URobert Atkins uyisifo se-cardiologists oye wavelisa ukutya ngenxa yokulahlekelwa ngumzimba. Kamva wazinikela uluhlu olupheleleyo lweencwadi kulo mxholo, owabeka isiseko sokuguqulwa kokutya kukaDkt. Atkins. Intsingiselo ye-Atkins yokutya ekunciphiseni ukusetyenziswa kwee- carbohydrates , kunye nemenyu yayo yeentsuku ezili-14 iya kuboniswa kweli nqaku.
Isitshixo se-carb e-Atkins
Le nkqubo yesondlo i-ketogenic, oko kukuthi, inika ithuba lokuqalisa iinkqubo zeendlela zokusetyenziswa kweetyuli ezithinteleyo ukuvelisa amandla ngenxa yokunciphisa inani le-carbohydrates ekudleni. Ukuba inani lazo lihlala liphantsi ekudleni, izinga le-glycogen liwela esibindi, ngenxa yoko, liqala ukuphula amafutha kunye nokubunjwa kwama-acid acety and ketones, okubizwa ngokuba yi-ketosis. Ngaloo ndlela, umzimba uthatha amandla kwivenkile zaso kwaye ukhula.
Ukutya kukaDkt. Atkins kunika izigaba ezi-4:
- Iyokuqala iphela iiveki ezimbini kwaye ibandakanya ukusetyenziswa kwama-gram e-20 e-carbohydrate ngosuku.
- Isigaba sesibini siqala ngeiveki ezi-3 kwaye sinokuhlala ngonaphakade. Isixa semithamo ye-carbohydrate esetshenzisiweyo yanda ukuya kuma-60 g ngosuku. Kubalulekile ukulawula ubunzima bakho.
- Kwisigaba sesithathu, i-carbohydrate inganyuswa enye i-10 g ukuba ubunzima buhlala buqhelekileyo.
- Ukugcinwa kweziphumo eziphunyeziweyo.
Ukutya kukaDkt. Atkins, othembisa ukulahleka kwesisindo kweentsuku ezili-14, avunyelwe ukuba adle inyama, intlanzi, ivenkile zasemanzini, amaqanda, amakhowa, iimveliso zobisi. Oko kukuthi, kugxininiswe kulabo bazityebi kwiiprotheni. Ungadla imifuno eninzi, kodwa isabelo seziqhamo kufuneka sancitshiswe, ngokukhethekileyo esithandekayo. Umxholo wamafutha ekudleni awuphelelanga, nangona kunconywa ukuba utshintshe amafutha ezilwanyana kunye nemifuno, kunye ne-polyunsaturated fatty acids eziyimfuneko kumzimba kwiintlanzi zasolwandle.
Ukususela ekudleni kungabandakanyi utywala, i-muffins, i-pastries, iiskese, izithelo ezinomsoco, okusanhlamvu, okusanhlamvu, imifuno yesitashi. Zonke iintlobo zeesukisi zisuswe, kwaye azinconywa ukuba adle iimveliso ezigqityiweyo, ukutya okukhawulezileyo kunye nokutya okuphefumlelweyo. Oko kukuthi, ukutya kufuneka kulungiselelwe ngokuzimela, kukhetha ukupheka / ukuqhuma okanye ukupheka njengendlela yokupheka. Kunconywa ukunciphisa ukusetyenziswa kwe-zucchini, iklabishi, i-peas, utamatisi, anyanisi, ukhilimu omuncu. Kubaluleke kakhulu ukusela kakhulu, kodwa akusiyo i-soda ecocekileyo, kodwa i-mineral kunye namanzi ahlanzekileyo ahlanzekileyo, i-herbs teas, iziphuzo zokunxiliswa kweziqhamo kunye neziqhamo.
I-Atkins yokutya - imenyu yeentsuku eziyi-14
Imenyu esondeleyo yesigaba sokuqala yile:
- ngesidlo sasekuseni, amaqanda ahlambulukileyo kunye nebhekoni, itiye eluhlaza kunye nenqayi yeshizi;
- ngesidlo sasemini, i-steak evela kwi-salmon, ebhakawa kwi-foil. Isaladi yemifuno ene-squid ebilisiwe. Ingilazi ye-Morse;
- i-snack ye-morning breakfast kunye neglasi ye-kefir;
- ngesidlo sesidlo, sitshiswa ngemifuno kunye namakhowe.
- ngaphambi kokulala - iglasi le-kefir.
Imenyu esondeleyo yesigaba sesibini se-Atkins protein diet:
- ngesidlo sasekuseni, i-omelette eneqhekeza yesibindi;
- ngesidlo sakusihlwa sekhokhohbili yenkukhu. Isaladi yamaGrike;
- kwi-midnight morning snack cottage cheese casserole, iglasi yokudibanisa;
- ukutya, intlanzi, i-stewed nemifuno - iergetgettes, iifisitisi kunye neetatatayi;
- ngaphambi kokuba ulale ingilazi ye-kefir okanye nayiphi na isiqhamo.
Imenyu esondeleyo kwisigaba sesithathu:
- ngesidlo sasekuseni oatmeal, itiye;
- isidlo, irayisi kunye nenkomo, isaladi yemifuno esitsha, isonka sesonka esipheleleyo;
- kwi-midnight morning snack cottage ushizi ngekhilimu omuncu kunye neziqhamo ezomileyo ; kissel;
- ukutya kwamazambane abilisiwe kunye neebhaki zentlanzi. Isonka;
- ngaphambi kokulala ingilazi yegour.
Kufuneka kuqatshelwe ukuba ukutya okunjalo akunakunamathela kubantu abanesifo sikashukela, isibindi nesifo sezintso. Kuphikisana nabasetyhini abakhulelweyo nabaqeshisayo. Abantu abanamathela ixesha elide banokuba nomnandi we-acetone emlonyeni, bakhulise uxinzelelo kunye nokulala.