Monga dieters pafupi ndi zolinga zawo, kulemera kwake kumachepetsanso kwambiri, ndi zakudya zambiri zowonjezera chakudya. Anthu amatha kudziwa kuti chakudya chilichonse chimakhala ndi chakudya chambiri popanda kulemera. Mfundo imeneyi imatchedwa Atkins Carbohydrate Equilibrium (ACE).
Momwe Ikugwirira Ntchito
Gawo lachitatu ndi nthawi yowonongeka ndi zakudya, kuti mudziwe zakudya zomwe zingayambitse zakudya, zomwe zimakhudza mitundu yosiyanasiyana ya zakudya, komanso, makamaka, zimakhala zochepa kwambiri, zomwe zimawatsogolera ku zilakolako, kulemera, ndi zizindikiro zina zosafunikira.
N'zochititsa chidwi kuti anthu amasiyana bwanji ndi zakudya zosiyanasiyana. Mwachitsanzo, ena akhoza kuchita bwino ndi nyemba, pamene zipatso zimabweretsa zolakalaka. Ichi ndi chifukwa chake n'kofunika kwambiri kuti pang'onopang'ono pang'onopang'ono pang'onopang'ono ndikuonetsetse bwinobwino.
Chodya
Zakudya za m'thupi zimaphatikizidwa, malinga ndi Atkins Carbohydrate Ladder yomwe imayambitsidwa mu Gawo lachiwiri. 10 magalamu a carb akhoza kuwonjezedwa pa tsiku, kapena lalikulu (20-30 gram) "chithandizo" akhoza kuwonjezeredwa kawiri kapena katatu pa sabata.
Zitsanzo za zakudya zowonjezera pa Pre-Maintenance:
Poganizira kuti Pakati pa Gawo Lachiwiri munawonjezera zakudya kuchokera ku "Nukedza ndi Mbewu" komanso mapiritsi a "Atron ndi Mavwende" a ladwe la Atkins, mukhoza kuwonjezera zina mwa zakudyazo kapena kupita kumalo ena otsatirawa:
Zomera : onjezerani 1/3 chikho cha nyemba monga lenti , nyemba zakuda, kapena nkhuku
Zipatso Zina : monga pichesi kapena plamu , theka la sing'anga apulo , kapena chimanga chamwifruit
Mbewu Zokwawa : monga theka la mbatata, mbatata ya 1/3 ya chimanga chamchere , kapena chikho cha 3/4 cha nyemba zoumba.
Zipatso Zonse : theka la chikho cha mbewu zambiri zimakhala pozungulira makilogalamu 20 a nkhono, kotero mumakhala zosavuta. Ganizirani kupanga saladi ndi 1/4 chikho cha quinoa kapena mpunga wofiira umene umakhetsedwa mkati mwake. Kapena, ngati mukufuna kotentha, supuni 3 ya masamba obiriwira amaphika pafupifupi theka la kapu ndipo pafupifupi 10 magalamu a carbu.
Utali wautali
Kuchuluka kwa thupi kumayenera kuchepa mwadala - Atkins amalimbikitsa nthawi ya miyezi 2-3 kuti ataya mapaundi 10 otsiriza kapena apo. Anthu ambiri amapeza kuti akutaya pang'ono pang'onopang'ono - pafupifupi paundi pa mwezi - mu gawo ili.
Zolinga Zoyamba Kusamalira
1) Kupeza kuchuluka kwa zimagawidwe zomwe zingadye popanda kulemera (Atkins Carbohydrate Equilibrium - ACE)
2) Kuti pang'onopang'ono mukhale wolemera ku cholinga.
3) Kuphunzira momwe mungagwiritsire ntchito kulemera pogwiritsa ntchito njira ya Atkins.
Menus
Menus, ndithudi, amadalira pa kuchuluka kwa mitundu ndi mitundu ya zakudya zomwe amadyetsedwa sabata iliyonse. Pali zitsanzo zamamera m'magulu osiyanasiyana a Atpu for Life ndi New Atkins za New You .
> Zothandizira:
Atkins Food Lists
Atkins Book List