Pamwe wakambonzwa nezvekudya kwakasiyana-siyana kwekuderedza uremu, handiti? Chimwe chekudya chinonyanya kutaurwa nezvacho chikafu cheAtkins. Bacon nemazai ekudya kwekuseni, salmon ne cream cheese yekudya kwemasikati, uye steak ne butter yekudya kwemanheru... Ungashamisika kana ukagona kuderedza uremu nekudya chikafu chakadai. Kana uri munhu anofarira rudzi urwu rwechikafu pane karoti, saka kudya uku kungave kwakakunakira. Zvisinei, unofanira kuderedza makabhohaidhiretsi. Ngatitarisei zvimwe zvezvinoreva nezvekudya uku.
Chii chinonzi Atkins Diet, zviri nyore?
Kudya kwaAtkins chirongwa chekudya chakagadzirwa naRobert Atkins, nyanzvi yemwoyo. Pfungwa huru ndeyekuderedza makabhohaidhiretsi uye kuwedzera kudya mafuta nemapuroteni.
Zvichitaurwa zviri nyore, zvakaita seizvi. Muviri wedu wakafanana nemota. Kazhinji, muviri wedu unoshandisa makabhohaidhiretsi atinodya (sechingwa, mupunga, mbatatisi) semafuta ayo makuru esimba. Asi patinoderedza huwandu hwemakabhohaidhiretsi atinopa muviri wedu, muviri unofanirwa kutsvaga imwe mafuta ekugadzira simba. Zvadaro, muviri unopisa mafuta akachengetwa mumuviri uye unogadzira simba. Tinodana maitiro aya kuti ketosis . Nheyo huru yekudya kweAtkins ndeyekuchinja metabolism yemuviri, kupisa mafuta mumuviri, uye kuderedza uremu.
Ndezvipi zvekudya zvinogona uye zvisingagone kudyiwa pakudya uku?
Pakudya uku, unowana mukana wekudya mapuroteni akawanda uye chikafu chine mafuta akawanda. Asi unofanira kukanganwa nezvemakabhohaidhiretsi ane starch yakawanda neshuga. Uchawana pfungwa yakanaka nezveizvi nekutarisa tafura iri pazasi.
| ✅ Zvekudya | ❌ Zvinhu zvinofanira kubviswa |
|---|---|
| Nyama | Zvigadzirwa zvechingwa nebhekari |
| Huku | Mhando dzepasta nemanoodles |
| Hove nedzimwe hove dzegungwa | Muriwo une starch yakaita sembatatisi nembatatisi |
| Mazai | Mhando dzemachipisi (machipisi embatatisi) |
| Bota neMafuta | Mabhisikiti, makeke nezvimwe zvinhu zvinotapira |
| Mhando dzeChizi | Shuga nezvinwiwa zvinotapira |
| Muriwo wegirini, usina starch yakawanda (kabichi, lettuce) | Muchero unotapira (pakutanga) |
Pakutanga, unongowana makabhohaidhiretsi ako kubva mumiriwo chete. Sezvaunofambira mberi mukudya kwako, zvishoma nezvishoma uchakwanisa kuwedzera zvimwe zvekudya, zvakaita senzungu, michero, uye gare gare zviyo zvese.
Matanho mana eAtkins Diet
Kudya kwakajairika kwaAtkins (Atkins 20) kune zvikamu zvikuru zvina.
- Chikamu 1 (Chikamu 1 - Kukurudzirwa): Ichi ndicho chikamu chekutanga uye chakaoma . Pano muviri wako unomira kupisa makabhohaidhiretsi wotanga kupisa mafuta (ketosis). Izvi zvichaita kuti uderedze uremu nekukurumidza . Munguva iyi, unogona kungodya magiramu makumi maviri emakabhohaidhiretsi pazuva, uye izvozvo zvinobva mumiriwo.
- Danho rechipiri - Kuenzanisa: Muchikamu chino, unotanga kuwedzera zvishoma nezvishoma zvekudya zvine makabhohaidhiretsi akawanda (senge nzungu nemabheri) mukudya kwako. Chinangwa ndechekuwana huwandu hwakanyanya hwemakabhohaidhiretsi aunogona kudya pazuva uku uchiramba uchideredza huremu.
- Chikamu chechitatu - Kugadzirisa: Chikamu ichi ndechepaunenge wava nemakirogiramu gumi kusvika pachinangwa chako chekudzikisa huremu. Pano unodzidza kuchengetedza huremu hwawakadzikisa uku uchidzikisa makirogiramu mashoma ekupedzisira. Panguva ino, unogona kuwedzera zvinhu zvakaita semichero nemiriwo ine sitachi.
- Chikamu chechina - Kuchengetedza Hupenyu Hwese: Iri ndiro danho rekuchengetedza hupenyu hwese. Pano uchadzidza kudya kwaunoda kuti uchengetedze huremu hwawakadzikira uye kuti husadzoke.
Chirongwa cheAtkins 40 chitsva chakaburitswa chakasununguka zvishoma. Chinoita kuti pave nerusununguko rwakawanda mukusarudza zvekudya, sezvo uchigona kudya magiramu makumi mana emacarbohydrate pazuva kubva pakutanga.
Unoita sei chaizvo kudya uku?
Kugadzirira chikafu nekutenga
Nzira yakanakisisa yekuita kuti kudya uku kubudirire ndeyekugadzirira chikafu chako kumba. Kana ukatenga chikafu chakagadzirwa muchitoro, unofanira kuverenga zviri papepa racho nokungwarira kuti uone kuti zvine makabhohaidhiretsi neshuga yakawanda sei. Dzimwe nguva, zvinhu zvatisingatombofungi nezvazvo, zvakaita semasalad dressing uye kunyange masoseji, zvinogona kunge zvine shuga nemakhabhohaidhiretsi akawedzerwa.
Kukosha kwekurovedza muviri
Kunyange hazvo kurovedza muviri kusingadiwi kuti uderedze uremu pakudya kwaAtkins, kwakakosha kuti uve nemararamiro ane hutano. Edza kushanda nesimba kwemaminitsi makumi matatu pazuva. Kana usati wamborovedza muviri kare kana kuti uine chirwere, zvakakosha kutaura nachiremba wako usati watanga chirongwa chekurovedza muviri.
Vanodya miriwo chete vanogonawo kuita izvi here?
Ehe, vanodya miriwo chete nevasingadyi nyama vanogonawo kujaira kudya uku. Zvisinei, vachafanira kusiya chikamu chekutanga cheAtkins 20, sezvo ichideredza macarbohydrates. Vanogona kuwana mapuroteni avo kubva muzvinhu zvakaita se:
- Mazai nechizi (kune vanodya miriwo chete)
- Zvigadzirwa zveSoya (Soya)
- Nzungu neMbeu
- Nyemba dzakadai senyemba nebhinzi
- Mbeu dzine mapuroteni akaita se คินาย (Quinoa)
Ndezvipi zvakanakira nezvakaipa zvekudya zveAtkins?
Kufanana nechero chinhu chipi zvacho, kudya uku kune zvakanaka nezvakaipa.
| 👍 Nyanzvi | 👎 Zvakashata & Njodzi |
|---|---|
| Mhedzisiro inokurumidza: Unogona kuona kudzikira kwehuremu nekukurumidza mukati memavhiki maviri ekutanga. | Kurema kunodzoka: Sekudya chero kupi zvako, pane mukana wekuti uremu hudzoke kana warega. |
| Kudzora matambudziko ehutano: Kuderedza huremu kunogona kubatsira kudzora matambudziko akadai sechirwere cheshuga neBP. | Njodzi dzenguva refu: Pane humbowo hwekuti kudya mafuta emhuka akawandisa kunogona kuwedzera njodzi yezvirwere zvemwoyo nekenza kwenguva refu. |
| Chikafu chinogutsa: Chine mapuroteni akawanda nemafuta, saka haunzwi nzara yakawanda. | Migumisiro: Kana makabhohaidhiretsi akadzikira kamwe kamwe, vamwe vanhu vanogona kuona zviratidzo zvakaita se:
|
Chinonyanya kukosha: Zvakakosha kubvunza chiremba wako usati watanga kudya kwakasimba seizvi, kunyanya kana uine chirwere chakadai sechirwere cheshuga, BP, chirwere cheitsvo, kana cholesterol yakakwira. Chiremba anofanira kuona kana kudya uku kwakakunakira.
Ongororo yakaratidza kuti vanhu vanosarudza mafuta anobva mumiti (semuenzaniso, mafuta emuorivhi, avocado) nemapuroteni anobva mumiti (semuenzaniso, soya, lentils) pane mafuta emhuka nemapuroteni vane hutano hwakanaka. Saka kana uri pakudya uku, zvakakosha kufunga nezvazvowo.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwaAtkins inzira yekudya ine makabhohaidhiretsi mashoma, mapuroteni akawanda, uye mafuta akawanda inobatsira kupisa mafuta emuviri akachengetwa uye kuderedza uremu.
- Kunyangwe ungaona kudzikira kwehuremu nekukurumidza pakutanga, kubudirira kwenguva refu kunoda kuzvidzora uye kuzvipira. Zvakakosha kuchinjira kumatanho anotevera ekudya.
- Kusarudza mafuta nemapuroteni "akanaka" anobva mumiti, akadai semafuta emuorivhi, maavocado, nenzungu, pane mafuta emhuka zviri nani pahutano hwemwoyo wako.
- Migumisiro yakaipa yakadai semusoro, kuvimbiwa, uye kuneta zvinogona kuitika.
- Chinonyanya kukosha: Gara uchitaura nachiremba wako usati watanga kudya chero kupi zvako, kunyanya kana uine zvimwe zvirwere.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga