Slimming World Diet Ongororo: Inoshanda Kuti Udzikire Kurema?

Zvemukati

• Chii chinonzi Slimming World diet?
• Maitiro ekutevera iyo Slimming World kudya
• Inogona kukubatsira here kuti uderedze huremu?
• Zvimwe zvinogona kubatsira
• Zvinogona kuitika pasi
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Mharidzo menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Chinokosha

Chikamu chezveMweya Chikafu: 4 pa5

Iyo Slimming World chikafu chirongwa chinoshanduka chekudya chakatangira kuGreat Britain.

Inokurudzira kudya kwakaringana pamwe neapo neapo maitikiro uye haisanganisiri kuverenga kwekoriori kana kurambidzwa kwechikafu, nechinangwa chekukurudzira maitiro ane hupenyu hwese.

Mumakore achangopfuura, iyo Slimming World kudya kwave kuve kwakakurumbira mukurumbira muUnited States.

Ongororo dzinoverengeka dzinoratidza kuti zvinogona kushanda pakurasikirwa nehuremu uye nekuchinja hunhu hwakanaka, asi kune zvimwe zvakaderera (,,).

Ichi chinyorwa chinoongorora iyo Slimming World chikafu uye kuti chinoshanda here pakuonda.

Kuyera Chikamu Kuputsika

• Chikamu chakazara: 4
• Kurumidza kuonda: 3
• Yenguva refu-kurema kurasikirwa: 3.75
• Nyore kutevera: 4
• Hutano hutano: 4.25

ZVINOKOSHA ZVINOKOSHA: Iyo Slimming World chikafu chinokanganisa kuverenga kwecalorie uye chinotarisa pazvikafu zvine hutano, dzimwe nguva maregerero, rutsigiro rweboka, uye kuwedzera chiitiko chemuviri. Inogona kubatsira kurasikirwa uremu uye inokurudzira tsika dzakanaka.

Chii chinonzi Slimming World diet?

Slimming World yakavambwa makore makumi mashanu apfuura muGreat Britain naMargaret Miles-Bramwell.

Nhasi, inoenderera ichiteedzera iyo yekutanga modhi yekusa-kurambidza kudya zvine hutano uye inotsigira boka nharaunda (4).

Chinangwa chechirongwa ndechekubatsira iwe kurasikirwa nehuremu uye kukudziridza hunhu hwakanaka pasina kunzwa kunyara kana kushushikana kwakanangana nesarudzo dzekudya uye kufungisisa pamusoro pekudzorwa kwekoriori ().

Kunyanya, Slimming World inosimudzira chimiro chekudya chinonzi Chikafu Kugadziridza icho chinosanganisira kuzadza mapuroteni akaonda, sitachi, michero, uye miriwo, kuwedzera mune zvemukaka uye zvizere-zviyo zvigadzirwa zvine calcium yakawanda uye faibha, uye dzimwe nguva kudya zvinonaka.

Vatsigiri vanoti nzira iyi yekudya uye kugutsa mukubata paunenge uchiishuvira inoita kuti iwe uwane mukana wekuzadzisa kudya kwako kwakanaka uye uremu hwezvinangwa ().

Iyo Slimming World chirongwa zvakare chinopa masvondo ekutsigira mapoka online kana mu-munhu mune dzimwe nzvimbo, pamwe nemazano ekuvandudza maitiro ekurovedza muviri ().

Pfupiso

Slimming World chirongwa chinodyiwa chinodyiwa chakagadzirirwa kukubatsira kurasikirwa nehuremu uye kuwana hutano kuburikidza nekusa ganhurira kudya zvine hutano, rutsigiro rweboka, uye chiitiko chemuviri

Maitiro ekutevera iyo Slimming World kudya

Chero ani zvake anogona kutanga neiyo Slimming World kudya nekusainira kunharaunda online pamasaiti avo eU.S. kana UK.

