Volumetrics si zakudya zatsopano, koma kalembedwe ka zakudya kakhala nthawi yoyesa. Ma volumetric amagwiritsidwa ntchito ndi dieters ambiri kuti awonongeke pansi ndikusunga mapaundi . Ndipotu, Volumetrics yakhala ikugwiritsidwa ntchito popatsa zakudya zodziwika bwino za Jenny Craig . Ndiye kodi muyenera kutsatira zakudya izi? Apa pali zomwe muyenera kudziwa zokhudza Volumetrics za kulemera.
Ndani Analemba Zakudya Zamakono?
Mudzapeza tsatanetsatane wathunthu wa zakudya mu bukhu lotchedwa co-authored ndi Barbara Rolls, Ph.D.
Mawotchi ndi wofufuzira zakudya za Penn State, ndipo analembera bukuli ndi Robert Barnett, wolemba mabuku.
Kuphatikiza pa kugwirizanitsa buku la Volumetrics, Dr. Rolls wasanthula kunenepa kwambiri kwa zaka zoposa 20. Anagwira ntchito ku Advisory Council ya National Institutes of Health Institute of Diabetes ndi Digestion ndi Impso Matenda komanso North American Association for Study of Obesity, yomwe inakhala pulezidenti.
Kodi Ndondomeko Yopangira Zakudya Zakudya?
Kuwombera mowirikiza kumachokera pazowona kuti ndiyomweyi ya chakudya chodyedwa, osati kuchuluka kwa chiwerengero cha zakudya zomwe zimadya , zomwe zimayambitsa kulemetsa. Pamene timadya chakudya chochuluka, timakhala ndi chilakolako chokwanira.
Ngati mukutsatira chakudya cha Volumetrics, mumaphunzira kuti mwa kudya zakudya zochepa zomwe zimakukhudzani mutayalemera koma simukumva ngati mukudya. Ndondomekoyi yapangidwa kuti musamve njala kapena mukanyozedwa.
Mudzaphunziranso za "kuchuluka kwa kalori" ngati mutatsatira ndondomekoyi. Zakudya zolimbikitsidwa pa zakudya za Volumetrics zili ndi mphamvu yochepa kapena ya calorie. Izi zikutanthauza kuti amalimbikitsa chidziwitso. Zakudya zomwe mumapewa pa chakudya cha Volumetrics ndi zamphamvu kwambiri. Izi ndi zakudya zomwe zimakhala zamakono kapena zakudya zomwe muyenera kudya zambiri kuti muzimva bwino.
Kukuthandizani Kutaya Kunenepa
Malingana ndi Rolls ndi Barnett, dieters amakonda kudya zakudya zofanana tsiku ndi tsiku, mosasamala kanthu za chiwerengero cha makilogalamu omwe amadya . Amakhulupirira kuti ngati mutadya chakudya chofanana chomwe chili ndi zakudya zochepa kuposa nthawi zonse, mudzatha kulemera thupi musanakhale ndi njala.
Zakudya za Volumetrics zimayang'aniridwa ndi akatswiri omwe akutsogolera anthu omwe ali ndi vuto lolemera chifukwa cha kuphweka kwake komanso njira yodziwika bwino. Koma pa zakudya zilizonse zomwe zimakuthandizani kuti muchepetse kulemera, muyenera kukhala okonzeka kumamatira ku dongosolo la moyo . Kotero inu mukhoza kuchepetsa kulemera pa Volumetrics ngati mumakonda kudya zakudya za Volumetrics.
Chodya
Kuti muthe kutsatira ndondomekoyi, mudzadya zakudya zochepa zomwe zimakhala ndi madzi ambiri kapena zakudya zambiri zowonjezera zakudya . Madzi ndi zitsulo zonse zimapangitsa kuti munthu akhale wokhutira kapena wosangalala.
Mudzadya zipatso zambiri, mkaka wochepa kapena mkaka, mbewu zonse , nyemba, nsomba zonenepa, masamba, nkhuku zopanda khungu, ndi nyama yowonda. Mudzapewa zakudya zakutali monga tchizi, maswiti, zakumwa shuga, ndi makeke.
Koma palibe chakudya chomwe chatsekedwa mwachindunji pa mapulani a Volumetrics. Mukhoza kusangalala ndi zakudya zomwe zimaonedwa kuti ndi zonunkhira, monga chokoleti , malinga ndi mankhwalawo.
Ndipo malinga ngati mutakhala mkati mwa malingaliro anu a tsiku ndi tsiku.
Nanga mumadziwa bwanji makilogalamu angapo omwe amadya tsiku lililonse ? Bukhuli limapereka chiwerengero cha inu kuti muwerenge nambala yolondola ya ma kalori kuti mudye. Bukuli likuphatikizanso mapulani a ufa okwanira 1,600 patsiku ndi makilogalamu 2,000 patsiku.
Koma simukuyenera kutsatira ndondomekoyi. Ndondomeko iliyonse ya chakudya ikhoza kusinthidwa ku zosowa zanu za caloric. Ndondomeko ya calories 1,600, mwachitsanzo, imapatsa chakudya chamadzulo cha calorie 400, chakudya chamadzulo chamadola 500, chakudya cha calorie 500, ndi chakudya chokwanira cha calorie 200. Koma mukhoza kusintha. Olembawo amapereka maphikidwe abwinobwino.
Ngati simukufuna kugwiritsa ntchito ndondomeko ya zakudya, mungagwiritsenso ntchito ndondomeko m'bukuli kuti muzikonzekera nokha . Mu bukhuli, mumapeza mndandanda wa chakudya cha zakudya zambiri. Bukhuli limaperekanso njira yosavuta yodziwira kuchuluka kwa kalori ya chakudya chilichonse pogwiritsa ntchito chiwerengero cha makilogalamu ndi kukula kwake.
Zokwanira Zakudya Zakudya Zamoyo
Olemba a Volumetrics amalimbikitsa kusintha kwa moyo komwe kumayambitsa kayendedwe ka kulemera kwa nthawi yaitali . Kusintha kumaphatikizapo kusunga masewero olimbitsa thupi komanso kukonza mapulogalamu a chakudya komanso kukonzekera kutsogolo kwa zinthu zomwe zingakugwetseni mpira, monga maphwando.
Olemba akulimbikitsanso kuti mukhale ndi mphindi 30 zochita masewera olimbitsa thupi masiku ambiri a sabata. Amakupemphani kuti musachepe kamodzi pa sabata panthawi yochepa.
Bukhuli limapereka ndondomeko yowonetsera yomwe mungakumane nayo mukakwaniritsa zolemetsa zanu, kapena pakatha miyezi isanu ndi umodzi. Mukapitirizabe kulemera kwa miyezi isanu ndi umodzi, mukhoza kuyamba kukonzanso katundu.
Kodi Kupopera Mpweya Kumathandiza?
Pulogalamu ya Volumetrics si chakudya cha fad . Ndikumveka bwino komanso kungathandize. Zopereka zakudya zikugwirizana ndi malangizo odyera otsogozedwa ndi USDA. Ndondomeko ya kudya imalimbikitsa zakudya zabwino, zamasamba, ndi masamba onse ndikukulimbikitsani kuchepetsa kudya mafuta odzaza .
Chowonadi chakuti dongosololi limalimbikitsa kuchita nthawi zonse, zochitika zolimbitsa thupi ndizowonjezereka. Kuchita masewera olimbitsa thupi ndi chinthu china chimene chimadya mosasamala, ngakhale kuti kuchita nthawi zonse ndi gawo lofunika kwambiri la moyo umene umatengera kudwala kwa nthawi yaitali. Zowonjezera, monga kusunga diary chakudya, zingakuthandizeninso kusintha moyo wanu watsopano.
Ngati malangizo a caloric ndi ndondomeko za zakudya zomwe zili mu ndondomekoyi zimatsatiridwa molondola, zakudya izi ndi zothandiza komanso zowonjezera. Sichidzabweretsa zotsatira zazikulu mwamsanga, koma zimadzetsa chitetezo, kuperewera kwa pang'onopang'ono kwa mapaundi awiri kapena awiri pa sabata, yomwe ndi yabwino kwa nthawi yaitali.
Kuchokera
Rolls, Barbara, ndi Robert Barnett. Mapulani a Kulemera kwa Kulemera kwa Kulemera kwa Mlingo . New York: HarperTorch, 2002.