Zakudya za Ducan - 5 kg m'masiku 7

Ma calorie apakati tsiku ndi tsiku ndi 950 Kcal.

Zakudya za a Dukan sizakudya zenizeni (monga buckwheat), koma zimatanthauza machitidwe azakudya (monga chakudya cha Protasov). Wolemba njirayi, Mfalansa Pierre Dukan, wazaka zoposa 30 wazakudya zamagetsi, zomwe zapangitsa kuti pakhale njira yothandiza yochepetsera thupi.

Zakudya za Ducan zimatengera zakudya zomwe zili ndi mapuloteni ambiri komanso zakudya zochepa zama carbohydrate, monga nsomba, nyama yowonda ndi mazira. Izi mankhwala akhoza kudyedwa popanda zoletsa mu gawo loyamba la zakudya. Zakudya zamapuloteni zokhala ndi ma carbohydrate ochepa sizikhala ndi zopatsa mphamvu zambiri ndipo zimathandizira kuchepetsa njala. Mlembi wa zakudya amachepetsa nthawi ya gawo loyamba kuti asapitirire masiku 7, mwinamwake kuwonongeka kosavomerezeka kwa thanzi kungayambitsidwe.

Zakudyazi zimakwanira bwino m'moyo wamakono, pomwe magwiridwe antchito apamwamba ndi kusinkhasinkha kumafunika tsiku lonse, zomwe zimakhala zovuta kuzikwaniritsa pazakudya zina zotsika kwambiri (monga chokoleti).

Kutalika kwa chakudya cha a Ducan kumatha kufikira miyezi ingapo, ndipo menyu yazakudya ndiyosiyanasiyana komanso kuwonda sikuphatikizidwa ndi kupsinjika kwa thupi. Ndipo kwa nthawi yayitali, thupi limazolowera zakudya zatsopano, zachilendo, mwachitsanzo, kagayidwe kabwino kamakhala koyenera.

General Zofunikira pakudya kwa Dr. Ducan:

• tsiku lililonse muyenera kumwa osachepera 1,5 malita a madzi wamba (osakhala ndi kaboni komanso osapaka mchere);
• tsiku lililonse onjezani chimanga cha oat pachakudya (kuchuluka kudzadalira gawo lazakudya);
• kuchita masewera a m'mawa tsiku lililonse;
• kuyenda osachepera mphindi 20 mumlengalenga tsiku lililonse.

Zakudya za Ducan zimakhala ndi magawo anayi odziyimira pawokha, omwe ali ndi zofunikira pazakudya komanso zomwe zimagwiritsidwa ntchito. Zikuwonekeratu kuti kuchita bwino komanso kuchita bwino kumatengera kutsata kwathunthu komanso kolondola pazofunikira pagawo lililonse lazakudya:

• gawo kuzunzidwa;
• siteji kusinthana;
• gawo kumangiriza;
• gawo kukhazikika.

Gawo loyamba la chakudya cha a Ducan - "kuukira"

Gawo loyamba la zakudya limadziwika ndi kuchepa kwakukulu kwa voliyumu komanso kuwonda mwachangu. Gawo loyamba lili ndi zofunikira kwambiri pazakudya ndipo ndikofunikira kwambiri kuti muzikwaniritsa zonse mosasunthika, chifukwa kuchepa konse kwa chakudya chonse kumatsimikizika panthawiyi.

Monga gawo lazakudya panthawiyi, chinthu choyamba chimaperekedwa kuzinthu zomwe zimakhala ndi mapuloteni ambiri - izi ndi nyama ndi mkaka wambiri wofufumitsa wokhala ndi mafuta ochepa (opanda mafuta).

Pakadali pano, chizungulire, pakamwa pouma komanso zizindikilo zina za kuwonongeka kwaumoyo ndizotheka. Izi zikuwonetsa kuti chakudyacho chikugwira ntchito ndipo kutayika kwa minofu ya adipose ikuchitika. chifukwa Kutalika kwa gawo ili uli ndi malire okhwima ndipo umadalira moyo wako - ngati thupi lako sililandira chakudyacho, chepetsa nthawi yayitali mpaka pang'ono, ngati ukumva bwino, uwonjezere nthawi yayitali mpaka kumapeto mumtundu wanu wonenepa kwambiri:

• Kulemera kwambiri mpaka makilogalamu 20 - nthawi yoyamba ndi masiku 3-5;
• onenepa kuchokera makilogalamu 20 mpaka 30 - kutalika kwa gawo ndi masiku 5-7;
• onenepa kuposa makilogalamu 30 - Kutalika kwa gawo loyamba ndi masiku 5-10.

Kutalika kwakukulu Gawo loyamba lisakhale loposa masiku khumi.

Zakudya zololedwa mu gawo la zakudya za Ducan Phase XNUMX:

• onetsetsani kuti mwadya 1,5 tbsp / l wa chinangwa tsiku lililonse;
• onetsetsani kuti mukumwa osachepera 1,5 malita a madzi wamba (osakhala ndi kaboni komanso osapaka mchere) tsiku lililonse;
• ng'ombe yowonda, nyama ya akavalo, nyama yamwana wang'ombe;
• impso ndi chiwindi cha ng'ombe;
• nyama yopanda khungu ya nkhuku ndi nkhuku;
• lilime la ng'ombe kapena nyama yamwana wang'ombe;
• nsomba zilizonse;
• mazira;
• nsomba iliyonse (yophika, yotentha kapena yokazinga);
• skim mkaka mankhwala;
• anyezi ndi adyo;
• nyama yotsika (mafuta ochepa);
• Mutha kuwonjezera viniga, mchere, zokometsera ndi zonunkhira pa chakudya.

Zakudya zonse zololedwa patsikulo masana zimatha kusakanizidwa momwe mumafunira.

Pachigawo choyamba, tiyenera kuchotsedwa:

• shuga
• tsekwe
• bakha
• nyama ya kalulu
• nkhumba

Gawo lachiwiri la zakudya za Dr. Ducan - "kusinthana"

Gawoli lidatchedwa dzina chifukwa cha dongosolo lazakudya, pomwe mindandanda yazakudya ziwiri "protein" ndi "protein yokhala ndi masamba" amasintha mofanana. Ngati kulemera kopitilira muyeso kunali kochepera makilogalamu 10 musanayambe kudya, mtundu wosinthira ukhoza kutalikitsidwa kapena kufupikitsidwa nthawi iliyonse. Zitsanzo mungachite:

• tsiku limodzi la mapuloteni - tsiku lina "masamba + mapuloteni"
• "protein" yamasiku atatu - masiku atatu "masamba + mapuloteni"
• "mapuloteni" masiku asanu - masiku asanu "masamba + mapuloteni"

Ngati, musanayambe kudya, kulemera kwakukulu kunali kopitilira 10 kg, ndiye kuti njira yosinthira ndi masiku 5 kapena 5 okha (mwachitsanzo masiku asanu a "protein" - masiku asanu a "masamba + mapuloteni").

Kutalika kwa gawo lachiwiri la chakudya cha a Ducan kumadalira kulemera komwe kunatayika mgawo loyamba la zakudya molingana ndi chilinganizo: 1 kg ya kulemera gawo loyamba - masiku 10 mgawo lachiwiri la "kusinthana". Mwachitsanzo:

• Kuchepetsa thupi kwathunthu mgawo loyamba 3 kg - kutalika kwa gawo lachiwiri masiku 30
• kuonda m'gawo loyamba makilogalamu 4,5 - Kutalika kwa gawo lina masiku 45
• kuonda gawo loyamba la zakudya 5,2 makilogalamu - Kutalika kwa gawo lina masiku 52

Pa gawo lachiwiri, zotsatira za gawo loyamba ndizokhazikika ndipo chakudyacho chimakhala chabwinobwino. Cholinga chachikulu cha gawoli ndikuletsa kubwerera kwa ma kilogalamu omwe adatayika mgawo loyamba.

Mndandanda wa gawo lachiwiri la zakudya za Ducan uli ndi zinthu zonse kuyambira gawo loyamba la tsiku la "mapuloteni" ndi zakudya zomwezo ndi kuwonjezera masamba: tomato, nkhaka, sipinachi, nyemba zobiriwira, radishes, katsitsumzukwa, kabichi, udzu winawake. , biringanya, zukini, bowa, kaloti, beets, tsabola - kwa tsiku malinga ndi "masamba + mapuloteni" menyu. Masamba amatha kudyedwa mumtundu uliwonse komanso njira yokonzekera - yaiwisi, yophika, yophika kapena yophika.

Zakudya zololedwa mu Ducan Diet Phase II:

• makamaka tsiku lililonse onjezerani 2 tbsp pachakudya. supuni ya oat chinangwa
• mokakamizidwa tsiku lililonse imwani osachepera 1,5 malita a madzi wamba (osakhala ndi kaboni komanso osakhala amchere)
• mankhwala onse a menyu a gawo la "attack".
• masamba opanda wowuma
• tchizi (mafuta osakwana 6%) - 30 gr.
• zipatso (mphesa, yamatcheri ndi nthochi siziloledwa)
• koko - 1 tsp
• mkaka
• wowuma - 1 tbsp
• gelatin
• kirimu - 1 tsp
• adyo
• ketchup
• zonunkhira, adjika, tsabola wotentha
• mafuta azamasamba owotchera (kwenikweni madontho atatu)
• gherkins
• mkate - magawo awiri
• vinyo woyera kapena wofiira - 50 g.

Zambiri gawo lachiwiri mankhwala sayenera kusakaniza monga zopangira kuyambira gawo loyamba - kuchokera kwa iwo mutha kusankha zinthu ziwiri zokha tsiku lililonse. Pankhaniyi, zinthu za gawo loyamba, monga kale, zimasakanikirana mosasamala.

Gawo lachiwiri liyenera kuchotsedwa:

• mpunga
• mbewu
• peyala
• mphodza
• nyemba zazikulu
• nandolo
• mbatata
• pasta
• nyemba
• chimanga

Gawo lachitatu la chakudya cha a Ducan - "kuphatikiza"

Gawo lachitatu, kulemera komwe kumapezeka mgawo ziwiri zoyambirira kumakhazikika. Kutalika kwa gawo lachitatu la zakudya kumawerengedwa, komanso kutalika kwa gawo lachiwiri - malinga ndi kulemera kochepera pagawo loyamba la zakudya (kwa 1 kg ya kulemera koyamba mgawo loyamba - masiku 10 gawo lachitatu la "kuphatikiza"). Menyu imayandikira kwambiri kuposa masiku onse.

Gawo lachitatu, muyenera kutsatira lamulo limodzi: mkati mwa sabata tsiku limodzi liyenera kugwiritsidwa ntchito pazosankha za gawo loyamba (tsiku la "protein")

Zakudya zololedwa mgulu lachitatu la Dr. Ducan:

• makamaka tsiku lililonse onjezerani 2,5 tbsp. supuni ya oat chinangwa chakudya
• tsiku lililonse ndichofunika muyenera kumwa osachepera 1,5 malita a madzi wamba (osadukiza komanso opanda kaboni)
• mankhwala onse a menyu gawo loyamba
• masamba onse a gawo lachiwiri
• zipatso tsiku lililonse (kupatula mphesa, nthochi ndi yamatcheri)
• Magawo 2 a mkate
• tchizi wonenepa kwambiri (40 g)
• mungathe mbatata, mpunga, chimanga, nandolo, nyemba, pasitala ndi zakudya zina zowuma - kawiri pa sabata.

Mutha kudya chilichonse chomwe mukufuna kawiri pa sabata, koma m'malo modya kamodzi (kapena m'malo kadzutsa, kapena nkhomaliro, kapena chakudya chamadzulo).

Gawo lachinayi la chakudya cha a Ducan - "kukhazikika"

Gawo ili siligwirizananso mwachindunji ndi zakudya zomwezo - chakudyachi ndi cha moyo wonse. Pali zovuta zinayi zokha zomwe muyenera kutsatira:

1. tsiku lililonse ndikofunikira kumwa osachepera 1,5 malita a madzi wamba (osakhala ndi kaboni komanso osapaka mchere)
2. onetsetsani kuwonjezera 3 tbsp chakudya tsiku lililonse. supuni ya oat chinangwa
3. tsiku lililonse chakudya chama protein, masamba ndi zipatso, kagawo ka tchizi, magawo awiri a mkate, zakudya zilizonse ziwiri zokhala ndi wowuma kwambiri
4. Limodzi mwa masiku a sabata liyenera kugwiritsidwa ntchito pazosankha kuyambira gawo loyamba (tsiku la "protein")

Malamulo anayi osavuta awa azithandiza kulemera kwanu mkati mwa malire ena mwa kudya chilichonse chomwe mungafune masiku asanu ndi limodzi otsalawa sabata.

Ubwino wa zakudya za Ducan

1. Chofunikira kwambiri kuposa chakudya cha a Ducan ndikuti mapaundi omwe adatayika sanabwezeretsedwe. Ngakhale kubwerera ku regimen yanthawi zonse pambuyo pa kudya sikuyambitsa kunenepa kwa nthawi yayitali (muyenera kutsatira malamulo 4 osavuta).
2. Kuchita bwino kwa chakudya cha Ducan ndikokwera kwambiri ndikuwonetsa ma 3-6 kg pa sabata.
3. Zakudya zoletsa ndizotsika kwambiri, kotero kuti zitha kuchitika kunyumba, nthawi yopuma nkhomaliro kuntchito, komanso mu cafe ngakhalenso malo odyera. Ngakhale mowa ndi wovomerezeka, kuti musakhale nkhosa yakuda, kuyitanidwa ku chikumbutso kapena phwando logwirizana.
4. Zakudyazo ndizotetezeka momwe zingathere - sizikuphatikiza kugwiritsa ntchito mankhwala aliwonse owonjezera kapena kukonzekera - chilichonse chomwe chimapangidwa ndichachilengedwe.
5. Palibe choletsa kuchuluka kwa chakudya chomwe chimadyedwa (ndi ochepa okha omwe angadzitamande za izi - buckwheat, zakudya za Montignac ndi Atkins diet).
6. Palibe malire okhwima pa nthawi yodyera - iyenera onse omwe amadzuka m'mawa komanso omwe amakonda kugona.
7. Kuchepetsa thupi ndikofunikira kuyambira m'masiku oyambilira a zakudya - mumatsimikiza kuti ndiwothandiza kwambiri. Kuphatikiza apo, kuchita bwino sikuchepera, ngakhale zakudya zina sizikuthandizaninso (monga zakudya zamankhwala).
8. Zakudya ndizosavuta kutsatira - malamulo osavuta safuna kuwerengera koyambirira kwa menyu. Ndipo kuchuluka kwazinthu kumapangitsa kuti athe kuwonetsa maluso awo ophikira (izi ndi za omwe amakonda kuphika ndi kudya).

Kuipa kwa chakudya cha a Ducan

1. Zakudya zimachepetsa kuchuluka kwamafuta. Lankhulani ndi dokotala wanu za zakudya zomwe mungasankhe komanso zoletsa. Mwina pangafunike kusintha menyu ndi zowonjezera zowonjezera mafuta a masamba (mwachitsanzo, maolivi).
2. Monga zakudya zonse, zakudya za Dr. Ducan sizokwanira - chifukwa chake, ndikofunikira kutenga vitamini ndi mchere.
3. Gawo loyamba la zakudya ndizovuta (koma mphamvu yake ndi yayikulu panthawiyi). Pakadali pano, kutopa kowonjezeka ndikotheka.
4. Zakudya zimafuna kudya kwa oat chinangwa tsiku lililonse. Izi sizikupezeka paliponse - kuitanitsa musanaperekedwe kungafunike. Zachidziwikire, pankhaniyi, dongosololi liyenera kuyikidwiratu, poganizira nthawi yokonzekera ndi kutumiza.

Kuchita bwino kwa chakudya cha a Ducan

Zotsatira zenizeni zimatsimikiziridwa ndi zamankhwala. Kuchita bwino pankhaniyi kumatanthauza kukhazikika kwa kulemera kwakanthawi pakadutsa nthawi ziwiri: woyamba kuchokera miyezi 6 mpaka 12 ndipo wachiwiri kuchokera miyezi 18 mpaka zaka 2 ndi zotsatirazi:

• kuyambira miyezi 6 mpaka 12 - 83,3% yokhazikika
• kuyambira miyezi 18 mpaka zaka ziwiri - 2% yokhazikika

Detayi imatsimikizira kuti zakudya zimachita bwino kwambiri, chifukwa ngakhale zaka 2 zitatha, 62% ya omwe adadutsamo adakhalabe pamlingo wopezedwa pakudya.