Nhengo dzenharaunda yeSlimming World dzinorairwa nezveKudya Kugadziridza, iyo inosanganisira matanho matatu anotevera (4, 5):

1. Zadza pa "Mahara Zvekudya." Izvi ndizvo zvine hutano uye zvinogutsa chikafu, senge nyama dzakaonda, mazai, hove, yakazara-gorosi pasita, mbatatisi, miriwo, uye michero.
2. Wedzera "Zvimwe Zvoutano." Izvi zvinowedzera-ins zvakapfuma mucalcium, faibha, uye zvimwe zvakakosha zvinovaka muviri, zvinosanganisira chikafu chemukaka, nzungu, mhodzi, uye zviyo zvese.
3. Nakidzwa nema “Syn” mashoma. Ipfupi pakuyanana, masyn anombobatwa senge doro uye zviwitsi zvine macalorie mazhinji.

Kubatsira nhengo kugadzikana neKudya Kugadziridza, Slimming World inopa mabikirwo uye zvinyorwa zvezvikafu mumapoka aya kuburikidza newebhusaiti yavo uye maapplication eApple. Iko hakuna mirawo inosanganisira kuverenga macalorie kana kurambidzwa kwechikafu.

Nhengo dzinopihwawo mukana wemisangano yeboka yevhiki nevhiki inotungamirwa online kana-munhu neanodzidziswa Slimming World chipangamazano. Iyi misangano inoitirwa kupa imwe nhungamiro nerutsigiro.

Kunyanya, nhengo dzine mukana wekukurukura zvakaitika kwavari uye maitiro avo ekuzvibata ayo anogona kutadzisa kubudirira kuonda. Nerubatsiro rweboka, nhengo dzinogona kufunga nzira nyowani dzekukunda yavo yekuzvidzivirira ().

Nhengo padzinonzwa kuti dzakagadzirira kugadzira maitiro ekurovedza muviri, Slimming World inopa rutsigiro, zviitiko zvemagazini, uye mazano ekuwedzera zvishoma nezvishoma chiitiko chako chemuviri.

Slimming World online nhengo mapakeji anotangira pamadhora makumi mana kwemwedzi mitatu kusvika kumadhora makumi maviri nemashanu kwemwedzi mumwe. Mushure mekusainira kunyorera kwekutanga, zvinoda madhora gumi pamwedzi kuti uenderere mberi (5).

Nhengo dzeSlimming World dzinogona kumisa nhengo dzadzo chero nguva uye hadzifanirwe kutenga chero chaiwo ekuwedzera kana zvimwe zvekushandisa panguva yechirongwa.

Pfupiso

Kudya kweSlimming World kunosanganisira kutevera nzira inoshanduka pakudya inonzi Food Optimizing iyo isingatarise kuverenga kwekoriori kana kurambidzwa uye pachinzvimbo inokurudzira kutora chikamu mumisangano yevhiki nevhiki uye kuwedzera kuita kwako muviri kana wagadzirira.

Inogona kukubatsira here kuti uderedze huremu?

Ongororo dzinoverengeka dzinoratidza kuti Slimming World inogona kushanda pakurasika uremu.

Izvi zvinogona kuve nekuti Slimming Nyika yekuchinjika nzira yekudya inobatsira vanhu kuti varambe vari munzira vasinganzwe zvakanyanya kudzivirirwa, nokudaro zvichivaita kuti vakwanise kuzadzisa zvinangwa zvavo zvekurasikirwa (,).

Imwe ongororo muvanhu vakuru mamirioni 1,3 vakapinda misangano yevhiki nevhiki yeSlimming World kuUnited Kingdom neIreland vakaona kuti avo vakaenda kumakumi manomwe neshanu muzana ezvesangano vakarasikirwa neavhareji ye7.5% yehuremu hwavo hwekutanga pamusoro pemwedzi mitatu ().

Imwe fundo muvanhu vangangoita zviuru zvishanu yakacherekedza kuti vatori vechikamu vakaenda kumakumi maviri nemakumi maviri neshanu eSlimming World zvikamu pamusoro pemwedzi mitanhatu vakarasikirwa nemapondo 19.6 (8.9 kg) paavhareji ().

Zvimwe zvidzidzo zvinopa mhedzisiro yakafanana, zvichiratidza kuti kuenda kumisangano yekutsigira yevhiki nevhiki kunoenderana nekudzikira kwehuremu pane chikafu ichi (,).

Nekudaro, ramba uchifunga kuti akati wandei ezvidzidzo izvi aibhadharwa neSlimming World, iyo inogona kunge yakakonzera mhedzisiro (,,).

Zvakangodaro, mhedzisiro inoenderana inoratidza kuti chikafu ichi chingave nzira inoshanda yekudzikisa huremu nenzira ine hutano.

Zvakadaro, sekudya chero kupi zvako, kurasikirwa nehuremu neSlimming World kunogona kuvimba nekuteerera kwemumwe nemumwe pachirongwa, kubatanidzwa mumisangano yeboka, uye kuwanda kwenhengo.

Pfupiso

Ongororo dzinoverengeka dzinoratidza kuti kutevera iyo Slimming World kudya kunobatsira pakurasikirwa nehuremu. Kureba kwenhengo uye kuenda kumisangano yeboka zvinoita kunge kwakabatana neakanyanya kurasikirwa uremu.

Zvimwe zvinogona kubatsira

Kuwedzera pakurasikirwa nehuremu, iyo Slimming World kudya kunogona kukubatsira iwe kukudziridza hunhu hwakanaka hunogara uye nekuvandudza hutano hwako hwese.

Imwe ongororo mune vanhu vangangoita zviuru zvitatu vakawana kuti avo vari paSlimming World diet vakaratidza shanduko yakakura mukufarira chikafu chine hutano uye kuwedzera kwechiitiko chemuviri mushure mekutanga chirongwa ().

Uyezve, pamusoro pe80% yevatori vechikamu vakaona kuvandudzwa kwehutano hwavo hwese ().

Mhedzisiro iyi inoratidza kuti Slimming World inogona kubatsira vanhu kuita shanduko dzisingangokwidziridze uremu chete asi zvakare dzinovandudza huwandu hwakawanda hwehutano.

Pamusoro pezvo, sezvo Slimming World ichibatsira vanhu kudzikisa huremu, inogona kudzikisira mutoro uye kudzikisira njodzi yehukama hune hutano husingaperi, senge rudzi rwechipiri chirwere cheshuga, BP, uye chirwere chemwoyo (,).

Zvakadaro, kutsvagisa nezve mhedzisiro yeSlimming World pane aya mamiriro kuri kushomeka.

Chekupedzisira, Slimming World inogona kunge iri nzira isingadhuri yekurapa kufutisa uye kufutisa.

Imwe ongororo yakaratidza kuti kutaura vanhu vaive vakafutisa Slimming World kwaive chikamu chimwe muzvitatu chemutengo wekurapa kufutisa nemukurumbira uremu mishonga senge orlistat (12).

Pfupiso

Nhengo dzenharaunda yeSlimming World dzakashuma kukudziridza hutano hwakanaka uye nekuona kuvandudzwa kwehutano hwese parutivi kubva pakurasikirwa nehuremu. Kudya kwacho kunogona zvakare kuve nzira isingadhuri kurapa nekudzivirira kufutisa uye kufutisa.

Zvinogona kuitika pasi

Kunyangwe iyo Slimming World chikafu chingabatsira vanhu kurasikirwa uremu, ine zvimwe zvakaderera.

Kune imwe, kuwana kubudirira kurasikirwa nekurema neSlimming World kunoenderana nekuzvipira kwemunhu wega kuchirongwa.

Nepo vatori vechikamu vaine sarudzo yekuenda kumisangano yeboka pamhepo pachinzvimbo che-mu-munhu, zvingave zvichiri kunetsa kune vamwe kuti vakwanise misangano mumapurogiramu avo akabatikana.

