Momwe Mungachepetse Kunenepa ndi Mayo Clinic Diet?

Mayo Clinic DietM'malo mwa zakudya, ndi moyo womwe mungatsatire pamoyo wanu wonse. M’malo moletsa zakudya zina, imayang’ana pa kusintha makhalidwe.

M'malemba awa "mayo matenda zakudya adzalengezedwa ndi "mayo clinic diet list" Kudzapatsidwa.

Kodi Mayo Clinic Diet ndi chiyani?

Mayo Clinic DietYopangidwa ndi akatswiri ochepetsa thupi ku Mayo Clinic, imodzi mwamadongosolo apamwamba azachipatala ku USA.

Idasindikizidwa koyamba mu 1949 ndipo idasinthidwa komaliza mu 2017 Buku la Mayo Clinic Dietzakhazikika pa. Magazini ina ndi tsamba la umembala likupezekanso.

Mayo Clinic Dietamagwiritsa ntchito piramidi kulimbikitsa masewera olimbitsa thupi ndikuwonetsa kuchuluka kwa zakudya zomwe ziyenera kudyedwa mukudya.

Zipatso, masamba ndi zolimbitsa thupi zimapanga maziko a piramidi. Zakudya zimaphatikizanso gawo lotsatira, lotsatiridwa ndi mapuloteni, mafuta, ndipo pamapeto pake maswiti.

Piramidi imatanthauzira chakudya chamafuta monga buledi ndi chimanga, pomwe masamba ena okhuthala monga chimanga ndi mbatata amawerengedwa ngati chakudya chamafuta.

Zakudya zimakuuzani kuti muchepetse kukula kwa magawo anu ndikukuwonetsani momwe mungakonzekerere zakudya zanu mozungulira piramidi yazakudya.

Magawo a Mayo Clinic Diet

Mayo Clinic DietPali magawo awiri mu:

"Tayani! - Masabata awiri oyambirira apangidwa kuti awonjezere kuwonda.

“Khalani nazo!” - Gawo lachiwiri ndilotsatira moyo wonse.

Malinga ndi gawo loyamba lazakudya, pali zizolowezi 5 zatsopano zomwe muyenera kusintha, zizolowezi 5 zatsopano zomwe muyenera kupanga, ndi zizolowezi 5 za "bonasi" kuti muwone zotsatira. Amanenedwa kuti kusintha zizolowezi zina, muyenera kuchita izi:

1. Pewani kudya shuga wowonjezera.
2. Pewani zokhwasula-khwasula, kupatula zipatso ndi ndiwo zamasamba.
3. Osadya nyama yambiri komanso osamwa mkaka wathunthu.
4. Osadya mukuwonera TV.
5. Pewani kudya - ngati chakudya chomwe mwaitanitsa sichikugwirizana ndi zakudya.

Ndikofunikira kuti mukhale ndi zizolowezi izi:

1. Idyani chakudya cham'mawa chathanzi.
2. Idyani masamba ndi zipatso zosachepera zinayi patsiku.
3. Idyani mbewu zonse monga mpunga wabulauni ndi balere.
4. Idyani mafuta athanzi monga mafuta a azitona. Chepetsani mafuta okhutitsidwa ndikupewa mafuta a trans.
5. Yendani kapena kuchita masewera olimbitsa thupi kwa mphindi 30 kapena kuposerapo tsiku lililonse.

Zizolowezi za bonasi zomwe muyenera kutengera zimaphatikizapo kusunga zolemba zazakudya ndi zochitika, kuchita masewera olimbitsa thupi mphindi 60 kapena kupitilira apo patsiku, komanso kupewa zakudya zosinthidwa.

Malingaliro a Mayo Clinic Diet

Gawo loyamba, lomwe limatha milungu iwiri, limapangidwa kuti lichepetse kulemera kwa 3-5 kg. Kenako mumapita ku gawo lachiwiri pomwe mumagwiritsa ntchito malamulo omwewo.

Othandizira zakudya amanena kuti kuwerengera kalori sikofunikira, komabe Mayo Clinic Diet kuchepetsa kalori. Zofuna zanu zama calorie zimatsimikiziridwa ndi kulemera kwanu koyambira ndipo zimachokera ku 1.200-1.600 zopatsa mphamvu patsiku kwa akazi ndi 1.400-1.800 za amuna.

Kenako, zakudyazo zimalimbikitsa kuchuluka kwa masamba, zipatso, chakudya, mapuloteni, mkaka, ndi mafuta omwe muyenera kudya potengera zolinga zanu zama calorie.

Mwachitsanzo, dongosolo la ma calorie 1.400 limatha kudya masamba 4 a masamba ndi zipatso, magawo 5 amafuta, magawo anayi a protein kapena mkaka, ndi magawo atatu amafuta.

Zakudya izi zimatanthawuza kutumikiridwa kwa zipatso monga kukula kwa mpira wa tenisi, ndi kuperekedwa kwa mapuloteni pafupifupi 85 magalamu.

Zakudyazo zimapangidwira kuchepetsa kudya kwa kalori ndi 500-1.000 zopatsa mphamvu patsiku mu gawo lachiwiri, kotero mumataya 0.5-1 kg pa sabata.

Ngati mukufuna kuchepetsa thupi mwachangu, muyenera kudya zopatsa mphamvu zochepa. Mukafika kulemera kwanu komwe mukufuna, muyenera kudya kuchuluka kwa ma calories omwe amakulolani kuti mukhalebe olemera.

Kodi Mungachepetse Kunenepa Ndi Mayo Clinic Diet?

Iwo omwe amatsatira Mayo Clinic DietAmadya zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba ndi tirigu, zomwe zingathandize kuchepetsa thupi, komanso kumangokhalira kuchita masewera olimbitsa thupi.

Kudya zakudya zokhala ndi fiber zambiri kumathandizira kuchepetsa thupi pochepetsa njala ndikukupangitsani kumva kuti ndinu okhuta.

Kuphatikiza apo, kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi mukamadya zakudya zochepa zama calorie ndikothandiza kwambiri pakuchepetsa thupi kuposa kudya kokha.

Komanso, kudya komanso kuchita masewera olimbitsa thupi munthawi yomweyo kumathandizira kuti minofu ikhale yochulukirapo, yomwe imathandizira kagayidwe, ndikuchepetsa thupi.

Zoyenera Kudya M'zakudya?

Mayo Clinic Diets piramidi yazakudya imakupatsani mwayi wopeza magawo angapo kuchokera kumagulu osiyanasiyana azakudya. Ngakhale chakudya chilichonse chilibe malire, zakudya zina zimalimbikitsidwa kuposa zina. Zakudya zovomerezeka muzakudya ndi izi:

Zipatso

Mwatsopano, mazira kapena madzi - adzakhala 100% madzi ndipo 120 ml akhoza kudyedwa patsiku.

masamba

mwatsopano kapena ozizira

Njere zonse

phala, oatmeal, mkate wathunthu, pasitala ndi mpunga wabulauni

mapuloteni

nyemba zamzitini, tunansomba zina, nkhuku yoyera yopanda khungu, mazira oyera,

mkaka

Yogati yopanda mafuta ambiri kapena yopanda mafuta, tchizi, ndi mkaka

mafuta

Mafuta osatha monga mafuta a azitona, avocado, ndi mtedza

Zakudya Zokoma

Maswiti osapitilira 75 patsiku, kuphatikiza makeke, makeke, shuga wapatebulo, ndi mowa (pokhapokha mugawo lachiwiri lazakudya)

Zakudya kupewa

Mayo Clinic Diet Palibe chakudya choletsedwa kwathunthu pa dongosololi.

“Zitayani izo!” Mowa ndi shuga wowonjezera ndizoletsedwa m'milungu iwiri yoyambirira, koma pakatha milungu iwiri yoyamba simungakhale ndi ma calories 75 a shuga kapena zakumwa zoledzeretsa patsiku.

Zakudya zomwe muyenera kuchepetsa kapena kupewa pazakudyazi ndi izi:

Zipatso

Zipatso zam'chitini mumadzi, 100% zopanda zipatso zamadzimadzi

masamba

Egypt ve mbatata Monga masamba owuma - amawerengedwa ngati kusankha kwa ma carbohydrate.

chakudya

Shuga woyengedwa bwino monga ufa woyera ndi shuga wa patebulo

mapuloteni

Zakudya zokhala ndi mafuta ambiri, monga soseji ndi soseji

mkaka

Mkaka wonse, tchizi, ndi yoghurt

mafuta

Mafuta a Trans omwe amapezeka muzakudya zokonzedwanso, komanso mafuta odzaza monga dzira yolk, batala, mafuta a kokonati, ndi nyama yofiira.

Zakudya Zokoma

Zopatsa mphamvu zopitilira 75 zamaswiti, makeke, makeke, makeke, kapena zakumwa zoledzeretsa patsiku.

Mayo Clinic Diet List

Zitsanzo za menyu wamasiku atatu wa dongosolo la calorie 1.200. Mapulani a calorie apamwamba adzaphatikizanso zakudya zambiri zama carbohydrate, mapuloteni, mkaka, ndi mafuta.

Tsiku limodzi

Chakudya cham'mawa: 3/4 chikho (68 magalamu) oatmeal, 1 apulo, ndi tiyi

Chakudya chamasana: 85 magalamu a nsomba ya tuna, makapu awiri (472 magalamu) a masamba osakaniza, 1/2 chikho (43 magalamu) tchizi wopanda mafuta ochepa, chidutswa chimodzi cha toast ya tirigu, theka la chikho (75 magalamu) cha blueberries.

Chakudya chamadzulo: Supuni imodzi ndi theka (1 ml) mafuta a azitona, theka chikho (7 magalamu a mbatata yokazinga) ndi 75/1 chikho (2 magalamu) nsomba ndi masamba.

Zokhwasula-khwasula: 8 zophika tirigu zonse ndi 1 lalanje ndi 125 chikho (XNUMX magalamu) a kaloti ana

Masiku awiri

Chakudya cham'mawa: Gawo 7 la toast yopangidwa ndi theka la supuni ya tiyi (3 magalamu) amafuta, 1 mazira azungu, peyala imodzi, ndi tiyi.

Chakudya chamasana: 85 magalamu a nkhuku yokazinga, kapu imodzi (180 magalamu) katsitsumzukwa wowotcha, magalamu 170 a yogati yopanda mafuta ochepa, ndi 1/2 chikho (75 magalamu) a raspberries.

Chakudya chamadzulo: Theka la supuni ya tiyi (7 magalamu) mafuta a azitona, 75 magalamu a bulauni mpunga wophikidwa ndi 85 magalamu a nsomba ndi masamba.

Zokhwasula-khwasula: Theka la nthochi ndi mbale 1 ya nkhaka yodulidwa

Masiku 3

Chakudya cham'mawa: 3/4 chikho (30 magalamu) cha oat bran flakes, chikho chimodzi (240 ml) cha mkaka wosakanizidwa, theka la nthochi ndi tiyi.

Chakudya chamasana: 85 magalamu a mawere a nkhuku odulidwa, chidutswa chimodzi cha toast ya wholemeal.

Chakudya chamadzulo: Chikho chimodzi (100 magalamu) cha pasitala yophika yophika, nyemba zobiriwira ndi mafuta a azitona.

Zokhwasula-khwasula: Peyala imodzi ndi tomato khumi wachitumbuwa

Chifukwa;

Mayo Clinic Dietndi ndondomeko ya chakudya chokwanira yomwe imayang'ana pa zipatso, ndiwo zamasamba, mbewu zonse, ndi mafuta abwino. Zakudya zimathandiza kuchepetsa thupi.

Ngakhale sizikutanthauza kuti muwerenge zopatsa mphamvu, magawo amagulu azakudya osiyanasiyana amaganiziridwa, kutengera mulingo wa calorie womwe mukufuna.

Ngati mukuyang'ana chakudya chamoyo wonse, zakudya izi ndi njira yabwino.