Ukudla kwe-Atkins: kuyini, kudlani, izigaba nemenyu
-Delile
- Ukudla okuvunyelwe
- Izigaba Zokudla Kwe-Atkins
- Isigaba 1: Ukungeniswa
- Isigaba 2 - Ukwehla kwesisindo okuqhubekayo
- Isigaba 3 - Ukulungiswa Kwangaphambili
- Isigaba 4 - Isondlo
- Imenyu yokudla ye-Atkins
- Buka le vidiyo elandelayo futhi ubone ukuthi ungakwenza kanjani ukudla okuphansi kwe-Carb ukunciphisa umzimba:
Ukudla kwe-Atkins, okwaziwa nangokuthi ukudla kwamaprotheni, kwenziwa ngusosayensi wenhliziyo waseMelika uDkt Robert Atkins, futhi kusekelwe ekunqandeni ukusetshenziswa kwama-carbohydrate nokwandisa ukusetshenziswa kwamaprotheni namafutha usuku lonke.
Ngokusho kukadokotela, ngaleli su umzimba uqala ukusebenzisa amafutha anqwabelene ukukhiqiza amandla amaseli, okuholela ekwehliseni isisindo nasekulawuleni kangcono amazinga eglucose egazini nele-cholesterol kanye namazinga e-triglyceride egazini.
Ukudla okuvunyelwe
Ukudla okuvunyelwe ekudleni kwe-Atkins yilokho okungenayo i-carbohydrate noma okunenani eliphansi kakhulu lalesi sakhi, njengeqanda, inyama, inhlanzi, inkukhu, ushizi, ibhotela, uwoyela womnqumo, amantongomane nembewu, isibonelo.
Kulesi sidlo, ukusetshenziswa kwansuku zonke kwama-carbohydrate kuyehluka ngokuya ngezigaba zenqubo yokwehlisa isisindo, kuqala ngama-20 g nje ngosuku. Ama-carbohydrate akhona, ikakhulukazi ekudleni okufana nesinkwa, i-pasta, ilayisi, ama-crackers, imifino nezithelo, isibonelo. Bona uhlu olugcwele lokudla okune-carbohydrate.
Izigaba Zokudla Kwe-Atkins
Ukudla kwe-Atkins kuqukethe izigaba ezi-4, njengoba kukhonjisiwe ngezansi:
Isigaba 1: Ukungeniswa
Lesi sigaba sithatha amasonto amabili, ukusetshenziswa okuphezulu kwama-gramu angama-20 kuphela ama-carbohydrate ngosuku. Ukudla okunothe kakhulu kwamaphrotheni, njengenyama namaqanda, nokudla okunothe njengamafutha omnqumo, ibhotela, ushizi, ubisi lukakhukhunathi nemifino efana nelethisi, i-arugula, itheniphu, ikhukhamba, iklabishi, ujinja, i-endive, isithombo, amakhowe, kukhishwa ama-chives, iparsley, isilimo esidliwayo esinamagatsha anamanzi kanye ne-chicory.
Phakathi nalesi sigaba, kulindeleke ukuba kwehle isisindo sokuqala esisheshayo.
Isigaba 2 - Ukwehla kwesisindo okuqhubekayo
Esigabeni sesibili kuvunyelwe ukusebenzisa ama-gramu angama-40 kuye kwangama-60 we-carbohydrate ngosuku, futhi lokhu kwanda kufanele kube ngama-gramu ama-5 kuphela ngeviki. Isigaba 2 kufanele silandelwe kuze kufinyelelwe isisindo osifunayo, futhi ezinye izithelo nemifino kungangezwa kwimenyu.
Ngakho-ke, ngaphezu kwenyama namafutha, lokhu kudla okulandelayo kungabandakanywa ekudleni: ushizi we-mozzarella, ushizi we-ricotta, i-curd, i-blueberry, okusajingijolo, i-melon, i-strawberry, ama-alimondi, ama-chestnut, imbewu, i-macadamia, i-pistachios namantongomane.
Isigaba 3 - Ukulungiswa Kwangaphambili
Esigabeni sesi-3 kuvunyelwe ukusebenzisa ama-gramu angama-70 we-carbohydrate ngosuku, kubalulekile ukubona ukuthi ukuzuza kwesisindo kwenzeka ngalesi sikhathi noma cha. Uma ubona ukukhuphuka kwesisindo lapho usebenzisa i-70 g ye-carbohydrate ngosuku, kufanele wehlise lelo nani libe ngama-65 g noma ama-60 g, ngokwesibonelo, uze uthole iphuzu lokulinganisa lomzimba wakho, lapho ungadlulela esigabeni sesi-4 .
Kulesi sigaba kungangeniswa ukudla okulandelayo: ithanga, isanqante, amazambane, ubhatata, i-yam, umdumbula, ubhontshisi, amantongomane, udali, i-oats, i-oat bran, irayisi nezithelo ezinjengama-aphula, ubhanana, ama-cherry, amagilebhisi, i-kiwi, ugwava , umango, ipentshisi, iplamu nekhabe.
Isigaba 4 - Isondlo
Inani le-carbohydrate elizosetshenziswa kuzoba yilelo eligcina isisindo sizinzile, esatholwa esigabeni sesi-3 senqubo. Kulesi sigaba, ukudla sekuvele kuyindlela yokuphila, okufanele ilandelwe njalo ngesisindo esihle nokugcinwa kwezempilo.
Imenyu yokudla ye-Atkins
Ithebula elilandelayo likhombisa imenyu eyisibonelo yesigaba ngasinye sokudla:
| Isidlo | Isigaba 1 | Izinga 2 | Isigaba 3 | Isigaba 4 |
| Ukudla kwasekuseni | Ikhofi elingenashukela + amaqanda amabili othosiwe noshizi weparmesan | Amaqanda ama-2 aqhekekile ane-curd nebhekoni | 1 ucezu lwesinkwa esiphelele noshizi + ikhofi elingenashukela | 1 ucezu lwesinkwa esiphelele noshizi neqanda + nekhofi |
| Isidlo sasekuseni | ijeli yokudla | Isitsha esincane esingu-1 samajikijolo kanye namajikijolo | Isigaxa esingu-1 sekhabe + samantongomane ama-5 | Izingcezu ezi-2 zekhabe |
| Isidlo sasemini sasemini | Isaladi eluhlaza ngamafutha omnqumo + 150 g wenyama noma inkukhu eyosiwe | i-zucchini kanye ne-pasta yenkomo yasemhlabathini + isaladi ngeminqumo namafutha omnqumo | inkukhu eyosiwe + i-3 col ye-puree yethanga + isaladi eluhlaza ngamafutha omnqumo | 2 ikhola lesobho lelayisi + 2 ikholomu kabhontshisi + inhlanzi eyosiwe nesaladi |
| Isidlo sasemini | I-1/2 ukwatapheya nge-drizzle kakhilimu omuncu | Ama-strawberry ayi-6 anokhilimu omuncu | Amaqanda ama-2 aqhekeziwe ngotamatisi ne-oregano + ikhofi | 1 i-yogurt elula + ama-cashew nati ama-5 |
Kubalulekile ukukhumbula ukuthi konke ukudla kufanele kubhekwe ngongoti bezempilo, njengochwepheshe wezokudla, ukuze kungalimazi impilo.
Buka le vidiyo elandelayo futhi ubone ukuthi ungakwenza kanjani ukudla okuphansi kwe-Carb ukunciphisa umzimba:
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