Iyini I-Zone Diet, Yenziwa Kanjani? Uhlu Lokudla Kwendawo

Ukudla kwendawoIhlose ukunciphisa ukuvuvukala nokugcina amazinga e-insulin enempilo. Isiza abantu ukuthi balinganisele ukudla kwabo amaprotheni nama-carbohydrate.

Iphinde ikhuthaze ukudla amafutha anempilo nama-antioxidants, okuhlanganisa amafutha e-omega 3 kanye ne-polyphenol Antioxidants efomini lokungezelela.

Ukudla kuncoma ukukhawulela ukudla okunama-calories kodwa akukhawuli ukuthathwa kwekhalori enanini elithile.

Ukudla kwendawoithuthukiswe nguDkt. U-Barry Sears uthi lokhu kudla kuhlose ukuvimbela ukuvuvukala ngendlela elawulwayo. Iphinde ithi ingasiza umuntu ukuba anciphe, abe ngcono engqondweni nasemzimbeni, abambezele ukuguga..

Iyini i-Zone Diet?

Zone Dietwuhlelo lokudla olukhuthaza abasebenzi balo ukuthi badle ama-carbohydrate angama-40%, amaprotheni angama-30% kanye namafutha angama-30%.

Njengengxenye yokudla, ama-carbohydrate athandwayo kufanele abe nenkomba ephansi ye-glycemic, okusho ukuthi kufanele akhulule ushukela kancane kancane egazini ukuze uhlale ugcwele isikhathi eside. amaprotheni amafutha angenawo amafutha, futhi amafutha kufanele abe ikakhulukazi amafutha e-monounsaturated.

Zone Diet Eminyakeni engaphezu kwengu-30 edlule, isazi samakhemikhali ezinto eziphilayo saseMelika, uDkt. Ithuthukiswe ngu-Barry Sears. Incwadi yakhe edayise kakhulu ethi “The Zone” yashicilelwa ngo-1995. Zone DietIthi yehlisa ukuvuvukala emzimbeni. UDkt. NgokukaSears, lapho abantu bekhuluphala, begula, futhi beguga, ukuvuvukala kwanda ngokushesha.

UDkt. I-Sears ithi ngenxa yokunciphisa ukuvuvukala, amafutha azolahleka ngokushesha ngangokunokwenzeka, ukuguga kuzoncipha, ingozi yezifo ezingapheli izokwehla futhi ukusebenza kuzokwanda.

Zone DietEminye yemithetho eyisisekelo yilena:

– Yidla ukudla okulula phakathi kwehora elilodwa uvuka ekuseni.

– Qala ukudla ngakunye noma ukudla okulula ngamaprotheni anamafutha amancane, bese ulandela ngokudla okunama-carbohydrate anempilo namafutha.

- Kungakhathaliseki ukuthi ulambile noma cha, yidla njalo ngendlela yokudla okuyinhloko njalo ngemva kwamahora angu-4-6 noma isidlo esincane ngemva kwamahora angu-2-2.5.

- Yidla i-omega-3 ne-polyphenols eningi njengoba inezindawo zokulwa nokuvuvukala.

– Phuza okungenani izingilazi zamanzi eziyi-8 ngosuku.

Yenziwa Kanjani I-Zone Diet?

Zone DietAzikho izigaba eziqondile futhi kufanele zilandelwe impilo yakho yonke. Zone DietKunezindlela ezimbili zokusebenzisa: isandla iso indlela noma Amabhlogo wokudla wezoniungasebenzisi

Abantu abaningi baqala ngendlela yesandla-iso futhi baqhubeke nokusebenzisa amabhulokhi wokudla we-Zone njengoba isithuthuke kakhulu. Ungashintsha indlela yakho noma nini lapho uzizwa ulungile, njengoba zombili izindlela zinezinzuzo zazo.

Indlela Yeso Lesandla

isandla iso indlela Zone DietIyiphi indlela elula yokuqalisa. Njengoba igama liphakamisa, isandla sakho neso yiwona kuphela amathuluzi owadingayo ukuze uqalise, kodwa kuyatuswa ukuthi ubeke isikhathi sokunaka lapho udinga ukudla.

