Dzidza kuti udye uye chii chisingafaniri kudya muchikamu chekutanga cheAtkins
Chikamu chekutanga chepurogiramu yeAtkins, inozivikanwa sechikamu chekudzidzira, yakagadzirirwa kutumbuka-tanga kuora muviri kwako uye kuwedzera mafuta ako anopisa metabolism. Iwe uchacheka ma carbohydrates ako kusvika magiramu makumi maviri ezuva uye uwane huwandu hwemakori ako kubva kumafuta uye mapuroteni. Dzidza kuti chikafu chinobvumirwa uye chinoregererwa panguva iyi.
Induction Phase yeAtkins Diet
Induction ndiyo chikamu chakaoma kwazvo chekudya kweAtkins .
Ichi chikamu chinoreva kumanikidzira muviri kuti utendeuke kubva pakushandisa makhabhohydrates kuitira simba kushandisa mafuta. Pane urongwa hwezvokudya zvinogamuchirwa izvo zvisingakwanisi kuparadzaniswa kubva, asi zvikamu zvezvokudya zvizhinji hazvina zvigaro. Ichi ndicho chikamu chekurasikirwa kunorema kudarika. Zvisinei, kurasikirwa ikoko hakuzovi nyore kupiwa zvikafu zvishoma zvinowanikwa panguva ino. Zvokudya zvinobvumirwa zvinosanganisira mapuroteni akawanda, miriwo, tese, uye mafuta namafuta. Pamusoro pezvokudya zvine katehydrates, iwe unogona kuderedza kudya kwako kwema 20 gm net net carbs .
Protein Foods
Yakawanda isiri yemiriwo uye isiri-dairy yemishonga yemapurotini , yakadai senyama, hove, gungwa, uye mazai, ane zvishoma kana kwete maharo-ehydrates. Iwe unobvumirwa kuzvidya pachena.
Kune mimwe mitemo mishoma:
- Bhakoni, ham, nezvimwe zvikafu zvinorapwa zvinobvumirwa chero bedzi zvisati zvichishandiswa neshuga. Nitrate-isina kupora nyama zvinosarudzwa zvakare.
- Iko kune dzimwe shellfish dzinogadzirisa, sezvinoita mussels uye oyster, izvo zvishoma zvishoma mumarobho.
- Kunyengedza mbambo kana kutevedzera shellfish zvinorambidzwa.
Vegetable
Chizhinji chemakinehydrates muAtkins kudya kunobva mumiriwo . Zvakakosha kuziva marubhaidhadhi yezvimiriwo zvauri kudya. Gumi ne12 kusvika ku15 gm pazuva (kwete kuverenga fiber ) inofanira kubva kumiriwo.
Miti iyo isingabvumirwi muAtkins induction phase inosanganisira chibage, mbatatisi, gorosi (Chirungu) peas, uye mamwe mabiko akanaka kana emashizha.
Dairy uye Cheese
Nyuchi dzakawanda dzine zvishoma pasi pe gramu ye carbohydrate per ounce, asi chengetedza mabhuku zvakanyatsonaka, sevamwe vane zvakawanda.
Tevera izvi mazano kune cheese nemichero yekurairi:
- IAatkins kudya kunobvumira 3 kusvika ku4 ounces ezara-mafuta cheese (kusanganisira cream cheese) pazuva pazuva.
- Hapana kottage cheese, murimi wekurima, kana zvimwe zvekudya zvitsva zvinobvumirwa.
- Misi haina kubvumirwa muchikamu chekudzidzira.
- A cream yakakura kana yakabvumidzwa inobvumirwa.
Mafuta uye Mafuta
Vanhu vanotanga maAatkins vachidya chirongwa vanorayirwa kuti varege kuedza kuita zvishoma-fat version yezvokudya. Mafuta anokwana zvakakwana anokosha pakubudirira kwezvokudya. The Atkins plan inokurudzira kudya kudya kwemafuta echisikigo uye kudya hakuna kutengesa mafuta .
Tevera mazano aya kune mafuta namafuta:
- Idya hove dzakawanda dzemvura inotonhorera uye zvimwe zvekudya zvine omega-3 fatty acids (Kana uri nepamuviri, ziva nezvemazano eDFA pamusoro pekushandisa zvinodhaka).
- Mafuta omuorivhi , kunyanya avo avo vanonzi mhandara kana kuti vasikana, vanofanira kusimbiswa mukuronga kwenyu kwekudya.
- Mafuta anokurudzirwa ekukurudzira-kupisa ndiwo canola, peanut, uye mafuta akabatanidzwa, kunyanya kana "kutonhorera" kana kuti "kutengesa-kutengesa."
