Funda ukuthi yini okufanele uyidle nokuthi yini ongayidli esigabeni sokuqala se-Atkins
Isigaba sokuqala sohlelo lwe-Atkins, esibizwa ngokuthi isigaba sokungeniswa, senzelwe ukugxuma-ukuqala ukulahlekelwa isisindo sakho futhi kukhulise amafutha akho okushisa imetabolism. Uzonciphisa ama-carbohydrate wakho kuma-20 amagremu ngosuku futhi uthole okuningi kwama-calories akho kumafutha namaprotheni. Funda ukuthi yikuphi ukudla okuvunyelwe nokuthi yini evinjelwe phakathi nalesi sigaba.
Isigaba sokungeniswa kwe-Atkins Diet
Induction yisigaba esiqine kakhulu sokudla kwe- Atkins .
Lesi sigaba senzelwe ukuphoqelela umzimba ukuba uguqulwe kusuka ekusebenziseni ama-carbohydrate amandla ukuze usebenzise amafutha. Kukhona uhlu lokudla okuthokozisayo okungafanele kuguqulwe kusuka, kodwa izingxenye zokudla eziningi azipheli. Lesi yisigaba sokulahlekelwa kwesisindo esisheshayo . Noma kunjalo, lokho kulahlekelwa ngeke kube lula kunikezwa ukudla okulinganiselwe okutholakala ngalesi sigaba. Ukudla okuvunyelwe kuhlanganisa amaprotheni amaningi, imifino, ushizi, namafutha namafutha. Ukuze uthole ukudla nge-carbohydrate, uzobe unciphisa inani lakho lokudla okungenani amagremu angu-20 we- carbs net .
Amaprotheni Ukudla
Ukudla okunengi okungekho kwemifino nokungewona uketshezi lwamaprotheni , njengenyama, inhlanzi, izilwane zasolwandle namaqanda, banamakhabohydrate amancane noma angenayo. Uvumelekile ukuba udle ngokukhululekile.
Kunemikhawulo embalwa nje:
- I-bacon, ham, nezinye izinyama eziphulukisiwe zivunyelwe uma nje zingasetshenziswanga ushukela. Izinyama eziphulukisiwe ezingenasidanga nazo zikhethwa.
- Kukhona ezinye ze-shellfish ukuze zilinganiselwe, njengezinhlanzi nezinselo ze-oyster, ezincane kakhulu ema-carbs.
- I-crab yokulingisa noma i-shellfish yokulingisa ayivunyelwe.
Imifino
Iningi lama-carbohydrate ekudleni kwe-Atkins livela emifino . Kubalulekile ukwazi inani le- carbohydrate yemifino odlayo. I-12 kuya ku-15 amagremu ngosuku (hhayi ukubala i-fiber ) kufanele ivela emifino.
Imifino engavunyelwe ku-Atkins ukungeniswa kwesigaba ihlanganisa ummbila, amazambane, i-peas (i-English) i-peas, kanye neminye imifino enomsoco noma e-starchy.
I-milk and Cheese
Iningi lezinyosi lingaphansi kwesigamu se-carbohydrate ngehora ngalinye, kodwa hlola amalebula ngokucophelela, njengoba abanye banokuningi.
Landela le mihlahlandlela ye-ushizi nemikhiqizo yobisi:
- Ukudla kwe- Atkins kuvumela ama-ounces amathathu kuya kwangu-4 ama-fat-cheese aphelele (kufaka phakathi ukhilimu ushizi) ngosuku ngesikhathi sokungeniswa.
- Akukho ushizi we-cottage, ushizi lomlimi, noma ezinye izinhlobo zokudla ezivuthiwe ezivunyelwe.
- Ubisi abuvunyelwe kwisigaba sokungeniswa.
- Ikhrimu enzima noma elula ivunyelwe.
Amafutha namafutha
Abantu abaqala i-Atkins bedla uhlelo baxwayiswa ukuba bangazami ukwenza inguqulo ephansi yamafutha yokudla. Ukuqukethwe okwanele kwamafutha kubalulekile ekuphumeleleni kokudla. Uhlelo lwe-Atkins lululeka ukuba udle amafutha emvelo futhi ungadli amafutha okudlulisa .
Landela le mihlahlandlela yamafutha namafutha:
- Yidla inhlanzi eningi yamanzi abandayo nokunye ukudla okuqukethe omega-3 fatty acids (Uma ukhulelwe, qaphela iziqondiso ze-FDA mayelana nokusetshenziswa kwezinhlanzi).
- Amafutha omnqumo , ikakhulukazi labo abhalwe njengendodakazi noma abashadile, kufanele agcizelelwe ekuhleleni kokudla kwakho.
- Amafutha anconyiwe okugcoba-ukuthosa ama-canola, i-peanut, namafutha okugcoba, ikakhulukazi uma "kugxilile okubandayo" noma "ukunyathelisa."
- Gwema okusanhlamvu, u-soy, u-safflower, namafutha we-sunflower ngaphandle kwemali encane, futhi kuphela uma kungenalo ukushisa. Lawa anamafutha amaningi e- omega-6 e-polyunsaturated . Kunconywa amafutha anamakha aphethwe ngamakhaza noma ama-expeller.
- Uma ukhetha imayonnaise, khetha imayonnaise egcwele yamafutha egcwele, mhlawumbe usebenzisa iziqondiso ezingenhla zezinhlobo zamafutha asetshenzisiwe.
- Imithetho efanayo iyasebenza ekugqokeni isaladi . Hlola amalebuli njengoba ushukela owengeziwe awunqatshelwe.
- I-Butter neminye imithombo yamanoni agcwele, njengamafutha kakhukhunathi, ayamukelekile kodwa kufanele alinganiswe amanye amafutha.
- Sebenzisa kuphela i-margarine engenawo ama-trans.
Ukuphuza
Amanzi yisiphuzo esithandwayo. Uhlelo lwe-Atkins luseluleka ukuthi uphuze izibuko eziyisishiyagalombili (ama-8 amanzi ngamunye) ngosuku. Uma ulambile futhi akusikhathi sokudla, zama ukuphuza amanzi kuqala njengoba kungenzeka usomile. Amanzi e-soda noma amanzi aphethwe yi-sugar flavourings ayamukelekile.
Landela le mihlahlandlela yesiphuzo:
- Ungaphuzi noma yisiphi isiphuzo esinoshukela kuso, kufaka phakathi ushukela wemvelo ejusi noma e-cider.
- Ama-herbs, ikhofi e-decaffeinated, noma itiye le-decaffeinated yizinqumo ezinhle.
- Abanye abantu bangakwazi ukuphuza ukuphuza i-caffeine , kodwa kufanele uzame ukubona uma kudala izifiso noma kunciphise ukulahleka kwesisindo sakho.
- I-sodas yokudliwayo idonsa nge-Splenda (sucralose) iyamukeleka.
- Ukususa ama-broth ngokuvamile kuphansi kakhulu ku-carbs (kodwa, njengenjwayelo, funda amalebula).
Ukudla okukhethekile kuvunyelwe
Okunye ukudla okuncane kakhulu kwe-carbs kuyamukeleka. Kubalulekile ukubala ama-carbs futhi uqiniseke ukuthi i-carbs yenani lonke ilanga liphansi kwe-20 mg. Lawa avunyelwe:
- Izipuni ezimbili kuya kwezingu-3 zelamula noma i-lime juice (yilo kuphela okungafani nesithelo)
- Izipuni ezimbili kuya kwezingu-3 zikhilimu ezinzima noma u-1 ounce ukhilimu omuncu
- 10 kuya ku-20 iminqumo
- Ingxenye ye-avocado encane
- Ukudla okulula okulawulwayo-carb, njengemigoqo yokuphuza e-carb ephansi
I-Fiber engeziwe
Uhlelo lwe-Atkins luncoma i-psyllium (isithako esiyinhloko kuMetamucil nezinye izithako ze-fiber) nesidlo se-flaxseed for fiber ngaphezulu. Lokhu kuzokusiza ukuvimbela ukudliwa phakathi kwalesi sigaba.
Iziphakamiso zeShukela
I-sugar substituted substitute for Atkins's diet is Splenda (sucralose). Amanani amancane okuthiwa i-Sweet'N Low (saccharine) ayamukelekile. Qaphela ukuthi amafolda ama-sweeteners afake ama-carbs, ngokuvamile i-1 gram ngepakethe ngayinye. Ungathola futhi imithombo ye-liquid (akukho carb) ye-Splenda .
Ukudla okuvinjelwe ku-Atkins Induction Phase
Kunezinto zokudla eziningana ezingavinjelwe ngokuphelele ngoba lezi zokudla zifihlile ushukela nama-carbohydrate:
- Izinhlamvu kanye nanoma yini eyenziwe ngokusanhlamvu okuphelele noma ufulawa kubandakanya isinkwa, ikhekhe, ama-crackers kanye nama-pastries.
- Noma yikuphi ukudla okufaka ushukela owengeziwe, okutholakala ekudleni okuningi okusetshenziselwe.
- Izithelo nezithelo zezithelo
- Eminye imikhiqizo yobisi njengobisi, i-cottage shizi, noma ama-fat-free noma ama-fat-cheeses
- Imifino emifino efana namazambane, ama-beet, kanye nommbila
- Imifino enjengobhontshisi nama-peas
- Amaladidi e-Deli, ngokuvamile avame ushukela
- Iziphuzo ezidakayo
- Amantongomane
Yikuphi Ukudla Okungafakwa Ngemva Kokukhishwa?
Esigabeni sesibili, esivame ukuqala ngesonto lesithathu, ungadlulela imifino nokunye ukudla, njengamantongomane, imbewu, namajikijolo. Lezi zokudla zinganezelwa:
- Amantongomane afana nama-almonds, ama-cashews, nama-pistachios.
