It is said that this is the healthiest way to eat in the world?
2019-10-19

In the nutrition field in recent years, there is a recognized, very powerful and very reasonable diet.

That is the sixth year in a row, the United States is the best comprehensive diet - DASH diet!

Why is the DASH diet so highly regarded? Look down~

1 The “DASH Diet”, which was named the best comprehensive diet of the United States for 6 consecutive years, was first used to prevent and treat hypertension.

2 DASH diet. Guidelines:

Eat more vegetables, fruits, low-fat skim milk products
Recommended whole grains, fish, poultry, dried fruits
Eat less saturated fat, cholesterol and trans fats
Control sodium, desserts, sugary drinks and high-fat meat intake

3 A reasonable DASH diet consists of:



Paleolithic diet?


To put it simply, it is recommended that everyone like the Paleolithic people have a diet that eats a lot of meat and eats nuts and vegetables.

However, it is not recommended to eat “later” foods such as dairy products and cereals. Processed foods are strictly restricted.

Related reading: Eat like a primitive person, healthier?

At that time, I also mentioned my point of view: most diet patterns that claim to eat less or not eat certain nutrients, such as low fat, low sugar, and ketones, are unbalanced and unsustainable diets. Long-term use.

Do you feel that the Paleolithic diet is healthy? Good for weight loss? Then you have to follow the "Old Stone Age Movement" to collect hunting...

However, we also predicted that in the past few years, the nutrition community has confirmed that there is a very powerful and very reasonable diet: that is, for six consecutive years, it has been rated as the best comprehensive diet in the United States - DASH diet!



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1,DASH diet, what do you mean?

What is the meaning of DASH diet, Chinese translation of "Dhushu diet"?

First look at the English full name of the people: DASH (Dietary Approaches to Stop Hypertension Trial), literal translation is "prevention and treatment of high blood pressure diet", the first is based on a large-scale hypertension prevention and treatment program in the United States in 1997.

Therefore, the benefits of DASH diet are very clear: prevention and treatment of high blood pressure is definitely quite effective!



Studies have shown that adhering to the DASH diet can achieve the effect of lowering blood pressure.

Taking into account the health problems of modern people (especially the three highs), which is largely related to the fact that the diet is too greasy, it seems that it is indeed a diet that is worth promoting.

In addition, there are many studies showing that the DASH diet is also quite beneficial for preventing risks such as osteoporosis, cancer, heart disease, and diabetes.

The DASH diet is so famous, because it has won other common eating patterns for 6 consecutive years, and has been recognized by medical nutritionists in the United States as the best comprehensive diet.

Additional instructions:

The DASH diet stood out in 35 diet patterns in 2015;

In 2016, it once again won the championship from 38 common eating patterns;

In addition, in the 2015 national diet model competition, TLC diet ranked second, the Mediterranean diet, Weight Watchers and Mayo clinic diet tied for third place;

At the end of

2,DASH diet, what are the characteristics?
First of all, what is the biggest characteristic of DASH diet: reduce the intake of sodium in the diet, and eat more nutritious vegetarian foods that are rich in potassium, calcium, magnesium, dietary fiber and other blood pressure.

Sodium reduction

Limiting sodium intake can help you lower your blood pressure, so you don't have to say much. So in the DASH diet, sodium reduction is the key!

The DASH diet has two recommended values for daily sodium intake:

Standard DASH diet, it is recommended that the daily sodium intake does not exceed 2300mg (≈6g salt)
Low sodium DASH diet, it is recommended that the daily sodium intake does not exceed 1500mg (≈ 4g salt)



Looking back, the latest "(2015) US Residents' Dietary Guidelines" also explicitly recommends that the daily sodium intake does not exceed 2300mg, and then the previous edition of (2010) US Residents' Dietary Guidelines, the recommended sodium intake is It is no more than 1500mg...


How do you recommend the DASH diet?


In fact, there are not many clear restrictions on the rules and regulations. The main reason is to recommend that you eat more:

vegetables
fruit
Whole grains
Milk (especially recommended for low fat, skimmed)
Lean meat and fish with high protein content
Nuts, seeds

Appropriate amount of grease



In addition, the DASH diet clearly recommends that everyone eat less:

Foods with high saturated fat, fat, etc.
Sugary drinks, desserts
High sodium food



In general, the overall DASH diet is consistent with the recommended dietary guidelines for the “Residents' Dietary Guidelines” issued by China and the United States in recent years:

There are not many restrictions, but they all emphasize a balanced diet, eat more fresh vegetables and fruits, eat less processed foods (high sodium, high sugar, high fat), so it is indeed a recommended, balanced, sustainable Healthy eating style.

DASH diet?

1. Eat more vegetables, fruits, low-fat skim milk products

2. Recommend whole grains, fish, poultry, dried fruits

3. Eat less food with saturated fat, cholesterol and trans fat

4. Control sodium, dessert, sugary drinks and high fat meat intake



3,DASH diet, just eat it!
After talking about the basic principles of the DASH diet, I will finally talk about the most practical: how to eat in daily life? How much does each type of food eat?


Specific to the weight of different foods, but also dedicated to everyone to make a picture, according to the three types of daily intake of total calories to meet the needs of children's shoes for different meals.

If you want to eat the best overall diet, save the picture below is enough!






Since the DASH diet is born to prevent and treat high blood pressure, its recommended diet is healthy, but the intake of sodium and saturated fats is relatively strict...

Considering the children's shoes for fitness exercise, daily sweating and energy consumption are relatively large, and there is a certain difference in the nutritional needs of the general population, so it is necessary to adjust according to your own situation.


references:
①(1998). The dash diet. it may benefit your blood pressure, and more. Mayo Clinic Health Letter, 16(4).

②Kato, T., & Kimura, G. (2006). [blood pressure lowering effects of dash diet as a life style modification]. Nippon Rinsho Japanese Journal of Clinical Medicine, 64 Suppl 6, 437-43.

③Karanja, N., Erlinger, T. P., Pao-Hwa, L., & Bray, G. A. (2004). The dash diet for high blood pressure: from clinical trial to dinner table. Cleveland Clinic Journal of Medicine, 71(9), 745-53.

④Craddick, S. R., Elmer, P. J., Obarzanek, E., Vollmer, W. M., Svetkey, L. P., & Swain, M. C. (2003). The dash diet and blood pressure. Current Atherosclerosis Reports, 5(6), 484-91.



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