Okubalulekile kwalokhu kudla kulandela lokhu. Ukudla kwe-Ornish kuchaza ngokucacile uhlaka lokudla. Ukudla ukudla okuqukethe amafutha agcwele kanye ne-cholesterol kufanele kukhawulelwe. Lezi yimikhiqizo enjengoba ushukela, utshwala, uju, njll. Kufanele ugxile ekudleni kokudla kwemifino. Lesi sithelo, ukupheka ufulawa ne-okusanhlamvu okuphelele, njll. Lokhu kudla kucebile kuma-carbohydrate anzima. I-carbohydrate elula iphezulu kakhulu kilojoule, ngoba iqukethe inani elincane lezakhi kanye ne-fibre.
Isilinganiso esihle salokhu kudla kungama-carbohydrates angu-70, amaphesenti angu-20 namaphesenti angu-10. Ngokwezibalo, ngokudla okuvamile kwamaMelika, lokhu isilinganiso ngamaphesenti angu-30, amaphesenti angu-25, amaphesenti angu-45, ngokulandelana. Ngaphezu kokushintsha kokudla, lapho wenza ukudla ngokuya ngendlela ka-Ornish, umuntu kufanele ayeke imikhuba emibi futhi aqale ukudlala ezemidlalo.
Ukudla okunciphisa isisindo somzimba kaDkt. Dean Ornish asiqali inani elithile lekhalori, kepha kunqandeka okunomsoco. Ngokombono wakhe, lokhu kuphumelela kokulahlekelwa isisindo.
Kulesi simiso i-Ornish yahlukanisa yonke imikhiqizo yokudla ngezigaba ezintathu:
- Imikhiqizo engasetshenziswa ngaphandle kwemingcele. Lokhu kufaka: ama-legumes (lentils, i-peas, ama-soya, ubhontshisi, ubhontshisi bezinso); okusanhlamvu (ilayisi, i-oats, ukolweni, u-buckwheat, ibhali, i-millet); imifino (iklabishi broccoli, pepper elimnandi, utamatisi, ukhukhamba, izaqathe, i-zucchini, imifino ehlukahlukene); amajikijolo nezithelo (orange, ikhabe, uphayinaphu, sitrobheli, ipayipi, ama-bhisikijolo, okusajingijolo, i-apula, i-cherry).
- Imikhiqizo engadliwa, kodwa ngobuncane. Lena imikhiqizo yobisi ephansi kakhulu (yogurt, ubisi, ushizi, ukhilimu omuncu). Lesi sigaba semikhiqizo kufaka phakathi ama-corn flakes ngaphandle kokushukela, amaqanda abamhlophe nama-crackers.
- Ukudla okuvinjelwe ukudla okusetshenziselwa ukusetshenziswa. Kuleli phuzu, uDkt. Ornish ubhekisela kuyo yonke imikhiqizo enesisodwa esisodwa ngaphezu kwamagremu amafutha. Zonke izinhlobo zenyama (inyama ebomvu nomhlophe, umdlalo) ayenqatshelwe. Amafutha ahlukene, amafutha, ama-margarine kanye nemayonnaise ayavunyelwe ngokuqinile. Kusukela kumikhiqizo yobisi awunakudla ushizi, ukudla okungaphenduliwe. Lesi sigaba semikhiqizo sihlanganisa amantongomane, imbewu, utshwala, izikhupha zamaqanda, ama-olives, i-avocad kanye neminqumo.
Ungavumeli ushukela, kanye nalawo okudla okuqukethe ngobuningi. Lezi amaswidi, amakhemikhali, i-jam, i-confectionery. Izikhathi zokuvinjelwa ezingavinjelwe nezivunguvungu.
Uma ungabonisi impilo ngaphandle kwemikhiqizo, kufanele okungenani unciphise ukusetshenziswa kwabo.
Izinzuzo zalokhu kudla:
- Okokuqala, uma usebenzisa lezi zindlela, izinga le-cholesterol egazini linciphisa. Lokhu, futhi, kuvimbela ukuvinjelwa kwemithambo yegazi. Lesi sifo sibhekwa ngokuthi i-atherosclerosis. Lokhu kudla kuyoba usizo kubantu abanezifo zenhliziyo, umfutho wegazi ophezulu kanye ne-cholesterol ephezulu egazini. Uma udla ukudla kulokhu kudla, khumbula: umbala omhlophe wokudla uphakamisa izinga le-glucose egazini. Ungathathi i-pasta, amafutha, ushukela, usawoti, ufulawa. Kuqukethwe okuphezulu kweglucose, ama-pancreas akhiqiza i-insulin. Ngesikhathi esifanayo, amakholori aphenduka amafutha. Lokhu kwandisa amathuba okuba ne-atherosclerosis.
- Okwesibili, ngenkathi kudliwa ukudla, ingozi yesifo sikashukela, izifo zenhliziyo, izibungu kanye nezinye izifo ezingenzeka kunamafutha amaningi emzimbeni kuncishisiwe.
- Okwesithathu, isikhathi sokudla asikhawulelwanga. Uvumelekile ukuba udle nganoma yisiphi isikhathi. Kodwa ngesimo sokuhambisana nemikhiqizo ethile. Lokhu kuvimbela ukucindezeleka nokudla ngokweqile.
- Okwesine, imikhiqizo evunyelwe ukudla kwe-Ornish ine-fiber enkulu ekubunjweni kwayo. Baqeda umuzwa wendlala futhi yi-push yokulahlekelwa isisindo.
- Okwesishiyagalombili, ayikho izindleko ezinkulu zezezimali.
Izici ezimbi zokudla:
- Okokuqala, ukudla okude isikhathi esidla ngokudla okunamafutha okuphansi kungaholela ekuntulekeni kwama-acids amafutha abalulekile. Lokhu kunganciphisa ukumunwa kwamavithamini, ukuqubutheka kwamafutha.
- Okwesibili, akukho msebenzi wokuzivikela wamafutha e-monounsaturated. Bakhona amantongomane, i-avocado namafutha omnqumo.
- Okwesithathu, kudinga ukuhlelwa ngokucophelela kokudla. Uma kungagcinwa, kungase kube khona amaprotheni, insimbi kanye ne-vitamin B12.
- Okwesine, ukuhambisana nemingcele ngokuhamba kwesikhathi kudinga umzamo omkhulu.
Ukuze ugweme izikhathi ezimbi lapho uqaphela ukudla oku-Ornish, khumbula lemithetho elandelayo:
- Kunconywa ukuthi uhlale unesikhathi sokuqina. Isikhathi esincane siyingxenye yehora ngosuku, noma kathathu ngesonto;
- Kubalulekile ukwanelisa umuzwa wendlala. Yandisa inani lokudla, kodwa inani lokuthola;
- Ikwazi ukuphumula. Funda izindlela eziyisisekelo.
- Lapho uqaphela ukudla kwe-Ornish, engeza izithako zokudla ekudleni. Kungaba i-vitamin B12, i-olix flaxseed noma amafutha wezinhlanzi.