Ukuhlaziywa kokutya kweLizwe: Ngaba kuyasebenza ekulahlekeni kwesisindo?

Umxholo

• Yintoni i-Slimming World diet?
• Ungayilandela njani indle yokutya yeHlabathi
• Ngaba inokukunceda ukunciphisa umzimba?
• Ezinye izibonelelo ezinokubakho
• Izinto ezinokubakho ezantsi
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Imenyu yesampulu
• Usuku 1
• Usuku 2
• Usuku 3
• Umgca wezantsi

Inqaku lokutya kwezeMpilo: 4 ngaphandle kwe-5

Ukutya okuncinci kweLizwe sisicwangciso sokutya esiguquguqukayo esivela eGreat Britain.

Ikhuthaza ukutya okulungeleleneyo kunye namaxesha athile kwaye ayibandakanyi ukubalwa kweekhalori okanye izithintelo zokutya, ngenjongo yokukhuthaza indlela yokuphila enempilo.

Kwiminyaka yakutshanje, i-Slimming World diet iye yaziwa kakhulu e-United States.

Izifundo ezininzi zibonisa ukuba kunokuba nokusebenza ukunciphisa umzimba kunye nokwenza utshintsho kwindlela yokuziphatha esempilweni, kodwa kukho izinto ezithile ezantsi (,,).

Eli nqaku liphonononge ukutya okuncinci kweHlabathi kunye nokuba kuyasebenza ukunciphisa umzimba.

Ukwaphuka kwamanqaku okuHlola

• Amanqaku ewonke: 4
• Ukukhawuleza ukunciphisa umzimba: 3
• Ukuphulukana nobunzima bexesha elide: 3.75
• Kulula ukulandela: 4
• Umgangatho wesondlo: 4.25

ISIQINISEKISO SOKUGQIBELA: Ukutya okuncinci kweLizwe kukhuthaza ukubalwa kweekhalori kwaye kugxile ekutyeni okusempilweni, ukunyanzeliswa ngamanye amaxesha, inkxaso yeqela kunye nokwanda komzimba. Inokunceda ukunciphisa umzimba kwaye ikhuthaze imikhwa esempilweni.

Yintoni i-Slimming World diet?

I-Slimming World yasekwa kwiminyaka engama-50 eyadlulayo eGreat Britain nguMargaret Miles-Bramwell.

Namhlanje, iyaqhubeka nokuphumeza imodeli yoqobo yokutya okungenampilo kunye nokuxhasa imeko yeqela (4).

Injongo yale nkqubo kukukunceda ukuba unciphise umzimba kwaye uhlakulele isimilo esifanelekileyo ngaphandle kokuziva uneentloni okanye unxunguphalo malunga nokukhetha ukutya kunye nokuthathela ingqalelo isithintelo sekhalori ().

Ngokukodwa, i-Slimming World ikhuthaza indlela yokutya ebizwa ngokuba yi-Food Optimizing ebandakanya ukugcwalisa iiprotein ezingamarhoqorhoqo, isitatshi, iziqhamo, kunye nemifuno, ukongeza kwimveliso yobisi kunye nengqolowa epheleleyo ene-calcium kunye nefayibha, kwaye ngamanye amaxesha ukutya ukutya.

Abaxhasi bathi le ndlela yokutya kunye nokuzonwabisa xa uzinqwenela ikwenza ukuba ube nakho ukufeza ukutya okunempilo kunye neenjongo zokunciphisa umzimba ().

Inkqubo ye-Slimming World ikwabonelela ngamaqela enkxaso ngeveki kwi-intanethi okanye kumntu kwiindawo ezithile, kunye neengcinga zokuphuhlisa iindlela zokuzilolonga ().

Isishwankathelo

Umhlaba omncinci sisicwangciso sokutya esiguquguqukayo esilungiselelwe ukukunceda ukuba unciphise umzimba kwaye ube sempilweni ngokutya okunempilo okungathinteliyo, inkxaso yeqela, kunye nokusebenza komzimba.

Ungayilandela njani indle yokutya yeHlabathi

Nabani na ongaqala ngeSlimming World diet ngokusayinela uluntu kwi-intanethi kwiiwebhusayithi zabo zase-US okanye zase-UK.