Ngale ndlela, isandla sakho sisetshenziswa ngezindlela eziningi. Ukuze unqume ubukhulu bezingxenye, iminwe yakho emihlanu izokukhumbuza ukuba udle kahlanu ngosuku futhi ungabi nokudla amahora amahlanu.

Okwamanje, sebenzisa iso lakho ukuqagela izingxenye zepuleti lakho. Ukuze wakhe isidlo esilungele indawo, kufanele uqale uhlukanise ukudla kube izingxenye ezintathu.

Iprotheni eyodwa kwezintathu

Ingxenye eyodwa kwezintathu yokudla kwakho kufanele ibe nomthombo weprotheyini engenawo amandla, cishe ubukhulu besandla sakho.

izingxenye ezimbili kwezintathu zama-carbohydrate

Izingxenye ezimbili kwezintathu zokudla kwakho kufanele zibe nama-carbohydrate anenkomba ephansi ye-glycemic.

amafutha 

Yidla amafutha e-monounsaturated, njengamafutha omnqumo, ukwatapheya, noma ibhotela lamantongomane.

Indlela yeso lesandla yabaqalayo Zone DietYakhelwe njengendlela elula yokuqalisa Ibuye ibe nezimo futhi ivumela ukudla ngaphandle. 

I-Zone Food Block Method

Amabhulokhi okudla e-Zone abala ukuthi mangaki amagremu amaprotheni, ama-carbohydrates namafutha angaqukethwa ngosuku. Zone DietIklanyelwe ukwenza umzimba womuntu siqu emizimbeni yethu.

Inani le-Zone blocks okufanele lidliwe ngosuku lincike esisindweni sakho, ubude, ukhalo kanye nezilinganiso zenyonga. inombolo yakho lapha Ungakwazi ukubala. Indoda evamile idla ama-Zone blocks ayi-14 ngosuku; Owesifazane ojwayelekile udla ama-Zone blocks ayi-11 ngosuku.

Ukudla okuyinhloko okufana nebhulakufesi, isidlo sasemini, noma isidlo sakusihlwa kunamabhulokhi eZone amathathu kuya kwayisihlanu, kanti ukudla okulula kuhlala kunebhulokhi yeZone eyodwa. I-Zone block ngayinye iqukethe i-protein block, i-fat block, kanye ne-carbohydrate block. 

Amaprotheni block: Iqukethe amagremu angu-7 amaprotheni.

I-carbohydrate block: Iqukethe 9 amagremu carbohydrate.

Ibhulokhi likawoyela: Iqukethe amagremu angu-1.5 wamafutha. 

laphaNansi inkomba enemininingwane mayelana nezinketho ezahlukene nokuthi zingaki izinketho zokudla ezidingekayo ukwenza i-protein block, i-carb block, noma i-fat block. 

Yini Ongayidla Ku-Zone Diet?

Ku-Zone Diet, eziningi zokudla abakukhethayo, okunye kokudla okunempilo Ukudla kwaseMedithera iyafana ne. Izinketho zokudla ngokwamaqembu okudla okungadliwa ekudleni zimi kanje;

amaprotheni

– Inyama yenkomo enciphile, yewundlu, yenyama yenkomo neyemvu

– Inkukhu engenasikhumba kanye ne-turkey breast

– Inhlanzi kanye nezimbaza

- Amhlophe amaqanda

– Ushizi onamafutha amancane

– Ubisi olunamafutha amancane kanye neyogathi

uwoyela

- ukwatapheya

– Amakinati, amahazelnuts, ama-cashews, ama-alimondi noma ama-pistachios

- Ibhitela lamantongomane

– Thani

- Amafutha afana namafutha e-canola, i-sesame oil, i-peanut oil, namafutha e-olive 

ama-carbohydrate

- Izithelo ezifana nama-strawberries, ama-apula, amawolintshi, ama-plums

- Imifino efana namakhukhamba, upelepele, isipinashi, utamatisi, amakhowe, uphizi

- Okusanhlamvu okufana ne-oatmeal nebhali

Ama-polyphenols

Ziwuhlobo lwe-antioxidant. Ama-Antioxidants asiza umzimba ukuthi unciphise ama-radicals mahhala. Ama-radicals wamahhala abangelwa izinqubo zomzimba zemvelo kanye nezici zangaphandle ezifana nokudla okungenampilo nokubhema.

