Mwina mwamvapo za zakudya zosiyanasiyana zochepetsera thupi, sichoncho? Chimodzi mwa zakudya zomwe zimakambidwa kwambiri ndi chakudya cha Atkins. Bacon ndi mazira a chakudya cham'mawa, nsomba ya salimoni ndi tchizi cha kirimu cha nkhomaliro, ndi nyama yankhumba ndi batala wa chakudya chamadzulo... Mungadabwe ngati mungachepetse thupi mwa kudya chakudya chonga ichi. Ngati ndinu munthu amene amakonda chakudya chamtunduwu kuposa karoti, ndiye kuti zakudya izi zingakhale zoyenera kwa inu. Komabe, muyenera kuchepetsa chakudya cham'mimba. Tiyeni tiwone zina mwazambiri zokhudza zakudyazi.
Kodi chakudya cha Atkins n'chiyani, mwachidule?
Zakudya za Atkins ndi ndondomeko ya zakudya yopangidwa ndi katswiri wa matenda a mtima Robert Atkins. Lingaliro lalikulu ndi kuchepetsa chakudya cham'mimba ndikuwonjezera kudya mafuta ndi mapuloteni.
Mwachidule, zili motere. Thupi lathu lili ngati galimoto. Nthawi zambiri, thupi lathu limagwiritsa ntchito chakudya chomwe timadya (monga buledi, mpunga, mbatata) ngati mafuta ake akuluakulu. Koma tikachepetsa kuchuluka kwa chakudya chomwe timapatsa thupi lathu, thupi limayenera kupeza mafuta ena kuti lipange mphamvu. Kenako, thupi limawotcha mafuta omwe amasungidwa m'thupi ndikupanga mphamvu. Timatcha njira iyi kuti ketosis . Mfundo yayikulu ya zakudya za Atkins ndikusintha kagayidwe ka thupi m'thupi, kutentha mafuta m'thupi, ndikuchepetsa thupi.
Ndi zakudya ziti zomwe zingadyedwe komanso zomwe sizingadyedwe pa zakudya izi?
Pa zakudya izi, mumadya mapuloteni ambiri ndi zakudya zokhala ndi mafuta ambiri. Koma muyenera kuiwala za chakudya chomwe chili ndi wowuma wambiri ndi shuga. Mudzapeza lingaliro labwino pa izi poyang'ana tebulo ili m'munsimu.
| ✅ Zakudya zoti mudye | ❌ Zinthu zomwe ziyenera kuchotsedwa |
|---|---|
| Nyama | Zakudya za buledi ndi buledi |
| Nkhuku | Mitundu ya pasitala ndi Zakudyazi |
| Nsomba ndi nsomba zina zam'madzi | Ndiwo zamasamba zokhuthala monga mbatata ndi mbatata zotsekemera |
| Mazira | Mitundu ya tchipisi (tchipisi ta mbatata) |
| Batala ndi Mafuta | Mabisiketi, makeke ndi zinthu zina zokoma |
| Mitundu ya Tchizi | Shuga ndi zakumwa zotsekemera |
| Ndiwo zamasamba zobiriwira, zopanda sitachi yambiri (kabichi, letesi) | Zipatso zokoma (zoyambirira) |
Poyamba, mudzapeza chakudya chanu cham'mimba kuchokera ku ndiwo zamasamba zokha. Pamene mukupita patsogolo pa zakudya, pang'onopang'ono mudzatha kuwonjezera zakudya zina, monga mtedza, zipatso, ndi tirigu wathunthu.
Magawo Anayi a Zakudya za Atkins
Zakudya za Atkins (Atkins 20) zimakhala ndi magawo anayi akuluakulu.
- Gawo 1 (Gawo 1 - Kuyambitsa): Ili ndi gawo loyamba komanso lovuta kwambiri . Apa thupi lanu limasiya kuyaka chakudya cham'mawa ndikuyamba kuyaka mafuta (ketosis). Izi zidzakuthandizani kuchepetsa thupi mwachangu kwambiri . Panthawiyi, mutha kudya magalamu 20 okha a chakudya cham'mawa patsiku, komanso kuchokera ku ndiwo zamasamba.
- Gawo 2 - Kulinganiza: Mu gawoli, pang'onopang'ono mumayamba kuwonjezera zakudya zambiri zokhala ndi chakudya chambiri (monga mtedza ndi zipatso) muzakudya zanu. Cholinga chake ndikupeza kuchuluka kwa chakudya chomwe mungadye patsiku pamene mukupitiriza kuchepetsa thupi.
- Gawo 3 - Kukonza Zinthu Moyenera: Gawoli ndi pamene muli ndi makilogalamu pafupifupi 10 kuti muchepetse thupi. Apa mukuphunzira momwe mungasungire kulemera komwe mwataya pamene mukuchepetsa makilogalamu ochepa otsiriza. Panthawiyi, mutha kuwonjezera zinthu monga zipatso ndi ndiwo zamasamba zokhuthala.
- Gawo 4 - Kusamalira Moyo Wonse: Iyi ndi gawo losamalira moyo wonse. Apa muphunzira zakudya zomwe mukufunikira kuti musunge kulemera komwe mudataya ndikuletsa kuti kusabwererenso.
