Cishe uke wezwa ngazo zonke izindlela ezahlukene zokudla ukuze wehlise isisindo, akunjalo? Enye yezindlela zokudla okukhulunywa kakhulu ngayo ukudla kwe-Atkins. I-Bacon namaqanda kwasekuseni, i-salmon enoshizi okhilimu kwasemini, kanye ne-steak nebhotela kwakusihlwa... Ungamangala uma unganciphisa isisindo ngokudla ukudla okufana nalokhu. Uma ungumuntu othanda lolu hlobo lokudla kunekaroti, khona-ke lokhu kudla kungase kukufanele. Kodwa-ke, kufanele unciphise ama-carbohydrate. Ake sibheke eminye yemininingwane mayelana nalokhu kudla.
Kalula nje, kuyini ukudla kwe-Atkins?
I-Atkins Diet uhlelo lokudla olwakhiwe yisazi senhliziyo uRobert Atkins. Umqondo oyinhloko ukunciphisa ama-carbohydrate nokwandisa ukudla kwamafutha namaprotheni.
Kalula nje, kunje. Umzimba wethu ufana nemoto. Ngokuvamile, umzimba wethu usebenzisa ama-carbohydrate esiwadlayo (njengesinkwa, ilayisi, amazambane) njengophethiloli wawo oyinhloko wamandla. Kodwa uma sinciphisa inani lama-carbohydrate esiwanikeza umzimba wethu, umzimba kufanele uthole omunye uphethiloli ukuze ukhiqize amandla. Ngemuva kwalokho, umzimba ushisa amafutha agcinwe emzimbeni bese ukhiqiza amandla. Sibiza le nqubo ngokuthi i-ketosis . Isimiso esiyisisekelo sokudla kwe-Atkins ukushintsha imetabolism yomzimba, ukushisa amafutha emzimbeni, nokunciphisa isisindo.
Yikuphi ukudla okungadliwa nokungadliwa kulokhu kudla?
Kulokhu kudla, uthola ukudla okuningi kwamaprotheni nokudla okunamafutha amaningi. Kodwa kufanele ukhohlwe ngama-carbohydrate anesitashi esiningi noshukela. Uzothola umbono omuhle ngalokhu ngokubheka ithebula elingezansi.
| ✅ Izinto zokudla | ❌ Izinto okumele zisuswe |
|---|---|
| Inyama | Imikhiqizo yesinkwa kanye neyokubhaka |
| Izinkukhu | Izinhlobo ze-pasta nama-noodle |
| Inhlanzi nezinye izilwane zasolwandle | Imifino enesitashi njengamazambane nobhatata |
| Amaqanda | Izinhlobo zama-chips (ama-potato chips) |
| Ibhotela namafutha | Amabhisikidi, amakhekhe kanye nezinye izinto ezimnandi |
| Izinhlobo Zoshizi | Ushukela neziphuzo ezinoshukela |
| Imifino eluhlaza, engenaso isitashi esiningi (iklabishi, ilethisi) | Izithelo ezimnandi (ezigabeni zokuqala) |
Ekuqaleni, uzothola ama-carbohydrate akho kuphela emifinweni. Njengoba uqhubeka nokudla, kancane kancane uzokwazi ukwengeza okunye ukudla, njengamakinati, izithelo, kanye nokusanhlamvu okuphelele kamuva.
Izigaba Ezine Zokudla Kwama-Atkins
Ukudla okuvamile kwe-Atkins (Atkins 20) kunezigaba ezine eziyinhloko.
- Isigaba 1 (Isigaba 1 - Ukwethulwa): Lesi yisigaba sokuqala nesinzima kakhulu . Lapha umzimba wakho uyeka ukushisa ama-carbohydrate bese uqala ukushisa amafutha (i-ketosis). Lokhu kuzokwenza wehlise isisindo ngokushesha okukhulu . Phakathi nalesi sikhathi, ungadla amagremu angu-20 kuphela ama-carbohydrate ngosuku, kanye nalokho okuvela emifinweni.
- Isigaba 2 - Ukulinganisela: Kulesi sigaba, kancane kancane uqala ukwengeza ukudla okucebile ngama-carbohydrate (njengamantongomane namajikijolo) ekudleni kwakho. Umgomo ukuthola inani eliphezulu lama-carbohydrate ongawadla ngosuku ngenkathi uqhubeka nokunciphisa isisindo.
- Isigaba 3 - Ukulungisa Kahle: Lesi sigaba yilapho usuqhele ngamakhilogremu angu-10 ukufeza umgomo wakho wokwehlisa isisindo. Lapha ufunda ukuthi ungasilondoloza kanjani isisindo osinciphile ngenkathi usanciphisa amakhilogremu ambalwa okugcina. Ngalesi sikhathi, ungangeza izinto ezifana nezithelo nemifino enesitashi.
- Isigaba 4 - Ukunakekelwa Kwempilo Yonke: Lesi yisigaba sokunakekelwa kwempilo yonke. Lapha uzofunda ukudla okudingayo ukuze ulondoloze isisindo osinciphile futhi usivimbele ukuthi singabuyi.