Njengoba la ma-molecule enqwabelana, angabangela ukucindezeleka okwenziwe nge-oxidative. Lokhu kungaholela ekuvuvukeni nasekulinyazweni kwamangqamuzana, okungase kwandise ingozi yezifo, kuhlanganise neminye imidlavuza. Izithelo nemifino kuyimithombo yemvelo yama-antioxidants.

I-Omega 3 fatty acids

Ucwaningo lubonisa ukuthi amafutha e-omega 3 angasiza ekunciphiseni noma ekulawuleni ukuvuvukala. Izinhlanzi ezinamafutha njengamasardine ziyimithombo emihle ye-omega 3 fats. Zone Dietincoma ukuthatha nsuku zonke i-polyphenol antioxidant supplements kanye ne-fish oil supplements.

Yikuphi Ukudla Okufanele Ukugweme Ku-Zone Diet?

Zone DietNakanjani akukho okunqatshelwe. Kodwa ezinye izinketho zokudla zibhekwa njengezingalungile ngoba zikhuthaza ukuvuvukala. 

Izithelo ezinoshukela omningi

Okufana nobhanana, amagilebhisi, omisiwe, izithelo ezomisiwe nomango.

Imifino enoshukela omningi noma isitashi

Njengophizi, ummbila, izaqathi namazambane.

Ama-carbohydrate acwengekile futhi acutshunguliwe

Isinkwa, i-pasta, ama-noodle neminye imikhiqizo kafulawa omhlophe.

Okunye ukudla okugayiwe

Kuhlanganisa okusanhlamvu kwasekuseni nama-muffin.

Ukudla okunoshukela owengeziwe

Njenge-fudge, ikhekhe namakhekhe.

Iziphuzo ezibandayo

Kokubili iziphuzo ezinoshukela nezingenashukela azinconywa.

ikhofi kanye netiye

Banciphise, ngoba amanzi ayisiphuzo esizuzisa kakhulu.

Uhlelo Lokudla okuyisampula olune-Zone Food Block for Men

Nali isampula lecebo lokudla lendoda evamile enezindawo zokudla eziyi-14.

Ukudla kwasekuseni (amabhulokhi okudla ama-4):

2 amaqanda, abilisiwe

Izingcezu ezi-3 ze-turkey bacon

30 amagremu of low-fat ushizi

1 amahhabhula

3630 amagremu wesipinashi, okuphekwe

1 inkomishi (156 amagremu) of amakhowe, abilisiwe

1/4 indebe (53 amagremu) anyanisi, abilisiwe

16.6 ml amafutha e-olive 

Isidlo sasemini (amabhulokhi wokudla ama-4):

85g yenkukhu eyosiwe, engenasikhumba

1 amaqanda abilisiwe

2 amakhanda e-iceberg ulethisi

1 inkomishi (70 grams) yamakhowe aluhlaza

1 inkomishi (amagremu angu-100) ikhukhamba eluhlaza, lisikiwe

1 pepper obomvu, osikiwe

2 wezipuni ukwatapheya

1/2 ithisipuni ama-walnuts

1 ithisipuni (5 ml) uviniga

2 amaplamu 

Isidlo santambama (ibhulokhi yokudla e-1):

1 amaqanda abilisiwe

3 ama-alimondi

1/2 i-apula

Isidlo sakusihlwa (amabhulokhi wokudla ama-4):

170 amagremu salmon, eyosiwe

200 amagremu amazambane, aphekwe

1 amakhanda e-iceberg ulethisi

40 amagremu utamatisi, eluhlaza

100 amagremu ikhukhamba eluhlaza, lisikiwe

2 wezipuni ukwatapheya

2/3 ithisipuni (3.3 ml) amafutha omnqumo 

I-snack yesikhathi sokulala (ibhulokhi yokudla e-1):

1/4 indebe (56 amagremu) we-cottage shizi

6 amakinati

1/2 i-orange

Isampula Lohlelo Lokudla olune-Zone Food Block for Women

Nali isampula lohlelo lokudla lowesifazane ojwayelekile, elinamabhulokhi okudla ezindawo eziyi-11.