Amalungu oluntu lwehlabathi oluCuthayo ayalelwe ngoKwenziwa ngcono kokutya, okubandakanya la manyathelo mathathu alandelayo (4, 5):

1. Gcwalisa "Ukutya okuSimahla." Oku kukutya okusempilweni nokwanelisayo, okufana nenyama engenamafutha, amaqanda, intlanzi, ipasta yengqolowa, iitapile, imifuno kunye neziqhamo.
2. Yongeza "iZongezelelo ezisempilweni." Ezi zongezo zityebile kwi-calcium, ifayibha, kunye nezinye izakha mzimba ezibalulekileyo, kubandakanya ukutya kobisi, amandongomane, iimbewu, kunye neenkozo ezipheleleyo.
3. Yonwabela “iiSynn” ezimbalwa. Mfutshane kulungelelwaniso, ii-syns ngamanye amaxesha ziphatha njengotywala kunye neelekese eziphezulu kwiikhalori.

Ukunceda amalungu ukuba akhululeke ngokuSebenzisa ukuTya, i-Slimming World ibonelela ngeendlela zokupheka kunye noluhlu lokutya kwezi ndidi ngewebhusayithi yazo kunye neeapps ze-smartphone. Akukho mithetho ibandakanya ukubalwa kweekhalori okanye ukuthintelwa kokutya.

Amalungu anikwa ukufikelela kwiintlanganiso zeveki zeveki ezikhokelwa kwi-intanethi okanye kumntu ngumntu oqeqeshiweyo we-Slimming World consultant. Ezi ntlanganiso zenzelwe ukunika isikhokelo nenkxaso engaphezulu.

Ngokukodwa, amalungu anethuba lokuxoxa ngamava abo kunye neepatheni zokuziphatha ezichongiweyo ezinokuthintela ukuphulukana nobunzima. Ngoncedo lweqela, amalungu anokucinga ngeendlela ezintsha zokoyisa imiqobo yabo ().

Xa amalungu evakalelwa kukuba ukulungele ukuphuhlisa inkqubo yesiqhelo, i-Slimming World ibonelela ngenkxaso, iijenali zomsebenzi, kunye nemibono yokunyusa kancinci umsebenzi wakho.

Ukunciphisa ubulungu kwi-Intanethi ubulungu buqala kwi-40 yeenyanga ezi-3 ukuya kwi-25 yeedola kwinyanga enye. Emva kokubhalisela ubhaliso lokuqala, kubiza i-10 yeedola ngenyanga ukuqhubeka (5).

Amalungu eSlimming World angabushiya ubulungu nangaliphi na ixesha kwaye akukho mfuneko yokuba athenge nasiphi na isongezelelo esithile okanye izinto ezongezelelweyo ngexesha lenkqubo.

Isishwankathelo

Ukutya okunciphisayo kwehlabathi kubandakanya ukulandela isitayile esiguqukayo sokutya ekuthiwa yi-Food Optimizing engagxili ekubalweni kweekhalori okanye kuthintelo kwaye endaweni yoko ikhuthaza ukuthatha inxaxheba kwiintlanganiso zeveki kunye nokwandisa umsebenzi wakho xa sele ukulungele.

Ngaba inokukunceda ukunciphisa umzimba?

Izifundo ezininzi zibonisa ukuba umhlaba omncinci unokusebenza ukunciphisa umzimba.

Oku kunokuba kungenxa yokuba indlela yokutya ye-Slimming yeHlabathi yokutya inceda abantu ukuba bahlale emgceni ngaphandle kokuziva bebekelwe imiqathango, nto leyo ibenza ukuba babenakho ukufikelela kwiinjongo zabo zokunciphisa umzimba (,).

Olunye uphononongo kubantu abadala abayi-1.3 yezigidi abaya kwiintlanganiso ze-Slimming World ngeveki e-United Kingdom nase-Ireland bafumanisa ukuba abo baye okungenani kwi-75% yeeseshoni balahlekelwe ngumndilili we-7.5% wobunzima babo bokuqala ngaphezulu kweenyanga ezi-3 ().

