Mazano ekuderedza uremu neAtkins Diet

Atkins kudya kudya kwakaderera-carb, kazhinji kune avo vanoda kuderedza uremu kudya kunovaka muviri sezvakakurudzirwa.

Chikafu ichi chinoti unogona kuderedza uremu nekudya mapuroteni nemafuta akawanda sezvaunoda, chero ukasadya chikafu chine macarbohydrates.

"The Atkins Diet" Kunyora mabhuku anotengeswa zvakanyanya nezvekudya muna 1972, Dr. Yakaiswa mberi nachiremba anonzi Robert C. Atkins.  Kubva panguva iyoyo, "dr atkins kudya" Yakava yakakurumbira munyika yose uye mamwe mabhuku akawanda akanyorwa pamusoro payo.

Kubva panguva iyo, kudya kwakanyatsoongororwa uye kwakaratidza kuti kunokonzera kurasikirwa kukuru kudarika kudya kwemafuta mashoma, uye kuvandudzwa kwakanaka kweshuga yeropa, HDL (yakanaka cholesterol), triglycerides, uye zvimwe zviratidzo zvehutano.

Chikonzero chikuru nei kudya kwakaderera-carb kunoshanda pakuderedza uremu; Kana vanhu vakaderedza kudya kwavo kabhohaidhiretsi uye kushandisa mapuroteni akawanda, havi yavo yekudya inodzikira uye vanobva vangodya macalorie mashoma pasina kuyedza.

Chii chinonzi Atkins Diet?

Atkins kudya kuvarwere vake. Icho chikafu chakaderera-carb chakagadzirwa naRobert C. Atkins.

Chiremba akabvisa zvitubu zvese zvemacarbohydrates ari nyore, kureva shuga, uye akabvumira varwere vake kuti vadye mapuroteni akawanda, mafuta ane hutano uye makabhohaidhiretsi akaomarara (miriwo nemichero). 

Iyi nzira yakaratidza migumisiro yekukurumidza uye yakashandurwa kuva chiremba anovimbika-yakakurudzirwa kuora muviri kudya.

Ko Atkins Diet Inoitwa Sei?

4-Stage Diet Plan

Atkins kudya Yakakamurwa kuita 4 matanho akasiyana:

Danho 1 (induction)

Izvo zvinodikanwa kushandisa isingasviki makumi maviri magiramu emacarbohydrates pazuva kwemavhiki maviri. Idya chikafu chine mafuta akawanda, cheprotein nemiriwo yakaderera-carb yakadai semashizha ane mashizha.

Danho 2 (kuenzanisa)

Zvishoma nezvishoma wedzera mamwe nzungu, miriwo yakaderera-carb uye michero mishoma mukudya kwako.

Nhanho 3 (yakanaka kugadzirisa)

Paunenge uri pedyo zvakanyanya nehuremu hwako, wedzera mamwe makabhohaidhiretsi pakudya kwako kusvikira uremu hwadzikira.

Danho 4 (kuchengetedza)

Nekuvavarira kuchengetedza uremu, unogona kudya akawanda makabhohaidhiretsi ane hutano sezvaunogona kushivirira muviri wako.

Zvisinei, matanho aya akati omei uye angasave madikanwa. Chero bedzi iwe uchitevera chirongwa chekudya chiri pasi apa, iwe ucharasikirwa uremu. Vamwe vanhu vanosarudza kusvetuka chikamu chekutanga uye kudya miriwo nemichero kubva pakutanga. Iyi nzira inogonawo kushanda zvikuru.

Vamwe vanongosarudza kuramba vari muchikamu che induction nekusingaperi. Ichi chimwe chirongwa chekudya chinonzi ketogenic diet.

Zvokudya zvekudzivisa

Atkins kudyaIwe unofanirwa kudzivisa izvi zvekudya mu:

Shuga: Zvinwiwa zvinyoro, zvinwiwa, keke, candy, ice cream, nezvimwe.

Zviyo: Gorosi, rye, bhari, mupunga.

Mafuta emiriwo: Soybean mafuta, chibage mafuta, cottonseed oil, canola oil nezvimwe.

Trans mafuta: Mafuta ane izwi rekuti "hydrogenated" mune runyorwa rwezvigadzirwa zvinowanzo kuwanikwa mukudya kwakagadzirwa.

"Diet" uye "low-fat" chikafu: Kazhinji ine shuga yakawanda kwazvo.

High-carb muriwo: Karoti, turnips nezvimwe. (Induction chete).

High-carb michero: Banana, apuro, orenji, pear, mazambiringa (induction chete).

Starches: Mbatata, mbatatisi (induction chete).

Legumes: Lentils, chickpeas nezvimwe. (Induction chete).

Zvokudya Zvaunogona Kudya

Atkins DietUnofanira kudya zvokudya izvi zvine utano.

Nyama: Beef, gwayana, huku, bacon nevamwe.

Hove dzine mafuta nehove dzemugungwa: Salmon, trout, sardine nezvimwe.

Zai: Iwo ane hutano ndeaya ane "mazai anoyangarara" uye "akafumiswa neomega-3".

Low-carb muriwo: Kale, sipinashi, broccoli, asparagus nevamwe.

Mukaka wose: Butter, cheese, full-fat yoghurt.

Nzungu nemhodzi: Almonds, nzungu, walnuts, mhodzi dzesunflower nezvimwe.

Mafuta ane hutano: Extra virgin olive oil, kokonati mafuta uye avocado mafuta.

Chero bedzi iwe uchidya sosi yeprotein mukudya kwako pamwe nemiriwo, nzungu uye mamwe mafuta ane hutano, iwe unozoonda.

Iwe unogona kudya macarbohydrate ane hutano mushure mechikamu cheiyo induction

Icho chaicho chikafu chinoshanduka. Chete panguva ye2-vhiki induction chikamu iwe unofanirwa kudzikisira yako ine hutano carbohydrate kudya.

Mushure mokunge induction yapera, iwe unogona zvishoma nezvishoma kudya zviyo zvine utano uye makhahydrates ane hutano akadai sepamusoro-carb miriwo, michero, majiroji, mbatatisi, nyemba, oats uye mupunga.

Asi kunyangwe iwe ukasvika pakurasikirwa kwako uremu zvinangwa, iwe uchazofanira kudya yakaderera carbs kwehupenyu. Kana ukatanga kudya chikafu chekare muchiyero chakafanana nepakutanga, uchawedzera uremu zvakare. Izvi zvinoenda kune chero uremu kurasikirwa kwekudya zvakare.

Zvaunogona Kudya Pano neapo

Atkins kudyaPane zvakawanda zvinonaka zvekudya zvaunogona kudya mazviri. Izvi ndizvo zvekudya zvakaita sebhekoni, kirimu, chizi, uye chokoreti yakasviba. Zvizhinji zveizvi hazviwanzo kufarirwa nekuda kwehuwandu hwemafuta uye macalorie.

Zvisinei, kana iwe ukadya kudya kwakaderera-carb, mafuta anova simba rinosarudzwa nemuviri wako uye zvokudya izvi zvinogamuchirwa.

zvinwiwa

Atkins kudyaZvimwe zvinwiwa zvinogamuchirwa ndezvi:

Kuti: Senguva dzose, mvura inofanira kuva chinwiwa chako chikuru.

Kofi: Kofi ine antioxidants uye ine hutano hwakanyanya.

Green tea: Chinwiwa chine hutano kwazvo.

Iyo Atkins Diet uye Vegetarians

Atkins kudyaZvinogoneka kuzviita zvinomera (uye kunyange vegan), asi zvakaoma. Iwe unogona kushandisa soy-based foods yeprotein uye kudya yakawanda yenzungu nembeu.

Mafuta omuorivhi uye kokonati mafuta akanakisa masosi emiti-based mafuta. Iwe unogona zvakare kudya mazai, chizi, bota, kirimu uye zvimwe zvakakora-mafuta emukaka zvigadzirwa.

Atkins Diet Diet Rondedzero

pano, Atkins kudya sampuli menyu aripo. Inokodzera chikamu cheiyo induction, asi iwe unofanirwa kuwedzera mamwe makabhohaidhiretsi, miriwo uye mimwe michero paunenge uchienda kune mamwe nhanho.

Atkins Diet List

Muvhuro

Chisvusvuro Mazai nemiriwo yakagadzirwa nemafuta emuorivhi

Lunch: Chicken saladhi nemafuta emuorivhi uye chitsama chehazelnuts.

Kudya kwemanheru: Vegetables nenyama.

Chipiri

Chisvusvuro Bacon mazai.

Lunch: Zvasara husiku hwapfuura.

Kudya kwemanheru: Cheeseburger nemiriwo uye bhotela.

Chitatu

Chisvusvuro Vegetable omelet mubhotela.

Lunch: Vegetable saladhi nemafuta omuorivhi.

Kudya kwemanheru: Nyama yakakangwa nemiriwo.

China

Chisvusvuro Mazai nemiriwo yakagadzirwa nemafuta emuorivhi.

Lunch: Zvasara kubva pakudya kwemanheru kwapfuura.

Kudya kwemanheru: Salmon nebhotela nemiriwo.

Chishanu

Chisvusvuro Bacon mazai.

Lunch: Chicken saladhi nemafuta emuorivhi uye chitsama chehazelnuts.

Kudya kwemanheru: Meatballs nemiriwo.

Mugovera

Chisvusvuro Vegetable omelet nebhotela.

Lunch: Zvasara kubva manheru apfuura.

Kudya kwemanheru: Cutlet nemiriwo.

Svondo

Chisvusvuro Bacon zai

Lunch: Zvasara kubva manheru apfuura.

Kudya kwemanheru: Yakagochwa huku mapapiro nemiriwo.

Shandisa miriwo yakasiyana mukudya kwako.

Hutano Yakaderera-Carb Snacks

Avo vari paAtkins diet anofunga kuti kuda kwavo kudya kunodzikira mukuita uku. Vanotaura kuti vanonzwa vakaguta nekudya katatu pazuva (dzimwe nguva kudya kwe3 chete).

Nekudaro, kana ukanzwa nzara pakati pekudya, unogona kusarudza zvinotevera zvine hutano uye zvakaderera-carb snacks:

- Zvasara kubva manheru apfuura.

- Zai rakabikwa.

- Chimedu chechizi.

- Chimedu chenyama.

- Chitsama chehazelnuts.

- Yoghurt.

- Strawberries uye kirimu.

- Baby karoti (chenjera panguva induction).

– Zvibereko (post-induction).

Atkins Diet Benefits

- Inoderedza mazinga eropa triglyceride.

- Inowedzera metabolism.

- Inosimudzira mafuta.

- Inovandudza ndangariro uye uropi mashandiro.

- Kunowedzera kushanda zvakanaka.

- Inoderedza LDL cholesterol.

- Inobatsira kuvaka mhasuru dzakaonda.

- Inovandudza kunaka kwekurara.

- Inobatsira kuchengetedza uremu.

- Zviri nyore kushandisa.

Atkins Diet Harms

Avo vanorasikirwa nehuremu nekudya kweAtkins;

- Mumavhiki maviri ekutanga, kushuva kweshuga uye kudya kweshuga kunoitika uye kunogona kunzwa kusagadzikana nekuda kweizvi.

- Inogona kukonzera kutemwa nemusoro.

- Unogona kunzwa kuneta uye usimbe.

- Vanogona kunzwa kuda kurutsa.

Iyo Atkins Diet Yakachengeteka here?

Hongu, Atkins kudya zvakachengeteka. Uye zvinokubatsira kuderedza uremu mumavhiki mashoma. Muna 1972, Dr. Kubva pakusikwa kwayo naAtkins, yakasangana neakawanda tweaks anoita kuti kudya kuve nemoyo une hutano.

Chinhu chikuru chinoshungurudza masayendisiti ndiko kushandiswa kwehuwandu hwemafuta emhuka kubva munyama. Kureva, kana iwe ukagadzirisa chikafu uye uchidya huku kana mapuroteni akaonda kubva kumhuka, Atkins kudya zvakachengeteka zvachose.

Semagumo;

Kana wakatsunga kutevera chikafu ichi, Atkins diet bookItore uye utange nekukurumidza sezvinobvira. Atkins kudyaIyo ine hutano uye inoshanda nzira yekuderedza uremu. Iwe haunganyadziswi.