Kugadzirira zvine hutano Slimming World mapikisi anogona zvakare kuve akaomera kune vanhu vasina hunyanzvi hwekubika uye nguva. Uye zvakare, iyo yemwedzi nhengo yenhengo fizi inogona kunge yakanyanya kudhura kune vamwe.

Chekupedzisira, sezvo Slimming World ichiodza moyo kuverenga macalorie uye isingataure akakodzera zvikamu zvehukuru hwechirongwa cheFree Foods, vamwe vanhu vanogona kuvadya zvakanyanya.

Kunyangwe Mahara Chikafu chiri kugutsa, zvimwe zvinogona kuve zvakakwira macalorie uye zvakaringana kushomeka mune zvinovaka muviri, kusanganisira mbatatisi uye mupunga. Kudya zvikamu zvakakura zvezvikafu izvi kunogona kubatsira mukuwandisa, izvo zvinogona kudzivirira kuonda.

Mbatatisi, mupunga, pasita, michero, uye zvimwe "zvemahara" zvekudya zvine starch zvinogona zvakare kutungamira kune eropa shuga spikes uye zvinogona kunetsa kune vanhu vane chirwere cheshuga ().

Pfupiso

Zvinogona kunetsa kune vamwe vanhu kutevedzera chirongwa cheSlimming World, kunyanya avo vane nguva shoma, mari, uye hunyanzvi hwekubika. Uyezve, vamwe vanhu vanogona kudya zvakapfuura chirongwa cheFree Foods, zvichitadzisa kwavo kuonda kurasikirwa.

Chikafu chekudya

Iyo Slimming World chirongwa chinopatsanura chikafu muzvikamu zvitatu: Mahara Zvikafu, Hutano Kuwedzera, uye Syns.

Chikafu chemahara chiri kuzadza asi chakaderera mumacalorie. PaSlimming World chikafu, izvi zvekudya zvinofanirwa kuumba iwo mazhinji ezvikafu zvako uye zvinwiwa. Ichi chikamu chinosanganisira asi hachiganhurwe kune (14):

• Mapuroteni akazorora: mazai, nyama yemombe, huku, nyama yenguruve, turkey, salmon, hove chena (cod, tilapia, halibut, nevamwe vazhinji), shellfish (crab, shrimp, lobster, nevamwe)
• Nyeredzi: mbatatisi, mupunga, quinoa, farro, couscous, bhinzi, yakazara-gorosi uye chena pasta
• Michero yese nemiriwo: broccoli, sipinashi, koliflower, mhiripiri, bheri, maapuro, mabhanana, maorenji

Kuti usangane nefibre yako yezuva nezuva, calcium, uye mafuta ane hutano mazano, iyo Slimming World chikafu zvakare inosanganisira Hutano Kuwedzera. Zvikamu zvinokurudzirwa zvinosiyana zvichienderana nechikafu, icho chinotsanangurwa mumidziyo yakapihwa kune avo vanonyorera kuchirongwa ichi.

Mimwe mienzaniso yeiyi yekuwedzera ndeiyi (14):

• Zvigadzirwa zvemukaka: mukaka, kottage chizi, mamwe machizi, asina mafuta-mashoma kana asina mafuta chiGreek uye isina yogati yogati
• Yakakwira-fiber yakazara zviyo uye zviyo zvigadzirwa: chingwa chezviyo chakazara, oats
• Nuts uye mbeu: maamondi, walnuts, mapistachios, mbeu yeflakisi, mhodzi dzechia

Chirongwa ichi chinopa akati wandei mabikirwo uye mazano eupfu anotarisa zvakanyanya pamapuroteni akaonda, michero, miriwo, uye "yemahara" sitachi, ine zvidimbu zvidiki zveHutano Hwekuwedzera.

