Pafupifupi aliyense wamvapo za zakudya za Atkins. Anthu ambiri ayesera izo. Achikondwerero onse. Ndipo komabe, anthu ambiri amaganiza kuti amadziwa zomwe zakudya za Atkins zili kuposa zomwe anthu amadya. Kotero, zakudya za Atkins ndi ziti? Kodi mumatani mukutsatira izi? Pano pali masitepe ndi kulumikizana ndi zonse zomwe mukufuna kuti mupambane.
Kodi Atol Kudya Ndi Chiyani?
Chakudya cha Atkins ndicho chodabwitsa kwambiri chodyera zakudya za carb . Linapangidwa ndi katswiri wa zamoyo Dr. Robert Atkins m'ma 1960, motsogolerera kulembera Dr. Atkins 'Diet Revolution , yomwe inafalitsidwa mu 1972. Kwazaka zambiri, Dr. Atkins anawongolera njira yake yowonjezeretsa kafukufuku wokhudza zakudya ndi zakudya. Buku laposachedwa kwambiri lokhudza zakudya za Atkins, The New Atkins ya New You , linalembedwa pambuyo pa imfa yake ndi akatswiri omwe ali ndi cholowa chake.
Zolinga za Atkins Diet
Anthu amaganiza za zakudya za Atkins monga chakudya cholemera kwambiri , koma amagwiritsidwanso ntchito kuchepetsa magazi m'magazi ndi kuthamanga kwa magazi komanso phindu lina la thanzi . Chimodzi mwa zolinga zazikuluzikulu za zakudya ndi kuthandiza aliyense kupeza malingaliro abwino kwambiri a zimagulu a thupi la munthu ameneyo.
Kodi Atkins Amakudyetsani?
Anthu omwe ali ndi matenda a shuga (shuga, prediabetes, insulin kukana, matenda a kagayidwe kachakudya) amatha kuchitapo kanthu pa zakudya zochepa za carb.
Kuonjezera apo, anthu osiyana amayankha zosiyana siyana mu zakudya. Onetsetsani Zotsatira ndi Zoipa za Atkins Diet .
Zokhudzana: Zambiri Zokhudza Wopambana Amene Ali Pamsika Wochepa wa Carb
Zimene Mukuyenera Kudziwa Zokhudza Zakudya Zakudya za Atkins
Pamene mukutsatira chakudya chochepa monga Atkins sichimveka bwino (mukufunikira kupewa kudya shuga ndi wowuma), ndi bwino kudziwitsa nokha kuti mumvetsetse zomwe muyenera kuchita ndi kumvetsa chifukwa chake.
Ndikukulimbikitsani kuti muwerenge mabuku amodzi okhudza zakudya. Pano pali mndandanda wa mabuku a zakudya za Atkins .
Phunzirani Kuwerenga Carbu
Zakudya za Atkins zimadalira kudziŵa kuchuluka kwa zimagawenga m'zinthu zonse zomwe mumadya. Choncho, ndizofunika kwambiri kuphunzira za kuwerengera kwa carb. Onani Mmene Mungayang'anire Carbs , zomwe zikuphatikizana ndi kuchuluka kwa carb mu zakudya zambiri. Pali mapulogalamu ochuluka a foni, mabuku, ndi othandizira mavitamini omwe angathe kukuthandizani kuti muzitsatira zomwe mumadya.
Zimene Mungadye pa Zakudya Zakudya za Atkins
Pali magawo anayi ku zakudya za Atkins. Ngakhale mayina a magawo asintha zaka zambiri, mfundo zazikulu ndizofanana. Anthu amayamba pamtunda wochepa wa makapu ndiyeno kenaka amawonjezera carb mpaka kufika pamtundu wotchedwa "carb balance," kumene mukudya kwambiri mafuta omwe thupi lanu likhoza kutha popanda zotsatira zoipa.
Gawo loyamba, lotchedwa Induction, ndilo loletsa kwambiri, ndipo limatha milungu iwiri, ngakhale kuti nthawi zonse mungakhale ndi mwayi wowonjezera. Panthawiyi, mudzadalira zakudya zamapuloteni, masamba osadyera, ndi magwero a mafuta omwe mumadya ndi zakudya zopanda phokoso. Komabe, mapulogalamu atsopano atsopano amakupatsani chisankho choyambira pamtunda wapamwamba wa carb, makamaka kudumpha gawoli.
Onetsetsani Kuti Mukufunikira Phase Induction Phase? kuti mudziwe zambiri pa izi.
Mulimonsemo, mutatha gawo loyamba mudzatha kuwonjezera zakudya zakumwa m'thupi mwanu. Kuchuluka kwa zamoyo zomwe mumathera nazo kumadalira kupirira kwanu kokha.
- Mndandanda wa Zakudya pa Gawo Lopereka
- Mmene Mungapangire Atkins Phase 2 (zitsanzo za zakudya zowonjezera: mtedza, mbewu, zipatso, ndi yogurt. Pamene gawo likupita, mukhoza kuwonjezera masamba)
- Zakudya Zowonjezera mu Gawo 3 (zitsanzo za zakudya zowonjezera: nyemba, zipatso zambiri, ndi masamba ang'onoang'ono a masamba obiriwira ndi mbewu zonse)
- Gawo 4 la zakudya za Atkins limatchedwanso Lifetime Maintenance - Mukamaliza kufika pano, mutha kudziwa momwe thupi lanu limaperekera kuchokera pano.
Zowonjezera Zowonjezera: Mndandanda wa Zogulitsa Zamsika Zochepa-pansi ndi Mapepala Anu Ochepa-Carb
Kodi Ketosis N'chiyani?
Pakapita masabata angapo oyamba a zakudya za Atkins apangidwa kukhala ketogenic. Izi zikutanthauza kuti thupi lanu lidzagwiritsidwa ntchito pogwiritsa ntchito mafuta pofuna mphamvu m'malo mwa shuga. Ndizothandiza kuphunzira zambiri za dzikoli komanso m'mene thupi lanu lingayankhire, onani kuti Kodi Chakudya cha Ketogenic N'chiyani? ndipo Kodi Ketosis Ndi Chiyani?
Sungani Patsogolo Kuti Mupambane
Ndikofunika kwambiri pamene mukuyamba njira yatsopano yodyera kuti mukonzekere chakudya chanu pasanapite nthawi. Izi sizingatheke kutsindika mokwanira. Konzani maulendo okoma a Atkins mlungu umodzi, ndipo mukhale ndi chakudya pamanja masiku angapo asanakhalepo. Mwanjira imeneyi simudzagwidwa ndikudabwa kuti mudzadye chiyani, kufikira ozoloŵera. Komanso, onetsetsani kuti mumadya zakudya zopanda chofufumitsa-ngakhale mutapeza njala yanu ikuponya zakudya za Atkins, muyenera kuonetsetsa kuti muli ndi chakudya chochepa chapafupi pamene njala ikugwera, makamaka poyamba.
Zotsatizanazi zidzakuthandizani kukonza chakudya chamagetsi chochepa chomwe chimagwira ntchito pa zakudya za Atkins:
- Chakudya Chakumwa Chakudya Chochepa
- Carb Low Chakudya Njira
- Maganizo a Carb Low Din
- Mitengo 12 ya Atsikana Otsika (zina ndizokakamiza-Amtima)
- Mndandanda wa Zakudya Zowonongeka
- Maphikidwe a Carb Low
Mavhiki awiri oyambirira a Atkins ndi Ovuta Kwambiri
Kuyamba njira yatsopano yodyera nthawi zambiri kumakhala kovuta. Dziwani kuti padzakhala mawanga ovuta, makamaka pamene thupi lanu limasintha ndikudya. Chidziwitso ichi chithandizira:
Pezani thandizo!
Ichi chikhoza kukhala sitepe yofunikira kwambiri. Pezani chithandizo kuchokera kwa abwenzi ndi abwenzi. Ngati n'kotheka, fufuzani wina kuti adye nanu chakudya. Pali maofolomu ambiri pa intaneti yomwe mungathe kufunsa mafunso, kupeza chithandizo cha njira zatsopano zomwe mukutsatira, kupeza chithandizo kudzera m'magulu akuluakulu, ndi kucheza ndi anthu omwe ali ndi zolinga zomwezo.
Mawu Ochokera
Kusintha pa njira yathanzi kumafunika kusintha, ndipo tingathe kuyembekezera kuti sikuti zonse zidzayenda bwino poyamba. Khalani oleza mtima nokha. Sikoyenera kukhala wangwiro! Ndikofunikira kwambiri kusunthira bwino ndikukondwerera sitepe iliyonse.
> Zotsatira:
> Feinman RD, Pogozelski WK, Astrup A, et al. Zakudya za Zakudya Zamagazi monga njira yoyamba yothetsera matenda a shuga. Kufufuza kovuta komanso umboni. Zakudya zabwino . 2014.
> Volek JS, Phinney SD. Kuletsa zakudya za m'magazi kumakhudza kwambiri matenda opatsirana kwambiri kuposa chakudya chochepa cha mafuta. Lipids. 2009; 44 (4) 297-309.
> Westman E, et al. A New Atkins kwa Chatsopano Inu. Touchstone Press. New York, New York. 2010.