası+maden suyu
3. Gün
Kahvaltı:1 yumurtalı mantarlı omlet+ 3 kaşık tuzsuz lor peyniri+ 1 adet wasa
Öğle yemeği: zeytinyağlı sebze yemeği+2 adet ızgara köfte
Ara öğün: 12 kiraz + yeşil çay
Akşam yemeği: ızgara tavuklu salata + 1 kepçe sebze çorba
İLGİLİ İÇERİKLER

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Dash diyeti nedir? Dash diyeti listesi ve örnek menü – Formsanté

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