Zakudya za Atkins: Zonse Zomwe Muyenera Kudziwa

Zakudya za Atkins ndi zakudya zochepa zama carb zomwe zimalimbikitsidwa kuti muchepetse thupi.

Ochirikiza kadyedwe kameneka amati mukhoza kuchepetsa thupi mwa kudya zakudya zomanga thupi ndi mafuta ochuluka monga momwe mungafunire, malinga ngati mupewa zakudya zokhala ndi ma carbohydrate.

Pazaka zapitazi za 12, maphunziro oposa 20 asonyeza kuti zakudya zochepa za carb, popanda kufunikira kwa kuwerengera kalori, zimakhala zothandiza pakuchepetsa thupi ndipo zingayambitse kusintha kwa thanzi.

Zakudya za Atkins poyamba zinalimbikitsidwa ndi dokotala Dr. Robert C. Atkins, yemwe analemba buku logulitsidwa kwambiri ponena za izo mu 1972.

Kuyambira nthawi imeneyo, zakudya za Atkins zakhala zotchuka padziko lonse lapansi ndipo mabuku ena ambiri adalembedwa kale.

Poyambirira, zakudyazo zinkaonedwa kuti ndi zopanda thanzi komanso zowonongeka ndi akuluakulu azaumoyo, makamaka chifukwa cha mafuta ake odzaza. Komabe, kafukufuku watsopano akuwonetsa kuti mafuta odzaza ndi opanda vuto (1, 2).

Kuyambira nthawi imeneyo, zakudyazo zakhala zikuphunziridwa kwambiri ndipo zinapangitsa kuti thupi likhale lolemera kwambiri komanso kusintha kwakukulu kwa shuga wa magazi, "zabwino" za HDL cholesterol, triglycerides ndi zizindikiro zina za thanzi kusiyana ndi zakudya zopanda mafuta. mafuta (3, 4).

Ngakhale ili ndi mafuta ambiri, sikukweza cholesterol "yoyipa" ya LDL pafupifupi, ngakhale izi zimachitika mwa anthu ochepa (5).

Chifukwa chachikulu chomwe zakudya zokhala ndi ma carb ochepa zimakhala zogwira mtima kwambiri pakuchepetsa thupi ndikuti kuchepetsa chakudya chamafuta komanso kuchuluka kwa mapuloteni kumabweretsa kutaya chidwi, zomwe zimakupangitsani kuti muzidya zopatsa mphamvu zochepa osaganizira (6, 7).

Mutha kuphunzira zambiri zazabwino zazakudya zama carb ochepa m'nkhaniyi.

Zakudya za Atkins ndi dongosolo la magawo 4

Zakudya za Atkins zimagawidwa m'magawo anayi:

• Gawo 1 (kuyambitsa): Osakwana 20 magalamu a chakudya patsiku kwa milungu iwiri. Idyani ndiwo zamasamba zomwe zili ndi chakudya chochuluka monga masamba obiriwira komanso zomanga thupi komanso zomanga thupi. Izi zimayamba kuchepa thupi.
• Gawo 2 (kulinganiza): Pang'onopang'ono onjezerani mtedza wambiri, masamba otsika kwambiri, ndi zipatso zochepa pazakudya zanu.
• Gawo 3 (lolunjika): Mukakhala pafupi kwambiri ndi kulemera kwa cholinga chanu, onjezerani ma carbohydrates pazakudya zanu mpaka kuchepa thupi kuchepe.
• Gawo 4 (kukonza): Apa mutha kudya zakudya zopatsa thanzi zomwe thupi lanu lingapirire popanda kuyambiranso kulemera.

Komabe, magawowa ndi ovuta pang'ono ndipo sangakhale ofunikira. Muyenera kuchepetsa thupi ndikuzichotsa bola mukamamatira ku dongosolo lazakudya pansipa.

Anthu ena amasankha kudumpha gawo lophunzitsira ndikuphatikiza masamba ndi zipatso zambiri kuyambira pachiyambi. Njira imeneyi ingakhalenso yothandiza kwambiri.

