On January 6, 2016, News & World Reports announced the results of its annual “Best Diet Strategies” contest, and the DASH diet topped the list for the sixth consecutive year. What does this diet look like, which has been promoted by doctors, dietitians and many successful weight-loss and stress-reduction people? Let’s take a look. This thing has a Chinese version DASH (diet, Dietary Approaches to Stop Hypertension), literally understood as a dietary pattern to lower blood pressure, launched by the NHLBI (Heart, Lung, Blood Institute) in the United States, at first to lower blood pressure, clinical research found that DASH not only has the function of lowering blood pressure, blood lipids, and The DASH diet has been adopted by major hospitals in the U.S., and books on the subject have been published one after another, and at the beginning of the year, it was considered the best dietary strategy by a number of nutritionists from the US news organization after a comprehensive evaluation of various dietary patterns. In the beginning of the year, it was considered as the best dietary strategy after a comprehensive review of various dietary patterns by several nutritionists from US news. Now some hospitals and nutrition associations in Hong Kong and Taiwan have also launched a version for the Chinese diet, called “Deshu Diet” in Chinese. Can it be extended to all people? This is a very balanced model that guarantees the necessary nutrients and can be adhered to for a long time, the longer it can be adhered to, the greater the benefits, it is a lifelong diet plan; in addition, this recipe has a certain preventive effect on chronic diseases, especially the prevention of “three high” effect is very significant; in addition, this recipe can help maintain the body shape, can be used as Finally, the principles of this recipe are not complicated, easy to understand and remember, and easy for the public to accept. How to start the DASH diet? The DASH diet emphasizes increasing the intake of potassium, magnesium and calcium, and reducing the amount of sodium, sugar and fats in the diet. 1, high potassium potassium is a cellular content of the highest minerals, it has antagonistic sodium ions, change to salt sensitivity, blood pressure due to excessive salt intake and rise in the body; in vegetables, fruits, and dairy is particularly rich. 2, high magnesium magnesium is the fourth mineral in the body, magnesium is involved in the function of many enzymes in the body; rich in magnesium, can improve insulin sensitivity. In the chlorophyll ring structure mastiff combined with magnesium this mineral, so vegetables and fruits is one of its main sources, in addition to containing bran and germ of whole grains (such as brown rice, oats, cereals, Joe wheat) content is also high. 3, high calcium calcium-rich food is mainly milk (must be skim milk or low-fat, full-fat milk animal fat content is too high, not good for the body), followed by such as dried beans (and some lime processed soy products), dark green vegetables, and sea vegetables, and small fish with bones, its calcium content is also very rich. 4, high dietary fiber dietary fiber can block the rapid absorption of simple sugars into the circulation, can improve the insulin-resistant body; fiber-rich foods include: vegetables, fruits, whole grains, and roots and tubers (such as radish, vegetable heart, taro). 5, low saturated fatty acids saturated fat intake too much, will raise endogenous cholesterol, promote atherosclerosis; its most important source is livestock, therefore, beef, lamb, pork, offal should be eaten as little as possible, not to mention fatty meat and butter/butter, lard, and food made with these oils. 6, high unsaturated fatty acids unsaturated fats can antagonize the role of saturated fats, the main source of seeds / nuts (sesame, walnuts, almonds, pine nuts, etc.) and a variety of vegetable oils (like salad oil, sunflower oil, sesame oil, rapeseed oil, corn oil, olive oil are good). Nutritional daily target for DASH (based on individual daily intake of 2100 calories) Recommended intake of food groups Choose whole grain rootstocks: at least two-thirds or more of whole grains. (1) Choose unrefined, bran-containing whole grains or rootstocks instead of refined white rice or white flour products. (2) If you cannot adapt to the taste of whole grains, you can partially replace white rice with whole grains, legumes or rootstocks first, and then gradually reduce the proportion of white rice after you get used to it. Daily 5+5 fruits and vegetables: Take in 5 servings of vegetables and 5 servings of fruits every day. (1) Dark green vegetables are indispensable every day. (2) Potassium-rich vegetables: celery, spinach, shiitake mushrooms, enoki mushrooms, hollowed-out vegetables, etc. (3) Fruits rich in potassium: cantaloupe, melon, peaches, bananas, etc. (4) If you choose 100% fruit juice, fresh fruit and vegetable juice, it is better not to add extra delicate sugar. If you feel that the portion size is too large or the taste is too monotonous, you can use the following tips: (1) Choose more vegetables with different textures: melons are smooth and crunchy, mushrooms are soft, roots and bamboo shoots are chewy. (2) Vegetables can be made into vegetable rice: vegetable beans with rice, tri-color cashew with rice, etc. (3) Fruits can also be made into dishes: mango curry, pineapple fungus, etc. (4) Fruits can be juiced, but do not exceed 2 servings per day, each serving is 120ml. (5) Natural dried fruits can be used, such as raisins, etc., but unsweetened ones are preferred. (6) Make vegetable juice with fruits or add milk as vegetable, juice milk instead of dessert and sweetened drinks. Choose low-fat milk: Consume 2 servings of low-fat milk or skim milk daily. (1) Foods that are low-fat milk or skim milk: contain low-fat or skim yogurt, cheese, yogurt, milk powder, etc. (2) Can be eaten with three meals or snacks. (3) Can be eaten with oatmeal or cereal for breakfast. (4) Can be added to dishes. Add low-fat milk to make corn chowder or vegetable chowder; add cheese to make baked broccoli. (5) For those who are uncomfortable with dairy products: flatulence and diarrhea, switch to low lactose or de-lactose products. Red meat to white meat (1) White meat: soy products, poultry without skin (e.g. chicken, duck, goose), fish are the main ingredients, evenly distributed. (2) Red meat: livestock (e.g., pigs, cows, sheep), offal, reduce the number and frequency of consumption, and eat mainly lean meat, and remove fat and skin when eating. Eat nuts Use good oil: 1 serving per day (about 10 grams, excluding shell weight) (1) nuts: cashew nuts, pistachios, pine nuts, walnuts, sesame seeds, etc., can be eaten directly or into the dish. (2) Can be eaten at three meals or snacks, but must first take out the amount to be consumed, to avoid one bite after another, and exceed the amount of food intake. (3) Try to choose a nut without too much flavoring, to prevent the intake of excessive salt and sugar. (4) Use good oil for cooking: olive oil, salad oil, sunflower oil, canola oil, etc. Choose the right oil for different cooking methods. Use olive oil for cold cooking and low temperature cooking, and salad oil for high heat frying and stir-frying. (5) Use steamed, cold, or sizzling oil to reduce the amount of oil used in cooking and to reduce the daily intake of fats and oils. The following table gives the distribution of the six major food groups under the four calorie levels. Readers can check which level they may fit according to how much they eat, and if they find too much or too little food, they can move up or down to a suitable level.