Ukudla kukaDucan

Ukudla kukaDucan kuyindlela yesimanje yokwehlisa isisindo esekwe ekusetshenzisweni kokudla okunamaprotheni amaningi. Ukusebenzisa lolu hlelo lwamandla akukwazi nje ukuvimbela ukukhuluphala, kodwa futhi kususe isisindo eseqile esingu-1,5 kuya ku-50kg.

Isifo sangempela sekhulu lama-21, esigqilaze abantu abangaphezu kwezigidi ezingamakhulu amathathu emhlabeni wonke, ukukhuluphala ngokweqile. Ngokusho kwe-WHO, inani labantu abakhuluphele landa ngokushesha minyaka yonke, okubonisa usongo lwezenhlalo empilweni yabantu.

Uma ungathathi izinyathelo ezifika ngesikhathi okuhloswe ngazo ukususa amakhilogremu engeziwe, ukukhuluphala ngokweqile kungaholela emiphumeleni elandelayo: ukuthuthukiswa kwesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, isifo samathambo, i-osteochondrosis, isifo senyongo, i-angina, i-vascular atherosclerosis, ukuwohloka kokusebenza kwamathumbu, ukucindezela umsebenzi wokuzala, ukwanda kwengozi yokuhlaselwa yinhliziyo, ukuphefumula kanzima.

Ukwanda kwesisindo okungalawuleki kufinyeza isikhathi sokuphila komuntu. Yingakho kubalulekile ukungena ekulweni namakhilogremu engeziwe ngesikhathi esifanele, ngemuva kwesethi "ye-redundant" engu-10-20kg. Phakathi kwabantu abakhuluphele ngokuvamile umbuzo othi "indlela yokulahlekelwa isisindo" ngendlela efanele, ngaphandle kokulimala empilweni.

Njengamanje, enye yezindlela eziphumelela kakhulu zokubhekana namakhilogremu anenzondo ukudla kukaDkt Ducane, okuyinto, ngokungafani ne-mono-diet, inokudla okuhlukahlukene futhi iphelele kulabo abathanda ukudla.

Uhlolojikelele

Umgomo wokudla kwe-Dukan usekelwe ekusetshenzisweni kokudla kwamaprotheni okumuncwa kalula emzimbeni, okunomthelela ekulahlekelweni ngokushesha kwesisindo esiningi. Ngaphezu kwalokho, inqubo yokulahlekelwa isisindo, umgudu wokugaya uhlanzwa ubuthi obuqoqiwe kanye nobuthi, kanye nokwenza ngcono imetabolism. Imikhiqizo eyinhloko yale nqubo yi-bran, imifino, inhlanzi enamafutha aphansi, inyama enomzimba (inkukhu, i-turkey).

Ngesikhathi sokulahlekelwa isisindo, kubalulekile ukuhlola kuqala uhlu lwemikhiqizo evunyelwe futhi evinjelwe ezosiza ukusondeza noma, ngokuphambene, ihlukanise ukulahlekelwa isisindo kumuntu othandekayo esikalini.

Uma kudingekile ukwehlisa i-2-4 kg, i-Dyukan yokudla okhethekile yezinsuku ezingu-7 ithuthukisiwe, eklanyelwe ukusheshisa umzimba ukuze uthole ngokushesha umphumela oyifunayo. Ngesikhathi esifanayo, ukwandisa ngokuzimela ubude bayo akuvunyelwe ngokuqinile, ngoba kungabangela ukulimala okukhulu empilweni. Nge-5-10 kg yesisindo esiningi, kufanele unake ukudla kwe-Dukan inyanga, okubandakanya ukuchithwa kancane kancane kwesisindo, kuyilapho uhlonipha ukudla okulungile nokuzivocavoca.

Ngenxa yokuthi alikho inani eleqile lamakhalori ekudleni okune-carbohydrate ephansi, iqeda ngokuphelele umuzwa wokulamba, igcina ukusebenza okuphezulu nokugxila kokunaka phakathi nosuku.

Ukuze uthuthukise ukusebenza kokunciphisa umzimba, ngenkathi unamathela ekudleni kwe-Dukan, lezi zidingo ezilandelayo kufanele zilandelwe:

• yenza izivivinyo zasekuseni nsuku zonke, thatha uhambo okungenani ama-20 ngomzuzu;
• ukwandisa umthamo wamanzi ahlanzekile ku-2l ngosuku;
• faka ekudleni kwansuku zonke kwe-oat bran, kuyilapho inombolo yabo incike ngokuqondile esiteji sokudla.

Ngokwezifundo, ukuphumelela kokulahlekelwa isisindo ngale ndlela kuye kwafakazelwa ochwepheshe. Njengomthetho, ukulahlekelwa kwesisindo esiningi kuyahlukahluka kusuka ku-0,5 kuya ku-30kg noma ngaphezulu, kuyilapho ku-83,3% yamacala, ngemva kwezinyanga ezingu-6-12, ngemva kokuphela kwesabelo samaprotheni, ukuqiniswa kwesisindo kwenzeka.

Ubude besikhathi sokudla buncike esisindweni eseqile kanye nezici zomuntu ngamunye zomzimba.

Ngohlobo lwezithako ezisetshenziswa indlela yamaprotheni yizinhlobo ezilandelayo:

• Ukudla kwenyama ye-Dyukan;
• odla imifino.

Indlela ethuthukisiwe yokudla okunomsoco we-ducane iqukethe izigaba ezine:

• "Ukuhlasela";
• "Alternating" noma "Cruise";
• "Ukulungisa" noma "Ukuhlanganisa";
• "Ukuzinzisa".

Isiteji ngasinye sinemenyu yaso, ubude besikhathi, uhlu lwemikhiqizo enqatshelwe neyamukelekayo.

Izinzuzo kanye nebubi besu

Ukudla kwe-Dyukan kuhilela ukusetshenziswa kwezithako ezinempilo zemvelo kuphela ezicebisa umzimba ngamavithamini namaminerali abalulekile. Kodwa-ke, lolu hlelo lwamandla lunobuhle nobubi obuthile, ukuphikisana okubalulekile ukucatshangelwa ekunciphiseni isisindo.

Izinzuzo zobuchwepheshe

1. Ukuqiniswa kwesisindo nokugcina umphumela isikhathi eside.
2. Ukuphepha.
3. Ukusebenza kahle okuphezulu. Ngokuphathelene nokudla kanye nezidingo eziyisisekelo, ukuncipha kwesisindo ngesonto kuzoba kusuka ku-1,5 kuya ku-6kg.
4. Akukho mingcele enanini lokudla okudliwe nangesikhathi sokudla.
5. Ukuncipha kwesisindo okuphawulekayo kusukela ezinsukwini zokuqala.
6. Uhlu olubanzi lwemikhiqizo, ukusetshenziswa kwalo okuvumela ukuthi ungagcini nje ukunciphisa umzimba ngokushesha futhi ngaphandle kobuhlungu, kodwa futhi ulungiselele ubuciko obumnandi be-Culinary ngaphandle kokudela umumo.

I-protein yokudla i-Dyukana iqeda ithuba lokusebenzisa izithasiselo zamakhemikhali ezikhethekile zokulahlekelwa isisindo, ezinomphumela olimazayo emzimbeni.

Ukudla kukaPierre Ducane, phakathi kwezinye izindlela zokwehlisa isisindo esiningi, kunesici esihlukile - kukuvumela ukuthi ukwenze ekhaya, emsebenzini, ohambweni lwebhizinisi, endaweni yokungcebeleka noma endaweni yokudlela. Ukwenza lokhu, kwanele ukwazi imikhiqizo evunyelwe ngezigaba.

Ububi bokudla kwamaprotheni

1. Ukudla okunomkhawulo wamafutha. Ngesikhathi esifanayo, ukuntula kwabo emzimbeni kungaholela ekuwohlokeni kwesimo sesikhumba, ukuthuthukiswa kwe-atherosclerosis, ukuphazanyiswa kwe-cholesterol metabolism, ukuvimbela umsebenzi wokuzala, kanye nokuwohloka kwesimiso sezinzwa.
2. Ukungalingani kokudla, isidingo sokusebenzisa ama-vitamin-mineral complexes phakathi naso sonke isikhathi sokulahlekelwa isisindo.
3. Ubunzima bokulutha komzimba ekudleni okusha, ngenxa yalokho, kunciphisa ukusebenza kahle komuntu, kwandisa ukukhathala.

Ukudla kwe-Dyukan, ngaphandle kokwehluleka, kuhilela ukusetshenziswa kwansuku zonke kwe-oat bran.

Ngokuvamile ezindaweni ezikude ukusuka edolobheni kungase kube nobunzima ngokutholwa kwalo mkhiqizo, yingakho ngaphambi kokuba uqale ukwehlisa isisindo, kufanele uqale ubeke phezu kwabo. Lokhu kuzoqeda ukuncika kokulahla ikhilogremu ngesikhathi sokulethwa kwe-bran.

Imibono ochwepheshe kanye contraindications

Ngokunikezwa kwempendulo yodokotela, amandla esu likaDkt. Dukan yilawa:

• isitebhisi samandla esiklanywe kahle, okungukuthi ubukhona bezigaba "zokuhlanganisa" kanye "nokuqina", okufaka isandla ekugcinweni kwezinkomba zesisindo sehlile;
• ulaka oluphansi lohlelo, ngenxa yalokhu, ngesikhathi sokudlulisa indlela, umuntu uhlangabezana nokucindezeleka kwengqondo okuncane;
• isidingo sokuzivocavoca umzimba;
• ukungabi nesikhathi "X", emva kwalokho akuvunyelwe ukudla.

Izinhlangothi ezibuthakathaka zokudla zingabangelwa ukuntuleka kokulinganisela ekudleni, ngenxa yalokho, ukwehla kokuzivikela komzimba.

Naphezu kwezinzuzo ezingenakuphikwa zale nqubo kanye nokubuyekezwa okuhle kokulahlekelwa isisindo, uhlelo lwe-Dukan luyaphikisana kubantu abanezifo ezilandelayo:

• ukwehluleka kwezinso;
• i-hydronephrosis;
• cholecystitis;
• umfutho wegazi ophakeme;
• sifo;
• izinkinga zesistimu yenhliziyo;
• isilonda esiswini;
• i-dyskinesia yamathumbu;
• i-pyelonephritis;
• isifo sokuqina kwemithambo yegazi;
• kucofeasis.

Ngaphezu kwalokho, kuyinto engathandeki kakhulu ukuthi ukudla kwe-Dyukan Lebedev kusetshenziswe ngesikhathi sokukhula noma abantu umsebenzi wabo ohlotshaniswa nokwanda komsebenzi wengqondo nokugxila kokunaka (isibonelo, odokotela, abashayeli).

Endabeni yokusebenzisa le nqubo yokulahlekelwa isisindo, kuyadingeka ukuthatha isithombe ngaphambi nangemva kokudlula kwayo, lokhu kuzosiza ukuhlola ukusebenza kahle kokudla kwamaprotheni ekupheleni kwesiteji sokuzinza.

Ngaphambi kokuqala ukulahlekelwa isisindo, kuyadingeka ukunquma isisindo esifanele, ngokusekelwe ezicini zokubunjwa komzimba, ubulili, ubudala, ubude, kanye nezinga lomsebenzi wansuku zonke.

Lokhu kuzosiza uhlelo oluklanywe ngokukhethekile - i-Dukan diet calculator.

Ake sicabangele ngokuningiliziwe izigaba le nqubo equkethe, ubude bayo, imenyu yosuku ngalunye, uhlu lwemikhiqizo evunyelwe noma enqatshelwe ukusetshenziswa phakathi nokudlula kwayo.

Isigaba # 1 - Ukuhlasela

Isigaba sokuqala sokulahlekelwa isisindo ngendlela yamaprotheni sibonakala ngokuncipha kwesisindo esisheshayo kanye nokwehla okubonakalayo kwevolumu. Phakathi kwezigaba ezine, isigaba "sokuhlasela" sinezidingo eziqinile, okufanele zenziwe ngokuphelele, ngoba kungalesi sikhathi lapho ukulahlekelwa okuphelele kwesisindo somzimba kunqunywa kukho konke ukudla kukaDucan.

Ngokuvamile ngesikhathi sokulahlekelwa isisindo, abasanda kuzalwa babhekana nenkinga yokuthi bangaqala kanjani ukulwa nama-kilogram anonya nokuthi yini ongayidla ngesikhathi sokudla. Cabangela le mibuzo ngokuningiliziwe.

"Ukuhlasela" kuwumthwalo onamandla womzimba onamaprotheni, okufaka isandla ekushintsheni kwe-metabolism kanye nokukhululeka okusheshayo ekufakweni kwamafutha. Kulesi sigaba, kuvunyelwe ukufaka ukudla kwamaprotheni ngamanani angenamkhawulo ekudleni. Ngesikhathi esifanayo, kubalulekile ukubhaka zonke izitsha ku-grill noma ukupheka umbhangqwana, ngaphandle kokusebenzisa amafutha, okuzokhipha ukusetshenziswa kokudla okunekhalori ephezulu kakhulu kwimenyu.

Isigaba sokuqala sivimbela ngokuphelele ukudla kwezitshalo, sivimbela ukusetshenziswa kukasawoti kanye nezinongo ekuphekeni. Ukudla kwabaqalayo kuvumela ukusetshenziswa kwenyama ngendlela ehlanzekile, ukudla kwasolwandle, inhlanzi, amaqanda aluhlaza nabilisiwe, imikhiqizo yobisi lwe-skim.

Izimo eziphoqelekile zokulahlekelwa isisindo esiteji "sokuhlasela" ukusetshenziswa kwe-oat bran kabili okungenani i-1,5 Art. nezinkezo ngosuku nesiphuzo esiningi, okungenani 2l. uketshezi ngosuku.

Njengomthetho, isigaba se-Attack sibonakala ngokukhathala okwandayo, ubuthakathaka, ukucasuka, ukuhlasela okulambile, isimo sengqondo esibi kanye nomlomo owomile. Kungakho kulesi sigaba akufanele wenze izivivinyo ezinzima zomzimba, kwanele ukuzikhawulela ekufudumaleni okulula nokuhamba ngezinyawo.

Ukuze ugweme ukukhathala komzimba ngalesi sikhathi, kubalulekile ukufaka amavithamini ekudleni.

Imenyu yesigaba sokuhlasela yeviki

Inombolo yosuku 1

• ibhulakufesi - inyama, amaqanda aphekiwe ngesitimu, ikhofi noma itiye;
• isidlo sasemini - isinkwa se-bran, isobho;
• itiye ntambama - i-meringue noma i-cottage shizi casserole;
• isidlo sakusihlwa - itiye elihlaza noma le-herbal, inyama ebhakiwe.

Inombolo yosuku 2

• ibhulakufesi - amanzi amaminerali noma itiye, ama-pancake e-bran;
• isidlo sasemini - iqanda elibilisiwe, isobho ngenyama enamafutha (inyama yenkomo, inyama yenkomo);
• itiye eliphezulu - i-yogurt enamafutha aphansi;
• isidlo sakusihlwa - inhlanzi ye-steam noma ama-crustaceans.

Inombolo yosuku 3

• ibhulakufesi - itiye, inhlanzi, amaqanda aphekiwe;
• isidlo sasemini - ubisi oluncibilikisiwe, ama-cutlets enkukhu;
• Isidlo sasemini - iyogathi noma i-kefir, i-cottage shizi;
• Isidlo sakusihlwa - ama-clams noma i-salmon enosawoti.

Inombolo yosuku 4

• ibhulakufesi - itiye eliluhlaza, ushizi ocibilikile, isinkwa se-bran;
• isidlo sasemini - isobho;
• itiye ntambama - ikhofi, i-cottage shizi casserole;
• isidlo sakusihlwa - inyama enogwaja, i-steam, i-kefir.

Inombolo yosuku 5

• ibhulakufesi - iyogathi, amaqanda amabili abilisiwe;
• isidlo sakusihlwa - i-kefir, isibindi senkukhu noma i-fish patties;
• ukudla okulula - i-ham noma i-cottage shizi, ubisi oluncibilikisiwe;
• isidlo sakusihlwa - itiye le-herbal, idada / ihansi / i-turkey fillet, ushizi ocibilikile.

Inombolo yosuku 6

• ibhulakufesi - amaqanda aphehliwe, ikhofi, izinti ezimbili ze-crab;
• isidlo sasemini - umhluzi wenkukhu onamafutha nama-meatballs;
• isidlo sasemini - iyogathi, bran;
• Isidlo sakusihlwa - gluten (2 tbsp), itiye eliluhlaza, ukudla kwasolwandle.

Inombolo yosuku 7

• ibhulakufesi - i-cottage cheese casserole, ikhofi;
• isidlo sasemini - isinkwa se-bran, i-parsley, isobho lenhlanzi;
• isidlo sasemini - i-dessert cottage shizi elula, itiye;
• isidlo sakusihlwa - i-kefir noma ubisi oluncibilikisiwe, ama-cutlets enkukhu.

Ukudla okunikeziwe ngokusho kukaDukan kungashintshwa, kuye ngokuthi isimo sempilo, okungukuthi, kuncishiswe ngokuhlanganisa imenyu yezinsuku ezi-3. Isibonelo, ukudla kungashintshwa noma ukudla kulinganiselwe izikhathi ezi-3 ngosuku. Ukuze uhlukanise ukudla, inethiwekhi inikeza izitsha eziklanywe ngokukhethekile - "amaresiphi esiteji sokuqala".

Ubude besigaba "sokuhlasela" buhluka phakathi kwezinsuku ezingu-3-10 futhi kuya ngesisindo esiningi: kufika ku-20 kg - izinsuku ezingu-3-5, kusukela ku-20 kuya ku-30 ​​kg - izinsuku ezingu-5-7, ngaphezu kuka-30 kg - 7-10 izinsuku.

Izitsha eziningi ezivunyelwe zingaphekwa, kokubili kuhhavini, kuhhavini, futhi ku-cooker kancane, i-pressure cooker, i-boiler kabili.

Isigaba # 2 - Ukushintshana noma Ukuhamba ngomkhumbi

Esinye sezigaba ezibaluleke kakhulu zokulahlekelwa isisindo ngokwendlela ye-Dukan yi-cruise. Ingqikithi yesiteji isekushintsheni kwezinsuku zamaprotheni-zemifino, amaprotheni. Ubude besigaba sesibili buxhomeke esisindweni esilahlekile ngesikhathi sokuhlasela futhi sinqunywa ngesisekelo sokubala: 1 kg yesisindo esilahlekile esigabeni sokuqala sihambisana nezinsuku ezingu-10 esiteji se-Cruise.

Uma udinga ukwehla ufike ku-10 kg, iphethini yokushintshana yamaprotheni, amaprotheni nezinsuku zemifino ingaba ngu-1: 1, 2: 2, 3: 3, ngaphezu kuka-10kg - 5: 5. Esimeni sesibili, kubalulekile ukubonisana nodokotela kusengaphambili, njengoba lesi simiso sinomthelela omubi emzimbeni, okungaholela ekuwohlokeni kwempilo yomuntu olahlekelwa isisindo.

Ngesikhathi esifanayo, inqubo yokulahlekelwa isisindo izoqhubeka kancane kakhulu kunenkathi "Yokuhlasela" futhi ihlehlise kuphela njengomphumela, okwenza i-1 kg yesisindo yehla ngesonto.

Ishejuli ephephe kakhulu nesebenza kahle kakhulu yesigaba se-Cruise ukusatshalaliswa kwe-1: 1 noma 2: 2.

Isigaba sesibili asibandakanyi ukusetshenziswa kokudla okunesitashi, okuwukwatapheya, ama-artichokes, amazambane, ummbila, udali, ubhontshisi, ubhontshisi, kanye nerayisi, okusanhlamvu namafutha. Kuvinjelwe ngokuphelele ukudla imayonnaise, ama-dessert namaqebelengwane anamafutha aphezulu. Ngesikhathi esifanayo, ngesikhathi sohambo, ukwamukela imifino eluhlaza kuvunyelwe. Uma kunesidingo, bangabhekana nokwelashwa okushisa (bhaka, upheke).

Imikhiqizo evunyelwe yokudla esigabeni se-Cruise: 80 g iwayini elomile, 20 g ushizi onamafutha aphansi 5%, lwesinaphi, ama-gherkins, i-1 h. Faka isipuni 3% ukhilimu, izimila zasolwandle, ama-8 ama-pcs. izinti zenkalankala, i-gelatin, i-tsp xnum cocoa, isilimo esidliwayo esinamagatsha anamanzi, isitshalo seqanda, upelepele oshisayo, imikhiqizo enamafutha aphansi e-lactic acid, ibran, radishes, asparagus, isalmon enosawoti, amaqebelengwane kashizi, inhlanzi, inyama engenawo amandla, utamatisi, ukhukhamba, isipinashi, izaqathi, beet, iklabishi , ubhontshisi obuluhlaza, i-zucchini, amakhowe, nazo zonke izithako zemenyu yokuhlasela.

Ngokungafani nesigaba sokuqala, lapho ukusetshenziswa kwemikhiqizo yamaprotheni kwaba ngamanani angenamkhawulo, isigaba se-2 sihilela ukuthatha imifino ngezingxenye futhi kuphela ngezinga elingakwazi ukwanelisa umuzwa wendlala.

Njengoba kunikezwe izakhiwo ezizuzisayo ze-oat bran, futhi ikakhulukazi ikhono lokubopha futhi lisuse i-cholesterol ngenkuthalo, esigabeni sokushintshana kubalulekile ukuwadla okungaphansi kwe-2 Art. nezinkezo nsuku zonke.

Ukushintshanisa kwesigaba semenyu yesampula 1-1

Inombolo yosuku 1

• ibhulakufesi - ikhofi, amaqanda agwetshiwe, izaqathe, isinkwa se-bran;
• isidlo sakusihlwa - i-steak ye-veal enamafutha aphansi, isobho semifino;
• itiye lantambama - itiye le-herbal, amaqebelengwane kashizi;
• isidlo sakusihlwa - isaladi yemifino esisha, inyama ebhakiwe.

Inombolo yosuku 2

• ibhulakufesi - i-cottage shizi casserole, i-kefir;
• isidlo sasemini - i-hodgepodge;
• itiye lantambama - ikhofi, isangweji ngezinhlanzi ezinosawoti omncane;
• isidlo sakusihlwa - ubisi oluncibilikisiwe noma iyogathi, umqulu wenyama.

Inombolo yosuku 3

• ibhulakufesi - iyogathi, amaqanda aphekiwe, isinkwa
• isidlo sakusihlwa - isobho noma inyama / isobho semifino;
• itiye ntambama - ikhofi, ama-pancake avela ku-bran;
• isidlo sakusihlwa - isaladi yemifino eluhlaza, inkukhu cutlets.

Inombolo yosuku 4

• ibhulakufesi - itiye le-herbal, amaqanda agwetshiwe, ama-beet abilisiwe;
• isidlo sasemini - inhlanzi ebhakiwe, bran;
• isidlo sasemini - amaqebelengwane ashizi;
• isidlo sakusihlwa - isobho nama-meatballs.

Inombolo yosuku 5

• ibhulakufesi - i-salmon enosawoti omncane, ikhofi, amaqanda abilisiwe;
• isidlo sakusihlwa - isaladi "iklabishi", inyama ye-turkey;
• itiye ntambama - i-cottage shizi casserole, i-kefir 0%;
• isidlo sakusihlwa - ushizi ocibilikile, inhlanzi enemifino, itiye.

Inombolo yosuku 6

• ibhulakufesi - ikhofi, amaqebelengwane kashizi;
• kwasemini - isinkwa bran, indlebe;
• isidlo sasemini - isaladi kusuka kuma-crustaceans noma ama-mollusks;
• isidlo sakusihlwa - inhlanzi ebhakiwe noma inyama.

Inombolo yosuku 7

• ibhulakufesi - isaladi yenkukhu, utamatisi kanye nesaladi;
• isidlo sasemini - isobho nama-meatballs we-veal;
• isidlo sasemini - amaqebelengwane kashizi, ikhofi;
• isidlo sakusihlwa - izitsha ze-zucchini, i-kefir.

Inhloso eyinhloko yesigaba sesibili sokuncipha kwesisindo sikaDucane ukugcina nokuhlanganisa imiphumela yesigaba sokuqala, kanye nokulinganisa ukudla okujwayelekile, ngaphandle kokukwazi ukubuyisela amakhilogremu awehlile ngesikhathi "sokuhlasela".

Isigaba # 3 - "Ukulungisa" noma "Ukuhlanganisa"

Phakathi nesigaba sesithathu, ukuzinza kwesisindo nokulungiswa komphumela ozuzwe ezikhathini zangaphambilini kwenzeka. Ubude balesi sigaba bunquma inani lamakhilogremu awela ngesikhathi sohambo futhi kunqunywa ngesisekelo sokubala ukuthi izinsuku ezingu-1 zesiteji sokuhlanganisa zenzeka ku-10 kg wesisindo somzimba esilahlekile.

Imfuneko yesigaba esithi "Ukuhlanganisa" ukubamba usuku "lwephrotheni" olulodwa ngesonto, kanye nokudla kwansuku zonke kwe-2,5 yezipuni ze-oat bran kanye ne-1,5 yamanzi ahlanzekile.

Mhlawumbe, phakathi kwezikhathi ezine zokudla kweDukan, isigaba sesithathu sinzima kakhulu, ngoba umzimba une "yo-yo effect" futhi umzimba uzama ukubuyisela ama-kilos alahlekile. Ngenxa yalesi sizathu, kukhona ukwanda okubukhali kwendlala, inkumbulo iyawohloka, ukukhathala kuyanda, ukusetshenziswa kwamandla kuncipha, ukukhula kwezinzipho kuncipha, ukuzwela emakhazeni kanye nesidingo sokulala sikhuphuka.

Uhlu lwemikhiqizo evunyelwe ukusetshenziswa ngesikhathi sokuhlanganisa:

• izithelo, hhayi ngaphezu kwengxenye eyodwa ngosuku, ngaphandle kukabhanana, amagilebhisi;
• ushizi onamafutha aphansi, kufika ku-40 g;
• isinkwa, izingcezu ezi-2;
• uju;
• izinongo;
• ubhontshisi, uphizi, udali;
• irayisi, ummbila;
• amazambane;
• ifolda.

Ngaphezu kwalokho, ukusetshenziswa kwansuku zonke kwemifino kusukela esigabeni sesibili nokudla kwamaprotheni kusukela kokuqala, kunoma iyiphi inhlanganisela, kodwa ngokulinganisela, kuvunyelwe. Ubukhulu bosayizi wokuphakela abukho ngaphezu kuka-220. Izindlela zokupheka ezivunyelwe zama-ducans zingatholakala ku-inthanethi.

Isici esiyinhloko sesiteji esithi "Ukuhlanganisa" kungenzeka ukuthi udle kanye noma kabili ngesonto ukuze uthole isidlo sakusihlwa ngokuphelele noma yikuphi ukudla.

Kubalulekile ukulandela imithetho emibili:

• ungadli okungaphezu kokukodwa kwesifundo sokuqala, sesibili kanye ne-dessert;
• isikhathi phakathi kokudla kwamaholide kufanele okungenani sibe yizi-2 zosuku.

Imenyu yezinsuku eziyi-7 yesigaba "Sokuhlanganisa".

Inombolo yosuku 1

• ibhulakufesi - itiye, amaqebelengwane kashizi;
• isidlo sasemini - isinkwa esiphelele, isobho;
• itiye lantambama - i-rhubarb;
• isidlo sakusihlwa - amazambane abilisiwe noma iphalishi lommbila, ama-cutlets enkukhu.

Inombolo yosuku 2

• ibhulakufesi - ikhofi, i-casserole namajikijolo;
• isidlo sasemini - isinkwa se-bran, i-hodgepodge;
• isidlo sasemini - amaqebelengwane ashizi;
• isidlo sakusihlwa - isaladi yemifino, i-chicken fillet.

Inombolo yosuku 3

• ibhulakufesi - i-cottage shizi enamafutha aphansi, iyogathi;
• isidlo sasemini - isobho lenhlanzi, izinhlanzi ezinamafutha aphansi abilisiwe;
• itiye ntambama - i-mousse yemifino;
• isidlo sakusihlwa - i-kefir, inyama yenkomo.

Inombolo yosuku 4 (imenyu yosuku kusukela esigabeni sokuhlasela)

• ibhulakufesi - amaqanda agwetshiwe, ikhofi, i-zucchini;
• isidlo sasemini - umhluzi wenkukhu onamafutha nama-meatballs;
• isidlo sasemini - iyogathi, bran;
• isidlo sakusihlwa - itiye eliluhlaza, ukudla kwasolwandle.

Inombolo yosuku 5

• ibhulakufesi - ikhofi, isangweji le-ham;
• isidlo sasemini - isaladi, ama-cutlets we-veal steamed;
• itiye lantambama - amajikijolo;
• isidlo sakusihlwa - i-frunchoza, inhlanzi ebhakiwe.

Usuku №6

• ibhulakufesi - i-cottage shizi, i-kefir, isinkwa se-bran;
• isidlo sasemini - i-hodgepodge, isaladi;
• isidlo sasemini - amaqebelengwane ashizi;
• isidlo sakusihlwa - isitshulu semifino, irayisi.

Inombolo yosuku 7

• ibhulakufesi - isangweji nge-salmon enosawoti, itiye eluhlaza;
• isidlo sasemini - inhlanzi enemifino;
• itiye lantambama - amajikijolo e-goji;
• isidlo sakusihlwa - isaladi, i-turkey roll.

Ekudleni okungenhla, ungenza izinguquko, unikezwe ukudla okuvunyelwe nokuvinjelwa, kuyilapho esigabeni "Ukuhlanganisa" kubalulekile ukuqinisekisa ukuthi usuku olulodwa ngesonto lwaluyiprotheni eqinile.

Isigaba #4 - Ukuzinzisa

Isigaba sokugcina sokudla kwe-Dukan yisigaba Sokuzinza, esihlinzeka ngokudla okunempilo.

Cabangela ukulinganiselwa okuyinhloko okubalulekile ukucatshangelwa ohlelweni lokubunjwa kwayo.

1. Amanzi. Ukusetshenziswa koketshezi oluhlanzekile olungenayo i-carbonated ngosuku kufanele okungenani kube yi-1,5 l.
2. Ezemidlalo. Ukuze ulondoloze ukwakheka kwe-muscle toning, kufanele wenze izivivinyo zasekuseni nsuku zonke, hamba uhambe phakathi namahora angu-0,5-2, uthathe okungenani izinyathelo eziyi-10 000 ngosuku.
3. I-Oat bran, kufanele ifakwe ekudleni ngenani le-3 Art. izinkezo / usuku.
4. Usuku Lwamaprotheni. Kanye ezinsukwini ezingu-7, amandla kufanele ahlelwe ngokuvumelana nesimiso sesigaba sokuqala.
5. Ukudla okulinganiselayo. Qinisekisa ukuthi udla ucezu lukashizi nsuku zonke, imikhiqizo emibili "yesitashi", izingcezu ezimbili zesinkwa, imifino, izithelo kanye nezithako eziphakeme zamaprotheni.
6. Ukulinganisela ekudleni.
7. Nciphisa ukusetshenziswa kwezinhlanzi, futhi kungcono ukukufaka esikhundleni sokunye ukudla kwasolwandle.
8. Gwema izimo ezicindezelayo.

Ukuhambisana nale mithetho kuzovumela ukuzinza nokugcina umphumela ngaphakathi kwemingcele ethile, etholwe ngesisekelo sezigaba ezintathu. Ngokungafani nezindlela eziningi, ezigxile ekusetshenzisweni kwe-mono-products, okuholela ngokungangabazeki ekuwohlokeni komzimba, ukudla okusha okuthuthukisiwe kwe-Dukan akuvumeli nje ukufeza umphumela oyifunayo ngaphandle kokubeka impilo engozini, kodwa futhi "ukuyigcwalisa" ngemikhiqizo ewusizo. , futhi kancane kancane uzivumelanise .

Ukuphazamiseka ngesikhathi sokudla

Uma kwenzeka ukwephulwa kokudla okufanele ngokomqondo we-Dukan, lezi zenzo ezilandelayo kufanele zenziwe, ezizovumela ukubuyisela uhlelo lokunciphisa umzimba ngaphandle kokunciphisa ukusebenza kwalo:

• izinsuku ezimbili ezilandelayo ukwenza amaprotheni;
• ukwandisa ubude besigaba "esiphukile" izinsuku ezimbalwa;
• ukunciphisa ukusetshenziswa kasawoti;
• ukwandisa uketshezi ngosuku: amanzi - kufika ku-2 amalitha, itiye eliluhlaza - izinkomishi ezi-2;
• ukuhamba ihora phakathi nalesi sikhathi;
• ukwandisa ubude besikhathi sokulala.

Ukuhambisana nalezi zici ezingenhla kuzokwenza ukuwohloka kungabi buhlungu, kunciphise imiphumela yokuphambuka ekudleni futhi kungalimazi impilo.

Indlela yemifino ngokusho kukaDyukan

Endabeni yokungasetshenzisiwe kwemikhiqizo yenyama, kuye kwasungulwa uhlelo olukhethekile lokulahlekelwa isisindo - ukudla kwe-Dukan kwabadla imifino, okubandakanya ukushintshwa kwamaprotheni atholakala ezilwaneni ngemifino. Eqinisweni, le nqubo ihluke emcabangweni "ojwayelekile" ngokungafaki inhlanzi, inyama, i-offal, amasoseji nokudla kwasolwandle kwimenyu.

Ngesikhathi "sokuhlasela" ekudleni, kunconywa ukugxila: i-cottage shizi, iyogathi, i-kefir, ushizi onamafutha aphansi, i-tofu, i-okara, inyama ye-soy, ubisi 0%. Esigabeni se-"Cruise" - amakhowe, ithanga, isipinashi, i-broccoli, ubhontshisi, iklabishi, izaqathe, ama-eggplant, upelepele kanye nemikhiqizo ye-lactic acid. Esigabeni "sokulungisa", ukusetshenziswa kwazo zonke izithako ezivela ezigabeni ezimbili zokuqala kuvunyelwe, kanye nezingcezu eziningana zesinkwa, omisiwe, ama-prunes, irayisi, i-buckwheat, i-oatmeal.

Ukuze kugcinwe imiphumela ezuziwe, ngesikhathi sokuzinzisa umuntu angadla ukudla okuvamile ngobuningi obulinganiselwe.

Isimo esibalulekile sesigaba sesine ukubamba usuku olulodwa lweprotheyini ngesonto, kanye nokudla kwansuku zonke kwe-4 Art. l i-oat bran, amanzi angu-1,5-2l, ukuzivocavoca.

FAQ

Ingabe ukudla kwamaprotheni kuhle kwabesilisa?

Indlela ye-Dukan yenzelwe ukunciphisa umzimba futhi ayincikile kubulili. Umsoco ofanele ngokusho kohlelo, ezemidlalo zansuku zonke zizolahlekelwa isisindo esiningi futhi zithuthukise inhlalakahle, kokubili kwabesilisa nabesifazane.

Ngingakwazi ukudla ikhabe ekudleni kukaDukan?

Ngesikhathi "sokuhlasela", "Cruise", "Consolidation", kunconywa ukuthi uyeke ukudla izithelo, ngaphandle kwamajikijolo e-Goji kanye ne-Rhubarb, engadliwa kusukela esigabeni esithi "Alternation". Lezi zithelo zinokuqukethwe okuphansi koshukela wemvelo, ziyikhambi eliphumelelayo lokuqunjelwa futhi zisebenza njengomthombo wama-antioxidants. Ngemuva kokulahlekelwa amakhilogremu engeziwe nokufeza isisindo esifanele, kuvunyelwe ukufaka izithelo ezilandelayo ekudleni: ikhabe, i-pear, imango, i-kiwi, i-melon, ama-apula, i-peach, ama-strawberries, ama-raspberries.

Uhlobo luni lwe-sweetener olungenzeka ekudleni kukaDucan?

