Kodi Zakudya za Sonoma ndi Chiyani, Zimapangidwa Bwanji, Zimachepa Thupi?

Zakudya za Sonomaopangidwa kuti achepetse thupi komanso kukhala ndi thanzi labwino, Zakudya za MediterraneanNdi chizolowezi kudya anauzira

Ikugogomezera kuwongolera magawo ndi kudya zakudya zosiyanasiyana, zopatsa thanzi.

Kodi Sonoma Diet ndi chiyani?

Zakudya za Sonoma, katswiri wazakudya komanso wolemba Dr. Ndi pulogalamu yochepetsera thupi yopangidwa ndi Connie Guttersen.

Buku loyambirira pazakudya lidasindikizidwa mu 2005, koma buku losinthidwa lotchedwa "New Sonoma Diet" lidasindikizidwa mu 2011.

Bukhu la Guttersen limalonjeza kuchepetsa thupi mkati mwa masiku 10 oyambirira a zakudya. Kulimbikitsidwa ndi zakudya zaku Mediterranean Zakudya za SonomaAmalimbikitsa kudya moyenera zipatso, ndiwo zamasamba, zomanga thupi zowonda, mbewu zonse, nyemba, mtedza ndi mafuta a azitona. 

Gutterson, sonoma zakudyaMbali zina zazakudya zimaletsa zakudya zokhala ndi ma carbohydrate.

Kugwiritsa ntchito mafuta ochuluka kwambiri, mowa ndi zotsekemera zopangira sikovomerezeka.

Kodi Zakudya za Sonoma Zimachepa Bwanji?

Zakudya za Sonomalagawidwa magawo atatu osiyana. Gawo loyamba ndi lalifupi kwambiri komanso loletsa kwambiri, pambuyo pake zoperewerazo zimachepetsedwa pang'onopang'ono.

Gawo lirilonse limakhala ndi "zakudya zamphamvu" 10 zotsatirazi:

- Ma Blueberries

- Sitiroberi

- Mphesa

- Burokoli

- Tsabola

- Sipinachi

- Njere zonse

- Mafuta a azitona

- Tomato

- Almond

Zakudya izi zimapanga maziko a zakudya chifukwa zimasinthidwa pang'ono ndipo zimapereka zakudya zofunika monga mavitamini, mchere, fiber ndi mafuta abwino.

Ndibwino kuti muzidya katatu patsiku komanso zokhwasula-khwasula pakati pa zakudya kuti muthe kuthana ndi njala. Ngakhale palibe chifukwa chowerengera zopatsa mphamvu, kuwongolera gawo kuli pamtima pazakudya.

1 gawo

Gawo 1, sonoma zakudyaIli ndilo gawo loyamba komanso loletsa kwambiri

Zimatenga masiku a 10 ndipo zapangidwa kuti zithandize kuchepetsa thupi mofulumira, kuchepetsa chizolowezi cha shuga, ndi kuphunzitsa kulamulira gawo.

Panthawi imeneyi, muyenera kupewa zakudya zonse zotsatirazi:

anawonjezera shuga

Uchi, shuga woyera, madzi a mapulo, agave, maswiti, soda ndi kupanikizana

mbewu zoyengeka

Zipatso zopangidwa kuchokera ku mpunga woyera, buledi woyera, ndi tirigu woyengedwa bwino

mafuta

Margarine, mayonesi, sosi wokoma, ndi mafuta ambiri ophikira (kupatulapo mafuta a azitona, mafuta a canola, ndi mafuta a mtedza)

Zinthu zamkaka

Yogurt (mtundu uliwonse), tchizi chamafuta ambiri ndi batala

zipatso zina

Nthochi, mango, makangaza ndi pichesi

masamba ena

Mbatata, chimanga, nandolo, sikwashi yozizira, artichokes, kaloti ndi beets

Zakudya zotsekemera ndi mowa mochita kupanga

Zina mwazakudya zomwe zimaloledwa panthawi ya 1 ndi zakudya ndi izi:

masamba osakhuthala

Leeks, katsitsumzukwa, udzu winawake, kolifulawa, broccoli, tomato, sipinachi ndi tsabola

Chipatso (kamodzi kamodzi patsiku)

Strawberry, mabulosi abulu, apulo ndi ma apricot

Mbewu zonse (mpaka ma servings awiri patsiku)

Oats, mpunga wakuthengo ndi buledi wambewu, pasitala ndi chimanga cham'mawa

mkaka

Kanyumba kakang'ono ka mafuta ochepa, Parmesan, mkaka wosakanizidwa

mapuloteni

Mazira (1 lathunthu ndi 2 azungu patsiku), nsomba zam'madzi, nyemba (zochepera 1/2 chikho kapena 30 magalamu patsiku), ndi kudula kowonda kwa ng'ombe ndi nkhuku.

Mafuta (mpaka katatu patsiku)

Mafuta a azitona owonjezera, ma amondi, ma avocados, batala la peanut, ndi walnuts

zakumwa

Kofi wakuda, tiyi wosatsekemera ndi madzi

Ngakhale osawerengera zopatsa mphamvu, anthu ambiri amadya pafupifupi 1-1.000 zopatsa mphamvu patsiku mu gawo 1.200 chifukwa magawo ake ndi ochepa kwambiri.

2 gawo

Gawo 2 limayamba patatha masiku 10 akudya. Gawo 1 limatenga nthawi yayitali chifukwa lidzapitilira mpaka mutafika kulemera kwanu.

Zakudya zonse zomwe zimaloledwa mu gawo loyamba zimaloledwanso mu gawoli, koma zakudya zina zomwe zidaletsedwa kale zitha kudyedwa.

Kutengera zosankha zazakudya, mutha kudya ma calories 2-1.500 mu gawo 2.000. Ichi ndi mtengo wongoyerekeza.

Mu gawo 2, zotsatirazi zidzawonjezedwa pamndandanda wodyedwa:

Aparap

Ofiira kapena oyera, 180 ml patsiku

masamba

Zonse zamasamba kupatula mbatata zoyera

zipatso

Chipatso chonse koma palibe madzi

Zinthu zamkaka

Yogurt yopanda mafuta

Zakudya Zokoma

Chokoleti chakuda

nthochi zipatso zokhala ndi ma carbohydrate ambiri, monga mbatata Zamasamba monga ndiwo zamasamba zimangokhala chakudya chimodzi patsiku, zosankha zochepa za carb zimatha kudyedwa nthawi zambiri.

3 gawo

Gawo 3 sonoma zakudyaIyi ndi gawo lowongolera kulemera. Malamulo ambiri a gawo la 2 amagwira ntchito, koma pali kusinthasintha komanso zosankha zina zodyera.

Muyenera kuyamba kugwiritsa ntchito sitepeyi mutatha kukwaniritsa cholinga chanu chochepetsa thupi.

Gawo 3 limalola mafuta ochulukirapo komanso mafuta ochulukirapo, monga maswiti, madzi, mbewu zoyengedwa, mkaka wokhala ndi mafuta ambiri, ndi mbatata zoyera.

Ngati muwona kuti mukulemera, ndi bwino kuti mubwerere ku sitepe 2 mpaka mufikire kulemera kwanu.

Kodi Zakudya za Sonoma Zimakupangitsani Kukhala Ochepa?

Kupatulapo malipoti osadziwika, palibe umboni wasayansi wovomerezeka sonoma zakudyaIzi sizikuwonetsa kuti zimathandiza kuchepetsa thupi.

Koma kafukufuku wambiri akuwonetsa kuti zakudya zamtundu wa Mediterranean zotsika kalori ndizothandiza pakuwongolera kulemera kwanthawi yayitali.

Zakudya za Sonoma ikhoza kutulutsa zotsatira zofanana ndi momwe imadziwonetsera yokha malinga ndi zakudya za ku Mediterranean.

Makamaka, kuchepetsa zakudya zowonongeka ndi shuga, kudya mitundu yosiyanasiyana ya zipatso, ndiwo zamasamba, mbewu zonse, mapuloteni owonda ndi mafuta athanzi kumathandizira kuchepetsa thupi.

Koma kutaya thupi ndi njira yovuta yomwe imakhudzidwanso ndi masewera olimbitsa thupi, khalidwe la kugona, kagayidwe kachakudya, zaka ndi zina.

Kodi Ubwino wa Zakudya za Sonoma Ndi Chiyani?

Zakudya za SonomaZili ndi ubwino wathanzi wofanana ndi momwe zimatsanzira zakudya za ku Mediterranean m'njira zambiri.

Kafukufuku wazaka makumi angapo apeza kuti zakudya za ku Mediterranean ndi imodzi mwazakudya zabwino kwambiri zolimbikitsira thanzi labwino komanso kupewa matenda osatha monga matenda amtima ndi shuga.

Amachulukitsa kudya kwa michere

Zakudya za Sonoma Zimalimbikitsa kudya zakudya zofunika komanso zathanzi. Masamba, zipatso, mbewu zonse ndi zowonda mapuloteni amapanga maziko a zakudya.

Zitha kupititsa patsogolo thanzi la mtima

Kafukufuku wambiri akuwonetsa kuti zakudya zamtundu wa Mediterranean zimathandizira thanzi la mtima.

Zakudya za Sonoma Ndiwotsika kwambiri m’mafuta okhutiritsa ndipo amachepetsa chiopsezo cha matenda a mtima.

Atha kutsitsa shuga m'magazi

Zakudya zomwe zimadula shuga ndikuwonjezera kudya kwambewu pomwe zimalimbikitsa fiber, mapuloteni, ndi zakudya zamasamba zimatha kulimbikitsa shuga wamagazi athanzi.

Zakudya za Sonomaamaletsa magwero onse akuluakulu a tirigu woyengedwa ndi shuga. Komanso, Zakudya za SonomaZakudya zama carbohydrate ndizochepa ndipo zimachokera ku zakudya zamafuta ambiri monga mbewu zonse, zipatso, ndi nyemba.

Kukhazikika kwa shuga m'magazi kungachepetse chiopsezo cha matenda a shuga, matenda a mtima, ndi matenda ena.

Kodi Zowopsa za Zakudya za Sonoma Ndi Chiyani?

Zakudya za SonomaNgakhale zili ndi ubwino wosiyanasiyana, sizoyenera aliyense. 

Imachepetsa kwambiri kudya kwa calorie

Gawo 1 lazakudya za Sonoma limapereka kuwonda mwachangu.

Komabe, gawo lodabwitsali la masiku 10 limatha kuchepetsa kwambiri kudya kwa calorie, komwe sikuli bwino. Kudya zopatsa mphamvu zochepa kumakuyikani pachiwopsezo chokhala ndi njala yayikulu komanso kuperewera kwa zakudya m'thupi. Izi zimapangitsa kuchepa kwa kulemera kwa madzi, osati mafuta.

Ndi okwera mtengo

Zakudya za SonomaZakudya zambiri zomwe zimayenera kudyedwa m'mawa ndizokwera mtengo, zomwe zimalepheretsa kupezeka komanso kusokoneza bajeti yazakudya.

Menyu Yachitsanzo cha Masiku 3

Buku la Sonoma Diet ndipo cookbook ili ndi maphikidwe angapo pagawo lililonse la pulogalamuyi. Menyu yachitsanzo yamasiku atatu ya gawo lachiwiri ili motere:

Tsiku loyamba

Chakudya cham'mawa: Mkaka wothira ndi 100% mbewu zonse zambewu

Chakudya chamasana: Turkey, hummus ndi masamba odulidwa

Chakudya chamadzulo: Salmon yokazinga ndi quinoa, broccoli wokazinga, ndi vinyo woyera wa 180 ml

Tsiku lachiwiri

Chakudya cham'mawa: Chigawo cha mkate wathunthu wa tirigu ndi ham, tsabola ndi dzira azungu

Chakudya chamasana: Saladi ya sipinachi ndi nkhuku yokazinga, ma almond odulidwa ndi sitiroberi

Chakudya chamadzulo: Brown mpunga pilaf ndi masamba ndi 180 mL vinyo wofiira 

Tsiku lachitatu

Chakudya cham'mawa: Omelet wa bowa

Chakudya chamasana: Saladi ndi masamba osakaniza, zitsamba zatsopano, tomato, azitona ndi nkhuku yokazinga

Chakudya chamadzulo: Nyama yowonda yowonda ndi nyemba zobiriwira, tsabola wa belu, mapeyala odulidwa, ndi vinyo wofiira wa 180 mL

Chifukwa;

Zakudya za Sonoma, Dr. Ndi pulogalamu yochepetsera thupi yomwe yafotokozedwa m'buku la dzina lomwelo ndi Connie Guttersen. Zimachokera ku zakudya za ku Mediterranean ndipo zimalimbikitsa kudya zakudya zosiyanasiyana zathanzi monga masamba, zipatso, nyama zowonda ndi mafuta a azitona.

Zimathandizira kuchepetsa thupi chifukwa zimachotsa zakudya zosinthidwa ndikuwongolera mwamphamvu kukula kwa magawo.

Komabe, ndiyokwera mtengo ndipo gawo lake loyamba ndi loletsa kwambiri.