Mazuva gumi ekudzivisa chido checarb uye kudzidzisa chikamu chekutonga
Sonoma Diet , yakagadzirwa nereji yezvokudya zvakanyoreswa Connie Gutterson, inodya kurasikirwa kwemahombekedzo inobva pakurongedza chikamu uye kudya izvo chete zvokudya kubva pane yakagamuchirwa. Izvo zvakafanana neMediterranean Diet mukuti inodzivirira rudzi rwezvokudya zvaunogona kudya. Asi, kusiyana neMediterranean Diet, inorongedzerwa ne "10" simba rekudya, iyo yakazara mbeu, maarmond, bell tshu, tomato, broccoli, mazambiringa, sipinashi, blueberries, strawberries, uye maorivhi.
Sonoma Diet yakarongekawo muzvikamu zvitatu, zvinonzi Waves. Wave One inoguma kwemazuva gumi uye ndiyo inonyanya kugadzirisa chikamu. Izvo zvino inoteverwa neAveve II, umo munhu anoronga kusvika kune chaanokosha, uye Wave Three iyo inotarisa kuchengetedza kuyerwa uku.
Zvinangwa zveWave One
Munguva yemazuva gumi eWave One, munhu anoiswa pakudya kwakanyanya. Zvokudya zvinobvumirwa munguva yeWave imwe inosanganisira nyama, mazai, makungu, mafuta mashoma ekottage cheese, mishonga yakadzika-carb, mbeu dzose, uye maruva asingagumi uye zvinonhuwira. Chikamu chemazana mashoma haasi maduku. Ichi chikamu chakagadzirirwa kuparadza miitiro yakaipa uye kuzadzisa zvinangwa zvinotevera:
- Kukurudzira kurerutsa kurasikirwa nekuderedza carbon and calories
- Wean iwe ushuga uye kuderedza zvido zvecarb
- Dzidzisa iwe kugovera rutivi
- Ita iwe unofanirwa kune zvokudya zvepamusoro apo iwe uchagadzirira kudya kwose
Zvaunogona uye Usingagoni Kudya
Sezvo nezvose zvakadyiwa-carb chikafu , yakawedzerwa shuga uye yakawanda yemashizha inofanira kudziviswa.
Mafuta anogutsa anochengeterwa kusina zvishoma. Hapana chibereko, doro, kana chero chinhu chinotapira chinotenderwa munguva yeWave One. Kunyange zvazvo zviduku zvekunakidza kana kudya soda zvinogona kupedzwa kana iwe uine nguva yakaoma kwazvo, ivo vanowanzoodzwa mwoyo uye vanofunga kuti vanopesana nezvinangwa zvekutanga.
Kusiyana neizvi, zvokudya zvinogamuchirwa kune Wave One zvinosanganisira:
- Maonde mapuroteni anosanganisira mazai, marwizi, huku (asina ganda), zvigadzirwa zve soya, uye kuonda kwechipfuwo kana nyama yenguruve
- Zvimwe zvinhu zvakaderera zvakakodzwa nemakaka
- Rimwe zuva kushumira wehairi
- Low-starch miriwo
- Kushanda kushandiswa kwevungu (iyo yaunoda kuverenga)
- Mamwe mafuta akadai sekiki mafuta kana maorivhi
- Zvimwe zvishoma-carb condiments.
Iwe Unogona Kudya Zvakawanda Zvakadini
NeSaloma Diet, haufaniri kuverenga makori, carbs, kana mafuta gamu nekuda kwemarudzi ezvokudya zvaunodya. Pane kudaro, zvirongwa zvekudya zvinogoverwa maererano nehupamhi yeplate. Kuti uve nechokwadi chekugadzirisa chikamu chekuita, kudya kunoda kuti iwe uite zvinotevera:
- Bhabhi rinobata makapu maviri emvura
- Aita masendimita manomwe
- Itafura ine mapfumbamwe-inch
Mahwendefa nembiya zvinofanira kuyerwa kuti zvigadzirise zvakanyatsodiwa. Maererano neGitterson, musiyano muduku muhupamhi hunogona kuita kusiyana kukuru kwehuwandu hwezvokudya zvaunodya. Kana uchinge wava nezvidyo zvakakodzera pamaoko, Wave Rimwe kudya zvinodedzwa sezvinotevera:
- Chidya chamangwanani chinenge chiri kushandiswa kweproteine uye zviyo pahuta remasendimita manomwe (mamwe mimwe yemichero inobvumirwa) kana yose-zviyo zvezviyo nemukaka muhari.
- Mabiko anoshandiswa pamapuranga mapfumbamwe-inch ane zvishoma kupfuura hafu yemiriwo uye zvasara zvinoumba mapuroteni.
- Kudya kwave kunewo mapepa mapfumbamwe-inch uye inoumbwa ne50 muzana yemiriwo, 30 muzana protein, uye 20 muzana mbeu.
Kunyange zvazvo carbs isingatauri zvakananga, Gutterson inotaura kuti Wave One menus ine anenge magiramu makumi mana anoshandiswa (net) yemakrohydrate . Izvi zvinowirirana nechikamu chekutanga chezvinyorwa zvakawanda zvepasi-uye zvinogona kutorwa se ketogenic kuvanhu vazhinji (zvinoreva kuti vari kupisa mafuta akawanda kupfuura carbs).
Kunyange zvazvo inobatsira vakawanda, Sonoma Diet inogona kuva yakaoma kune vamwe nemhaka yechirango chayo chakasimba.