Kuyini I-Sonoma Diet, Yenziwa Kanjani, Ingabe Yehlisa Isisindo?

Ukudla kwe-Sonomayakhelwe ukunciphisa umzimba futhi ithuthukise impilo yonke, Ukudla kwaseMeditheraKuwumkhuba wokudla ogqugquzelwa yi

Igcizelela ukulawulwa kwengxenye kanye nokusetshenziswa kokudla okuhlukahlukene, okunomsoco.

Iyini I-Sonoma Diet?

Ukudla kwe-Sonoma, isazi sezokudla kanye nombhali uDkt. Kuwuhlelo lokwehlisa isisindo olwakhiwe nguConnie Guttersen.

Incwadi yokuqala mayelana nokudla yanyatheliswa ngo-2005, kodwa inguqulo ebuyekeziwe ebizwa ngokuthi "I-New Sonoma Diet" yanyatheliswa ngo-2011.

Incwadi kaGuttersen ithembisa ukwehla kwesisindo phakathi nezinsuku eziyi-10 zokuqala zokudla. Kugqugquzelwe ukudla kwaseMedithera Ukudla kwe-SonomaIkhuthaza ukusetshenziswa okulinganiselayo kwezithelo, imifino, amaprotheni angenalutho, okusanhlamvu okuphelele, okusanhlamvu, amantongomane namafutha omnqumo. 

Gutterson, Ukudla kwe-sonomaEzinye izingxenye zokudla zikhawulela ukudla okune-carbohydrate eningi.

Ukusetshenziswa kwamafutha agcwele ngokweqile, utshwala kanye nama-sweeteners okwenziwa nakho akunconywa.

I-Sonoma Diet Yehlisa Kanjani Isisindo?

Ukudla kwe-Sonomaihlukaniswe izigaba ezintathu. Isigaba sokuqala yisona esifushane kunazo zonke futhi esivimbela kakhulu, ngemva kwalokho ukulinganiselwa kuncishiswa kancane kancane.

Isiteji ngasinye siqukethe "ukudla okunamandla" oku-10 okulandelayo:

- Amajikijolo

- Ijikijolo

- Amagilebhisi

- I-broccoli

- Upelepele

- Isipinashi

- Izinhlamvu eziphelele

- Amafutha e-Olive

- Utamatisi

- I-alimondi

Lokhu kudla kwakha isisekelo sokudla ngoba kucutshungulwa kancane futhi kunikeza izakhi ezibalulekile ezifana namavithamini, amaminerali, i-fiber kanye namafutha anempilo.

Kunconywa ukuthi udle ukudla okuthathu ngosuku kanye nokudla okulula phakathi kokudla ukuze ulwe nendlala. Nakuba singekho isidingo sokubala ama-calories, ukulawula ingxenye kusenhliziyweni yokudla.

1 isigaba

Isiteji esingu-1, Ukudla kwe-sonomaLesi yisigaba sokuqala nesinemingcele kakhulu

Ihlala izinsuku ezingu-10 futhi iklanyelwe ukukhuthaza ukulahlekelwa isisindo ngokushesha, ukunciphisa umkhuba kashukela, nokufundisa ukulawula ingxenye.

Kulesi sigaba, kufanele ugweme konke ukudla okulandelayo:

Ushukela ongeziwe

Uju, ushukela omhlophe, isiraphu ye-maple, i-agave, amaswidi, i-soda kanye nojamu

okusanhlamvu okucolisisiwe

Okusanhlamvu okwenziwe ngerayisi elimhlophe, isinkwa esimhlophe, nezinhlamvu ezicolisisiwe

amafutha

Imajarini, imayonesi, amasoso anokhilimu, namafutha amaningi okupheka (ngaphandle kwamafutha omnqumo engeziwe, amafutha e-canola, namafutha amantongomane)

Imikhiqizo yobisi

I-yogurt (noma yiluphi uhlobo), ushizi ogcwele amafutha kanye nebhotela

ezinye izithelo

Ubhanana, umango, ihalananda kanye nepentshisi

eminye imifino

Amazambane, ummbila, uphizi, u-squash wasebusika, ama-artichokes, izaqathe nama-beet

Ukudla okunoshukela okwenziwe ngokwenziwa notshwala

Okunye ukudla okuvunyelwe ngesikhathi sesigaba soku-1 nokudla kumi kanje:

imifino engeyona isitashi

Ama-leeks, isilimo esidliwayo esinamagatsha anamanzi, isilimo esidliwayo esinamagatsha anamanzi, ukholifulawa, i-broccoli, utamatisi, isipinashi nopelepele

Isithelo (okukodwa ngosuku)

I-Strawberry, i-blueberry, i-apula ne-apricot

Okusanhlamvu okuphelele (kufika kuma-servings amabili ngosuku)

