UDkt. Ornish, ngubani umcebisi wezondlo zomntu oyiBill Bill Clinton, ngumlobi wento ebizwa ngokuthi yinyameko, ukutya. (Nangona kungenawo amanqatha, njengokuba baninzi okanye bangaphantsi kweemveliso ezininzi). Ukutya kukaDkt Ornish kusekelwe ekukhanyeleni ngokuthe ngqo ukutya amanqatha. Ukutya okufanelekileyo kakhulu kukutya kukaDinah Ornish, ukubonisa ukusetyenziswa kokutya kwemifuno, kunye nemveliso enomgangatho weoli ophantsi, okumele ube malunga ne-10% kwisidlo. Ukutya kuhamba kunye nempilo, eyandisa kakhulu ukusebenza kwayo. Kwakhona kukuthintela kakuhle izifo zenhliziyo.
Ingundoqo yesondlo se-Ornish
Ukutya kuka-Ornish kuncinci ekusebenziseni ukutya okuqukethe amafutha athile kunye ne-cholesterol. Isekelwe kwimveliso yeemveliso, ezibandakanya i-carbohydrates enzima.
Umfanekiso oqhelekileyo wesondlo se-Ornish ngu-70% we-carbohydrate, i-20% yamaprotheni kunye ne-10% yeoli. Kwakhona, kufuneka ulahle imikhwa emibi kunye nokudlala imidlalo.
Ukwabiwa kwemveliso nge-Ornish
UDkt. Ornish ukholelwa ukuba ekulweni nemililo eyongezelelweyo kuya kunceda ukukhawuleza ukusetyenziswa kweekhalori, kodwa ukuphunyezwa kolawulo oluqinileyo lwesondlo. Wayehlukanisa ngemimiselo yonke imveliso kwiintlobo ezintathu: ukutya okudliwe ubuninzi obungenamkhawulo, iimveliso ezisetyenziselwa ukumodareyitha, kunye nokutya okungacebisi ngaso sonke.
Kudidi lokuqala kukusetyenziswa:
* izityalo;
* okusanhlamvu;
* imifuno nemifuno;
* isithelo kunye namajikijolo.
Udidi lwesibini lusetyenziswa:
* Iimveliso zerhasi eziphantsi kakhulu;
* Ummbila uhamba ngaphandle kweshukela;
abaqhi;
iiqanda abamhlophe.
Iimveliso ezinqatshelwe
Ngaphantsi kwemveliso yokuvalwa, apho inani lamanqatha li ngaphezu kwe-2 grams nganye. Ezi ziquka:
inyama kunye neentlanzi;
* Ioli yeyiphi na uhlobo, iargarine, amafutha, i-mayonnaise;
* zonke iintlobo zeeshizi;
* iimveliso zobisi kunye nepesenteji ephezulu ye-fat content;
* imbewu kunye namantongomane;
* izikhuni zeqanda;
iminquma, iolives and avocados;
utywala.
Ukuvalwa kuvunyelwe ukusetyenziswa kweeshukela kunye nezo mveliso apho ziqulethwe khona. Kwiimeko ezigqithiseleyo, unokuzikhawulela.
Iingeniso zesondlo se-Ornish
Ngenxa yokutya kwe-Ornish, izinga le-cholesterol egazini linciphisa. Ukutya okunjalo kuboniswa kubantu abaphethwe zizifo zentliziyo. Emva koko, ngenxa yentliziyo, nokuba yimizila yegazi layo, iimveliso ezinombala omhlophe, ezifana nomgubo, ityuwa, iswekile, i-fat and macaroni, ziyingozi kakhulu. Ukusetyenziswa kwezi mveliso kwandisa umxholo we-glucose. Ukuze kuncitshwe, i-pancreas iqala ukuvelisa i-insulin, echaphazela umzimba ngendlela engafanelekanga, kuba iikhalori phantsi kwefuthe layo liguqulwa zibe ngamafutha, okwandisa amathuba okuba i-atherosclerosis.
Ukutya kwe-Ornish akuphelelanga ixesha lokutya. Kunokwenzeka kwisidingo sokuqala.
Uthoba umva wendlala odla ukutya okucebileyo.
Isidlo se-Ornish sinokuthintelwa kwezifo ezahlukahlukeneyo.
Iingxaki zokutya kwe-Ornish
Ngenxa yokutya okunamafutha aphantsi, ukungabikho kwamanqatha e-acidium ebalulekileyo kunokuthi kwenzeke, kwaye ukuxutywa kwamavithamini anelumncuba angatyeki.
Ukuba unamathela ngokunyanisekileyo kwi-Ornish yokutya, unokuwuthintela umzimba weoli e-monosaturated eyaziwa ngamandla ayo okukhusela.
Ukuba ulandela ukutya kukaDkt Ornish, kufuneka ukhumbule:
Ukutya kuyimfuneko yecandelo elincinci. Ukuphuhlisa ngokukhawuleza indlala kunokufikelela ngokunyusa inani lokutya, kodwa kungabi ukwandisa iikhalori.
Iiklasi zeempilo zisoloko zifunwa
Oogqirha bancomela ukuthatha izongezo zokutya, umzekelo, i-multivitamin B12, ioli yeentlanzi okanye ioli ye-linseed.