Nzira yekuderedza uremu neMayo Clinic Diet?

Mayo Clinic DietPanzvimbo pekudya, imararamiro aunogona kutevera muhupenyu hwako hwose. Panzvimbo pokurambidza zvimwe zvokudya, inotarisa pakuchinja maitiro.

Muchinyorwa ichi "mayo kliniki kudya zvichaziviswa uye "mayo clinic diet list" Achapiwa.

Chii chinonzi Mayo Clinic Diet?

Mayo Clinic DietYakagadziridzwa nenyanzvi dzekurasikirwa nehuremu paMayo Clinic, imwe yemasisitimu epamusoro echipatara muUSA.

Yakabudiswa muna 1949 uye yakagadziridzwa muna 2017 Bhuku reMayo Clinic Dietkunobva pa. Magazini yakasiyana uye webhusaiti yehutano inowanikwawo.

Mayo Clinic Dietanoshandisa piramidhi kukurudzira kurovedza muviri uye kuratidza huwandu chaihwo hwekudya hunofanira kudyiwa paunenge uchidya.

Zvibereko, miriwo uye basa remuviri rinoumba hwaro hwepiramidhi. Carbs inosanganisira iyo inotevera layer, inoteverwa neprotein, mafuta, uye pakupedzisira masiwiti.

Piramidhi inotsanangura makabhohaidhiretsi sechingwa nezviyo, nepo mimwe miriwo ine sitachi yakaita sechibage nembatatisi ichionekwa semakabhohaidhiretsi pakudya uku.

Chikafu chinokuudza kuti udzikise saizi yako yezvikamu uye inokuratidza nzira yekuronga chikafu chako chakatenderedza piramidhi yechikafu.

Mayo Clinic Diet Matanho

Mayo Clinic DietPane matanho maviri mu:

"Kurasika!” - Mavhiki maviri ekutanga akagadzirirwa kuwedzera uremu.

“Rarama!” - Danho rechipiri nderekutevera kweupenyu hwose.

Zvinoenderana nechikamu chekutanga chekudya, pane 5 miitiro mitsva yaunoda kushandura, 5 miitiro mitsva yaunoda kugadzira, uye 5 "bhonasi" maitiro ekuona mhedzisiro. Zvinonzi kuti uchinje mamwe maitiro, unofanirwa kuita zvinotevera:

1. Dzivisa kudya shuga yakawedzerwa.
2. Dzivisa snacks, kunze kwemichero nemiriwo.
3. Usadya nyama yakawanda uye usanwa mukaka wakakwana.
4. Usambodya uchiona TV.
5. Rega kudyira kunze – kana chikafu chawakahodha chisingaenderane nezvinotarirwa nekudya.

Zvinokurudzirwa kuti uwedzere maitiro aya:

1. Iva nekudya kwemangwanani kune utano.
2. Idya zvinokwana zvina zvemiriwo nemichero pazuva.
3. Idya zviyo zvakaita semupunga webrown nebhari.
4. Kudya mafuta ane utano semafuta omuorivhi. Deredza mafuta akazara uye dzivisa mafuta ekutengesa.
5. Famba kana kurovedza muviri kwemaminitsi makumi matatu kana kupfuura zuva rega rega.

Maitiro ebhonasi ekutora anosanganisira kuchengeta chikafu uye majenari ekuita, kurovedza muviri maminetsi makumi matanhatu kana anopfuura pazuva, uye kudzivirira chikafu chakagadzirwa.

Iyo Logic yeMayo Clinic Diet

Chikamu chekutanga, chinotora mavhiki maviri, chakagadzirirwa kuguma nekurasikirwa kwekurema kwe 3-5 kg. Unobva waenda pachinhanho chechipiri chaunoshandisa mitemo yakafanana.

Vatsigiri vekudya vanoti kuverenga calorie hakudiwi, asi zvakadaro Mayo Clinic Diet calorie restriction. Macalorie ako anodiwa anotariswa nehuremu hwako hwekutanga uye kubva pa1.200-1.600 makorikori pazuva kuvakadzi uye 1.400-1.800 yevarume.

Tevere, chikafu chinokurudzira kuti mangani masevhisi emiriwo, michero, makabhohaidhiretsi, mapuroteni, mukaka, uye mafuta aunofanira kudya zvichienderana nezvinangwa zvako zvekoriori.

Semuenzaniso, chirongwa che 1.400-calorie chinodya 4 servings yemiriwo nemichero, 5 servings yemakhahydrates, 4 servings yeprotein kana mukaka, uye 3 servings yemafuta.

Kudya uku kunotsanangura kushumira kwemuchero sehukuru hwebhora retennis, uye kushumira kweprotein inenge 85 gramu.

Zvokudya zvakagadzirirwa kuderedza kudya kwekoriori ne500-1.000 makorikori pazuva muchikamu chechipiri, saka unorasikirwa ne0.5-1 kg pavhiki.

Kana iwe uchida kuderedza uremu nekukurumidza, iwe unofanirwa kudya mashoma macalorie. Paunosvika uremu hwako hwaunoda, unofanirwa kudya nhamba yemakoriyori anokubvumira kuchengetedza uremu hwako.

Unogona Kurasikirwa Uremu Neiyo Mayo Clinic Diet?

Avo vanotevera Mayo Clinic DietAnodya chikafu chine hutano semichero, miriwo uye zviyo zvakakwana, izvo zvinogona kubatsira kuderedza uremu, pamwe nekuisa pfungwa pakurovedza muviri.

Kudya chikafu chakanyanya mufiber kunokurudzira kuonda nekuderedza nzara uye kukuita kuti unzwe wakaguta.

Pamusoro pezvo, zvidzidzo zvinoratidza kuti kurovedza muviri paunenge uri pakudya kwakaderera-koriori kunoshanda zvakanyanya mukusimudzira uremu pane kudya wega.

Zvakare, kudya panguva imwe chete uye kurovedza muviri kunobatsira kuchengetedza mhasuru yakawanda, iyo inozosimudzira metabolism, kuwedzera uremu.

Chii Chaunofanira Kudya Mukudya?

Mayo Clinic Diets piramidhi yechikafu inokutendera iwe kuti uwane imwe nhamba yezvikafu kubva kumapoka akasiyana echikafu. Nepo chikafu chese chisina magumo, zvimwe zvekudya zvinokurudzirwa pane zvimwe. Zvokudya zvinokurudzirwa mukudya ndezvi:

Zvibereko

Itsva, yakaoma kana muto - ichava 100% muto uye 120 ml inogona kudyiwa pazuva.

muriwo

tsva kana chando

Zviyo zvose

Zviyo, oatmeal, chingwa chezviyo, pasta uye mupunga mutsvuku

Protein

bhinzi dzemumagaba, tuna, dzimwe hove, nyama chena isina ganda, mazai machena,

mukaka

Yoga isina mafuta kana kuti isina mafuta, chizi, nemukaka

anonhuwirira

Unsaturated mafuta akadai semafuta omuorivhi, avocado, uye nzungu

Desserts

Hapana anodarika makumi manomwe neshanu makorikori emasiwiti pazuva, kusanganisira makuki, makeke, shuga yepatafura, uye doro (chete muchikamu chechipiri chekudya)

Zvokudya zvekudzivisa

Mayo Clinic Diet Hapana chikafu chinorambidzwa zvachose pachirongwa.

“Kurasika!” Doro uye shuga yakawedzerwa zvinorambidzwa mukati memavhiki maviri ekutanga, asi mushure memavhiki maviri ekutanga, unogona kuwana kusvika ku75 makorikori eshuga kana zvinwiwa zvinodhaka pazuva.

Zvokudya zvaunofanira kudzora kana kudzivirira pakudya uku zvinosanganisira:

Zvibereko

Chibereko chemumagaba mune sirasi, 100% isiri-michero juice zvigadzirwa

muriwo

Egypt ve mbatatisi Kufanana nemiriwo ine starchy - inoverengwa sechisarudzo chemakhahydrates.

makabhohaidhiretsi

Shuga dzakanatswa sehupfu chena uye shuga yepatafura

Protein

Nyama dzakazara mumafuta akazara, senge soseji nemasoseji

mukaka

Mukaka wose, chizi, uye yogati

anonhuwirira

Trans mafuta anowanikwa muzvokudya zvakagadzirwa, pamwe chete nemafuta akazara akadai sezai yolks, bhotela, kokonati mafuta, uye nyama tsvuku.

Desserts

Anopfuura makumi manomwe neshanu macalorie emapipi, makeke, makuki, makeke, kana zvinwiwa zvinodhaka pazuva.

Mayo Clinic Diet List

Sample 1.200-mazuva menyu yeiyo 3-calorie chirongwa. Zvirongwa zvepamusoro-calori zvichasanganisira zvakawanda zvemacarbohydrates, mapuroteni, mukaka, uye mafuta.

1 zuva

Chisvusvuro 3/4 kapu (68 magiramu) oatmeal, 1 apuro, uye tii

Lunch: 85 magiramu etuna, makapu maviri (472 magiramu) emagidhi akavhenganiswa, 1/2 kapu (43 magiramu) yechizi ine mafuta mashoma, chimedu chechingwa chegorosi, hafu yekapu (75 gramu) yeblueberries.

Kudya kwemanheru: 1 nehafu maspuni (7 ml) mafuta omuorivhi, hafu yekapu (75 magiramu embatatisi yakakangwa) uye 1/2 kapu (75 gramu) yehove nemiriwo.

Zvokudya 8 zviyo-zviyo zvinoputika ne 1 orenji uye 125 kapu (XNUMX gramu) yemakarotsi emwana

Mazuva maviri

Chisvusvuro 7 chimedu chechingwa chakakwana chakagadzirwa nehafu yeteapuni (3 magiramu) yemafuta, 1 mazai machena, 1 peya, uye tii.

Lunch: 85 magiramu ehuku yakakangwa, kapu imwe (180 gramu) yeasparagusi yakabikwa, 170 magiramu eyoga ine mafuta mashoma, uye 1/2 kapu (75 magiramu) yemaraspberries.

Kudya kwemanheru: Imwe hafu yeteapuni (7 magiramu) yemafuta omuorivhi, 75 magiramu emupunga wakabikwa wakabikwa uye 85 magiramu ehove nemiriwo.

Zvokudya Hafu yebhanana uye 1 ndiro yegaka rakachekwa

Mazuva maviri

Chisvusvuro 3/4 kapu (30 magiramu) ye oat bran flakes, imwe kapu (240 ml) yemukaka weskim, hafu yebhanana uye tii.

Lunch: 85 magiramu ezamu rehuku rakachekwa, 1 chidimbu chekudya chekudya.

Kudya kwemanheru: Imwe kapu (100 gramu) yegorosi yakabikwa pasta, bhinzi yakasvibirira nemafuta emuorivhi.

Zvokudya Imwe peya uye gumi cherry madomasi

Semagumo;

Mayo Clinic Dietchirongwa chekudya chakaenzana chinotarisa pamichero, miriwo, zviyo, uye mafuta ane utano. Kudya kunobatsira kuderedza uremu.

Kunyangwe zvisingade kuti iwe uverenge macalories, masevhisi emapoka ezvikafu akasiyana anotariswa, zvichienderana neinotarirwa calorie level.

Kana iwe uchitsvaga chikafu chehupenyu hwese, chikafu ichi isarudzo yakanyatsogadzikana.