Usati watanga purogiramu yakakurumbira yeAatkins yokurasikirwa kune imwe mibvunzo inokosha yaunofanira kubvunza. Zvokudya zveAtkins zvinoshanda sei? Uye iyo Atkins inodya here kana iwe uchida kudzikisa pasi uye kuchengetedza mapaundi acho kuti ave akanaka?
Urongwa hweAtkins hwave huchifamba nekuchinja kukuru mumakore achangopfuura. Kana uri kufunga nezvekudya, shandisa iri bhuku rekuona kuti chirongwa chacho chakanaka kwauri uye kana iwe ungangoderedza uremu.
Zvokudya zveAatkins Zvinoshanda Sei?
Atkins ndechimwe chezvinhu zvakanyanya kuderedzwa zvakagadzirwa nemakinehydrates. Yakagadzirwa naDobert Atkins muma1970, iyo yepakutanga yehurongwa hwekureruka kwairema yakatsoropodzwa mumakore ekutanga nekuti yakaisanganisira kurema kwemafuta ane mafuta uye mapuroteni. Asi kubvira panguva iyo, kudururwa kwezvokudya zvepasi zvakaderera zvakaputika uye zvitsva zveurongwa hweAtkins zvakagamuchirwa mune zvakawanda-asi kwete ose-kurasikirwa kwevanhu vemunharaunda.
Dieters avo vanoshandisa chirongwa cheAtkins chazvino chekudzidza kuti vanoverenga sei net net carbs kuti varasikirwa nemutoro. Chirongwa cheAatkins chine zvikamu zvina:
- Induction Phase . Kwemavhiki maviri kana kupfuura, dieters vanochengetedza mambure avo mumatare akaderera.
- Balancing Phase. Dieters anowedzera zvishoma g grama net carbs kuti awane iyo yakanakisisa yemakinhydrate.
- Nzvimbo Yakanaka Yokugadzirira . Dieters anoita zviduku zviduku kusvika uye kuchengetedza chinangwa chavo kwe mwedzi.
- Lifetime Maintenance. Dieters vanoramba vachidya kudya kwakanaka neine mahagihaidhadha vashoma kuti varambe vavariro yavo.
Urongwa Hwakanakisisa Kwauri
Purogiramu yeAatkins inopa zvirongwa zviviri zvemarudzi akasiyana siyana e dieters.
- Atkins 20: The Atkins 20 chirongwa ndicho chinonyanya kufungidzirwa kuva chirongwa chekare chaAtkins. Dieters purogiramu iyi anotanga nokudya makiroti makumi maviri chete emasikati. Dieters anodya zvakasiyana-siyana zvinogamuchirwa (mavambo) miriwo, nyama yakashata, chezi uye mafuta ane utano kuti asangane nesimba ravo. Pashure pevhiki mbiri paAatkins 20, dieters inotanga kuwedzera majiro nemakungu mumatare mashanu emakrob anowedzera. Zvadaro zvishoma nezvishoma vanodzidza kuisa humwe hutano hwakakosha yemakrohydrates kuti vasvike nekuchengetedza vavariro yavo.
- Atkins 40: Chirongwa ichi chinopa purogiramu yakasununguka apo dieters inodya kubva kumapoka ose ezvokudya kubva pazuva rimwe. Izvo urongwa hwakagadzirirwa vanhu vane 40 pounds kana kuti vashoma kuti varasikirwa. Dieters anotanga chikamu chekutanga cherongwa nekudya makirogiramu makumi mana ematare carbs zuva kubva pamiriwo, michero, makungu, maruva, uye mbeu yose. Sezvo dieters inosangana nechinangwa chekurema kwavo, vanowedzera carbs mu 10 net carb increments kuti vawane carb yavo pachavo "inotapira" kuti varambe vaine utano hwakanaka .
Nzira Yokuti Iite Kuti Ishande Kwauri
Hapana zvokudya zvinoshanda kune munhu wose. Chinokosha kukuwana kudya kunokodzera mararamiro ako kuitira kuti ugone kumira pairi kwenguva yakakwana kuti uwane zvinangwa zvako uye kuchengeta muviri wako mutsva. Kana ukasarudza Atkins kudya, izvi zvinhu zvishomanana zvaungatarisira.
- Chikamu chekutonga. Kusiyana nekutenda kwakakurumbira, kutonga kwezvikamu kunowanikwa muAtkins system. Saka usaronga kunamatira pamvura, mafuta, cheese, uye bhakoni kwemavhiki kuitira kuti uremerwe. Dieters paAatkins 40 chirongwa, somuenzaniso, vanoyeuchidzwa kudya zvitatu zvema 4 kusvika ku6-ounce zveproteine zuva roga roga uye 2 kusvika ku 4 servings mafuta pazuva.
- Kuderedza doro. Kunwa doro hakukurudzirwi mumavhiki mashomanana okutanga pane chirongwa cheAtkins. Zvino kana iwe uchifamba nepurogiramu, doro rinofanira kuva rakakwana kusvika nekuchengetedza chinangwa chako.
- Kuverenga marashi net Iwe haufaniri kuverenga makorikori purogiramu yeAtkins, asi iwe unoda kuverenga net net net Kune vamwe vanhu, izvi zvinogona kunge zvinotyisa nokuti kuverenga kate carbs kunotora basa shoma. Asi webhusaiti yeAtkins uye mapurogiramu anyore-kushandisa anosarudza kuwana nhamba nyore.
