Unganciphisa Kanjani Isisindo Ngokudla Kwe-Mayo Clinic?

I-Mayo Clinic DietEsikhundleni sokudla, kuyindlela yokuphila ongayilandela impilo yakho yonke. Esikhundleni sokuvala ukudla okuthile, igxile ekuguquleni indlela yokuziphatha.

Kulo mbhalo "i-mayo emtholampilo yokudla izomenyezelwa futhi "uhlu lwe-mayo clinic diet" Niyophiwa.

Iyini I-Mayo Clinic Diet?

I-Mayo Clinic DietIthuthukiswe ochwepheshe bokuncipha kwesisindo eMayo Clinic, enye yezinhlelo zesibhedlela eziphezulu e-USA.

Ishicilelwe okokuqala ngo-1949 futhi yagcina ukubuyekezwa ngo-2017 Incwadi ethi Mayo Clinic Dietkusekelwe phezu. Umagazini ohlukile kanye newebhusayithi yobulungu iyatholakala.

I-Mayo Clinic Dietisebenzisa iphiramidi ukukhuthaza ukuvivinya umzimba futhi ibonise amanani athile okudla okufanele kudliwe ngesikhathi sokudla.

Izithelo, imifino kanye nokusebenza ngokomzimba kwakha isisekelo sephiramidi. Ama-carbohydrate ahlanganisa ungqimba olulandelayo, olulandelwa amaprotheni, amafutha, futhi ekugcineni amaswidi.

Iphiramidi ichaza amacarbohydrates njengesinkwa nokusanhlamvu, kanti eminye imifino enesitashi njengommbila namazambane ibalwa njengamacarbohydrate kulokhu kudla.

Ukudla kukutshela ukuthi ulinganisele osayizi bezingxenye zakho futhi kukubonisa ukuthi uhlela kanjani ukudla kwakho eduze kwephiramidi yokudla.

Izigaba Zokudla zaseMayo Clinic

I-Mayo Clinic DietKunezigaba ezimbili ku:

"Kulahlekele!” - Amaviki amabili okuqala enzelwe ukwandisa ukulahlekelwa isisindo.

“Phila!” – Isigaba sesibili esokulandela impilo yonke.

Ngokwesigaba sokuqala sokudla, kunemikhuba emisha emi-5 okudingeka uyishintshe, imikhuba emisha emi-5 okudingeka uyenze, kanye nemikhuba emi-5 “yebhonasi” ukuze ubone imiphumela. Kuthiwa ukuze uguqule imikhuba ethile, udinga ukwenza lokhu okulandelayo:

1. Gwema ukudla ushukela owengeziwe.
2. Gwema ukudla okulula, ngaphandle kwezithelo nemifino.
3. Ungadli inyama eningi futhi ungaphuzi ubisi lonke.
4. Ungalokothi udle ngenkathi ubukele i-TV.
5. Gwema ukudla ngaphandle – uma ukudla oku-odile kungahlangabezani nezinkombandlela zokudla.

Kunconywa ukuthi uthuthukise le mikhuba:

1. Idla ukudla kwasekuseni okunempilo.
2. Yidla okungenani ukudla okune kwemifino nezithelo ngosuku.
3. Yidla okusanhlamvu okufana nerayisi elinsundu nebhali.
4. Yidla amafutha anempilo njengamafutha omnqumo. Nciphisa amafutha agcwele futhi ugweme amafutha e-trans.
5. Hamba noma uzivocavoce imizuzu engu-30 noma ngaphezulu usuku ngalunye.

Imikhuba yebhonasi okufanele uyithathe ihlanganisa ukugcina ukudla kanye namajenali omsebenzi, ukuzivocavoca imizuzu engama-60 noma ngaphezulu ngosuku, nokugwema ukudla okugayiwe.

I-Logic ye-Mayo Clinic Diet

Isigaba sokuqala, esihlala amasonto amabili, senzelwe ukulahlekelwa isisindo se-3-5 kg. Bese udlulela esigabeni sesibili lapho usebenzisa khona imithetho efanayo.

Abasekeli bokudla bathi ukubalwa kwekhalori akudingekile, kodwa namanje I-Mayo Clinic Diet umkhawulo wekhalori. Izidingo zakho zekhalori zinqunywa isisindo sakho sokuqala futhi zisukela ku-1.200-1.600 kilojoule ngosuku kwabesifazane kanye ne-1.400-1.800 yabesilisa.

Okulandelayo, ukudla kuncoma ukuthi mangaki ama-servings emifino, izithelo, ama-carbohydrate, amaprotheni, ubisi, namafutha okufanele uwadle ngokusekelwe kumigomo yakho yekhalori.

Isibonelo, uhlelo lwamakhalori angu-1.400 luzodla ama-4 servings yemifino nezithelo, ama-carbohydrates angu-5, ama-protein angu-4 noma ubisi, kanye nama-3 servings wamafutha.

Lokhu kudla kuchaza ukuphakelwa kwesithelo njengosayizi webhola lethenisi, kanye nokuphakelwa kwamaprotheni cishe ngamagremu angama-85.

Ukudla kuklanyelwe ukunciphisa ukuthathwa kwekhalori ngamakhalori angama-500-1.000 ngosuku esigabeni sesibili, ngakho-ke ulahlekelwa ngu-0.5-1 kg ngesonto.

Uma ufuna ukunciphisa umzimba ngokushesha okukhulu, kufanele udle ama-calories ambalwa. Uma ufinyelela isisindo osifunayo, kufanele udle inani lama-calories akuvumela ukuthi ugcine isisindo sakho.

Ungakwazi Yini Ukwehlisa Isisindo Ngokudla Kwe-Mayo Clinic?

Labo abalandela iMayo Clinic DietUdla ukudla okunempilo njengezithelo, imifino kanye nokusanhlamvu, okungasiza ekunciphiseni isisindo, futhi agxile ekuzilolongeni.

Ukudla ukudla okune-fiber ephezulu kukhuthaza ukwehla kwesisindo ngokunciphisa indlala futhi kukwenze uzizwe ugcwele.

Ukwengeza, ucwaningo lubonisa ukuthi ukuzivocavoca ngenkathi udla ukudla okunekhalori ephansi kuphumelela kakhulu ekukhuthazeni ukwehla kwesisindo kunokudla kuphela.

Futhi, ukudla kanyekanye kanye nokuzivocavoca umzimba kusiza ukugcina imisipha eminingi, ebuye ithuthukise imetabolism, ikhulise ukuncipha kwesisindo.

Yini Ongayidla Ekudleni?

I-Mayo Clinic DietIphiramidi yokudla ikuvumela ukuthi uthole inani elithile lokuphakelwa kusuka kumaqembu okudla ahlukahlukene. Nakuba konke ukudla kungenamkhawulo, okunye ukudla kunconywa ngaphezu kokunye. Ukudla okunconyiwe ekudleni yilezi:

Izithelo

Okusha, okufriziwe noma ijusi - kuzoba yijusi engu-100% futhi i-120 ml ingadliwa ngosuku.

imifino

fresh noma eqandisiwe

Okusanhlamvu okuphelele

Okusanhlamvu, i-oatmeal, isinkwa esigcwele okusanhlamvu, i-pasta kanye irayisi elinsundu

amaprotheni

ubhontshisi ethinini, ituna, ezinye izinhlanzi, inyama yenkukhu emhlophe engenasikhumba, amaqanda amhlophe,

ubisi

Iyogathi enamafutha aphansi noma enganamafutha, ushizi nobisi

amafutha

Amafutha angagcwalisiwe njengamafutha omnqumo, ukwatapheya, namantongomane

Uphudingi

Awekho amakhalori amaswidi angaphezu kuka-75 ngosuku, okuhlanganisa amakhukhi, amakhekhe, ushukela wetafula, notshwala (kuphela esigabeni sesibili sokudla)

Ukudla okufanele sikugweme

I-Mayo Clinic Diet Akukho ukudla okuvinjelwe ngokuphelele ohlelweni.

“Kulahlekele!” Utshwala noshukela owengeziwe akuvunyelwe phakathi namasonto amabili okuqala, kodwa ngemva kwamasonto amabili okuqala awukwazi ukuba namakholori angaphezu kuka-75 kashukela noma iziphuzo ezidakayo ngosuku.

