Paunofunga nezvekudzikisa huremu, ungangonzwa nezvezvirongwa zvakasiyana-siyana zvekudya, handiti? Pakati pazvo, chimwe chinotaurwa nevanhu vazhinji, kunyangwe chiri chekare, chikafu cheAtkins. Vamwe vanoti izvi zvichakubatsira kudzikisa huremu nekukurumidza. Vamwe vanoti hazvina kunaka kumuviri. Saka, chii chaizvo chinonzi chikafu cheAtkins? Ngatitaurei nezvazvo nhasi nenzira iri nyore yaunogona kunzwisisa.
Chii chaizvo chinonzi Atkins Diet?
Zvichitaurwa zviri nyore, Atkins kudya kunorambidza kudya zvine makabhohaidhiretsi asi panzvimbo pezvo kunowedzera mapuroteni nemafuta ane hutano. Haufanire kuverenga macalorie pakudya uku, asi unofanirwa kungwarira nezvekudya kwako makabhohaidhiretsi.
Kudya uku kunotaura nezvechinhu chinonzi "Net Carbs." Kureva kuti, huwandu hwefiber hwaunowana kubva mumacarbohydrates ese ari muchikafu chaunodya. Mukudya uku, kudya kwako kwezuva nezuva kunodzorwa nehuwandu hwemacarbohydrates aya.
Kune marudzi maviri makuru ekudya kwaAtkins.
1. Atkins 20: Iyi ndiyo nzira yekutanga uye ine simba. Makabhohaidhiretsi akaganhurirwa ku20 magiramu pazuva.
2. Atkins 40: Uku kudya kutsva uye kwakasununguka. Unogona kudya magiramu anosvika 40 emacarbohydrate pazuva.
Muchinyorwa chino, tichanyanya kutaura nezvenzira yeAtkins 20, iyo vanhu vazhinji vanotevera.
| Zvinhu zvekudya zvakawanda | Zvinhu zvekumisa kana kuganhurira zvakanyanya |
|---|---|
| Zvikafu zvine mapuroteni akawanda (nyama, hove, mazai) | Shuga chena, zvinwiwa zvinotapira |
| Muriwo une makabhohaidhiretsi mashoma (sipinachi, kabichi, gaka) | Chingwa chichena, mupunga muchena |
| Mafuta ane hutano (avocado, mafuta emuorivhi, nzungu) | Pasta nemanoodles zvakagadzirwa neupfu chena |
| Chizi, bota (nemiganhu) | Muriwo une starch yakaita sembatatisi nembatatisi |
Nzira iyi inoshanda sei? (Rutivi rwesainzi)
Izvi zviri nyore kunzwisisa. Funga nezvemuviri wako semota. Kazhinji, mota iyi inofamba nemafuta anonzi glucose . Glucose iyi inogadzirwa nemakabhohaidhiretsi atinodya (sechingwa, mupunga, neshuga). Kana tikadya makabhohaidhiretsi akawandisa, glucose yakawandisa inochengetwa mumuviri semafuta.
Pfungwa huru yekudya kwaAtkins ndeyekurega kupa glucose sehuni mumuviri uye panzvimbo pezvo kumanikidza muviri kupisa mafuta akachengetwa kuti uwane simba.
Kana tikaderedza kudya kwedu makabhohaidhiretsi zvakanyanya, muviri wedu unorasikirwa neglucose semafuta. Ipapo muviri wedu unotsvaga imwe mafuta. Ndiwo mafuta anochengetwa mumuviri wedu. Maitiro aya, apo muviri unotanga kupisa mafuta kuti uwane simba, anonzi Ketosis . Kana mafuta atanga kupiswa nenzira iyi, huremu hwako hunotanga kudzikira.
Pamusoro pezvo, kudya chikafu chine mapuroteni akawanda kunoderedza nzara uye kunokubatsira kuti unzwe wakaguta kwenguva yakareba, izvo zvinobatsira kudzora kudya nguva nenguva.
Matanho mana eAtkins Diet
Kudya kwaAtkins hakusi chinhu chaunoita panguva imwe chete. Kune zvikamu zvina. Huwandu hwemacarbohydrate aunogona kudya hunochinja panguva imwe neimwe.
