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Matsakaicin abun cikin kalori na yau da kullun shine 1694 Kcal.
Wannan abincin ya zo mana daga yamma kuma a gindinsa ya ƙunshi ƙuntatawa akan adadin carbohydrates. Ba kamar sauran abincin ba, ba tare da togiya ba, abincin Atkins yana la'akari da halaye na jikin ku. A zahiri, abincin Atkins hadadden tsarin cin abinci ne da tsarin abinci mai gina jiki (abincin da kansa ana aiwatar dashi sau ɗaya, kuma tsarin abinci mai gina jiki yana riƙe nauyinku a cikin iyakar da aka halatta).
Wannan abincin an sami nasarar bin sahunan ƙasashen waje da mashahuran mashahuran siyasa. Shahararren abincin Kremlin yana amfani da wannan ƙa'idar. Masanin ilimin abincin, Dokta Atkins, ya zama tilas ya ƙaurace wa duk wani magani a farkon makonni biyu na farkon abincin - wanda zai iya buƙatar tuntuɓar likita. Iyakance sinadarin carbohydrates a cikin abinci zai rage saukar da sikari a cikin jini - wanda kuma yana bukatar tuntuɓar likita.
Abincin yana hana: yayin ciki - na iya shafar yaro, a lokacin shayarwa - wannan dalili, akwai gazawar koda - hawa da sauka a matakan sukari da wasu da dama.
Abincin Atkins shine kashi biyu - a cikin kashi na farko, wanda ke da kwanaki 14, jikinka zai karbi mafi ƙarancin adadin carbohydrates da ake bukata - wanda zai daidaita ma'auni na kalori saboda kashe albarkatun ciki daga kitsen jiki - matsakaicin asarar nauyi. . Bayan kwanaki 14, an cire ƙuntatawa akan abun da ke cikin kalori na samfurori, amma ƙuntatawa akan adadin carbohydrates ya rage - wannan shine rikitarwa na abinci - matsakaicin ƙimar da aka ƙayyade daban-daban dangane da halaye na jikin ku - kula da nauyi akai-akai. da gyaran ma'aunin carbohydrate kusan tsawon rayuwa.
A cikin makonni biyu na farko, adadin carbohydrates bai kamata ya wuce gram 20 a kowace rana ba. Matsakaicin darajar wannan ma'aunin ga yawancin mutane shine kusan gram 40 (wucewa zai haifar da kiba - wanda shine batun yawancin mutane masu kiba - carbohydrates da mai da aka cinye a lokaci ɗaya ba a shanye su ta hanya ɗaya - carbohydrates kamar yadda tushen makamashi suke cinyewa gaba ɗaya don kula da bukatun yau, kuma wani ɓangare na kitsen yana adana - idan akwai ragi daga cikinsu - jikinmu kawai yana iya adana su - wannan shine ilimin likitancinmu).
Adadin giram 20 yana da sauƙin samuwa - cokali 3 ne kawai na sukari a cikin shayi ko bunƙasa - don haka ba abinci mai sauri ko abun ciye-ciye ba. Don hana irin waɗannan yanayi, an haɗa jerin samfuran da aka ba da izini koyaushe kuma a kowane adadi (sharadi) - a bayyane yake cewa yunƙurin ku yana nufin - babu wuce gona da iri - muna cin abinci ne kawai lokacin da akwai tsayayyen jin yunwa - babu guntu. domin serials.
- kowane kifi (duka teku da kogi)
- kowane tsuntsu (gami da wasa)
- kowane abincin teku (iyakance adadin kawa - amma yana da kyau a lissafa girke -girke a gaba)
- a cikin kowane nau'in ƙwai (Hakanan kuna iya yin kaza da quail)
- kowane cuku mai wuya (ga wasu nau'ikan akwai iyaka akan yawa - lissafin girke -girke a gaba)
- kowane nau'in kayan lambu (wanda za'a ci shi danye)
- kowane sabo ne namomin kaza
Restricarin ƙuntatawa - baza ku iya shan yawan cin abincin da ke cikin kullun tare da sunadarai (kaji, nama) da mai a abinci ɗaya ba. Wajibi ne don kiyaye tazarar awanni 2. Babu irin wannan ƙuntatawa akan haɗuwa da furotin da mai.
