There are more and more food choices in modern times, and they are becoming more and more refined, resulting in unbalanced diets for many people, leading to an increase in the number of patients with high blood pressure and chronic diseases year by year. In order to maintain good health, many people began to follow the "Dexel Diet". Today I’m going to tell you what the DASH diet is, what principles to master, what taboos to watch out for in practice, and share DASH diet dishes worth trying!
What is the DASH Diet? Introducing the 5 principles of the DASH diet
The full name of the Deshu Diet is Dietary Approaches to Stop Hypertension (Dash Diet for short), and it was ranked No. 1 in the "Best Diet" by the US news media in 2018. The DASH diet is a diet developed by the National Heart Lung and Blood Institute (NHLBI) after research.
The main concept of the DASH diet is to avoid excessive intake of red meat, high-sugar beverages, and high-fat fried foods, and to consume more fruits and vegetables, whole grains, and low-fat chicken, seafood, and nuts. Next, I would like to share with you the five principles of the Deshu Diet.
5 principles of the DASH diet
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5 principles of the DASH diet |
Diet content |
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1. Choose whole grain roots and tubers as staple food |
Choose whole grains or roots instead of white rice or delicate noodles, bread, etc. If you can't adapt to the rough taste of whole grains, you can mix whole grains with white rice first, and then slowly increase the proportion. |
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2. Choose low-fat milk |
Low-fat or skim yogurt, cheese, yogurt, and milk powder are all low-fat dairy products. It is recommended to consume 2 servings of low-fat milk per day. |
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3. 5+5 fruits and vegetables |
Take 5 servings of potassium-rich vegetables and 5 servings of fruit every day, such as: celery, shiitake mushrooms, water spinach, bananas, cantaloupe, etc., especially dark green vegetables must be eaten every day. |
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4. Eat less red meat and more white meat |
It is necessary to reduce the use frequency of pig, beef, mutton and their offal, and eat more soy products, chicken, duck, and meat. When eating meat, the fat and skin should be removed to avoid excessive intake of animal fat. |
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5. Eat nuts and use good oil |
You can eat more nuts such as cashew nuts, pine nuts, walnuts, sesame seeds, and pistachios. Choose good vegetable oils when cooking: olive oil, salad oil, sunflower oil, etc., to increase good fatty acids. |
How do diners implement the Deshu diet?
Many restaurants sell high-fat and high-salt meals. For many diners, it is difficult to fully grasp the above principles, so they worry that there is no way to practice the Deshu Diet, but in fact, the Deshu Diet can start with some small changes !
Choose Ten Grain Rice for Meals
Instead of choosing white rice when you go to a buffet restaurant, eat ten-grain rice or brown rice. People who are not used to eating whole-grain rice can try adding a small amount of brown rice, soybeans, or chickpeas to white rice.
Remind yourself to start every meal with vegetables
Vegetables are often a food that is easily overlooked or insufficiently consumed in a meal. Remind yourself to eat vegetables first in each meal, and then add other things.
Red meat to white meat, soy products
Choose chicken, duck, goose, seafood or fish instead of beef, sheep, and pork. If you can, try not to eat meat. Choose soy products as the main source of protein intake. If you can’t eat red meat, you can Choose one or two days a week as "meat-free days" to reduce the burden on your body.
Replace Candy Cookies with Nutella
Although sweets, biscuits, and snacks can make people feel happy, these high-sugar and high-fried foods can easily lead to cardiovascular disease. If you are really hungry, you can use nuts and fruits as snacks, which will not burden your health.
Deshu diet recommended! 3 Dessert Foods You Must Eat
In addition to the Deshu diet method mentioned above, many businesses are now selling delicacies made in accordance with the Deshu diet. Today, I would like to recommend a few Deshu dishes worth trying!
Golden Sunshine Mushroom Rice (Lacto Vegetarian)
Instead of white rice, choose cauliflower and quinoa as the main food, paired with fresh and sweet king oyster mushrooms and corn kernels, the "plant meat" in the mushroom rice - edamame is rich in unsaturated fatty acids Omega-6 and Omega-3, once Absorb the nutrients you need.
Quinoa Risotto with Golden Pine Nuts
Instead of white rice, choose popular health-preserving ingredients—red and white quinoa, and smooth and springy barley to create a double-layered taste, and then perfectly combine with soft and delicious diced sweet potatoes, fruity pine nuts, and green and smooth spinach , to create a natural aftertaste. The combination of cheese and cream makes the stewed rice exude a rich milky aroma. It tastes rich and sweet. It is an excellent dish that people can't go back to once they eat it.
Veggie Cauliflower Rice with Corn Kernels
The fresh and refreshing cauliflower rice is perfectly combined with the fragrance of ginger, and the scrambled eggs make the aroma of the whole dish richer. Corn kernels have a natural sweetness and taste refreshing and not greasy. It is a new dish of white cauliflower rice that should not be missed.
Lanyang Food——Your good partner of Deshu Diet
"Honesty, earnestness, persistence" is the original intention of Lanyang Foods. It insists on facing consumers with the most sincere attitude and making products of the highest quality. Lanyang Foods is more from the standpoint of consumers, and checks the health of customers. In recent years, it has developed a number of dishes that meet the standards of the DASH diet, allowing customers to take care of themselves while enjoying delicious food. health. Lanyang Food, accompany you to practice Deshu diet!
Further reading :
How to enjoy the Mediterranean diet? Three delicious dishes recommended to all.