I-Xylitol, i-sucralose, i-aspartame, i-stevia.

Ingabe uju lungasetshenziswa ekudleni kukaDukan?

Kwenqatshelwe ngokuphelele, ngoba iqukethe ushukela ongu-100%, ongavunyelwe neze ukufakwa ekudleni kwamaprotheni ngesikhathi senqubo nangemva kokulahlekelwa isisindo.

Kuyini ukudla okuyingozi kweDyukana?

Njengamanje, ezinye izazi zokudla okunomsoco zikhathazekile ngokuthi le ndlela yokulahlekelwa isisindo ingaholela ezinkingeni ze-metabolic, okungukuthi, ngokusetshenziswa okujulile kokudla okunamaprotheni kuphela, amavithamini ancibilikayo amafutha awasakwazi ukumuncwa, okufaka isandla ekuntulekeni kwe-calcium emzimbeni.

Kutuswa kakhulu ukwenza lolu hlelo lokudla kubantu abanesifo sikashukela, ngoba inqubo yokufaka ushukela kwezinye izithelo nemifino ishesha kakhulu kunalapho ithathwa isesimweni sayo esihlanzekile. Kungakho ukwehluleka ukubhekelela lesi sici kungaholela ekutheni isimo seziguli sibe sibi.

Ukuqunjelwa ngokudla kwe-Dyukana okufanele ukwenze?

Phakathi nesikhathi lapho umzimba ujwayela ukudla okusha, kungase kube nenkinga yobunzima bokukhipha indle.

Ukuqeda into enjalo engathandeki, ochwepheshe batusa:

• ukwandisa inani loketshezi olusetshenziswa ngosuku ukuya ku-2, kuyilapho kubalulekile ku-35 min. phuza amanzi 0,25-0,5l ngaphambi kokudla;
• kukhona imicu, isibonelo, i-compote evela ku-rhubarb;
• shintsha ukudla, okuyizinsuku ezihlukile zamaprotheni kanye nemifino yemifino ngokuya ngohlelo 1: 1;
• ukwandisa inani lezemidlalo, ikakhulukazi, ukugxila ekuhambeni okusheshayo nomshini wokucindezela;
• faka amafutha kapharafini ekudleni.

Iyini i-CATF ekudleni kwe-Dyukan?

Ngokuvamile isifinyezo esithi "COM" sitholakala endleleni yamaprotheni yokulahlekelwa isisindo, sibhekisela ku-skimmed milk powder 1,5%.

Ukudla kwe-Dyukan kungenzeka yini utshwala?

Ukusetshenziswa kweziphuzo ezidakayo ngendlela ehlanzekile ngesikhathi sokulahlekelwa isisindo akuvunyelwe ngokuphelele. Kodwa-ke, kuvunyelwe ukuzisebenzisa ekulungiseleleni izitsha eziyinhloko, amasoso, ngaphandle kwesivalo esimboziwe (kufika ku-3 wezipuni ngosuku) esiteji "Cruise". Lokhu kungenxa yokuthi ngesikhathi sokushisa utshwala buyahwamuka, bushiye iphunga elimnandi kuphela.

Uhlobo luni lukashizi olungaba ekudleni kweDukan?

Kuzo zonke izigaba kuvunyelwe ukusebenzisa zonke izinhlobo zeshizi ezinamafutha aphansi (0%).

Esigabeni esithi "Alternation", kuvunyelwe ukufaka ekudleni kwansuku zonke ama-30 g we-Swiss egayiwe kanye noshizi ocutshunguliwe, onamafutha aphezulu afika ku-6%, futhi ngesikhathi sesigaba "sokulungisa" - kufika ku-40 g we Iningi lezinhlobonhlobo ezicebile ngamaprotheni (isibonelo, i-Gouda, i-Veselaya Burenka, i-Parmesan, i-Edam, i-Saint-Necter, i-Emmental, i-Reblochon), kuze kufike ku-50 g - ngokuqukethwe kwamafutha okungama-20%, kufika ku-60 g - nge-10%.

Ingabe amakhowe ekudleni kwe-Dukan?

"Isinkwa sasehlathini" asivunyelwe ukusetshenziswa esiteji "sokuhlasela"; kuvunyelwe ngesikhathi "sokushintshana" kanye "nokulungisa".

Kungenzeka yini ukutshala imbewu ekudleni kwe-Dukan?

Ngenxa yokwanda kwamafutha kanye nokuqukethwe kwekhalori, ngenkathi ulahlekelwa isisindo, lo mkhiqizo unconywa ukuba ukhishwe ngokuphelele ekudleni. Kuvunyelwe ukusetshenziswa kwembewu ngenani elilinganiselwe kuphela ngemuva kokuzuza umphumela oyifunayo, esigabeni "Sokuqiniswa".

Ungalahlekelwa malini ekudleni kwe-Dukan?

Endabeni yokugcwaliseka okuqinile kwazo zonke izimo, le nqubo izosiza ukusetha kabusha kusuka ku-5 kuya ku-50kg nangaphezulu. Ungaqinisekisa lokhu ngokubuyekeza ukubuyekezwa nemiphumela ngezithombe zabantu abanciphayo.

Ngingakwazi ukwenza isinkwa ekudleni kwe-Dukan?

Kuvunyelwe ukusetshenziswa kwesinkwa sokudla nge-oat bran.

Kungenzeka yini ukudla ummbila ekudleni kwe-Dukan?

Uma kubhekwa izinga eliphezulu lesitashi, ukusetshenziswa kwalo mkhiqizo ngesikhathi sokulahlekelwa isisindo kunqatshelwe ngokuphelele. Ukusetshenziswa kommbila ngenani elilinganiselwe esigabeni sokuzinzisa kuvunyelwe.

Ingabe umhluzi wenkukhu ungadla ekudleni kwe-Dukan?

Yebo, kusukela esigabeni sokuqala, inqobo nje uma ilungiswa kusuka kufayili.

Ukuhambisana nezimo ezingenhla zokudla okunomsoco kanye nesimiso sansuku zonke kuzosiza ukufeza umphumela oyifunayo ngaphandle "kokulahlekelwa" kwezempilo.

