Ingundoqo yesondlo ngolu hlobo lulandelayo. Isondlo se-Ornish sichaza ngokucacileyo isakhelo sokutya. Ukutya ukutya okunamafutha apheleleyo kunye ne-cholesterol kufuneka kuphelelwe. Le miveliso efana neswekile, utswala, utyani, njl. Kufuneka ugxininise ekudleni ukutya kokuveliswa kwezityalo. Esi siqhamo, ukubhaka umgubo kunye ne-grains epheleleyo, njl njl. Ukutya okunotye kwi-carbohydrates enzima. I-carbohydrate elula iphezulu kakhulu kwiikhalori, kuba ziqukethe inani elincinci lezondlo kunye nefiber.
Isilinganiselo esiphezulu salolu lokutya singama-70 ekhulwini ama-carbohydrate, iipesenti zeeprotheni ezingama-20 kunye namafutha e-10 ekhulwini. Ngokwezibalo, ngokutya okuqhelekileyo kwabemi baseMerika, lo mlinganiselo uyingama-30, ipesenti ezingama-25, iipesenti ezingama-45, ngokulandelana. Ukongeza kwiinguqu ekudleni, xa wenza ukutya ngokutsho kwe-Ornish indlela, umntu kufuneka ayeke imikhwa emibi aze aqale ukudlala imidlalo.
Ukutya okunciphisa ubunzima bomzimba bukaDkt. Dean Ornish akuthatheli inani elithile lekhalori, kodwa isithintelo sempilo. Ngokombono wakhe, oku kukusebenza kokulahlekelwa ubunzima.
Kulo mgaqo u-Ornish ulwahlulwe yonke imveliso yokutya kwizigaba ezintathu:
- Imveliso enokusetyenziswa ngaphandle kwemiqathango. Ezi ziquka: izityalo (i-lentils, iisisi, ii-soybean, iimbotyi, iimbotyi zeentso); izityalo (ilayisi, i-oats, ingqolowa, i-buckwheat, ibhali, i-millet); imifuno (iklabishi i-broccoli, i-pepper e-sweet, utamatisi, ukhukhamba, izaqathi, i-zucchini, imifuno ehlukeneyo); amajikijolo kunye neziqhamo (i-orange, i-melon, iinaninate, i-strawberry, ipereach, i-blueberry, i-raspberry, i-apula, i-cherry).
- Iimveliso ezinokusetyenziswa, kodwa ezincinci. Ezi ziveliso ze-milk fat low (yogurt, ubisi, ushizi, ukhilimu omuncu). Olu hlobo lweemveliso luquka neengqungquthela zengqolowa ngaphandle kweshukela, amaqanda abamhlophe kunye nabaqholi.
- Ukutya okunqatshelwe yidlo yokutya. Ngeli nqanaba, uDkt Ornish ubhekisela kuyo yonke imveliso enesahlulo esinye ngaphezu kweesigremu zeoli. Zonke iintlobo zenyama (inyama ebomvu nomhlophe, umdlalo) ayivunyelwe. Amafutha ahlukeneyo, amafutha, i-margarines kunye ne-mayonnaise ayanqatshelwe. Ukususela kwimveliso yobisi awukwazi ukuyidla ushizi, ukutya okungafunekiyo. Olu hlobo lweemveliso luquka i-nut, imbewu, utywala, izikhuni zeqanda, ii-olive, i-avocados kunye neminquma.
Musa ukuvumela iswekile, kunye nezo zokutya eziqulethe ngokubanzi. Ezi iilekese, i-jams, i-jam, i-confectionery. Ukuvinjelwa kunye nokuhlwaya okuvumba.
Ukuba awubonakali ubomi ngaphandle kwezi mveliso, kufuneka ubuncinane unciphise ukusebenzisa kwabo.
Iingenelelo zezi zokutya:
- Okokuqala, xa usebenzisa le ndlela, izinga le-cholesterol egazini linciphisa. Oku, okokuthintela ukukhutshwa kwemithambo yegazi. Esi sifo sibizwa ngokuba yi-atherosclerosis. Oku kutya kuza kuba luncedo kubantu abaneentsholongwane ze-cardiovascular, i-blood pressure kunye ne-cholesterol ephezulu egazini. Xa udla ukutya kule nto, khumbula: umbala omhlophe wokutya uphakamisa izinga le-glucose egazini. Musa ukuthwala i-pasta, i-fat, ishukela, ityuwa, umgubo. Kwi-content ephezulu yeglucose, i-pancreas ivelisa i-insulin. Ngelo xesha, iikhalori ziba ngamafutha. Oku kwandisa amathuba okuba i-atherosclerosis.
- Okwesibini, ngoxa ukutya ukutya kuphawulwa, umngcipheko wesifo sikashukela, izifo ze-cardiovascular, izibetho, kunye nezinye izifo ezinokuthi zinamafutha amaninzi emzimbeni unciphise.
- Okwesithathu, ixesha lokutya alikhawulelwanga. Uvumelekile ukuba udle naliphi na ixesha. Kodwa kunye nemeko yokuthotyelwa kwemveliso ethile. Oku kuvimbela uxinzelelo nokutya ngokutya.
- Okwesine, iimveliso ezivunywe ngumtya we-Ornish zinenani elikhulu lefiber ekubunjweni kwazo. Bayiqeda indlela yokuvalelwa yindlala kwaye i-push for weight loss.
- Okwesibini, ayinayo iindleko zemali.
Imilinganiselo engebiyo yokutya:
- Okokuqala, ixesha elide lokutya lokutya ngokutya okunamafutha angaphantsi kunokukhokelela ekunqongopheni kwamanqatha afunekayo. Oku kunokunciphisa ukuxutywa kwamavithamini, i-fat-soluble.
- Okwesibini, akukho msebenzi okhuselayo wee-monounsaturated fats. Ziye zintongweni, i-avocado kunye neoli yeoli.
- Okwesithathu, kufuna ukucwangcisa ngokufanelekileyo ukutya. Ukuba ayigcinwanga, kunokusweleka kweprotheni, isinyithi kunye ne-vitamin B12.
- Okwesine, ukuthotyelwa kwemimiselo kwixesha kudinga umzamo omkhulu.
Ukuze ugweme ixesha elibi xa uqaphela ukutya kwe-Ornish, khumbula le mithetho elandelayo:
- Kunconywa ukuba uhlale unethuba lokuqina. Ixesha elincinci liqingatha leyure ngosuku, okanye kathathu ngeveki;
- Kubalulekile ukwanelisa umva wendlala. Ukwandisa umthamo wokutya, kodwa inani lokufumana;
- Ukwazi ukuphumla. Funda iindlela ezisisiseko.
- Xa uqaphela ukutya kwe-Ornish, yongeza izongezelelo zokutya ekudleni. Ingaba yi-vitamin B12, ioli yefowuni okanye ioli yeentlanzi.