Ukudla kukaDucan - 5 kg ezinsukwini eziyi-7

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-950 Kcal.

Ukudla kukaDukan akuyona into yokudla ngomqondo wayo oqondile (njenge-buckwheat), kepha kubhekiswa ezinhlelweni zokudla (njengokudla kukaProtasov). Umbhali walolu hlelo lokudla okunempilo, umFulentshi uPierre Dukan, unolwazi olungaphezu kweminyaka engama-30 kwi-dietetics, okuholele kwinqubo esebenzayo yokunciphisa isisindo.

Imenyu yokudla kwe-Ducan isuselwe ekudleni okunamaphrotheni amaningi kanye nama-carbohydrate aphansi, njengenhlanzi, inyama engenamafutha namaqanda. Le mikhiqizo ingadliwa ngaphandle kwemingcele esigabeni sokuqala sokudla. Ukudla okunephrotheni okune-carbohydrate ephansi akuqukethe ama-calories amaningi futhi kuhle ekwehliseni indlala. Inguqulo yombhali yokudla ikhawulela ubude besigaba sokuqala kungabi ngaphezu kwezinsuku ezingu-7, ngaphandle kwalokho umonakalo ongamukeleki empilweni ungabangelwa.

Lokhu kudla kufanelana kahle nesigqi sanamuhla sempilo, lapho ukusebenza okuphezulu nokugxila kudingeka usuku lonke, okunzima ukukufeza kokunye ukudla okunama-carb aphansi (njengoshokoledi).

Isikhathi sokudla kwe-Ducan singafinyelela ezinyangeni ezimbalwa, futhi imenyu yokudla ihlukahlukene kakhulu futhi ukwehla kwesisindo akuhambisani nengcindezi yomzimba. Futhi isikhathi eside kangako, umzimba ujwayela ukudla okusha, okujwayelekile, okungukuthi umzimba ujwayelekile.

General Izidingo zokudla zikaDkt. Ducan:

• nsuku zonke udinga ukuphuza okungenani amalitha ayi-1,5 wamanzi ajwayelekile (angenawo amakhabhoni futhi angenawo amaminerali);
• nsuku zonke engeza i-oat bran ekudleni (inani lizoncika esigabeni sokudla);
• yenza ukuzivocavoca ekuseni nsuku zonke;
• thatha okungenani uhambo lwemizuzu engama-20 emoyeni omusha nsuku zonke.

Ukudla kwe-Ducan kuqukethe izigaba ezine ezizimele, ngasinye sinezidingo ezithile zokudla kanye nemikhiqizo esetshenziswayo. Kuyacaca ukuthi ukusebenza kahle nokusebenza kahle kuzoncika ekuhambisaneni okuphelele nokunembile nezidingo kuzo zonke izigaba zokudla:

• Isigaba ukuhlaselwa;
• isigaba ukushintshana;
• Isigaba i-anchoring;
• Isigaba ukuzinza.

Isigaba sokuqala sokudla kweDucan - "ukuhlaselwa"

Isigaba sokuqala sokudla sibonakala ngokuncipha okukhulu kwevolumu nasekunciphiseni isisindo ngokushesha. Isigaba sokuqala sinezidingo zemenyu eziqinile kakhulu futhi kuyinto efiseleka kakhulu ukuzifeza zonke ngokungenaphutha, ngoba ukulahleka kwesisindo okuphelele ekudleni konke kunqunywa kulesi sigaba.

Njengengxenye yemenyu kulesi sigaba, kuqala kunikezwa imikhiqizo enephrotheni ephezulu - lena imikhiqizo yezilwane kanye nenani lemikhiqizo yobisi oluvutshiwe olunokuqukethwe kwamafutha aphansi (okungamafutha).

Kulesi sigaba kungenzeka isiyezi, umlomo owomile nezinye izimpawu zokuwohloka kwezempilo. Lokhu kukhombisa ukuthi ukudla kuyasebenza futhi nokulahleka kwezicubu ze-adipose kuyenzeka. ngoba ubude balesi sigaba unomkhawulo wesikhathi oqinile futhi uncike enhlalakahleni yakho - uma umzimba wakho ungakwamukeli lokho kudla, nciphisa ubude besigaba besibe ubuncane ngangokunokwenzeka, uma uzizwa uphilile, bese ukwandisa isikhathi sesigaba siye kumkhawulo ophezulu ebangeni lakho lokukhuluphala ngokweqile:

• isisindo eseqile kuze kufike ku-20 kg - ubude besigaba sokuqala yizinsuku ezingama-3-5;
• ukukhuluphala ngokweqile kusuka ku-20 kuya ku-30 ​​kg - ubude besigaba yizinsuku ezingama-5-7;
• ukukhuluphala ngokweqile ngaphezu kwama-30 kg - ubude besigaba sokuqala yizinsuku ezingama-5-10.

