I-volumetrics ayiyona yokudla okusha, kodwa isitayela sokudla siye saba ukuhlolwa kwesikhathi. I-Volumetrics isetshenziselwa ama-dieters amaningi ukuze unciphise futhi ugcine amakhilogremu avuliwe . Eqinisweni, iVolumetrics iye yafakwa ekudleni okudumile kweJenny Craig . Ngakho kufanele ulandele lokhu kudla? Nakhu okudingeka ukwazi nge-Volumetrics yokulahlekelwa isisindo.
Ubani Obhala I-Volumetrics Diet?
Uzothola incazelo ephelele yokudla encwadini ebizwa nge-co-authored nguBarbara Rolls, Ph.D.
I-Rolls ngumcwaningi wokudla okunomsoco we-Penn State, futhi wabhala le ncwadi noRobert Barnett, umlobi wokudla.
Ngaphandle kokubambisana ngokubhaliwe incwadi yeVolumetrics, uDkt Rolls uye wacwaninga ukukhuluphala iminyaka engaphezu kwengu-20. Wayekhonza eMkhandlwini Weluleki we-Institute of Health Institute of Diabetes kanye ne-Digestion kanye Nezifo Zezinso kanye neNorth American Association for the Study of Obesity, okwakungumengameli wayo.
Uyini uhlelo lokudla lokuvotela?
I-volumetrics isekelwe ekuqaliseni ukuthi kungumthamo wokudla okudliwe, kunokuba inani lamakholori adliwe , okuholela ekulahlekeni kwesisindo. Uma sidla ukudla okungaphezulu, sithola umuzwa wokuzizwa noma ukugcwala.
Uma ulandela ukudla kwe-Volumetrics, ufunda ukuthi ngokudla ukudla okuphansi kwekhalori okuzokugcwalisa uzolahlekelwa isisindo ngaphandle kokuzwa sengathi udla. Lolu hlelo lwakhiwe ukuze ungazizwa ulambile noma unqatshiwe.
Uzofunda nangokuthi "ikhalori yobuciko" uma ulandela le plan. Ukudla okuphakanyisiwe ekudleni kwe-Volumetrics kunomthamo ophansi wamandla noma ikhalori. Lokhu kusho ukuthi bayakhuthaza umuzwa wokugcwala. Ukudla okukugwema ekudleni kwe-Volumetrics kunamandla kakhulu. Lokhu kungukudla okungaphezulu kwama-khalori noma ukudla okumelwe udle okuningi ukuzizwa ugcwele.
Ukusiza Ukulahlekelwa Isisindo
Ngokusho kukaRolls noBarnett, i-dieters idla ukudla okungenani isilinganiso esifanayo sokudla usuku ngalunye, kungakhathaliseki ukuthi inani lamakholori aphelile . Bakholelwa ukuthi uma udla ngesisindo esifanayo sokudla okuqukethe amakholori ambalwa kunokujwayelekile, uzokwazi ukunciphisa umzimba ngaphandle kokulamba.
Ukudla kwe-Volumetrics kuthathwa kahle ngabachwepheshe abahola phambili emphakathini wokulahlekelwa kwesisindo ngenxa yokulula nokusebenza ngendlela elula. Kodwa ngokudla okukusiza ukuthi ulahlekelwe isisindo, kufanele uzimisele ukunamathela ohlelweni lokudla lokuphila . Ngakho-ke kungenzeka ukuthi ulahlekelwe isisindo ku-Volumetrics uma ujwayele ukudla ukudla kwama-Volumetrics.
Yini okufanele udle
Ukuze ulandele uhlelo, uzodla ukudla okuphansi kwekhalori, okuphezulu okuqukethe amanzi amaningi noma i -fibre eningi- yokudla . Amanzi kanye ne-fiber kokubili ukwandisa umuzwa wokwaneliseka noma ukuphuza.
Uzodla izithelo eziningi, ubisi olunamafutha aphansi noma ezinye imikhiqizo yobisi, okusanhlamvu okugcwele , ubhontshisi, izinhlanzi ezinamafutha aphansi, imifino, izinkukhu ezingenasikhumba, kanye nenyama enomzimba. Uzogwema ukudla okuphezulu kwekhalori njengokweshizi ovamile, i-candy, isiphuzo ephezulu ushukela, namakhukhi.
Kodwa akukho ukudla okuvinjelwe ngokuphelele kwi-Volumetrics yokudla plan. Ungakwazi ukujabulela ukudla okubhekwa njengekhalori-obukhulu, njengokothokolethi, uma nje kungukuphathwa.
Futhi uma nje uhlala ngaphakathi kwezincomo zakho zansuku zonke ze-caloric.
Ngakho wazi kanjani ukuthi zingaki ama-khalori okufanele udle usuku ngalunye ? Le ncwadi inikeza ifomula ukuthi ubale inani elifanele lama-khalori ukuze udle. Le ncwadi ihlanganisa nezinhlelo zokudla ama-calories angu-1,600 ngosuku kanye nama-kilojoule angu-2 000 ngosuku.
Kodwa akudingeki ulandele ukudla ngokuqondile. Uhlelo ngalunye lwesidlo lungashintshwa ezidingo zakho ze-caloric. Uhlelo lwe-calorie ye-1,600, isibonelo, luvumela ukudla kwasekuseni okungama-calorie angu-400, isidlo sekhalori lama-500, isidlo sekhalori lama-500, kanye nesidlo se-calorie engu-200. Kodwa ungenza izinguquko. Abalobi banikeza zokupheka okunempilo kanye.
Uma ungafisi ukusebenzisa izinhlelo zokudla, ungasebenzisa futhi iziqondiso encwadini ukuhlela ukudla kwakho siqu . Encwadini, uzothola uhlu lokudla kwabantu amakhulu amakhulu okudla. Le ncwadi inikeza futhi inqubo elula yokuthola ukukhishwa kwekhalori kwanoma yikuphi ukudla okusebenzisa inani lama-calories nokukhonza usayizi.
I-Volumetrics Diet Lifestyle Changes
Abalobi be-Volumetrics batusa izinguquko zokuphila eziholela ekuphathweni kwesisindo eside . Izinguquko zihlanganisa ukugcina umsebenzi wokuzivocavoca kanye nephephabhuku lokudla kanye nokuhlela ngaphambi kwezimo zomphakathi ezingakuphonsa ibhola lejika, njengamaqembu.
Abalobi bancomeka ukuthi uthole okungenani imizuzu engu-30 yokuzivocavoca izinsuku eziningi zesonto. Bakhombisa ukuthi ungalingani okungenani kanye ngesonto ngesikhathi sesigaba sokulahlekelwa kwesisindo.
Le ncwadi inikeza uhlelo lwesondlo okufanele lulandelwe uma uhlangabezane nesisindo sakho somgomo, noma ngemva kwezinyanga eziyisithupha kudlulile. Emva kokugcina isisindo sakho izinyanga eziyisithupha, ungaqala uhlelo lokulahlekelwa isisindo futhi.
Ingabe I-Volumetrics Iyasebenza?
Uhlelo lweVolumetrics aluyona ukudla okudliwayo . Kuzwakala kahle futhi kungasebenza. Izincomo zokudla zihambisana neziqondiso zokudla ezikhuthazwa yi-USDA. Uhlelo lokudla lukhuthaza ukudla okunempilo, okunomsoco kwezithelo, imifino, kanye nezinhlamvu ezigcwele futhi kukukhuthaza ukuba unciphise ukudla kwakho ngamafutha agcwele .
Iqiniso lokuthi lolu hlelo lukhuthaza ukuziphatha okujwayelekile, okulinganiselwe ngokomzimba kuyisimo esiqondile. Ukuzivocavoca kuyinto into yokudla i-fad engakunaki, naphezu kokuthi umsebenzi ovamile uyinto ebalulekile yokuphila okuholela ekulahlekeni kwesisindo sempilo eside nokuhlala njalo. Izincomo ezengeziwe, njengokugcina idayari yokudla, kuzokusiza ukuthi ulungise indlela yakho yokuphila entsha.
Uma imihlahlandlela ye-caloric nezincomo zokudla ezibekwe kule plan zilandelwa ngendlela efanele, lokhu kudla kokubili kuyasebenza futhi kunomsoco. Ngeke ulethe imiphumela emikhulu ngokushesha kakhulu, kepha kunalokho kuholela ekuphepheni, okuncipha kancane kancane kwamakhilogremu amabili ngesonto, okuyinto ekahle empumelelweni yesikhathi eside.
Umthombo
Rolls, Barbara, noRobert Barnett. Uhlelo lwe-Volumetrics Weight-Control Plan . I-New York: I-HarperTorch, ngo-2002.