Ukutya kwe-Atkins: Yonke into ekufuneka uyazi

Ukutya kwe-Atkins kukutya okune-carb ephantsi okucetyiswayo ngokubanzi ekulahlekeni kobunzima.

Abaxhasi bolu hlobo lokutya bathi unganciphisa umzimba ngokutya iprotein namafutha amaninzi kangangoko ufuna, ukuba nje ukuphepha ukutya okunecarbohydrates eninzi.

Kwiminyaka eyi-12 edlulileyo, ngaphezu kwezifundo ze-20 zibonise ukuba ukutya okuphantsi kwe-carb, ngaphandle kwesidingo sokubala ikhalori, kuyasebenza ekulahlekeni kwesisindo kwaye kunokukhokelela ekuphuculweni kwezempilo ezahlukeneyo.

Ukutya kwe-Atkins ekuqaleni kwakukhuthazwa ngugqirha uDkt Robert C. Atkins, owabhala incwadi ethengiswa kakhulu malunga nayo kwi-1972.

Ukusukela ngoko, ukutya kuka-Atkins kuye kwaduma kwihlabathi liphela kwaye iincwadi ezininzi sele zibhaliwe.

Ekuqaleni, ukutya kwakujongwa njengokungenampilo kwaye kufakwe iidemon ngabasemagunyeni bezempilo abaqhelekileyo, ngokuyintloko ngenxa yomxholo wamafutha aphezulu. Nangona kunjalo, uphando olutsha lubonisa ukuba amafutha agcweleyo ayinabungozi (1, 2).

Ukususela ngoko, ukutya kuye kwafundwa ngokubanzi kwaye kwakhokelela ekulahlekeni kobunzima kunye nokuphuculwa okukhulu kweswekile yegazi, "intle" i-cholesterol ye-HDL, i-triglycerides kunye nezinye iimpawu zezempilo kunokutya okuphantsi kwamafutha (3, 4).

Nangona iphezulu ngamafutha, ayiphakamisi i-cholesterol "embi" ye-LDL kwi-avareji, nangona oku kwenzeka kwi-subset yabantu (5).

Esona sizathu siphambili sokuba kutheni ukutya okune-carb ephantsi kusebenze kakhulu ekulahlekeni kobunzima kukuba ukunciphisa i-carbohydrates kunye nokwanda kweprotheyini yokutya kukhokelela ekulahlekeni kokutya, okubangela ukuba utye iikhalori ezincinci ngaphandle kokucinga ngako (6, 7).

Unokufunda ngakumbi malunga neenzuzo zempilo zokutya okune-carb ephantsi kweli nqaku.

Ukutya kwe-Atkins sisicwangciso sesigaba se-4

Ukutya kwe-Atkins kwahlulwe kwizigaba ezi-4 ezahlukeneyo:

• Inqanaba loku-1 (ukuqaliswa): Ngaphantsi kwe-20 grams ye-carbohydrates ngosuku kwiiveki ezi-2. Yitya imifuno enecarbohydrates eninzi efana namagqabi aluhlaza kunye neprotheyini eninzi kunye neprotheyini. Oku kuqalisa ukwehla kobunzima.
• Inqanaba lesi-2 (ukulungelelanisa): Yongeza kancinane amantongomane, imifuno ene-carb ephantsi, kunye nezixa ezincinci zeziqhamo ekutyeni kwakho.
• Inqanaba lesi-3 (gqaliselo): Xa usondele kakhulu kubunzima bakho benjongo, yongeza icarbohydrates ngakumbi kwisidlo sakho de ukwehla kobunzima kucothe.
• Inqanaba lesi-4 (ulungiso): Apha ungatya uninzi lweecarbohydrate ezisempilweni njengoko umzimba wakho unokunyamezela ngaphandle kokubuyisela ubunzima.

Nangona kunjalo, ezi zigaba zinzima kwaye zisenokungabi yimfuneko. Kufuneka ukwazi ukunciphisa umzimba kwaye ugcine ngaphandle nje kokuba unamathele kwisicwangciso sokutya esingezantsi.

Abanye abantu bakhetha ukutsiba isigaba sokungeniswa kwaye babandakanye imifuno emininzi kunye neziqhamo kwasekuqaleni. Le ndlela nayo inokusebenza kakhulu.

Abanye bakhetha ukuhlala kwisigaba sokungeniswa ngokungenasiphelo. Oku kwaziwa ngokuba yi-low-carb (keto) yokutya kwe-ketogenic.

Ukutya ekufuneka sikuphephe

Kufuneka ugweme oku kutya kwi-Atkins yokutya:

• Iswekile: Iziselo ezihlwahlwazayo, iijusi zeziqhamo, iikeyiki, iilekese, i-ayisikrimu, njl.
• Iisiriyeli: Ingqolowa, i-spelled, i-rye, ibhali, irayisi.
• Ioyile zemifuno: Ioyile yeembotyi zesoya, ioli yombona, ioli yekotoni, ioli yecanola kunye nezinye ezimbalwa.
• Amafutha eTrans: Ngokuqhelekileyo kufunyanwa kukutya okucutshungulweyo kunye negama elithi "hydrogenated" kuluhlu lwezithako.
• "Ukutya" kunye "nokutya okunamafutha aphantsi": Ezi zidla ngokuba phezulu kakhulu kwiswekile.
• Imifuno ephezulu kwicarbohydrates: Iminqathe, itheniphu, njl. (uqhelaniso kuphela).
• Iziqhamo ezityebileyo kwiicarbohydrates: Iibhanana, ii-apile, iiorenji, amapere, iidiliya (i-induction kuphela).
• Isitatshi: Iitapile, ibhatata (i-induction kuphela).
• Iimbotyi Iilentile, iimbotyi, iiertyisi, njl. (uqhelaniso kuphela).

Ukutya ukutya

Kufuneka usekele ukutya kwakho koku kutya okunempilo.

• Inyama: Inyama yenkomo, ingulube, imvana, inkukhu, i-bacon kunye nabanye.
• Intlanzi enamafutha kunye nokutya kwaselwandle: I-salmon, i-trout, i-sardines, njl.
• Amaqanda: Awona maqanda asempilweni atyetyiswe nge-omega-3 okanye idlelo.
• Imifuno yeCarb ephantsi: I-Kale, isipinatshi, i-broccoli, i-asparagus kunye nokunye.
• Iimveliso zobisi ezityebileyo: Ibhotolo, itshizi, ikhrimu, iyogathi enamafutha agcweleyo.
• Amandongomane kunye nembewu: Iialmonds, i-macadamia nuts, i-walnuts, imbewu yejongilanga, njl.
• Amafutha asempilweni: Ioli ye-olive eyongezelelweyo, i-coconut oil, i-avocados kunye neoli ye-avocado.

Ukuba usekela ukutya kwakho kumthombo weprotheyini enamafutha kunye nemifuno okanye amantongomane kunye namafutha anempilo, uya kuncipha. Ilula kakhulu.

Iziselo

Nazi ezinye iziselo ezamkelekileyo kwi-Atkins yokutya.

• Amanzi: Njengesiqhelo, amanzi kufuneka abe sisiselo sakho osithandayo.
• Ikofu: Izifundo ezininzi zibonisa ukuba ikofu ityebile kwi-antioxidants kwaye isempilweni.
• Iti eluhlaza: Isiselo esinempilo kakhulu.

Utywala bulungile nakwimilinganiselo emincinci. Namathela kwiwayini ezomileyo ngaphandle kweswekile eyongeziweyo kwaye uphephe iziselo ezine-carb ephezulu njengebhiya.

Mhlawumbi yitya

Kukho ukutya okuninzi okumnandi onokuthi ukutye kwi-Atkins yokutya.

Oku kubandakanya ukutya okufana nebhekoni, ikhilimu enzima, itshizi, kunye netshokholethi emnyama.

Uninzi lwezi zithathwa njengezichumisi ngenxa yamafutha aphezulu kunye nomxholo wekhalori.

Nangona kunjalo, xa ulandela ukutya okune-carb ephantsi, umzimba wakho ukwandisa ukusetyenziswa kwamafutha njengomthombo wamandla kwaye ucinezela ukutya kwakho, ukunciphisa umngcipheko wokutya kunye nokuzuza ubunzima.

Ukuba ufuna ukufunda ngakumbi, jonga eli nqaku kwi-6 Indulgent Low-Carb Foods.

Nje ukuba i-induction igqityiwe, unokongeza kancinci i-carbs esempilweni

Ngaphandle kwento onokuthi uyivile, ukutya kwe-Atkins kuyaguquguquka.

