Tlhatlhobo ea Lijo tsa Lefats'e Slimming: Na E ea Sebetsa Bakeng sa Ho Theola Boima ba 'Mele?

Litaba

• Lijo tsa Slimming World ke eng?
• Mokhoa oa ho latela lijo tsa Slimming World
• Na e ka u thusa ho theola boima ba 'mele?
• Melemo e meng e ka bang teng
• Litla-morao tse ka bang teng
• Lijo tse lokelang ho jeoa
• Lijo tseo u lokelang ho li qoba
• Sample menu
• Letsatsi la 1
• Letsatsi la 2
• Letsatsi la 3
• Ntlha ea bohlokoa

Lintlha tsa lijo tsa Healthline: 4 ho tse 5

Lijo tsa Slimming World ke leano le tenyetsehang la ho ja le qalileng Great Britain.

E khothalletsa ho ja ka mokhoa o leka-lekaneng le ho ikhotsofatsa ka linako tse ling 'me ha e kenyelletse ho bala lik'halori kapa lithibelo tsa lijo, ka sepheo sa ho khothaletsa boitšoaro bo botle bophelo bohle.

Lilemong tsa morao tjena, lijo tsa Slimming World li se li tsebahala haholo United States.

Liphuputso tse 'maloa li fana ka maikutlo a hore e kanna ea sebetsa bakeng sa ho theola boima ba' mele le ho etsa liphetoho boits'oarong bo botle, empa ho na le liphokotso tse ling (,,).

Sengoloa sena se lekola lijo tsa Slimming World le hore na e sebetsa bakeng sa tahlehelo ea boima ba 'mele.

Tekanyetso ea lintlha tsa lintlha

• Lintlha tse akaretsang: 4
• Ho theola boima ba 'mele ka potlako: 3
• Ho theola boima ba 'mele nako e telele: 3.75
• Ho bonolo ho e latela: 4
• Boleng ba phepo e nepahetseng: 4.25

LINTLHA TSA SEHLOOHO: Lijo tsa Slimming World ha li khothalletse palo ea likhalori mme e shebana le lijo tse phetseng hantle, tšoarelo ea linako tse ling, ts'ehetso ea sehlopha le keketseho ea boikoetliso. E ka thusa ho theola boima ba 'mele mme ea khothaletsa mekhoa e metle.

Lijo tsa Slimming World ke eng?

Slimming World e thehiloe lilemo tse 50 tse fetileng ho la Great Britain ke Margaret Miles-Bramwell.

Kajeno, e ntse e tsoela pele ho kenya tšebetsong mofuta oa mantlha oa ho ja ka mokhoa o sa thibeleng le tikoloho ea sehlopha se ts'ehetsang (4).

Morero oa lenaneo ke ho u thusa ho theola boima ba 'mele le ho ba le boits'oaro bo botle ntle le ho ikutloa u le lihlong kapa ho tšoenyeha ka khetho ea lijo le ho ameha haholo ka thibelo ea likhalori ().

Haholo-holo, Slimming World e khothalletsa mokhoa oa ho ja o bitsoang Food Optimizing o kenyelletsang ho tlatsa liprotheine tse omeletseng, li-starch, litholoana le meroho, ho eketsa lihlahisoa tsa lebese le lijo-thollo tse nang le khalsiamo e ngata le fiber, mme ka linako tse ling ho ja lijo.

Batšehetsi ba bolela hore mokhoa ona oa ho ja le ho itšebelletsa kalafo ha o li lakatsa ho etsa hore o be le monyetla oa ho fihlela sepheo sa hau sa ho ja le ho theola boima ba 'mele ().

Lenaneo la Slimming World le boetse le fana ka lihlopha tsa ts'ehetso beke le beke inthaneteng kapa ka seqo libakeng tse ling, hammoho le mehopolo ea ho etsa mekhoa ea boikoetliso ().

Kakaretso

Slimming World ke leano le feto-fetohang la ho ja le etselitsoeng ho u thusa ho theola boima ba 'mele le ho phela hantle ka ho ja ntle le lithibelo, ts'ehetso ea sehlopha le ho ikoetlisa.

