You are not forbidden to eat!Doctors recommend this diet to help lose weight and prevent three peaks-Health-China Times News

The wrong diet pattern can lead to disease. Cai Mingjie, a metabolic endocrinologist, recommends the “DASH diet”, a diet designed by the National Institutes of Health (NIH) to help patients control high blood pressure. It can not only lose weight, but also prevent three high.

Cai Mingjie pointed out in a Facebook post that the Deshu diet is characterized by “four highs and one low”: high potassium, high calcium, high magnesium, high dietary fiber, and low saturated fatty acids. Among them, high potassium, high calcium, and high magnesium can fight against excess sodium (salt) ions, achieve the effect of lowering blood pressure and protect the cardiovascular system; high dietary fiber and low saturated fatty acid are useful for improving blood sugar and lowering cholesterol.

Cai Mingjie said the DASH diet does not specifically prohibit eating, but encourages eating more healthy foods.

1. 5 pieces of fruit and vegetables a day (accounts for 1/2 of the plate)

Intake of vegetables and fruit rich in potassium ions can help control blood pressure, especially the more vegetables the better. Fruit contains a lot of sugar, in about one handful per meal, a total of two handfuls per day.

2. Bean fish white meat (accounts for 1/4 of the plate)

Preference is given to soybeans (soybeans, black soybeans, edamame and their products) or white meat such as fish and chicken. Eat red meat that is full of saturated fat, such as beef and pork, in moderation; if you have high cholesterol, you should not eat more than one egg yolk a day.

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3. whole grains and various grains (accounting for 1/4 of the plate)

Whole grains are rich in dietary fiber, which can prevent a rapid increase in blood sugar Brown rice, oats, sweet potatoes, beans and other sources are recommended; eat less refined starches such as white bread, biscuits and cakes.

4. Dairy products and nuts replace animal fat

When eating dairy products or yogurt, “low fat” is the priority. Nuts and olive oil are not encouraged to eat more, but they are used to replace animal oil, in order to take care of calories and improve cholesterol.