Pele u qala lenaneo le tloaelehileng la ho lahla boima ba Atkins ho na le lipotso tsa bohlokoa tseo u lokelang ho li botsa. Lijo tsa Atkins li sebetsa joang? Hona na ho ja dijo tsa Atkins ho sebetsa haeba o batla ho fokotseha mme o boloke lithane tsa tsona li le ntle?
Morero oa Atkins o fetile liphetoho tse kholo lilemong tsa morao tjena. Haeba u ntse u nahanisisa ka ho ja, sebelisa tataiso ena ho bona hore na moralo o nepahetse ho uena le hore na u ka 'na ua theola boima ba' mele.
Lijo tsa Atkins li Sebetsa Joang?
Atkins ke e 'ngoe ea lijo tse nang le lik'habohaedreite tse fokolang haholo. E thehiloe ke Dr. Robert Atkins lilemong tsa bo-1970, lenaneo la pele la tahlehelo ea boima e ile ea nyatsoa haholo lilemong tse qalang kaha e ne e kenyeletsa maemo a phahameng a mafura le liprotheine tse ngata. Empa ho tloha ka nako eo, ho tsebahala ha lijo tse fokolang tsa carb ho phatlohile le liphetoho tse ncha tsa morero oa Atkins li fumane ho amoheloa ho batho ba bangata-empa eseng metse eohle e lahleheloang ke boima ba 'mele.
Dieters ea sebelisang morero oa hona joale oa Atkins o ithuta ho bala marang-rang a marang-rang ho theola boima ba 'mele. Moralo oa Atkins o na le mekhahlelo e mene:
- Phase ea ho Koetlisa . Ka libeke tse peli kapa nako e teletsana, dieters e boloka li-carbs tsa letlooa ka tlaase.
- Ho leka-lekanya Phase. Dieters e kenyeletsa butle-butle ligrama tsa carbs e le hore li fumane molemo o motle oa li-carbohydrate.
- Phase e Ntle ea ho Finyella . Dieters e etsa li-tweaks tse nyane ho finyella pakane ea tsona boima le bonyane ka khoeli.
- Tlhokomelo ea bophelo bohle. Dieters o tsoela pele ho ja lijo tse nang le phepo e nang le lik'habohaedreite tse fokolang ho boloka sepheo sa bona e le boima.
Morero o Molemohali oa Uena
Lenaneo la Atkins le fana ka merero e 'meli ea mefuta e sa tšoaneng ea dieters.
- Atkins 20: Morero oa Atkins 20 ke oona oo batho ba bangata ba tla o nka e le moralo oa Atkins oa khale. Dieters lenaneong lena le qala ho ja li-carbs tse 20 feela ka letsatsi. Dieters o ja meroho e fapaneng e amohelehang, ea motheo, nama ea chisi le mafura a phetseng hantle ho finyella litlhoko tsa bona tsa matla. Kamora libeke tse peli ho Atkins 20, dieters e qala ho eketsa monokotsoai le linate ka li-increb tse hlano tsa carb. Joale butle-butle ba ithuta ho kenyelletsa khetho e ntle ea lik'habohaedreite ho fihlella le ho boloka sepheo sa bona boima.
- Atkins 40: Leano lena le fana ka lenaneo le phutholohileng haholoanyane moo dieters e jang lihlopha tsohle tsa lijo ho tloha letsatsing la pele. Morero o etselitsoe batho ba nang le lik'hilograma tse 40 kapa tse seng kae ho lahleheloa ke tsona. Dieters o qala karolo ea pele ea moralo ka ho ja ligrama tse 40 tsa carbs ka letsatsi ka meroho, litholoana, linate, limela le lipeo kaofela. Ha dieters e atamela boima ba 'mele ea tsona, li eketsa li-carbs ka li-increment tse 10 tsa carb tse ngata ho fumana carb ea bona e "monate" ho boloka boima ba bona bo botle .
