Ukudla kwe-Atkins: Konke Odinga Ukukwazi

-Delile

• I-Atkins Diet Luhlelo Lwesigaba Esine-4
• Ukudla Okufanele Kugwenywe
• Ukudla Okudliwayo
• Iziphuzo
• Mhlawumbe Yidla
• Ngemuva kokuthi i-Induction Isiphelile, Ungangeza Kancane Kancane Ama-Carbs Aphilile
• Kuthiwani Ngabantu Abalima Imifino?
• Imenyu Yesampula yama-Atkins ngeviki elilodwa
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Ungadla Okunempilo Okuphansi Kwe-Carb
• Ungakulandela Kanjani Ukudla Kwe-Atkins Lapho Udla Ngaphandle
• Uhlu Lokuthenga Olulula Lokudla Kwe-Atkins
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukudla kwe-Atkins kungukudla okune-carb ephansi, imvamisa kunconywa ukunciphisa umzimba.

Abaxhasi balokhu kudla bathi ungalahlekelwa isisindo ngenkathi udla amaprotheni amaningi kanye namafutha njengoba ufuna, inqobo nje uma ugwema ukudla okuphezulu kuma-carbs.

Eminyakeni eyi-12 edlule, izifundo ezingaphezu kwe-20 zikhombisile ukuthi ukudla okuphansi kwe-carb ngaphandle kwesidingo sokubala ikhalori kuyasebenza ekwehliseni isisindo futhi kungaholela ekuthuthukisweni kwezempilo okuhlukahlukene.

Ukudla kwase-Atkins ekuqaleni kwakhuthazwa ngudokotela uDkt Robert C. Atkins, owabhala incwadi edayiswa kakhulu ngakho ngawo ngo-1972.

Kusukela lapho, ukudla kwe-Atkins kuye kwathandwa emhlabeni wonke ngezincwadi eziningi ezabhalwa.

Ukudla ekuqaleni kwakuthathwa njengokungenampilo futhi kwenziwa amademoni yiziphathimandla zezempilo, ikakhulu ngenxa yokuqukethwe okunamafutha amaningi. Kodwa-ke, ucwaningo olusha lubonisa ukuthi amafutha agcwele ayinabungozi (,).

Kusukela lapho, ukudla kuye kwafundwa kahle futhi kwaboniswa ukuthi kuholele ekunciphiseni isisindo kakhudlwana kanye nokuthuthuka okukhulu kushukela wegazi, "okuhle" i-cholesterol ye-HDL, i-triglycerides nezinye izimpawu zempilo kunokudla okunamafutha amancane (3, 4).

Yize enamafutha amaningi, ayiphakamisi i-cholesterol "embi" ye-LDL ngokwesilinganiso, noma lokhu kwenzeka kusethi yabantu ().

Isizathu esikhulu esenza ukuthi ukudla okuphansi kwe-carb kuphumelele kangaka ekunciphiseni isisindo ukuthi ukuncipha kwama-carbs nokwanda kokudla kwamaprotheni kuholela ekunciphiseni ukudla, kukwenza udle amakhalori ambalwa ngaphandle kokucabanga ngakho (,).

Ungafunda kabanzi mayelana nezinzuzo zezempilo zokudla okune-carb ephansi kule ndatshana.

I-Atkins Diet Luhlelo Lwesigaba Esine-4

Ukudla kwe-Atkins kwehlukaniswe izigaba ezi-4 ezihlukene:

• Isigaba 1 (ukwenziwa): Ngaphansi kwama-gramu angama-20 ama-carbs ngosuku amasonto ama-2. Yidla okunamafutha amaningi, amaprotheni aphezulu, nemifino ephansi ye-carb njengemifino enamaqabunga. Lokhu kukhahlela kuqala ukulahleka kwesisindo.
• Isigaba 2 (ukulinganisela): Yengeza kancane amantongomane, imifino enama-carb aphansi kanye nezithelo ezincane emuva ekudleni kwakho.
• Isigaba 3 (ukulungiswa kahle): Uma usondelene kakhulu nesisindo somgomo wakho, engeza ama-carbs amaningi ekudleni kwakho kuze kube yilapho ukwehla kwesisindo kwehla.
• Isigaba 4 (isondlo): Lapha ungadla ama-carbs amaningi anempilo njengoba umzimba wakho ungakubekezelela ngaphandle kokubuyisa isisindo.

