Zakudya za Atkins

othandiza-kudya-kuonda

Zakudya za Atkins ndi imodzi mwazakudya zotchuka kwambiri komanso zodziwika bwino zomwe zilipo ndipo zimadya chakudya chochepa. Omwe amateteza chakudyachi, amatsimikizira kuti munthu amene angafune kutsatira ndondomekoyi, angathe kulemera kudya mapuloteni onse ndi mafuta omwe mukufuna, bola ngati mupewe zakudya zokhala ndi chakudya chambiri.

Kafukufuku wambiri wasonyeza kuti zakudya zochepa zama carbohydrate ndizothandiza kwambiri zikafika pochepetsa thupi komanso sizimakhala pachiwopsezo chachikulu chathanzi.

Zakudya za Atkins zidapangidwa ndikupangidwa ndi Dr. Robert C Atkins mu 1972, pomwe adaganiza zofalitsa buku lomwe adalonjeza kulemera kutsatira malangizo angapo ndi zotsatira zomaliza zodabwitsa. Kuyambira pamenepo, adakhala m'modzi wa zakudya zotchuka kwambiri padziko lonse lapansi kufikira lero.

Nkhani yowonjezera:
Maziko a zakudya za Atkins

Poyamba zakudyazi zidatsutsidwa kwambiri ndi azachipatala nthawiyo, chifukwa zimalimbikitsa kwambiri kudya kwa mafuta odzaza. Kafukufuku wotsatira akuwonetsa kuti mafuta okhutira sakhala owopsa konse thanzi la anthu.

Zatsimikiziridwa kuti chinsinsi chopambana pakudya kwakanthawi kochepa komwe ndi chakudya chochepa Ndi chifukwa chakuti kudya zakudya zomanga thupi zambiri, munthuyo amakhutitsa chilakolako chake kwambiri ndipo amatha kudya kwambiri ma calories ochepa zomwe zimathandiza kuchepa thupi.

Magawo 4 azakudya za Altkins

Zakudya zotchuka za Atkins zidagawika magawo anayi:

  • Gawo loyambira: M'masiku oyambirira awa a chakudya muyenera kudya pang'ono 20 magalamu a chakudya patsiku pafupifupi milungu iwiri. Mutha kudya zakudya zokhala ndi mafuta, mapuloteni, komanso masamba obiriwira. Pachigawo chino mumataya kulemera kwambiri.
  • Gawo lofananira: Mchigawo chino amawonjezedwa pang'ono ndi pang'ono zakudya zina kudyetsa thupi. Mutha kudya mtedza, masamba otsika kwambiri, ndi zipatso zochepa.
  • Gawo lokonzanso: Gawo ili munthuyu ali pafupi kwambiri kuti akwaniritse kulemera kwanu koyenera kotero mutha kuwonjezera chakudya m'zakudya zanu ndikuchepetsa kuonda.
  • Gawo lokonzekera: Mchigawo chomaliza ichi munthu amatha kudya zamoyo zam'madzi zomwe thupi lanu limafunikira osalemetsa.

Anthu ena omwe amatsata mtundu uwu wazakudya amadumpha gawo loyambira kwathunthu ndikusankha kuphatikiza zipatso ndi ndiwo zamasamba zambirimbiri pazakudya zawo. Zakudya izi ndizothandiza kukwaniritsa cholinga chomwe mukufuna. M'malo mwake, anthu ena amasankha kukhala mgawolo mpaka kalekale, amadziwika kuti zakudya za ketogenic kapena chakudya chochepa kwambiri.

nyama

Zakudya zomwe muyenera kupewa pa zakudya za Atkins

Pali zakudya zingapo zomwe muyenera kupewa kudya mukamadya Atkins:

  • Mtundu uliwonse wa dzuwa zomwe zimaphatikizapo zakumwa zozizilitsa kukhosi, maswiti, ayisikilimu kapena msuzi wazipatso.
  • Palibe chodyera chimanga monga tirigu, rye kapena mpunga.
  • ndi mafuta a masamba monga soya kapena chimanga ndizoletsedwa kotheratu.
  • Zipatso wokhala ndi chakudya chambiri monga nthochi, maapulo, malalanje kapena mapeyala.
  • ndi nyemba monga mphodza, nsawawa kapena nyemba zimaphatikizidwanso pachakudyachi.
  • Wowuma sayenera kupeŵedwanso, kotero mbatata simudzatha kuzidya.

