Mwina mukuyesera kuchepetsa makilogalamu ochepa. Kapena mukuyesera kuchepetsa thupi kwambiri. Mwina mwadwala matenda a mtima ndipo tsopano muyenera kusamala kwambiri ndi zomwe mumadya. Kaya chifukwa chake ndi chiyani, kudya zakudya zabwino ndikofunikira kuti mukhale ndi moyo wathanzi.
Kodi Zakudya za Ornish ndi Chiyani?
Izi zayambitsidwa ndi dokotala wotchedwa Dean Ornish. Iye akuti m'malo mopanga malamulo okhwima monga "Musadye zakudya izi, idyani izi zokha," tiyenera kuthana ndi vutoli m'njira yosinthasintha.
Dongosolo lake la zakudya limatchedwa "Spectrum diet." Mwachidule, amagawa zakudya m'magulu asanu akuluakulu.
- Gulu 1: Ili lili ndi zakudya zothandiza komanso zopatsa thanzi kwambiri m'thupi lathu.
- Gulu lachisanu: Izi zili ndi zakudya zomwe tiyenera kudya pang'ono, kapena kuchepetsa.
Lingaliro ndilakuti mukamakonda kwambiri zakudya zomwe zili mgulu loyamba, mumapezanso ubwino wathanzi, monga kuchepetsa thupi komanso kuchepetsa chiopsezo cha matenda a mtima.
Chofunika kwambiri, zakudya zimenezi sizimangokhudza chakudya chokha. Bambo Ornish akugogomezera kuti moyo wathanziwu umaphatikizaponso momwe mumagwirira ntchito, momwe mumathanirana ndi nkhawa, komanso chikondi ndi chithandizo chomwe mumalandira kuchokera kwa abale ndi abwenzi.
Kodi tiyenera kudya chiyani komanso kuchepetsa zakudya zimenezi?
Palibe chomwe chimaletsedwa kwathunthu mu dongosolo la zakudya ili. Komabe, kutengera zolinga zanu (kuchepetsa thupi, kuwongolera matenda a mtima), mungafunike kuchepetsa kuchuluka kwa chakudya chomwe mumadya. Tiyeni tiwone zomwe zili.
| Idyani Zambiri | Malire Ofunika Kwambiri |
|---|---|
| Zipatso ndi ndiwo zamasamba zatsopano | Mafuta ndi mafuta |
| Mtedza wophwanyika (monga mphodza, nandolo, nyemba zobiriwira) | Nyama zonse (kuphatikizapo nkhuku) ndi nsomba zam'madzi |
| Mbewu zonse (monga mpunga wofiirira, buckwheat, oats) | Mtedza ndi mbewu |
| Tofu ndi zinthu zopangidwa ndi soya | Dzira la yolk |
| Dzira loyera | Zakudya zokhala ndi mafuta ambiri monga kokonati ndi avocado |
| Tiyi wobiriwira | Zakudya za mkaka zokhala ndi mafuta ambiri (yogati, tchizi, mkaka) |
| Maswiti opanda mafuta | Kafeini (kupatula tiyi wobiriwira) ndi mowa |
Kodi izi n'zovuta kutsatira?
Gawo labwino kwambiri ndilakuti mutha kusankha momwe mukufuna kutsatira pulogalamuyi mokhwima. Mutha kuyamba ndi kusintha pang'ono, kapena kusintha kwakukulu kuti mupeze cholinga chachikulu.
Kodi mavuto ake ndi otani?
Kwa munthu amene amakonda nyama ndi nsomba, ndipo amazolowera zakudya zopangidwa kuchokera kusitolo, izi zingakhale zovuta kuzizolowera. Makamaka ngati muli ndi vuto monga matenda a mtima, mungakhale ndi zoletsa zambiri pa kuchuluka kwa mafuta omwe mungawonjezere muzakudya zanu.
Kulima ndi kugula zinthu
Njira imeneyi nthawi zambiri imalimbikitsa kugwiritsa ntchito ndiwo zamasamba ndi zipatso zatsopano, zanyengo kuchokera kumsika. Maphikidwe osavuta kutsatira komanso okoma amapezekanso pa pulogalamu ya Mr. Ornish.
Kuchita masewera olimbitsa thupi ndi thanzi labwino la maganizo
Iye amalimbikitsa kuchita masewera olimbitsa thupi osavuta komanso apakati, monga kuyenda mwachangu kwa mphindi 20-30 tsiku lililonse, komanso njira zochepetsera kupsinjika maganizo monga yoga ndi kusinkhasinkha.
Kodi maganizo a madokotala ndi otani?
Inde, madokotala ambiri amakhulupirira kuti zakudya za Ornish izi ndizothandiza kwambiri.Kafukufuku wasonyeza kuti izi ndi zabwino makamaka kwa anthu omwe ali ndi matenda a mtima kapena omwe ali pachiwopsezo cha matenda a mtima.
Ndi chakudya chopanda mafuta ambiri komanso chokhala ndi chakudya chochuluka chamafuta ambiri, monga zipatso, ndiwo zamasamba, ndi tirigu wonse. Izi zimapangitsa kuti chikhale chakudya chokhala ndi ulusi wambiri komanso chokhala ndi ma calorie ochepa.
Ngakhale madokotala ena amakhulupirira kuti chakudya chopanda mafuta ambirichi komanso chokhala ndi chakudya chambiri chimatha kuwonjezera kuchuluka kwa triglycerides m'magazi, kafukufuku wa nthawi yayitali akuwonetsa kuti kuchepetsa thupi komwe kumakhudzana ndi chakudyachi kungathandize kuwongolera triglycerides, shuga m'magazi, ndi kuthamanga kwa magazi.
Koma kumbukirani, nthawi zonse ndi bwino kulankhula ndi dokotala wa banja lanu kuti akupatseni upangiri musanayambe kudya zakudya zinazake, makamaka ngati muli ndi matenda aakulu monga matenda a shuga, cholesterol yambiri, kapena matenda a mtima.
Kodi kuipa kwa zakudya zimenezi ndi kotani?
Vuto lalikulu ndi izi ndikukhalabe nazo kwa nthawi yayitali. Ngati simunazolowere kukonzekera chakudya pasadakhale ndikuphika kunyumba, izi zidzakhala kusintha kwakukulu kwa inu. Komanso, zingakhale zovuta kutsatira kachitidwe ka kudya aka mukamadya kunja kapena panthawi ya zikondwerero. Chifukwa cha izi, anthu ena angatope nako pakapita nthawi.
Uthenga Wopita Nawo Kunyumba
- Zakudya za Ornish si zakudya zokhala ndi malamulo okhwima oti "musadye zinthuzi," koma njira yosinthasintha yomwe imagawa zakudya m'magulu ndikugogomezera zabwino.
- Cholinga chachikulu chili pa zakudya zochokera ku zomera monga ndiwo zamasamba, zipatso, tirigu wonse, ndi mtedza. Mafuta ndi zinthu zochokera ku nyama ndi ochepa kwambiri.
- Kafukufuku wasonyeza kuti njira imeneyi ndi yothandiza kwambiri polimbana ndi matenda a mtima komanso kuchepetsa thupi.
- Izi zimafuna kudzipereka kwambiri ndikukonzekera chakudya chanu, makamaka kwa munthu amene wazolowera kudya nyama ndi zakudya zokonzedwa kale.
- Ndikofunikira kulankhula ndi dokotala wanu musanayambe kudya zakudya zatsopano, makamaka ngati muli ndi vuto la matenda.
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