Okwenza I-Dukan Diet ihluke
I-Dukan Diet ibizwa ngokuthi udokotela waseFrance u-Pierre Dukan, owadala uhlelo. Isigaba sokulahlekelwa isisindo sincane kakhulu emafutheni nase-carbohydrate. I-dieter iyashintsha phakathi kwezikhathi zokudla "amaprotheni ahlanzekile" nokudla "amaprotheni kanye nemifino" kuze kube yilapho imthola "isisindo sangempela." Ngemuva kwesigaba sokulahlekelwa kwesisindo, i-dieters iqhubekela phambili kwisigaba eside sokuhlanganiswa lapho kunezithelo ezithile kanye nokudla okunamandla, ngaphambi kokuqeda isigaba sesondlo.
Izinkinga Ngezokudla Eziphansi Amafutha NamaCarbs
Nakuba iDuan Diet ivame ukukhokhwa njengendlela yokudla okuphansi- futhi iyagcizelela kakhulu ekugcineni amafutha ekudleni okuphansi kakhulu. Amafutha athiwa "yisitha esiphelele", esibi kakhulu kune-carbohydrate, futhi "emele yonke ingozi ekhona." Eqinisweni, enye yezinkinga ezinkulu uDkt Dukan eziningi zokudliwa kwe-carb ukuthi "ukungathembeki kwamafutha sekuphelile, futhi uma usuhambe uye kwenza noma yiluphi uhlobo lokuzinza lungenakwenzeka." (Kubonakala sengathi akaqapheli ukuthi abaningi bethu, amafutha enempilo yilokho okwenza ukuqiniswa kwesisindo kunokwenzeka. Kwabanye, ngisho nokuzinza isimo.) Kunezinkinga ezithile ezikhona ngokuzama ukudla okuphansi kokubili amafutha kanye nama-carbohydrate, ikakhulukazi ehlelwe ngendlela iDetan Diet.
Umehluko omkhulu wamaprotheni: Izincomo zokudla ngokumelene nemikhawulo yokudla kweDuan
I-National Academy of Sciences, ehlolisisa ucwaningo ngokucophelela, okwamanje iphakamisa ukuthi phakathi kuka-10% no-35% wekhalori kuvela amaprotheni.
Futhi izincomo zabaningi abalobi abasebenzisa ukudla abaphansi ziphakathi kwalezi zimingcele. Ngakolunye uhlangothi, i-Dukan Diet, isendaweni ye-79% kuya ku-90% amaprotheni, kuye ngokuthi ukukhethwa kokudla okuqondile. Lokhu akuwona umbono omuhle. Ukukhathazeka okuyinhloko ngokudla amaprotheni amaningi ukuthi izikhumba zethu nezinso kufanele zisebenze ukucubungula ama-protein we-metabolism, futhi kunomkhawulo wokuthi zingakanani amaprotheni abangabhekana nazo.
UDkt. Dukan uthi ukuphuza amanzi amaningi kuzosinakekela le nkinga, kodwa akanikeza noma yikuphi ukubhekisela emuva kwalokhu.
Abantu bavame ukuzizwa behle kakhulu ukudla kokudla okunama-protein. Lo mkhuba owaziwa ngokuthi "amaprotheni anobuthi" noma "indlala yesinogwaja" (ngoba inyama yenogwaja incike kakhulu, futhi abantu abafanele bahlale kuwo bahlangabezana nendlala) bazibonakalisa ekuphazamiseni kwamathumbu, ukukhanda ikhanda, ukucindezeleka kwegazi kanye ne-malaise. Lokhu kungakho abantu bengathandi ukudla okuningi ekudleni kwamaprotheni kuphela - kukukwenza uzizwe ugula emva kwesikhathi. Ukwengeza, uma uthola amaprotheni amaningi kunakho okudingayo, umzimba wakho uzokuguqula inani elilinganayo lalo glucose ( gluconeogenesis ). Nakuba kungcono ukuthi le glucose ikhiqizwa kancane uma iqhathaniswa nokudla ushukela (abantu abasebenzisa ukudla okuncane-carb bazuze kulokhu), ngaphezu kwalokho kungaphikisana nemiphumela emihle yokulandela indlela ephansi yokudla. Futhi, amaprotheni amaningi angakunikeza umoya omubi, ngesimo se-ammonia. Lokhu kuhlukile kune- keto-breath , nakuba lezi zingane zingenzeka ndawonye.
Ukubaluleka Kwe-Fat Yesikhathi Eside
Noma kunjalo, ekuqaleni kohlelo lokulahlekelwa isisindo esiphansi, cishe kuyingozi kakhulu ukudla ukudla okunamafutha aphansi, ngoba nje i-dieter iqukethe amafutha amaningi emzimbeni (nakuba kungase kube yinto engavamile futhi ingahle ibe yindlala kude kakhulu).
Njengoba isikhathi siqhubeka, noma kunjalo, ukulahlekelwa kwesisindo kunciphisa futhi kubaluleke kakhulu ukwengeza amafutha ekudleni. Ngaphandle kwezinkinga zokudla ukudla okukuphela kwamaprotheni, ngithola ezinye izinkinga ngohlelo lweDukan, kanye nezinye izinto engicabanga ukuthi zithonya.
Izitho Zokudla KweDukan
Ngithanda umqondo wesigaba eside sokuhlanganiswa. Izindlela eziningi zokudla eziphansi ezisezingeni eliphansi zisezingeni elincane ngaphambi kokugcinwa kwesondlo noma izigaba zokuguquguquka; lokhu kungaba iphutha. Ngokungangabazeki ukuthambekela komzimba ukulwa nokugcina ukulahleka kwamafutha, ikakhulu uma ukulahlekelwa lokho kukhulu. Ukuba nesikhatsi eside kakhulu lapho abantu baqaphela khona lokhu futhi ukuthatha izinyathelo zokulwa nalo cishe into enhle.
Ngiyathanda nokugcizelela ukulindela okunengqondo kokulahlekelwa isisindo esimeme, okuyinto uDkt Dukan ezama ukufeza nomqondo wakhe walokho okuthiwa isisindo sangempela (esifana nomqondo wami wesisindo esimeme kakhulu). Ngenkathi kunezinto ezimbalwa ezihlukile, ngiye ngabona izinombolo ezinkulu kakhulu ze-dieters ezikhungathekile eziyekezela ngoba azikwazi ukufeza noma ukugcina isisindo somgomo esibekwe ekuqaleni. Kusukela ekufundeni kwami kocwaningo, kanye nokubheka kwamashumi eminyaka ambalwa, ngicabanga ukuthi iningi labantu ngeke lisekele ukulahlekelwa isisindo esingaphezu kuka-20% wesisindo somzimba wabo ngokuhamba kwesikhathi, futhi abaningi (futhi cishe kuningi) kungaphezulu ku-5% kuya ku-10%. Ngokujabulisayo, iningi lezinzuzo zezempilo zokulahleka kwesisindo lwenzeka kuleso sigaba sokulahlekelwa kwesisindo. Imizimba yethu yayingaklanyelwe ukwamukela ukukhululeka kwesisindo (okuyinto enengqondo uma ucabanga ngakho).
Okungalungile Okunye Okudliwayo KweDukan
Ukondla okwanele: Ngesigamu sezinsuku kwisigaba sokulahlekelwa isisindo sibe amaprotheni ahlanzekile, kungekho mifino evunyelwe, kukhona ukukhathazeka kwangempela ngokuthola izakhi ezifanele kwiDukan Diet. Ngokuqinisekile, ezinsukwini zamaprotheni ahlanzekile, kunamavithamini amaningi ayobe engekho. Lezi zingase zenziwe noma zingenakwenziwa kwezinye izinsuku. UDkt Dukan uthatha isimo sengqondo se-laissez-faire mayelana nezithako ze-vitamin (kuhle uma wenza noma uma ungenzi). Ama-phytonutrients ayobe esweleka kahle. Futhi, uma umuntu ekhetha amaprotheni ahlanzekile kakhulu, amavithamini amaningi anamafutha namanye ama-phytonutrients angeke afakwe kahle.
Ukudla kuyinto ikhalori-phobic kakhulu, ikakhulukazi ekudleni okungavimbela inani ukudla. Kungaqondakali ukuqhubekela phambili mayelana nekhalori uma ungavimbeli izingxenye; kungaba ukudideka kubantu abazama ukulandela ukudla.
Usawoti unciphise: Lokhu kukukhathazeka ekudleni okuphansi kwe-carb ngezizathu ezimbalwa. Okokuqala, kuvame ukunciphisa okungadingekile ekudleni kokudla, okusho ukuthi kungaba esinye isilwane ebhokisini lokuzimisela kwakho ukunamathela ekudleni. Ekudleni okuvamile kwamaMelika, iningi le-sodium livela ekusetshenzisweni kokucutshungulwa. Ukudla okuphansi kwe-carb kuncane ekudleni okunjalo, kanjalo nokudla kweDukan. (Futhi, iningi lethu, usawoti awuyona into enkulu kakhulu.) Okubi nakakhulu, ikakhulukazi emavikini okuqala okudla okuncane, abanye bethu kudingeka badle usawoti owengeziwe uma bedla ukudla okuncane emanzini, njengoba i-sodium ilahlekile.
Ubisi nemifino: Ubisi olungenayo i-fat kanye ne-yogurt kuluhlu olungenamkhawulo (futhi kwamanye amamenyu kunamakhophi amabili we-yogurt ngosuku). UDkt Dukan uphonsela eceleni ushukela obisi kule mikhiqizo, ethi inombolo yeshukela iyinto encane kakhulu ongakhathazeki ngayo. Kodwa-ke uvikela imifino ephansi, okuyizinga eliphansi ngisho noshukela / i-carbs. Phuza lonke ubisi oyifunayo, kodwa uvimbele isipinashi? Lokhu kungenzi lutho kimi.
Amaphutha Eqiniso
Kunezitatimende eziningi ze "iqiniso" encwadini okungaba yiyo yamanga noma engabaza kakhulu. Nazi ezimbalwa nje:
- UDkt. Dukan ubeka ama-carbohydrate ehlathini imifino kanye nohlamvu olulodwa esigabeni abiza ngokuthi "ushukela ophuza," okusho ukuthi bacabanga ukuthi bahlukana noshukela kancane emzimbeni wethu uma kuqhathaniswa nezinhlamvu ezihlungiwe kanye noshukela. Lokhu kudukisa kakhulu. Imifino eminingi enesitshalo iphakamisa ushukela wegazi ngisho ngokushesha kunoshukela elicwengisisiwe, futhi ama-carbohydrate kunoma yikuphi okusanhlamvu okwenziwe ufulawa, kungakhathaliseki ukuthi aphelele noma cha, aphakamisa ushukela wegazi ngokushesha.
- UDkt. Dukan uthi i- Atkins Diet ibangela ukuthi "amazinga e-cholesterol ne-triglyceride avele engozini." Endabeni ye-triglycerides, okuphambene kuye kwabhalwa kabanzi. Uma kwenzeka i-cholesterol, isimo siyinkimbinkimbi, kodwa ngokuqinisekile, i-cholestolol ye-HDL ("emihle") ivame ukuphakama, futhi iphethini le-LDL le-cholesterol lishintsha iphethini elincane kakhulu A (kumuntu onomthelela obungozi B). Lokhu, futhi, kubhalwe kahle kakhulu.
- UDkt. Dukan ubhala ukuthi uma sidingeka "sishintshe izikhukhula zethu zamafutha e-glucose." Lokhu kuyiphutha nje. Esinye sezizathu eziyinhloko ukuthi ukudla okuncane-carb ukusebenza ngendlela abenza ngayo ukuthi amafutha asetshenziswa ngokuqondile amandla. Abaphakamisi ushukela wegazi ngoba abakwazi ukuguqula iglucose.
- Uthi kukhona "isilinganiso segolide" sama-macronutrients esithinta kalula imizimba yethu nokuthi ukwehluka kulokhu kusho ukuthi ama-kilojoule awaxhunyiwe kanye nokulahlekelwa isisindo kukhuthazwa. Leyo ngxenye i-5: 3: 2 ye-carb: amafutha: amaprotheni. Njengoba ngiyazi, lokhu akusizathu. (UDkt. Dukan uthi kuyiqiniso ngoba ubisi lomuntu lungaphansi kwalokhu, kodwa lokho akusho lutho kumuntu omdala.)
- Uthi, "Uma zihlangene, amaprotheni amanzi namanzi ahlanzekile asebenze ngamandla ku-cellulite." Futhi, i-100% engenasisekelo ngangokunokwenzeka.
Ngamafuphi, ngicabanga ukuthi abantu abaningi ngeke bahlale kulo lonke uhlelo lweDukan Diet, futhi uma bekwenza, ngizokhathazeka ngempilo yabo. Lena ukudla okunamafutha e-fatbic / low-carb engingasikhulumi kunoma yimuphi umkhawulo wesikhathi esengeziwe.
Imithombo
I-Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, kanye nama-Amino Acids (Macronutrients) (2005), iBhodi Yokudla Nezokudla, i-National Academy of Sciences.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic. I-Vol. 76, No. 1, 5-56, (2002).