Okuqukethwe
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1694 Kcal.
Lokhu kudla kufike kithi kusuka entshonalanga futhi emgodini wayo kuqukethe umkhawulo enanini lama-carbohydrate. Ngokungafani nakho konke okunye ukudla, ngaphandle kokukhetha, i-Atkins yokudla icabangela izici zomzimba wakho. Eqinisweni, ukudla kwe-Atkins kuyinkimbinkimbi yokudla uqobo kanye nohlelo lokudla okunempilo (indlela yokudla uqobo lwenziwa kanye, futhi uhlelo lokudla okunempilo ligcina isisindo sakho sisebangeni elivunyelwe).
Lokhu kudla kulandelwa ngempumelelo osaziwayo bakwamanye amazwe nabasekhaya kanye nabantu abadumile bezepolitiki. Ukudla okudumile kweKremlin kusebenzisa umgomo ofanayo. Isazi sokudla, uDkt. Atkins, ngokugunyazwa kudinga ukuyeka ngokuphelele noma imuphi umuthi emavikini amabili okuqala okudla - okuzodinga ukubonisana nodokotela. Ukunciphisa ama-carbohydrate ekudleni kuzosho ukwehlisa ushukela wegazi - nakho okudinga ukubonisana nodokotela.
Ukudla kuyaphikiswa: ngesikhathi sokukhulelwa - kungathikameza ingane, ngesikhathi sokuncelisa - isizathu esifanayo, kukhona ukwehluleka kwezinso - ukuguquguquka kwamazinga kashukela kanye nabanye abaningi.
Ukudla kwe-Atkins kuyisigaba ezimbili - esigabeni sokuqala, esihlala izinsuku ezingu-14, umzimba wakho uzothola inani elincane elidingekayo lama-carbohydrate - elizoqondanisa ibhalansi yekhalori ngenxa yezindleko zezinsiza zangaphakathi ezivela kumafutha omzimba - ukulahlekelwa isisindo esiphezulu. . Ngemuva kwezinsuku eziyi-14, umkhawulo wokuqukethwe kwekhalori yemikhiqizo uyasuswa, kepha umkhawulo enanini lama-carbohydrate uhlala - lokhu kuyinkimbinkimbi yokudla - inani eliphakeme linqunywa ngamunye ngokusekelwe ezicini zomzimba wakho - ukulawula isisindo njalo. kanye nokulungiswa kwebhalansi ye-carbohydrate cishe kukho konke ukuphila.
Phakathi namasonto amabili okuqala, inani lama-carbohydrate akufanele leqe amagremu angama-20 ngosuku. Inani elilinganiselwe lale pharamitha kubantu abaningi lingama-gramu angama-40 (ukwedlula kuzoholela ekukhuluphaleni - okuyisimo sabantu abakhuluphele ngokweqile - ama-carbohydrate namafutha adliwe ngasikhathi sinye awafakwa ngendlela efanayo - ama-carbohydrate njengomthombo wamandla aqediwe ngokuphelele ukugcina izidingo zanamuhla, futhi ingxenye yamafutha igcinwa - uma bekukhona insalela yawo - umzimba wethu uyakwazi ukuwagcina kuphela - lokhu kuyimizimba yethu).
Isibalo esingamagremu angu-20 sifinyeleleka kalula - amathisipuni angu-3 nje kashukela ogayiwe etiyeni lakho noma ebhanini - ngakho-ke akukho ukudla okusheshayo noma ukudla okulula. Ukuze uvimbele izimo ezinjalo, uhlu lwemikhiqizo evunyelwe njalo futhi nganoma yiliphi inani (ngokwemibandela) seluhlanganisiwe - kusobala ukuthi isinyathelo sakho sishiwo - akukho okweqile - sidla kuphela uma kunomuzwa wokulamba - awekho ama-chips. ochungechungeni.
- noma iyiphi inhlanzi (kokubili ulwandle nomfula)
- noma iyiphi inyoni (kufaka phakathi umdlalo)
- noma yikuphi ukudla kwasolwandle (umkhawulo wenani lama-oyster - kodwa kungcono ukubala iresiphi kusengaphambili)
- kunoma yiluphi uhlobo lwamaqanda (ungakwazi futhi inkukhu nezigwaca)
- noma yimuphi ushizi oqinile (kwezinye izinhlobo kukhona umkhawulo ngobuningi - bala iresiphi kusengaphambili)
- zonke izinhlobo zemifino (ezingadliwa ziluhlaza)
- noma imaphi amakhowe amasha
Umkhawulo owengeziwe - awukwazi ukudla ukudla okwenziwa nsuku zonke kwama-carbohydrate kuhlangene namaprotheni (izinkukhu, inyama) namafutha ngesikhathi esisodwa. Kuyadingeka ukugcina isikhathi samahora ama-2. Akukho mkhawulo onjalo ekuhlanganisweni kwamaprotheni namafutha.
Uhlu lwemikhiqizo enqatshelwe:
- utshwala nganoma yiluphi uhlobo
- amafutha emvelaphi yokufakelwa
- ushukela nganoma yiluphi uhlobo (ngaphandle kwalokho hamba ngaphezu kwesabelo sansuku zonke sokudla)
- izithelo (zonke zinokuqukethwe okuphezulu kwama-carbohydrate - ngisho nelamula eliphakathi linamagremu acishe abe ngu-5)
- imifino enesitashi esiphezulu (amazambane, ummbila - bala iresiphi)
- i-confectionery (konke kuqukethe ushukela)
- izimpahla ezibhakiwe (isitashi esiphezulu)
Uhlu lwemikhiqizo enenani elilinganiselwe
- iklabishi
- squash
- uphizi
- utamatisi
- u-anyanini
- ukhilimu omuncu (i-analogue ephansi yekhalori yekhilimu omuncu) kanye nenani leminye imikhiqizo.
Ungaphuza kokubili amanzi ajwayelekile namaminerali, itiye, nekhofi, kanye ne-Coca-Cola Light - noma yisiphi isiphuzo esingenawo ama-carbohydrates (ngokwesibonelo, ingilazi yejusi yamagilebhisi iqukethe cishe amagremu angu-30 wama-carbohydrates - futhi lokhu ngokusobala kuningi kakhulu kwansuku zonke. imfuneko).
Isigaba sesibili sokudla silula kakhulu - umzimba usuvele ujwayele imikhawulo eminingana, futhi imetabolism ihlelwa kabusha ekusetshenzisweni kwezinqolobane zangaphakathi zamafutha.
Ukuvunyelwa kwansuku zonke kwama-carbohydrate kusondela cishe kuma-gramu angama-40 (kumuntu ngamunye ngamunye). Kepha manje ukulawulwa kwesisindo okuqhubekayo kuyadingeka - ukwehla kwamafutha omzimba kuzoqhubeka (kepha kuhamba kancane). Lapho usufinyelele isisindo sakho esifanele, ungangeza kancane kancane ukudla kwe-carbohydrate kwimenyu - kuze kube yilapho isisindo siqala ukukhuphuka - leli kuzoba ileveli yakho ye-carbohydrate (isilinganiso sakho). Ngokuzayo, iya kuleli zinga - uzoqala ukukhuluphala - futhi okuphambene nalokho.
Vele, ngokuzayo, kungenzeka uvumele ukweqisa okuthile ngezizathu ezizwakalayo - ngokwesibonelo, uhambo lweholide oluhambisana notshwala - kuyacaca ukuthi uzothola isisindo esithe xaxa - unciphise ukudla kwakho kwe-carbohydrate kube ngamagremu angama-20 ngosuku - njengasesigabeni sokuqala - uze ulethe isisindo sakho kokujwayelekile.
Ngakolunye uhlangothi, ukudla kulula kakhulu futhi kulula ukukwenza - imingcele ayibalulekile futhi kulula ukuyenza. Ukudla okuvunyelwe ukudla kufaka phakathi ukudla okungavunyelwe ngokuphelele kwezinye izidlo (ukhilimu omuncu, amaqanda, ushizi, inyama kanye nemikhiqizo yenyama). Ukudla kwe-Atkins kuphumelela kakhulu - ngokulandela izincomo zayo, uzonciphisa kancane kodwa ngokuqinisekile isisindo esijwayelekile. Inzuzo engangabazeki yokudla kwe-Atkins ukujwayelekile kokudla kanye ne-metabolism. Lokhu kufanele futhi kubandakanye ukungabikho kwemikhawulo enanini nesikhathi sokudla.
Ukudla kwe-Atkins akulinganiswanga ngokuphelele (kepha maqondana nalokhu kuphakeme kaningi kunokunye ukudla) - kungadingeka ukuthatha ezinye izakhiwo zamavithamini namaminerali. Ububi bokudla kwe-Atkins isikhathi sayo - ukulawula ibhalansi yama-carbohydrate impilo yakho yonke. Vele, isidingo sokubalwa kokuqala kwezindlela zokupheka ngokusho kwamatafula sikuthinta kabi lokhu kudla.