Sezvo dieters iri pedo nezvinangwa zvavo, kurasikirwa kwekurema kunononoka zvakanyanya, uye mamwe marubhaidhyrate akawedzerwa kune kudya. Vanhu vanoona kuti mutoro wega wega wega wega wega unogona kuchengetedza pasina kudya. Iyi pfungwa inonzi Atkins Carbohydrate Equilibrium (ACE).
Iyo Inoshanda Sei
Chikamu Chetatu inguva yekufungisisa nezvekudya, kuti uone kuti zvii zvinodyiwa zvinogona kutangisa kudya, izvo zvinogadziriswa zvakasiyana zvakasiyana siyana zvezvokudya, uye, zvakakosha, maridhihydrate yakawanda zvakadini, zvichiita kuda, kuwedzera kuwanda, uye zvimwe zviratidzo zvisingadiwi.
Zvinonakidza kuti vanhu vakasiyana sei vanoita zvekudya zvakasiyana. Semuenzaniso, vamwe vanogona kuita zvakanaka nemashizha, asi michero inounza kuchiva. Ichi ndicho chikonzero chakakosha pane iyi chikamu kuenda zvishoma nezvishoma uye kunyatsocherechedza.
Zvokudya
Carbohydrate yakawedzerwa, maererano neAatkins Carbohydrate Ladder inowanikwa muChikamu Chepiri. 10 gramu ye carb inogona kuwedzerwa zuva, kana yakakura (20-30 gram) "kubata" inogona kuwedzerwa kaviri kana katatu pavhiki.
Mienzaniso yezvokudya kuwedzera munguva yeku Pre-Maintenance:
Tichifunga kuti panguva yeChikamu chepiri makawedzera kudya kubva ku "Nuts uye Mbeu" uye "Zvibereko zveBerries uye Melon" zveAatkins ladder, unogona kuwedzera zvimwe zvezvokudya izvozvi kana kuenda kune mamwe mapoka:
Mucheka : shandisa 1/3 mukombe wemagumbe akadai semarori , nyemba nyemba, kana chickpeas
Zvimwe Zvibereko : zvakadai sepakati peach kana plum , hafu yemaapure mapapiro , kana chiwifruit chinosvibirira
Starchy Vegetables : zvakadai sehafu yengamate, mbhosi yekasi yakakanyiwa , kana 3/4 mukombe wezvimedu.
Yese Mbeu : hafu yekapu yezviyo zvizhinji inomirira makirogiramu makumi maviri emaketheni emaketani, saka iwe uchange uri nyore kwazvo kwavari. Funga kugadzira saladi ne 1/4 kapu yequinoa yakagadzirwa kana murairi yakasvibiswa mukati. Kana, kana uchida zvimwe zviyo zvinopisa, zvipukisi zvitatu zvegorosi yakasvibirira zvichabika kusvika kusvika hafu yekapu uye inenge 10 gramu ye net carb.
Phase Length
Kurema kunofanira kuenderera zvishoma nezvishoma - Atkins anokurudzira nguva yemwedzi 2-3 kuti arasikirwe mapepa gumi ekupedzisira kana zvakadaro. Vanhu vazhinji vanoona kuti vari kurasikirwa zvakanyanya zvishoma-pamusoro pepaundi mwedzi - muchikamu chino.
Pre-Maintenance Goals
1) Kuona huwandu hweakaginijidhesi inogona kudyiwa pasina kuwedzera. (Atkins Carbohydrate Equilibrium - ACE)
2) Kuti zvishoma nezvishoma uwane uremu kune chinangwa.
3) Kudzidza nzira yekuchengetedza uremu uchishandisa nzira yeAtkins.
Menus
Menus, hongu, inotarisa muwandu uye mhando dzezvokudya zvinodyiwa mune ipi neipi yevhiki. Pane mienzaniso yemasimusi pane maitiro akasiyana ehydrohydrate muAatkins for Life uye The New Atkins yeNew Iwe .
> Resources:
Atkins Food Lists
Atkins Book List