Ungase uzame ukwehlisa amakhilogremu ambalwa. Noma ungase uzame ukwehlisa isisindo esiningi. Mhlawumbe uke waba nesifo senhliziyo futhi manje udinga ukuqaphela kakhudlwana ngalokho okudlayo. Kungakhathaliseki ukuthi yisiphi isizathu, ukudla okuhle kubalulekile ukuze ube nempilo enhle.
Kuyini Ukudla Kwama-Ornish?
Lokhu kwethulwa udokotela ogama lakhe linguDean Ornish. Uthi esikhundleni sokwenza imithetho eqinile efana nokuthi "Ungadli lokhu kudla, yidla lokhu kuphela," sidinga ukubhekana nale nkinga ngendlela eguquguqukayo.
Uhlelo lwakhe lokudla lubizwa ngokuthi "ukudla kwe-Spectrum." Kalula nje, uhlukanisa ukudla ngezigaba ezi-5 eziyinhloko.
- Iqembu 1: Lokhu kuqukethe ukudla okuzuzisayo nokunempilo kakhulu emizimbeni yethu.
- Iqembu 5: Lokhu kuqukethe ukudla okufanele sikudle kancane kakhulu, noma okungenani sinciphise.
Umqondo uwukuthi uma uthambekela kakhulu ekudleni okuseqenjini lokuqala, kulapho izinzuzo zakho zezempilo zikhula khona, njengokunciphisa isisindo kanye nokunciphisa ingozi yesifo senhliziyo.
Okubaluleke kakhulu, lokhu kudla akugcini nje ngokudla. UMnu. Ornish ugcizelela ukuthi le ndlela yokuphila enempilo ihlanganisa nokuthi usebenza kangakanani, indlela obhekana ngayo nokucindezeleka, kanye nothando nokusekelwa okuthola emndenini nakubangani.
Yini okufanele siyidle futhi siyinciphise kulokhu kudla?
Akukho lutho oluvinjelwe ngokuphelele kulolu hlelo lokudla. Kodwa-ke, kuye ngemigomo yakho (ukwehlisa isisindo, ukulawulwa kwezifo zenhliziyo), kungase kudingeke unciphise inani lokudla okudlayo. Ake sibone ukuthi yiziphi lezo.
| Yidla Okuningi | Umkhawulo Ngokuphawulekayo |
|---|---|
| Izithelo nemifino emisha | Amafutha namafutha |
| Amantongomane aqhekekile (isib. amalentili, ubhontshisi oluhlaza, ama-chickpeas) | Zonke inyama (kufaka phakathi inkukhu) kanye nokudla kwasolwandle |
| Okusanhlamvu okuphelele (isb., ilayisi elinsundu, i-buckwheat, i-oats) | Amantongomane nembewu |
| Imikhiqizo ye-Tofu ne-soy | Iqanda eliphuzi |
| Iqanda elimhlophe | Ukudla okunamafutha amaningi njengokhukhunathi no-avokhado |
| Itiye eliluhlaza | Imikhiqizo yobisi enamafutha agcwele (iyogathi, ushizi, ubisi) |
| Amaswidi angenamafutha | I-caffeine (ngaphandle kwetiye eliluhlaza) kanye notshwala |
Ingabe lokhu kunzima ukukulandela?
Ingxenye engcono kakhulu ukuthi unganquma ukuthi ufuna ukulandela lolu hlelo ngokuqinile kangakanani. Ungaqala ngoshintsho oluncane, noma wenze ushintsho olukhulu ukuze uthole umgomo omkhulu.
Yiziphi izinselele?
Kumuntu othanda inyama nenhlanzi, futhi ojwayele ukudla okucutshungulwayo, lokhu kungaba nzima ukukujwayela. Ikakhulukazi uma unesifo senhliziyo, ungase ube nemingcele eyengeziwe enanini lamafutha ongawafaka ekudleni kwakho.
Ukulima nokuthenga
Le ndlela ivame ukukhuthaza ukusetshenziswa kwemifino nezithelo ezintsha, zesizini ezivela emakethe. Izindlela zokupheka ezilula ukuzilandela nezimnandi zingatholakala ohlelweni lukaMnu. Ornish.
Ukuzivocavoca kanye nenhlalakahle yengqondo
Utusa ukuvivinya umzimba okulula nokulingene, njengokuhamba ngokushesha imizuzu engama-20-30 nsuku zonke, kanye nemikhuba yokulawula ukucindezeleka njenge-yoga nokuzindla.
Uyini umbono wodokotela?
Yebo, iningi lodokotela likholelwa ukuthi lokhu kudla kwe-Ornish kuyasebenza ngempela.Ucwaningo luye lwabonisa ukuthi lokhu kuhle kakhulu kubantu abanesifo senhliziyo noma labo abasengozini yesifo senhliziyo.
Empeleni ukudla okunamafutha aphansi kakhulu futhi okunama-carbohydrate amaningi ayinkimbinkimbi, njengezithelo, imifino, kanye nokusanhlamvu okuphelele. Lokhu kwenza kube ukudla okune-fiber ephezulu kanye nama-calories aphansi.
Nakuba abanye odokotela bekholelwa ukuthi lokhu kudla okunamafutha aphansi, okunama-carbohydrate amaningi kungakhuphula amazinga e-triglyceride egazini, ucwaningo lwesikhathi eside lubonisa ukuthi ukwehla kwesisindo okuhlobene nalokhu kudla kungasiza ekulawuleni ama-triglyceride, ushukela wegazi kanye nomfutho wegazi.
Kodwa khumbula, kuhlale kuphephile futhi kungcono ukukhuluma nodokotela womndeni wakho ukuze akunike iseluleko ngaphambi kokuqala noma yikuphi ukudla, ikakhulukazi uma unesifo esingamahlalakhona njengesifo sikashukela, i-cholesterol ephezulu, noma isifo senhliziyo.
Yiziphi izinkinga zalokhu kudla?
Inselele enkulu ngalokhu ukugcina lokhu isikhathi eside. Uma ungajwayele ukuhlela ukudla kusenesikhathi nokupheka ekhaya, lokhu kuzoba ushintsho olukhulu kuwe. Futhi, kungaba nzima kancane ukunamathela kule ndlela yokudla lapho udla ngaphandle noma ngesikhathi semikhosi. Ngenxa yalokhu, abanye abantu bangase bakhathale ngemva kwesikhathi esithile.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla kwe-Ornish akuyona into enemithetho eqinile ethi "ungadli lezi zinto," kodwa kuyindlela eguquguqukayo ehlukanisa ukudla ngezigaba futhi igcizelele izinto ezinhle.
- Ukugxila ekudleni okusekelwe ezitshalweni njengemifino, izithelo, okusanhlamvu okuphelele, namantongomane. Amafutha nemikhiqizo yezilwane kunqunyelwe kakhulu.
- Ucwaningo luye lwafakazela ukuthi le ndlela iyasebenza kakhulu ekulawuleni izifo zenhliziyo kanye nokwehlisa isisindo.
- Lokhu kudinga ukuzinikela okukhulu nokuhlela ukudla kwakho, ikakhulukazi kumuntu ojwayele ukudla inyama nokudla okucutshunguliwe.
- Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla okusha, ikakhulukazi uma unesifo esithile.
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