Luyini Uhlelo Lwe-Volumetrics Diet futhi lusebenza kanjani?

-Delile

• Kuyini ukudla kweVolumetrics?
• Iyini imithetho yokudla kweVolumetrics?
• Yiziphi izinzuzo nezingozi zokudla kweVolumetrics?
• Libukeka kanjani isampula lohlelo lokudla lwe-Volumetrics?
• Buyekeza kwe-

Ubone okungenani isithombe esisodwa siqhathanisa amakhalori ngevolumu ekudleni okubili okuhlukene. Uyazazi lezi-inqwaba ye-broccoli eduze kwekhukhi elincane. Umlayezo oyisisekelo ukuthi uthola i-waaaay bang ngaphezulu yebuck yakho nge-broccoli. Sebenzisa lesi simiso ukudala uhlelo lokudla lokwehlisa isisindo futhi une-Volumetrics Diet.Isisekelo: Ngokudla izingcezu ezinkudlwana zokudla okunama-khalori aphansi (isb., I-broccoli) kanye nezingxenye ezincane zokudla okunama-khalori aphezulu (isb., Amakhukhi), uzozizwa usuthi ngenkathi udla amakhalori ambalwa. (Okuhlobene: Lokhu Kudla kanye ne-Workout Plan Izimangalo Zokukusiza Ushaye Umgomo Wakho Isisindo Ezinsukwini Ezingama-80-Kodwa Ingabe Kuphephile?)

Kuyini ukudla kweVolumetrics?

IVolumetrics uhlelo lokudla olwenziwe nguBarbara Rolls, Ph.D. Ukhulule imikhombandlela emithathu, Uhlelo Lokulawula Isisindo Volumetrics (2005), Uhlelo Lokudla Kwevolumetrics (2007), futhi I-Ultimate Volumetrics Diet (2013), ngamunye echaza ukucabanga ngemuva kokudla ngamathiphu, uhlu lokudla, kanye nezindlela zokupheka. Umthetho wegolide wokudla kweVolumetrics ukuthi kufanele udle izingxenye ezinkulu zokudla okunama-kilojoule amancane, njengemifino nezithelo, futhi uvinjelwe kakhulu uma kukhulunywa ngokudla okunama-khalori aphezulu njengobisi nenyama. Ku Isidlo Se-Ultimate Volumetrics, I-Rolls ibhekisela emanzini "njengesithako somlingo" ukuze kwehliswe ukuminyana kwekhalori ekudleni. Okusho ukuthi: Ukwengeza amanzi esidlweni kunezela ukuminyana (noma ivolumu) ngaphandle kwama-calories, ngakho-ke amasobho nama-smoothies, kanye nokudla okuqukethe inani eliphezulu lamanzi (cabanga ukhukhamba nekhabe), kuyakhuthazwa.

Iyini imithetho yokudla kweVolumetrics?

URolls uncoma ukudla izithelo nemifino enekhalori ephansi ngakho konke ukudla, ukudla amasaladi amaningi nezisobho ezenziwe ngomhluzi, nokunciphisa ukudla okulula, ama-dessert, nokunye ukudla okunamafutha amaningi. Ku Isidlo Se-Ultimate Volumetrics, uhlukanisa ukudla ngezigaba ezine nge-caloric density. Isigaba 1 sihlanganisa ukudla okunekhalori ephansi njengezithelo nemifino engenasitashi athi ungayidla ngokukhululeka. Isigaba sesi-2 sihlanganisa okusanhlamvu okuphelele, amaprotheni amancane, nobisi olunamafutha amancane futhi kufanele kudliwe "ngezingxenye ezifanele." Isigaba 3 sifaka izinkwa nezinyama ezinonile kanye nobisi, okufanele kudliwe ezingxenyeni ezincane. Ukudla okuphezulu kakhulu kwe-caloric esigabeni 4 kufanele kukhawulelwe kakhulu: ama-dessert, amantongomane othosiwe, nenyama enamafutha amaningi. Ukwengeza, le ncwadi iphakamisa ukudla amaprotheni usuku lonke futhi kufaka okusanhlamvu okuphelele.

Umqondo wokubeka phambili ukudla okunesisindo samakhalori aphansi ngokuqinisekile awukhethekile ekudleni kweVolumetrics. I-WW (ngaphambilini ababukeli besisindo) ibuye isebenzise uhlelo lwamaphuzu ngokudla okunama-caloric aphansi abiza "amaphuzu" ambalwa. UNoom, uhlelo lokusebenza lokwehlisa isisindo oluqondiswe ezinkulungwaneni zeminyaka eyizinkulungwane, ngokufanayo luhlukanisa ukudla kube yimikhakha eluhlaza, ephuzi nokubomvu kusuka kokuphansi kuya kokuphakeme kakhulu kwekhalori. Uhlelo lokusebenza lukaKroger lwe-OptUP luthatha ubukhulu bekhalori kanye namafutha agcwele, ushukela, kanye ne-sodium ekucabangeni kokushaya izinto zesitolo kusuka ku-1 kuye ku-100.

Yiziphi izinzuzo nezingozi zokudla kweVolumetrics?

Inzuzo enkulu yokudla kweVolumetrics ukuthi ukudla ongakudla ngobuningi ekudleni kweVolumetrics nakho okunye okunempilo kakhulu. “Ukugxila ezithelweni nemifino kusho ukuthi uzothola amavithamini, amaminerali, nezinhlanganisela zezitshalo ezidingwa umzimba nengqondo yakho,” kusho uSamantha Cassetty, RD Futhi ukudla kweVolumetrics kungaba yindlela ephumelelayo yokukhuthaza ukwehla kwesisindo ngaphandle kokuzizwa ulambile, kusho uCassetty.

Ngakolunye uhlangothi, kukhuthaza nokunciphisa ukudla okunama-kilojoule amaningi okulungele wena. Uthi: “Ukunciphisa amafutha anempilo akulungile. "Ukudla okunjengamantongomane, ibhotela lamantongomane, nokwatapheya kungase kungabi namandla amancane (ama-calories), kodwa kugcina ukudla kumnandi futhi kwanelisa. Ngaphezu kwalokho, kokuhlangenwe nakho kwami, ukudla okunomsoco okunamafutha anempilo kusiza abantu bahlale besuthi isikhathi eside. Izithelo, imifino , futhi isobho elisuselwa kumhluzi likuthola kuphela kuze kube manje. " Ngaphezu kwalokho, amafutha anempilo aqukethe izinto ezisiza ukuvuvukala okuphansi, okungasiza ekunciphiseni isisindo, uthi. Futhi, ucwaningo lwakamuva lwabantu abacishe babe yisigamu sesigidi bathole ukuthi izidlo zanoma yiluphi uhlobo ezikhawulela wonke amaqembu okudla (kulokhu, amafutha anempilo) zingaholela esikhathini esifushane sokuphila.

Ngokwengeziwe, I-Ultimate Volumetrics Diet igcizelela isimiso samakhalori ngokuqhathaniswa nama-calories out, ochwepheshe abaningi bokudla okunomsoco abasithatha njengokwenza lula ngokweqile kokuthi amametabolism ethu asebenza kanjani. Ngenxa yalokho, ukudla okufana nokugqoka kwamapulazi angenawo amafutha, okuvame ukufaka ushukela, kuwela ngaphansi kweSigaba 2, kuyilapho ukwatapheya onomsoco kanye namaqanda abhalwe eSigabeni 3, namafutha omnqumo aseSigabeni 4. Kubonakala kuyinqaba ukuthi iMedithera enempilo ukudla okuyisisekelo okufana namafutha omnqumo kungaba esigabeni "esilinganiselwe" sesikali sesi-4, akunjalo? Ochwepheshe bayavuma: Ngisho noma kuziwa ekwehliseni isisindo, ukugxila eqophelweni lokudla kunokubala ama-calorie kusengasebenza.

Libukeka kanjani isampula lohlelo lokudla lwe-Volumetrics?

Nasi isibonelo sokuthi usuku olulandela ukudla kwe-Volumetrics lungabukeka kanjani, ngokusho kukaCassetty:

• Ukudla kwasekuseni: I-oatmeal ene-zucchini egayiwe, i-apula eliqoshiwe nesinamoni
• Isidlo sasemini: Isaladi eligcwele imifino, inkukhu eyosiwe, ama-chickpeas nokugqoka okulula
• Isidlo sakusihlwa
• I-Dessert noma i-Snack: Amajikijolo ane-yogurt

Buyekeza kwe-