Ebia worebɔ mmɔden sɛ wobɛtew wo mu duru so. Anaasɛ ebia worebɔ mmɔden sɛ wobɛtew wo mu duru so kɛse. Ebia woanya komayare na afei ɛsɛ sɛ wohwɛ yiye kɛse wɔ nea wudi ho. Ɛmfa ho nea enti a ɛte saa no, aduan pa ho hia na ama obi anya apɔwmuden.
Dɛn ne Ornishfo Adidi?
Oduruyɛfo bi a wɔfrɛ no Dean Ornish na ɔde eyi bae. Ɔka sɛ sɛ anka yɛbɛhyɛ mmara katee te sɛ "Nni saa nnuan yi, di eyinom nkutoo" no, ɛsɛ sɛ yɛfa ɔkwan a ɛyɛ mmerɛw so di asɛm yi ho dwuma.
Wɔfrɛ n'aduan nhyehyɛe no "Spectrum diet." Sɛ yɛbɛka no tiawa a, ɔkyekyɛ nnuan mu akuw atitiriw 5.
- Kuw 1: Nnuan a mfaso wɔ so na ahoɔden wom sen biara ma yɛn nipadua na ɛwɔ eyi mu.
- Kuw 5: Nnuan a ɛsɛ sɛ yedi kakraa bi pɛ, anaasɛ anyɛ yiye koraa no, yɛto ano hye wɔ eyi mu.
Adwene no ne sɛ dodow a wode w’ani si nnuan a ɛwɔ kuw a edi kan no mu so no, dodow no ara na w’akwahosan mu mfaso te sɛ wo mu duru a ɛso tew ne komayare ho asiane a ɛso tew no yɛ kɛse.
Nea ɛho hia sen biara no, ɛnyɛ aduan nkutoo na ɛfa saa aduan yi ho. Owura Ornish si so dua sɛ nea ɛka asetra a ahoɔden wom yi nso ho ne sɛnea woyɛ nnam, sɛnea wudi adwennwen ho dwuma, ne ɔdɔ ne mmoa a wunya fi abusuafo ne nnamfo hɔ.
Dɛn na ɛsɛ sɛ yedi na yɛto saa aduan yi ano hye?
Biribiara nni hɔ a wɔabara koraa wɔ saa aduan nhyehyɛe yi mu. Nanso, egyina wo botae ahorow so (mu duru a wobɛtew, komayare ano aduru) no, ebia ɛho behia sɛ woto aduan dodow a wudi no ano hye. Ma yɛnhwɛ nea ɛnonom yɛ.
| Di Pii | Anohyeto a Ɛho Hia |
|---|---|
| Nnuaba ne nhabannuru a wɔayɛ no foforo | Ngo ne srade a wɔde yɛ nneɛma |
| Nnuadewa a ɛyɛ mmerɛw (sɛ nhwɛso no, atoko, akutu, bankye a ɛyɛ ahabammono) . | Nam nyinaa (a akokɔ ka ho) ne ɛpo mu nnuan |
| Aburow a wɔayam (sɛ nhwɛso no, aburow a ɛyɛ bruu, buckwheat, oats) . | Nnuadewa ne aba |
| Tofu ne nneɛma a wɔde soya ayɛ | Nkwaa a wɔayam |
| Egg fitaa | Nnuan a srade pii wom te sɛ akutu ne avocado |
| Green tii a wɔde yɛ aduan | Nufusu a srade wom (yogurt, cheese, nufusu) . |
| Nnuan a ɛyɛ dɛ a srade nnim | Caffeine (gye tii a ɛyɛ ahabammono) ne nsa |
So eyi akyi yɛ den?
Nea eye sen biara ne sɛ wubetumi asi sɛnea wopɛ sɛ wudi nhyehyɛe yi akyi katee no ho gyinae . Wubetumi de nsakrae ketewaa bi afi ase, anaasɛ wobɛyɛ nsakrae kɛse ama botae kɛse bi.
Nsɛnnennen bɛn na ɛwɔ mu?
Wɔ obi a n’ani gye nam ne mpataa ho, na wasua nnuan a wɔayɛ ho adwuma fam no, eyi betumi ayɛ den kakra sɛ ɔbɛsakra ne ho. Titiriw sɛ wowɔ tebea bi te sɛ komayare a, ebia wubenya anohyeto pii wɔ srade dodow a wubetumi de aka w’aduan ho.
Turoyɛ ne aguadidan
Saa kwan yi taa hyɛ nkuran sɛ wɔmfa nhabannuru ne nnuaba a ɛyɛ foforo a wɔde di dwuma wɔ bere bi mu ne nnuaba a efi gua so nni dwuma. Wobetumi ahu aduannoa ho akwankyerɛ a ɛnyɛ den sɛ wobedi akyi na ɛyɛ dɛ nso wɔ Owura Ornish dwumadi no mu.
Apɔw-mu-teɛteɛ ne adwene mu yiyedi
Ɔkamfo apɔw-mu-teɛteɛ a ɛnyɛ den na ɛfata, te sɛ nantew a ɛyɛ ntɛmntɛm simma 20-30 da biara, ne nneyɛe a wɔde siw adwennwen ano te sɛ yoga ne nsusuwii kyerɛ.
Adwene bɛn na nnuruyɛfo no wɔ?
Yiw, nnuruyɛfo dodow no ara gye di sɛ saa Ornishfo aduan yi tu mpɔn ankasa.Nhwehwɛmu ada no adi sɛ eyi ye ma nnipa a wɔwɔ komayare anaa wɔn a asiane wɔ hɔ sɛ wobenya komayare no titiriw.
Ne titiriw no, ɛyɛ aduan a srade nnim koraa na ɛwɔ carbohydrates a ɛyɛ den te sɛ nnuaba, nhabannuru, ne aburow a wɔayam. Eyi ma ɛyɛ aduan a ahoɔdennuru pii wom na ahoɔdennuru kakraa bi na ɛwom.
Ɛwom sɛ nnuruyɛfo binom gye di sɛ saa aduan a srade nnim na carbohydrate pii wom yi betumi ama triglyceride dodow a ɛwɔ mogya mu no akɔ soro de, nanso nhwehwɛmu a wɔayɛ bere tenten kyerɛ sɛ mu duru a ɛso tew a ɛbata saa aduan yi ho no betumi aboa ma wɔadi triglycerides, asikre a ɛwɔ mogya mu, ne mogya mmoroso so.
Nanso kae sɛ, ɛyɛ nea asiane biara nni ho na eye bere nyinaa sɛ wo ne w’abusua oduruyɛfo bɛkasa ahwehwɛ afotu ansa na woafi adidi biara ase, titiriw sɛ wowɔ tebea bi a enni sabea te sɛ asikreyare, srade a ɛdɔɔso, anaa komayare a.
Dɛn ne ɔhaw ahorow a ɛwɔ saa aduan yi so?
Asɛnnennen titiriw a ɛwɔ eyi mu ne sɛ wɔbɛkɔ so akura mu bere tenten. Sɛ ɛnyɛ wo su sɛ wubedi kan ayɛ aduan ho nhyehyɛe na woanoa aduan wɔ fie a, eyi bɛyɛ nsakrae kɛse ama wo. Afei nso, ebetumi ayɛ den kakra sɛ wobɛbata saa adidi nhyehyɛe yi ho bere a woredidi wɔ abɔnten anaa bere a woredi afahyɛ ahorow no. Esiane eyi nti, ebia ɛbɛfono nnipa binom wɔ bere bi akyi.
Nkrasɛm a Wɔde Kɔ Fie
- Ornish Adidi no nyɛ nea mmara katee wom a ɛka sɛ "nni saa nneɛma yi," na mmom ɛyɛ ɔkwan a ɛyɛ mmerɛw a ɛkyekyɛ nnuan mu akuw na esi nneɛma pa so dua.
- Wɔde wɔn adwene si nnuan a efi afifide mu te sɛ nhabannuru, nnuaba, aburow a wɔayam, ne nnuaba so. Wɔabara srade ne nneɛma a wɔde yɛ mmoa no kɛse.
- Nhwehwɛmu ada no adi sɛ saa kwan yi tu mpɔn yiye wɔ komayare a wosiw ano ne mu duru a wɔtew so mu.
- Eyi hwehwɛ sɛ wode wo ho ma na woyɛ w’aduan ho nhyehyɛe pii, titiriw ma obi a wasua sɛ obedi nam ne nnuan a wɔayɛ no foforo.
- Ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi aduan foforo biara ase, titiriw sɛ wowɔ ayaresa tebea bi a.
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