Ukudla kwe-Atkins

isisindo esisebenzayo-sokunciphisa umzimba

Ukudla kwe-Atkins kungenye yezindlela zokudla ezincanyana ezaziwa kakhulu futhi ezikhona futhi eziqukethe ukwenza ukudla aphansi kuma-carbohydrate. Labo abavikela lokhu kudla, baqinisekisa ukuthi umuntu onquma ukulandela lolu hlelo, angakwazi ulahlekelwe isisindo ukudla wonke amaprotheni namafutha owafunayo, inqobo nje uma ugwema ukudla okunama-carbohydrate amaningi.

Ucwaningo oluningi luye lwabonisa ukuthi ukudla okuphansi kwe-carbohydrate ziyasebenza impela uma kuziwa ekunciphiseni isisindo nokuthi azibeki izingozi ezinkulu zempilo.

Ukudla kwe-Atkins kwakhiwa futhi kwakhiwa nguDkt. URobert C. Atkins ngo-1972, lapho ethatha isinqumo sokushicilela incwadi athembisa kuyo ulahlekelwe isisindo ukulandela uchungechunge lweziqondiso kanye nemiphumela yokugcina emangazayo. Kusukela ngaleso sikhathi, waba omunye we ukudla okuthandwa kakhulu emhlabeni wonke kuze kube namuhla.

I-athikili ehlobene:
Izisekelo zokudla ze-Atkins

Ekuqaleni lokhu kudla kwagxekwa kakhulu ngabaphathi bezempilo bangaleso sikhathi, ngoba kwakukhuthaza ngokweqile ukutholwa kwe- amafutha agcwele. Izifundo ezalandela zikhombisile ukuthi amafutha agcweleyo awalimazi neze impilo yabantu.

Kuye kwafakazelwa ukuthi isihluthulelo sempumelelo ekudleni okunciphisa umzimba okuyizinto aphansi kuma-carbohydrate Kungenxa yokuthi ngokudla amaprotheni amaningi, umuntu anelisa isifiso sakhe sokudla kakhulu futhi agcine esedla kakhulu amakhalori ambalwa esiza ukuncipha kwesisindo osifunayo.

Izigaba ezi-4 zokudla kwe-Altkins

Ukudla okudumile kwe-Atkins kwehlukaniswe izigaba ezi-4 ezihlukile:

  • Isigaba sokungeniswa: Kulezi zinsuku zokuqala zalolu hlelo lokudla kufanele udle okuncane kunoku 20 amagremu ama-carbohydrate ngosuku cishe amasonto ama-2. Ungadla ukudla okunothe ngamafutha, amaprotheni nemifino eluhlaza. Kulesi sigaba ulahlekelwa isisindo esiningi.
  • Isigaba sokulingana: Kulesi sigaba bangezwa kancane kancane ezinye izinhlobo zokudla ukondla umzimba. Ungadla amantongomane, imifino ephansi ye-carb, nezithelo ezincane.
  • Isigaba sokulungiswa: Kulesi sigaba umuntu usondele kakhulu ekufinyeleleni isisindo sakho ekahle ukuze ungeze ama-carbohydrate amaningi ekudleni kwakho bese wehlise ijubane ukuncipha komzimba.
  • Isigaba sesondlo: Kulesi sigaba sokugcina umuntu angadla ama-cabohydrate ukuthi umzimba wakho udinga ngaphandle kokuthatha isisindo.

Abanye abantu abalandela lolu hlobo lokudla yeqa isigaba sokungeniswa ngokuphelele bese ukhetha ukufaka inani elikhulu lezithelo nemifino ekudleni kwabo. Lokhu kukhetha kokudla kusebenza kahle ekufezeni inhloso oyifunayo. Ngokuphambene nalokho, abanye abantu bakhetha ukuhlala esigabeni sokungeniswa ngokungapheli, kuyaziwa ngokuthi ukudla kwe-ketogenic noma aphansi kakhulu kuma-carbohydrate.

inyama

Ukudla okufanele ukugweme ekudleni kwe-Atkins

Kunezinhlobo zokudla eziningi kufanele ugweme ukudla ngenkathi udla i-Atkins:

  • Noma yiluphi uhlobo lwe ushukela okubandakanya iziphuzo ezibandayo, uswidi, u-ayisikhilimu noma ujusi wezithelo.
  • Akukho okudliwayo okusanhlamvu njengokolweni, irye noma ilayisi.
  • I-Los uwoyela wemifino njengobhontshisi noma ummbila akuvunyelwe ngokuphelele.
  • Izithelo enezinga eliphezulu lama-carbohydrate njengobhanana, ama-apula, amawolintshi noma amapheya.
  • I-Las izindunduma njengama-lentili, amantshontsho noma ubhontshisi nakho akufakiwe kulokhu kudla.
  • Isitashi akufanele sigwenywe nakho, ngakho-ke amazambane ngeke ukwazi ukuzidla.

