Njengoba i-dieters eduze nemigomo yabo, ukulahlekelwa kwesisindo kunciphisa ngisho nangaphezulu, ne-carbohydrate engaphezulu ifakwe ekudleni. Abantu baqaphela ukuthi i-carbohydrate engakanani ingadla ngokuphepha ngaphandle kokuthola isisindo. Leli phuzu libizwa ngokuthi i-Atkins Carbohydrate Equilibrium (ACE).
Indlela Esebenza ngayo
Isigaba sesithathu yisikhathi sokucubungula ukudla, ukuthola ukuthi yikuphi ukudla okungase kubangele ukudla, ukuthi ukusabela kuyindlela ehlukene kakhulu yokudla, futhi, ngokuyinhloko, ingakanani ama-carbohydrate amaningi, okuholela ekuthandeni, ekuzuzeni isisindo, futhi nezinye izimpawu ezingadingeki.
Kuyathakazelisa indlela abantu abahluke ngayo ngokudla okuhlukile. Isibonelo, abanye bangenza kahle ngemifino, kanti izithelo ziletha izifiso. Yingakho kubaluleke kakhulu kulesi sigaba ukuhamba kancane bese uqaphela ngokucophelela.
Yini okufanele udle
I-carbohydrate yengezwa, ngokusho kwe- Atkins Carbohydrate Ladder evezwe eSigaba sesibili. Ama-gramu angu-10 we-carb anganezelwa ngosuku, noma i-grammitha (20-30 gram) enkulu "yokwelapha" inganezelwa kabili noma kathathu ngesonto.
Izibonelo zokudla ongangeza ngesikhathi sokuPhathwa kwe-Pre-Maintenance:
Ucabanga ukuthi phakathi neSigaba sesibili wanezela ukudla okuvela "Amantongomane Namahlumela" kanye nemigodi ye "Berries and Melons" ye-Atkins esiteji, ungafaka okungaphezulu kwalokho kudla noma uqhubekele emigqumeni elandelayo:
Imifino : engeza 1/3 indebe yezinambuzane ezifana namalenti , ubhontshisi omnyama noma ama-chickpeas
Ezinye Izithelo : njengepayipi eliphakathi noma iplamu , isigamu se- apple ephakathi , noma i- kiwifruit ephakathi
Imifino enesitshalo : njengengxenye yesigamu samazambane aphakathi , 1/3 indebe yommbila osemathinini , noma indebe ye-3/4 yezinyosi eziyizinyosi.
Izinhlamvu Zonke : isigamu sekomishi yezinhlamvu eziningi zikhuphuka cishe ama-gramu angu-20 we-carb net, ngakho uzoba lula kakhulu kubo. Cabanga ukwenza isaladi nge 1/4 indebe ye- quinoa ephekiwe noma ilayisi elibomvu efafazwe kuyo. Noma, uma ufuna ezinye izipuni ezishisayo, izipuni ezingu-3 ze- oat bran ohlaza zizopheka kuze kube yingxenye yesigamu sezinkomishi futhi ziba ngu-10 amagremu we-carb net.
Ubude besigaba
Isisindo kufanele siphume kancane ngamabomu - Atkins uncoma isikhathi sezinyanga ezingu-2-3 ukuze alahlekelwe amakhilogremu ayishumi noma ngaphezulu. Abantu abaningi bathola ukuthi balahlekelwa kancane kancane - cishe amaphilisi ngenyanga - kulesi sigaba.
Izinhloso zangaphambi kokugcina
1) Ukuthola inani le-carbohydrate engadliwa ngaphandle kokuthola isisindo. (Atkins Carbohydrate Equilibrium - ACE)
2) Ukwehlisa isisindo kancane kancane.
3) Ukufunda indlela yokugcina isisindo usebenzisa indlela ye-Atkins.
Amamenyu
Imenyu, yebo, incike kunani kanye nezinhlobo zokudla okudliwe kunoma yisiphi isonto elinikeziwe.Izinamamenyu esampula emazingeni ahlukene e-carbohydrate e- Atkins for Life kanye ne -New Atkins ye-New You .
> Izinsiza:
Atkins Food Lists
Uhlu lwe-Atkins Book