Zimachitika pafupifupi aliyense - kutaya kwanu kumachepetsanso, kapena kumawoneka kuti akupera kuti asiye. Nthawi zina mungayambe kubwezeretsa kulemera kwake, ndipo palibe zinthu zambiri zomwe zimadetsa kwambiri kuposa zimenezo! Nazi malingaliro okuthandizani inu mu izi. Sikuti zonsezi zimagwira ntchito kwa aliyense, koma zonse ndi zabwino kuti ndikubwezeretseni.
Zambiri mwazinthuzi zinabwera kuchokera ku zokambirana zomwe ndinali nazo ndi Dr. Eric Westman. Dr. Westman ndi pulofesa wothandizira pa yunivesite ya Duke komanso mtsogoleri wa Duke Lifestyle Medicine Clinic komwe wakhala akulandira kunenepa kwambiri ndi shuga, pogwiritsa ntchito njira yochepetsera zakudya zamakono, kwa zaka zambiri. Ali ndi mapepala ambiri ofukufuku omwe amafalitsidwa ku ngongole yake ndipo ndi wolemba wothandizira wa New Atkins kwa New You , pakati pa mabuku ena.
Kumbukirani, Kupuma kwa Zolemera
Ngakhale pamene tikutenga ndalama zofanana zomwe tikugwiritsa ntchito, kulemera kumasinthasintha. Mitengo ya madzi, fiber, ndi zina, m'thupi lanu, amasintha tsiku ndi tsiku, ndipo kukula, ndithudi, kumasonyeza izi. Ndibwino kuti musaganize tsiku lirilonse panthawi yolemetsa - kamodzi pamlungu pali zambiri. Ngakhale apo, pakhoza kukhala masabata pamene simukuwonetsa kulemera kwa thupi, ngakhale mutakhala kuti mutaya mafuta. Mwinanso mungakhale ndi minofu, mwachitsanzo.
Kotero musati mukonzedwe kwambiri pa scale.
Komano, ngati mwezi wapita popanda kuperewera, mungakhale mu khola. Zikatero, pano pali zinthu zomwe mungayesere.
1. Yang'anani pa Carb Creep
Iyi ndi mfundo yofunika kwambiri, komanso vuto lalikulu. Zimakhala pafupifupi pafupifupi aliyense, kumene timalola kuti carbs ibwererenso ku zakudya zathu mosasokonezeka, nthawi zambiri popanda kuzizindikira.
Maphunziro ambiri a zakudya zochepa kwambiri omwe amatsatira zomwe anthu amadya pakapita nthawi amapeza kuti izi ndi zoona.
Carb Low ikuyandikira monga Atkins Diet imalimbikitsa kuchuluka kwa zimagawidwe pambuyo pa gawo lochepa kwambiri la carb gawo. Ndikofunika kutsatila mosamala malangizo omwe angathenso kuchita izi komanso nthawi yosiya kuwonjezera ma carb. Izi ndizothandiza chifukwa zimalimbikitsa kudziwa kwambiri za zakudya zomwe mukudya komanso momwe zikukukhudzani.
Malangizo Othana ndi Cabe Creep
Sungani mbiri ya zonse zimene mumadya tsiku lililonse ndipo musasiye chilichonse! Yesani chakudya chanu mochuluka kuti mukhale olondola momwe mungathere. Kenaka gwiritsani ntchito bukhu lamakalata, mapulogalamu, kapena intaneti kuti mulowemo chakudya chonse ndikupeza kuti ndi zakudya zingati zomwe mukudya. Miyoyo ina yolimbikira imatha kupitirizabe chakudya chamagazi chomwe chiri chabwino (mapulogalamu apakompyuta angakhale othandiza kwambiri ndi izi), koma mwachindunji, kuchita tsiku lililonse nthawi zonse kumatha kugwira ntchito bwino kwa ambiri a ife.
Onerani mbali zanu! Ndi zophweka kutengedwera ndi zakudya zomwe zili ndi "pang'ono kagawodidirate". Mwachitsanzo, mtedza, tchizi, ndi kirimu zonse zili ndi karobi kakang'ono, ndipo ngati mumadya kwambiri, zimaphatikizapo!
Yambani mtsogolo! Mwachitsanzo, ngati mwakhala mukutsatira Atkins Diet, bwererani ku gawo la Induction ndikuyambiranso, mosamala kutsatira ndendende.
2. Idyani Malinga ndi Njala Yanu
Chimodzi mwa zinthu zabwino kwambiri pa chakudya chochepa chokha ndi chakuti njala yanu iyenera kusintha kuti mutenge ma calories ochepa. Ngati mukudya chakudya chokwanira cha thupi lanu, zilakolako zomwe mwakhala mukukumana nazo ziyenera kukhazikika. (Anthu nthawi zambiri amalankhula za "kumverera mwachibadwa pozungulira chakudya" ndipo ndi chozizwitsa chotani chomwe chiri.) Ngati mukukumana ndi zofuna kudya pamene mulibe njala, mungakhale mukudyabe chakudya chambiri.
Izi zati, ndizotheka kuthetsa zizindikiro zenizeni za njala . Musati muchite zimenezo! Ngati mulibe njala musadye!
Komanso, musadzipange nokha - idyani mpaka mutakhala ndi njala.
3. Sakani Mowa
Dr. Westman akundiuza kuti anthu ena amamvetsa kwambiri zotsatira za mowa kusiyana ndi ena omwe amatha kulemera. Ena amamwa moyenera, pamene ena sangathe. Choncho ngati kulemera kwanu kufooka, ndibwino kuyesa kuchotsa mowa womwe mwakhala mukudya. Mulimonsemo, onetsetsani kuti mumawerenga carbs mu zakumwa!
4. Kuchita masewera olimbitsa thupi!
Dr. Atkins amatchedwa ntchito "yosagwirizana" pa chifukwa. Chinthu chimodzi chimene chimachitika tikamalemera ndi kuti thupi lathu limachepetsa. Ngakhale pali umboni wosonyeza kuti izi zimachitika pokhapokha pa zakudya zapakitale zochepa kusiyana ndi zowonjezera kalori , zikuchitikabe. Njira imodzi yolimbana ndi izi ndizochita masewera olimbitsa thupi nthawi zonse. Zimagwira bwino ngati chizoloŵezi chimaphatikizapo kuphunzitsa mphamvu .
Zasonyezedwa kuti, pamene kuchita masewero olimbitsa thupi sikofunika kuti munthu awonongeke, zingakhale zofunikira kuti pakhale kulemera kwakukulu. Makamaka, kuchita masewera olimbitsa thupi (ngakhale pang'onopang'ono) kumatha kusintha kagwiritsidwe ntchito ka organelle opanga mphamvu m'maselo athu otchedwa mitochondria. Anthu omwe ali ndi insulini kukana (anthu omwe amatha kuyankha zakudya zochepa) amakhala ovuta kwambiri ndi ntchito yabwino ya mitochondrial, kotero kuti kuchita masewera olimbitsa thupi kungakhale kopindulitsa kwambiri kwa iwo.
5. Yesetsani Kusokoneza Chakudya Chakudya Chake
Nthawi zina anthu amapeza kuti akhoza kugwedezeka pogwiritsa ntchito njira yosiyana ya kudya. Mwachitsanzo, yesetsani kudya chakudya chamadzulo chachikulu ndi chakudya chamadzulo. Musadye maola atatu musanagone. Kapena yesani njira yomwe imatchedwa kudya msangamsanga komwe kuli tsiku la tsiku popanda chakudya.
6. Yesetsani kupeza Ketosis
Pamene matupi athu makamaka amagwiritsa ntchito mafuta kuti athandize mphamvu, timati tiri mu ketosis. Chakudya chochepa cha carb chingakhale chosakhala ketogenic chakudya kwa munthu aliyense. Anthu ena ali ndi ketosis wathanzi kudya magalamu 100 a makapu tsiku lililonse, pamene ena amafunika kukhala pa Atkins Induction kuti apeze zakudya zamakono. Titha kudziwa poyesera ketoni mu mkodzo kapena mwazi (ena akuyesera ndi ketoni zoyesera mu mpweya wabwino).
7. Yesani Atkins Fat Fast
Ambiri a carber apeza kuti Atkins Fat Fast ndi njira yabwino yopumula khola, ndipo Dr. Westman akuti akuyamikira kwa odwala ena pazochitika izi. Kodi mafuta amathamanga bwanji? Ndi tsiku la 3-5 "zakudya" zamakilogalamu 1000 patsiku, kumene 80-90% ya calories amachokera ku mafuta. Zimagwira ntchito podumpha-kuyamba thupi kulowa mu ketosis. Atkins amalimbikitsa zakudya monga mtedza wa macadamia, avocasi, ndi kirimu tchizi. Ndikofunika kuti musachite izi kwautali kuposa momwe Dr. Atkins analimbikitsira.
Ngati muli ndi chidwi ndi Fat Fast, wolemba Dana Carpender analemba izi pa sitepe ya Carbsmart, kuphatikizapo mauthenga a menyu. Ali ndi Fat Fast Cookbook komanso.
8. Yesani zakudya za "Old Atkins"
Zakudya zomwe Dr. Atkins anagwiritsa ntchito kwa zaka zambiri zinali zosiyana kwambiri ndi zomwe zinamasuliridwa pambuyo pake. Kusiyanitsa kwakukulu ndikuti poyamba adagwiritsa ntchito carbs m'malo mwa net carbs . Izi zikutanthawuza kuti msempha sichichotsedwa kuchoka ku gawo lonse la magawo a chakudya. Dr. Westman akupeza kuti iyi ikhoza kukhala njira ina yowonjezera kuti anthu aswe.
9. Kuyeza tsiku ndi tsiku - ndi Thupi la Mafuta Peresenti
Pakati pa kulemera kwa thupi, sindimalimbikitsa kupima tsiku ndi tsiku, chifukwa kumayendetsa galimoto anthu opusa akutsata zam'madzi. Komabe, pamene kulemera kwaima, kwawonetsedwa kuti ndi chinthu chabwino. Mungathe kuonetsetsa kuti kulemera kwanu kukukhala mkati mwa "otetezeka" ndipo ngati mutayamba kukwera, zingakulimbikitseni kuti mutenge zina mwazochita, mwina kuwonjezera mphamvu ya pulogalamu yanu.
Kuonjezerapo, Dr. Westman akulangiza kulingalira za kupeza mlingo umene umathamanga mafuta a thupi, osati kulemera kokha. Ngakhale kuti chiwerengero chimene mumapeza chingakhale chosamveka bwino, chidzakuuzani ngati mukuyenda bwino. Nthawi zina kulemera kwanu sikungasinthe, koma mumakhala kuwonjezera minofu ndi kutaya mafuta.
10. Mankhwala
Dr. Westman akundiuza kuti pafupifupi 5% mwa odwala ake amapindula ndi kuonjezera mankhwala ku kusintha kwawo kwa moyo. Ngati zina zonse zikulephera, izi zingakhale zokambirana ndi dokotala wanu.
Khalani Woleza Mtima
Aliyense amataya kulemera pamitengo yosiyana. Dr. Westman ananena kuti pazochitika zake, odwala matenda a shuga amalephera pang'onopang'ono, ndipo amayi apamtima amatha kutaya pang'onopang'ono (ndipo amafunikira kusintha kwa mahomoni). Ndimadziwa mayi wina yemwe adakhalapo kwa zaka zowerengeka mpaka atapyola mimba, kenako anasiya kulemera kwake! Pamene kulemera sikukuchitika mofulumira monga mukufunira, kapena mukudikirira khola, ganiziraninso zaumoyo wonse omwe mukupeza kuchokera kumsika wanu wa kudya. Mwayenera kuyamikira chifukwa chopanga kusintha komwe mukuyenera kusintha kuti mukhale ndi thanzi labwino.