Abincin Atkins

m-rage cin abinci-to-rasa nauyi

Abincin Atkins shine ɗayan shahararrun sanannun sanannun abincin da ke wanzuwa kuma ya ƙunshi aiwatar da abinci ƙananan carbohydrates. Wadanda ke kare wannan abincin, sun tabbatar da cewa mutumin da ya yanke shawarar bin wannan shirin, zai iya rasa nauyi cin dukkan furotin da kitse da kake so, muddin ka guji abinci mai dauke da sinadarin carbohydrates.

Yawancin karatu sun nuna cewa ƙananan abincin carbohydrate suna da tasiri sosai idan ya zo ga rasa nauyi kuma cewa basu haifar da haɗarin lafiya ba.

Abincin Atkins ne Dr. Robert C Atkins a cikin 1972, lokacin da ya yanke shawarar buga littafi wanda yayi alƙawari a ciki rasa nauyi bin jerin jagororin jagora kuma tare da sakamako na ƙarshe mai ban mamaki. Daga wannan lokacin, ta zama ɗaya daga cikin shahararrun abincin a duk duniya har zuwa yau.

Labari mai dangantaka:
Atkins kayan yau da kullun

Da farko dai wannan tsarin cin abinci ya sha suka mai tsanani daga hukumomin kiwon lafiya na lokacin, saboda yana inganta yawan cin abincin Fats mai cikakken yawa. Karatun da suka biyo baya sun nuna cewa kitsen mai ba shi da wata illa ga komai lafiyar mutane.

An tabbatar da cewa mabuɗin samun nasara a cikin abincin rage nauyi waɗanda suke ƙananan carbohydrates Saboda yawan cin abinci mai gina jiki, mutum yana biyan buƙatun su sosai kuma ya ƙare cin abinci da yawa ƙananan adadin kuzari wanda ke taimakawa asarar nauyi da ake so.

Hanyoyi 4 na abincin Altkins

Sanannen abincin Atkins ya kasu kashi huɗu daban-daban:

  • Lokacin shigarwa: A waɗannan kwanakin farko na wannan tsarin abincin ya kamata ku ci ƙasa da 20 grams na carbohydrates kowace rana na kimanin sati 2. Kuna iya cin abinci mai wadataccen mai, furotin, da koren kayan lambu. A wannan lokacin kun rasa mai yawa nauyi.
  • Matakan daidaitawa: A wannan matakin ana ƙara su kaɗan kaɗan wasu nau'ikan abinci don ciyar da jiki. Kuna iya cin goro, ƙananan kayan lambu, da ƙananan fruita amountsan itace.
  • Lokacin daidaitawa: A wannan matakin mutum yana dab da cimma nasara nauyin da ya dace don haka zaka iya kara yawan carbohydrates a abincinka kuma ka rage gudu asarar nauyi.
  • Lokacin kulawa: A wannan matakin na ƙarshe mutum na iya ci da cabohydrates cewa jikinka yana buƙata ba tare da ɗaukar nauyi ba.

Wasu mutanen da ke bin irin wannan abincin suna tsallake lokacin shigarwa gaba ɗaya kuma zaɓi zaɓi don haɗa yawancin 'ya'yan itatuwa da kayan marmari cikin abincin. Wannan zaɓin ciyarwar yana da tasiri sosai wajen samun burin da ake so. Akasin haka, sauran mutane sun zaɓi tsayawa a cikin yanayin shigarwar har abada, an san shi da suna abincin ketogenic ko kuma mai ƙarancin carbohydrates.

nama

Abinci don kaucewa kan abincin Atkins

Akwai abinci da yawa wanda ya kamata ka guji cin abinci yayin cin abincin Atkins:

  • Kowane irin sukari wanda ya hada da abubuwan sha mai laushi, alawa, ice cream ko ruwan 'ya'yan itace.
  • Babu abin da za a ci hatsi kamar alkama, hatsin rai ko shinkafa
  • da kayan lambu kamar su waken soya ko masara an hana su kwata-kwata.
  • 'Ya'yan itãcen marmari tare da babban matakin carbohydrates kamar ayaba, apples, lemu ko pear.
  • da legumes kamar su lentils, chickpeas ko wake suma ba sa cikin wannan abincin.
  • Bai kamata a guje ma sitaci ba, don haka dankali ba za ku iya cin su ba.

