ʻAi Sonomai hoʻolālā ʻia e lilo i ke kaumaha a hoʻomaikaʻi i ke olakino holoʻokoʻa, ʻAi MediterraneanHe mea ʻai i hoʻoulu ʻia e
Hoʻoikaika ia i ka hoʻomalu ʻana i ka ʻāpana a me ka ʻai ʻana i nā meaʻai like ʻole.
He aha ka Sonoma Diet?
ʻAi Sonoma, meaʻai meaʻai a me ka mea kākau Dr. He polokalamu hoʻemi kaumaha ia i hoʻomohala ʻia e Connie Guttersen.
Ua paʻi ʻia ka puke kumu no ka meaʻai i ka makahiki 2005, akā ua paʻi ʻia kahi mana hou i kapa ʻia ʻo "The New Sonoma Diet" i ka makahiki 2011.
Hoʻohiki ka puke a Guttersen i ka hoʻemi ʻana i ke kaumaha i loko o nā lā 10 mua o ka ʻai. Hoʻoulu ʻia e ka meaʻai Mediterranean ʻAi SonomaPaipai ia i ka ʻai kaulike o nā huaʻai, nā mea kanu, nā protein lean, nā kīʻaha holoʻokoʻa, nā legumes, nā nati a me ka aila ʻoliva.
Gutterson, ʻai sonomaʻO kekahi mau māhele o ka meaʻai e hoʻopaʻa i nā meaʻai momona momona.
ʻAʻole ʻōlelo ʻia ka hoʻohana ʻana i ka momona momona, ka waiʻona a me nā mea ʻono.
Pehea e lilo ai ke kaumaha o ka Sonoma Diet?
ʻAi Sonomaua maheleia i ekolu mahele. ʻO ka māhele mua ka pōkole loa a me ke kaohi ʻana, a laila e hoʻemi mālie ʻia nā palena.
Hōʻike kēlā me kēia pae i nā 10 "meaʻai mana":
- Blueberries
- Strawberry
- Hua waina
- Brokoli
- Pepa
- ʻōpae
- ʻO ka palaoa piha
– ʻOliva ʻaila
- Nā ʻōmato
- Alamona
Hoʻokumu kēia mau meaʻai i ke kumu o ka meaʻai no ka mea he liʻiliʻi ka hana ʻana a hāʻawi i nā meaʻai koʻikoʻi e like me nā huaora, nā minerala, nā fiber a me nā momona olakino.
Manaʻo ʻia ʻoe e ʻai i ʻekolu ʻai i ka lā a me ka ʻai wale ma waena o nā meaʻai e pale aku i ka pōloli. ʻOiai ʻaʻohe pono e helu i nā calorie, aia ka mana o ka ʻāpana i ka puʻuwai o ka meaʻai.
Pae 1
1 pae, ʻai sonomaʻO kēia ka pae mua a paʻa loa o
He 10 mau lā a ua hoʻolālā ʻia e hāpai i ka hoʻemi wikiwiki ʻana i ke kaumaha, hoʻemi i ka maʻamau kō, a aʻo i ka mana ʻāpana.
I kēia pae, pono ʻoe e haʻalele i nā meaʻai a pau:
hoʻohui kō
ʻO ka meli, ke kō keʻokeʻo, ka maple syrup, agave, nā meaʻono, ka soda a me ka jam
huaʻai hoʻomaʻemaʻe
ʻO ka palaoa i hana ʻia mai ka laiki keʻokeʻo, ka berena keʻokeʻo, a me nā kīʻaha i hoʻomaʻemaʻe ʻia
mea kāhinu,
ʻO ka margarine, ka mayonnaise, ka ʻaila ʻaila, a me ka nui o nā aila kuke (koe wale ka ʻaila ʻoliva puʻupaʻa, ka ʻaila canola, a me nā aila nut)
Yogurt (ʻo kēlā me kēia ʻano), ka momona piha a me ka pata
kekahi mau hua
ʻO ka maiʻa, ka mango, ka pomegerane a me ka peach
kekahi mau mea kanu
ʻO ka ʻuala, ke kulina, ka pī, ka ʻōpala hoʻoilo, nā artichokes, nā kāloti a me nā beets
ʻO nā meaʻai momona a me ka waiʻona
ʻO kekahi o nā meaʻai i ʻae ʻia i ka manawa 1 a me ka ʻai ʻana penei:
mea ʻai ʻole-starchy
Leeks, asparagus, celery, cauliflower, broccoli, tomatoes, spinach and peppers
Hua (hoʻokahi lawelawe i ka lā)
Strawberry, blueberry, apple and apricot
ʻO nā kīʻaha holoʻokoʻa (a hiki i ʻelua mau lawelawe i ka lā)
Oats, laiki hihiu a me ka palaoa palaoa piha, pasta a me ka palaoa kakahiaka
ka waiu
ʻO ka paʻakai liʻiliʻi liʻiliʻi, Parmesan, ka waiū skim
kumuʻiʻo
ʻO nā hua manu (1 piha a me 2 keʻokeʻo i kēlā me kēia lā), iʻa iʻa, pi (i kaupalena ʻia i ka 1/2 kīʻaha a i ʻole 30 grams i kēlā me kēia lā), a me nā ʻoki wīwī o ka pipi a me ka moa.
