Ungave uri kuedza kudzikisa makirogiramu mashoma. Kana kuti ungave uri kuedza kudzikisa huremu hwakawanda. Pamwe wakamborwara nemoyo uye ikozvino unofanira kungwarira zvaunodya. Chero chikonzero chipi zvacho, kudya kwakanaka kwakakosha kuti uve nehupenyu hwakanaka.
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Chii chinonzi Ornish Diet?
Izvi zvakaunzwa nachiremba anonzi Dean Ornish. Anoti pane kugadzira mitemo yakaoma yakaita sekuti "Usadye chikafu ichi, idya izvi chete," tinofanira kutarisana nenyaya iyi nenzira inochinjika.
Chirongwa chake chekudya chinonzi "Spectrum diet." Muchidimbu, anokamura chikafu muzvikamu zvishanu zvikuru.
- Boka rekutanga: Iri rine chikafu chinobatsira uye chine hutano zvakanyanya kumuviri wedu.
- Boka rechishanu: Izvi zvine chikafu chatinofanira kudya zvishoma, kana kuti chatinofanira kuganhurira.
Pfungwa yacho ndeyekuti kana ukanyanya kufarira zvekudya zviri muboka rekutanga, zvinobatsira pahutano hwako, zvakaita sekudzikira kwehuremu uye kudzikira kwenjodzi yezvirwere zvemwoyo.
Chinonyanya kukosha ndechekuti kudya uku hakusi kwekudya chete. VaOrnish vanosimbisa kuti mararamiro aya ane hutano anosanganisirawo kushanda nesimba kwaunoita, maitiro aunoita kana wava nekushushikana, uye rudo nerutsigiro zvaunowana kubva kumhuri neshamwari.
Chii chatinofanira kudya uye chatinofanira kuderedza pakudya uku?
Hapana chinorambidzwa zvachose muchirongwa ichi chekudya. Zvisinei, zvichienderana nezvinangwa zvako (kuderedza uremu, kudzora zvirwere zvemwoyo), ungangofanira kuderedza huwandu hwechikafu chaunodya. Ngationei kuti chii ichocho.
| Idya Zvakawanda | Muganho Zvikuru |
|---|---|
| Michero nemiriwo mitsva | Mafuta nemafuta |
| Nzungu dzakapfava (semuenzaniso nyemba, nyemba, nyemba dzegirini) | Nyama dzese (kusanganisira huku) nehove |
| Zviyo zvese (semuenzaniso, mupunga webrown, buckwheat, oats) | Nzungu nembeu |
| Tofu nezvigadzirwa zve soya | Yolk yezai |
| Chena yezai | Zvikafu zvine mafuta akawanda zvakaita sekokonati neavokhado |
| Tii yegirini | Zvigadzirwa zvemukaka zvine mafuta akazara (yogati, chizi, mukaka) |
| Zvinotapira zvisina mafuta | Caffeine (kunze kwegreen tea) uye doro |
Izvi zvakaoma here kutevedzera?
Chinhu chakanakisa ndechekuti unogona kusarudza kuti unoda kutevedzera chirongwa ichi zvakasimba zvakadii. Unogona kutanga nekuchinja kudiki, kana kuita shanduko huru kuti uwane chinangwa chikuru.
Ndezvipi zvinetso zviripo?
Kune munhu anoda nyama nehove, uye akajaira chikafu chakagadziriswa, izvi zvinogona kuoma kuti azvijaire. Kunyanya kana uine chirwere chakadai sechirwere chemwoyo, unogona kunge uine mitemo yakawanda pahuwandu hwemafuta aunogona kuwedzera pakudya kwako.
Kurima nekutenga
Nzira iyi inowanzo kurudzira kushandiswa kwemiriwo mitsva, yemwaka nemichero kubva kumusika. Mabikirwo ari nyore kutevera uye anonaka anogonawo kuwanikwa pachirongwa chaVaOrnish.
Kurovedza muviri uye kugara zvakanaka kwepfungwa
Anokurudzira kurovedza muviri kuri nyore uye kune mwero, zvakaita sekufamba nekukurumidza kwemaminitsi 20-30 zuva nezuva, pamwe netsika dzekuderedza kushushikana dzakadai seyoga nekufungisisa.
Vanachiremba vanoti chii?
Ehe, vanachiremba vazhinji vanotenda kuti kudya uku kweOrnish kunoshanda zvechokwadi.Ongororo yakaratidza kuti izvi zvakanakira vanhu vane chirwere chemwoyo kana avo vari panjodzi yekubatwa nechirwere chemwoyo.
Idya rine mafuta mashoma uye rine makabhohaidhiretsi akawanda, akadai semichero, miriwo, nezviyo. Izvi zvinoita kuti rive nefaibha yakawanda uye macalorie mashoma.
Kunyange hazvo vamwe vanachiremba vachitenda kuti kudya uku kusina mafuta akawanda uye kune makabhohaidhiretsi akawanda kunogona kuwedzera huwandu hwe triglyceride muropa, tsvakiridzo yenguva refu inoratidza kuti kudzikira kwehuremu kunobatanidzwa nekudya uku kunogona kubatsira kudzora triglycerides, shuga yeropa, uye BP.
Asi yeuka, zvakachengeteka nguva dzose uye zvakanakisisa kutaura nachiremba wemhuri yako kuti akupe mazano usati watanga kudya chero kupi zvako, kunyanya kana uine chirwere chisingaperi chakadai sechirwere cheshuga, cholesterol yakakwira, kana chirwere chemwoyo.
Ndezvipi zvakaipa zvekudya uku?
Dambudziko guru panyaya iyi nderekuti irambe iripo kwenguva refu. Kana usina kujaira kuronga zvekudya pachine nguva uye kubika kumba, izvi zvichave shanduko huru kwauri. Zvakare, zvinogona kuoma kuramba uchitevedzera tsika iyi yekudya paunenge uchidya kunze kana panguva yemitambo. Nekuda kweizvi, vamwe vanhu vanogona kufinhwa nazvo mushure mechinguva.
Mharidzo Yekuenda Nayo Kumba
- Kudya kweOrnish hakusi kwemitemo yakasimba inoti "usadye zvinhu izvi," asi inzira inochinjika inokamura chikafu muzvikamu uye inosimbisa zvinhu zvakanaka.
- Chinangwa chikuru chiri pakudya zvinobva muzvirimwa zvakaita semiriwo, michero, zviyo, nenzungu. Mafuta nezvigadzirwa zvemhuka zvakaganhurirwa zvakanyanya.
- Tsvagiridzo yakaratidza kuti nzira iyi inoshanda zvikuru mukuderedza chirwere chemwoyo nekuderedza uremu.
- Izvi zvinoda kuzvipira kukuru uye kuronga kudya kwako, kunyanya kune munhu ajaira kudya nyama nezvikafu zvakagadzirwa.
- Zvakakosha kutaura nachiremba wako usati watanga kudya chero kupi zvako, kunyanya kana uine chirwere.
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