Chinokosha chekudya ichi ndotevera. Zvokudya zveOrnish zvinonyatsotsanangura chirongwa chekudya. Kudya zvokudya zvine mafuta akazara uye cholesterol inofanira kunge isina kukwana. Izvo zvinhu zvakadai sehuga, doro, uchi, etc. Unofanirwa kuisa pfungwa pakudya zvokudya zvemavara zvakabva. Ichi chibereko, kubika kubva muupfu nemafuta akazara, nezvimwewo. Zvokudya izvi zvakapfuma muzvine makhabhohydrates. Mahydrohydrates akajeka akakwirira zvikuru mumakirori, sezvo ane zvishoma zvoutsi uye fiber.
Iyo yakakwana yehuwandu yezvokudya izvi ndeye makumi manomwe ezana emakrohydrates, 20 muzana protein uye 10 muzana mafuta. Maererano nehuwandu, nehuwandu hwezvokudya zvevaAmerica, ichi chiyero che 30%, 25 muzana, 45 muzana, zvichienderana. Mukuwedzera kune kuchinja mune zvekudya, paunenge uchidya kudya maererano neOrnish's method, munhu anofanira kusiya tsika dzakaipa otanga kutamba mitambo.
Zvokudya kuti kuderedze muviri weDean Ornish hazvirevi chekiyo yakaverengwa, asi kuregererwa kwezvokudya. Mukuona kwake, uku ndiko kubudirira kwekurasikirwa.
Pamusoro pemutemo uyu Ornish akaparadzanisa zvigadzirwa zvose zvekudya muzvikamu zvitatu zvakagadzirwa:
- Miti inogona kushandiswa pasina zvipingamupinyi. Izvi zvinosanganisira: legumes (lentils, peas, soybea, maharage, maharage eminyo); zviyo (rice, oats, gorosi, buckwheat, bhari, mapira); mishonga (kabichi broccoli, sweet pepper, tomato, makomkete, karoti, zucchini, miriwo yakasiyana); majikiri nemichero (orange, melon, chinanasi, sitirobi, peach, brukberry, rapberry, aple, cherry).
- Miti inogona kudyiwa, asi zvishoma. Izvi ndezvishoma zvakakonzerwa nemikaka yemukaka (yogurt, mukaka, tchizi, mukisi wakamera). Ichi chikamu chemishonga chinosanganisirawo zviyo zvinokambaira pasina shuga, mazai vatsvene uye zvipfeko.
- Zvokudya zvinorambidzwa nezvokudya zvekushandisa. Panguva ino, Dr. Ornish anotaura zvose zvinowanikwa mune chimwe chikamu chinopfuura magiramu maviri emafuta. Mhando dzose dzenyama (mutsvuku uye mhuka nyama, mutambo) zvinorambidzwa. Mafuta akasiyana, mafuta, margarines uye mayonnaise zvakarambidzwa zvakasimba. Kubva kumakwenzi emichero haugoni kudya chezi, kusagadziriswa kudya. Ichi chikamu chemishonga chinosanganisira nuts, mbeu, doro, mazai machena, maorivhi, avocados uye maorivhi.
Usabvumira ushuga, uye izvo zvikafu zvinowanikwa mune zvakawanda. Aya ndiwo masipi, jams, jam, confectionery. Zvirambidzwa uye zvinokonzera nguva.
Kana iwe usingarevi hupenyu kunze kwezvinhu izvi, unofanira kunge uchideredza kushandiswa kwavo.
Kubatsira kwekudya uku:
- Chokutanga, paunoshandisa nzira idzi, uwandu hwekutsvaira muropa inoderera. Izvi, zvakare, zvinodzivirira kuvharwa kwemidziyo yeropa. Ichi chirwere chinonzi atherosclerosis. Ichi chikafu chichabatsira kuvanhu vane zvirwere zvepfungwa, hypertension uye high cholesterol muropa. Kana uchinge uchidya zvokudya izvi, yeuka: ruvara rutsvuku rwezvokudya runomutsa huwandu hweglucose muropa. Usatora kutakura pasita, mafuta, shuga, munyu, upfu. Pamusoro pezvinyorwa zveglucose, pancreas inobudisa insulini. Panguva imwe chete, makorikiti anova mafuta. Izvi zvinowedzera mukana we atherosclerosis.
- Chechipiri, apo kudya kunochengetwa, njodzi yehuga, chirwere chepfungwa, chirwere, uye zvimwe zvirwere zvinokonzerwa namafuta akawanda mumuviri zvakaderedzwa.
- Chechitatu, nguva yekudya haigoneki. Iwe unobvumirwa kudya pane chero nguva. Asi nemamiriro ekuteverana nemimwe michina. Izvi zvinodzivisa kushungurudzika uye kudya.
- Chechina, mishonga inobvumirwa neOrnish diet ine huwandu hwefiber muhutano hwavo. Vanobvisa manzwiro e nzara uye ndeyekupikisa kwekuneta uremu.
- Chechipiri, haibatsiri mari yakawanda.
Zvinhu zvisina kunaka zvekudya:
- Chokutanga, kudya kwemazuva kwenguva refu kunodya nechingwa chemafuta kunogona kutungamirira mukushayikwa kwemafuta anokosha emakisi. Izvi zvinogona kuderedza kufunganya kwevhithamini, yakasvibiswa mafuta.
- Chechipiri, hapana chekudzivirirwa kwemafuta monounsaturated. Ivo vari mumate, avocado uye maorivhi.
- Chechitatu, inoda kuronga nokungwarira kwekudya. Kana iyo isina kuonekwa, pangave nekushayikwa kweprotini, iron uye vitamini B12.
- Chechina, kutarisana nemitemo pamusoro penguva kunoda kushanda nesimba.
Kuti udzivise nguva dzisina kunaka kana uchicherechedza kudya kwaOrnish, yeuka mitemo inotevera:
- Zvinokurudzirwa kuti iwe unogara uine nguva yehutano. Nguva shoma hafu yenguva pazuva, kana katatu pavhiki;
- Zvakakosha kugutsa kunzwa kwe nzara. Kuwedzera kwehuwandu hwezvokudya, asi nhamba yekugamuchira;
- Iva nesimba rokusununguka. Dzidzai nzira dzinokosha.
- Paunenge uchicherechedza kudya kwaOrnish, uwedzere kudya kwezvokudya zvekudya. Inogona kuva vitamini B12, mafuta emafuta kana hove emafuta.