Ukudla okufanele ukukhawule noma ukugweme kulokhu kudla kufaka:

Izithelo

Isithelo esisemathinini kusiraphu, imikhiqizo yejusi engeyona yezithelo engu-100%.

imifino

Egypt ve amazambane Njengemifino enesitashi - ibalwa njengokukhetha kwama-carbohydrate.

ama-carbohydrate

Ushukela ocolisisiwe njengofulawa omhlophe noshukela wetafula

amaprotheni

Inyama enamafutha amaningi, njengamasoseji namasoseji

ubisi

Ubisi lonke, ushizi, neyogathi

amafutha

Amafutha e-Trans atholakala ekudleni okugayiwe, kanye namafutha agcwele njengezikhupha zamaqanda, ibhotela, amafutha kakhukhunathi, nenyama ebomvu.

Uphudingi

Amakhalori angaphezu kuka-75 amaswidi, amakhekhe, amakhukhi, amakhekhe, noma iziphuzo ezidakayo ngosuku.

I-Mayo Clinic Diet List

Isampula yemenyu yezinsuku ezi-1.200 yohlelo lwamakhalori angu-3. Izinhlelo ezinamakhalori aphezulu zizofaka ukunikezwa okwengeziwe kwama-carbohydrate, amaprotheni, ubisi, namafutha.

1 usuku

Ukudla kwasekuseni: 3/4 indebe (68 amagremu) i-oatmeal, i-apula elingu-1, netiye

Isidlo sasemini: 85 amagremu we-tuna, izinkomishi ezimbili (amagremu angu-472) zemifino exutshwe, 1/2 inkomishi (amagremu angu-43) kashizi oshisiwe onamafutha amancane, ucezu olulodwa lukakolweni othosiwe, inkomishi enguhhafu (amagremu angu-75) yamajikijolo aluhlaza.

Isidlo sakusihlwa: Isipuni esingu-1 nengxenye (7 ml) samafutha omnqumo, inkomishi enguhhafu (amagremu angu-75 amazambane agazingiwe) kanye nenkomishi eyi-1/2 (amagremu angu-75) yenhlanzi enemifino.

Ukudla okulula: 8 ama-whole-grain crackers anewolintshi elingu-1 nenkomishi engu-125 (amagremu angu-XNUMX) yezaqathi zezingane

2. usuku

Ukudla kwasekuseni: Ucezu olu-7 lwethosti ye-wholemeal eyenziwe nengxenye yethisipuni (amagremu angu-3) kawoyela, amaqanda amhlophe ama-1, ipheya eli-1, kanye netiye.

Isidlo sasemini: 85 amagremu enkukhu eyosiwe, inkomishi eyodwa (amagremu angu-180) ye-asparagusi eshisiwe, amagremu angu-170 eyogathi enamafutha aphansi, kanye nenkomishi eyodwa (1 grams) yama-raspberries

Isidlo sakusihlwa: Ithisipuni elilodwa lesigamu (amagremu angu-7) lamafutha omnqumo, amagremu angu-75 elayisi elinsundu eliphekwe nalo kanye namagremu angu-85 ezinhlanzi ezinemifino.

Ukudla okulula: Uhhafu kabhanana kanye nesitsha esi-1 sekhukhamba elisikiwe

Izinsuku ze-3

Ukudla kwasekuseni: 3/4 inkomishi (30 grams) of oat bran flakes, inkomishi eyodwa (240 ml) yobisi oluncibilikisiwe, uhhafu kabhanana kanye netiye.

Isidlo sasemini: 85 amagremu webele lenkukhu elisikiwe, ucezu olu-1 lwe-wholemeal toast.

Isidlo sakusihlwa: Inkomishi eyodwa (amagremu ayi-100) ye-pasta kakolweni ephekiwe, ubhontshisi oluhlaza ngamafutha omnqumo.

Ukudla okulula: Ipheya elilodwa kanye notamatisi we-cherry oyishumi

Ngenxa yalokho;

I-Mayo Clinic Dietkuwuhlelo lokudla olulinganiselayo olugxile ezithelweni, imifino, okusanhlamvu, namafutha anempilo. Ukudla kusiza ukunciphisa umzimba.

Nakuba kungadingi ukuthi ubale amakhalori, ukuphakelwa kwamaqembu okudla ahlukahlukene kuyacatshangelwa, kuye ngezinga lekhalori eliqondiwe.

Uma ufuna ukudla okunempilo yonke, lokhu kudla kuyindlela elinganiselayo.