Okuqukethwe
UPierre Dukan unguchwepheshe wezokudla odumile waseFrance owasungula iDukan Diet edume ngokulinganayo. Ukulahlekelwa isisindo ngale ndlela kwenzeka ngezigaba ezine - ezimbili zihloswe ekulahlekelweni kwesisindo sangempela, kanti ezimbili - ukuhlanganisa umphumela. Ukudla kufaka phakathi ukudla okuyi-100 okubhekwa njengokuvumelekile, futhi ungakudla okuningi ngokuthanda kwakho.
Abantu abaningi bayayazi indlela yokwehlisa isisindo eyenziwe ngudokotela waseFrance uPierre Ducan. Manje sikumema ukuba uthole mayelana nencwadi yakhe entsha. Isitebhisi samandla: ngaphambili kwesibili… Kuyindlela yesimanje ekudleni kweDucan futhi ithola ukuthandwa njengeNew Diet.
Pierre Dukan wazalwa ngo-1941 e-Algiers (Algiers, French Algeria), ngaleso sikhathi ikoloni French, kodwa kusukela ebuntwaneni wayehlala nomndeni wakhe e Paris (Paris, France). E-Paris, waqeqeshwa njengodokotela, futhi kusukela ekuqaleni komsebenzi wakhe waqala ukuba nesithakazelo ezinkingeni zokukhuluphala nokukhuluphala. Kuyaziwa ukuthi ekuqaleni wayezoba udokotela wezinzwa, kodwa ngokuhamba kwesikhathi, umsoco wathatha yonke imicabango yakhe nesikhathi. Ngakho-ke, waze washicilela amaphepha ambalwa esayensi nge-neurology, kodwa ngolunye usuku oluhle esinye seziguli zakhe salalela iseluleko sikadokotela wezinzwa uDukan futhi kungazelelwe salahlekelwa isisindo esiningi kakhulu. Ngaleso sikhathi, uPierre wayazi kuphela okwakukhona esifundweni sakhe sasenyuvesi mayelana nokudla okunempilo ngokudla okunempilo, kodwa wathatha inkululeko yokweluleka isiguli ukuba sidle amaprotheni engeziwe futhi siphuze amanzi engeziwe.
Namuhla, u-Pierre Dukan ungaphezudlwana kuka-70, kodwa usajabule kakhulu, uhamba ngenkuthalo emhlabeni wonke futhi uhlangana nabafundi nabalandeli bakhe.
Kuyaziwa futhi ukuthi ku-2012 washiya ngokuzithandela i-French Order of Physicians (Ordre des Médecins).
Izidingo zokudla okusha
Ngaphambili, iDucan ibhekisa ekudleni okujwayelekile. Umbhali weluleka ukuthi aphendukele ngaphambili kwesibili, okokuqala, kulabo abalahla isisindo besebenzisa inqubo eshiwo, kepha abakwazanga ukugcina umphumela ozuziwe baphinde balulama futhi. Vele, ungaphendukela kule ndlela yokwehlisa isisindo kulabo abangakatholi izincomo zokudla okunikezwa nguchwepheshe odumile waseFrance.
Ukudla okusha kuyindlela eqinile yokunciphisa isisindo samaprotheni kunendlela yayo yasekuqaleni. Kusekelwe eqinisweni lokuthi nsuku zonke ungakwazi ukwandisa uhlu lwemikhiqizo evunyelwe.
Ngakho-ke, osukwini lokuqala, njengasekuqaleni kokuqala, udinga ukusebenzisa kuphela amaprotheni anamafutha aphansi anokuqukethwe okuncane kwekhalori, okungukuthi: inhlanzi epholile, inyama, ubisi olunamafutha amancane, amanani amancane koshizi we-tofu, namaqanda enkukhu. Ngosuku lwesibili, ungangeza imifino yakho oyithandayo (kuphela okungewona owesitashi). Ngosuku lwesithathu sihlanza ukudla ngezithelo namajikijolo ngesisindo esiphelele esingeqile ku-150 g, lapho isitashi naso singekho khona (kunconywa ukuthi ugxile ku-kiwi, amapheya, ama-tangerines, amawolintshi, ama-apula, ama-strawberry) . Ngosuku lwesine, kuvunyelwe ukuthi ngokungeziwe udle izingcezu ezimbalwa zesinkwa sokudla okusanhlamvu esifinyelela ku-50 g, ngosuku lwesihlanu - ucezu lweshizi olungafakwanga usawoti wokuqukethwe okunamafutha amancane, ngolwesithupha - ungadla isidlo se-cereal (uhlobo oluthile lokusanhlamvu noma imidumba) enesisindo esingeqile kuma-200 g esenziwe ngomumo. Futhi ngosuku lwesikhombisa lokudla, lokho okubizwa ngokuthi isidlo semikhosi kuyavunyelwa, lapho ungadla noma yini inhliziyo yakho efisa ukuyidla. Kepha zama ukungadli ngokweqile noma uphendukele kwisengezo. Ngalolu suku, ungazitotosa ngengilazi yewayini elomile. Ukuzitika ngalolu suku kuzokusiza ulahlekelwe isisindo ngokungakhululeki ngokwengqondo. Ngemuva kwakho konke, kufanele uvume, kulula kakhulu ukuyeka ukudla okuthandayo okwenqatshelwe, ubona ukuthi ungakudla okungenani kanye ngesonto.
Ekudleni okusha, kufanele udle lapho uzizwa ulambile, udle kaningi ngendlela odinga ukuzizwa ukhululekile ngayo, kepha ungafinyeleli kumuzwa wokusinda.
Njengakudla ojwayelekile weDucan, udinga njalo ukudla i-bran (isipuni esisodwa se-oat nokolweni nsuku zonke). UDukan futhi uncoma kakhulu ukungakhohlwa ngomsebenzi womzimba futhi uqiniseke ukuthi uhamba okungenani imizuzu engama-20-30 nsuku zonke.
Ngokuqondene nezinga lokwehlisa isisindo, njengomthetho, esikhathini esisha sezinsuku eziyisikhombisa, esakhiwe nguPierre Ducan, cishe amagremu angama-500-700 engeziwe ashiya umzimba. Ngesisindo somzimba esikhulu ngokweqile, ukulahleka okubonakalayo kungenzeka kakhulu. Ngakho-ke, wena ngokwakho uzonquma isikhathi sokudla, kuya ngokuthi ufuna ukunciphisa isisindo kangakanani.
Ngemuva kokufinyelela isisindo osiphuphile, ungaqhubeka, njengaphambi kokuqala kokudla kweDucan, uye esigabeni esilandelayo esibiziwe Ukuhlanganiswa… Ukuhlanganisa umphumela otholakele, kufanelekile ukuhlala kulesi sigaba izinsuku eziyishumi ngekhilogremu ngayinye elahlekile.
Imikhiqizo elandelayo ivunyelwe phakathi nalesi sikhathi. Ukudla kwansuku zonke kufanele kube:
- - ukudla kwamaprotheni;
- - imifino engeyona isitashi;
- - isithelo esisodwa noma idlanzana lamajikijolo (cishe ama-200 g), ngaphandle kobhanana, ama-cherries namagilebhisi; kungcono ukukhetha ama-strawberry, ama-raspberry, ama-apula, amapentshisi, amakhabe, izithelo zomvini;
- - izingcezu ezi-2 zesinkwa esiphelele;
- - 40 g woshizi onzima.
Ungadla kuze kufike kokuseviwe okungu-2 okusanhlamvu, imidumba noma ipasta yengqolowa yedurum ngesonto. Ingxenye isho indishi eyenziwe ngama-200-gram.
Izengezo ezilandelayo kwimenyu nazo ziyavunyelwa, kepha hhayi izinto ezingaphezu kwezimbili ngosuku:
- - 1 isipuni. l. isitashi esisuka emmbileni;
- - kufika ku-3 tbsp. l. ubisi lwe-skimmed powder;
- - 20 g kafulawa wesoya;
- - 100 g isigaxa;
- - 100 g wesoseji engenamafutha (okungcono izinkukhu);
- - 1 isipuni. l. ukhilimu omuncu onamafutha amancane;
- - uhhafu wengilazi yeyogathi yesoya;
- - 150 ml yobisi olunamafutha aphansi;
- - 2 isipuni. l. Amajikijolo eGoji;
- - uwoyela wemifino (nje kancane);
- - 150 ml wesobho se-gazpacho;
- - 1 tsp soy sauce;
- - 3 st. l. iwayini elomile;
- - 30 g ushizi ngokuqukethwe okunamafutha okungadluli ku-7%;
- - 20 ml wesiraphu engenashukela engenamafutha;
- - 100 g rhubarb.
Okunye ukudla ngesikhathi sokudla okusha kufanele kulahlwe. Kusukela eziphuzweni, ngaphezu kwamanzi amaningi, kufanele uphuze itiye nekhofi ngaphandle koshukela. U-Ducan, njengoba wazi, akaphiki ukwengezwa kwama-sweeteners, kodwa ezinye izazi zokudla eziningi zeluleka ukuthi zingathatheki nazo, nokho iningi lalolu hlobo lomkhiqizo licebile ngamakhemikhali. Ayikho imingcele ekuthathweni kukasawoti. Kodwa-ke, akufanele uphuze ngokweqile imikhiqizo, unikeze okuthandayo ukuhlobisa izitsha ngamakhambi nezinye izithasiselo ezingenamsoco zemvelaphi yemvelo.
Lesi sigaba silandelwa yisiteji Ukuzinza, imithetho eyisisekelo ehlala ingashintshi kusukela ekushintsheni kokuqala kwendlela yomondli. Manje usungadla ngokubona kwakho, ungakhohlwa ngemigomo yokudla okunengqondo futhi, futhi, ungangeni emacaleni amakhulu okudla. Qhubeka ungeza i-bran ekudleni kwakho nsuku zonke. Ngendlela, kunconywa ukwenza lokhu esigabeni esedlule. Ungakhohlwa ukusebenza. Shiya usuku olulodwa ngesonto ukuthola amaprotheni amsulwa, lapho kufanele udle kuphela ama-cottage shizi anamafutha amancane nolunye ubisi omuncu, inyama epholile, inhlanzi namaqanda enkukhu. Lokhu kuzonciphisa amathuba okuthola isisindo futhi.
Isibonelo Sokudla Okusha Kwamasonto Onke
Usuku 1
- Ukudla kwasekuseni: ubhaka wenkukhu obhakiwe.
- Isinongo: izipuni ezimbalwa zeshizi cottage.
- Isidlo sasemini: inhlanzi ebilisiwe.
- Isidlo sasemini: ingilazi yeyogathi.
- Isidlo sakusihlwa: inyama yenkomo ebilisiwe.
Usuku 2
- Ukudla kwasekuseni: i-cottage shizi enongwe nge-kefir.
- Isnack: 2 amaqanda enkukhu abilisiwe (noma aphekwe epanini elomile).
- Isidlo sasemini: isibhakabhaka senhlanzi ebhakwe enemifino evunyelwe
- Isidlo sasemini: utamatisi ubhakwe nge-cottage shizi.
- Isidlo sakusihlwa: inyama yenkomo ebilisiwe neklabishi elingenalutho nesaladi lekhukhamba.
Usuku 3
- Ukudla kwasekuseni: i-cottage shizi enengxenye ye-apula nengilazi ye-kefir.
- Isnack: 2 amaqanda enkukhu abilisiwe.
- Isidlo sasemini: inyama yenkukhu ebilisiwe.
- Isidlo sasemini: ingilazi yeyogathi.
- Isidlo sakusihlwa: inhlanzi ebhakwe nge-kefir sauce nengxenye ye-apula.
Usuku 4
- Ukudla kwasekuseni: i-cottage shizi enongwe nge-kefir.
- Isnack: ingilazi yobisi.
- Isidlo sasemini: inhlanzi ebilisiwe ngesinkwa sokudla okusanhlamvu.
- Isidlo sasemini: ingilazi ye-kefir nocezu lwesinkwa esiphelele senhlamvu.
- Isidlo sakusihlwa: isibopho senhlanzi esibhakwe.
Usuku 5
- Ukudla kwasekuseni: i-omelet yamaqanda amabili, ashubile noma ku-skillet eyomile.
- Isnack: ucezu lukashizi onzima.
- Isidlo sasemini: isibopho senhlanzi esibhakwe nengilazi ye-kefir.
- Isidlo sasemini: ingxenye yoshizi wekotishi.
- Isidlo sakusihlwa: inyama yenkomo ebilisiwe.
Usuku 6
- Ukudla kwasekuseni: i-oatmeal enobisi.
- Isnack: iqanda lenkukhu elibilisiwe.
- Isidlo sasemini: isibopho senhlanzi esibhakwe.
- Isidlo sasemini: iqanda lenkukhu ebilisiwe nengilazi ye-kefir / ubisi.
- Isidlo sakusihlwa: inyama yenkomo engenamafutha ethosiwe ngama-kefir anamafutha amancane.
Usuku 7
- Ukudla kwasekuseni: i-omelet yamaqanda amabili ne-cottage shizi, ephekwe ngaphandle kwamafutha.
- Isnack: ingilazi ye-kefir.
- Isidlo sasemini: i-festive (noma yikuphi ukudla okukhethayo).
- Isidlo sasemini: ingilazi yobisi.
- Idina: ucezu lwezinhlanzi ezibhakiwe kanye nezipuni ezimbalwa ze-curd.
Ukungafani kokudla okusha
- Awukwazi ukufuna usizo ku-New Dukan Diet kubantu abanezifo ezimbi zohlelo lokugaya ukudla, isibindi, izinso, ezinye izifo ezimbi noma ukuphazamiseka komzimba.
- Le ndlela iphikisana nabesifazane abasesimweni esithokozisayo, ngesikhathi sokuncelisa, ngokuphulwa (noma okungakaqalwa) komjikelezo wokuya esikhathini.
- Lokhu kudla kuyindlela engathandeki yokuguqula isibalo ngokunqamuka kokuya esikhathini nasenkathini ye-premenopausal.
- Akufanele udle kanjena lapho uhlela ukukhulelwa. Ukuntuleka kwamafutha kungaholela ekungalingani kwehomoni okuthinta kabi impilo kamama okhulelwe kanye nokuzala kombungu.
- Kunconywa ukwenqaba ukudla kweDucan kwabantu abanezinkinga ezahlukahlukene zengqondo (ukuthambekela kwezimo zokudangala, ukuguquguquka kwemizwelo njalo, ukucasuka, njll.).
- Ngaphambi kokulandela le ndlela, kunconywa kakhulu ukuthi uthintane nodokotela ofanelekayo bese uhlolwa ngodokotela ukunciphisa ingozi emzimbeni.
Izinzuzo zokudla okusha
- Ungadla ukudla okuningi njengoba ufuna (awudingi ukulamba), awunqunyelwe ngesikhathi sokudla.
- Ukuba khona kwamaprotheni ekudleni, lapho kutholakala khona imizimba ye-ketone, kunomthelela ekuqaliseni ukusutha nokugcinwa kwayo isikhathi eside, futhi kuphinde kuqalise inqubo esheshayo yokwehlisa isisindo.
- Ngokuqedwa okulungile kokudla, isisindo, njengomthetho, asibuyi.
- Uhleli ekudleni okusha, ungadla okumnandi futhi okuhlukahlukene, ngokungafani nendlela eyinhloko yeDucan.
- Ukudla okuvunyelwe kuningi kakhulu ekuqaleni kokulahlekelwa isisindo. Impela kukhona izitsha, imikhiqizo kanye nezinhlanganisela zazo ezizohambisana nokuthanda kwakho.
Okubi kokudla okusha kweDucan
Kodwa-ke, i-New Diet nezinye izinto ezingathandeki azizange zisindiswe.
- Ochwepheshe abaningi baphawula ukuthi kuyo, njengokuhlukahluka okuyinhloko, iDucan inikeza umkhawulo oqinile ekudleni kwamafutha, okungadala ukungasebenzi kahle emzimbeni. Kungayeka ukumunca amavithamini ancibilikayo anamafutha, angaphazamisa ukumuncwa okufanele kwe-calcium nezinye izakhi ezibaluleke kakhulu.
- Akulula Ukudla okusha kunganikezwa kubathandi bamaswidi, okungavunyelwe ngokuphelele.
- Ukudla kuyaqhubeka, njengomthetho, isikhathi eside impela, ngoba isisindo asipheli ngejubane lombani. Ngakho-ke, lungela iqiniso lokuthi kuzodingeka ukuthi ulolonge kabusha imikhuba yakho yokudla isikhathi eside. Eminye yemigomo yalolu hlelo, uma ungafuni ukukhuluphala futhi, kuzodingeka ishiywe empilweni ngaso sonke isikhathi.
- Ungasondeli futhi usheshe uzithukuthelise ngokudla okuyisidina Ukudla okusha kungaba kulabo abangathandi ukupheka.
Ukuphinda Ukudla Okusha
Faka isicelo kabusha ku-New Diet uma ufuna ukunciphisa isisindo noma uzuze amakhilogremu ambalwa, unempilo enhle, kunconywa hhayi ngaphambi kwezinyanga eziyi-3-4 ngemuva kokuphela kwayo. Kodwa-ke, ungazama ukubhekana nenkinga yesibili ngokumane usebenzise ukudla okuqukethe amaprotheni kwimenyu noma ngokwandisa inani lezinsuku zokuzila.