Ukubukeza Ukudla Komhlaba Okunciphise: Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Kuyini ukudla okuncipha komhlaba?
• Ungayilandela kanjani i-Slimming World diet
• Kungakusiza ukunciphisa umzimba?
• Ezinye izinzuzo ezingaba khona
• Ukwehla okungenzeka kube khona
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Okubalulekile

Amaphuzu Okudla Kwe-Healthline: 4 koku 5

I-Slimming World diet uhlelo lokudla oluguquguqukayo oluvela eGreat Britain.

Iphromotha ukudla okulinganiselayo nokuzitika ngezikhathi ezithile futhi akubandakanyi ukubalwa kwekhalori noma imikhawulo yokudla, ngenhloso yokukhuthaza imikhuba enempilo impilo yonke.

Eminyakeni yamuva nje, i-Slimming World diet isithandwa kakhulu e-United States.

Ucwaningo oluningi lukhombisa ukuthi kungasebenza ekwehliseni isisindo nokwenza izinguquko zokuziphatha okunempilo, kepha kukhona ukwehla okuthile (,,).

Lo mbhalo ubukeza ukudla okuncipha kwe-Slimming World nokuthi kusebenza yini ekwehliseni isisindo.

Ukuhlukaniswa Kwamaphuzu Esilinganiso

• Amaphuzu esewonke: 4
• Fast kwesisindo: 3
• Ukwehla kwesisindo sesikhathi eside: 3.75
• Kulula ukulandela: 4
• Ikhwalithi yokudla okunempilo: 4.25

I-BOTTOM LINE: I-Slimming World diet ayikukhuthazi ukubalwa kwamakhalori futhi igxile ekudleni okunempilo, ukuthethelelwa ngezikhathi ezithile, ukusekelwa kweqembu, nokwanda kokuvivinya umzimba. Kungasiza ukwehla kwesisindo futhi kukhuthaze imikhuba enempilo.

Kuyini ukudla okuncipha komhlaba?

ISlimming World yasungulwa eminyakeni engama-50 eyedlule eGreat Britain nguMargaret Miles-Bramwell.

Namuhla, iyaqhubeka nokusebenzisa imodeli yokuqala yokudla okunempilo okungakhawuleli kanye nemvelo yeqembu elisekelayo (4).

Inhloso yalolu hlelo ukukusiza ukuthi wehlise isisindo futhi uhlakulele izindlela zokuziphatha ezinempilo ngaphandle kokuzizwa unamahloni noma ukukhathazeka ngokuzikhethela kokudla nokukhathazeka ngokuvinjelwa kwekhalori ().

Ngokuqondile, i-Slimming World igqugquzela isitayela sokudla esibizwa nge-Food Optimizing okubandakanya ukugcwalisa amaprotheni anciphile, isitashi, izithelo nemifino, engeza kwimikhiqizo yobisi neye-okusanhlamvu egcwele i-calcium ne-fiber, futhi ngezikhathi ezithile ukudla okuphekwayo.

Abaxhasi bathi le ndlela yokudla nokuzitika ngokuphatha lapho uyifisa ikwenza ube sethubeni elikhulu lokufeza izinhloso zakho zokudla okunempilo nokwehlisa isisindo ().

Uhlelo lwe-Slimming World libuye lunikeze ngamaqembu okusekela masonto onke ku-inthanethi noma ngaphakathi kwabantu ezindaweni ezithile, kanye nemibono yokuthuthukisa izindlela zokuzivocavoca umzimba ().

Isifinyezo

I-Slimming World uhlelo lokudla oluguquguqukayo olwenzelwe ukukusiza wehlise isisindo futhi uthole impilo ngokudla okunempilo okungakhawuleli, ukusekelwa kweqembu, kanye nokusebenza komzimba.

Ungayilandela kanjani i-Slimming World diet

Noma ngubani angaqala ngokudla kwe-Slimming World ngokubhalisela umphakathi oku-inthanethi kumawebhusayithi awo ase-U.S. Noma e-UK.

Amalungu omphakathi weSlimming World ayalelwa nge-Food Optimizing, okubandakanya lezi zinyathelo ezintathu (4, 5):

1. Gcwalisa “Ukudla Okumahhala.” Lokhu ngukudla okunempilo nokwenelisayo, njengezinyama ezingenamafutha, amaqanda, inhlanzi, ipasta kakolweni ogcwele, amazambane, imifino nezithelo.
2. Faka "okungeziwe okunempilo." Lawa ma-add-ins acebile nge-calcium, i-fiber, nezinye izakhi zomzimba ezibalulekile, kufaka phakathi ukudla okwe-dairy, amantongomane, imbewu nezinhlamvu ezigcwele.
3. Jabulela "ama-Syns" ambalwa. Kufushane ngokusebenzisana, ama-syns aphathwa ngezikhathi ezithile njengotshwala namaswidi anama-calories aphezulu.

Ukusiza amalungu ukuthi anethezeke nge-Food Optimizing, i-Slimming World inikeza izindlela zokupheka nohlu lokudla kulezi zigaba nge-webhusayithi yabo kanye nezinhlelo zokusebenza ze-smartphone. Ayikho imithetho ehilela ukubalwa kwekhalori noma ukuvinjelwa kokudla.

Amalungu anikezwa nokufinyelela emihlanganweni yamaqembu yamasonto onke eholwa ku-inthanethi noma ngaphakathi komuntu ngumxhumanisi oqeqeshiwe weSlimming World. Le mihlangano kuhloswe ngayo ukuthi iqhubeke nokuhlinzeka ngokuholwa nokusekelwa.

Ngokuqondile, amalungu anethuba lokuxoxa ngokuhlangenwe nakho kwawo kanye namaphethini wokuziphatha azikhombile angavimbela ukuncipha kwesisindo okuphumelelayo. Ngosizo lweqembu, amalungu angacabangisisa ngezindlela ezintsha zokunqoba izithiyo zabo ().

Lapho amalungu ezwa ukuthi akulungele ukuthuthukisa inqubo yokuzivocavoca, iSlimming World inikeza ukwesekwa, amajenali omsebenzi, nemibono yokwandisa kancane umsebenzi wakho womzimba.

Amaphakeji obulungu be-Slimming World online avela ku- $ 40 izinyanga ezintathu kuya ku- $ 25 ngenyanga engu-1. Ngemuva kokubhalisela ukubhaliswa kokuqala, kubiza u- $ 10 ngenyanga ukuqhubeka (5).

Amalungu eSlimming World angabushiya ubulungu bawo nganoma yisiphi isikhathi futhi awadingi ukuthenga noma iziphi izithasiselo ezithile noma izinto ezengeziwe phakathi nohlelo.

Isifinyezo

I-Slimming World diet ibandakanya ukulandela isitayela esiguqukayo sokudla esibizwa nge-Food Optimizing esingagxili ekubalweni kwekhalori noma ekuvinjelweni futhi kunalokho sikhuthaza ukubamba iqhaza emihlanganweni yamasonto onke nokwandisa ukuzivocavoca umzimba kwakho lapho usulungile.

Kungakusiza ukunciphisa umzimba?

Ucwaningo oluningi lukhombisa ukuthi i-Slimming World ingasebenza ekunciphiseni isisindo.

Lokhu kungenxa yokuthi isitayela sokudla se-Slimming World esiguqukayo sisiza abantu ukuthi bahlale emzileni ngaphandle kokuzizwa bevinjelwe ngokweqile, ngaleyo ndlela kubenze babe sethubeni lokufeza izinhloso zabo zokwehlisa isisindo (,).

Ucwaningo olulodwa kubantu abadala abayizigidi eziyi-1.3 ababehambele imihlangano yamasonto onke yeSlimming World e-United Kingdom nase-Ireland bathola ukuthi labo abaya okungenani kuma-75% amaseshini balahlekelwe yi-7.5% yesisindo sabo sokuqala ngaphezu kwezinyanga ezintathu ().

Olunye ucwaningo kubantu abadala abacishe babe ngu-5 000 lubone ukuthi ababambiqhaza abaya emihlanganweni engama-20 kwengama-24 yeSlimming World ezinyangeni eziyisithupha balahlekelwe ngamakhilogremu ayi-19.6 (8.9 kg) ngokwesilinganiso ().

Ezinye izifundo zinikela ngemiphumela efanayo, ziphakamisa ukuthi ukuya emihlanganweni eminingi yokuxhaswa masonto onke kuhlotshaniswa nokwehla kwesisindo esikhulu kulokhu kudla (,).

Kodwa-ke, khumbula ukuthi eziningana zalezi zifundo zixhaswe yiSlimming World, okungenzeka kube nomthelela emiphumeleni (,,).

Noma kunjalo, imiphumela engaguquguquki ikhombisa ukuthi lokhu kudla kungaba yindlela ephumelelayo yokwehlisa isisindo ngendlela enempilo.

Noma kunjalo, njenganoma ikuphi ukudla, ukwehlisa isisindo nge-Slimming World kungancika ekunamatheleni komuntu ngamunye ohlelweni, ukuzibandakanya emihlanganweni yeqembu, nobude besikhathi sobulungu.

Isifinyezo

Ucwaningo oluningi lukhombisa ukuthi ukulandela ukudla okuncanyana kwe-Slimming World kuyasebenza ekwehliseni isisindo. Isikhathi sobulungu nokuba khona emihlanganweni yeqembu kubonakala sengathi kuxhunyaniswe nokwehla kwesisindo esikhulu kunazo zonke.

Ezinye izinzuzo ezingaba khona

Ngokungeziwe ekunciphiseni isisindo, i-Slimming World diet ingakusiza ukuthi uhlakulele imikhuba enempilo ehlala njalo futhi uthuthukise impilo yakho yonke.

Olunye ucwaningo kubantu abadala abacishe babe ngu-3 000 luthole ukuthi labo abaku-Slimming World diet babike ushintsho olukhulu ekuthandeni ukudla okunempilo kanye nokwanda kokuzivocavoca umzimba ngemuva kokuqala uhlelo ().

Ngaphezu kwalokho, ngaphezu kwama-80% wabahlanganyeli baqaphele ukuthuthuka empilweni yabo iyonke ().

Le miphumela iphakamisa ukuthi i-Slimming World ingasiza abantu ukuthi basebenzise izinguquko ezingagqugquzeli kuphela ukwehla kwesisindo kepha futhi zithuthukise nezici eziningana zempilo.

Ngokwengeziwe, njengoba iSlimming World isiza abantu ukunciphisa umzimba, ingehlisa umthwalo futhi yehlise ubungozi bezimo ezingamahlalakhona ezihlobene nokukhuluphala, ezinjengohlobo 2 sikashukela, umfutho wegazi ophakeme nesifo senhliziyo (,).

Noma kunjalo, ucwaningo ngemiphumela yeSlimming World kulezi zimo luyashoda.

Ekugcineni, i-Slimming World ingaba yindlela engabizi kakhulu yokwelapha ukukhuluphala nokukhuluphala ngokweqile.

Ucwaningo oluthile lwabona ukuthi abantu ababhekise ebunzimeni be-Slimming World kwakungokwesithathu kwezindleko zokwelapha ukukhuluphala ngemithi ethandwayo yokwehlisa isisindo njenge-orlistat (12).

Isifinyezo

Amalungu omphakathi weSlimming World abike ukuthi athuthukisa imikhuba enempilo futhi abhekana nokuthuthuka empilweni yonke ngaphandle kokuncipha. Ukudla futhi kungaba yindlela engabizi yokwelapha nokuvimbela ukukhuluphala ngokweqile nokukhuluphala ngokweqile.

Ukwehla okungenzeka kube khona

Yize i-Slimming World diet ingasiza abantu ukuthi banciphise isisindo, inezinkinga ezithile.

Kokunye, ukuthola ukulahleka kwesisindo okuyimpumelelo nge-Slimming World kuya ngokuzibophezela komuntu ngamunye ohlelweni.

Ngenkathi ababambiqhaza benenketho yokuya emihlanganweni yeqembu online esikhundleni sokungena ngaphakathi, kusengaba nzima kwabanye ukulingana imihlangano ezinhlelweni zabo ezimatasa.

Ukulungiselela izindlela zokupheka ze-Slimming World ezinempilo nakho kungaba yinselele kubantu abanamakhono okupheka nesikhathi esilinganiselwe. Ngaphezu kwalokho, imali ekhokhwa njalo ngenyanga yobulungu ingahle ibize kakhulu kwabanye.

Ekugcineni, njengoba i-Slimming World idambisa ukubalwa kwamakhalori futhi ingacacisi osayizi bezingxenye ezifanele bokudla kwamahhala kohlelo, abanye abantu bangabadla ngokweqile.

Yize Ukudla kwamahhala kwanelisa, okunye kungaba nama-khalori aphezulu futhi kube nezakhi eziphansi ngokwanele, kufaka phakathi amazambane nelayisi. Ukudla izingxenye ezinkulu zalokhu kudla kungaba nomthelela ekusetshenzisweni ngokweqile, okungavimbela ukulahleka kwesisindo.

Amazambane, irayisi, ipasta, izithelo, nokunye ukudla “okunesitashi” nakho kungaholela kuma-spikes kashukela egazini futhi kungahle kube yinkinga kubantu abanesifo sikashukela ().

Isifinyezo

Kungaba nzima kwabanye abantu ukunamathela ohlelweni lwe-Slimming World, ikakhulukazi labo abanesikhathi esilinganiselwe, imali engenayo namakhono okupheka. Ngaphezu kwalokho, abanye abantu bangadla ngokweqile lolu hlelo iFree Foods, bavimbe imizamo yabo yokwehlisa isisindo.

Ukudla okufanele kudliwe

Uhlelo lweSlimming World luhlukanisa ukudla ngezigaba ezintathu: Ukudla Okumahhala, Okungeziwe Okunempilo kanye namaSyns.

Ukudla kwamahhala kuyagcwalisa kepha amakhalori aphansi. Ekudleni kwe-Slimming World, lokhu kudla kufanele kube iningi lokudla kwakho nokudla okulula. Lesi sigaba sifaka kepha asikhawulelwe ku- (14):

• Amaprotheni anciphile: amaqanda, inyama yenkomo, inkukhu, ingulube, i-turkey, i-salmon, inhlanzi emhlophe (i-cod, i-tilapia, i-halibut, nabanye abaningi), i-shellfish (inkalankala, imfanzi, i-lobster nabanye)
• Isitashi: amazambane, irayisi, i-quinoa, i-farro, i-couscous, ubhontshisi, ukolweni ophelele ne-pasta emhlophe
• Zonke izithelo nemifino: i-broccoli, isipinashi, ukholifulawa, upelepele wensimbi, amajikijolo, ama-apula, ubhanana, amawolintshi

Ukuhlangabezana nezincomo zakho zansuku zonke ze-fiber, calcium, namafutha, i-Slimming World diet ibuye ifake i-Healthy Extras. Izingxenye ezinconyiwe ziyehluka ngokuya ngokudla, okuchazwa ezintweni ezinikezwe labo ababhalisela uhlelo.

Ezinye izibonelo zalokhu okungeziwe (14):

• Imikhiqizo yobisi: ubisi, i-cottage shizi, ezinye ushizi, i-Greek ne-yogurt engenamafutha amaningi
• Izinhlamvu ezigcwele ze-fiber ephelele kanye nemikhiqizo yokusanhlamvu: isinkwa samabele onke, ama-oats
• Amantongomane nembewu: ama-alimondi, ama-walnuts, ama-pistachio, imbewu yefilakisi, imbewu ye-chia

Lolu hlelo lunikeza izindlela zokupheka eziningana nemibono yokudla egxile kakhulu kumaprotheni anciphile, izithelo, imifino, kanye nesitashi "samahhala", nezingxenye ezincane ze-Healthy Extras.

Isifinyezo

I-Slimming World diet igxile ekudleni ikakhulu Ukudla Okumahhala okubandakanya amaprotheni anciphile, isitashi, izithelo nemifino, kanye nezingxenye ezincane ze-Healthy Extras, ezifana nobisi, okusanhlamvu okuphelele, amantongomane nembewu.

Ukudla okufanele sikugweme

Konke ukudla kuvunyelwe ekudleni kwe-Slimming World, kepha amaswidi, ukudla okusetshenzwe kakhulu, notshwala kuhloswe ukuthi kukhawulelwe ngezinga elithile.

Amalungu ayakhuthazwa ukuthi ajabulele la ma-Syns ngezikhathi ezithile ukuze anelise izifiso futhi azizwe elingeka kakhulu ukuphuma endleleni, yize izingxenye zincike ezidingweni nasezinhlosweni zakho.

Ama-Syns afaka (14):

• Amaswidi: ama-donuts, amakhukhi, amakhekhe, amaswidi, amabhisikidi
• Utshwala: ubhiya, iwayini, i-vodka, i-gin, i-tequila, iziphuzo ezixutshiwe ezinoshukela
• Iziphuzo ezinoshukela: amasoda, amajusi wezithelo, iziphuzo zamandla

Isifinyezo

Ngenkathi i-Slimming World diet ingakhawuleli noma ikuphi ukudla, iphakamisa ukukhawulela amaswidi notshwala ekuzithetheleleni ngezikhathi ezithile.

Imenyu yesampula

Njengoba i-Slimming World diet ingavimbeli noma ikuphi ukudla, kulula kakhulu ukulandela.

Nayi imenyu eyisampula yezinsuku ezintathu yokudla okuncipha komhlaba.

Usuku 1

• Ukudla kwasekuseni: i-oatmeal yensimbi enezithelo nama-walnuts
• Isidlo sasemini: Isaladi eliqoshwe eningizimu ntshonalanga nobhontshisi omnyama
• Isidlo sakusihlwa: inkukhu yesame enerayisi ne-broccoli, kanye ne-brownie encane
• Ungadla: ushizi wentambo, isilimo esidliwayo esinamagatsha anamanzi kanye ne-hummus, ama-tortilla chips kanye ne-salsa

Usuku 2

• Ukudla kwasekuseni: amaqanda, i-hashi yamazambane, ama-blueberries
• Isidlo sasemini: isaladi le-turkey nemifino ye-quinoa
• Isidlo sakusihlwa: i-spaghetti nama-meatballs nge-sauce yemifino kanye nengilazi yewayini
• Ungadla: isaladi lezithelo, i-trail mix, izaqathe ne-avocado

Usuku 3

• Ukudla kwasekuseni: okusanhlamvu okusanhlamvu okuphelele kwaseFrance ngama-strawberry
• Isidlo sasemini: isobho le-minestrone elinesaladi eseceleni
• Isidlo sakusihlwa: izingulube zengulube, amazambane acubuziwe, nobhontshisi obuluhlaza
• Ungadla: amaqanda abilisiwe, izikwele zikashokoleti amnyama, ama-apula, nebhotela lamantongomane

Isifinyezo

Imenyu eyisampula ye-Slimming World diet ifaka ikakhulukazi amaprotheni anciphile, ukugcwalisa isitashi, izithelo nemifino, kanye neminye imikhiqizo yobisi namafutha anempilo. Ukuphathwa okumnandi ngezikhathi ezithile notshwala kuvunyelwe nakho.

Okubalulekile

I-Slimming World diet uhlelo lokudla oluguquguqukayo olunganciphisi ukubalwa kwekhalori futhi ligxile kokudla okunempilo, ama-indulgences ngezikhathi ezithile, ukusekelwa ngemihlangano eku-inthanethi noma ngaphakathi, nokwanda komzimba.

Ucwaningo lukhombisa ukuthi kungasiza ekunciphiseni isisindo, kukhuthaze imikhuba enempilo, futhi kuthuthukise impilo yonke.

Uma unentshisekelo yokuzama ukudla okuncanyana kwe-Slimming World, khumbula ukuthi impumelelo yakho izoncika ekutheni uzimisele kangakanani ukulandela uhlelo nokuhambela imihlangano.