Indlela yokwehlisa ubunzima ngokutya kweKliniki yaseMayo?

Ukutya kwekliniki yaseMayoEndaweni yokutya, yindlela yokuphila onokuyilandela ubomi bakho bonke. Esikhundleni sokuvala ukutya okuthile, kugxininisa ekutshintsheni ukuziphatha.

Kwesi sicatshulwa "i-mayo yokutya kweklinikhi iya kubhengezwa kwaye "Uluhlu lokutya kwekliniki yasemayo" Kuya kunikwa.

Yintoni iMayo Clinic Diet?

Ukutya kwekliniki yaseMayoUkuphuhliswa kweengcali zokulahlekelwa kwesisindo kwiKliniki yaseMayo, enye yeendlela eziphezulu zesibhedlele e-USA.

Ipapashwe okokuqala ngo-1949 kwaye ihlaziywe okokugqibela ngo-2017 Incwadi yeMayo Clinic Dietisekelwe phezu. Imagazini eyahlukileyo kunye newebhusayithi yobulungu iyafumaneka.

Ukutya kwekliniki yaseMayoisebenzisa iphiramidi ukukhuthaza umthambo kwaye ibonise izixa ezithile zokutya ekufuneka zityiwe ngelixa ekutyeni.

Iziqhamo, imifuno kunye nomsebenzi womzimba wenza isiseko sephiramidi. IiCarbs ziquka umaleko olandelayo, ulandelwa yiprotheyini, amafutha, kwaye ekugqibeleni iilekese.

Iphiramidi ichaza iicarbohydrates njengezonka kunye neecereals, ngelixa ezinye imifuno enesitatshi efana nombona kunye neetapile zibalwa njengecarbohydrates kolu kutya.

Ukutya kukuxelela ukuba unciphise ubungakanani bezahlulo zakho kwaye ubonise indlela yokucwangcisa ukutya kwakho malunga nephiramidi yokutya.

IMayo Clinic Diet Amanqanaba

Ukutya kwekliniki yaseMayoKukho izigaba ezibini kwi:

"Liphulukene nalo!” - Iiveki ezimbini zokuqala zenzelwe ukwandisa ukulahleka kwesisindo.

“Phila!” – Inqanaba lesibini lelokulandelela ubomi bonke.

Ngokwesigaba sokuqala sokutya, kukho imikhwa emitsha e-5 ekufuneka uyitshintshe, imikhwa emitsha e-5 ekufuneka uyidale, kunye nemikhwa emi-5 "yebhonasi" yokubona iziphumo. Kuxelwe ukuba ukutshintsha imikhwa ethile, kufuneka wenze oku kulandelayo:

1. Kuphephe ukutya iswekile eyongeziweyo.
2. Gwema ukutya okulula, ngaphandle kweziqhamo kunye nemifuno.
3. Musa ukutya inyama eninzi kwaye ungaseli nobisi olupheleleyo.
4. Ungaze utye ngelixa ubukele umabonakude.
5. Kuphephe ukutya ngaphandle – ukuba ukutya oku-odolileyo akuhambelani nezikhokelo zesondlo.

Kucetyiswa ukuba uphuhlise le mikhwa:

1. Yiba nesidlo sakusasa esisempilweni.
2. Yitya ubuncinane iiseshini ezine zemifuno kunye neziqhamo ngosuku.
3. Yitya iinkozo ezifana nerayisi emdaka kunye nerhasi.
4. Yitya amafutha anempilo njengeoli yeoli. Nciphisa amafutha ahluthayo kwaye uphephe amafutha e-trans.
5. Hamba okanye wenze umthambo kangangemizuzu engama-30 okanye ngaphezulu suku ngalunye.

Imikhwa yebhonasi yokwamkelwa ibandakanya ukugcina ukutya kunye neejenali zomsebenzi, ukusebenzisa imizuzu engama-60 okanye ngaphezulu ngosuku, kunye nokuphepha ukutya okucutshungulweyo.

Ingqiqo yeMayo Clinic Diet

Isigaba sokuqala, esithatha iiveki ezimbini, senzelwe ukulahlekelwa kwesisindo se-3-5 kg. Emva koko udlulela kwinqanaba lesibini apho usebenzisa imithetho efanayo.

Abaxhasi bokutya bathi ukubalwa kweekhalori akuyimfuneko, kodwa kunjalo Ukutya kwekliniki yaseMayo uthintelo lweekhalori. Iimfuno zakho zekhalori zichongwa ngobunzima bakho bokuqala kwaye zivela kwi-1.200-1.600 calories ngosuku kubasetyhini kunye ne-1.400-1.800 yamadoda.

Emva koko, ukutya kucebisa ukuba zingaphi iiseshini zemifuno, iziqhamo, iikhabhohayidrethi, iiproteni, ubisi, kunye namafutha omele uwatye ngokusekelwe kwiinjongo zakho zekhalori.

Ngokomzekelo, isicwangciso se-calorie ye-1.400 siza kudla i-4 yemifuno kunye neziqhamo, i-5 servings ye-carbohydrates, i-4 ye-protein okanye ubisi, kunye ne-3 servings of fat.

Oku kutya kuchaza ukunikwa kwesiqhamo njengobungakanani bebhola yentenetya, kunye neprotein emalunga ne-85 grams.

Ukutya kwenzelwe ukunciphisa i-calorie intake nge-500-1.000 calories ngosuku kwisigaba sesibini, ngoko ulahlekelwa yi-0.5-1 kg ngeveki.

Ukuba ufuna ukunciphisa umzimba ngokukhawuleza, kufuneka udle iikhalori ezimbalwa. Xa ufikelela ubunzima obufunayo, kufuneka udle inani leekhalori ezikuvumela ukuba ugcine ubunzima bakho.

Ngaba Unganciphisa Ubunzima Ngokutya kweKliniki yaseMayo?

Abo balandela iMayo Clinic DietUtya ukutya okunempilo okufana neziqhamo, imifuno kunye nokutya okuziinkozo, okunokunceda ukunciphisa umzimba, kunye nokugxila kwimithambo.

Ukutya ukutya okunefayibha ephezulu kukhuthaza ukwehla kobunzima ngokunciphisa indlala kwaye kukwenza uzive ugcwele.

Ukongeza, uphononongo lubonisa ukuba ukwenza umthambo ngelixa kukutya okunekhalori ephantsi kusebenza ngakumbi ekukhuthazeni ukwehla kobunzima kunokutya kuphela.

Kwakhona, ukutya ngaxeshanye kunye nokuzilolonga kunceda ukugcina ubunzima bezihlunu, nto leyo eyonyusa imetabolism, inyusa ukwehla kobunzima.

Ukutya ntoni ekutyeni?

Ukutya kwekliniki yaseMayoIphiramidi yokutya ikuvumela ukuba ufumane inani elithile leenkonzo ezivela kumaqela ahlukeneyo okutya. Ngelixa ukutya konke kungenamkhawulo, okunye ukutya kunconywa ngaphezu kwabanye. Ukutya okucetyiswayo kwidayethi zezi:

Iziqhamo

Intsha, iqhwa okanye ijusi - iya kuba yi-100% yejusi kunye ne-120 ml ingasetyenziswa ngosuku.

Imifuno

entsha okanye ekhenkcezisiweyo

Amazimba

I-Cereal, i-oatmeal, isonka esipheleleyo, i-pasta kunye irayisi emdaka

protein

iimbotyi ezinkonkxiweyo, ityhuna, ezinye iintlanzi, inyama yenkukhu emhlophe engenasikhumba, amaqanda amhlophe,

ubisi

Iyogathi enamafutha aphantsi okanye engatyiswanga, itshizi, nobisi

amafutha

Amafutha angaxutywanga njengeoyile yomnquma, iavokhado, kunye namandongomane

Iidessert

Akukho ngaphezu kwe-75 yeekhalori zeelekese ngosuku, kubandakanywa iicookies, iipastries, iswekile yetafile kunye notywala (kuphela kwisigaba sesibini sokutya)

Ukutya okufuneka uphephe

Ukutya kwekliniki yaseMayo Akukho kutya kunqatshelwe ngokupheleleyo kwisicwangciso.

“Kuphulukene nayo!” Utywala kunye neeshukela ezongeziweyo azivumelekanga kwiiveki ezimbini zokuqala, kodwa emva kweeveki ezimbini zokuqala awukwazi ukuba neekhalori ezingaphezu kwe-75 zeswekile okanye iziselo ezinxilisayo ngosuku.

Ukutya okufuneka unciphise okanye ukuphephe koku kutya kubandakanya:

Iziqhamo

Iziqhamo ezinkonkxiweyo kwisiraphu, i-100% yeemveliso zejusi ezingezizo iziqhamo

Imifuno

Mısır ve amazambane Njengemifuno enesitatshi - ibalwa njengokhetho lwekhabhohayidrethi.

iicarbohydrates

Iswekile esulungekisiweyo njengomgubo omhlophe kunye neswekile yetafile

protein

Inyama enamafutha amaninzi, njengesoseji kunye neesoseji

ubisi

Ubisi olupheleleyo, itshizi, kunye neyogathi

amafutha

Amafutha eTrans afunyenwe kukutya okucutshungulwayo, kunye namafutha ahluthayo afana neqanda leqanda, ibhotela, ioli yekakhukhunathi, kunye nenyama ebomvu.

Iidessert

Ngaphezu kwama-75 eecalories zeelekese, iipastries, cookies, iikeyiki, okanye iziselo ezinxilisayo ngosuku.

Uluhlu lokuTyelwa kweKliniki yaseMayo

Isampulu yemenyu yeentsuku ze-1.200 yesicwangciso sekhalori ye-3. Izicwangciso eziphezulu zeekhalori ziya kubandakanya i-servings engaphezulu ye-carbohydrates, iprotheni, ubisi kunye namafutha.

Usuku olu-1

Isidlo sakusasa: 3/4 ikomityi (68 grams) oatmeal, 1 apile, kunye neti

Isidlo sasemini: 85 grams ityhuna, iikomityi ezimbini (472 grams) zemifuno exutyiweyo, 1/2 yekomityi (43 grams) yesonka samasi egayiweyo enamafutha aphantsi, isilayi esinye sesonka sengqolowa, isiqingatha sekomityi (75 grams) yamaqunube.

Isidlo sangokuhlwa: I-1 kunye nesiqingatha se-teaspoon (7 ml) ioli yeoli, isiqingatha sekomityi (i-75 grams yamazambane athosiweyo) kunye ne-1/2 indebe (i-75 grams) yentlanzi kunye nemifuno.

I-Snacks: Iziqholo ezisi-8 ezineorenji enye kunye nekomityi enye (1 grams) yeminqathe yomntwana

Iintsuku ezisi-2

Isidlo sakusasa: Isilayi esi-7 se-wholemeal toast eyenziwe ngetipuni enesiqingatha (i-3 grams) yeoli, amaqanda ama-1 amhlophe, ipere enye kunye neti.

Isidlo sasemini: I-85 grams yenkukhu eyosiweyo, ikomityi enye (180 grams) yeasparagus eshushu, i-170 grams yeyogathi enamafutha aphantsi, kunye ne-1/2 yekomityi (75 grams) yamaqunube.

Isidlo sangokuhlwa: I-teaspoon enesiqingatha (i-7 grams) yeoli yeoli, i-75 grams yerayisi ebomvu ephekwe kunye ne-85 grams yentlanzi kunye nemifuno.

I-Snacks: Isiqingatha sebhanana kunye nesitya se-cucumber esisikiweyo

Iintsuku ze-3

Isidlo sakusasa: I-3/4 indebe (30 grams) ye-oat bran flakes, enye ikomityi (240 ml) yobisi olutyumkileyo, isiqingatha sebhanana kunye netiyi.

Isidlo sasemini: I-85 grams yesifuba senkukhu esisikiweyo, isilayi esi-1 se-wholemeal toast.

Isidlo sangokuhlwa: Enye indebe (i-100 grams) ye-pasta ephekiweyo yengqolowa, iimbotyi eziluhlaza kunye neoli yeoli.

I-Snacks: Ipere enye kunye neetumato zeecherry ezilishumi

Ngenxa yoko;

Ukutya kwekliniki yaseMayosisicwangciso sokutya esilungelelanisiweyo esigxile kwiziqhamo, imifuno, ukutya okuziinkozo, kunye namafutha anempilo. Ukutya kunceda ukunciphisa umzimba.

Nangona ayifuni ukuba ubale iikhalori, ukuphakwa kwamaqela okutya ahlukeneyo kuthathelwa ingqalelo, kuxhomekeke kwinqanaba lekhalori ekujoliswe kulo.

Ukuba ujonge ukutya okutyayo ubomi bonke, oku kutya kuyindlela elungelelanisiweyo.