Chii chaunogona kudya paDomaoma Diet? Chii chisingafaniri iwe kudya? Heino zvinhu zvakakosha zvezvokudya kuti uende nazvo.
Power Foods
Zvokudya izvi zvakanzi "simba rekudya" nekuda kwekudya kwavo kwezvokudya uye zvinofanira kudyiwa kakawanda paSonoma Diet. Izvo zviri mumabhafabhethi uye kwete zvakakosha.
- Amamondi
- Bell Peppers (mavara ose, zvichida kunyanya akaregwa)
- Blueberries
- Broccoli
- Mazambiringa
- Olive Oil (Extra virgin yakada kufanana)
- Sipinachi
- Strawberries
- Tomato
- Whole Grains
Zvokudya uye Zvimwe Zviprotini
Pamusoro peSonoma Diet, nyama pamwe nemamwe mapuroteni (zvakadai sa soy uye mazai) inofanira kuva yakaderera mumafuta akazara uye pasina kuwedzerwa kwechingwa kana zvimwe zvinowanikwa mumakrohydrate. Urongwa uhwu hunosanganisira kukanganisa kwemombe, nyama yenguruve, uye nyuchi zvinopindirana mumagadziro aya, pamwe chete nenyaya yakakwana yemapuroteni anogamuchirwa. (Iri ndiro iro purotini yakarongeka seSouth Beach Diet.) Rwendo rwePurotina Zvokudya Zvishoma Muduku Rakazara
Vegetable
Kune zvitatu "Zvikamu" zvemiriwo paSonoma Diet. Muti weChipiri unosanganisira miriwo yose pane yakaderera pasi yebhari yemhando yemuriwo kunze kweiyo artichokes, pea pods, chiri pepper, nemiriwo mitanhatu pakuguma kwerwendo. Kwemazuva gumi ekutanga, Murairo mumwechete miriwo inobvumirwa. Miti miviri yemichero inonyanya kusara kune imwe nguva yakaderera pasi yebhari yemaruva kunze kweiyo pea pods, asi kusanganisira mbesa.
In Wave Two, imwe yeiyi inogona kuiswa zuva rega rega. Miti yeMiti mitatu ndiyo yakashambadza, kusanganisira mazaya echando, chibage, mbatata (kana yamamu), taro uye mapeas (kusanganisira pods). Muna Wave Two, imwe yeiyi inogona kuiswawo zuva rega rega. Mbatata haibvumirwi muWave One kana maviri.
Zvibereko
Hapana chibereko muWave One.
Muwave Zviviri, kushandiswa kwezvibereko zvezuva rimwe chete kunobvumirwa, imwe chete inogona kuva chero ipi zvayo inotevera: bhanana, elderberry, maonde, guava, jackfruit, jujube, mango, nectarine, chibereko chekudya, peach, pear, persimmon, mbeu , pomegranate. Kushanda chibereko chiduku kana chibereko chemukombe.
Whole Grains
Pakati peMvura Rimwe, kushandiswa kwezvikamu zviviri zvezviyo zvakabvumirwa zuva rega rega (rimwe rinoratidzika serinofanira). Pakati peMuviri Maviri, katatu kana mana kushandiswa kwezuva nezuva kunobvumirwa - zvinenge zviviri zvinoratidzika sezvo zvinotenderwa.
Zvose Zviyo Zvokudya zvinofanira kuva zvikamu zana zvezana zvezviyo uye zvinogona kusanganisira:
1) chingwa chipi nechipi chezviyo - chinofanira kutaura 100% gorosi rose kana zvimwe zviyo zvakakwana - zviyo zvose zvakanyorwa pane zvakanyorwa zvinoreva kuti "zvakakwana". Chidimbu chimwe nechimwe chechingwa chinofanira kuva nemaminitsi maviri e fiber. Chingwa kusanganisira gorosi rakakanganiswa zviri nani.
2) Zviyo zvose zvezviyo - Zviyo zvinofanirawo kuva zviyo zvakakwana. Uyezve, umwe neumwe anoshumira anofanira kunge ane 8 gramu ye fiber. Izvi zvinoreva kuti chibage chinofanira kunge chakawedzera bran. Semuenzaniso "Zvose" ndeyezviyo zvakakwana, asi hapana fibiti yakakwana yekufanirwa, sezvo zviyo zvakakwana hazvikwani zvakakwana mu fiber.
3) Pasta yose yezviyo - zvakare, itai kuti yakazara zviyo zviyo. ½ mukombe ndiyo inoshumira. Soba noodles iyo inenge 100% buckwheat imwechete-zviyo zvekudya.
4) Yakagadzirwa zviyo zvakakwana (kushanda = ½ mukombe), kusanganisira:
5) Popcorn - Sezvimwe chikamu chekudya, mapikoni anogona kuiswa, kana air-popped uye pasina bhotela.
Dairy Products
- Bhari
- Bhangi, tsvuku, kana rizi jisi
- Bulgar
- Oats - groats, rolled oats, groats, kana oat bran
- Quinoa
- Gorosi majiroji kana gorosi rakaputsika
- Wild rice
Wave One:
- Low Fat Cottage Cheese inogona kushandiswa seprotein
- Kusvikira mukombe mumwe wemukaka usina mafuta zuva nezuva unobvumidzwa
- Chimwe cheParmesan kana Mozzarella cheese chinobvumirwa
Muna Wave Two, imwe kapu yemagasi isina mafuta yakasvibiswa inogona kuwedzerwa.
Nhairi uye Mamwe Mheto
Nyemba nemamwe magasi, zvakadai seaya ari pane urongwa urwu , anobvumirwa, kunyange zvazvo zvishoma kune ½ mukombe pazuva muWave One.
Mafuta, Mafuta, uye Nuts
Kusvikira pavashumiri vatatu pazuva kubva pane zvinotevera:
Uyezve, muAve 2, 2 Tablespoons peanut butter inogona kushandiswa seprotheni, kana 1 Tapepoon sechikamu chekudya
Condiments and Sauces
Zvinokonzerwa nemasukisi zvinodzivirira shuga uye mafuta akazara ndizvo zvinokosha.
Zvokudya
Izvinwiwa zvinotevera zvinobvumidzwa panguva ye Wave Rimwe yeSomaoma Diet:
Zvimwe zvinonaka zvinotapira zvakadai sekudya soda zvinodzwa mwoyo, asi zvakabvumirwa, kusvika pamakani maviri pazuva.
For Wave Two, 6 ounces yewaini pazuva inogona kuwedzerwa.
- Low Fat Cottage Cheese inogona kushandiswa seprotein
- Kusvikira mukombe mumwe wemukaka usina mafuta zuva nezuva unobvumidzwa
- Chimwe cheParmesan kana Mozzarella cheese chinobvumirwa
- Maorivhi, 1 teaspoon
- Mafuta eCanola, 1 teaspoon
- Kutsigira, ¼
- Amamondi, 11
- Peanuts, 14
- Pecans, gumi nemakumi
- Walnuts, makumi manomwe
- Mvura, yakajeka kana inopenya
- Tea - dema, ruvara, kana mishonga, kamuki kana shuga
- Kofi - yakasviba, kana kuti kusvika pamapakiti maviri anotapira mavara pazuva uye / kana kusvika 1 Tablespoon heavy cream pazuva
Iyo Sonoma Diet inosimbisa kudya kwaunogona kuve nayo nekukuudza iwe kuzadza ndiro yako kana ndiro nega imwe yezvokudya. Nenzira iyi, chinotarisa hachisi pane "Zvisina Kurongerwa" zvekudya, uye, chokwadi, bhuku harishandisi shoko iri. Kunyange zvakadaro, pane mazita ezvokudya zvokubvisa kubva mukicheni yako. Zvizhinji zvezvokudya izvi zvakakwirira mumakrobohydrates zvakanatswa uye / kana zvakakanyiwa kana kuti mafuta anotengesa, kusanganisira:
- Shuga, kana zvokudya zvine shuga yakawedzerwa
- Mbeu dzakagadzirwa, kana zvokudya zvinenge zviripo (kunze kwezvakanyorwa pane Zvinyorwa zvezviyo) sezviyo zvakagadzirwa zviyo, kunyange zviyo zvose zvezviyo, zvinowanzoshandiswa)
- Yakanatswa mbeu (iyo isati "yakakwana" pamberi pechibage chimwe nechimwe pane chirairo) kana zvimwe zvokudya zvinezvo. "Gorosi" kana kuti "hupfu hwegorosi" pasina shoko rokuti "yose" kazhinji kechirevo chekuti "chichena". Izvi zvinosanganisira mucheka mutsvuku. "Huri" rinongororwa roga rinogara riri furawa yakachena.
- Mbatata
- Makeke, maokie, muffin, nezvimwewo.
- Vanokanganisa, kunze kwekuti zviyo zvakakwana
- Zviyo, kunze kwezviyo zvakakwana uye zvinenge magiramu 8 e fiber pahutanda
- Chips
- Ayizi kirimu
- Jams naJellies
- Maple Syrup
- Nguva dzose Soda nezvimwe zvinwiwa zvinotapira
- Maji
- Mafuta kunze kwemamwe madzimai omuorivhi mafuta, nut oiri, uye mafuta e-canola
- Mayonnaise
- Creamy saladi yakagadzirwa
- Butter
- Margarine
- Zvishandisi zvekudya zvisina mafuta-kusanganisira chezi, cream cream, mukaka, nezvimwewo.
- Zvokudya zvakasviba zvakadai sebekoni kana masikisi
- Chinhu chipi nechipi chine hydrogenated kana kuti hachina hydrogenated mafuta mairi