Robert Atkins yog ib tug kws kho plawv uas tsim cov khoom noj rau nws tus kheej poob phaus. Tom qab ntawd, nws tau sau ib phau ntawv tseem ceeb rau cov ntawv no, uas yog lub hauv paus rau kev noj haus kev noj haus ntawm Dr. Atkins. Lub ntsiab lus ntawm Atkins kev noj haus nyob rau hauv kev limiting qhov noj ntawm carbohydrates , thiab nws cov zaub mov rau 14 hnub yuav tsum tau nthuav tawm nyob rau hauv no tsab xov xwm.
Tus essence of low-carb kev noj haus Atkins
Cov khoom noj khoom haus no yog ketogenic, uas yog, nws muab lub sijhawm los tso cov metabolic cov txheej txheem rau kev siv cov kabmob rog kom tsim tau lub zog vim qhov kev txo ntawm cov kev siv cov carbohydrates hauv kev noj haus. Yog tias lawv cov nqi tsawg dua hauv kev noj haus, cov qib glycogen ntog rau hauv daim siab, vim li ntawd, nws pib tawg cov rog nrog tsim fatty acids thiab ketones, uas yog hu ua ketosis. Yog li, lub cev thim zog los ntawm nws cov khw muag khoom noj roj thiab hlob zoo.
Kev noj haus ntawm Dr. Atkins muab rau 4 theem:
- Tus thawj ib nrab yog 2 lub lis piam thiab yuav tsum tau noj 20 grams carbohydrates ib hnub twg.
- Qhov thib ob theem pib nrog 3 lub limtiam thiab yuav kav ntev mus tas li. Tus nqi ntawm noj carbohydrates yog nce mus rau 60 g ib hnub twg. Nws yog ib qho tseem ceeb uas tswj koj qhov hnyav.
- Hauv theem peb, cov carbohydrate tuaj yeem ua tau ntxiv los ntawm lwm 10 g yog tias qhov nyhav tseem ceeb li qub.
- Kev kho ntawm kev ua tiav.
Kev noj haus ntawm Dr. Atkins, uas cog lus tias nws poob 14 hnub, raug tso cai noj nqaij, ntses, nqaij nruab deg, qe, nceb, khoom noj khoom haus. Qhov ntawd yog qhov tseem ceeb rau cov neeg uas muaj protein ntau. Koj tuaj yeem noj cov zaub tsis ntau, tab sis feem ntau ntawm cov txiv hmab txiv ntoo yuav tsum tau txo, tshwj xeeb tshaj yog qab zib. Cov ntsiab lus ntawm cov rog hauv cov zaub mov tsis muaj ntau, tab sis nws raug pom zoo los hloov cov tsiaj rog nrog zaub, thiab cov polyunsaturated fatty acids uas tsim nyog rau lub cev ntawm marine ntses.
Los ntawm kev noj haus tag nrho tsuas yog haus dej cawv, ncuav muffins, ncuav qab zib, khoom qab zib, txiv hmab txiv ntoo qab zib, cereal, cereals, starchy zaub. Txhua hom kua txiv raug tshem tawm, thiab nws kuj tsis pom zoo noj khoom noj khoom haus, khoom noj ceev, thiab cov khoom noj nqus ntim. Ntawd yog, cov khoom noj yuav tsum tau npaj txhij ntawm nws tus kheej, xaiv ua noj / ncu lossis ci li ib txoj kev ua noj. Nws yog pom zoo kom txo tau qhov noj ntawm zucchini, cabbage, peas, txiv lws suav, dos, qaub cream. Nws tseem ceeb heev kom haus dej ntau, tab sis tsis qab qab zib, tab sis ntxhia thiab dej ntshiab, dej tshuaj ntsuab, cov txiv hmab txiv ntoo tsis muaj dej qab zib thiab cov kua qaub.
Atkins khoom noj - zaub mov rau 14 hnub
Tus kwv yees li ntawm cov thawj theem yog:
- rau pluas tshais, cov qe thiab nqaij npuas kib, cov tshuaj yej ntsuab nrog ib nplais ntawm cheese;
- rau pluas su, steak los ntawm ntses liab, ci hauv ntawv ci. Zaub xam lav ntawm zaub nrog boiled squid. Morse iav;
- rau ib nrab-sawv ntxov khoom txom ncauj ntawm tsev cheese thiab ib lub khob ntawm kefir;
- rau sab cev nqaij daim tawv, stewed nrog zaub thiab nceb.
- ua ntej yuav mus pw - ib khob ntawm kefir.
Tus kwv yees li ntawm ob theem ntawm Atkins cov zaub mov noj:
- rau kev noj tshais, ib qho omelette nrog ib daim ntawm daim siab yob;
- rau noj su chakhohbili ntawm nqaij qaib. Greek zaub xam lav;
- rau ib tag kis sawv ntxov khoom txom ncauj tsev cheese casserole, ib lub khob ntawm compote;
- rau noj hmo, ntses, stewed nrog zaub - courgettes, peas thiab txiv lws suav;
- ua ntej yuav mus pw ib khob ntawm kefir los yog tej txiv hmab txiv ntoo.
Kwv yees ntawm cov theem peb:
- rau pluas tshais oatmeal, tshuaj yej;
- rau noj hmo, nplej nrog nyuj, zaub xam lav cov zaub tshiab, ib daim hlais tag nrho cov khob cij;
- rau ib nrab-sawv ntxov noj txom ncauj cheese nrog qaub cream thiab cov txiv hmab txiv ntoo qhuav ; kissel;
- rau noj boiled qos yaj ywm thiab ci nrog zaub ntses. Mov ci;
- ua ntej yuav mus pw ib khob ntawm yogurt.
Nws yuav tsum raug sau tseg tias xws li kev noj haus tsis tuaj yeem ua rau cov neeg muaj mob ntshav qab zib, mob siab thiab lub raum mob. Nws yog contraindicated rau cov poj niam cev xeeb tub thiab lactating. Cov neeg uas lo rau nws mus ntev ntev yuav muaj ntxhiab ntawm acetone los ntawm lub qhov ncauj, muaj kev nyuab siab thiab kev nyuaj siab.