Nhasi zita reDkt. Atkins rinozivikanwa pasi rose, nokuti kumashure muna 1972 akashandura kudya kwake kwakasiyana-siyana kunorema kurasikirwa. Zvokudya hazvina kurasikirwa nekufarirwa kunyange apo chokwadi chokuti chiremba akayera zvikero 117 uye aiva nezvinetso zvemwoyo zvakaratidzwa. Chinhu chikuru ndechekuti sangano rake rakabatsira vanhu vakawanda. Menyu yeprotini yekudya yeAtkins inenge isingashandiswi nemahydrohydrates - sweet and flour products, iyo inogadzira kubudirira kwayo.
IAatkins inodya mishonga inoshanduka sei muitiro yayo?
Haisi chakavanzika chokuti Dr. Atkins kudya mishonga haisi yakasiyana, asi inoratidza humwe humwe humwe hunochinja hunoenderana nekufamba kwezvikamu zvina zvekudya. Ngationgororei zvakanyanya:
1. Chikamu chekudzikisa - kwete mazuva anopfuura 14. Iyi ndiyo nguva inotora kuti muviri uvakwezve uye utange kushandisa simba risina kuwana kubva pamakhahydrates, asi kubva kumafuta ane muviri pamuviri. Mitemo yegadziriro iri nyore:
- anodya 3-5 nguva pazuva muzvikamu zviduku;
- kwete ma gramu makumi maviri emakrohydrates pazuva (semuenzaniso, mu 1 aple ivo vatova 15, izvo zvinoreva kuti upfu hwose, nutswe nembeu, zvinotapira, michero, kusanganisira) hazvibvumirwi;
- zvikamu zvifananidzike patafura ye saladi;
- Dzivisa zvinwiwa ne aspartame uye caffeine;
- zuva rimwe nerimwe, kunyanya kunwa 2 litres emvura, kugovera mari yose muzvikamu zviduku.
Iko kunobvumirwa marudzi ose e nyama, huku, hove, gungwa, mimwe miriwo, kwete mishonga yemashizha. Iwe unogona kuwedzera mafuta mashoma yemiriwo kune miriwo.
2. Chikamu chekuenderera mberi kwekuderedza uremu chinoreva kupfuurira kwekutevera mitemo yakadzidza yekudya. Pachikamu ichi, zvinokurudzirwa kuwedzera mitoro yemuviri, uye maererano navo kuti vauye nekawandu yemakhahydrates muzvokudya, asi pasinei nenyaya yekubatanidza mukudya kwemasipi. Vhiki yoga yoga, wedzera magiramu mashanu emakhahydrates kune kudya. Iwe unofanirwa kuchengeta diary yezvokudya kuitira kuti urege kuvhiringidzika. Muzvokudya zvinofanira kuiswa:
- mazai emisi, mazai;
- cheese;
- sipinashi uye avocado;
- dzimwe nuts.
Ichi chikamu chekudya chinogara kusvikira iwe uine 2-4 kilogiramu kusvika kune chinangwa chako.
3. Kuchinja kwechikamu kusvika pakuita uremu. Vhiki yoga yoga, wedzera imwe gamu yemakrohydrates kune kudya kwezuva nezuva. Taurai zvokudya zvishoma nezvishoma kuitira kuti muviri usatambudzika. Kana ukacherechedza kuti kubva kune zvimwe zvigadzirwa mutoro unotanga kuchinja uye kuwedzera zvakasimba, uvaregese. Kana pane kukura kuonda muviri wakatanga kukura, kuderedza huwandu hwemagidhahydrates pazuva. Izvi zvinotevera zvinofanira kuwedzerwa:
- karoti, mbatatisi, beet;
- nyemba, lentiy;
- chibereko.
Ichi chikamu chinosvika pakaguma kana iwe wapedzisira wasvika kudikanwa kwaunoda.
4. Chikamu chekuchengetedza uremu. Kwenguva iyo yose iwe watove wakagadzira tsika yekudya kwakakodzera, uye zvino zvichava nyore kwazvo kuchengetedza uremu. Zvakakosha kuti musamurega kuti asvike kupfuura 1-2 kg kubva kune yakakodzera. Usawedzera kune kudya kwezvinhu zvinokuvadza, gara pakudya kwakakodzera .
Pakupedzisira, isu tichatarisa mapeji ekufungidzira kweAtkins kudya, nenzira iyo ichava nyore kuti iwe uende munzira yakarongwa.
Atkins diet - menu yezuva
Funga nezvezvingasarudzwa zvemazuva ose zvemugadziro wega yega yega yeAtkins yekudya.
Menyu yezuva rechitsauko chekutanga
- Chikafuro - saradi kubva kunenge yakabikwa uye Peking kabichi, tei.
- Zvokudya - mbiriso yechingwa nemapande e nyama nemadhi.
- Snack - miriwo yakakangwa.
- Kudya - yemuriwo saladhi nehove yakagochwa.
Menyu yezuva rechikamu chechipiri
- Chikudya chavhenekeri - mazinga akaomeswa mazai maviri, gungwa kare.
- Mabiko isobho ne sipinashi.
- Masikati mashomanana - saladi newacado, cucumber uye magreens.
- Kudya - Nyuchi yakabikwa ne zucchini yakabikwa.
Menyu yezuva rechikamu chechitatu
- Chikudya chamambakwedza - chikamu chezvinyuchi zvakabikwa nematare.
- Mabiko - nzeve nemidhoro.
- Snack is apple.
- Kudya - turkey yakabikwa nemiriwo.
Menyu yezuva rechitanhatu chechina
- Chikafuro - chikamu che porridge buckwheat, yakabikwa netikiti uye anyanisi.
- Zvokudya - chicken soup nemasvini.
- Masikati manyoka - chikamu che yogurt.
- Kudya - squid nekunakirwa kweburoccoli.
Idya zvokudya zvakasiyana-siyana uye zvinonaka, uye ipapo mapoka eAtkins haafaniri kuva mutoro kwauri. Uye ichi ndicho chivimbo cheizvi, ipapo iwe uchasvika kumagumo uye ugobudirira kurasikirwa uremu!