Volumetric Diet yog dab tsi, Yuav Ua Li Cas, Nws Puas Poob?

Txhawm rau kom poob phaus, peb yuav tsum noj cov calories tsawg dua li peb xav tau. Feem ntau cov kev npaj noj zaub mov yog tsim los ntawm cov laj thawj no. Nyob rau hauv lub volumetric noj mov, ib ntawm no.

kev noj haus volumetricNoj cov zaub mov uas tsis muaj calorie ntau, tab sis cov khoom noj muaj txiaj ntsig. Nyob rau hauv txoj kev no, thaum txo cov calorie kom tsawg, nws yog lub hom phiaj kom muaj kev xav ntawm satiety. kuj ib ce tsis tu ncua kuj pom zoo.

kev noj haus volumetric, Nutrition tus kws tshawb fawb Dr. Raws li phau ntawv los ntawm Barbara Rolls. Dr. Nyob rau hauv phau ntawv Rolls Nws pom zoo kom noj cov zaub mov uas tsis muaj calorie ntau ntau xws li txiv hmab txiv ntoo, zaub, thiab kua zaub. Nws hais tias cov khoom noj uas muaj calorie ntau ntau xws li ncuav qab zib, qab zib, txiv ntseej, noob thiab roj yuav tsum zam. Nws hais tias nrog txoj kev no, koj cov calorie ntau ntau yuav txo qis, koj yuav hnov ​​​​zoo dua thiab koj yuav poob phaus.

Tsis zoo li lwm yam kev noj haus, ntawm cov khoom noj khoom haus volumetric Kev noj zaub mov zoo raug pom zoo. Cov kev hloov mus sij hawm ntev yog npaj es tsis yog cov kev daws teeb meem luv luv.

Yuav ua li cas noj volumetric noj?

Nyob rau hauv lub volumetric noj movCov zaub mov tau muab faib ua plaub pawg raws li lawv cov calorie ceev:

• Qeb 1 (calorie tsawg heev): Caloric ntom ntawm tsawg dua 0,6
• Qeb 2 (tsis tshua muaj calorie tsawg): 0.6-1.5 calorie ntau ntau
• Qeb 3 (nruab nrab caloric ntom): 1.6-3.9 calorie ntau ntau
• Qeb 4 (muaj calorie ntau ntau): Caloric ceev ntawm 4.0-9.0

Dr. Rolls 'phau ntawv mus rau hauv kev nthuav dav yuav ua li cas xam calorie ceev.

Puas yog cov khoom noj volumetric poob phaus?

• Noj cov zaub mov uas tsis muaj calorie tsawg thiab txo cov calories kom tsawg yuav pab kom poob phaus.
• Kev tawm dag zog, kev noj haus volumetricyog ib feem tseem ceeb ntawm nws. Kev noj haus pom zoo kom ua yam tsawg kawg 30-60 feeb ntawm kev ua lub cev ib hnub. Kev tawm dag zog yuav ua kom cov calories hlawv thaum nruab hnub, tso cai rau koj hlawv rog thiab poob phaus.

Dab tsi yog qhov txiaj ntsig ntawm kev noj haus volumetric?

• Noj cov zaub mov noj qab nyob zoo uas tsis muaj calories tab sis nplua nuj nyob hauv fiber ntau, vitamins thiab minerals tiv thaiv cov khoom noj tsis txaus.
• Nyob rau hauv lub volumetric noj mov Cov khoom noj uas muaj calorie ntau ntau, rog, qab zib thiab sodium yog inedible.
• Tsis zoo li feem ntau cov zaub mov, kev noj haus volumetric pom zoo kom hloov lub neej mus ntev.
• Nws txhawb kev noj qab nyob zoo.
• Txij li thaum tsis muaj zaub mov raug txwv hauv kev noj haus, kev hloov pauv tuaj yeem ua tau.
• Yooj yim, Nws yog txoj kev npaj noj zaub mov mus sij hawm ntev thiab ruaj khov.

Dab tsi yog qhov teeb meem ntawm kev noj haus volumetric?

• Daim ntawv qhia, Nws yog ib qho tsim nyog yuav tsum siv sij hawm hnyav rau cov txheej txheem xws li kev npaj pluas noj thiab suav calorie ceev.
• Txhawm rau xam cov calorie ceev ntawm cov pluas noj thiab tswj kev noj zaub mov, Dr. Tej zaum nws yuav tsim nyog yuav Rolls phau ntawv.
• Hauv kev noj zaub mov, cov rog noj qab haus huv xws li txiv ntoo, noob thiab roj tau noj tsawg. Cov zaub mov no muab cov roj monounsaturated thiab polyunsaturated fatty acids uas txo qhov mob thiab tiv thaiv cov mob ntev xws li mob plawv.

Yuav ua li cas noj ntawm volumetric noj?

Vntawm kev noj haus olymetric cov zaub mov muab faib ua plaub pawg;

qeb 1

Qeb 1 cov zaub mov muaj calorie tsawg tsawg thiab yuav tsum ua kom ntau ntawm cov khoom noj. 

• Txiv hmab txiv ntoo: Txiv apples, txiv duaj, txiv duaj, txiv tsawb, strawberry thiab grapefruit
• Cov zaub uas tsis muaj hmoov txhuv nplej siab: Broccoli, zaub qhwv, zaub qhwv, txiv lws suav, taub dag thiab zaub qhwv
• Kua zaub: Cov kua txiv hmab txiv ntoo xws li zaub kua zaub, kua zaub qaib, thiab kua zaub lentil
• Mis nyuj haus: Skim mis nyuj thiab nonfat yogurt
• Dej haus: Dej, kas fes dub thiab tshuaj yej unsweetened

qeb 2

• Cov khoom noj nyob rau hauv qeb thib ob muaj lub zog tsis tshua muaj zog thiab tuaj yeem noj hauv qhov nruab nrab.
• whole grains: Quinoa, couscous, thoob ham, barley thiab brown mov
• Legumes: Nqaij qaib, lentils, taum dub thiab raum taum
• Starchy zaub: Qos yaj ywm, pob kws, peas, zucchini thiab parsnips
• Lean proteins: Nqaij qaib tsis tawv nqaij, ntses dawb, thiab nqaij nyuj ntshiv

qeb 3

Cov khoom noj nyob rau hauv qeb thib peb suav hais tias yog cov calories tsawg. Txawm hais tias tso cai, nws tseem ceeb heev uas yuav tau xyuam xim rau qhov ntau thiab tsawg:

• Thiab: Cov ntses oily, tawv nqaij qaib, thiab nqaij nyuj muaj rog
• Refined carbohydrates: Dawb mov ci, mov dawb, crackers thiab dawb pasta
• Kua mis: Tag nrho cov mis nyuj, tag nrho cov rog yogurt, ice cream, thiab cheese

qeb 4

Cov khoom noj nyob rau hauv qeb kawg yog cais raws li lub zog ceev. Cov zaub mov no muaj calorie ntau ntau rau ib qho kev pabcuam thiab yuav tsum tau noj tsawg heev. 

• Txiv ntseej: Almonds, walnuts, macadamia ceev, walnuts thiab pistachios
• Noob: Chia noob, sesame noob, noob hemp thiab noob flax
• Cov roj: Butter, zaub roj, txiv roj roj, margarine 
• Cov zaub mov ua tiav: Khoom qab zib, khoom qab zib, chips, bagels thiab khoom noj ceev