I-Atkins Diet wukudla okusekelwe ekuzithibeni ama-carbohydrates esikhundleni sawo kufakwe amaprotheni namafutha.Yasungulwa nguchwepheshe wezokudla u-Robert Atkins ngo-1972 ngenxa yokuphumelela kwalolu hlelo.Osaziwayo abaningi bayilandele kusukela ngaleso sikhathi, futhi isisabalele ezindaweni eziningi. Umhlaba.
Kuyini ukudla kwe-Atkins?
Kuwukudla okusekelwe ekudleni amaprotheni namafutha kanye nokugwema ukudla ama-carbohydrate, futhi kunganciphisa amazinga e-cholesterol eyingozi kanye namafutha esewonke egazini, futhi kuhlukaniswe izigaba ezine; Isigaba sokuqala eyaziwa ngokuthi isingeniso noma isingeniso, Isigaba sesibili eyaziwa njengesigaba sokulahlekelwa isisindo okuqhubekayo, izinga lesithathu Eyaziwa njengesigaba sokulungiswa kwangaphambili, noma Isigaba sesine Kuyaziwa ngokuthi isigaba sokuzinzisa isisindo.
Ngokulandela ukudla kwe-Atkins, ungalahlekelwa amakhilogremu ayishumi esisindo ngenyanga eyodwa nje.
Ekudleni kwe-Atkins, amafutha namaprotheni aba uphethiloli umzimba osebenza kuwo esikhundleni sama-carbohydrate, okunciphisa ushukela wegazi namazinga e-insulin ngokufanele.
Umzimba uqala ukusebenzisa amafutha agcinwe emzimbeni ngamanani aphezulu kulokho okwaziwa ngokuthi “i-ketosis.” Ukudla kwe-Atkins kwaziwa nangokuthi yi-ketogenic diet.
Izigaba zokudla zika-Atkins
Ukudla kwe-Atkins kuphathelene nesimo sengqondo somuntu nesimo sakhe somzimba, futhi kumlungiselela ngokwengqondo isigaba asifakela isicelo.Kumnikeza nezinketho eziningi zokudla ezimfanelayo kanye nezigaba zakhe ezine:
Isigaba sokuqalaKuya ngokuthi udle inani elincane kakhulu lama-carbohydrates ngenkathi ukwandisa isabelo samaprotheni namafutha, kanye nokwandisa isabelo semifino enamaqabunga.Lesi sigaba sithatha amasonto amabili.
Isigaba sesibiliAmantongomane nezithelo kwengezwa ekudleni ukuze kwandiswe inani le-fiber yokudla.
izinga lesithathu: Khulisa isabelo sama-carbohydrate.
Isigaba sesine: Ama-carbohydrate angadliwa ngokukhululekile.
Isigaba sokuqala sokudla kwe-Atkins:
Isigaba sokuqala sokudla kwe-Atkins, noma isigaba sokuqala, sihlose ukuqeqesha umzimba ukusebenzisa amafutha njengophethiloli esikhundleni sama-carbohydrates.
Ukudla kwe-carb yomuntu kwansuku zonke kwehliswa kuze kube ngamagremu angaba ngu-20 kuphela kulesi sigaba futhi kuqhubeka amasonto amabili.
Kwezinye izimo, ubude besigaba sokuqala bunganyuswa uma umuntu engakwazi ukulahlekelwa isisindo esidingekayo.
Ungalandela amathiphu alandelayo ukuze ube nesipiliyoni esiyimpumelelo esigabeni sokuqala sokudla kwe-Atkins:
- Nciphisa iziphuzo ezine-caffeine ukuze uthuthukise amandla omzimba wakho okushisa amafutha.
- Yidla amafutha emifino ngaphandle kokuwashisa ngokuwafaka esaladini.
- Yidla izidlo ezi-5 ezincane usuku lonke ukuze unciphise imizwa yendlala.
- Yidla ipuleti lesaladi eliluhlaza kukho konke ukudla.
- Yidla amaprotheni namafutha kukho konke ukudla.