Isikhathi esiphezulu isigaba sokuqala akufanele sibe ngaphezu kwezinsuku eziyishumi.

Ukudla okuvunyelwe kuDucan Diet Phase XNUMX:

• qiniseka ukuthi udla i-1,5 tbsp / l ye-oat bran nsuku zonke;
• qiniseka ukuthi uphuza okungenani amalitha ayi-1,5 amanzi ajwayelekile (angenawo amakhabhoni futhi angenawo amaminerali) nsuku zonke;
• inyama yenkomo enciphile, inyama yehhashi, inyama yenkonyana;
• amathole izinso nesibindi;
• inkukhu engenasikhumba nenyama ye-turkey;
• ulimi lwenkomo noma lwenkomo;
• noma yikuphi ukudla kwasolwandle;
• amaqanda;
• noma iyiphi inhlanzi (ebilisiwe, ebilisiwe noma eyosiwe);
• imikhiqizo yobisi lwe-skim;
• anyanisi negalikhi;
• ham (amafutha aphansi);
• Ungangeza uviniga, usawoti, isinongo nezinongo ekudleni.

Konke ukudla okuvunyelwe ekudleni phakathi nosuku kungaxubaniswa ngendlela othanda ngayo.

Esigabeni sokuqala, kufanele kukhishwe:

• ushukela
• ihansi
• idada
• inyama kanogwaja
• inyama yengulube

Isigaba sesibili sokudla kukaDkt. Ducan - “alternation”

Lesi sigaba sathola igama laso ngenxa yohlelo lokudla okunempilo, lapho amamenyu okudla ahlukene “amaprotheni” kanye “namaprotheni anemifino” kushintshana ngobude obulinganayo. Uma isisindo esiningi sasingaphansi kuka-10 kg ngaphambi kokuqala ukudla, iphethini yokushintshana ingandiswa noma ifinyezwe nganoma yisiphi isikhathi. Izinketho zesampula:

• usuku olulodwa lwamaprotheni - ngolunye usuku “imifino + amaprotheni”
• "amaprotheni" wezinsuku ezintathu - izinsuku ezintathu "imifino + amaprotheni"
• "amaprotheni" wezinsuku ezinhlanu - izinsuku ezinhlanu "imifino + amaprotheni"

Uma, ngaphambi kokuqala ukudla, isisindo eseqile saba ngaphezu kuka-10 kg, lapho-ke uhlelo lokushintshana ngezinsuku ezi-5 kuya kwezi-5 kuphela (okusho izinsuku ezinhlanu “zamaprotheni” - izinsuku ezinhlanu “zemifino + amaprotheni”).

Isikhathi sesigaba sesibili sokudla kweDucan sincike esisindweni esilahlekile ngesikhathi sokuqala kokudla ngokusho kwefomula: 1 kg yokwehlisa isisindo esigabeni sokuqala - izinsuku eziyi-10 esigabeni sesibili "sokushintshana". Ngokwesibonelo:

• ukulahleka kwesisindo okuphelele esigabeni sokuqala ama-3 kg - ubude besigaba sesibili izinsuku ezingama-30
• ukwehla kwesisindo esigabeni sokuqala u-4,5 kg - ubude besigaba sokushintshana izinsuku ezingama-45
• ukwehla kwesisindo esigabeni sokuqala sokudla okungu-5,2 kg - ubude besigaba sokushintshana izinsuku ezingama-52

Esigabeni sesibili, imiphumela yesigaba sokuqala ihleliwe futhi ukudla kusondele kokujwayelekile. Inhloso enkulu yalesi sigaba ukuvimbela ukubuya okungenzeka kwamakhilogremu alahlekile phakathi nesigaba sokuqala.

Imenyu yesigaba sesibili sokudla kwe-Ducan iqukethe yonke imikhiqizo evela esigabeni sokuqala sosuku "lwamaprotheni" nokudla okufanayo nokwengezwa kwemifino: utamatisi, ukhukhamba, isipinashi, ubhontshisi obuluhlaza, ama-radishes, i-asparagus, iklabishi, isilimo esidliwayo esinamagatsha anamanzi. , isitshalo seqanda, i-zucchini, amakhowe, izaqathe, ama-beet, upelepele - ngosuku ngokusho kwemenyu "yemifino + amaprotheni". Imifino ingadliwa nganoma yiliphi inani kanye nendlela yokuyilungisa - eluhlaza, ebilisiwe, ebhakiwe noma eshisiwe.

Ukudla okuvunyelwe kuDucan Diet Phase II:

• impela zonke izinsuku engeza 2 tbsp ekudleni. wezipuni ze-oat bran
• okuphoqelekile nsuku zonke phuza okungenani amalitha ayi-1,5 wamanzi ajwayelekile (angenawo amakhabhoni futhi angenawo amaminerali)
• yonke imikhiqizo yemenyu yesigaba "sokuhlasela".
• imifino engenasitashi
• ushizi (okuqukethwe okunamafutha ngaphansi kuka-6%) - 30 gr.
• izithelo (amagilebhisi, ama-cherry nobhanana akuvunyelwe)
• ukhokho - 1 tsp
• ubisi
• isitashi - 1 tbsp
• i-gelatin
• ukhilimu - 1 tsp
• ugaliki
• ketchup
• izinongo, i-adjika, upelepele oshisayo
• uwoyela wemifino wokuthosa (ngokoqobo amaconsi ama-3)
• ama-gherkins
• isinkwa - izingcezu ezi-2
• iwayini elimhlophe noma elibomvu - 50 g.

Okuningi imikhiqizo yesigaba sesibili akufanele ixutshwe njengemikhiqizo evela esigabeni sokuqala - kuzo ungakhetha kuphela noma yimiphi imikhiqizo emibili nsuku zonke. Kulokhu, imikhiqizo yesigaba sokuqala, njengangaphambili, ixube ngokungafanele.

Esigabeni sesibili kufanele kukhishwe:

• irayisi
• izitshalo
• ukwatapheya
• udali
• ubhontshisi obanzi
• uphizi
• amazambane
• i-pasta
• ubhontshisi
• ukolweni

Isigaba sesithathu sokudla kweDucan - "ukuqinisa"

Esigabeni sesithathu, isisindo esifinyelelwe ezigabeni ezimbili zokuqala siyazinza. Kubalwa isikhathi sesigaba sesithathu sokudla, kanye nesikhathi sesigaba sesibili - ngokusho kwesisindo esilahlekile ngesikhathi sokuqala kokudla (nge-1 kg yesisindo esilahlekile esigabeni sokuqala - izinsuku eziyi-10 isigaba sesithathu “sokuhlanganisa”). Imenyu isondele kakhulu kokujwayelekile.

Esigabeni sesithathu, udinga ukulandela umthetho owodwa: phakathi nesonto usuku olulodwa kufanele lusetshenziswe kwimenyu yesigaba sokuqala (usuku lwama- “protein”)

Ukudla okuvunyelwe kuDkt Ducan's Phase Three Diet:

• impela zonke izinsuku engeza 2,5 tbsp. wezipuni oat bran ukudla
• nsuku zonke kumelwe kufanele uphuze okungenani amalitha ayi-1,5 wamanzi ajwayelekile (anganyakazi futhi angenawo amakhabhoni)
• yonke imikhiqizo yemenyu yesigaba sokuqala
• yonke imifino yemenyu yesigaba sesibili
• izithelo nsuku zonke (ngaphandle kwamagilebhisi, ubhanana nama-cherries)
• Izingcezu ezi-2 zesinkwa
• ushizi onamafutha amancane (40 g)
• ungakwazi amazambane, irayisi, ummbila, uphizi, ubhontshisi, ipasta nokunye ukudla okunesitashi - amahlandla ama-2 ngesonto.

Ungadla noma yini oyifunayo kabili ngesonto, kepha kuphela esikhundleni sokudla okukodwa (noma esikhundleni sebhulakufesi, noma isidlo sasemini, noma isidlo sakusihlwa).

Isigaba sesine sokudla kweDucan - "ukuzinza"

Lesi sigaba asisahlobene ngqo nokudla uqobo - lokhu kudla kungokwempilo. Kunezithiyo ezine kuphela ezilula okudingeka uzilandele:

1. nsuku zonke kubalulekile ukuphuza okungenani amalitha ayi-1,5 wamanzi ajwayelekile (angenawo amakhabhoni futhi angenawo amaminerali)
2. qiniseka ukufaka i-3 tbsp ekudleni nsuku zonke. wezipuni ze-oat bran
3. nsuku zonke noma yiliphi inani lokudla kwamaprotheni, imifino nezithelo, ucezu lweshizi, izingcezu ezimbili zesinkwa, noma yikuphi ukudla okubili okunokuqukethwe okunesitashi esiphezulu
4. olunye lwezinsuku zeviki kumele lusetshenziswe kwimenyu kusuka esigabeni sokuqala (usuku lwe- “protein”)

Le mithetho emine elula izogcina isisindo sakho silinganiselwe emikhawulweni ethile ngokudla noma yini oyifunayo ezinsukwini eziyisithupha ezisele zeviki.

