Abincin Atkins: Duk abin da kuke buƙatar sani

Wadatacce

• Abincin Atkins Tsarin 4-Phase ne
• Abincin da Zai Guji
• Abincin da Zai Ci
• Abin sha
• Wataƙila Ku ci
• Bayan uarfafawa Ya Youare, Zaka Iya Sannu Sannu Addara Carbs Masu Lafiya
• Yaya Game da Masu Cin Ganyayyaki?
• Samfurin menu na atkins na sati daya
• Litinin
• Talata
• Laraba
• Alhamis
• Juma'a
• Asabar
• Lahadi
• Lafiyayyen Lowananan Lowaran-Abinci
• Yadda zaka Bi Abincin Atkins Lokacin Cin Abinci
• Jerin Siyayya Mai Sauƙi don Abincin Atkins
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Abincin Atkins shine abincin mai ƙananan-carb, yawanci ana bada shawarar don asarar nauyi.

Masu goyon bayan wannan abincin suna da'awar cewa zaka iya rage kiba yayin cin abinci mai yawa da kitse kamar yadda kake so, muddin ka guji abinci mai dauke da sanadarin.

A cikin shekaru 12 da suka gabata ko sama da haka, sama da karatu 20 sun nuna cewa abinci mai ƙananan-carb ba tare da buƙatar ƙididdigar kalori suna da tasiri ga asarar nauyi ba kuma suna iya haifar da ci gaban lafiya daban-daban.

Atkins ya fara ciyar da abincin Atkins ne na asali daga likitan likita Dr. Robert C. Atkins, wanda ya rubuta littafi mafi kyawun sayarwa game dashi a cikin 1972.

Tun daga wannan lokacin, abincin Atkins ya shahara a duk duniya tare da rubutattun littattafai da yawa.

Abincin shine asalin manyan hukumomin kiwon lafiya suna daukar shi rashin lafiya kuma yana aljannu, galibi saboda yawan mai mai ƙanshi. Koyaya, sabbin karatu sun nuna cewa kitsen mai bashi da illa (,).

Tun daga wannan lokacin, an yi nazarin abincin sosai kuma an nuna shi don haifar da asarar nauyi da haɓaka mafi girma a cikin sukarin jini, “mai kyau” HDL cholesterol, triglycerides da sauran alamomin kiwon lafiya fiye da abincin mai ƙarancin mai (3, 4).

Duk da kasancewar yana da mai sosai, amma hakan baya daga “mummunan” LDL cholesterol a matsakaici, kodayake hakan yana faruwa ne a rukunin mutane ().

Babban dalilin da yasa abinci mai ƙananan-carb yake da tasiri sosai ga rashi nauyi shine raguwar ƙwayoyin carbs da haɓaka haɓakar furotin na haifar da rage ci, yana sa ka cin ƙananan adadin kuzari ba tare da yin tunani game da shi ba,,).

Kuna iya karanta ƙarin game da fa'idodin lafiyar ƙananan abincin-carb a cikin wannan labarin.

Abincin Atkins Tsarin 4-Phase ne

Abincin Atkins ya kasu kashi 4 daban-daban:

• 1 na zamani (shigarwa): A karkashin gram 20 na carbs a kowace rana tsawon makonni 2. Ku ci mai-mai, mai-furotin, tare da kayan lambu mai ƙanƙara kamar ganye mai ganye. Wannan shura-farawa nauyi asara.
• Lokaci na 2 (daidaitawa): Sannu a hankali ƙara ƙarin kwayoyi, kayan lambu mai ƙananan-carb da ƙananan 'ya'yan itace a cikin abincinku.
• Lokaci na 3 (daidaitawa mai kyau): Lokacin da kuka kusanci nauyin burin ku, ƙara ƙarin carbs a cikin abincin ku har sai asarar nauyi ta ragu.
• Lokaci na 4 (kiyayewa): Anan zaku iya cin abinci mai kyau kamar yadda jikinku zai iya jurewa ba tare da sake dawo da nauyi ba.

Koyaya, waɗannan matakan suna da ɗan rikitarwa kuma bazai zama dole ba. Ya kamata ku sami damar rage nauyi kuma ku riƙe shi muddin kun tsaya ga tsarin cin abincin da ke ƙasa.

Wasu mutane sun zaɓi tsallake lokacin shigarwar gaba ɗaya kuma sun haɗa da yalwar kayan lambu da 'ya'yan itace daga farkon. Wannan hanyar na iya yin tasiri sosai.

Sauran sun fi so su tsaya kawai a cikin lokacin shigar har abada. Wannan kuma ana kiranta azaman ƙaramin abinci mai ƙarancin ƙwayoyin cuta (keto).

Abincin da Zai Guji

Ya kamata ku guji waɗannan abincin akan abincin Atkins:

• Sugar: Abin sha mai laushi, ruwan 'ya'yan itace, kek, alewa, ice cream, da sauransu.
• Hatsi: Alkama, sihiri, hatsin rai, sha'ir, shinkafa.
• Man kayan lambu: Man waken soya, man masara, man auduga, man canola da wasu kalilan.
• Fats mai guba: Yawancin lokaci ana samunsa a cikin abincin da aka sarrafa tare da kalmar "hydrogenated" akan jerin abubuwan haɗin.
• “Abinci” da “ƙananan ƙiba” abinci: Wadannan yawanci suna da sukari sosai.
• Babban kayan lambu: Karas, jujjuya, da sauransu (shigar kawai).
• 'Ya'yan carb masu girma: Ayaba, apples, lemu, pears, inabi (shigar kawai).
• Farawa: Dankali, dankalin hausa (shigar kawai).
• Legumes: Lentils, wake, chickpeas, da sauransu (shigarwa kawai).

Abincin da Zai Ci

Ya kamata ku tsara abincinku kusa da waɗannan lafiyayyun abinci.

• Nama: Naman sa, naman alade, rago, kaza, naman alade da sauransu.
• Kifi mai kifi da abincin teku: Kifi, kifi, sardines, da dai sauransu.
• Qwai: Eggswai mafi lafiya shine omega-3 wadatar ko kiwo.
• Vegetablesananan kayan lambu: Kale, alayyafo, broccoli, bishiyar asparagus da sauransu.
• Kiwo mai cikakken kiɗa: Butter, cuku, cream, yogurt mai cikakken kiba.
• Kwayoyi da tsaba: Almonds, kwayar macadamia, goro, 'ya'yan sunflower, da sauransu.
• Lafiya mai kyau: Karin man zaitun, man kwakwa, avocados da man avocado.

Muddin kun sanya abincin ku a kusa da tushen furotin mai ƙanshi tare da kayan lambu ko goro da wasu lafiyayyun ƙwayoyi, zaku rasa nauyi. Yana da sauki.

Abin sha

Ga wasu abubuwan sha waɗanda ake karɓa akan abincin Atkins.

• Ruwa: Kamar koyaushe, ruwa ya zama abin sha-abin sha.
• Kofi: Yawancin karatu suna nuna cewa kofi yana da yawa a cikin antioxidants kuma yana da ƙoshin lafiya.
• Green shayi: Abin sha mai lafiya.

Alcohol ma yana da kyau a ƙananan. Ka tsaya kan busassun ruwan inabi ba tare da ƙarin sugars ba kuma ka guji yawan shan giya kamar giya.

Wataƙila Ku ci

Akwai abinci masu ɗanɗano da yawa waɗanda zaku iya ci akan abincin Atkins.

Wannan ya hada da abinci kamar naman alade, kirim mai nauyi, cuku da cakulan mai duhu.

Yawancin waɗannan ana ɗauka ɗaukaka ne saboda yawan mai da kalori.

Koyaya, lokacin da kuke cin abinci mara nauyi, jikinku yana haɓaka amfani da mai a matsayin tushen makamashi kuma yana danne sha'awar ku, yana rage haɗarin wuce gona da iri da nauyin kiba.

Idan kanaso ka kara sani, ka duba wannan labarin akan Abincin Abincin Guda Guda 6 Wadanda Ba Abokai bane.

Bayan uarfafawa Ya Youare, Zaka Iya Sannu Sannu Addara Carbs Masu Lafiya

Duk da abin da kuka ji, abincin Atkins yana da sassauƙa.

Abin sani kawai a lokacin da ake shigar da makonni biyu ana buƙatar rage girman cin abincin ku.

Bayan shigarwar ta ƙare, a hankali za ku iya sake dawo da ƙoshin lafiya kamar su kayan lambu mafi girma, 'ya'yan itãcen marmari,' ya'yan itãcen marmari, 'ya'yan itãcen marmari,' ya'yan itãcen marmari, dankalin turawa, hatsi da hatsi mai kyau kamar hatsi da shinkafa.

Koyaya, akwai damar cewa kuna buƙatar kasancewa da ƙananan carb na rayuwa har zuwa rayuwa, koda kuwa kun isa burin asarar nauyi.

Idan ka fara cin tsoffin abinci iri ɗaya daidai da na da, zaka dawo da nauyi. Wannan gaskiyane game da duk wani abincin rage kiba.

Yaya Game da Masu Cin Ganyayyaki?

Zai yiwu a yi abincin Atkins azaman mai cin ganyayyaki (har ma da maras cin nama), amma da wahala.

Kuna iya amfani da abinci mai tushen waken soya don gina jiki kuma ku ci yalwa da ƙwaya. Man zaitun da man kwakwa sune ingantattun tushen kitse.

Hakanan masu cin ganyayyaki na Lacto-ovo-masu cin ganyayyaki na iya cin kwai, cuku, man shanu, kirim mai tsami da sauran kayan kiwo mai kiba.

Samfurin menu na atkins na sati daya

Wannan menu ne na samfuri na sati ɗaya akan abincin Atkins.

Ya dace da lokacin shigarwa, amma ya kamata ku ƙara kayan lambu mafi girma da ƙananan 'ya'yan itatuwa yayin da kuke matsawa zuwa sauran matakan.

Litinin

• Karin kumallo: Qwai da kayan lambu, soyayyen man kwakwa.
• Abincin rana: Salatin kaza tare da man zaitun, da dintsi na goro.
• Abincin dare: Steak da kayan lambu.

Talata

• Karin kumallo: Naman alade da kwai.
• Abincin rana: Ragowar kaza da kayan lambu daga daren da ya gabata.
• Abincin dare: Bunless cheeseburger, tare da kayan lambu da man shanu.

Laraba

• Karin kumallo: Omelet tare da kayan lambu, soyayyen a cikin man shanu.
• Abincin rana: Salatin shrimp tare da man zaitun.
• Abincin dare: Naman sa naman sa ke motsawa, tare da kayan marmari.

Alhamis

• Karin kumallo: Qwai da kayan lambu, soyayyen man kwakwa.
• Abincin rana: Ragowar sarowa daga abincin dare da daddare.
• Abincin dare: Salmon tare da man shanu da kayan lambu.

Juma'a

• Karin kumallo: Naman alade da kwai.
• Abincin rana: Salatin kaza tare da man zaitun da dintsi na goro.
• Abincin dare: Kwallan nama da kayan lambu.

Asabar

• Karin kumallo: Omelet tare da kayan lambu daban-daban, soyayyen a cikin man shanu.
• Abincin rana: Ragowar ƙwallan nama daga dare kafin.
• Abincin dare: Naman alade da kayan lambu.

Lahadi

• Karin kumallo: Naman alade da kwai.
• Abincin rana: Ragowar naman alade daga daren da ya gabata.
• Abincin dare: Fuka-fukan kaza da aka soya, tare da wasu salsa da kayan lambu.

