Zamkatimu
Ma calorie apakati tsiku ndi tsiku ndi 1694 Kcal.
Zakudya izi zidabwera kwa ife kuchokera kumadzulo ndipo pachimake chake pali choletsa kuchuluka kwa chakudya. Mosiyana ndi zakudya zina zonse, popanda kupatulapo, zakudya za Atkins zimaganizira zamunthu wathupi lanu. M'malo mwake, zakudya za Atkins ndizovuta zazakudya zokha komanso dongosolo lazakudya (chakudya chokhacho chimapangidwa kamodzi, ndipo dongosolo lazakudya limasunga kulemera kwanu mkati mwazololedwa).
Zakudyazi zimatsatiridwa bwino ndi anthu otchuka akunja ndi apakhomo komanso anthu otchuka andale. Zakudya zodziwika bwino za Kremlin zimagwiritsa ntchito mfundo yomweyo. Katswiri wazakudya, Dr. Atkins, amafunikira kuletsa kwathunthu kumwa mankhwala aliwonse m'milungu iwiri yoyambirira yazakudya - zomwe zingafune kukaonana ndi dokotala. Kuchepetsa chakudya chamafuta m'zakudya kumatanthauza kuchepetsa shuga - zomwe zimafunikiranso kukaonana ndi dokotala.
Zakudya ndi contraindicated: pa mimba - zingasokoneze mwanayo, panthawi yoyamwitsa - chifukwa chomwecho, pali kulephera kwaimpso - kusinthasintha kwa shuga ndi zina zambiri.
Chakudya cha Atkins ndi magawo awiri - mu gawo loyamba, lomwe limatenga masiku 14, thupi lanu lidzalandira kuchuluka kwamafuta ofunikira - zomwe zidzagwirizane ndi calorie bwino chifukwa cha ndalama zomwe zimagwiritsidwa ntchito mkati kuchokera ku mafuta a thupi - kutaya kulemera kwakukulu. . Pambuyo pa masiku 14, zoletsa za calorie zomwe zili muzakudya zimachotsedwa, koma kuletsa kuchuluka kwa chakudya kumatsalira - izi ndizovuta zazakudya - mtengo wapamwamba umatsimikiziridwa payekhapayekha kutengera mawonekedwe a thupi lanu - kuwongolera kulemera kosalekeza. ndi kukonza kagayidwe kachakudya pafupifupi moyo wonse.
M'milungu iwiri yoyambirira, kuchuluka kwa chakudya kuyenera kupitilira 20 magalamu patsiku. Mtengo wapakati wa chizindikiro ichi kwa anthu ambiri ndi pafupifupi magalamu 40 (kupitirira kumayambitsa kunenepa kwambiri - zomwe zimakhalapo kwa anthu ambiri onenepa kwambiri - chakudya ndi mafuta omwe amadyedwa nthawi imodzi samatengeka chimodzimodzi - ma carbohydrate ngati gwero lamphamvu amadyedwa kwathunthu. kuti tisunge zosowa zamasiku ano, ndipo gawo lina lamafuta limasungidwa - ngati panali ochulukirapo - thupi lathu limatha kuzisunga - iyi ndi physiology yathu).
Chiwerengero cha magalamu 20 n'chotheka kutheka - ndi masupuni atatu okha a shuga wambiri mu tiyi kapena bun - choncho musamadye chakudya chamasana kapena zokhwasula-khwasula. Kuti mupewe izi, mndandanda wazinthu zomwe zimaloledwa nthawi zonse komanso kuchuluka kulikonse (moyenera) zapangidwa - zikuwonekeratu kuti zomwe mwachita zimatanthawuza - palibe mopambanitsa - timadya pokhapokha ngati pali njala yokhazikika - palibe tchipisi. za mndandanda.
- nsomba iliyonse (nyanja ndi mtsinje)
- mbalame iliyonse (kuphatikiza masewera)
- Zakudya zam'madzi zilizonse (kuchuluka kwa oyster - koma ndibwino kuwerengeratu Chinsinsi)
- mu mazira amtundu uliwonse (mukhozanso nkhuku ndi zinziri)
- tchizi chilichonse cholimba (pamitundu ina pali malire pa kuchuluka kwake - werengerani Chinsinsi)
- masamba amtundu uliwonse (omwe amatha kudyedwa osaphika)
- bowa aliyense watsopano
Zoletsa zina - simungadye chakudya cha tsiku ndi tsiku chazakudya pamodzi ndi mapuloteni (nkhuku, nyama) ndi mafuta pa chakudya chimodzi. M`pofunika kukhala imeneyi ya 2 hours. Palibe choletsa choterocho pa kuphatikiza mapuloteni ndi mafuta.
Mndandanda wazinthu zoletsedwa:
- mowa mwamtundu uliwonse
- mafuta opangira chiyambi
- shuga m'njira iliyonse (popanda kutero kupyola malipiro a tsiku ndi tsiku a zakudya zina)
- zipatso (zonse zimakhala ndi ma carbohydrate ambiri - ngakhale mandimu wamba amakhala ndi pafupifupi 5 magalamu a iwo)
- masamba okhala ndi wowuma wambiri (mbatata, chimanga - kuwerengera Chinsinsi)
- confectionery (zonse zili ndi shuga)
- zinthu zophikidwa (wowuma kwambiri)
Mndandanda wazinthu zomwe zili ndi zochepa
- kabichi
- sikwashi
- nandolo
- tomato
- anyezi
- kirimu wowawasa (otsika-kalori analogi wowawasa kirimu wowawasa) ndi angapo mankhwala ena.
Mutha kumwa madzi wamba komanso amchere, tiyi, khofi, ndi Coca-Cola Light - chakumwa chilichonse chopanda chakudya chamafuta (mwachitsanzo, kapu yamadzi amphesa imakhala ndi pafupifupi magalamu 30 amafuta - ndipo izi ndizambiri tsiku lililonse. chofunika).
Gawo lachiwiri lazakudya ndi losavuta - thupi likuyamba kuzolowera zoletsa zingapo, ndipo kagayidwe kazakudya kumayendetsedwanso ndikugwiritsa ntchito nkhokwe zamafuta mkati.
Kudya kololedwa tsiku lililonse kwazakudya kumayandikira pafupifupi magalamu 40 (kwa munthu aliyense payekha). Koma tsopano kulamulira kulemera kwanthawi zonse kumafunika - kuchepa kwa mafuta a thupi kudzapitirira (koma pang'onopang'ono). Mukafika kulemera kwanu koyenera, mutha kuwonjezera pang'onopang'ono zakudya zama carbohydrate ku menyu - mpaka kulemera kumayamba kuwonjezeka - ichi chidzakhala mulingo wanu wamafuta am'madzi (okwera kwambiri kwa inu). M'tsogolomu, pitani ku mlingo uwu - mudzayamba kulemera - ndipo mosiyana.
Zachidziwikire, m'tsogolomu, mutha kulola mopitilira muyeso pazifukwa zomveka - mwachitsanzo, ulendo watchuthi limodzi ndi mowa - zikuwonekeratu kuti mudzanenepa pang'ono - kuchepetsa kudya kwanu kwamafuta mpaka 20 magalamu patsiku - monga m'gawo loyamba - mpaka mutabweretsa kulemera kwabwino.
Kumbali imodzi, zakudya ndizosavuta komanso zosavuta kuchita - zoletsa ndizochepa komanso zosavuta kuchita. Zakudya zololedwa ndi zakudya zimaphatikizapo zakudya zomwe ndizoletsedwa kwathunthu muzakudya zina (zonona wowawasa, mazira, tchizi, nyama ndi nyama). Zakudya za Atkins ndizothandiza kwambiri - kutsatira malangizo ake, mudzachepetsa thupi pang'onopang'ono mpaka mwachizolowezi. The mosakayikira mwayi Atkins zakudya ndi normalization wa zakudya ndi kagayidwe. Izi ziyenera kuphatikizaponso kusakhalapo kwa zoletsa pa chiwerengero ndi nthawi ya chakudya.
Zakudya za Atkins sizili bwino (koma pankhaniyi nthawi zambiri zimakhala zopambana kuposa zakudya zina) - pangakhale kofunikira kuti mutenge zowonjezera za vitamini-mineral complexes. Kuipa kwa zakudya za Atkins ndi nthawi yake - kuwongolera kuchuluka kwa chakudya m'moyo wanu wonse. Inde, kufunika kowerengera koyambirira kwa maphikidwe malinga ndi matebulo kumakhudzanso zakudya izi.