Mukaganizira za kuchepetsa thupi, mwina mumamva za mapulani osiyanasiyana a zakudya, sichoncho? Pakati pawo, limodzi lomwe anthu ambiri amalankhula, ngakhale kuti ndi lakale pang'ono, ndi chakudya cha Atkins. Ena amati izi zikuthandizani kuchepetsa thupi mwachangu. Ena amati si zabwino kwa thupi. Ndiye, kodi chakudya cha Atkins ndi chiyani kwenikweni? Tiyeni tikambirane za izi lero m'njira yosavuta yomwe mungamvetse.
Kodi chakudya cha Atkins n'chiyani kwenikweni?
Mwachidule, Atkins ndi chakudya chomwe chimaletsa zakudya zokhala ndi chakudya chambiri m'malo mwake chimawonjezera mapuloteni ndi mafuta abwino. Simuyenera kuwerengera ma calories pa chakudya ichi, koma muyenera kusamala ndi chakudya chomwe mumadya.
Zakudya izi zimalankhula za chinthu chotchedwa "Net Carbs." Izi zikutanthauza kuchuluka kwa ulusi womwe mumapeza kuchokera ku chakudya chonse chomwe mumadya. Mu zakudya izi, zakudya zanu za tsiku ndi tsiku zimayendetsedwa ndi kuchuluka kwa ma carbohydrate.
Pali mitundu iwiri ikuluikulu ya zakudya za Atkins.
1. Atkins 20: Iyi ndi njira yoyamba komanso yokhwima kwambiri. Zakudya zonse zamafuta zimachepetsedwa kufika magalamu 20 patsiku.
2. Atkins 40: Iyi ndi chakudya chatsopano komanso chomasuka. Mutha kudya magalamu 40 a chakudya chopatsa thanzi patsiku.
M'nkhaniyi, tikambirana makamaka za njira ya Atkins 20, yomwe anthu ambiri amaitsatira.
| Zinthu zoti mudye kwambiri | Zinthu zoti musiye kapena kuchepetsa zambiri |
|---|---|
| Zakudya zokhala ndi mapuloteni ambiri (nyama, nsomba, mazira) | Shuga woyera, zakumwa zotsekemera |
| Ndiwo zamasamba zopanda chakudya chambiri (sipinachi, kabichi, nkhaka) | Buledi woyera, mpunga woyera |
| Mafuta abwino (avocado, mafuta a azitona, mtedza) | Pasitala ndi Zakudya Zophikidwa ndi Ufa Woyera |
| Tchizi, batala (ndi malire) | Ndiwo zamasamba zokhuthala monga mbatata ndi mbatata zotsekemera |
Kodi njira iyi imagwira ntchito bwanji? (Mbali ya sayansi)
Izi n'zosavuta kumvetsa. Ganizirani thupi lanu ngati galimoto. Nthawi zambiri, galimoto iyi imagwiritsa ntchito mafuta otchedwa shuga . Shuga iyi imapangidwa kuchokera ku chakudya chomwe timadya (monga buledi, mpunga, ndi shuga). Tikadya chakudya chochuluka, shuga wochuluka umasungidwa m'thupi ngati mafuta.
Lingaliro lofunikira la zakudya za Atkins ndikusiya kupereka shuga ngati mafuta m'thupi ndipo m'malo mwake kukakamiza thupi kutentha mafuta osungidwa kuti apeze mphamvu.
Tikachepetsa kudya chakudya cham'thupi mopitirira muyeso, thupi lathu limataya shuga ngati mafuta. Kenako thupi lathu limafuna mafuta ena. Ndi mafuta omwe amasungidwa m'thupi lathu. Njira imeneyi, yomwe thupi limayamba kuwotcha mafuta kuti lipeze mphamvu, imatchedwa Ketosis . Mafuta akayamba kutenthedwa motere, kulemera kwanu kumayamba kuchepa.
Kuphatikiza apo, kudya zakudya zokhala ndi mapuloteni ambiri kumachepetsa njala ndipo kumakuthandizani kumva kukhuta kwa nthawi yayitali, zomwe zimathandiza kuchepetsa kudya pafupipafupi.
Magawo Anayi a Zakudya za Atkins
Zakudya za Atkins si chinthu chomwe mumachita nthawi imodzi. Zimakhala ndi magawo anayi. Kuchuluka kwa chakudya chomwe mungadye kumasintha nthawi iliyonse.
| Gawo | Cholinga ndi kufotokozera | Malire Okwanira a Zakudya Zam'madzi Tsiku ndi Tsiku |
|---|---|---|
| 1. Gawo loyamba (Kuyambitsa) | Iyi ndi nthawi yovuta kwambiri. Zipatso, buledi, tirigu, ndiwo zamasamba zokhala ndi sitachi, ndi mowa zimachotsedwa kwathunthu. Thupi limawotcha mafuta mwachangu ndipo limayamba kuchepa thupi mwachangu. | magalamu 20 |
| 2. Gawo lolinganiza | Mumakhalabe mu gawoli mpaka mutafika pa mtunda wa mapaundi 3. Pang'onopang'ono mumawonjezera chakudya chamagulu monga zipatso, mtedza, ndi yogurt. | 25 - 50 magalamu |
| 3. Gawo lokonza (Kukonza) | Zipatso zambiri, ndiwo zamasamba zokhuthala, ndi tirigu wonse zimawonjezeredwa muzakudya. Muyenera kukhala mu gawo ili kwa pafupifupi mwezi umodzi mutakwanitsa kulemera komwe mukufuna. | Magalamu 50 - 80 |
| 4. Kukonza Moyo Wonse | Mukafika pa kulemera komwe mukufuna, mutha kupitiriza kudya zakudya zotsika mafuta m'thupi kwa moyo wanu wonse. Pakadali pano, mwadziwa bwino kuchuluka kwa chakudya chomwe mukufuna kuti muchepetse thupi lanu. | Magalamu 80 - 100 |
Kodi izi zimagwiradi ntchito? Ndipo kodi ndi zotetezeka?
Inde, kwakanthawi kochepa. Kafukufuku wasonyeza kuti anthu omwe amatsatira zakudya zopanda mafuta ambiri monga Atkins amatha kuchepetsa thupi. Kafukufuku wina wasonyeza kuti anthu amatha kuchepetsa thupi ndi makilogalamu 4.5 pachaka. Amanenanso kuti zinthu monga kuthamanga kwa magazi ndi kuchuluka kwa triglyceride m'magazi zimapita patsogolo.
Koma pali zinthu zoti muganizire (Zoopsa ndi Nkhawa)
Kuwonjezera pa ubwino wa zakudya zimenezi, palinso zovuta zina ndi zoopsa zomwe tiyenera kuziganizira.
- Chitetezo cha nthawi yayitali: Palibe kafukufuku wokwanira pa zotsatira za nthawi yayitali za zakudya izi, kotero pali funso lalikulu lokhudza momwe zakudyazi zilili zotetezeka kutsatira kwa zaka zambiri.
- Mafuta Okhuta: Kudya mafuta okhuta kwambiri, monga nyama ndi batala, kungapangitse thupi lanu kudya mafuta okhuta kwambiri. Akatswiri ena amati izi zitha kuwonjezera chiopsezo chanu cha matenda a mtima ndi khansa pakapita nthawi.
- Zotsatira pa impso: Izi ndizofunikira kwambiri. Kudya zakudya zokhala ndi mapuloteni ambiri kungakhale koopsa kwambiri kwa anthu omwe ali kale ndi matenda okhudzana ndi impso.Chifukwa chake, anthu omwe ali ndi matenda a impso ayenera kufunsa upangiri wa dokotala asanayambe kudya zakudya ngati izi.
- Kusowa zakudya: Kuchepetsa zipatso ndi ndiwo zamasamba kungayambitse kusowa kwa michere yofunika monga vitamini C ndi potaziyamu. Chifukwa chake, anthu omwe amadya zakudya izi amalangizidwa kuti adye zakudya zowonjezera mavitamini ndi mchere.
- Malangizo ochokera ku mabungwe akuluakulu azaumoyo: Mabungwe akuluakulu azaumoyo padziko lonse lapansi, monga American Heart Association, amalimbikitsa kudya zakudya zokhala ndi tirigu wambiri, zipatso, ndi ndiwo zamasamba, komanso mafuta ochepa okhuta. Zakudya za Atkins ndizosiyana kwambiri.
Choncho, ngati mukuganiza zoyamba kudya zakudya za Atkins, makamaka ngati muli ndi mavuto ena azaumoyo monga kuthamanga kwa magazi, matenda a shuga, kapena matenda a impso, onetsetsani kuti mwalankhula ndi dokotala wanu kaye. Iye adzafufuza thanzi lanu ndikukulangizani ngati mtundu uwu wa zakudya ndi woyenera kwa inu.
Uthenga Wopita Nawo Kunyumba
- Zakudya za Atkins ndi zakudya zopanda chakudya cham'thupi chochuluka, mapuloteni ambiri, komanso mafuta ambiri.
- Izi zimapangitsa thupi kukhala ndi ketosis ndipo zimakuthandizani kuchepetsa thupi mwa kutentha mafuta.
- Ngakhale zingathandize kuchepetsa thupi ndikuwongolera zizindikiro zina zaumoyo pakapita nthawi, deta yokhudza chitetezo cha nthawi yayitali ndi yochepa.
- Izi zitha kukhala zoopsa kwa anthu omwe ali ndi matenda a impso, ndipo pali chiopsezo cha kusowa zakudya m'thupi.
- Chofunika kwambiri: Nthawi zonse funsani dokotala wanu musanayambe kudya zakudya zopatsa thanzi ngati izi.
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