Namuhla igama likaDkt. Atkins liyaziwa emhlabeni jikelele, ngoba emuva ngo-1972 waqala ukudla kwakhe okuyingqayizivele ukuze alahlekelwe isisindo. Ukudla akuzange kulahlekelwe ukuthandwa ngisho nalapho iqiniso lokuthi udokotela walinganisa 117 kg futhi izinkinga zenhliziyo zavezwa. Into esemqoka ukuthi uhlelo lwakhe lusize abantu abaningi. Imenyu yokudla kwamaprotheni ase-Atkins cishe ayinayo i- carbohydrate elula - imikhiqizo emihle nemifino, ebeka ukusebenza kwayo.
I-Atkins yokudla imenyu ishintsha kanjani inkambo yayo?
Akusiyo imfihlo ukuthi uDkt Atkins adle imenyu ayiyona into efana nayo, kodwa ikhombisa izinguquko eziningana ezihambisana nezigaba ezine zokudla. Ake siwacabange ngokuqondile:
1. Isigaba sokukhipha - hhayi izinsuku ezingaphansi kwezinsuku ezingu-14. Lesi yisikhathi esithatha ukuba umzimba uvuselele futhi uqale ukusebenzisa amandla angatholakali kusuka kuma-carbohydrate, kodwa kusuka kumcengezi wamafutha emzimbeni. Imithetho yesigaba ilula:
- ukudla izikhathi ezingu-3-5 ngosuku ezinxenyeni ezincane;
- hhayi ama-gramu angu-20 we-carbohydrate ngosuku (isibonelo, ku-apula eyi-1 kakade kakade engu-15, okusho ukuthi konke okupula, amantongomane kanye nembewu, amnandi, izithelo, kufaka) akhishwa;
- izingxenye kufanele zifakwe epulazini lesaladi;
- Gwema iziphuzo nge-aspartame ne-caffeine;
- nsuku zonke, uphuze ngokweqile 2 amalitha amanzi, uhlukanise yonke imali ibe izingxenye ezincane.
Kuvunyelwe zonke izinhlobo zenyama, izinkukhu, izinhlanzi, izilwane zasolwandle, imifino, imifino engekho isitashi. Ungafaka amafutha omifino amancane emifino.
2. Isigaba sokuqhubeka sokuncipha kwesisindo sisho ukuqhubeka kokulandela imithetho esele ifundwe yokudla. Kulesi sigaba, kunconywa ukuba wengeze imithwalo yemvelo, futhi ngokuhambisana nabo ukwethula inani elincane lama-carbohydrate ekudleni, kodwa kungenjalo uma kufaka phakathi nokudla kwamaswidi. Isonto ngalinye, engeza ama-gramu angu-5 we-carbohydrate ekudleni. Kufanele ugcine idayari yokudla ukuze ungadideki. Ekudleni kufanele kufakwe:
- imikhiqizo yobisi, amaqanda;
- ushizi;
- isipinashi kanye ne-avocado;
- amanye amantongomane.
Lesi sigaba sokudla sihlala kuze kube yilapho usu-2-4 kilogram kuphela kuze kube semgomweni wakho.
3. Ukuguquka kwesigaba ukugcina isisindo. Isonto ngalinye, engeza amanye amagremu angu-10 we-carbohydrate ekudleni kwansuku zonke. Yethula ukudla kancane ukuze umzimba ungaboni ukucindezeleka. Uma uqaphela ukuthi kusuka eminye imikhiqizo isisindo siqala ukushintsha futhi sikhule ngokuqinile, silahle. Uma esikhundleni sokukhula kancane isisindo saqala ukukhula, ukunciphisa inani lama-carbohydrate ngosuku. Okulandelayo kufanele kwengezwe:
- izaqathe, amazambane, ama-beet;
- ubhontshisi, lentile;
- izithelo.
Lesi sigaba siphelile kuphela lapho usufinyelele isisindo oyifunayo.
4. Isigaba sokugcina isisindo. Kulokhu sonke isikhathi usuvele wenza umkhuba wokudla okunempilo, futhi manje kuyoba lula kakhulu ukugcina isisindo. Kubalulekile ukuthi ungamvumeli ukuba ahambe ngaphezu kuka-1-2 kg kusukela ekuhle. Ungafaki ekudleni kokudla okulimazayo, hlala ekudleni okulungile .
Ekugcineni, sizobheka imenyu eseduze yokudla kwe-Atkins, ngenxa yokuthi kuyoba lula ngawe ukuba uhambe ohlelweni oluhlongozwayo.
I-Atkins yokudla - imenyu yosuku
Cabanga ngezinketho zemenyu yansuku zonke ngesigaba ngasinye se-Atkins umjikelezo wokudla.
Imenyu yosuku lwesigaba sokuqala
- Ukudla kwasekuseni - isaladi kusuka enkukhu ebilisiwe kanye neklabishi ye-Peking, itiye.
- Isidlo sakusihlwa - inyama yenkomo igcwala izingcezu zenyama nemifino.
- Imifino ekhishwe ngemifino.
- Dinner - isaladi yemifino nezinhlanzi eziphekwe.
Imenyu yosuku lwesigaba sesibili
- Breakfast Breakfast - amaqanda othosiwe kusuka amaqanda amabili, sea kale.
- Ukudla kuyinto isobho nge isipinashi.
- Ntambama ukudlala - isaladi ne-avocado, ikhukhamba nemifino.
- Dinner - yenkomo ebilisiwe nge-zucchini ezitshontshiwe.
Imenyu yosuku lwesigaba sesithathu
- Ukudla kwasekuseni - ingxenye yamabhontshisi asezinyosi namatamatisi.
- Isidlo - indlebe nemifino.
- I-Snack i-apula.
- Isidlo - i-turkey ibhaka nemifino.
Imenyu yosuku lwesigaba sesine
- Isidlo sasekuseni - ingxenye ye-buckwheat ye-porridge, i-stewed nge izaqathe kanye anyanisi.
- Isidlo - isobho senkukhu nemifino.
- Intambama ukudlala - ingxenye ye-yogurt.
- Dinner - squid enokuhlobisa i-broccoli.
Yidla ukudla okuhlukahlukene futhi okumnandi, futhi imenyu yokudla ye-Atkins ngeke ibe umthwalo kuwe. Futhi lokhu kuyisiqinisekiso salokho, khona-ke uzofinyelela ekugcineni futhi ulahlekelwe isisindo ngempumelelo!