Atkins zakudya - menyu kwa masiku 14

Robert Atkins ndi katswiri wamaganizo amene adayamba kudya zakudya zolemera. Pambuyo pake adapereka mabuku osiyanasiyana pamutu uwu, womwe unayambitsa maziko a Dr. Atkins. Tsatanetsatane wa zakudya za Atkins poletsa kuchepetsa zakudya , komanso mndandanda wa masiku 14 zidzafotokozedwa m'nkhani ino.

Chofunika cha chakudya chochepa cha Atat

Njira yodyera zakudya ndi ketogenic, ndiko kuti, imapatsa mpata kuyambitsa njira zamagetsi zogwiritsira ntchito maselo ochulukirapo kuti apange mphamvu chifukwa cha kuchepa kwa zakudya m'zakudya. Ngati kuchuluka kwawo kumakhala kochepa kwambiri pakudya, mlingo wa glycogen umagwera pachiwindi, motero umayamba kuphwanya mafuta ndi mapangidwe a mafuta acids ndi ketoni, omwe amatchedwa ketosis. Choncho, thupi limatulutsa mphamvu m'magulu ake olemera ndipo limakula.

Zakudya za Dr. Atkins zimapereka magawo 4:

1. Yoyamba imatenga masabata awiri ndipo imaphatikizapo kugwiritsira ntchito magalamu 20 a chakudya m'tsiku.
2. Gawo lachiwiri limayamba ndi masabata atatu ndipo likhoza kukhala kosatha. Zakudya zomwe zimadya zimakula kufika 60 g patsiku. Ndikofunika kuchepetsa kulemera kwako.
3. Gawo lachitatu, zimagawidwa ndi zina 10 g ngati kulemera kumakhalabe koyenera.
4. Kusungidwa kwa zopindulitsa zotsatira.

Zakudya za Dr. Atkins, zomwe zimalonjeza kulemera kwa masiku 14, zimaloledwa kudya nyama, nsomba, nsomba, mazira, bowa, mkaka. Izi zikutanthauza kuti anthu omwe ali ndi mapuloteni ambiri amawagogomezera. Mukhoza kudya masamba ambiri, koma gawo la zipatso liyenera kuchepetsedwa, makamaka lokoma. Zakudya za zakudya sizingatheke, ngakhale zili zoyenera kutengera mafuta a zinyama ndi masamba, komanso mafuta ophatikizana omwe amafunikira kuti thupi likhale ndi nsomba za m'nyanja.

Kuchokera pa zakudya sizimaphatikizapo mowa, muffins, pastries, maswiti, zipatso zabwino, tirigu, tirigu, ndiwo zamasamba. Zakudya zamtundu uliwonse zimachotsedwa, ndipo zimalimbikitsidwanso kudya zakudya zomwe zimagwiritsidwa ntchito mofanana, chakudya chokwanira ndi zakudya zosaphika. Izi zikutanthauza kuti chakudya chiyenera kukonzedwa mosiyana, kusankha kuphika / nthunzi kapena kuphika monga njira yophika. Ndi bwino kuchepetsa kumwa kwa zukini, kabichi, nandolo, tomato, anyezi, kirimu wowawasa. Ndikofunika kumwa mowa kwambiri, koma osati madzi okoma, koma mchere ndi madzi oyera, ma teas

Atkins zakudya - menyu kwa masiku 14

Mndandanda wamakono wa gawo loyamba ndi:

• Chakudya cham'mawa, mazira ndi bacon, obiriwira ndi tiyi ya tchizi;
• chakudya chamasana, steak kuchokera ku salimoni, chophikidwa mu zojambulazo. Saladi wa ndiwo zamasamba ndi squid yophika. Galasi lamoto;
• chifukwa cha chakudya chamkati cha m'mawa cha tchizi ndi galasi lafefir;
• Chakudya chamadzulo, stewed ndi masamba ndi bowa.
• asanagone - galasi la kefir.

Mndandanda wotsatira wa gawo lachiwiri la zakudya za mapuloteni a Atkins:

• kwa kadzutsa, omelette ndi chidutswa cha chiwindi;
• Chakhohbili ya nkhuku. Saladi yachigiriki;
• chifukwa cha m'mawa m'mawa tchuthi tchizi casserole, galasi la compote;
• kudya chakudya, nsomba, stewed ndi ndiwo zamasamba - courgettes, nandolo ndi tomato;
• asanagone galasi la kefir kapena chipatso chirichonse.

Zomwe zili pafupi ndi gawo lachitatu:

• chakudya cham'mawa, tiyi;
• kudya chakudya, mpunga ndi ng'ombe, saladi wa masamba atsopano, chidutswa cha mkate wonse wa tirigu;
• Kwa m'mawa m'mawa tchuthi tchizi ndi kirimu wowawasa ndi zipatso zouma ; kissel;
• Kudya mbatata yophika komanso kuphika ndi zamasamba. Mkate;
• asanagone galasi ya yogurt.

Dziwani kuti chakudya chotere sichitsatiridwa kwa anthu omwe ali ndi shuga, matenda a chiwindi ndi impso. Izi zimatsutsana ndi amayi omwe ali ndi pakati komanso omwe akulera. Anthu amene amamatira kwa nthawi yayitali angakhale ndi fungo la acetone kuchokera pakamwa, kukhala ndi vuto lachisokonezo ndi kusowa tulo.