Ukutya kweAtkins

Ukutya kweAtkins sesinye sezidlo ezithandwayo ezaziwayo nezaziwayo ezikhona kwaye siqulathe ukutya iphantsi kwee-carbohydrate. Abo bakhusela le ndlela yokutya, baqinisekisa ukuba umntu ogqiba kwelokuba alandele esi sicwangciso, unako ukulahlekelwa isisindo ukutya zonke iiprotein namafutha owafunayo, ukuba nje uphepha ukutya okuphezulu kwiicarbohydrate.

Izifundo ezininzi zibonise ukuba ukutya okuphantsi kwe-carbohydrate ziyasebenza xa kuziwa ekunciphiseni ubunzima kwaye azenzi mngcipheko omkhulu empilweni.

Ukutya kwe-Atkins kwenziwa kwaye kwaphuhliswa nguGqr. URobert C. Atkins ngo-1972, xa wagqiba kwelokuba apapashe incwadi awayethembisa ngayo ukunciphisa umzimba ukulandela uthotho lwezikhokelo kunye neziphumo zokugqibela ezimangalisayo. Ukususela ngelo xesha, waba ngomnye izidlo ezithandwa kakhulu kwihlabathi lonke ukuza kuthi ga ngoku.

Inqaku elidibeneyo:

Iziseko zokutya ze-Atkins

Ekuqaleni oku kutya kwakugxekwa kabukhali ngabasemagunyeni bezempilo belo xesha, kuba yayikhuthaza ukugqithisa kokutya Amafutha agcwalisiweyo. Izifundo ezilandelayo zibonise ukuba amanqatha agcweleyo ayinabungozi kwaphela impilo yabantu.

Kubonakalisiwe ukuba isitshixo sempumelelo kukutya okunciphisa umzimba okuyiyo iphantsi kwee-carbohydrate Kungenxa yokuba ngokutya ngakumbi iiprotein, umntu wanelisa ukutya kwabo kakhulu kwaye aphele ngokutya kakhulu iikhalori ezimbalwa enceda ukwehla kobunzima obunqwenelekayo.

Izigaba ezi-4 zokutya kweAltkins

Ukutya okudumileyo kweAtkins kwahlulwe kwangamanqanaba amane ahlukeneyo:

• Inqanaba lokungeniswa: Kwezi ntsuku zokuqala zesi sicwangciso sokutya kufuneka utye ngaphantsi Iigrama ezingama-20 zee-carbohydrate ngosuku malunga neeveki ezi-2. Ungatya ukutya okutyebileyo kumanqatha, iiprotein, kunye nemifuno eluhlaza. Kweli nqanaba uyalahleka ubunzima obuninzi.
• Isigaba sokulingana: Kweli nqanaba badityaniswa kancinci kancinci ezinye iintlobo zokutya ukondla umzimba. Unokutya amandongomane, imifuno ephantsi ye-carb, kunye nezixa ezincinci zeziqhamo.
• Isigaba sokuhlengahlengisa: Kweli nqanaba umntu usondele kakhulu ekufezekiseni ubunzima bakho obufanelekileyo ke unokongeza ii-carbohydrate ekudleni kwakho kwaye unciphise isantya ukuhla ukusinda.
• Inqanaba lesondlo: Kwesi sigaba sokugqibela umntu angatya iicabohydrate umzimba wakho ufuna ngaphandle kokuthatha ubunzima.

Abanye abantu abalandela olu hlobo lokutya batsiba isigaba soqheliso ngokupheleleyo kwaye ukhethe ukufaka isixa esikhulu seziqhamo kunye nemifuno kukutya kwabo. Olu khetho lokutya lusebenza kakuhle ekufezekiseni injongo oyifunayo. Ngokuchasene noko, abanye abantu bakhetha ukuhlala kwinqanaba lokungeniswa ngokungenammiselo, kuyaziwa ngokuba ukutya kwe ketogenic okanye iphantsi kakhulu kwiicarbohydrate.

Ukutya okuphephiweyo kukutya kwe-Atkins

Kukho inani lokutya kufuneka uphephe ukutya Ngexesha lokutya kwe-Atkins:

• Naluphi na uhlobo lwe iswekile ezibandakanya iziselo ezinxilisayo, ilekese, iayisi khrim okanye incindi yeziqhamo.
• Akukho nto yokutya okusanhlamvu njengengqolowa, irye okanye irayisi.
• Los iioyile zemifuno ezifana neembotyi zesoya okanye umbona akuvumelekanga kwaphela.
• Frutas ngenqanaba eliphezulu lee-carbohydrate ezifana neebhanana, ii-apile, iiorenji okanye amapere.
• Las imifuno ezifana neelentile, iinkukhu okanye iimbotyi nazo azifakwanga koku kutya.
• Isitatshi akufuneki sithintelwe, kunjalo iitapile ngekhe uzidle.

Ukutya onokukutya ngokukhuselekileyo kwi-Atkins yokutya

Emva koko ndiya kunika iinkcukacha malunga nokutya ukuba ungatya kolu hlobo lokutya okunciphisayo:

• Iyavunyelwa yitya inyama njengenyama yenkomo, inyama yehagu, inkukhu okanye ikarikuni.
• Intlanzi kunye nokutya kwaselwandle njenge salmon, ityhuna okanye isardadi.
• Ukutya okunesondlo njenge amaqanda ungayifaka koku kutya.
• Imifuno eluhlaza eluhlaza Ziye zabandakanywa ukuze ube nesipinashi, i-broccoli okanye i-kale.
• Naluphi na uhlobo lwe amandongomane ezinjengeeamangile, iiwalnuts okanye iimbewu zethanga zivunyelwe ngokupheleleyo.
• Amafutha asempilweni Uhlobo lweoyile ye-oliva eyongezelelweyo.

Iziselo kwi-Atkins diet

Iziselo zivunyelwe Ukutya kwe-Atkins zezi zilandelayo:

• Kwindawo yokuqala Amanzi, ogqibeleleyo wokufumana amanzi aphelileyo kunye nokususa ityhefu.
• Ikofu Ivumelekile kuba ityebile kwii-antioxidants kwaye isempilweni kakhulu emzimbeni.
• Esinye isiselo esiluncedo kakhulu kwezempilo kwaye ukutya kweAtkins kuvumela iti eluhlaza.

Endaweni yoko kufuneka uphephe iziselo eziqulethe alcohol kwaye zinee-carbohydrate ezininzi ezifana nebhiya.

Ukutya okuqhelekileyo kwiveki enye kwisidlo se-Atkins

Apha ngezantsi kwaye uyenze icace gca, ndikubonisa umzekelo wokuba inganjani ukondla ngeveki kwisondlo se-Atkins. (Inqanaba lokungenisa)

• NgoMvulo: isidlo sakusasa ezinye amaqanda kunye nemifunoIsidlo sasemini isaladi yenkukhu kunye nenqwaba yamandongomane kunye nesidlo sangokuhlwa kunye nemifuno.
• NgoLwesibini: Amaqanda kunye nebhekoni kwisidlo sakusasa, inkukhu kunye nemifuno eshiyeke kubusuku bangaphambili nasebusuku ngesidlo sasemini itshizi kunye nemifuno
• NgoLwesithathu: Ngexesha lesidlo sakusasa ungatya enye omelette kunye nemifuno, ngexesha lesidlo sasemini isaladi kwaye ebusuku inyama egutyiweyo enemifuno.
• Lwesine: Amaqanda kunye nemifuno kwisidlo sakusasa, okushiyekileyo kwisidlo sangokuhlwa sangokuhlwa kwisidlo sasemini, nakwisidlo sangokuhlwa isalmon nebhotolo kunye nemifuno.
• NgoLwesihlanu: ngesidlo sakusasa ibhekoni kunye namaqandaIsidlo sasemini, isaladi yenkuku enee walnuts ezimbalwa kunye neebhola zenyama ezinemifuno yesidlo sangokuhlwa.
• NgoMgqibelo: isidlo sakusasa i-omelette enemifuno, isidlo sasemini iibhola zenyama eseleyo zasebusuku kunye nezesidlo sangokuhlwa inyama yengulube kunye nemifuno.
• Cawe:  Amaqanda kunye nebhekoni kwisidlo sakusasa, inyama yehagu yesidlo sangokuhlwa kunye nesidlo sangokuhlwa amaphiko enkukhu eyosiweyo ngemifuno.

Ndiyathemba ukuba ndicacisile onke amathandabuzo malunga ukutya kwe-Atkins, yindlela esempilweni nesebenzayo yokunciphisa umzimba kunye nokufezekisa umzobo owufunayo. Nantsi ividiyo echazayo yokwenza yonke into icace malunga nokutya kweAtkins.