Lijo tsa Atkins: ke eng, o ka ja eng, mekhahlelo le menyu
Litaba
- Lijo tse lumelletsoeng
- Mekhahlelo ea Lijo tsa Atkins
- Phase 1: Ho qhekella
- Phase 2 - Ho theola boima ba 'mele khafetsa
- Phase 3 - Tlhokomelo ea Pele
- Phase 4 - Tlhokomelo
- Lenaneo la lijo tsa Atkins
- Shebella video e latelang hape u bone hore na u ka etsa joang ho ja lijo tse nang le Carb e tlase ho theola boima ba 'mele:
Lijo tsa Atkins, tse tsejoang hape e le lijo tsa protheine, li entsoe ke ngaka ea pelo ea Amerika Dr. Robert Atkins, mme e ipapisitse le ho thibela tšebeliso ea lik'habohaedreite le ho eketsa tšebeliso ea liprotheine le mafura letsatsi lohle.
Ho ea ka ngaka, ka leano lena 'mele o qala ho sebelisa mafura a bokelletsoeng ho hlahisa matla bakeng sa lisele, e lebisang ho tahlehelo ea boima ba' mele le taolo e betere ea tsoekere ea mali le k'holeseterole le maemo a triglyceride maling.
Lijo tse lumelletsoeng
Lijo tse lumelloang lijong tsa Atkins ke tse se nang lik'habohaedreite kapa tse nang le limatlafatsi tse tlase haholo, joalo ka lehe, nama, tlhapi, khoho, chisi, botoro, oli ea mohloaare, linate le lipeo, mohlala.
Lijong tsena, ts'ebeliso ea letsatsi le letsatsi ea lik'habohaedreite e fapana ho latela mekhahlelo ea ts'ebetso ea boima ba 'mele, ho qala ka 20 g feela ka letsatsi. Li-carbohydrate li teng, haholo lijong tse kang bohobe, pasta, raese, li-crackers, meroho le litholoana, mohlala. Sheba lenane le felletseng la lijo tse nang le lik'habohaedreite.
Mekhahlelo ea Lijo tsa Atkins
Lijo tsa Atkins li na le mekhahlelo e mene, joalo ka ha ho bontšitsoe ka tlase:
Phase 1: Ho qhekella
Karolo ena e nka libeke tse peli, ka tšebeliso e kholo ea ligrama tse 20 feela tsa lik'habohaedreite ka letsatsi. Lijo tse nang le liprotheine, joalo ka nama le mahe, le lijo tse nang le mafura, joalo ka oli ea mohloaare, botoro, chisi, lebese la coconut le meroho e kang lettuce, arugula, turnip, likomkomere, k'habeche, ginger, endive, radish, li-mushroom, Li lokolloa chives, parsley, celery le chicory.
Nakong ena, ho lebelletsoe hore tahlehelo ea boima ba 'mele e potlakileng haholoanyane e etsahale.
Phase 2 - Ho theola boima ba 'mele khafetsa
Karolong ea bobeli ho lumelloa ho ja ligrama tse 40 ho isa ho tse 60 tsa k'habohaedreite ka letsatsi, mme keketseho ena e lokela ho ba ligrama tse 5 feela ka beke. Karolo ea 2 e tlameha ho lateloa ho fihlela boima bo lakatsehang bo fihletsoe, mme litholoana le meroho tse ling li ka eketsoa lenaneng.
Kahoo, ntle le nama le mafura, lijo tse latelang li ka kenyelletsoa le lijong: chisi ea mozzarella, chisi ea ricotta, curd, blueberry, raspberry, mahapu, fragola, lialmonde, li-chestnut, peo, macadamia, pistachios le linate.
Phase 3 - Tlhokomelo ea Pele
Karolong ea 3 ho lumelloa ho ja ho fihlela ligrama tse 70 tsa k'habohaedreite ka letsatsi, ho bohlokoa ho bona hore na ho ba le boima ba 'mele ho etsahala nakong ena kapa che. Haeba u hlokomela keketseho ea boima ba 'mele ha u sebelisa 70 g ea k'habohaedreite ka letsatsi, u lokela ho fokotsa palo eo ho fihlela ho 65 g kapa 60 g, ka mohlala, ho fihlela u fumana boemo ba mmele oa hau, ha u ka fetela mokhahlelong oa 4 .
Mothating ona ho ka hlahisoa lijo tse latelang: mokopu, rantipole, litapole, litapole, yam, cassava, linaoa, likhoho, lentile, oats, oat bran, raese le litholoana tse kang liapole, libanana, cherries, morara, kiwi, guava limango, perekisi, plum le mahapu.
Phase 4 - Tlhokomelo
Palo ea lik'habohaedreite tse lokelang ho jeoa e tla ba tse bolokang boima bo tsitsitse, bo ileng ba sibolloa karolong ea 3 ea ts'ebetso. Mothating ona, lijo li se li fetohile mokhoa oa bophelo, o lokelang ho lateloa kamehla bakeng sa boima bo botle le tlhokomelo ea bophelo bo botle.
Lenaneo la lijo tsa Atkins
Tafole e latelang e bonts'a menyu ea mohlala bakeng sa karolo ka 'ngoe ea lijo:
| Seneke | Karolo ea 1 | Lekala la 2 | Karolo ea 3 | Karolo ea 4 |
| Lijo tsa hoseng | Kofi e sa tsoekere + mahe a 2 a halikiloeng ka chisi ea parmesan | Mahe a 2 a halikiloeng ka lekhaba le bacon | Selae se le seng sa bohobe bo halikiloeng le chisi + kofi e sa tsoekere | Selae se le seng sa bohobe bo halikiloeng le chisi le lehe + kofi |
| Seneke sa hoseng | jelly ea lijo | Sekotlolo se le seng sa li-blueberries le tse tala | Selae se le seng sa mahapu + linate tse 5 tsa cashew | Likhae tse 2 tsa mahapu |
| Lijo tsa mots'eare | Salate e tala ka oli ea mohloaare + 150 g ea nama kapa kana e halikiloeng | zucchini le pasta ea nama ea khomo ea fatše e nang le mehloaare le oli ea mohloaare | khoho e halikiloeng + 3 col ea puree ea mokopu + salate e tala ka oli ea mohloaare | 2 kolofo ea sopho ea raese + 2 col ea linaoa + tlhapi e halikiloeng le salate |
| Seneke-thapama | 1/2 avocado e nang le tranelate ea tranelate e bolila | Li-fragole tse 6 tse nang le tranelate e bolila | Mahe a 2 a halikiloeng a nang le tamati le oregano + kofi | 1 yogurt e hlakileng + linate tse 5 tsa cashew |
Ho bohlokoa ho hopola hore mofuta o mong le o mong oa lijo o lokela ho beoa leihlo ke setsebi sa bophelo bo botle, joalo ka setsebi sa phepo, e le hore se se ke sa senya bophelo bo botle.
Shebella video e latelang hape u bone hore na u ka etsa joang ho ja lijo tse nang le Carb e tlase ho theola boima ba 'mele:
Webosaeteng
Nka sebelisa Afrin nakong ea bokhachane kapa nakong ea kanyeso?
