Ukutya kwe-Atkins: yintoni, kukutya ntoni, amanqanaba kunye nemenyu

Umxholo

• Ukutya okuvunyelweyo
• Izigaba zesidlo seAtkins
• Isigaba 1: Ukwenziwa
• Isigaba 2-Ukuphulukana nobunzima obuqhubekayo
• Isigaba 3 -Ukulondolozwa kwangaphambili
• Isigaba 4 -Ulondolozo
• Imenyu yokutya yeAtkins
• Bukela le vidiyo ilandelayo kwaye ubone indlela yokwenza ukutya okuphantsi kweCarb ukunciphisa umzimba:

Ukutya kwe-Atkins, okwaziwa njenge-protein diet, kwenziwa yi-American cardiologist uDkt Robert Atkins, kwaye isekelwe ekunqandeni ukusetyenziswa kwe-carbohydrate kunye nokwandisa ukusetyenziswa kweeprotheni kunye namafutha yonke imihla.

Ngokutsho kukagqirha, ngesi sicwangciso-qhinga umzimba uqala ukusebenzisa amafutha aqokelelweyo ukuvelisa amandla kwiiseli, oko kukhokelela ekwehliseni ubunzima kunye nolawulo olungcono lweglucose yegazi kunye namanqanaba e-cholesterol kunye ne-triglyceride esegazini.

Ukutya okuvunyelweyo

Ukutya okuvunyelweyo kukutya kwe-Atkins zezo zingenazo ii-carbohydrate okanye ezinesixa esisezantsi kakhulu sesi sondlo, njengeqanda, inyama, intlanzi, inkukhu, itshizi, ibhotolo, ioyile yeoyile, amandongomane nembewu, umzekelo.

Kule ndlela yokutya, ukusetyenziswa kwemihla ngemihla kwee-carbohydrate kuyahluka ngokwamanqanaba enkqubo yokulahleka kobunzima, ukuqala nge-20 g ngosuku. Iicarbohydrate zikhona, ngakumbi ekutyeni okunje ngesonka, ipasta, irayisi, iziqhekezi, imifuno kunye neziqhamo, umzekelo. Jonga uluhlu olupheleleyo lokutya okune-carbohydrate.

Izigaba zesidlo seAtkins

Ukutya kwe-Atkins kunezigaba ezi-4, njengoko kubonisiwe ngezantsi:

Isigaba 1: Ukwenziwa

Eli nqanaba lihlala iiveki ezimbini, kunye nokusetyenziswa okuphezulu kwe-20 yeecarbohydrate ngosuku. Ukutya okunotyebileyo kwiiprotein, njengenyama namaqanda, kunye nokutya okunamafutha, okunje ngeoyile yeoyile, ibhotolo, itshizi, ubisi lwekhokhonathi kunye nemifuno enjengeletisi, iarugula, itheniphu, ikhukhamba, ikhaphetshu, ijinja, i-endive, iradish, amakhowa, Ikhululwa iichives, iparsley, iseleri kunye ne-chicory.

Ngethuba lesi sigaba, kulindeleke ukuba kwenzeke ukulahleka kwesisindo sokuqala ngokukhawuleza.

Isigaba 2-Ukuphulukana nobunzima obuqhubekayo

Kwisigaba sesibini kuvumelekile ukuba kuthabathe iigram ezingama-40 ukuya kuma-60 zekhabohayidrate ngosuku, kwaye oku konyuka kufanele kube ziigram ezi-5 kuphela ngeveki. Isigaba 2 kufuneka silandelwe kude kufike ubunzima obufunwayo, kwaye ezinye iziqhamo kunye nemifuno zinokongezwa kwimenyu.

Ke, ukongeza kwinyama kunye namafutha, ezi zinto zilandelayo zinokufakwa ekutyeni: i-mozzarella cheese, irisotta itshizi, i-curd, i-blueberry, i-raspberry, i-melon, i-strawberry, ii-almonds, i-chestnuts, imbewu, i-macadamia, iipistachios kunye namandongomane.

Isigaba 3 -Ukulondolozwa kwangaphambili

Kwinqanaba lesi-3 kuvunyelwe ukuba kuthabathe ukuya kwi-70 yeegram ze-carbohydrate ngosuku, kubalulekile ukuba uqaphele ukuba ingaba ukuzuza ubunzima kuyenzeka ngeli xesha. Ukuba uqaphela ukunyuka kobunzima xa usebenzisa i-70 g ye-carbohydrate ngosuku, kuya kufuneka usinciphise eso sixa ukuya kwi-65 g okanye i-60 g, umzekelo, ude ufumane indawo eseleyo yomzimba wakho, xa unokudlulela kwinqanaba lesine .

Okwangoku oku kutya kunokungeniswa: ithanga, iminqathe, iitapile, ibhatata, i-yam, i-cassava, iimbotyi, iichickpeas, iilentile, i-oats, i-oat bran, irayisi kunye neziqhamo ezinje ngeeapile, iibhanana, iitsheri, iidiliya, i-kiwi, iguava imango, ipesika, iplum kunye nevatala.

Isigaba 4 -Ulondolozo

Isixa se-carbohydrate esityiweyo iya kuba yile egcina ubunzima bomzimba buzinzile, obabufunyenwe kwisigaba 3 senkqubo. Kule nqanaba, ukutya sele kuyindlela yokuphila, ekufuneka ihlale ilandelwa ubunzima obulungileyo kunye nokugcinwa kwempilo.

Imenyu yokutya yeAtkins

Le theyibhile ilandelayo ibonisa umzekelo wemenyu kwisigaba ngasinye sokutya:

Kubalulekile ukuba ukhumbule ukuba yonke into etyiwayo kufuneka ibekwe esweni yingcali yezempilo, enje ngesondlo, ukuze ingonzakalisi impilo.

Bukela le vidiyo ilandelayo kwaye ubone indlela yokwenza ukutya okuphantsi kweCarb ukunciphisa umzimba: