U ka ja'ng ka lijo tsa Sonoma? Ke eng eo u sa lokelang ho e ja? Mona ke lintlha tsa bohlokoa tsa lijo tseo u lokelang ho li etsa.
Power Foods
Lijo tsena li 'nile tsa bitsoa "lijo tsa matla" ka lebaka la matla a bona a phepo e nepahetseng' me li lokela ho jeoa khafetsa Setsing sa Sonoma. Tsena li ngotsoe ka alfabeta le pele.
- Lialmonde
- Peppers ea Bell (mebala eohle, mohlomong ka ho khetheha e khubelu)
- Blueberries
- Broccoli
- Morara
- Oli ea Olive (e ka ntseng e khethoa ke moroetsana)
- Sepinichi
- Fragole
- Litamati
- Whole Grains
Lijo le Liprotheine Tse Ling
Lijong tsa Sonoma, liphoofolo le mehloli e meng ea liprotheine (e kang soya le mahe) e lokela ho ba tlase mafura a tletseng 'me ho se na lijo tse ngata kapa mehloli e meng ea lik'habohaedreite. Lethathamo lena le kenyelletsa ho khaola ha nama ea likhomo, nama ea likhomo le likhoho tse kenang likarolong tsena, hammoho le lethathamo le feletseng la liprotheine tse amohelehang. (Ena ke lenane le tšoanang la liprotheine joaloka Lijo tsa South Beach.) Lethathamo la Lijo tsa Protheine Tse Fokolang Fateng e Ntseng e Tletse
Meroho
Ho na le "Maqhama" a mararo a meroho ea Sonoma Diet. Karolo ea Pele e akarelletsa meroho e meng le lethathamong la meroho le tlaase ka ntle ho li-artichokes, li-pods, pepper le meroho e tšeletseng qetellong ea lenane. Matsatsing a pele a leshome, meroho e le 'ngoe feela ea Tier e lumelloa. Sekhahla sa meroho e 'meli ke karolo ea litholoana tse tloaelehileng tsa meroho e fokolang ntle le li-pods, empa li kenyelletsa likokoanyana.
Ho Ave Two, e 'ngoe ea tsona e kenyelelitsoe letsatsi le leng le le leng. Mefuta e meraro ea meroho ke li-starchy, tse kenyelletsoang mariha, poone, litapole tse monate (kapa mahe), taro le lierekisi (ho kenyeletsa li-pods). Ho Ave Two, e 'ngoe ea tsona e ka boela ea kenngoa letsatsi le leng le le leng. Litapole ha lia lumelloa ho Wave One kapa tse peli.
Litholoana
Ha ho litholoana ho Wave One.
Ha ho le joalo, ho lumelloa litholoana tse peli ka letsatsi, e le 'ngoe feela ea tsona e ka ba e' ngoe ea tse latelang: banana, elderberry, feiga, guava, jackfruit, jujube, mango, nectarine, tholoana ea litholoana, perekisi, pere, persimmon, plantain , kharenate. Ho sebeletsa ke litholoana tse nyenyane kapa litholoana tsa senoelo sa ½.
Whole Grains
Nakong ea Metsu e le 'ngoe, mefuta e' meli ea lijo-thollo e lumelloa letsatsi le leng le le leng (e le 'ngoe e bonahala e le e tlamang). Nakong ea Metsu e Mabeli, litšebeletso tse tharo kapa tse 'nè tsa letsatsi le leng le le leng li lumelloa - bonyane tse peli li bonahala li le tlamo.
Litšebeletso tsohle tsa lijo-thollo li lokela ho ba lijo-thollo tse 100% 'me li ka ba le:
1) Bohobe bohle ba lijo-thollo - ba lokela ho re koro e feletseng kapa thollo e feletseng - thollo e 'ngoe le e' ngoe e thathamisitsoeng lebitsong lena e tlameha ho re "e phethehile". Karolo e 'ngoe le e' ngoe ea bohobe e tlameha ho ba le bonyane ligrama tse peli tsa fiber. Bohobe bo kenyelletsang koro e phunyeletsoeng bo molemo le ho feta.
2) lijo-thollo tsohle tsa lijo-thollo - lijo-thollo le tsona li lokela ho ba lijo-thollo tse feletseng. Ho phaella moo, e mong le e mong ea sebetsang o lokela ho ba le ligrama tse 8 tsa fiber. Sena se bolela hore lijo-thollo li tlameha ho eketsa bran. Ka mohlala "Kakaretso" ke lijo-thollo tse feletseng, empa ha ho na fibete e lekaneng ea ho tšoaneleha, kaha lihlahisoa tsohle ha li phahametse fiber.
3) Paseka eohle ea lijo-thollo - Hape, etsa bonnete ba hore ke lijo-thollo tse feletseng. Senoelo sa ½ ke se seng sa tšebeletso. Li-noodle tsa Soba tse 100% tsa buckwheat e le 'ngoe-lijo-thollo.
4) Ho pheha lithollo tse feletseng (ho sebetsa = = senoelo sa ½), ho akarelletsa:
5) Popcorn - Joaloka karolo ea bohobe, li-popcorn li kenyelletsoa, haeba li fofa-moea ebile li se na botoro.
