Chii chinonzi Sonoma Diet, Inogadzirwa Sei, Inoderedza Uremu?

Sonoma kudyayakagadzirirwa kuderedza uremu nekuvandudza hutano hwese, Kudya kweMediterraneanItsika yekudya inokurudzirwa ne

Inosimbisa kutonga kwechikamu uye kushandiswa kwezvokudya zvakasiyana-siyana, zvinovaka muviri.

Chii chinonzi Sonoma Diet?

Sonoma kudya, nyanzvi yezvekudya uye munyori Dr. Icho chirongwa chekurasikirwa nehuremu chakagadzirwa naConnie Guttersen.

Bhuku rekutanga pamusoro pekudya rakabudiswa muna 2005, asi shanduro yakadzokororwa inonzi "The New Sonoma Diet" yakabudiswa muna 2011.

Bhuku raGuttersen rinovimbisa kuderedza uremu mukati memazuva gumi ekutanga ekudya. Yakafuridzirwa nekudya kweMediterranean Sonoma kudyaInokurudzira kushandiswa kwakaenzana kwemichero, miriwo, mapuroteni akaonda, zviyo zvakakwana, nyemba, nzungu uye mafuta omuorivhi. 

Gutterson, sonoma kudyaZvimwe zvikamu zvechikafu zvinorambidza chikafu chine makabhohaidhiretsi.

Kushandiswa kwemafuta akawandisa, doro uye zvinotapira zvekugadzira hazvikurudzirwe zvakare.

Iyo Sonoma Diet Inoderedza Huremu Sei?

Sonoma kudyayakakamurwa kuita nhanho nhatu dzakasiyana. Nhanho yekutanga ndiyo ipfupi uye inorambidza zvakanyanya, mushure mezvo izvo zvinogumira zvinoderedzwa zvishoma nezvishoma.

Imwe neimwe nhanho ine zvinotevera gumi "zvekudya zvesimba":

- Blueberries

- Strawberry

- Mazambiringa

- Broccoli

- Mhiripiri

- Sipinachi

– Zviyo zvose

- Mafuta omuorivhi

- Madomasi

- Almond

Izvi zvikafu zvinoumba hwaro hwechikafu nekuti zvinogadziriswa zvishoma uye zvinopa chikafu chakakosha senge mavhitamini, mamineral, fiber uye mafuta ane hutano.

Zvinokurudzirwa kuti udye katatu pazuva uye chete snack pakati pekudya kurwisa nzara. Kunyange zvazvo pasina chikonzero chekuverenga macalorie, chikamu chekutonga chiri pamwoyo wekudya.

1 danho

1 danho, sonoma kudyaIyi ndiyo nhanho yekutanga uye inorambidza zvakanyanya

Inotora mazuva e10 uye yakagadzirirwa kukurudzira kukurumidza kurasikirwa, kuderedza tsika yehuga, uye kudzidzisa chikamu chekutonga.

Panguva ino, iwe unofanirwa kudzivisa zvese zvinotevera zvekudya:

Akawedzera shuga

Uchi, shuga chena, maple syrup, agave, sweets, soda uye jam

zviyo zvakanatswa

Zviyo zvakagadzirwa nemupunga muchena, chingwa chichena, uye tsanga dzakanatswa

anonhuwirira

Margarine, mayonnaise, sosi dzakakora, uye mafuta akawanda ekubikisa (kunze kwemafuta emuorivhi akawedzerwa, mafuta ecanola, uye mafuta enzungu)

Zvigadzirwa zvemukaka

Yogurt (chero rudzi), yakazara-mafuta cheeses uye bhotela

mimwe michero

Banana, mango, pomegranate uye peach

mimwe miriwo

Mbatata, chibage, peas, squash yechando, artichokes, karoti uye beet

Zvokudya zvinotapira zvekugadzira uye doro

Zvimwe zvezvikafu zvinotenderwa panguva yechikamu 1 uye kudya ndezvinotevera:

miriwo isina-starchy

Leeks, asparagus, celery, cauliflower, broccoli, matomatisi, sipinashi uye mhiripiri

Chibereko (imwe kushumira pazuva)

Strawberry, blueberry, apuro uye apricot

Yese zviyo (kusvika maviri servings pazuva)

Oats, mupunga wemusango uye chingwa chezviyo, pasta uye zviyo zvemangwanani

mukaka

Low-fat cottage cheese, Parmesan, skim mukaka

Protein

Mazai (1 rose uye 2 vachena pazuva), hove, bhinzi (inogumira 1/2 kapu kana 30 gramu pazuva), uye kuonda kuchekwa kwemombe nehuku.

Mafuta (kusvika katatu pazuva)

Extra virgin olive oil, almonds, avocados, peanut butter, uye walnuts

zvinwiwa

Kofi yakasviba, tii isina shuga uye mvura

Kunyange vasingaverenge macalorie, vanhu vazhinji vanodya anenge 1-1.000 makorikori pazuva muchikamu chekutanga nekuti saizi yezvikamu ishoma.

2 danho

Danho rechipiri rinotanga mushure memazuva gumi ekutanga ekudya. Danho rekutanga rinotora nguva yakareba nekuti rinoenderera mberi kusvika wasvika pahuremu hwako.

Zvikafu zvese zvinotenderwa muchikamu chekutanga zvinobvumidzwawo muchikamu ichi, asi zvimwe zvikafu zvakamborambidzwa zvinogona kudyiwawo.

Zvichienderana nesarudzo dzekudya, unogona kushandisa 2-1.500 macalorie muchikamu chechipiri. Iyi ingori mutengo unofungidzirwa.

Muchikamu chechipiri, zvinotevera zvichawedzerwa kune inodyiwa runyorwa:

Aparap

Tsvuku kana chena, 180 mL pazuva

muriwo

Miriwo yose kunze kwembatatisi chena

muchero

Muchero wose asi pasina muto

Zvigadzirwa zvemukaka

Nonfat yoghurt

Desserts

Chokoreti yakasviba

mabhanana michero ine yakakwira carbohydrate content, senge Mbambaira Miriwo yakadai semiriwo inogumira kune imwe kushumira pazuva, yakaderera carb sarudzo inogona kudyiwa kakawanda.

3 danho

3nd stage sonoma kudyaIchi ndicho chikamu chekudzora uremu. Mazhinji eiyo tier 2 mitemo inoshanda, asi kune yakawanda kuchinjika uye dzimwe sarudzo dzekudyira.

Iwe unofanirwa kutanga kushandisa danho iri mushure mekunge wasvika pakurasikirwa kwako uremu chinangwa.

Danho rechitatu rinobvumira macarbohydrates akakwira zvishoma nemafuta, senge zvihwitsi, muto, zviyo zvakanatswa, zvigadzirwa zvemukaka zvakakora, uye mbatatisi chena.

Kana iwe ukaona kuti uri kuwedzera uremu, zvinokurudzirwa kuti udzokere kudanho rechipiri kusvikira wasvika kune yako chinangwa uremu zvakare.

Ko Sonoma Diet Inoita Kuti Uite Slimming?

Kunze kwemishumo yeanecdotal, hapana humbowo hwesainzi hwepamutemo sonoma kudyaHazviratidzi kuti zvinobatsira pakuonda.

Asi ongororo dzakawanda dzinoratidza kuti yakaderera-calori Mediterranean-style yekudya inoshanda kune kwenguva yakareba uremu manejimendi.

Sonoma kudya inogona kupa mhedzisiro yakafanana sezvo ichizvienzanisira pachayo maererano nekudya kweMediterranean.

Kunyanya, kuderedza kudya kwakagadzirwa uye shuga, kudya zvakasiyana-siyana zvemichero, miriwo, zviyo zvakakwana, mapuroteni akaonda uye mafuta ane utano achakurumidza kuderedza uremu.

Asi kuderedza uremu inzira yakaoma iyo inobatwawo nekuita kwemuviri, kunaka kwekurara, metabolism, zera uye zvimwe zvinhu.

Ndeapi Mabhenefiti eSonoma Diet?

Sonoma kudyaIine hutano hwakafanana hunobatsira sezvo inotevedzera kudya kweMediterranean nenzira dzakawanda.

Makumi emakore ekutsvakurudza akawana kuti kudya kweMediterranean ndeimwe yemhando dzakanakisisa dzekudya kwekusimudzira hutano hwese uye kudzivirira zvirwere zvisingaperi zvakadai sechirwere chemwoyo uye chirwere cheshuga.

Kunowedzera kudya kunovaka muviri

Sonoma kudya Inokurudzira kudya zvakakosha uye zvinovaka muviri. Miriwo, michero, zviyo zvakakwana uye mapuroteni akaonda anoumba hwaro hwekudya.

Inogona kuvandudza hutano hwemoyo

Zvidzidzo zvakawanda zvinoratidza kuti kudya kweMediterranean-style kunotsigira hutano hwemwoyo.

Sonoma kudya Iyo yakaderera zvakanyanya mumafuta akazara uye inogona kuderedza njodzi yechirwere chemoyo.

Inogona kuderedza mazinga eshuga

Zvokudya zvinocheka shuga uye zvinonatsiridza kudya kwezviyo uku uchisimudzira fiber, mapuroteni, uye chikafu chezvirimwa zvese zvinogona kukurudzira hutano hwehuga hweropa.

Sonoma kudyainoganhurira matsime makuru ese ezviyo zvakanatswa uye shuga. Uyezve, Sonoma kudyaCarbohydrate yemukati yakadzikira uye inouya zvakanyanya kubva kune yakakwira-fiber chikafu senge zviyo, michero, uye nyemba.

Kudzikamisa mazinga eshuga yeropa kunogona kuderedza njodzi yechirwere cheshuga, chirwere chemoyo, uye mamwe mamiriro.

Ndezvipi Zvakaipa zveSonoma Diet?

Sonoma kudyaKunyangwe iine mabhenefiti akasiyana, haina kukodzera munhu wese. 

Inomisa zvakanyanya calorie kudya

Nhanho 1 yeSonoma yekudya inopa kukurumidza kurasikirwa.

Zvakadaro, iyi 10-zuva yekuvhundutsa chikamu inogona kuderedza zvakanyanya kudya kwekoriori, iyo isina hutano. Kudya macalorie mashoma anokuisa panjodzi yenzara yakanyanya uye kushaya chikafu chinovaka muviri. Izvi zvinokonzera kuderera kwehuremu hwemvura, kwete mafuta.

Inodhura

Sonoma kudyaZvizhinji zvezvikafu zvinofanirwa kudyiwa mangwanani zvinodhura, zvichitadzisa kuwana uye kunetsa bhajeti rekudya.

3-Mazuva Sample Menu

Sonoma diet book uye bhuku rekubika rine mabikirwo akati wandei pachikamu chimwe nechimwe chechirongwa. Iyo 2-yemazuva emuenzaniso menyu yechikamu chechipiri ndeiyi inotevera:

Zuva rekutanga

Chisvusvuro Skim mukaka uye 100% yakazara zviyo zviyo

Lunch: Turkey, hummus uye akachekwa miriwo

Kudya kwemanheru: Salmon yakagochwa ine quinoa, broccoli yakagochwa, uye 180 mL waini chena

Zuva rechipiri

Chisvusvuro Chimedu chechingwa chegorosi ine ham, mhiripiri uye mazai machena

Lunch: Sipinachi saladi nehuku yakagochwa, maarmond akachekwa uye sitirobheri

Kudya kwemanheru: Brown mupunga pilaf nemiriwo uye 180 mL waini tsvuku 

Zuva rechitatu

Chisvusvuro Mushroom omelet

Lunch: Salad ine yakasanganiswa girinhi, miriwo mitsva, matomatisi, maorivhi uye huku yakakangwa

Kudya kwemanheru: Yakagochwa yakaonda steak negirinhi bhinzi, bhero mhiripiri, akachekwa avocado, uye 180 mL waini tsvuku.

Semagumo;

Sonoma kudya, Dr. Icho chirongwa chekurasikirwa nehuremu chakatsanangurwa mubhuku rezita rimwechete naConnie Guttersen. Inobva pakudya kweMediterranean uye inokurudzira kushandiswa kwezvokudya zvakasiyana-siyana zvine utano zvakadai semiriwo, michero, nyama yakaonda uye mafuta omuorivhi.

Ichabatsira kuderedza uremu sezvo ichibvisa chikafu chakagadzirwa uye ichinyatso kudzora hukuru hwezvikamu.

Nekudaro, inodhura uye chikamu chayo chekutanga chinoganhurira zvakanyanya.