Dziwani zomwe mungadye komanso zomwe musadye pachigawo choyamba cha Atkins
Gawo loyamba la pulogalamu ya Atkins, yomwe imatchedwa kuti induction phase, yapangidwa kuti idumphire kuyamba kulemera kwanu ndi kuwonjezera mafuta anu oyaka shuga. Mudzadula mpweya wanu makilogalamu 20 patsiku ndikupeza mafuta ochuluka kuchokera ku mafuta ndi mapuloteni. Phunzirani zomwe chakudya chimaloledwa ndi chomwe chilipo panthawiyi.
Kuchulukitsa Gawo la Atkins Diet
Kuchetsa ndilo gawo lalikulu kwambiri la zakudya za Atkins .
Gawoli ndilokakamiza thupi kutembenuka pogwiritsa ntchito chakudya kuti mukhale ndi mphamvu yogwiritsa ntchito mafuta. Pali mndandanda wa zakudya zovomerezeka zomwe siziyenera kuchoka, koma magawo a zakudya zambiri alibe malire. Ichi ndi gawo la kuchepa kolemera kwambiri . Komabe, kuperewera koteroko sikudzaphweka chifukwa cha zakudya zochepa zomwe zilipo panthawiyi. Zakudya zimaloledwa monga mapuloteni ambiri, ndiwo zamasamba, tchizi, ndi mafuta ndi mafuta. Kwa zakudya ndi chakudya, mumachepetsa kuchuluka kwanu kwa magalamu 20 a carbs .
Mapuloteni Zakudya
Zakudya zambiri zapuloteni zomwe siziri zamasamba komanso zopanda mkaka, monga nyama, nsomba, nsomba, ndi mazira, zimakhala ndi magawo pang'ono kapena ayi. Mukuloledwa kudya izo momasuka.
Pali zochepa zoletsera:
- Bacon, ham, ndi nyama zina zochiritsidwa zimaloledwa malinga ngati sizikusinthidwa ndi shuga. Zakudya zochiritsidwa zopanda mchere zimasankhidwanso.
- Pali nkhumba zina zomwe zimatha kuchepetsa, monga nsomba ndi oyster, zomwe zimakhala zochepa kwambiri mu carbs.
- Kuletsedwa ndi nkhanu kapena kunyenga shellfish sikuletsedwa.
Zamasamba
Zakudya zambiri m'zakudya za Atkins zimachokera ku zamasamba . Ndikofunika kudziwa za zakudya zomwe zimadya masamba. Mavitamini 12 mpaka 15 patsiku (osati kuwerengera fiber ) ayenera kubwera kuchokera ku masamba.
Zomera zomwe sizingaloledwe mu Atkins zolembedwerako gawo ndi chimanga, mbatata, zobiriwira (English) nandolo, ndi masamba ena okoma kapena othokira.
Mkaka ndi Tchizi
Zakudya zambiri zimakhala zochepa kuposa gramu ya mavitamini pa ounce, koma fufuzani malemba mosamala, monga ena ali nazo zambiri.
Tsatirani malangizo awa kwa tchizi ndi mkaka:
- Zakudya za Atkins zimapereka ma ola 3 mpaka 4 a mafuta odzaza mafuta (kuphatikizapo kirimu kirime) patsiku.
- Palibe tchizi cha kanyumba, tchizi wa alimi, kapena zina zatsopano zomwe zimaloledwa.
- Mkaka saloledwa mu gawo lolowetsamo.
- Kelemu yolemera kapena yofewa imaloledwa.
Mafuta ndi Mafuta
Anthu oyamba Atkins kudya zakudya amachenjezedwa kuti asayesere kuchita mafuta ochepa a zakudya. Mafuta okwanira okwanira ndi ofunikira kuti chakudya chitheke. Mapulani a Atkins amalangiza kuti azidyera mafuta achilengedwe komanso osadya mafuta .
Tsatirani malangizo awa kwa mafuta ndi mafuta:
- Idyani nsomba zambiri zamadzi ozizira ndi zakudya zina zomwe zili ndi omega-3 fatty acids (Ngati muli ndi pakati, dziwani malangizo a FDA okhudza nsomba).
- Mafuta a azitona , makamaka omwe atchulidwa namwali kapena osakwatiwa, ayenera kutsindika muzakudya zanu.
- Mafuta omwe amalangizidwa kuti asungunuke ndi mafuta a canola, mapeyala, ndi mafuta odzola, makamaka ngati "opanikizidwa ndi chimfine" kapena "othamangitsidwa."
- Pewani chimanga, soya, mafuta, ndi mafuta a mpendadzuwa kupatula pangŠ¢ono pang'onopang'ono, ndipo kokha ngati osasungunuka. Izi zili ndi mafuta ochulukirapo omega-6 . Mafuta ophwanyika ndi ozizira kapena otsekemera akulimbikitsidwa.
- Posankha mayonesi, sankhani nthawi zonse mafuta a mayonesi, makamaka pogwiritsira ntchito ndondomeko pamwamba pa mafuta omwe amagwiritsidwa ntchito.
- Malamulo omwewo amagwiritsidwa ntchito kumapangidwe a saladi . Onetsetsani malembawo monga zowonjezera shuga ndiletsedwa.
- Mavitamini ndi magwero ena a mafuta odzaza, monga kokonati mafuta, amavomereza koma ayenera kukhala oyenerera ndi mafuta ena.
- Gwiritsani ntchito margarine omwe alibe mafuta opatsirana.
Zakudya
Madzi ndi zakumwa zakumwa. The Atkins akukulangizani kuti mumwe magalasi asanu ndi atatu (8) a madzi tsiku lililonse. Ngati muli ndi njala ndipo si nthawi yodyera, yesetsani kumamwa madzi poyamba pamene mukumva ludzu. Madzi otsekemera kapena madzi otentha ndi shuga amavomereza.
Tsatirani malangizo awa:
- Osamwa chakumwa chilichonse ndi shuga, kuphatikizapo shuga wachilengedwe mu madzi kapena cider.
- Matenda a zitsamba, khofi ya decaffeinated, kapena tiyi ya decaffeinated ndi zosankha zabwino.
- Anthu ena amatha kumwa mowa wa khofi , koma muyenera kuyesa kuti awone ngati amachititsa zilakolako kapena kuchepetsa kulemera kwanu.
- Zakudya zamadyo zokoma ndi Splenda (sucralose) zimavomereza.
- Kutsekemera kumakhala kotsika kwambiri mu carbs (koma, monga nthawi zonse, werengani malemba).
Zakudya Zapadera Zaloledwa
Zakudya zina zomwe zili ndi carbs zochepa zimavomerezedwa. Ndikofunika kuwerengera carbs ndikuonetsetsa kuti ma carbs a tsikulo akhalebe pansi pa 20 mg. Izi zimaloledwa:
- Supuni 2 mpaka 3 ya mandimu kapena madzi a mandimu (ichi ndi chipatso chokha chokha)
- Supuni 2 mpaka 3 ya heavy cream kapena 1 ounce ya kirimu wowawasa
- Miolivi 10 mpaka 20
- Theka la avocado yaying'ono
- Zakudya zogwiritsidwa ntchito zolimbitsa thupi, monga zakudya zotsika kwambiri za carb
Zida Zambiri
Ndondomeko ya Atkins imalimbikitsa psyllium (chomwe chimaphatikizapo Metamucil ndi zina zowonjezeretsa) komanso zakudya zamagetsi. Izi zidzathandiza kuteteza kudzimbidwa panthawiyi.
Zigawo za shuga
Wopatsa shuga wokhala m'malo mwa chakudya cha Atkins ndi Splenda (sucralose). Zochepa za Sweet'N Low (saccharine) ndizovomerezeka. Tawonani kuti mitundu yowonjezera ya zotsekemera izi yawonjezera carbs, kawirikawiri 1 gramu pa paketi. Mukhozanso kupeza malo osungira madzi (osati carb) a Splenda .
Chakudya Choletsedwa mu Atsu Induction Phase
Pali zakudya zingapo zomwe zili zotsutsidwa chifukwa zakudya izi zimaphika shuga ndi chakudya:
- Nkhumba ndi chirichonse chopangidwa ndi tirigu wathunthu kapena ufa monga mkate, keke, crackers, ndi zakudya.
- Chakudya chilichonse chomwe chimaphatikizapo shuga wowonjezera, omwe amapezeka mu zakudya zambiri.
- Zipatso ndi timadziti ta zipatso
- Zakudya zina za mkaka monga mkaka, kanyumba tchizi, kapena mafuta opanda mafuta otsika kwambiri
- Zomera zobiriwira monga mbatata, beets, ndi chimanga
- Zomera monga nyemba ndi nandolo
- Sala saladi, omwe nthawi zambiri awonjezera shuga
- Mowa
- Mtedza
Ndi Chakudya Chiti Chimene Chikhoza Kuwonjezeredwa Pambuyo Ponyenga?
Mu gawo lachiwiri, lomwe nthawi zambiri limayambira sabata lachitatu, mutha kupita kunja kwa masamba ndi zakudya zina monga mtedza, mbewu, ndi zipatso. Zakudya izi zikhoza kuwonjezedwa:
- Mtedza monga ma almond, cashews, ndi pistachios.
