Chii chinonzi Zone Diet, Inogadzirwa Sei? Zone Diet List

Zone kudyaInotarisira kuderedza kuzvimba uye kuchengetedza hutano hwe insulin. Inobatsira vanhu kuenzanisa kudya kwavo kweprotein uye carbohydrate.

Inokurudzirawo kudya mafuta ane hutano uye antioxidants, anosanganisira omega 3 mafuta uye polyphenol antioxidants mune yekuwedzera fomu.

Zvokudya zvinokurudzira kuderedza kudya kwekoriori asi hazviregi kudya kwekoriori kune imwe nhamba.

Zone kudyayakagadzirwa naDr. Barry Sears anoti chikafu chine chinangwa chekudzivirira kuzvimba nenzira inodzorwa. Rinotaurawo kuti rinogona kubatsira munhu kuderedza uremu, kuvandudza utano hwepfungwa nemuviri, uye kuderedza kuchembera..

Chii chinonzi Zone Diet?

Zone Dietchirongwa chekudya chinokurudzira varapi vayo kuti vadye 40% macarbohydrates, 30% mapuroteni, uye 30% mafuta.

Sechikamu chekudya, makhahydrates anosarudzwa anofanira kunge ane glycemic index yakaderera, zvinoreva kuti vanofanira kusunungura shuga zvishoma nezvishoma kubva muropa kuti ugare wakaguta kwenguva yakareba. Protein mafuta-asina mafuta, uye mafuta anofanirwa kunge ari akawanda monounsaturated mafuta.

Zone Diet Anopfuura makore 30 apfuura, imwe nyanzvi yokuAmerica ye<em>biochemist, Dr. Yakagadzirwa naBarry Sears. Bhuku rake rakatengesa zvakanyanya "The Zone" rakabudiswa muna 1995. Zone DietInoti inoderedza kuzvimba mumuviri. Dr. Maererano neSears, kana vanhu vachiwedzera uremu, kurwara, uye kukwegura, kuzvimba kunowedzera nekukurumidza.

Dr. Sears inotaura kuti semugumisiro wekuderedzwa kwekuputika, mafuta acharasika nokukurumidza sezvinobvira, kukwegura kuchaderedzwa, njodzi yechirwere chisingaperi ichaderera uye kushanda kuchawedzera.

Zone DietMimwe yemitemo yakakosha ndeiyi:

- Idya chikafu kana chekudya mukati meawa imwe yekumuka mangwanani.

- Tanga kudya kwega kwega kana snack neprotein ine mafuta mashoma, wozotevera nezvikafu zvine hutano hwemakhahydrates nemafuta.

-Kunyangwe uine nzara kana kwete, gara uchidya nenzira yekudya kukuru kwese kwemaawa 4-6 kana snack mushure memaawa 2-2.5.

-Kushandisa akawanda omega-3 uye polyphenols sezvo ane anti-kuzvimba zvinhu.

– Inwa kana magirazi masere emvura pazuva.

Iyo Zone Diet Inogadzirwa Sei?

Zone DietIko hakuna nhanho dzakananga uye dzinofanirwa kuteverwa kwehupenyu hwese. Zone DietPane nzira mbiri dzekushandisa: ruoko rweziso nzira kana Zone food blocksusashandise

Vanhu vazhinji vanotanga neruoko-ziso nzira uye vanoramba vachishandisa mabhuroki ekudya eZone sezvo iri mberi. Iwe unogona kushandura nzira yako pese paunonzwa wakagadzirira, sezvo nzira mbiri dzine mabhenefiti adzo.

Hand Eye Method

ruoko rweziso nzira Zone DietNdeipi nzira iri nyore yekutanga. Sezvinoratidzwa nezita racho, ruoko rwako uye ziso ndizvo chete zvishandiso zvaunoda kuti utange, asi zvinokurudzirwa kuisa nguva yekuteerera paunenge uchida kudya.

Munzira iyi, ruoko rwako runoshandiswa nenzira dzakawanda. Kuti uone ukuru hwemigove, minwe yako mishanu ichakuyeuchidza kudya kashanu pazuva uye kusave nekudya chero kwemaawa mashanu.

Zvichakadaro, shandisa ziso rako kufungidzira zvikamu zviri mundiro yako. Kuti ugadzire chikafu chinoshamwaridzana nenzvimbo, unofanirwa kutanga wapatsanura chikafu muzvikamu zvitatu.

Chetatu cheprotein yakaonda

Chikamu chimwe chete muzvitatu chekudya kwako chinofanira kunge chine sosi yeprotein yakaonda, ingangoita ukobvu hwechanza chako.

zvikamu zviviri muzvitatu zvemakhahydrates

Zvikamu zviviri muzvitatu zvekudya kwako zvinofanirwa kuve nemacarbohydrates ane yakaderera glycemic index.

mamwe mafuta 

Idya mafuta anonzi monounsaturated, akadai semafuta omuorivhi, avocado, kana nut butter.

Ruoko rweziso nzira yevanotanga Zone DietYakagadzirwa senzira iri nyore yekushandisa Iyo zvakare inochinjika uye inobvumira yekudyira kunze. 

Zone Food Block Method

Zone chikafu mabhuroki anoverenga kuti mangani magiramu eprotein, makabhohaidhiretsi uye mafuta anogona kuwanikwa pazuva. Zone DietYakagadzirirwa kugadziridza muviri uri mumiviri yedu.

Huwandu hwemabhuroki eZone anofanirwa kudyiwa pazuva zvinoenderana nehuremu hwako, kureba, chiuno uye kuyerwa kwehudyu. nhamba yako kubva pano Unogona kuverenga. Murume wepakati anodya 14 Zone blocks pazuva; Mukadzi wepakati anodya 11 Zone blocks pazuva.

Kudya kukuru kwakadai sekudya kwemangwanani, kwemasikati kana kudya kwemanheru kune mabhuroki matatu kusvika mashanu eZone, nepo chikafu chinogara chine imwe Zone block. Imwe neimwe Zone block ine protein block, mafuta block, uye carbohydrate block. 

Protein block: Iine magiramu manomwe eprotein.

Carbohydrate block: Iine magiramu 9 emakhahydrates.

Oiri block: Iine 1.5 gramu emafuta. 

panoHeino gwara rakadzama pane dzakasiyana sarudzo uye kuti ingani chikafu sarudzo inodiwa kugadzira protein block, carb block, kana mafuta block. 

Chii Chaunofanira Kudya muZone Diet?

MuZone Diet, zvakawanda zvezvisarudzo zvavo zvekudya, imwe yezvokudya zvine utano Mediterranean Diet zvakafanana ne. Zvokudya zvingasarudzwa maererano nemapoka ezvokudya zvinogona kudyiwa mukudya ndezvinotevera;

Protein

- Nyama yemombe yakaonda, gwayana, mhuru negwai

- Huku isina ganda uye turkey zamu

- Hove nehove

- Mazai machena

– Chizi chine mafuta mashoma

– Mukaka une mafuta mashoma uye yogati

mafuta

- yekotapeya

– Nzungu, hazelnuts, cashews, maamondi kana pistachio

– Ruomba rwenzungu

– Tahini

- Mafuta akadai semafuta ecanola, sesame oil, peanut oil, neolive oil 

makabhohaidhiretsi

- Zvibereko zvakadai semastrawberries, maapuro, maranjisi, plums

– Miriwo yakaita semagaka, mhiripiri, sipinachi, matomatisi, howa, pizi.

– Zviyo zvakaita sehupfu nebhari

Polyphenols

Iwo rudzi rwe antioxidant. MaAntioxidants anobatsira muviri kumisa mahara radicals. Mahara radicals anokonzerwa nemaitiro emuviri wepanyama uye zvinhu zvekunze zvakadai sekudya kusina kunaka uye kusvuta.

Sezvo aya mamorekuru achiunganidza, anogona kukonzera oxidative kusagadzikana. Izvi zvinogona kukonzera kuzvimba uye kukuvara kwesero, izvo zvinogona kuwedzera njodzi yechirwere, kusanganisira mamwe magomarara. Zvibereko nemiriwo zviwanikwa zve antioxidants.

Omega 3 fatty acids

Zvidzidzo zvinoratidza kuti omega 3 oiri inogona kubatsira kuderedza kana kubata kuzvimba. Hove dzine mafuta dzakaita semasadhini matsime akanaka emafuta omega 3. Zone Dietinokurudzira kutora zuva nezuva polyphenol antioxidant supplements uye hove mafuta ekuwedzera.

Ndezvipi Zvokudya Zvaunofanira Kudzivisa muZone Diet?

Zone DietHapana chinorambidzwa zvachose. Asi dzimwe sarudzo dzechikafu dzinonzi hadzina kunaka nekuti dzinosimudzira kuzvimba. 

Zvibereko zvine shuga yakawanda

Zvakadai semabhanana, mazambiringa, mazambiringa, michero yakaomeswa nemango.

Miriwo ine shuga yakawanda kana starchy

Sezvakaita pizi, chibage, makarotsi uye mbatatisi.

Yakanatswa uye yakagadziriswa makhahydrates

Chingwa, pasta, noodles uye zvimwe zvigadzirwa zveupfu chena.

Zvimwe zvokudya zvakagadzirwa

Inosanganisira zviyo zvemangwanani uye muffin.

Zvokudya zvine shuga yakawedzerwa

Sezvakaita fudge, keke uye makeke.

Zvinwiwa zvinotapira

Zvose zvinwiwa zvine shuga uye zvisina shuga hazvikurudzirwe.

kofi uye tii

Zvidzikise, nekuti mvura inwiwa inobatsira.

Sample Diet Plan ine Zone Food Block yevarume

Heino chirongwa chekudya chekuenzanisira kune wepakati murume ane 14 zone chikafu mabhuroki.

Chisvusvuro (4 zvidhinha zvekudya):

2 mazai, akabikwa

3 zvimedu zveTurkey bacon

30 magiramu e-low-fat cheese

1 maapuro

3630 magiramu epinashi, yakabikwa

1 kapu (156 gramu) yehowa, yakabikwa

1/4 mukombe (53 gramu) hanyanisi, yakabikwa

16.6 ml mafuta omuorivhi 

Zvokudya zvemasikati (4 zvidhinha zvekudya):

85g yehuku yakagochwa, isina ganda

1 mazai akabikwa

2 misoro ye iceberg lettuce

1 kapu (70 gramu) yehowa mbishi

1 kapu (100 gramu) gaka mbishi, rakachekwa

1 pepper tsvuku, yakachekwa

2 tablespoons avocado

1/2 teaspoon walnuts

1 teaspoon (5 ml) vhiniga

2 plums 

Masikati Snack (1 chikafu chekudya):

1 mazai akabikwa

3 maamanda

1/2 apple

Kudya kwemanheru (mabhuroki mana ezvokudya):

170 magiramu salmon, yakagochwa

200 gramu mbatatisi, yakabikwa

1 misoro ye iceberg lettuce

40 gramu tomate, mbishi

100 magiramu gaka mbishi, akachekwa

2 tablespoons avocado

2/3 teaspoon (3.3 ml) mafuta omuorivhi 

Nguva yekurara (1 chikafu chekudya):

1/4 mukombe (56 gramu) yekottage cheese

6 nzungu

1/2 orenji

Sample Diet Plan ine Zone Food Block yevakadzi

Heino chirongwa chekudya chemuenzaniso chemukadzi wepakati, ane 11 nzvimbo dzekudya mabhuroki.