Izinzuzo zokudla kweDucan

1. Okuhlanganisa okubaluleke kakhulu ekudleni kweDucan ukuthi amakhilogremu alahlekile awabuyiselwa. Ngisho nokubuyela esimisweni esijwayelekile ngemuva kokudla akubangeli ukuzuza kwesisindo nganoma yisiphi ubude besikhathi (udinga kuphela ukulandela imithetho emi-4 elula).
2. Ukusebenza kokudla kweDucan kuphakeme kakhulu ngezinkomba ze-3-6 kg ngesonto.
3. Imikhawulo yokudla iphansi ngokwedlulele, ukuze ikwazi ukuqhutshelwa ekhaya, ngesikhathi sokudla kwasemini emsebenzini, nasendaweni yokudla noma nasendaweni yokudlela. Ngisho notshwala buyamukeleka, ukuze ungabi yizimvu ezimnyama, umenywe kwisikhumbuzo noma ephathini yobumbano.
4. Ukudla kuphephe ngangokunokwenzeka - akubandakanyi ukusetshenziswa kwanoma iziphi izithasiselo zamakhemikhali noma amalungiselelo - wonke umkhiqizo owodwa ungokwemvelo ngokuphelele.
5. Akukho mkhawulo enanini lokudla okudliwayo (inani elincane kuphela lokudla elingaziqhayisa ngalokhu - i-buckwheat, ukudla kukaMontignac kanye ne-Atkins diet).
6. Ayikho imikhawulo eqinile ngesikhathi sokudla - izolungela labo abavuka ekuseni nalabo abathanda ukulala.
7. Ukwehla kwesisindo kubalulekile kusukela ezinsukwini zokuqala zokudla - uyaqiniseka ngokushesha ngokusebenza kwayo okuphezulu. Ngaphezu kwalokho, ukusebenza akwehli, noma ngabe okunye ukudla kungasakusizi (njengokudla kwezokwelapha).
8. Ukudla kulula kakhulu ukulandela - imithetho elula ayidingi izibalo zokuqala zemenyu. Futhi inombolo enkulu yemikhiqizo yenza kube nokwenzeka ukukhombisa amathalenta abo okupheka (lokhu kungokwalabo abathanda kokubili ukupheka nokudla).

Ububi bokudla kweDucan

1. Ukudla kunciphisa inani lamafutha. Khuluma nodokotela wakho ngezinketho zokudla nemikhawulo. Kungadingeka ukushintsha imenyu ngokufaka okungeziwe okuncane kwamafutha yemifino (isibonelo, umnqumo).
2. Njengakho konke ukudla, ukudla kukaDkt. Ducan akulinganiswanga ngokuphelele - ngakho-ke, kuyadingeka ukwengeza izakhiwo zevithamini nezamaminerali.
3. Isigaba sokuqala sokudla sinzima kakhulu (kepha ukusebenza kwaso kukhulu kakhulu ngalesi sikhathi). Ngalesi sikhathi, ukukhathala okwandayo kungenzeka.
4. Ukudla kudinga ukudla kwansuku zonke kwe-oat bran. Lo mkhiqizo awutholakali yonke indawo - i-oda langaphambilini ngokulethwa kungadingeka. Vele, kulokhu, i-oda lizodinga ukuthi libekwe kusengaphambili, kucatshangelwe isikhathi sokulungiselela ukulethwa nokulethwa.

Ukuphumelela kokudla kweDucan

Imiphumela ebonakalayo iqinisekiswa ngumkhuba wokwelashwa. Ukusebenza kahle kuleli cala kusho ukuzinza kwesisindo esizuziwe ngemuva kwezikhawu ezimbili: eyokuqala kusuka ezinyangeni eziyisithupha kuya kweziyi-6 kuthi eyesibili isuke ezinyangeni eziyi-12 kuye eminyakeni emi-18 ngemiphumela:

• kusuka ezinyangeni eziyisithupha kuya kweziyishumi nambili - ukuzinza kwesisindo okungu-6%
• kusuka ezinyangeni eziyi-18 kuye eminyakeni emi-2 - 62,1% yokuzinza kwesisindo

Imininingwane iqinisekisa ukusebenza kahle kokudla, ngoba noma yiminyaka emi-2 ngemuva kokudla, ama-62% alabo abadlule ekubukeni bahlala ebangeni elifinyelelwe ngesikhathi sokudla.