Kamoo U ka E Etsang Hore e U Sebetse
Ha ho lijo tse sebetsang ho bohle. Ntho ea bohlokoa ke ho ja lijo tse lumellanang le tsela eo u phelang ka eona e le hore u ka khomarela nako e telele ho fihlela lipakane tsa hau le ho boloka 'mele oa hao o mocha. Haeba u khetha lijo tsa Atkins, tsena ke lintho tse 'maloa tseo u ka li lebellang.
- Ho laola karolo. Ho fapana le tumelo e tloaelehileng, taolo ea likarolo e hahoa tsamaisong ea Atkins. Kahoo u se ke ua rera ho itlopa joala, botoro, chisi le bacon libeke tse ngata hore u fokotse boima ba 'mele. Dieters on the Atkins 40, mohlala, ba hopotsoa hore ba je liproteine tse tharo ho isa ho tse 6 ho ea ka li-proteine letsatsi ka leng 'me li-serving tse peli ho isa ho tse 4 ka letsatsi.
- Ho noa joala haholo. Ho noa joala ha ho khothaletsoe libeke tse seng kae tse qalang ka morero oa Atkins. Joale ha u ntse u tsamaea ka moralo, joala bo lokela ho ba boemong ba ho finyella le ho boloka sepheo sa hao.
- Ho bala carbs ea letlooa. Ha ho hlokahale hore u bale lik'hilojule sethaleng sa Atkins, empa o hloka ho bala marang-rang a marang-rang. Bakeng sa batho ba bang, ts'ebetso ena e ka ba e tsotehang haholo hobane ho bala carbs ea net ho nka mosebetsi o monyenyane. Empa websaeteng ea Atkins le lenaneo le bonolo ho sebelisa ho etsa hore linomoro li be bonolo.
- Ho tlosoa Carb. Hobane lijo tse tloaelehileng tsa Amerika li tletse lik'habohaedreite, e ka ba phephetso ho fokotsa li-carbs ho theola boima ba 'mele . Dieters e meng e tletleba ka hlooho, matla a tlase, le boikutlo bo nyahamisang nakong ea pele ea lijo.
- Phello e potlakileng. Hobane karolo ea tlhahiso ea lijo tsa Atkins ke (bakeng sa batho ba bangata) phetoho e khōlō ho lijo tsa bona tse tloaelehileng, ba latelang lijo ba atisa ho lahleheloa ke lisenthimithara le ho boima ka potlako nakong ea mathoasong a morero ona. Bahlahlobisisi ba lijo, leha ho le joalo, ba tla bolela hore sethaleng sena sa pele se thata haholo ho se latela.
Ha e le hantle, dieter leha e le efe e ka ea carb e tlase ntle le ho ea Atkins. Empa ho ea ka setsebi se seng, Atkins o fana ka sebopeho se thusang dieters ho lahleheloa ke boima ba 'mele. Marie Spano, MS, RD, CSCS, CSSD. Marie ke setsebi sa phepo e nepahetseng se entseng mosebetsi lebitsong la Atkins. O re "ho ba le lenane la ho latela ho ka fana ka tataiso, litlhahiso, mehopolo ea recipe le sechaba sa marang-rang sa batho ba sebetsang sepheo se le seng. Atkins ke moeta-pele ka lijo tse tlaase tsa lik'habohaedreite 'me ba thusitse batho ho theola boima ba' mele le liphetoho tse fapaneng tsa lijo tse tlaase tsa lik'habohaedreite ka lilemo tse fetang 40. "
Ho sebetsana le ho qeta
Dieters e meng e belaela ka ho betoa nakong ea Atkins induction . Le hoja boemo bona bo sa etsehale ho motho e mong le e mong, ho na le lintho tse seng kae tseo u ka li etsang ho fokotsa ho imeloa nakong ea tlhahiso-pele le mehato e 'maloa eo u ka e nkang ho e thibela.
Ntlha ea pele, etsa bonnete ba hore u noa metsi a mangata karolong ena ea pele ea morero oa Atkins. Litsebi tsa lenaneo li khothalletsa hore u noe bonyane likhalase tse robeli tse 8 ka letsatsi. Ka mor'a moo, shebella lijo tsa caffeine. Ha u lumelloa ho noa joala joaloka kofi e ntšo kapa tee, cafeine e ka sebetsa joaloka diuretic . Kahoo u ka 'na ua felloa ke metsi ha u noa haholo' me u fumana boipheliso ka lebaka la seo.