Mokhoa oa ho latela lijo tsa Slimming World

Mang kapa mang a ka qala ka lijo tsa Slimming World ka ho ingolisa sechaba marang-rang liwebosaeteng tsa bona tsa U.S. kapa UK.

Litho tsa sechaba sa Slimming World li laetsoe ka Ntlafatso ea Lijo, e kenyeletsang mehato e meraro e latelang (4, 5):

1. Tlatsa "Lijo tsa Mahala." Tsena ke lijo tse phelisang hantle le tse khotsofatsang, joalo ka nama e se nang mafura, mahe, tlhapi, pasta ea koro e felletseng, litapole, meroho le litholoana.
2. Kenya "Likeketso tse phetseng hantle." Li-add-ins tsena li na le calcium, fiber le limatlafatsi tse ling tsa bohlokoa, ho kenyeletsoa lijo tsa lebese, linate, lipeo le lithollo tse felletseng.
3. Thabela "Syns" tse 'maloa. E khuts'oane bakeng sa ts'ebelisano 'moho, li-syns ke ka linako tse ling li ts'oaroang joalo ka joala le lipompong tse nang le likhalori tse ngata.

Ho thusa litho ho phutholoha ka Food Optimizing, Slimming World e fana ka diresepe le lenane la lijo ka mekhahlelo ena ka li -app tsa bona tsa marang-rang le li-smartphone. Ha ho na melao e amanang le ho bala khalori kapa thibelo ea lijo.

Litho li boetse li fuoa phihlello ea liboka tsa sehlopha tsa beke le beke tse etelloang inthaneteng kapa ka seqo ke moeletsi ea koetlisitsoeng oa Slimming World. Likopano tsena li reretsoe ho fana ka tataiso le ts'ehetso.

Haholo-holo, litho li na le monyetla oa ho bua ka boiphihlelo ba bona le boits'oaro ba boits'oaro bo ka thibelang katleho ea boima ba 'mele. Ka thuso ea sehlopha, litho li ka nahana ka mekhoa e mecha ea ho hlola litšitiso tsa bona ().

Ha litho li ikutloa hore li ikemiselitse ho etsa tloaelo ea ho ikoetlisa, Slimming World e fana ka ts'ehetso, likoranta tsa ts'ebetso, le mehopolo bakeng sa ho eketsa boikoetliso ba hau butle-butle.

Slimming World inthaneteng liphutheloana li tsoa ho $ 40 likhoeli tse 3 ho isa ho $ 25 bakeng sa khoeli e le 'ngoe. Kamora ho ingolisa ho ngolisa pele, ho bitsa $ 10 ka khoeli ho tsoela pele (5).

Litho tsa Slimming World li ka khaotsa ho ba setho ka nako efe kapa efe 'me ha ho hlokahale hore li reke li-supplement kapa lisebelisoa tse ling nakong ea lenaneo.

Kakaretso

Lijo tsa Slimming World li kenyelletsa ho latela mokhoa o tenyetsehang oa ho ja o bitsoang Food Optimizing o sa shebaneng le ho bala khalori kapa thibelo mme ho fapana le moo o khothaletsa ho nka karolo libokeng tsa beke le beke le ho eketsa boikoetliso ba hau ha o se o loketse.

Na e ka u thusa ho theola boima ba 'mele?

Liphuputso tse 'maloa li bonts'a hore Slimming World e ka sebetsa hantle bakeng sa tahlehelo ea boima ba' mele.

Sena se ka etsahala hobane mokhoa oa ho ja o feto-fetohang oa Slimming World o thusa batho ho lula tseleng ntle le ho ikutloa ba thibetsoe ka ho fetelletseng, ka hona ho ba etsa hore ba khone ho fihlela lipheo tsa bona tsa boima ba 'mele (,).

Phuputso e 'ngoe ho batho ba baholo ba limilione tse 1.3 ba ileng libokeng tsa Slimming World beke le beke United Kingdom le Ireland ba fumane hore ba eang bonyane 75% ea mananeo ba lahlehetsoe ke karolelano ea 7.5% ea boima ba bona ba ho qala ho feta likhoeli tse 3 ().

