Mhlawumbi ukhe weva ngazo zonke iindlela ezahlukeneyo zokutya ukuze wehlise umzimba, akunjalo? Enye yezona ndlela zokutya zithethwa kakhulu kukutya kwe-Atkins. Ibhekoni namaqanda kwisidlo sakusasa, isalmon enetshizi ekhrimu kwisidlo sasemini, kunye nesteki enebhotolo kwisidlo sangokuhlwa... Ungamangaliswa ukuba unganciphisa umzimba ngokutya isidlo esinje. Ukuba ungumntu othanda olu hlobo lokutya kunekherothi, ke olu hlobo lokutya lusenokuba lufanelekile kuwe. Nangona kunjalo, kufuneka unciphise iicarbohydrate. Makhe sijonge ezinye zeenkcukacha malunga nolu hlobo lokutya.
Ngokufutshane, yintoni i-Atkins Diet?
I-Atkins Diet sisicwangciso sokutya esenziwe yingcali yentliziyo uRobert Atkins. Ingcinga ephambili kukunciphisa iicarbohydrates nokunyusa ukutya okunamafutha kunye neeproteni.
Ngamafutshane, kunje. Umzimba wethu ufana nemoto. Ngokwesiqhelo, umzimba wethu usebenzisa iicarbohydrate esizityayo (njengesonka, irayisi, iitapile) njengepetroli yayo ephambili yamandla. Kodwa xa sinciphisa ubungakanani beecarbohydrate esizinika umzimba wethu, umzimba kufuneka ufumane enye ipetroli ukuze uvelise amandla. Emva koko, umzimba utshisa amafutha agcinwe emzimbeni kwaye uvelise amandla. Le nkqubo siyibiza ngokuba yi-ketosis . Umgaqo osisiseko wokutya kwe-Atkins kukutshintsha imetabolism yomzimba, ukutshisa amafutha emzimbeni, kunye nokunciphisa umzimba.
Kokuphi ukutya okunokutyiwa nokungatyiwayo kolu hlobo lokutya?
Kule ndlela yokutya, ufumana ukutya okuninzi okuneproteni kunye nokutya okunamafutha amaninzi. Kodwa kufuneka ulibale ngeecarbohydrates ezinesitatshi neswekile eninzi. Uza kufumana umbono olungileyo ngale nto ngokujonga le theyibhile ingezantsi.
| ✅ Izinto zokutya | ❌ Izinto ekufuneka zisuswe |
|---|---|
| Inyama | Isonka kunye neemveliso zokubhaka |
| Iinkuku | Iintlobo zepasta kunye neenoodles |
| Iintlanzi nezinye iintlanzi zaselwandle | Imifuno enesitatshi efana neetapile kunye neetapile ezimnandi |
| Amaqanda | Iintlobo zeetships (iitships zetapile) |
| Ibhotolo kunye neeoyile | Iibhisikithi, iikeyiki kunye nezinye izinto ezimnandi |
| Iintlobo zesonka samasi | Iswekile kunye neziselo ezineswekile |
| Imifuno eluhlaza, engenasitatshi sininzi (ikhaphetshu, ilettuce) | Isiqhamo esimnandi (kwinqanaba lokuqala) |
Ekuqaleni, uza kufumana iicarbohydrate zakho kuphela kwimifuno. Njengoko uqhubeka nokutya, uya kukwazi ukongeza ezinye ukutya, ezinje ngamandongomane, iziqhamo, kunye neenkozo ezipheleleyo kamva.
Amanqanaba amane okutya kuka-Atkins
Ukutya okuqhelekileyo kuka-Atkins (Atkins 20) kunezigaba ezine eziphambili.
- Isigaba 1 (Isigaba 1 - Ukungenisa): Eli linqanaba lokuqala nelinzima . Apha umzimba wakho uyeka ukutshisa iicarbohydrates uze uqale ukutshisa amafutha (i-ketosis). Oku kuya kubangela ukuba unciphise umzimba ngokukhawuleza . Ngeli xesha, ungatya kuphela iigram ezingama-20 zeecarbohydrates ngosuku, kwaye oko kufumaneka kwimifuno.
- Isigaba sesi-2 - Ukulinganisela: Kule sigaba, uqala kancinci kancinci ukongeza ukutya okuninzi okune-carbohydrate (ezifana namandongomane kunye namaqunube) ekutyeni kwakho. Injongo kukufumana ubuninzi bee-carbohydrate onokuzitya ngosuku ngelixa uqhubeka nokunciphisa umzimba.
- Isigaba sesi-3 - Ukulungisa kakuhle: Eli nqanaba lixa umalunga neekhilogram ezili-10 ukusuka kusukelo lwakho lokunciphisa umzimba. Apha ufunda indlela yokugcina ubunzima obulahlekileyo ngelixa usanciphisa iikhilogram ezimbalwa zokugqibela. Ngeli xesha, ungongeza izinto ezifana neziqhamo kunye nemifuno enesitatshi.
- Isigaba sesi-4 - Ukugcinwa Ubomi Bonke: Eli linqanaba lokugcinwa ubomi bonke. Apha uza kufunda ukutya okudingayo ukugcina ubunzima obulahlekileyo nokuthintela ukuba bungabuyi.
Isicwangciso se -Atkins 40 esisandula ukwaziswa sikhululekile kancinci. Sivumela inkululeko engakumbi ekukhetheni ukutya, njengoko ungatya iigram ezingama-40 zeecarbohydrate ngosuku kwasekuqaleni.
Uyenza njani kanye kanye le ndlela yokutya?
Ukulungiselela ukutya nokuthenga
Eyona ndlela ilungileyo yokwenza olu hlobo lokutya luphumelele kukulungiselela ukutya kwakho ekhaya. Ukuba uthenga ukutya okulungisiweyo evenkileni, kufuneka ufunde ilebheli ngononophelo ukuze ubone ukuba ziqulathe iicarbohydrates neswekile ezingakanani. Ngamanye amaxesha, izinto esingacingi ngazo, ezifana needressing zesaladi kunye neesoseji, zinokuba neswekile kunye neecarbohydrates ezongeziweyo.
Ukubaluleka kokuzilolonga
Nangona umthambo unganyanzelekanga ukuze wehlise umzimba kwi-Atkins diet, ubalulekile ukuze uphile ubomi obusempilweni. Zama ukuba sempilweni ubuncinane imizuzu engama-30 ngosuku. Ukuba awukaze uzilolonge ngaphambili okanye unengxaki yempilo, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqalise inkqubo yokuzilolonga.
Ngaba abantu abatya imifuno nabo bangakwenza oku?
Ewe, abantu abatya imifuno kunye nabantu abangatyi imifuno nabo banokuziqhelanisa nale ndlela yokutya. Nangona kunjalo, kuya kufuneka bangayisebenzisi i-Atkins 20, kuba inemiqathango emininzi ngokweecarbohydrate. Banokufumana iiproteni zabo kwizinto ezifana nezi:
- Amaqanda kunye netshizi (kwabatya imifuno)
- Iimveliso zesoya (iSoya)
- Amantongomane kunye neMbewu
- Iimbotyi ezifana neelentile kunye neetships
- Iinkozo ezityebile ngeprotheyini njenge คินาย (Quinoa)
Ziziphi iingenelo kunye neengxaki zokutya kuka-Atkins?
Njengayo nayiphi na into, olu hlobo lokutya luneziphene ezilungileyo nezimbi.
| 👍 Iingcali | 👎 Iingxaki kunye neengozi |
|---|---|
| Iziphumo ezikhawulezayo: Ungabona ukwehla kobunzima ngokukhawuleza kwiiveki ezimbini zokuqala. | Ukubuyela kwesisindo: Njengayo nayiphi na indlela yokutya, kukho ithuba lokubuyela kwesisindo emva kokuyeka. |
| Ukulawula iimeko zempilo: Ukunciphisa umzimba kunokunceda ekulawuleni iimeko ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu. | Iingozi zexesha elide: Kukho ubungqina bokuba ukutya amafutha amaninzi ezilwanyana kunokunyusa umngcipheko wesifo sentliziyo kunye nomhlaza kwixesha elide. |
| Ukutya kuyanelisa: Kutyebile kwiproteni namafutha, ngoko ke uziva ulambile kancinci. | Iziphumo ebezingalindelekanga: Xa iicarbohydrates zincipha ngequbuliso, abanye abantu banokufumana iimpawu ezifana nezi:
|
Okubaluleke kakhulu: Kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba uqale ukutya okungqongqo ngolu hlobo, ingakumbi ukuba unesifo esifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sezintso, okanye i-cholesterol ephezulu. Ugqirha kufuneka aqinisekise ukuba olu hlobo lokutya lukulungele na.
Uphando lubonise ukuba abantu abakhetha amafutha asekelwe kwizityalo (umz., ioyile yomnquma, i-avokhado) kunye neeproteni ezisekelwe kwizityalo (umz., isoya, iilentils) kuneeproteni zezilwanyana baneziphumo ezingcono zempilo. Ngoko ke ukuba ukule ndlela yokutya, kufanelekile ukuqwalasela loo nto.
Umyalezo Wokuya Ekhaya
- Ukutya kuka-Atkins kukutya okune-carbohydrate ephantsi kakhulu, iiproteni eziphezulu, kunye namafutha amaninzi okunceda ekutshiseni amafutha omzimba agciniweyo kunye nokunciphisa umzimba.
- Nangona ungabona ukwehla kobunzima ngokukhawuleza kwasekuqaleni, impumelelo yexesha elide ifuna ukuzibamba nokuzinikela. Kubalulekile ukutshintshela kwizigaba ezilandelayo zokutya.
- Ukukhetha amafutha kunye neeproteni "ezilungileyo" ezisekelwe kwizityalo, njengeoyile yomnquma, iiavokhado, kunye namandongomane, kunamafutha ezilwanyana kungcono kwimpilo yentliziyo yakho.
- Iziphumo ebezingalindelekanga ezifana nentloko ebuhlungu, ukuqhina kwesisu, kunye nokudinwa zinokubakho.
- Okona kubaluleke kakhulu: Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lokutya, ingakumbi ukuba unezinye iingxaki zempilo.
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