Amathiphu Okunciphisa Isisindo nge-Atkins Diet

Ukudla kwe-Atkins ukudla okune-carb ephansi, ngokuvamile kulabo abafuna ukunciphisa umzimba ukudla okunempilo njengoba kunconyiwe.

Lokhu kudla kuthi ungehlisa isisindo ngokudla amaprotheni namafutha amaningi ngendlela ofuna ngayo, inqobo nje uma ungakudli ukudla okunama-carbohydrates amaningi.

"I-Atkins Diet" Ebhala izincwadi ezithengiswa kakhulu ngokudla ngo-1972, uDkt. Yabekwa phambili udokotela ogama lakhe linguRobert C. Atkins.  Kusukela ngaleso sikhathi, "dr atkins yokudla" Yaduma emhlabeni wonke futhi sekulotshwe izincwadi eziningi ngayo.

Kusukela ngaleso sikhathi, ukudla kuye kwahlolisiswa ngokucophelela futhi kuboniswe ukuthi kubangele ukulahlekelwa kwesisindo esikhulu kunokudla okunamafutha aphansi, nokuthuthukiswa okuhle kushukela wegazi, i-HDL (i-cholesterol enhle), i-triglycerides, nezinye izinkomba zezempilo.

Isizathu esiyinhloko sokuthi kungani ukudla okune-carb ephansi kusebenza kahle ekulahlekeni kwesisindo; Lapho abantu benciphisa ukudla kwabo ama-carbohydrate futhi bedla amaprotheni amaningi, isifiso sabo sokudla siyehla futhi ngokuzenzekelayo basebenzise ama-calories ambalwa ngaphandle kokwenza umzamo.

Iyini i-Atkins Diet?

Ukudla kwe-Atkins kweziguli zakhe. Ukudla okune-carb ephansi okudalwe ngu-Robert C. Atkins.

Udokotela waqeda yonke imithombo yama-carbohydrate alula, okungukuthi ushukela, futhi wavumela iziguli zakhe ukuba zidle amaprotheni amaningi, amafutha anempilo kanye nama-carbohydrate ayinkimbinkimbi (imifino nezithelo). 

Le ndlela yabonisa imiphumela esheshayo futhi yaphenduka ukudla okunokwethenjelwa okunconywa ngudokotela okwehlisa isisindo.

I-Atkins Diet Yenziwa Kanjani?

I-4-Stage Diet Plan

Ukudla kwe-Atkins Ihlukaniswe ngezigaba ezi-4 ezahlukene:

Isigaba 1 (i-induction)

Kuyadingeka ukuthi udle ngaphansi kwamagremu angama-2 ama-carbohydrate ngosuku amaviki ama-20. Yidla ukudla okunamafutha amaningi, okunamaprotheni amaningi nemifino ene-carb ephansi njengemifino enamaqabunga.

Isigaba 2 (ukulinganisa)

Faka kancane kancane amantongomane, imifino ene-carb ephansi kanye nenani elincane lezithelo ekudleni kwakho.

Isigaba 3 (ukushuna kahle)

Uma usondelene kakhulu nesisindo sakho osihlosile, engeza ama-carbohydrate amaningi ekudleni kwakho kuze kube yilapho ukuncipha kwesisindo kuncipha.

Isigaba 4 (isondlo)

Ngokuhlose ukugcina isisindo, ungadla ama-carbohydrate amaningi anempilo ngendlela umzimba wakho ongawabekezelela ngayo.

Nokho, lezi zinyathelo ziyinkimbinkimbi futhi zingase zingadingeki. Uma nje ulandela uhlelo lokudla olungezansi, uzolahlekelwa isisindo. Abanye abantu bakhetha ukweqa isigaba sokuqala futhi badle imifino nezithelo kusukela ekuqaleni. Le ndlela ingase futhi iphumelele kakhulu.

Abanye bavele bakhethe ukuhlala esigabeni sokungeniswa unomphela. Lolu olunye uhlelo lokudla olubizwa ngokuthi yi-ketogenic diet.

Ukudla okufanele sikugweme

Ukudla kwe-AtkinsKufanele ukugweme lokhu kudla ku:

Ushukela: Iziphuzo ezibandayo, amajusi, ikhekhe, uswidi, u-ayisikhilimu, njll.

Okusanhlamvu: Ukolweni, i-rye, ibhali, irayisi.

Amafutha emifino: Amafutha e-soya, amafutha ommbila, amafutha e-cottonseed, amafutha e-canola nokunye.

Amafutha e-Trans: Amafutha anegama elithi "hydrogenated" ohlwini lwezithako ezivame ukutholakala ekudleni okugayiwe.