- Amajikijolo, i-cantaloupe, ne-honeydew ikhabe
- Ubisi, i-yogurt, noshizi olusha njenge-cottage shizi ne-ricotta
- Imbewu enjengembewu ye-sunflower
- Ukudla okubalwe kwizinga le-Atkins carbohydrate
- Ukudla okunomsoco okuncane okufana nobisi lwekakhukhunathi, ubisi olungenayo i- soy noma ubisi lwe-alimondi, ama-noodle ama-shirataki , amanye ama-soy flours, nezinye izinto ezikhethekile zokudla
- Ubhontshisi
- Utamatisi ijusi
Ukulungiselela I-Pantry Yakho
Ukuze unciphise isilingo, ungase ufune ukususa ukudla endlini yakho engavumelekile ohlelweni lwe-Atkins. Uma kunjalo, cabanga ngokulungisa kabusha i-pantry yakho kanye nesiqandisisi nokudla ongadla ekudleni okuphansi kwe-carb.
Ubude beSigaba Esinye se-Atkins Diet
Induction kufanele idlule amasonto amabili. I-Dieters ingaqhubeka isikhathi eside uma ifuna, uma nje ibekezelela ushintsho kahle, noma uma inesisindo esiningi sokulahlekelwa.
Izinhloso Zokukhishwa
- Ukwenza ukudla okunomsoco okunamandla, isimo lapho amafutha engumuthi oyinhloko womzimba. Kulezi metabolites zamafutha omhlaba okuthiwa ama-ketones abonakala emcinini futhi angatholakala nge-Ketostix. U-Atkins uthanda ukusebenzisa i- ketosis njengesibonakaliso sokuthi abantu basebenzisa amafutha amandla. Lapho abantu besesimweni se-ketosis, isifiso sabo sivame ukwehlisa.
- Ukuzinzisa ushukela wegazi kanye nezimpawu ezingase zivele ushukela egazini wegazi, njengokukhathala, ukuguquka kwemizwelo, kanye "nobuchopho bobuchopho." Lokhu kunganciphisa ukuthanda ukudla.
- Ukulahlekelwa kwesisindo ngokushesha. Abantu bavame ukuthola amandla lapho bebona izinombolo ezilinganisweni zihamba ngokushesha.
Imiphumela yeDetary Ketosis kwi-Atkins Diet
Uma umzimba unganikezwa i-carbohydrate ukuguqula amandla ukuze wenze imisebenzi yomzimba, uzosebenzisa amafutha namaprotheni atholakalayo ngokudla kwe-Atkins. Ukushintshela kumthombo ohlukile wamandla kuzothinta umzimba wakho. Abantu ababhekene ne-ketkins ngenxa yokudla kwe-Atkins noma noma yikuphi ukudla okuncane okuphansi kwe-carb kungabhekana nokushintsha kwemizwelo, ukuqothulwa, ukuphefumula kabi (ngenxa yamathononi engeziwe axoshiwe emaphashini), ikhanda, isisulu sokukhwehlela, ukukhathala, amatshe wezinso, noma amazinga aphezulu we-calcium excretion . Ukuvimbela lezi neminye imiphumela emibi, uphuze amanzi kaningi, ungayeki ukudla, futhi uhlale usebenza.
Ezinye izindlela ezingeni le-Atkins Induction Phase
Kunezinhlobo eziningi ezidliwayo zokudla okungezi-carb ezingazinqamuli ama-carbs kuze kufike ku-Atkins Induction. Zibuye ziholele ekulahlekeni kwesisindo futhi izinzuzo zezempilo ezingezansi ezidliwayo zinganikeza . Enye indlela kungase kube ukuqala ukulandela yonke imithetho yokufakelwa kodwa ulungele ukukhulula uma uthola ukuthi usekupheleni kokushiya ngokuphelele. Elinye isu lingase libe ukuqala ezingeni eliphakeme le-carb, njenge-30 noma 40 amagremu ngosuku.
Izwi elivela
Nakuba abantu abaningi baphumelela ekusebenzeni kokudla kwe-Atkins, akuwona wonke umuntu. Isigaba sokungeniswa kokudla kwe-Atkins sinciphisa kakhulu ukuze kuvezwe i-ketosis yokudla. Kuzodinga ukuba ubala ngokulandela imihlahlandlela yalokho ongakwenza futhi ongakwazi ukukudla. Uma ungeke unamathele kuso, khumbula ukuthi kunezinhlobo eziningi zokudla ezingakusiza ukuba ulahlekelwe isisindo.
> Imithombo
> Ukudla okuphansi kwe-carb: Kungakusiza yini ukuba ulahlekelwe isisindo? I-Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?pg=2.
> Isigaba Sokuqala Sokudla Okukwamukelekayo. Atkins. https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods.