Atkins kudya - menyu kwemazuva 14

Robert Atkins ndemumuviri wezvinyorwa uyo akavaka kudya kunorema kurasikirwa kwake. Gare gare akazvipira zvikamu zvose zvemabhuku kune nyaya iyi, iyo yakateya nheyo yekuvandudzwa kwezvokudya kwaDkt Atkins. Zvinorehwa neAtkins zvinodya mukuderedza kushandiswa kwemakhahydrates , uye mharidzo yaro kwemazuva 14 ichaiswa munyaya ino.

Icho chinonyanya kukosha chekutya-carb kudya Atkins

Ichi chikafu chekudya ndiko ketogenic, kureva kuti, inopa mukana wekutanga zvirongwa zvemagetsi ekushandisa kwemazana masero emagetsi kuti ape simba nekuda kwekuderera kwehuwandu hweakinehydrates muzvokudya. Kana chiyero chavo chikaramba chiri pasi mukudya, chiyero cheglycogen chinowira muchiropa, somugumisiro, inotanga kuputsa mafuta nekuumbwa kwamafuta acid uye ketone, inonzi ketosis. Nokudaro, muviri unotora simba kubva pazvivigiro zvayo zvakakora uye unowedzera kuonda.

Kudya kwaDkt Atkins kunopa zvikamu zvina:

1. Yokutanga inopedza vhiki mbiri uye inosanganisira kushandiswa kwema gramu makumi maviri emakrohydrates pazuva.
2. Chikamu chechipiri chinotanga nemavhiki matatu uye chinogona kugara nokusingaperi. Nhamba yemakrohydrates yakawanda yakawedzera kusvika 60 g pazuva. Zvakakosha kudzora uremu hwako.
3. Muchikamu chechitatu, glucidhydrate inogona kuwedzerwa neimwe g 10 g kana uremu hunoramba huripo.
4. Kugadziriswa kwezvikamu zvakakonzerwa.

Kudya kwaDkt Atkins, iyo inopikira kuora kwemazuva gumi nemana, inobvumirwa kudya nyama, hove, gungwa, mazai, mushwa, mishonga yemisi. Ikozvino, kusimbiswa kunoiswa kune avo vane vapfumi mumapuroteni. Iwe unogona kudya miriwo yakawanda, asi mugove wezvibereko unofanira kuderedzwa, kunyanya kutapira. Zviripo zvemafuta muzvokudya hazvirevi, kunyange zvazvo zvakakurudzirwa kutora mhuka dzemhuka nemiriwo, pamwe chete ne polyunsaturated mafuta acids anodiwa mumuviri kubva kune hove dzegungwa.

Kubva pakudya zvinenge zvisingabatanidzi doro, muffins, pastries, sweets, michero yakanaka, zviyo, zviyo, mishonga yemashizha. Mhando dzose dzemasukisi dzinodzingwa, uye hazvibvumirwi kuti vadye michina yakagadzirwa semidziyo, zvokudya zvinokurumidza uye zvokudya zvisina kuvharwa. Ndiko kuti, chikafu chinofanira kugadzirirwa zvakasununguka, kusarudza kubika / kubika kana kubika senzira yekubika. Inokurudzirwa kupedza kushandiswa kwezucchini, kabichi, peas, tomate, anyanisi, kirimu yakasviba. Zvakakosha kunwa zvakanyanya, asi kwete soda yakanaka, asi mineral uye mvura yakachena yakachena, maruva teas, zvinotapira zvinokonzerwa nezvibereko uye compotes.

Atkins kudya - menyu kwemazuva 14

Mamiriro ekufungidzira ekutanga chekutanga ndeokuti:

• kwekudya kwekudya kwemafuro, akacheka mazai uye bhakoni, gorosi tei nechakasi chechizi;
• kwemasikati, steak kubva kuarimoni, yakabikwa mumashizha. Saladi yemiriwo ine squid yakabikwa. Girazi remukati;
• nokuda kwemazuva masikati-masikati echingwa chekottage cheese uye girazi rekufir;
• kwekudya kwemanheru, kubikwa nemiriwo uye mushwa.
• vasati vaenda kunhovo - girazi rekufir.

Nenzira yekufungidzira yechikamu chechipiri cheAtkins protein diet:

• kwekudya kwemanheru, omelette ine chidimbu chechiropa;
• kwekudya kwemasikati chakhohbili yekuku. Greek salad;
• kwepakati pemangwanani echingwa cottage cheese casserole, girazi rekudzivirira;
• kudya kwemanheru, hove, kubikwa nemiriwo - marejikiti, mapea nemamate;
• vasati vaenda kunorara girazi rekefir kana chero michero.

Pasi pemenyu yechitatu chechitatu:

• for breakfast oatmeal, tei;
• kwekudya kwemanheru, nemupunga nemombe, saladi yemiriwo mutsva, tsanga yechingwa chose chezviyo;
• kwema-mid-morning snack cottage cheese nemuchero wakasviba nemichero yakaomeswa ; kissel;
• kwekudya kwemaitamate akabikwa uye kubikwa nemiti yemhove. Bread;
• vasati vaenda kunorara girazi ye yogurt.

Zvinofanira kuonekwa kuti kudya kwakadai hakugoni kuendeswa kuvanhu vane chirwere cheshuga, chiropa uye chirwere chepfungwa. Zvinopesana nekuda kwevakadzi vane pamuviri uye vanokanganisa. Vanhu vanoomerera kwairi kwenguva yakareba vanogona kunhuhwirira kweAcetone kubva pamuromo, kukura kuora mwoyo uye kusuruvara.