Ukutya kuka-Atkins: Yonke into ekufuneka uyazi

Umxholo

• Ukutya kwe-Atkins sisicwangciso seSigaba se-4
• Ukutya ekufuneka sikuphephe
• Ukutya ukuze utye
• Iziselo
• Mhlawumbi Yitya
• Emva kokuba i-Induction iphelile, Unokongeza kancinci iiCarbs ezisempilweni
• Kuthekani Ngabantu Abalima Imifuno?
• Imenyu yeSampuli yeeAtkins zeVeki enye
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Amashwamshwam asempilweni aphantsi asempilweni
• Ulandela njani ukutya kweAtkins xa usitya ngaphandle
• Uluhlu olulula lokuthenga kwiAtkins Diet
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya kwe-Atkins kukutya okune-carb esezantsi, ihlala icetyiswa ukunciphisa umzimba.

Abaxhasi boku kutya bathi unokunciphisa umzimba ngelixa usitya iiprotheyini kunye namafutha njengoko ufuna, okoko nje ukunqanda ukutya okuphezulu kwiicarbs.

Kwiminyaka eyi-12 okanye eyadlulayo, ngaphezulu kwezifundo ze-20 zibonise ukuba ukutya okune-carb ephantsi ngaphandle kwesidingo sokubala iikhalori kuyasebenza ekulahlekeni kwesisindo kwaye kunokukhokelela kuphuculo lwempilo.

Ukutya kuka-Atkins ekuqaleni kwakukhuthazwa ngugqirha uGqirha Robert C. Atkins, owabhala incwadi ethengiswa kakhulu malunga nayo ngo-1972.

Ukusukela ngoko, ukutya kwe-Atkins kuye kwathandwa kwihlabathi liphela kunye nezinye iincwadi ezininzi ezibhaliweyo.

Ukutya kwasekuqaleni kwakuthathwa njengokungenampilo kunye needemon ngabasemagunyeni bempilo, ikakhulu ngenxa yomxholo wamafutha aphezulu. Nangona kunjalo, uphononongo olutsha lubonisa ukuba amanqatha agcweleyo ayinabungozi (,).

Ukusukela ngoko, ukutya kuye kwafundwa kakuhle kwaye kwaboniswa ukuba kukhokelele ekunciphiseni ubunzima kunye nokuphuculwa okukhulu kweswekile yegazi, "elungileyo" i-cholesterol ye-HDL, i-triglycerides kunye nezinye iimpawu zokumakisha kunokutya okunamafutha asezantsi (3, 4).

Ngaphandle kokutyeba okuphezulu, ayinyusi i-cholesterol "embi" ye-LDL ngokomndilili, nangona oku kuyenzeka kwiseti yabantu ().

Esona sizathu siphambili sokuba ukutya okune-carb ephantsi kulunge kakhulu ekunciphiseni ukunciphisa umzimba kukuba ukunciphisa i-carbs kunye nokwanda kokutya kweeprotein kukhokelela ekunciphiseni ukutya, kukwenza utye iikhalori ezimbalwa ngaphandle kokucinga ngako (,).

Unokufunda ngakumbi malunga nezibonelelo zezempilo zokutya okune-carb ephantsi kweli nqaku.

Ukutya kwe-Atkins sisicwangciso seSigaba se-4

Ukutya kwe-Atkins kwahlulwe kwangamanqanaba amane ahlukeneyo:

• Isigaba 1 (ukwenziwa): Ngaphantsi kwama-20 gram e-carbs ngosuku ngeeveki ezi-2. Yitya amanqatha aphezulu, iprotein ephezulu, kunye nemifuno ephantsi ye-carb njengemifuno enamagqabi. Oku kukhaba kuya kuqalisa ukunciphisa umzimba.
• Isigaba 2 (ukulungelelanisa): Kancinci kongeza amantongomane, imifuno ephantsi ye-carb kunye nezixa ezincinci zeziqhamo ukubuyela kukutya kwakho.
• Isigaba 3 (ukulungiswa kakuhle): Xa usondele kakhulu kubunzima bakho beenjongo, yongeza ii-carbs ezininzi ekudleni kwakho kude kube kunciphise ukwehla kobunzima.
• Isigaba 4 (isondlo): Apha ungatya ii-carbs ezininzi ezinempilo njengoko umzimba wakho unokunyamezela ngaphandle kokufumana kwakhona ubunzima.

Nangona kunjalo, ezi zigaba zinzima kwaye azinakuba yimfuneko. Kuya kufuneka ukuba wehlise ubunzima kwaye ugcine kude logama nje unamathela kwisicwangciso sokutya esingezantsi.

Abanye abantu bakhetha ukutsiba isigaba sokungeniswa ngokupheleleyo kwaye babandakanye imifuno kunye neziqhamo kwasekuqaleni. Le ndlela inokusebenza kakuhle.

Abanye bakhetha ukuhlala nje kwinqanaba lokungeniswa ngonaphakade. Oku kwaziwa ngokuba kukutya okune-carb ketogenic ephantsi kakhulu (keto).

Ukutya ekufuneka sikuphephe

Kuya kufuneka ukuthintele oku kutya kukutya kwe-Atkins:

• Iswekile: Iziselo ezinxilisayo, iijusi yeziqhamo, iikeyiki, iilekese, iayisi khrim, njl.
• Iinkozo: Ingqolowa, upelo, irye, irhasi, irayisi.
• Ioyile yemifuno: Ioyile yesoya, ioyile yombona, ioyile yekotoni, ioyile ye-canola kunye nabanye abambalwa.
• Amafutha eTrans: Ngokwesiqhelo ifunyanwa kukutya okusetyenzwe kunye negama "hydrogenated" kuluhlu lwezithako.
• "Ukutya" kunye "nokutya okunamafutha asezantsi": Ezi zihlala ziphezulu kakhulu kwiswekile.
• Imifuno ephezulu ye-carb: Iikherothi, iitheniphu, njl.
• Iziqhamo eziphezulu zecarb: Iibhanana, ii-apile, iiorenji, amapere, iidiliya (ukungeniswa kuphela).
• Isitatshi: Iitapile, ibhatata (induction kuphela).
• Iimbotyi: Iilentile, iimbotyi, ii-chickpeas, njl. (Ukwenziwa kuphela).

Ukutya ukuze utye

Kuya kufuneka useke ukutya kwakho malunga noku kutya kunempilo.

• Ukutya: Inyama yenkomo, inyama yehagu, imvana, inkukhu, ibhekoni kunye nezinye.
• Iintlanzi ezinamanqatha kunye nokutya kwaselwandle: Salmon, trout, isardadi, njl.
• Amaqanda: Amaqanda asempilweni ayacetyiswa okanye omega-3 okanye atyiswa.
• Imifuno ephantsi ye-carb: Kale, isipinatshi, i-broccoli, i-asparagus kunye nezinye.
• Ubisi olunamafutha apheleleyo: Ibhotolo, itshizi, cream, iyogathi enamafutha apheleleyo.
• Amantongomane nembewu: Iiamangile, imacadamia nut, walnuts, iimbewu zikajongilanga, njl.
• Amafutha asempilweni: Ioyile ye-olive eyintombi eyongezelelweyo, ioyile yekhokhonathi, iiavokhado kunye neoyile yeavokhado.

Ngethuba nje ubeka ukutya kwakho malunga nomthombo weprotheni onamafutha kunye nemifuno okanye amanqatha kunye namafutha enempilo, uya kuncipha. Yinto elula leyo.

Iziselo

Nazi ezinye iziselo ezamkelekileyo kukutya kwe-Atkins.

• Amanzi: Njengesiqhelo, amanzi kufuneka abe kukusela.
• Kofu: Izifundo ezininzi zibonisa ukuba ikofu iphezulu kwii-antioxidants kwaye isempilweni.
• Iti eluhlaza: Isiselo esinempilo.

Utywala bulungile nakwisixa esincinci. Namathela kwiwayini ezomileyo ngaphandle kweswekile eyongeziweyo kwaye uphephe iziselo ezinamandla njengebhiya.

Mhlawumbi Yitya

Zininzi ukutya okumnandi onokukutya kwisidlo seAtkins.

Oku kubandakanya ukutya okufana nebhekoni, ukhilimu onzima, itshizi kunye netshokholethi emnyama.

Uninzi lwezi zihlala zithathwa njengokutyeba ngenxa yomxholo ophezulu wekhalori kunye nekhalori.

Nangona kunjalo, xa unokutya okune-carb ephantsi, umzimba wakho unyusa ukusebenzisa kwawo amanqatha njengomthombo wamandla kwaye ucinezela umdla wakho wokutya, ukunciphisa umngcipheko wokutya kakhulu kunye nokuzuza ubunzima.