- Thatha isengezo sokudla okunomsoco esiqukethe amavithamini namaminerali abalulekile.
Isigaba sesibili sokudla kwe-Atkins:
Esigabeni sesibili, ukudla komuntu okunama-carbohydrate kungakhushulwa kuze kufike kumagremu angaba ngu-25, ukuze iphesenti lama-carbohydrate akhishwa emifino okungenani libe amagremu angu-12 kwengqikithi yamagremu angu-25.
Khulisa inani lama-carbohydrate avunyelwe ngamagremu angu-5 ngesonto, ngenkathi uqapha isisindo, futhi uqiniseke ukuthi umzimba usalahlekelwa isisindo.
Uma kwenzeka ukuthi isisindo sizinzile noma senyuke kulesi sigaba, ama-carbohydrate ayancipha futhi, futhi lesi sigaba siphela lapho kusele iphesenti elincane lesisindo okufanele lilahleke (amakhilogremu angu-4-5), ngakho-ke ukushintshela esigabeni sesithathu. eyaziwa njengesigaba sokuzinzisa isisindo sangaphambi kwesisindo.
I-Diet Atkins isipiliyoni sami
Kusho uJasmine
Ubelokhu elandela ukudla kuka-Atkins izinsuku ezingu-28, kodwa uzizwa ekhathele futhi ekhathele, ikakhulukazi njengoba ethembele kumaprotheni ekudleni kwakhe.
Ngakho-ke, ucabanga ukusiyeka njengamanje, ngemva kokuncipha cishe ngamakhilogremu angu-20 esisindo sakhe phakathi nalesi sikhathi esifushane, kuze kube yilapho esephinde waba nempilo enhle kuyilapho enamathela ekudleni okulinganiselayo kuze kube yilapho efinyelela isisindo esifanele afuna ukusithola.
Ngokuqondene noNoha, uthi
Yayithatha amasonto amane esigabeni sokuqala, futhi yayigqashula inzilo ye-tuna ngopelepele oshisayo noma amaqanda abilisiwe no-anyanisi noma ulethisi. udle izimfanzi, inhlanzi noma inkukhu eyosiwe.
Uphinde waphuza amanzi amaningi neziphuzo zemithi ezifana nefennel, sage, ginger kanye netiye eliluhlaza.
UNoha uyakuqinisekisa ukuthi isisindo sakhe sehla ngendlela bonke ababemazi ababemqaphela ngayo, futhi abanye bamtshela ukuthi nakanjani wahlinzwa ukuze ehlise isisindo, hhayi nje ukudla okudliwayo.
Ukudla kwe-Atkins kuvunyelwe futhi kwenqatshelwe
Ngokuvamile kunconywa ukudla amaqanda abilisiwe ngesidlo sasekuseni ngesikhathi sokudla kwe-Atkins, njengoba kuyindlela ephephile ngokuphelele futhi ihlangabezana nayo yonke imininingwane.
Okuvunyelwe ekudleni kwe-Atkins ukudla okunamafutha namaprotheni, kuyilapho uqinisekisa ukuthi amafutha namaprotheni avela emithonjeni enempilo nenenzuzo yomzimba.
Ngokuqondene nalokho okuvinjelwe ekudleni kwe-Atkins, ukudla ama-carbohydrate afana nelayisi, isinkwa kanye ne-pasta, ngaphandle kwemingcele yamagremu angu-20 ngosuku.
Izimvume ku-Atkins Diet
imifino
Imifino engenasitashi efana notamatisi kanye nemifino enamahlamvu efana ne-ulethisi, isipinashi, i-broccoli, iklabishi, i-cauliflower kanye no-anyanisi kufanele kukhethwe.
