Zakudya za Atkins: ndi chiyani, zomwe muyenera kudya, magawo ndi menyu
Zamkati
- Zakudya zololedwa
- Magawo a Zakudya za Atkins
- Gawo 1: Kuchepetsa
- Gawo 2 - Kuchepetsa Kuonda
- Gawo 3 - Kukonzekereratu
- Gawo 4 - Kukonzanso
- Zakudya za Atkins
- Onani vidiyo yotsatirayi ndikuwonanso momwe mungapangire zakudya zochepa za Carb kuti muchepetse kunenepa:
Zakudya za Atkins, zomwe zimadziwikanso kuti zakudya zamapuloteni, zidapangidwa ndi katswiri wazachipatala waku America Dr. Robert Atkins, ndipo zimakhazikitsidwa poletsa kumwa kwamahydrohydrate ndikuwonjezera kudya kwa mapuloteni ndi mafuta tsiku lonse.
Malinga ndi dotolo, ndi njirayi thupi limayamba kugwiritsa ntchito mafuta omwe apezeka kuti apange mphamvu zama cell, zomwe zimapangitsa kuti muchepetse thupi komanso kuwongolera bwino magazi m'magazi ndi cholesterol komanso triglyceride m'magazi.
Zakudya zololedwa
Zakudya zomwe zimaloledwa mu zakudya za Atkins ndizomwe zilibe chakudya chokwanira kapena chomwe chimakhala ndi zinthu zochepa kwambiri, monga dzira, nyama, nsomba, nkhuku, tchizi, batala, maolivi, mtedza ndi mbewu, mwachitsanzo.
Pazakudyazi, zakumwa zam'madzi zam'madzi zamasiku onse zimasiyanasiyana kutengera magawo a kuchepa thupi, kuyambira ndi 20 g patsiku. Zakudya zam'madzi zimapezeka, makamaka pazakudya monga mkate, pasitala, mpunga, zotsekemera, masamba ndi zipatso, mwachitsanzo. Onani mndandanda wonse wazakudya zamafuta azakudya.
Magawo a Zakudya za Atkins
Zakudya za Atkins zimakhala ndi magawo anayi, monga tawonetsera pansipa:
Gawo 1: Kuchepetsa
Gawoli limatenga milungu iwiri, ndikumagwiritsa ntchito magalamu 20 okha azakudya patsiku. Zakudya zamapuloteni, monga nyama ndi mazira, komanso zakudya zamafuta, monga maolivi, batala, tchizi, mkaka wa kokonati ndi masamba monga letesi, arugula, mpiru, nkhaka, kabichi, ginger, endive, radish, bowa, Amamasulidwa. chives, parsley, udzu winawake ndi chicory.
Pachigawo chino, kuyerekezera kofulumira koyamba kumayenera kuchitika.
Gawo 2 - Kuchepetsa Kuonda
Pachigawo chachiwiri amaloledwa kudya magalamu 40 mpaka 60 a mavitamini patsiku, ndipo kuwonjezeka kumeneku kuyenera kukhala magalamu 5 okha pa sabata. Gawo 2 liyenera kutsatiridwa mpaka kulemera komwe kukufunidwa kufikidwe, ndipo zipatso ndi ndiwo zamasamba zitha kuwonjezedwa pazosankha.
Chifukwa chake, kuwonjezera pa nyama ndi mafuta, zakudya zotsatirazi zitha kuphatikizidwanso pazakudya: mozzarella tchizi, tchizi ta ricotta, curd, mabulosi abulu, rasipiberi, vwende, sitiroberi, amondi, mabokosi, mbewu, macadamia, pistachios ndi mtedza.
Gawo 3 - Kukonzekereratu
Mu gawo lachitatu timaloledwa kudya mpaka magalamu 70 amadzimadzi patsiku, ndikofunikira kuwona ngati kunenepa kumachitika panthawiyi. Mukawona kuwonjezeka kwa kulemera mukamadya 70 g ya carbohydrate patsiku, muyenera kuchepetsa kuchuluka kwa 65 g kapena 60 g, mwachitsanzo, mpaka mutapeza gawo loyenera la thupi lanu, pomwe mutha kupita gawo 4 .
Pakadali pano zakudya zotsatirazi zitha kuchitika: dzungu, karoti, mbatata, mbatata, chilazi, chinangwa, nyemba, nandolo, mphodza, phala, phala la mpunga, mpunga ndi zipatso monga maapulo, nthochi, yamatcheri, mphesa, kiwi, guava , mango, pichesi, maula ndi mavwende.
Gawo 4 - Kukonzanso
Kuchuluka kwa zakabohydrate zomwe ziyenera kudyedwa zidzakhala zomwe zimapangitsa kuti thupi likhale lolimba, lomwe lidapezeka mgawo lachitatu la njirayi. Pakadali pano, chakudyacho chakhala kale moyo, womwe uyenera kutsatiridwa nthawi zonse polemera komanso kusamalira thanzi.
Zakudya za Atkins
Tebulo lotsatirali likuwonetsa menyu yazakudya zilizonse:
| Akamwe zoziziritsa kukhosi | Gawo 1 | Mzere 2 | Gawo 3 | Gawo 4 |
| Chakudya cham'mawa | Kofi wopanda shuga + mazira 2 okazinga ndi tchizi cha parmesan | 2 mazira othyola ndi curd ndi nyama yankhumba | Gawo limodzi la mkate wamphesa ndi tchizi + khofi wopanda shuga | Gawo limodzi la mkate wamphesa ndi tchizi ndi dzira + khofi |
| Zakudya zoziziritsa kukhosi m'mawa | zakudya zopatsa thanzi | 1 mbale yaying'ono ya mabulosi abulu ndi raspberries | Gawo limodzi la mavwende + mtedza 5 wa mtedza | Magawo awiri a vwende |
| Chakudya chamadzulo | Saladi wobiriwira wamafuta + 150 g wa nyama kapena nkhuku yophika | zukini ndi nthaka ng'ombe pasitala + saladi ndi azitona ndi maolivi | nkhuku yokazinga + 3 col ya puree wa maungu + saladi wobiriwira ndi mafuta | 2 col ya msuzi wa mpunga + 2 col nyemba + nsomba yokazinga ndi saladi |
| Chakudya chamasana | 1/2 peyala ndi kirimu wowawasa | 6 strawberries ndi kirimu wowawasa | Mazira 2 opunduka ndi phwetekere ndi oregano + khofi | 1 yogurt wopanda + mtedza 5 wa mtedza |
Ndikofunika kukumbukira kuti chakudya chilichonse chiyenera kuyang'aniridwa ndi akatswiri azaumoyo, monga wazakudya, kuti asawononge thanzi.
Onani vidiyo yotsatirayi ndikuwonanso momwe mungapangire zakudya zochepa za Carb kuti muchepetse kunenepa:
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