Iribigara ibu ókè bụ nsogbu dị ngwa na-akpata ọtụtụ enweghị mgbagha. Iji felata, ụfọdụ mmadụ na --ebelata oke abụba.
Ma utịpị akpọkwu ihe na ngwa ngwa na-enye mbelata oke nke sugars na nri. Mbubreyo ndi nke Rome ka Robert Atkins kwuru ka enye ya nri eji ala ahu.
Nri dị otú ahụ dị nnukwu mkpa taa. Enwere tebụl nke ngwaahịa nwere nri nwere obere ala, nke a na - enyere onye chọrọ iwepu kiloma aka iwepụta nri ya nke ọma kwa ụbọchị.
Gụkwuo banyere ihe ị ga - eri ya na obere nri carb, yana ihe ị na - agaghị enwe, iji wee felata ngwa ngwa wee wee mee ka ịdị arọ ya dị mma, isiokwu ahụ ga - ekwu.
Kedu ka nri si arụ ọrụ?
Eziokwu ahụ bụ na sistemụ ike Robert Atkins na-arụ ọrụ ka egosipụtara na sayensị.
Nri a na-eme ka ike ghara inwe ihe na-enyere mmadụ aka ifelata ugboro atọ ngwa ngwa karịa nri ndị nwere obere ume.
N'okwu a, a na-akpọ abụba ọkụ n'ime afọ.
A pụrụ ịkpọ nri Robert Atkins nri kwesịrị ekwesị. Thekpụrụ nke omume ya dị mfe. Ihe mejuputara carbohydrates bu akpukpo ahihia. Ha na nri banye n’ime ahu.
Otu akụkụ nke glucose na-abanye n'ọbara ọbara ma na-enye onye ahụ ike dị mkpa, a na-achịkwa akụkụ nke ọzọ n'ụdị nkwakọba abụba. Site na ụkọ ihe a sitere na ahịhịa, ketosis na - eme, n'oge nke abụba dị adị ga - amalite ị consumedụ ya iji nwetaghachi ume ike.
Ibu ibu bụ n'ihi:
- na - ewepụ mmiri dị ukwuu n'ahụ. N’ime izu abụọ mbụ nke nri, ngwa-ngwa ịta n’ihu na-apụta. Ndị dọkịta na-akọwa ya n'ụzọ dị otú a: na mbelata ọkwa insulin na ọbara, akụrụ na-amalite iwepụ sodium ngafe, nke na-akpalite njigide mmiri. A na-ebelatakwa ọdịnaya nke glycogen, nke na-ejikọ mmiri n'ime imeju na akwara;
- belata insulin ọkwa. Otu ọrụ nke homonụ a bụ ịmepụta na ịchekwa sel sel. Ya mere, na mbelata ya, a na-ahụtalata oke ibu;
- agụụ. Ihe oriri na-edozi ahụ bụ ịba ụba nke protein, nke na-enyere aka belata agụụ ma mee ka usoro metabolic dịkwuo elu. Protein na-abawanye oke akwara, maka nke ahụ mmadụ na-amalite ịkwanye calorie karịa kwa ụbọchị. Alsochọkwara ị ga-eri obere nri n'ihi oke nri. Enwere echiche na ịbelata agụụ nwere oke na njiri homonụ hormone.
Na mgbakwunye na ịbu ibu, nri ahụ na-enyekwa aka ime ka ahụike kawanye mma, belata nnukwu ihe ize ndụ nke ịmalite ọrịa obi na ọrịa shuga. Ya mere, ndị ahụ nwere nsogbu ibu ma na-enwekarị ọrịa endocrine na-atụ aro ịhapụ iri nri carb site na nri ha.
Carbohydrate ọnụego
Ọ gaghị ekwe omume iwepu shuga na nri. N'ezie, ọ bụ naanị na nri protein, ọrụ ọgụgụ isi na anụ ahụ agaghị ekwe omume. N'ụbọchị nke abụọ nke ụdị nri, ụra ụra, adịghị ike na enweghị mmasị na-apụta.
N’ime nri ala-carb, nke a anaghị eme. Nchịkọta nhọrọ na-enyere gị aka ịnwe ahụike nkịtị ma n'otu oge hapụ kilogram ngwa ngwa.
Mgbe ị na-ekpebi ịga n’ihu iri nri, ịkwesịrị ịmara ezigbo carbohydrates: a ga-eri gram 100-150 kwa ụbọchị (gram 3-5 ga-ada n’otu kilogram nke anụ ahụ). Ọzọkwa, eriri kwesịrị ịbụ 30-40, na stachi, shuga - 110-120 grams.
Ọ dị mkpa na mbelata ọkwa shuga na-apụta nwayọọ nwayọọ. Ikwesiri imeghari ihe oriri ị na-emebu, chọpụta ihe ndị dị n’ime ihe dị n’ime ya. Na-esote, ịkwesịrị ịmepụta menu maka ụbọchị 7, mgbe ị na -ebelata carbohydrates kwa ụbọchị ruo ọkwa kachasị mma.
Azụ, anụ mmiri, anụ
Usoro nri Robert Atkins ga-adọrọ ndị hụrụ azụ na azụ ụtọ n'anya. A na-atụ aro iri azụ iyak. Ebe ọ bụ na osimiri ahụ nwere ihe ndị ọzọ dị ndụ na-arụ ọrụ dị ka isi iyi nke ike.
Ọ bara uru ịgụnye trout, flolif, mackerel, salmon, tuna na nri nri nwere obere carb. Achịcha ndị dị otú a ga-edozi protein na obere protein na polyunsaturated abụba.
Aja egwurugwu
Mana ịgbakwunye nri mmiri na menu, ịkwesịrị ịkpachara anya. Ebe ọ bụ na n'ọtụtụ oriri dị otú a na ụfọdụ ndị mmadụ nwere ike ịkpasu mmepe mmeghachi omume nfụkasị. Site na anụ, a na-atụ aro ịgụnye ọkụkọ, ducklings, ọgazị, toki na nri. A naghị atụ aro ka ejiri anụ eji eme osika na ngwaahịa azụ (saus, sausages, nri mkpọ, ham).
Ọtụtụ mgbe, nri ndị dị otú ahụ nwere nnukwu shuga. Ya mere, na-ekpebi ịzụta ụdị nri ahụ, ị ga-akpachara anya mụọ ozi egosipụtara na ama. Iji chịkọta menu, n'ụzọ ziri ezi, ọ bara uru ịmara ọtụtụ carbohydrates dị na otu ụdị azụ na anụ dị iche iche.
Tebụl dị n'okpuru ebe a na-egosi ihe ị ga-eri na nri ala-Carb, nke na-egosi ego nke carbohydrates dị na gram 100 nke ngwaahịa:
| Aha ahia | Ole carbohydrates n’arọ nke 100 n’ahịa |
| Ezi, anụ ehi, anụ ehi, nwa atụrụ | 0 |
| Azụ iyak (ọhụrụ, sie ya, sụchaa) | 0 |
| Ducklings, ọkụkọ, oke bekee, ọgazị | 0 |
| Shrimp | 0 |
| Nwa, caviar uhie | 0 |
| Onye Korea | 0 |
| Ibe | 0 |
| Soseji | Site 0,5 |
| Ekere | 0,5 |
| Oke osimiri | 1 |
| Lobsters | 1 |
| Mmiri ara ehi sausages | 1,5 |
| Doctoral soseji | 1,5 |
| Ahịhịa sausages | 1,5 |
| Ahịhịa sausaji | 2 |
| Efere | 4 |
| Egwu | 5 |
| Oyster | 7 |
Ngwa ahịa ndị a dị n’elu nri maka obere carb ka akwadoro ka etinye ya na nri gị kwa ụbọchị maka ndị ahụ na - anwa iwepụ kilogram ọzọ.
Akwukwo nri
Na mgbakwunye na anụ na azụ, akwụkwọ nri kwesịrị ịdị na menu. Peoplefọdụ ndị mmadụ chere na ị gaghị eri ụdị nri ahụ na nri Robert Atkins tụrụ aro ya. Mana nke a bụ adịgboroja: ọtụtụ mkpụrụ osisi na akwukwo nri na-enyekwa aka ifelata. Isi ihe bụ ịhọrọ nri ndị nwere ọtụtụ eriri.
Ndepụta nke nri ala-carb nwere ndepụta nke ihe oriri ndị a:
- kukumba
- tonip;
- kabeeji;
- olu olu;
- gude ẹhu-eghughu;
- celery;
- radish.
Tebụl dị n'okpuru ebe a na-egosi ego nke carbohydrates na akwụkwọ nri ụfọdụ:
| Aha ahia | Ole carbohydrates n’arọ nke 100 n’ahịa |
| Brussels na-epulite, kọlịflawa na kabeji oyi, ube, tomato, celery, kukumba | 0 |
| Efere karọt | 1 |
| Mkpọ agwa | 1,5 |
| Anụ ahụ | 2 |
| Ahụ ọka | 3 |
| Sie poteto | 3,5 |
| Nduku | 7,5 |
Mkpụrụ osisi na tomato
A na-anabata ụfọdụ mkpụrụ osisi na mkpụrụ osisi maka n'oge nri Robert Atkins. Ube, puloppa, pọọpọ, aprịkọs bara ezigbo uru. Nri ndị a na-akpali oke abụba. You nwekwara ike iji mkpụrụ osisi na-enweghị shuga na -eme nri gị dị iche iche.
Papagụnye pọọpọ na nri gị ga-enyere gị aka
Emerụla mkpụrụ vaịn, oranges, apụl na lemon. Mkpụrụ osisi ndị a ga-eme ka mmadụ nwee vitamin na eriri. N'ihe pere mpe, a na-ahapụ ya ka o rie pears, tangerines na mkpụrụ vaịn. Ihe bara uru dị na tomato na mkpụrụ osisi ga - enyere aka kwado anụ ahụ n’oge nri.
Tebụl dị n'okpuru na-egosi ọdịnaya shuga nke ụfọdụ mkpụrụ osisi na tomato:
| Aha ahia | Ole carbohydrates n’arọ nke 100 n’ahịa |
| Mkpụrụ osisi grepu, raspberries, strawberries, egwusi | 1 |
| Oranges, aprịkọt, tangerines | 1,5 |
| Piich, pears, apụl | 2 |
| Cherị | 2,5 |
| Mkpụrụ vaịn | 3 |
| Unere | 4 |
| Kwuru | 8 |
| Atesbọchị | 12,5 |
| Mịrị, a mịrị | 13 |
N'enye nri nke carbohydrate nke nri, ị nwere ike ịhọrọ mkpụrụ osisi na tomato ga-enyere gị aka ifelata.
Kedu ihe ị gaghị eri?
Ikwesiri ima iji mee ka ifelata ngwa ngwa ma ghara iritekwu ego n ’odinihu (nke nri ala-carb nke enyerela aka ifelata), ndepụta nri nke ka nma iwepu na nri ubochi.
Amachibidoro ihe oriri maka obere carb nri:
- achịcha, mpịakọta. Nwere ike iji muesli dochie ha ma ọ bụ bred achịcha pụrụ iche maka ifelata;
- Pasta
- Chocolate
- mmanụ a ;ụ;
- ngụ;
- nduku
- soseji;
- nkpuru oma;
- semolina, ọka wheat na osikapa. Naanị buckwheat na oatmeal agaghị emerụ ahụ;
- ude na utoojoo. Ma chiiz, kefir, akwa na mmiri ara ehi ka a na-ahapụ ka ha rie;
- ihe ọ drinksụ sweetụ dị ụtọ (ihe ọ juụ ,ụ soda, soda, tii).
Obere nri carb na osikapa nwere ike dakọtara. Akpọnwụ, a na-ahapụ ya iri aja aja na osikapa na-acha ọbara ọbara n'ọdịdị ya.
Egwuregwu vidiyo bara uru
A na-atụ aro iji nri nwere obere carb ọbụna maka ndị ọrịa mamịrị. Kedu ihe m ga-eri na ụdị efere m ga-esi esi ya? Azịza na vidiyo:
N'ihi ya, maka ndị chọrọ iwepu kilogram ọzọ, tebụl nke ngwaahịa nwere nri carb dị ala bara uru. N’ịkwakọba nri gị site na iji tebụl a, ị nwere ike tufuo ogo ma dozigharịa ya ngwa ngwa.
Ihe oriri kwesịrị ekwesị na-eme ka usoro metabolic dịkwuo ala, belata ọkwa insulin, testosterone, na-ewepu mmiri mmiri. N'otu oge ahụ, ọ bara uru ma na-enye gị ohere iji ihe micro na macro dị mkpa meju anụ ahụ.
