Ngaphambi kokuba uqale uhlelo oluthandwayo lwe-Atkins lokulahlekelwa kwesisindo kunemibuzo ebalulekile okufanele uyibuze. Ukudla kwe-Atkins kusebenza kanjani? Futhi ingabe ukudla kwe-Atkins kusebenza uma ufuna ukunciphisa phansi futhi ugcine amakhilogremu avulekile?
Uhlelo lwe-Atkins luye lwabhekana nezinguquko ezinkulu eminyakeni yamuva. Uma ucabangela ukudla, sebenzisa lo mhlahlandlela ukuze ubone ukuthi uhlelo lukulungele yini futhi uma kungenzeka ulahlekelwe isisindo.
Ukudla Kwe-Atkins Kusebenza Kanjani?
I-Atkins ingenye yezinto ezidumile kakhulu ezidlalwa kakhulu ze-carbohydrate. Ethuthukiswa nguDkt. Robert Atkins ngawo-1970, uhlelo lokuqala lwehlelo lokulahlekelwa isisindo lwalugxeka kakhulu eminyakeni yokuqala ngoba lalihlanganisa amazinga aphakeme kakhulu amafutha namaprotheni agcwele. Kodwa kusukela ngaleso sikhathi, ukuthandwa kwezidlo ezincane ze-carb sekuqhume futhi izinguqulo ezintsha ze-Atkins zithole ukwamukelwa emiphakathini eminingi-kodwa hhayi yonke imithwalo yokulahlekelwa kwesisindo.
U-Dieters osebenzisa uhlelo lwamanje lwe-Atkins ufunde ukuthi angabala kanjani i-carbs enetheni ukuze alahlekelwe isisindo. Uhlelo lwendabuko lwe-Atkins lunezigaba ezine:
- Isigaba sokungenisa . Kwaphela amasonto amabili noma ngaphezulu, i-dieters igcina i-carbs yayo enetha ezingeni eliphansi kakhulu.
- Isigaba sokulinganisa. I-Dieters ingeza kancane amagremu we-carbs net ukuthola ibhalomide engcono kakhulu.
- Isigaba esihle sokuthutha . I-Dieters yenza ama-tweaks amancane ukuze afinyelele futhi alondoloze umgomo wawo wokulinganisa okungenani inyanga.
- Ukulondoloza isikhathi sokuphila. UDieters uqhubeka edla ukudla okunempilo nge-carbohydrate enganiselwe ukuze alondoloze umgomo wabo isisindo.
Uhlelo oluhle kakhulu kuwe
Uhlelo lwe-Atkins lunikeza izinhlelo ezimbili zezinhlobo ezahlukene ze-dieters.
- I-Atkins 20: Uhlelo lwe-Atkins 20 yilokho okuyobheka kakhulu ukuthi luhlelo lwe-Atkins lwama-classic. I-Dieters kule hlelo iqale ngokudla ama-carbs angu-20 kuphela ngosuku. I-Dieters idla imifino evumelekile (isisekelo), inyama enomzimba, ushizi namafutha enempilo ukuhlangabezana nezidingo zabo zamandla. Ngemuva kwamasonto amabili ku-Atkins 20, i-dieters iqala ukwengeza amajikijolo namantongomane ezinhlanu ze-carb increments. Bese kancane kancane bafunda ukufaka izinqumo ezinempilo ye-carbohydrate ukufinyelela nokugcina umgomo wabo wokulinganisa.
- Atkins 40: Lolu hlelo luhlinzeka uhlelo olukhululekile lapho i-dieters idla kuwo wonke amaqembu okudla kusukela ngosuku olulodwa. Lolu hlelo lenzelwe abantu abanamapounds angu-40 noma ngaphansi ukuze balahlekelwe. U-Dieters uqala isigaba sokuqala sepulani ngokudla amagremu angu-40 we-carbs net ngosuku kusuka emifino, izithelo, amantongomane, izithelo zommbila kanye nezinhlamvu ezigcwele. Njengoba i-dieters isondela ekutheni isisindo sayo sinesisindo, sengeza ama-carbs ngo-10 we-carb increments ukuze bathole i-carb yabo "indawo enhle" ukuze balondoloze isisindo sabo esinempilo .
Indlela Yokwenza Yisebenzele Kona
Akukho ukudla okusebenza kuwo wonke umuntu. Isihluthulelo ukuthola ukudla okuhambisana nokuphila kwakho ukuze ukwazi ukunamathela kuso isikhathi eside ukuze ufinyelele imigomo yakho futhi ugcine umzimba wakho omusha. Uma ukhetha ukudla kwe-Atkins, lezi yizinto ezimbalwa ongayilindela.
- Ukulawula ingxenye. Ngokuphambene nenkolelo evamile, ukulawulwa kwesigaba kwakhiwe ohlelweni lwe-Atkins. Ngakho-ke, ungahle uhlele ukugoba nge-steak, ibhotela, ushizi, kanye nebhethoni amasonto ukuze ulahlekelwe isisindo. I-Dieters ku-Atkins 40, isibonelo, bakhunjuzwa ukuba badle amaprotheni amathathu kuya kwangu-6-ounce ngosuku ngalunye kanye nama-2 kuya kwangu-4 ama-servings amafutha ngosuku.
- Utshwala obuncane. Ukuphuza utshwala akukhuthazwa emasontweni ambalwa okuqala ohlelweni lwe-Atkins. Khona-ke njengoba uhamba ngalolu hlelo, utshwala kufanele lubekelwe kuphela ukuze ufinyelele futhi ulondoloze umgomo wakho wesisindo.
- Ukubala i-carbs net. Awudingi ukubala amakholori ohlelweni lwe-Atkins, kodwa udinga ukubala i-carbs net. Kubantu abathile, le nqubo ingaba yinkimbinkimbi ngoba ukubala i-carbs net kuthatha umsebenzi omncane. Kodwa iwebhusayithi ye-Atkins kanye nohlelo lokusebenza olulula ukuyisebenzisa yenza ukuthi izinombolo zibe lula.
- Ukuhoxiswa kukaCarb. Ngenxa yokuthi ukudla okuvamile kwaseMelika kugcwele ama-carbohydrate, kungaba yinselele ukunciphisa ama-carbs ukuze ulahlekelwe isisindo . Ezinye ze-dieters zikhononda ngezinkhanda, amandla aphansi, nokuzizwa kabi ngesikhathi sokuqala kokudla.
- Imiphumela esheshayo. Ngoba isigaba sokungeniswa kwe-Atkins ukudla (kubantu abaningi) ishintsho enkulu ekudleni kwabo okujwayelekile, labo abalandela ukudla badla ngokulahlekelwa ngamasentimitha futhi basindise ngokushesha ngesikhathi sokuqala kwalolu hlelo. Abaphikisi bokudla, noma kunjalo, bazofakazela ukuthi lesi sigaba sokuqala sinzima kakhulu ukulandela.
Yiqiniso, noma iyiphi i-dieter ingahamba i-carb ephansi ngaphandle kokuya ku-Atkins. Kodwa ngokusho kwesazi esisodwa, i-Atkins inikeza isakhiwo esiza ukuthi i-dieters ilahlekelwe isisindo esingaphezulu. U-Marie Spano, i-MS, i-RD, i-CSCS, i-CSSD. U-Marie uyisazi sokudla okunomsoco owenze umsebenzi egameni lika-Atkins. Uthi "ukuba nenqubo yokulandela kunganikeza isiqondiso, iziphakamiso, imibono yokupheka kanye nomphakathi onqenqemeni wabantu abasebenza ekufezeni umgomo ofanayo. U-Atkins ungumholi emidlalweni encane ye-carbohydrates futhi baye basiza abantu ukuthi balahle isisindo ngezinguquko ezihlukahlukene zokudla okunama-carbohydrate engaphezu kweminyaka engama-40. "
Ukubhekana Nokuqothulwa
Ezinye ze-dieters zikhalaza mayelana nokuqothulwa ngesikhathi sokungeniswa kwe-Atkins . Nakuba lesi simo singenzeki kuwo wonke umuntu, kunezinto ezimbalwa ongazenza ukuze unciphise ukuqotshwa ngesikhathi sokungeniswa kanye nezinyathelo ezimbalwa ongazithatha ukuze uzivimbele.
Okokuqala, qiniseka ukuthi uphuza amanzi amaningi kule sigaba sokuqala se-Atkins. Ochwepheshe bezinhlelo batusa ukuthi uphuze okungenani izibuko ezingu-8-ounce ngosuku. Okulandelayo, bukela ukudla kwakho kwe-caffeine. Ngesikhathi uvunyelwe ukuphuza iziphuzo ezifana nekhofi elimnyama noma itiye, i- caffeine ingasebenza njenge-diuretic . Ngakho-ke ungase uphelelwe amandla uma uphuza kakhulu futhi uthola amandla ngenxa yalokho.
Okulandelayo, khetha ngokucophelela ama-carbohydrate akho okulinganiselwe. Uma udla i-carbs enempilo nge-fiber, uzokhuthaza ukugaya okunempilo nokunyakaza kwamathumbu. U-Atkins uncoma ukudla okungenani ama-gram angu-12-15 we-carbohydrate nsuku zonke kusuka emasimini e-saladi neminye imifino.
Okokugcina, uma wenza isipiliyoni ngesikhathi sokungeniswa kwe-Atkins, lolu hlelo lukhuthaza ukuthi "uhlanganise isipuni noma ngaphezulu kwama-psyklium husks ekomishini noma ngaphezulu kwamanzi uphuze nsuku zonke. noma imifino. "
Ingabe Isebenza Ngesikhathi Eside?
Ukudla kwe-Atkins kuye kwafundiswa kakhulu eminyakeni. Ezinye izidlo ezincane ze-carbohydrate ziye zafundwa futhi, ngokuvamile ziqhathaniswa nezinhlelo ezilinganisiwe noma eziphezulu ze-carbohydrate. Ucwaningo oluningi lubonisa ukulahleka kwesisindo esincane kakhulu ne-Atkins ngaphezu kwesikhathi eside, uma nje i-dieters ifinyelela kuhlelo. Kodwa ukunamathela ekudleni kungaba nzima kubantu abaningi.
Ngakho kufanele uzame ukudla kwe-Atkins ukuze ulahlekelwe isisindo? Abalobi bezifundo eziningana zokudla kwakamuva bavame ukufika esiphethweni esifanayo: khetha noma yikuphi uhlelo oluzobambelela kulo. Umehluko phakathi kokudla okunye nomunye awunakwanele ukunquma ukuthi noma yikuphi ukudla okukodwa kuyisisombululo esiphelele sokulahlekelwa isisindo. Hlola indlela ophila ngayo kanye nezintandokazi zakho ukuze uthole ukudla ongaphila nokulondoloza impilo yakho.
Imithombo:
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URenée Atallah, MSc, Kristian B. Filion, PhD, Susan M. Wakil, MD, Jacques Genest, MD, Lawrence Joseph, PhD, Paul Poirier, MD, PhD, Stéphane Rinfret, MD, SM, Ernesto L. Schiffrin, MD, PhD noMark J. Eisenberg, MD, MPH. "Imiphumela Yesikhathi Eside Ezingu-4 Ezidlo ezidumile ezithinta isisindo sokulahlekelwa kwesisindo kanye nezingozi ze-Cardiovascular Risk. Ukubuyekezwa Okuhlelekile Kwezilingo Ezilawulwe Ngokungahleliwe" Ukujikeleza: Ikhwalithi Yomzimba Nezimfanelo NgoNovemba 11, 2014.
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Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. "Ukusebenza kohlelo lwe-Commercial Weight-Loss Programs: Ukubuyekeza Okuhlelekile Okubuyekeziwe." Ama-Annal of Medicine Internal April 7, 2015.