Pfupiso

Iyo Slimming World chikafu chinotarisana nekudya zvakanyanya Mahara Zvikafu zvinosanganisira zvakasviba mapuroteni, sitachi, michero, uye miriwo, pamwe nezvidimbu zvidiki zveHutano Hwekuwedzera, senge mukaka, zviyo zvese, nzungu, uye mhodzi.

Zvikafu zvekudzivirira

Zvese zvekudya zvinobvumidzwa pane iyo Slimming World chikafu, asi zviwitsi, zvakanyatsogadziriswa chikafu, uye doro zvinofanirwa kuve zvine mwero kune imwe nhanho.

Nhengo dzinokurudzirwa kunakidzwa nema Syns aya nguva nenguva kugutsa zvishuwo uye kunzwa kusanyanya kuyedzwa kuti ubve munzira, asi zvikamu zvinotsamira pane zvako zvaunoda nezvinangwa.

Syns inosanganisira (14):

• Sweets: donuts, makuki, makeke, zviwitsi, mabhisikiti
• Doro: doro, waini, vodka, gin, tequila, zvine shuga zvakasanganiswa zvinwiwa
• Zvinwiwa zveshuga: masoda, michero majisi, zvinwiwa zvine simba

Pfupiso

Nepo iyo Slimming World kudya isingarambidze chero chikafu, inoratidza kudzikisira zviwitsi nedoro kune dzimwe nguva indulgences.

Mharidzo menyu

Sezvo iyo Slimming World chikafu chisingarambidze chero chikafu, zviri nyore kwazvo kutevera.

Heano muyenzaniso wemazuva matatu menyu yeiyo Slimming World kudya.

Zuva 1

• Kudya kwemangwanani: simbi-cheka oatmeal ine michero uye walnuts
• Kwekudya kwemasikati: Maodzanyemba akadziva kumadokero akachekwa saradhi nebhinzi nhema
• Kudya kwemanheru: sesame huku nemupunga uye broccoli, pamwe neka brownie kadiki
• Zvikafu zvishoma: tambo chizi, celery uye hummus, tortilla machipisi uye salsa

Zuva 2

• Kudya kwemangwanani: mazai, mbatatisi hashi, bhuruu
• Kwekudya kwemasikati: turkey-uye-yemiriwo quinoa saladi
• Kudya kwemanheru: spaghetti uye meatballs nemuriwo muto uye girazi rewaini
• Zvikafu zvishoma: michero saladhi, trail musanganiswa, makarotsi, uye avocado

Zuva 3

• Kudya kwemangwanani: yakazara-zviyo French toast nema strawberries
• Kwekudya kwemasikati: minestrone soup ine parutivi saladhi
• Kudya kwemanheru: nyama yenguruve zvimedu, mbatatisi yakachekwa, uye bhinzi yegirini
• Zvikafu zvishoma: mazai akaomarara-akaomeswa, matema chokoreti machena, maapuro, uye nzungu ruomba

Pfupiso

Muenzaniso menyu weiyo Slimming World chikafu chinosanganisira mapuroteni akaonda, kuzadza sitachi, michero, miriwo, pamwe nezvimwe zvinogadzirwa nemukaka nemafuta ane hutano. Dzimwe nguva zvinotapira zvinobata uye doro zvinotenderwa futi.

Chinokosha

Iyo Slimming World chikafu chirongwa chinoshanduka chekudya icho chinoodza moyo kuverenga kwecalorie uye chinotarisa pazvikafu zvine hutano, dzimwe nguva maregerero, rutsigiro kuburikidza nemisangano yepamhepo kana ye-mu-munhu, uye kuwedzera chiitiko chemuviri.

Tsvagiridzo inoratidza kuti inogona kubatsira kudzikira, kukurudzira tsika dzakanaka, uye kugadzirisa hutano hwese.

Kana iwe uchifarira kuyedza iyo Slimming World chikafu, ramba uchifunga kuti kubudirira kwako kunoenderana nekuti wakazvipira sei kutevera chirongwa uye kuenda kumisangano.