UDkt. Ornish, ngubani ongumxhumanisi womsoco womndeni kaBill Clinton, umlobi walokho okubizwa okuthiwa okunamandla, ukudla. (Nakuba kungenawo amafutha, njengoba bengaphansi kwemikhiqizo eminingi noma engaphansi). Ukudla kukaDkt. Ornish kusekelwe ekunqatsheni okuphelele ukudla amafutha. Ukudla okunempilo kakhulu ukudla kukaDinah Ornish, okuphakamisa ukusetshenziswa kokudla kwemifino, kanye nemikhiqizo enomsoco ophansi, okufanele ube ngu-10% ekudleni. Ukudla kuhambisana nokuqina, okuyinto ekhulisa kakhulu ukusebenza kwayo. Kungumzimba omuhle wokuvimbela izifo zenhliziyo.
Okusemqoka kokudla kwe-Ornish
Ukudla kuka-Ornish kunomkhawulo kuphela ekusetshenzisweni kokudla okuqukethe amafutha agcwele kanye ne-cholesterol. Isekelwe emikhiqizweni yemifino, ehlanganisa ama-carbohydrate aqinile.
Isithombe esivamile sokudla oku-Ornish kungama-70% ama-carbohydrates, amaprotheni angu-20% namafutha angu-10%. Futhi, kufanele ulahle imikhuba emibi futhi udlale imidlalo.
Ukuhlukaniswa kwemikhiqizo nge-Ornish
UDkt. Ornish ukholelwa ukuthi empini yokulwa amakhilogremu angaphezulu ngeke kusize ukusetshenziswa kuphela kwama-kilojoule, kodwa ukuqaliswa kokulawulwa okunamandla kokudla okunomsoco. Wabe esehlukanisa yonke imikhiqizo ibe yizinhlobo ezintathu: ukudla okudliwe ngobuningi obungenamkhawulo, imikhiqizo esetshenziselwa ukulinganisela, nokudla okunganqunywa nhlobo.
Esikhathini sokuqala isigaba:
* izithelo;
* okusanhlamvu;
* imifino nemifino;
* izithelo namajikijolo.
Isigaba sesibili sisetshenzisiwe:
* Imikhiqizo yobisi ephansi kakhulu;
* Ummbila uphahla ngaphandle ushukela;
* abaqaphi;
* amaqanda abamhlophe.
Imikhiqizo evinjelwe
Ngaphansi kwemikhiqizo yokuwa kokuvinjelwa, lapho inani lamafutha lingaphezu kwama-2 amagremu ngalinye. Lokhu kufaka:
* inyama nenhlanzi;
* Amafutha kwanoma yiluphi uhlobo, igargarini, amafutha, imayonnaise;
* zonke izinhlobo zashizi;
* imikhiqizo yobisi enephesenti eliphezulu yamafutha;
* imbewu namantongomane;
* izikhupha zamaqanda;
* iminqumo, iminqumo kanye ne-avocade;
* utshwala.
Ukuvinjelwa kukhishwa ekusetshenzisweni ushukela kanye nalawo mveliso lapho kuqukethe ubuningi obukhulu. Ezimweni ezimbi kakhulu, ungakwazi ukumane uzikhawulele.
Izinzuzo zokudla kwe-Ornish
Ngenxa yokudla kwe-Ornish, izinga le-cholesterol egazini liyehla. Ukudla okunjalo kuboniswa kubantu ababhekene nezifo zenhliziyo. Ngempela, ngenhliziyo, noma kunalokho imithwalo yegazi, imikhiqizo enemibala emhlophe, efana nofulawa, usawoti, ushukela, amafutha ne-macaroni, iyingozi kakhulu. Ukusetshenziswa kwale mikhiqizo kwandisa okuqukethwe kwe-glucose. Ukuze unciphise, ama-pancreas aqala ukukhiqiza i-insulini, echaphazela umzimba ngendlela engafanele, ngoba amakholori ngaphansi kwethonya lawo aguqulwa abe ngamafutha, okwandisa amathuba okuba ne-atherosclerosis.
Ukudla kwe-Ornish akugcini ukudla isikhathi. Kungenzeka kunesidingo sokuqala.
Ukunciphisa ukuzwa indlala ekudleni ukudla okune-fiber-rich.
Ukudla oku-Ornish nakho ukuvikela kahle izifo ezihlukahlukene.
Ukungalungi kokudla kwe-Ornish
Ngenxa yokudla okunamafutha aphansi, ukungabi khona kwamakhemikhali ama-acids ebalulekile kungase kwenzeke, futhi ukutholakala kwamavithamini amaningi anamafutha angancipha.
Uma unamathele ngokuqinile ekudleni kwe-Ornish, ungawunciphisa umzimba wamafutha angama-monosaturated aziwa ngamandla ayo okuvikela.
Uma ulandela ukudla kukaDkt. Ornish, udinga ukukhumbula:
Ukudla kuyadingeka i-fractional. Ukuhlushwa okusheshayo kwendlala kungatholakala ngokukhulisa inani lokudla, kodwa hhayi ukwandisa ukhalori.
Izigaba zokuzivocavoca njalo zidingeka
Odokotela batusa ukuthatha izithako zokudla, isibonelo, i-multivitamin B12, amafutha wezinhlanzi noma i-linseed oyela.