Ena amakonda kukhalabe mu induction gawo mpaka kalekale. Izi zimadziwikanso ngati chakudya chochepa kwambiri cha carb (keto) ketogenic.

Zakudya Zomwe Muyenera Kupewa

Muyenera kupewa zakudya izi pazakudya za Atkins:

• Shuga: Zakumwa zoziziritsa kukhosi, timadziti ta zipatso, makeke, maswiti, ayisikilimu, etc.
• Zipatso: Tirigu, spelled, rye, balere, mpunga.
• Mafuta a masamba: Mafuta a soya, mafuta a chimanga, mafuta a cottonseed, mafuta a canola ndi ena ochepa.
• Mafuta a Trans: Nthawi zambiri amapezeka muzakudya zopangidwa ndi mawu oti "hydrogenated" pamndandanda wazopangira.
• Zakudya "zakudya" ndi "zakudya zochepa": Izi nthawi zambiri zimakhala ndi shuga wambiri.
• Zamasamba Zazakudya Zambiri: Kaloti, turnips, etc. (kuphunzitsidwa kokha).
• Zipatso zokhala ndi ma carbohydrate: Nthochi, maapulo, malalanje, mapeyala, mphesa (kulowetsa kokha).
• Zowuma: Mbatata, mbatata (kulowetsa kokha).
• Mbeu Nyemba, nyemba, nandolo, etc. (kuphunzitsidwa kokha).

Zakudya kudya

Muyenera kukhazikitsa zakudya zanu pazakudya zathanzi izi.

• Nyama: Ng'ombe, nkhumba, nkhosa, nkhuku, nyama yankhumba ndi ena.
• Nsomba zamafuta ndi nsomba zam'madzi: Salmoni, trout, sardines, etc.
• Mazira: Mazira athanzi kwambiri amadzazidwa ndi omega-3 kapena odyetsedwa.
• Masamba Ochepa a Carb: Kale, sipinachi, broccoli, katsitsumzukwa ndi zina zambiri.
• Zakudya zamkaka zokhala ndi mafuta ambiri: Batala, tchizi, kirimu, yoghurt yodzaza mafuta.
• Mtedza ndi mbewu: Ma almond, mtedza wa macadamia, walnuts, mbewu za mpendadzuwa, etc.
• Mafuta abwino: Mafuta owonjezera a azitona, mafuta a kokonati, ma avocados ndi mafuta a avocado.

Ngati mumayika zakudya zanu pamapuloteni amafuta ndi masamba kapena mtedza ndi mafuta athanzi, mudzaonda. Ndi zophweka.

Zakumwa

Nazi zakumwa zina zomwe zili zovomerezeka pazakudya za Atkins.

• Madzi: Monga nthawi zonse, madzi ayenera kukhala chakumwa chanu chosankha.
• Khofi: Kafukufuku wambiri akuwonetsa kuti khofi imakhala ndi ma antioxidants ambiri komanso yathanzi.
• Tiyi wobiriwira: Chakumwa chopatsa thanzi kwambiri.

Mowa ndi wabwino ngakhale pang'ono. Amamatira ku mavinyo owuma popanda shuga wowonjezera ndipo pewani zakumwa zokhala ndi ma carb ambiri ngati mowa.

Mwina kudya

Pali zakudya zambiri zokoma zomwe mungadye pazakudya za Atkins.

Izi zikuphatikizapo zakudya monga nyama yankhumba, heavy cream, tchizi, ndi chokoleti chakuda.

Zambiri mwa izi zimatengedwa ngati feteleza chifukwa cha kuchuluka kwa mafuta ndi ma calories.

Komabe, mukamatsatira zakudya zochepa zama carb, thupi lanu limawonjezera kugwiritsa ntchito mafuta ngati gwero lamphamvu ndikuchotsa chilakolako chanu, kuchepetsa chiopsezo cha kudya kwambiri ndi kulemera.

Ngati mukufuna kudziwa zambiri, onani nkhaniyi pazakudya za 6 Indulgent Low-Carb Foods.

Mukamaliza kulowetsa, mutha kuwonjezera pang'onopang'ono ma carbs athanzi

Ngakhale zomwe mwamvapo, zakudya za Atkins ndizosinthika.

Pokhapokha pakadutsa milungu iwiri yophunzitsira muyenera kuchepetsa kudya kwa ma carbohydrate.

Mukamaliza kulowetsamo, mutha kuwonjezera pang'onopang'ono zakudya zopatsa thanzi, monga masamba, zipatso, zipatso, mbatata, nyemba, ndi mbewu zathanzi, monga oat mbewu ndi mpunga.

Komabe, ndizotheka kuti mudzafunika kukhalabe otsika kwambiri m'moyo wanu wonse, ngakhale mutakwaniritsa zolinga zanu zochepetsa thupi.

Ngati mutabwereranso kudya zakudya zakale zomwezo mofanana ndi kale, mudzanenepa. Izi ndi zoona pazakudya zilizonse zowonda.

Nanga bwanji osadya masamba?

Ndizotheka kuchita zakudya za Atkins ngati zamasamba (komanso zamasamba), koma zovuta.

Mutha kugwiritsa ntchito zakudya za soya kukhala zomanga thupi komanso kudya mtedza ndi mbewu zambiri. Mafuta a azitona ndi mafuta a kokonati ndi magwero abwino kwambiri a mafuta opangidwa ndi zomera.

Odya zamasamba a Lacto-ovo amathanso kudya mazira, tchizi, batala, kirimu wowawasa, ndi mkaka wina wamafuta ambiri.

Chitsanzo cha menyu ya Atkins kwa sabata

Ichi ndi chitsanzo cha menyu cha sabata limodzi lazakudya za Atkins.

Ndiwoyenera gawo la induction, koma muyenera kuwonjezera masamba ambiri a carb ndi zipatso zina pamene mukupita ku magawo ena.

Lolemba

• Chakudya cham'mawa: Mazira ndi ndiwo zamasamba zokazinga mu mafuta a kokonati.
• Chakudya chamasana: Chicken saladi ndi mafuta a maolivi ndi ochepa mtedza.
• Chakudya chamadzulo: Nyama ndi masamba.

Lachiwiri

• Chakudya cham'mawa: Bacon ndi mazira.
• Chakudya chamasana: Nkhuku ndi ndiwo zamasamba zomwe zatsala dzulo.
• Chakudya chamadzulo: Cheeseburger popanda bun, masamba ndi batala.

Lachitatu

• Chakudya cham'mawa: Omelet yamasamba, yokazinga mu mafuta.
• Chakudya chamasana: Saladi ya shrimp ndi mafuta a maolivi.
• Chakudya chamadzulo: Ground ng'ombe chipwirikiti-mwachangu ndi masamba.

Lachinayi

• Chakudya cham'mawa: Mazira ndi ndiwo zamasamba zokazinga mu mafuta a kokonati.
• Chakudya chamasana: Sakanizani zotsalira kuchokera ku chakudya chamadzulo usiku watha.
• Chakudya chamadzulo: Salmoni ndi mafuta ndi masamba.

Lachisanu

• Chakudya cham'mawa: Bacon ndi mazira.
• Chakudya chamasana: Chicken saladi ndi mafuta a maolivi ndi ochepa mtedza.
• Chakudya chamadzulo: Meatballs ndi masamba.

samedi

• Chakudya cham'mawa: Omelette ndi masamba osiyanasiyana, yokazinga mu mafuta.
• Chakudya chamasana: Mipira ya nyama yotsalira usiku watha.
• Chakudya chamadzulo: Nkhumba za nkhumba ndi masamba.

dimanche

• Chakudya cham'mawa: Bacon ndi mazira.
• Chakudya chamasana: Zotsalira za nkhumba za nkhumba kuyambira usiku watha.
• Chakudya chamadzulo: Mapiko a nkhuku okazinga, ndi salsa pang'ono ndi masamba.

Onetsetsani kuti muli ndi masamba osiyanasiyana muzakudya zanu.

Pazitsanzo zina zazakudya zokhala ndi thanzi labwino komanso zokhutiritsa, onani nkhaniyi yotchedwa 7 Healthy Low-Carb Meals mu Under 10 Mphindi.

Zakudya zopatsa thanzi zokhala ndi ma carb ochepa

Anthu ambiri amamva kuti chilakolako chawo chimachepa pa zakudya za Atkins.

Amakonda kumva kukhutitsidwa ndi chakudya cha 3 patsiku (nthawi zina 2).

Komabe, ngati muli ndi njala pakati pa chakudya, nazi zakudya zopatsa thanzi:

• Zotsalira.
• Dzira lophika kwambiri kapena awiri.
• Chidutswa cha tchizi.
• Chidutswa cha nyama.
• Mtedza wochuluka.
• Yogurt yachi Greek.
• Zipatso ndi kukwapulidwa zonona.
• Kaloti ang'onoang'ono (samalani panthawi yolowetsa).
• Zipatso (pambuyo pa kulowetsedwa).

Momwe mungatsatire zakudya za Atkins mukudya

M'malo mwake, ndizosavuta kutsatira zakudya za Atkins m'malo ambiri odyera.

1. Pezani masamba owonjezera m'malo mwa buledi, mbatata kapena mpunga.
2. Konzani chakudya ndi nyama yamafuta kapena nsomba zonenepa.
3. Pezani msuzi wowonjezera, batala kapena mafuta a azitona ndi chakudya chanu.

Mndandanda Wosavuta Wogula wa Atkins Diet

Ndi lamulo labwino kugula pafupi ndi sitolo. Nthawi zambiri apa ndi pamene zakudya zonse zimapezeka.

Kudya organic sikofunikira, koma nthawi zonse sankhani njira yocheperako yomwe ikugwirizana ndi bajeti yanu.

• Nyama: Ng'ombe, nkhuku, nkhosa, nkhumba, bacon.
• Nsomba zamafuta: Salmon, trout, etc.
• Nkhono ndi nkhono.
• Mazira.
• Mayi wa mkaka: Greek yogurt, heavy cream, batala, tchizi.
• Masamba: Sipinachi, kale, letesi, tomato, broccoli, kolifulawa, katsitsumzukwa, anyezi, etc.
• Zipatso: Blueberries, sitiroberi, etc.
• Mtedza: Maamondi, mtedza wa macadamia, walnuts, hazelnuts, etc.
• Mbewu: Mbewu za mpendadzuwa, dzungu, etc.
• Zipatso: Maapulo, mapeyala, malalanje.
• Mafuta a kokonati.
• Azitona.
• Mafuta owonjezera a azitona.
• Chokoleti chakuda.
• Maloya.
• Zosakaniza: Nyanja mchere, tsabola, turmeric, sinamoni, adyo, parsley, etc.

Ndibwino kuti muchotse zakudya zanu zonse zopanda thanzi komanso zosakaniza. Izi zikuphatikizapo ayisikilimu, soda, chimanga cham'mawa, buledi, timadziti ta zipatso ndi zophika monga shuga ndi ufa wa tirigu.

Chotsatira chomaliza

Ngati mumakonda kwambiri zakudya za Atkins, ganizirani kugula kapena kubwereka limodzi la mabuku a Atkins ndipo ingoyambani posachedwa.

Izi zati, kalozera watsatanetsatane m'nkhaniyi ayenera kukhala ndi zonse zomwe mungafune kuti muchite bwino. Kuti mupange mtundu wosindikiza, dinani apa.

Kuti mupeze malingaliro opangira maphikidwe, onani nkhaniyi pa Maphikidwe 101 Athanzi Ochepa A Carb Omwe Amalawa Modabwitsa.

Kumapeto kwa tsiku, zakudya za Atkins ndi njira yathanzi komanso yothandiza yochepetsera thupi. Simudzakhumudwa.