- Carb kubvisa. Nokuti chikafu chekuAmerica chizere chizere nemakhahydrates, zvinogona kuva zvakaoma kuderedza ma carbs kuti uremerwe uremu . Vamwe dieters vanonyunyutira misoro, simba shoma, uye mafungiro asina kunaka munguva dzekutanga kwekudya.
- Mhinduro dzinokurumidza. Nokuti chikamu chekudzikinura chekudya kweAtkins ndeche (kuvanhu vakawanda) kuchinja kukuru kune zvekudya kwavo, avo vanotevera kudya kunowanzorasikirwa masendimita uye kukurumidza kukurumidza munguva dzekutanga zvechirongwa ichi. Vatsoropodzi vezvokudya, zvakadaro, vachati chikwata ichi chekutanga chakaoma zvikuru kutevera.
Zvechokwadi, chero dieter inogona kuenda kunzvimbo yakaderera pasina kuenda Atkins. Asi maererano nedzimwe nyanzvi, Atkins inopa chimiro chinobatsira dieters kurasikirwa norema. "Dieters vane chisarudzo uye vanogona kutendeukira kune imwe yakadyiwa yemakinhydrates yezvokudya kana kuedza kuzviita ivo pachavo," anodaro Marie Spano, MS, RD, CSCS, CSSD. Marie ndiye nyanzvi yezvokudya uyo akaita basa panzvimbo yeAtkins. Anoti "kuva nepurogiramu yekutevera kunogona kupa mazano, mazano, mapepa mazano uye nharaunda yevanhu vari kuIndaneti vari kushanda kune chinangwa chimwechete. Atkins ndiye mutungamiri pazvokudya zviduku zvine makedhahydrates uye vakabatsira vanhu kuderedza uremu nezvimwe zvakasiyana-siyana zvezvinyorwa zviduku zvehydrohydrate kwemakore anopfuura makumi mana. "
Kutarisana Nekudzivirira
Vamwe dieters vanonyunyutira nezvekudzikwa kwemaawa paAtkins induction . Kunyange zvazvo chiitiko ichi chisingaitiki kune vose, pane zvinhu zvishoma zvaunogona kuita kuti udzikise kuvhiringidzika panguva yekugadziriswa uye matanho mashomanana aunogona kutora kuti uzvidzivirire.
Chokutanga, iva nechokwadi chokuti unonwa mvura yakawanda panguva ino yekutanga yeAtkins urongwa. Purogiramu dzedzimwe nyika dzinokurudzira kuti iwe unwe mairazi masere masere 8 pazuva. Zvadaro, cherechedza kudya kwako kwe caffeine. Nepo iwe uchibvumirwa kunwa zvinwiwa sefivha yakasviba kana tei, caffeine inogona kuita se diuretic . Saka iwe unogona kusvibiswa kana iwe ukanwa zvakanyanya uye wongororwa semugumisiro.
Zvadaro, sarudza makakinehydrates ako mashoma. Kana iwe uchidya ma carbs ane utano nefiber, iwe uchasimudzira kudya kwakanaka uye kuenderera mberi kwemuviri. Atkins anokurudzira kudya 12 - 12 g gramu zuva rimwe nerimwe rehydrohydrate kubva kune saladhi miriwo nemimwe miriwo.
Pakupedzisira, kana iwe uine kuvimbiswa panguva yeAtkins induction, purogiramu inokurudzira kuti iwe "sanganai kikapu kana kuti mamwe emasikisi epillium mumukombe kana zvimwe zvemvura uye kunwa zuva nezuva .. Kana kusanganisa ivhu rakaiswa mukati mekuzunungusa kana kusasa gorosi regorosi muhodhi kana miriwo. "
Inoshanda Kwemazuva Akareba Here?
IAatkins kudya kwave ichidzidza zvakanyanya mumakore. Zvimwewo zvakaderera zvakagadzirwa nema-carbohydrate zvakanyatsodzidzwawo, kazhinji zvinowanzoenzaniswa nemapurogiramu anoenzanisa kana akakwirira. Ongororo dzakawanda dzinoratidza kuderedza kuora kwemahombeko neAatkins pamusoro penguva refu, chero bedzi dieters inonamatira purogiramu. Asi kunamatira kune kudya kunogona kuva kwakaoma kune vanhu vazhinji.
Saka iwe unofanira here kuedza kudya kweAtkins kuti ude uremu? Vanyori vezviitiko zvishoma zvekudya zvemazuva ano zvinowanzosvika pamhedziso imwe chete: sarudza chero hurongwa uhwo hucharamba uchinge huri. Misiyano pakati pekudya kumwe uye imwe haisi yakakwana zvakakwana kuti ione kuti chero kudya kumwe chete kunogona kugadzirisa kushaya kurasikirwa. Ongorora mararamiro ako uye zvaunofarira kuti uwane kudya kwaunogona kurarama nekuchengetedza hupenyu.
Sources:
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Johnston BC, Kanters S, Bandayrel K, et al. "Kufananidza Kurasikirwa Kwemafuro Pakati Pemitemo Yezvokudya Ichinzi muOneweight and Obese Adults: Meta-analysis." JAMA. Svondo 3, 2014.
Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. "Kubudirira kweChechi yeUndaneti-Kurasika Zvirongwa: Ongororo Yakavandudzwa Yakavandudzwa." Annals of Internal Medicine April 7, 2015.