Yintoni i-Sonoma Diet, Yenziwa Njani, Ngaba Yehla Ubunzima?

Sonoma ukutyayenzelwe ukunciphisa umzimba kunye nokuphucula impilo yonke, Ukutya kweMediteraNgumkhwa wokutya ophefumlelweyo

Igxininisa ukulawulwa kwesahlulo kunye nokusetyenziswa kokutya okuhlukahlukeneyo, okunesondlo.

Yintoni iSonoma Diet?

Sonoma ukutya, ingcali yokutya kunye nombhali uGqr. Yinkqubo yokunciphisa umzimba eyenziwe nguConnie Guttersen.

Incwadi yokuqala malunga nokutya yapapashwa ngo-2005, kodwa inguqulelo ehlaziyiweyo ebizwa ngokuba yi "New Sonoma Diet" yapapashwa ngo-2011.

Incwadi kaGuttersen ithembisa ukunciphisa umzimba kwiintsuku zokuqala ezili-10 zokutya. Iphefumlelwe kukutya kweMeditera Sonoma ukutyaIkhuthaza ukusetyenziswa ngokulinganayo kweziqhamo, imifuno, iiprotheyini ezibhityileyo, iinkozo ezipheleleyo, iimbotyi, iindongomane kunye neoli yeoli. 

Gutterson, ukutya kwe-sonomaEzinye iindawo zokutya ziyakunqanda ukutya okunekhabhohayidrethi eninzi.

Ukusetyenziswa kwamafutha amaninzi, utywala kunye ne-sweeteners eyenziweyo akukhuthazwa.

I-Sonoma Diet ilahlekelwa njani ubunzima?

Sonoma ukutyayahlulwe yangamanqanaba amathathu ahlukeneyo. Isigaba sokuqala sesona sifutshane kwaye sinokuthintela, emva koko imida iyancipha ngokuthe ngcembe.

Inqanaba ngalinye libonisa oku kulandelayo "ukutya okunamandla" ali-10:

-Blueberries

- Ndingathanda ipere yezinto zokukhafula kwiishethi

- Iidiliya

- Ibrokholi

- Ipelepele

- Ispinatshi

- Amazimba

- I-oyile ye-olivu

- Iitumato

- Amangile

Oku kutya kwenza isiseko sokutya ngenxa yokuba zicutshungulwa kancinane kwaye zibonelela ngezondlo ezibalulekileyo ezifana namavithamini, amaminerali, i-fiber kunye namafutha anempilo.

Kucetyiswa ukuba utye izidlo ezithathu ngemini kunye ne-snack kuphela phakathi kokutya ukulwa nendlala. Nangona kungekho mfuneko yokubala iikhalori, ulawulo lwesahlulo lusentliziyweni yokutya.

Inqanaba eli-1

Inqanaba eli-1, ukutya kwe-sonomaEli linqanaba lokuqala kunye nelona lithintelweyo

Ihlala iintsuku ze-10 kwaye yenzelwe ukukhuthaza ukulahleka kwesisindo ngokukhawuleza, ukunciphisa umkhwa weswekile kunye nokufundisa ukulawula isabelo.

Kweli nqanaba, kufuneka ukuphephe konke oku kutya kulandelayo:

iswekile eyongeziweyo

Ubusi, iswekile emhlophe, isiraphu ye-maple, i-agave, iilekese, i-soda kunye ne-jam

iinkozo ezisulungekileyo

Iisiriyeli ezenziwe ngerayisi emhlophe, isonka esimhlophe, neenkozo ezicoliweyo

amafutha

Imajarini, imayonnaise, iisosi ezikhrimu, kunye neoli eninzi yokupheka (ngaphandle kweoyile yomnquma enyulu, ioli yecanola, kunye neoli yendongomane)

Iimveliso zederi

I-yogurt (naluphi na uhlobo), i-fat-fat cheeses kunye nebhotela

ezinye iziqhamo

Ibhanana, imango, irharnati kunye nepesika

eminye imifuno

Iitapile, umbona, iiertyisi, isikwashi sasebusika, iartichokes, iminqathe kunye neebhithi

Ukutya okufakwe iswiti kunye notywala

Okunye ukutya okuvunyelweyo ngexesha lesigaba soku-1 kunye nokutya oku kulandelayo:

imifuno engenasitatshi

Iieks, i-asparagus, i-celery, i-cauliflower, i-broccoli, i-tomato, isipinatshi kunye nepepile

Isiqhamo (inkonzo enye ngosuku)

I-strawberry, i-blueberry, i-apula kunye ne-apricot

Iinkozo ezipheleleyo (ukuya kuthi ga kwiinkonzo ezimbini ngosuku)

I-oats, irayisi yasendle kunye nesonka esipheleleyo, ipasta kunye nesidlo sakusasa

ubisi

I-fat-fat cottage cheese, i-Parmesan, ubisi lwe-skim

protein

Amaqanda (i-1 epheleleyo kunye ne-2 emhlophe ngosuku), ukutya kwaselwandle, iimbotyi (ezilinganiselwe kwi-1/2 indebe okanye i-30 grams ngosuku), kunye nokusikwa okuncinci kwenyama yenkomo kunye nenkukhu.