Noma kunjalo, lezi zigaba ziyinkimbinkimbi kancane futhi kungenzeka zingadingeki. Kufanele ukwazi ukunciphisa isisindo futhi usigcine kude uma nje unamathela ohlelweni lokudla olungezansi.

Abanye abantu bakhetha ukweqa isigaba sokungeniswa ngokuphelele futhi bafake imifino nezithelo eziningi zisuka. Le ndlela ingasebenza futhi.

Abanye bakhetha ukuhlala esigabeni sokungeniswa ngokungapheli. Lokhu kwaziwa nangokuthi ukudla okuphansi kakhulu kwe-carb ketogenic (keto).

Ukudla Okufanele Kugwenywe

Kufanele ukugweme lokhu kudla ekudleni kwe-Atkins:

• Ushukela: Iziphuzo ezibandayo, amajusi wezithelo, amakhekhe, uswidi, u-ayisikhilimu, njll.
• Izinhlamvu: Ukolweni, isipelingi, irye, ibhali, irayisi.
• Amafutha emifino: Uwoyela weSoybean, uwoyela wommbila, uwoyela wekotini, uwoyela we-canola nabanye abambalwa.
• Amafutha weTrans: Imvamisa kutholakala ekudleni okucutshunguliwe negama elithi “hydrogenated” ohlwini lwezithako.
• Ukudla “nokudla okunamafutha aphansi”: Lezi zivame ukuba noshukela omkhulu kakhulu.
• Imifino ephezulu ye-carb: Amaqathi, itheniphu, njll (ukwenziwa kuphela).
• Izithelo ze-carb ephezulu: Ubhanana, ama-apula, amawolintshi, amapheya, amagilebhisi (ukwenziwa kuphela).
• Isitashi: Amazambane, ubhatata (ukufakwa kuphela).
• Imidumba: Ama-lentile, ubhontshisi, ama-chickpeas, njll (ukwenziwa kuphela).

Ukudla Okudliwayo

Kufanele usele ekudleni kwakho kulokhu kudla okunempilo.

• Ukudla: Inkomo, ingulube, iwundlu, inkukhu, ubhekeni nezinye.
• Izinhlanzi ezinamafutha nezinhlanzi zasolwandle: Salmon, trout, sardines, njll.
• Amaqanda: Amaqanda anempilo kakhulu anothisiwe noma ondliwe nge-omega-3.
• Imifino ephansi ye-carb: Kale, isipinashi, i-broccoli, i-asparagus nabanye.
• Ubisi olunamafutha agcwele: Ibhotela, ushizi, ukhilimu, iyogathi egcwele amafutha.
• Amantongomane nembewu: Ama-alimondi, amantongomane ama-macadamia, ama-walnuts, imbewu ye-sunflower, njll.
• Amafutha aphilile: Amafutha omnqumo e-virgin angeziwe, uwoyela kakhukhunathi, ukwatapheya kanye ne-avocado oil.

Inqobo nje uma ubeka ukudla kwakho ezungeze umthombo onamaprotheni onemifino noma amantongomane namanye amafutha anempilo, uzoncipha. Kulula kanjalo.

Iziphuzo

Nazi ezinye iziphuzo ezamukelekayo ekudleni kwe-Atkins.

• Amanzi: Njengenjwayelo, amanzi kufanele abe isiphuzo sakho osithandayo.
• Ikhofi: Ucwaningo oluningi lukhombisa ukuthi ikhofi liphezulu kuma-antioxidants futhi liphilile impela.
• Itiye elihlaza: Isiphuzo esinempilo kakhulu.

Utshwala nabo buhamba kahle ngamanani amancane. Namathela ewayinini elomile elingenashukela elingeziwe futhi uvikele iziphuzo ezine-carb eningi njengobhiya.

Mhlawumbe Yidla

Kunokudla okuningi okumnandi ongakudla ekudleni kwe-Atkins.

Lokhu kufaka ukudla okufana nebhekeni, ukhilimu osindayo, ushizi noshokoledi omnyama.

Eziningi zalezi ngokuvamile zibhekwa njengokukhuluphala ngenxa yokuqukethwe okunamafutha amaningi nekhalori.

Kodwa-ke, uma udla ukudla okune-carb ephansi, umzimba wakho ukhulisa ukusetshenziswa kwawo kwamafutha njengomthombo wamandla futhi ucindezela isifiso sakho sokudla, kunciphise ubungozi bokudla ngokweqile nokuzuza kwesisindo.

Uma ungathanda ukwazi okwengeziwe, bheka le ndatshana ku-6 Indulgent Foods That Low-Carb Friendly.

Ngemuva kokuthi i-Induction Isiphelile, Ungangeza Kancane Kancane Ama-Carbs Aphilile

Ngaphandle kwalokho okungenzeka ukuthi uzwile, ukudla kwe-Atkins kuguquguquka impela.

Kungaphakathi kwesigaba sokungeniswa samasonto amabili kuphela lapho udinga ukunciphisa ukudla kwakho kwemithombo ye-carb.

Ngemuva kokuphela kokungeniswa, ungangezela kancane ama-carbs anempilo njengemifino ephezulu ye-carb, izithelo, amajikijolo, amazambane, imidumba nezinhlamvu ezinempilo ezifana ne-oats nelayisi.

Kodwa-ke, amathuba ukuthi uzodinga ukuhlala ngokulingene ophansi-carb impilo, noma ngabe ufinyelela imigomo yakho yokwehlisa isisindo.

Uma uqala ukudla ukudla okudala okufanayo ngamanani alinganayo njengaphambilini, uzobuyisa isisindo. Lokhu kuyiqiniso kunoma yikuphi ukudla okunciphisa umzimba.

Kuthiwani Ngabantu Abalima Imifino?

Kungenzeka ukwenziwa kokudla kwe-Atkins njenge-vegetarian (ngisho ne-vegan), kepha kunzima.

Ungasebenzisa ukudla okwenziwe nge-soy ukuze uthole amaprotheni futhi udle amantongomane amaningi nembewu. Amafutha omnqumo nowoyela kakhukhunathi yimithombo emihle kakhulu yamafutha asezitshalweni.

Ama-Lacto-ovo-vegetarians nawo angadla amaqanda, ushizi, ibhotela, ukhilimu osindayo nokunye ukudla okunobisi okunamafutha aphezulu.

Imenyu Yesampula yama-Atkins ngeviki elilodwa

Le yimenyu eyisampula yeviki elilodwa ekudleni kwe-Atkins.

Isifanele isigaba sokungeniswa, kepha kufanele ungeze imifino ephezulu kakhulu ye-carb nezinye izithelo njengoba uqhubekela kwezinye izigaba.

UMsombuluko

• Ukudla kwasekuseni: Amaqanda nemifino, okuthosiwe ngamafutha kakhukhunathi.
• Isidlo sasemini: Inkukhu isaladi ngamafutha omnqumo, nedlanzana lamantongomane.
• Isidlo sakusihlwa: I-steak nemifino.

NgoLwesibili

• Ukudla kwasekuseni: Ubhekeni namaqanda.
• Isidlo sasemini: Inkukhu nemifino esalayo kusukela izolo ebusuku.
• Isidlo sakusihlwa: I-Bunless cheeseburger, enemifino nebhotela.

NgoLwesithathu

• Ukudla kwasekuseni: Omelet ngemifino, othosiwe ebhotela.
• Isidlo sasemini: Isaladi yesikhunta ngamafutha omnqumo.
• Isidlo sakusihlwa: Inyama yenkomo inyakazisa gazinga, ngemifino.

ULwesine

• Ukudla kwasekuseni: Amaqanda nemifino, ethosiwe ngamafutha kakhukhunathi.
• Isidlo sasemini: I-Leftover inyakazisa gazinga ekudleni kwakusihlwa izolo.
• Isidlo sakusihlwa: I-salmon enebhotela nemifino.

ULwesihlanu

• Ukudla kwasekuseni: Ubhekeni namaqanda.
• Isidlo sasemini: Inkukhu isaladi ngamafutha omnqumo nedlanzana lamantongomane.
• Isidlo sakusihlwa: Ama-Meatballs anemifino.

NgoMgqibelo

• Ukudla kwasekuseni: I-Omelet enemifino ehlukahlukene, ethosiwe ebhotela.
• Isidlo sasemini: Ama-meatballs asele kusukela ngobusuku bangaphambilini.
• Isidlo sakusihlwa: Izingulube zengulube ezinemifino.

NgeSonto

• Ukudla kwasekuseni: Ubhekeni namaqanda.
• Isidlo sasemini: Izinsalela zezingulube ezisalile kusukela izolo ebusuku.
• Isidlo sakusihlwa: Amaphiko enkukhu aqoshiwe, ane-salsa ethile nemifino.

Qiniseka ukuthi ufaka imifino ehlukahlukene ekudleni kwakho.

Ukuze uthole izibonelo ezimbalwa zokudla okunomsoco ophansi futhi okwenelisayo, bheka le ndatshana ku-7 Healthy Low-Carb Meals in Under 10 Minutes.

Ungadla Okunempilo Okuphansi Kwe-Carb

Iningi labantu linomuzwa wokuthi isifiso sabo sokudla siyehla ekudleni kwe-Atkins.

Bavame ukuzizwa benelisekile ngokudla oku-3 ngosuku (kwesinye isikhathi kuphela okungu-2).

Kodwa-ke, uma uzizwa ulambile phakathi kokudla, nakhu ukudla okulula okulula okunempilo:

• Izinsalela.
• Iqanda eliphekwe kanzima noma amabili.
• Ucezu lweshizi.
• Ucezu lwenyama.
• Idlanzana lamantongomane.
• Enye iyogathi yamaGrikhi.
• Amajikijolo nokhilimu ophehliwe.
• Baby izaqathe (qaphela ngesikhathi sokungeniswa).
• Izithelo (ngemuva kokungeniswa).

Ungakulandela Kanjani Ukudla Kwe-Atkins Lapho Udla Ngaphandle

Empeleni kulula kakhulu ukulandela ukudla kwe-Atkins ezindaweni zokudlela eziningi.

1. Thola imifino eyengeziwe esikhundleni sesinkwa, amazambane noma ilayisi.
2. Oda ukudla okususelwa enyameni enamafutha noma inhlanzi enamafutha.
3. Thola isosi, ibhotela noma uwoyela owengeziwe ngesidlo sakho.

Uhlu Lokuthenga Olulula Lokudla Kwe-Atkins

Kungumthetho omuhle ukuthenga emaphethelweni wesitolo. Lokhu kuvame lapho kutholakala khona konke ukudla.

Ukudla okuphilayo akudingekile, kepha hlala njalo ukhetha okungacutshungulwa okulingana nesabelomali sakho.

• Ukudla: Inkomo, inkukhu, iwundlu, ingulube, ubhekeni.
• Izinhlanzi ezinamafutha: Salmon, trout, njll.
• Imfene nezimbaza.
• Amaqanda.
• Ubisi: I-yogurt yamaGrikhi, ukhilimu osindayo, ibhotela, ushizi.
• Imifino: Isipinashi, i-kale, ulethisi, utamatisi, i-broccoli, ukholifulawa, i-asparagus, u-anyanisi, njll.
• Amajikijolo: Ama-blueberries, ama-strawberry, njll.
• Amantongomane: Ama-alimondi, amantongomane ama-macadamia, ama-walnuts, ama-hazelnut, njll.
• Imbewu: Imbewu ye-sunflower, imbewu yamathanga, njll.
• Izithelo: Ama-apula, amapheya, amawolintshi.
• Uwoyela kakhukhunathi.
• Iminqumo.
• Amafutha omnqumo e-virgin angeziwe.
• Ushokoledi omnyama.
• Ukotapeya.
• Ama-Condiment: Usawoti wasolwandle, upelepele, i-turmeric, isinamoni, igalikhi, iparsley, njll.

Kunconywa kakhulu ukuthi usule i-pantry yakho yakho konke ukudla okungenampilo kanye nezithako. Lokhu kufaka phakathi u-ayisikhilimu, ama-sodas, okusanhlamvu kwasekuseni, izinkwa, amajusi nezithako zokubhaka njengoshukela nofulawa kakolweni.

Okusemqoka

Uma uzimisele ngokudla kwe-Atkins, cabanga ukuthenga noma ukuboleka enye yezincwadi ze-Atkins bese umane uqalise ngokushesha okukhulu.

Lokho kushiwo, umhlahlandlela onemininingwane kule ndatshana kufanele uqukethe konke okudingayo ukuze uphumelele. Ukwenza inguqulo ephrintekayo, chofoza lapha.

Ngemibono yeresiphi, bheka le ndatshana kuma-Recipes angama-101 aphilile aphansi weCarb Anambitha Okungakholeki

Ekupheleni kosuku, ukudla kwe-Atkins kuyindlela enempilo futhi esebenzayo yokwehlisa isisindo. Ngeke udumazeke.