Kudya kweAtkins: Zvese zvaunoda Kuti Uzive

Zvemukati

• Chikafu cheAtkins Chirongwa cheChikamu chechina
• Zvikafu zvekudzivirira
• Zvekudya Kudya
• Zvinwiwa
• Zvichida Idya
• Mushure mekunge Induction Yapfuura, Unogona Zvishoma Nezvishoma Kuwedzera Kudzoka Akagwinya Carbs
• Zvakadiniko nezveVarimi?
• Semuenzaniso Atkins Menyu kwevhiki imwe chete
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Hutano Hwakadzika-Carb Snacks
• Maitiro Ekutevera Iyo Atkins Kudya Kana Uchidya Kunze
• Rakareruka Rondedzero Yekutenga yeiyo Atkins Kudya
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Chikafu cheAtkins chikafu chakaderera-carb, chinowanzo kukurudzirwa kuonda.

Vatsigiri vechikafu ichi vanoti iwe unogona kudzikira huremu uchidya zvakawandisa mapuroteni nemafuta sezvaunoda, chero bedzi uchidzivirira chikafu chine ma carbs.

Mumakore gumi nemaviri apfuura, zvidzidzo zvinopfuura makumi maviri zvakaratidza kuti kudya kwakaderera-carb pasina kukosha kwekoriori kuverenga kunobatsira pakurasikirwa uye kunogona kutungamira mukuvandudzwa kwehutano hwakasiyana.

Chikafu cheAtkins chakasimudzirwa pakutanga nachiremba Dr. Robert C. Atkins, uyo akanyora bhuku rinotengesa zvakanyanya nezvazvo muna 1972.

Kubva ipapo, chikafu cheAtkins chave chakakurumbira pasirese nemabhuku mazhinji akanyorwa.

Kudya kwacho kwaimboonekwa sekusina hutano uye kuisirwa madhimoni nevakuru vehutano, zvakanyanya nekuda kwemafuta ayo akaguta. Zvisinei, zvidzidzo zvitsva zvinoratidza kuti mafuta akazara haakuvadzi (,).

Kubva ipapo, chikafu chakadzidzwa zvakaringana uye chakaratidzirwa kutungamira mukuwedzera uremu uye nekuvandudza kwakanyanya mushuga yeropa, "yakanaka" HDL cholesterol, triglycerides uye zvimwe zvinomaka zvehutano pane kudya kwemafuta mashoma (3, 4).

Kunyangwe iine mafuta mazhinji, haina kukwidza "yakaipa" LDL cholesterol paavhareji, asi izvi zvinoitika mune chikamu chevanhu ().

Chikonzero chikuru nei kudya kwakaderera-carb kuchikosha pakurasikirwa nehuremu ndechekuti kudzikiswa kwecarbs uye kuwedzerwa kudya kweprotein kunotungamira pakuderedza chishuwo, zvichiita kuti udye mashoma macalorie pasina kufunga nezvazvo (,).

Iwe unogona kuverenga zvakawanda nezve hutano mabhenefiti eakaderera-carb chikafu mune ino chinyorwa.

Chikafu cheAtkins Chirongwa cheChikamu chechina

Chikafu cheAtkins chakakamurwa kuita zvikamu zvina zvakasiyana:

• Phase 1 (kuburitswa): Pasi pemakumi maviri magiramu e carbs pazuva kwevhiki mbiri. Idya zvakakora-mafuta, zvine mapuroteni mazhinji, zvine yakaderera-carb miriwo semashizha emashizha. Kick-iyi inotanga kuonda.
• Phase 2 (kuenzanisa): Zvishoma nezvishoma wedzera mamwe nzungu, yakaderera-carb miriwo uye zvidiki zvezvibereko kudzokera kune chako chikafu.
• Phase 3 (yakanaka-kugadzirisa): Kana iwe uri padyo padyo nechinangwa chako chekurema, wedzera mamwe ma carbs kuchikafu chako kusvikira uremu hwadzikira.
• Phase 4 (kugadzirisa): Pano iwe unogona kudya akagwinya akawanda macarbbs sezvo muviri wako unogona kutsungirira pasina kuwana zvakare huremu.

Nekudaro, zvikamu izvi zvakati omei uye zvinogona kunge zvisina kudikanwa. Iwe unofanirwa kugona kurasikirwa nehuremu uye uzvichengetedze kure chero bedzi iwe uchinamatira kuchirongwa chekudya pazasi.

Vamwe vanhu vanosarudza kutsika chikamu chekupinza zvachose uye vanosanganisira yakawanda miriwo nemichero kubva pakutanga. Iyi nzira inogona kushanda zvakare zvakare.

Vamwe vanosarudza kungogara muchikamu chekunyorwa nekusingaperi. Izvi zvinozivikanwawo seakanyanya-carb ketogenic chikafu (keto).

Zvikafu zvekudzivirira

Iwe unofanirwa kudzivirira izvi zvekudya pane Atkins chikafu:

• Shuga: Zvinwiwa zvinotapira, majusi emichero, makeke, zvihwitsi, ice cream, nezvimwe.
• Zviyo: Gorosi, chiperengo, rye, bhari, mupunga.
• Mafuta emiriwo: Mafuta eSoybean, mafuta echibage, oiri yekotoni, oiri yeCanola nevamwe vashoma.
• Trans mafuta: Kazhinji inowanikwa mune zvakagadziriswa chikafu neshoko rekuti "hydrogenated" pane zvinongedzo zvinyorwa.
• "Kudya" uye "zvakaderera-mafuta" chikafu: Izvi zvinowanzove zvakanyanya mushuga.
• Yakakwirira-carb miriwo: Karoti, turnips, nezvimwe (induction chete).
• Yakakwirira-carb michero: Mabhanana, maapuro, maorenji, mapepa, mazambiringa (induction chete).
• Nyeredzi: Mbatatisi, mbatatisi (induction chete).
• Mbesa: Lentili, bhinzi, nyemba, nezvimwe (induction chete).

Zvekudya Kudya

Iwe unofanirwa kuseta chako chikafu chakakomberedza izvi zvine hutano chikafu.

• Chikafu: Nzombe, nyama yenguruve, gwayana, huku, bhekoni nevamwe.
• Hove yakakora uye hove dzegungwa: Salmon, trout, sardines, nezvimwe.
• Mazai: Mazai ane hutano pane omega-3 akafumiswa kana kufudzwa.
• Yakadzika-carb miriwo: Kale, sipinashi, broccoli, asparagus nevamwe.
• Mukaka wakazara-mafuta: Butter, chizi, kirimu, yakazara-mafuta yogati.
• Nuts uye mbeu: Maamondi, macadamia nzungu, walnuts, mbeu yezuva.
• Mafuta ane hutano: Yakawedzera mhandara yemafuta emuorivhi, kokonati mafuta, makotapeya uye mafuta avocado.

Chero bedzi iwe ukagadzika chikafu chako chakakomberedza mafuta ane protein sosi nemiriwo kana nzungu uye mamwe mafuta ane hutano, iwe unodzora huremu. Zviri nyore kudaro.

Zvinwiwa

Heano zvimwe zvinwiwa zvinogamuchirwa paAtkins chikafu.

• Mvura: Semazuva ese, mvura inofanira kunge iri yekuenda-kunwa.
• Kofi: Ongororo dzakawanda dzinoratidza kuti kofi ine ma antioxidants uye ine hutano.
• Green tii: Chinwiwa chine utano.

Doro zvakare rakanaka muzvishoma. Namatira kune waini yakaoma isina shuga yakawedzerwa uye dzivirira zvinwiwa zvine carb yakawanda sedoro.

Zvichida Idya

Kune zvakawanda zvinonaka zvekudya zvaunogona kudya pane Atkins chikafu.

Izvi zvinosanganisira chikafu senge bhekoni, heavy cream, chizi uye chokoreti yakasviba.

Mazhinji eaya anowanzoonekwa seakakora nekuda kwemafuta akawandisa uye macalorie zvemukati.

Nekudaro, kana iwe uri pane yakaderera-carb chikafu, muviri wako unowedzera mashandisiro ayo emafuta senge simba sosi uye inodzvinyirira yako chishuwo, ichideredza njodzi yekunyanyisa kudya uye kurema kuwana.