Kuphela ngexesha lesigaba sokungeniswa kweeveki ezimbini kufuneka unciphise ukutya kwakho kwe-carbohydrate.

Nje ukuba ukufakwa kugqityiwe, ungongeza kancinci icarbohydrates esempilweni, njengemifuno, iziqhamo, amaqunube, iitapile, iimbotyi, kunye neenkozo ezinempilo, ezifana neengqolowa ze-oat kunye nerayisi.

Nangona kunjalo, kunokwenzeka ukuba kuya kufuneka uhlale ngokumodareyitha i-carb ephantsi ebomini bakho, nokuba ufezekise iinjongo zakho zokulahlekelwa ubunzima.

Ukuba ubuyela ekutyeni ukutya okudala okufanayo ngezixa ezifanayo nangaphambili, uya kutyeba. Oku kuyinyaniso nakuphi na ukutya okunciphisa umzimba.

Kuthekani ngabantu abatya imifuno?

Kuyenzeka ukuba wenze ukutya kwe-Atkins njengemifuno (kunye ne-vegan), kodwa kunzima.

Unokusebenzisa ukutya kwesoya kwiprotheyini kwaye utye kakhulu amandongomane kunye nembewu. Ioyile yomnquma kunye neoyile yekhokhonathi yimithombo egqwesileyo yamafutha asekwe kwizityalo.

I-Lacto-ovo imifuno inokuphinda itye amaqanda, itshizi, ibhotolo, i-cream enzima, kunye nezinye iimveliso zobisi ezinamafutha aphezulu.

Umzekelo wemenyu ye-Atkins ngeveki

Le yisampula yemenyu yeveki enye yokutya kwe-Atkins.

Ifanelekile kwisigaba sokungeniswa, kodwa kuya kufuneka udibanise imifuno ephezulu ye-carb kunye nezinye iziqhamo njengoko uqhubela phambili kwezinye izigaba.

ngoMvulo

• Isidlo sakusasa: Amaqanda kunye nemifuno eqhotsiweyo kwioli yekhokhonathi.
• Isidlo sasemini: Isaladi yenkukhu kunye neoli yeoli kunye nesandla samantongomane.
• Isidlo sangokuhlwa: I-steak kunye nemifuno.

ngoLwesibili

• Isidlo sakusasa: I-Bacon kunye namaqanda.
• Isidlo sasemini: Inkukhu eshiyekileyo kunye nemifuno kubusuku obungaphambili.
• Isidlo sangokuhlwa: I-Cheeseburger ngaphandle kwe-bun, kunye nemifuno kunye nebhotela.

ngoLwesithathu

• Isidlo sakusasa: I-omelet yemifuno, eqhotsiweyo kwibhotela.
• Isidlo sasemini: Isaladi ye-Shrimp ngeoli yeoli.
• Isidlo sangokuhlwa: Inyama yenkomo egayiweyo inyakazisa ngemifuno.

ngoLwesine

• Isidlo sakusasa: Amaqanda kunye nemifuno eqhotsiweyo kwioli yekhokhonathi.
• Isidlo sasemini: I-Leftover ivuselela-qhotsa kwisidlo sangokuhlwa ngobusuku obudlulileyo.
• Isidlo sangokuhlwa: I-Salmon ngebhotela kunye nemifuno.

ngoLwesihlanu

• Isidlo sakusasa: I-Bacon kunye namaqanda.
• Isidlo sasemini: Isaladi yenkukhu kunye neoli yeoli kunye nesandla samantongomane.
• Isidlo sangokuhlwa: Iibhola zenyama kunye nemifuno.

samedi

• Isidlo sakusasa: I-Omelette enemifuno eyahlukeneyo, eqhotsiweyo kwibhotela.
• Isidlo sasemini: Iibhola zenyama ezishiyekileyo kubusuku obungaphambili.
• Isidlo sangokuhlwa: Iingulube zengulube kunye nemifuno.

dimanche

• Isidlo sakusasa: I-Bacon kunye namaqanda.
• Isidlo sasemini: Iinqunqa zehagu ezishiyekileyo kubusuku obungaphambili.
• Isidlo sangokuhlwa: Amaphiko enkukhu eyosiweyo, kunye ne-salsa encinci kunye nemifuno.

Qinisekisa ukuba ufaka iintlobo ngeentlobo zemifuno kwisidlo sakho.

Ngeminye imizekelo yokutya okunempilo kunye nokwanelisayo okune-carb ephantsi, khangela eli nqaku elinesihloko se-7 Healthy Low-Carb Meals kwi-Under 10 Minutes.

I-snacks enempilo ephantsi ye-carb

Uninzi lwabantu luvakalelwa kukuba ukutya kwabo kuyancipha kwi-Atkins yokutya.

Bavame ukuziva banelisekile ngokutya oku-3 ngosuku (ngamanye amaxesha kuphela i-2).

Nangona kunjalo, ukuba ulambile phakathi kokutya, nantsi i-snacks enempilo:

• Okushiyekileyo.
• Iqanda elibilisiwe okanye ezimbini.
• Iqhekeza lesonka samasi.
• Iqhekeza lenyama.
• Isandla samantongomane.
• Iyogathi encinci yamaGrike.
• Amajikijolo kunye ne-cream cream.
• Iinqathe ezincinci (zilumkele ngexesha lokungeniswa).
• Iziqhamo (emva kokungeniswa).

Indlela yokulandela ukutya kwe-Atkins ngelixa usitya

Enyanisweni, kulula kakhulu ukulandela ukutya kwe-Atkins kwiindawo ezininzi zokutyela.

1. Fumana imifuno eyongezelelweyo endaweni yesonka, iitapile okanye irayisi.
2. Oda isidlo ngenyama enamafutha okanye intlanzi enamafutha.
3. Fumana isosi eyongezelelweyo, ibhotolo okanye ioyile yomnquma kunye nesidlo sakho.

Uluhlu olulula lwe-Atkins Diet Shopping

Kungumthetho olungileyo ukuthenga kwi-perimeter yevenkile. Oku kuqhelekile apho kufumaneka khona ukutya okupheleleyo.

Ukutya i-organic akuyomfuneko, kodwa hlala ukhetha eyona ndlela incinci isetyenzisiweyo ehambelana nohlahlo lwabiwo-mali lwakho.

• Inyama: Inyama yenkomo, inkukhu, imvana, ihagu, inyama yehagu.
• Intlanzi enamafutha: I-salmon, i-trout, njl.
• I-shrimp kunye ne-shellfish.
• Amaqanda.
• Ubisi: I-yogurt yesiGrike, i-cream enzima, ibhotela, itshizi.
• Imifuno: Isipinatshi, i-kale, i-lettuce, iitumato, i-broccoli, i-cauliflower, i-asparagus, i-anyanisi, njl.
• Amaqunube: Iiblueberries, amaqunube, njl.
• Amantongomane: Iialmonds, i-macadamia nuts, i-walnuts, i-hazelnuts, njl.
• Imbewu: Imbewu yejongilanga, imbewu yethanga, njl.
• I ziqhamo: Ii-apile, iipere, iiorenji.
• Ioyile yekhokhonathi.
• YemiNquma.
• Ioli ye-olive eyongezelelweyo.
• Itshokholethi emnyama.
• Amagqwetha.
• Iziqulatho: Ityuwa yolwandle, i-pepper, i-turmeric, i-sinamon, i-garlic, i-parsley, njl.

Kucetyiswa kakhulu ukuba ukhuphe i-pantry yakho kuko konke ukutya okungenampilo kunye nezithako. Oku kuquka i-ayisikrimu, isoda, iisiriyeli zesidlo sakusasa, isonka, iijusi zeziqhamo kunye nezithako zokubhaka ezifana neswekile kunye nomgubo wengqolowa.

Iziphumo zokugqibela

Ukuba uzimisele ngokutya kwe-Atkins, cinga ukuthenga okanye ukuboleka enye yeencwadi ze-Atkins kwaye uqalise ngokukhawuleza.

Oko kwathiwa, isikhokelo esineenkcukacha kweli nqaku kufuneka sibe nayo yonke into oyifunayo ukuze uphumelele. Ukwenza uguqulelo oluprintwayo, cofa apha.

Ngemibono yeresiphi, jonga eli nqaku kwi-101 Healthy Low-Carb Recipes ezingcamla ngokumangalisayo.

Ekupheleni kosuku, ukutya kwe-Atkins kuyindlela ephilileyo nesebenzayo yokunciphisa umzimba. Awuyi kudana.