Usenokuba uzama ukunciphisa iikhilogram ezimbalwa. Okanye usenokuba uzama ukunciphisa umzimba kakhulu. Mhlawumbi ukhe wahlaselwa yintliziyo kwaye ngoku kufuneka uqaphele ngakumbi ngento oyityayo. Nokuba siyintoni na isizathu, ukutya okunempilo kubalulekile ukuze ube nobomi obusempilweni.
Yintoni i-Ornish Diet?
Oku kwaziswa ngugqirha ogama linguDean Ornish. Uthi endaweni yokwenza imithetho engqongqo efana nokuthi "Musa ukutya oku kutya, yitya oku kuphela," kufuneka sijongane nalo mba ngendlela eguquguqukayo.
Isicwangciso sakhe sokutya sibizwa ngokuba yi-"Spectrum diet." Ngamafutshane, wahlulahlula ukutya kwiindidi ezi-5 eziphambili.
- Iqela 1: Eli liqulathe ukutya okuluncedo nokunempilo kakhulu emizimbeni yethu.
- Iqela lesi-5: Eli liqulathe ukutya ekufuneka sikutye kancinci kakhulu, okanye ubuncinane sinciphise.
Ingcamango kukuba okukhona utyekela kakhulu ekutyeni okukwiqela lokuqala, kokukhona iingenelo zakho zempilo zikhula, ezinje ngokunciphisa umzimba kunye nokunciphisa umngcipheko wesifo sentliziyo.
Okubaluleke kakhulu, olu hlobo lokutya alupheleli nje ekutyeni. UMnu. Ornish ugxininisa ukuba le ndlela yokuphila esempilweni ikwabandakanya nendlela osebenza ngayo, indlela ojongana ngayo noxinzelelo, kunye nothando nenkxaso oyifumana kusapho nakubahlobo.
Yintoni esifanele siyitye size siyinciphise kule ndlela yokutya?
Akukho nto ingavumelekanga ngokupheleleyo kule nkqubo yokutya. Nangona kunjalo, ngokuxhomekeke kwiinjongo zakho (ukunciphisa umzimba, ukulawula isifo sentliziyo), kusenokufuneka unciphise inani lokutya okutyayo. Makhe sibone ukuba zeziphi ezo zinto.
| Yitya Okungakumbi | Umda Ngokubalulekileyo |
|---|---|
| Iziqhamo nemifuno emitsha | Iioyile kunye namafutha |
| Amantongomane aqhekekileyo (umz. iilentile, iitshizi, iimbotyi eziluhlaza) | Zonke iinyama (kuquka inkukhu) kunye neentlanzi zaselwandle |
| Iinkozo ezipheleleyo (umz., irayisi emdaka, i-buckwheat, i-oats) | Amantongomane nembewu |
| Iimveliso zeTofu kunye nesoya | Umpakathi weqanda |
| Iqanda elimhlophe | Ukutya okunamafutha amaninzi njengekhokhonathi kunye neavokhado |
| Iti eluhlaza | Iimveliso zobisi ezinamafutha apheleleyo (iyogathi, itshizi, ubisi) |
| Iilekese ezingenamafutha | I-caffeine (ngaphandle kweti eluhlaza) kunye notywala |
Ngaba kunzima ukukulandela oku?
Eyona nto ingcono kukuba ungagqiba ukuba ufuna ukulandela le nkqubo ngokuzimisela kangakanani. Ungaqala ngotshintsho oluncinci, okanye wenze utshintsho olukhulu ukuze ufumane usukelo olukhulu.
Zithini iingxaki?
Kumntu othanda inyama nentlanzi, kwaye eqhele ukutya okucutshungulwayo, oku kunokuba nzima ukuqhelana nako. Ingakumbi ukuba unesifo sentliziyo, unokuba nemiqathango emininzi kubungakanani bamafutha onokongeza ekutyeni kwakho.
Ukulima nokuthenga
Le ndlela idla ngokukhuthaza ukusetyenziswa kwemifuno neziqhamo ezintsha, ezifumaneka ngexesha elithile ezivela kwimarike. Iiresiphi ezimnandi nezilula ukuzilandela zinokufumaneka nakwinkqubo kaMnu. Ornish.
Ukuzilolonga kunye nokuphila kakuhle kwengqondo
Ucebisa umthambo olula nophakathi, njengokuhamba ngokukhawuleza imizuzu engama-20-30 yonke imihla, kunye neendlela zokulawula uxinzelelo ezifana neyoga kunye nokucamngca.
Luthini uluvo loogqirha?
Ewe, uninzi loogqirha bakholelwa ukuba olu hlobo lokutya lwase-Ornish lusebenza ngokwenene.Uphando luye lwabonisa ukuba oku kulungile ngakumbi kubantu abanesifo sentliziyo okanye abo basengozini yesifo sentliziyo.
Ngokusisiseko kukutya okunamafutha aphantsi kakhulu kwaye kuphezulu kwiicarbohydrates ezintsonkothileyo, ezifana neziqhamo, imifuno, kunye neenkozo ezipheleleyo. Oku kwenza kube kukutya okunefayibha eninzi kwaye kuncinci kwiikhalori.
Nangona abanye oogqirha bekholelwa ukuba oku kutya okunamafutha aphantsi, okuneecarbohydrate ezininzi kunokunyusa amanqanaba e-triglyceride egazini, uphando olude lubonisa ukuba ukunciphisa umzimba okunxulunyaniswa noku kutya kunokunceda ukulawula ii-triglycerides, iswekile yegazi kunye noxinzelelo lwegazi.
Kodwa khumbula, kusoloko kukhuselekile kwaye kungcono ukuthetha nogqirha wakho wosapho ukuze akunike iingcebiso ngaphambi kokuba uqalise naluphi na uhlobo lokutya, ingakumbi ukuba unesifo esingapheliyo esifana nesifo seswekile, i-cholesterol ephezulu, okanye isifo sentliziyo.
Zithini iingxaki zale ndlela yokutya?
Eyona ngxaki iphambili koku kukugcina ixesha elide. Ukuba awuqhelanga ukucwangcisa ukutya kwangaphambili nokupheka ekhaya, oku kuya kuba lutshintsho olukhulu kuwe. Kwakhona, kunokuba nzima kancinci ukunamathela kule ndlela yokutya xa usitya ngaphandle okanye ngexesha lemibhiyozo. Ngenxa yoku, abanye abantu banokukruquka yiyo emva kwexesha elithile.
Umyalezo Wokuya Ekhaya
- I-Ornish Diet ayisiyonto inemithetho engqongqo ethi "musa ukutya ezi zinto," kodwa yindlela eguquguqukayo eyahlulahlula ukutya ngokweendidi kwaye igxininisa kwizinto ezilungileyo.
- Ingqwalasela ikwiintlobo zokutya ezisekelwe kwizityalo ezifana nemifuno, iziqhamo, iinkozo ezipheleleyo, kunye namandongomane. Amafutha kunye neemveliso zezilwanyana zithintelwe kakhulu.
- Uphando luye lwabonisa ukuba le ndlela iyasebenza kakhulu ekulawuleni izifo zentliziyo kunye nokunciphisa umzimba.
- Oku kufuna ukuzinikela okukhulu nokucwangcisa ukutya kwakho, ingakumbi kumntu oqhele ukutya inyama nokutya okucutshungulweyo.
- Kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lokutya olutsha, ingakumbi ukuba unesifo esithile.
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