Uma ucabanga ngokunciphisa isisindo, cishe uzwa ngezinhlelo ezahlukene zokudla, akunjalo? Phakathi kwazo, enye abantu abaningi abakhuluma ngayo, yize indala kancane, ukudla kwe-Atkins. Abanye bathi lokhu kuzokusiza ukwehlisa isisindo ngokushesha. Abanye bathi akukuhle emzimbeni. Ngakho-ke, kuyini ngempela ukudla kwe-Atkins? Ake sixoxe ngakho namuhla ngendlela elula ongayiqonda.
Kuyini ngempela ukudla kwe-Atkins?
Kalula nje, i-Atkins iwukudla okunciphisa ukudla okucebile ngama-carbohydrate futhi esikhundleni salokho kwandisa amaprotheni namafutha anempilo. Akudingeki ubale amakhalori kulokhu kudla, kodwa kufanele uqaphele ngokudla kwakho ama-carbohydrate.
Lokhu kudla kukhuluma ngento ebizwa ngokuthi "ama-carbohydrate ahlanzekile." Okusho ukuthi, inani le-fiber olithola kuma-carbohydrate aphelele ekudleni okudlayo. Kulokhu kudla, ukudla kwakho kwansuku zonke kulawulwa yileli nani lama-carbohydrate ahlanzekile.
Kunezinhlobo ezimbili eziyinhloko zokudla kwe-Atkins.
1. I-Atkins 20: Lena yindlela yokuqala futhi eqinile. Ama-carbohydrate aphelele anqunyelwe kumagremu angu-20 ngosuku.
2. I-Atkins 40: Lokhu ukudla okusha nokukhululekile. Ungadla amagremu angu-40 ama-carbohydrate ahlanzekile ngosuku.
Kulesi sihloko, sizokhuluma kakhulu ngendlela ye-Atkins 20, elandelwa abantu abaningi.
| Izinto okufanele uzidle kakhulu | Izinto okufanele uzimise noma uzikhawulele kakhulu |
|---|---|
| Ukudla okucebile ngamaprotheni (inyama, inhlanzi, amaqanda) | Ushukela omhlophe, iziphuzo ezinoshukela |
| Imifino enamafutha aphansi (isipinashi, iklabishi, ukhukhamba) | Isinkwa esimhlophe, ilayisi elimhlophe |
| Amafutha anempilo (u-avokhado, uwoyela womnqumo, amantongomane) | I-pasta nama-noodle enziwe ngofulawa omhlophe |
| Ushizi, ibhotela (enemikhawulo) | Imifino enesitashi njengamazambane nobhatata |
Le ndlela isebenza kanjani? (Uhlangothi lwesayensi)
Lokhu kulula kakhulu ukukuqonda. Cabanga ngomzimba wakho njengemoto. Ngokuvamile, le moto isebenzisa uphethiloli obizwa ngokuthi i-glucose . Le glucose yenziwa ngama-carbohydrate esiwadlayo (njengesinkwa, ilayisi, noshukela). Uma sidla ama-carbohydrate amaningi kakhulu, i-glucose eningi igcinwa emzimbeni njengamafutha.
Umqondo oyisisekelo wokudla kuka-Atkins ukuyeka ukunikeza i-glucose njengophethiloli emzimbeni bese uphoqa umzimba ukuthi ushise amafutha agciniwe ukuze uthole amandla.
Uma sinciphisa ukudla kwethu ama-carbohydrate kakhulu, umzimba wethu ulahlekelwa yi-glucose njengophethiloli. Ngemuva kwalokho umzimba wethu ufuna omunye uphethiloli. Lokho ngamafutha agcinwe emzimbeni wethu. Le nqubo, lapho umzimba uqala khona ukushisa amafutha ukuze uthole amandla, ibizwa ngokuthi i-Ketosis . Lapho amafutha eqala ukushiswa ngale ndlela, isisindo sakho siqala ukwehla.
Ngaphezu kwalokho, ukudla ukudla okucebile ngamaprotheni kunciphisa indlala futhi kukusiza uzizwe usuthi isikhathi eside, okusiza ukulawula ukudla njalo.
Izigaba Ezine Zokudla Kwama-Atkins
Ukudla kuka-Atkins akuyona into oyenza ngesikhathi esisodwa. Kuqukethe izigaba ezine. Inani lama-carbohydrate ongawadla liyashintsha phakathi nesigaba ngasinye.
| Isigaba | Inhloso nencazelo | Umkhawulo We-Carb Wansuku Zonke |
|---|---|---|
| 1. Isigaba sokuqala (Ukungeniswa) | Lesi yisigaba esinzima kakhulu. Izithelo, izinkwa, okusanhlamvu, imifino enesitashi kanye notshwala kuyasuswa ngokuphelele. Umzimba ushisa amafutha ngokushesha futhi uqala ukwehlisa isisindo ngokushesha. | Amagremu angu-20 |
| 2. Isigaba sokulinganisela | Uhlala kulesi sigaba uze ube ngamakhilogremu angu-10 ukusuka esisindweni sakho osifunayo. Kancane kancane ufaka ama-carbohydrate anempilo njengamajikijolo, amantongomane, ne-yogurt. | 25 - 50 amagremu |
| 3. Isigaba Sokwenza Kusebenze Kahle (Ukwenza Kusebenze Kahle) | Izithelo ezengeziwe, imifino enesitashi, kanye nokusanhlamvu okuphelele kuyanezelwa ekudleni. Kufanele uhlale kulesi sigaba cishe inyanga ngemuva kokufinyelela isisindo sakho osifunayo. | 50 - 80 amagremu |
| 4. Ukugcinwa Kwempilo Yonke | Uma usufinyelele isisindo sakho osiqondisile, ungaqhubeka nalokhu kudla okunama-carbohydrate aphansi impilo yakho yonke. Okwamanje, usunomqondo omuhle wokuthi mangaki ama-carbohydrate owadingayo ukuze ulawule isisindo sakho. | Amagremu angu-80 - 100 |
Ingabe lokhu kuyasebenza ngempela? Futhi kuphephile yini?
Esikhathini esifushane, yebo. Izifundo zikhombisile ukuthi abantu abalandela ukudla okunama-carbohydrate aphansi njengo-Atkins banganciphisa isisindo. Ezinye izifundo zikhombisile ukuthi abantu banganciphisa isilinganiso samakhilogremu ayi-10 (cishe amakhilogremu angu-4.5) ngonyaka. Ziphinde zibike ukuthuthuka ezintweni ezifana nomfutho wegazi kanye namazinga e-triglyceride.
Kodwa kunezinto okufanele uzicabangele (Izingozi Nokukhathazeka)
Ngaphezu kwezinzuzo zalokhu kudla, kukhona nezinye izinkinga nezingozi okudingeka siziqaphele.
- Ukuphepha kwesikhathi eside: Alukho ucwaningo olwanele okwamanje ngemiphumela yesikhathi eside yalokhu kudla, ngakho-ke kunombuzo omkhulu mayelana nokuthi kuphephile kangakanani ukukulandela iminyaka eminingi.
- Amafutha Agcwele: Ukudla amafutha agcwele kakhulu, njengenyama nebhotela, kungandisa ukudla komzimba wakho amafutha agcwele. Abanye ochwepheshe basikisela ukuthi lokhu kungandisa ingozi yakho yesifo senhliziyo nomdlavuza ngokuhamba kwesikhathi.
- Imiphumela ezinso: Lokhu kubaluleke kakhulu. Ukudla ukudla okunamaphrotheni amaningi kungaba yingozi kakhulu kubantu asebevele benezinkinga ezihlobene nezinso.Ngakho-ke, abantu abanesifo sezinso kufanele nakanjani bafune iseluleko sezokwelapha ngaphambi kokuqala ukudla okufana nalokhu.
- Ukushoda kokudla okunempilo: Ukunciphisa izithelo nemifino ethile kungaholela ekuntuleni izakhamzimba ezibalulekile njengevithamini C ne-potassium. Ngakho-ke, abantu abakulolu hlobo lokudla bayelulekwa ukuthi bathathe izithasiselo zamavithamini namaminerali.
- Izincomo ezivela ezinhlanganweni ezinkulu zezempilo: Izinhlangano ezinkulu zezempilo emhlabeni jikelele, njenge-American Heart Association, zincoma ukudla okunezinhlamvu eziningi, izithelo nemifino, kanye namafutha agcwele aphansi. Ukudla kuka-Atkins kuphambene ngokuphelele.
Ngakho-ke, uma ucabanga ukuqala ukudla kwe-Atkins, ikakhulukazi uma unezinye izinkinga zempilo ezifana nomfutho wegazi ophakeme, isifo sikashukela, noma isifo sezinso, qiniseka ukuthi ukhuluma nodokotela wakho kuqala. Uzohlola impilo yakho futhi akutshele ukuthi lolu hlobo lokudla lukulungele yini.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla kwe-Atkins kuwukudla okunama-carbohydrate aphansi, amaprotheni amaningi, kanye namafutha amaningi.
- Lokhu kubeka umzimba esimweni se-ketosis futhi kukusiza ukuthi wehlise isisindo ngokushisa amafutha.
- Nakuba kungasiza ekunciphiseni isisindo futhi kuthuthukise ezinye izinkomba zezempilo esikhathini esifushane, idatha ngokuphepha kwesikhathi eside ilinganiselwe.
- Lokhu kungaba yingozi kubantu abanesifo sezinso, futhi kukhona ingozi yokuntuleka kokudla okunempilo.
- Okubaluleke kakhulu: Njalo thintana nodokotela wakho ngaphambi kokuqala ukudla okuqinile okufana nalokhu.
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