Atkins Tsawg Carb Noj: Ntawv qhia rau 14 hnub, cov txiaj ntsig thiab tshuaj xyuas

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Atkins 'kev noj zaub mov hloov pauv tshiab tau txais ntau thiab nrov dua tsis ntev los no. Ua tsaug rau cov txheej txheem no, qee cov hnub qub Hollywood, xws li Jennifer Aniston thiab Kim Kardashian, muaj peev xwm yeej hauv kev sib ntaus tawm tsam qhov hnyav dhau. Tias yog vim li cas ntau tus poj niam thoob plaws ntiaj teb, tau tshoov siab los ntawm cov duab ntawm cov hnub qub ua ntej thiab tom qab noj Atkins, txiav txim siab hloov lawv cov zaub mov zoo ib yam.

Dab tsi xav tau rau qhov no? Dab tsi yog qhov zais cia ntawm Atkins kev noj zaub mov tsawg-carb? Yuav ua li cas kom tau txais kev vam meej thiab poob phaus yam tsis muaj teeb meem rau koj txoj kev noj qab haus huv? Txhua yam no tuaj yeem pom hauv cov ntaub ntawv hauv qab no. Kab lus tseem yuav muab cov ntawv qhia zaub mov rau 14 hnub rau Atkins noj. Ntau tus xav paub txog yam tais diav twg tuaj yeem ua noj siv cov txheej txheem no. Yog li ntawd, peb yuav xyuam xim rau qhov teeb meem no. Thiab, ntawm chav kawm, peb yuav twv yuav raug hu muab cov npe tso cai thiab txwv cov khoom uas peb yuav muab tso rau hauv lub rooj tshwj xeeb.

The Atkins Diet yog qhov kev pab cuam poob phaus zoo. Zoo ciaCia peb paub txog nws cov ntsiab lus tseem ceeb. Tab sis ua ntej, cia peb tham seb kev noj haus puas muaj kev nyab xeeb tiag?

Cov txheej txheem puas tsim kev puas tsuaj rau kev noj qab haus huv?

Yuav teb cov lus nug tseem ceeb, koj yuav tsum paub seb leej twg tsim cov khoom noj no thiab vim li cas. Raws li tuaj yeem pom los ntawm lub npe ntawm txoj kev noj zaub mov uas nyiam peb, Atkins yog nws tus tsim. Kev noj zaub mov protein tau tsim los ntawm nws tsis yog ntau rau lub hom phiaj ntawm kev poob phaus, tab sis rau lub hom phiaj ntawm kev txo cov roj cholesterol. Qhov tseeb yog tias Atkins yog tus kws kho mob plawv Asmeskas. Nws xav pab nws cov neeg mob tsis yog tsuas yog poob phaus xwb, tab sis kuj txhim kho lawv txoj kev noj qab haus huv thiab kev noj qab haus huv.

Cov kev tshawb fawb nram qab no tau ua pov thawj qhov ua tau zoo ntawm Atkins noj tshiab. Cov txheej txheem no tau lees paub tias muaj txiaj ntsig zoo li qhov kev poob phaus, nrog rau kev tiv thaiv atherosclerosis thiab kub siab. Txawm li cas los xij, cov kws tshawb fawb kuj pom tias yog tias koj ua raws li kev noj haus no ntev, ces muaj kev pheej hmoo ntawm kev tsim kab mob ntawm cov hlab plawv.

Thiab tsis tau, ntau lub zej zog kev kho mob xav txog qhov kev noj haus no yog ib txoj hauv kev nyab xeeb thiab zoo tshaj plaws ntawm kev poob phaus, nrog rau kev tshem tawm cov ntshav siab thiab cov roj cholesterol.

Yog li cas?

Ua ntej koj mus rau sau cov ntawv qhia zaub mov rau 14 hnub rau Atkins noj, ib lub rooj nrog cov khoom tsim nyog thiab tshuaj xyuas cov zaub mov txawv, koj yuav tsum paub seb qhov tseem ceeb ntawm cov txheej txheem poob phaus yog dab tsi.

Cia hais tam sim ntawd, Dr. Atkins, tsim nws lub tswv yim, siv txoj kev hloov pauv. Raws li nws txoj kev xav, tsis tas yuav tsum tau ceev fajsuav calories. Koj tsuas yog yuav tsum tshem tawm cov carbohydrates los ntawm koj cov zaub mov, ntxiv cov protein ntau thiab khaws cov rog hauv koj cov zaub mov. Nws yog rau dab tsi? Nov yog qhov Dr. Atkins piav qhia nws cov txheej txheem:

• Carbohydrates uas zom sai sai yuav tsum raug cais tawm ntawm kev noj haus. Lub cev hlawv lawv ua ntej, tawm me ntsis kom tsis muaj sij hawm hlawv rog.
• Tom qab carbohydrates, lub cev zom cov nqaij fibers. Txawm li cas los xij, cov khoom noj muaj protein tiv thaiv lawv los ntawm kev kub hnyiab, vim tias cov roj reserves pib noj. Cov txheej txheem no Atkins hu ua ketosis.

Raws li cov txheej txheem, carbohydrates tsis tuaj yeem raug cais tawm ntawm koj cov zaub mov. Koj tsuas yog yuav tsum tau taug qab lawv tus lej thiab xyuas kom lawv "huv". Cov khoom no yog dab tsi? Lawv yuav tsum tsis txhob muaj cov impurities, xws li fiber ntau. Yog li ntawd, qhov huv tshaj plaws "carbohydrate" yog suav tias yog, tsis xav tsis thoob, qab zib.

Txawm li cas los xij, ua ntej sib tham txog cov ntawv qhia zaub mov pub rau Atkins noj rau hnub, cia peb xav seb qhov zoo thiab qhov tsis zoo ntawm qhov kev poob phaus no yog dab tsi.

leej twg ua tau thiab leej twg ua tsis tau

Ua ntej tshaj, cia peb tham txog contraindications. Qhov kev poob phaus no yog nruj me ntsis contraindicated rau cov neeg muaj kev puas siab puas ntsws, kab mob ntawm lub raum los yog daim siab, plab. Nws tseem tsis tuaj yeem ua raws li cov txheej txheem no rau cov neeg uas nyuam qhuav dhau los ua haujlwm lossis mob hnyav, uas muaj lub cev tsis muaj zog, nrog rau cov neeg laus, cov kws ncaws pob lossis cov neeg ua haujlwm lub cev. nce creatinine thiabhormonal imbalances kuj tuaj yeem ua rau qhov kev noj haus no ua tsis tau.

Rau lwm yam mob hnyav xws li ntshav qab zib, pob txha, mob plawv, koj yuav tsum sab laj nrog koj tus kws kho mob ua ntej mus noj mov.

Cov poj niam cev xeeb tub puas ua raws li cov txheej txheem no? Yog lawm, tab sis kev poob phaus yuav tsum pib los ntawm theem ob ntawm kev noj haus thiab nruj me ntsis tom qab kev sab laj nrog kws kho mob gynecologist.

Cov lus qhia rau kev siv qhov kev poob phaus no yog cov hauv qab no:

• Kev rog thiab rog dhau. Hauv qhov no, txawm tias menyuam yaus tuaj yeem ua raws li txoj hauv kev.
• Npaj ntshav siab.
• -cov roj (cholesterol) siab.
• YImpaired metabolism.

Cia tham txog qhov tsis zoo

Dab tsi tuaj yeem tiv thaiv tus neeg los ntawm kev ua raws li cov txheej txheem no? Raws li cov neeg uas poob phaus, qhov tsis zoo tseem ceeb ntawm Atkins noj zaub mov muaj xws li, ua ntej ntawm tag nrho cov, nws lub sijhawm. Kev noj haus yog tsim los rau ntau lub hlis, mus txog ib xyoos.

Lwm qhov tsis zoo ntawm cov txheej txheem no, ntau qhov poob phaus, yog tias koj yuav tsum tau saib cov lus tas li rau kev suav cov carbohydrate tsis tu ncua.

Ntau tus neeg kuj tsis nyiam qhov tseeb tias kev noj zaub mov nyuaj kom nkag siab. Ntawd yog, ua ntej siv qhov program no, koj yuav tsum siv sijhawm los kawm nws cov ntsiab lus, nrog rau nkag siab cov theem uas tsim cov khoom noj nws tus kheej.

Ntxiv mus, ntau qhov poob phaus yog ntshai los ntawm cov npe uas nws kim heevcontraindications rau cov txheej txheem no. Tsis tas li ntawd, tib neeg xav txog qhov teeb meem tseem ceeb ntawm kev noj haus uas cov zaub mov tsis nruj nruj, uas txhais tau hais tias muaj kev ntxias kom noj ntau cov khoom qab zib lossis cov khoom noj uas muaj hmoov txhuv nplej siab.