Ndondomeko yatsopano ya Atkins 40 ndi yomasuka pang'ono. Imapereka ufulu wochulukirapo posankha zakudya, chifukwa mutha kudya magalamu 40 a chakudya cham'mawa patsiku kuyambira pachiyambi.
Kodi mumadya bwanji zakudya izi?
Kukonza chakudya ndi kugula zinthu
Njira yabwino yopezera chakudya chopambana ichi ndikukonzekera chakudya chanu kunyumba. Ngati mugula zakudya zokonzedwa kusitolo, muyenera kuwerenga mosamala chizindikirocho kuti muwone kuchuluka kwa chakudya ndi shuga zomwe zilimo. Nthawi zina, zinthu zomwe sitiganizira nkomwe, monga masaladi ndi soseji, zimatha kukhala ndi shuga ndi chakudya chowonjezera.
Kufunika kwa kuchita masewera olimbitsa thupi
Ngakhale kuti kuchita masewera olimbitsa thupi sikofunikira kuti muchepetse thupi pa zakudya za Atkins, ndikofunikira kuti mukhale ndi moyo wathanzi. Yesetsani kukhala wochita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku. Ngati simunachitepo masewera olimbitsa thupi kapena muli ndi vuto la matenda, ndikofunikira kulankhula ndi dokotala wanu musanayambe pulogalamu yochita masewera olimbitsa thupi.
Kodi anthu osadya nyama nawonso angachite izi?
Inde, anthu osadya nyama ndi osadya nyama nawonso akhoza kuzolowera zakudya izi. Komabe, ayenera kusiya gawo loyamba la Atkins 20, chifukwa ndi loletsa kwambiri pankhani ya chakudya. Angapeze mapuloteni awo kuchokera ku zinthu monga:
- Mazira ndi tchizi (kwa anthu osadya nyama)
- Zogulitsa za soya (Soya)
- Mtedza ndi Mbewu
- Nyemba monga lentils ndi nandolo
- Mbewu zokhala ndi mapuloteni ambiri ngati คินาย (Quinoa)
Kodi ubwino ndi kuipa kwa zakudya za Atkins ndi ziti?
Monga china chilichonse, chakudya ichi chili ndi zabwino komanso zoyipa.
| 👍 Akatswiri | 👎 Zoyipa ndi Zoopsa |
|---|---|
| Zotsatira zachangu: Mutha kuwona kuchepa thupi mwachangu mkati mwa milungu iwiri yoyambirira. | Kulemera kumabwerera m'mbuyo: Monga zakudya zina zilizonse, pali mwayi woti thupi libwererenso mukasiya. |
| Kuwongolera matenda: Kuchepetsa thupi kungathandize kuwongolera matenda monga matenda a shuga ndi kuthamanga kwa magazi. | Zoopsa za nthawi yayitali: Pali umboni wakuti kudya mafuta ambiri a nyama kungapangitse kuti munthu adwale matenda a mtima ndi khansa kwa nthawi yayitali. |
| Chakudyacho n'chokhutiritsa: Chili ndi mapuloteni ndi mafuta ambiri, kotero simukumva njala kwambiri. | Zotsatirapo zake: Pamene chakudya cham'thupi chachepa mwadzidzidzi, anthu ena angakumane ndi zizindikiro monga:
|
Chofunika kwambiri: Ndikofunikira kufunsa dokotala wanu musanayambe kudya zakudya zokhwima ngati izi, makamaka ngati muli ndi matenda monga matenda a shuga, kuthamanga kwa magazi, matenda a impso, kapena cholesterol yambiri. Dokotala ayenera kudziwa ngati zakudyazi ndi zoyenera kwa inu.
Kafukufuku wasonyeza kuti anthu omwe amasankha mafuta ochokera ku zomera (monga mafuta a azitona, avocado) ndi mapuloteni ochokera ku zomera (monga soya, lentils) m'malo mwa mafuta a nyama ndi mapuloteni amakhala ndi thanzi labwino. Chifukwa chake ngati mukudya zakudya izi, ndi bwino kuganiziranso zimenezo.
Uthenga Wopita Nawo Kunyumba
- Zakudya za Atkins ndi chakudya chotsika kwambiri cha ma carbohydrate, mapuloteni ambiri, komanso mafuta ambiri chomwe chimathandiza kutentha mafuta osungidwa m'thupi ndikuchepetsa thupi.
- Ngakhale kuti mungaone kuchepa thupi mofulumira poyamba, kuti munthu apambane kwa nthawi yayitali amafunika kudziletsa komanso kudzipereka. Ndikofunikira kusintha kupita ku magawo otsatira a zakudya.
- Kusankha mafuta ndi mapuloteni "abwino" ochokera ku zomera, monga mafuta a azitona, mapeyala, ndi mtedza, m'malo mwa mafuta a nyama ndikwabwino pa thanzi la mtima wanu.
- Zotsatirapo zoyipa monga mutu, kudzimbidwa, ndi kutopa zimatha kuchitika.
- Chofunika kwambiri: Nthawi zonse funsani dokotala wanu musanayambe kudya zakudya zina, makamaka ngati muli ndi matenda ena.
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