Masiku 10 oletsa kulakalaka carb ndikuphunzitsa magawo
Dioma Gutterson, yomwe imayambitsa zakudya zolemera kwambiri, imadalira zakudya zomwe zimawathandiza kuti azidya zakudya zokhazokha. Chimodzimodzi ndi Mediterranean Diet chifukwa chimapatsa mtundu wa zakudya zomwe mungadye. Koma, mosiyana ndi chakudya cha Mediterranean, chimapangidwa ndi zakudya za "mphamvu" khumi, zomwe ndi mbewu zonse, amondi, tsabola, tomato, broccoli, mphesa, sipinachi, blueberries, strawberries, ndi mafuta.
Mankhwala a Sonoma amamangidwanso mu magawo atatu, otchedwa Waves. Wave One amatha masiku 10 ndipo ndi gawo loletsa kwambiri. Pambuyo pake amatsatiridwa ndi Wave Two, momwe munthu amayesera kuti afike kulemera kwake, ndi Wave Three yomwe ikuwongolera kulemera kwake.
Zolinga za Mtsinje Woyamba
Pa masiku 10 a Wave One, munthu amaikidwa pa zakudya zoletsa kwambiri. Zakudya zomwe zimaloledwa Panthawi ya Wave zimaphatikizapo nyama, mazira, mtedza, tchizi chochepa cha mafuta, masamba a carb, mbewu zonse, ndi zitsamba zopanda malire ndi zonunkhira. Zochepa za gawo ndizochepa. Gawoli lakonzedwa kuti liwononge zizoloŵezi zoipa ndikukwaniritsa zolinga izi:
- Limbikitseni kuchepetsa kutaya thupi mwa kuchepetsa carbs ndi calories
- Njuchi mumatulutsa shuga ndi kuchepetsa zilakolako za carb
- Phunzitsani inu kugawa gawo
- Khalani ozoloŵera chakudya choyambirira chimene mudzakonzekerere chakudya chonse
Zimene Mungathe Ndiponso Simungathe Kudya
Monga ndi zakudya zonse zochepa , shuga wowonjezera komanso magwero ambiri a wowuma ayenera kupewa.
Mafuta okhutira amakhala osasinthika. Palibe zipatso, mowa, kapena chilichonse chokoma chomwe chimaloledwa pa Wave One. Ngakhale kuti zokometsetsa pang'ono kapena zakudya zowonjezera zakudya zingathe kudyetsedwa ngati mukukhala ndi nthawi yovuta kwambiri, kawiri kaŵirikaŵiri amakhumudwa ndipo amalingaliridwa mosiyana ndi zolinga zoyambirira.
Mosiyana ndi zimenezi, zakudya zovomerezeka kwa Wave One zikuphatikizapo:
- Mapuloteni ophatikizapo mazira, nsomba, nkhuku (popanda khungu), mankhwala a soya, komanso kudula kwa nyama kapena nyama ya nkhumba
- Zakudya zina za mkaka wotsika kwambiri
- Kutumikira nyemba tsiku ndi tsiku
- Masamba otsika otsika
- Katumiki kakang'ono ka mtedza (zomwe muyenera kuziwerenga)
- Mafuta ena monga mafuta a mafuta kapena maolivi
- Mavitamini ena otsika kwambiri.
Momwe Mungadye
Ndi chakudya cha Sonoma, simukuyenera kuwerengera calories, carbs, kapena mafuta gmm chifukwa cha mitundu ya zakudya zomwe mumadya. M'malo mwake, machitidwe odyetsa zakudya amagawidwa malinga ndi kukula kwa mbale. Pofuna kuonetsetsa kuti gawoli likuyang'aniridwa, chakudya chimakhala ndi zotsatirazi:
- Chophimba chimene chimagwira makapu awiri a madzi
- Mphika wa masentimita asanu ndi awiri
- Chipinda cha 9-inch
Mbale ndi mbale ziyenera kuyesedwa kuti zigwirizane ndi zofunikira zenizeni. Malingana ndi Gutterson, kusiyana kochepa kwake kumatha kupanga kusiyana kwakukulu kwa chakudya chimene mumadya. Mukakhala ndi mbale zogwiritsira ntchito, yesani kudya kamodzi kokha:
- Chakudya cham'mawa chimakhala chakudya cha mapuloteni ndi tirigu pa mbale ya masentimita asanu (masamba ena amaloledwa) kapena mbeu-tirigu ndi mkaka mu mbale.
- Chakudya chimatumizidwa pa mbale ya inchi zisanu ndi zinayi ndi masamba osapitirira theka ndi zotsalira zopangidwa ndi mapuloteni.
- Chakudya chimakhalanso ndi mapaipi asanu ndi anayi ndipo amakhala ndi masamba 50 peresenti, mapuloteni 30 peresenti, ndi 20%.
Ngakhale kuti carbs sinawerengedwe, Gutterson akunena kuti Mayi amodzi ali ndi magalamu 40 ogwiritsiridwa ntchito (net) . Izi zikugwirizana ndi gawo loyamba la zakudya zambiri zochepa ndipo zingatengedwe ngati ketogenic kwa anthu ambiri (kutanthauza kuti akuwotcha mafuta kuposa carbs).
Ngakhale zothandiza kwa ambiri, chakudya cha Sonoma chingakhale chovuta kwa ena chifukwa choletsedwa ku caloric.