Ntawm cov kev mob tshwm sim ntawm cov txheej txheem no, ntau qhov kev poob phaus tau pom tias muaj kev cuam tshuam hauv lawv txoj kev noj qab haus huv:

• Ntshai, siab hloov.
• Insomnia.
• Ntaus, mob plab.
• Kev ua haujlwm qis, qaug zog, txo qis kev xav.
• Ntxawm rau tes, tawv nqaij qhuav thiab plaub hau.

Feem ntau, qhov tshwm sim tsis zoo saum toj no tshwm sim vim tsis muaj carbohydrates thiab nce cov protein kom tsawg. Yog tias koj txhawj xeeb txog cov tsos mob no, nws yog qhov zoo tshaj kom tsis txhob noj zaub mov, vim tias qhov mob yuav ua rau mob hnyav dua, xws li ketoacidosis, calcium deficiency, raum pob zeb, raum tsis ua haujlwm, pob txha pob txha thiab cov hniav lwj.

Cia tham txog kev tsim txiaj

Thiab tsis tau, qhov zoo ntawm lub zog hluav taws xob no ntau dua li qhov tsis zoo. Raws li kev txheeb xyuas, cov txiaj ntsig ntawm Atkins noj zaub mov tsuas yog amazing. Hauv ob peb lub hlis, koj tuaj yeem poob txog nees nkaum kilograms! Thiab cov txheej txheem no yuav muaj kev nyab xeeb tag nrho rau lub cev. Kev poob phaus maj mam tsis ua mob rau lub cev, thiab tsis ua rau cov tsos mob ntawm stretch marks. Ntxiv mus, ua tsaug rau txoj kev noj zaub mov no, nws tuaj yeem txhim kho kev noj qab haus huv thiab tiv thaiv qhov tshwm sim ntawm cov kab mob txaus ntshai xws li atherosclerosis.

Raws li cov neeg uas poob phaus, kev noj zaub mov Atkins tau zoo tiag tiag! Muaj ntau daig rau nws rau ib hlis, thiab rau qhov ntawdlub sij hawm twb tau tshem ntawm tsib los rau rau hated kilograms. Qee tus uas tau poob phaus tau txiav txim siab siv cov txheej txheem no ua khoom noj khoom haus tag nrho lawv lub neej, thiab pom cov txiaj ntsig zoo. Lawv qhov hnyav zoo li qub, lawv zoo siab thiab ntseeg siab.

Ntawm lwm cov txiaj ntsig ntawm kev noj zaub mov, tib neeg nco ntsoov tias muaj cov zaub mov pom zoo.

Tsis tas li ntawd, cov neeg mob ntshav qab zib thiab atherosclerosis lees paub tias ua tsaug rau cov khoom noj no, lawv tau tswj hwm lawv cov insulin thiab cov ntshav qab zib kom zoo, thiab txhim kho cov metabolism.

phase

Nws twb tau hais saum toj no tias kev noj zaub mov tau muab faib ua qee theem. Ntawm no lawv yog:

1. Ketosis, lossis rog rog.
2. poob phaus. Cov txheej txheem yog ua raws li qhov xav tau ntsuas.
3. Nyhav stabilization. Nyob rau theem no, lub cev hloov mus rau qhov kev hloov pauv uas tau tshwm sim.
4. Tswj qhov hnyav. Ntawd yog, lub cev tau hloov kho kom muaj qhov xav tau rau lub sijhawm ntev.

Cia tham txog plaub theem no kom ntxaws ntxiv.

Ketosis pib

Raws li cov neeg poob phaus, theem no ntawm kev noj zaub mov yog suav tias yog qhov nyuaj tshaj plaws, vim tias nws yog qhov tsim nyog los txwv tsis pub tus kheej hauv kev noj cov carbohydrates. Lawv yuav tsum tau noj tsis pub ntau tshaj nees nkaum grams tauj ib hnub. Raws li kev pom zoo los ntawm tus tsim ntawm cov txheej txheem, thawj theem yuav tsum kav ntev li ob lub lis piam. Nws lub sijhawm nyob ntawm qhov xav tau.

Raws li kev tshuaj xyuas, hauv ob lub lis piam nws muaj peev xwm tshem tawm tsib kilograms ntawm qhov hnyav tshaj. Cov nyhuv yog tiav vim qhov tseeb tias lub cev, rhuav tshem cov carbohydrates, pibhlawv roj cia.

kev tawm dag zog tsis tu ncua yog pom zoo nyob rau theem no.

theem ob

theem ntawm kev noj zaub mov no kuj yog tus cwj pwm los ntawm kev poob phaus. Txawm li cas los xij, thaum lub sij hawm thib ob, nws yog ib qho tsim nyog yuav tsum maj mam nce cov nyiaj carbohydrates noj mus rau qib siab. Yuav txheeb xyuas nws li cas?

Nws yog ib qho tsim nyog yuav tsum tau maj mam nthuav dav cov khoom noj uas tau noj nyob rau hauv ib txoj kev uas tso cai rau noj txhua hnub ntawm carbohydrates nce. Piv txwv li, txhua txhua hnub koj tuaj yeem haus ob mus rau peb grams carbohydrates ntau dua li hnub dhau los. Qhov no yuav tsum tau ua tib zoo ua tib zoo kom tsis txhob ua kom cov txheej txheem poob qis.

Thaum koj, dhau los ntawm kev sim thiab ua yuam kev, txiav txim siab rau koj tus kheej qhov pom ntawm cov carbohydrates ib hnub, sim ua kom nws mus txog thaum koj poob ib txog peb kilograms mus rau qhov hu ua qhov hnyav zoo tagnrho.

The Atkins theem ob theem tuaj yeem txwv rau peb mus rau tsib lub lis piam, lossis nws tuaj yeem nyob mus tas li ntawm koj lub neej yog tias koj xis nyob ua raws li cov theem ntawm carbohydrates hauv kev noj haus.

Nyhav stabilization

Nov yog lub npe thib peb ntawm cov txheej txheem kev noj haus no. Nws yog ib qho tseem ceeb uas qee qhov kev poob phaus tsis quav ntsej nws lub xub ntiag thiab ua tiav cov khoom noj uas twb muaj lawm nyob rau theem thib ob. Txawm li cas los xij, qhov no tsis yog lawm. Cov neeg uas tau ua qhov no feem ntau yws tias qhov poob phaus sai sai rov qab los. Yog li ntawd, tsis txhob pheej hmoo rau koj qhov tsos thiab kev noj qab haus huv thiab mus txog plaub theem ntawm Dr. Atkins 'yuag poob.

Qhov thib peb ntawm kev noj hausNws suav nrog kev nce qib hauv carbohydrates los ntawm tsib mus rau xya grams tauj ib lis piam. Nws yog noteworthy tias qhov kev sim no yuav tsum tau nrog los ntawm kev hnyav li niaj zaus. Thaum koj pom tias qhov hnyav pib nce, tam sim ntawd txwv koj tus kheej rau cov carbohydrates thiab tshem tawm cov zaub mov uas koj tau ntxiv los ntawm kev noj haus.

Yog li koj txiav txim siab txog cov khoom lag luam zoo tshaj plaws uas tuaj yeem noj tau ntev yam tsis muaj kev phom sij rau koj lub cev. Koj tseem yuav pom koj tus kheej qhov zoo tshaj plaws ntawm cov carbohydrates uas koj tuaj yeem haus ib hnub yam tsis muaj kev phom sij rau koj daim duab.

4 theem

luv luv, theem no twb yog ib txoj kev ntawm lub neej, uas yuav tsum tau ua raws li mus tas li. Nyob rau theem no, koj twb tau tsim koj saj, ua tiav tag nrho cov hom phiaj, tam sim no tseem tshuav me ntsis rau koj - kev noj zaub mov uas tsis muaj carb yuav tsum dhau los ua koj tus cwj pwm.

Tsis txhob so, hnyav koj tus kheej tsis tu ncua thiab ua raws li qee txoj cai, ces qhov hnyav ntxiv yuav tsis rov qab los rau koj!

Tab sis ua li cas yog tias muaj kev tawg? Dr. Atkins qhia kom rov qab mus rau thawj theem, uas yog, pib noj zaub mov dua.

Tam sim no cia peb mus rau qhov nthuav tshaj plaws.

Kuv yuav noj dab tsi?

Cov lus nug no txhawj xeeb ntau tus neeg uas xav kom poob phaus thiab txaus siab rau Atkins noj. Tag nrho cov lus ntawm cov khoom tso cai yog qhia hauv qab no.

Raws li koj tuaj yeem pom, daim ntawv teev npe zoo heev. Txawm li cas los xij, tsis txhob maj mus pounce ntawm cov khoom noj thiab noj lawv kom txog thaum satiety. Yuav kom poob phaus, koj yuav tsum ua raws li cov cai nruj.

