Atkins kev noj haus: nws yog dab tsi, noj dab tsi, theem thiab cov zaub mov
Zoo Siab
- Pub khoom noj rau
- Theem ntawm cov khoom noj Atkins
- Theem 1: Induction
- Theem 2 - Kev Pom Phaus Ntxiv
- Theem 3 - Kev Tiv Thaiv Ua Ntej
- Theem 4 - Kev Txij Nkawm
- Atkins noj zaub mov
- Saib cov yees duab hauv qab no thiab tseem pom tias yuav ua li cas Kev Noj Tsawg Carb kom poob phaus:
Atkins kev noj haus, tseem hu ua kev noj zaub mov muaj protein, tau tsim los ntawm Asmeskas kws kho plawv plawv Dr. Robert Atkins, thiab yog ua raws li kev txwv tsis pub noj cov carbohydrates thiab nce kev noj cov protein thiab cov rog ntau hnub.
Raws li kws kho mob, nrog cov tswv yim no lub cev pib siv cov rog rog tuaj yeem tsim lub zog rau lub hlwb, uas ua rau cov neeg poob phaus thiab tswj tau ntshav qabzib ntau thiab roj cholesterol thiab roj triglyceride hauv cov ntshav.
Pub khoom noj rau
Xws li cov zaub mov hauv cov zaub mov Atkins yog cov tsis muaj zaub mov lossis muaj cov khoom noj muaj txiaj ntsig tsawg, xws li qe, nqaij, ntses, nqaij qaib, cheese, butter, txiv roj roj, noob txiv thiab noob, piv txwv.
Hauv cov zaub mov no, niaj hnub noj ntawm carbohydrates sib txawv raws theem ntawm cov txheej txheem poob phaus, pib nrog tsuas yog 20 g ib hnub. Carbohydrates yog tam sim no, tshwj xeeb hauv cov zaub mov xws li mov ci, nplej zom, mov, khaub noom, zaub thiab txiv hmab txiv ntoo, piv txwv. Saib cov npe ntawm cov khoom noj muaj carbohydrate-nplua nuj.
Theem ntawm cov khoom noj Atkins
Kev noj haus Atkins muaj 4 ntu, raws li qhia hauv qab no:
Theem 1: Induction
Cov qib no kav rau ob lub lis piam, nrog kev siv ntau tshaj tsuas yog 20 grams carbohydrates ib hnub. Cov khoom noj muaj protein ntau, xws li nqaij thiab qe, thiab cov zaub mov muaj roj, xws li txiv roj roj, butter, cheese, txiv maj phaub mis thiab zaub xws li zaub xas lav, arugula, turnip, dib, zaub qhwv, qhiav, endive, radish, nceb, raug tso tawm. chives, parsley, celery thiab nqaij.
Nyob rau theem no, ntau dua qhov pib ceeb thawj ua kom poob qis yog xav kom tshwm sim.
Theem 2 - Kev Pom Phaus Ntxiv
Hauv theem ob nws raug tso cai kom haus 40 mus rau 60 gram ntawm cov carbohydrate ib hnub, thiab qhov nce no yuav tsum tsuas yog 5 grams toj ib lis piam. Ntu 2 yuav tsum tau ua raws mus kom txog thaum cov qhov hnyav xav tau, thiab qee cov txiv hmab txiv ntoo thiab zaub tuaj yeem ntxiv rau cov zaub mov.
Yog li, ntxiv rau nqaij thiab nqaijrog, cov zaub mov hauv qab no tuaj yeem tso rau hauv kev noj haus: mozzarella cheese, ricotta cheese, curd, blueberry, raspberry, melon, strawberry, almonds, txiv ntseej, noob, macadamia, pistachios thiab noob txiv ntoo.
Theem 3 - Kev Tiv Thaiv Ua Ntej
Hauv theem 3 nws tau tso cai kom haus txog 70 gram ntawm cov carbohydrate ib hnub, nws yog ib qho tseem ceeb kom soj ntsuam seb puas muaj qhov hnyav nce nyob rau lub sijhawm no. Yog tias koj pom tias qhov hnyav nce thaum koj noj 70 g ntawm carbohydrate ib hnub, koj yuav tsum txo qhov nyiaj ntawd mus rau 65 g lossis 60 g, piv txwv li, txog thaum koj pom qhov sib npaug ntawm koj lub cev, thaum koj tuaj yeem txav mus rau theem 4 Cov.
Nyob rau theem no cov zaub mov hauv qab no tuaj yeem qhia: txiv tsawb, zaub ntug hauv paus, qos, qos qab zib, yam, qos ntoo, taum, qaib, lentils, oats, oat bran, nplej thiab txiv hmab txiv ntoo xws li txiv tsawb, txiv tsawb, txiv ntoo, txiv hmab, kiwi, guava. , txiv nkhaus taw, txiv duaj, txiv moj mab thiab dib liab.
Theem 4 - Kev Txij Nkawm
Tus nqi ntawm cov carbohydrate yuav noj yog qhov uas ua kom lub cev qhov hnyav, uas tau tshwm sim hauv ntu 3 ntawm txheej txheem. Nyob rau theem no, kev noj haus tau dhau los ua lub neej nyob, uas yuav tsum tau ua raws li qhov nyhav thiab kev noj qab haus huv.
Atkins noj zaub mov
Cov lus hauv qab no qhia cov piv txwv cov ntawv qhia rau txhua theem ntawm kev noj haus:
| Khoom txom ncauj | Theem 1 | Theem 2 | Theem 3 | Theem 4 |
| Noj tshais | Cov kas fes tsis zoo + 2 kib qe nrog parmesan cheese | 2 Txhab qe nrog curd thiab nqaij sawb | 1 daim ntawm cov qhob cij wholemeal nrog cheese + kas fes tsis qab | 1 daim ntawm cov qhob cij wholemeal nrog cheese thiab qe + kas fes |
| Noj tshais | khoom noj jelly | 1 lub tais me ntawm blueberries thiab raspberries | 1 daim quav poj niam + 5 txiv puv phaib | 2 qho nplais ntawm melon |
| Noj su noj hmo | Ntsuab zaub xam lav nrog txiv ntseej roj + 150 g ntawm nqaij lossis nqaij qaib | zucchini thiab nqaij nyuj hauv pem teb nplej zom + zaub xam lav nrog cov txiv ntseej thiab roj txiv roj | roasted nqaij qaib + 3 col ntawm taub dag puree + ntsuab zaub xam lav nrog txiv ntseej roj | 2 col ntawm kua zaub txhuv + 2 col taum + nqaij ntses thiab zaub xam lav |
| Noj su txom ncauj | 1/2 avocado nrog ib tug drizzle ntawm qaub cream | 6 txiv pos nphuab nrog qaub cream | 2 scrambled qe nrog lws suav thiab oregano + kas fes | 1 mis nyeem qaub dawb + 5 cashew txiv ntoo |
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias txhua qhov khoom noj yuav tsum tau saib xyuas los ntawm tus kws tshaj lij noj qab haus huv, xws li tus neeg noj zaub mov zoo, kom tsis txhob muaj kev phom sij rau kev noj qab haus huv.
Saib cov yees duab hauv qab no thiab tseem pom tias yuav ua li cas Kev Noj Tsawg Carb kom poob phaus:
Cov Lus Rau Koj
Dab tsi ua thiab kho kho lub cim xeeb ploj
