Kusanthula kapangidwe ndi zakudya za Sonoma Diet
Kusankha ngati ayi kapena ayi Sonoma Diet ndi yabwino kwa inu. Ngakhale kuti mabukuwa amachititsa chidwi kwambiri, mwina mumadabwa ngati ndi zakudya zina zochepa chabe. Kodi zingakupatseni zakudya zomwe mukufunikira pamene mukulemera?
Izi ndi mafunso abwino oti muyankhe musanayambe kusintha kwakukulu kumene mukudya.
Pofuna kukuthandizani kupanga chisankho chodziwikiratu, tiyeni tiyang'ane mbali zabwino ndi zolakwika za zakudya.
Zotsatira
Mtundu wa Sonoma uli ndi zinthu zabwino zomwe zikuchitika. Ngati mukufuna njira yodyera yomwe imapereka chitsogozo ndi maphunziro pomwe mukusunga zinthu zosavuta, zingakhale zabwino kwa inu.
Ndizosavuta
Nkhani yamphamvu koposa ya Sonoma Diet ndi yakuti ndi yophweka. Sichikufuna kuti muwerenge magalamu kapena makilogalamu ndi kukula kwa mbale yanu mumagwiritsidwe ntchito polamulira.
Imagogomezera Makhalidwe Abwino
Zakudya za Sonoma zimagogomezera zomwe mumadya kusiyana ndi zomwe simukuzichita, ngakhale kungoyambira pang'ono. Mndandanda wa zakudya zosaloledwa ndi zomwe zimakonda kudya zakudya zambiri, kuphatikizapo South Beach Diet.
Chimalimbikitsa Kukonda Chakudya
Mukamaphunzira zambiri zokhudza izi, mudzawona kuti zakudya izi zikugogomezera kudya pang'onopang'ono komanso kupatsa chakudya. Izi zikhonza kukuthandizani kumverera mokwanira ndikupeza chisangalalo chochuluka kuchokera ku chakudya chanu, osati kumverera kuti mulibe.
Komanso, kapu ya vinyo imaloledwa kudya chakudya chamasiku khumi oyambirira, kotero imaphatikizapo mphoto pang'ono.
Ikuphunzitsa Zokhudza Zakudya Zakudya
Mabukuwa amalankhula za kupeza mitundu yambiri ya mankhwala ndi antioxidants, pang'onopang'ono kudzera mu "zakudya zamagetsi." Zakudya zonse zimatsindikizidwa ndipo zakudya zochepetsedwa zochepa kwambiri zimalimbikitsidwa, zomwe nthawi zonse zimakhala chizindikiro chabwino.
Zonsezi zikhoza kukuthandizani nthawi yayitali pamene zakudya zanu zimakhala zambiri zomwe mumadziwa kuti mungasankhe bwino.
Zimapereka Chikhalidwe
Zina mwa zakudya zotsika kwambiri za carb zilibe dongosolo. Kwa iwo amene akufuna malangizo ambiri, chakudya cha Sonoma chimapereka, ngakhale chingakhale chochuluka kwa anthu ena.
Wotsutsa
Pali mbali zingapo za Sonoma Diet zomwe zingagwiritsidwe ntchito. Ngati mumagwiritsa ntchito malangizowo, mungapeze mbali zina zomwe sizilola kuti zikugwiritseni ntchito.
Kutha Kwambiri Kwambiri
Mankhwala amodziwa ndi ma calories 900 mpaka 1100 kwa amayi ndi 1100 mpaka 1300 kwa amuna, okhala ndi makilogalamu 200 mpaka 300 omwe awonjezeredwa mu Wave Two. Malingana ndi kukula kwanu ndi ntchito yanu, izi zidzakhala zochepa kwambiri kwa anthu ambiri pachigawo choyamba. Ngakhale zitachitika izi, anthu ambiri angakhale ndi zovuta ndi zoletsedwa. M'masiku angapo, n'zotheka kukhala okhumudwa, ndipo izi sizithera.
Vuto lina ndilokuti pali malangizo pang'ono pa zomwe mungachite mukakhala ndi njala. Malangizo a "chotupitsa chaching'ono [cha masamba obiriwira] kuti akuyendetseni" sichigwira ntchito bwino pamene mwakonzeka kumira mano ku mpando wapafupi. Zikuwoneka ngati zonyansa, koma kudula ma carbs kumalo otsika kwambiri kungakhale ndi zotsatira zake.
