Anenge munhu wese akambonzwa nezvokudya zveAtkins. Vanhu vakawanda vakazviedza. Celebrities all it. Uye zvakadaro, vanhu vazhinji vanofunga kuti vanoziva zvinodyiwa neAtkins pane izvo vanhu vari kunyanya kudya. Saka, chii chiri kudya kweAtkins, zvirokwazvo? Unoenda sei nekuitevera? Heano matanho uye anobatanidza kune zvose zvaunoda kuti ubudirire.
Chii Chinonzi Atkins Kudya?
IA Atkins kudya kunogona kunge yakakurumbira pasi-carb diet plan. Yakave yakagadzirwa nemudzidzisi wezvinyorwa Dr. Robert Atkins muma1960, zvichiita kuti akwanise kunyora Dr. Atkins 'Diet Revolution , yakabudiswa muna 1972. Mumakore mazhinji aya, Dr. Atkins akachenesa nzira yake sezvo kutsvakurudza kutsva nezvekudya uye kudya kwakagadzirwa. Bhuku razvino rakapfuura pamusoro peAtkins kudya, The New Atkins yeNew You , yakanyorwa shure kwekufa kwake nenyanzvi dzinotakura nhaka yake.
Zvinangwa zveAtkins Diet
Vanhu vanofunga nezvekudya kweAtkins sezvinonyanya kuderedza kuora kwekudya , asi inoshandiswawo kuchengetedza glucose neropa uye pamwe chete nemamwe mararamiro ehutano . Imwe yezvinangwa zvakakosha zvekudya ndeyokubatsira munhu mumwe nomumwe kuwana huwandu hwakawanda hwehydrohydrate yemuviri womunhu uyu.
IAA Atkins Anokudya Here?
Vanhu vari pane chirwere cheshuga (chirwere cheshuga, prediabetes, insulin resistance, metabolism syndrome) vanowanzoita zvekudya zvakaderera-carb.
Mukuwedzera, vanhu vakasiyana vanopindura kune zvakasiyana-siyana zvekugadzirwa mune zvekudya. Chengetedza Pros uye Cons yeAtkins Diet .
Yakafanana: Zvimwe Pamusoro peiye Anonyanya Kuita Pane Zvokudya Zvishoma-Carb
Zvaunoda Kuziva NezveAtkins Zvokudya
Kunyange zvazvo uchitevera zvokudya zvakaderera-carb zvakadai seAatkins zvisinganzwisisiki (iwe chaizvoizvo unoda kudzivisa kudya shuga uye starch), zvakakosha kuzvidzidzisa iwe kuti unzwisise zvakadzama zvaunofanira kuita uye kunzwisisa kuti sei.
Ndinokurudzira kuti uverenge imwe yemabhuku pamusoro pekudya. Heino urongwa hweAtkins mabhuku ezvokudya .
Dzidza Nzira Yokuverenga Nhamba
IAatkins chirongwa chekudya chinotsigirwa pakuziva kuti makamu-ehydratro yakawanda chii mune zvose zvamunodya. Saka, zvakakosha zvikuru kudzidza pamusoro pekuverenga nhamba. Tarisa Kuti Ungaverenga Sei Carbs , iyo inosanganiswa nehuwandu hwekarb muzvokudya zvakawanda zvinojairika. Kune zvakawanda zvemafoni mapurogiramu, mabhuku, uye vafambisi vemufitness vanogona kukubatsira kuti utarame makhaidhydrate uri kudya.
Zvokudya paAtkins Diet
Kune zvikamu zvina kuAtkins kudya. Kunyange zvazvo mazita ezvikamu akashanduka pamusoro pemakore, pfungwa huru dzakangofanana. Vanhu vanotanga pahutsika hwemakrohydrate uye zvishoma nezvishoma vanowedzera carb kusvika kusvika pakadanwa kune iyo inonzi "carb balance," uko iwe uri kudya kudya kamodihydrate yakawanda iyo muviri wako unogona kurega usina chinhu chakaipa.
Chikamu chekutanga, chinonzi Induction, ndicho chinonyanya kuvhiringidza, uye chinopedza vhiki mbiri, kunyange iwe uchigara uine sarudzo yekuwedzera. Munguva iyi, iwe uchavimba nemapurotini, zvimedu zvisiri mutsara, nemafuta ezvokudya zvako uye kudya. Zvisinei, zvinyorwa zvitsva zvekudya zvinopa mukana wokutanga pane imwe nhamba yepamusoro ye carb, kunyanya kuvhara chikamu ichi.
Tarisa Iwe Unoda Atkins Induction Phase? kune mamwe mazano pamusoro peizvi.
Chero zvazvingaitika, mushure mekutanga kwechikamu iwe uchakwanisa kuwedzera zvishoma gorobhohydrate zvokudya zvakare muchidya chako. Kuwanda kwemakinhydrate iwe unopedzisira uchange uchitarisana neukama hwako hwemaginhaidhyrate.
- Zvokudya Zvinyorwa zveInduction Phase
- Nzira Yekuita Atkins Phase 2 (mienzaniso yezvokudya kuwedzera: nuts, mbeu, berries, uye yogurt.) Sezvo chikamu ichifambira mberi, unogona kuwedzera michero)
- Zvokudya zvekuwedzera muChikamu chechitatu (mienzaniso yezvokudya kuwedzera: maruva, michero yakasiyana-siyana yezvibereko, uye zvishoma zvemashizha emashizha uye mbeu yose)
- Chikamu chechina cheAtkins kudya chinonziwo Lifetime Maintenance - Panguva yaunosvika pano, iwe unonzwisisa kuti muviri wako unogona sei kutsungirira kubva pano.
Zvimwe Zvinyorwa: A Low-Carb Grocery Shopping List uye Your Low-Carb Pantry
Chii Chinonzi Ketosis?
Kwemavhiki mashomanana okutanga eAtkins kudya kunogadzirirwa kuva ketogenic. Izvi zvinoreva kuti muviri wako uchange uchishandiswa kushandisa mafuta nokuda kwesimba panzvimbo yeglucose. Zvinobatsira kudzidza zvakawanda pamusoro pehurumende iyi uye kuti muviri wako ungaita sei, saka tarisa Chii chinonzi Ketogenic Diet? uye chii chinonzi Ketosis?
Ronga Pamberi Pakubudirira
Zvinonyanya kukosha kana uchitanga nzira itsva yekudya kuronga zvokudya zvako mberi kwenguva. Izvi hazvikwanise kusimbiswa zvakakwana. Ronga zvishoma kwevhiki zvakakosha zveAmaskins-friendly menus, uye uve nezvokudya pamaoko mazuva mashoma mberi kwenguva. Nenzira iyo haungabatanidzwe kunetseka kuti chii chokudya, kusvika kune vanoziva. Uyewo, iva nechokwadi chokuti unosanganisa kudya-kunyange zvazvo uchanzwa nzara yako ichidonha paAtkins kudya, unofanirwa kuve nechokwadi chokuti une zvokudya zvishoma-nharo apo nzara inouraya, kunyanya pakutanga.
Aya mazano achakubatsira kuronga utano hwakanaka hwemari-carb hunoshanda paAtkins kudya:
- Low-Carb Breakfast Ideas
- Low-Carb Zvokudya Zvimwe
- Low-Carb Dinner mazano
- Mazuva 12 Ezasi-Carb Menus (zvimwe zvinokonzera-Shamwari)
- Low-Carb Shock List
- Low-Carb Recipes
Yekutanga 2 Atkins Weeks Ndiyo Inonyanya Kuoma
Kutanga kwenzira itsva yekudya kazhinji kunonetsa. Ziva kuti pachava nenzvimbo dzakaoma, kunyanya apo muviri wako unofananidzwa nenzira itsva yekudya. Aya mashoko achabatsira:
Tsvaga rubatsiro!
Izvi zvinogona kuva danho rinokosha kupfuura dzose. Wana rubatsiro kubva kumhuri neshamwari. Kana zvichikwanisika, tsvaka mumwe munhu kuti adye newe. Pane maforamu akawanda paInternet apo iwe unogona kubvunza mibvunzo, kuwana rubatsiro rwematanho matsva ari kutora, tsvaka rubatsiro kuburikidza nematambudziko, uye taurirana nevanhu vane zvinangwa zvakafanana.
Shoko Rinobva
Kuchinja nenzira yakanakisisa yekudya kunotora kuchinja, uye tinogona kutarisira kuti hazvisi zvose zvichafamba zvakanaka pakutanga. Iva nemoyo murefu iwe pachako. Hazvidi kuti uve wakakwana! Zvakakosha zvikuru kuti tifambe nenzira yakanaka uye tichipemberera nhanho imwe neimwe mumugwagwa.
> Sources:
> Feinman RD, Pogozelski WK, Astrup A, et al. Dietary Carbohydrates muganhu senzira yekutanga mukurairika kwechirwere cheshuga. Kuongorora kwakakosha uye uchapupu hunotangira. Nutrition . 2014.
> Volek JS, Phenney SD. Kugadziriswa kweKehydrodrate kunobatsira zvikuru pane chirwere chemagetsi kunodyiwa kudya kwemafuta. Lipids. 2009; 44 (4) 297-309.
> Westman E, et al. A New Atkins yeNew Iwe. Touchstone Press. New York, New York. 2010.