Uri kutsvaga chikafu chinonaka uye chinovaka moyo? tarisa izvi dash diet resipi uye tanga kuvabatanidza mumuitiro wako wezuva nezuva.
Ichi chirongwa chekudya chine hutano chine ndiro dzine mafuta mashoma, yakaderera musodium, uye isina shuga yakawedzerwa.
Unoda kuchengetedza resipi iyi? Isa email yako pazasi uye isu tichatumira resipi kubhokisi rako rekutumira!
Asi hazvirevi kuti chikafu chako chinonaka uye chisina kunaka.
Mune ino roundup, iwe unowana mabikirwo kubva pakudya kwemangwanani kusvika kune dessert.
Kubva kune soups yemoyo kusvika kune yemiriwo-yakazara saladi uye makiki anonaka, iwe uchawana chimwe chinhu chekuda.
Saka wadii kumboedza? Zvinoshamisa kuti zviri nyore sei kutevera chirongwa ichi chekudya chine hutano.
Uye iwe uchanakidzwa nekudya kunonaka!
Chii chinonzi DASH chikafu?
Vanhu vazhinji vanoziva kuti kudya kunovaka muviri ndiyo kiyi yekugara pamusoro pehutano hwavo uye hutano.
Asi zvakadini nezvekudya kweDASH? Haisi yevanhu vane high blood pressure chete!
Kutaura zvazviri, munhu wose anogona kubatsirwa nokudya michero yakawanda, miriwo, uye zviyo.
DASH inomirira Dietary Approaches to Stop Hypertension.
Chinangwa ndechekuderedza BP uye kuderedza njodzi yechirwere chemwoyo.
Kudya uku kunobva pakudya kwakapfuma mu potassium, magnesium uye calcium.
Chikafu cheDASH chinodzikamisa kubata kweshuga, yakakwira-sodium zvimisikidzo, uye mafuta akazara.
Unoda kuchengetedza resipi iyi? Isa email yako pazasi uye isu tichatumira resipi kubhokisi rako rekutumira!
Asi hechino chikamu chakanakisa: hazvidi kuti iwe ugadzirise zvachose kudya kwako!
Edza aya mabikirwo ari nyore kuti utange.
Hapana chinhu chiri nani pane ndiro ye soup inopisa kana iwe uchinzwa pasi pemamiriro ekunze.
Uye iyi Tuscan White Bean Soup ndiyo yakanyatsonaka kugadzira.
Inodziya uye ine moyo, soup iyi yakazara nekunaka uye zvinovaka muviri.
Yakatakurwa nebhinzi, muriwo, uye chibage ichituhwina mumuto wakapfuma.
Shumira nezvimedu zvechingwa chakakangwa kuti unyorovese kunaka kwese.
Kana iwe ukatevera chikafu, izvi zvinogadzira yako yaunofarira rondedzero.
Wakamboedza chicken noodle soup asi neturkey? Kana zvisina kudaro, iyi recipe ichakushamisa iwe!
Kusanganiswa kweprotein-rich ye turkey nemiriwo inoita muto unonaka uye unogutsa.
Chese chikamu chemuto uyu chinonyaradza, chinonaka, uye chinozorodza mweya.
Iyi soup yemoyo inovimbiswa kukuzadza iwe pasina matani emafuta.
Gamuchirai mwaka unotonhora neiyi yakapfuma uye ine creamy Turkey Wild Rice Soup.
Ndiro dhishi rakakwana rinokwana zvakakwana muDASH yako yekudya chirongwa.
Yakagadzirwa neprotein-rich turkey, mupunga wemusango une hutano, uye miriwo inovaka muviri, unonakidzwa nesobho iyi pasina kunetseka.
Iyi soup inozadza dumbu rako uye inodziya moyo wako pazuva rinotonhora.
Uyezve, ichaita kuti imba yako inwe kunhuhwirira sezvainoputika.
Shingairira mune ino cream, inonaka uye ine hutano mulligatawny soup!
Yakagadzirwa nemukaka wekokonati uye zvinonhuwira, iyi Chicken Curry Soup ndiyo yekupedzisira yekunyaradza chikafu.
Ichi chikafu chine basmati mupunga, huku nyoro, uye miriwo - iyo trifecta yekudya kunofadza.
Inoroverera chiyero cheushingi, hupfumi uye cream mundiro imwe inovaka muviri.
Tora kuravira kwako parwendo rwekuenda kuFrance neino hutano French Onion Soup.
Caramelized hanyanisi uye cheese yakanyungudutswa yakanyungudutswa mumuto unonaka inogadzira manzwiro ekuravira senge pasina imwe.
Iyo inosanganiswa nezvinonhuwira zvekuwedzera kick yekunaka.
Soup iyi yakanaka zvekuti ichaita kuti unzwe kunge uri kudya cheat meal.
Asi usazvinetse, iyi resipi inokodzera zvakakwana muDASH yako yekudya chirongwa!
Kana iwe uchigara uchienda, ita shuwa kuti haupotsa pakudya kunovaka muviri.
Ndokusaka iwe uchida iyi inogara yakagadzirira Pumpkin Greek Yogurt!
Yakapfuma uye ine tangy, iyi parfait ine hutano inosanganisa echinyakare oats, pumpkin puree, uye Greek yogurt.
Inopinzwa nezvinonhuhwira zvenhanga, vanila neuchi kune chinonhuwira uye chinotapira chinyorwa.
Chipo ichi chichaita kuti unzwe sekunge uri kubiridzira, asi chakanakira iwe.
Wese munhu anoda waffle recipe, kunyanya kana iwe uri paDASH yekudya.
Uye aya epasi sodium waffles anokodzera bhiri! Iine hupfu hwemuarumondi, aya mawaffles akanakisa sosi yeprotein uye fiber.
Zviri nyore zvakare, uye unogona kuzviita mumaminitsi makumi matatu chete.
Husiku oats ndiyo yakakwana yemangwanani. Izvo zvinokurumidza uye zviri nyore kugadzira, zvine hutano, uye zvinogoneka!
Iyi vhezheni inoda DASH yekudya-inoenderana musanganiswa wezvigadzirwa.
Iine oats yakakungurutswa, natural peanut butter, unsweetened cocoa powder, uye Greek yoghurt.
Kuyerera kwehuchi kana sirasi yemepu inopa kutapira kune hutano pasina kuwedzera shuga.
Ichi chikafu chemangwanani chine hutano chinokupa simba rese rekutanga zuva.
Kana iwe uchida kuderedza mazai ako ekudya, iyi recipe ndiyo mhinduro!
Ichi chikafu che tofu chikafu chikuru chekudyara kune mazai uye chakanakira kudya kweDASH.
Ichi chikafu chinotevedzera mazai akaputika nekunaka uye kugadzirwa kwe tofu.
Inoputirwa neturmeric, curry powder, uye aromatics yekuwedzera kunaka.
Hutano, fluffy, gluten-isina, shuga-isina uye inonaka mapanikake? Hongu!
Aya mapakeke anogadzirwa neakazara zvinongedzo kuitira kuti unakirwe nazvo pasina mhosva.
Recipe inosanganisa mazai machena, mabhanana, oats, uye nzungu dzakachekwa.
Whip up batch yeiyi Banana Oatmeal Pancake yemhuri yese.
Kunyangwe ivo vanonyanya kudya vanovapengesa.
Ndiani anoti haugone kunakidzwa nekuzunungusa kunozorodza paDASH yekudya?
Hutano uye hunonaka, smoothie iyi musanganiswa wemastrawberries akaomeswa nechando, mukaka, uchi, uye vanila yakatorwa.
Iwe uchada kuenzana kwekrimu uye zvinozorodza zvinonaka.
Imwe sip yeiyi smoothie ichajekesa zuva rako ipapo!
Wana muyero une hutano hwemetabolism-inosimudzira chikafu neiyi blueberry smoothie.
Yakazara neblueberries, mabhanana, sipinachi mashizha, uye mhodzi dzechia kuitira kudya kunovaka muviri.
Iyo almond mukaka base inopa creaminess inobatanidza zvese zvinonaka.
Iyi smoothie ichaita kuti mambakwedza apenye uye akupe simba rekukunda zuva.
Gadzirira kutanga zuva rako neavocado smoothie ine hutano uye inonaka.
Yakagadzirwa nemukaka wakakwana, mukaka wakanyungudutswa usina shuga, uye avocado kuti ive inonaka zvikuru.
Uku kuzunungusa kwakakora uye kwakasviba inzira huru yekuwana yako zuva nezuva dosi ye calcium!
A tropical mango turmeric smoothie ine flavour yakazara? Vimba neni!
Iyi smoothie inosanganisa mango, oats, ginger, uye turmeric.
Iine anti-inflammatory ingredients yekubatsira kurwisa kuzvimba uye kuwedzera immune immune.
Yakanaka kune pre-workout inowedzera, ye-on-the-go yemangwanani, kana seyekunhonga-me-up masikati.
Kutsvaga kune hutano twist pane classic peanut butter uye jelly? Wadii kuzviita smoothie?
Iyi PB&J inozunguza chinhu 3-musanganiswa chishamiso icho chakazara neanozivikanwa maflavour aunoda.
Inosanganisira chaiwo peanut butter, mabheri akaomeswa nechando, uye mukaka wearumondi wakasanganiswa mukunaka kunonaka.
Kupfuura zvese, kurapwa kune hutano uku kunouya pamwe nekukurumidza!
Hapana chinotaura zhizha sesaladhi yakanaka ine chikafu chinonaka. Uye iyi nhema bhinzi saladhi resipi ndeyechokwadi kuendesa!
Inosanganisira bhinzi nhema, chibage, matomatisi, magaka, uye bhero mhiripiri yakakandwa nekamini-lime dressing.
Ndiro yeiyi saladhi inoputika nekunaka uye maumbirwo ayo anozofuridza pfungwa dzako.
Nakirwa nayo sedivi rine mavara uye rinonaka pakudya kwako kunotevera.
Iti zvakanaka kune yechinyakare zai saladhi uye mhoro kune uyu ane hutano tora yekirasi!
Iyo yakareruka, yakasviba yeGreek yoghurt inoenzanisa kunhuhwirira kwemasitadhi kunopfeka mazai akaoma-akabikwa.
Inosanganiswa nedill nyowani ye citrus flavour inoenzanisa hupfumi.
Iyi saladhi yakanaka pane sandwiches, kana iwe unogona kunakidzwa nayo sekudya kwakareruka.
Iyi saladhi-inoshamwaridzana nedumbu yakakosha kuruma kwese.
Sunflower kernels uye fresh broccoli crunch inobatanidza nyoro bhekoni bits uye mazambiringa akaomeswa.
Imwaya nenguo ine hutano yakagadzirwa neGreek yogurt kune anokunda chaiye!
Iyi yakaonda broccoli saladi inonaka pasina mhosva.
Ita kuti kudya kwako kwemasikati kuve noutano nekuwedzera iyi saradhi yehuku kune chirongwa chako chekudya.
Zvimedu zvehuku zvinyoro, mashanga e celery, uye crisp red hanyanisi ndiyo trifecta yekunaka.
Yakaputirwa mune tangy creamy dressing uye yakasaswa neakaomeswa walnuts kuti awedzere kuumbwa.
Iyi ine hutano huku saladhi yakaderera mumakori uye sodium, asi ichiri inonaka.
Kana iwe uri paDASH yekudya, haugone kukanganisa nendiro hombe yemuchero saladhi.
Uye ichi chinopenya, chine muchero chinosanganisa zvimedu zvemwaka muchero mupakeji imwe.
Kusvinwa kweremoni kunosungira zvese zvinonaka zvine muchero pamwechete.
Iyi resipi inogoneka, saka wedzera chero michero iri mumwaka!
Iwe uri pakudya asi uchiri kuda kunyaradzwa kwendiro inonaka yepasta? Iyi yakaderera sodium spaghetti muto ndiyo mhinduro!
Inogadzirwa pasina kuwedzera munyu-isina tomato muto uye tomato paste, wozoiswa nearomatics nezvinonhuwira.
Muto unoviriswa kusvika wakakora uye unopa munhuwi unokwezva.
Vimba neni, iyi sipaghetti sosi ichave yaunofarira mhuri yako.
Uri kutsvaga imwe nzira ine hutano kune yakajairwa hummus? Edza iyi resipi!
Uyu muto wakasviba unosanganisira kunakidza kusanganiswa kwegariki, paprika, muto wemonamu, uye zvinonhuwira.
Chigadziko chine cream chinobva kubhinzi dzakasanganiswa.
Nakidzwa nayo sedhipi kana kupararira, kana kuiperekedza nemasangweji, wraps kana crudités.
Nakidzwa nekuravira kwakashata mazai ari pakudya kune hutano.
Aya mazai akasvibiswa ndiwo akakwana ekuwedzera kune yako DASH yekudya chirongwa.
Inosanganisira creamy, tart yolk yakapombirwa mumazai machena.
Chii chinoita kuti recipe iyi ive yakasiyana nekusaswa kwepaprika yakasvuta pamusoro.
Tora maoko ako pane izvi zvinofadza nhasi!
Iyi cucumber sandwich recipe inobata inozorodza yakakwana kune potlucks kana masikati machena.
Fresh magaka uye tangy cream cheese ndiwo musiyano wakakwana kune fluffy white bread.
Kuruma kwega kwega kunounza musiyano wakanakisa wemanyorerwo auchanyatsoda.
Shandisa izvi pakuungana kwako kunotevera uye uzvione zvichinyangarika nekukurumidza.
Kana iwe uchida cream cheese yakafukidzwa nezvose, unofanirwa kuita iyi recipe!
Iyi mini pepper ndiyo saizi yakakwana yekukasira.
Vanozadzwa neherbed cream cheese uye vozobikwa kusvika pakukwana.
Dzakafanana nemapaketi madiki ezvinonhuwirira zvinotapira uye zvine munyu zvauchazoda.
Kunyangwe iwe uri pakudya kana kwete, une chokwadi chekuwira murudo nendiro iyi!
Huya nekudonha nepeki yenhanga inokodzera zvakakwana muchirongwa chako chekudya.
Iyi Crustless Pumpkin Pie yakanakira kunakidzwa nechinhu chinotapira pasina mafuta ese.
Yakagadzirwa nemanhanga puree, zvinonhuwirira zvinopisa, nemukaka wemuarumondi, zvinonaka uye zvakarungwa zvakakwana.
Zviri nyore kuita. Ingosanganisa, bika, chill uye unakirwe!
Unoda sesame here? Iyi cookie recipe ndeyenyu.
Yakapfuma uye nutty, aya sesame tahini cookies anogadzirwa ne tahini paste, upfu hweamondi, uye uchi.
Vanosaswa nemhodzi dzemasame kuitira kukoromoka uye nutty flavour.
Aya makiki anobikwa muhupfu uye hunonaka hunonaka. Iwe uchada kuti maflavour anonyungudika sei mumuromo mako nekuruma kwese!
Kutsvaga nzira inofadza yekudya michero? Ita izvi zvitsvuku, zvichena, uye zveBlue Fruit Skewers neYogurt Cheesecake Dip.
Izvo zvinogadzirwa nekungo skewering mastrawberries, blueberries, uye fluffy angel food cake.
Chibereko che skewered chinonyikwa mune inonhuhwirira spicy cheesecake yoghurt sauce.
Ichi chinonakidza chikafu chiri nyore kugadzira uye chichava chako chaunofarira chekunze chepati!
Iti mhoro kune yako itsva yaunofarira ine utano. Aya makuki inzira inonakidza yekushandura keke keke kuita chibatiso chinoshanda.
Izvo zvakatakurwa nekokonati, mazambiringa akaomeswa, uye walnuts kuitira crunchy, chewy texture. Iwe uchada kuti zvinonaka zvinoputika sei nekuruma kwese.
Saka gadzira batch yeaya makuki uye unakirwe nekunaka kunotapira kwehutano!
Penesa zuva rako neiyi fruity grilled inonakidza.
Peaches neyoghurt machisi akaitwa kudenga. Iyo combo inotapira, inovava uye ine muto.
Uyezve, mapeaches akanyatsogadzirwa ne caramelized, iyo inosimudzira kunaka.
Paunozvikanda pagrill, unowana mushonga wekufira. Zvakafanana nezhizha mukuruma kamwe chete!
