Yau ana kiran Dr. Atkins a duk faɗin duniya, domin a shekarar 1972 ya ci gaba da ingantaccen abincinsa na asarar nauyi. Abincin ba shi da asarar koda koda yake gaskiyar cewa likita kimanin kilogiram 117 ne kuma an sami matsalolin zuciya. Abu mafi mahimmanci shine tsarinsa ya taimaka wa mutane da yawa. Kayan abinci na abincin gina jiki na Atkins ba shi da wani abu mai sauƙi na carbohydrates - kayan abinci mai dadi da gari, wanda ke ƙayyade tasirinta.
Yaya tsarin menu na Atkins ya canza a cikin tafarkinsa?
Ba asirin cewa Dokar Dokar Atkins ba ta haɓaka ba ce, amma ya nuna da yawa canje-canje da suka dace da tsarin fasalin guda hudu na abincin. Bari muyi la'akari da su musamman:
1. Lokacin haɓaka - ba kasa da kwanaki 14 ba. Wannan shine lokacin da ya kamata jikin ya sake sake ginawa kuma ya fara amfani da makamashin da ba'a samo daga carbohydrates ba, amma daga jiki mai laushi a jiki. Ka'idodin lokaci suna da sauƙi:
- abinci sau 3-5 a rana a kananan rabo;
- ba fiye da 20 grams na carbohydrates a kowace rana (alal misali, a cikin apple 1 sun rigaya 15, wanda ke nufin cewa duk gari, kwayoyi da tsaba, mai dadi, 'ya'yan itace, ciki har da) an cire;
- yanci ya kamata ya dace a kan farantin salatin;
- Ku guji sha tare da aspartame da maganin kafeyin;
- kowace rana, m sha 2 lita na ruwa, rarraba dukan adadin a cikin kananan rabo.
An yarda kowane nau'in nama, kaji, kifi, abincin teku, ganye, kayan lambu ba-starchy. Zaka iya ƙara man kayan lambu mai kayan lambu zuwa kayan lambu.
2. Ci gaba na ƙaddamar da nauyin rage yana nufin ci gaba da bin dokokin da aka rigaya binciken. A wannan lokaci, yana da kyau don ƙara kayan aiki na jiki, kuma daidai da su don gabatar da ƙananan carbohydrates a cikin abincin, amma ba a ciki ba ta haɗe da abincin abin sutura. Kowace mako, ƙara 5 grams na carbohydrates zuwa cin abinci. Ya kamata ku ci gaba da yin takarda na abinci don kada ku damu. A cikin abinci ya kamata a shiga:
- kayayyakin kiwo, qwai;
- cuku;
- alayyafo da avocado;
- wasu kwayoyi.
Wannan lokaci na abinci yana da har sai kun kasance kawai 2-4 kilo zuwa burin ku.
3. Tsarin mulki na zamani don kiyaye nauyin. Kowace mako, ƙara karin nau'in grams na carbohydrates zuwa abincin yau da kullum. Gabatar da abinci a hankali don kada jiki ya sha wahala. Idan ka lura cewa daga wasu samfurori nauyin nauyi zai fara sauyawa kuma ya tashi da sauri, ya saki su. Idan maimakon kara girma, nauyi zai fara girma, rage adadin carbohydrates a kowace rana. Wadannan ya kamata a kara da cewa:
- karas, dankali, beets;
- wake, lentils;
- 'ya'yan itace.
Wannan lokaci yana zuwa ƙarshen kawai lokacin da ka kai ga nauyin da ake so.
4. Matakan kiyaye nauyi. Domin a duk wannan lokacin ka riga ka kafa al'ada na abinci mai gina jiki, kuma yanzu zai zama mai sauki don kiyaye nauyi. Yana da mahimmanci kada ya yardar masa ya karkace fiye da 1-2 kg daga manufa. Kada ka ƙara zuwa abincin abincin mai cutarwa, zauna a kan abinci mai kyau .
A ƙarshe, zamu dubi tsarin kimanin abincin na Atkins, godiya ga abin da zai fi sauƙi a gare ku don yin tafiya cikin tsarin da aka tsara.
Atkins abinci - menu na rana
Yi la'akari da zaɓuɓɓuka don menu na yau da kullum don kowane lokaci na sake zagayowar abincin Atkins.
Menu don rana don lokaci na farko
- Breakfast - Salad daga kaza mai kaza da Peking kabeji, shayi.
- Abinci - naman sa broth tare da nama na nama da ganye.
- Abincin burodi - kayan kayan lambu.
- Abincin dare - salatin kayan lambu da kifin kifi.
Menu don rana don lokaci na biyu
- Breakfast - ƙurar ƙura daga ƙwai biyu, teku kale.
- Abincin rana shi ne miya da alayyafo.
- Bayan abincin rana - salatin da avocado, kokwamba da kuma ganye.
- Abincin dare - nama mai naman sa tare da zucchini stewed.
Menu don rana don 3rd lokaci
- Breakfast - wani ɓangare na stewed wake tare da tumatir.
- Abincin rana - kunnen da ganye.
- Abincin burodi ne apple.
- Abincin dare - turkey gasa tare da kayan lambu.
Menu don rana don lokaci na 4
- Breakfast - wani rabo na porridge buckwheat, stewed tare da karas da albasa.
- Abincin rana - miya kaza da ganye.
- Bayan abincin rana - wani ɓangare na yogurt.
- Abincin dare - squid tare da ado na broccoli.
Ku ci abinci mai ban sha'awa kuma mai dadi, sannan menu na abinci Atkins ba zai zama nauyi a gareku ba. Kuma wannan shi ne tabbacin wannan, to, za ku isa karshen kuma ku sami nasara!