Kwenzeka cishe wonke umuntu - ukulahleka kwesisindo sakho sehlisa phansi, noma kubonakala kukugaya ukumisa. Ngezinye izikhathi ungase uqale ukubuyisela esinye isisindo, futhi azikho izinto eziningi ezidabukisayo kunalokho! Nanka amathiphu okuzokusiza kule simo. Akuwona wonke asebenza kuwo wonke umuntu, kodwa zonke izinto ezinhle ukuzama ukukubuyisela esimweni sokulahlekelwa isisindo.
Eziningi zalezi ziphakamiso zivela engxoxweni engangiyenayo noDkt. Eric Westman. UDkt. Westman uprofesa wezokwelapha eDuke University kanye nomqondisi weDuced Lifestyle Medicine Clinic lapho esebenzela ukukhuluphala nesifo sikashukela, esebenzisa indlela yokudla ephansi-carb, iminyaka eminingi. Unezincwadi eziningi zokusakaza ezishicilelwe esikhwameni sakhe futhi ungumlobi ohlangene weThe New Atkins we-New You , phakathi kwezinye izincwadi.
Khumbula, ukunyuka kwesisindo
Ngisho noma sithatha inani elifanayo lamakhilori njengoba sisebenzisa, isisindo sishintsha. Inani lemithombo yamanzi, i-fibre, njll, emzimbeni wakho, izinguquko usuku nosuku, futhi isibalo, Yebo, sibonisa lokhu. Empeleni kungcono ukuthi ungalingani usuku ngalunye ngesikhathi sokulahlekelwa isisindo - kanye ngesonto inala. Ngisho noma kunjalo, kungase kube khona amasonto uma ungabonisi ukulahlekelwa isisindo, noma ngabe ungase ulahlekelwe amafutha. Kungenzeka ukuthi uthola imisipha, isibonelo.
Ngakho ungalutholi futhi ukulinganisa esikalini.
Ngakolunye uhlangothi, uma inyanga idlule ngaphandle kokulahlekelwa isisindo, ungase ube esiteji. Kuleso simo, nansi ezinye izinto ongazisebenzisa.
1. Qaphela i-Carb Creep
Leli phuzu elibaluleke kakhulu, futhi inkinga evamile kakhulu. Kwenzeka cishe cishe wonke umuntu, lapho sivumela ama-carbs ukuba abuyele ekudleni kwethu ngendlela engafanele, ngokuvamile ngaphandle kokuqaphela.
Iningi lezifundo zokudla eziphansi ezithatha ukudla okuthathwa yizinto ezidliwa ngabantu ngokuhamba kwesikhathi zithola ukuthi lokhu kuyiqiniso.
Izindlela eziphansi ze-carb ezifana ne- Atkins Diet zikhuthaza ukukhuphula i-carbohydrate ngemuva kwesigaba sokuqala esincane kakhulu. Kubalulekile ukuthi ulandele ngokucophelela imihlahlandlela yokuthi ungashesha kanjani ukwenza lokhu nokuthi nini ukuyeka ukwengeza ama-carbs. Lokhu kuyasiza ngoba kukhuthaza ukuqaphela ngokucophelela kwe-carbohydrate oyidlayo nokuthi ikuthinta kanjani.
Amathiphu okulwa noCarp Creep
Gcina irekhodi lakho konke okudlayo ngosuku olujwayelekile futhi ungashiyi lutho! Linganisa ukudla kwakho ngangokunokwenzeka ukuze ube nenembile ngangokunokwenzeka. Bese sebenzisa incwadi yokuncintisana ye-carb, uhlelo lokusebenza, noma isayithi ukuze ungene kuwo wonke ukudla bese uthola ukuthi mangaki ama-carbohydrate osusa. Imiphefumulo eminye ephikisanayo iyakwazi ukugcina ama-journals okudla okuqhubekayo okulungile (izinhlelo zokusebenza zeselula zingasiza kakhulu ngalokhu), kodwa ngesisekelo esiwusizo, ukwenza usuku ngalunye manje futhi lungasebenzela kahle iningi lethu sonke.
Buka izingxenye zakho! Kulula ukuthathwa ngokudla okukhona "nje kwe-carbohydrate encane". Isibonelo, amantongomane, ushizi, no-cream bonke banezinani ezincane ze-carb , futhi uma udla kakhulu, lenezela!
Qala phansi! Uma, isibonelo, ubelokhu ulandela i-Atkins Diet, buyela emuva esigabeni sokungenisa futhi uqale futhi, uqaphele ukulandela uhlelo ngqo.
2. Yidla Ngokwe-Hunger Yakho
Enye yezinto ezinhle kunazo zonke mayelana nokudla okuphansi kwe-carb ukuthi indlala yakho kufanele ilungise ukuze uthathe amakholori ambalwa. Uma udla isilinganiso esifanele sama-carbohydrate emzimbeni wakho, izifiso zokudla okungenzeka ukuthi uhlangabezana nazo kufanele zizolile. (Abantu bavame ukukhuluma ngokuthi "bazizwa bejwayelekile ngokuzungezile kokudla" nokuthi yikuphi okuhlangenwe nakho okumangalisayo okungukuthi.) Uma usenomuzwa wokuthi izidakamizwa zokudla uma ungalambile, kungenzeka usadla ama-carbohydrate amaningi kakhulu.
Lokho kusho ukuthi kungenzeka ngokugcwele ukuphazamisa izimpawu zakho zangempela zokulamba . Ungenzi lokho! Uma ungalambile ungadli!
Futhi, ungazitholi wena - vele udle uze ungabe usulambile.
3. Nix Utshwala
UDkt. Westman ungitshela ukuthi abanye abantu banomthelela kakhulu emiphumeleni yotshwala kunokuba abanye bahlaselwe isisindo. Abanye bangase baphuze ngokweqile, kanti abanye bangakwazi. Ngakho uma ukulahleka kwesisindo sakho sekuphelile, kufanelekile ukuzama ukuqeda noma yikuphi ukuphuza utshwala obesidlile. Kunoma yikuphi, qiniseka ukuthi ubala ama-carbs kulezi ziphuzo!
4. Ukuzivocavoca!
UDkt. Atkins wabiza umsebenzi ngokuthi "awunakuxoxisana" ngesizathu. Into eyodwa eyenzekayo lapho sinciphisa isisindo ukuthi umzimba wethu wehlisa umzimba. Yize kukhona ubufakazi bokuthi lokhu kwenzeka kancane ekudleni okuphansi kwe-carb kunokuba kukhishwe ikhalori , kusengenzeka. Enye indlela yokulwa nalokhu ukuvivinya umzimba njalo. Kusebenza kahle uma isimiso sibandakanya ukuqeqeshwa kwamandla .
Kuye kwaboniswa ukuthi, ngenkathi ukuzivocavoca kungabalulekile ekulahlekeni kwesisindo, kungase kube kubalulekile ekugcineni ukulahleka kwesisindo. Ngokuyinhloko, ukuzivocavoca okunamandla (ngisho nokugqamile okuncane) kungathuthukisa ukusebenza kwe-organelles ekhiqiza amandla emangqamuzaneni ethu okuthiwa i-mitochondria. Abantu abane-insulin ukumelana (cishe abantu abangasabela ekudleni okuphansi kwe-carb) kungenzeka ukuthi banenkinga yokusebenza okuhle kwe-mitochondrial, ngakho ukuzivocavoca kungase kubezuzise nakakhulu kubo.
5. Zama Ukuguqula Izindlela Zakho Zokudla
Ngezinye izikhathi abantu bathola ukuthi bangakwazi ukuzwakalisa izinto ngokuzama iphethini ehlukile yokudla. Isibonelo, zama ukudla kwasekuseni elikhudlwana kanye ne-dinner encane. Ungadli emahoreni amathathu ngaphambi kokulala. Noma zama inqubo ebizwa ngokuthi ukudla okusheshayo lapho ingxenye yosuku ngalunye isetshenziswa ngaphandle kokudla.
6. Zama i-Ketosis
Uma imizimba yethu ngokuyinhloko isebenzisa amafutha we-energy, kuthiwa sise-ketosis. Ukudla okuphansi kwe-carb kungase kungabi noma ukudla okune-ketogenic kunoma yimuphi umuntu othize. Abanye abantu banesisindo sokudla okunomsoco badla amagremu angu-100 we-carbohydrate ngosuku, kuyilapho abanye kudingeka babe emazingeni e-Atkins Induction ukuze bafinyeleleke nge-ketosis yokudla okunomsoco. Singatshela ngokuhlola ama-ketoni emcimbini noma egazini (ezinye zizama ukulinganisa amathoni emphefumulweni kanye).
7. Zama i-Atkins Fat Fast
Abaningi be-carber low bathole ukuthi i-Atkins Fat Fast iyindlela enhle yokudiliza isitifiketi, kanti uDkt. Westman uthi uyancoma kwabanye iziguli zakhe kule nkinga. Iyini i-fat fast? Kuyinto "yokudla" kwezinsuku ezingu-3-5 zamakhilogremu angu-1000 ngosuku, lapho ama-80-90% wekhalori evela kumafutha. Isebenza ngokugxuma-ukuqala umzimba ekubeni isisindo. U-Atkins uncoma ukudla okufana namantongomane ama-macadamia, i-avocade, ne-kiriki ushizi. Kubalulekile ukungenzi lokhu isikhathi eside kunokuba uDkt Atkins anconywe.
Uma unesithakazelo ku-Fat Fast, umbhali uDana Carpender wabhala ngalokhu kusayithi leCarbsmart, kufaka phakathi iziphakamiso zemenyu. Unayo i- Fat Fast Cookbook nayo.
8. Zama ukudla "Old Atkins"
Ukudla ukuthi uDkt Atkins wasebenzisa iminyaka eminingi kwakuhlukile kancane kunezinguqulo zakhe zakamuva. Umehluko omkhulu wukuqala ukuthi wasebenzisa ama-carbs angama-total esikhundleni se- carbs net . Lokhu kusho ukuthi i-fibre ayikhiphi isabelo se-carbohydrate yansuku zonke. UDkt. Westman uthola ukuthi lokhu kungaba enye enye indlela yokuthi abantu baqede isiteji.
9. Ukuhlaziya kwansuku zonke - kanye ne-Body Fat Percentage
Ngesikhathi sokulahlekelwa kwesisindo, angikhuthazi ukulinganisa kwansuku zonke, njengoba kuvame ukushayela abantu ngokulandela ukulandelela ukukhuphuka nokuphuza kwamanzi abo omzimba. Kodwa-ke, lapho ukwehla kwesisindo kuyeka, kuboniswe ukuthi kuyinto enhle. Ungaqinisekisa ukuthi isisindo sakho sihlala ngaphakathi "ebangeni eliphephile" futhi uma liqala ukukhuphuka, lingakhuthaza ukuba uthathe ezinye izinyathelo, mhlawumbe ukwandisa ukuqina komsebenzi wakho wokuzivocavoca.
Ukwengeza, uDkt. Westman uncoma ukucubungula ukuthola isilinganiso esilandela amafutha omzimba, hhayi isisindo nje. Ngisho noma inombolo oyitholayo kungenzeka ingabi nenembile, izokutshela ukuthi uya endleleni efanele. Ngezinye izikhathi isisindo sakho asikwazi ukushintsha, kodwa ungase ungeze isisindo futhi ulahlekelwe amafutha.
10. Imithi
UDkt. Westman ungitshela ukuthi iziguli zakhe ezingaba ngu-5% zizuza ngokufaka imithi ekushintsheni indlela yokuphila. Uma konke okuhlulekayo, lokhu kungaba yinto yokuxoxa nodokotela wakho.
Yiba nesineke ngokwakho
Wonke umuntu ulahlekelwa isisindo ngamanani ahlukene. UDkt. Westman uthi ekuhlangenwe nakho kwakhe, abantu abanesifo sikashukela balahlekelwa kancane kancane, futhi abesifazane abathumela umama balahlekelwa kancane kancane (futhi bangadinga ukulungiswa kwe-hormone). Ngimazi owesifazane oyedwa owaqeda iminyaka embalwa waze waqeda ukuya esikhathini futhi walahlekelwa isisindo esiningi! Uma ukulahlekelwa isisindo kungenzeki ngokusheshisa ngendlela ongathanda ngayo, noma ulinde isiteji, gxila kuzo zonke izinzuzo ezinkulu zezempilo ozithola kusukela endleleni yakho ephansi yokudla. Ufanelwe ukuhalalisela ngokwenza izinguquko okufanele uthuthukise impilo yakho.