Lihlahisoa tsa Mafura
- Harese
- Meroho e mofubelu, e khubelu kapa e ntšo
- Bulgar
- Li-oats - li-groats, li-roats, li-groats, kapa li-bran tse nyenyane
- Quinoa
- Koro ea monokotsoai kapa koro e qhetsoeng
- Le raese e hlaha
Moea o le mong:
- Low Fat Cottage Cheese e ka sebelisoa e le protheine
- Ho fihlela ho noelo e le 'ngoe ea lebese le se nang mafura ka letsatsi le lumelloa
- E le 'ngoe ea Parmesan kapa Mozzarella chisi e lumelloa
Ho Ave Two, senoelo se le seng sa yogurt se se nang oli se ka eketsoa.
Linaoa le Likokoana-hloko tse ling
Linaoa le limela tse ling, tse kang tse lethathamong lena , li lumelloa, le hoja li lekana ho senoelo sa ½ ka letsatsi ho Wave One.
Mafura, oli, le linate
Ho fihlela ho mararo a mararo ka letsatsi ho tloha lethathamong le latelang:
Hape, ka leqhoa 2, 2 Tablespoons peanut butter e ka sebelisoa e le protheine, kapa 1 Tablespoon e le karolo ea bohobe
Li-condiments le Li-Sauce
Li-condiments le li-sauces tse qobang tsoekere le mafura a mangata ke tsa bohlokoa.
Lijo
Lino tse latelang li lumelloa nakong ea Mofu o mong oa lijo tsa Sonoma:
Lijo tse nang le monate tse tsoileng matsoho tse kang lijo tsa soda le ho e ja li nyahame, empa li lumelloa, ho fihlela likane tse peli ka letsatsi.
Bakeng sa Wave Two, li-ounces tse 6 tsa veine ka letsatsi li ka ekeletsoa.
- Low Fat Cottage Cheese e ka sebelisoa e le protheine
- Ho fihlela ho noelo e le 'ngoe ea lebese le se nang mafura ka letsatsi le lumelloa
- E le 'ngoe ea Parmesan kapa Mozzarella chisi e lumelloa
- Oli ea mohloaare, teaspoon e 1
- Oli ea canola, teaspoon e 1
- Kotsi, ¼
- Lialmonde, tse 11
- Mekhabiso, 14
- Li-pecan, li-halves tse 10
- Li-walnuts, li-halves tse 7
- Metsi, a hlakileng kapa a phatsimang
- Tea - botšo, botala, kapa litlama, ha ho na tranelate kapa tsoekere
- Kofi - e ntšo, kapa ka lipakete tse 2 tse monate oa maiketsetso ka letsatsi le / kapa ho fihlela ho 1 Tablespoon cream e ngata ka letsatsi
Sonoma Diet e hatisa lijo tseo u ka bang le tsona ka ho u bolella kamoo u ka tlatsang plate kapa sekotlolo sa hau ka lijo. Ka tsela ena, ho lebisa tlhokomelo ha ho "lijo tse sa lumelloeng", 'me ha e le hantle, buka ha e sebelise lentsoe lena. Leha ho le joalo, ho na le lethathamo la lijo tseo u lokelang ho li tlosa ka kichineng. Tse ngata tsa tsona ke lijo tse phahameng ka lik'habohaedreite tse hloekisitsoeng le / kapa li-saturated kapa li-trans, tse kenyeletsang:
- Tsoekere, kapa lijo tse nang le tsoekere e eketsehileng
- Lihlahisoa tse entsoeng, kapa lijo tse nang le tsona (ntle le tse thathamisitsoeng lethathamong la lijo-thollo, mohlala, lijo-thollo tse koetsoeng, esita le lijo-thollo tse feletseng, hangata li sebetsoa)
- Lihlahisoa tse hloekisitsoeng (tse sa reng "kaofela" ka pel'a lijo-thollo ka 'ngoe) kapa lijo tse nang le tsona. "Koro" kapa "phofo ea koro" ntle le lentsoe "kaofela" hangata ke lentsoe la "white". Sena se akarelletsa raese e tšoeu. "Letlapa" le thathamisitsoeng le le leng ke kamehla phofo e tšoeu.
- Litapole
- Lihobe, li-cookie, li-muffin, joalo-joalo.
- Bakhanni, ntle le haeba lijo tsohle li le teng
- Lijoana, ntle le hore lijo-thollo kaofela li be le ligrama tse 8 ka fere
- Lips
- Ice cream
- Jams le Jellies
- Sirapa ea Maple
- Soda le lino tse ling tse monate
- Lijo
- Oli ntle le oli ea mohloaare e sa lebelloang, oli ea linate le oli ea canola
- Mayonnaise
- Makhethe a moputsoa
- Butter
- Margarine
- Lihlahisoa tsa lebese tse se nang mafura, ho akarelletsa le chisi, tranelate chisi, lebese, joalo-joalo.
- Lijo tse nang le mafura tse kang bacon kapa boroso
- Ntho leha e le efe e nang le mafura a hydrogenated kapa karolo e itseng ea hydrogenated ho eona