Oats, irayisi lasendle nesinkwa sokusanhlamvu, i-pasta kanye nokusanhlamvu kwasekuseni

ubisi

I-cottage shizi enamafutha aphansi, i-Parmesan, ubisi lwe-skim

amaprotheni

Amaqanda (okumhlophe oku-1 kanye nama-2 amhlophe ngosuku), ukudla kwasolwandle, ubhontshisi (okulinganiselwe ku-1/2 indebe noma amagremu angu-30 ngosuku), kanye nokusikeka okuncane kwenyama yenkomo nenkukhu

Amafutha (kufika ku-XNUMX servings ngosuku)

Amafutha omnqumo engeziwe, ama-alimondi, ukwatapheya, ibhotela lamantongomane, nama-walnuts

iziphuzo

Ikhofi elimnyama, itiye elingenashukela namanzi

Nakuba bengawabali ama-calories, abantu abaningi badla cishe ama-calories angu-1-1.000 ngosuku esigabeni soku-1.200 ngoba ubukhulu bezingxenye bulinganiselwe kakhulu.

2 isigaba

Isigaba sesi-2 siqala ngemva kwezinsuku eziyi-10 zokuqala zokudla. Isigaba 1 sithatha isikhathi eside kakhulu ngoba sizoqhubeka uze ufinyelele isisindo osiqondise.

Konke ukudla okuvunyelwe esigabeni 1 nakho kuvunyelwe kulesi sigaba, kodwa okunye ukudla obekunqatshelwe ngaphambilini nakho kungadliwa.

Ngokuya ngokukhetha kokudla, ungasebenzisa amakholori angu-2-1.500 esigabeni sesi-2.000. Leli inani elilinganiselwe nje.

Esigabeni sesi-2, okulandelayo kuzokwengezwa ohlwini oludliwayo:

Aparap

Okubomvu noma okumhlophe, 180 ml ngosuku

imifino

Yonke imifino ngaphandle kwamazambane amhlophe

isithelo

Isithelo esiphelele kodwa asinajusi

Imikhiqizo yobisi

I-yogathi engenalutho

Uphudingi

Ushokoledi omnyama

ubhanana izithelo ezinokuqukethwe okuphezulu kwe-carbohydrate, njenge ubhatata Imifino efana nemifino inqunyelwe ekukhonzeni okukodwa ngosuku, izinketho eziphansi ze-carb zingadliwa kaningi.

3 isigaba

Isiteji sesi-3 Ukudla kwe-sonomaLesi yisigaba sokulawula isisindo. Iningi lemithetho ye-tier 2 iyasebenza, kodwa kukhona ukuguquguquka okwengeziwe nezinye izinketho zokudlela.

Kufanele uqale ukusebenzisa lesi sinyathelo ngemva kokufinyelela umgomo wakho wokulahlekelwa isisindo.

Isigaba sesi-3 sivumela ama-carbohydrate namafutha aphakeme kancane, njengamaswidi, ujusi, okusanhlamvu okucolisisiwe, imikhiqizo yobisi enamafutha agcwele, namazambane amhlophe.

Uma uqaphela ukuthi uthola isisindo, kunconywa ukuthi ubuyele esinyathelweni sesi-2 uze ufinyelele isisindo sakho esihlosiwe futhi.

Ingabe I-Sonoma Diet Ikwenza Ube Slimming?

Ngaphandle kwemibiko ye-anecdotal, abukho ubufakazi besayensi obusemthethweni Ukudla kwe-sonomaAkubonisi ukuthi kuyasiza ekunciphiseni isisindo.

Kodwa ucwaningo oluningi lubonisa ukuthi ukudla okunekhalori ephansi kwesitayela saseMedithera kuphumelela ekulawuleni isisindo isikhathi eside.

Ukudla kwe-Sonoma ingase inikeze imiphumela efanayo njengoba imodeli ngokwayo ngokudla kwaseMedithera.

Ikakhulukazi, ukunciphisa ukudla okucutshunguliwe kanye noshukela, ukudla izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, amaprotheni amancane namafutha anempilo kuzosheshisa inqubo yokulahlekelwa isisindo.

Kodwa ukulahlekelwa isisindo kuyinkqubo eyinkimbinkimbi ebuye ithinteke ngokusebenza ngokomzimba, izinga lokulala, i-metabolism, ubudala nezinye izici.

Yiziphi Izinzuzo Zokudla kwe-Sonoma?

Ukudla kwe-SonomaInezinzuzo zezempilo ezifanayo njengoba ilingisa ukudla kwaseMedithera ngezindlela eziningi.

Ucwaningo lwamashumi eminyaka luye lwathola ukuthi ukudla kwaseMedithera kungenye yezindlela ezinhle kakhulu zokudla ezikhuthaza impilo yonke nokuvimbela izifo ezingapheli ezifana nesifo senhliziyo nesifo sikashukela.

Yandisa ukudla okunomsoco

Ukudla kwe-Sonoma Ikhuthaza ukudla ukudla okubalulekile nokunempilo. Imifino, izithelo, okusanhlamvu okuphelele kanye namaprotheni angenalutho kwakha isisekelo sokudla.

Ingase ibe ngcono impilo yenhliziyo

Ucwaningo oluningi lubonisa ukuthi ukudla kwaseMedithera kusekela impilo yenhliziyo.

Ukudla kwe-Sonoma Iphansi kakhulu kumafutha agcwele futhi ingase yehlise ingozi yesifo senhliziyo.

Ingase yehlise amazinga kashukela egazini

Ukudla okusika ushukela futhi kuthuthukise ukudla okusanhlamvu kuyilapho kuthuthukisa i-fiber, amaprotheni, nokudla kwezitshalo kungakhuthaza amazinga kashukela egazi anempilo.

Ukudla kwe-Sonomaivimbela yonke imithombo emikhulu yokusanhlamvu okucolisisiwe noshukela. Ngaphezu kwalokho, Ukudla kwe-SonomaOkuqukethwe kwe-carbohydrate kuphansi futhi kuvela ngokuyinhloko ekudleni okunefiber ephezulu okufana nokusanhlamvu, izithelo, nemifino.

Ukuzinzisa amazinga kashukela egazini kunganciphisa ingozi yesifo sikashukela, isifo senhliziyo, nezinye izimo.

Yiziphi Izingozi Zokudla kwe-Sonoma?

Ukudla kwe-SonomaNakuba inezinzuzo ezihlukahlukene, ayifanele wonke umuntu. 

Ikhawulela kakhulu ukudla kwekhalori

Isigaba 1 sokudla kwe-Sonoma sinikeza ukuncipha kwesisindo esisheshayo.

Noma kunjalo, lesi sigaba sokushaqeka sezinsuku eziyi-10 singanciphisa kakhulu ukudla kwekhalori, okungeyona impilo. Ukudla ama-calories ambalwa kukubeka engcupheni yendlala enkulu nokungondleki kahle. Lokhu kubangela ukwehla kwesisindo samanzi, hhayi uwoyela.

Kuyabiza

Ukudla kwe-SonomaUkudla okuningi okufanele kudliwe ekuseni kuyabiza, kunciphisa ukufinyelela futhi kukhinyabeza isabelomali sokudla.

Imenyu Yesampula Yezinsuku Ezi-3

Incwadi yokudla ye-Sonoma futhi incwadi yokupheka inezindlela zokupheka ezimbalwa zesigaba ngasinye sohlelo. Imenyu yesampula yezinsuku ezi-2 yesigaba sesi-3 imi kanje:

Usuku lokuqala

Ukudla kwasekuseni: Ubisi lwe-skim kanye ne-100% yokusanhlamvu okusanhlamvu okuphelele

Isidlo sasemini: I-Turkey, i-hummus nemifino eqoshiwe

Isidlo sakusihlwa: I-salmon eyosiwe ene-quinoa, i-broccoli egazingiwe, newayini elimhlophe elingu-180 mL

Usuku lwesibili

Ukudla kwasekuseni: Ucezu lwesinkwa sikakolweni esigcwele ham, upelepele kanye namaqanda amhlophe

Isidlo sasemini: Isaladi yesipinashi nenkukhu eyosiwe, ama-alimondi asikiwe nama-strawberries

Isidlo sakusihlwa: I-pilaf yerayisi ensundu enemifino kanye newayini elibomvu elingu-180 mL 

Ngosuku lwesithathu

Ukudla kwasekuseni: I-omelet yamakhowe

Isidlo sasemini: Isaladi nemifino exutshwe, amakhambi amasha, utamatisi, iminqumo kanye nenkukhu eyosiwe

Isidlo sakusihlwa: Inyama yenyama eyosiwe enobhontshisi oluhlaza, upelepele wensimbi, ukwatapheya osikiwe, newayini elibomvu elingu-180 mL

Ngenxa yalokho;

Ukudla kwe-Sonoma, uDkt. Kuwuhlelo lokunciphisa umzimba oluchazwe encwadini yegama elifanayo nguConnie Guttersen. Isekelwe ekudleni kwaseMedithera futhi ikhuthaza ukusetshenziswa kwezinhlobonhlobo zokudla okunempilo njengemifino, izithelo, inyama enomzimba namafutha omnqumo.

Izosiza ekunciphiseni isisindo njengoba iqeda ukudla okugayiwe futhi ilawula ngokuqinile osayizi bezingxenye.

Nokho, kuyabiza futhi isigaba sawo sokuqala sinomkhawulo omkhulu.