Kudya kweAtkins: chii icho, chii chekudya, zvikamu uye menyu

Zvemukati

• Zvibvumirano zvinobvumidzwa
• Zvikamu zveAtkins Kudya
• Phase 1: Induction
• Phase 2 - Kuenderera Mberi Kuonda
• Phase 3 - Pre-Kugadziriswa
• Phase 4 - Kugadziriswa
• Atkins kudya menyu
• Tarisa vhidhiyo inotevera uyezve uone maitiro ekuita Low Carb kudya kuti uderedze huremu:

Chikafu cheAtkins, chinozivikanwawo sekuti chikafu cheprotein, chakagadzirwa neAmerican cardiologist Dr. Robert Atkins, uye zvinoenderana nekudzora kudyiwa kwemakabohydrate uye nekuwedzera kudyiwa kwemapuroteni nemafuta zuva rese.

Sekureva kwachiremba, nezano iri muviri unotanga kushandisa mafuta akaunganidzwa kuburitsa simba remasero, izvo zvinotungamira mukudzikira kwekurema uye kudzora kuri nani kweropa glucose uye cholesterol uye mazinga e triglyceride muropa.

Zvibvumirano zvinobvumidzwa

Zvikafu zvinobvumidzwa mukudya kweAtkins ndeavo vasina makabhohaidhiretsi kana ane huwandu hwakaderera kwazvo hweichi chikafu, senge zai, nyama, hove, huku, chizi, batare, mafuta omuorivhi, nzungu nembeu, semuenzaniso.

Mune chikafu ichi, iko kudya kwemazuva ese kwehydrohydrate kunosiyana zvichienderana nezvikamu zvehuremu hwekudzikira, kutanga ne20 g chete pazuva. Carbohydrate aripo, kunyanya mune zvekudya zvakaita sechingwa, pasita, mupunga, mitswi, miriwo nemichero, semuenzaniso. Ona iro rondedzero izere yezvikafu zvine makabhohydrate.

Zvikamu zveAtkins Kudya

Chikafu cheAtkins chine zvikamu zvina, sekuratidzwa pazasi:

Phase 1: Induction

Ichi chikamu chinogara kwemavhiki maviri, ine yakanyanya kudyiwa yemagiramu makumi maviri chete emakhahydrate pazuva. Zvikafu zvine mapuroteni, zvakadai senyama nemazai, uye chikafu chine mafuta, senge maorivhi, bota, chizi, mukaka wekokonati nemiriwo yakadai setisi, arugula, turnip, magaka, kabichi, ginger, endive, radish, howa, anosunungurwa chives, parsley, celery uye chicory.

Pakati pechikamu ichi, kuwedzera kukurumidza kwekutanga uremu hunotarisirwa kuitika.

Phase 2 - Kuenderera Mberi Kuonda

Muchikamu chechipiri zvinobvumirwa kudya magiramu makumi mana kusvika makumi matanhatu ehydrohydrate pazuva, uye kuwedzera uku kunofanirwa kunge kuri magiramu mashanu chete pasvondo. Chikamu chechipiri chinofanira kuteverwa kusvikira huremu hwaunoda hwasvika, uye mimwe michero nemiriwo zvinogona kuwedzerwa kumenyu.

Nekudaro, kuwedzera kune nyama nemafuta, izvo zvinotevera chikafu zvinogona zvakare kuverengerwa mukudya: mozzarella chizi, ricotta chizi, curd, bhuruu, rasipiberi, vise, sitirobheri, maamondi, chestnuts, mbeu, macadamia, pistachios uye nzungu.

Phase 3 - Pre-Kugadziriswa

Muchikamu chechitatu chinobvumidzwa kudya kusvika kumagiramu makumi manomwe ehydrohydrate pazuva, zvakakosha kuti uone kana kuremerwa kunoitika panguva ino. Kana iwe ukacherekedza kuwedzera kwehuremu kana iwe uchidya 70 g yemakabohydrate pazuva, iwe unofanirwa kudzikisira iyo huwandu kusvika ku65 g kana 60 g, semuenzaniso, kudzamara iwe wawana iyo yekuyera poindi yemuviri wako, paunogona kuenderera kuchikamu chechina .

Panguva ino chikafu chinotevera chinogona kuunzwa: manhanga, karoti, mbatatisi, mbatatisi, yam, mufarinya, bhinzi, nhova, nyemba, oats, oat bran, mupunga nemichero yakaita semaapuro, mabhanana, macheri, mazambiringa, kiwi, guava , mango, pichisi, puramu uye visi.

Phase 4 - Kugadziriswa

Huwandu hwehydrohydrate hunodyiwa huchave uhwo hunochengeta huremu hwakagadzikana, hwakawanikwa muchikamu chechitatu cheichi chiitiko. Panguva ino, kudya kwacho kwatova mararamiro, ayo anofanirwa kugara achiteverwa huremu hwakanaka uye kugadzirisa hutano.

Atkins kudya menyu

Iyi tafura inotevera inoratidza yemuenzaniso menyu yechikamu chimwe nechimwe chekudya:

Izvo zvakakosha kuti urangarire kuti chikafu chega chega chinofanirwa kuongororwa neunyanzvi hwezvehutano, senge nyanzvi yezvokudya, kuti isakuvadza hutano.

Tarisa vhidhiyo inotevera uyezve uone maitiro ekuita Low Carb kudya kuti uderedze huremu: