Umxholo wenqaku
Atkins ukutya kukutya okune-carb ephantsi, ngokuqhelekileyo kwabo bafuna ukunciphisa umzimba ukutya okunempilo njengoko kucetyiswa.
Olu tyalo lubanga ukuba ungehlisa ubunzima bomzimba ngokutya iprotheyini namafutha amaninzi kangangoko ufuna, ukuba nje awukutyi ukutya okunecarbohydrates eninzi.
"Ukutya kwe-Atkins" Ebhala ezona ncwadi zithengiswa kakhulu ngokutya ngo-1972, uGqr. Yabekwa phambili ngugqirha ogama linguRobert C. Atkins. Ukususela ngelo xesha, "dr atkins ukutya" Yaduma ehlabathini lonke yaye kubhalwe iincwadi ezininzi ngayo.
Ukususela ngoko, ukutya kuye kwaqwalaselwa ngokucokisekileyo kwaye kuboniswe ukuba kubangele ukulahlekelwa kwesisindo esikhulu kunokutya okuncinci, kunye nokuphuculwa okulungileyo kwishukela legazi, i-HDL (i-cholesterol enhle), i-triglycerides, kunye nezinye izibonakaliso zempilo.
Isizathu esona sizathu sokuba kutheni ukutya okuphantsi kwe-carb kuyasebenza ekulahlekeni kwesisindo; Xa abantu benciphisa ukutya kwabo kwekhabhohayidrethi kwaye besebenzisa iiproteni ezininzi, umdla wabo wehla kwaye ngokuzenzekelayo batya iikhalori ezimbalwa ngaphandle kokwenza umzamo.
Yintoni i-Atkins Diet?
Atkins ukutya kubaguli bakhe. Kukutya kwe-carb ephantsi eyenziwe nguRobert C. Atkins.
Ugqirha wayisusa yonke imithombo ye-carbohydrates elula, oko kukuthi iswekile, kwaye wavumela izigulane zakhe ukuba zidle iiprotheni ezininzi, amafutha anempilo kunye ne-carbohydrates enzima (imifuno kunye neziqhamo).
Le ndlela ibonise iziphumo ezikhawulezayo kwaye yajika yaba ngugqirha othembekileyo ocetyiswayo wokunciphisa umzimba.
Yenziwa njani i-Atkins Diet?
Isicwangciso se-4-Stage Diet
Atkins ukutya Yahlulwe ngokwezigaba ezi-4 ezahlukeneyo:
Inqanaba 1 (ukuqaliswa)
Kuyimfuneko ukuba udle ngaphantsi kwe-2 grams ye-carbohydrates ngosuku kwiiveki ezi-20. Yitya ukutya okunamafutha amaninzi, okuneprotheyini eninzi kunye nemifuno ene-carb ephantsi efana namagqabi aluhlaza.
Inqanaba lesi-2 (ukulinganisa)
Yongeza kancinane amantongomane, imifuno ene-carb ephantsi kunye nezixa ezincinci zeziqhamo ekutyeni kwakho.
Inqanaba 3 (ulungiso olulungileyo)
Xa usondele kakhulu kubunzima ojolise kubo, yongeza i-carbohydrates ngakumbi kwisidlo sakho de ukulahlekelwa kwesisindo kuncipha.
Inqanaba lesi-4 (ulungiso)
Ngokujolisa ukugcina ubunzima, ungatya ezininzi iicarbohydrates ezisempilweni njengoko umzimba wakho unokunyamezela.
Nangona kunjalo, la manyathelo antsokothile kwaye asenokungabi yimfuneko. Ngethuba nje ulandela isicwangciso sokutya esingezantsi, uya kuncipha. Abanye abantu bakhetha ukutsiba isigaba sokuqala kwaye batye imifuno kunye neziqhamo kwasekuqaleni. Le ndlela nayo inokusebenza kakhulu.
Abanye bakhetha nje ukuhlala kwinqanaba lokungeniswa ngokungenasiphelo. Esi sesinye isicwangciso sokutya esibizwa ngokuba yi-ketogenic diet.
Ukutya okufuneka uphephe
Atkins ukutyaKufuneka ukuphephe oku kutya kwi:
Iswekile: Iziselo ezithambileyo, iijusi, ikeyiki, iilekese, i-ayisikrimu, njl.
Iisiriyeli: Ingqolowa, irayisi, ibhali, irayisi.
Ioyile zemifuno: Ioli yeembotyi zesoya, ioli yombona, ioli yecottonseed, ioli yecanola kunye nabanye.
Amafutha eTrans: Amafutha anegama elithi "hydrogenated" kuluhlu lwezithako ezihlala zifumaneka ekutyeni okucutshungulwayo.
"Ukutya" kunye "nokutya okunamafutha aphantsi": Idla ngokuba phezulu kakhulu kwiswekile.
