Kodi mungadye chiyani pa chakudya cha Sonoma? Kodi simuyenera kudya chiyani? Nazi zakudya zofunikira zomwe mungapite nazo.
Mphamvu Zamagetsi
Zakudya izi zatchedwa "zakudya zamagetsi" chifukwa cha zakudya zawo komanso zimayenera kudyedwa nthawi zambiri pa chakudya cha Sonoma. Izi ziri muzithunzithunzi komanso osati zofunika.
- Amondi
- Bell Peppers (mitundu yonse, makamaka yofiira)
- Blueberries
- Burokoli
- Mphesa
- Mafuta a Azitona (owonjezera anamwali okondedwa)
- Sipinachi
- Froberries
- Tomato
- Mbewu Zonse
Zakudya ndi Mapuloteni Ena
Pa chakudya cha Sonoma, nyama ndi zina zoteteza mapuloteni (monga soya ndi mazira) ziyenera kukhala zochepa mu mafuta odzaza ndi opanda chakudya chowonjezera kapena magwero ena a zimagulu. Mndandandawu umaphatikizapo kudula kwa ng'ombe, nkhumba, ndi nkhuku zomwe zimagwiritsidwa ntchito m'magulu awa, komanso mndandanda wathunthu wa zakudya zoteteza mapuloteni. (Awa ndiwo mapuloteni ofanana ndi a South Beach Diet.) Mndandanda wa Zakudya Zamapuloteni M'munsi mwa Mafuta Okhutira
Zamasamba
Pali "Zitsamba" zitatu za masamba pa Sonoma Diet. Mzere umodzi umaphatikizapo masamba onse pa mndandanda wa masamba ochepetseka ochepa okha, kupatulapo artichokes, nyemba zamasamba, tsabola, ndi masamba asanu ndi limodzi kumapeto kwa mndandanda. Kwa masiku khumi oyambirira, ndiwo zamasamba okhazikika omwe amaloledwa. Mbewu ziwiri zamasamba ndizochepa mndandanda wa masamba ochepa omwe nthawi zambiri umakhalapo, kupatulapo nyemba zam'mimba, koma kuphatikizapo nyemba.
Mu mafunde awiri, imodzi mwa izi ikhoza kuphatikizidwa tsiku ndi tsiku. Mbewu Zitatu Zowonjezera ndizowonjezereka, kuphatikizapo nyengo yozizira, chimanga, mbatata (kapena yam), taro ndi nandolo (kuphatikizapo nyemba). Mu Kusuntha Kachiwiri, chimodzi mwa izi chikhoza kuphatikizidwa tsiku ndi tsiku. Mbatata saloledwa mu Wave One kapena Two.
Zipatso
Palibe chipatso mu Wave One.
Mu mafunde awiri, mavitamini awiri pa tsiku amaloledwa, koma imodzi yokha ndi imodzi mwa izi: banana, elderberry, nkhuyu, guava, jackfruit, jujube, mango, nectarine, chilakolako cha zipatso, pichesi, peyala, persimmon, zomera , makangaza. Kutumikira ndi zipatso zazing'ono kapena zipatso za chikho cha ½.
Mbewu Zonse
Panthawi ya Wave One, mavitamini awiri amaloledwa tsiku lililonse (chimodzi chimakhala chovomerezeka). Pakati pa Mtsinje Wachiwiri, zitatu kapena zinayi zosamalidwa tsiku ndi tsiku zimaloledwa - zosachepera ziwiri zikuwoneka kuti ndizovomerezeka.
Utumiki Wonse wa Njere uyenera kukhala 100% tirigu wonse ndipo ukhoza kukhala ndi:
1) Mkate Wonse wa tirigu - uyenera kunena 100% tirigu wathunthu kapena mbewu zonse - mbewu iliyonse yomwe ili palembayi iyenera kunena kuti "yonse". Mkate uliwonse wa mkate uyenera kukhala ndi magalamu awiri a fiber. Mkate kuphatikizapo kusweka tirigu ndi bwino.
2) Nkhosa zonse za tirigu - Nthanga ziyenera kukhala tirigu wonse. Kuwonjezera apo, aliyense akutumikira ayenera kukhala ndi magalamu 8 a fiber. Izi zikutanthauza kuti zokololazo ziyenera kuti zinapanganso nthambi. Mwachitsanzo, "Total" ndi mbewu zonse, koma mulibe zida zokwanira kuti ziyenerere, monga mbewu zonse zokha sizingafike mokwanira.
3) Pasitala yambewu - Panso, onetsetsani kuti tirigu wathunthu. ½ chikho ndi chimodzi chotumikira. Zakudya za soba zomwe ziri 100% buckwheat ndi imodzi-njira yosankha.
4) Yophika mbewu zonse (kutumikira = chikho ½), kuphatikizapo:
5) Popcorn - Monga gawo la chotukuka, mapulogalamu angaphatikizidwe, ngati atuluka mpweya ndi wopanda batala.
Zakudya Zamakaka
- Balere
- Brown, wofiira, kapena mpunga wakuda
- Bulgar
- Oats - amadya, amadula oats, groats, kapena mafuta oat
- Kinoya
- Tirigu zipatso kapena tirigu wosweka
- Mchele wam'tchire
Wave One:
- Low Fat Cottage Cheese angagwiritsidwe ntchito monga mapuloteni
- Mpaka chikho chimodzi cha mkaka wopanda mafuta tsiku lililonse amaloledwa
- Mtundu wina wa Parmesan kapena Mozzarella tchizi amaloledwa
Mu Wave Two, chikho chimodzi cha yogurt chopanda mafuta chikhoza kuwonjezeredwa.
Nyemba ndi Zinyama Zina
Nyemba ndi nyemba zina, monga zomwe zili mndandandawu , zimaloledwa, ngakhale kuti ndizochepa kwa chikho ½ pa tsiku mu Wave One.
Mafuta, Mafuta, ndi Mtedza
Kufikira katatu patsiku pazinthu zotsatirazi:
Komanso, mu Wave 2, 2 Tapuni ya supuni ya tiyi ingagwiritsidwe ntchito monga mapuloteni, kapena 1 Supuni monga gawo la chotupitsa
Zokonzedwanso ndi Ma Sauce
Mavitamini ndi mazira omwe amapewa shuga ndi mafuta odzaza ndi ofunika.
Zakudya
Zakumwa zotsatirazi zimaloledwa pa Wave One ya Diyoma ya Diyoma:
Zakudya zokometsera bwino monga zakudya zakumwa soda zimadetsedwa, koma zimaloledwa, mpaka zitini ziwiri patsiku.
Kwa Wave Two, ma ounces 6 a vinyo pa tsiku akhoza kuwonjezeredwa.
- Low Fat Cottage Cheese angagwiritsidwe ntchito monga mapuloteni
- Mpaka chikho chimodzi cha mkaka wopanda mafuta tsiku lililonse amaloledwa
- Mtundu wina wa Parmesan kapena Mozzarella tchizi amaloledwa
- Maolivi, supuni 1
- Mafuta a canola, supuni 1
- Kulepheretsa, ¼
- Amondi, 11
- Nkhumba, 14
- Pecans, magawo khumi
- Walnuts, halves 7
- Madzi, omveka kapena owala
- Tea - wakuda, wobiriwira, kapena mankhwala, kirimu kapena shuga
- Khofi - wakuda, kapena ndi mapaketi awiri odzola zosakaniza tsiku ndi tsiku kapena / 1 mpaka supuni 1 kirimu cholemera tsiku lililonse
Zakudya za Sonoma zikugogomezera zakudya zomwe mungakhale nazo ndikukuuzani momwe mungadzaze mbale yanu kapena mbale ndi chakudya. Mwanjira imeneyi, cholinga sichikudya "Zoletsedwa", ndipo kwenikweni, bukuli siligwiritsa ntchito mawu awa. Komabe, pali mndandanda wa zakudya zomwe mungachotse ku khitchini yanu. Zambiri mwazi ndi zakudya zomwe zili muzakudya zopangidwira komanso / kapena mafuta odzola, kuphatikizapo:
- Shuga, kapena zakudya zokhala ndi shuga wowonjezera
- Mbeu zowonongeka, kapena zakudya zomwe ziri ndizo (kupatula monga momwe zalembedwera pa Mndandanda wa Mbewu za Mbewu, mwachitsanzo, zokolola zamtundu, ngakhale mbewu za tirigu zonse, kawirikawiri zimachitidwa)
- Nkhumba zoyengedwa (zomwe sizimanena kuti "zonse" patsogolo pa njere iliyonse pa chizindikiro) kapena zakudya zomwe ziri nazo. "Tirigu" kapena "ufa wa tirigu" popanda mawu "lonse" kawirikawiri ndilo liwu loti "woyera". Izi zimaphatikizapo mpunga woyera. "Flour" yolembedwa ndekha nthawi zonse ndi ufa woyera.
- Mbatata
- Mkate, cookies, muffins, ndi zina zotero.
- Okonza, kupatula tirigu wonse
- Nkhosa, pokhapokha ngati tirigu wonse ndi magalamu 8 a fiber pa ntchito
- Chips
- Ayisi kirimu
- Jams ndi Jellies
- Mabala a mapulo
- Soda nthawi zonse ndi zakumwa zina zotsekemera
- Madzi
- Mafuta kupatula mafuta owonjezera a maolivi, mafuta a nati, ndi mafuta a canola
- Mayonesi
- Zowonjezera saladi zokongoletsera
- Butter
- Margarine
- Zakudya za mkaka zomwe sizili mafuta, kuphatikizapo tchizi, kirimu tchizi, mkaka, ndi zina zotero.
- Zakudya zonenepa monga bacon kapena soseji
- Chilichonse chokhala ndi mafuta a hydrogenated kapena pang'ono hydrogenated mmenemo