Sonoma noj cov zaub mov ntawm cov Khoom Noj Koj Noj Tau

Koj noj tau dab tsi hauv Sonoma Diet? Koj yuav tsum tsis txhob noj dab tsi? Ntawm no yog cov khoom noj khoom haus uas yuav tsum tau mus.

Cov Khoom Noj Khoom Haus

Cov khoom noj no tau muab lo "zaub mov noj" vim hais tias ntawm lawv cov zaub mov noj thiab yuav tsum tau noj ntau zaus nyob rau hauv Sonoma Diet. Cov no yog cov tsiaj ntawv thiab tsis yog qhov tseem ceeb tshaj plaws.

• Almonds
• Tswb kua txob (tag nrho cov xim, tshwj xeeb tshaj yog xim liab)
• Blueberries

• Broccoli
• Grapes
• Txiv roj roj (ntxiv nkauj xwb nkauj nyiam)
• Spinach
• Txiv pos nphuab
• Txiv lws suav
• Tag Nrho Cov Nroj Tsuag

Nqaij thiab Lwm Cov Khoom Noj

Nyob rau ntawm Sonoma Diet, nqaij thiab lwm yam protein ntau (xws li cov kua qaub thiab qe) yuav tsum tsis muaj roj tsawg thiab tsis muaj lwm qhov ntxiv los yog lwm qhov chaw ntawm carbohydrate. Daim ntawv no muaj cov nqaij nyug nqaij nyug, nqaij npuas, thiab nqaij qaib rau cov pawg no, nrog rau tag nrho cov khoom noj uas tau pom zoo los ntawm cov khoom noj protein. (Qhov no yog tib daim ntawv teev muaj protein ntau raws li South Beach noj zaub mov.) Daim Ntawv Teev Cov Khoom Noj Muaj Zog Los Tsawg Hauv Qhov Ncauj Nqis Rog

Zaub

Muaj peb "Tiers" cov zaub ntawm Sonoma Diet. Tier One muaj tag nrho cov zaub ntawm daim ntawv teev cov zaub mov qis txhua zaus tsuas yog cov artichokes, taum pauv, kua txob, thiab rau cov zaub rau tom kawg ntawm daim ntawv. Rau thawj kaum hnub, tsuas yog Tier One zaub raug tso cai. Tier Two Vegetables yog qhov tseem ceeb ntawm cov seem uas tsis tshua muaj pheej yig zaub zaub sau tsuas tshwj tsis yog tias yog taum pods, tab sis nrog rau beets.

Hauv Kev Xaiv Ob, ib qho ntawm cov no tuaj yeem sau nrog txhua hnub. Tier Peb Cov Zaub yog cov hmoov tshauv, nrog rau lub caij ntuj no, pob kws, qos yaj ywm (los yog yam), taro thiab peas (xws li pods). Hauv Wave Ob, ib qho ntawm cov no tuaj yeem koom nrog txhua hnub. Qos yaj ywm tsis pub nyob rau hauv Wave Ib los yog Ob.

Txiv hmab txiv ntoo

Tsis muaj txiv hmab txiv ntoo hauv Ib Tug Ib.

Nyob hauv Yooj Yim Ob, ob leeg muaj pub txiv hmab txiv ntoo ib hnub, tsuas yog ib qho ntawm cov nram qab no: txiv tsawb, elderberry, fig, guava, jackfruit, jujube, mango, nectarine, passion txiv hmab txiv ntoo, txiv duaj, pear, persimmon, plantain , pomegranate. Ib qho noj yog ib lub txiv hmab txiv ntoo los yog ½ khob txiv hmab txiv ntoo.

Tag Nrho Cov Nroj Tsuag

Thaum Lub Xeem Ib, ob zaug ntawm cov nplej tseem muaj pub txhua hnub (ib qho zoo li yuav tsum tau ua). Lub sijhawm yoj ob, peb lossis plaub qhov kev tso cai pub rau - muaj tsawg kawg yog ob seem uas yuav tsum tau ua.

Cov Khaub Noom Ntsuab tag nrho yuav tsum yog 100% tag nrho cov qoob loo thiab muaj peev xwm:

1) Cov qhob nplej tag nrho - yuav tsum hais 100% cov nplej los yog lwm yam qoob loo - txhua cov qoob sau rau ntawm daim ntawv lo yuav tsum hais tias "tag nrho". Txhua daim ntawm qhob cij yuav tsum muaj tsawg kawg yog ob gram fiber. Cov zaub mov xws li cov suab thaj tawg yog zoo dua.

2) Cov hmoov nplej tag nrho - Cov hmoov ntsej muag tseem yuav tsum yog whole grain. Tsis tas li ntawd, txhua qhov kev pab yuav tsum muaj tsawg kawg yog 8 grams fiber. Qhov no txhais tau hais tias lub cereal yuav tsum tau ntxiv bran. Piv txwv li "Tag Nrho" yog tag nrho cov noob, tiam sis tsis muaj fiber txaus kom tsim nyog tau, vim tias tsuas yog cov txiv hmab txiv ntoo whole kheej xwb tsis muaj fiber txaus.

3) Cov noob nplej tag nrho - Ntxiv dua thiab, xyuas kom tseeb tias nws yog tag nrho cov qoob loo. ½ khob yog ib qho khoom noj. Soba noodles uas yog 100% buckwheat yog ib qho tseem grain-xaiv.

4) Siav cov nplej tag nrho (noj liab = ½ khob), nrog rau:

5) Paj Kws Pw - Ua ib feem ntawm cov khoom noj txom ncauj, paj kws muaj peev xwm suav nrog, yog cua-pob thiab tsis muaj butter.

Khoom noj khoom haus

• Barley
• Xim av, xim liab, los sis dub
• Bulgar
• Oats - groats, dov oats, groats, los yog oat bran
• Quinoa
• Nplej berries los yog suab pij nplej
• Qus nplej

Yoj Ib:

• Cov Tsev Tsawg Tsawg Cheese yuav siv tau ua protein
• Txog li ib khob mis tsis muaj roj dawb ib hnub twg
• Ib qho ounce ntawm Parmesan los yog Mozzarella cheese

Hauv Wave Ob, ib khob khob dawb tsis muaj rog yogurt ntxiv.

Taum thiab Lwm Legumes

Taum thiab lwm yam khoom qab zib, xws li cov neeg hauv daim ntawv no , raug tso cai, tab sis tsuas pub rau ½ khob ib hnub nyob rau hauv Ib Tug Ib.

Sibhawm, Roj, thiab Lub Ntoo

Mus txog rau peb qhov noj txhua hnub los ntawm cov nram qab no:

Dua li, hauv Wave 2, 2 Tablespoons txiv laum huab xeeb butter yuav siv tau ua protein, los yog 1 Tablespoon ua ib feem ntawm cov khoom txom ncauj

Txuj lom thiab Cov Ntses

Cov txiv qaub thiab cov kua ntses uas tsis txhob muaj suab thaj thiab cov rog uas muaj roj yog qhov tseem ceeb.

Haus dej haus

Cov dej haus hauv qab no tau raug tso cai thaum lub caij yoj Ib qho ntawm Sonoma Diet:

Cov dej qab zib zoo nkauj xws li khoom noj khoom haus muaj kev poob siab, tab sis pub, mus txog ob lub poom ib hnub twg.

Rau Wave Ob, 6 ooj ntawm caw ib hnub tuaj yeem muab ntxiv tau.

• Cov Tsev Tsawg Tsawg Cheese yuav siv tau ua protein
• Txog li ib khob mis tsis muaj roj dawb ib hnub twg
• Ib qho ounce ntawm Parmesan los yog Mozzarella cheese
• Txiv roj roj, 1 teaspoon
• Canola roj, 1 teaspoon
• Avocado, ¼
• Almonds, 11
• Txiv laum huab xeeb, 14
• Pecans, 10 halves
• Walnuts, 7 halves
• Dej, dawb los yog ntais
• Tshuaj yej - dub, ntsuab, lossis tshuaj ntsuab, tsis muaj qab zib los yog qab zib
• Kas fes - dub, los yog nrog txog 2 pob khoom noj khoom haus txhua hnub thiab / los yog mus txog 1 Cov ntxhuav hnyav hnyav hauv ib hnub

Sonoma noj zaub mov tseem ceeb rau cov khoom noj uas koj muaj tau los ntawm kev qhia koj yuav ua li cas rau koj daim phaj los yog lub tais rau txhua pluas noj. Nyob rau hauv txoj kev no, qhov tseem ceeb tsis yog nyob rau ntawm "Forbidden" cov khoom noj, thiab qhov tseeb, phau ntawv tsis siv lo lus no. Txawm li cas los xij, muaj cov npe ntawm cov khoom noj tawm ntawm koj chav ua noj. Cov no feem ntau yog cov khoom noj uas muaj cov roj refined thiab / lossis muaj roj lossis roj, xws li:

• Qab zib, los yog cov khoom noj uas ntxiv cov suab thaj
• Cov zaub mov, los yog cov khoom noj uas muaj lawv (tshwj tsis yog raws li sau hauv Grains List xws li cov cereal uas tau muab ntim, cov qoob noob hnav, feem ntau yog ua tiav)
• Cov noob txhuam (uas tsis hais "tag nrho" nyob rau hauv pem hauv ntej ntawm txhua grain ntawm daim ntawv lo) los yog cov khoom noj uas muaj lawv. "Hom qoob mog" lossis "hom qoob mog hmoov" tsis muaj lo lus "tag nrho" feem ntau yog lo lus code rau "dawb". Qhov no suav nrog mov dawb. "Hmoov" teev nyob ib leeg yog ib txwm dawb hmoov.
• Qos yaj ywm
• Khoom qab zib, ncuav qab zib, muffins, lwm yam zoo li
• Crackers, tsuas yog tag nrho cov qoob loo
• Cereals, tsuas yog tag nrho cov noob qoob thiab tsawg kawg 8 gram ntawm fiber rau ib pluag noj
• Tej daim
• Mis nyuj khov
• Jams thiab Jellies
• Maple Syrup
• Dej qab zib thiab lwm yam dej qab zib
• Kua txiv
• Roj tsuas yog ntxiv roj ntsha txiv roj, roj txiv ntoo, thiab roj ntsha canola
• Mayonnaise
• Creamy nyias hnav khaub ncaws
• Butter
• Margarine
• Cov khoom noj uas tsis muaj roj dawb, nrog rau cheese, qab qab cheese, mis, thiab lwm yam.
• Rog rog li nqaij npuas los yog hnyuv ntxwm
• Txhua yam nrog hydrogenated los yog cov hydrogenated ib yam hauv nws