Ubuchwepheshe be-Ducane ezimweni "ezikhethekile".

Ngokuvamile ngesikhathi sokukhulelwa nokondla ingane owesifazane uqoqa ama-kilogram, okudingekayo ekukhuleni okugcwele kwengane. Inzuzo enkulu yesisindo incike ngokuqondile esisindweni somzimba ngaphambi kokukhulelwa futhi, njengomthetho, isukela ku-5 kuya ku-20kg. Kodwa-ke, kunezimo lapho "ukuthengwa" kwamakhilogremu engeziwe kwenzeka ngesivinini esisheshayo, okuholela ekupheleleni kukamama ngokweqile futhi kunomthelela engcupheni yokubeletha ingane engenampilo, kanye nokuthuthukiswa kwezifo zesistimu ye-musculoskeletal kanye ne-musculoskeletal system. uhlelo lwenhliziyo nemithambo yegazi.

Ukuze ugweme ukuvela kwemiphumela eminingi emibi, kusungulwe indlela ekhethekile yokulahlekelwa isisindo - ukudla kweDukan kwabesifazane abakhulelwe. Imikhiqizo yayo eyisisekelo yilezi: i-bran, inhlanzi, inyama, imifino emisha, amaqanda abilisiwe, ubisi, ushizi we-Mozzarella, i-cottage shizi, ukudla kwasolwandle, amantongomane, ama-pistachios. Ukusetshenziswa kwamaprotheni ngenani elanele kunomthelela ekukhuleni okuhle kwawo wonke amangqamuzana nezicubu zomntwana.

Ukudla kwe-Dyukana kwabesifazane abakhulelwe

1. Ungafaki ekudleni amaswidi nemikhiqizo yasebhikawozi enikeza amakhalori "angenalutho" futhi aholele ekuqunjweni.
2. Izinga lamasonto onke lesitashi eliqukethe imikhiqizo lingama-servings amabili.
3. Ukusetshenziswa kwansuku zonke kwezithelo namajikijolo, ngaphandle kukabhanana, ama-cherry, amagilebhisi, ezingxenyeni ezimbili
4. Ukushintsha “amaprotheni” ngoLwesine kube “amaprotheni”.
5. Ukwengeza imikhiqizo ye-lactic kanye nobisi olu-2% ekudleni.
6. Amathuba okwamukela izitsha zakho ozithandayo ngenani elilinganiselwe kanye ngesonto, lokho okubizwa ngokuthi "umkhosi".

Inketho engcono kakhulu yowesifazane okhulelwe ukudla okuyisihlanu ngosuku, ngekhefu ku-3-3,5. Kodwa-ke, ngenxa yezici zomuntu ngamunye zomzimba, kungakhathaliseki ukuthi ukudla okunjalo kulungele owesifazane, kuyadingeka ukubheka ukuthi uzizwa kanjani, ngabanye.

Ukuze ulahlekelwe isisindo ngemva kokubeletha, ngesikhathi sokuncelisa, ukudla kwaseFrance Dyukan kwathuthukiswa, okuqinisekisa ukusetshenziswa "kwezinto zokwakha" usana - amaprotheni, izithelo, imifino - edingekayo ekukhuleni okugcwele kwengane, kanye kanyekanye. ukuchithwa kwesisindo esiningi.

Ukudla kwe-Dukan ngesikhathi sokuncelisa kuhilela ukusetshenziswa kwemikhiqizo ye-lactic acid 2%.

Imenyu elinganiselwe yomama abancelisayo nangesikhathi sokukhulelwa:

• ibhulakufesi - itiye elihlaza, imiqulu yesinkwa esigcwele okusanhlamvu, amaqanda agwetshiwe nge ham;
• isidlo sasekuseni sesibili - amajikijolo noma izithelo;
• isidlo sakusihlwa - inyama enomzimba obhakiwe, umhluzi wenkukhu onamafutha aphansi noma isobho lenhlanzi, isaladi;
• itiye elikhanyayo ntambama - itiye eliluhlaza, i-cottage shizi casserole;
• Isidlo sakusihlwa - i-turkey fillet, i-pasta, isitshulu semifino.

Ukudla kwe-Dukan komama abahlengikazi akuhlanganisi nje ukudla okunomsoco, kodwa futhi kuhilela ukuhamba kwansuku zonke, okungenani imizuzu engu-20 emoyeni omusha.

Isiphetho

Namuhla ku-inthanethi ungathola izindlela zokupheka ezimnandi “amasu amaprotheni” azosiza ukwehlukanisa ukudla. Okuvame kakhulu kubo kuhlanganisa: i-cottage shizi i-casserole ku-cooker kancane, i-cutlets yeklabishi, i-chicken roll, i-meringue ekudleni kwe-Dukan, ama-pancake e-oat bran, isobho le-squash, ama-noodle wezinhlanzi zasolwandle. Ngesikhathi esifanayo, ithebula elisebenzisanayo eliklanywe ngokukhethekile elethulwa kuwebhu lizosiza ekunqumeni okuqukethwe kwekhalori kokudla okulungile.

Okuthandwa kakhulu phakathi kwalabo abalahlekelwa isisindo yiresiphi yesinkwa esivela ekudleni kwe-Dukan, okubandakanya ukuxova inhlama kusuka ku-3stl. isitashi sommbila, 2 st.l. i-oatmeal kanye ne-1 wezipuni zikakolweni bran, isikhwama esingu-1 se-baking powder, ushizi we-skimmed 0%, wezipuni ezimbili. i-kefir, elandelwa ukubhaka kuhhavini imizuzu engu-2.

Ukusebenza kwenqubo kuncike kuphela ekulahlekelweni isisindo.

Uma uhambisana nazo zonke izidingo zokudla kwe-Ducan, uma kunesidingo, unganciphisa isisindo ngo-30 kg noma ngaphezulu, futhi usheshise imetabolism, uhlanze umzimba wobuthi, uthuthukise inhlalakahle yakho. Kodwa-ke, kufanelekile ukukhumbula ukuthi isigaba "sokuzinza" sihlala impilo yonke, yingakho phakathi nalesi sikhathi kufanele ukhethe ngokucophelela imenyu ukuze ama-kilo awile angabuyi futhi.