Uhlelo olusha lwe -Atkins 40 olusanda kwethulwa lukhululekile kancane. Luvumela inkululeko eyengeziwe ekukhetheni ukudla, njengoba ungadla amagremu angu-40 ama-carbohydrate ngosuku kusukela ekuqaleni.
Uyenza kanjani kahle le ndlela yokudla?
Ukulungiselela nokuthenga ukudla
Indlela engcono kakhulu yokwenza lokhu kudla kuphumelele ukuzilungiselela ukudla kwakho ekhaya. Uma uthenga ukudla okulungisiwe esitolo, kufanele ufunde ilebula ngokucophelela ukuze ubone ukuthi kuqukethe ama-carbohydrate noshukela angakanani. Ngezinye izikhathi, izinto esingazicabangi ngisho nakancane, njenge-salad dressing ngisho nama-sausage, zingaba noshukela nama-carbohydrate engeziwe.
Ukubaluleka kokuzivocavoca umzimba
Nakuba ukuzivocavoca kungadingeki ukuze wehlise isisindo ekudleni kwe-Atkins, kubalulekile ukuze ube nendlela yokuphila enempilo. Lwela ukuba matasa okungenani imizuzu engama-30 ngosuku. Uma ungakaze uzivivinye ngaphambili noma unesifo esithile, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca.
Ingabe abantu abadla imifino nabo bangakwenza lokhu?
Yebo, abantu abadla imifino kanye nabantu abangadli inyama nabo bangazivumelanisa nalokhu kudla. Kodwa-ke, kuzodingeka badlule esigabeni sokuqala se-Atkins 20, njengoba sinomkhawulo kakhulu maqondana nama-carbohydrate. Bangathola amaprotheni abo ezintweni ezinjengalezi:
- Amaqanda noshizi (kwabadla imifino)
- Imikhiqizo yesoya (isoya)
- Amantongomane nembewu
- Imifino efana ne-lentile kanye noshizi
- Izinhlamvu ezicebile ngamaprotheni njenge-คินาย (Quinoa)
Yiziphi izinzuzo kanye nokungalungi kokudla kwe-Atkins?
Njenganoma yini, lokhu kudla kunezinhlangothi ezinhle nezimbi.
| 👍 Ochwepheshe | 👎 Ububi Nezingozi |
|---|---|
| Imiphumela esheshayo: Ungase ubone ukwehla kwesisindo ngokushesha phakathi kwamasonto amabili okuqala. | Ukubuyela kwesisindo: Njenganoma yikuphi ukudla, kunethuba lokubuyela kwesisindo ngemva kokuyeka. |
| Ukulawula izimo zempilo: Ukwehlisa isisindo kungasiza ekulawuleni izimo ezifana nesifo sikashukela kanye nomfutho wegazi ophakeme. | Izingozi zesikhathi eside: Kunobufakazi bokuthi ukudla amafutha ezilwane amaningi kakhulu kungandisa ingozi yesifo senhliziyo nomdlavuza ngokuhamba kwesikhathi. |
| Ukudla kuyanelisa: Kucebile ngamaprotheni namafutha, ngakho-ke awuzizwa ulambile kakhulu. | Imiphumela emibi: Uma ama-carbohydrate ehla ngokuzumayo, abanye abantu bangase babe nezimpawu ezifana nalezi:
|
Okubaluleke kakhulu: Kubalulekile ukubonisana nodokotela wakho ngaphambi kokuqala ukudla okuqinile okufana nalokhu, ikakhulukazi uma unesifo esifana nesifo sikashukela, umfutho wegazi ophakeme, isifo sezinso, noma i-cholesterol ephezulu. Udokotela kufanele anqume ukuthi lokhu kudla kukufanele yini.
Ucwaningo lukhombisile ukuthi abantu abakhetha amafutha asekelwe ezitshalweni (isib. amafutha omnqumo, i-avocado) kanye namaprotheni asekelwe ezitshalweni (isib. isoya, udali) kunamafutha ezilwane namaprotheni banemiphumela engcono yempilo. Ngakho-ke uma ukulolu hlobo lokudla, kufanelekile ukucabangela nalokho.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla kwe-Atkins kuyindlela yokudla enama-carbohydrate aphansi kakhulu, amaprotheni amaningi, kanye namafutha amaningi esiza ekushiseni amafutha omzimba agciniwe nokunciphisa isisindo.
- Nakuba ungase ubone ukwehla kwesisindo ngokushesha ezigabeni zokuqala, impumelelo yesikhathi eside idinga ukuzithiba nokuzibophezela. Kubalulekile ukushintshela ezigabeni ezilandelayo zokudla.
- Ukukhetha amafutha namaprotheni "amahle" asekelwe ezitshalweni, njengamafutha omnqumo, ukwatapheya, namantongomane, kunamafutha ezilwane kungcono empilweni yenhliziyo yakho.
- Imiphumela emibi efana nekhanda elibuhlungu, ukuqunjelwa, kanye nokukhathala ingase ivele.
- Okubaluleke kakhulu: Njalo thintana nodokotela wakho ngaphambi kokuqala noma yikuphi ukudla, ikakhulukazi uma unezinye izimo zezokwelapha.
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