Tabbatar kun hada da nau'ikan kayan lambu daban-daban a cikin abincinku.

Don 'yan misalai na lafiyayyen abinci mai gamsarwa da ƙananan abinci, duba wannan labarin akan Abincin Marasa Lafiya mara nauyi 7 a Underarƙashin Mintuna 10.

Lafiyayyen Lowananan Lowaran-Abinci

Yawancin mutane suna jin cewa sha'awar su ta sauka akan abincin Atkins.

Suna jin daɗin gamsuwa da abinci 3 kowace rana (wani lokacin kawai 2).

Koyaya, idan kuna jin yunwa tsakanin abinci, ga wasu 'yan abinci masu saurin lafiya:

• Ragowar.
• Kwai dafaffun kwai ko biyu.
• Wani cuku.
• Wani yanki na nama.
• Hannun goro.
• Wasu yogurt na Girkanci.
• Berries da kirim mai kirim.
• Karas na yara (mai hankali lokacin shigarwa).
• 'Ya'yan itãcen marmari (bayan shigarwa)

Yadda zaka Bi Abincin Atkins Lokacin Cin Abinci

Da gaske yana da sauƙin bin abincin Atkins a yawancin gidajen abinci.

1. Nemi karin kayan lambu maimakon burodi, dankali ko shinkafa.
2. Yi odar abinci bisa nama mai ƙifi ko kifi mai ƙiba.
3. Nemi ƙarin miya, man shanu ko man zaitun tare da abincinku.

Jerin Siyayya Mai Sauƙi don Abincin Atkins

Yana da kyakkyawar doka don siyayya a kewayen shagon. Wannan yawanci shine inda ake samun dukkan abinci.

Cin kwayoyin bai zama dole ba, amma koyaushe jera mafi ƙarancin zaɓi wanda ya dace da kasafin ku.

• Nama: Naman sa, kaza, rago, naman alade, naman alade.
• Kifi mai kyau: Kifi, kifi, da dai sauransu.
• Shrimp da kifin kifin.
• Qwai.
• Kiwo: Yogurt na Girkanci, kirim mai nauyi, man shanu, cuku.
• Kayan lambu: Alayyafo, kale, latas, tumatir, broccoli, farin kabeji, bishiyar asparagus, albasa, da sauransu.
• Berries: Blueberries, strawberries, da dai sauransu.
• Kwayoyi: Almonds, kwayar macadamia, goro, dawa, da sauransu.
• Tsaba: 'Ya'yan sunflower,' ya'yan kabewa, da sauransu.
• 'Ya'yan itãcen marmari Apples, pears, lemu.
• Man kwakwa.
• Zaitun.
• Man zaitun na karin budurwa.
• Duhun cakulan.
• Avocados.
• Kayan kwalliya: Gishirin teku, barkono, turmeric, kirfa, tafarnuwa, faski, da sauransu.

An ba da shawarar sosai don share ɗakin ajiyar ku daga duk abinci da ƙoshin lafiya. Wannan ya hada da ice cream, sodas, hatsi na karin kumallo, burodi, ruwan 'ya'yan itace da sinadarin yin burodi kamar sukari da garin alkama.

Layin .asa

Idan kuna da gaske game da abincin Atkins, kuyi la'akari da siye ko aron ɗayan littattafan Atkins kuma kawai ku fara da wuri-wuri.

Da aka faɗi haka, cikakken jagorar wannan labarin yakamata ya ƙunshi duk abin da kuke buƙatar cin nasara. Don ƙirƙirar sigar bugawa, latsa nan.

Don ra'ayoyin girke-girke, bincika wannan labarin akan 101 Lafiyayyun Lowananan Carb Recipes Wanda tean Incwarai

A ƙarshen rana, abincin Atkins shine lafiyayyen hanya mai tasiri don rasa nauyi. Ba za ku damu ba.