Ua ntej, koj yuav tsum haus nees nkaum grams carbohydrates ib hnub twg (yog tias peb tham txog thawj theem ntawm kev noj zaub mov). Yog li ntawd, ua ntej koj noj zaub mov, xam seb muaj pes tsawg carbohydrates nyob rau hauv ib qho kev pab.

Thib ob, koj tsis tuaj yeem noj txhua yam ib zaug. Tso cai nees nkaum grams ntawm carbohydrates yuav tsum tau muab sib npaug zos thoob plaws ib hnub. Txoj kev no yuav tsis tsuas pab koj poob phaus, tab sis yuav tsis ua mob rau koj noj qab haus huv.

Thib peb, mus rau hauv kev ua kis las hnyav, thiab tom qab ntawd qhov tshwm sim yuav tsis ntev tom ntej.

Yam tsis noj

Dab tsi yog qhov tsis tuaj yeem noj thaum ua raws li Atkins noj? Tag nrho cov zaub mov txwv tsis pub muaj nyob hauv qab no.

Raws li koj tuaj yeem pom, daim ntawv teev npe kuj yog qhov dav heev. Txawm li cas los xij, tsis txhob maj kom chim siab. Ua kom muaj tswv yim nrog koj ua noj. Yog tias koj tsis tuaj yeem noj nqaij nrog qos yaj ywm, yog vim li cas ho tsis hloov cov hmoov txhuv nplej siab nrog zaub noj qab haus huv? Rau kev hloov pauv, koj tuaj yeem hloov cov zaub nyoos ntawm cov zaub tshiab thiab boiled.

txwv tsis pub khoom

Tab sis tsis yog tag nrho. Muaj cov khoom noj uas ib feem txwv los ntawm Dr. Atkins. Piv txwv li, lawv tsis tuaj yeem suav nrog hauv cov khoom noj hauv thawj theem ntawm kev noj haus, tab sis lawv tuaj yeem noj tau rau theem ob thiab thib peb. Cov khoom no yog dab tsi?

Piv txwv li, cov no yog mis nyuj (tsib grams carbohydrates), mussels (3.8 grams), txiv laum huab xeeb thiab walnuts (16.2 thiab 13.8 grams carbohydrates raws li), zaub qhwv, dos, carrots, txiv lws suav, beets, raspberries, strawberries, lemons thiab lwm yam. Lawv tus lej yuav tsum raug txwv hauv koj txhua hnubkev noj haus.

Yog li, peb xam seb cov khoom twg yuav tsum raug txiav txim siab tso cai thiab yam twg yuav tsum tsis txhob. Yog li ntawd, ntau qhov poob phaus muaj kev txhawj xeeb txog cov lus nug: dab tsi tuaj yeem npaj los ntawm cov khoom xyaw tso cai? Hauv qab no yog cov ntawv qhia zaub mov rau Atkins noj 14 hnub. Raws li kev txheeb xyuas, zaum ntawm kev noj zaub mov tsis yog tsuas yog siv tau, tab sis kuj yog cua.

Khoom noj rau ob lub lis piam

Hauv qab no yog lub rooj nrog cov zaub mov pom zoo rau kaum plaub hnub.

Nyob zoo ib tsoom niam txiv kwv tij neej tsa phooj ywg sawv daws.

Hnub	Breakfast	Lunch	Khoom noj txom ncauj	Dinner
Nyob	Omelet (scrambled qe) los ntawm ob proteins thiab ib lub qe, nqaij npua	qaib mis ci nrog ntau yam txuj lom	Zaub zaub xam lav (tsis ntau tshaj ib puas grams) nrog qaub cream	Zaub stew (tsis ntau tshaj ib puas grams) nrog nqaij nyuj
Second			Ryazhenka hauv tus nqi ntawm ib khob	Ci salmon pulp, zaub nyias (150 grams)
Third		qaib ntxhw fillet (koj tuaj yeem ntxiv txuj lom)	Yyogurt	ntses dawb
Plaub	Ob lub qe omelette nrog nqaij npuas kib, cheese	nqaij npuas cutlets, stewed zaub (kwv yees li ib puas grams)	Thiab nplej nplej nrog nyias nyias ntawm tuna	Zucchini ci hauv qhov cub (koj tuaj yeem ntxiv cov txuj lom)
	Curd casserole (koj tuaj yeem ntxiv raisins), qaub cream	Nqaij qaib thigh thiab zaub stew (tsis yogtshaj 150 grams)	Ob lub qe tawv, ib lub dib, lettuce	Peb daim ntawm cabbage rolls siav nyob rau hauv lws suav sauce
Sixth	Scrambled qe rau ob lub qe, qaib mis thiab zaub	Pumpkin porridge siav nrog mis nyuj	yogurt (ib khob), qe qaib (ib thooj)	zaub stew (kwv yees li 150 grams) nrog nqaij nyug
xya	tsev cheese nrog qaub cream, ib txiv tsawb	Cod ntses kua zaub, zaub xam lav (tsis ntau tshaj ob puas grams)	Kefir	Steamed salmon
yim	Ib puas grams muesli thiab ib khob ntawm yogurt	Boscht, koj tuaj yeem tso cov nqaij npuas	Salmon thiab cheese, haus tshuaj yej ntsuab	-kua txob rau hauv cov nyiaj ntawm ob daim
Ninth		zaub zaub, nqaij qaib	Ryazhenka	200 grams stewed cabbage nrog nqaij nyuj
kaum	Ib khob yogurt thiab tsib caug grams muesli	cheese kua zaub (tsis muaj qos yaj ywm, tau kawg), ob txiv lws suav	tsev cheese, peb daim ntawm qhuav apricots	chops qaib hauv qaub cream ntses nrog cheese
xeb	zaub xam lav (tsis ntau tshaj ob puas grams)	French Cooked Pork	Yyogurt
Kaum ob	Curd casserole (koj tuaj yeem ntxiv raisins), qaub cream	Zaub casserole, nqaij qaib fillet	Ntxhais, kho koj tus kheej rau ib khob kas fes	nqaij qaib cutlets stewed nyob rau hauv lws suav sauce taum (tsis ntau tshaj ib puas grams)
thirteenth	Ob lub qe qaib thiab zaub zaub (kwv yees li ib puas grams)		Txhua yam txiv hmab txiv ntoo ntawm ib qho txiv ntoo
kaum plaub	Omelet los ntawm ob proteins, ntxiv asparagus rau nws		zaub xam lav (ob puas grams)	Steamed qaib ntxhw nqaij

Raws li koj tuaj yeem pom, kev noj zaub mov txhua hnub yog qhov sib txawv thiab sib npaug. Thiab, qhov xav tsis thoob, nws muaj calories txaus.

Npaj pluas noj rau cov zaub mov no yooj yim heev. Txawm li cas los xij, hauv qab no peb nthuav qhia qee cov zaub mov yooj yim. Lub Atkins Diet tsis yog tsuas yog siv tau xwb, nws kuj muaj ntau yam thiab qab.

Yuav ua li cas

Ntawm cov tais ci tshaj plaws yog nqaij npuas kib thiab qe. Cia tackle nqaij ua ntej. Nws yuav tsum tau txiav mus rau hauv pieces thiab kib kom txog thaum Golden xim av. Tom qab ntawd peb tshem tawm cov fillet thiab Fry lub qe. Peb cov zaub mov qab thiab txaus siab npaj txhij!

Txawm li cas los xij, tsis muaj dab tsi piv rau qhov yooj yim ntawm kev npaj thiab saj ntawm cov nqaij qaib ci. Txhawm rau npaj lub tais, koj yuav tsum tau preheat qhov cub kom 180 0 C. Tom qab ntawd grate lub tws nqaij qaib nyob rau hauv feem nrog spices thiab muab tso rau ib daim ntawv ci. Tom qab peb caug mus rau plaub caug feeb, lub tais npaj txhij!

Thiab tsis tau, koj tuaj yeem kho koj tus kheej kom ntau qab thiab txawv txawv. Piv txwv li, kua zaub protein. Txhawm rau npaj nws, peb yuav noj ib nrab ib kilogram ntawm champignons, ib kilogram ntawm nqaij qaib mis, plaub txheej cheeses thiab plaub litres dej.

Ua ntej, boil lub fillet. Tom qab ntawd peb tshem tawm, thiab ntxiv tws nceb thiab curds rau boiling dej. Cov nqaij qaib yuav tsum tau txiav thiab muab rov qab rau hauv cov kua zaub. Lub tais yog siav rau ib nrab ib teev, tom qab uas peb ntsev, kua txob thiab tuav lub tiav lawm loj nrog ib tug blender.

Raws li koj tuaj yeem pom, kev poob phaus nrog kev noj zaub mov Atkins tsis yog siv tau xwb, nws kuj txaus siab thiab qab los!