Sɔntɛm yu de tray fɔ lɔs sɔm pawn. Ɔ sɔntɛm yu de tray fɔ lɛf fɔ it bɔku bɔku it dɛn. Sɔntɛm yu dɔn gɛt at atak ɛn naw yu nid fɔ tek tɛm mɔ bɔt wetin yu de it. Ilɛk wetin na di rizin, gud it impɔtant fɔ mek yu gɛt wɛlbɔdi.
Wetin na di Ornish Diet?
Na wan dɔktɔ we nem Din Ɔnish bin introduks dis. I se pas fɔ mek strikt lɔ dɛn lɛk "Nɔ it dɛn it ya, it dɛn wan ya nɔmɔ," wi nid fɔ aproch dis kwɛstyɔn insay wan we we kin chenj.
in it plan dεn kכl am "Spectrum diet." Fɔ tɔk am simpul wan, i kin sheb it dɛn to 5 men kategori dɛn.
- Grup 1: Dis gɛt di it dɛn we go bɛnifit wi ɛn we go mek wi bɔdi gɛt wɛlbɔdi.
- Grup 5: Dis gɛt di it dɛn we wi fɔ it smɔl, ɔ at ɔl we wi fɔ it smɔl.
Di aidia na dat, di mɔ yu de ledɔm pan it dɛn we de na di fɔs grup, na di mɔ yu go gɛt yu wɛlbɔdi bɛnifit, lɛk fɔ lɛf fɔ it bɔku bɔku it ɛn fɔ mek yu nɔ gɛt at sik.
Di tin we impɔtant pas ɔl na dat, dis it nɔto jɔs bɔt it. Mista Ɔnish tɔk mɔ se dis wɛlbɔdi layf inklud bak aw yu de du tin, aw yu de dil wit strɛs, ɛn di lɔv ɛn sɔpɔt we yu de gɛt frɔm yu fambul ɛn padi dɛn.
Wetin wi fɔ it ɛn limit pan dis it?
Nɔtin nɔ de we dɛn dɔn ban ɔltogɛda na dis it plan. Bɔt i go dipen pan di tin dɛn we yu dɔn plan fɔ du (fɔ lɔs yu wet, fɔ kɔntrol at sik), yu kin gɛt fɔ stɔp di it we yu de it. Lɛ wi si wetin na dɛn tin dɛn de.
| It Mɔ | Limit Impɔtant |
|---|---|
| Fresh frut ɛn vɛjitebul dɛn | Ɔyl ɛn fat dɛn |
| Flaky nat (e.g. lentil, chikip, grɛn bins) . | Ɔl di mit (inklud chukchuk) ɛn sifud |
| Whol grens (e.g., brawn rays, bɔku wit, ɔts) . | Nat ɛn sid dɛn |
| Tofu ɛn soya-based prɔdak dɛn | Eg yolk we yu kin yuz |
| Eg wayt wayt | Fɔd dɛn we gɛt bɔku fat lɛk kokonat ɛn avokado |
| Grin ti | Dairy prodakt dɛn we gɛt ful fat (yogɔt, chiz, milk) . |
| Swit dɛn we nɔ gɛt fat | Kafin (eksept grɛn ti) ɛn rɔm |
Yu tink se i at fɔ fala dis?
Di bɛst pat na dat yu kin disayd aw strikt yu want fɔ fala dis program. Yu kin bigin wit smɔl chenj, ɔ mek big chenj fɔ wan big gol.
Wetin na di prɔblɛm dɛn we kin apin?
Fɔ pɔsin we lɛk mit ɛn fish, ɛn yus to tin dɛn we dɛn dɔn prosɛs, dis kin at fɔ ajɔst to. Ɛspɛshali if yu gɛt wan sik lɛk at sik, yu kin gɛt mɔ ristrikshɔn pan di fat we yu kin ad pan yu it.
Gadin ɛn shopin
Bɔku tɛm dis we ya kin ɛnkɔrej fɔ yuz fresh, sizin vegjetabul ɛn frut dɛn we kɔmɔt na di makit. Yu kin fɛn rɛsipɛkt dɛn we izi fɔ fala ɛn we fayn fɔ si bak na Mista Ɔnish in program.
Ɛksesaiz ɛn fɔ gɛt wɛlbɔdi na yu maynd
I kin advays yu fɔ du simpul, mɔdaret ɛksɛsayz, lɛk fɔ waka kwik kwik wan fɔ 20-30 minit ɛvride, ɛn fɔ du tin dɛn we yu fɔ du fɔ kɔntrol yu strɛs lɛk yoga ɛn fɔ tink gud wan.
Wetin di dɔktɔ dɛn tink?
Yɛs, bɔku pan di dɔktɔ dɛn biliv se dis Ornish it rili wok.Risach dɔn sho se dis kin fayn mɔ fɔ pipul dɛn we gɛt at sik ɔ di wan dɛn we de pan denja fɔ gɛt at sik.
Na di it we nɔ gɛt bɔku fat ɛn i gɛt bɔku kɔmpleks kabɔhaydrɛt dɛn lɛk frut, vɛjitebul, ɛn ɔl gren. Dis kin mek i bi it we gɛt bɔku fayv ɛn we nɔ gɛt bɔku kalori.
Pan ɔl we sɔm dɔktɔ dɛn biliv se dis it we nɔ gɛt bɔku fat ɛn we gɛt bɔku kabɔhaydrɛt kin mek di triglisrayd we de na di blɔd go ɔp, di risach we dɛn dɔn du fɔ lɔng tɛm dɔn sho se di wet we pɔsin kin lɔs wit dis it kin ɛp fɔ kɔntrol triglisrayd, blɔd shuga, ɛn blɔd prɛshɔn.
Bɔt mɛmba se, i go fayn ɛn i bɛtɛ ɔltɛm fɔ tɔk to yu famili dɔktɔ fɔ advays bifo yu bigin fɔ it ɛnitin, mɔ if yu gɛt sik we nɔ de mɛn lɛk dayabitis, ay kɔlɔstrel, ɔ at sik.
Wetin na di bad tin dɛn we dis it de du?
Di men chalenj wit dis na fɔ mentɛn am fɔ lɔng tɛm. If yu nɔ yus fɔ plan fɔ it bifo tɛm ɛn kuk na os, dis go bi big chenj fɔ yu. Dɔn bak, i kin at smɔl fɔ stik to dis we aw yu de it we yu de it na do ɔ we yu de sɛlibret. Bikɔs ɔf dis, sɔm pipul dɛn kin bost wit am afta sɔm tɛm.
Mɛsej we dɛn kin kɛr go na os
- Di Ornish Diet nɔto wan we gɛt strikt lɔ dɛn we se "nɔ it dɛn tin ya," bɔt na fleksibul we we de sheb it dɛn to kategori ɛn ɛmpɛsh di gud tin dɛn.
- Di tin we dɛn de pe atɛnshɔn pan na it dɛn we dɛn mek wit plant lɛk vɛjitebul, frut, ɔl gren, ɛn nɛt. Dɛn kin rili stɔp di fat ɛn tin dɛn we dɛn kin mek wit animal.
- Risach dɔn pruv se dis we ya kin rili ɛp fɔ kɔntrol at sik ɛn fɔ lɛf fɔ it bɔku bɔku it.
- Dis kin mek yu nid fɔ gi yu layf bɔku tɛm ɛn plan fɔ it, mɔ fɔ pɔsin we dɔn yus fɔ it mit ɛn it dɛn we dɛn dɔn prosɛs.
- I impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ it ɛni nyu it, mɔ if yu gɛt wan sik.
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