Zvinowanzoitika kune munhu wose - kuora kwekurema kwako kunononoka, kana kunoratidzika kukuya kumisa. Dzimwe nguva unogona kutanga kutorazve humwe uremu, uye pane zvimwe zvinhu zvakawanda zvinokuvadza kupfuura izvozvo! Heano mamwe mazano anobatsira iwe mumamiriro ezvinhu aya. Hasi dzose dzinoshanda kumunhu wose, asi zvinhu zvose zvakanaka kuti uedze kukudzorera kuora muviri kurasikirwa.
Mazhinji aya mazano akabva pane kukurukurirana kwandakaita naDkt Eric Westman. Dr. Westman isuprofesa wekurapa muDuke University uye mutungamiriri weDuke Lifestyle Medicine Clinic uko ave achirapa kuneta uye chirwere cheshuga, achishandisa nzira yakaderera yekudya, kwemakore mazhinji. Ane zvakawanda zvakabudiswa mapeji ekutsvakurudza kune chikwereti uye ndiye munyori wekuNew Atkins weNew Iwe , pakati peimwe mabhuku.
Yeuka, Kuyerwa Kwemafuro
Kunyangwe patinenge tichitora yakaenzana yemakoriri sezvatinenge tichitengesa, uremu hunochinja. Kuwanda kwemvura, fiber, nezvimwe, mumuviri wako, zvinoshanduka zuva rimwe nerimwe, uye chiyero, chokwadi, chinoratidza izvi. Zviri nani kuti urege kuverenga zuva rega rega panguva yekurasikirwa kwemazuva - kamwe kamwe pavhiki pane zvakawanda. Kunyange zvakadaro, pangave nemavhiki apo iwe usingaratidzi kuora kwemahombekombe, kunyange iwe ungave uchirasikirwa nemafuta. Iwe unogona kunge uchiwana musuru, somuenzaniso.
Saka usawana zvakare kugadziriswa pachiyero.
Kune rumwe rutivi, kana mwedzi wapfuura uye usina kuora kurasikirwa, unogona kunge uri mudenga. Muchiitiko ichocho, pano pane zvimwe zvinhu zvaunogona kuedza.
1. Tarisira Carb Creep
Iri ndiro pfungwa inonyanya kukosha, uye chinetso chakakurumbira. Zvinowanzoitika kumunhu wese, patinotendera carbs kudzoka mukati memazuva edu nenzira inotyisa, kazhinji pasina kunyange kuzviziva.
Zvizhinji zvezvinyorwa zviduku-zvidzidzo zvekudya zvinotarisa izvo vanhu vanodya kudarika nguva zvinowana izvi kuti ndezvechokwadi.
Low-carb inosvika seyakadai seAatkins Diet inokurudzira kuwedzera kwekhabhohydrate mushure mekutanga kwechitsika-carb. Zvakakosha kunyatsotevedzera mirayiridzo pamusoro pekukurumidza kuita izvi uye nguva yekurega kuwedzera carbs. Izvi zvinobatsira nokuti zvinokurudzira kuziva kwazvo kwehydrohydrate iwe uri kudya uye kuti iri kukukanganisa sei.
Mazano okurwisana neCarb Creep
Chengetedza zvinyorwa zvezvinhu zvose zvaunodya mumazuva chaiwo uye usarega chimwe chinhu kunze! Edzai zvokudya zvenyu zvakaringana kuti muve yakarurama sezvaunokwanisa. Zvadaro shandisa bhuku rekubata carb, app, kana Webhusaiti kuti upinde muzvokudya zvose uye uone kuti mangani ehydrohydrates uri kupedza. Vamwe vanopfurikidza mweya vanokwanisa kuramba vachienderera mberi kwezvinyorwa zvekudya izvo zvakakosha (mapurogiramu emafaira anogona kubatsira zvikuru neizvi), asi nenzira inoshanda, kuita zuva rimwe nerimwe ikozvino uye rinogona kushanda zvakanaka kune vazhinji vedu.
Tarisa zvikamu zvako! Zviri nyore kutora zvinotapira zvine "kamuki-gidhari" chete. Semuenzaniso, marimu, jisi, uye kamuki zvose zvine zviduku zvecarb , uye kana ukadya zvakawanda, zvinowedzera!
Tanga patsva! Kana, semuenzaniso, iwe wakanga uchitevera Atkins Diet, dzoka zvakare kuChirongwa cheInduction uye utange zvakare, uchichenjerera kutevera urongwa chaizvo.
2. Edza Maererano neHara yako
Chimwe chezvinhu zvakanakisisa pamusoro pezvokudya zvakaderera-gara ndezvokuti nzara yako inofanira kugadziriswa kuitira kuti iwe uri kutora mazana emakori. Kana uri kudya chiyero chakanaka chemaginhaidhyti yemuviri wako, zvido zvekudya iwe ungangodaro uri kutaridzika zvinofanira kudzikama. (Vanhu vanowanzotaura pamusoro pe "kunzwa zvakajairika pamativi ose ezvokudya" uye chii chinoshamisa chakaitika ichocho.) Kana uchiri kunzwa kukurudzira kudya apo iwe usina nzara, unogona kunge uchiri kudya goroidhadhi zhinji.
Izvozvo zvakati, zvinonyatsokwanisa kupfurikidza zvipimo zvako zvekushaya nzara . Usadaro! Kana usina nzara usadya!
Uyewo, usazviisa iwe pachavo - ingodya chete kusvikira usisina nzara.
3. Nix Doro
Dr. Westman anonditaurira kuti vamwe vanhu vanonyanya kufunga nezvemigumisiro yekudhakwa kune vamwe vanoenda kunowedzera kuora muviri. Vamwe vanogona kunwa zvine mwero, asi vamwe havagone. Saka kana kuora mwoyo kwako kuchikanganiswa, zvakakosha kuti uedze kubvisa chero doro rauri kupedza. Mune mhaka ipi zvayo, iva nechokwadi kuti unotora carbs mune izvo zvinwiwa!
4. Dzidzira!
Dr. Atkins akatumidza basa "kwete-negotiable" nokuda kwechikonzero. Chinhu chimwe chinoitika patinorema kuwanda ndechekuti metabolism yedu inononoka. Kunyange zvazvo kune uchapupu hwokuti izvi zvinodarika zvishoma pamazvokudya zvakaderera-carb kupfuura pane zvekoriori-zvinoregererwa , zvichiri kuitika. Imwe nzira yekurwisana nayo iyi ndeyokugara uchitorovedza. Inoshanda zvakanakisisa kana chiitiko chinosanganisira simba rokudzidzisa .
Izvo zvakaratidzwa kuti, kunyange zvazvo kurovedza muviri kusingakoshi pakurasikirwa kwekurema, zvinogona kunge zvakakosha kuti uchengetedze kurasikirwa kukuru. Kunyanya, masimba ekurovedza (kunyange munguva shoma shoma) anogona kuvandudza kushanda kwemagetsi anoshandisa simba mumasero edu anonzi mitochondria. Vanhu vane insulini kushorwa (vanhu vanowanzopindura kune imwe yakadyiwa-carb) zvinowanzova nehutano nehupamhi hwemitochondrial basa, saka kurovedza muviri kungave kwakanyanyobatsira kwavari.
5. Edza Kuita Zvokudya Zvako
Vanhu dzimwe nguva vanoona kuti vanogona kuzunungusa zvinhu nokuedza imwe nzira yekudya. Somuenzaniso, edza kudya kudya kwekudya kukuru uye kudya kwemanheru. Usadya mumaawa matatu asati avata. Kana kuti edza imwe nzira inonzi yekutsanya kwepakati mukati umo chikamu chezuva rimwe nerimwe chinopedzwa pasina kudya.
6. Shandisa Ketosis
Apo miviri yedu inonyanya kushandisa mafuta kuti ave nesimba, tinonzi tiri mu ketosis. Rimwe rega-carb diet rinogona kana risingave iro ketogenic kudya kune mumwe munhu. Vamwe vanhu vari mune zvinovaka muviri ketosis vachidya magiramu 100 emakinehydrate pazuva, asi vamwe vanofanira kunge vari paAtkins Induction maitiro ekubudirira kudya ketosis. Tinogona kutaura nekuedza ketone mumuguta kana ropa (vamwe vari kuedza nekuyera maketoni mumhepo pamwe chete).
