Atkins zakudya - menyu

Lero dzina la Dr. Atkins likudziwika padziko lonse lapansi, chifukwa mmbuyo mwake mu 1972 adayamba zakudya zake zosiyana ndi zolemetsa. Chakudyacho sichinatayikidwe kutchuka ngakhale pamene dokotala ankalemera 117 kg ndipo anali ndi vuto la mtima. Chinthu chachikulu ndi chakuti dongosolo lake linathandiza anthu ambiri. Mndandanda wa mapuloteni zakudya za Atkins ndizosafunikira chakudya chokhachokha - zotsekemera ndi zopaka ufa, zomwe zimatsimikizira kuti zimapindulitsa.

Kodi zakudya za Atkins zimasintha bwanji?

Si chinsinsi chakuti Dr. Atkins kudya zakudya sizomwe zimagwirizana, koma zikusonyeza kusintha kwakukulu komwe kumagwirizana ndi nthawi zinayi za zakudya. Tiyeni tiwaganizire momveka bwino:

1. Kutenga nthawi - osachepera 14 masiku. Iyi ndi nthawi yomwe zimatengera kuti thupi likhazikitsenso ndikuyamba kugwiritsa ntchito mphamvu zomwe sizitengedwa kuchokera ku mavitamini, koma kuchokera ku mafuta okuta thupi. Malamulo a gawoli ndi osavuta:

• amadya 3-5 pa tsiku m'magawo ang'onoang'ono;
• Osapitirira 20 magalamu a chakudya pa tsiku (mwachitsanzo, mu apulo 1 ali kale 15, kutanthauza kuti ufa wonse, mtedza ndi mbewu, zokoma, zipatso, kuphatikizapo) sizichotsedwa;
• Zigawo ziyenera kugwirizana pa mbale ya saladi;
• Pewani zakumwa ndi aspartame ndi caffeine;
• tsiku lililonse, kumwa mowa 2 malita a madzi, kugawa ndalama zonse mu magawo ang'onoang'ono.

Amaloledwa mitundu yonse ya nyama, nkhuku, nsomba, nsomba, amadyera, masamba osakhala wowuma. Mukhoza kuwonjezera mafuta pang'ono pa masamba.

2. Kupitiriza kuchepetsa kulemera kumatanthauza kupitiriza kutsata malamulo ophunzirira kale a zakudya. Panthawiyi, ndibwino kuwonjezerapo katundu, komanso malinga ndi momwe angayambitsire zakudya zazing'ono m'magawo, koma palibe chifukwa chodyera maswiti. Mlungu uliwonse, onjezani magalamu asanu a chakudya ku zakudya. Muyenera kulemba diary ya chakudya kuti musasokonezedwe. Mu zakudya ayenera kulowa:

• mkaka, mazira;
• tchizi;
• sipinachi ndi peyala;
• mtedza wina.

Gawoli la chakudya chimatha mpaka mutangokhala 2-4 kilogalamu mpaka cholinga chanu.

3. Kusintha kwa gawo kuti ukhale wolemera. Mlungu uliwonse, onjezani magalamu 10 a chakudya ku chakudya cha tsiku ndi tsiku. Tsezani zakudya pang'onopang'ono kuti thupi lisakhale ndi nkhawa. Mukawona kuti kuchokera kuzinthu zina zolemetsa zimayamba kusinthasintha ndikukwera mwamphamvu, zitha. Ngati mmalo mokulira wolemera thupi liyamba kukula, kuchepetsa kuchuluka kwa chakudya pa tsiku. Zotsatirazi ziyenera kuwonjezeredwa:

• kaloti, mbatata, beet;
• nyemba, mphodza;
• zipatso.

Gawoli limatha pokhapokha mutakwanitsa kulemera kwake.

4. Gawo la kulemera. Kwa nthawi yonseyi mwakhazikitsa kale chizoloŵezi cha zakudya zoyenera, ndipo tsopano zidzakhala zosavuta kuti mukhale wolemetsa. Ndikofunika kuti musamulole kuti apatutse makilogalamu 1-2 kuchokera pa zabwino. Osati kuwonjezera pa zakudya za zakudya zovulaza, pitirizani kudya zakudya zoyenera .

Pamapeto pake, tiyang'ana mndandanda wa zakudya za Atkins, zomwe zidzakuphwanyirani kuti muyambe kuyenda muzolowera.

Atkins zakudya - menyu ya tsikulo

Ganizirani zomwe mungachite pazochitika za tsiku ndi tsiku pa gawo lililonse la zakudya za Atkins.

Menyu ya tsiku la gawo loyamba

1. Chakudya cham'mawa - saladi kuchokera ku nkhuku yophika ndi Peking kabichi, tiyi.
2. Chakudya - Msuzi wa ng'ombe ndi nyama ndi amadyera.
3. Zamasamba zophikidwa.
4. Kudya - masamba a saladi ndi nsomba yophika.

Menyu ya tsiku lachiwiri

1. Chakudya cham'mawa - yokazinga mazira awiri mazira, nyanja kale.
2. Chakudya ndi supu ndi sipinachi.
3. Chakumadzulo chotukuka - saladi ndi pepala, nkhaka ndi masamba.
4. Chakudya - Ng'ombe yophika ndi zukini yadula.

Menyu ya tsiku lachitatu

1. Chakudya cham'mawa - gawo la stewed nyemba ndi tomato.
2. Chakudya - khutu ndi masamba.
3. Chotupitsa ndi apulo.
4. Chakudya chamadzulo - Turkey akuphika ndi masamba.

Menyu ya tsiku lachinayi

1. Chakudya cham'mawa - gawo la phala buckwheat, stewed ndi kaloti ndi anyezi.
2. Chakudya - supse ya nkhuku ndi masamba.
3. Chakudya chamadzulo - gawo la yogurt.
4. Chakudya - squid ndi zokongoletsa za broccoli.

Kudya chakudya chosiyana ndi chokoma, kenako zakudya za Atkins sizidzakhala zolemetsa kwa inu. Ndipo ichi ndi chitsimikiziro cha izo, ndiye inu mudzafika kumapeto ndi kupambana kulemera!