Nā momona (a hiki i ʻekolu mau lawelawe i ka lā)
ʻO ka ʻaila ʻoliva puʻupaʻa, nā ʻalemona, nā avocados, ka pata pīni, a me nā walnuts
kea
Kofe ʻeleʻele, kī kī ʻole a me ka wai
ʻOiai ʻaʻole helu i nā calorie, ʻai ka hapa nui o ka poʻe ma kahi o 1-1.000 calories i ka lā ma ka pae 1.200 no ka mea he palena loa ka nui o nā ʻāpana.
Pae 2
Hoʻomaka ka pae 2 ma hope o nā lā 10 mua o ka ʻai. ʻOi aku ka lōʻihi o ka pae 1 no ka mea e hoʻomau ʻia ana a hiki i kou paona paona.
ʻAe ʻia nā meaʻai āpau i ʻae ʻia i ka pae 1 i kēia māhele, akā hiki ke ʻai ʻia kekahi mau meaʻai i pāpā mua ʻia.
Ma muli o nā koho meaʻai, hiki iā ʻoe ke ʻai i 2-1.500 calories ma ka pae 2.000. He waiwai kuhi wale kēia.
Ma ka māhele 2, e hoʻohui ʻia kēia mau mea i ka papa inoa ʻai:
.Arap
ʻulaʻula a keʻokeʻo paha, 180 mL i kēlā me kēia lā
ka lau
ʻO nā huaʻai a pau koe ka ʻuala keʻokeʻo
ka hua
ʻO ka hua a pau akā ʻaʻohe wai
Nā huahana huahana
yogurt momona ʻole
Nā meaʻai ʻai
Koleka ʻeleʻele
maia nā huaʻai me ka nui o ka carbohydrate maʻiʻo, e like me ʻuala ʻO nā meaʻai e like me nā mea kanu i kaupalena ʻia i hoʻokahi lawelawe ʻana i kēlā me kēia lā, hiki ke ʻai pinepine ʻia nā koho carb haʻahaʻa.
Pae 3
3nd pae ʻai sonomaʻO kēia ka māhele hoʻomalu kaumaha. Hoʻopili ka hapa nui o nā lula tier 2, akā ʻoi aku ka maʻalahi a me nā koho ʻai ʻē aʻe.
Pono ʻoe e hoʻomaka e hoʻohana i kēia ʻanuʻu ma hope o kou hiki ʻana i kāu pahuhopu hoʻemi kaumaha.
Hiki i ka pae 3 ke ʻae i nā ʻakika a me nā momona, e like me ka ʻono, ka wai, nā kīʻaha i hoʻomaʻemaʻe ʻia, nā huahana waiu momona piha, a me nā ʻuala keʻokeʻo.
Inā ʻike ʻoe e piʻi ana ke kaumaha, pono ʻoe e hoʻi i ka ʻanuʻu 2 a hiki hou i kāu paona paona.
Hiki i ka Sonoma Diet ke ho'ēmi iāʻoe?
Ma waho aʻe o nā hōʻike anecdotal, ʻaʻohe hōʻike ʻepekema kūhelu ʻai sonomaʻAʻole ia e hōʻike i ke kōkua ʻana i ka pohō kaumaha.
Akā, ua hōʻike ʻia nā haʻawina he nui he mea maikaʻi ka ʻai haʻahaʻa-calorie Mediterranean-style no ka mālama paona lōʻihi.
ʻAi Sonoma Hiki ke hāʻawi i nā hopena like e like me kāna hoʻohālike iā ia iho e like me ka meaʻai Mediterranean.
ʻO ka mea nui, ʻo ka hōʻemi ʻana i nā meaʻai i hoʻoponopono ʻia a me ke kō, ka ʻai ʻana i nā ʻano huaʻai like ʻole, nā huaʻai, nā kīʻaha holoʻokoʻa, nā protein lean a me nā momona olakino e hoʻolalelale i ke kaʻina hana hoʻemi kaumaha.
Akā ʻo ka lilo ʻana o ke kaumaha he hana paʻakikī ia e pili pū ana i ka hoʻoikaika kino, ka maikaʻi o ka hiamoe, ka metabolism, ka makahiki a me nā mea ʻē aʻe.
He aha nā pōmaikaʻi o ka Sonoma Diet?
ʻAi SonomaLoaʻa iā ia nā pono olakino e like me ka hoʻohālikelike ʻana i ka meaʻai Mediterranean ma nā ʻano he nui.
Ua ʻike ʻia he mau makahiki o ka noiʻi ʻana ʻo ka meaʻai Mediterranean kekahi o nā ʻano meaʻai maikaʻi loa no ka hāpai ʻana i ke olakino holoʻokoʻa a me ka pale ʻana i nā maʻi maʻi e like me ka maʻi maʻi puʻuwai a me ka maʻi diabetes.
Hoʻonui i ka ʻai meaʻai
ʻAi Sonoma Paipai ia i ka ʻai ʻana i nā meaʻai nui a olakino. ʻO nā huaʻai, nā huaʻai, nā kīʻaha piha a me nā protein lean ke kumu o ka meaʻai.
Hiki ke hoʻomaikaʻi i ke olakino naʻau
Hōʻike nā haʻawina he nui ke kākoʻo ʻana o nā meaʻai Mediterranean-style i ke olakino naʻau.
ʻAi Sonoma He haʻahaʻa loa ia i ka momona momona a hiki ke hoʻemi i ka pilikia o ka maʻi puʻuwai.
Hiki ke hoʻohaʻahaʻa i ke kō koko
ʻO nā meaʻai e ʻoki ana i ke kō a hoʻomaikaʻi i ka ʻai ʻana i ka palaoa ʻoiai e hāpai ana i ka fiber, protein, a me nā meaʻai mea kanu holoʻokoʻa hiki ke hoʻoikaika i nā pae koko koko maikaʻi.
ʻAi Sonomahoʻopaʻa i nā kumu nui a pau o ka palaoa a me ke kō. Eia kekahi, ʻAi SonomaHe haʻahaʻa ka maʻiʻo o ka carbohydrate a loaʻa mua mai nā meaʻai fiber kiʻekiʻe e like me nā kīʻaha piha, nā huaʻai, a me nā legumes.
ʻO ka hoʻopaʻa ʻana i ke kō koko koko hiki ke hōʻemi i ka pilikia o ka maʻi diabetes, ka maʻi puʻuwai, a me nā kūlana ʻē aʻe.
He aha nā pōʻino o ka Sonoma Diet?
ʻAi SonomaʻOiai he mau pono like ʻole ia, ʻaʻole kūpono ia no kēlā me kēia.
Hoʻopaʻa koʻikoʻi i ka lawe ʻana i ka calorie
ʻO ka pae 1 o ka meaʻai Sonoma e hāʻawi wikiwiki i ke kaumaha.
Eia nō naʻe, hiki i kēia ʻāpana haʻalulu he 10 mau lā ke hōʻemi nui i ka lawe ʻana i ka calorie, ʻaʻole maikaʻi. ʻO ka ʻai ʻana i nā calorie liʻiliʻi e hoʻopilikia iā ʻoe i ka pōloli nui a me ka ʻai ʻole. Hoʻemi kēia i ke kaumaha o ka wai, ʻaʻole ka aila.
He pipiʻi
ʻAi SonomaʻO ka nui o nā meaʻai pono e ʻai ʻia i ke kakahiaka he kumu kūʻai, e kaupalena ana i ke komo ʻana a me ka hoʻopaʻapaʻa ʻana i ka waihona meaʻai.
3-La Laʻana Menu
Puke ʻai Sonoma a he mau mea hoʻomaʻamaʻa ka puke kuke no kēlā me kēia māhele o ka papahana. ʻO ka papa kuhikuhi hoʻohālike 2-lā no ka pae ʻelua penei:
ʻO ka lā mua
ʻAi kakahiaka: ʻO ka waiū waiu a me ka palaoa 100% piha
ʻaina awakea: ʻO Turkey, hummus a me nā mea kanu i ʻoki ʻia
ʻAina ahiahi: ʻO ka iʻa iʻa me ka quinoa, ka broccoli i kālua ʻia, a me 180 mL waina keʻokeʻo
ʻO ka lā ʻelua
ʻAi kakahiaka: He ʻāpana palaoa palaoa piha me ka ham, ka pepa a me ka hua keʻokeʻo
ʻaina awakea: ʻO ka salakeke spinach me ka moa i hoʻomoʻa ʻia, nā ʻalemona i ʻoki ʻia a me nā strawberries
ʻAina ahiahi: ʻO ka pilaf laiki Brown me nā mea kanu a me 180 mL waina ʻulaʻula
ʻO ke kolu o ka lā
ʻAi kakahiaka: ʻOmelet mushroom
ʻaina awakea: ʻO ka salakeke me nā'ōmaʻomaʻo i hui pūʻia, nā mea kanu hou, nā'ōmato, nāʻoliva a me ka moa moa
ʻAina ahiahi: ʻO ka steak wīwī i kālua ʻia me nā pīni ʻōmaʻomaʻo, nā pepa bele, ʻokiʻoki ʻia ka avocado, a me 180 mL waina ʻulaʻula.
Ma ka hopena;
ʻAi Sonoma, ʻO Dr. He polokalamu hoʻemi kaumaha ia i hōʻike ʻia ma ka puke o ka inoa like e Connie Guttersen. Hoʻokumu ʻia ia ma ka ʻai Mediterranean a paipai i ka ʻai ʻana i nā ʻano meaʻai olakino e like me nā mea kanu, nā huaʻai, nā ʻiʻo lean a me ka aila ʻoliva.
E kōkua ʻo ia i ka hoʻemi kaumaha ʻana i ka hoʻopau ʻana i nā meaʻai i hana ʻia a mālama pono i ka nui o nā ʻāpana.
Eia nō naʻe, he kumu kūʻai ia a ʻo kāna hana mua he mea paʻa loa.
