Xa ucinga ngokunciphisa umzimba, mhlawumbi uva ngezicwangciso ezahlukeneyo zokutya, akunjalo? Phakathi kwazo, enye abantu abaninzi abathetha ngayo, nangona indala kancinci, kukutya kwe-Atkins. Abanye bathi oku kuya kukunceda unciphise umzimba ngokukhawuleza. Abanye bathi akulunganga emzimbeni. Ngoko ke, yintoni kanye kanye ukutya kwe-Atkins? Makhe sithethe ngayo namhlanje ngendlela elula onokuyiqonda.
Yintoni kanye kanye i-Atkins Diet?
Ngamafutshane, i-Atkins kukutya okunciphisa ukutya okutyebileyo kwiikhabhohayidreyithi kwaye endaweni yoko kwandisa iiproteni kunye namafutha asempilweni. Akunyanzelekanga ukuba ubale iikhalori kolu hlobo lokutya, kodwa kufuneka uqaphele ukutya iikhabhohayidreyithi ozityayo.
Olu hlobo lokutya luthetha ngento ebizwa ngokuba yi "Net Carbs." Oko kukuthi, ubungakanani befayibha oyifumana kwi-carbohydrates iyonke ekutyeni okutyayo. Kolu hlobo lokutya, ukutya kwakho kwemihla ngemihla kulawulwa yile nutrient carbs.
Kukho iintlobo ezimbini eziphambili zokutya kuka-Atkins.
1. Atkins 20: Le yindlela yokuqala neyona ingqongqo. Iikhabhohayidreyithi ezipheleleyo zinqunyelwe kwi-20 grams ngosuku.
2. Atkins 40: Olu lutya olutsha nolukhululekileyo. Ungatya ukuya kuthi ga kwi-40 grams yeekhabhohayidreyithi ngosuku.
Kweli nqaku, siza kuthetha kakhulu ngendlela ye-Atkins 20, elandelwa ngabantu abaninzi.
| Izinto onokuzitya ngakumbi | Izinto ekufuneka zimiswe okanye zincitshiswe kakhulu |
|---|---|
| Ukutya okutyebileyo kwiiproteni (inyama, intlanzi, amaqanda) | Iswekile emhlophe, iziselo ezineswekile |
| Imifuno ene-carb ephantsi (isipinatshi, ikhaphetshu, ikhukhamba) | Isonka esimhlophe, irayisi emhlophe |
| Amafutha asempilweni (i-avokhado, ioyile yomnquma, amantongomane) | Ipasta kunye neenoodles ezenziwe ngomgubo omhlophe |
| Itshizi, ibhotolo (enemida) | Imifuno enesitatshi efana neetapile kunye neetapile ezimnandi |
Isebenza njani le ndlela? (Icala lesayensi)
Kulula kakhulu ukuyiqonda le nto. Cinga ngomzimba wakho njengemoto. Ngokwesiqhelo, le moto isebenzisa ipetroli ebizwa ngokuba yiglucose . Le glucose yenziwe ngeecarbohydrate esizityayo (njengesonka, irayisi, kunye neswekile). Xa sitya iicarbohydrate ezininzi kakhulu, iglucose engaphezulu igcinwa emzimbeni njengamafutha.
Ingcamango esisiseko yokutya kuka-Atkins kukuyeka ukunika umzimba i-glucose njenge-fuel endaweni yoko kunyanzelise umzimba ukuba utshise amafutha agciniweyo ukuze ufumane amandla.
Xa sinciphisa ukutya iicarbohydrates kakhulu, umzimba wethu ulahlekelwa yiglucose njengepetroli. Emva koko umzimba wethu ufuna enye amafutha. Loo mafutha agcinwe emzimbeni wethu. Le nkqubo, apho umzimba uqala ukutshisa amafutha ukuze ufumane amandla, ibizwa ngokuba yiKetosis . Xa amafutha eqala ukutshiswa ngale ndlela, ubunzima bakho buqala ukwehla.
Ukongeza, ukutya ukutya okuneproteni eninzi kunciphisa indlala kwaye kukunceda uzive uhluthi ixesha elide, nto leyo enceda ekulawuleni ukutya rhoqo.
Amanqanaba amane okutya kuka-Atkins
Ukutya kuka-Atkins akuyonto oyenzayo yonke ngexesha elinye. Kuqulathe amanqanaba amane. Ubungakanani beekhabhohayidreyithi onokuzitya buyatshintsha ngexesha ngalinye.
| Isigaba | Injongo kunye nenkcazo | Umda we-Carb yemihla ngemihla |
|---|---|---|
| 1. Inqanaba lokuqala (Ukuqaliswa) | Eli lelona xesha linzima kakhulu. Iziqhamo, izonka, iinkozo, imifuno enesitatshi, kunye notywala ziyasuswa ngokupheleleyo. Umzimba utshisa amafutha ngokukhawuleza kwaye uqala ukwehla ngokukhawuleza. | Iigram ezingama-20 |
| 2. Inqanaba lokulinganisela | Uhlala kweli nqanaba ude ube malunga neekhilogram ezili-10 ukusuka kubunzima obufunayo. Uyongeza kancinci kancinci iicarbohydrate ezinempilo ezifana namaqunube, amandongomane kunye neyogathi. | 25 - 50 iigram |
| 3. Isigaba sokwenza ngcono (Ukwenza ngcono) | Iziqhamo ezingaphezulu, imifuno enesitatshi, kunye neenkozo ezipheleleyo zongezwa ekutyeni. Kufuneka uhlale kweli nqanaba kangangenyanga emva kokufikelela kubunzima obujolise kubo. | 50 - 80 iigram |
| 4. Ukugcinwa Ubomi Bonke | Wakuba ufikelele kubunzima obujolise kubo, ungaqhubeka nokutya okune-carbohydrate ephantsi ubomi bakho bonke. Okwangoku, unombono olungileyo wokuba zingaphi ii-carbohydrate ozidingayo ukuze ulawule ubunzima bakho. | 80 - 100 iigram |
Ingaba oku kuyasebenza ngokwenene? Kwaye ngaba kukhuselekile?
Ngexesha elifutshane, ewe. Izifundo zibonise ukuba abantu abalandela ukutya okune-carb ephantsi njengo-Atkins banokunciphisa umzimba. Ezinye izifundo zibonise ukuba abantu banokunciphisa umzimba ngomyinge weekhilogram ezili-10 (malunga ne-4.5 kg) ngonyaka. Zikwaxela ukuphucuka kwezinto ezifana noxinzelelo lwegazi kunye namanqanaba e-triglyceride.
Kodwa kukho izinto ekufuneka uzicinge (Iingozi kunye neenkxalabo)
Ngaphandle kweenzuzo zale ndlela yokutya, kukwakho nezinye iingxaki kunye neengozi ekufuneka siziqwalasele.
- Ukhuseleko lwexesha elide: Akukho phando lwaneleyo okwangoku malunga nemiphumo yexesha elide yale ndlela yokutya, ngoko ke kukho umbuzo omkhulu wokuba kukhuselekile kangakanani ukuyilandela iminyaka emininzi.
- Amafutha Agcweleyo: Ukutya amafutha agcweleyo kakhulu, njengenyama nebhotolo, kunokunyusa ukutya komzimba wakho amafutha agcweleyo. Ezinye iingcali zicebisa ukuba oku kunokunyusa umngcipheko wakho wesifo sentliziyo kunye nomhlaza ekuhambeni kwexesha.
- Iziphumo kwizintso: Oku kubaluleke kakhulu. Ukutya ukutya okuneproteni eninzi kunokuba yingozi kakhulu kubantu abasele beneengxaki ezinxulumene nezintso.Ngoko ke, abantu abanesifo sezintso ngokuqinisekileyo kufuneka bafune iingcebiso zonyango ngaphambi kokuba baqale ukutya okufana noku.
- Ukunqongophala kwesondlo: Ukunciphisa iziqhamo kunye nemifuno ethile kunokubangela ukunqongophala kwezondlo ezibalulekileyo ezifana nevithamin C kunye nepotassium. Ke ngoko, abantu abatya oku kutya bayacetyiswa ukuba bathathe izongezo zevithamin kunye neeminerali.
- Iingcebiso ezivela kwimibutho emikhulu yezempilo: Imibutho emikhulu yezempilo kwihlabathi liphela, efana ne-American Heart Association, icebisa ukutya okunezinkozo ezipheleleyo, iziqhamo, kunye nemifuno, kunye namafutha aphantsi agcweleyo. Ukutya kuka-Atkins kuchasene ngokupheleleyo.
Ngoko ke, ukuba ucinga ngokuqala ukutya kwe-Atkins, ingakumbi ukuba unezinye iingxaki zempilo ezifana noxinzelelo lwegazi oluphezulu, isifo seswekile, okanye isifo sezintso, qiniseka ukuba uthetha nogqirha wakho kuqala. Uza kuhlola impilo yakho aze akunike iingcebiso malunga nokuba olu hlobo lokutya lukulungele na.
Umyalezo Wokuya Ekhaya
- Ukutya kuka-Atkins kukutya okune-carbohydrate ephantsi, iiproteni eziphezulu, kunye namafutha amaninzi.
- Oku kubeka umzimba kwimeko ye-ketosis kwaye kukunceda unciphise umzimba ngokutshisa amafutha.
- Nangona inokunceda ekunciphiseni ubunzima bomzimba kwaye iphucule ezinye izalathisi zempilo kwixesha elifutshane, idatha malunga nokhuseleko lwexesha elide ilinganiselwe.
- Oku kunokuba yingozi kubantu abanesifo sezintso, kwaye kukho umngcipheko wokuba bangabi nasondlo.
- Okona kubaluleke kakhulu: Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise ukutya okungqongqo ngolu hlobo.
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