Cishe wonke umuntu uzwe ngokudla kwe-Atkins. Abantu abaningi baye bakuzama. Izidumi konke. Noma kunjalo, abantu abaningi bacabanga ukuthi bayazi ukuthi ukudla kuka-Atkins kunjani abantu abakudla ngempela . Ngakho-ke, kuyini ukudla kwe-Atkins, ngempela? Uhamba kanjani ngokukulandela? Nazi izinyathelo nezixhumanisi kuwo wonke ulwazi oludingayo ukuze uphumelele.
Kuyini Ukudla Kwe-Atkins?
Ukudla kwe-Atkins cishe kuyindlela ewuthandwa kakhulu ekudleni kwe-carb . Yakhiwe yi-cardiologist uDkt. Robert Atkins ngawo-1960, okuholela ekubhaliseni uDkt Atkins 'Diet Revolution , eyanyatheliswa ngo-1972. Phakathi neminyaka, uDkt. Atkins walungisa indlela yakhe njengoba ucwaningo olusha mayelana nokudla nokudla kwakutholakala. Incwadi yakamuva kakhulu mayelana nokudla kwe-Atkins, i-New Atkins ye-New You , yabhalwa emva kokufa kwakhe yizazi eziqhuba ifa lakhe.
Izinhloso ze-Atkins Diet
Abantu bacabanga ngokudla kwe-Atkins njengokondla kokudla kwesisindo , kodwa futhi kusetshenziselwa ukulawula i- glucose yegazi negazi kanye nezinye izinzuzo zezempilo . Enye yezinhloso eziyinhloko zokudla ukusiza umuntu ngamunye ukuthola inani elifanele le-carbohydrate lomzimba womuntu.
Ingabe I-Atkins Idla Ngayo?
Abantu abasesifo sikashukela (isifo sikashukela, ama-prediabetes, ukumelana kwe-insulin, isifo se-metabolic syndrome) kungenzeka basabele ezindaweni zokudla eziphansi.
Ngaphezu kwalokho, abantu abahlukene baphendula ngezilinganiso ezahlukene zesakhiwo ekudleni. Bheka i- Pros and Cons ye-Atkins Diet .
Okuhlobene: Okungaphezulu Kobani Okungcono Kokudla Kwe-Carb Low
Okudingeka Ukwazi Ngokudla Kwe-Atkins
Ngenkathi kulandela ukudla okuncane okufana ne-Atkins kuqondana kahle (ngokuyisisekelo kudingeka ugweme ukudla ushukela nesitashi), kubalulekile ukuzisiza ukuqonda imininingwane yalokho okufanele ukwenze nokuqonda ukuthi kungani.
Ngincoma ukuba ufunde okungenani enye yezincwadi mayelana nokudla. Nasi uhlu lwezincwadi zokudla zase-Atkins .
Funda Ukubala Ama-Carbs
Uhlelo lwe-Atkins lokudla luxhomeke ekuzileni ukuthi i- carbohydrate engakanani kukho konke okudlayo. Ngakho-ke, kubaluleke kakhulu ukufunda ngokubala kokudla. Hlola ukuthi ungabala kanjani ama-carbs , afaka izixhumanisi ezilinganisweni ze- carb ekudleni okuningi okuvamile. Kunezinhlelo zokusebenza eziningi zefoni ezihlakaniphile, amabhuku, kanye nabagibeli bezimfanelo ezingakusiza ukulandelela i-carbohydrate odlayo.
Yini okufanele udle ekudleni kwe-Atkins
Kunezigaba ezine ekudleni kwe-Atkins. Nakuba amagama ezigaba ashintshile phakathi neminyaka, amaphuzu ayisisekelo ajwayelekile ngokufanayo. Abantu baqala ezingeni eliphansi le-carbohydrate bese kancane kancane bengeza i-carb kuze kube seqophelweni lokuthiwa "i-carb balance balance" lapho udla khona i-carbohydrate engaphezu komzimba wakho ongakwazi ukuphuma ngaphandle kwemiphumela emibi.
Isigaba sokuqala, esibizwa ngokuthi i-Induction, siyisivimbela kakhulu, futhi sihlala emavikini amabili, nakuba uzohlala unenketho yokuyandisa. Phakathi nalesi sigaba, uzothembela kokudla kwamaprotheni, imifino engekho-starchy, nemithombo yamafutha okudla nokudla okulula. Kodwa-ke, izinguqulo zakamuva zokudla zinika ithuba lokuqala ezingeni eliphakeme le-carb, ngokuyisisekelo ukweqa lesi sigaba.
Hlola Ingabe Udinga i-Atkins Phase Phase? ukuze uthole iseluleko esengeziwe ngalokhu.
Kunoma yikuphi, ngemuva kwesigaba sokuqala uzokwazi ukufaka kancane kancane ukudla okuningi kwe-carbohydrate ekudleni kwakho. Inani le-carbohydrate ozophela nalo lizoxhomeke ekubekezeleni kwakho kwe-carbohydrate.
- Izinhlu Zokudla zeSigaba sokuHlanganisa
- Indlela yokwenza i-Atkins Isigaba 2 (izibonelo zokudla ongangeza: amantongomane, imbewu, amajikijolo, kanye ne yogurt. Njengoba lesi sigaba siqhubeka, ungakwazi ukwengeza izithelo)
- Ukudla okungeziwe esigabeni sesi-3 (izibonelo zokudla okuzofaka: izithelo, izithelo ezihlukahlukene, kanye nemifino encane yemifino kanye nohlamvu olugcwele)
- I-Phase 4 ye-Atkins yokudla ibizwa nangokuthi "Lifetime Maintenance -" Uma ufika kuleli phuzu, uzoqonda ukuthi umzimba wakho ungazibekezelela kangakanani kusukela lapha.
Izinsiza Ezingeziwe: Uhlu Lokuthengwa Kokuthenga Kwe-Carb Ephansi Nama-Carb Pantry Yakho Ephansi
Kuyini i-Ketosis?
Okungenani amasonto ambalwa okuqala wokudla kwe-Atkins aklanyelwe ukuba abe ketogenic. Lokhu kusho ukuthi umzimba wakho uzobe usetshenziselwa ukusebenzisa amafutha for energy esikhundleni glucose. Kuwusizo ukufunda kabanzi mayelana nalesi simo nokuthi umzimba wakho ungasabela kanjani, ngakho hlola ukuthi yisiphi isidlo se-Ketogenic? futhi yini i-ketosis?
Hlela phambili Ukuphumelela
Kubaluleke kakhulu uma uqala indlela entsha yokudla ukuze uhlele ukudla kwakho kusengaphambili. Lokhu akukwazi ukugcizelela ngokwanele. Hlela okungenani isonto lamamenyu amnandi ase-Atkins, futhi ube nokudla ngakwesokunene izinsuku ezimbalwa ngaphambi kwesikhathi. Ngale ndlela angeke ubanjwe uzibuza ukuthi yini oyodla, ufike kubantu abajwayele. Futhi, qiniseka ukufaka ukudla okulula-nakuba uzothola ukulamba kwakho kudla ekudleni kwe-Atkins, kudingeka uqiniseke ukuthi une-carb edla ukudla nxazonke lapho kulambile indlala, ikakhulukazi ekuqaleni.
Lezi zixhumanisi zizokusiza ukuthi uhlele ukudla okunomsoco okuphephile okusebenza ku-Atkins yokudla:
- I-Low-Carb Breakfast Ideas
- I-Low-Carb Lunch Ideas
- I-Low-Carb Dinner Imibono
- Amaminithi angu-12 e-Low-Carb Menus (amanye awakhipha imali)
- Uhlu Lwasezingeni Eliphansi Lama-Carb
- I-Low-Carb Recipes
Amaviki okuqala amabili e-Atkins Ayona Enzima Kakhulu
Ukuqala kwindlela entsha yokudla ngokuvamile kunzima. Yazi ukuthi kuzoba nezindawo ezimbi, ikakhulukazi njengoba umzimba wakho uvumelanisa nendlela entsha yokudla. Lolu lwazi luzosiza:
Thola Ukusekelwa!
Lokhu kungaba isinyathelo esibaluleke kunazo zonke. Thola ukwesekwa komndeni nabangani. Uma kunokwenzeka, thola omunye umuntu ukuba enze ukudla nawe. Kunamaforamu amaningi ku-inthanethi lapho ungacela khona imibuzo, thola ukusekelwa kwezinyathelo ezintsha ozithathayo, thola usizo ngezikhawu ezinzima, futhi uxoxe nabantu abanezinhloso ezifanayo.
Izwi elivela
Ukushintsha indlela yokudla okunempilo kudinga ukulungiswa, futhi singalindela ukuthi akuzona zonke izinto ezizohamba kahle kuqala. Yiba nesineke kuwe. Akudingekile ukuba uphelele! Kubaluleke kakhulu ukuhamba ngendlela efanele futhi ukugubha isinyathelo ngasinye emgwaqweni.
> Imithombo:
> Feinman RD, uPogozelski WK, Astrup A, et al. Ukunciphisa ukudla kwe-carbohydrate njengendlela yokuqala yokuphathwa kwesifo sikashukela. Ukubuyekezwa okubalulekile nobufakazi bokufaka. Ukudla okunomsoco . 2014.
> I-Volek JS, iFinney SD. Umkhawulo we-carbohydrate unomthelela omuhle kakhulu kwi-syndrome ye-metabolic kune-fat fat diet. Lipids. 2009; 44 (4) 297-309.
> Westman E, et al. A New Atkins for New Wena. I-Touchstone Press. ENew York, eNew York. 2010.