Dr. Ornish, yemwe ndi mlangizi wa chakudya cha banja la Bill Clinton, ndiye mlembi wa otchedwa oonda, zakudya. (Ngakhale kuti alibe mafuta, chifukwa ali ochepa kapena ochepa mwa mankhwala ambiri). Zakudya za Dr. Ornish zimachokera pa kukana kwathunthu kudya mafuta. Chakudya choyenera kwambiri ndi zakudya za Dinah Ornish, zomwe zimagwiritsa ntchito zakudya zamasamba, komanso mankhwala omwe ali ndi mafuta ochepa, omwe ayenera kukhala 10% pa zakudya. Zakudyazo zimaphatikizidwa ndi thupi labwino, lomwe limathandiza kwambiri. Ndibwino kupewa matenda a mtima.
Chofunika cha zakudya za Ornish
Zakudya za Ornish sizingowonjezera kudya zakudya zomwe zili ndi mafuta odzaza ndi mafuta m'thupi. Zimachokera ku zitsamba, zomwe zimaphatikizapo chakudya chochuluka.
Chithunzi chofanana cha zakudya za Ornish ndi chakudya cha 70%, mapuloteni 20% ndi mafuta 10%. Komanso, muyenera kusiya makhalidwe oipa ndi kusewera masewera.
Chiwerengero cha mankhwala ndi Ornish
Dr. Ornish amakhulupirira kuti kulimbana ndi mapaundi owonjezera kungathandize kuchepetsa zakudya zopatsa mphamvu zokha, koma kukhazikitsa kukhazikitsa mwamphamvu zakudya. Anagawaniza zonsezi kuti akhale mitundu itatu: Zakudya zomwe zimagwiritsidwa ntchito mopanda malire, mankhwala ogwiritsidwa ntchito mopitirira malire, ndi zakudya zomwe sizikuvomerezeka nkomwe.
Ku gulu loyamba ndilo ntchito:
* nyemba;
* mbewu;
* masamba ndi masamba;
* zipatso ndi zipatso.
Gawo lachiwiri likugwiritsidwa ntchito:
* Zakudya za mkaka zochepa;
* Mbewu yamkokomo popanda shuga;
anthu;
* mazira azungu.
Zamakina
Pansi pa zoletsedwa zoletsedwa, kumene kuchuluka kwa mafuta kuli oposa 2 gm pa mtanda. Izi zikuphatikizapo:
* nyama ndi nsomba;
* Mafuta a mtundu uliwonse, margarine, mafuta, mayonesi;
mitundu yonse ya tchizi;
* Zakudya za mkaka ndi mafuta ochulukirapo;
* mbewu ndi mtedza;
* dzira yolk;
Maolivi, Maolivi ndi Mapazi;
* mowa.
Kuletsedwa kumaperekedwa pa kugwiritsidwa ntchito kwa shuga ndi zinthu zomwe zimapezeka muzinthu zambiri. Nthawi zambiri, mungathe kuwaletsa.
Ubwino wa zakudya za Ornish
Chifukwa cha zakudya za Ornish, mlingo wa cholesterol m'magazi umachepa. Zakudya zoterezi zikuwonetsedwa kwa anthu omwe akudwala matenda a mtima. Pambuyo pake, pakuti mtima, kapena m'malo mwa mitsempha yake ya magazi, mankhwala omwe ali ndi mtundu woyera, monga ufa, mchere, shuga, mafuta ndi macaroni, ndi owopsa. Kugwiritsira ntchito mankhwalawa kumapangitsa kuti tizirombo timene timayambitsa. Pofuna kuchepetsa, ziphuphu zimayamba kutulutsa insulini, zomwe zimakhudza thupi molakwika, chifukwa ma calories omwe amachititsa kuti akhale ndi mphamvu, amasinthidwa kukhala mafuta, zomwe zimapangitsa kukhala ndi matenda a atherosclerosis.
Zakudya zoperekera zakudya sizimangokhala nthawi yokha. N'zotheka pa chosowa choyamba.
Zimadetsa nkhawa za kudya njala.
Zakudya za Ornish ndizothandiza kupewa matenda osiyanasiyana.
Kuipa kwa zakudya za Ornish
Chifukwa cha zakudya za mafuta ochepa, kusowa kwa mafuta oyenera amapezeka, komanso kuyamwa kwa mavitamini osungunula mafuta kungachepetse.
Ngati mumatsatira kwambiri zakudya za Ornish, mungathe kutaya thupi la mafuta omwe amadziwika ndi mphamvu zake zoteteza.
Ngati mumatsatira zakudya za Dr. Ornish, muyenera kukumbukira:
Kudya ndikofunika gawo. Kupeza njala mwamsanga kungathe kukumana ndi kuchulukitsa chiwerengero cha zakudya, koma kusawonjezereka zakudya.
Maphunziro olimbitsa thupi nthawi zonse amafunika
Madokotala amalimbikitsa kutenga zakudya zowonjezera zakudya, mwachitsanzo, multivitamin B12, mafuta a nsomba kapena mafuta odzola.