Niaj hnub no lub npe ntawm Atkins paub thoob plaws ntiaj teb, vim hais tias rov qab thaum 1972 nws tsim nws cov zaub mov txawv rau qhov poob. Qhov kev noj haus tsis poob qhov chaw txawm tias qhov tseeb tias tus kws kho mob uas nyhav 117 kg thiab muaj lub plawv teeb meem tshwm sim. Qhov loj tshaj plaws yog hais tias nws system pab ntau ntawm cov neeg. Cov zaub mov ntawm protein khoom noj ntawm Atkins yog suab devoid ntawm yooj yim carbohydrates - khoom qab zib thiab hmoov, uas txiav txim siab nws cov hauj lwm zoo.
Qhov Atkins noj zaub mov txawv li cas hauv nws cov hoob kawm?
Nws tsis pub leejtwg paub tias Dr. Atkins noj zaub mov tsis yog homogeneous, tab sis qhia ntau yam kev hloov uas sib txuas mus rau chav kawm ntawm plaub theem ntawm kev noj haus. Cia peb xav txog lawv:
1. Cov theem induction - tsis pub tsawg dua 14 hnub. Qhov no yog lub sijhawm nws yuav siv rau lub cev kom rov ua dua thiab pib siv lub zog uas tsis yog los ntawm carbohydrates, tab sis los ntawm cov txheej roj rau ntawm lub cev. Cov cai ntawm qhov theem yog yooj yim:
- cov pluas noj 3-5 zaug ib hnub twg me me;
- tsis pub ntau tshaj 20 gram ntawm carbohydrates ib hnub (piv txwv li, hauv 1 kua lawv twb tau 15, uas txhais tau hais tias tag nrho cov hmoov nplej, ceev thiab noob, qab zib, txiv hmab txiv ntoo, nrog rau) tsis suav;
- feem ntau yuav tsum haum rau ib lub tais zaub xam lav;
- Tsis txhob haus dej qab zib nrog aspartame thiab caffeine;
- txhua txhua hnub, nruj me ntsis haus 2 liv dej, faib qhov tag nrho tus nqi mus rau hauv me me feem.
Muaj pub txhua hom nqaij, nqaij qaib, ntses, nqaij nruab deg, cov zaub ntsuab, cov zaub tsis nchuav. Koj tuaj yeem ntxiv me ntsis zaub roj rau cov zaub.
2. Cov theem txuas ntxiv ntawm kev hnyav hnyav txhais tau hais tias yuav tsum ua raws li kev cai lij choj ntawm kev noj zaub mov. Nyob rau theem no, nws yog ib qho tsim nyog kom ntxiv lub cev muaj zog, thiab raws li lawv los ua kom paub me me ntawm carbohydrates nyob rau hauv kev noj haus, tab sis tsis muaj qhov teeb meem los ntawm kev noj haus ntawm cov khoom qab zib. Txhua lub lim tiam, ntxiv 5 gram ntawm carbohydrates mus rau kev noj haus. Koj yuav tsum khaws ib daim ntawv teev cov khoom noj khoom haus kom koj tsis txhob poob siab. Nyob rau hauv kev noj haus yuav tsum tau nkag:
- khoom noj khoom haus, qe;
- cheese;
- spinach thiab avocado;
- ib txhia ceev.
Qhov no theem ntawm kev noj haus yuav kav ntev kom txog thaum koj tsuas yog 2-4 kilograms mus txog koj lub hom phiaj.
3. Kev hloov mus rau qhov siab nyhav. Txhua lub lim tiam, ntxiv 10 gram ntawm carbohydrates mus rau txhua hnub noj. Qhia tawm cov zaub mov qeeb qeeb kom lub cev tsis muaj kev ntxhov siab. Yog tias koj pom tias los ntawm qee yam khoom qhov nyhav pib lub plhuav thiab nce siab, muab pov tseg. Yog hais tias es tsis txhob loj hlob nyias lub luj pib loj hlob, txo qhov nyiaj ntawm carbohydrates ib hnub twg. Cov hauv qab no yuav tsum ntxiv:
- carrots, qos yaj ywm, beets;
- taum, lentils;
- txiv hmab txiv ntoo.
Cov theem no los xaus rau thaum kawg thaum koj tau mus txog qhov siab nyhav.
4. Lub sijhawm tswj kev hnyav. Rau tag nrho lub sij hawm no koj twb tsim ib tug cwj pwm ntawm cov khoom noj kom zoo, thiab tam sim no nws yuav yooj yim heev rau qhov nyhav. Nws yog ib qho tseem ceeb uas tsis pub nws mus rau tshaj li 1-2 kg los ntawm qhov zoo tagnrho. Tsis txhob ntxiv rau kev noj haus ntawm cov zaub mov muaj teeb meem, nyob twj ywm ntawm txoj cai noj mov .
Thaum kawg, peb yuav saib cov khoom noj khoom haus ntawm Atkins noj, ua tsaug uas nws yuav yooj yim dua rau koj taug kev hauv cov lus qhia.
Atkins noj - cov zaub mov rau hnub ntawd
Xav txog cov kev xaiv rau cov ntawv qhia txhua hnub rau txhua theem ntawm Atkins noj cov voj voog.
Ntawv qhia zaub mov rau hnub rau theem 1
- Noj tshais - zaub xam lav los ntawm boiled nqaij qaib thiab Peking cabbage, tshuaj yej.
- Noj su - nqaij nyug broth nrog pieces ntawm nqaij thiab zaub.
- Khoom txom ncauj - cov zaub ua kom grilled.
- Noj hmo - zaub zaub xam lav nrog nqaij ntses.
Daim ntawv qhia hnub rau hnub thib rau
- Noj tshais - kib qe los ntawm ob lub qe, hiav txwv kale.
- Noj su yog kua zaub nrog spinach.
- Noj su yav sawv ntxov - zaub xam lav nrog avocado, dib thiab zaub.
- Noj hmo - boiled nyuj nrog zucchini stewed.
Daim ntawv qhia hnub rau lub hnub 3d
- Noj tshais - ib feem ntawm taum stewed nrog txiv lws suav.
- Noj su - pob ntseg nrog zaub.
- Khoom txom ncauj yog kua.
- Noj hmo - qaib ntxhw ci nrog zaub.
Ntawv qhia zaub mov rau hnub rau 4th theem
- Noj tshais - ib feem ntawm porridge buckwheat, stewed nrog carrots thiab dos.
- Noj su - qaib kua zaub nrog zaub.
- Noj su yav tav su - ib feem ntawm yogurt.
- Noj hmo - squid nrog ib tug garnish ntawm broccoli.
Noj cov khoom noj khoom haus ntau thiab cua, ces Atkins noj zaub mov tsis yog lub nra rau koj. Thiab qhov no yog qhov guarantee ntawm tias, ces koj yuav mus txog qhov kawg thiab ntse poob phaus!