Kudya neboka reropa: menyu maficha, zvigadzirwa zvinobvumidzwa, mhedzisiro uye wongororo

Ropa Rudzi Kudya: Idya Zviri Muhunhu Hwako!

Kubva pamakore ake akawanda ekurapa, makore ekupa mazano ezvokudya, uye tsvakurudzo yababa vake, James D'Adamo, chiremba weAmerica naturopathic Peter D'Adamo akaratidza kuti rudzi rweropa haisi chinhu chikuru chekufanana, asi kwete urefu, uremu kana ruvara rweganda. uye kusiyana kwevanhu.

Mapoka eropa akasiyana anodyidzana zvakasiyana nelecithins, akanyanya kukosha masero ekuvaka zvidhinha. Lecithins inowanikwa mumatishu ese emuviri wemunhu uye inouya nerupo kubva kunze nechikafu. Nekudaro, kemikari, iyo lecithins inowanikwa munyama, semuenzaniso, yakasiyana neiyo lecithins mukudya kwezvirimwa. Chikafu chemhando yeropa chinokubatsira kuti usarudze chaizvo malecithins anodiwa nemuviri wako kuti urarame nerufaro zvachose.

Hwaro hwedzidziso hwemitoo yachiremba yakanga iri basa rake Idya Zvakarurama 4 Rudzi Rwako, musoro wacho uri mutambo wemashoko - zvinoreva zvose zviri zviviri “Idya zvakafanira rudzi rwako” uye “Idya zvakarurama maererano neimwe yemhando ina.” Bhuku rekutanga rebhuku rakabudiswa muna 1997, uye kubvira ipapo, tsananguro yemhando yeropa rekudya nzira yave iri paAmerican bestseller lists, yapfuura kuburikidza nezvinyorwa zvekare uye zvinyorwa.

Nhasi, Dr. D'Adamo ane kiriniki yake pachake muPortsmouth, USA, kwaanobatsira varwere vake kuvandudza madyiro. Haashandisi kwete chete nzira yekudya yeboka reropa, asiwo nzira dzakasiyana-siyana dzekubatsira, kusanganisira SPA, kutora mavhitamini, uye basa repfungwa. Kunyangwe kushoropodzwa kwesainzi nezvekudya kweD'Adamo, kiriniki iri kubudirira.

Pakati pevatengi vake pane vazhinji vanozivikanwa mhiri kwemakungwa, semuenzaniso, mugadziri wemafashoni Tommy Hilfiger, fashoni modhi Miranda Kerr, mutambi Demi Moore. Vese vanovimba naDr. D'Adamo uye vanoti vakawana kuonda kunoshamisa uye kusimudzira hutano hwekudya kweropa.

Maererano nemunyori wezvokudya zveropa, American nutritionist Peter D'Adamo, achiziva rudzi rweropa redu, tinogona kunzwisisa izvo madzitateguru edu akanga achiita. Uye kugadzira menyu, kwete kupokana nenhoroondo: vavhimi vanowanzofanirwa kudya nyama, uye vanotama-tama vari nani pakudzivisa mukaka.

Mudzidziso yake, Peter D'Adamo aivimba nedzidziso yekushanduka-shanduka yeboka reropa, yakagadzirwa neAmerican immunochemist William Clouser Boyd. Kutevera Boyd, D'Adamo anopikisa kuti munhu wose, akabatanidzwa neboka rimwe chete reropa, ane yekare yakafanana, uye humwe hunhu uye zvinhu zveropa zvinoita kuti zvive nyore kuita zvinonakidza uye zvisingabatsiri kubva pakuona kwekudya, kufamba shure munguva. .

Mudzidziso yake, Peter D'Adamo aivimba nedzidziso yekushanduka-shanduka yeboka reropa, yakagadzirwa neAmerican immunochemist William Clouser Boyd. Kutevera Boyd, D'Adamo anopikisa kuti munhu wose, akabatanidzwa neboka rimwe chete reropa, ane yekare yakafanana, uye humwe hunhu uye zvinhu zveropa zvinoita kuti zvive nyore kuita zvinonakidza uye zvisingabatsiri kubva pakuona kwekudya, kufamba shure munguva. .

Kudya nerudzi rweropa: menyu yako inosarudzwa ne ... madzitateguru

1. Boka reropa I (muboka renyika dzakawanda - O): rakatsanangurwa naDr. D'Adamo se "kuvhima". Anotaura kuti ndiye ari ropa revanhu vokutanga pasi pano, iro rakatora chimiro mune imwe yakasiyana makore anenge zviuru makumi matatu apfuura. Kudya kwakarurama neropa re "vavhimi" kunofungidzirwa, yakakwirira muprotein yenyama.