Chisvusvuro (3 zvidhinha zvekudya):

2 mazai, akabikwa

3 zvimedu zveTurkey bacon

1/2 apple

1 kapu (156 gramu) yehowa, yakabikwa

630 magiramu epinashi, yakabikwa

1 teaspoon (5 ml) mafuta omuorivhi 

Zvokudya zvemasikati (mabhuru matatu ezvokudya):

60g yehuku yakagochwa, isina ganda

1 mazai akabikwa

2 misoro ye iceberg lettuce

1 kapu (70 gramu) yehowa mbishi

1 kapu (100 gramu) gaka mbishi, rakachekwa

1 chidimbu chepepuru tsvuku

2 tablespoons avocado

1 teaspoon (5 ml) vhiniga

1 plums

Masikati Snack (1 chikafu chekudya)

1 mazai akabikwa

3 maamanda

1/2 apple 

Kudya kwemanheru (3 mabhuroki ekudya)

110 magiramu salmon, yakagochwa

2/3 mukombe (67 gramu) mbatatisi, yakabikwa

1 misoro ye iceberg lettuce

1/4 mukombe (40 magiramu) madomasi mbishi

1 kapu (100 gramu) gaka mbishi, rakachekwa

2 tablespoons avocado

1/3 teaspoon (3.3 ml) mafuta omuorivhi

Nguva yekurara (1 chikafu chekudya):

1/4 mukombe (56 gramu) yekottage cheese

6 nzungu

1/2 orenji

Iyo Zone Diet Inoderedza Huremu Sei?

Zone DietInovavarira kukwidziridza mahormone kuti abvumire muviri kupinda iyo inonzi "Zone" mamiriro. Apa ndipo apo muviri unogadziridzwa kudzora kuzvimba kubva mukudya.

Zvakanakira kuve "munzvimbo" zvinosanganisira:

-Kurasikirwa nemafuta akawedzerwa emuviri nekukurumidza sezvinobvira

- Kuderedza kuchembera

-Kuita zvirinani uye nekukurumidza kufunga

Dr. Sears inokurudzira kuyedza maitiro matatu eropa kuti uone kana uri mu "Zone."

TG / HDL chiyero

Iyi ndiyo chiyero chemafuta "akaipa", anozivikanwa se triglycerides, kune "yakanaka" HDL cholesterol muropa. Kukosha kwakaderera kune hutano uye kunoreva yakanaka cholesterol chiyero.

Zone Diet Isingasviki 1 inoratidza kukosha kwakanaka, iyo yakaderera. Chiyero chepamusoro cheTG/HDL chinowedzera njodzi yechirwere chemoyo. Kukosha uku kunofanirwa kuongororwa nenyanzvi yezvehutano. 

AA/EPA Ratio

Iyi ireshiyo yeomega 6 kusvika omega 3 mafuta ari mumuviri. Kukosha kwakaderera kunoreva kuti une akawanda omega 3 mafuta muropa, ayo ari anti-inflammatory.

Zone Dietinoratidza kukosha kwakaderera kwe1.5-3. Kana iri nhamba yepamusoro yeAA/EPA ratio yako, kusuruvaraIwe unogona kunge uri panjodzi yekuwedzera kufutisa uye zvimwe zvirwere zvisingaperi.

Iwe unogona kuyedza iyo AA / EPA chiyero pane iyo Zone Diet webhusaiti.

HbA1c - Glycated Hemoglobin-

Iyi iavhareji yeshuga inobatanidzwa nemasero matsvuku eropa mukati memwedzi mitatu. A low value zvinoreva kuti huwandu hweshuga muropa hushoma.

Zone Dietinoratidza kukosha kwepasi pe5%. Yakakwira HbA1c inowedzera njodzi yechirwere cheshuga.

HbA1c inofanirwa kuongororwa nenyanzvi yezvehutano.

Zone Diet Supplement Recommendation

Zone Dietkuwedzera hutano hunobatsira Mafuta ehove Anokurudzira kushandisa omega 3 supplements akadai Inoderedza njodzi ye "yakaipa" LDL cholesterol mumuviri uye zvimwe zvirwere zvisingaperi.