- Zipatso, cantaloupe, ndi chisanu cha mavwende
- Mkaka, yogurt, ndi zitsamba zatsopano monga kanyumba tchizi ndi ricotta
- Mbewu monga mbeu ya mpendadzuwa
- Zakudya zolembedwa pamakwerero a Atkins
- Zakudya zochepa kwambiri monga mkaka wa kokonati, soya wosasakaniza kapena mkaka wa amondi, shirataki Zakudyazi , zakudya zina za soya, ndi zakudya zina zapadera za carb
- Nyemba
- Madzi a phwetekere
Kukonzekera Zingwe Zanu
Pofuna kuchepetsa mayesero, mungafune kuchotsa zakudya m'nyumba mwanu zomwe siziloledwa pa dongosolo la Atkins. Ngati ndi choncho, ganiziraninso kubwezeretsa nsalu yanu ndi firiji ndi zakudya zomwe mungadye pa zakudya zochepa.
Kutalika kwa Gawo Limodzi la Atkins Diet
Kuchetsa kumayenera kukhala masabata awiri. Dieters akhoza kupitirizabe ngati akufuna, malinga ngati akulekerera bwino kusintha, kapena ngati ali ndi kulemera kwakukulu kuti ataya.
Zolinga za Kuchokera
- Kuchititsa kuti zakudya zowonongeka zimapangitsa kuti mafuta azikhala ndi mafuta ambiri. Mu metabolites amtunduwu amtundu wotoni amatchedwa ketoni amasonyeza mkodzo ndipo amatha kupezeka ndi kasupe. Atkins amakonda kugwiritsa ntchito ketosis ngati chizindikiro chakuti anthu akugwiritsa ntchito mafuta kuti athandize mphamvu. Pamene anthu ali m'chigawo cha ketosis, chilakolako chawo chimachepetsa kuchepa.
- Kulimbitsa shuga wa magazi ndi zizindikiro zomwe zimachokera ku shuga wambiri mwazi, monga kutopa, kusinthasintha maganizo, ndi "ubongo wa ubongo." Izi zingachepetse kukonda chakudya.
- Kutaya kolemera mwamsanga. Anthu amayamba kulimbikitsidwa pamene awona manambala pa dontho lakula mofulumira.
Zotsatira za Zakudya Zamatenda pa Atkins Diet
Pamene thupi silinapatsidwa makapu kuti asinthire mu mphamvu ya thupi, lidzagwiritsa ntchito mafuta ndi mapuloteni omwe amapezeka kudzera mu zakudya za Atkins. Kusinthitsa ku gwero lina la mphamvu kudzakhudza thupi lanu. Anthu omwe amakumana ndi ketto chifukwa cha zakudya za Atkins kapena zakudya zina zotsika kwambiri za carb amatha kusokonezeka maganizo, kudzimbidwa, kupuma koipa (chifukwa cha ketoni zowatulutsa m'mapapo), kupweteka mutu, kunyowa, kutopa, impso, kapena kuchuluka kwa calcium excretion . Pofuna kuteteza zotsatirazi ndi zina, kumwa madzi nthawi zambiri, musadye chakudya, ndipo khalanibe olimba.
Njira Zina kwa Phase Induction Phase
Palinso zakudya zambiri zochepa zomwe sizidula carbs mpaka Atkins Induction. Zimathandizanso kuchepa thupi ndipo thanzi limapindulitsa zakudya zochepa zedi . Njira imodzi ingakhale kuyamba kuyamba kutsatira malamulo onse okhudzidwa, koma khalani okonzekera kumasula ngati mwapeza kuti mwatsala pang'ono kusiya. Njira ina ingakhale kuyamba pazinga lapamwamba la carb, monga 30 kapena 40 magalamu patsiku.
Mawu Ochokera
Ngakhale kuti anthu ambiri amagwiritsira ntchito chakudya cha Atkins, si aliyense. Kudyetsa chakudya kwa Atkins chakudya kumakhala kovuta kwambiri kuti tipeze zakudya zowonjezera. Zidzakhala zofunikira kutsatira ndondomeko zomwe mungathe komanso zomwe simungadye. Ngati simungathe kupirira, kumbukirani kuti pali zakudya zambiri zomwe zingakuthandizeni kuchepetsa thupi.
> Zosowa
> Zakudya zochepa kwambiri: Kodi zingakuthandizeni kuchepetsa thupi? Chipatala cha Mayo. Chiwongola dzanja
> Phase One List of Foods Acceptable. Atkins. https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods.