Kudya kulemera kwa njira ya Ornish

M'nkhaniyi, tidzakuuzani za limodzi la zakudya zowononga kulemera. Linapangidwa ndi Dr. Dean Ornish, yemwe amagwira ntchito m'banja la Bill Clinton ngati katswiri wodziwa zakudya. Kuchokera pachiyambi cha chilengedwe chake, chinalengedwa kwa odwala omwe ali ndi matenda a mtima. Pambuyo pake, zakudya za Ornish zinakhala zotchuka m'munda wolemera. Pamtima wa chakudya ichi ndi chiwerengero chabwino cha zakudya zamasamba ndi thupi. Izi zimathandiza kutentha mafuta mofulumira. Pamene izo zatsimikiziridwa, ndi kofunika kuti muzisiye konse kugwiritsa ntchito mafuta. Ngati tiwona kuti mafutawa amabwera pafupifupi zakudya zonse zosiyana siyana, ndiye kuti 10 peresenti ya makilogalamu amapangidwa kuchokera ku mafuta. Chifukwa cha kalori tsiku lililonse munthu wamkulu, tsiku sayenera kukhala oposa 15-20 magalamu a mafuta. Zakudya zowonongeka ndi njira ya Ornish zimathandiza osati kuchepa thupi, komanso zimateteza matenda a mtima.

Chofunika kwambiri cha zakudya izi ndi izi. Zakudya za Ornish zimatanthauzira kwambiri chakudya. Kudya zakudya zomwe ziri ndi mafuta odzaza ndi cholesterol ziyenera kukhala zochepa. Izi ndizochokera ku shuga, mowa, uchi, ndi zina. Muyenera kuganizira kwambiri kudya zakudya za zomera. Chipatso ichi, kuphika ufa ndi mbewu zonse, etc. Zakudyazi zili ndi zakudya zambiri. Zakudya zosavuta zimakhala zazikulu kwambiri, chifukwa zimakhala ndi zakudya zambiri komanso zowonjezera.

Mtengo woyenera wa chakudya chimenechi ndi 70 peresenti ya chakudya, 20 peresenti ya mapuloteni ndi 10 peresenti mafuta. Malingana ndi chiwerengero, ndi chakudya chofala cha Amwenye, chiwerengero ichi ndi 30%, 25 peresenti, 45 peresenti, motero. Kuwonjezera pa kusintha kwa zakudya, pamene mukudya zakudya molingana ndi njira ya Ornish, munthu ayenera kusiya makhalidwe oipa ndikuyamba kusewera masewera.

Zakudya zomwe zimachepetsa kulemera kwa thupi la Dr. Dean Ornish sizikhala ndi kalori yeniyeni yeniyeni, koma kulepheretsa zakudya. Malinga ndi lingaliro lake, izi ndizothandiza kuthetsa kulemera.

Pogwiritsa ntchito mfundoyi, Ornish anagawa zakudya zonse m'zinthu zitatu:

• Zida zomwe zingagwiritsidwe ntchito popanda zoletsedwa. Izi zikuphatikizapo: nyemba (lenti, nandolo, soya, nyemba, nyemba za impso); Nthanga (mpunga, oats, tirigu, buckwheat, balere, mapira); masamba (kabichi broccoli, tsabola okoma, tomato, nkhaka, kaloti, zukini, amadyera osiyanasiyana); zipatso ndi zipatso (lalanje, vwende, chinanazi, sitiroberi, pichesi, buluu, rasipiberi, apulo, chitumbuwa).

• Zamagetsi zomwe zingathe kudyedwa, koma pang'onopang'ono. Mafutawa ndi otsika kwambiri (yogurt, mkaka, tchizi, kirimu wowawasa). Mtundu uwu wa mankhwala umaphatikizansopo chimanga cha chimanga popanda shuga, azungu azungu ndi opanga.

• Zakudya zomwe zimaletsedwa ndi zakudya zowonjezera. Panthawi imeneyi, Dr. Ornish amatanthauza mankhwala onse omwe ali ndi gawo limodzi kuposa magalamu awiri a mafuta. Mitundu yonse ya nyama (nyama yofiira ndi yoyera, masewera) imaletsedwa. Mafuta osiyana, mafuta, margarines ndi mayonesi amaletsedwa. Kuchokera ku mkaka simungathe kudya tchizi, zakudya zosagwiritsidwa ntchito. Katundu wa mankhwalawa akuphatikizapo mtedza, mbewu, mowa, mazira a mazira, maolivi, mapeyala ndi maolivi.

Musalole shuga, ndi zakudya zomwe zili ndizo zambiri. Izi ndi maswiti, jams, jam, confectionery. Zoletsedwa ndi zokometsera zokometsera.

Ngati simukuimira moyo popanda mankhwalawa, muyenera kuchepetsa kuchepetsa ntchito yawo.

Ubwino wa chakudya ichi:

• Choyamba, pakugwiritsa ntchito njirazi, mlingo wa kolesterolo m'magazi umachepa. Izi, motero, zimaletsa kutseka kwa mitsempha ya magazi. Matendawa amatchedwa atherosclerosis. Zakudyazi zidzakhala zothandiza kwa anthu omwe ali ndi matenda a mtima, kuthamanga kwa magazi komanso cholesterol m'magazi. Mukamadya zakudya izi, kumbukirani kuti zakudya zoyera zimapangitsa kuti shuga azikhala m'magazi. Musatengedwe ndi pasitala, mafuta, shuga, mchere, ufa. Pamalo otsika kwambiri a shuga, mphukira imapanga insulini. Pa nthawi yomweyi, makilogalamu amatha kukhala mafuta. Izi zimapangitsa kuti athe atherosclerosis.

• Chachiwiri, pamene kudyetsa kumawonedwa, chiopsezo cha shuga, matenda a mtima, zilonda, ndi zina zotha kudwala ndi mafuta owonjezera m'thupi zimachepetsedwa.

• Chachitatu, nthawi ya kudya siimangokhala. Mukuloledwa kudya nthawi iliyonse. Koma ndi chikhalidwe chotsatira zinthu zina. Izi zimaletsa nkhawa ndi kudya kwambiri.

• Chachinayi, zomwe zimagwiritsidwa ntchito ndi zakudya za Ornish zimakhala ndi mitsempha yambirimbiri. Amathetsa njala ndipo amachititsa kuti azilemera.

• Chachisanu, sizimapangitsa ndalama zambiri.

Zinthu zolakwika pa zakudya:

• Choyamba, chakudya chambiri chokhala ndi zakudya za mafuta ochepa chingapangitse kusowa kwa mafuta ofunika kwambiri. Izi zikhoza kuchepetsa kuyamwa kwa mavitamini, kusungunula mafuta.

• Chachiwiri, palibe chitetezo cha mafuta omwe amapezeka. Iwo ali mu mtedza, avocado ndi mafuta.

• Chachitatu, pamafunika kukonzekera bwino zakudya. Ngati sichiwonetsedwe, pangakhale kusowa kwa mapuloteni, chitsulo ndi vitamini B12.

• Chachinayi, kutsata zoletsedwa pa nthawi kumafuna khama lalikulu.

Pofuna kupewa zovuta pamene mukuwona zakudya za Ornish, kumbukirani malamulo awa:

• Ndikofunika kuti nthawi zonse mukhale ndi nthawi yokwanira. Nthawi yochepa ndi theka la ola pa tsiku, kapena katatu pa sabata;

• Ndikofunika kukwaniritsa kumverera kwa njala. Musawonjezere kuchuluka kwa chakudya, koma chiwerengero cha zovomerezeka;

• Mukhoza kumasuka. Phunzirani njira zoyambirira.

• Mukawona zakudya za Ornish, onjezerani zakudya zowonjezera zakudya. Zitha kukhala vitamini B12, mafuta a mafuta kapena nsomba.