Izinhlanzi nezilwane zasolwandle
Okufana ne-saumoni, ama-sardine, i-tuna, ukudla kwasolwandle, nezimfanzi, konke okuwukudla okunamafutha anempilo anenzuzo emzimbeni, ngaphezu kokuqukethwe kwawo amaprotheni ekhwalithi ephezulu.
inyama
Zonke izinhlobo zenyama zivunyelwe futhi imininingwane yokudla kwe-Atkins iyatholakala, njengenyama yenkomo, imvu, noma ezinye.
izinyoni
Inyama yezinyoni nayo ivunyelwe ekudleni kwe-Atkins iyonke, njengenkukhu, amajuba, amaturkey, amadada namahansi.
Ubisi nemikhiqizo yobisi
Imikhiqizo ene-carbohydrate ephansi engasetshenziswa ngaphakathi kokudla kwe-Atkins, kukhumbula ukuthi iqukethe iphesenti le-lactose kashukela.
Amafutha namafutha
Phakathi kwezinto ezivunyelwe, kungcono ukukhetha izinhlobo zemvelo, futhi uzisebenzise ngaphandle kokupheka, njengamafutha omnqumo, i-sesame oil, nebhotela.
isithelo
Ungadla ukudla okune-carb ephansi njengama-raspberries, ama-strawberry, amakhabe, nama-cantaloupes.
amantongomane
Zonke izinhlobo zivunyelwe, njengama-alimondi, ama-pistachios, ama-cashews, nezinye izinhlobo ezinothe ngefayibha kanye namafutha anempilo.
I-Atkins taboo
Ushukela
Zonke iziphuzo ezinoshukela namajusi kanye nokudla okunoshukela, njengamaswidi no-ayisikhilimu.
okusanhlamvu
Okufana nokolweni, ibhali, i-oats, i-quinoa, irayisi nemikhiqizo eyenziwe ngalezi zinhlamvu ezifana nesinkwa ne-pasta.
Ezinye izinhlobo zamafutha
Okufana ne-soy, amafutha ommbila kanye namafutha e-canola, kanye namafutha e-hydrogenated ne-margarine yezimboni, efakwe ekudleni okuningi.
Izitshalo ezinama-carbohydrate amaningi
Njengamazambane, ama-yam, i-taro, ama-radishes, izaqathe, uphizi, uphizi, ubhontshisi, udali nobhontshisi.
Uhlelo lokudla lwe-Atkins lwangempela ngokuningiliziwe
Alukho uhlelo oluyimpoqo ekudleni kwe-Atkins, njengokunamathela kuhlu lwezivimbelo nezimvume, ungalulungisa uhlu olufunayo, kuyilapho uqinisekisa ukuthi udla izinto eziningi ezihambisana namakhilogremu ofuna ukulahlekelwa.
Esigabeni ngasinye sokudla kwe-Atkins, kungalungiswa uhlelo olufanele futhi oluhlukahlukene, njengoba kuchazwe ezigabeni ezilandelayo.
Uhlelo lwe-Atkins Phase I
Kuphakathi nesonto lokuqala, okuyisigaba lapho umzimba ulungiselelwa ukushintsha umthombo wamandla usuka kuma-carbohydrate uye kumaprotheni namafutha.Ungenza lokhu okulandelayo:
| Namuhla | ibhulakufesi | isidlo sasemini | isidlo sakusihlwa | Ukudla okulula |
| 1 | Amaqanda amabili, uhhafu we-grapefruit, inkomishi yetiye eliluhlaza | Isaladi eluhlaza ne-tuna emafutheni emifino kanye nenkomishi yetiye eliluhlaza | Inkukhu eyosiwe, imifino emisha kanye netiye elihlaza | Iyogathi noma iyogathi enesithelo |
| 2 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Isitsha sesaladi esinamafutha, itiye eluhlaza kanye nocezu lwebele lenkukhu | I-salmon eyosiwe nemifino emisha enetiye eliluhlaza | Amajikijolo amasha ane-yogurt ngaphandle koshukela |
| 3 | Amaqanda amabili, uhhafu we-grapefruit, itiye eliluhlaza | Ipuleti lesobho lenkukhu elinemifino kanye nenkomishi yetiye eliluhlaza | Isifuba se-turkey eyosiwe netiye eliluhlaza | I-yogurt noma i-curd enezithelo |
| 4 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Isaladi yemifino exutshiwe, inkomishi yeyogathi yesiGreki, nepentshisi elinetiye eliluhlaza | Isitshalo seqanda esine-parmesan noma esinye isidlo sakusihlwa netiye eliluhlaza | I-yogurt enezithelo |
| 5 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Isaladi leqabunga lesipinashi eline-feta ushizi, uviniga netiye eliluhlaza | Izinhlanzi nemifino eyosiwe ephekwe ngetiye eliluhlaza | Amajikijolo amasha ane-yogurt ngaphandle koshukela |
| 6 | Amaqanda aphehliwe nge-apula noma inkomishi yamajikijolo amasha netiye eliluhlaza | Ulethisi onenkukhu eyosiwe kanye nenkomishi yetiye eliluhlaza | I-Turkey Burger nesaladi eluhlaza kanye netiye elihlaza | Izithelo ezinama-probiotics |
| 7 | Amagremu angu-250 we-yogurt enamafutha aphansi nenkomishi yamajikijolo nenkomishi yetiye elihlaza | Salmon isaladi nge ulethisi, ikhukhamba, utamatisi, amafutha kanye green tea | Imichilo yenkukhu ephekiwe, isaladi eluhlaza kanye netiye eliluhlaza | Izithelo ezintsha ezinama-probiotics |
Uhlelo lwe-Atkins Phase II
| Namuhla | ibhulakufesi | isidlo sasemini | isidlo sakusihlwa | Ukudla okulula |
| 1 | Amaqanda aphehliwe nesipinashi noma itiye eliwolintshi neliluhlaza | Amaqanda, tuna, ulethisi, utamatisi kanye netiye eliluhlaza | Inkukhu eyosiwe egayiwe enemifino egayiwe kanye netiye eliluhlaza | Izithelo ezinomkhiqizo we-probiotic |
| 2 | Ingxenye yenkomishi ye-cottage shizi enepheya netiye elihlaza | I-artichoke, isaladi, izithelo netiye eliluhlaza | Amabele enkukhu afakwe kuhhavini anezinongo, amafutha kanye netiye eliluhlaza | Imifino emisha kanye nama-probiotics |
| 3 | I-yogurt enamafutha aphansi enezithelo netiye eliluhlaza | Isitsha sesaladi esifakwe ngamafutha, izinongo kanye netiye eliluhlaza | Isifuba saseTurkey, amafutha, izinongo kanye netiye eliluhlaza | Ama-servings amabili omkhiqizo we-probiotic |
| 4 | Amaqanda aphehliwe anamajikijolo netiye eliluhlaza | Amabele enkukhu eyosiwe anotamatisi, awolintshi nenkomishi yetiye eliluhlaza | Inkukhu eyosiwe noma i-turkey notamatisi, u-anyanisi netiye elihlaza | Izithelo nama-probiotics |
| 5 | Amaqanda ane-grapefruit noma itiye eliwolintshi neliluhlaza | Isaladi ye-tuna ne-ulethisi ngamafutha omnqumo kanye netiye eliluhlaza | Inkukhu eyosiwe noma inhlanzi enemifino netiye eliluhlaza | Izithelo nama-probiotics |
| 6 | I-cottage shizi, itiye eliwolintshi neluhlaza | Isitshalo seqanda esine-parmesan netiye eliluhlaza | Isifuba senkukhu eyosiwe esine-asparagusi eshisayo nezaqathi netiye eliluhlaza | Ipheya kanye nomkhiqizo we-probiotic |
| 7 | Iyogathi enamafutha aphansi, amajikijolo noma ezinye izithelo, netiye eliluhlaza | I-yogurt, imifino kanye netiye elihlaza | Inhlanzi eshisayo, i-broccoli netiye eliluhlaza | I-apula kanye nomkhiqizo we-probiotic |
Yiziphi izindlela zokupheka ze-Atkins?
Amantombazane amaningi akhononda ngesithukuthezi ngenkathi elandela ukudla kwe-Atkins, futhi ukuze wengeze injabulo kulokhu kudla okuphumelelayo, singakusiza ngezindlela zokupheka ezimnandi, ezihlanganisa:
Isipinashi Frittata
Izithako
- Amaqanda amabili
- 4 wezipuni of whipping cream
- 40 amagremu wesipinashi
- Izingcezu zenyama yenkomo
- ushizi ogayiwe
- Amafutha emifino
- Usawoti kanye Pepper
Ukulungiselela
- Shisisa ihhavini ukuya ku-175 ° C
- Fry inyama emafutheni bese ufaka isipinashi
- Hlanganisa ukhilimu namaqanda
- Faka ukunyakazisa ethreyini yehhavini, bese usakaza inyama nesipinashi kuso
- Faka kuhhavini kuze kube ukuvuthwa
Ukupheka kwe-Atkins isigaba sokuqala
Inkukhu ekhilimu
Izithako
- Isifuba senkukhu esifakwe emanzini
- Amafutha e-Olive
- U-anyanisi, u-garlic namakhowe
- Umhluzi wenkukhu
- ukhilimu
- iparsley
Ukulungiselela
- Inkukhu ebomvu emafutheni
- Engeza u-anyanisi, u-garlic namakhowe
- Faka isobho, bese uvumela ingxube ibile
- Faka ukhilimu
- Khonza nge-parsley epuleti yokukhonza
Izindlela zokupheka zesigaba sokungeniswa kwe-Atkins
I-Smoothie ye-Strawberry
Izithako
- 100ml ubisi lwe-skimmed noma ubisi lukakhukhunathi
- 40 amagremu ama-strawberries
- I-spoonful yamafutha kakhukhunathi
- Steve spoon
- I-spoonful yejusi kalamula
Ukulungiselela
- Beka zonke izithako ku-blender
- Engeza i-Steva ukuze ubumnandi, uma uthanda
- Engeza ijusi kalamula njengoba uthanda
Atkins diet mangaki amathonsi ngenyanga?
Kuya ngenani lezici:
- isisindo sokuqala
- Ubudala
- Ubude
- Ileveli yomsebenzi wansuku zonke ovamile
Ngakho-ke, ukudla kuka-Atkins kungashukumisa umzimba ukuba ushise i-glycogen egcinwe esibindini, bese ushisa amafutha anqwabelene emzimbeni.Esontweni lokuqala, umzimba ungalahlekelwa cishe amakhilogremu angu-5.
I-Atkins diet izacile kangakanani ngeviki?
Ngokulandela ukudla kwe-Atkins, ungalahlekelwa amakhilogremu angu-3 kuya kwangu-5 ngesonto uma ukuvinjelwa nezibonelelo ezibalulwe kulokhu kudla kulandelwa.
Ukudla kwe-Atkins
Iwuhlelo okuhloswe ngalo ukushintsha indlela odla ngayo isiguli ukuze sisize ukuthi sisuse isisindo somzimba, futhi siphinde sigweme ukukhuluphala, kanti kungenye yezindlela zokudla ezivame ukubekwa ngezizathu zokwelapha njengokukhuluphala ngokweqile. egazini, umfutho ophakeme, i-metabolic syndrome, isifo senhliziyo, noma isifo sikashukela. Kudalwe isazi sokudla okunomsoco u-Robert Atkins.
I-Atkins System 40
Iphuzu elibaluleke kakhulu ekudleni kwe-Atkins ukukhetha uhlelo olufanele lokulahlekelwa isisindo Endabeni yokukhetha ukudla kwe-Atkins 40, isiguli sivunyelwe ukudla amagremu angu-40 ama-carbohydrates ngosuku, kuye ngokuthi iphesenti lama-carbohydrate emifino, izithelo. , namantongomane.
Engeza amagremu angu-10 we-carbohydrate ngosuku lapho isiguli siseduze nokufinyelela isisindo esidingekayo.
I-Atkins System 20
I-Atkins Diet 20 isekelwe ekudleni amagremu angu-20 kuphela ama-carbohydrate avela emifino, izithelo, ubisi nemikhiqizo yobisi.
Engeza amagremu ama-5 we-carbohydrate ngosuku njengoba isiguli sisondela esisindweni esifanele.
Ukudla kwe-Atkins kwabesifazane abakhulelwe
Owesifazane okhulelwe akufanele alandele noma yikuphi ukudla ngaphandle kokubonisana nodokotela.Kwezinye izimo, owesifazane okhulelwe angakwazi ukulandela ukudla kwe-Atkins, ikakhulukazi uma ehlushwa izingozi zesifo sikashukela sokukhulelwa noma ukukhuluphala futhi efuna ukugcina isisindo sakhe.
Ukudla kwe-Atkins kungathinta ezinye zezakhi ezidingwa yingane, ngakho-ke ihlushwa ukungondleki futhi isisindo sayo siyancipha lapho izalwa, ngakho-ke kufanele ibe ngaphansi kokuqondisa kwezokwelapha ukuze kuqinisekiswe ukuphepha kwayo kowesifazane okhulelwe nengane yakhe.
Kungcono ukuthi owesifazane okhulelwe alandele ukudla kwe-Atkins uma kwenzeka imvume kadokotela ku-trimester yesibili, lapho ukukhulelwa kuzinzile.
Ukudla kwe-Atkins eRamadan
Ukuzila ukudla akukuvimbeli ukuthi ulandele ukudla kwe-Atkins, kuyilapho uqinisekisa ukuthi uyakugwema ukudla ushukela kanye nesitashi, futhi uthembele kumaprotheni namafutha anempilo.
Enyangeni ka-Ramadan kanye nokuzila ukudla isikhathi eside, umzimba usebenza ukushisa amafutha, okuwumbono ofanayo lapho ukudla kwe-Atkins kusekelwe khona, umehluko wokuthi noma ubani olandela ukudla kwe-Atkins uhlala engadli ama-carbohydrate ngaso sonke isikhathi, hhayi. kuphela ngesikhathi sokuzila ngaphandle kwemingcele evumelekile.
Yiziphi izinzuzo zokudla kwe-Atkins?
Ukusika ama-carbohydrate noma ukuwakhawulela ngezinga eliphakeme kungabangela isethi yezimpawu, ikakhulukazi ekuqaleni kokudla, njenge:
- ikhanda
- isiyezi
- ngizizwe ngingenamandla
- ukukhathala
- ukuqunjelwa
Amaphutha okudla kwe-Atkins
Kunamaphutha avamile enziwa abantu abalandela ukudla kwe-Atkins, ikakhulukazi:
- Iphutha ekubaleni ama-carbohydrates nsuku zonke ukuthi i-fiber ayibalwa ngenani eliphelele, futhi izinongo nejusi kalamula kungabhekwa njengegramu elingu-XNUMX ngosuku.
- Qinisekisa ukuthi udla amagremu angu-12-15 wama-carbohydrates, okulingana nezinkomishi ezingu-6 zemifino emisha noma XNUMX izinkomishi zemifino ephekiwe.
- Ukungadli amanzi anele kuyingozi kuwe, futhi kufanele uphuze amanzi amaningi noketshezi, ikakhulukazi itiye le-herbal, ukusiza umzimba ukumelana nokudla kwe-Atkins.
- Ukungafaki usawoti ekudleni kuthinta umsebenzi wakho, futhi ungafaka usawoti ngendlela othanda ngayo.
- Ukuntuleka kokudla kwamaprotheni kuyiphutha elivamile, futhi kufanele uligweme ukuze ungalahlekelwa isisindo semisipha.
- Ukwesaba amafutha: Akufanele wesabe amafutha, kodwa khetha izinhlobo ezinempilo ezifana namafutha omnqumo, amantongomane nezinhlanzi ezinamafutha.
- Gwema ukuzikala isisindo njalo futhi urekhode ukuqhubeka kwakho isonto ngalinye ukuze uqiniseke ukuthi usendleleni efanele.