Olunye uphononongo kubantu abadala abamalunga nama-5 000 baqaphela ukuba abathathi-nxaxheba abaya kwiiseshoni ezingama-20 ezingama-24 zeSlimming World ngaphezulu kweenyanga ezi-6 baphulukene neepawundi ezingama-19.6 (8.9 kg) ngokomndilili ().

Olunye uphononongo lubonelela ngeziphumo ezifanayo, zibonisa ukuba ukuya kwiintlanganiso zenkxaso yeveki nganye kunxulunyaniswa nelahleko enkulu yokutya (,).

Nangona kunjalo, gcinani engqondweni ukuba uninzi lwezi zifundo luxhaswe ngemali yi-Slimming World, enokuba nefuthe kwiziphumo (,,).

Nangona kunjalo, iziphumo ezihambelanayo zibonisa ukuba oku kutya kunokuba yindlela efanelekileyo yokunciphisa umzimba ngendlela esempilweni.

Okwangoku, njengakuphi na ukutya, ukwehla kobunzima kunye ne-Slimming World kunokuxhomekeka ekuthambekeni komntu ngamnye kwinkqubo, ukubandakanyeka kwiintlanganiso zamaqela, kunye nobude bexesha lobulungu.

Isishwankathelo

Izifundo ezininzi zibonisa ukuba ukulandela ukutya okuncinanana kweLizwe kuyasebenza ukunciphisa umzimba. Ixesha lobulungu kunye nokuya kwiintlanganiso zeqela kubonakala ngathi kunxulunyaniswa nelahleko yesisindo esikhulu.

Ezinye izibonelelo ezinokubakho

Ukongeza ekulahlekeni kobunzima, ukutya okuncinci kweHlabathi kunokukunceda uhlakulele imikhwa esempilweni kunye nokuphucula impilo yakho iyonke.

Olunye uphononongo kubantu abadala abamalunga ne-3,000 bafumanise ukuba abo bakukutya okuncinci kweLizwe baxela utshintsho olukhulu ekukhetheni ukutya okunempilo kunye nokonyuka kokusebenza komzimba emva kokuqala inkqubo ().

Ngaphezulu, ngaphezulu kwe-80% yabathathi-nxaxheba baqaphele ukuphucuka kwempilo yabo iyonke ().

Ezi ziphumo zibonisa ukuba i-Slimming World inokunceda abantu baphumeze utshintsho olungakhuthazi kuphela ukunciphisa umzimba kodwa luphucule izinto ezininzi kwezempilo.

Ukongeza, kuba i-Slimming World inceda abantu ukuba banciphise ubunzima, bunokwehlisa umthwalo kunye nokunciphisa umngcipheko weemeko ezinganyangekiyo ezinxulumene nokukhuluphala, ezinje ngohlobo lweswekile 2, uxinzelelo lwegazi kunye nesifo sentliziyo (,).

Okwangoku, uphando ngeziphumo zeSlimming World kwezi meko lusilele.

Okokugqibela, i-Slimming World inokuba yindlela efanelekileyo yokunyanga ukutyeba nokutyeba kakhulu.

Olunye uphononongo luqwalasele ukuba ukubhekisa kubantu abatyebe kakhulu kwi-Slimming World bekusisinye kwisithathu seendleko zokunyanga ukutyeba ngamayeza aziwa njenge-orlistat (12).

Isishwankathelo

Amalungu eSlimming World abaxeliweyo bakhulisa imikhwa esempilweni kwaye bafumana ukuphucuka kwimpilo iyonke ngaphandle kokulahleka kobunzima. Ukutya kunokuba yindlela efanelekileyo yokunyanga nokukhusela ukutyeba nokutyeba kakhulu.

Izinto ezinokubakho ezantsi

Nangona i-Slimming World diet inokunceda abantu ukuba banciphise ubunzima, kunemihla ethile.

Kwelinye, ukufezekisa ukulahleka kwesisindo kunye ne-Slimming World kuxhomekeke ekuzinikeleni komntu ngamnye kwinkqubo.

Ngelixa abathathi-nxaxheba benokhetho lokuzimasa iiseshoni zamaqela kwi-intanethi endaweni yokungena emntwini, kusenokuba nzima kwabanye ukulungela iintlanganiso kwiishedyuli zabo ezixakekileyo.

Ukulungiselela iindlela zokupheka ezinempilo ezisezantsi kunokuba ngumceli mngeni kubantu abanezakhono zokupheka ezinqongopheleyo kunye nexesha. Ukongeza, iifizi zobulungu zenyanga nenyanga zinokubiza kakhulu kwabanye.

Okokugqibela, kuba i-Slimming World iyakunciphisa ukubalwa kweekhalori kwaye ayichazi ubungakanani beesabelo ezifanelekileyo zenkqubo yokutya simahla, abanye abantu banokuzitya kakhulu.

Nangona ukutya kwasimahla kunokwanelisa, ezinye zinokuba neekhalori eziphezulu kwaye ziphantsi kakhulu kwizakhamzimba, kubandakanya iitapile kunye nerayisi. Ukutya iinxalenye ezinkulu zoku kutya kunokuba negalelo ekutyeni okugqithisileyo, okunokuthintela ukunciphisa umzimba.

Iitapile, irayisi, ipasta, iziqhamo, kunye nokunye ukutya "okusimahla" okunesitatshi kunokukhokelela kwizipeki zeswekile yegazi kwaye kunokuba yingxaki kubantu abanesifo seswekile ().

Isishwankathelo

Kunokuba nzima kwabanye abantu ukuba babambelele kwinkqubo ye-Slimming World, ngakumbi abo banexesha elincinci, umvuzo kunye nezakhono zokupheka. Ngapha koko, abanye abantu banokutya kakhulu inkqubo yokutya okuSimahla, kuthintela iinzame zabo zokunciphisa umzimba.

Ukutya ukutya

Inkqubo ye-Slimming World yahlula ukutya ngokwamacandelo amathathu: Ukutya okuSimahla, iZongezo eziseMpilo kunye neeSyns.

Ukutya okuSimahla kuyagcwaliswa kodwa iikhalori ezisezantsi. Kwi-Slimming World diet, oku kutya kufuneka kwenziwe uninzi lokutya kunye nokutya okulula. Olu luhlu lubandakanya kodwa aluphelelanga (14):

• Iiproteni ezincinci amaqanda, inyama yenkomo, inkukhu, inyama yengulube, iturkey, isalmon, intlanzi emhlophe (ikhowudi, itilapia, i-halibut, kunye nabanye abaninzi), i-shellfish (unonkala, i-shrimp, i-lobster kunye nabanye)
• Isitatshi: iitapile, irayisi, iquinoa, i-farro, i-couscous, iimbotyi, ingqolowa kunye nepasta emhlophe
• Zonke iziqhamo kunye nemifuno: i-broccoli, isipinatshi, icauliflower, intsimbi yepepile, amajikijolo, iiapile, iibhanana, iiorenji

Ukuhlangabezana nefayibha yemihla ngemihla, ikhalsiyam, kunye neengcebiso ezinamafutha ezisempilweni, ukutya okuncinci kweHlabathi kukwabandakanya iiMpilo ezongezelelekileyo. Izahlulo ezicetyiswayo ziyahluka ngokuxhomekeka kukutya, okuchazwe kwizixhobo ezinikezelwe kwabo babhalisela inkqubo.

Eminye imizekelo yezi zinto zongezelelweyo (14):

• Iimveliso zederi: Ubisi, i-cottage cheese, ezinye iitshizi, i-fat-fat or free-free Greek kunye ne-yogurt elula
• Ifayibha ephezulu yokutya okusanhlamvu kunye neemveliso zesiriyeli: ingqolowa yesonka, i-oats
• Amantongomane nembewu: Iiamangile, ii-walnuts, iipistachios, imbewu yeflakisi, imbewu ye-chia

Inkqubo ibonelela ngeendlela zokupheka kunye nezimvo zokutya ezijolise ikakhulu kwiiproteni ezibhityileyo, iziqhamo, imifuno, kunye nesitatshi "sasimahla", kunye nenxalenye encinci yeZongezelelo zeMpilo.

Isishwankathelo

Ukutya okuncinanana kweLizwe kugxila ekutyeni ikakhulu ukutya okuSimahla okubandakanya iiprotheyini ezinamafutha, isitatshi, iziqhamo, kunye nemifuno, kunye nezahlulo ezincinci zeZongezo eziseMpilo, ezinje ngobisi, iinkozo ezipheleleyo, amandongomane nembewu.

Ukutya okumele kukuphephe

Konke ukutya kuvunyelwe kwi-Slimming World diet, kodwa iilekese, ukutya okwenziwe kakhulu, kunye notywala kwenzelwe ukuba kuthintelwe kwinqanaba elithile.

Amalungu ayakhuthazwa ukuba onwabele ezi Syns amaxesha ngamaxesha ukwanelisa iminqweno kwaye azive engahendeki ukuba aphume endleleni, nangona iinxalenye zixhomekeke kwiimfuno kunye neenjongo zakho.

I-Syns zibandakanya (14):

• Iilekese: idonathi, iicookies, iikeyiki, iilekese, iibhisikidi
• Utywala: ibhiya, iwayini, ivodka, igin, itequila, iziselo ezixutyiweyo ezineswekile
• Iziselo ezineswekile: iisoda, iijusi zeziqhamo, iziselo zamandla

Isishwankathelo

Ngelixa ukutya okuncinanana kweLizwe kungathinteli nakuphi na ukutya, icebisa ukunciphisa iilekese kunye notywala kwiziphoso ezithile.

Imenyu yesampulu

Kuba i-Slimming World diet ayithinteli nakuphi na ukutya, kulula kakhulu ukuyilandela.

Nantsi isampulu yeentsuku ezintathu zemenyu yokutya okuncinci kweHlabathi.

Usuku 1

• Isidlo sakusasa: i-oatmeal yesinyithi esisikiweyo eneziqhamo kunye nama walnuts
• Isidlo sasemini: Umzantsi saladi osikiwe ngeembotyi ezimnyama
• Isidlo sangokuhlwa: inkukhu yesame kunye nerayisi kunye ne-broccoli, kunye ne-brownie encinci
• Izimuncumuncu: itshizi yomtya, iseleri kunye nehummus, iichips zetortilla kunye nesalsa

Usuku 2

• Isidlo sakusasa: amaqanda, i-potato hash, iiblueberries
• Isidlo sasemini: Isaladi yequinoa yemifuno kunye nemifuno
• Isidlo sangokuhlwa: I-spaghetti kunye neebhola zenyama kunye nesosi yemifuno kunye neglasi yewayini
• Izimuncumuncu: isaladi yeziqhamo, umxube wendlela, iminqathe kunye neavokhado

Usuku 3

• Isidlo sakusasa: ingqolowa epheleleyo yesiFrentshi kunye namaqunube
• Isidlo sasemini: Isuphu yemigodi yesaladi esecaleni
• Isidlo sangokuhlwa: iihagu zenyama yehagu, iitapile ezicujiweyo kunye neembotyi eziluhlaza
• Izimuncumuncu: amaqanda abilisiweyo, izikwere zetshokholethi emnyama, ii-apile, kunye nebhotolo yamandongomane

Isishwankathelo

Imenyu yesampulu yokutya okuncinanana kweLizwe kubandakanya iiprotheyini ezingacacanga, ukuzalisa isitatshi, iziqhamo kunye nemifuno, kunye nezinye iimveliso zobisi kunye namafutha asempilweni. Ukuphathwa okumnandi ngamanye amaxesha kunye notywala kuyavunyelwa nako.

Umgca wezantsi

Ukutya okuncinanana kwehlabathi sisicwangciso sokutya esiguquguqukayo esidimaza ukubala kweekhalori kwaye sigxile kukutya okusempilweni, amaxesha ngamaxesha okunyanzeliswa, ukuxhaswa kwiintlanganiso ze-Intanethi okanye zomntu, kunye nokwanda komzimba.

Uphando lubonisa ukuba lunokunceda ukunciphisa umzimba, lukhuthaze imikhwa esempilweni, kwaye luphucule impilo iyonke.

Ukuba unomdla wokuzama ukutya okuDibeneyo kweHlabathi, gcinani engqondweni ukuba impumelelo yakho iya kuxhomekeka kwindlela ozimisele ngayo ukulandela isicwangciso kunye nokuya kwiintlanganiso.