Ukuba ungathanda ukwazi okungakumbi, jonga eli nqaku kwi-6 yokutya okuThuso okuNcinci okuCarb Friendly.

Emva kokuba i-Induction iphelile, Unokongeza kancinci iiCarbs ezisempilweni

Ngaphandle kwento osenokuba uyivile, ukutya kweAtkins kuyaguquguquka.

Kuphela ngexesha lesigaba sokungeniswa kweeveki ezimbini apho kuya kufuneka unciphise ukutya kwakho kwimithombo ye-carb.

Emva koqheliso luphelile, ungongeza kancinci ii-carbs ezisempilweni ezinje ngemifuno ephezulu ye-carb, iziqhamo, amajikijolo, iitapile, iimbotyi kunye neenkozo ezisempilweni ezinjenge-oats kunye nerayisi.

Nangona kunjalo, amathuba okuba uya kudinga ukuhlala ngokuphakathi kwi-carb esezantsi ebomini, nokuba ungafikelela kwiinjongo zakho zokulahleka kobunzima.

Ukuba uqala ukutya ukutya okudala okufanayo kwakhona ngexabiso elifanayo ngaphambili, uya kubuya ubuye ubunzima. Oku kuyinyani nakweyiphi na indlela yokunciphisa umzimba.

Kuthekani Ngabantu Abalima Imifuno?

Kuyenzeka ukuba kwenziwe ukutya kwe-Atkins njenge-vegetarian (kunye ne-vegan), kodwa kunzima.

Ungasebenzisa ukutya okusekwe kwisoya kwiprotheyini kwaye utye amantongomane nembewu eninzi. Ioyile yomnquma kunye neoyile yekhokhonathi yimithombo yeoyile esekwe kwizityalo.

I-Lacto-ovo-imifuno inokutya amaqanda, itshizi, ibhotolo, ukhilimu onzima kunye nokunye ukutya okunamafutha aphezulu.

Imenyu yeSampuli yeeAtkins zeVeki enye

Le yimenyu yesampulu yeveki enye kwisidlo seAtkins.

Kufanelekile kwisigaba sokungeniswa, kodwa kuya kufuneka wongeze imifuno ephezulu kakhulu ye-carb kunye nezinye iziqhamo njengoko usiya kwezinye izigaba.

uMvulo

• Isidlo sakusasa: Amaqanda kunye nemifuno, othosiweyo ngeoyile yekhokhonathi.
• Isidlo sasemini: Isaladi yenkukhu ngeoyile yeoyile, kunye nenxalenye yamandongomane.
• Isidlo sangokuhlwa: I-steak kunye nemifuno.

uLwesibini

• Isidlo sakusasa: Bacon kunye namaqanda.
• Isidlo sasemini: Intsalela yenkukhu kunye nemifuno ukusuka kubusuku obudlulileyo.
• Isidlo sangokuhlwa: I-bunless cheeseburger, kunye nemifuno kunye nebhotolo.

uLwesithathu

• Isidlo sakusasa: Omelet nge veggies, eqhotsiweyo ngebhotolo.
• Isidlo sasemini: Isaladi ye-Shrimp kunye neoyile ye-olive.
• Isidlo sangokuhlwa: Inyama yenkomo yonyusa inyama, kunye nemifuno.

uLwesine

• Isidlo sakusasa: Amaqanda kunye nemifuno, ethosiweyo kwioyile yekhokhonathi.
• Isidlo sasemini: I-Leftover ivuse i-fry kwisidlo sangokuhlwa phezolo.
• Isidlo sangokuhlwa: Isalmon ngebhotolo kunye nemifuno.

uLwesihlanu

• Isidlo sakusasa: Bacon kunye namaqanda.
• Isidlo sasemini: Inkukhu isaladi ngeoyile ye-olive kunye nenxalenye yamandongomane.
• Isidlo sangokuhlwa: Iinyama zebhola kunye nemifuno.

uMgqibelo

• Isidlo sakusasa: I-omelet enemifuno eyahlukeneyo, ethosiweyo kwibhotolo.
• Isidlo sasemini: Ukutya okushiyekileyo kwibhola yezolo ukusukela phezolo.
• Isidlo sangokuhlwa: Iinyama zenyama yehagu kunye nemifuno.

iCawe

• Isidlo sakusasa: Bacon kunye namaqanda.
• Isidlo sasemini: I-Leftover chops yehagu ukusukela phezolo.
• Isidlo sangokuhlwa: Amaphiko enkukhu agcadiweyo, kunye nesalsa kunye nemifuno.

Qiniseka ukuba ubandakanya iintlobo ezahlukeneyo zemifuno ekutyeni kwakho.

Ukufumana imizekelo embalwa yokutya okunesondlo kunye nokwanelisa ukutya okune-carb ephantsi, jonga eli nqaku malunga nokutya okunee-Carb eziseZantsi kwe-7 kwimizuzu engaphantsi kwe-10.

Amashwamshwam asempilweni aphantsi asempilweni

Uninzi lwabantu luvakalelwa kukuba ukutya kwabo kuya ezantsi kukutya kwe-Atkins.

Bavame ukuziva bengonelisekanga zizidlo ezi-3 ngosuku (ngamanye amaxesha zimbini kuphela).

Nangona kunjalo, ukuba uziva ulambile phakathi kokutya, Nazi iindlela ezimbalwa zokutya okulula okusempilweni:

• Indawo eseleyo.
• Iqanda elibilisiweyo okanye ezimbini.
• Iqhekeza lesonka samasi.
• Iqhekeza lenyama.
• Zimbalwa zamandongomane.
• Enye iyogathi yamaGrike.
• Amajikijolo kunye cream cream.
• Iminqathe yabantwana (ilumke ngexesha lokungeniswa).
• Iziqhamo (emva koqheliso).

Ulandela njani ukutya kweAtkins xa usitya ngaphandle

Ngokwenene kulula kakhulu ukulandela ukutya kweAtkins kwiindawo ezininzi zokutyela.

1. Fumana imifuno eyongezelelweyo endaweni yesonka, iitapile okanye irayisi.
2. Uku-odola ukutya ngokusekwe kwinyama enamafutha okanye kwiintlanzi ezinamanqatha.
3. Fumana enye isosi, ibhotolo okanye ioyile yomnquma ngesidlo sakho.

Uluhlu olulula lokuthenga kwiAtkins Diet

Ngumgaqo olungileyo ukuthenga kwi-perimeter yevenkile. Oku kuhlala apho ukutya konke kufunyanwa.

Ukutya ii-organic akuyomfuneko, kodwa soloko usiya kokhetho olwenziweyo oluncinci oluhambelana nohlahlo-lwabiwo mali.

• Ukutya: Inyama yenkomo, inkukhu, imvana, inyama yehagu, ibhekoni.
• Iintlanzi ezinamanqatha: Salmon, trout, njl.
• Shrimp kunye neentlanzi.
• Amaqanda.
• Ubisi: Iyogathi yamaGrike, cream enzima, ibhotolo, itshizi.
• Imifuno: Isipinatshi, i-kale, iletisi, iitumato, i-broccoli, icauliflower, i-asparagus, itswele, njl.
• Amaqunube: Iiblueberries, amaqunube, njl.
• Amantongomane: Iiamangile, imacadamia nut, walnuts, hazelnuts, njl.
• Imbewu: Imbewu kajongilanga, imbewu yethanga, njl.
• Iziqhamo: Iiapile, amapere, iiorenji.
• Ioyile yekhokhonathi.
• Yeminquma.
• Ioyile ye-olive eyintombi eyongezelelweyo.
• Itshokholethi emnyama.
• Iiavokhado.
• Iziqulatho: Ityuwa yaselwandle, ipepile, iturmeric, isinamon, igalikhi, iparsley, njl.

Kucetyiswa kakhulu ukuba ususe i-pantry yakho kuko konke ukutya okungenampilo kunye nezithako. Oku kubandakanya i-ayisi khrim, isoda, ukutya okuziinkozo kwasekuseni, isonka, iijusi kunye nezinto zokubhaka ezinjengeswekile kunye nomgubo wengqolowa.

Umgca osezantsi

Ukuba uzimisele malunga nokutya kwe-Atkins, cinga ukuthenga okanye ukuboleka enye yeencwadi ze-Atkins kwaye uqalise ngokukhawuleza ngokukhawuleza.

Oko kuthethiweyo, isikhokelo esineenkcukacha kweli nqaku kufuneka siqulathe yonke into oyifunayo ukuze uphumelele. Ukwenza uguqulelo olunokuprintwa, cofa apha.

Ukufumana izimvo zokupheka, jonga eli nqaku kwi-Recipes ezi-10 eziphilileyo zeCarb Recipes eziNomdla kakhulu

Ekupheleni kosuku, ukutya kwe-Atkins yindlela esempilweni nesebenzayo yokunciphisa umzimba. Awuyi kudana.