Malangizo Ochepetsa Kuwonda ndi Atkins Diet

Zakudya za Atkins ndi chakudya chochepa cha carb, kawirikawiri kwa iwo omwe akufuna kuchepetsa thupi zakudya zathanzi monga analimbikitsa.

Chakudyachi chimati mukhoza kuchepetsa thupi mwa kudya zakudya zomanga thupi ndi mafuta ambiri monga momwe mukufunira, bola ngati simukudya zakudya zamtundu wambiri.

"The Atkins Diet" Polemba mabuku ogulitsidwa kwambiri pazakudya mu 1972, Dr. Zinaperekedwa ndi dokotala wotchedwa Robert C. Atkins.  Kuyambira nthawi imeneyo, "dr atkins zakudya" Linakhala lotchuka padziko lonse lapansi ndipo mabuku ena ambiri alembedwa ponena za ilo.

Kuyambira nthawi imeneyo, zakudyazo zakhala zikuyang'aniridwa bwino ndipo zasonyezedwa kuti zimapangitsa kuti thupi likhale lolemera kwambiri kuposa zakudya zopanda mafuta, komanso kusintha kwabwino kwa shuga m'magazi, HDL (cholesterol yabwino), triglycerides, ndi zizindikiro zina za thanzi.

Chifukwa chachikulu chomwe zakudya zotsika kwambiri za carb ndizothandiza pakuchepetsa thupi; Anthu akachepetsa kudya kwa ma carbohydrate ndikudya zomanga thupi zambiri, chilakolako chawo chimachepa ndipo amangodya zopatsa mphamvu zochepa popanda kuyesetsa.

Kodi Atkins Diet ndi chiyani?

Zakudya za Atkins kwa odwala ake. Ndi chakudya chochepa cha carb chopangidwa ndi Robert C. Atkins.

Dokotalayo anachotsa magwero onse a chakudya chosavuta, chomwe ndi shuga, ndipo analola odwala ake kudya mapuloteni ambiri, mafuta athanzi komanso zakudya zovuta (masamba ndi zipatso). 

Njirayi inawonetsa zotsatira zake mwamsanga ndipo inasandulika kukhala dokotala wodalirika yemwe amalangizidwa kuti achepetse thupi.

Kodi Zakudya za Atkins Zimatheka Bwanji?

4-Stage Diet Plan

Zakudya za Atkins Imagawidwa m'magawo 4 osiyanasiyana:

Gawo 1 (kulowetsa)

M`pofunika kudya zosakwana 2 magalamu a chakudya patsiku kwa 20 milungu. Idyani zakudya zokhala ndi mafuta ambiri, zokhala ndi mapuloteni ambiri ndi masamba otsika kwambiri monga masamba obiriwira.

Gawo 2 (kulinganiza)

Pang'onopang'ono onjezerani mtedza wambiri, masamba otsika kwambiri komanso zipatso zochepa pazakudya zanu.

Gawo 3 (kukonza bwino)

Mukakhala pafupi kwambiri ndi kulemera kwanu komwe mukufuna, onjezerani ma carbohydrates pazakudya zanu mpaka kuchepa thupi kuchepe.

Gawo 4 (kukonza)

Pokhala ndi cholinga chofuna kukhala wonenepa, mutha kudya zakudya zopatsa thanzi zomwe thupi lanu lingalole.

Komabe, masitepewa ndi ovuta kwambiri ndipo sangakhale ofunikira. Malingana ngati mutsatira ndondomeko ya chakudya pansipa, mudzaonda. Anthu ena amasankha kudumpha gawo loyamba ndikudya masamba ndi zipatso kuyambira pachiyambi. Njira imeneyi ingakhalenso yothandiza kwambiri.

Ena amangosankha kukhalabe mu gawo la induction mpaka kalekale. Ichi ndi dongosolo lina lazakudya lotchedwa ketogenic diet.

Zakudya kupewa

Zakudya za AtkinsMuyenera kupewa zakudya izi mu:

Shuga: Zakumwa zoziziritsa kukhosi, timadziti, keke, maswiti, ayisikilimu, etc.

Zipatso: Tirigu, rye, balere, mpunga.

Mafuta a masamba: Mafuta a soya, mafuta a chimanga, mafuta a thonje, mafuta a canola ndi ena.

Mafuta a Trans: Mafuta omwe ali ndi mawu oti "hydrogenated" pamndandanda wazinthu zomwe zimapezeka nthawi zambiri muzakudya zokonzedwa.

Zakudya "zakudya" ndi "zakudya zochepa": Nthawi zambiri imakhala ndi shuga wambiri.

Zakudya zama carb ambiri: Kaloti, turnips etc. (Kuphunzitsidwa kokha).

Zipatso zambiri za carb: Nthochi, apulo, lalanje, peyala, mphesa (kulowetsa kokha).

Zowuma: Mbatata, mbatata (kulowetsa kokha).

Zamasamba: Lentil, nandolo etc. (Kuphunzitsidwa kokha).

Zakudya Zomwe Mungadye

Zakudya za AtkinsMuyenera kudya zakudya zathanzi izi.

Nyama: Ng'ombe, nkhosa, nkhuku, nyama yankhumba ndi ena.

Nsomba zamafuta ndi nsomba zam'madzi: Salmon, sardines, trout, etc.

Dzira: Athanzi kwambiri ndi omwe ali ndi "mazira akuyandama" komanso "olemera ndi omega-3".

Zakudya zamafuta ochepa: Kale, sipinachi, broccoli, katsitsumzukwa ndi ena.

Mkaka wonse: Batala, tchizi, yogurt yodzaza mafuta.

Mtedza ndi mbewu: Ma almond, mtedza, walnuts, mbewu za mpendadzuwa etc.

Mafuta abwino: Mafuta owonjezera a azitona, mafuta a kokonati ndi mafuta a avocado.

Malingana ngati mukudya gwero la mapuloteni muzakudya zanu pamodzi ndi masamba, mtedza ndi mafuta ena athanzi, mudzachepa thupi.

Mutha kudya ma carbohydrate athanzi pambuyo pa gawo lophunzitsira

Ndi chakudya chosavuta kusintha. Pokhapokha pakadutsa milungu iwiri muyenera kuchepetsa kudya kwazakudya zanu zathanzi.

Mukamaliza kulowetsedwa, mutha kudya pang'onopang'ono mbewu zathanzi komanso zakudya zopatsa thanzi monga ndiwo zamasamba, zipatso, zipatso, mbatata, nyemba, oats ndi mpunga.

Koma ngakhale mutakwaniritsa zolinga zanu zowonda, mudzafunikabe kudya ma carbs otsika kwa moyo wanu wonse. Ngati mutayamba kudya zakudya zakale zomwezo mofanana ndi kale, mudzanenepanso. Izi amapita aliyense kuwonda zakudya komanso.

Zomwe Mungadye Nthawi Zina

Zakudya za AtkinsPali zakudya zambiri zokoma zomwe mungadye. Izi ndi zakudya monga nyama yankhumba, kirimu, tchizi, ndi chokoleti chakuda. Zambiri mwa izi sizimakondedwa chifukwa cha kuchuluka kwamafuta ndi ma calories.

Komabe, mukamadya zakudya zokhala ndi ma carb ochepa, mafuta amakhala gwero lamphamvu la thupi lanu ndipo zakudya izi zimakhala zovomerezeka.

zakumwa

Zakudya za AtkinsZakumwa zina zovomerezeka ndi:

Kuti: Monga nthawi zonse, madzi ayenera kukhala chakumwa chanu chachikulu.

Khofi: Khofi ali ndi ma antioxidants ambiri ndipo ndi wathanzi.

Tiyi wobiriwira: Chakumwa chopatsa thanzi kwambiri.

Zakudya za Atkins ndi Zamasamba

Zakudya za AtkinsNdizotheka kuzipanga kukhala zamasamba (komanso zamasamba), koma ndizovuta. Mutha kugwiritsa ntchito zakudya za soya popanga mapuloteni komanso kudya mtedza ndi mbewu zambiri.

Mafuta a azitona ndi mafuta a kokonati ndi magwero abwino kwambiri a mafuta opangidwa ndi zomera. Mukhozanso kudya mazira, tchizi, batala, zonona ndi zina zamkaka zokhala ndi mafuta ambiri.

Mndandanda wa Zakudya Zakudya za Atkins

pano, Zakudya za Atkins sampuli menyu zilipo. Ndiwoyenera ku induction gawo, koma muyenera kuwonjezera zakudya zamafuta, ndiwo zamasamba ndi zipatso zina pamene mukupita ku magawo ena.

Atkins Diet List

Lolemba

Chakudya cham'mawa: Mazira ndi masamba okonzeka ndi mafuta

Chakudya chamasana: Chicken saladi ndi mafuta a azitona ndi ochepa hazelnuts.

Chakudya chamadzulo: Masamba ndi nyama.

Lachiwiri

Chakudya cham'mawa: Mazira a nyama yankhumba.

Chakudya chamasana: Zotsalira usiku watha.

Chakudya chamadzulo: Cheeseburger ndi masamba ndi batala.

Lachitatu

Chakudya cham'mawa: Omelet wamasamba mu batala.

Chakudya chamasana: Saladi ya masamba ndi mafuta a maolivi.

Chakudya chamadzulo: Nyama yokazinga ndi masamba.

Lachinayi

Chakudya cham'mawa: Mazira ndi masamba okonzeka ndi mafuta.

Chakudya chamasana: Zotsalira za chakudya cham'mbuyomo.

Chakudya chamadzulo: Salmoni ndi mafuta ndi masamba.

Friday

Chakudya cham'mawa: Mazira a nyama yankhumba.

Chakudya chamasana: Chicken saladi ndi mafuta a azitona ndi ochepa hazelnuts.

Chakudya chamadzulo: Meatballs ndi masamba.

Loweruka

Chakudya cham'mawa: Masamba omelet ndi batala.

Chakudya chamasana: Zotsalira madzulo apitawa.

Chakudya chamadzulo: Cutlet ndi masamba.

Sunday

Chakudya cham'mawa: Dzira ndi nyama yankhumba

Chakudya chamasana: Zotsalira madzulo apitawa.

Chakudya chamadzulo: Mapiko a nkhuku okazinga ndi ndiwo zamasamba.

Gwiritsani ntchito masamba osiyanasiyana muzakudya zanu.

Zakudya Zathanzi Zochepa Za Carb

Omwe ali pazakudya za Atkins akuganiza kuti chilakolako chawo chimachepa pochita izi. Amanena kuti amamva kukhuta ndi chakudya 3 patsiku (nthawi zina chakudya cha 2).

Komabe, mukakhala ndi njala pakati pa chakudya, mutha kusankha zokhwasula-khwasula zotsatirazi zathanzi komanso zotsika kwambiri:

- Zatsala madzulo apitawa.

- Dzira lophika.

- Chidutswa cha tchizi.

- Chidutswa cha nyama.

- Ma hazelnuts ochepa.

- Yoghurt.

- Strawberries ndi zonona.

- Kaloti wakhanda (samalani panthawi yophunzitsira).

- Zipatso (kulowa pambuyo).

Ubwino wa Zakudya za Atkins

- Amachepetsa kuchuluka kwa triglyceride m'magazi.

- Imathandizira metabolism.

- Amayendetsa mafuta.

- Kupititsa patsogolo kukumbukira ndi ntchito za ubongo.

- Kumawonjezera mphamvu.

- Amachepetsa cholesterol ya LDL.

- Imathandiza kumanga minofu yowonda.

- Imawongolera kugona bwino.

- Imathandiza kuchepetsa thupi.

- Ndi yosavuta kugwiritsa ntchito.

Atkins Diet Harms

Omwe amawonda ndi zakudya za Atkins;

- M'milungu iwiri yoyambirira, chilakolako cha shuga ndi zakudya zotsekemera chimayamba ndipo chimakhala chosakhazikika chifukwa cha izi.

- Zingayambitse mutu.

- Mutha kumva kutopa komanso ulesi.

- Atha kukhala ndi nseru.

Kodi Zakudya za Atkins Ndi Zotetezeka?

Inde, Zakudya za Atkins ndi zotetezeka. Ndipo zimakuthandizani kuti muchepetse thupi pakangopita milungu ingapo. Mu 1972, Dr. Chiyambireni kupangidwa kwake ndi Atkins, adakumana ndi ma tweaks ambiri omwe amapangitsa kuti zakudyazo zikhale zathanzi.

Chinthu chachikulu chomwe chikuvutitsa asayansi ndicho kudya mafuta ochuluka a nyama kuchokera ku nyama. Ndiko kuti, ngati mukonza zakudya ndikudya nkhuku kapena zakudya zopatsa thanzi kuchokera ku nyama, Zakudya za Atkins ndi zotetezeka kotheratu.

Chifukwa;

Ngati mwatsimikiza kutsatira zakudya izi, Buku la Atkins DietPezani ndipo yambani msanga. Zakudya za AtkinsNdi njira yathanzi komanso yothandiza yochepetsera thupi. Simudzakhumudwitsidwa.