Amafutha (ukuya kuthi ga kathathu ngosuku)

Ioli ye-olive enyulu eyongezelelweyo, iialmonds, iiavokhado, ibhotela yepeanut, kunye ne-walnuts

Iziselo

Ikofu emnyama, iti engenaswekile kunye namanzi

Ngelixa ungazibali iikhalori, uninzi lwabantu ludla malunga ne-1-1.000 yeekhalori ngosuku kwisigaba soku-1.200 kuba ubungakanani bezabelo bulinganiselwe kakhulu.

Inqanaba eli-2

Inqanaba lesi-2 liqala emva kweentsuku ezili-10 zokuqala zokutya. Inqanaba loku-1 lithatha ixesha elide kuba liya kuqhubeka de ufikelele kubunzima obujoliswe kuko.

Konke ukutya okuvunyelwe kwisigaba soku-1 kuvumelekile kwakhona kwesi sigaba, kodwa okunye ukutya okwakungavunyelwanga ngaphambili kunokutyiwa.

Ngokuxhomekeke kukhetho lokutya, unokusebenzisa iikhalori ze-2-1.500 kwisigaba sesi-2.000. Eli lixabiso nje eliqikelelweyo.

Kwinqanaba lesi-2, oku kulandelayo kuya kongezwa kuluhlu olunokutyiwa:

Aparap

Ebomvu okanye emhlophe, i-180 mL ngosuku

Imifuno

Yonke imifuno ngaphandle kweetapile ezimhlophe

isithelo

Iziqhamo zonke kodwa akukho juice

Iimveliso zederi

Iyogathi engasebenziyo

Iidessert

Itshokholethi emnyama

bananas iziqhamo ezinomxholo ophezulu we-carbohydrate, njenge izambane eliswiti Imifuno efana nemifuno inqunyelwe kwinkonzo enye ngosuku, ukhetho oluphantsi lwe-carb lunokudliwa rhoqo.

Inqanaba eli-3

Inqanaba le-3 ukutya kwe-sonomaEsi sigaba sokulawula ubunzima. Uninzi lwemigaqo ye-2 iyasebenza, kodwa kukho ukuguquguquka okungaphezulu kunye nezinye iinketho zokudlela.

Kufuneka uqale ukusebenzisa eli nyathelo emva kokuba ufikelele kwinjongo yakho yokulahlekelwa ubunzima.

Inqanaba lesi-3 livumela iicarbohydrates eziphezulu kancinci kunye namafutha, afana neelekese, ijusi, iinkozo ezisulungekileyo, iimveliso zobisi ezinamafutha agcweleyo, kunye neetapile ezimhlophe.

Ukuba uqaphela ukuba ufumana ubunzima, kucetyiswa ukuba ubuyele kwisinyathelo sesi-2 uze ufikelele kubunzima obujoliswe kuyo kwakhona.

Ngaba Ukutya kwe-Sonoma kukwenza Unciphe?

Ngaphandle kweengxelo ze-anecdotal, akukho bungqina busemthethweni besayensi ukutya kwe-sonomaAyibonisi ukuba iyanceda ukunciphisa umzimba.

Kodwa izifundo ezininzi zibonisa ukuba ukutya okunekhalori ephantsi kweMeditera kuyasebenza kulawulo lobunzima bexesha elide.

Sonoma ukutya inokunika iziphumo ezifanayo njengoko imodeli ngokwayo ngokutya kweMeditera.

Ngokukodwa, ukunciphisa ukutya okucutshungulwayo kunye noshukela, ukutya iindidi ezininzi zeziqhamo, imifuno, ukutya okuziinkozo, iiprotheni ezibhityileyo, kunye namafutha anempilo akhawulezisa inkqubo yokulahleka kwesisindo.

Kodwa ukunciphisa umzimba kuyinkqubo enzima ekwachatshazelwa ngumsebenzi womzimba, umgangatho wokulala, imetabolism, ubudala kunye nezinye izinto.

Ziziphi iiNzuzo zeSonoma Diet?

Sonoma ukutyaIneenzuzo ezifanayo zempilo njengoko ilinganisa ukutya kweMeditera ngeendlela ezininzi.

Uphando lwamashumi eminyaka lufumene ukuba ukutya kweMeditera yenye yezona ndlela zilungileyo zokutya zokukhuthaza impilo yonke kunye nokukhusela izifo ezingapheliyo ezifana nesifo senhliziyo kunye nesifo sikashukela.