Jerin samfuran da aka haramta:
- barasa ta kowace hanya
- fats na asali na wucin gadi
- sukari a cikin kowane nau'i (in ba haka ba ya wuce izinin yau da kullun don sauran abinci)
- 'ya'yan itatuwa (duk suna da babban abun ciki na carbohydrate - ko da matsakaicin lemun tsami yana da kusan gram 5 na su)
- kayan lambu tare da babban abun ciki na sitaci (dankali, masara - lissafin girke -girke)
- kayan marmari (duk suna dauke da sukari)
- kayan gasa (mai yawan sitaci)
Jerin samfuran tare da iyakataccen yawa
- kabeji
- squash
- Peas
- tumatir
- albasa
- kirim mai tsami (analogue mai ƙarancin kalori na kirim mai tsami) da sauran samfuran samfuran.
Kuna iya shan ruwa na yau da kullun da na ma'adinai, da shayi, da kofi, da Coca-Cola Light-kowane abin sha ba tare da carbohydrates ba (alal misali, gilashin ruwan innabi ya ƙunshi kusan gram 30 na carbohydrates-kuma a bayyane yake da yawa na yau da kullun. bukata).
Sashi na biyu na rage cin abinci ya ma fi sauƙi - jiki ya rigaya ya fara amfani da ƙuntatawa da yawa, kuma an canza mahimmancin kuzari game da kashe wadatattun kayan mai na ciki.
Halin da aka halatta na yau da kullun yana zuwa kusan gram 40 (ga kowane mutum daban-daban). Amma yanzu ana buƙatar sarrafa nauyi koyaushe - raguwar ƙitsen jiki zai ci gaba (amma da ɗan kaɗan). Da zarar kun isa ga mafi girman nauyin ku, a hankali za ku iya ƙara abinci mai ƙarancin abinci a cikin menu - har sai lokacin da nauyi ya fara ƙaruwa - wannan zai zama matakin carbohydrate ɗinku na kowa (mafi ƙarancin ku). A nan gaba, je zuwa wannan matakin - zaku fara samun nauyi - kuma akasin haka.
Tabbas, a nan gaba, da alama zaku iya barin wasu wuce gona da iri saboda dalilai na dalili - misali, tafiya hutu tare da barasa - ya bayyana karara cewa zaku sami ɗan nauyin da ya wuce kima - rage yawan abincin kuzarin carbohydrate zuwa gram 20 kowace rana - kamar yadda a farkon lokaci - har sai kun kawo nauyinku zuwa al'ada.
A gefe guda, abincin yana da sauƙi kuma mai sauƙi don yin - ƙuntatawa ba su da mahimmanci kuma mai sauƙin yi. Abincin da abincin ya yarda ya haɗa da abincin da aka haramta gaba ɗaya a cikin sauran nau'ikan abinci (cream, qwai, cuku, nama da kayan nama). Abincin Atkins yana da tasiri sosai - bin shawarwarin sa, za ku sannu a hankali amma tabbas rasa nauyi zuwa al'ada. Amfanin abincin Atkins babu shakka shine daidaita tsarin abinci da metabolism. Wannan kuma yakamata ya haɗa da rashin ƙuntatawa akan adadin da lokacin abinci.
Abincin Atkins bai cika zama cikakke ba (amma a wannan batun yana da fifiko fiye da sauran kayan abinci) - yana iya zama wajibi don ɗaukar ƙarin ƙwayoyin bitamin-ma'adinai. Rashin dacewar abincin Atkins shine tsawon lokacin sa - don kula da daidaiton carbohydrates cikin rayuwar ku. Tabbas, buƙatar ƙididdigar farko na girke-girke bisa ga tebur kuma yana tasiri tasirin wannan abincin.