Kayitli bir beslenme uzmani olarak / diyetisyen kilo kaybi alaninda Bariatric Surgery araciligiyla (bir operasyon agirlik kaybina neden icin tasarlanmis, genellikle karin boyutunu azaltarak calisma), sik sik benim hasta tesvik-ozellikle de kendi agirlik kaybetme ameliyat oldu yil once olan agirligi yukariya dogru tekrar inching olabilir sadece kendi lif tuketiminizi de ucretsiz gidalar "miktarini artirmak icin."
"Free foods" are those that help you get more bang for your buck because they contain a lot of water , fiber, and flavor, which fill you up without a lot of calories. "Ucretsiz gidalar" de, cunku su, lif bir suru iceren size paranin karsiligini daha iyi sekilde alirsiniz ve lezzet olan kalori bir suru olmadan size doldurarak yardimci olurlar. This idea, which is not new, was the premise behind Volumetrics , a book Bu yeni bir sey degil bu fikir, Volumetrics, bir kitabin arkasindaki oncul oldu published in 2000 by Barbara Rolls, Ph.D., and Robert A. Barnett. 2000 yilinda Barbara Rolls, Doktora, ve Robert A. Barnett tarafindan yayinlandi. Rolls is a researcher at Penn State University whose doctorate is in nutrition. Rolls Penn State Universitesi olan doktora beslenme oldugunu bir arastirmaci oldugunu.
While I generally don't advocate diets per se, in my opinion, Roll's theory Ben genellikle diyet basina Bence temsilciligi yoksa, Roll's teorisi of volumetrics is a classic because it's geared toward allowing people to eat more food (particularly fresh fruits and vegetables, which are usually 80 percent to 95 percent water), while at the same time keeping the calories down and hunger pangs at bay. volumetrics nedeniyle insanlarin (ozellikle taze meyve ve sebzeler, genellikle yuzde 95, su yuzde 80) oldugunu, daha fazla yemek yemeye izin yonelik bir klasik oldugunu ayni zamanda tutmak kalorisinin asagi ve aclik acisi defne at. Rolls, who backed up her theories with promising research done back in 1998 and 2000, suggests eating a higher proportion of fiber-rich foods along with adequate portions of lean protein (think skinless chicken breasts, low-fat cheeses, and low-fat veggie burgers) and healthy fats from fish and other sources. Rolls eden umut geri arastirma 1998 yilinda yapilmis ve 2000 ile teorileri yedeklenir, yagsiz protein yeterli bolumleri ile birlikte (dusunuyorum ve dusuk yag veggie derisiz tavuk gogsu, az yagli peynirler lif daha yuksek oranda zengin yiyecekler yemek oneriyor burger) ve balik ve diger kaynaklarin saglikli yaglar.
Here's how to incorporate the volumetrics concept into your meals: Iste nasil yemek icine volumetrics kavramini dahil etmek icin:
Choose very low-density (aka, low-calorie) foods Cok dusuk secin yogunluklu (aka, dusuk kalorili) yiyecekler
Load up on fresh fruits and vegetables. Yuk kadar taze meyve ve sebzeler uzerinde. Try shopping at your local farmer's market for the freshest, most delicious fruits and vegetables at a reasonable cost. Yerel ciftci pazarda en taze, en lezzetli meyve ve sebzeler icin makul bir maliyetle alisveris deneyin.
Limit starchy vegetables like corn, peas, and butternut squash since they're higher in calories (although they do pack a great nutritional punch). Misir, bezelye gibi Sinir nisastali sebze ve butternut kabak beri daha yuksek kalori ettigimiz (ragmen) buyuk bir beslenme zimbasi paketi yapmak.
Drink nonfat or 1-percent milk only. Icecek nonfat veya 1-yuzde sut sadece.
In your cooking, use clear soups or broths, without added fats. Sizin yemek olarak eklenen yag olmadan acik corba veya broths kullanin.
Consume lean proteins: low-fat cheeses and vegetable protein, skinless chicken breast, broiled or grilled fish (no skin), 93-percent lean (or leaner) ground turkey or meat. Yagsiz proteinler: dusuk yagli peynirler ve bitkisel protein, derisiz tavuk gogsu, broiled veya izgara balik (herhangi bir cilt), 93-yuzde tuketir yalin (veya) yer hindi veya et yalin.
Limit high-density (aka, higher-calorie) foods Limiti yuksek yogunluklu (aka, yuksek kalorili) yiyecekler
High-fat chips. Yuksek yagli cips. Even the baked varieties are high in calories and do little to satisfy hunger. Hatta pismis cesitleri kalori ve aclik karsilamak icin kucuk yapmak yuksek.
Cookies. Cerezler. You know it: high in both fat and sugar. Bunu biliyorum: Her iki yag ve seker yuksek.
Chocolate. Cikolata. Dark chocolate has antioxidants and therefore some health benefits, but try to limit yourself to a few small squares per sitting, especially if you're working on weight loss. Koyu cikolata ve bu nedenle, bazi saglik yardimlari antioksidanlar var ama otururken basina birkac kucuk kareler icin kendinizi siniri calistiginizda, ozellikle de kilo kaybi icin calisiyoruz.
Nuts. Somunlar. Again, these have health benefits but also a lot of calories per ounce, so use them sparingly. Yine, bu da ons basina kalori bir cok, cok cok kullanmak saglik faydalari vardir.
Butter. Tereyagi. Lite butters are better choices, but watch the amounts you use of those too. Lite butters iyi secenek, ama seyretmek bu cok miktarda kullanin.
Oils. Yaglar. Even though olive oil is very heart-healthy, like all other oils it packs about 120 calories per tablespoon, so again use sparingly. Ragmen zeytinyagi kalbinde, saglikli, bir corba kasigi basina yaklasik 120 kalori paketlerini tum diger yaglar gibi, bu yuzden daha cok kullaniyorum.
Although the long-term effectiveness of the Volumetrics plan remains to be seen, its basic premise revolves around a healthy way of eating, with plenty of fresh fruits and vegetables and lean protein and fiber. Her ne kadar Volumetrics planinin uzun vadede etkili kalir, onun temel oncul beslenme ve saglikli bir sekilde cevresinde, taze meyve ve sebze ve yagsiz protein ve lif bol ile doner goruldu gerekir. Why not give it a try? Neden bir deneyin? It may just help you lose a little weight, without those hunger pangs! Sadece biraz kilo, bu aclik acisi olmadan yardimci olabilir!
