Matsatsi a 10 a ho thibela litakatso tsa carb le ho ruta taolo ea karolo
Sonoma Diet , e bōpiloeng ke sethobi sa lijo se ngolisitsoeng Connie Gutterson, ke lijo tse fokolang boima bo thehiloeng ho laola karolo ea karolo le ho ja lijo tseo feela ho tsoa lethathamong le amohelehang. E tšoana le Mediterranean Diet hobane e thibela mofuta oa lijo tseo u ka li jang. Empa, ho fapana le Mediterranean Diet, e entsoe ka lijo tse 10 tsa "matla", e leng lijo tse feletseng, lialmonde, pelepele ea bello, tamati, broccoli, morara, sipinake, blueberries, fragole le oli ea mohloaare.
Sonoma Diet e boetse e hlophisitsoe ka mekhahlelo e meraro, e bitsoang Maves. Moea o le mong o nka matsatsi a 10 'me ke karolo ea bohlokoa ka ho fetisisa. E lateloa ke Wave Two, moo motho a ikemiselitseng ho fihla boima ba hae, le Wave Three tse tsepamisitseng maikutlo ho boloka boima boo.
Lipakane tsa ho Etsa Lebelo
Nakong ea matsatsi a 10 a Wave One, motho o kenngoa lijong tse thibelang haholo. Lijo tse lumelletsoeng nakong ea Wave One li kenyelletsa nama, mahe, linate, chate e tlaase ea mafura, li-meroho tse tlaase tsa carb, lijo tsohle, le litlama tse se nang moeli le linoko. Boholo ba likarolo bo batla bo le nyenyane. Karolo ena e etselitsoe ho senya mekhoa e mebe le ho finyella lipakane tse latelang:
- Khothaletsa ho lahleheloa ke boima ba 'mele ka ho fokotsa li-carbs le lik'halori
- Ha u tlohela tsoekere le ho fokotsa litakatso tsa carb
- Ho ruta hore u arohane
- Eba u tloaetse lijo tsa motheo tseo u tla li lokisetsa lijo tsohle
Seo u ka se khonang le se ke keng sa se ja
Joalo ka lijo tsohle tse tlaase tsa carb , tsoekere e kenyelitsoeng le mehloli e mengata ea starch e lokela ho qojoa.
Lihlahisoa tse ntseng li khotsofatsoa li bolokiloe ka bonyane. Ha ho litholoana, joala kapa ntho leha e le efe e monate e lumelloang nakong ea Wave One. Le hoja ho le monate oa lijo tse monate kapa soda le ho ja ho ka 'na ha sebelisoa ha u e-na le nako e thata, ka kakaretso e nyahame ebile e nkoa e le khahlanong le lipakane tsa pele.
Ka lehlakoreng le leng, lijo tse amohelehang bakeng sa Wave One li kenyelletsa:
- Liprotheine tse omeletseng tse akarelletsang mahe, lijoe tsa leoatle, likhoho (ntle le letlalo), lihlahisoa tsa soya, le ho khaola ha likhomo kapa nama ea kolobe
- Lihlahisoa tse ling tsa mafura a tlaase
- Ho nyeoa ha linaoa letsatsi le leng le le leng
- Li-meroho tse fokolang
- Nete e nyane ea linate (eo u lokelang ho e bala)
- Mefuta e meng e kang oli ea linate kapa oli ea mohloaare
- Li-carb tse ling tse tlaase.
U ka ja nako e ngata hakae
Ka Dioma Diet, ha ho hlokahale hore u bale lik'hilojule, li-carb, kapa mafura a mafura ka lebaka la mefuta ea lijo tseo u li jang. Ho e-na le hoo, lithibelo tsa lijo li fanoa ho ea ka boholo ba sekhahla. Ho etsa bonnete ba hore taolo ea karolo ea nako e sa lekanyetsoang, phepo e hloka hore u be le tse latelang:
- Sejana se nang le linoelo tse peli tsa metsi
- Letlapa le nang le li-inch tse supileng
- Letlapa le nang le lithane tse robong
Lipoleiti le likotlolo li tlameha ho lekanyetsoa ho finyella litlhoko tse nepahetseng. Ho ea ka Gutterson, phapang e nyenyane ka bophara e ka etsa phapang e khōlō ka bongata ba lijo tseo u li jang. Ha u se u e-na le lijana tse loketseng, e-ja Lijo tse le 'ngoe li hlajoe ka tsela e latelang:
- Ho ja lijo tsa hoseng ho ka 'na ha e-ba le tšebeliso ea liprotheine le lijo-thollo holim'a lipoleiti tse supileng (tse ling tsa meroho li lumelloa) kapa kaofela-lijo-thollo le lebese ka sekotlolo.
- Lijo tsa motšehare li sebelisoa holim'a poleiti e robong ea lisenthimithara tse nang le meroho e fetang halofo le tse setseng tse entsoeng ka protheine.
- Lijo tsa lijo tsa motšehare li boetse li le sejana sa bophara ba lisenthimithara tse nang le karolo ea 50 lekholong ea meroho, karolo ea 30 lekholong ea protheine, le karolo ea 20 lekholong ea lijo.
Le hoja li-carbs li sa hlalosoe ka ho toba, Gutterson e re menyu e le 'ngoe e na le ligrama tse ka bang 40 tsa lik'habohaedreite . Sena se lumellana le karolo ea qalo ea lijo tse ngata tse tlaase 'me li tla nkoa e le ketogenic ho batho ba bangata (ho bolela hore li chesa mafura ho feta carbs).
Le hoja e thusa ba bangata, Sonoma Diet e ka 'na ea e-ba bothata ho ba bang ka lebaka la lithibelo tsa eona tse tiileng tsa caloric.