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Yintoni kanye kanye iVolumetrics?
Ingcamango yeVolumetrics yaziswa nguBarbara Rolls, PhD, uprofesa wezondlo kwiYunivesithi yasePennsylvania State. Ithathwa njengenye yezona zicwangciso zokutya zibalaseleyo emhlabeni. Ingcinga ephambili yale ndlela kukudala ukuziva ugcwele . Ngokutsho kukaNjingalwazi Rolls, eyona nto ibalulekileyo kukungabali iikhalori, amafutha , iiproteni, kunye neecarbohydrate ekutyeni esikutyayo. Endaweni yoko, kukuqwalasela uhlobo lokutya esikutyayo kunye nomthamo wako. Ngamafutshane, oku kubandakanya ukongeza iikhalori eziphantsi, kodwa ukuzalisa ukutya ekutyeni kwakho. Ukuba ulandela le ndlela ngokuchanekileyo, unokukwazi ukutya okungaphezulu kunokutya okwangoku kwaye unciphise umzimba, utsho. Kodwa oku akuyi kukwenza unciphise umzimba ngobusuku obunye. Esi sisicwangciso sexesha elide . Le ndlela ingafaneleka kakhulu kumntu ozama ukugcina ubunzima obusempilweni, ukuphucula imikhwa yokutya iyonke, kunye nokunciphisa umzimba kancinci kancinci.Isebenza njani le ndlela yeVolumetrics?
Uninzi lwexesha, sonke sitya ukutya okufanayo (ngokobunzima) ngosuku. I-Volumetrics yindlela ekukhuthaza ukuba ukhethe iindlela ezineekhalori eziphantsi endaweni yokutshintsha ubungakanani bokutya okutyayo. Imfihlo yoku kuxinana kweekhalori . Cinga ngayo, kukho ukutya okuthi, nokuba utya isitya esikhulu, kusabonelela ngeekhalori ezimbalwa. Umzekelo, izinto ezifana nemifuno etyebileyo emanzini, iziqhamo, kunye neesuphu. Ezi 'zinomthamo' omninzi kodwa zineekhalori eziphantsi. Ke ngoko, xa utya olu hlobo lokutya, uzive uhluthi ngokukhawuleza kwaye awuziva ulambile ixesha elide. Kwelinye icala, kukho okunye ukutya okuthi, nokuba utya kancinci, kube neekhalori eziphezulu. Umzekelo, izinto ezifana neoyile, ibhotolo, ukutya okukhawulezayo, iikeyiki, kunye neebhisikithi. Ezi zinoxinano lweekhalori eziphezulu kakhulu.Indlela yeVolumetrics ayikuthinteli ukutya. Nangona kunjalo, ukutya okuneekhalori eziphezulu kunqunyelwe kangangoko kunokwenzeka kwaye ukutya okunekhalori ephantsi nokuzalisa kuyakhuthazwa.Esi sicwangciso siquka nokuzilolonga. Sikukhuthaza ukuba uzibekele usukelo, njengokuhamba amanyathelo ali-10,000 ngosuku.
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Masichonge ukutya okune-Volumetrics
Le ndlela yahlula ukutya kube ziindidi ezine, ngokusekelwe kubuninzi beekhalori. Isicwangciso kukugcwalisa uninzi lwesitya sakho ngokutya okuvela kudidi lokuqala nolwesibini, kwaye utye ukutya okuncinci kangangoko kunokwenzeka okuvela kudidi lwesithathu nolwesine.| Udidi | Inkcazo kunye nendlela yokutya | Imizekelo |
|---|---|---|
| Udidi 1 (ubuninzi beekhalori eziphantsi kakhulu) | Zalisa isitya sakho ngezi zinto. Yitya kangangoko uthanda. | Iisuphu ezinamanzi, imifuno engenasitatshi sininzi (isipinatshi, ikhaphetshu, ibroccoli, iikomkomere, iitumato), iziqhamo (iiorenji, iiapile, ipapaya), ubisi olungenamafutha, kunye neyogathi engenaswekile. |
| Udidi 2 (ubuninzi beekhalori eziphantsi) | Zitye ngokulinganisela . | Imifuno enesitatshi (iitapile, iitapile ezimnandi, umbona), iinkozo ezipheleleyo (irayisi emdaka, i-oats, irhasi), iimbotyi (iilentile, iitshizi, iimbotyi eziluhlaza), inyama engenamafutha (inkukhu engenalusu). |
| Udidi 3 (ubuninzi beekhalori eziphakathi) | Zitye ngobuninzi obuncinci. | Iicarbohydrate ezicociweyo (isonka, irayisi emhlophe, ipasta), itshizi, i-ayisikhrim, inkukhu engenalusu, intlanzi enamafutha. |
| Udidi 4 (ubuninzi beekhalori eziphezulu kakhulu) | Zithathe ezi zinto rhoqo, kodwa zibe zincinci kakhulu. | Ukutya okukhawulezayo, iikeyiki, iibhisikithi, iitships, iilekese, ibhotolo, iioyile, amandongomane. |
Ziziphi iingenelo kunye neengxaki zale ndlela?
Iingcali
- Akukho zindleko zongezelelweyo: Oku akudingi kuthenga ukutya okukhethekileyo okanye iimveliso ezibizayo. Ungazifezekisa ezi zinto kuluhlu lwakho lwezinto oza kuzithenga rhoqo.
- Iguquguqukayo: Ekubeni kungekho qela lokutya elithintelweyo ngokupheleleyo, ungatya nantoni na oyithandayo ngokulinganisela.
- Ixesha Elide: Le asiyonto yexeshana. Yindlela yokuphila ekunceda uhlakulele imikhwa yokutya okunempilo kwaye ugcine impilo yakho ixesha elide.
- Ukuzilolonga kuyakhuthazwa: Ukongeza kwisicwangciso sokutya, kukhuthazwa nokwenza umthambo.
Iingxaki
- Kuya kufuneka upheke ekhaya: Ukuba ulandela le ndlela, kuya kufuneka upheke ekhaya ixesha elininzi. Ukutya ngaphandle, ingakumbi kwiindawo zokutyela, kunokuba nzima kancinci.
- Kuthatha ixesha: Kufuneka ubeke ecaleni ixesha lokucwangcisa ukutya, ukuthenga ukutya, kunye nokupheka. Oku kunokuba ngumceli mngeni kumntu oxakekileyo.
- Ukubala iikhalori: Kule ndlela, kufuneka ube nokuqonda okuncinci malunga nobuninzi beekhalori zokutya ukuze uzihlukanise ngokweendidi.
Ngubani ofanele le ndlela? Ngubani ofanelekelayo?
Ukunciphisa umzimba luncedo kakhulu ekulawuleni iimeko ezininzi zonyango ezifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, kunye nentlungu yamalungu. Ke ngoko, kunokuba luncedo kwabo baneengxaki zempilo ukulandela isicwangciso sokutya esifana nesi phantsi kwengcebiso kagqirha.Nangona kunjalo, le ndlela ayifanelekanga kuye wonke umntu. Kukho izinto ezimbalwa ekufuneka ziqwalaselwe ngokukodwa .
- Abantu abaneengxaki zokutya: Ukuba unengxaki yokutya okanye umkhwa wokubala iikhalori, le ndlela isenokungakulungeli, njengoko inokwenza ezo meko zibe zimbi ngakumbi.
- Abantu abanesifo sokungakhululeki kwamathumbu: Ukuba unesifo esifana nesifo samathumbu esibangelwa kukudumba ( IBD ) okanye i-irritable bowel syndrome (IBS), olu hlobo lokutya olunefayibha eninzi, olutyebileyo kwimifuno nakwiziqhamo ngamanye amaxesha lunokubangela ukungakhululeki.
- Ezinye iimeko zempilo: Ukuba ukhulelwe, uncancisa, okanye unezinye iimeko zempilo ezifuna ukwehlisa umzimbaUkuba ayifanelekanga, musa ukulandela le ndlela.
Umyalezo Wokuya Ekhaya
- I-Volumetrics yindlela yokulawula ubunzima ngokutya ukutya okunezakhamzimba ezininzi, okuneekhalori eziphantsi (imifuno, iziqhamo, iisuphu) ngaphandle kokulamba.
- Le asiyondlela eza kunika iziphumo ngobusuku obunye, kodwa yindlela yokuphila enempilo ekufuneka ilandelwe kwixesha elide.
- Nangona kungekho kutya kungavumelekanga, ukutya okuneekhalori eziphezulu (ioyile, iswekile, ukutya okukhawulezayo) kufuneka kutyiwe ngobuninzi obuncinci kakhulu.
- Ukuze le ndlela iphumelele, ukupheka nokuzilolonga ekhaya kubaluleke kakhulu.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise nayiphi na isicwangciso sokutya, ingakumbi ukuba unezinye iingxaki zempilo.
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