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ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1694 Kcal.
Ua hele mai kēia papaʻai iā mākou mai ke komohana a aia ma kāna kumu i loko o ka palena o ka nui o nā goma. ʻAʻole like me nā papaʻai ʻē aʻe āpau, me ka hoʻokoe ʻole, lawe ka papa ʻaina Atkins i nā ʻano pākahi o kou kino. I ka ʻoiaʻiʻo, ʻo ka papa ʻaina Atkins kahi paʻakikī o ka papaʻai ponoʻī a me ka ʻōnaehana meaʻai (ʻo ka papaʻai ponoʻī e lawe ʻia i hoʻokahi manawa, a mālama ka ʻōnaehana meaʻai i kou kaupaona i loko o ka pae i ʻae ʻia).
Hahai maikaʻi ʻia kēia papaʻai e nā haole a me nā mea hanohano kūloko a me nā kūlana politika koʻikoʻi. Hoʻohana ka papaʻai Kremlin kaulana i ke ʻano like. ʻO ka ideologist o ka papaʻai, ʻo Kauka Atkins, mandatorily pono i ka hōʻole loa ʻana i nā lāʻau āpau i nā hebedoma mua ʻelua o ka papaʻai - kahi e pono ai ke kūkākūkā me ke kauka. ʻO ka palena ʻana i nā mea ʻaʻā i loko o ka papaʻai e hōʻike i ka hoʻohaʻahaʻa ʻana i ke kō i ke koko - e pono ai ke kūkākūkā pū me ke kauka.
Hoʻopiʻi ʻia ka papaʻai: i ka wā o ka hāpai keiki - hiki ke hoʻololi i ke keiki, i ka wā o ka hānai ʻana i ke keiki - ʻo ke kumu like, aia ka ʻole o ke kōpaʻa - nā loli i nā pae kō a me nā mea ʻē aʻe ʻē aʻe.
ʻO ka ʻai ʻo Atkins he ʻelua-phase - i ka manawa mua, ʻo ia ka 14 mau lā, e loaʻa i kou kino ka palena haʻahaʻa i koi ʻia o nā carbohydrates - e hoʻohālikelike i ke koena calorie ma muli o ka hoʻolilo ʻana o nā kumuwaiwai kūloko mai ka momona o ke kino - ka nui o ke kaumaha kaumaha. . Ma hope o 14 mau lā, hoʻopau ʻia ka palena o ka calorie o nā huahana, akā ke kau nei ka palena o ka nui o nā carbohydrates - ʻo ia ka paʻakikī o ka meaʻai - hoʻoholo ʻia ka waiwai kiʻekiʻe ma muli o nā hiʻohiʻona o kou kino. a me ka hoʻoponopono ʻana i ke koena carbohydrate kokoke i ke ola.
I loko o nā hebedoma ʻelua, ʻaʻole ʻoi aku ka nui o nā huaʻāpelu ma mua o 20 gram i kēlā me kēia lā. ʻO ka awelika waiwai o kēia parameter no ka hapanui o ka poʻe e pili ana i 40 mau gram (ʻoi aku ka nui i ka momona - ʻo ia ka hihia no ka nui o ka poʻe kaupaona - ʻaʻa ʻole ʻia ka waiʻuhū a me nā momona i ka manawa like i ka ala like. e mālama i nā pono o kēia lā, a mālama ʻia kahi ʻāpana o ka momona - inā aia ke koena o lākou - hiki i ko mākou kino ke mālama iā lākou - ʻo kā mākou physiology kēia).
Hiki ke ho'okō 'ia ke ki'i 20 grams – he 3 punetēpē wale nō o ke kōpa'a i loko o kāu kī ai'ole bun - no laila 'a'ohe mea'ai wikiwiki a me nā mea 'ai. No ka pale ʻana i kēlā ʻano kūlana, ua hōʻuluʻulu ʻia kahi papa inoa o nā huahana i ʻae ʻia a i kēlā me kēia nui (conditionally) - maopopo ka manaʻo o kāu manaʻo - ʻaʻohe hoʻonui - ʻai wale mākou i ka wā e mau ana ka manaʻo o ka pōloli - ʻaʻohe chips. no nā serials.
- nā iʻa (ke kai a me ka muliwai)
- kekahi manu (me ka pāʻani)
- kekahi iʻa iʻa (ka palena o ka nui o nā ʻōlio - akā ʻoi aku ka maikaʻi e helu i ka papa kuhikuhi ma mua)
- i kēlā me kēia ʻano hua manu (hiki iā ʻoe ke moa a me ka quail)
- nā tīhi paʻakikī (no kekahi mau ʻano aia ka palena o ka nui - e helu i ka meaʻai ma mua)
- nā ʻano mea kanu āpau (hiki ke ʻai maka)
- i nā hua hou
Pākuʻi hou - ʻaʻole hiki iā ʻoe ke hoʻopau i ka lawe ʻana o nā huʻohuhu i kēlā me kēia lā i ka hui pū me nā protein (moa, nāʻiʻo) a me nā momona i hoʻokahi pāʻina. Pono e mālama i kahi kaʻawale o 2 mau hola. ʻAʻohe mea pāpā ʻia e like me ka protein a me ka momona.
Ka papa inoa o nā huahana i pāpā ʻia:
- ka rama i kekahi ʻano
- momona o ke kumu hana
- kō i kēlā me kēia ʻano (inā ʻaʻole hele i waho o ka ʻae o kēlā me kēia lā no nā meaʻai ʻē aʻe)
- nā huaʻai (loaʻa i nā mea āpau i ka wai kolokela kiʻekiʻe - a ʻo ka awelika awelika kokoke i 5 gram o lākou)
- nā mea kanu me kahi mea starch kiʻekiʻe (kaʻuala, kānana - helu i ka meaʻai)
- confectionery (pau nā kō)
- i hoʻomoʻa ʻia (kiʻekiʻe i ka starch)
Ka papa inoa o nā huahana me ka nui liʻiliʻi
- cabbage
- ka'ōpala
- pi
- nā'ōmato
- ʻohi
- kaʻaila kawa (haʻahaʻa-calorie analogue o ka sour cream) a me nā huahana ʻē aʻe.
Hiki iā ʻoe ke inu i ka wai maʻamau a me ka wai mineral, a me ka tī, a me kope, a me Coca-Cola Light - nā mea inu me ka ʻole o ka waiʻuhū (ʻo kahi laʻana, piha ke aniani o ka wai huaʻoma i 30 mau koleka ʻaʻā - a maopopo leʻa kēia i kēlā me kēia lā. koi).
ʻOi aku ka maʻalahi o ka mahele ʻelua o ka papaʻai - ua maʻa ke kino i ka nui o nā kapu, a hoʻomaʻamaʻa hou ʻia ka metabolism i ka lilo o nā mālama momona o loko.
Ke hele nei ka ʻae o nā huʻopaʻa i kēlā me kēia lā e kokoke ana i 40 mau gram (no kēlā me kēia kanaka). Akā i kēia manawa koi ʻia ka kaohi mau o ke kaupaona - e hoʻomau ka emi ʻana o ka momona o ke kino (akā ʻoi aku ka lohi). Ke hōʻea ʻoe i kou kaupaona maikaʻi loa, hiki iā ʻoe ke hoʻohui haʻahaʻa i nā meaʻai kāhāhā i ka papa kuhikuhi - a hiki i ka hoʻomaka ʻana o ke kaumaha e hoʻonui - ʻo kēia kou pae kōmiʻoki pākahi pākahi (ka mea kiʻekiʻe loa nāu). I ka wā e hiki mai ana, e hele i kēia pae - e hoʻomaka ʻoe e hoʻonui i ka paona - a ʻo ka ʻaoʻao ʻē aʻe.
ʻOiaʻiʻo, i ka wā e hiki mai ana, ʻae paha ʻoe i kekahi keu no nā kumu pahuhopu - no ka laʻana, he huakaʻi huakaʻi me ka wai ʻona - maopopo leʻa e loaʻa ana iā ʻoe kahi kaona keu - e hoʻēmi i kāu lawe ʻana i ka wai ʻona i 20 mau lā i kēlā me kēia lā. e like me ka mahele mua - a hiki i kou lawe ʻana i kou kaupaona i ka maʻamau.
Ma kekahiʻaoʻao, he mea maʻalahi a maʻalahi ka meaʻai - he mea nui a maʻalahi ka hana. ʻO nā meaʻai i ʻae ʻia e ka meaʻai, ʻo ia nā meaʻai i pāpā loa ʻia i nā meaʻai ʻē aʻe (kilika ʻawaʻawa, hua manu, cheese, ʻiʻo a me nā huahana ʻiʻo). He mea maikaʻi loa ka ʻai ʻo Atkins - ma muli o kāna mau ʻōlelo aʻoaʻo, e emi mālie ʻoe akā ʻoiaʻiʻo hoʻi i ke kaumaha i ka maʻamau. ʻO ka pōmaikaʻi kānalua ʻole o ka ʻai ʻo Atkins ka normalization o ka meaʻai a me ka metabolism. Pono pū kēia me ka nele o nā kapu i ka helu a me ka manawa o ka ʻai.
ʻAʻole kaulike loa ka papa ʻaina Atkins (akā i kēia mea he nui nā manawa i ʻoi aku i nā papaʻai ʻē aʻe) - pono paha e lawe i nā complexes vitamin-mineral hou aʻe. ʻO ka maikaʻi ʻole o ka papa ʻaina Atkins kona lōʻihi - e kaohi i ke kaulike o nā huehue i kou ola. ʻOiaʻiʻo, ka pono no ka helu mua ʻana o nā kuhikuhi ma muli o nā pākaukau pū kekahi i kēia papaʻai.