Izinsuku ezingu-10 zokunciphisa izifiso ze-carb nokufundisa ukulawula ingxenye
I- Sonoma Diet , eyadalwa yi-dietitian obhalisiwe uConnie Gutterson, isisindo sokulahlekelwa kwesisindo esekelwe ekulawuleni ingxenye nokudla kuphela lezozinto zokudla ezivela kuhlu oluvunyelwe. Kufana ne- Mediterranean Diet ngoba kuvimbela uhlobo lokudla ongayidla. Kodwa, ngokungafani nokudla kweMedithera, kuhlanganiswe ukudla okungama-10 "amandla," okungukuthi okusanhlamvu konke, ama-alimondi, i-pepper bell, utamatisi, i-broccoli, amagilebhisi, isipinashi, ama-blueberry, ama-strawberries namafutha omnqumo.
I-Sonoma Diet nayo ihlelwe ngezigaba ezintathu, okuthiwa ama-Waves. I-Wave One ihlala izinsuku ezingu-10 futhi iyisigaba esivinjelwe kakhulu. Ilandelwa yi-Wave Two, lapho umuntu ehlose ukufinyelela isisindo sakhe esihle, ne-Wave Three egxile ekugcineni lesi sisindo.
Izinhloso ze-Wave One
Phakathi nezinsuku ezingu-10 ze-Wave One, umuntu ufakwa ekudleni okunamandla kakhulu. Ukudla okuvunyelwe ngesikhathi se-Wave One kuhlanganisa inyama, amaqanda, amantongomane, ama-cottage ushizi aphansi, imifino ephansi ye-carb, okusanhlamvu konke, namakhambi angenamkhawulo nezinongo. Amanani wesilinganiso asincane. Lesi sigaba senzelwe ukubhubhisa imikhuba emibi futhi sifinyelele imigomo elandelayo:
- Khuthaza ukulahlekelwa isisindo esisheshayo ngokunciphisa i-carbs nama-calories
- Nciphisa ushukela bese unciphisa izifiso ze-carb
- Fundisa ukuthi uhlanganyele ukulawula
- Ujwayele ukudla okuyisisekelo lapho uzolungisa khona konke ukudla
Lokho Ongakwenza Futhi Ongakwazi Ukudla
Njengazo zonke izidlo ezincane-carb , ushukela owengeziwe futhi imithombo eminingi isitashi kufanele kugwenywe.
Amafutha anelisiwe agcinwa kancane. Akukho izithelo, utshwala noma noma yini enhle evunyelwe ngesikhathi se-Wave One. Nakuba inani elincane le-sweetener noma i-soda yokudla lingadliwa uma unesikhathi esivuthiwe, ngokuvamile badangele futhi bacatshangwe ngokuphambene nezinhloso zesigaba sokuqala.
Ngokuphambene, ukudla okuvunyelwe i-Wave One kufaka:
- Amaprotheni ahlanzekile afaka amaqanda, izinhlanzi zasolwandle, izinkukhu (ngaphandle kwesikhumba), imikhiqizo ye-soy, nokusikeka okunamandla kwenkomo noma yengulube
- Eminye imikhiqizo yobisi ephansi
- Ukukhonza ubhontshisi owodwa nsuku zonke
- Imifino ephansi-isitashi
- Ukusebenza kancane kwamantongomane (okuzodinga ukubala)
- Amafutha athile afana namafutha omnqumo noma amafutha omnqumo
- Amanye ama-condiments aphansi.
Kungakanani ongayidla
Nge-Dioma Diet, akudingeki ukubala ama-calories, ama-carbs, noma ama-gram amaningi ngenxa yezinhlobo zokudla ozidlayo. Esikhundleni salokho, izilawuli zokudla zinikezwa ngokwezinga lesamba. Ukuze uqinisekise ukulawula ingxenye, ukudla kudinga ukuthi ube nalokhu okulandelayo:
- Isitsha esinezinkomishi ezimbili zamanzi
- Ipuleti eliyisikhombisa ngamasentimitha
- Ipuleti engu-9 intshi
Amapuleti nezitsha kumele zilinganiswe ukuze zihlangabezane nezidingo eziqondile. Ngokusho kweGitterson, umehluko omncane ububanzi bungenza umehluko omkhulu ekudleni okudlayo. Uma usuphethe izitsha ezifanele ngakwesokunene, ukudla kwe-Wave One kudonswa kanje:
- Ukudla kwasekuseni kungukuthi kukhonjwe amaprotheni nezinhlamvu kulesisindo samasentimitha angu-7 (imifino ethile ivunyelwe) noma uhlamvu olugcwele okusanhlamvu nobisi esitsheni.
- Isidlo sinikezwa epulatifini elingamatshumi ayisishiyagalolunye nesitshalo esingaphezu kwesigamu kanti okusele kwakha amaprotheni.
- Isidlo siseplathini lesisishiyagalolunye futhi sinamaphesenti angu-50 emifino, amaprotheni angu-30 amaphesenti, namaphesenti angama-20 wezinhlamvu.
Nakuba i-carbs ingabalwa ngokuqondile, i-Gutterson ithi ama-Wave One amamenyu angama-40 amagremu we- carbohydrate esebenzayo (net) . Lokhu kuvumelana nesigaba sokuqala sezinhlobo eziningi zokudliwa kwe-carb futhi kungabhekwa njenge- ketogenic kubantu abaningi (okusho ukuthi bashisa amafutha amaningi kune-carbs).
Yize kuyasiza abaningi, i-Sonoma Diet ingase ibe inkinga kwabanye ngenxa yokuvinjelwa kwayo kwe-caloric eqinile.