- Kudzivisa zviyo, soy, safflower, uye mafuta ezuva-soro kunze kwechidiki, uye chete kana isingadi kupisa. Izvo zvine mazana akawanda e omega-6 polyunsaturated mafuta . Mafuta anovhunduka kana kuti anotengesa anobudiswa.
- Pakusarudza mayonnaise, sarudza nguva dzose mafuta e-mayonnaise, zvichida kushandisa mitsara iri pamusoro pemarudzi emafuta anoshandiswa.
- Mimwe mitemo inoshandiswa pamashizha ekugarisa . Tarisa mabhesi sezvakawedzerwa shuga zvakarambidzwa.
- Butter nemamwe mabviro emafuta akazara, akadai sekodonti mafuta, anogamuchirwa asi anofanira kunge akaenzana nemamwe mafuta.
- Ingoshandisa margarine isina mafuta anotengesa.
Zvokudya
Mvura ndiyo inwiwa inoshandiswa. Urongwa hweAtkins hunokurudzira kuti unwe mairazi masere (8 ounces emvura mumwe nomumwe) pazuva. Kana iwe uine nzara uye isiri nguva yezvokudya, edza kunwa mvura kutanga sezvaunogona kunge uine nyota. Soda mvura kana kuti carbonated mvura nehutu husina shuga inogamuchirwa.
Tevera idzi mazano ekudhakwa:
- Usanwa chero chinwiwa chine shuga mairi, kusanganisira shuga chaiyo mujisi kana cider.
- Mishonga yemishonga, ikhofi ye decaffeinated, kana tea decaffeinated zvakanaka.
- Vamwe vanhu vanogona kurega nekunwa caffeine , asi iwe unofanidza kuedza kuti uone kana ichikonzera chido kana kuderedza kuora muviri kwako.
- Zvokudya zvakasvibiswa neSplenda (sucralose) zvinogamuchirwa.
- Mvura yakasvibirira kazhinji inonyanya kuderera mu carbs (asi, sezvainogara uchiverenga, tsora mavara).
Zvokudya Zvakakabvumirwa Zvinobvumirwa
Zvimwe zvekudya zvine zviduku zvecarbs zvinogamuchirwa. Zvakakosha kuverenga carbs uye kuve nechokwadi kuti carbs yezuva rose inoramba iri pasi pe 20 mg. Izvi zvinobvumidzwa:
- 2 kusvika ku3 tablespoons emon kana lime juice (ichi ndicho chibereko chete kunze)
- 2 kusvika ku3 punipuni ye-heavy cream kana 1 ounce wekrimu yakasviba
- 10 kusvika kune makumi maviri nemirivhi
- Hafu yekadiki avocado
- Kudzora-carb convenience foods, zvakadai sepasi carb snack bars
Extra Fiber
Purogiramu yeAatkins inokurudzira psyllium (iyo inoshandiswa muMetamucil uye mamwe mafibatsiri anowedzera) uye kudya kwefodya kune mamwe fiber. Izvi zvinobatsira kudzivirira kuvhiringidzika panguva iyi.
Sugar Substitutes
Iyo yakasarudzwa shuga inotsiva yeAtkins kudya ndeyeSplenda (sucralose). Zvishoma zvishoma zve Sweet'N Low (saccharin) zvinogamuchirwa. Cherechedza kuti miviri yeupfu yezvinonhuwira izvi yakawedzera carbs, kazhinji 1 gramu pa pakiti. Iwe unogonawo kuwana mvura (kwete carb) maSplenda .
Zvokudya Zvisingabvumirwi muAtkins Induction Phase
Pane zvokudya zvakasiyana-siyana zvinoregererwa zvachose nokuti izvi zvokudya zvakavanza shuga nemakhahydrates:
- Zviyo nezvose zvakagadzirwa nehura yakazara kana upfu hwakatsetseka kusanganisira chingwa, keke, crackers, uye mapeji.
- Chero chekudya chinosanganisira shuga yakawedzerwa, iyo inowanikwa mune zvokudya zvakawanda zvinogadzirwa.
- Zvibereko nemiti yemichero
- Mimwe midziyo yemishonga yakadai semukaka, cottage cheese, kana mafuta-asina kana pasi-fat-fat cheeses
- Ichitsvaga miriwo yakadai semapatata, beet, uye chibage
- Zvinyorwa zvakadai semabhandi nemaperesi
- Deed salads, iyo kazhinji yakawedzera shuga
- Doro
- Nuts
Ndezvipi Zvokudya Zvinogona Kuwedzerwa Mushure mekunyora?
Muchikamu chechipiri, icho chinowanzotanga muvhiki rechitatu, unogona kutapfuura mimwe miriwo kune zvimwe zvokudya, zvakadai semiti, mbeu, uye majiroji. Zvokudya izvi zvinogona kuwedzerwa:
- Nutswe akadai samarmonds, cashews, uye pistachios.
- Michero, cantaloupe, uye honeydew melon
- Misi, yogurt, uye mitsva yakachena yakafanana nekottage cheese uye ricotta
- Mbeu dzakadai semvura yezuva
- Zvokudya zvakanyorwa paAtkins makedhahydrate ladder
- Zvokudya zvakaderera zvakashata zvakadai semukaka wekakhunta, unsweetened soy kana mukaka wemarmond , shirataki noodles , mamwe mazaya ega, nezvimwewo zvakadyiwa zvakagadzirwa necarb
- Nyemba
- Tomato juice
Kugadzirira Nechiri Yenyu
Kuti uderedze muedzo, ungada kubvisa zvokudya kubva mumba mako izvo zvisingabvumirwi paurongwa hweAtkins. Kana iyi ndiyo mamiriro acho ezvinhu, funga kubvisa patsva yako pantry uye firiji nezvokudya zvaunogona kudya pazvokudya zvakaderera zvecarb.
Kureba kweChikamu Chimwe cheAtkins Diet
Kunyengera kunofanira kupedza vhiki mbiri. Dieters anogona kupfuurira kwenguva yakareba kana vachida, chero bedzi ivo vachiregerera kuchinja zvakanaka, kana kuti vane uwandu hwakawanda kurasikirwa.
Zvinangwa zveKuchengetedza
- Kuita kuti zvirwere zvive zvinokonzera kudya, iyo nyika iyo mafuta ndiyo ndiyo inonyanya kufisa muviri. Munyika iyi mafuta metabolites anonzi ketones anoonekwa mumuti uye anogona kuonekwa ne Ketostix. Atkins anoda kushandisa ketosis sechiratidzo chokuti vanhu vari kushandisa mafuta kuitira simba. Apo vanhu vari munharaunda ye keteto, chido chavo chinowedzera kuderedza.
- Kuchengetedza shuga yeropa uye zviratidzo zvinogona kuwanikwa neshuga yakashata yeropa, yakadai sokuneta, mafungiro ehupfungwa, uye "ubhu bhupombwe." Izvi zvinogona kuderedza kudya kwekudya.
- Kukurumidza kuora kurasikirwa. Vanhu vanowanzowedzera kusimba pavanowona nhamba pamusoro pemvura inodonha nokukurumidza.
Migumisiro yeDetary Ketosis paAtkins Diet
Kana muviri usina kupiwa carbohydrate kuti uchinje simba kuti uite muviri, uchashandisa mafuta uye mapuroteni anowanika kuburikidza nekudya kweAtkins. Kushandura kune imwe nzvimbo yemasimba kuchachinja muviri wako. Vanhu vanotora ketosis nekuda kwekudya kweAtkins kana chero imwe yezvokudya zvishoma-carb inogona kuchinja mafungiro, kuvhiringidzika, kufema kwakaipa (nemhaka yeketone dzakawanda dzakadzingwa mumapapu), misoro, kuora mwoyo, kuneta, kushaya mawere, kana kukwirira kwe calcium excretion . Kuchengetedza izvi nemimwe migumisiro, kunwa mvura kazhinji, usasvetuka kudya, uye gara usingaiti.
Alternatives kuAtkins Induction Phase
Kune dzimwe dzakawanda dzakawanda -zvidye zvekudya zvisingadariki carbs zvakakwana kusvika paAtkins Induction. Izvo zvinotungamirira ku kurasikirwa kwekurema uye hutano hunobatsira zvakaderera-carb zvikafu zvinogona kupa . Imwe nzira inogona kunge iri kutanga kutanga kutevera mitemo yekusunungura asi gadzirira kugadzirisa kana ukaona kuti uri pedyo nekusiya zvachose. Imwe nzira inogona kuva yekutanga pane imwe nhamba yepamusoro, yakadai se30 kana 40 gm pazuva.
Shoko Rinobva
Kunyange zvazvo vanhu vazhinji vachibudirira mukushandisa kudya kweAtkins, hazvisi zvevanhu vose. Chikamu chekugadzirisa kweAtkins kudya kunogadzirisa zvikuru kuitira kuti tive nekudya zvokudya ketosis. Ichange ichida kuva kunyatsotevera mukutevera mirayiridzo yezvaunokwanisa uye usingakwanisi kudya. Kana iwe usingakwanisi kumira nayo, yeuka kuti pane zvakawanda zvekudya izvo zvingakubatsira iwe kuderedza uremu.
> Sources
> Low-carb diet: Inogona kukubatsira kuti uremerwe uremu here? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?pg=2.
> Phase One List of Acceptable Foods. Atkins. https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods.