Sɛ wususuw wo mu duru a wobɛtew ho a, ebia wobɛte aduan ho nhyehyɛe ahorow ho asɛm, ɛnte saa? Wɔn mu bi ne nea nnipa pii ka ho asɛm, ɛwom sɛ akyɛ kakra de, nanso ne Atkins aduan. Ebinom ka sɛ eyi bɛboa wo ma wo mu duru so atew ntɛm. Afoforo nso ka sɛ ɛnyɛ papa mma nipadua no. Enti, dɛn ankasa ne Atkins aduan no? Momma yɛnka ho asɛm nnɛ wɔ ɔkwan a ɛyɛ mmerɛw a wubetumi ate ase so.
Dɛn ankasa ne Atkins Adidi no?
Sɛ yɛbɛka no tiawa a, Atkins yɛ aduan a ɛto nnuan a carbohydrate wom ano hye na mmom ɛma protein ne srade a ahoɔden wom dɔɔso. Ɛho nhia sɛ wokan calories a ɛwɔ saa aduan yi mu, nanso ɛsɛ sɛ wohwɛ yiye wɔ carbohydrate a wudi no ho.
Saa aduan yi ka biribi a wɔfrɛ no "Net Carbs" ho asɛm. Ɛne sɛ, fiber dodow a wunya fi carbohydrates a ɛwɔ aduan bi a wudi mu nyinaa mu. Wɔ saa aduan yi mu no, wo da biara da aduan no gyina saa net carb dodow yi so.
Atkins aduan no gu ahorow atitiriw abien na ɛwɔ hɔ.
1. Atkins 20: Eyi ne ɔkwan a edi kan na ɛyɛ katee sen biara. Net carbs yɛ gram 20 da biara.
2. Atkins 40: Eyi yɛ aduan foforo a ɛma ahomegye. Wubetumi adi net carbs a ɛkɔ gram 40 da biara.
Wɔ asɛm yi mu no, yɛbɛka Atkins 20 kwan a nnipa pii di akyi no ho asɛm titiriw.
| Nneɛma a ɛsɛ sɛ wodi pii | Nneɛma a ɛsɛ sɛ wogyae anaasɛ ɛsɛ sɛ wɔto ano hye pii |
|---|---|
| Nnuan a protein wom (nam, mpataa, nkesua) . | Asikre fitaa, anonne a wɔde aduru a ɛyɛ dɛ ayɛ |
| Nnuadewa a carb kakraa bi na ɛwom (spinach, kabege, kukuruku) . | Abodoo fitaa, aburow fitaa |
| Srade a ahoɔden wom (avocado, ngodua ngo, nnuaba) . | Pasta ne noodles a wɔde esiam fitaa ayɛ |
| Cheese, bɔta (a anohyeto wom) . | Nnuadewa a starch wom te sɛ ɛmo ne ɛmo a ɛyɛ dɛ |
Ɔkwan bɛn so na saa kwan yi yɛ adwuma? (Nyansahu fã no) .
Eyi yɛ mmerɛw yiye sɛ yɛbɛte ase. Fa wo nipadua no sɛ kar. Mpɛn pii no, pɛtro bi a wɔfrɛ no glucose na ɛde kar yi na ɛyɛ adwuma. Wɔde carbohydrates a yedi (te sɛ paanoo, aburow, ne asikre) na ɛyɛ saa glucose yi. Sɛ yedi carbohydrates pii a, glucose a ɛboro so no sie nipadua no mu sɛ srade.
Adwene titiriw a ɛwɔ Atkins aduan no mu ne sɛ wobegyae glucose a wɔde ma nipadua no sɛ pɛtro na mmom wɔhyɛ nipadua no ma ɛhyew srade a wɔakora so de hwehwɛ ahoɔden.
Sɛ yɛtew carbohydrate a yedi so dodo a, yɛn nipadua no hwere glucose sɛ pɛtro. Afei yɛn nipadua no hwehwɛ pɛtro foforo. Ɛno ne srade a wɔde asie yɛn nipadua mu no. Wɔfrɛ saa adeyɛ yi a nipadua no fi ase hyew srade de hwehwɛ ahoɔden no Ketosis . Sɛ srade fi ase hyew wɔ saa kwan yi so a, wo mu duru fi ase so tew.
Nea ɛka ho no, aduan a protein pii wom a wubedi no ma ɔkɔm so tew na ɛboa ma wote nka sɛ wo ho ayɛ wo ma bere tenten, na ɛno boa ma wudi adidi a wotaa di no so.
Atkins Adidi no Afã Anan
Atkins aduan no nyɛ biribi a woyɛ prɛko pɛ. Ɛyɛ afã anan. Net carbs dodow a wubetumi adi no sesa wɔ ɔfã biara mu.
| Ɔfa | Botae ne nkyerɛkyerɛmu | Da biara da Net Carb Anohyeto |
|---|---|---|
| 1. Mfitiase fã (Induction) . | Eyi ne ɔfã a emu yɛ den sen biara. Nnuaba, paanoo, aburow, nhabannuru a starch wom, ne nsa fi hɔ koraa. Nipadua no hyew srade ntɛmntɛm na efi ase so tew ntɛmntɛm. | gram 20 na ɛyɛ |
| 2. Kari pɛ stage | Wotra saa fã yi mu kosi sɛ wo ne wo mu duru a wode asi w’ani so no ntam bɛyɛ nkaribo 10. Wode nkakrankakra de carbohydrates a ahoɔden wom te sɛ nnuaba, nnuaba, ne yogurt ka ho. | 25 - 50 na ɛyɛ gram |
| 3. Nneɛma a wɔyɛ no yiye fã (Optimizing) . | Wɔde nnuaba pii, nhabannuru a starch wom, ne aburow a wɔayam no yiye ka aduan no ho. Ɛsɛ sɛ wotra saa fã yi mu bɛyɛ ɔsram biako bere a woadu wo mu duru a wopɛ sɛ woyɛ no ho akyi. | 50 - 80 na ɛyɛ gram |
| 4. Nkwa Nna Nsiesiei | Sɛ wudu wo mu duru a wopɛ sɛ woyɛ no ho pɛ a, wubetumi akura saa aduan a carb kakraa bi wom yi mu wo nkwa nna nyinaa. Seesei de, woanya carbohydrates dodow a wuhia na ama woatumi ahwɛ wo mu duru so no ho adwene pa. | 80 - 100 na ɛyɛ gram |
So eyi tu mpɔn ankasa? Na so asiane biara nni ho?
Wɔ bere tiaa mu no, yiw. Nhwehwɛmu ahorow ada no adi sɛ nnipa a wodi aduan a carb kakraa bi nnim te sɛ Atkins akyi no betumi atew wɔn mu duru so. Nhwehwɛmu ahorow bi ada no adi sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, nnipa mu duru so tew nkaribo 10 (bɛyɛ kilogram 4.5) wɔ afe biako mu. Wɔbɔ amanneɛ nso sɛ nneɛma te sɛ mogya mmoroso ne triglyceride dodow nya nkɔso.
Nanso nneɛma bi wɔ hɔ a ɛsɛ sɛ wususuw ho (Asiane ne Dadwen) .
Nea ɛka mfaso a ɛwɔ saa aduan yi so no, ɔhaw ne asiane ahorow bi nso wɔ hɔ a ɛsɛ sɛ yɛhwɛ so.
- Ahobammɔ a ɛtra hɔ kyɛ: Wɔnnya nyɛɛ nhwehwɛmu a ɛdɔɔso wɔ nkɛntɛnso a saa aduan yi nya bere tenten ho, enti asɛmmisa kɛse bi wɔ sɛnea ahobammɔ wom sɛ wobedi akyi mfe pii no ho.
- Srade a Ɛdɔɔso: Sɛ wudi srade pii te sɛ nam ne bɔta a, ebetumi ama wo nipadua no anya srade a ɛdɔɔso. Abenfo binom kyerɛ sɛ eyi betumi ama asiane a ɛwɔ hɔ sɛ wubenya komayare ne kokoram no ayɛ kɛse bere tenten.
- Nkɛntɛnso a enya wɔ asaabo so: Eyi ho hia yiye. Aduan a protein pii wom a wobedi no betumi apira nnipa a wɔwɔ asaabo ho yare dedaw no kɛse.Enti, akyinnye biara nni ho sɛ ɛsɛ sɛ nnipa a wɔwɔ asaabo mu yare hwehwɛ aduruyɛ mu afotu ansa na wɔafi aduan a ɛte sɛɛ ase.
- Aduan a enni nipadua mu: Sɛ wɔto nnuaba ne nhabannuru bi ano a, ebetumi ama aduannuru a ɛho hia te sɛ vitamin C ne potassium ho ayɛ na. Enti, wɔhyɛ nnipa a wodi saa aduan yi fo sɛ wɔnnom vitamin ne mineral a wɔde ma.
- Nyansahyɛ ahorow a efi akwahosan ho ahyehyɛde akɛse hɔ: Akwahosan ahyehyɛde atitiriw a ɛwɔ wiase nyinaa te sɛ Amerika Koma Fekuw no kamfo kyerɛ sɛ wɔmfa aduan a aburow a wɔayam, nnuaba, ne nhabannuru pii wom, na srade a srade nnim pii nni mu. Atkins aduan no yɛ nea ɛne eyi bɔ abira koraa.
Enti, sɛ woresusuw ho sɛ wubefi Atkins aduan no ase, titiriw sɛ wowɔ akwahosan ho haw afoforo te sɛ mogya mmoroso, asikreyare, anaa asaabo mu yare a, hwɛ hu sɛ wubedi kan ne wo duruyɛfo akasa. Ɔbɛhwehwɛ w’akwahosan mu na watu wo fo sɛ ebia saa aduan yi fata wo anaa.
Nkrasɛm a Wɔde Kɔ Fie
- Atkins aduan no yɛ aduan a carbohydrate kakraa bi na ɛwom, protein pii wom, na srade pii wom.
- Eyi ma nipadua no kɔ tebea a ɛyɛ ketosis mu na ɛboa ma wo mu duru so tew denam srade a wobɛhyew so.
- Ɛwom sɛ ebetumi aboa ma obi mu duru so atew na ama akwahosan ho nsɛnkyerɛnne bi atu mpɔn wɔ bere tiaa mu de, nanso nsɛm a ɛfa ahobammɔ a ɛbɛtra hɔ bere tenten ho no sua.
- Eyi betumi apira nnipa a wɔwɔ asaabo mu yare, na asiane wɔ hɔ sɛ aduannuru bi a wonnya nni.
- Nea ɛho hia sen biara: Kɔ wo duruyɛfo nkyɛn bere nyinaa ansa na woafi aduan a emu yɛ den te sɛ eyi ase.
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