Kodi Volumetric Diet ndi chiyani, imapangidwa bwanji, imataya thupi?

Kuti tichepetse thupi, tiyenera kudya ma calories ochepa kuposa momwe timafunikira. Mapulani ambiri azakudya amamangidwa pamalingaliro awa. Pa zakudya za volumetric, chimodzi mwa izi.

zakudya za volumetricIdyani zakudya zochepa zama calorie koma zonenepa kwambiri. Mwanjira iyi, ndikuchepetsa kudya kwa calorie, cholinga chake ndikuwonjezera kukhutitsidwa. komanso kuchita masewera olimbitsa thupi nthawi zonse analimbikitsanso.

zakudya za volumetric, wasayansi yazakudya Dr. Kuchokera m'buku la Barbara Rolls. Dr. M'buku la Rolls Amalimbikitsa kudya zakudya zopatsa mphamvu zambiri, zopatsa thanzi monga zipatso, ndiwo zamasamba, ndi supu. Akuti zakudya zokhala ndi ma calories ambiri monga makeke, shuga, mtedza, mbewu ndi mafuta ziyenera kupewedwa. Akunena kuti ndi njira iyi, kudya kwa calorie kudzachepa, mudzamva bwino ndipo mudzaonda.

Mosiyana ndi zakudya zina, pa zakudya za volumetric Zakudya zopatsa thanzi zimalimbikitsidwa. Kusintha kwa nthawi yayitali kumapangidwira osati njira zachidule.

Kodi chakudya cha volumetric chimapangidwa bwanji?

Pa zakudya za volumetricZakudya zimagawidwa m'magulu anayi kutengera kuchuluka kwa kalori:

• Gulu 1 (kachulukidwe kakang'ono kwambiri ka calorie): Kachulukidwe wa caloriki wochepera 0,6
• Gulu 2 (kachulukidwe kakang'ono ka calorie): 0.6-1.5 calorie osalimba
• Gulu 3 (zapakatikati zopatsa mphamvu zama calorie): 1.6-3.9 kalori kachulukidwe
• Gulu 4 (kuchuluka kwa calorie): Kuchuluka kwa kalori pakati pa 4.0-9.0

Dr. Buku la Rolls limafotokoza mwatsatanetsatane momwe mungawerengere kuchuluka kwa kalori.

Kodi chakudya cha volumetric chimachepetsa thupi?

• Kudya zakudya zochepa zama calorie komanso kuchepetsa kudya kwa calorie kumathandizira kuchepetsa thupi.
• masewera olimbitsa thupi, zakudya za volumetricndi gawo lofunika kwambiri la izo. Zakudya zimalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30-60 patsiku. Kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa ma calories omwe amawotchedwa masana, kukulolani kuwotcha mafuta ndikuchepetsa thupi.

Kodi ubwino wa chakudya cha volumetric ndi chiyani?

• Kudya zakudya zopatsa thanzi zomwe zili ndi zopatsa mphamvu zochepa koma zokhala ndi fiber, mavitamini ndi mchere zimateteza ku kuperewera kwa michere.
• Pa zakudya za volumetric Zakudya zokonzedwa zokhala ndi ma calories, mafuta, shuga ndi sodium ndizosadyedwa.
• Mosiyana ndi zakudya zambiri, zakudya za volumetric amalimbikitsa kusintha kwa moyo wautali.
• Zimalimbikitsa kudya zakudya zabwino.
• Popeza palibe chakudya choletsedwa m'zakudya, kusintha kungapangidwe.
• Flexible, Ndi dongosolo lazakudya lanthawi yayitali komanso lokhazikika.

Zoyipa za zakudya za volumetric ndi ziti?

• Maphikidwe, Ndikofunikira kuwononga nthawi yochulukirapo pazinthu monga kukonzekera chakudya komanso kuwerengera kuchuluka kwa kalori.
• Kuti awerengere kuchuluka kwa calorie yazakudya ndikuwongolera kudya, Dr. Zingakhale zofunikira kugula buku la Rolls.
• Muzakudya, mafuta athanzi monga mtedza, mbewu ndi mafuta amadyedwa pang'ono. Zakudya izi zimapereka mafuta a monounsaturated ndi polyunsaturated omwe amachepetsa kutupa ndikuteteza ku matenda osachiritsika monga matenda amtima.

Zomwe mungadye pazakudya za volumetric?

Vpa zakudya za olymetric zakudya zimagawidwa m'magulu anayi;

gulu 1

Zakudya zomwe zili m'gulu loyamba zimakhala ndi calorie yochepa kwambiri ndipo ziyenera kupanga zakudya zambiri. 

• Zipatso: Maapulo, Orange, Peyala, Pichesi, nthochi, sitiroberi ndi manyumwa
• Zamasamba zosakhuthala: Broccoli, kolifulawa, karoti, phwetekere, dzungu ndi kabichi
• Msuzi: Msuzi wa msuzi monga supu ya masamba, supu ya nkhuku, ndi supu ya mphodza
• Mkaka wosweka: Mkaka wothira ndi yogati yopanda mafuta
• Zakumwa: Madzi, khofi wakuda ndi tiyi wosatsekemera

gulu 2

• Zakudya zomwe zili m'gulu lachiwiri zimakhala ndi mphamvu zochepa ndipo zimatha kudyedwa pang'onopang'ono.
• Njere zonse: Quinoa, couscous, buckwheat, balere ndi mpunga wabulauni
• Zamasamba: Nkhuku, mphodza, nyemba zakuda ndi nyemba za impso
• Masamba okhuthala: Mbatata, chimanga, nandolo, zukini ndi parsnips
• Mapuloteni owonda: Nkhuku zopanda khungu, nsomba zoyera, ndi nyama yang'ombe

gulu 3

Zakudya m'gulu lachitatu zimatengedwa kuti ndi zopatsa mphamvu zama calorie. Ngakhale ndizovomerezeka, ndikofunikira kulabadira kukula kwa magawo:

• Ndipo: Nsomba zamafuta ambiri, nkhuku zosenda khungu, ndi nyama ya ng’ombe yonenepa kwambiri
• Zakudya zamafuta ochepa: Mkate woyera, mpunga woyera, crackers ndi pasitala woyera
• Mkaka wonse: Mkaka wonse, yogati yamafuta ambiri, ayisikilimu, ndi tchizi

gulu 4

Zakudya zomwe zili m'gulu lomaliza zimayikidwa ngati mphamvu zambiri. Zakudya izi zimakhala ndi zopatsa mphamvu zambiri pakudya ndipo ziyenera kudyedwa pang'ono kwambiri. 

• Mtedza: Ma amondi, walnuts, mtedza wa macadamia, walnuts ndi pistachios
• Mbewu: Mbeu za Chia, nthangala za sesame, nthanga za hemp ndi mbewu za fulakesi
• Mafuta: Batala, mafuta a masamba, mafuta a azitona, margarine 
• Zakudya zosinthidwa: Ma cookie, maswiti, tchipisi, bagels ndi zakudya zofulumira