| Danho | Chinangwa uye tsananguro | Muganhu weMakabhohaidhiretsi eZuva Nezuva |
|---|---|---|
| 1. Danho rekutanga (Kutanga) | Iyi ndiyo nguva yakaoma zvikuru. Michero, chingwa, zviyo, miriwo ine starch, uye doro zvinobviswa zvachose. Muviri unopisa mafuta nekukurumidza uye unotanga kudzikira uremu nekukurumidza. | magiramu makumi maviri |
| 2. Danho rekuenzanisa | Unoramba uri muchikamu ichi kusvika wava nemakirogiramu gumi kubva pahuremu hwako hwaunoda. Unowedzera zvishoma nezvishoma makabhohaidhiretsi ane hutano akadai semichero, nzungu, uye yogati. | 25 - 50 magiramu |
| 3. Chikamu chekugadzirisa (Kugadzirisa) | Mimwe michero, miriwo ine sitachi, uye zviyo zvakakwana zvinowedzerwa pakudya. Unofanira kugara muchikamu ichi kwemwedzi unokwana mushure mekusvika pahuremu hwako hwaunoda. | 50 - 80 magiramu |
| 4. Kugadzirisa Kwehupenyu Hwese | Kana wangosvika pahuremu hwako hwaunoda, unogona kuramba uchidya chikafu chine macarbohydrates mashoma kweupenyu hwako hwese. Pari zvino, wava nepfungwa yakanaka yekuti unoda macarbohydrates mangani kuti udzore huremu hwako. | magiramu 80 - 100 |
Izvi zvinoshanda zvechokwadi here? Uye hazvina njodzi here?
Munguva pfupi, hongu. Zvidzidzo zvakaratidza kuti vanhu vanotevera kudya kwemafuta mashoma seAtkins vanogona kudzikisa huremu. Zvimwe zvidzidzo zvakaratidza kuti vanhu vanogona kudzikisa avhareji yemakirogiramu gumi (anenge 4.5 kg) pagore. Vanoshumawo kuvandudzwa kwezvinhu zvakaita seBP uye triglyceride levels.
Asi pane zvinhu zvekufunga nezvazvo (Njodzi neZvinonetsa)
Pamusoro pezvakanakira zvekudya izvi, kunewo zvimwe zvazvakaipira nenjodzi zvatinofanira kutarisisa.
- Kuchengetedzeka kwenguva refu: Hapana tsvakurudzo yakakwana parizvino pamusoro pemigumisiro yenguva refu yekudya uku, saka pane mubvunzo mukuru wekuti zvakachengeteka sei kutevedzera kwemakore.
- Mafuta Akaguta: Kudya mafuta akawandisa, akadai senyama nebhota, kunogona kuwedzera kudya mafuta akaguta mumuviri wako. Dzimwe nyanzvi dzinoti izvi zvinogona kuwedzera njodzi yako yechirwere chemwoyo nekenza nekufamba kwenguva.
- Mhedzisiro paitsvo: Izvi zvakakosha zvikuru. Kudya chikafu chine mapuroteni akawanda kunogona kukuvadza vanhu vane zvirwere zvinokonzerwa neitsvo kare.Saka, vanhu vane chirwere cheitsvo vanofanira kutsvaga mazano echiremba vasati vatanga kudya chikafu chakadai.
- Kusakwana kwezvinovaka muviri: Kuderedza michero nemimwe miriwo kunogona kukonzera kushomeka kwezvinovaka muviri zvakakosha zvakaita sevhitamini C nepotassium. Nokudaro, vanhu vari kudya uku vanokurudzirwa kutora mavhitamini nemaminerari.
- Zvinokurudzirwa nemasangano makuru ehutano: Masangano makuru ehutano pasi rese, akadai seAmerican Heart Association, anokurudzira kudya kwakawanda muzviyo, michero, nemiriwo, uye mafuta mashoma akazara. Kudya kwaAtkins kwakasiyana zvachose.
Saka, kana uri kufunga nezvekutanga kudya kweAtkins, kunyanya kana uine zvimwe zvinetso zvehutano zvakaita seBP, chirwere cheshuga, kana chirwere cheitsvo, iva nechokwadi chekutaura nachiremba wako kutanga. Iye achaongorora hutano hwako uye achakupa mazano ekuti rudzi urwu rwekudya rwakakunakira here.
Mharidzo Yekuenda Nayo Kumba
- Kudya kwaAtkins kudya kusina makabhohaidhiretsi akawanda, mapuroteni akawanda, uye mafuta akawanda.
- Izvi zvinoisa muviri muchimiro cheketosis uye zvinokubatsira kuderedza uremu nekupisa mafuta.
- Kunyangwe zvingabatsira mukuderedza huremu uye kuvandudza zvimwe zviratidzo zvehutano munguva pfupi, data pamusoro pekuchengetedzeka kwenguva refu harina kukwana.
- Izvi zvinogona kukuvadza vanhu vane chirwere cheitsvo, uye pane njodzi yekusadya zvakakwana.
- Chinonyanya kukosha: Gara uchitaura nachiremba wako usati watanga kudya zvine mwero seizvi.
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