Zone zakudyaCholinga chake ndi kuchepetsa kutupa komanso kukhalabe ndi thanzi la insulin. Zimathandiza anthu kuti asamadye zakudya zama protein ndi ma carbohydrate.
Zimalimbikitsanso kudya mafuta athanzi ndi ma antioxidants, kuphatikiza mafuta a omega 3 ndi polyphenol antioxidants mu mawonekedwe owonjezera.
Chakudyacho chimalimbikitsa kuchepetsa kudya kwa calorie koma sikuchepetsa kudya kwa calorie ku kuchuluka kwake.
Zone zakudyayopangidwa ndi Dr. Barry Sears akuti zakudyazo zimayesetsa kupewa kutupa m'njira yoyendetsedwa bwino. Limanenanso kuti lingathandize munthu kuonda, kukhala ndi thanzi labwino m’maganizo ndi m’thupi, komanso kuchepetsa ukalamba..
Kodi Zone Diet ndi chiyani?
Zone Dietndi pulogalamu yazakudya yomwe imalimbikitsa odziwa kudya 40% yamafuta, 30% mapuloteni, ndi 30% mafuta.
Monga gawo lazakudya, zakudya zopatsa thanzi ziyenera kukhala ndi index yotsika ya glycemic, kutanthauza kuti ayenera kutulutsa shuga pang'onopang'ono m'magazi kuti mukhale wokhuta kwa nthawi yayitali. mapuloteni wopanda mafuta, ndipo mafuta ayenera kukhala ambiri amafuta a monounsaturated.
Zone Diet Zaka zoposa 30 zapitazo, katswiri wina wa sayansi ya zamoyo wa ku America, Dr. Yopangidwa ndi Barry Sears. Buku lake logulitsidwa kwambiri "The Zone" lidasindikizidwa mu 1995. Zone DietImati imachepetsa kutupa m'thupi. Dr. Malinga ndi Sears, anthu akawonda, akadwala, ndi kukalamba, kutupa kumakula mofulumira.
Dr. Sears amanena kuti chifukwa cha kuchepa kwa kutupa, mafuta adzatayika mwamsanga, kukalamba kudzachepetsedwa, chiopsezo cha matenda aakulu chidzachepa ndipo ntchito idzawonjezeka.
Zone DietEna mwa malamulo ofunikira ndi awa:
- Idyani chakudya kapena zokhwasula-khwasula pasanathe ola limodzi mutadzuka m'mawa.
- Yambani chakudya chilichonse kapena zokhwasula-khwasula ndi zomanga thupi zokhala ndi mafuta ochepa, kenaka tsatirani ndi zakudya zomwe zili ndi chakudya chopatsa thanzi komanso mafuta.
- Kaya muli ndi njala kapena ayi, idyani pafupipafupi monga chakudya chachikulu maola 4-6 aliwonse kapena zokhwasula-khwasula pambuyo pa maola 2-2.5.
- Idyani ma omega-3 ambiri ndi ma polyphenols chifukwa ali ndi anti-inflammatory properties.
- Imwani madzi osachepera magalasi 8 patsiku.
Kodi Zone Diet imapangidwa bwanji?
Zone DietPalibe magawo enieni ndipo ayenera kutsatiridwa kwa moyo wonse. Zone DietPali njira ziwiri zoyendetsera: njira ya diso lamanja kapena Zone chakudya midadadaosagwiritsa ntchito
Anthu ambiri amayamba ndi njira ya diso lamanja ndikupitiriza kugwiritsa ntchito midadada ya zakudya za Zone monga momwe zilili patsogolo. Mukhoza kusintha njira yanu nthawi iliyonse yomwe mukumva kuti ndinu okonzeka, chifukwa njira zonsezi zili ndi ubwino wake.
Njira Yamaso Pamanja
njira ya diso lamanja Zone DietNjira yosavuta yoyambira ndi iti. Monga momwe dzinalo likusonyezera, dzanja lanu ndi diso ndi zida zokhazo zomwe mukufunikira kuti muyambe, koma ndi bwino kuti mukhale ndi nthawi yoti mumvetsere pamene mukufunikira kudya.
Mwanjira iyi, dzanja lanu limagwiritsidwa ntchito m'njira zingapo. Kuti mudziwe kukula kwa magawo, zala zanu zisanu zidzakukumbutsani kuti muzidya kasanu patsiku osadya chakudya chilichonse kwa maola asanu.
Awiri mwa magawo atatu a chakudya chanu ayenera kukhala ndi chakudya chokhala ndi index yotsika ya glycemic.
mafuta ena
Idyani mafuta a monounsaturated, monga mafuta a azitona, mapeyala, kapena batala wa mtedza.
Njira yamaso pamanja kwa oyamba kumene Zone DietLinapangidwa ngati njira yosavuta yochitira Imasinthasinthanso ndikuloleza kudya.
Zone Food Block Njira
Zone chakudya midadada kuwerengera kuchuluka kwa magalamu a mapuloteni, chakudya ndi mafuta omwe angakhale nawo patsiku. Zone DietAmapangidwa kuti azisintha thupi lathu m'thupi lathu.
Kuchuluka kwa midadada ya Zone yomwe imayenera kudyedwa patsiku kumatengera kulemera kwanu, kutalika, chiuno ndi miyeso ya chiuno. nambala yanu kuchokera pano Mutha kuwerengera. Munthu wamba amadya 14 Zone blocks patsiku; Mkazi wamba amadya 11 Zone blocks patsiku.
Zakudya zazikulu monga kadzutsa, nkhomaliro kapena chakudya chamadzulo zimakhala ndi midadada itatu kapena isanu ya Zone, pomwe chotupitsa chimakhala ndi chipika chimodzi cha Zone. Chigawo chilichonse cha Zone chimakhala ndi mapuloteni, mafuta, ndi block ya carbohydrate.
Mapuloteni block: Lili ndi 7 magalamu a mapuloteni.
Zakudya zama carbohydrate: Lili ndi 9 magalamu a chakudya.
Chophimba chamafuta: Lili ndi 1.5 magalamu amafuta.
panoNayi chiwongolero chatsatanetsatane pazosankha zosiyanasiyana komanso kuchuluka kwa zakudya zomwe zimafunikira kuti mupange chipika cha protein, chotchinga cha carb, kapena mafuta.
Zomwe Muyenera Kudya mu Zone Diet?
Mu Zone Diet, zambiri za zakudya zomwe amasankha, chimodzi mwazakudya zopatsa thanzi Zakudya za Mediterranean ikufanana ndi. Zosankha za zakudya malinga ndi magulu a zakudya zomwe zingadyedwe muzakudya ndi izi;
mapuloteni
- Ng'ombe, mwanawankhosa, ng'ombe ndi nkhosa
-Nkhuku yopanda khungu komanso bere la Turkey
- Nsomba ndi nkhono
- Mazira azungu
- Tchizi zopanda mafuta ochepa
- Mkaka wopanda mafuta ochepa komanso yogurt
mafuta
- peyala
- Mtedza, hazelnuts, ma cashews, amondi kapena pistachio
- Mafuta a Peanut
– Tani
- Mafuta monga canola, sesame, peanut oil, mafuta a azitona
Iwo ndi mtundu wa antioxidant. Antioxidants amathandizira kuti thupi lichepetse ma free radicals. Ma radicals aulere amayamba chifukwa cha thupi lachilengedwe komanso zinthu zakunja monga zakudya zopanda thanzi komanso kusuta.
Pamene mamolekyuwa amawunjikana, amatha kuyambitsa kupsinjika kwa okosijeni. Izi zingayambitse kutupa ndi kuwonongeka kwa maselo, zomwe zingawonjezere chiopsezo cha matenda, kuphatikizapo khansa zina. Zipatso ndi ndiwo zamasamba ndi magwero achilengedwe a antioxidants.
Omega 3 mafuta acids
Kafukufuku amasonyeza kuti mafuta a omega 3 angathandize kuchepetsa kapena kuchepetsa kutupa. Nsomba zamafuta monga sardines ndi magwero abwino amafuta a omega 3. Zone Dietamalimbikitsa kutenga polyphenol antioxidant supplements tsiku lililonse ndi mafuta a nsomba.
Ndi Zakudya Zotani Zomwe Muyenera Kupewa mu Zone Diet?
Zone DietNdithu palibe choletsedwa. Koma zosankha zina za zakudya zimaonedwa kuti ndi zoipa chifukwa zimalimbikitsa kutupa.
Zipatso zambiri shuga
Monga nthochi, mphesa, zoumba, zipatso zouma ndi mango.
Masamba omwe ali ndi shuga wambiri kapena wowuma
Monga nandolo, chimanga, kaloti ndi mbatata.
Ma carbohydrate oyeretsedwa komanso okonzedwa
Mkate, pasitala, Zakudyazi ndi zinthu zina zoyera ufa.
Zakudya zina zosinthidwa
Mulinso zakudya zam'mawa ndi ma muffins.
Zakudya zokhala ndi shuga wowonjezera
Monga fudge, keke ndi makeke.
Zakumwa zozizilitsa kukhosi
Zakumwa zonse za shuga komanso zopanda shuga ndizosavomerezeka.
khofi ndi tiyi
Achepetseni, chifukwa madzi ndi chakumwa chopindulitsa kwambiri.
Sample Diet Plan yokhala ndi Zone Food Block for Men
Pano pali chitsanzo cha zakudya za amuna wamba omwe ali ndi midadada 14 ya chakudya.
Sample Diet Plan yokhala ndi Zone Food Block for Women
Pano pali chitsanzo cha zakudya za amayi wamba, okhala ndi midadada 11 ya chakudya.
Chakudya cham'mawa (zakudya 3):
2 mazira, owiritsa
3 magawo a nyama yankhumba
1/2 apulo
1 chikho (156 magalamu) cha bowa, yophika
630 magalamu a sipinachi, yophika
Supuni 1 (5 ml) mafuta a azitona
Chakudya chamasana (zakudya zitatu):
60 g nkhuku yokazinga, yopanda khungu
1 mazira owiritsa
2 mitu ya letesi ya iceberg
1 chikho (70 magalamu) cha bowa yaiwisi
1 chikho (100 magalamu) yaiwisi nkhaka, sliced
1 kagawo wa tsabola wofiira
2 makapu avocado
Supuni 1 (5 ml) vinyo wosasa
1 plums
Chakudya chamadzulo (chakudya chimodzi)
1 mazira owiritsa
3 amondi
1/2 apulo
Chakudya chamadzulo (zakudya zitatu)
110 magalamu a nsomba, yokazinga
2/3 chikho (67 magalamu) mbatata yophika, yophika
1 mitu ya letesi ya iceberg
1/4 chikho (40 magalamu) tomato yaiwisi
1 chikho (100 magalamu) yaiwisi nkhaka, sliced
2 makapu avocado
1/3 supuni ya tiyi (3.3 ml) mafuta a azitona
Chakudya Chakudya Chakudya (chakudya chimodzi):
1/4 chikho (56 magalamu) a kanyumba tchizi
6 mtedza
1/2 lalanje
Kodi Zone Diet Imachepa Bwanji?
Zone DietCholinga chake ndi kukhathamiritsa mahomoni kuti alole thupi kulowa m'malo otchedwa "Zone". Apa ndipamene thupi limakonzedwa kuti liziwongolera kutupa kuchokera ku zakudya.
Dr. Sears amalimbikitsa kuyesa magazi atatu kuti mudziwe ngati muli mu "Zone."
Chiwerengero cha TG / HDL
Ichi ndi chiŵerengero cha mafuta "oyipa", otchedwa triglycerides, ku "zabwino" za HDL cholesterol m'magazi. Mtengo wotsika umakhala wathanzi ndipo umatanthauza kulinganiza bwino kwa cholesterol.
Zone Diet Zochepera 1 zikuwonetsa mtengo wabwino, womwe ndi wotsika. Kuchuluka kwa TG/HDL kumawonjezera chiopsezo cha matenda a mtima. Mtengo uwu uyenera kuyang'aniridwa ndi katswiri wazachipatala.