Zone Diet Anokurudzirawo kutora ma supplements e polyphenols, mamorekuru anowanikwa mumiti ine antioxidant properties.

Mabhenefiti eZone Diet

- Kusiyana nezvimwe zvekudya, Zone Diet hairegi kudya.

-Zvisinei, zvinopesana nesarudzo dzisina kunaka dzakadai seshuga yakawedzerwa uye zvokudya zvakagadzirwa.

-Izvo, Zone DietIzvi zvinoita kuti iwedzere kutaridzika kupfuura mamwe madhiri kune vanhu vari kunetsekana nezvirambidzo zvekudya.

- Zone Diet Sarudzo dzechikafu dzakakurudzirwa dzekudya kweMediterranean dzakafanana. Iyo Mediterranean Diet ndeimwe yeakanakisa kudya kunotsigirwa nehumbowo hwekugara zvakanaka kwenguva refu.

- Zone Diet inopawo kushanduka nokuti kune nzira mbiri dzakasiyana dzekutevera kudya.

Kukuvadza kweZone Diet

Zone DietKunyangwe iine mabhenefiti akawanda, inewo zvimwe zvayakaipira.

Zone Diet Zvikumbiro zvekuvandudza kushanda. Zvisinei, ongororo yakaitwa yevamhanyi mushure mekudya kwakaratidza kuti pasinei nokuderedza uremu, vairasikirwa nokusimba uye kupera simba nokukurumidza kupfuura vamwe.

Kuderedza kuzvimba-kunokonzerwa nekudya kusvika padanho re "Zone" ndechimwe chirevo chekudya. Zone Dietinotaura kuti kana chinangwa cheropa chasvika, muviri unenge uri pa "Zone" level.

Nepo zvimwe zvidzidzo zvichiratidza kuti kudya kunogona kuvandudza huwandu hweropa, vaongorori vanoti kumwe kutsvagisa kunodiwa vasati vataura kuti zvinoderedza kuzvimba mumuviri.

Zvakare, Zone DietPane humbowo hushoma hunotsigira 40% carbs, 30% protein, uye 30% mafuta seyero yakakwana yekurasikirwa kwemafuta uye hutano hunobatsira.

Mune imwe ongororo, mhedzisiro yekudya ine 60% macarbohydrates, 15% mapuroteni uye 25% mafuta akawanikwa ari 40% carbohydrate, 30% mapuroteni uye 30% mafuta. Zone DietMigumisiro yacho yakaenzaniswa.

Chidzidzo chacho chakawana kuti uremu hwakawanda hwakarasika pachiyero chakavakirwa paZone. Zvisinei, musiyano uyu unogona kunge uri nekuda kwekudya kweprotein yakakwirira.

Sezvineiwo, chidzidzo ichi zvakare chakaratidza kuti pakanga pasina musiyano wakakura mushuga, mafuta, uye cholesterol kukosha pakati pemapoka maviri aya.

Izvo, Zone Diet uye zvinoreva kuti nhamba yeropa inowanikwa mune zvimwe zvidzidzo inogona kunge yakakonzerwa nekuwedzera ne omega 3 uye polyphenols, pane kubatsirwa nekudya chete.

Unofanira Kuedza Zone Diet?

Kuti uremerwe uremu, unofanirwa kusarudza chikafu chinonyatsoenderana nemararamiro ako. Kana iwe uchida chikafu chine sarudzo dzekudya zvakafanana neMediterranean Diet Zone Diet zvingava zvakakunakira.

Kunyange zvazvo dzidziso yekudya yakabatana nemigumisiro yehutano huri nani, hapana humbowo hwakakwana hunotsigira kuti kudya kunoderedza njodzi yechirwere chisingaperi, kunonoka kuchembera, kuvandudza kushanda kwemuviri, kana kuita kufunga nekukurumidza.

Kuti uwane maitiro ekudya ane hutano, Zone Diet Inogona kukubatsira.