Kana iwe uchida kuziva zvakawanda, tarisa chinyorwa ichi pane 6 Indulgent Chikafu Izvo Zvakadzika-Carb Shamwari.

Mushure mekunge Induction Yapfuura, Unogona Zvishoma Nezvishoma Kuwedzera Kudzoka Akagwinya Carbs

Kunyangwe izvo zvaungave wakanzwa, iyo Atkins chikafu chinoshanduka.

Ingori chete mukati memavhiki maviri induction chikamu iwe chaunoda kudzikisa kutora kwako kwecarb zvinyorwa.

Mushure mekudzidziswa kwapera, unogona zvishoma nezvishoma kuwedzera zvakare zvine hutano macarbb yakadai seakakwira-carb miriwo, michero, michero, mbatatisi, nyemba uye zviyo zvine hutano senge oats uye mupunga.

Nekudaro, mikana ndeyekuti iwe unozofanirwa kugara zvine mwero yakaderera-carb yehupenyu hwese, kunyangwe kana iwe ukasvika kune yako uremu zvinangwa.

Kana iwe ukatanga kudya zvakafanana zvekare zvikafu zvakare zvakaenzana zvakaenzana sepakutanga, iwe unozodzosera huremu. Izvi ndezvechokwadi pane chero huremu hwekudya uremu.

Zvakadiniko nezveVarimi?

Izvo zvinokwanisika kuita iyo Atkins chikafu semunhu wezvinomera (uye kunyange vegan), asi zvakaoma.

Unogona kushandisa soy-based chikafu cheprotein uye udye yakawanda nzungu nembeu. Mafuta omuorivhi nekokonati mafuta akanakisa emiti-akavakirwa mafuta manyuko.

Lacto-ovo-vezvinodyiwa vanogona zvakare kudya mazai, chizi, ruomba, rinorema kirimu uye zvimwe zvine mafuta emukaka akawanda.

Semuenzaniso Atkins Menyu kwevhiki imwe chete

Iyi ndiyo yemuenzaniso mameseji kwevhiki imwe pane iyo Atkins chikafu.

Iyo inokodzera chikamu cheiyo induction, asi iwe unofanirwa kuwedzera mimwe yepamusoro-carb miriwo uye mimwe michero apo iwe uchienderera kune zvimwe zvikamu.

Muvhuro

• Kudya kwemangwanani: Mazai nemiriwo, zvakakangwa mumafuta ekokonati.
• Kwekudya kwemasikati: Chicken saladi nemafuta emuorivhi, uye mashoma nzungu.
• Kudya kwemanheru: Steak uye veggies.

Chipiri

• Kudya kwemangwanani: Bhekoni nemazai.
• Kwekudya kwemasikati: Leftover huku nemiriwo kubva husiku hwapfuura.
• Kudya kwemanheru: Bunless cheeseburger, ine miriwo uye bota.

Chitatu

• Kudya kwemangwanani: Omelet ine miriwo, yakakangwa muhotela.
• Kwekudya kwemasikati: Shrimp saladi nemafuta emuorivhi.
• Kudya kwemanheru: Ground-nyama yemombe inomhanyisa fry, ine mavegi.

China

• Kudya kwemangwanani: Mazai uye maveji, akachekwa mumafuta ekokonati.
• Kwekudya kwemasikati: Leftover inomutsa fry kubva pakudya kwemanheru husiku hwapfuura.
• Kudya kwemanheru: Salmon ine bota nemiriwo.

Chishanu

• Kudya kwemangwanani: Bhekoni nemazai.
• Kwekudya kwemasikati: Chicken saladi nemafuta emuorivhi uye nzungu nzungu.
• Kudya kwemanheru: Meatballs nemiriwo.

Mugovera

• Kudya kwemangwanani: Omelet nemiriwo dzakasiyana siyana, yakakangwa muhotela.
• Kwekudya kwemasikati: Leftover meatballs kubva husiku hwapfuura.
• Kudya kwemanheru: Nguruve dzinogurwa nemiriwo.

Svondo

• Kudya kwemangwanani: Bhekoni nemazai.
• Kwekudya kwemasikati: Leftover yenguruve chops kubva husiku hwapfuura.
• Kudya kwemanheru: Yakabikwa huku mapapiro, iine imwe salsa uye veggies.

Ita shuwa yekusanganisa akasiyana siyana miriwo mukudya kwako.

Kune mimwe mienzaniso mishoma yezvakanaka uye zvinogutsa zvakaderera-carb chikafu, tarisa chinyorwa ichi pa7 Hutano Hwakaderera-Carb Kudya muMaminetsi gumi.

Hutano Hwakadzika-Carb Snacks

Vazhinji vanhu vanonzwa kuti kuda kwavo kunodzikira pakudya kweAtkins.

Ivo vanowanzo kunzwa zvakanyanya kupfuura kugutsikana ne3 kudya pazuva (dzimwe nguva chete 2).

Nekudaro, kana iwe uchinzwa nzara pakati pekudya, heano mashoma mashoma anokurumidza kudya kwakanaka.

• Zvasara.
• Iza rakaoma-kubikwa kana maviri.
• Chidimbu chechizi.
• Chidimbu chenyama.
• Chitsama nzungu.
• Imwe yogati yechiGreek.
• Maoriki uye kirimu yakarova.
• Vana karoti (chenjera panguva yekuiswa).
• Zvibereko (mushure mekunyorwa).

Maitiro Ekutevera Iyo Atkins Kudya Kana Uchidya Kunze

Zviri chaizvo zviri nyore kwazvo kutevera iyo Atkins kudya kune akawanda maresitorendi.

1. Wana mimwe miriwo pachinzvimbo chechingwa, mbatatisi kana mupunga.
2. Raira chikafu chakavakirwa pane yakakora nyama kana hove ine mafuta.
3. Tora imwe sosi, mafuta kana maorivhi nechikafu chako.

Rakareruka Rondedzero Yekutenga yeiyo Atkins Kudya

Iwo mutemo wakanaka wekutenga pamhedzisiro yechitoro. Apa kazhinji panowanikwa zvekudya zvese.

Kudya organic hakuna kudikanwa, asi gara uchienda kune yakasarudzika sarudzo inoenderana neyako bhajeti.

• Chikafu: Nzombe, huku, gwayana, nyama yenguruve, bhekoni.
• Hove dzakakora: Salmon, trout, nezvimwe.
• Shrimp uye shellfish.
• Mazai.
• Dairy: Yechi yoghurt, inorema kirimu, ruomba, chizi.
• Muriwo: Sipinachi, kare, lettuce, madomasi, broccoli, kolifulawa, asiparagasi, hanyanisi, nezvimwe.
• Zvibereko: Blueberries, strawberries, nezvimwewo.
• Nuts: Maamondi, macadamia nzungu, walnuts, hazelnuts, nezvimwe.
• Mbeu: Mbeu yezuva (sunflower), mbeu yemanhanga, nezvimwe.
• Zvibereko: Maapuro, mapepa, maorenji.
• Kokonati mafuta.
• Maorivhi.
• Yakawedzera mhandara yemafuta emuorivhi.
• Chokoreti yakasviba.
• Makotapeya.
• Condiments: Gungwa munyu, mhiripiri, turmeric, sinamoni, gariki, parsley, nezvimwe.

Inokurudzirwa zvakanyanya kubvisa yako pantry yezvose zvisina hutano zvekudya uye zvigadzirwa. Izvi zvinosanganisira ice cream, masoda, zviyo zvemangwanani, chingwa, majusi uye zvekubheka svutuguru uye furawa yegorosi.

Icho Chinokosha

Kana iwe uri wakakomba nezvekudya kweAtkins, funga kutenga kana kukwereta rimwe remabhuku eAtkins uye ingo tanga nekukurumidza sezvazvinogona.

Izvo zvataurwa, gwara rakadzama mune ino chinyorwa rinofanira kuve nezvose zvaunoda kuti ubudirire. Kuti ugadzire inodhindisa vhezheni, tinya apa.

Kuti uwane mazano eresipi, tarisa chinyorwa ichi pa 101 Hutano Hwakadzika-Carb Mapoka Anonwisa Zvinoshamisa

Pakupera kwezuva, chikafu cheAtkins inzira ine hutano uye inoshanda yekudzora huremu. Iwe hauzogumbuke.