Abincin da zaku iya ci a amince akan abincin Atkins

Nan gaba zan yi bayani dalla-dalla kan irin abinci idan zaka iya cinyewa a cikin irin wannan abincin na slimming:

  • An yarda ci nama kamar naman shanu, naman alade, kaza ko turkey.
  • Kifi da abincin teku kamar kifin kifi, tuna ko sardines.
  • Abinci mai gina jiki kamar da ƙwai zaka iya hada shi a cikin wannan abincin.
  • Koren ganye Hakanan an haɗa su don ku sami alayyafo, broccoli ko kale.
  • Kowane irin kwayoyi kamar su almond, goro ko 'ya'yan kabewa ana ba su cikakken izini.
  • Kaman lafiya na nau'in karin man zaitun budurwa.

kifi

Abin sha akan abincin Atkins

Abin sha cewa an yarda akan abincin Atkins kamar haka:

  • Da farko Ruwa, wanda yake cikakke ne don samun cikakken ruwa da kuma kawar da gubobi.
  • Kawa An yarda saboda yana da wadata a cikin antioxidants kuma yana da lafiya ƙwarai ga jiki.
  • Wani abin sha mai fa'ida ga lafiyar jiki da kuma abincin Atkins yana ba da koren shayi.

Madadin haka ya kamata ka guji abubuwan sha waɗanda ke ƙunshe da su barasa kuma suna dauke da yawancin carbohydrates kamar giya.

Abinci na yau da kullun na mako guda akan abincin Atkins

Da ke ƙasa kuma don ƙara bayyana, na nuna muku misalin yadda zai kasance ciyarwar mako-mako akan abincin Atkins. (Yanayin shigarwa)

  • Litinin: don karin kumallo wasu kwai da kayan lambuDon abincin rana salatin kaza tare da dinbin kwayoyi da kuma abincin dare abincin nama da kayan lambu.
  • Talata: Qwai da naman alade don karin kumallo, kaza da kayan marmari da suka rage daga dare kafin da daddare don cin abincin rana garin cuku da kayan lambu
  • Laraba: a lokacin karin kumallo zaka iya cin guda daya omelette tare da kayan lambu, a lokacin abincin rana salad da daddare naman nama tare da kayan lambu.
  • Alhamis: Qwai da kayan lambu don karin kumallo, ragowar abincin dare na dare a abincin rana, da abincin dare kifi da man shanu da kayan lambu.
  • Juma'a: don karin kumallo naman alade da kwaiDon abincin rana, salatin kaza tare da dintsi na walnuts da kwallon nama tare da kayan lambu don abincin dare.
  • Asabar don karin kumallo wani omelette tare da kayan lambu, don abincin rana ragowar naman ƙwallo daga daren da ya gabata da kuma abincin dare wasu naman alade da kayan lambu.
  • Lahadi:  ƙwai da naman alade don karin kumallo, yankakken alade don abincin dare da abincin dare gasassun fuka-fukan kaza da kayan lambu.

Ina fatan na fayyace duk shakku game da hakan abincin Atkins, hanya ce mai lafiya da inganci don rage kiba da cimma buri adadin da ake so. Anan akwai bidiyo mai bayani don bayyana komai game da abincin Atkins.

 


Abubuwan da ke cikin labarin suna bin ka'idodinmu na ka'idojin edita. Don yin rahoton kuskure danna a nan.

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  1. Mai alhakin bayanan: Miguel Ángel Gatón
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  4. Sadarwar bayanan: Ba za a sanar da wasu bayanan ga wasu kamfanoni ba sai ta hanyar wajibcin doka.
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  6. Hakkoki: A kowane lokaci zaka iyakance, dawo da share bayanan ka.

  1.   MARIYA VILLAVICENCIO OLARTE m

    Ina godiya ga nasarorin da suka ba ni game da wannan abincin, wanda na tsara yin amfani da shi, tunda na auna mita ɗaya da centimita goma sha shida kuma na auna kilo dari da shida kuma ina jin rashin lafiya. Kuna iya shan madarar shanu.

  2.   Diego m

    babu madara, yi ƙoƙari ka guji naman alade, kodayake zaka iya cin shi zai ɗaga maka cholesterol, a, zaka sha shi a rana amma ba a kai a kai ba, zaka iya taimakawa kanka ta hanyar shan ruwan 'ya'yan itace kamar su lu'ulu'u mai haske da gelatin ba tare da sukari ba kuma ba tare da carbi ba, ka tuna cewa zaka iya daukar gram 20 na carbi a kowace rana, don haka idan wani abu yana da gram 1 ko 2 akan kowacce hidimtawa, kar kayi tunani da yawa kuma ka ci shi, zaka buƙaci jin cewa kana shan wani abu mai zaki. Bincika akan intanet menene sukari na abinci da zaku iya ɗauka da yawan carbi waɗanda sashin abinci ke da su, ina ba ku shawara ku sayi littafin saboda yana nan.

  3.   MARIA JOSE GONZALEZ SAMPEDRO m

    an yarda da kiwo da cuku a cikin abincin

  4.   Wendy lambatu ganuwar m

    Kuna iya cin avocado kuma a cikin 'ya'yan itacen guna da gwanda da kuma irin kayan kiwo da cuku za ku ci, godiya