Phuputso e 'ngoe ho batho ba baholo ba ka bang 5,000 e hlokometse hore bankakarolo ba eang libokeng tse 20 ho tse 24 tsa Slimming World ka likhoeli tse 6 ba theotse liponto tse 19.6 ka karolelano ().

Boithuto bo bong bo fana ka sephetho se ts'oanang, ho fana ka maikutlo a hore ho ea libokeng tse ngata tsa tšehetso beke le beke ho amana le ho theola boima ba 'mele haholo lijong tsena (,).

Leha ho le joalo, hopola hore tse 'maloa tsa lithuto tsena li ne li tšehelitsoe ke Slimming World, e kanna ea ba le tšusumetso liphethong (,,).

Leha ho le joalo, liphetho tse sa fetoheng li bontša hore lijo tsena e ka ba tsela e atlehang ea ho theola boima ba 'mele ka tsela e phetseng hantle.

Leha ho le joalo, joalo ka ha ho jeoa eng kapa eng, ho theola boima ba 'mele ka Slimming World ho kanna ha itšetleha ka hore motho ka mong o latela lenaneo, ho nka karolo libokeng tsa sehlopha, le nako ea ho ba setho.

Kakaretso

Liphuputso tse 'maloa li bonts'a hore ho latela lijo tsa Slimming World ho sebetsa bakeng sa ho theola boima ba' mele. Nako ea ho ba setho le ho ba teng libokeng tsa sehlopha ho bonahala li hokahane le tahlehelo e kholo ea boima ba 'mele.

Melemo e meng e ka bang teng

Ntle le ho theola boima ba 'mele, lijo tsa Slimming World li ka u thusa ho ba le litloaelo tse tšoarellang le ho ntlafatsa bophelo ba hau ka kakaretso.

Phuputso e 'ngoe ho batho ba baholo ba ka bang 3,000 e fumane hore ba lijong tsa Slimming World ba tlalehile phetoho e kholo molemong oa lijo tse phetseng hantle le keketseho ea boikoetliso kamora ho qala lenaneo ().

Ho feta moo, ho feta 80% ea bankakarolo ba hlokometse ntlafatso ho bophelo ba bona ka kakaretso ().

Liphetho tsena li fana ka maikutlo a hore Slimming World e ka thusa batho ho kenya tšebetsong liphetoho tse sa khothalletseng tahlehelo ea boima ba 'mele feela empa hape li ntlafatsa likarolo tse' maloa tsa bophelo bo botle.

Ntle le moo, kaha Slimming World e thusa batho ho theola boima ba 'mele, e ka fokotsa moroalo mme ea fokotsa menyetla ea maemo a sa foleng a amanang le botenya, joalo ka mofuta oa 2 lefu la tsoekere, khatello e phahameng ea mali le lefu la pelo (,).

Leha ho le joalo, lipatlisiso mabapi le litlamorao tsa Slimming World maemong ana lia haella.

Kamora nako, Slimming World e kanna ea ba mokhoa o bolokang chelete ho feta oa ho phekola botenya le botena.

Phuputso e 'ngoe e hlokometse hore ho bua ka batho ba neng ba nonne haholo ho Slimming World e ne e le karolo ea boraro ea litšenyehelo tsa ho phekola botenya ka meriana e tsebahalang ea ho theola boima ba' mele joaloka orlistat (12).

Kakaretso

Litho tsa sechaba sa Slimming World li tlalehile ho ba le mekhoa e metle ea bophelo bo botle le ho ntlafatsoa ke bophelo bo botle ntle le ho theola boima ba 'mele. Lijo tseo hape e ka ba mokhoa o bolokang chelete e ngata oa ho phekola le ho thibela boima bo feteletseng le botenya.

Litla-morao tse ka bang teng

Le ha lijo tsa Slimming World li ka thusa batho ho theola boima ba 'mele, li na le mathata a mang.

Bakeng sa le leng, ho fihlela katleho ea boima ba 'mele le Slimming World ho latela boitlamo ba motho ka mong lenaneong.

Le ha barupeluoa ba na le khetho ea ho ea libokeng tsa sehlopha marang-rang ho fapana le ho kena ka seqo, ho ntse ho ka ba thata ho ba bang ho kenya liboka mananeong a bona a maphathaphathe.

Ho lokisetsa diresepe tse phetseng hantle tsa Slimming World le hona ho ka ba thata ho batho ba nang le boiphihlelo le nako e fokolang ea ho pheha. Ntle le moo, litefiso tsa khoeli le khoeli tsa ho ba setho li kanna tsa ba theko e boima haholo ho ba bang.

Kamora nako, kaha Slimming World e nyahamisa ho bala likhalori ebile e sa hlalose boholo ba likarolo tse loketseng bakeng sa Free Foods ea lenaneo, batho ba bang ba ka li ja ho tlōla.

Le ha Lijo tsa Mahala li khotsofatsa, tse ling li ka ba le lik'hilojule tse ngata ebile li na le limatlafatsi tse fokolang, ho kenyeletsoa litapole le raese. Ho ja likarolo tse kholo tsa lijo tsena ho ka tlatselletsa ho itjelleng hofeta, ho ka thibelang boima ba 'mele.

Litapole, raese, bijoux, litholoana, le lijo tse ling tsa "mahala" tse nang le starch le tsona li ka lebisa ho li-spikes tsa tsoekere maling mme e ka ba bothata ho batho ba nang le lefu la tsoekere ().

Kakaretso

Ho ka ba thata ho batho ba bang ho latela lenaneo la Slimming World, haholoholo ba nang le nako e lekanyelitsoeng, chelete e kenang le tsebo ea ho pheha. Ho feta moo, batho ba bang ba ka ja ho tlōla tekano lenaneong la Food Foods, ba sitisa boiteko ba bona ba ho theola boima ba 'mele.

Lijo tse lokelang ho jeoa

Lenaneo la Slimming World le arola lijo ka mekhahlelo e meraro: Lijo tsa Mahala, Li-Healthy Extras le Syns.

Lijo tsa mahala li tlatsa empa li na le lik'hilojule tse tlase. Lijong tsa Slimming World, lijo tsena li lokela ho etsa boholo ba lijo tsa hau le lijo tse bobebe. Sehlopha sena se kenyelletsa empa ha se felle feela ho (14):

• Liprotheine tse bobebe: mahe, nama ea khomo, nama ea kolobe, nama ea kolobe, salmon, litlhapi tse tšoeu (cod, tilapia, halibut, le tse ling tse ngata), shellfish (crab, shrimp, lobster le tse ling)
• Starches: litapole, raese, quinoa, farro, motsoala, linaoa, koro e felletseng le pasta e tšoeu
• Litholoana le meroho kaofela: broccoli, spinach, cauliflower, pelepele ea tšepe, monokotsoai, liapole, libanana, lilamunu

Ho kopana le litlhahiso tsa mafura a letsatsi le letsatsi, khalsiamo le mafura a phetseng hantle, lijo tsa Slimming World le tsona li kenyelletsa Healthy Extras. Likarolo tse khothalletsoang li fapana ho latela lijo, tse hlalositsoeng lisebelisuoa tse fuoeng ba ngolisetsang lenaneo.

Mehlala e meng ea likeketso tsena ke (14):

• Lihlahisoa tsa lebese: lebese, kottage chisi, chisi tse ling, Greek e se nang mafura kapa mafura a se nang mafura
• Lihlahisoa tse nang le fiber e phahameng haholo le lihlahisoa tsa lijo-thollo: bohobe ba lijo-thollo kaofela, habore
• Linate le lipeo: lialmonde, walnuts, pistachios, peo ea folaxe, peo ea chia

Lenaneo le fana ka diresepe tse 'maloa le mehopolo ea lijo e shebileng haholo-holo liprotheine tse omeletseng, litholoana, meroho le setache sa "mahala", ka likarolo tse nyane tsa Healthy Extras.

Kakaretso

Lijo tsa Slimming World li shebana le ho ja boholo ba Lijo tsa Mahala tse kenyelletsang liprotheine tse omeletseng, setache, litholoana le meroho, hammoho le likarolo tse nyane tsa Li-Healthy Extras, joalo ka lebese, lijo-thollo kaofela, linate le lipeo.

Lijo tseo u lokelang ho li qoba

Lijo tsohle li lumelloa lijong tsa Slimming World, empa lipompong, lijo tse ntlafalitsoeng haholo le joala li reretsoe ho lekanyetsoa ho isa bohōleng bo itseng.

Litho li khothaletsoa ho thabela li-Syns tsena nako le nako ho khotsofatsa litakatso le ho ikutloa ba sa lekehe ho tsoa tseleng, leha likarolo tse ling li ipapisitse le litlhoko le lipheo tsa hau.

Li-syn li kenyelletsa (14):

• Lipompong: makoenya, likuku, likuku, lipompong, libiskiti
• Joala: biri, veine, vodka, gin, tequila, lino-mapholi tse tsoakiloeng
• Lino tse tsoekere: lino-mapholi, lero la litholoana, lino-mapholi

Kakaretso

Le ha lijo tsa Slimming World li sa thibele lijo leha e le life, e fana ka maikutlo a ho lekanyetsa lipompong le lino tse tahang ka linako tse ling.

Sample menu

Kaha lijo tsa Slimming World ha li thibele lijo leha e le life, ho bonolo haholo ho li latela.

Mehlala ea matsatsi a mararo ea lijo tsa Slimming World ke ena.

Letsatsi la 1

• Lijo tsa hoseng: tšepe-khaola oatmeal le litholoana le walnuts
• Lijo tsa mots'eare: Boroa-bophirimela salate e khethiloeng ka linaoa tse ntšo
• Lijo tsa mantsiboea: khoho ea sesame le raese le broccoli, hammoho le brownie e nyane
• Lijo tse bobebe chisi ea khoele, celery le hummus, li-chips tsa tortilla le salsa

Letsatsi la 2

• Lijo tsa hoseng: mahe, hashe ea litapole, blueberries
• Lijo tsa mots'eare: salate ea quinoa ea Turkey le meroho
• Lijo tsa mantsiboea: spaghetti le li-meatball tse nang le mongobo oa meroho le khalase ea veine
• Lijo tse bobebe salate ea litholoana, motsoako oa litsela, lihoete le avocado

Letsatsi la 3

• Lijo tsa hoseng: lijo-thollo tsa French tse nang le fragole
• Lijo tsa mots'eare: sopho ea minestrone e nang le salate e lehlakoreng
• Lijo tsa mantsiboea: Lihoete tsa nama ea kolobe, litapole tse khotliloeng le linaoa tse tala
• Lijo tse bobebe mahe a phehiloeng ka thata, lisekoere tse lefifi tsa chokolete, liapole le botoro ea matokomane

Kakaretso

Sampole ea lijo tsa Slimming World e kenyelletsa boholo ba liprotheine tse omeletseng, ho tlatsa setache, litholoana le meroho, hammoho le lihlahisoa tse ling tsa lebese le mafura a phetseng hantle. Liketso tse tsoekere le joala ka linako tse ling le tsona lia lumelloa.

Ntlha ea bohlokoa

Lijo tsa Slimming World ke leano le feto-fetohang la ho ja le nyahamisang ho bala li-calorie mme le tsepamisitse maikutlo ho lijo tse phetseng hantle, ho tšoareloa ka linako tse ling, ts'ehetso ka liboka tsa inthanete kapa tsa batho ka bomong, le ho ikoetlisa ho eketsehileng.

Phuputso e bonts'a hore e ka thusa ho theola boima ba 'mele, ea khothaletsa mekhoa e metle le ho ntlafatsa bophelo bo botle ka kakaretso.

Haeba u thahasella ho leka lijo tsa Slimming World, hopola hore katleho ea hau e tla latela hore na u ikemiselitse hakae ho latela moralo le ho ea libokeng.