Musanayambe pulogalamu yotchuka ya Atkins yolepheretsa kulemera pali mafunso ena ofunika omwe muyenera kufunsa. Kodi zakudya za Atkins zimagwira ntchito bwanji? Ndipo kodi zakudya za Atkins zimagwira ntchito ngati mukufuna kuchepetsa pansi ndikusunga mapaundi?
Ndondomeko ya Atkins yapitirira kusintha kwakukulu m'zaka zaposachedwapa. Ngati mukuganizira za zakudyazo, gwiritsani ntchito ndondomekoyi kuti muwone ngati ndondomekoyi ikuyenderani bwino komanso ngati mukutheka.
Kodi Zakudya Zakudya za Atkins Zimagwira Ntchito Bwanji?
Atkins ndi imodzi mwa zakudya zomwe zimadziwika bwino kwambiri. Poyambitsidwa ndi Dr. Robert Atkins m'zaka za m'ma 1970, pulogalamu yoyamba kulemera kwake inatsutsidwa kwambiri m'zaka zoyambirira chifukwa idali ndi mafuta ochulukirapo komanso mapuloteni. Koma kuyambira nthawi imeneyo, kutchuka kwa zakudya zochepa za carb zakhala zikuphulika komanso mapulani a Atkins apanga dongosolo lovomerezeka mwa ambiri-koma osati m'madera onse otayika.
Dieters amene amagwiritsa ntchito mapulani a Atkins akuphunzira momwe angagwiritsire ntchito ukonde wa carbs kuti ukhale wolemera. Mapulani a Atkins ali ndi mbali zinayi:
- Kupititsa patsogolo Gawo . Kwa milungu iwiri kapena yotalika, dieters amasunga makonde awo a pansi pamunsi.
- Kusamalitsa Phase. Dieters amawonjezera pang'onopang'ono magalamu a carbs kuti azipeza bwino mafuta.
- Gawo labwino lakutsegula . Dieters amapanga tiketi tating'ono kuti tifike ndi kusunga cholinga chawo cholemera kwa mwezi umodzi.
- Kusamalira Moyo Wonse. Dieters akupitiriza kudya zakudya zabwino ndi zakudya zochepa kuti asunge cholinga chawo.
Ndondomeko Yabwino Kwa Inu
Pulogalamu ya Atkins imapanga zolinga ziwiri za mitundu yosiyanasiyana ya dieters.
- Atkins 20: Mapulani a Atkins 20 ndi omwe ambiri angaganizire kuti ndi a Atkins. Dieters pa pulojekitiyi amayamba kudya makompyuta 20 okha pa tsiku. Dieters amadya masamba osiyanasiyana ovomerezeka, nyama yowonda, tchizi ndi mafuta abwino kuti athe kukwaniritsa zofuna zawo. Pambuyo pa milungu iwiri pa Atkins 20, dieters imayamba kuwonjezera zipatso ndi mtedza mu nthiti zisanu zowonjezera. Kenako pang'onopang'ono amaphunzira kuti azikhala ndi thanzi labwino kwambiri kuti azifika ndi kusunga cholinga chawo.
- Atkins 40: Ndondomekoyi imapereka pulogalamu yowonjezereka yomwe dieters idya kuchokera ku magulu onse a chakudya kuyambira tsiku limodzi. Ndondomekoyi yapangidwa kwa anthu omwe ali ndi mapaundi 40 kapena osachepera. Dieters ayambitsa gawo loyambirira la ndondomekoyi podyera makilogalamu 40 a carbs nsomba tsiku, masamba, zipatso, mtedza, masamba, ndi mbewu zonse. Pamene dieters ikuyendera zolemetsa zawo, amawonjezera carbs mu 10 nkhono increments kuti kupeza carb awo "okoma" kuti akhalebe wathanzi .
Mmene Mungapangire Kuti Ikugwiritseni Ntchito
Palibe zakudya zomwe zimagwira ntchito kwa aliyense. Chinsinsi ndicho kupeza zakudya zomwe zimagwirizana ndi moyo wanu kuti muthe kumamatira nthawi yaitali kuti mukwaniritse zolinga zanu ndikukhala ndi thupi lanu latsopano. Ngati musankha zakudya za Atkins, izi ndi zinthu zochepa zimene mungayembekezere.
- Kulamulira gawo. Mosiyana ndi chikhulupiliro chofala, kulamulira magawo kumamangidwa mu dongosolo la Atkins. Choncho, musakonzeke kuti muzitha kudya mowa, mafuta, tchizi, ndi nyama yankhumba kwa milungu ingapo kuti muchepetse thupi. Mwachitsanzo, Dieters pa Atkins 40, akukumbutsidwa kuti adye chakudya cha mapuloteni tsiku lililonse ndi 4 kapena 6 ounce komanso mafuta awiri kapena 4 tsiku lililonse.
- Mowa wochepa. Kumwa mowa sikovomerezeka pa masabata angapo oyamba pa dongosolo la Atkins. Ndiye pamene mukudutsa mu ndondomekoyi, mowa uyenera kukhala wokwanira kuti ufike ndi kusunga cholemetsa chanu.
- Kuwerengera ma carbuvu. Simusowa kuti muwerenge calories pa dongosolo la Atkins, koma mumayenera kuwerengera ma carbs. Kwa anthu ena, njira iyi ikhoza kukhala yovuta kwambiri chifukwa kuwerengera carbs net kumatenga ntchito pang'ono. Koma webusaiti ya Atkins ndi pulogalamu yosavuta kugwiritsa ntchito zimapangitsa kuti nambalayi ikhale yosavuta.
- Kuchokera kwa Carb. Chifukwa chakudya cha ku America chimadzaza ndi zakudya, zingakhale zovuta kuchepetsa carbu kuti uchepetse thupi . Ena amatha kudandaula chifukwa cha mutu, mphamvu zochepa, komanso kutaya mtima nthawi yoyamba.
- Zotsatira mwamsanga. Chifukwa chakuti chakudya cha Atkins ndi (kwa anthu ambiri) kusintha kwakukulu ku chakudya chawo, iwo omwe amatsatira zakudya zimakhala zochepa kwambiri ndipo amalemetsa mwamsanga pamayambiriro a dongosolo lino. Otsutsa a zakudya, komabe, adzanena kuti gawo loyambirira ili lovuta kwambiri kutsatira.
Inde, dieter iliyonse ikhoza kupita ku carb yochepa popanda kupita ku Atkins. Koma malinga ndi katswiri wina, Atkins amapanga zinthu zomwe zimathandiza dieters kutaya kulemera kwake. Marie Diano, MS, C, CSCS, CSSD, Marie, ndi Dieter ali ndi ufulu wosankha ndipo akhoza kupita ku chakudya chochepa cha makapu kapena ayi. Marie ndi katswiri wodziletsa yemwe wagwira ntchito m'malo mwa Atkins. Iye akuti "kukhala ndi pulogalamu yotsatila kungapereke malangizo, malingaliro, malingaliro achikumbutso ndi gulu la anthu omwe ali pa intaneti omwe akugwira ntchito yofanana. Atkins ndi mtsogoleri pa zakudya zochepa za m'magazi ndipo athandiza anthu kuchepa thupi ndi zakudya zochepa za zakudya zamagulubudi kwa zaka zoposa 40. "
Kuchita ndi Kutsekedwa
Ena amatha kudandaula za kudzimbidwa pa nthawi ya Atkins . Ngakhale kuti vutoli silikuchitika kwa aliyense, pali zinthu zingapo zimene mungachite kuti muchepetse kudzimbidwa pamene mukulowetsamo ndi zochepa zomwe mungachite kuti muteteze.
Choyamba, onetsetsani kuti mumamwa madzi ambiri pa gawo loyambirira la mapulani a Atkins. Akatswiri a mapulogalamu amalangiza kuti muzimwa magalasi oposa asanu ndi atatu pa tsiku. Kenaka, yang'anani kudya kwa khofi. Pamene mumaloledwa kumwa zakumwa monga khofi wakuda kapena tiyi, khofiyo ikhoza kukhala ngati diuretic . Kotero iwe ukhoza kukhala wotayika pamene iwe umamwa mochuluka kwambiri ndipo ukadzimbidwa motero.
Kenaka, sankhani makapu anu ochepa. Ngati mudya ma carb wathanzi, mumalimbikitsa zakudya zowonjezera komanso zakudya zamagulu. Atkins amalimbikitsa kudya osachepera 12-15 magalamu tsiku ndi tsiku a saladi masamba ndi masamba ena.
Pomalizira, ngati mutakhala ndi chidziwitso pa nthawi ya Atkins muyeso, pulogalamuyi imalimbikitsa kuti "musakanikizidwe supuni kapena masakiti a psyllium mu kapu kapena madzi ambiri ndi kumwa tsiku ndi tsiku. kapena masamba. "
Kodi Ikugwira Ntchito Kwa Nthawi Yaitali?
Zakudya za Atkins zakhala zikuphunzitsidwa kwambiri m'zaka. Zakudya zina zapakhungu zimaphunziridwa komanso, kaŵirikaŵiri zimayerekeza ndi mapulani osakaniza kapena apamwamba kwambiri. Kafukufuku wambiri amasonyeza kuchepetsa kuchepa kwa Atkins pa nthawi yaitali, malinga ngati dieters ikutsatira ndondomekoyi. Koma kumamatira ku zakudya kungakhale kovuta kwa anthu ambiri.
Ndiye kodi muyenera kuyesa zakudya za Atkins kuti mutaya thupi? Olemba a maphunziro angapo odyera zam'mbuyomu nthawi zambiri amapita kumapeto omwewo: sankhani mapulani omwe mungamamvere. Kusiyanitsa pakati pa chakudya chimodzi ndi zina sikokwanira kuti adziwe kuti chakudya chilichonse chokha ndi njira yothetsera kulemera. Ganizirani za moyo wanu ndi zokonda zanu kuti mupeze zakudya zomwe mungathe kukhala nazo ndi kusunga moyo wanu.
Zotsatira:
Dansinger ML, Gleason J, Griffith JL, Selker HP, Schaefer EJ. "Kuyerekeza kwa Atkins, Ornish, Watch Weight, ndi Zakudya Zakudya za Kulemera Kwambiri ndi Matenda a Mtima. Kuchepetsa Kuopsya: Kuyesedwa Kwambiri." JAMA. January 5, 2005.
Renée Atallah, MSc, Kristian B. Filion, PhD, Susan M. Wakil, MD, Jacques Genest, MD, Lawrence Joseph, PhD, Paul Poirier, MD, PhD, Stéphane Rinfret, MD, SM, Ernesto L. Schiffrin, MD, PhD ndi Mark J. Eisenberg, MD, MPH. "Zotsatira za Nthawi Zakale za Zakudya Zakudya Zotchuka Kwambiri pa Kulemera kwa Thupi ndi Maganizo a Maganizo a Mthupi. Kusanthula Mwadongosolo Kwambiri Zowonongeka Zowonongeka" Kuthamanga: Makhalidwe a Mtima ndi Zotsatira November 11, 2014.
Johnston BC, Kanters S, Bandayrel K, et al. "Kuyerekezera Kutaya Kwambiri Kwambiri Pakati pa Mapulogalamu Odziwika Omwe Amatchulidwa Omwe Ambiri Ambiri Oposa Anenepa ndi Ovuta: Kufufuza kwa Meta." JAMA. September 3, 2014.
Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. "Kupambana kwa Mapulogalamu a Kulemera kwa Kulemera kwa Zamalonda: Kukonzekera Kosinthidwa Kwadongosolo." Annals of Internal Medicine April 7, 2015.