Ebe o khetha lik'habohaedreite tse fokolang ka hloko. Haeba u ja li-carb tse ntle tse nang le fiber, u tla khothalletsa ts'ebetso ea phepo e nepahetseng le mekhoa ea 'mele. Atkins o khothalletsa ho ja bonyane ligrama tse 12-15 tsa lik'habohaedreite ho tloha meroho le meroho e meng.
Qetellong, haeba u e-na le botsoako nakong ea tlhahiso ea Atkins, lenane lena le khothalletsa hore u "tsoakane le sapole kapa li-husk tse ngata ka senoelo kapa metsi a mangata le ho noa letsatsi le leng le le leng. Kapa kopanya mobu o tsitsitseng kapa o fafatsa khalase ka salate kapa meroho. "
Na e Sebetsa Nako e Telele?
Lijo tsa Atkins li ithutile haholo ka lilemo. Lijo tse ling tse tlaase tsa lik'habohaedreite li 'nile tsa ithutoa hape, hangata li bapisoa le merero ea lik'habohaedreite e itekanetseng kapa e phahameng. Liphuputso tse ngata li bontša ho lahleheloa ke boima ba 'mele le Atkins ka nako e telele, hafeela dieters e khomarela moralo. Empa ho khomarela lijo ho ka ba thata ho batho ba bangata.
Na u lokela ho leka lijo tsa Atkins ho fokotsa boima ba 'mele? Bangoli ba lithuto tse 'maloa tsa lijo tsa morao-rao ba atisa ho fihlela qeto e tšoanang: khetha leha e le efe moralo oo u tla o khomarela. Phapang pakeng tsa phepo e 'ngoe le e' ngoe ha e na ho lekaneng ho fumana hore ho ja lijo leha e le life feela ke pheko e phethahetseng ea ho lahleheloa ke boima ba 'mele. Hlahloba tsela eo u phelang ka eona le lintho tseo u li ratang ho fumana lijo tseo u ka li phelisang le ho li boloka bophelong.
Lisebelisoa:
Dansinger ML, Gleason J, Griffith JL, Selker HP, Schaefer EJ. "Ho bapisoa ha Atkins, Ornish, Watcher Weight, le Lijo tsa Libaka bakeng sa Tahlehelo ea Boima ba 'mele le Mafu a Pelo Ho Fokotsa Likotsi: Tlhahlobo e sa Lebelloang." JAMA. La 5 January, 2005.
Renée Atallah, MSc, Kristian B. Filion, PhD, Susan M. Wakil, MD, Jacques Genest, MD, Lawrence Joseph, PhD, Paul Poirier, MD, PhD, Stéphane Rinfret, MD, SM, Ernesto L. Schiffrin, MD, PhD le Mark J. Eisenberg, MD, MPH. "Liphello tsa nako e telele tsa lijo tse 4 tse tloaelehileng tsa ho lahleheloa ke 'mele le lisosa tsa kotsi tsa pelo. Tlhahlobo e hlophisitsoeng ea liteko tse laoloang ka nako e telele" Tsamaiso: Boleng ba Motlakase le Liphello ka la 11 November, 2014.
Johnston BC, Kanters S, Bandayrel K, et al. "Ho bapisoa le ho lahleheloa ke 'mele oa lits'ebeletso tsa mefuta e mengata ea ho ja boima ba' mele ho batho ba baholo haholoanyane le ba nang le bokooa." JAMA. La 3 September, 2014.
Gudzune KA, Doshi RS, Mehta AK, Chaudhry ZW, Jacobs DK, Vakil RM, et al. "Ts'ebetso e ntle ea Litsamaiso tsa ho Lahleheloa ke Boima ba Khoebo: Tlhahlobo ea Ts'ebetso e Nchafalitsoeng." Annals of Medicine Internal Ka 7, 2015.