Yandisa ukuthathwa kwezakhamzimba

Sonoma ukutya Ikhuthaza ukutya ukutya okubalulekileyo nokunempilo. Imifuno, iziqhamo, ukutya okuziinkozo kunye neeprotheni ezibhityileyo zenza isiseko sokutya.

Ingaphucula impilo yentliziyo

Izifundo ezininzi zibonisa ukuba ukutya kweMeditera kuxhasa impilo yentliziyo.

Sonoma ukutya Inamafutha aphantsi kakhulu kwaye inokunciphisa ingozi yesifo sentliziyo.

Ingawehlisa amanqanaba eswekile yegazi

Ukutya okusika iswekile kunye nokuphucula ukutya okuziinkozo ngelixa kukhuthazwa ifayibha, iiprotheyini, kunye nokutya kwesityalo esipheleleyo kunokukhuthaza amanqanaba eswekile yegazi.

Sonoma ukutyaithintela yonke imithombo ephambili yeenkozo ezisulungekisiweyo kunye neswekile. Ngaphezu koko, Sonoma ukutyaUmxholo wekhabhohayidrethi uphantsi kwaye uvela ngokuyintloko kukutya okunefayibha ephezulu njengokutya okuziinkozo, iziqhamo, kunye neembotyi.

Ukuzinzisa amanqanaba eswekile yegazi kunokunciphisa umngcipheko wesifo seswekile, isifo senhliziyo, kunye nezinye iimeko.

Ziziphi iingozi zeSonoma Diet?

Sonoma ukutyaNangona ineenzuzo ezahlukeneyo, ayifanelanga wonke umntu. 

Inciphisa kakhulu i-calorie yokutya

Inqanaba loku-1 lokutya kwe-Sonoma libonelela ngokulahleka kwesisindo ngokukhawuleza.

Sekunjalo, esi sigaba sothuso seentsuku ze-10 sinokunciphisa kakhulu i-calorie intake, engekho mpilweni. Ukutya iikhalori ezimbalwa kukubeka emngciphekweni wokulamba kakhulu kunye nokungondleki. Oku kubangela ukuncipha kobunzima bamanzi, kungekhona ioli.

Iyabiza

Sonoma ukutyaUkutya okuninzi okufuneka kutyiwe kusasa kuyabiza, kuyanciphisa ukufikelela kunye noxinzelelo kuhlahlo lwabiwo-mali lokutya.

Imenyu yeSampuli yeentsuku ezi-3

Incwadi yokutya ye-Sonoma kwaye incwadi yokupheka ineendlela ezininzi zokupheka kwisigaba ngasinye seprogram. Imenyu yesampulu yeentsuku ezi-2 yesigaba se-3 imi ngolu hlobo lulandelayo:

Usuku lokuqala

Isidlo sakusasa: Ubisi lwe-skim kunye ne-100% yeenkozo ezipheleleyo

Isidlo sasemini: I-Turkey, i-hummus kunye nemifuno egayiweyo

Isidlo sangokuhlwa: I-salmon eyosiweyo kunye nequinoa, i-broccoli eyosiweyo, kunye ne-180 mL yewayini emhlophe

Ngosuku lwesibini

Isidlo sakusasa: Iqhekeza lesonka sengqolowa kunye ne-ham, iipepile kunye nabamhlophe beqanda

Isidlo sasemini: Isaladi yesipinatshi kunye nenkukhu eyosiweyo, iialmondi ezisikiweyo kunye namaqunube

Isidlo sangokuhlwa: I-Brown rice pilaf kunye nemifuno kunye ne-180 mL iwayini ebomvu 

Ngosuku lwesithathu

Isidlo sakusasa: I-omelet ye-mushroom

Isidlo sasemini: Isaladi kunye nemifuno edibeneyo, imifuno emitsha, iitumato, iminquma kunye nenkukhu eyosiweyo

Isidlo sangokuhlwa: I-steak eyoyiweyo ebhityileyo kunye neembotyi eziluhlaza, intsimbi yepepile, iavokhado esikiweyo, kunye ne-180 mL yewayini ebomvu.

Ngenxa yoko;

Sonoma ukutya, uGqr. Yinkqubo yokulahlekelwa kwesisindo echazwe kwincwadi yegama elifanayo nguConnie Guttersen. Isekelwe kwisidlo saseMedithera kwaye ikhuthaza ukusetyenziswa kweentlobo zokutya okunempilo ezifana nemifuno, iziqhamo, inyama enqabileyo kunye neoli yeoli.

Kuya kunceda ukwehla kobunzima njengoko kuphelisa ukutya okucutshungulweyo kunye nokulawula ngokuqinileyo ubungakanani bezabelo.

Nangona kunjalo, kuyabiza kwaye isigaba saso sokuqala singqongqo kakhulu.