Zakudya za Atkins: Chilichonse Chimene Muyenera Kudziwa

Zamkati

• Zakudya za Atkins Ndondomeko Ya magawo 4
• Zakudya Zomwe Muyenera Kupewa
• Zakudya Zodyera
• Zakumwa
• Mwina Idyani
• Kutulutsa Ukadatha, Mutha Kuonjezera Pang'onopang'ono Carbu Yathanzi
• Nanga Nanga Olima Masamba?
• Sample Atkins Menyu ya Sabata Limodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zakudya Zakudya Zochepa Zochepa
• Momwe Mungatsatire Zakudya za Atkins Mukamadya Kunja
• Mndandanda Wosavuta Wogulira Zakudya za Atkins
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chakudya cha Atkins ndi chakudya chochepa kwambiri, chomwe chimalimbikitsa kutsitsa thupi.

Omwe amalimbikitsa zakudyazi akuti mutha kuonda mukamadya zomanga thupi komanso mafuta momwe mungafunire, bola ngati mungapewe zakudya zamafuta ambiri.

M'zaka 12 zapitazi, maphunziro opitilira 20 awonetsa kuti zakudya zamafuta ochepa osafunikira kuwerengera kalori ndizothandiza kuti muchepetse ndipo zimatha kuyambitsa kusintha kwakuthupi.

Zakudya za Atkins poyamba zidalimbikitsidwa ndi dokotala Dr. Robert C. Atkins, yemwe adalemba buku logulitsidwa kwambiri za izi mu 1972.

Kuyambira pamenepo, zakudya za Atkins zakhala zikudziwika padziko lonse lapansi ndi mabuku ambiri omwe adalembedwa.

Zakudyazo zimawoneka ngati zopanda thanzi komanso zowonongedwa ndi azachipatala, makamaka chifukwa cha mafuta ambiri. Komabe, kafukufuku watsopano akusonyeza kuti mafuta okhutira alibe vuto (,).

Kuyambira pamenepo, chakudyacho chaphunziridwa bwino ndikuwonetsedwa kuti chimapangitsa kuti munthu achepetse thupi komanso kusintha kwambiri shuga m'magazi, "chabwino" cholesterol ya HDL, triglycerides ndi zina zolembera zaumoyo kuposa zakudya zamafuta ochepa (3, 4).

Ngakhale kukhala ndi mafuta ambiri, sikuti kumabweretsa "cholesterol" choyipa cha LDL pafupifupi, ngakhale izi zimachitika pagulu la anthu ().

Chifukwa chachikulu chomwe chakudya chotsika ndi carb chimathandiza kwambiri kuti muchepetse thupi ndikuti kuchepa kwa ma carbs komanso kuchuluka kwa mapuloteni kumapangitsa kuti mukhale ndi njala yocheperako, kukupangitsani kudya ma calories ochepa osaganizira za izi (,).

Mutha kuwerenga zambiri zamaubwino azakudya zamafuta ochepa munkhaniyi.

Zakudya za Atkins Ndondomeko Ya magawo 4

Zakudya za Atkins zidagawika magawo anayi:

• Gawo 1 (kupatsidwa ulemu): Pansi pa 20 magalamu a carbs patsiku kwa milungu iwiri. Idyani mafuta ambiri, mapuloteni ambiri, okhala ndi masamba ochepa kwambiri ngati masamba obiriwira. Izi zimayambitsa kuchepetsa kulemera.
• Gawo 2 (kugwirizanitsa): Pang'onopang'ono onjezerani mtedza, masamba otsika kwambiri ndi zipatso zochepa kubwerera ku zakudya zanu.
• Gawo 3 (kukonza bwino): Mukakhala pafupi kwambiri ndi cholinga chanu cholemera, onjezerani ma carbs pazakudya zanu mpaka kuchepa kwamafuta kutsika.
• Gawo 4 (kukonza): Apa mutha kudya ma carbs ambiri athanzi momwe thupi lanu lingalekerere osapezanso kunenepa.

Komabe, magawo awa ndi ovuta pang'ono ndipo mwina sangakhale ofunikira. Muyenera kutaya thupi ndikuzisunga pokhapokha mutatsatira dongosolo lakudya pansipa.

Anthu ena amasankha kudumpha gawo lonse ndikuphatikiza ndiwo zamasamba ndi zipatso kuyambira pachiyambi. Njirayi ingakhale yothandiza kwambiri.

Ena amakonda kungokhalira kulowa mgawuni mpaka kalekale. Izi zimadziwikanso kuti chakudya chotsika kwambiri cha carb ketogenic (keto).

Zakudya Zomwe Muyenera Kupewa

Muyenera kupewa zakudya izi pa zakudya za Atkins:

• Shuga: Zakumwa zozizilitsa kukhosi, timadziti ta zipatso, makeke, maswiti, ayisikilimu, ndi zina zambiri.
• Mbewu: Tirigu, malembo, rye, balere, mpunga.
• Mafuta a masamba: Mafuta a soya, mafuta a chimanga, mafuta amtengo wapatali, mafuta a canola ndi ena ochepa.
• Mafuta a Trans: Kawirikawiri amapezeka muzakudya zopangidwa ndi mawu oti "hydrogenated" pamndandanda wazosakaniza.
• Zakudya "zamafuta ochepa": Izi nthawi zambiri zimakhala ndi shuga wambiri.
• Masamba apamwamba kwambiri: Kaloti, turnips, ndi zina (kupatsidwa ulemu kokha).
• Zipatso zapamwamba kwambiri: Nthochi, maapulo, malalanje, mapeyala, mphesa (kupatsidwa ulemu kokha).
• Nkhunda: Mbatata, mbatata (kupatsidwa ulemu kokha).
• Nyemba: Mphodza, nyemba, nandolo, etc. (kupatsidwa ulemu yekha).

Zakudya Zodyera

Muyenera kudya zakudya zopatsa thanzi.

• Zakudya: Ng'ombe, nkhumba, mwanawankhosa, nkhuku, nyama yankhumba ndi ena.
• Nsomba zamafuta ndi nsomba: Salimoni, mumapezeka nsomba, sardine, ndi zina.
• Mazira: Mazira athanzi kwambiri ndi omega-3 opindulitsa kapena kudyetsedwa.
• Masamba otsika kwambiri: Kale, sipinachi, broccoli, katsitsumzukwa ndi zina.
• Mkaka wamafuta wathunthu: Batala, tchizi, kirimu mafuta onse yogurt.
• Mtedza ndi mbewu: Maamondi, mtedza wa macadamia, walnuts, mbewu za mpendadzuwa, ndi zina zambiri.
• Mafuta athanzi: Mafuta owonjezera a maolivi, ma coconut, ma avocado ndi mafuta a avocado.

Malingana ngati mumadya chakudya chambiri chokhala ndi mafuta okhala ndi masamba kapena mtedza ndi mafuta athanzi, mumachepa. Ndizosavuta.

Zakumwa

Nawa zakumwa zomwe ndizovomerezeka pa zakudya za Atkins.

• Madzi: Monga nthawi zonse, madzi akuyenera kukhala chakumwa chanu.
• Khofi: Kafukufuku wambiri akuwonetsa kuti khofi ali ndi ma antioxidants ambiri komanso athanzi.
• Tiyi wobiriwira: Chakumwa chopatsa thanzi kwambiri.

Mowa ndi wabwino ngakhale pang'ono. Khalani ndi vinyo wouma wopanda shuga wowonjezera ndipo pewani zakumwa zamafuta kwambiri ngati mowa.

Mwina Idyani

Pali zakudya zambiri zokoma zomwe mungadye pa zakudya za Atkins.

Izi zimaphatikizapo zakudya monga nyama yankhumba, heavy cream, tchizi ndi chokoleti chamdima.

Zambiri mwazi zimawerengedwa kuti ndizonenepa chifukwa cha mafuta komanso mafuta ambiri.

Komabe, mukakhala ndi chakudya chochepa cha carb, thupi lanu limakulitsa kugwiritsa ntchito mafuta ngati mphamvu ndikupondereza chilakolako chanu, kuchepetsa chiopsezo chodya mopitirira muyeso ndi kunenepa.

Ngati mungafune kudziwa zambiri, onani nkhani iyi pa Zakudya Zopatsa 6 Zomwe Ndi Zotsika-Carb Friendly.

Kutulutsa Ukadatha, Mutha Kuonjezera Pang'onopang'ono Carbu Yathanzi

Ngakhale zomwe mudamvapo, zakudya za Atkins ndizosinthasintha.

Ndipazaka ziwiri zokha zomwe mumafunikira kuti muchepetse kudya kwama carb.

Kutenga kumatha, mutha kuwonjezera pang'onopang'ono ma carb athanzi monga masamba apamwamba kwambiri, zipatso, zipatso, mbatata, nyemba ndi mbewu zabwino monga oats ndi mpunga.

Komabe, mwayi ndikuti muyenera kukhala ndi mafuta ochepa kwambiri pamoyo wanu, ngakhale mutakwaniritsa zolinga zanu zolemetsa.

Mukayambiranso kudya zakudya zakale zomwezo muyeso wofanana ndi kale, mumayambiranso kulemera. Izi ndizowona pazakudya zilizonse zolemetsa.

Nanga Nanga Olima Masamba?

N'zotheka kudya zakudya za Atkins monga zamasamba (ndipo ngakhale vegan), koma zovuta.

Mutha kugwiritsa ntchito zakudya zopangidwa ndi soya pamapuloteni ndikudya mtedza ndi mbewu zambiri. Mafuta a azitona ndi mafuta a kokonati ndizofunikira kwambiri popanga mafuta.

Lacto-ovo-zamasamba amathanso kudya mazira, tchizi, batala, kirimu cholemera ndi zakudya zina zamkaka zonenepa kwambiri.

Sample Atkins Menyu ya Sabata Limodzi

Izi ndi zitsanzo zamasabata sabata imodzi pazakudya za Atkins.

Ndizoyenera kutengera, koma muyenera kuwonjezera masamba apamwamba kwambiri ndi zipatso zina mukamapita ku magawo ena.

Lolemba

• Chakudya cham'mawa: Mazira ndi ndiwo zamasamba, yokazinga mafuta a kokonati.
• Chakudya: Saladi ya nkhuku ndi mafuta, ndi mtedza wambiri.
• Chakudya: Steak ndi veggies.

Lachiwiri

• Chakudya cham'mawa: Nyama yankhumba ndi mazira.
• Chakudya: Zakudya zotsalira za nkhuku ndi nyama zamasamba kuyambira usiku watha.
• Chakudya: Cheeseburger wopanda zingwe, wokhala ndi masamba ndi batala.

Lachitatu

• Chakudya cham'mawa: Omelet ndi veggies, yokazinga mu batala.
• Chakudya: Shrimp saladi ndi mafuta.
• Chakudya: Ng'ombe-yophika yophika mwachangu, ndi zophika.

Lachinayi

• Chakudya cham'mawa: Mazira ndi nyama zamasamba, zokazinga mu mafuta a kokonati.
• Chakudya: Zotsalira zimayambitsa mwachangu kuchokera pachakudya usiku watha.
• Chakudya: Salimoni ndi batala ndi ndiwo zamasamba.

Lachisanu

• Chakudya cham'mawa: Nyama yankhumba ndi mazira.
• Chakudya: Nkhuku ya nkhuku ndi mafuta ndi mtedza wambiri.
• Chakudya: Meatballs ndi masamba.

Loweruka

• Chakudya cham'mawa: Omelet ndi masamba osiyanasiyana, okazinga mu batala.
• Chakudya: Zotsala zodyera nyama usiku watha.
• Chakudya: Nkhumba zodyera ndi masamba.

Lamlungu

• Chakudya cham'mawa: Nyama yankhumba ndi mazira.
• Chakudya: Zotsalira zankhumba zankhumba kuyambira usiku watha.
• Chakudya: Mapiko ophika a nkhuku, okhala ndi salsa ndi nyama zina.

Onetsetsani kuti muli ndi masamba osiyanasiyana pazakudya zanu.

Kuti mupeze zitsanzo zingapo za chakudya chopatsa thanzi chokwanira, onani nkhaniyi pa Chakudya Chopatsa Mtima Chochepa cha 7 mu mphindi zosakwana 10.

Zakudya Zakudya Zochepa Zochepa

Anthu ambiri amamva kuti chilakolako chawo chimatsikira pa zakudya za Atkins.

Amakonda kumva kukhala osakhutitsidwa ndi zakudya zitatu patsiku (nthawi zina amangokhala 2).

Komabe, ngati mukumva njala pakati pa chakudya, Nazi zakudya zopatsa thanzi mwachangu:

• Zotsalira.
• Dzira lowiritsa kapena awiri.
• Chidutswa cha tchizi.
• Chidutswa cha nyama.
• Mtedza wambiri.
• Yogurt yachi Greek.
• Zipatso ndi kukwapulidwa kirimu.
• Kaloti zazing'ono (mosamala mukamayamwa).
• Zipatso (pambuyo polemba).

Momwe Mungatsatire Zakudya za Atkins Mukamadya Kunja

Ndizosavuta kutsatira zakudya za Atkins m'malesitilanti ambiri.

1. Pezani masamba owonjezera m'malo mwa mkate, mbatata kapena mpunga.
2. Konzani chakudya kutengera nyama yamafuta kapena nsomba zamafuta.
3. Pezani msuzi wowonjezera, batala kapena maolivi ndi chakudya chanu.

Mndandanda Wosavuta Wogulira Zakudya za Atkins

Ndi lamulo labwino kukagula pafupi ndi malo ogulitsira. Izi ndizomwe zakudya zonse zimapezeka.

Kudya organic sikofunikira, koma nthawi zonse pitani pazosankhidwa zochepa zomwe zikugwirizana ndi bajeti yanu.

• Zakudya: Ng'ombe, nkhuku, mwanawankhosa, nkhumba, nyama yankhumba.
• Nsomba zamafuta: Salimoni, mumapezeka nsomba zina, ndi zina zotero.
• Nkhanu ndi nkhono.
• Mazira.
• Mkaka: Yogurt yachi Greek, kirimu cholemera, batala, tchizi.
• Zamasamba: Sipinachi, kale, letesi, tomato, broccoli, kolifulawa, katsitsumzukwa, anyezi, ndi zina zotero.
• Zipatso: Blueberries, strawberries, ndi zina zotero.
• Mtedza: Maamondi, mtedza wa macadamia, mtedza, mtedza, ndi zina zambiri.
• Mbewu: Mbeu za mpendadzuwa, mbewu za dzungu, ndi zina zambiri.
• Zipatso: Maapulo, mapeyala, malalanje.
• Mafuta a kokonati.
• Maolivi.
• Mafuta owonjezera a maolivi.
• Chokoleti chakuda.
• Zolemba.
• Zokometsera: Mchere wamchere, tsabola, turmeric, sinamoni, adyo, parsley, ndi zina zambiri.

Ndikulimbikitsidwa kwambiri kuti muchotse zakudya zanu zopanda thanzi komanso zosakaniza. Izi zikuphatikizapo ayisikilimu, masodasi, chimanga cham'mawa, buledi, timadziti ndi zinthu zophika monga shuga ndi ufa wa tirigu.

Mfundo Yofunika Kwambiri

Ngati mukutsimikiza za zakudya za Atkins, lingalirani kugula kapena kubwereka imodzi mwabuku la Atkins ndikungoyambira posachedwa.

Izi zikunenedwa, wowongolera mwatsatanetsatane m'nkhaniyi ayenera kukhala ndi zonse zomwe mungafune kuti muchite bwino. Kuti mupange mtundu wosindikiza, dinani apa.

Kuti mupeze malingaliro azakudya, onani nkhaniyi pa Maphikidwe a Healthy Low-Carb 101 Omwe Amakonda Zosangalatsa

Kumapeto kwa tsikulo, zakudya za Atkins ndi njira yabwino komanso yothandiza yochepetsera thupi. Simudzakhumudwitsidwa.