7. Edzai Atkins Fat Fast
Vakawanda vari pasi-carber vakawana kuti Atkins Fat Fast ndiyo nzira yakanaka yekuputsa danda, uye Dr. Westman vanoti anorumbidza kune vamwe varwere vake mumamiriro ezvinhu aya. Chii chinodyiwa mafuta? Iyo zuva re "3-5" zuva re "3-5" yemakori zana pazuva, apo 80-90% yemakoriya anouya kubva kumafuta. Inoshanda nekusvetuka-kutanga muviri mumu ketosis. Atkins anokurudzira kudya semakadha macadamia, avocados, uye cream cream. Zvakakosha kusaita izvi kwenguva yakareba kupfuura Dr. Atkins akakurudzira.
Kana iwe uchifarira Fat Fast, munyori Dana Carpender akanyora pamusoro pazvo paCarbsmart site, kusanganisira menyu mazano. Ane Fat Fast Cookbook pamwe chete.
8. Edzai Zvokudya zve "Old Atkins"
Zvokudya izvo Dr. Atkins akashandisa kwemakore mazhinji zvakanga zvakasiyana zvishoma nezvake zvekare. Mhedzisiro yakakura ndeyokuti pakutanga akashandisa zvirobho zvakakwana panzvimbo yematare carbs . Izvi zvinoreva kuti fiber haisi kubviswa kubva kugovera wega wega wega. Dr. Westman anoona kuti izvi zvinogona kuva imwezve nzira yekuti vanhu vaputse danda.
9. Kuyera Zuva Nezuva - uye Muviri Mafuta Percentage
Panguva yekurasikirwa kwekurema, ini hazvikurudziri zuva nezuva, sezvo inotyisa kuendesa vanhu vanonyengedza kufura nekuderera kwemuviri wavo wemuviri. Zvisinei, kana kurasikirwa kwemaima kuchimira, zvakaratidzwa kuti chinhu chakanaka. Iwe unogona kuve nechokwadi kuti uremu hwako huri mukati me "runhare yakachengeteka" uye kana ikatanga kukwira, inogona kukukurudzira kutora zvimwe zvezvimwe zviyero, zvichida kuwedzera kuwedzera kwepurogiramu yako yezvidzidzo.
Uyezve, Dr. Westman anorayira kufunga nezvekuwana muchengeti unofamba mafuta emuviri, kwete uremu. Kunyange zvazvo nhamba yaunowana ingave isiri yakanyatsojeka, ichakuudza kana uri kuenda nenzira yakarurama. Dzimwe nguva uremu hwako husingashanduki, asi iwe unogona kuva kuwedzera musuru uye kurasikirwa nemafuta.
10. Mishonga
Dr. Westman anondiudza kuti vanenge 5% vevarwere vake vanobatsirwa nekuwedzera mishonga kune mararamiro avo ehupenyu. Kana zvimwe zvose zvisingakwanisi, izvi zvingava chimwe chinhu chokukurukurirana nachiremba wako.
Iva Nemwoyo Murefu Nawe
Munhu wose anorasikirwa nehutano pamitengo yakasiyana. Dr. Westman anoti mune zvakaitika kwaari, vane chirwere cheshuga vanorasikirwa zvishoma nezvishoma, uye vakadzi vanotevera-menopausal zvirokwazvo vanorasikirwa zvishoma nezvishoma (uye vangada kuchinja kwehomoni). Ndinoziva mukadzi mumwechete akadzimara kwemakore mashomanana kusvikira azviita kuburikidza nekuguma kwemazuva ndokubva arasikirwa norema! Kana kurasikirwa kwekurema hakuitike nekukurumidza sezvaunoda, kana iwe wakamirira denderedzwa, funga nezvehutano hwakakura huri huri huri kubva kune yako yakadzika-carb nzira yekudya. Iwe unofanirwa kuongerwa nekuita shanduko iwe unofanirwa kuvandudza hutano hwako.