Atkins rage cin abinci: menene menene, me za'a ci, matakai da menu

Wadatacce

• Abincin da aka ba da izini
• Lokaci na Abincin Atkins
• Lokaci na 1: Shigar da abubuwa
• Lokaci na 2 - Ci gaba da Rashin nauyi
• Lokaci na 3 - Ci gaba da Kulawa
• Lokaci na 4 - Kulawa
• Atkins tsarin abinci
• Dubi bidiyo mai zuwa kuma ku ga yadda ake cin abincin ƙananan Carb don rasa nauyi:

Abincin Atkins, wanda aka fi sani da abinci mai gina jiki, likitan zuciya na Amurka Dr. Robert Atkins ne ya kirkireshi, kuma ya dogara ne akan taƙaita amfani da carbohydrates da ƙara yawan amfani da sunadarai da mai a cikin yini.

A cewar likitan, da wannan dabarar ne jiki yake fara amfani da tarin kitse don samar da kuzari ga kwayoyin halitta, wanda ke haifar da ragin nauyi da kuma kyakkyawan kula da glucose na jini da cholesterol da matakan triglyceride a cikin jini.

Abincin da aka ba da izini

Abincin da aka yarda dashi a cikin abincin Atkins shine waɗanda basu da carbohydrates ko kuma suna da ƙarancin wannan abincin, kamar su kwai, nama, kifi, kaza, cuku, man shanu, man zaitun, kwayoyi da iri, misali.

A cikin wannan abincin, yawan cin abinci na carbohydrates ya bambanta gwargwadon tsarin rage nauyi, farawa daga 20 g kawai kowace rana. Carbohydrates suna nan, musamman a abinci irin su burodi, taliya, shinkafa, farfasawa, kayan lambu da 'ya'yan itace, misali. Duba cikakken jerin wadataccen abinci mai wadatar carbohydrate.

Lokaci na Abincin Atkins

Abincin Atkins ya ƙunshi nau'ikan 4, kamar yadda aka nuna a ƙasa:

Lokaci na 1: Shigar da abubuwa

Wannan matakin yana ɗaukar makonni biyu, tare da matsakaicin amfani na kawai gram 20 na carbohydrates a kowace rana. Abincin mai dauke da furotin, kamar nama da kwai, da abinci mai wadataccen mai, kamar su man zaitun, man shanu, cuku, madara kwakwa da kayan lambu irin su latas, arugula, turnip, kokwamba, kabeji, ginger, endive, radish, namomin kaza, an sake su chives, faski, seleri da chicory.

A wannan lokacin, ana sa ran saurin hasara na farko zai fara faruwa.

Lokaci na 2 - Ci gaba da Rashin nauyi

A kashi na biyu ana ba shi izinin cinye gram 40 zuwa 60 na carbohydrate a kowace rana, kuma wannan ƙaruwa ya zama gram 5 kawai a mako. Dole ne a bi lokaci na 2 har sai an kai nauyin da ake so, kuma za a iya ƙara wasu 'ya'yan itatuwa da kayan marmari a cikin menu.

Don haka, ban da nama da mai, ana iya haɗawa da abinci masu zuwa a cikin abincin: cuku mozzarella, cuku ricotta, curd, blueberry, rasberi, kankana, strawberry, almond, kirji, iri, macadamia, pistachios da kwayoyi.

Lokaci na 3 - Ci gaba da Kulawa

A lokaci na 3 an yarda ya cinye har zuwa gram 70 na carbohydrate a kowace rana, yana da mahimmanci a lura da ko rashin ƙaruwa yana faruwa a wannan lokacin. Idan kun lura da ƙaruwar nauyi lokacin da kuka cinye 70 g na carbohydrate a kowace rana, ya kamata ku rage wannan adadin zuwa 65 g ko 60 g, alal misali, har sai kun sami ma'aunin jikinku, lokacin da zaku iya matsawa zuwa zamani na 4 .

A wannan matakin ana iya gabatar da abinci masu zuwa: kabewa, karas, dankalin turawa, dankalin turawa, doya, rogo, wake, kaji, lentil, hatsi, oat, shinkafa da 'ya'yan itace kamar apples, banana, cherries, inabi, kiwi, guava , mangoro, peach, plum da kankana.

Lokaci na 4 - Kulawa

Adadin carbohydrate da za a cinye zai zama abin da ke sa nauyin ya daidaita, wanda aka gano a kashi na 3 na aikin. A wannan matakin, abincin ya riga ya zama salon rayuwa, wanda ya kamata a bi shi koyaushe don kyakkyawan nauyi da kiyaye lafiyar.

Atkins tsarin abinci

Tebur mai zuwa yana nuna menu na misali don kowane lokaci na abincin:

Yana da mahimmanci a tuna cewa kowane irin abinci dole ne masanin lafiya, kamar masanin abinci mai gina jiki, ya sanya masa ido, don kar ya cutar da lafiya.

Dubi bidiyo mai zuwa kuma ku ga yadda ake cin abincin ƙananan Carb don rasa nauyi: