Ukudla kwe-Atkins kungenye yezindlela zokudla ezidumile nezidumile zokunciphisa isisindo, futhi kuqukethe ukudla okunama-carbohydrate aphansi . Abasekeli balokhu kudla bathi noma ubani olandela lolu hlelo anganciphisa isisindo ngenkathi edla wonke amaprotheni namafutha awafunayo, uma nje egwema ukudla okunama-carbohydrate amaningi.
Izifundo eziningi zikhombisile ukuthi ukudla okunama-carbohydrate aphansi kuphumelela kakhulu ekunciphiseni isisindo futhi akubeki izingozi ezinkulu empilweni.
Ukudla kuka-Atkins kwadalwa futhi kwathuthukiswa nguDkt. Robert C. Atkins ngo-1972, lapho enquma ukushicilela incwadi ethembisa ukwehlisa isisindo ngochungechunge lweziqondiso futhi kwaba nemiphumela emangalisayo. Kusukela ngaleso sikhathi kuqhubeke, kwaba ngenye yezindlela zokudla ezithandwa kakhulu emhlabeni wonke, isimo esihlala sikhona kuze kube namuhla.
Ekuqaleni, lokhu kudla kwagxekwa kakhulu yiziphathimandla zezempilo ngaleso sikhathi ngoba kwakugqugquzela ngokweqile ukusetshenziswa kwamafutha agcwele . Izifundo ezalandela zikhombisile ukuthi amafutha agcwele awayona ingozi empilweni yabantu.
Kuye kwafakazelwa ukuthi isihluthulelo sempumelelo ekudleni okunama -carbohydrate aphansi ukuthi ngokudla amaprotheni amaningi, umuntu uzizwa anelisekile kakhulu futhi agcine edle amakhalori ambalwa kakhulu, okusiza ekunciphiseni isisindo okufiselekayo.
Izigaba ezi-4 zokudla kwe-Altkins
Ukudla okudumile kwe-Atkins kwehlukaniswe izigaba ezi-4 ezihlukile:
- Isigaba sokungeniswa: Kulezi zinsuku zokuqala zalolu hlelo lokudla kufanele udle okuncane kunoku 20 amagremu ama-carbohydrate ngosuku cishe amasonto ama-2. Ungadla ukudla okunothe ngamafutha, amaprotheni nemifino eluhlaza. Kulesi sigaba ulahlekelwa isisindo esiningi.
- Isigaba sokulingana: Kulesi sigaba bangezwa kancane kancane ezinye izinhlobo zokudla ukondla umzimba. Ungadla amantongomane, imifino ephansi ye-carb, nezithelo ezincane.
- Isigaba sokulungiswa: Kulesi sigaba umuntu usondele kakhulu ekufinyeleleni isisindo sakho ekahle ukuze ungeze ama-carbohydrate amaningi ekudleni kwakho bese wehlise ijubane ukuncipha komzimba.
- Isigaba sesondlo: Kulesi sigaba sokugcina umuntu angadla ama-cabohydrate ukuthi umzimba wakho udinga ngaphandle kokuthatha isisindo.
Abanye abantu abalandela lolu hlobo lokudla bayasiqa ngokuphelele isigaba sokungeniswa bese bekhetha ukufaka inani elikhulu lezithelo nemifino ekudleni kwabo. Lokhu kukhetha kokudla kusebenza kahle ekufezeni umgomo ofiselekayo . Ngokuphambene nalokho, abanye bakhetha ukuhlala esigabeni sokungeniswa unomphela; lokhu kwaziwa kakhulu ngokuthi ukudla kwe-ketogenic noma ukudla okunama-carbohydrate aphansi kakhulu .
Ukudla okufanele ukugweme ekudleni kwe-Atkins
Kunezinhlobo zokudla okufanele uzigweme uma ulandela ukudla kwe-Atkins:
- Noma yiluphi uhlobo lwe ushukela okubandakanya iziphuzo ezibandayo, uswidi, u-ayisikhilimu noma ujusi wezithelo.
- Akukho okudliwayo okusanhlamvu njengokolweni, irye noma ilayisi.
- I-Los uwoyela wemifino njengobhontshisi noma ummbila akuvunyelwe ngokuphelele.
- Izithelo enezinga eliphezulu lama-carbohydrate njengobhanana, ama-apula, amawolintshi noma amapheya.
- I-Las izindunduma njengama-lentili, amantshontsho noma ubhontshisi nakho akufakiwe kulokhu kudla.
- Isitashi akufanele sigwenywe nakho, ngakho-ke amazambane ngeke ukwazi ukuzidla.
Ukudla ongakudla ngokuphepha ekudleni kwe-Atkins
Ngezansi ngizochaza ngokuningiliziwe ukuthi yikuphi ukudla ongakudla kulolu hlobo lokudla kokunciphisa isisindo:
- Kuvunyelwe udle inyama njengenyama yenkomo, ingulube, inkukhu noma i-turkey.
- Izinhlanzi nezinhlanzi zasolwandle njenge-salmon, i-tuna noma ama-sardine.
- Ukudla okunomsoco njenge amaqanda ungayifaka kulokhu kudla.
- Imifino eluhlaza Futhi afakiwe ukuze ube nesipinashi, i-broccoli noma i-kale.
- Noma yiluphi uhlobo lwe amantongomane njengama-alimondi, ama-walnuts noma imbewu yamathanga avunyelwe ngokuphelele.
- amafutha anempilo yohlobo lwamafutha omnqumo e-extra virgin.
Iziphuzo ekudleni kwe-Atkins
Iziphuzo ezilandelayo zivunyelwe ekudleni kwe-Atkins:
- Okokuqala Amanzi, elungele ukufuthwa ngokuphelele nokuqeda ubuthi.
- Ikhofi Kuvunyelwe ngoba icebile ngama-antioxidants futhi inempilo kakhulu emzimbeni.
- Esinye isiphuzo esizuzisa kakhulu empilweni nokuthi ukudla kwe-Atkins kukuvumela itiye eliluhlaza.
Kunalokho, kufanele ugweme iziphuzo eziqukethe utshwala kanye nenani elikhulu lama-carbohydrate, njengobhiya.
Ukudla okujwayelekile kweviki elilodwa ekudleni kwe-Atkins
Ngezansi, ukuze ngicacise izinto, ngizokukhombisa isibonelo sokuthi uhlelo lokudla lwamasonto onke luzobukeka kanjani ekudleni kwe-Atkins. (Isigaba sokungeniswa)
- UMsombuluko: ngebhulakufesi abanye amaqanda nemifinoNgesidlo sasemini isaladi yenkukhu kanye nedlanzana lamantongomane kanye nesidlo sakusihlwa nemifino.
- NgoLwesibili: Amaqanda anebhekeni lesidlo sasekuseni, inkukhu nemifino okusele kusukela izolo ebusuku nasebusuku ngesidlo sasemini i-cheeseburger nemifino
- NgoLwesithathu: ngesikhathi sasekuseni ungasidla esisodwa omelette ngemifino, ngesikhathi sokudla isaladi kuthi ebusuku inyama isuswe imifino.
- NgoLwesine: Amaqanda nemifino yokudla kwasekuseni, okusele ekudleni kwasebusuku izolo emini, nakusihlwa isalmon nebhotela nemifino.
- NgoLwesihlanu: kwebhulakfesi ubhekeni namaqandaNgesidlo sasemini, isaladi lenkukhu elinama-walnuts ambalwa kanye nama-meatballs anemifino yokudla kwakusihlwa.
- NgoMgqibelo: ngebhulakufesi i-omelette enemifino, ngesidlo sasemini ama-meatballs asele avela ebusuku bangaphambi nangesidlo sakusihlwa amanye izingulube zengulube ezinemifino.
- NgeSonto: amaqanda kanye nebhekeni lokudla kwasekuseni, izingulube zezingulube zokudla kwakusihlwa kanye nedina amaphiko enkukhu aboshwe ngemifino.
Ngiyethemba ukuthi lokhu kususile noma yikuphi ukungabaza obenakho mayelana nokudla kuka-Atkins . Kuyindlela enempilo nephumelelayo yokunciphisa isisindo nokufeza umzimba owufunayo. Ngezansi kunevidiyo echazayo ukuze kucaciswe kabanzi konke mayelana nokudla kuka-Atkins.