"Ukudla" kanye "nokudla okunamafutha aphansi": Ngokuvamile ushukela uphezulu kakhulu.

Imifino ene-carbohydrate ephezulu: Izaqathe, itheniphu njll. (Ukungeniswa kuphela).

Izithelo ezine-carbohydrate eningi: Ubhanana, i-apula, iwolintshi, ipereya, amagilebhisi (ukungeniswa kuphela).

Isitashi: Amazambane, ubhatata (ukungeniswa kuphela).

Imifino: I-lentils, i-chickpeas njll. (Ukungeniswa kuphela).

Ukudla Ongakudla

I-Atkins DietKufanele udle lokhu kudla okunempilo.

Inyama: Inyama yenkomo, iwundlu, inkukhu, ubhekeni nokunye.

Izinhlanzi ezinamafutha nokudla kwasolwandle: I-salmon, i-trout, i-sardine njll.

Iqanda: Abanempilo kunabo bonke ngalawa "amaqanda antantayo" futhi "anothiswe nge-omega-3".

Imifino ene-carb ephansi: I-Kale, isipinashi, i-broccoli, i-asparagus nabanye.

Ubisi lonke: Ibhotela, ushizi, iyogathi enamafutha agcwele.

Amantongomane nembewu: Ama-alimondi, amantongomane, ama-walnuts, imbewu ye-sunflower njll.

Amafutha anempilo: Amafutha e-olive engeziwe, amafutha kakhukhunathi namafutha kakotapheya.

Uma nje udla umthombo wamaprotheni ekudleni kwakho kanye nemifino, amantongomane kanye namafutha anempilo, uzolahlekelwa isisindo.

Ungadla ama-carbohydrate anempilo ngemuva kwesigaba sokungeniswa

Empeleni kuwukudla okuvumelana nezimo. Kuphela ngesigaba sokungeniswa samasonto ama-2 okudingeka unciphise ukudla kwakho okunempilo kwama-carbohydrate.

Ngemuva kokuthi ukufakwa sekuphelile, kancane kancane ungadla okusanhlamvu okunempilo kanye nama-carbohydrate anempilo njengemifino ene-carb ephezulu, izithelo, amajikijolo, amazambane, i-legumes, i-oats nelayisi.

Kodwa ngisho noma ufinyelela imigomo yakho yokulahlekelwa isisindo, usazodinga ukudla ama-carbs aphansi impilo yonke. Uma uqala ukudla ukudla okudala okufanayo ngenani elifanayo nangaphambili, uzokhuluphala futhi. Lokhu kuya kunoma yikuphi ukudla kwesisindo kanye.

Yini Ongayidla Ngezikhathi ezithile

Ukudla kwe-AtkinsKuningi ukudla okumnandi ongakudla kukho. Lokhu ukudla okufana nobhekeni, ukhilimu, ushizi, noshokoledi omnyama. Eziningi zalezi ngokuvamile azithandwa ngenxa yamafutha amaningi kanye nokuqukethwe kwekhalori.

Kodwa-ke, uma udla ukudla okune-carb ephansi, amafutha aba umthombo wamandla okhethwa ngumzimba wakho futhi lokhu kudla kuyamukeleka.

iziphuzo

Ukudla kwe-AtkinsEzinye iziphuzo ezamukelekayo yilezi:

Lokho: Njengenjwayelo, amanzi kufanele abe isiphuzo sakho esiyinhloko.

Ikhofi: Ikhofi liphezulu kuma-antioxidants futhi linempilo impela.

Itiye elihlaza: Isiphuzo esinempilo kakhulu.

I-Atkins Diet kanye neVegetarians

Ukudla kwe-AtkinsKungenzeka ukuyenza imifino (ngisho ne-vegan), kodwa kunzima. Ungasebenzisa ukudla okusekelwe ku-soy ukuze uthole amaprotheni futhi udle amantongomane amaningi kanye nembewu.

Amafutha omnqumo namafutha kakhukhunathi ayimithombo emihle kakhulu yamafutha asekelwe ezitshalweni. Ungasebenzisa futhi amaqanda, ushizi, ibhotela, ukhilimu neminye imikhiqizo yobisi enamafutha amaningi.

I-Atkins Diet Diet List

lapha, Ukudla kwe-Atkins isampula imenyu ikhona. Ilungele isigaba sokungeniswa, kodwa kufanele wengeze ama-carbohydrate amaningi, imifino kanye nezithelo ezithile njengoba udlulela kwezinye izigaba.

Uhlu Lokudla lwe-Atkins

UMsombuluko

Ukudla kwasekuseni: Amaqanda anemifino elungiselelwe ngamafutha omnqumo

Isidlo sasemini: Isaladi yenkukhu ngamafutha omnqumo kanye nedlanzana lama-hazelnuts.

Isidlo sakusihlwa: Imifino nenyama.

ULwesibili

Ukudla kwasekuseni: Amaqanda ubhekeni.

Isidlo sasemini: Okusele ngobusuku bangaphambilini.

Isidlo sakusihlwa: I-cheeseburger enemifino nebhotela.

ULwesithathu

Ukudla kwasekuseni: I-omelet yemifino ebhotela.

Isidlo sasemini: Isaladi yemifino ngamafutha omnqumo.

Isidlo sakusihlwa: Inyama ethosiwe nemifino.

ULwesine

Ukudla kwasekuseni: Amaqanda anemifino elungiselelwe ngamafutha omnqumo.

Isidlo sasemini: Okusele kusukela esidlweni sakusihlwa sangaphambilini.

Isidlo sakusihlwa: I-Salmon nebhotela nemifino.

ULwesihlanu

Ukudla kwasekuseni: Amaqanda ubhekeni.

Isidlo sasemini: Isaladi yenkukhu ngamafutha omnqumo kanye nedlanzana lama-hazelnuts.

Isidlo sakusihlwa: Ama-Meatballs anemifino.

ngoMgqibelo

Ukudla kwasekuseni: I-omelet yemifino nebhotela.

Isidlo sasemini: Okusele kusukela kusihlwa odlule.

Isidlo sakusihlwa: I-Cutlet ngemifino.

ngeSonto

Ukudla kwasekuseni: Iqanda elinebhekeni

Isidlo sasemini: Okusele kusukela kusihlwa odlule.

Isidlo sakusihlwa: Amaphiko enkukhu eyosiwe kanye nemifino.

Sebenzisa imifino ehlukene ekudleni kwakho.

Ukudla Okunempilo Okune-Carb Ephansi

Labo abaku-Atkins diet ucabanga ukuthi isifiso sabo sokudla siyehla kule nqubo. Basho ukuthi bazizwa begcwele ngokudla oku-3 ngosuku (ngezinye izikhathi ukudla oku-2 kuphela).

Kodwa-ke, uma ulamba phakathi kokudla, ungakhetha ukudla okulula okunempilo, okune-carb ephansi:

- Okusele kusukela kusihlwa odlule.

- Iqanda elibilisiwe.

- Ucezu lukashizi.

- Iqatha lenyama.

- Idlanzana lama-hazelnuts.

- I-yogurt.

- Ama-strawberries kanye nokhilimu.

- Izaqathe zezingane (qaphela ngesikhathi sokungeniswa).

– Izithelo (post-induction).

Izinzuzo Zokudla kwe-Atkins

- Yehlisa amazinga e-triglyceride egazini.

- Isheshisa imetabolism.

– Ivuselela amafutha.

- Ithuthukisa inkumbulo nemisebenzi yobuchopho.

- Kwenyusa ukusebenza kahle.

- Yehlisa i-cholesterol ye-LDL.

- Isiza ukwakha imisipha ethambile.

- Ithuthukisa izinga lokulala.

– Isiza ukwehlisa isisindo somzimba.

- Kulula ukuyifaka.

I-Atkins Diet Harms

Labo abalahlekelwa isisindo ngokudla kwe-Atkins;

- Emasontweni amabili okuqala, ukuhalela ushukela nokudla okunoshukela kwenzeka futhi kungase kuzizwe kungahlaliseki ngenxa yalokhu.

- Kungabangela ubuhlungu bekhanda.

– Angase azizwe ekhathele futhi evilapha.

- Angase abe nesicanucanu.

Ingabe I-Atkins Diet Iphephile?

Yebo, Ukudla kwe-Atkins kuphephile. Futhi kukusiza ukuthi ulahlekelwe isisindo emasontweni ambalwa nje. Ngo-1972, uDkt. Selokhu yadalwa ngu-Atkins, iye yabhekana nama-tweaks amaningi okwenza ukudla kube nenhliziyo enempilo.

Isici esiyinhloko esikhathaza ososayensi ukusetshenziswa kwamafutha ezilwane amaningi enyameni. Okusho ukuthi, uma ulungisa kahle ukudla futhi udle izinkukhu noma imithombo yamaprotheni angenalutho ezilwaneni, Ukudla kwe-Atkins kuphephe ngokuphelele.

Ngenxa yalokho;

Uma uzimisele ngokulandela lokhu kudla, Incwadi yokudla ye-AtkinsYithole futhi uqalise ngokushesha ngangokunokwenzeka. Ukudla kwe-AtkinsKuyindlela enempilo futhi ephumelelayo yokulahlekelwa isisindo. Ngeke udumale.