Dukan Ukutya: i menu izigaba

Dukan Ukudla yeyona ndlela kakhulu uthandwayo umzimba. Mhlawumbi ngenxa yokuba imigqaliselo yenkqubo kombane ingcambu zahluke kwezinye iindlela ezikhoyo ze umzimba.

Yintoni Dukan Diet?

Umbhali ukudla kukho nutritionist evela eFransi Per Dyukan. Umgaqo zalo ezisisiseko - esebenzisa ikakhulu iimveliso ukuba abe umxholo eliphezulu protein. Ngoko ke, i Dukan Diet menu ibandakanya ubukhulu becala protein, ngoko esisiseko ekutyeni namaqanda inyama kunye nentlanzi.

Iziphumo yesigaba sokuqala ekutyeni ngokubanzi ebabulala: sele kwixesha lokuqala kukho okukhawulezayo ilahleko ubunzima - malunga 4-5 kg! Ukudla ugqibelele kwabo abantu ababhalelwayo ukutya - oko kukuthi, ngaphezu kwabo bonke, inkqubo Ukwanda bezwe iintlobo ngokubaluleka ezizodwa nto. ngayo kwakhona phantse bagqibelele abo Andinaxesha ukuthobela ukutya ixesha elide, kwaye umnqweno ukuncipha ekhoyo. Ngoko ke, Dukan Ukutya, nto leyo kakhulu menu obungabangeli mdla, ibe kucetyiswa ukuba wonke.

Dukan Ukutya: i menu rough ukuba kwisigaba ngasinye

Per Dyukan wabahlula Umxhesho wakhe ngezigaba ezine, nganye eneyazo umsebenzi wayo: ukuhlasela, nokuxuba, ukuqiniswa nokuzinziswa.

Inxaxheba kwinqanaba lokuqala iimveliso eligunyazisiweyo edliwayo yale mda, kuba ilahleko lokulinganisa indima enkulu edlalwa njengeprotini. Abayi azinamgaqo wokudla, ngokugqibeleleyo yayingeyonxalenye emzimbeni ngaphandle ebangela indlala. Kukuninzi, zidinga ezongezelelweyo kilojoules, oko kukuthi, umzimba nzima emsebenzini, nto leyo ekhokelela ukuba umzimba.

Inqanaba lokuqala kufuneka kuthatha iintsuku ezisixhenxe. Wayeza kuba nzima kakhulu ukuba abo bangakwaziyo kwenza ukutya obungabangeli mdla. Mode ngenene nzima kakhulu, ngenxa yokuba kuvunyelwa kuphela ukuba badle imveliso yezilwanyana, apho eninzi protein - inyama, intlanzi. Akukho mfuneko yokuba ngaphezulu ixesha kweli nqanaba - mhlawumbi sele ibe ngendleko yezempilo.

Ebudeni 'uhlaselo' ixhomekeke inqanaba ngempumelelo ekutyeni. Kweli nqanaba, kufuneka ulandele ngokungqongqo iingcebiso kwaye usebenzise iimveliso kuphela kwesilwanyana soqobo. Kwakhona menu Ducane ukutya obungabangeli mdla zongeza iimveliso zayo zobisi ephantsi-fat. Yokudla uvumelekile ukusetyenziswa yenkomo (inyama kunye iimbambo ngaphandle), inyama ihashe, yemvu, Turkey okanye yenkuku inyama ezimhlophe, ulwimi, isibindi, intso, iimveliso zobisi fat-free, naziphi iimveliso zaselwandle kunye neentlanzi, kunye namaqanda. Unako kwakhona mix kunye neemveliso data. Ukuze esiswini ukusebenza kakuhle, kufuneka ukongeza kwi oats ukutya okanye ingqolowa bran neziselo iilitha ubuncinane 1.5 zamanzi ngosuku.

Le menu kwesigaba sesibini kuthetha ukuba ekudleni izinto zonke "ehlasela", kwaye ke kufuneka ukuba ukongeza imifuno - ekrwada wapheka: neetumato kunye yemixoxozi, iimbotyi eziluhlaza, radish kunye hlaza, kwakunye iipepile kunye neminqathe, isipinatshi, amakhowa, ikhaphetshu, zucchini, iipepile kunye beetroot. Ukuthathwa imifuno ngemini ngokungenammiselo. umgaqo amandla kukuba iintsuku "protein 'enye kunye ngemihla" protini + imifuno "-1: 1, 2: 2, njalo njalo Kulo mzekelo, indlela iintsuku zingaguqulwa naliphi na ixesha.

Kubalulekile ukukhumbula ukuba utywala nedayethi noogqirha Ducane (reviews of abalandeli bakhe isiqinisekiso) awahambelani.

Inyathelo lesithathu kukuba ukulungisa yoko, yaye ngokuthe ngcembe abuyele kwizidlo njengesiqhelo. Isigaba Ubude kufuneka bulingane ezixabisa ngomgubo wengqolowa obunzima buziikhilogram elahlekileyo, obunzima buyikhilogram enye, - iintsuku ezilishumi "ukulungiswa." Kuyenzeka ukuba nidle eziveliswa izigaba ezibini zokuqala, 40 g samasi, cereal wesitatshi kunye kumanqanaba aphezulu (ingqolowa, irayisi, ipasta), ertyisi, iimbotyi, iitapile, 2 izilayi zezonka, iziqhamo (ngaphandle iibhanana kunye iidiliya).

Ingaba kabini ngeveki kwaye amalungiselelo isidlo umzimba, esidla nantoni na oyifunayo. Kanye nje imini yonke, kwaye ngexesha elinye. A mini "protein 'ukuba amalungiselelo iveki ngokuyimfuneko.

Ngelo xesha yokugqibela yazinza yi ubunzima. Kufuneka ulandele imithetho ezimbini ezilula: yonke imihla ukuba adle oat bran , nemini enye ngeveki ukulungiselela mini "iproteni" (ukusebenzisa kuphela ezo iimveliso, inqanaba protein apho eliphezulu ngokwaneleyo). Esi sigaba kufuneka obuluqilima nobuhlala ixesha elide, waza ke Dukan Ukudla, leyo menu wayeza zahlukahlukene kakhulu, kuya kukunceda ukuba ugcine i mzobo elisemagqabini ixesha elide!