⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Kodi Volumetrics ndi chiyani kwenikweni?
Lingaliro la Volumetrics linayambitsidwa ndi Barbara Rolls, PhD, pulofesa wa zakudya ku Pennsylvania State University. Limaonedwa kuti ndi limodzi mwa mapulani abwino kwambiri azakudya padziko lonse lapansi. Lingaliro lalikulu la njira iyi ndikupanga kumva kukhuta . Malinga ndi Pulofesa Rolls, chinthu chofunikira kwambiri sikuti tiwerengere ma calories, mafuta , mapuloteni, ndi chakudya muzakudya zomwe timadya. M'malo mwake, ndikusamala mtundu wa chakudya chomwe timadya ndi kuchuluka kwake. Mwachidule, izi zimaphatikizapo kuwonjezera ma calories ochepa, koma kudzaza zakudya zanu. Ngati mutsatira njira iyi molondola, mutha kudya zambiri kuposa zomwe mumadya pakadali pano ndikuchepetsa thupi, akutero. Koma izi sizingakupangitseni kuchepetsa thupi usiku umodzi. Iyi ndi njira yayitali . Njira iyi ikhoza kukhala yoyenera kwambiri kwa munthu amene akuyesera kukhala ndi thupi labwino, kusintha zizolowezi zake zonse zodyera, ndikuchepetsa thupi pang'onopang'ono.Kodi njira iyi ya Volumetrics imagwira ntchito bwanji?
Nthawi zambiri, tonse timadya chakudya chofanana (potengera kulemera) patsiku. Kuchuluka kwa chakudya ndi njira yomwe imakulimbikitsani kusankha zakudya zokhala ndi ma calories ochepa m'malo mosintha kuchuluka kwa chakudya chomwe mumadya. Chinsinsi cha izi ndi kuchuluka kwa ma calories . Taganizirani izi, pali zakudya zina zomwe, ngakhale mutadya mbale yayikulu yodzaza, zimaperekabe ma calories ochepa. Mwachitsanzo, zinthu monga ndiwo zamasamba zokhala ndi madzi ambiri, zipatso, ndi supu. Izi zimakhala ndi 'voliyumu' yambiri koma zimakhala ndi ma calories ochepa. Chifukwa chake, mukadya zakudya zamtunduwu, mumamva kukhuta mwachangu ndipo simumva njala kwa nthawi yayitali. Kumbali ina, palinso zakudya zina zomwe, ngakhale mutadya pang'ono, zimakhala ndi ma calories ambiri. Mwachitsanzo, zinthu monga mafuta, batala, chakudya chofulumira, makeke, ndi mabisiketi. Izi zimakhala ndi kuchuluka kwa ma calories ambiri.Njira ya Volumetrics siletsa zakudya zilizonse. Komabe, zakudya zokhala ndi ma calories ambiri zimakhala zochepa momwe zingathere ndipo zakudya zokhala ndi ma calories ochepa komanso zokhutiritsa zimalimbikitsidwa.Ndondomekoyi ikuphatikizaponso masewera olimbitsa thupi. Ikukulimbikitsani kukhazikitsa cholinga, monga kuyenda masitepe 10,000 patsiku.
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Check Availability →Tiyeni tidziwe zakudya za Volumetrics
Njira iyi imagawa zakudya m'magulu anayi, kutengera kuchuluka kwa ma calories. Dongosolo lake ndi kudzaza mbale yanu ndi zakudya zamagulu oyamba ndi achiwiri, ndikudya zochepa momwe mungathere kuchokera m'magulu atatu ndi anayi.| Gulu | Kufotokozera ndi momwe mungadyere | Zitsanzo |
|---|---|---|
| Gulu 1 (kalori wochepa kwambiri) | Dzazani mbale yanu ndi izi. Idyani momwe mungafunire. | Supu zamadzi, ndiwo zamasamba zopanda wowuma wambiri (sipinachi, kabichi, broccoli, nkhaka, tomato), zipatso (malalanje, maapulo, papaya), mkaka wopanda mafuta, ndi yogurt wopanda shuga. |
| Gulu 2 (kuchuluka kwa ma calories ochepa) | Idyani izi pang'onopang'ono . | Ndiwo zamasamba zokhuthala (mbatata, mbatata, chimanga), tirigu wonse (mpunga wofiirira, oats, barele), nyemba , nsawawa, nyemba zobiriwira), nyama zopanda mafuta ambiri (nkhuku yopanda khungu). |
| Gulu 3 (kuchuluka kwa ma calories apakati) | Idyani izi pang'ono. | Zakudya zophikidwa bwino (buledi, mpunga woyera, pasitala), tchizi, ayisikilimu, nkhuku yopanda khungu, nsomba yamafuta. |
| Gulu 4 (kalori wambiri) | Imwani izi kawirikawiri, koma pang'ono kwambiri. | Chakudya chofulumira, makeke, mabisiketi, tchipisi, maswiti, batala, mafuta, mtedza. |
Kodi ubwino ndi kuipa kwa njira iyi ndi kotani?
Zabwino
- Palibe ndalama zowonjezera: Izi sizikutanthauza kugula zakudya zapadera kapena zinthu zodula. Mutha kuchita izi kuchokera pamndandanda wanu wanthawi zonse wogulira.
- Zosinthasintha: Popeza palibe gulu la chakudya lomwe laletsedwa kotheratu, mutha kudya chilichonse chomwe mukufuna pang'onopang'ono.
- Kwanthawi Yaitali: Ichi si chinthu chakanthawi. Ndi moyo womwe umakuthandizani kukhala ndi zizolowezi zabwino zodyera komanso kukhala ndi thanzi labwino kwa nthawi yayitali.
- Kuchita masewera olimbitsa thupi kumalimbikitsidwa: Kuwonjezera pa zakudya zoyenera, kuchita masewera olimbitsa thupi kumalimbikitsidwanso.
Zoyipa
- Muyenera kuphika kunyumba: Ngati mutsatira njira iyi, nthawi zambiri muyenera kuphika kunyumba. Kudya kunja, makamaka m'malesitilanti, kungakhale kovuta pang'ono.
- Zimatenga nthawi: Muyenera kupatula nthawi yokonzekera chakudya, kugula zakudya, komanso kuphika. Izi zitha kukhala zovuta kwa munthu amene ali ndi moyo wotanganidwa.
- Kuwerengera Ma calories: Mu njira iyi, muyenera kumvetsetsa kuchuluka kwa ma calories muzakudya kuti muwagawire m'magulu.
Kodi njira iyi ndi yoyenera kwa ndani? Kodi ndi yoyenera kwa ndani?
Kuchepetsa thupi kumathandiza kwambiri polimbana ndi matenda ambiri monga matenda a shuga, kuthamanga kwa magazi, matenda a mtima, ndi kupweteka kwa mafupa. Chifukwa chake, zingakhale zothandiza kwa iwo omwe ali ndi mavutowa kutsatira ndondomeko ya zakudya monga iyi motsogozedwa ndi dokotala.Komabe, njira iyi si yoyenera aliyense. Pali zinthu zingapo zofunika kuziganizira kwambiri .
- Anthu omwe ali ndi vuto la kudya: Ngati muli ndi vuto la kudya kapena chizolowezi chofuna kuwerengera ma calories, njira iyi singakhale yoyenera kwa inu, chifukwa ingapangitse kuti matendawo achuluke.
- Anthu omwe ali ndi vuto la m'mimba: Ngati muli ndi vuto monga matenda a kutupa m'matumbo ( IBD ) kapena irritable bowel syndrome (IBS), zakudya izi zokhala ndi ulusi wambiri, masamba ndi zipatso nthawi zina zingayambitse kusasangalala.
- Matenda ena: Ngati muli ndi pakati, mukuyamwitsa, kapena muli ndi matenda ena omwe amafunika kuchepetsa thupiNgati sikoyenera, musatsatire njira iyi.
Uthenga Wopita Nawo Kunyumba
- Kudya zakudya zopatsa mphamvu (volumetrics) ndi njira yochepetsera thupi mwa kudya zakudya zambiri zokhuta komanso zopanda ma calories ambiri (masamba, zipatso, supu) popanda kumva njala.
- Iyi si njira yomwe ingapereke zotsatira usiku umodzi, koma njira yathanzi yomwe iyenera kutsatiridwa kwa nthawi yayitali.
- Ngakhale kuti palibe chakudya choletsedwa, zakudya zokhala ndi ma calories ambiri (mafuta, shuga, chakudya chofulumira) ziyenera kudyedwa pang'ono kwambiri.
- Kuti njira iyi ikhale yopambana, kuphika ndi kuchita masewera olimbitsa thupi kunyumba ndikofunikira kwambiri.
- Onetsetsani kuti mwafunsa dokotala wanu musanayambe ndondomeko iliyonse yodyera, makamaka ngati muli ndi matenda ena.
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