Dukan Ukutya: izigaba ezine ekunciphiseni

Neengqondi, ngokugcina abanyanisekileyo engumFrentshi Wayemelwe ngokwenza kwaye kulula ukugcina Dukan Ukutya. izigaba ezine yobonelelo yenkqubo kunye ubulula notorious French kunye yokusebenza iza kunceda kuphulukana ubunzima zokuqala ezimbini ngolunya, yaye emibini elandelayo - yaye ekugqibeleni bunjani ustakanilos iziphumo.

intliziyo

Ngoku khangela into ke Dukan Ukudla, izigaba ezine achaza ngayo.

Ngokusekelwe iimpawu amandla kakuhle ezilula ngoko kuluncedo kuba umzimba womntu, Per Dyukan wabeka isiseko nkqubo neprothini. Kakuhle eli Dukan Ukutya - elide-yavavanywa yokutya yehlabathi, kodwa ezisemgangathweni kunye uhlengahlengiso angqalileyo French. Phezu kokudla kunye nokufunxwa protein unit olusebenzayo kufuneka ukusebenzisa amandla kakhulu ngaphezu iyunithi elingana amafutha okanye carbohydrate nalo ekunciphiseni umzimba.

bendlela nokudla

Yothuse ukutshintsha ukudla ezihambayo, nangona nemfutshane protein ukutya kunokubangela imiphumo kakhulu enengqondo. Ngqiqweni kuzo ukusetyenziswa Slavic kwamalweyile ngendlela yokutya protein ithuba elide (ngokuba eziphilayo ezahlukeneyo isithuba ukusuka iiveki ezi-2 ukuya kwinyanga enye) ixesha kunokubangela ukuphazamiseka kwi kidney, mercilessly isibindi hit kunye ingqondo. Yiyo leyo ukutya ezisisiseko kunye downsides eloyikekayo Duc. Ngenxa yezabelo protini elikhulu-obungaka ube gallstone kwaye akukho urolithiasis ngaphantsi kakhulu. Njengabanye iindlela amandla yokutya okanye zothintelo, le nkqubo ibonakaliswa zizigidi indlela Pierre ufuna thethwano elungeleleneyo ukuvelela kunye ugqirha omthembayo.

Ukudideka kunye ukwesaba lokuqala uyakhululeka elwe abazizityebi ezahlukeneyo yokupheka, nelinika Dukan Ukutya menu ngosuku ngalunye apho siza kuqwalasela ngezantsi.

"Attack"

Imvelaphi kunye nenkqubo Ducane nqanaba elinemveliso maximum igama elifutshane Kubukhali njengekrele ecenga gentleman elithi "impazamo". Isihloko emangalisayo kubonisa kakuhle intsingiselo kwexesha yokudla lokuqala - kuba ezilishumi (kunye ipesenti enkulu kwamafutha omzimba) emzimbeni iintsuku ngokutsha kwi mihle imo kwimveliso yokutsha kunye kukukhupha amafutha wabutha. "I-arhente" imfihlelo isigaba sokuqala ziiprotein yezilwanyana zidityaniswe kunye iilitha ezi-2 zamanzi acocekileyo kunye nokunyuka okanye umthambo.

Ngoku kufuneka ukuchaza iimpawu kwinqanaba lokuqala, ukuze siyiqonde ngakumbi yintoni na Dukan Diet. Isigaba "Attack" kungathatha amaxesha ahlukeneyo. ubude yayo ixhomekeke kwinani wayedla extra:

• Pyaterochka Kilo extra kuya kuthatha ixesha ubuncinane "Kuku" - iintsuku ezimbini lixakekile kangangoko;
• 5-10 kilogram iindleko extra-3 - yu imihla obukhulu;
• 10-20 wayedla extra neyendlu iintsuku ezili-10 ezizeleyo, "Ukuhlaselwa".

Igqithe ubukhulu kweqonga kuqala kuyimfuneko, kuba oko kuya kuchaphazela kakubi impilo. Kwithuba ekhethiweyo lomzimba uyazityeshela ezininzi amanqatha ngokuthobela ngokupheleleyo ukutya menu Duc. Isigaba "Attack" ayisebenzi nje yokulahla kwekilogram, ukuba yenzelwe ukuba 'uhlaselo "kwi kwisingqi lomzimba, ukuze uloyiso phezu ukutyeba ngokugqithisileyo kunye ubunzima nokulahlekelwa ukukhuthaza intsebenziswano engaphezulu.

iimveliso eziluncedo nexesha elongezelelweyo kwisithuba "Ukuhlasela"

Ukuze kuhlaselwa senzeka kwi imeko kakhulu nemveliso nibe, kufuneka bathobele 'imithetho yomdlalo' ukuba sithi makubekho Ducane ukutya. Iimveliso wavumela Inqanaba umhlaseli ziquka:

• kwayama wapheka ngaphandle inyama ibhotolo (yenkomo, inyama amahashe, iinkomo kunye umvundla);
• inyama yenkukhu kuvumeleke kuphela ndawonye nesikhumba ukuba ukulungele ngaphandle oyile (nedada kanye irhanisi yonke baqubuda engafakwanga kuluhlu ngenxa mafutha);
• isibindi yenkomo, yemvu kunye neenkukhu, incam ulwimi yenkomo kunye ulwimi yemvu;
• intlanzi uvunyelwe, kodwa iyabiliswa ngaphandle oyile (okunkonkxiweyo zingasetyenziswa iphekwe kuphela juice yayo);
• yonke imihla kubakho amaqanda ngaphezu ezimbini naphakathi (ngakumbi kanye - iiproteni sac awunakunqamla nakanye);
• kwaselwandle ingaba intlanzi baneliswe molluscs;
• iimveliso zobisi lungasetyenziswa kuphela ephantsi-amafutha (0% ezityebileyo) - Ikhotheji itshizi, zendalo (kwenziwa ngcono ekhaya) iyogurt kunye kefir; ubisi olungumgubo kufuneka ingadluli (akukho izilayidi) amacephe amabini.

Yindlala okanye isithintelo ngokugqithiseleyo iinxalenye musa ukucinga nayiphi nutritionist, kwanawo Dukan Diet. Le alternation kweemveliso abagunyazisiweyo iza kulinganisa kuphela iyantluko ukutya. Kwakhona, ngenxa yoko unako ukuzoba bengasenasazela eyakho imfuneko ukuthobela nayiphi na imiqathango. Nantsi enye into-Duc.

Attack: Products abagunyazisiweyo

Xa ukulinganisela Pierre ikuvumela ukuba usebenzise ezi mveliso zilandelayo:

• tea (ngaphandle iswekile, kunjalo), ikofu kunokuba buthathaka kunye infusions esintu;
• iviniga Ngokuphefumelelana ezincinane (apile, balsamic namhlophe);
• itswele (hayi ngaphezu kwesiqingatha entloko), parsley kunye idile, kwaye kwakhona usebenzise umxube imifuno, kodwa ngaphandle ukungcola ityuwa);
• njenge songezelelo okanye kwicala dish edliwayo (medium) zifakwa cucumber 2 (gherkins 4-6);
• lemon incindi entsha ngohlobo asidi ukuya izitya (sawo okanye iziqhamo kuyathintelwa);
• ityuwa zendalo kunye lwemostade hi mpimo eliphakathi (receptor kushukunyiswa engafakwanga kuluhlu Ducane);
• sugar obambeleyo (kodwa iswekile, fructose kunye sorbitol zilayishwe vala).

Kwakhona, ukuphucula ukusebenza amathumbu kunye kuqheleke yonke inkqubo yokucola ziphele oat bran yonke imihla (oku ezincinane nto yagaleleka njengoko casseroles, neebhiskithi okanye isuphu). Lo mgaqo kubalulekile ukuba abo Ndiyayithanda Dukan Diet.

"Attack": iimveliso ukuba akuvumelekanga ukutya

Akukho nokuba nzima umbhali kobuchule ukwenza inkqubo aphumayo kwaye nokuthantamisa, kodwa ezinye uyakwala atyiwe yokudla. Phakathi kwazo kukho ezi mveliso zilandelayo:

• yehagu na ubudala kunye namanqatha (kunye imithambo ezimhlophe) inyama;
• inyama fast food (semi-yaphela);
• irayisi kunye nezinye yonke okuziinkozo;
• iilekese.

menu

Kwaye yintoni ke Dukan Diet kangangeveki? Ziziphi izidlo zibandakanyiwe kwi menu yemihla ngemihla? Ngoku, cinga yokupheka umgangatho ubunzima yokulahlekelwa, olujoliswe kwanokwandisa inkqubo usete ubunzima.

ngomhla woku-1 umhlaseli:

• Sasekuseni udle amaqanda kunye inyama, nisele eliphekwe (zendalo) coffee;
• Sasemini zinokuhonjiswa lesuphu kunye isonka bran;
• umthamo - ukhetho olungileyo ukubhaka curd (ngaphandle isixa esikhulu zeswekile);
• isidlo - kubhakwa inyama (angamarhoqorhoqo) kunye neti.

yeentsuku ezi-2 "ehlasela":

• style isidlo Yankees - enekuku bran kunye cottage itshizi (ephantsi-fat) kunye neti;
• Lunch - isuphu nenyama elungileyo abilayo kunye namaqanda abilisiweyo;
• umthamo - zendalo (ngaphandle iidayi kunye namacandelo neziqhamo) iyogurt;
• isidlo - isityu ndayame (umphunga) iintlanzi.

Ngosuku lwesithathu yokuhlaselwa:

• Breakfast -omlet, nesalmon ityuwa, ikofu;
• Isidlo sasemini - Chicken (umphunga) burger, iyogurt ekhaya;
• Milk umthamo ngokupheleleyo - le curd (0%) kunye iyogurt;
• Obubanjelwe mibala zaselwandle - yonke kwaselwandle.

yeentsuku ezi-4 "ehlasela":

• Breakfast - ukuqhubekekiswa ilofu itshizi kunye bran, ikofu;
• Isidlo sasemini - esezantsi-amafutha (imifuno okanye nyama iphekiweyo) isuphu;
• Curd pudding kwi sasemini neti;
• isidlo - yosiwe inyama angamarhoqorhoqo, kunye neti.

5 imini th yokuhlaselwa:

• amaqanda abilayo kunye iyogurt ukukhanya ezimbini - nesidlo sakusasa;
• sasemini - fish (umphunga) patties, iyogurt (0%);
• umthamo igcina iinjongo zobisi - Ikhotheji itshizi kunye nobisi ephantsi-amafutha (okutsha);
• turkey umtya ne sisi ukwenzela isidlo sasemini nawokuphunga.

mini-6 "ehlasela":

• sakusasa - ikofu (zendalo) kunye namaqanda begilana;
• Isidlo sasemini - isuphu meatballs zenyama ndayame (kufuneka iphekwe kakuhle);
• iyogurt kunye bran tea semini;
• isidlo - nayiphi na intlanzi kunye neti eshushu.

7 mhlaseli Day:

• sakusasa - cottage itshizi (nyana) Casserole neti;
• indlebe nge ilofu bran sasemini;
• umthamo - iikeyiki isonka samasi (ngaphandle umgubo), kunye iyogurt;
• dinner - burger ukuba isibini kunye iyogurt.

Le shedyuli sidlo kulinganisiwe, ukuze alternate okanye ukutshintsha iindawo ukutya. Musa va yindlala enxilisayo - oku sisaci yale nkqubo amandla.

"Cruise"

Isigaba sesibini sale nkqubo ukubaleka inceda ukomeleza iziphumo, esalinikwayo Dukan Diet. Alternation kwenkqubo protein ngokubambisana ifayibha ibalulekile. Le ncwadi, wakhululwa, waza emva koko iyatshintsha amanye amazwe kunye izidlo zabo, Pierre yaziswa bonke 72 kuvunyelwe iimveliso protein ezinokuthi zisetyenziswe naliphi Dukan Ukudla yala maxesha. Uhlaselo, leyo asuka iimveliso ayikukhuthazi kumaphepha zoncwadi, ngokugqibeleleyo intw 'ukutya' Cruise "- ibakala lesibini le nkqubo.

Eli gunya "kwiinguqu" ikuvumela ukunyenyisa isiphumo kulindeleke:

• babekulungele ukuphulukana ukuya ku-10 kilogrammchikov extra kufuneka alternate 1/1;
• 10-15 uya ukucela lokuphumla lilikhulu kancinci - 1/3;
• ngaphezulu kwama-15 eekhilogremu alternation dyukanovskoe ezocela 1/4
• 20 wayedla ifuna alternations elide - 1/5.

avunyelwe ukusebenzisa

"Cruise" ukutya emva kokuba 'ehlasela "i bonus enkulu, ezazikade hudeyuschego uzilungiselele Dukan Ukutya. Uvunyelwe ukutya "iza" amandla jonga efana nale:

• Imifuno, hayi equlethe i "brake" amasuntswana, ezifana wesitatshi (avocado, iisugar neetapile - ezi akunakwenzeka). Zingakotshwa okuphekiweyo eziko, ngokunjalo Yibilise kakuhle okanye ingadliwa ekrwada, kodwa ngaphandle imayonnaise. Ukuze ukugcwalisa imifuno ezinjalo iviniga uvuyo, intlama yejusi yelamuni ngqo ukusuka tin okanye yemifuno (kodwa itispuni hayi ngaphezulu) le oli okuhlamba.
• 2 amacephe of bran esemgangathweni (functionality yabo iyafana naleyo kwi "Ukuhlaselwa");
• protein zihlala zifana njengoko kwinqanaba lokuqala.

Cruise ezicetywayo Pierre menu

Ukuze uqonde ukuba yintoni na inqanaba ngokwayo Ukutya Dukan ekufaneleke ukuba siyicinge kwi menu ngeveki.

ngomhla woku-1 alternation:

• sakusasa - ikofu, begilana amaqanda kunye izonka umgangatho bran;
• Lunch - isophu yemifuno Ngokukhanya iphekwe kakuhle myasko;
• umthamo - Ikhotheji itshizi casserole, ngangokuba "Ukuhlaselwa", neti;
• inyama kubhakwa kunye isaladi - isidlo sangokuhlwa.

2 ngosuku enye:

• Breakfast - esezantsi-fat cottage itshizi kunye iyogurt;
• sasemini - indlebe okutsha;
• tea kwemini - sandwich kunye ityuwa, nesalmon luyacolwa zinqunqwe yaba ngumsi yonke iphela, ikofu;
• isidlo - inyama (hayi ezityebileyo) roll, ezikumgangatho ophezulu (ikhaya) iyogurt.

ngosuku 3 alternation:

• sakusasa - cottage itshizi kunye ezisezantsi-fat iyogurt, ikofu;
• sasemini - ndayame (intsebenziswano ezinzileyo ukuba isibindi) solyanka;
• umthamo - enekuku bran, libya-fat iyogurt;
• isidlo - inkukhu (umphunga okanye womoji), burger, isaladi.

4 ngosuku enye:

• Breakfast - amaqanda begilana (ikeyiki hayi okroqiweyo) kunye ham, ikofu;
• Isidlo sasemini - isuphu meatballs kunye bran; (2 tbsp.)
• umthamo - iikeyiki isonka samasi ngaphandle yomgubo;
• isidlo - intlanzi esibhakiweyo, iyogurt.

ngomhla wesi-5 ka alternation:

• sakusasa - amaqanda iphekiweyo ezimbini, nesalmon ityuwa, ikofu;
• sasemini - ezimbalwa cutlets zeze, isaladi;
• sasemini - Kefir mix ne bran;
• isidlo - intlanzi zosiwe itshizi phambili kunye nemifuno kunye neti.

ngosuku 6 alternation:

• Breakfast - akukho iswekile Cottage itshizi casserole, iti;
• sasemini - indlebe lutsha zizonka bran;
• tea kwemini - yonke kwaselwandle, iti;
• isidlo - yosiwe engenamafutha.

ngomhla we-7 alternation:

• Breakfast - begilana amaqanda, iyogurt, nekofu;
• sasemini - meatballs yemvu iphekwe kakuhle, isaladi;
• umthamo - iikeyiki isonka samasi, ngangokuba "Ukuhlaselwa", iti;
• Dinner - isityu semifuno kunye inkuku oselula.

umthetho Dyukanovskim osemqoka ukuba iilitha 1.5-2 amanzi acocekileyo marathons ukuhamba imihla ngemihla.

Isigaba Dyukanovsky sesithathu - "Ukubeka"

Eyona nto ibalulekileyo emva sbrosku perceptible. Efunyenwe nge iisentimitha kokuphelelwa kakhulu kuyimfuneko ukulungisa umzimba ufumane ukusebenza entsha, ukutya ngaphezu phezulu-osidingayo. Susa ukusuka umzimba ukutya buthathaka kusafuneka lula ngokuthe ukusuka French intle.

iimveliso ezintsha kweqonga wesithathu iya kuba:

• ukolo hlebushek - isilayi esinye encinane;
• eziqinileyo, kodwa ezikumgangatho ophezulu itshizi kunye nomxholo otyebileyo elingekho ngaphezu kwama-40% - 40 g;
• akukho ngaphezulu kwe 200 grams iswekile aqulethe iziqhamo ezincinane - apile, amaqunube;
• It ngoku yaneliseka iinxalenye elincinane ukutya okunesitatshi (ipasta, neetapile ekrwada), kodwa hayi grams ngaphezulu kwe-200 ngexesha;
• La nabo kumbe (uvumelekile).

Hlala ezisemthethweni 2 amacephe bran kunye iilitha ezi-2 zamanzi ecocekileyo.

Apha ziphantse ukuchaza ngokupheleleyo oko Dukan Ukudla, zigaba zine umcabango nezona nkcukacha zincinci, iye yaqhubeka kwisigaba sokugqibela.

"Sinjalo"

Isigaba sesine Ducane ebangela umzimba ukuze uzinzise karhulumente iminyaka emininzi. Igama lomsebenzi kwisigaba ahambelanayo.

Kuzo zonke izigaba, nangaphaya ukubuya ezilawulwa cm ngaphambili phezulu. Ngoko ke, inkqubo engaphelelanga okanye ukungathotyelwa kweengcebiso French ungenza ekufikeleleni zero.

Ukubuyela kule eziqhelekileyo kodwa iyatshintsha Dyukanu ukutya kufuneka wenziwe alacrity French, njengoko kwinqanaba edlulileyo, benawo. abasebenzi Main uya kuthi kule izimbiwa 2 ilitha (ukulungelelana, kodwa hayi ezinetyuwa kakhulu) amanzi ngokubambisana kunye amacephe-3 (kuxhomekeke kwimbono isisu nga phelisa ezimbini) amacephe sele oyithandayo oat bran. umsebenzi Physical (ukuhamba, ukukhwela ibhayisikile marathon kunye nokhuphiswano lokuhamba) nazo ziya kuba imikhwa emihle kwixesha elizayo.

umthetho Dyukanovskim yegolide iba ukusetyenziswa ngokupheleleyo yetyuwa. Eyona nto ibalulekileyo, enyanisweni, ngoko ke isiqalelo equlethwe imveliso, ngoko kongezwe rhoqo imali-olusebenzayo eqhelekileyo yokusebenza posledieticheskogo yomzimba.

isiphelo

Ngoku uyazi ukuba yintoni na Dukan Ukudla, izigaba ezine kwindlela yokutya, siye zaveza. Ukuba ucinga ukuba unayo ezimbalwa wayedla ezongezelelweyo (5 okanye ngaphezulu), unga zama nkqubo onjalo unikezelo amandla.