Ukudla ongakudla ngokuphepha ekudleni kwe-Atkins

Ngokulandelayo ngizokhipha imininingwane yokuthi yikuphi ukudla uma ungadla kulolu hlobo lokudla okuncanyana:

  • Kuvunyelwe udle inyama njengenyama yenkomo, ingulube, inkukhu noma i-turkey.
  • Izinhlanzi nezinhlanzi zasolwandle njenge-salmon, i-tuna noma ama-sardine.
  • Ukudla okunomsoco njenge amaqanda ungayifaka kulokhu kudla.
  • Imifino eluhlaza Futhi afakiwe ukuze ube nesipinashi, i-broccoli noma i-kale.
  • Noma yiluphi uhlobo lwe amantongomane njengama-alimondi, ama-walnuts noma imbewu yamathanga avunyelwe ngokuphelele.
  • Amafutha anempilo yohlobo lwamafutha omnqumo e-extra virgin.

isalimoni

Iziphuzo ekudleni kwe-Atkins

Iziphuzo lezo zivunyelwe ekudleni kwe-Atkins kunjengokulandelayo:

  • Okokuqala Amanzi, elungele ukufuthwa ngokuphelele nokuqeda ubuthi.
  • Ikhofi Kuvunyelwe ngoba icebile ngama-antioxidants futhi inempilo kakhulu emzimbeni.
  • Esinye isiphuzo esizuzisa kakhulu empilweni nokuthi ukudla kwe-Atkins kukuvumela itiye eliluhlaza.

Esikhundleni salokho kufanele ugweme iziphuzo eziqukethe utshwala futhi aqukethe ama-carbohydrate amaningi njengobhiya.

Ukudla okujwayelekile kweviki elilodwa ekudleni kwe-Atkins

Ngezansi nokwenza kucace, ngikukhombisa isibonelo sokuthi kuzoba njani ukudla masonto onke ekudleni kwe-Atkins. (Isigaba sokungeniswa)

  • UMsombuluko: ngebhulakufesi abanye amaqanda nemifinoNgesidlo sasemini isaladi yenkukhu kanye nedlanzana lamantongomane kanye nesidlo sakusihlwa nemifino.
  • NgoLwesibili: Amaqanda anebhekeni lesidlo sasekuseni, inkukhu nemifino okusele kusukela izolo ebusuku nasebusuku ngesidlo sasemini i-cheeseburger nemifino
  • NgoLwesithathu: ngesikhathi sasekuseni ungasidla esisodwa omelette ngemifino, ngesikhathi sokudla isaladi kuthi ebusuku inyama isuswe imifino.
  • NgoLwesine: Amaqanda nemifino yokudla kwasekuseni, okusele ekudleni kwasebusuku izolo emini, nakusihlwa isalmon nebhotela nemifino.
  • NgoLwesihlanu: kwebhulakfesi ubhekeni namaqandaNgesidlo sasemini, isaladi lenkukhu elinama-walnuts ambalwa kanye nama-meatballs anemifino yokudla kwakusihlwa.
  • NgoMgqibelo: ngebhulakufesi i-omelette enemifino, ngesidlo sasemini ama-meatballs asele avela ebusuku bangaphambi nangesidlo sakusihlwa amanye izingulube zengulube ezinemifino.
  • NgeSonto:  amaqanda kanye nebhekeni lokudla kwasekuseni, izingulube zezingulube zokudla kwakusihlwa kanye nedina amaphiko enkukhu aboshwe ngemifino.

Ngiyethemba ngicacisile konke ukungabaza mayelana ukudla kwe-Atkins, kuyindlela enempilo nephumelelayo yokwehlisa isisindo nokuzuza isibalo osifunayo. Nayi ividiyo echazayo yokwenza konke kucace ngokudla kwe-Atkins.

 


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Amazwana ayi-4, shiya okwakho

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.

  1.   UMARIA VILLAVICENCIO OLARTE kusho

    Ngibonga impumelelo abanginikeza yona maqondana nalokhu kudla, engihlela ukukusebenzisa, ngoba nginesisindo semitha elilodwa namasentimitha ayishumi nesithupha futhi nginesisindo samakhilo ayikhulu nesithupha futhi ngizizwa ngigula. Ungadla ubisi lwenkomo.

  2.   diego kusho

    alukho ubisi, zama ukugwema ubhekeni, yize ungaludla luzokhuphula i-cholesterol yakho, a, uluthathe usuku kodwa hhayi njalo, ungazisiza ngokuthatha iziphuzo ezifana ne-crystal crystal ne-gelatin ngaphandle koshukela futhi ngaphandle kwama-carbs, khumbula ukuthi ungathatha ama-gramu angama-20 ama-carbs ngosuku, ngakho-ke uma okuthile kune-1 noma 2 amagremu ngakunye kokuphakelayo, ungacabangi ngakho kakhulu futhi ukudle, uzodinga umuzwa wokuthi uphuza okuthile okumnandi. Thola ku-inthanethi ukuthi yini ushukela wokudla ongawuthatha kanye namanani ama-carbs anengxenye yokudla, ngincoma ukuthi uthenge lencwadi ngoba konke kukhona.

  3.   UMARIA JOSE GONZALEZ SAMPEDRO kusho

    ubisi noshizi kuvunyelwe ekudleni

  4.   wendy abakhipha izindonga kusho

    Ungadla ukwatapheya futhi ngaphakathi kwezithelo ukhabe nopopo nokuthi ungadla hlobo luni lwemikhiqizo yobisi noshizi, ngiyabonga