Give DASH!

Give DASH!

IN RUSSIA diet with that name among the favorites yet, WHILE In the US it is rapidly gaining momentum and in 2012-2013 in the ranking of most popular diets to take first place! It should look at more closely HER

Health Ministry warns US

The idea of ​​this diet appeared in the United States 20 years ago. Overseas doctors concern at the increasing number of people suffering from high blood pressure, decided to create a special power supply system for the treatment of high blood pressure without pills. In 1992, it commissioned the development of the National Heart, Lung, and Blood USA. The result of five years of efforts of scientists has become a new concept of power DASH — Dietary Approaches to Stop Hypertension, the Russian translation of «dietary approach to the fight against hypertension.» It turned out that the new diet helps lose weight perfectly! As is known, high blood pressure and overweight are interrelated. And, most importantly, those who follow the DASH-diet and keep blood pressure, and discarded weight! So this, in general, therapeutic diet came into the spotlight of thousands of ordinary people who would like to improve your health and lose weight comfortably and without harm to health. By the way, in the United States today, more adherents of science-based, not a questionable diet, downloaded from the Internet.

Originally DIET indicated for use in hypertensive patients. ALL WHO to follow it, wonderful lose weight! And then I went to the Diet «people». Thanks to it is possible to reduce not only the weight, but also an indicator tonometry. According to statistics, obese GET HIGH PRESSURE 9 times more likely than slimmer!

ON THE DASH-diet can go slowly:

Adds an extra serving of vegetables at lunch and dinner.

Limit meat (180 grams per day — a piece the size of a deck of cards), instead, add to the diet more beans.

Reduce by half the usual portion of oil or salad dressing.

Choose foods low in sodium, try replacing the salt with lemon juice, oregano, garlic powder or curry.

Do not add salt when the cook cereal or pasta.

Rinse canned foods (such as beans), to remove excess salt.

Lose Weight on the right DASH

DASH diet does not help to lose weight at 10 kg per week for the holiday. After all, its purpose is primarily to prevent the main complication of excess weight — high blood pressure. After analyzing the DASH-diet, once you understand: there is almost no forbidden foods, respect the principle of divisibility. And unlike diets that nobody has been able to sustain for a long time, DASH-diet you can stick with for life.

Tasty, healthy, hypotensive

This, the right lunch DASH not necessarily bland and boring — the word «diet.» Recipes DASH-dishes (such as collections of recipes in America produced a great many!), Losing weight may well adopt. Please note: the salt in cooking is almost never used, because it also contributes to excess pressure and the appearance of edema, which add to our terms of extra inches.

SWEETS Up to 5 servings per week, and they should be low-fat. In practice, this means that in the day you can please yourself 1 tbsp. l. sugar or jam, scoop sorbet (popsicle without fat) or a glass of soda incomplete. You can choose something one — and not every day.

LIQUID Its total amount, including the soup should not exceed 2 liters per day. Permission is granted to two servings of alcohol for men and 1 serving for women. For reference:

1 serving — 1 is a glass (25 to 30 ml of vodka or cognac)

1 cup (100-120 ml) of wine

1 cup (220-260 ml) of wine.

FATS 2-3 servings a day. As one portion you can afford 1 h. L. vegetable oil or margarine 1 tbsp. l. mayonnaise, 1 tbsp. l. finished salad dressings and so on. d.

Reduce the consumption of salt. That the food did not seem fresh, USE SPICES: POWDER sea kale, dill, marjoram, lemon juice, ginger, cumin, curry

Sample menu for the day

Breakfast

1 cup apple juice + porridge cooked 2/3 cup of cereal,

2 tbsp. l. raisins, 1 cup of skim milk with addition of 1 hour. L. soft margarine) + 1 slice of whole grain breads.

Lunch

Sandwich (85 g skinless chicken breast + 2 slices (43 g) of 10% cheese +2 leaf salad + 1/2 + large tomatoes 1 tbsp. L. Light mayonnaise + 2 slices of bread with bran and 1 medium apple.

Lunch

1 cup + 3 cups spaghetti tomato sauce + 4 Art. l. parmesan. Salad 1 / z cup of green peas, 1 cup fresh spinach,

1/2 cup of cooked mushrooms, 2 tbsp. l. sauerkraut and 1 tbsp. l. light mayonnaise, 1 bran muffin,

1/2 cup low-fat yogurt.

Snacks

1 cup orange juice 1 large banana +.

TOTAL: 1995 kcal by 50 grams of fat.

Note: = 150-160 ml cup.

Pros: Absolutely safe for health.

It allows you to not only lose weight but also reduce the risk of diseases caused by obesity.

Suffice it satisfying.

Generates a habit of eating right, beats the taste of a harmful food diet results are stored permanently.

«Food basket» for this diet is cheaper than for traditional food.

Cons: Requires some effort at the initial stage, when a person needs to understand the basic principles of the diet.

Does not allow to lose weight quickly.

I have to cook their own food, which is difficult for those who are accustomed to eat in catering or buy ready-made meals.

Steak with orange sauce

INGREDIENTS

350 g frozen vegetables, 1 tbsp. l. peanut or other vegetable oil, 1 tbsp. l. chopped onion, 2-3 cloves garlic, 1 tbsp. l. chopped ginger, 1 egg white, 2 tbsp. l. corn starch, 350 g beef steak, 3 tbsp. l. Chinese sauce «hoisin», 1 tbsp. l. light soy sauce, 1/2 cup orange juice

1 tbsp. l. dry sherry (optional).

WHAT TO DO

1. Thaw vegetables. Heat the oil in a large wok or skillet. Add the onion, crushed garlic and ginger, saute until soft, not letting redden, no more than one minute. Share egg white in a bowl, starch — into another. Protein lightly beaten.

2. Cut the steak into thin strips, dip each roll in protein and starch. Add steak strips into the pan to the onions, garlic and ginger and fry until lightly browned, about 5-8 minutes. Pour sauce «hoisin» soy sauce, orange juice and sherry (if using).

3. Bring to a boil over high heat, then turn down it. Put in a pan thawed vegetables, mix gently. Simmer all together for another 3-4 minutes. Ready meal spread out on 4 plates and serve.

BAKED SALMON ON-Dijon

INGREDIENTS

150 ml of 10% cream, 2 tbsp. l. dried dill, 3 tablespoons. l. chopped green onions

2 tbsp. l. Dijon mustard, 2 tbsp. l. lemon juice, 600g salmon fillets, 1/2 ch. l. garlic powder, 1/2 hr. l. ground black pepper.

WHAT TO DO

1. Preheat oven to 200 ° C. Put the sour cream, dill, onion, mustard and lemon juice in small bowl and mix thoroughly.

2. Lightly grease a baking sheet with vegetable oil or shape, put portions of salmon skin down. Sprinkle with garlic powder and pepper, and pour the sauce.

3. Bake until tender about 20 minutes. Serve immediately.

Lentils with brown rice and CABBAGE

INGREDIENTS

3A cup brown lentils 3 cups chopped cabbage (to take only thin part of the cabbage leaves), 3A cup of brown rice or quinoa noodles, 1/2 ch. L. salt, 1/2 hr. l. dried basil,

2 tbsp. l. olive oil, 11 / g cup chopped onion, 1/2 ch. l. salt, 1/8 hr. l. ground black pepper.

WHAT TO DO

1. Rinse the lentils, put in a saucepan and pour

2 cups of water. Season with salt and pepper, cover and bring to a boil over high heat. Reduce heat and simmer for 15 minutes. In another saucepan, bring to a boil 1/2 cup of water, put the rice (or a movie), salt and dried basil. Cover and simmer until cooked rice.

2. In a skillet heat the medium sized olive oil on medium heat, put the onion, salt and pepper. Sauté until golden brown, do not burn on giving, for 10-15 minutes, remove from heat.

3. Put the cabbage on top of lentils, not stir, cover. Continue to cook the lentils with the cabbage for 15 minutes. Lentils should be soft, but not boiled soft. Then mix the rice, cabbage and fried onions.

In each plate put a circle lentils and cabbage, lay at the center of Fig. Serve immediately.

AUTUMN SALAD

INGREDIENTS

1 apple «Granny Smith», 2 tbsp. l. lemon juice, 150 grams of lettuce (or other salad), 1/2 cup dried cranberries, 2 tbsp. l. chopped walnuts, 2 tbsp. l. unsalted sunflower seeds, 50 ml of low-fat salad dressing with the addition of olive oil.

WHAT TO DO

1. Slice the apples with the peel into thin slices, sprinkle with lemon juice.

2. Mix in a salad bowl lettuce, dried cranberries, apple, walnuts and sunflower seeds.

3. Drizzle with dressing and serve.

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