Chiwerengero cha AA/EPA
Ichi ndi chiŵerengero cha omega 6 mpaka omega 3 mafuta m'thupi. Kutsika mtengo kumatanthauza kuti muli ndi omega 3 mafuta ambiri m'magazi, omwe ali odana ndi kutupa.
Zone Dietakuwonetsa mtengo wotsika wa 1.5-3. Ngati ndi nambala yayikulu ya chiŵerengero chanu cha AA/EPA, kukhumudwaMutha kukhala pachiwopsezo chowonjezeka cha kunenepa kwambiri komanso matenda ena osatha.
Zone Dietzikuwonetsa mtengo wochepera 5%. Kuchuluka kwa HbA1c kumawonjezera chiopsezo cha matenda a shuga.
HbA1c iyenera kuyesedwa ndi katswiri wazachipatala.
Malangizo a Zone Diet Supplement
Zone Dietkuti muwonjezere phindu la thanzi Mafuta a nsomba Amalimbikitsa kugwiritsa ntchito omega 3 supplements monga Amachepetsa chiopsezo cha "choyipa" cha LDL cholesterol m'thupi ndi matenda ena osatha.
Zone Diet Amalimbikitsanso kutenga zowonjezera za polyphenols, mamolekyu omwe amapezeka muzomera zomwe zimakhala ndi antioxidant.
Ubwino wa Zone Diet
- Mosiyana ndi zakudya zina, Zone Diet sichiletsa chakudya.
- Komabe, zimatsutsana ndi zosankha zoipa monga shuga wowonjezera ndi zakudya zowonongeka.
- Izi, Zone DietIzi zimapangitsa kuti zikhale zokongola kwambiri kuposa zakudya zina za anthu omwe akulimbana ndi zoletsa zakudya.
- Zone Diet Zakudya zovomerezeka zazakudya zaku Mediterranean ndizofanana kwambiri. Zakudya za ku Mediterranean ndi imodzi mwazakudya zabwino kwambiri zothandizidwa ndi umboni wokhala ndi moyo wautali.
Kuchepetsa kutupa komwe kumayambitsidwa ndi zakudya kuti afike pamlingo wa "Zone" ndichinthu chinanso chazakudya. Zone Dietamanena kuti pamene chandamale cha makhalidwe a magazi afika, thupi adzakhala pa mlingo "Zone".
Komanso, Zone DietPali umboni wochepa wochirikiza 40% carbs, 30% mapuloteni, ndi 30% mafuta monga mulingo woyenera kwambiri chiŵerengero cha kutaya mafuta ndi ubwino thanzi.
Mu kafukufuku wina, zotsatira za zakudya munali 60% chakudya, 15% mapuloteni ndi 25% mafuta anapezeka 40% zimam`patsa, 30% mapuloteni ndi 30% mafuta. Zone DietZotsatira zake zinayerekezedwa.
Chosangalatsa ndichakuti, kafukufukuyu adawonetsanso kuti panalibe kusiyana kwakukulu mu shuga, mafuta, ndi cholesterol pakati pamagulu awiriwa.
Izi, Zone Diet ndipo amatanthawuza kuti chiwerengero cha magazi chopezeka mu maphunziro ena chikhoza kukhala chifukwa chowonjezera ndi omega 3 ndi polyphenols, m'malo mopindula ndi zakudya zokha.
Kodi Muyenera Kuyesa Zone Diet?
Kuti muchepetse thupi, muyenera kusankha zakudya zomwe zimagwirizana ndi moyo wanu. Ngati mukufuna zakudya zokhala ndi zakudya zofanana ndi Zakudya za Mediterranean Zone Diet akhoza kukhala abwino kwa inu.
Ngakhale kuti chiphunzitso cha zakudya chikugwirizana ndi zotsatira za thanzi labwino, palibe umboni wokwanira wotsimikizira kuti kudya zakudya kumachepetsa chiopsezo cha matenda aakulu, kukalamba pang'onopang'ono, kusintha thupi lanu, kapena kukupangitsani kuganiza mofulumira.
Kuti mukhale ndi zakudya zopatsa thanzi, Zone Diet Ikhoza kukuthandizani.