Zakudya zomwe mungadye mosamala pa zakudya za Atkins

Kenako ndikufotokozera mwatsatanetsatane zakudya ziti ngati mungathe kudya mu mtundu uwu wazakudya zochepa:

  • Amaloledwa idyani nyama monga ng'ombe, nkhumba, nkhuku kapena nkhuku.
  • Nsomba ndi nsomba zam'nyanja monga nsomba, tuna kapena sardines.
  • Chakudya chopatsa thanzi monga mazira mutha kuziphatikiza pazakudya izi.
  • Masamba obiriwira obiriwira Amaphatikizidwanso kuti mutha kukhala ndi sipinachi, broccoli kapena kale.
  • Mtundu uliwonse wa mtedza monga maamondi, mtedza kapena nthanga zololedwa kwathunthu.
  • Mafuta athanzi yamtundu wamafuta owonjezera a maolivi.

nsomba

Zakumwa pazakudya za Atkins

Zakumwa zomwe amaloledwa pa zakudya za Atkins ndi izi:

  • Pa malo oyamba Madzi, yomwe ndiyabwino kuthiriridwa mokwanira komanso kuchotsa poizoni.
  • Khofi Amaloledwa chifukwa ali ndi ma antioxidants ambiri komanso athanzi labwino m'thupi.
  • Chakumwa china chopindulitsa kwambiri paumoyo komanso kuti chakudya cha Atkins chimalola ndi tiyi wobiriwira.

M'malo mwake muyenera kupewa zakumwa zomwe muli mowa ndipo zili ndi chakudya chambiri monga mowa.

Zakudya wamba za sabata imodzi pa zakudya za Atkins

Pansipa ndikuti mumveke bwino, ndikuwonetsani chitsanzo cha momwe zingakhalire kudyetsa mlungu uliwonse pa zakudya za Atkins. (Kuchepetsa gawo)

  • Lolemba: chakudya cham'mawa ena mazira ndi ndiwo zamasambaChakudya chamasana saladi wankhuku pamodzi ndi mtedza wambiri komanso chakudya chamadzulo ndi masamba.
  • Lachiwiri: Mazira okhala ndi nyama yankhumba pachakudya cham'mawa, nkhuku ndi ndiwo zamasamba zomwe zatsala usiku watha komanso usiku nkhomaliro cheeseburger ndi masamba
  • Lachitatu: nthawi ya kadzutsa mutha kudya imodzi omelette ndi masamba, nthawi ya nkhomaliro saladi ndipo usiku nyama yosungidwa ndi masamba.
  • Lachinayi: Mazira ndi ndiwo zamasamba za kadzutsa, zotsala kuchokera pachakudya chamadzulo usiku watulo, komanso chakudya chamadzulo nsomba ndi mafuta ndi masamba.
  • Lachisanu: chakudya cham'mawa nyama yankhumba ndi maziraChakudya chamasana, saladi wankhuku wokhala ndi ma walnuts ochepa komanso nyama zanyama zomwe zimakhala ndi masamba zamasana.
  • Loweruka: Chakudya cham'mawa ndi omelette wokhala ndi masamba, nkhomaliro nyama zotsala kuyambira usiku wapitawu ndi chakudya chamadzulo ena Nkhumba zankhumba ndi masamba.
  • Lamlungu:  mazira ndi nyama yankhumba pa kadzutsa, nyama ya nkhumba yodyera chakudya chamadzulo ndi chamadzulo mapiko a nkhuku okuta ndi masamba.

Ndikukhulupirira ndalongosola kukayika konse zakudya za Atkins, ndi njira yathanzi komanso yothandiza kuonda ndi kukwaniritsa chithunzi chomwe mukufuna. Nayi kanema wofotokozera kuti zonse ziwonekere bwino pazakudya za Atkins.

 


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  1.   MARIA VILLAVICENCIO OLARTE anati

    Ndili wokondwa chifukwa chokwaniritsa zomwe amandipatsa pazakudya izi, zomwe ndikufuna kuzigwiritsa ntchito, popeza ndimalemera mita imodzi ndi masentimita sikisitini ndipo ndimalemera kilogalamu zana limodzi ndi sikisi ndipo ndikumva kudwala. Mutha kudya mkaka wa ng'ombe.

  2.   Diego anati

    wopanda mkaka, yesetsani kupewa nyama yankhumba, ngakhale mutha kuyidya imakweza mafuta m'thupi lanu, a, mumamwa tsiku limodzi koma osati pafupipafupi, mutha kudzithandiza nokha pomwa timadziti monga kristalo wonyezimira ndi gelatin wopanda shuga komanso wopanda carbs, kumbukirani kuti mutha kumwa magalamu 20 a carbs patsiku, chifukwa chake ngati china chili ndi 1 kapena 2 magalamu pakumwa chilichonse, osaganizira kwambiri ndikudya, muyenera kumva kuti mukumwa china chokoma. Dziwani pa intaneti kuti ndi shuga uti wazakudya yemwe mungatenge komanso kuchuluka kwa ma carbs omwe gawo la chakudya liri nalo, ndikulimbikitsani kuti mugule bukuli chifukwa lilipo.

  3.   MARIA JOSE GONZALEZ SAMPEDRO anati

    mkaka ndi tchizi ndizololedwa mu zakudya

  4.   wendy kuda makoma anati

    Mutha kudya peyala komanso mkati mwa zipatsozo vwende ndi papaya ndi mtundu wanji wazakudya zamkaka ndi tchizi zomwe mungadye, zikomo