Uma ucabanga
ngokunciphisa isisindo, into yokuqala efika engqondweni ukulawula ukudla kwakho nokuzilambisa, akunjalo? Kodwa uyakholelwa yini ukuthi kukhona indlela yokunciphisa isisindo ngendlela enempilo ngenkathi usadla uze ugcwale? Yilokho esikubiza ngokuthi 'amaVolumetrics'. Lena akuyona indlela yesikhashana yokunciphisa isisindo, kodwa yindlela yokuphila enempilo engagcinwa isikhathi eside. Ake sibone ukuthi lokhu kusebenza kanjani.
Iyini ngempela i-Volumetrics?
Umqondo we-Volumetrics wethulwa nguBarbara Rolls, PhD, uprofesa wezokudla ePennsylvania State University. Ubhekwa njengenye yezinhlelo zokudla ezinhle kakhulu emhlabeni. Umqondo oyinhloko wale ndlela ukudala
umuzwa wokugcwala . Ngokusho kukaSolwazi Rolls, into ebaluleke kakhulu ukungabali amakhalori,
amafutha , amaprotheni, nama-carbohydrate ekudleni esikudlayo. Kunalokho,
ukunaka uhlobo lokudla esikudlayo kanye nomthamo wako. Kalula nje, lokhu kuhilela ukwengeza amakhalori aphansi, kodwa ukugcwalisa ukudla ekudleni kwakho. Uma ulandela le ndlela ngendlela efanele, ungase ukwazi ukudla okungaphezu kwalokho okudlayo njengamanje futhi unciphise isisindo, usho kanje. Kodwa lokhu ngeke kukwenze unciphise isisindo ngobusuku obubodwa. Lolu
uhlelo lwesikhathi eside . Le ndlela ingafaneleka kakhulu kumuntu ozama ukugcina isisindo esinempilo, athuthukise imikhuba yokudla iyonke, futhi anciphise isisindo kancane kancane.
Le ndlela yeVolumetrics isebenza kanjani?
Esikhathini esiningi, sonke sidla inani elifanayo lokudla (ngesisindo) ngosuku. I-Volumetrics iyindlela ekukhuthaza ukuthi ukhethe
izinketho zama-calorie aphansi esikhundleni sokushintsha inani lokudla okudlayo. Imfihlo yalokhu
ukuminyana kwama-calories . Cabanga ngakho, kukhona ukudla okuthi, noma udla ipuleti elikhulu, kusanikeza ama-calories ambalwa. Isibonelo, izinto ezifana nemifino ecebile emanzini, izithelo, kanye nesobho. Lokhu 'kunomthamo' omningi kodwa kunama-calories aphansi. Ngakho-ke, uma udla lolu hlobo lokudla, uzizwa usuthi ngokushesha futhi awuzizwa ulambile isikhathi eside. Ngakolunye uhlangothi, kukhona okunye ukudla okuthi, noma udla inani elincane, kube nama-calories amaningi. Isibonelo, izinto ezifana namafutha, ibhotela, ukudla okusheshayo, amakhekhe, namabhisikidi. Lokhu kunama-calories amaningi kakhulu.
Indlela yeVolumetrics ayivimbeli noma yikuphi ukudla. Kodwa-ke, ukudla okunama -calorie aphezulu kunqunyelwe ngangokunokwenzeka futhi ukudla okunama-calorie aphansi kuyakhuthazwa.
Lolu hlelo luhlanganisa nokuzivocavoca. Lukukhuthaza ukuthi uzibekele umgomo, njengokuhamba izinyathelo eziyi-10,000 ngosuku.
Ake sithole ukudla kwe-Volumetrics
Le ndlela ihlukanisa ukudla ngezigaba ezine, ngokusekelwe ekubuneni kwamakhalori. Uhlelo luwukugcwalisa ingxenye enkulu yepuleti lakho ngokudla okuvela esigabeni sokuqala nesesibili, bese udla ukudla okuncane ngangokunokwenzeka okuvela esigabeni sesithathu nesesine.
| Isigaba | Incazelo kanye nendlela yokudla | Izibonelo |
|---|
| Isigaba 1 (ubuningi bamakhalori aphansi kakhulu) | Gcwalisa ipuleti lakho ngalezi zinto. Yidla okuningi ngendlela othanda ngayo. | Isobho elinamanzi, imifino engenaso isitashi esiningi (isipinashi, iklabishi, i-broccoli, ukhukhamba, utamatisi), izithelo (amawolintshi, ama-apula, i-papaya), ubisi olungenamafutha, kanye ne-yogurt engenashukela. |
| Isigaba 2 (ubuningi bamakhalori aphansi) | Yidla lokhu ngokulinganisela . | Imifino enesitashi (amazambane, ubhatata, ummbila), okusanhlamvu okuphelele (irayisi elinsundu, i-oats, ibhali), ubhontshisi (ama-lentil, ubhontshisi oluhlaza), inyama engenamafutha (inkukhu engenasikhumba). |
| Isigaba 3 (ubuningi bamakhalori aphakathi) | Yidla lokhu ngobuningi obuncane. | Ama-carbohydrate acwengisisiwe (isinkwa, ilayisi elimhlophe, i-pasta), ushizi, i-ayisikhilimu, inkukhu engenasikhumba, inhlanzi enamafutha. |
| Isigaba 4 (ubuningi bamakhalori aphezulu kakhulu) | Thatha lokhu kaningi kakhulu, kodwa ngobuningi obuncane kakhulu. | Ukudla okusheshayo, amakhekhe, amabhisikidi, ama-chips, amaswidi, ibhotela, amafutha, amantongomane. |
Yiziphi izinzuzo kanye nokungalungi kwale ndlela?
Ochwepheshe
- Azikho izindleko ezengeziwe: Lokhu akudingi ukuthenga ukudla okukhethekile noma imikhiqizo ebizayo. Ungazenza lezi zinto ohlwini lwakho lokuthenga olujwayelekile.
- Ukuguquguquka: Njengoba kungekho qembu lokudla elivinjelwe ngokuphelele, ungadla noma yini oyithandayo ngokulinganisela.
- Isikhathi Eside: Lokhu akuyona into yesikhashana. Kuyindlela yokuphila ekusiza ukuthi uhlakulele imikhuba yokudla enempilo futhi ulondoloze impilo yakho isikhathi eside.
- Ukuvivinya umzimba kuyakhuthazwa: Ngaphezu kohlelo lokudla, ukuvivinya umzimba nakho kuyakhuthazwa.
Ububi
- Kufanele upheke ekhaya: Uma ulandela le ndlela, kuzodingeka upheke ekhaya isikhathi esiningi. Ukudla ngaphandle, ikakhulukazi ezindaweni zokudlela, kungaba nzima kancane.
- Kuthatha isikhathi: Kufanele ubeke eceleni isikhathi sokuhlela ukudla, ukuyothenga ukudla, nokupheka. Lokhu kungaba yinselele kumuntu onempilo ematasa.
- Ukubalwa Kwamakhalori: Kule ndlela, udinga ukuqonda kancane ubungako bamakhalori ekudleni ukuze ukuhlukanise ngezigaba.
Le ndlela ifanelekela bani? Ayifanelekela bani?
Ukwehlisa isisindo kuwusizo olukhulu ekulawuleni izimo eziningi zezokwelapha ezifana nesifo sikashukela, umfutho wegazi ophakeme, isifo senhliziyo, kanye nobuhlungu bamalunga. Ngakho-ke, kungaba usizo kulabo abanalezi zinkinga zempilo ukulandela uhlelo lokudla olufana nalolu ngaphansi kweseluleko sezokwelapha.
Noma kunjalo, le ndlela ayifanele wonke umuntu. Kunezinto ezimbalwa okufanele uzinake kakhulu .
- Abantu abanezinkinga zokudla: Uma unenkinga yokudla noma umkhuba wokubala amakhalori ngokweqile, le ndlela ingase ingakulungeli, njengoba ingase ibhebhethekise lezo zimo.
- Abantu abanokuzwela kwamathumbu: Uma unesifo esifana nesifo samathumbu esivuvukalayo ( IBD ) noma i-irritable bowel syndrome (IBS), lokhu kudla okune-fiber ephezulu, okucebile ngemifino nezithelo ngezinye izikhathi kungabangela ukungakhululeki.
- Ezinye izimo zempilo: Uma ukhulelwe, uncelisa, noma unezinye izimo zezokwelapha ezidinga ukwehlisa isisindoUma kungafanele, ungayilandeli le ndlela.
Into ebaluleke kakhulu ukuthi uhlale ukhuluma nodokotela wakho noma udokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokudla noma lokuzivocavoca ukuze ubone ukuthi lukulungele yini. Umlayezo Wokuya Nawe Ekhaya
- I-Volumetrics iyindlela yokulawula isisindo ngokudla ukudla okunezakhamzimba eziningi, okunama-calorie aphansi (imifino, izithelo, amasobho) ngaphandle kokulamba.
- Lena akuyona indlela ezoletha imiphumela ngobusuku obubodwa, kodwa yindlela yokuphila enempilo okufanele ilandelwe isikhathi eside.
- Nakuba kungekho ukudla okwenqatshelwe, ukudla okunama-calorie amaningi (amafutha, ushukela, ukudla okusheshayo) kufanele kudliwe ngobuningi obuncane kakhulu.
- Ukuze le ndlela iphumelele, ukupheka nokuzivocavoca ekhaya kubaluleke kakhulu.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokudla, ikakhulukazi uma unezinye izimo zezempilo.
Ama-Volumetrics, Ukudla kwama-Volumetrics, ukwehlisa isisindo, ukudla, ukudla okunempilo, ukudla okunomsoco, amakhalori
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