Tus essence ntawm no noj yog raws li nram no. Kev noj zaub mov ntawm lub Ornish heev nruj heev txhais cov txheej txheem khoom noj khoom haus. Noj cov khoom noj uas muaj cov roj saturated thiab cov roj cholesterol yuav tsum tsawg. Cov no yog cov khoom xws li qab zib, dej cawv, zib ntab, thiab lwm yam. Koj yuav tsum mloog zoo rau cov khoom noj ntawm cov hauv paus zaub. Qhov no txiv hmab txiv ntoo, ci los ntawm hmoov nplej nrog whole grains, thiab lwm yam. Cov zaub mov no muaj ntau hauv cov kab carbohydrates. Cov kab mob yooj yim carbohydrates muaj calorie ntau ntau, vim lawv muaj cov khoom noj me me thiab fiber.
Qhov kev sib piv rau kev noj haus no yog 70 feem pua carbohydrates, 20 feem pua cov protein thiab 10 feem pua rog. Raws li kev txheeb cais, nrog kev noj haus ntawm neeg Amelikas, qhov no piv tau 30 feem pua, 25 feem pua, 45 feem pua, feem. Ntxiv nrog rau kev hloov hauv kev noj haus, thaum ua zaub mov noj raws Ornish txoj kev, ib qho yuav tsum tau tso tseg cov cwj pwm phem thiab pib ua si kis las.
Kev noj haus kom txo tau lub cev qhov hnyav ntawm Dr. Dean Ornish xav tias tsis muaj calorie suav, tab sis kev txwv noj haus. Nyob rau hauv nws lub tswv yim, qhov no yog qhov zoo ntawm kev poob phaus.
Ntawm no lub ntsiab Ornish faib tag nrho cov khoom noj khoom haus rau hauv peb classifications:
- Cov khoom siv uas siv tau yam tsis muaj kev txwv. Cov no muaj xws li: legumes (lentils, peas, taum pauv, taum, noob taum); cereal (txhuv, oats, hom qoob mog, buckwheat, barley, millet); zaub (zaub qhwv broccoli, kua txob qab zib, txiv lws suav, qos, carrots, zucchini, ntau yam zaub ntsuab); berries thiab txiv hmab txiv ntoo (txiv kab ntxwv, melon, pineapple, Strawberry, peach, blueberry, raspberry, kua, Cherry).
- Cov khoom uas yuav tau noj, tab sis nyob rau hauv me me qhov ntau. Qhov no yog khoom noj khoom haus tsawg-rog (yogurt, mis nyuj, cheese, qaub cream). Cov qeb ntawm cov khoom no kuj muaj xws li cov pob tawb ntawm pob kws tsis muaj suab thaj, qe dawb thiab crackers.
- Cov zaub mov uas raug txwv los ntawm kev noj haus rau kev noj haus. Txij ntawm no mus, Dr. Ornish hais txog tag nrho cov khoom uas muaj nyob rau hauv ib feem ntau tshaj 2 gram roj. Txhua hom nqaij nyuj (nqaij liab thiab dawb nqaij, kev ua si) raug txwv. Cov roj sib txawv, cov roj ntsha, margarines thiab mayonnaise yeej txwv tsis pub. Los ntawm cov khoom noj siv mis, koj noj tsis tau cov cheese, cov khoom noj uas tsis muaj khoom noj. Cov khoom ntawm no muaj xws li txiv ntseej, noob, cawv, qe qe, txiv ntseej, avocados thiab txiv ntseej.
Tsis txhob cia cov piam thaj, thiab cov khoom noj uas muaj ntau heev. Cov no yog cov khoom qab zib, khob cij, jam, confectionery. Cov txwv tsis pub khoom noj thiab txwv ntsim.
Yog tias koj tsis sawv cev rau lub neej yam tsis muaj cov khoom no, koj yuav tsum txo qis dua lawv txoj kev siv.
Qhov zoo ntawm kev noj haus no:
- Ua ntej, thaum siv cov kev no, qib roj cholesterol hauv cov ntshav tsawg. Qhov no, nyeg, tiv thaiv qhov blockage ntawm cov hlab ntsha. Tus kab mob no hu ua atherosclerosis. Kev noj haus no yuav pab tau rau cov neeg uas muaj kab mob plawv, kub siab thiab mob siab hauv cov ntshav. Thaum dieting ntawm no noj haus, nco ntsoov: dawb xim ntawm cov khoom noj khoom haus nce tau qib ntawm cov piam thaj hauv cov ntshav. Tsis txhob mus nqa nrog pasta, rog, qab zib, ntsev, hmoov. Nyob rau hauv cov ntsiab lus siab qabzib, cov txiav ua rau cov insulin. Nyob rau tib lub sijhawm, calorie ntau ntau rau roj. Qhov no yuav ua rau kom muaj qhov atherosclerosis.
- Thib ob, thaum lub sijhawm noj tshuaj, qhov kev pheej hmoo ntawm cov ntshav qab zib, kab mob plawv, cwj nrag, thiab lwm yam kev mob nkeeg nrog roj ntau dhau ntawm lub cev txo.
- Thirdly, lub sijhawm noj mov tsis txwv. Koj raug tso cai noj txhua lub sijhawm. Tab sis nrog tus mob ntawm ua raws li nrog tej yam khoom. Qhov no tiv thaiv kev ntxhov siab thiab ntau tshaj.
- Qeb plaub, cov khoom uas tau tso cai los ntawm Ornish noj zaub mov muaj ib qho loj npaum li cas ntawm fiber nyob rau hauv lawv cov nyob tus yeees. Lawv tshem tawm qhov kev xav ntawm kev tshaib kev nqhis thiab yog lub laub kom poob phaus.
- Fifthly, nws tsis muaj nqi loj nyiaj txiag.
Tsis zoo ntawm kev noj haus:
- Ua ntej, ib qho kev noj haus kom ntev nrog cov khoom noj uas tsis tshua muaj roj yuav tuaj yeem ua rau tsis tshua tsim nyog ntawm fatty acids. Qhov no tuaj yeem qeeb qhov nqus ntawm cov vitamins, rog-soluble.
- Secondly, yog tsis muaj kev tiv thaiv kev ua kom muaj zog ntawm monounsaturated nqaijrog. Lawv nyob hauv cov txiv ntseej, avocado thiab txiv roj roj.
- Thirdly, yuav tsum tau ceev faj npaj ntawm kev noj haus. Yog tias tsis pom zoo, tej zaum yuav muaj protein ntau, iron thiab vitamin B12.
- Plaub, ua raws li cov kev txwv ntawm lub sij hawm yuav tsum tau siv ntau ntau.
Yuav kom tsis txhob muaj lub sij hawm zoo thaum pom cov khoom noj Ornish, nco qab ntsoov cov cai nram qab no:
- Nws raug nquahu tias koj yeej muaj sijhawm rau qoj. Lub sijhawm tsawg kawg yog ib nrab ntawm ib hnub, los yog peb zaug ib lub lim tiam;
- Nws yog qhov yuav tsum tau los siav rau kev tshaib plab. Tsub kom tsis txhob ntim cov khoom noj khoom haus, tab sis cov naj npawb receptions;
- Yuav tsum tau so. Kawm cov kev yooj yim.
- Thaum tsom xyuas cov khoom noj Ornish, ntxiv kev noj haus tshuaj rau kev noj haus. Nws muaj peev xwm ua tau cov vitamin B12, flaxseed roj los yog roj ntses roj.