Atkins nri: ihe ọ bụ, ihe ị ga-eri, usoro na menu

Ndinaya

• Ihe oriri enyere
• Usoro nke nri Atkins
• Oge 1: Itinye
• Oge nke abụọ - Ibu ibu na-aga n’ihu
• Oge nke atọ - nlekọta mmezi
• Oge 4 - Nlekọta
• Atkins nri menu
• Lelee vidiyo na-esonụ ma hụ otu esi eme nri obere Carb ka ị ghara ibu ibu:

Ọ bụ onye ọkà mmụta gbasara obi nke America bụ Dr. Robert Atkins mepụtara nri Atkins, nke a makwaara dị ka protein, na-adabere na igbochi oriri nke carbohydrates na ịba ụba oriri nke protein na abụba ụbọchị niile.

Dị ka dọkịta ahụ si kwuo, n'usoro a, ahụ na-amalite iji abụba a na-akwakọba iji mepụta ume maka mkpụrụ ndụ, nke na-eduga na nha ọnwụ na njikwa nke ọbara glucose na cholesterol na triglyceride n'ọbara.

Ihe oriri enyere

Nri ndi anabatara na nri Atkins bu ndi n’enweghi carbohydrates ma obu nwere obere ihe oriri a dika akwa, anu, azu, okuko, chiiz, bọta, mmanu oliv, nkpuru na nkpuru, dika imaatu.

N'ime nri a, oriri nke carbohydrates na-adị kwa ụbọchị dịka usoro nke usoro nha nha, bido naanị 20 g kwa ụbọchị. Carbohydrates dị, ọkachasị na nri dịka achịcha, pasta, osikapa, ndị na-akụ kris, akwụkwọ nri na mkpụrụ osisi, dịka ọmụmaatụ. Hụ ndepụta zuru ezu nke nri ndị jupụtara na carbohydrate.

Usoro nke nri Atkins

Ihe oriri Atkins nwere usoro 4, dị ka egosiri n'okpuru:

Oge 1: Itinye

Oge a na-adịru izu abụọ, were were naanị 20 gram nke carbohydrates kwa ụbọchị. Nri nwere protein, dika anụ na akwa, na nri mara abụba, dị ka mmanụ oliv, bọta, cheese, mmiri oyibo na akwụkwọ nri dịka letus, arugula, toip, kukumba, kabeeji, ginger, endive, radish, mushrooms, weputara. chives, pasili, celery na chicory.

N'ime oge nke a, a na-atụ anya na ọnwụ ga-ebuwanye ibu karịa.

Oge nke abụọ - Ibu ibu na-aga n’ihu

Na mpaghara nke abụọ a na-ahapụ ya iri 40 ruo 60 gram nke carbohydrate kwa ụbọchị, mmụba a kwesịrị ịbụ naanị gram 5 kwa izu. A ga-agbaso usoro nke abụọ ruo mgbe o ruru ibu achọrọ, yana mkpụrụ osisi na inine nwere ike ịgbakwunye na menu ahụ.

Yabụ, na mgbakwunye na anụ na abụba, enwere ike ịgụnye nri ndị a na nri: cheese mozzarella, cheese ricotta, curd, blueberry, raspberry, melon, strawberry, almọnd, chestnuts, seed, macadamia, pistachios and nuts.

Oge nke atọ - nlekọta mmezi

Na nke atọ a na-ahapụ ya ka o rie ihe ruru gram 70 nke carbohydrate kwa ụbọchị, ọ dị mkpa iji hụ ma uru bara ụba ọ pụtara n'oge a. Ọ bụrụ na ị hụ mmụba dị arọ mgbe ị na-eri 70 g nke carbohydrate kwa ụbọchị, ị kwesịrị iwelata ego ahụ na 65 g ma ọ bụ 60 g, dịka ọmụmaatụ, ruo mgbe ịchọtara isi nke ahụ gị, mgbe ị nwere ike ịga n'ihu na mpaghara 4 .

N'oge a enwere ike iwebata nri ndị a: ugu, karọt, poteto, ụtọ nduku, ji, akpu, agwa, chickpeas, lentil, oat, oat bran, osikapa na mkpụrụ osisi dịka apụl, unere, cherị, mkpụrụ vaịn, kiwi, guava , mango, peach, piom na anyụ.

Oge 4 - Nlekọta

Ọnụ ọgụgụ nke carbohydrate a ga-eri ga-abụ nke na-eme ka ịdị arọ ahụ kwụsie ike, nke a chọpụtara na usoro nke 3 nke usoro ahụ. N'oge a, nri adịlarị ụdị ndụ, nke kwesịrị ịgbaso mgbe niile maka ezigbo ibu na nlekọta ahụ ike.

Atkins nri menu

Tebụl na-esonụ na-egosi nchịkọta nhọrọ maka usoro nke nri ọ bụla:

Ọ dị mkpa icheta na usoro nri niile ga-abụrịrị onye ọkachamara ahụike, dị ka onye na-edozi ahụ, ka ọ ghara imerụ ahụ ike.

Lelee vidiyo na-esonụ ma hụ otu esi eme nri obere Carb ka ị ghara ibu ibu: