Yini ongayidla ekudleni kwe-Sonoma? Yini okufanele ungayidli? Nanka uhlu lokudla olubalulekile oluzohamba ngalo.
Amandla okudla
Lokhu kudla kuye kwabizwa ngokuthi "amandla okudla" ngenxa yokudla kwawo okunomsoco futhi kufanele kudliwe njalo kuDloom Diet. Lezi zi-alfabhethi futhi hhayi kuqala.
- Ama-alimondi
- Bell Peppers (yonke imibala, mhlawumbe ngokubomvu ikakhulukazi)
- Ama-blueberries
- I-broccoli
- Amagilebhisi
- Amafutha Omnqumo
- Isipinashi
- Ama-strawberries
- Utamatisi
- Zonke okusanhlamvu
Ukudla nokunye amaprotheni
Esidlweni se-Sonoma, inyama kanye nezinye izilwane zamaprotheni (njenge-soy namaqanda) kufanele zibe ngaphansi kwamafutha agcwele futhi ngaphandle kokudla okunye noma ezinye imithombo ye-carbohydrate. Lolu hlu lubandakanya ukuthi yikuphi ukusikeka kwenkomo, inyama yengulube nezinkukhu ezihambisana nalezi zigaba, kanye nohlu oluphelele lokudla kwamaprotheni avunyelwe. (Lona uhlu olufanayo lwamaprotheni njenge-South Beach Diet.) Uhlu lweZiprotheyini zokudla eziphansi kwe-Fat egcwele
Imifino
Kukhona "ama-Tiers" amathathu emifino kwi-Sonoma Diet. I-Tier One ihlanganisa yonke imifino ehlwini olujwayelekile lwemifino ephansi ye-carb ngaphandle kwama-artichokes, i-pea pods, i-pepper kanye nemifino eyisithupha ekupheleni kohlu. Ezinsukwini eziyishumi zokuqala, imifino yeTerne eyodwa kuphela evunyelwe. I-Tier Two Vegetables yilezo zonke ezinye izinhlobo zokudla zemifino ephansi ngaphandle kwe-pea pods, kodwa kubandakanya izinyosi.
Ku-Wave Two, enye yalezi zingafakwa nsuku zonke. Imifino Eminye Imifino yilezizinhlanzi, ezihlanganisa ama-squashes ebusika, ummbila, amazambane ama-sweet (noma i-yam), i-taro nama-peas (kufaka phakathi ama-pods). Ku-Wave Two, enye yalezi zingabuye zifakwe nsuku zonke. Amazambane azivunyelwe ku-Wave One noma ezimbili.
Izithelo
Asikho isithelo ku-Wave One.
Ku-Wave Two, kuvunyelwe izithelo ezimbili ngosuku, kuphela okunye okungaba yilokho okulandelayo: ibhanana, elderberry, umkhiwane, i-guava, i-jackfruit, i-jujube, i-mango, i-nectarine, izithelo zothando, i-peach, i-pear, i-persimmon, i-plantain , igromegranate. Ukukhonza yisithelo esincane noma izithelo zekhefu ½.
Zonke okusanhlamvu
Ngesikhathi se-Wave One, ama-double servings of grains aphelele avunyelwe usuku ngalunye (okubonakala sengathi kuyadingeka). Phakathi ne-Wave Two, ama-tatu noma amane ama-servings yansuku zonke avunyelwe - okungenani ezimbili kubonakala sengathi kuyadingeka.
Imisebenzi Yonke Yezinhlamvu kufanele ibe yi-100% okusanhlamvu okuphelele futhi ingaba ne:
1) Isinkwa sonke sezinhlamvu - kumele sithi 100% ukolweni wonke noma okusanhlamvu okuphelele - zonke okusanhlamvu ezibhalwe kulebula kufanele zithi "konke". Isigaba ngasinye sesinkwa kumele sibe okungenani amagremu amabili e-fiber. Isinkwa esihlanganisa ukolweni ophukile kungcono nakakhulu.
2) okusanhlamvu okusanhlamvu okuphelele - okusanhlamvu kumele kube yikudla okuphelele. Ukwengeza, ukukhonza ngamunye kumele kube okungenani amagremu angu-8 e-fiber. Lokhu kusho ukuthi okusanhlamvu kumele kube nge-bran. Isibonelo esithi "Isiqhelo" yi-okusanhlamvu okuphelele, kodwa akukho fiber okwanele yokufanelekela, njengoba izinhlamvu zomzimba kuphela aziphezulu ngokwanele ku-fiber.
3) I-pasta yonke yezinhlamvu - Futhi, qinisekisa ukuthi yi-okusanhlamvu ngokuphelele. ½ inkomishi iyodwa ekhonzayo. I-Soba noodles okuyi-100% ye-buckwheat yinye yokukhetha okusanhlamvu.
4) Ukudla okuphekiwe (ukukhonza = ½ indebe), kufaka phakathi:
5) I-Popcorn - Njengengxenye ye-snack, i-popcorn ingafakwa, uma i-air-popped futhi ingenawo ibhotela.
Imikhiqizo yobisi
- Ibhali
- I-rice, obomvu, noma ilayisi elimnyama
- I-bulgar
- Ama-oats - ama-groats, ama-oat aqoshiwe, ama-groats, noma i-oat bran
- I-Quinoa
- Amajikijolo enqolowa noma ukolweni oqhekekile
- Irayisi lasendle
I-Wave One:
- I-Low Fat Cottage Cheese ingasetshenziswa njengeprotheni
- Kuze kube yinye indebe yobisi obungenamafutha ngosuku
- I-omece eyodwa yeParmesan noma i-Mozzarella ushizi ivunyelwe
Ku-Wave Two, indebe eyodwa ye-yogurt engenamafutha angenayo ingafakwa.
Ubhontshisi kanye nezinye izithelo
Amabhontshisi kanye nezinye izinhlobo zomzimba, njengalezo eziluhlu, zivunyelwe, nakuba zilinganiselwe ku-½ indebe ngosuku ku-Wave One.
Amafutha, Amafutha, namaNuts
Kuze kube ngu-3 servings ngosuku ngosuku olulandelayo:
Futhi, ku-Wave 2, 2 I-tapepoons ibhotela ye-peanut ingasetshenziswa njengeprotheni, noma i-1 Tablespoon njengengxenye yesidlo
Ama-condiments nama-Sauce
Ama-condiments nama-sauces agwema ushukela namafutha agcwele amakhi.
Ukuphuza
Iziphuzo ezilandelayo zivunyelwe ngesikhathi se-Wave One ye-Sonoma Diet:
Iziphuzo ezinomsoco ezinjenge-soda zokudla zidikibala, kepha zivunyelwe, kuze kube ngamathini amabili.
Ku-Wave Two, ama-ounces ayisithupha ewayini ngosuku angangezwa.
- I-Low Fat Cottage Cheese ingasetshenziswa njengeprotheni
- Kuze kube yinye indebe yobisi obungenamafutha ngosuku
- I-omece eyodwa yeParmesan noma i-Mozzarella ushizi ivunyelwe
- Amafutha omnqumo, 1 ithisipuni
- Amafutha e-canola, isipuni 1
- I-avovocado, ¼
- Ama-alimondi, angu-11
- Amantongomane, 14
- AmaPecans, ama-halves angu-10
- Ama-Walnuts, ama-halves angu-7
- Amanzi, elula noma ekhanyayo
- I-Tea - emnyama, eluhlaza, noma emanzini, akukho ukhilimu noma ushukela
- Ikhofi - emnyama, noma ngamaphakethi angama-2 amathisa okufakelwayo ngosuku kanye / noma kuze kufike ku-1 I-tapepoon ukhilimu olunzima ngosuku
I- Sonoma Diet igcizelela ukudla okungenzeka ube nakho ngokukutshela ukuthi ugcwalise kanjani ipuleti noma isitsha sakho ngokudla ngalunye. Ngale ndlela, ukugxila akuyona "ukudla okungavunyelwe", futhi empeleni, le ncwadi ayisebenzisi leli gama. Noma kunjalo, kunezinhlu zokudla okuzokhipha ekhishini lakho. Eziningi zazo yizinto zokudla eziphezulu kuma-carbohydrate ahlanzekile kanye / noma amafutha agcwele noma ahambayo, okufaka:
- Ushukela, noma ukudla okunoshukela okweneziwe
- Amabele okusetshenzisiwe, noma ukudla okuqukethe (ngaphandle kokuthi kubalwe ohlwini lwezinhlayiya isib. Okusanhlamvu okuphawulwe, ngisho nokudla okusanhlamvu okuvamile, kuvame ukucutshungulwa)
- Izinhlamvu ezihlungiwe (ezingasho ukuthi "konke" ngaphambi kokusanhlamvu ngalunye kule ilebula) noma ukudla okuqukethe. "Usanhlamvu" noma "ufulawa wekolweni" ngaphandle kwegama elithi "lonke" ngokuvamile libizwa ngegama elithi "mhlophe". Lokhu kubandakanya irayisi elimhlophe. "Ufulawa" olubalwe yedwa luhlale luwufulawa omhlophe.
- Amazambane
- Amakhekhe, amakhukhi, ama-muffin, njll.
- Abaqashi, ngaphandle kokusanhlamvu okuphelele
- Izitshalo, ngaphandle kokusanhlamvu okusanhlamvu okungenani amagremu angu-8 we-fiber ngokukhonza
- Ama-Chips
- Ukhilimu oyiqhwa
- AmaJams kanye namaJellies
- Usiraphu we-maple
- I-Soda njalo nezinye iziphuzo ezithandekayo
- Amaju
- Amafutha ngaphandle kwamafutha omnqumo amancane, ama-nut, namafutha kanola
- Imayonnaise
- Ukugqoka isaladi ekhekhe
- Ibhotela
- I-Margarine
- Imikhiqizo yobisi engenawo amafutha, kuhlanganise ushizi, ukhilimu ushizi, ubisi, njll.
- Ukudla okunomsoco onjenge-bacon noma isoseji
- Noma yini ene-hydrogenated noma i-partially hydrogenated amafutha kuwo