Ukudla kwasekuseni (amabhulokhi okudla ama-3):

2 amaqanda, abilisiwe

Izingcezu ezi-3 ze-turkey bacon

1/2 i-apula

1 inkomishi (156 amagremu) of amakhowe, abilisiwe

630 amagremu wesipinashi, okuphekwe

1 ithisipuni (5 ml) yamafutha omnqumo 

Isidlo sasemini (amabhulokhi wokudla ama-3):

60g yenkukhu eyosiwe, engenasikhumba

1 amaqanda abilisiwe

2 amakhanda e-iceberg ulethisi

1 inkomishi (70 grams) yamakhowe aluhlaza

1 inkomishi (amagremu angu-100) ikhukhamba eluhlaza, lisikiwe

1 ucezu lukapelepele obomvu

2 wezipuni ukwatapheya

1 ithisipuni (5 ml) uviniga

1 amaplamu

Isidlo santambama (ibhulokhi yokudla e-1)

1 amaqanda abilisiwe

3 ama-alimondi

1/2 i-apula 

Isidlo sakusihlwa (amabhulokhi okudla ama-3)

110 amagremu salmon, eyosiwe

2/3 indebe (67 amagremu) ubhatata, kuphekwe

1 amakhanda e-iceberg ulethisi

1/4 indebe (40 amagremu) utamatisi oluhlaza

1 inkomishi (amagremu angu-100) ikhukhamba eluhlaza, lisikiwe

2 wezipuni ukwatapheya

1/3 ithisipuni (3.3 ml) amafutha omnqumo

I-snack yesikhathi sokulala (ibhulokhi yokudla e-1):

1/4 indebe (56 amagremu) we-cottage shizi

6 amakinati

1/2 i-orange

I-Zone Diet Yehlisa Kanjani Isisindo?

Zone DietIhlose ukuthuthukisa amahomoni ukuvumela umzimba ukuthi ungene esimweni esibizwa ngokuthi "Indawo". Yilapho umzimba uthuthukiswa khona ukulawula ukuvuvukala okuvela ekudleni.

Izinzuzo zokuba "sendaweni" zifaka:

– Ukulahlekelwa amafutha amaningi emzimbeni ngokushesha ngangokunokwenzeka

– Ukwehlisa izinga lokuguga

- Ukusebenza okungcono nokucabanga okusheshayo

UDkt. I-Sears incoma ukuhlola amanani egazi amathathu ukuze kunqunywe ukuthi uku "Zone."

TG / HDL Isilinganiso

Lesi yisilinganiso samafutha "amabi", aziwa ngokuthi ama-triglycerides, kuya ku-cholesterol "enhle" ye-HDL egazini. Inani eliphansi linempilo futhi lisho ibhalansi ye-cholesterol enhle.

Zone Diet Ngaphansi kuka-1 kuphakamisa inani elihle, eliphansi. Isilinganiso esiphezulu se-TG/HDL sandisa ingozi yesifo senhliziyo. Leli nani kufanele lihlolwe uchwepheshe wezokunakekelwa kwempilo. 

Isilinganiso se-AA/EPA

Lesi isilinganiso samafutha e-omega 6 kuya ku-omega 3 emzimbeni. Inani eliphansi lisho ukuthi unamafutha amaningi e-omega 3 egazini, alwa nokuvuvukala.

Zone Dietiphakamisa inani eliphansi lika-1.5-3. Uma kuyinombolo ephezulu yesilinganiso sakho se-AA/EPA, ukucindezelekaUngase ube sengozini eyengeziwe yokukhuluphala nezinye izifo ezingamahlalakhona.

Ungahlola isilinganiso se-AA/EPA kuwebhusayithi yeZone Diet.

I-HbA1c - I-Glycated Hemoglobin-

Lesi isilinganiso senani likashukela elixhunywe kumangqamuzana abomvu egazi phakathi nezinyanga ezintathu. Inani eliphansi lisho ukuthi inani likashukela egazini liphansi.

Zone Dietiphakamisa inani elingaphansi kuka-5%. I-HbA1c ephezulu yandisa ingozi yesifo sikashukela.

I-HbA1c kufanele ihlolwe ngumsebenzi wezempilo.

I-Zone Diet Supplement Recommendation

Zone Dietukwandisa izinzuzo zezempilo uwoyela wezinhlanzi Uncoma ukusebenzisa izithasiselo ze-omega 3 ezifana Yehlisa ubungozi be-cholesterol “embi” ye-LDL emzimbeni nezinye izifo ezingamahlalakhona.

Zone Diet Utusa futhi ukuthatha izithasiselo zama-polyphenols, ama-molecule atholakala ezitshalweni ezinezakhiwo zokulwa ne-antioxidant.

Izinzuzo Zokudla Kwendawo

- Ngokungafani nezinye izidlo, Zone Diet ayikuvimbeli ukudla.

– Nokho, kuphambene nezinketho ezingezinhle njengoshukela owengeziwe kanye nokudla okugayiwe.

- Yiyo, Zone DietLokhu kuyenza ikhange kakhulu kunezinye izidlo zabantu abalwa nemikhawulo yokudla.

- Zone Diet Izinketho zokudla ezinconyiwe zokudla kwaseMedithera zifana kakhulu. I-Mediterranean Diet ingenye yezindlela zokudla ezihamba phambili ezisekelwa ubufakazi bokuphila kahle kwesikhathi eside.

- Zone Diet iphinde inikeze ukuguquguquka ngoba kunezindlela ezimbili ezihlukene zokulandela ukudla.

Izingozi Zokudla Kwendawo

Zone DietNakuba inezinzuzo eziningi, futhi inezinye izinto ezimbi.

Zone Diet Izimangalo zokuthuthukisa ukusebenza. Kodwa-ke, ucwaningo olwenziwa kubasubathi ngemva kokudla ukudla lwathola ukuthi naphezu kokulahlekelwa isisindo, balahlekelwa amandla abo futhi baphela ngokushesha kunabanye.

Ukunciphisa ukuvuvukala okubangelwa ukudla ukuze kufinyelele izinga elithi "Zone" kungenye isimangalo sokudla. Zone Dietuthi lapho okuhlosiwe kwamanani egazi kufinyelelwa, umzimba uzoba sezingeni elithi "Zone".

Nakuba ezinye izifundo zibonisa ukuthi ukudla kungathuthukisa izibalo zegazi, abacwaningi bathi ucwaningo olwengeziwe luyadingeka ngaphambi kokuba bathi kunciphisa kakhulu ukuvuvukala emzimbeni.

Ayrıca, Zone DietKunobufakazi obuncane bokusekela ama-carbohydrate angama-40%, amaprotheni angama-30%, namafutha angama-30% njengenani elifanele lokulahleka kwamafutha kanye nezinzuzo zezempilo.

Kolunye ucwaningo, umphumela wokudla okuqukethe ama-carbohydrates angu-60%, amaprotheni angu-15% namafutha angu-25% kwatholakala ukuthi ama-carbohydrate angu-40%, amaprotheni angu-30% kanye nama-30% amafutha. Zone DietImiphumela yaqhathaniswa.

Ucwaningo luthole ukuthi isisindo esiningi silahlekile ngesilinganiso esisuselwa ku-Zone. Kodwa-ke, lo mehluko ungaba ngenxa yokudla okuphezulu kwamaprotheni.

Kuyathakazelisa ukuthi lolu cwaningo luphinde lwembula ukuthi awukho umehluko omkhulu kushukela, amafutha, ne-cholesterol amanani phakathi kwamaqembu amabili.

Yona, Zone Diet futhi kusho ukuthi ukubalwa kwegazi okutholakala kwezinye izifundo kungase kube ngenxa yokwengezwa nge-omega 3 nama-polyphenols, kunokuba kuzuze ngokudla kuphela.

Ingabe Kufanele Uzame I-Zone Diet?

Ukuze ulahlekelwe isisindo, kufanele ukhethe ukudla okufanelana kahle nendlela yakho yokuphila. Uma ufuna ukudla okukhethwa kukho ukudla okufana ne-Mediterranean Diet Zone Diet ingase ilungele wena.

Nakuba inkolelo-mbono ngemuva kokudla ukudla ihlotshaniswa nemiphumela engcono yezempilo, abukho ubufakazi obanele bokusekela ukuthi ukudla kuzonciphisa ingozi yesifo esingelapheki, ukuguga kancane, ukuthuthukisa ukusebenza komzimba, noma kukwenze ucabange ngokushesha.

Ukuze uthole imikhuba yokudla enempilo, Zone Diet Ingakusiza.