Namhlanje igama likaDkt. Atkins liyaziwa kuwo wonke umhlaba, ngenxa yokuba emva kowe-1972 wavelisa ukutya kwakhe okwehlukeneyo ukulahleka kwesisindo. Ukutya akuzange kulahlekelwe yintando nangona ukuba udokotela wagqiba iikhilo ezili-117 kwaye iingxaki zeentliziyo zityhilwa. Into ephambili kukuba inkqubo yakhe yanceda abantu abaninzi. Imenyu ye-protein yokutya yaseAtkins ayinayo i- carbohydrates elula - imveliso enothekayo kunye nemifuno, enquma ukusebenza kwayo.
Uhlobo lwe-Atkins lokutya lutshintsho njani kwikhosi?
Akusiyo imfihlelo yokuba uDkt Atkins yokutya imenyu ayihambisani, kodwa ubonisa utshintsho oluninzi oluhambelana nekhosi yezigaba ezine zokutya. Makhe siwaqwalasele ngakumbi:
Isigaba sokuchithwa - kungekhona iintsuku ezili-14. Eli lixesha elithathayo ukuba umzimba uphinde wakhiwe kwaye uqale ukusebenzisa amandla angagcini kwi-carbohydrates, kodwa ukusuka kumgca weoli uhlala emzimbeni. Imithetho yesigaba ilula:
- Ukutya ama-3-5 ngamaxesha kwiincinci ezincinci;
- ezingaphezu kwama-20 amagremu e-carbohydrate ngosuku (umzekelo, kwi-apula eyi-1 sele isele i-15, nto leyo ithetha ukuba yonke ipuphu, inantambo kunye nembewu, i-sweet, isiqhamo, kubandakanywa) ayifakiwe;
- Iingxenye zifanele zifakwe kwiiplati zesaladi;
- Gwema iziphuzo nge-aspartame kunye ne-caffeine;
- imihla ngemihla, ukusela ngokukhawuleza ii-2 ilitha zamanzi, ukwahlula isixa sonke kwiindawo ezincinci.
Kuvumelekile zonke iintlobo zenyama, iinkukhu, iintlanzi, ivenkile zasemanzini, imifuno, imifuno engekho-starchy. Unokongeza ioli yendalo yemifuno.
2. Isigaba sokuqhubeka sokunciphisa umzimba sithetha ukuqhubeka kokulandela imithetho efundwayo yokutya. Kule nqanaba, kucetyiswa ukuba ungeze imithwalo yemvelo, kwaye ngokuhambelana nabo ukuzisa inani elincinci lama-carbohydrates ekudleni, kodwa kungabikho na kubandakanya ekudleni kweesekese. Ngeveki nganye, wongeza ama-5 amagremu e-carbohydrates ekudleni. Ufanele ugcine idayari yokutya ukuze ungadideki. Ekudleni kufuneka kufakwe:
- iimveliso zobisi, amaqanda;
- ushizi;
- isipinashi kunye ne-avocado;
- amanye amantongomane.
Esi sigaba sokutya sihlala kude kube ngu-2-4 kilogram ukuya kutsho.
3. Isigaba senguqu ukugcina ubunzima. Ngeveki nganye, yongeza enye igramu ze-carbohydrates kwi-diary. Qalisa ukutya ngokuthe ngcembe ukuze umzimba ungabikho uxinzelelo. Ukuba uqaphela ukuba ukusuka kwezinye iimveliso ubunzima buqala ukuguqulwa nokunyuka ngokukhawuleza, balahle. Ukuba esikhundleni sokukhula unciphisa isisindo saqala ukukhula, ukunciphisa inani lama-carbohydrate ngosuku. Oku kulandelayo kufuneka kufakwe:
- iidroti, iitatayi, iibhontshisi;
- iimbotyi, iilentili;
- iziqhamo.
Esi sigaba siphelile kuphela xa usufikelele kwisisindo esifanelekileyo.
4. Isigaba sokugcina ubunzima. Kulo lonke ixesha sele usuqalile umkhwa wesondlo esifanelekileyo, kwaye ngoku kuya kuba lula ukugcina ubunzima. Kubalulekile ukuba ungamvumeli ukuba angaphambuki kwi-kg kg ukusuka kwindawo efanelekileyo. Musa ukungongeza ekudleni kokutya okuyingozi, hlala ekudleni okulungileyo .
Ekugqibeleni, siya kujonga imenyu esondeleyo yokutya kwe-Atkins, ngenxa yokuba kuya kuba lula ukuba uhambe ngendlela ephakanyisiweyo.
I-Atkins yokutya - imenyu yosuku
Cinga iindlela zokukhetha imenyu yemihla ngemihla kwisigaba ngasinye se-Atkins umjikelezo wokutya.
Imenyu yosuku ngosuku lwesigaba sokuqala
- Isidlo sakusasa - isaladi kwi inkukhu ebilisiwe kunye neklabhu ye-Peking, itiye.
- Isidlo - inyama yenyama yenyama kunye nemifuno.
- Imifuno edibeneyo.
- Ukutya isidlo - isaladi yemifuno kunye neentlanzi ezibhaka.
Imenyu yosuku lwesigaba sesi-2
- Ukutya kwasekuseni - amaqanda okuthosiweyo amaqanda amabini, i-sea kale.
- Isidlo sisobho nge sipinashi.
- Ngomso emva kwintambama i-snack - isaladi kunye ne-avocado, ikhukhamba kunye nemifuno.
- Ukutya okudliwayo - inyama yenkomo ebilisiwe kunye ne-zucchini ezityiweyo.
Imenyu yosuku lwesigaba sesithathu
- Isidlo sakusasa - inxalenye yeembotyi ezinotyiweyo kunye neetatayi.
- Isidlo - indlebe kunye nemifino.
- I-Snack i-apple.
- Ukutya isidlo - i-turkey ebhakawa yimifuno.
Imenyu yosuku lwesigaba sesine
- Isidlo sakusasa - inxalenye yebhakheheat ye-porridge, i-stewed ne-carrots kunye no-anyanisi.
- Isidlo - isobho senkukhu kunye nemifuno.
- Ngentambama yokutywala - inxalenye yegour.
- Ukudla isidlo - squid enokuhlobisa i-broccoli.
Yidla ukutya okuhlukahlukeneyo kunye okumnandi, kwaye imenyu yokutya ye-Atkins ayiyi kuba ngumthwalo kuwe. Kwaye oku kukuqinisekisa oko, ngoko uya kufikelela ekupheleni kwaye uphumelele ukukhulula ubunzima!