Utumiki wa Zamasamba Ndi Wochepa Kwambiri
Popeza kuti chakudya cha Sonoma chimapereka malire, chimachepetsa kwambiri masamba ndi masamba ambiri kuposa zakudya zina. Izi zikhoza kukhala zotsatira zosayembekezereka, koma pamene mutayesetsa kutsata ndondomeko imodzi yomwe mumakhala nayo pakudya kwanu, muzitsutsana ndi izi. Kuwonjezera pamenepo, kukula kwa masamba kumadutsa theka pambuyo pa masiku 10 oyambirira, zomwe sizingavomerezeke.
Magaziniyi imabwera chifukwa chakudya chimadalira kukula kwake kwa mbale yanu. Mwachitsanzo, chikho chimodzi cha sipinachi yophika chimadzaza ndi theka la masentimita asanu ndi anayi. Momwemonso, kadzutsa labwino kwambiri, kadzutsa labwino la mazira awiri pamtunda wa masamba silingagwirizane ndi mbale ya masentimita asanu ndi awiri.
Pali Zambiri Zoletsedwa Zakudya
Mankhwala a Sonoma amagogomezera zakudya zonse , zomwe zimakhala zotamandika komanso zabwino kwambiri. Komabe, izi zidzakhala kusintha kwakukulu kwa anthu ambiri. Zakudya zambiri zimakupatsani "zozizwitsa" pang'ono ponena za olowa shuga, mafuta ambiri, kapena zakudya zina, mwachitsanzo. Ambiri mwa amenewa samaloledwa pa Diyoma Diet.
Ali pangozi ya Crab Crash mu Wave One
Kuwona kuwonongeka kwa carb kumayambiriro kwachilendo ndi kofala kwa zakudya zambiri zochepa. Izi zingakuchititseni kuti mukhale osokonezeka, osakwiya, komanso otopa. Komabe, popeza chakudya cha Sonoma chimanena kuti sichiri chobirira, chiribe njira yothetsera vutoli.
Kusagwirizana ndi Zolakwika
Kukhala wachilungamo, pafupifupi zakudya zonse zomwe anthu ambiri amakonda zimakhala zosiyana komanso zosagwirizana. Mankhwala a Sonoma ali ndi nkhani zingapo zomwe mukufuna kuzidziwa.
Kodi Ndili Pansi-Carbu Kapena Osati?
Mankhwala a Sonoma amatsutsa mobwerezabwereza kuti asakhale otsika m'magawu komanso amatsutsa mobwerezabwereza zakudya zochepa . Komabe, ma carb omwe amawalimbikitsa ndi ofanana ndi mapulani omwe amachepetsa.
Amuna omwe amamvetsetsa anali ozungulira magalamu 40 a carb patsiku. Momwemonso, palibe masamba awiri omwe anali opitirira 100 magalamu (ena anali otsika kwambiri kuposa 69). Imeneyi ndi yotsika-carb ndi muyezo uliwonse. Ndipotu, chakudyachi chimatsimikizira kuti zakudya zochepa kwambiri za carb zimakhala ndizitsulo komanso zimakhala ndi zakudya zosiyanasiyana, zomwe pafupifupi olemba mabuku ambiri odya zakudya zapamwamba.
MaseĊµera ochepa a Mkate
Bukuli limanena kuti mkate wonse wa tirigu ndi wochepa kwambiri kuposa mkate wonyezimira. Ngakhale zili choncho kuti mkate wolemetsa wopangidwa ndi tirigu wosweka ndi wochepa kwambiri kuposa mkate wonyezimira, izi sizili choncho kwa 100 peresenti ya mkate wophika mkate umene umagwiritsidwa ntchito bwino.
Utumiki wa Tsiku Lililonse
Wolemba amanena kuti mbewu ndi "mtima ndi moyo wa zakudya." Komabe, chakudya cha Sonoma chili ndi zokolola zocheperapo za tirigu kusiyana ndi Zowonjezera Zakudya kwa Amwenye.
> Chitsime:
> Gutterson C. Chakudya cha Sonoma: Chiuno Chokonza, Thanzi Labwino M'masiku 10 okha! Meredith Books. 2005.
> US Office of Disease Prevention and Health Promotion. Malangizo a Zakudya kwa Achimereka 2015-2020. 8th ed. 2015.