Imifuno ene-carbohydrate eninzi: Iminqathe, iitheniphu njl. (Ukuqaliswa kuphela).
Iziqhamo ezine-carbohydrate eninzi: Ibhanana, iapile, iorenji, ipere, iidiliya (i-induction kuphela).
Isitatshi: Iitapile, ibhatata (i-induction kuphela).
Iimbotyi: Iilentile, ii-chickert njl. (Ukuqaliswa kuphela).
Ukutya onokuKutya
Ukutya kwe-AtkinsKufuneka utye oku kutya okunempilo.
Inyama: Inyama yenkomo, imvana, inkukhu, i-bacon kunye nabanye.
Intlanzi enamafutha kunye nokutya kwaselwandle: I-salmon, i-trout, i-sardines njl.
Iqanda: Abona basempilweni ngalawo "amaqanda adadayo" kwaye "atyetyiswe nge-omega-3".
Imifuno ene-carb ephantsi: I-Kale, isipinashi, i-broccoli, i-asparagus kunye nabanye.
Ubisi olupheleleyo: Ibhotolo, itshizi, iyogathi enamafutha agcweleyo.
Amandongomane kunye nembewu: Iialmonds, i-peanuts, i-walnuts, imbewu yejongilanga njl.
Amafutha asempilweni: Ioli ye-olive eyongezelelweyo, ioli yekhokhonathi kunye neoli ye-avocado.
Logama nje usebenzisa umthombo weprotheyini ekutyeni kwakho kunye nemifuno, amandongomane kunye namafutha athile asempilweni, uya kuncipha.
Ungadla iicarbohydrate ezinempilo emva kwesigaba sokungeniswa
Ngokwenene kukutya okuguquguqukayo. Kuphela ngexesha le-2-iveki yesigaba sokungeniswa kufuneka unciphise ukutya kwakho kwe-carbohydrate enempilo.
Emva kokuba i-induction iphelile, ungadla ngokuthe ngcembe ukutya okuziinkozo okunempilo kunye neekhabhohayidrethi ezinempilo ezifana nemifuno ene-carb ephezulu, iziqhamo, amaqunube, iitapile, i-legumes, i-oats kunye nerayisi.
Kodwa nangona ufikelela kwiinjongo zakho zokulahlekelwa kwesisindo, kuya kufuneka udle i-carbs ephantsi ubomi. Ukuba uqalisa ukutya ukutya okudala okufanayo ngomlinganiselo ofanayo nangaphambili, uya kutyeba kwakhona. Oku kuya nakuphi na ukutya kwelahleko kobunzima.
Yintoni Onokuyidla Ngamaxesha athile
Atkins ukutyaKuninzi ukutya okumnandi onokuthi utye kuko. Oku kukutya okufana nebhekoni, ikhrimu, itshizi, kunye netshokholethi emnyama. Uninzi lwezi ngokuqhelekileyo azikhethwanga ngenxa yamafutha aphezulu kunye nomxholo wekhalori.
Nangona kunjalo, xa utya ukutya okune-carb ephantsi, amafutha aba ngumthombo wamandla okhethwa ngumzimba wakho kwaye oku kutya kuya kwamkeleka.
Iziselo
Atkins ukutyaEzinye iziselo ezamkelekileyo zezi:
Oko: Njengesiqhelo, amanzi kufuneka abe sisiselo sakho esiphambili.
Kofu: Ikofu iphezulu kwi-antioxidants kwaye isempilweni.
Iti eluhlaza: Isiselo esinempilo kakhulu.
I-Atkins Diet kunye neVegetarians
Atkins ukutyaKuyenzeka ukuba uyenze imifuno (kunye ne-vegan), kodwa kunzima. Ungasebenzisa ukutya okusekwe kwisoya kwiprotheyini kwaye utye amandongomane amaninzi kunye nembewu.
Ioyile yomnquma kunye neoyile yekhokhonathi yimithombo egqwesileyo yamafutha asekwe kwizityalo. Ungasebenzisa amaqanda, itshizi, ibhotolo, ukhilimu kunye nezinye iimveliso zobisi ezinamafutha aphezulu.
Uluhlu lokuTyelwa kwe-Atkins
apha, Atkins ukutya isampula yemenyu ziyafumaneka. Ifanelekile kwisigaba sokungeniswa, kodwa kufuneka udibanise i-carbohydrates, imifuno kunye neziqhamo ezithile njengoko uqhubela phambili kwezinye izigaba.
Uluhlu lokutya lwe-Atkins
ngoMvulo
Isidlo sakusasa: Amaqanda anemifuno elungiselelwe ngeoli yeoli
Isidlo sasemini: Isaladi yenkukhu kunye neoli yeoli kunye nesandla sehazelnuts.
Isidlo sangokuhlwa: Imifuno kunye nenyama.
ngoLwesibili
Isidlo sakusasa: Amaqanda eBacon.
Isidlo sasemini: Ukushiyeka ngobusuku obungaphambili.
Isidlo sangokuhlwa: I-Cheeseburger kunye nemifuno kunye nebhotela.
ngoLwesithathu
Isidlo sakusasa: I-omelet yemifuno kwibhotela.
Isidlo sasemini: Isaladi yemifuno ngeoli yeoli.
Isidlo sangokuhlwa: Inyama eyosiweyo kunye nemifuno.
ngoLwesine
Isidlo sakusasa: Amaqanda anemifuno elungiselelwe ngeoli yeoli.
Isidlo sasemini: Okushiyekileyo kwisidlo sangokuhlwa sangaphambili.
Isidlo sangokuhlwa: I-Salmon ngebhotela kunye nemifuno.
uLwesihlanu
Isidlo sakusasa: Amaqanda eBacon.
Isidlo sasemini: Isaladi yenkukhu kunye neoli yeoli kunye nesandla sehazelnuts.
Isidlo sangokuhlwa: Iibhola zenyama kunye nemifuno.
ngoMgqibelo
Isidlo sakusasa: I-omelet yemifuno ngebhotela.
Isidlo sasemini: Okushiyekileyo kubusuku obudlulileyo.
Isidlo sangokuhlwa: I-Cutlet kunye nemifuno.
Sunday
Isidlo sakusasa: Iqanda le-Bacon
Isidlo sasemini: Okushiyekileyo kubusuku obudlulileyo.
Isidlo sangokuhlwa: Amaphiko enkukhu eyosiweyo kunye nemifuno.
Sebenzisa imifuno eyahlukeneyo ekutyeni kwakho.
IiSnacks ezineCarb ephantsi esempilweni
Abo bakwi-Atkins yokutya ucinga ukuba umdla wabo uyancipha kule nkqubo. Batsho ukuba baziva behluthi ngokutya oku-3 ngosuku (ngamanye amaxesha izidlo ezi-2 kuphela).
Nangona kunjalo, ukuba uyalamba phakathi kokutya, ungakhetha oku kulandelayo okunempilo kunye ne-low-carb snacks:
- Okushiyekileyo kubusuku obudlulileyo.
- Iqanda elibilisiwe.
- Iqhekeza lesonka samasi.
- Iqhekeza lenyama.
- Isandla seehazelnuts.
-Yogathi.
– Amaqunube kunye nekrimu.
– Iminqathe yomntwana (qaphela ngexesha lokungeniswa).
– Iziqhamo (post-induction).
Atkins Diet Benefits
– Yehlisa amanqanaba e-triglyceride yegazi.
- Ikhawuleza imetabolism.
– Ivula ioyile.
-Iphucula inkumbulo kunye nemisebenzi yengqondo.
– Yandisa ukusebenza kakuhle.
-Yehlisa i-cholesterol ye-LDL.
– Inceda ukwakha ubunzima bezihlunu ezibhityileyo.
– Ukuphucula umgangatho wokulala.
– Inceda ukugcina ukwehla kobunzima.
-Kulula ukuyifaka.
I-Atkins Diet Harms
Abo balahlekelwa ubunzima kunye nokutya kwe-Atkins;
- Kwiiveki ezimbini zokuqala, ukuthanda iswekile kunye nokutya okuneswekile kwenzeka kwaye kunokuziva kungaphumli ngenxa yoku.
- Inokubangela intloko ebuhlungu.
– Unokuziva udiniwe kwaye utyhafile.
- Basenokufumana isicaphucaphu.
Ngaba i-Atkins Diet ikhuselekile?
Ewe, Atkins ukutya ikhuselekile. Kwaye kukunceda ukuba ulahlekelwe ubunzima kwiiveki nje ezimbalwa. Ngowe-1972, uGqr. Ukusukela ekudalweni kwayo ngu-Atkins, iye yafumana i-tweaks ezininzi ezenza ukutya kube sempilweni ngakumbi.
Eyona nto iphambili ekhathaza izazinzulu kukusetyenziswa kwamafutha ezilwanyana aphezulu enyameni. Oko kukuthi, ukuba ulungelelanisa ukutya kwaye utye iinkuku okanye imithombo yeprotheyini evela kwizilwanyana, Atkins ukutya ikhuselekile ngokupheleleyo.
Ngenxa yoko;
Ukuba uzimisele ukulandela oku kutya, Incwadi yokutya ka-AtkinsYifumane kwaye uqalise ngokukhawuleza. Atkins ukutyaYindlela enempilo nesebenzayo yokunciphisa umzimba. Awuyi kudana.
Amanqaku ekufanele uwafunde