2. Boka reropa II (international zita - A), maererano nachiremba, zvinoreva kuti iwe wakaburuka kubva kuvarimi vekutanga, vakaparadzanisa kuva "rudzi rweropa" rakasiyana makore anenge zviuru makumi maviri apfuura. Varimi vanoda, zvakare kufanofungidzira, kudya miriwo yakawanda yakasiyana uye kuderedza kudya kwavo nyama tsvuku.

3. Boka reropa III (kana B) nderevazukuru vevanotama. Rudzi urwu rwakaumbwa makore angangoita zviuru gumi apfuura, uye rinoratidzwa neakasimba immune system uye kusazvibata kugaya, asi manomads anofanirwa kungwarira kushandiswa kwezvigadzirwa zvemukaka - miviri yavo yakagara yakatarisana nelactose kusashivirira.

4. Boka reropa IV (AB) rinonzi "chakavanzika". Vamiririri vekutanga vemhando iyi isingawanzoitiki vakaonekwa makore asingasviki 1 apfuura uye vanoratidza shanduko yekushanduka-shanduka mukuita, kubatanidza maitiro emapoka akasiyana kwazvo I uye II.

Ropa Ropa Kudya I: Wese Muvhimi Anoda Kuziva ...

… zvaanoda kudya kuitira kuti asapora uye ave neutano hwakanaka. 33% yehuwandu hwepasi rose vanogona kuzvitora sevana vevacheri vemigodhi vakashinga vakare. Pane fungidziro yesayenzi yokuti yakabva muboka reropa rokutanga mugadziriro yokusarura yomusikirwo iyo mamwe ose akavamba.

Kudya kweboka reropa rekutanga kunoda kuti chikafu chine:

• nyama tsvuku: nyama yemombe, gwayana

• offal, kunyanya chiropa

• broccoli, miriwo yemashizha, artichokes

• mafuta emhando dzehove dzegungwa (salmon yeScandinavia, sardines, herring, halibut) uye hove dzegungwa (shrimp, oyster, mussels), pamwe nemvura yakachena sturgeon, pike uye perch.

• kubva kumafuta emiriwo, zvinoda kupiwa kumuorivhi

• Walnuts, zviyo zvakamera, zviyo zvegungwa, maonde uye prunes zvinopa micronutrients uye kubatsira kugaya mukudya kwakapfuma muprotein yemhuka.

Zvokudya zviri pamazita anotevera zvinoita kuti vavhimi vawedzere uremu uye vatambure zvinokonzerwa nekunonoka kwemasabolism. Chikafu cherudzi rweropa chinofungidzira kuti varidzi veboka 1 havazoshungurudza:

• zvokudya zvakakwirira mu gluten (gorosi, oats, rye)

• zvigadzirwa zvemukaka, kunyanya mafuta

• chibage, bhinzi, nyemba

• chero kabichi (kusanganisira Brussels inomera), pamwe neholiflower.

Kucherechedza kudya kweboka reropa I, zvakakosha kudzivisa kudya kwemunyu uye zvokudya zvinokonzera kuvirisa (maapuro, kabichi), kusanganisira majisi kubva kwavari.

Pakati pezvinwiwa, mint tii uye rosehip muto ichave yakakosha.

Kudya kweboka reropa kunotora kuti varidzi veboka rekare vane hutano huzhinji hwehutano hwematumbo, asi nzira chete yezvokudya yakarurama kwavari ndeyekuchengetedza, zvokudya zvitsva zvinowanzosatenderwa nevavhimi. Asi ivo varidzi veboka reropa iri nemasikirwo vakagadzirirwa marudzi ese ekuita zvemuviri uye vanonzwa zvakanaka chete kana vakabatanidza chikafu chakakodzera nekugara uchisimbisa muviri.

Kudya maererano neboka reropa II: chii chinogona kudya murimi?

Ropa Boka 2 Kudya kunobvisa nyama uye zvigadzirwa zvemukaka kubva mukudya, zvichipa mwenje wakasvibira wezvinomera uye kudya michero. Zvikamu makumi matatu nezvisere kubva muzana (38%) yevagari vepasi ndeveboka reropa rechipiri - hafu yedu yakabva kune vekutanga vekurima!

Zvikafu zvinotevera zvinofanirwa kunge zviripo muboka reropa 2 chikafu:

• miriwo

• mafuta emiriwo

• zviyo uye zviyo (nekuchenjerera - ine gluten)

• michero - pineapples, apricots, mazambiringa, maonde, mandimu, plums

• kushandiswa kwenyama, kunyanya nyama tsvuku, hazvikurudzirwi kune "varimi" zvachose, asi hove nehove (cod, perch, carp, sardines, trout, mackerel) zvichabatsira.

Kuti urege kuwedzera uremu uye kudzivirira matambudziko ehutano, varidzi veboka reropa II pakudya kwakakodzera vanorayirwa kuti vabvise zvinotevera kubva mumenyu:

• Zvigadzirwa zvemukaka: inhibit metabolism uye haina kubatwa zvakanaka

• gorosi ndiro: protein gluten, iyo yakapfuma mugorosi, inoderedza kushanda kwe insulini uye inoderedza metabolism.

• bhinzi: yakaoma kugaya nekuda kwehuwandu hwemapuroteni

• eggplant, mbatatisi, howa, matomatisi uye maorivhi

• kubva kune michero maranjisi, mabhanana, mango, kokonati, tangerines, papaya uye melon "zvinorambidzwa"

• vanhu vane boka reropa rechipiri zviri nani kurega zvinwiwa zvakadai setii nhema, muto weorenji, uye chero soda.

Simba re "varimi" rinosanganisira hurongwa hwakasimba hwekudya uye, kazhinji, hutano hwakanaka - kunze kwekuti muviri unodyiswa zvakanaka. Kana munhu ane chikamu chechipiri cheropa achidya nyama yakawandisa uye mukaka kune kukuvadza kwemuti-based menu, njodzi yake yekuvandudza mwoyo nekenza zvirwere, pamwe nechirwere cheshuga, inowedzera kakawanda.

Ropa Boka III Kudya: Kune Anenge Omnivores

Inenge 20% yevagari vepasi rose ndeveboka rechitatu reropa. Rudzi rwakamuka panguva yekufamba-famba kwevanhu vazhinji rinosiyaniswa nekugona kwakanakisa kuchinjika uye kumwe kumnivorousness: kudzungaira nekudzoka kumakondinendi, manomads vakajaira kudya izvo zviripo, nerubatsiro rwakanyanya kwavari, uye vakapfuudza unyanzvi uhwu kuvazukuru vavo. Kana munharaunda yako yekushamwaridzana kune shamwari ine dumbu retinned, uyo asina hanya nezvokudya zvitsva, zvichida ropa rake ndiro rechitatu.

Kudya kweboka rechitatu reropa kunoonekwa seyakasiyana uye yakaenzana.

Zvechokwadi zvinosanganisira zvinotevera zvigadzirwa:

• zvitubu zveprotein yemhuka - nyama nehove (zvichida zvemugungwa sedura rinogayiwa nyore uye rakakosha kune metabolism fatty acids)

  mazai

• Zvigadzirwa zvemukaka (zvose zvizere uye zvinovava)

• zviyo (kunze kwebhakkwheat uye gorosi)

• miriwo (kunze kwechibage nematomatisi, mavise uye gourds zvakare hazvidiwi)

• michero yakasiyana-siyana.

Varidzi veboka rechitatu reropa, kuitira kuchengetedza hutano uye kuchengetedza uremu hwakajairika, zvine musoro kurega kubva:

• nyama yenguruve nehuku

• seafood

• miorivhi

• chibage nenyemba

• nzungu, kunyanya nzungu

• doro.

Pasinei nekushanduka-shanduka kwavo uye kuchinjika, manomads anoratidzirwa nekushaikwa kwedziviriro kubva kuhutachiona husingawanzo uye tsika yezvirwere zve autoimmune. Mukuwedzera, zvinotendwa kuti denda revanhu vemazuva ano, "chronic fatigue syndrome", rinorevawo nhaka yevanotama-tama. Avo verudzi urwu rweropa havawanzove vakafuta, saka kudya neboka reropa kwavari kunova nzira yekudzora metabolism uye kuchengetedza hutano hwakanaka.

Kudya neropa IV: ndiwe ani, murume wezvakavanzika?

Yekupedzisira, yechina yeropa boka, mudiki kubva pane zvakaitika kare. Dr. D'Adamo pachake anodana vamiririri varo kuti "zvirahwe"; zita rekuti “vanhu vemutaundi” rakarambawo.

Ropa rakadaro rebiochemistry mhedzisiro yematanho ekupedzisira ekusarudzwa kwechisikigo uye pesvedzero pavanhu vekunze mamiriro akachinja mumazana emakore achangopfuura. Nhasi, isingasviki 10% yehuwandu hwese hwepasi vanogona kuzvirumbidza nemhando iyi isinganzwisisike yakasanganiswa.

Kana ivo vachida kuderedza uremu uye kuvandudza metabolism nekudya maererano neboka rechina reropa, ivo vachafanirwa kugadzirira kukurudzirwa kusingatarisirwi uye kwete zvishoma zvisingatarisirwi zvinorambidzwa pane menyu.

Vanhu-"zvirahwe" vanofanira kudya:

• soya bhinzi nenzira dzakasiyana, uye kunyanya tofu

• hove uye caviar

• dheri

• miriwo mitema nemichero

• rice

• maoriki

• waini tsvuku yakaoma.

Uye panguva imwe chete, paboka reropa IV, zvokudya zvinotevera zvinofanira kudziviswa:

• nyama tsvuku, offal uye nyama zvigadzirwa

• chero bhinzi

• Buckwheat

• chibage negorosi.

• maranjisi, mabhanana, magwavha, kokonati, mango, matamba, mapersimmons

• mushroom

• nzungu.

Vanhu veguta vasinganzwisisike vanozivikanwa nekusagadzikana kwehurongwa hwemagetsi, chigadziro chekenza, sitiroko uye kurwisa kwemoyo, pamwe nekusasimba kwegastrointestinal turakiti. Asi immune system yevaridzi veboka risingawanzo yechina inosiyaniswa nekunzwa uye kuchinjika kune mamiriro ekuvandudza. Nokudaro, zvinonyanya kukosha kuti "vanhu vomuguta" vatarise kutora kwevhithamini nemaminerari.

Kubudirira kweropa rekudya

Chikafu cherudzi rweropa ndechimwe chehurongwa hwekudya kwehurongwa hunoda kudzokororwa kwekudya kwakakosha uye hazvipe mhedzisiro inofanotaurwa pane yakatarwa nguva. Sekureva kwemugadziri, kana chikafu chichienderana ne "zvinoda" ropa, kubvisa huremu hwakawandisa zvechokwadi huchauya mushure mekugadzirisa metabolic uye maseru anotanga kugashira zvinhu zvekuvaka kubva kune izvo chaizvo izvo zvavanoda.

Munyori anokurudzira kudya maererano neboka rake reropa kune avo vanhu vanotsvaka kuzvigadzirisa ivo pachavo nyaya yekuchenesa muviri, zvishoma nezvishoma kuderedza uremu. Uye zvakare kudzivirira zvirwere, rondedzero iyo, maererano naDr. Peter D'Adamo, inosiyana kune rimwe nerimwe boka reropa rine zvaro zvakananga.

Kudya nemhando yeropa: kutsoropodza uye kuramba

Nzira yaPeter D'Adamo yakamutsa gakava resainzi kubva payakatanga kuburitswa. Mukutanga kwa2014, vatsvakurudzi vanobva kuCanada vakabudisa dheta kubva kuongororo yakakura yemigumisiro yezvokudya paropa reropa, umo vanenge chiuru nehafu vatori vechikamu vakatora chikamu. Masayendisiti akazivisa kuti mhedziso yavo haina kujeka: chirongwa chekudya ichi hachina chirevo chekurasikirwa nehuremu.

Mune zvimwe zviitiko, sezvakataurwa mukugaya kwemigumisiro, kudya kwemiriwo kana kuderera kwehuwandu hwemakhahydrates kunobatsira kuderedza uremu, asi izvi hazviiti nekuda kwekubatanidzwa kwechikafu neboka reropa, asi kune hutano hwese. menyu. Kudya kweboka reropa rechipiri kwakabatsira vanhu kuti varasikirwe nemapaundi akati wandei uye kuderera kweropa, iyo IV yeropa boka rekudya rinogadzirisa cholesterol uye insulin mazinga, asi haakanganisa uremu chero nzira, iyo I yeropa boka rekudya rinoderedza huwandu hwemafuta muplasma, uye III boka rekudya reropa harina kukanganisa chero chinhu zvachose, - mhedziso dzakadaro dzakasvika nevashandi venzvimbo yekutsvakurudza muToronto.

Zvisinei, hazvigoneki kuti izvi zvakawanikwa zvichakanganisa zvakanyanya kufarirwa kwekudya kwaDr. D'Adamo. Kudya kwemhando yeropa kwakakwanisa kuwana mazana ezviuru zvevateveri pasi rese: zvinogona kusakubatsira kuti uremerwe uremu zvakanyanya sekudya kwakasimba, asi zvinokutendera kuti uzvizive zviri nani uye udzidze kuziva zvinodiwa. muviri wako.