URobert Atkins ungumhlengikazi wezinto eziphilayo owaqala ukudla ukuze alahlekelwe isisindo sakhe. Kamuva wanikeza lonke uchungechunge lwezincwadi kule ndaba, okwabeka isisekelo sokuguqulwa kokudla kukaDkt. Atkins. Incazelo ye-Atkins yokudla ekunciphiseni ukusetshenziswa kwama- carbohydrates , futhi imenyu yayo izinsuku ezingu-14 izobe isetshenziswe kulesi sihloko.
I-essence ye-low-carb yokudla e-Atkins
Lolu hlelo lokudla okunomsoco luyi-ketogenic, okungukuthi, lunikeza ithuba lokuqalisa izinqubo ze-metabolic zokusebenzisa ama-fat cells anqwabelene ukuze akhiqize amandla ngenxa yokuncipha kwenani lama-carbohydrate ekudleni. Uma inani labo lihlala liphansi ekudleni, izinga le-glycogen liwela esibindi, ngenxa yalokho, liqala ukwephula amafutha ngokubunjwa kwamafutha acone namathononi, okuthiwa i-ketosis. Ngakho-ke, umzimba udonsela amandla ezitolo zawo ezigcwala futhi ukhula kancane.
Ukudla kukaDkt. Atkins kunikeza izigaba ezine:
- Owokuqala ugcina amaviki amabili futhi kuhilela ukusetshenziswa kwamagremu angu-20 we-carbohydrate ngosuku.
- Isigaba sesibili siqala ngamaviki amathathu futhi singapheli kuze kube phakade. Inani le-carbohydrate edlayo landa lifika ku-60 g ngosuku. Kubalulekile ukulawula isisindo sakho.
- Esigabeni sesithathu, i-carbohydrate inganyuswa enye i-10 g uma isisindo sihlala sijwayelekile.
- Ukugcinwa kwemiphumela ephumelele.
Ukudla kukaDkt. Atkins, okwenza ukulahlekelwa kwesisindo izinsuku ezingu-14, kuvunyelwe ukudla inyama, inhlanzi, izilwane zasolwandle, amaqanda, amakhowe, imikhiqizo yobisi. Okungukuthi, kugcizelelwe kulabo abacebile amaprotheni. Ungadla imifino eminingi, kepha isabelo sezithelo kufanele sinciphise, ikakhulukazi esiphundu. Okuqukethwe kwamafutha okudla akukhawulelwanga, nakuba kunconywa ukuba ushintshe amafutha wesilwane ngemifino, kanye nama-acids e-polyunsaturated adingekayo emzimbeni ovela ezinhlanzi zasolwandle.
Kusukela ekudleni akukhipha ngokuphelele utshwala, ama-muffin, ama-pastries, amaswidi, izithelo ezinomsoco, okusanhlamvu, okusanhlamvu, imifino esitashi. Zonke izinhlobo zama-sauces zisusiwe, futhi futhi akunconywa ukuba adle imikhiqizo ephelelwe yisikhathi, ukudla okusheshayo nokudla okuphazamisekile. Okokuthi, ukudla kumele kulungiselelwe ngokuzimela, kukhetha ukupheka / ukuqhuma noma ukupheka njengendlela yokupheka. Kutuswa ukunciphisa ukusetshenziswa kwe-zucchini, iklabishi, i-peas, utamatisi, anyanisi, ukhilimu omuncu. Kubaluleke kakhulu ukuphuza okuningi, kodwa hhayi ama-soda amnandi, kodwa amaminerali namanzi ahlanzekile ahlanzekile, ama-herbal teas, iziphuzo zezithelo ezingenasiphuzo kanye nama-compotes.
I-Atkins yokudla - imenyu izinsuku ezingu-14
Imenyu eseduze yesigaba sokuqala yile:
- ukudla kwasekuseni, amaqanda aqhamukayo kanye nebhethoni, itiye eluhlaza kanye nocezu ushizi;
- ngesidlo sasemini, i-steak evela ku-saumon, ebhalwa e-foil. Isaladi yemifino ene-squid abilisiwe. Ingilazi ye-Morse;
- ngokuba ukudla okuphakathi kwe-cottage shizi kanye nengilazi ye-kefir;
- for veal veal, stewed nemifino kanye amakhowe.
- ngaphambi kokulala - ingilazi ye-kefir.
Imenyu eseduze yesigaba sesibili se-Atkins protein diet:
- for kwasekuseni, i-omelette eneqanda lesibindi sesibindi;
- ukudla kwasemini chakhohbili yenkukhu. Isaladi yamaGreki;
- for mid-ekuseni isinkwa cottage ushizi casserole, ingilazi of compote;
- for dinner, fish, stewed nemifino - courgettes, uphizi kanye utamatisi;
- ngaphambi kokulala ingilazi ye-kefir noma izithelo.
Imenyu eseduze yesigaba sesithathu:
- for breakfast oatmeal, itiye;
- ukudla okudliwayo, irayisi nenkabi, isaladi yemifino ehlanzekile, ucezu lwesinkwa sonke okusanhlamvu;
- for mid-ekuseni snack cottage shizi nge ukhilimu omuncu nezithelo omisiwe ; i-kissel;
- for amazambane abilisiwe dinner futhi baked nemifino inhlanzi. Isinkwa;
- ngaphambi kokulala ingilazi yogurt.
Kumele kuqashelwe ukuthi ukudla okunjalo akukwazi ukunamathela kubantu abanesifo sikashukela, isibindi nesifo sezinso. Kuphikisana nabesifazane abakhulelwe nabancenga. Abantu abambelele kuso isikhathi eside bangase babe nephunga le-acetone emlonyeni, bathuthukise ukucindezeleka nokulala.