Dr. Ornish, leej twg yog tus kws pab tswv yim txog kev noj zaub mov ntawm Bill Clinton, nws yog tus sau cov khoom noj khoom haus, (txawm tias nws tsis muaj rog, vim tias lawv muaj ntau lossis tsawg dua feem ntau cov khoom). Kev noj haus ntawm Dr. Ornish yog nce raws li kev tsis txaus siab noj rog. Qhov khoom noj khoom haus zoo tshaj plaws yog kev noj haus ntawm Dinah Ornish, tawm tswv yim txog kev siv cov neeg tsis noj nqaij, thiab cov khoom muaj roj tsawg, uas yuav tsum muaj txog 10% ntawm kev noj haus. Qhov kev noj haus yog nrog kev qoj ib ce, uas ua rau nws ua tau zoo dua. Nws tseem yog ib tug zoo tiv thaiv ntawm cov kab mob plawv.
Tus essence ntawm Ornish noj
Ornish's noj cov zaub mov yog nruj me ntsis pub rau cov khoom noj uas muaj cov roj saturated thiab cov roj cholesterol. Nws yog raws li tshuaj ntsuab, uas muaj cov kab mob carbohydrates.
Tus duab noj ntawm Ornish noj yog 70% carbohydrates, 20% protein thiab 10% rog. Tsis tas li ntawd, koj yuav tsum tso cov kev coj cwj pwm phem thiab ua kis las.
Kev faib tawm ntawm cov khoom los ntawm Ornish
Ornish ntseeg hais tias nyob rau hauv kev sib ntaus tawm tsam ntxiv phaus yuav pab tsis tau tsuas yog noj tsawg calories, tab sis qhov kev siv ntawm kev tswj nyuab heev ntawm kev noj haus. Nws ntxeem tau tag nrho cov khoom rau hauv peb hom: cov khoom noj uas siv qoob loos, khoom siv hauv kev sib luag, thiab cov khoom noj uas tsis pom zoo txhua.
Rau thawj qeb yog siv:
* legumes;
* cereals;
* zaub thiab zaub;
* txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.
Yam thib ob yog siv:
* Cov khoom muaj roj tsawg;
* Pob tawb flakes tsis muaj qab zib;
* khaub noom;
* lub qe dawb.
Khoom txwv tsis pub khoom
Nyob rau hauv cov khoom txiav npluav, qhov feem ntawm cov roj muaj ntau tshaj 2 grams ib batch. Cov no suav nrog:
* nqaij thiab ntses;
* Roj ntawm txhua hom, margarine, nqaij, mayonnaise;
* txhua hom cheese;
* cov khoom siv mis nyuj nrog cov feem pua ntawm cov roj rog;
* noob thiab noob txiv;
* lub qe qe;
* cov txiv ntseej, cov txiv ntseej thiab avocados;
* haus cawv.
Kev txiav npluav yog raug txwv ntawm kev noj cov suab thaj thiab cov khoom uas nws muaj nyob rau hauv qhov ntau loj. Nyob rau hauv ntau zaus, koj tuaj yeem txwv tsis pub lawv.
Qhov zoo ntawm kev noj haus ntawm Ornish
Ua tsaug rau Ornish noj haus, qib ntawm cov cholesterol hauv cov ntshav tsawg. Xws li cov kev noj haus tau qhia rau cov neeg uas raug kev txom nyem los ntawm cov kab mob plawv. Tom qab tag nrho, rau lub plawv, lossis theej rau nws cov hlab ntsha, cov khoom uas muaj xim dawb, xws li hmoov nplej, ntsev, qab zib, rog thiab macaroni, muaj teeb meem loj heev. Kev siv cov khoom no ua rau cov ntsiab lus qabzib. Yuav kom txo tau nws, cov txiav ua rau cov kua roj ua rau lub cev tsis zoo, vim cov calorie nyob rau hauv nws lub zog yog hloov mus rau hauv cov roj, uas ua rau muaj feem ntawm qhov atherosclerosis.
Noj cov zaub mov noj tsis txwv rau noj sijhawm. Nws yog ua tau rau thawj qhov kev xav tau.
Dulls qhov kev xav ntawm kev tshaib plab noj mov khoom noj khoom haus nplua nuj.
Kev noj zaub mov ntawm lub Ornish kuj yog kev tiv thaiv zoo ntawm ntau cov kab mob.
Disadvantages ntawm noj Ornish
Vim noj cov zaub mov tsis muaj rog, tsis muaj peev xwm ua tau cov roj fatty acids uas yuav tshwm sim tau, thiab qhov tseem ceeb ntawm cov vitamins uas muaj roj-yaj taus yuav qeeb qeeb.
Yog hais tias koj ncaj qha mus rau noj Ornish, koj yuav tsis pub lub cev ntawm monosaturated rog paub nws lub hwj huam tiv thaiv.
Yog tias koj ua raws li kev noj haus ntawm Dr. Ornish, koj yuav tsum nco ntsoov:
Noj nws yog qhov tsim nyog. Kev paub meej ntawm kev loj hlob ntawm kev tshaib plab tuaj yeem tau ntsib los ntawm kev noj cov pluas noj, tab sis tsis muaj calorie ntxiv.
Cov kev kawm qoj ib ce yuav tsum tau ua
Cov kws kho mob pom zoo kom noj cov khoom noj khoom haus, piv txwv, multivitamin B12, ntses cov roj lossis cov roj ntsha.