Zakudya za a Ducan

Zakudya za Ducan ndi njira yamakono yochepetsera thupi potengera kudya zakudya zama protein ambiri. Kugwiritsa ntchito mphamvuyi sikungangolepheretsa kunenepa, komanso kuchotsa kulemera kwakukulu kwa 1,5 mpaka 50kg.

Mliri weniweni wazaka za zana la 21, womwe wasandutsa akapolo anthu oposa mamiliyoni mazana atatu padziko lonse lapansi, ndiwo kunenepa kwambiri. Malinga ndi WHO, chiwerengero cha anthu onenepa chikuchulukirachulukira chaka chilichonse, zomwe zikuwopseza moyo wa anthu.

Ngati simutenga nthawi yake yomwe ikufuna kuthetsa mapaundi owonjezera, kunenepa kwambiri kungayambitse zotsatirazi: kukula kwa matenda a shuga a mtundu wa 2, matenda oopsa, nyamakazi, osteochondrosis, matenda a ndulu, angina, atherosclerosis, kuwonongeka kwa m'mimba, kuponderezana. ntchito yobereka, kuwonjezeka kwa chiopsezo cha matenda a mtima, kupuma movutikira.

Kunenepa kosalamulirika kumafupikitsa moyo wa munthu. Ichi ndichifukwa chake ndikofunikira kulowa munkhondo yolimbana ndi mapaundi owonjezera munthawi yake, pambuyo pa seti ya "redundant" 10-20kg. Pakati pa anthu onenepa nthawi zambiri funso "momwe mungachepetse thupi" molondola, popanda kuvulaza thanzi.

Pakalipano, imodzi mwa njira zothandiza kwambiri zothanirana ndi kilogalamu zonyansa ndi zakudya za Dr. Ducane, zomwe, mosiyana ndi mono-diet, zimakhala ndi zakudya zosiyanasiyana ndipo zimakhala zabwino kwa iwo omwe amakonda kudya.

mwachidule

Mfundo ya zakudya za Dukan zimachokera ku kudya zakudya zomanga thupi zomwe zimatengedwa mosavuta m'thupi, zomwe zimapangitsa kuti thupi likhale lolemera kwambiri. Kuphatikiza apo, pakuchepetsa thupi, matumbo am'mimba amatsukidwa ndi poizoni komanso poizoni, komanso kusintha kwa metabolism. Zopangira zazikulu za njirayi ndi chinangwa, masamba, nsomba zamafuta ochepa, nyama yowonda (nkhuku, Turkey).

Pa kuwonda, ndikofunika kufufuza poyamba mndandanda wa mankhwala ololedwa ndi oletsedwa omwe angathandize kubweretsa pafupi kapena, mosiyana, kulekanitsa kuonda kwa chiwerengero chamtengo wapatali pamiyeso.

Pakafunika kugwetsa 2-4 makilogalamu, chakudya chapadera cha Dyukan chapangidwa kwa masiku 7, chomwe chimapangidwira kufulumizitsa kagayidwe kachakudya kuti apeze zotsatira zomwe akufuna. Panthawi imodzimodziyo, kuonjezera nthawi yake paokha ndikoletsedwa, chifukwa kungayambitse vuto lalikulu ku thanzi. Ndi 5-10 makilogalamu onenepa, muyenera kulabadira zakudya za Dukan kwa mwezi umodzi, zomwe zimaphatikizapo kukhetsa pang'onopang'ono kwa misa, ndikulemekeza zakudya zoyenera komanso masewera olimbitsa thupi.

Chifukwa chakuti palibe owonjezera kuchuluka kwa zopatsa mphamvu mu mapuloteni otsika zimam`patsa chakudya, izo mwangwiro kuzimitsa kumverera kwa njala, amakhalabe mkulu ntchito ndi ndende chidwi masana.

Kuti mukhale ndi mphamvu yochepetsera thupi, mukamagwiritsa ntchito zakudya za Dukan, zotsatirazi ziyenera kutsatiridwa:

• kuchita masewera olimbitsa thupi m'mawa tsiku lililonse, yendani kwa mphindi 20 kwa mphindi imodzi;
• onjezerani madzi okwanira 2l patsiku;
• monga tsiku ndi tsiku zakudya oat chinangwa, pamene chiwerengero chawo mwachindunji amadalira siteji ya zakudya.

Malinga ndi maphunziro, mphamvu ya kuonda mwa njira iyi yatsimikiziridwa ndi akatswiri. Monga lamulo, kuchepa kwa kunenepa kwambiri kumasiyana kuchokera ku 0,5 mpaka 30kg kapena kupitirira apo, pamene 83,3% ya milandu, pambuyo pa miyezi 6-12, pambuyo pa kutha kwa chakudya cha mapuloteni, kukhazikika kwa thupi kumachitika.

Kutalika kwa zakudya zimadalira kulemera kwakukulu ndi makhalidwe a munthu wamoyo.

Mwa mtundu wa zosakaniza ntchito mapuloteni njira ndi mitundu iyi:

• Dyukan nyama zakudya;
• wosadya masamba.

Njira yopangira zakudya za ducane imakhala ndi magawo anayi:

• "Attack";
• "Alternating" kapena "Cruise";
• "Kukonza" kapena "Consolidation";
• "Stabilization".

Gawo lirilonse liri ndi menyu, nthawi, mndandanda wazinthu zoletsedwa komanso zovomerezeka.

Ubwino ndi kuipa kwa njira

Zakudya za Dyukan zimaphatikizapo kugwiritsa ntchito zinthu zachilengedwe zokhazokha zomwe zimapindulitsa thupi ndi mavitamini ndi mchere wofunikira. Komabe, dongosolo mphamvu imeneyi ali ena ubwino ndi kuipa, contraindications kuti n'kofunika kuganizira m`kati kuonda.

Ubwino wa njira

1. Kukhazikika kwa kulemera ndi kusunga zotsatira kwa nthawi yaitali.
2. Chitetezo.
3. Kuchita bwino kwambiri. Polemekeza zakudya ndi zofunikira zofunika, kuchepa thupi pa sabata kudzakhala kuchokera 1,5 mpaka 6kg.
4. Palibe zoletsa kuchuluka kwa chakudya chomwe chimadyedwa komanso nthawi yodya.
5. Kuwonda kwakukulu kuyambira masiku oyambirira.
6. Mndandanda wambiri wazinthu, kugwiritsa ntchito komwe kumalola osati kungotaya thupi mwachangu komanso mopanda ululu, komanso kukonzekera zokometsera zophikira popanda kupereka mawonekedwe.

Zakudya zamapuloteni za Dyukana zimachotsa mwayi wogwiritsa ntchito zowonjezera mankhwala owonjezera kuwonda, zomwe zimawononga thupi.

Zakudya za Pierre Ducane, mwa njira zina zochepetsera kunenepa kwambiri, zimakhala ndi mawonekedwe apadera - zimakulolani kuti muzichita kunyumba, kuntchito, paulendo wamalonda, kumalo odyera kapena kumalo odyera. Kuti muchite izi, ndikwanira kudziwa zinthu zomwe zimaloledwa pamagawo.

Kuipa kwa zakudya zama protein

1. Kudya mafuta ochepa. Nthawi yomweyo, kuperewera kwawo m'thupi kungayambitse kuwonongeka kwa khungu, kukula kwa atherosulinosis, kusokonezeka kwa kagayidwe ka mafuta m'thupi, kulepheretsa ntchito yakubala, komanso kuwonongeka kwa dongosolo lamanjenje.
2. Kusalinganika kwazakudya, kufunikira kogwiritsa ntchito ma vitamini-mineral complexes nthawi yonse yochepetsera thupi.
3. Kuvuta kwa kuledzera kwa chamoyo ku zakudya zatsopano, chifukwa chake, kumachepetsa mphamvu ya munthu, kumawonjezera kutopa.

Zakudya za Dyukan, mosalephera, zimaphatikizapo kugwiritsa ntchito oat bran tsiku ndi tsiku.

Nthawi zambiri kumadera akutali kuchokera mumzindawu amatha kukumana ndi zovuta ndikupeza mankhwalawa, chifukwa chake musanayambe kuonda, muyenera kusungirako kaye. Izi zidzathetsa kudalira kugwetsa kilogalamu pa nthawi yobereka ya bran.

Malingaliro a akatswiri ndi contraindications

Poganizira ndemanga zochokera kwa madokotala, mphamvu za njira ya Dr. Dukan ndi:

• makwerero amphamvu opangidwa bwino, omwe ndi kukhalapo kwa magawo "kuphatikiza" ndi "kukhazikika", zomwe zimathandizira kusungidwa kwa zizindikiro za kulemera kwatsika;
• kutsika kwaukali kwa pulogalamuyi, chifukwa cha izi, podutsa njirayo, munthu amakumana ndi kupsinjika kochepa m'maganizo;
• kufunika kochita masewera olimbitsa thupi;
• kusowa kwa nthawi "X", pambuyo pake amaletsedwa kudya.

Mbali zofooka za zakudya zimatha kukhala chifukwa cha kusowa kwa zakudya m'thupi, chifukwa chake, kuchepa kwa chitetezo cha mthupi.

Ngakhale ubwino wosatsutsika wa njira iyi ndi ndemanga zabwino za kuchepetsa thupi, ndondomeko ya Dukan imatsutsana ndi anthu omwe ali ndi matenda awa:

• impso kulephera;
• hydronephrosis;
• cholecystitis;
• matenda oopsa;
• kulawa;
• mavuto ndi dongosolo lamtima;
• zilonda zam'mimba;
• matumbo dyskinesia;
• pyelonephritis;
• atherosulinosis;
• kuchulukidwe.

Kuonjezera apo, ndizosafunika kwambiri kuti zakudya za Dyukan Lebedev zigwiritsidwe ntchito paunyamata kapena anthu omwe ntchito yawo ikugwirizana ndi kuwonjezeka kwa maganizo ndi kuika chidwi (mwachitsanzo, madokotala, madalaivala).

Pankhani yogwiritsira ntchito njira iyi yochepetsera thupi, m'pofunika kutenga chithunzi musanayambe ndi pambuyo pake, izi zidzakuthandizani kuyesa mphamvu ya zakudya zamapuloteni kumapeto kwa siteji yokhazikika.

Musanayambe kuwonda, ndikofunikira kudziwa kulemera koyenera, kutengera mawonekedwe a thupi, jenda, zaka, kutalika, komanso kuchuluka kwa ntchito za tsiku ndi tsiku.

Izi zidzathandiza dongosolo lopangidwa mwapadera - chowerengera cha zakudya cha Dukan.

Tiyeni tikambirane mwatsatanetsatane magawo omwe njirayi ili, nthawi yawo, menyu ya tsiku lililonse, mndandanda wazinthu zomwe zimaloledwa kapena zoletsedwa kuti zigwiritsidwe ntchito panthawi yake.

Gawo # 1 - Kuwukira

Gawo loyamba la kuwonda ndi njira ya mapuloteni limadziwika ndi kuwonda mofulumira komanso kuchepa kwakukulu kwa voliyumu. Mwa magawo anayi, siteji ya "Attack" ili ndi zofunika kwambiri, zomwe ziyenera kuchitidwa bwino, chifukwa ndi nthawi imeneyi kuti kutayika kwathunthu kwa kulemera kwa thupi kumatsimikiziridwa mu zakudya zonse za Ducan.

Nthawi zambiri pakuwonda, ongoyamba kumene amakumana ndi vuto la momwe angayambire kulimbana ndi ma kilogalamu oyipa komanso zomwe mungadye mukamadya. Ganizirani mafunsowa mwatsatanetsatane.

"Attack" ndi katundu wamphamvu wa thupi ndi mapuloteni, omwe amathandizira kusintha kwa kagayidwe kachakudya ndi mpumulo wofulumira kuchokera kuzinthu zamafuta. Mu gawo ili, amaloledwa kuphatikiza zakudya zamapuloteni muzakudya zopanda malire. Panthawi imodzimodziyo, ndikofunika kuphika mbale zonse pa grill kapena kuphika kwa anthu awiri, osagwiritsa ntchito mafuta, zomwe sizidzaphatikizapo kugwiritsa ntchito zakudya zopatsa mphamvu kwambiri pazakudya.

Gawo loyamba limaletsa kwathunthu kudya zakudya zamasamba, limaletsa kugwiritsa ntchito mchere ndi zokometsera pophika. Zakudya za oyamba kumene amalola kugwiritsa ntchito nyama mu mawonekedwe ake oyera, nsomba, nsomba, yaiwisi ndi yophika mazira, skim mkaka mankhwala.

Zomwe zimafunikira kuti muchepetse thupi pa siteji ya "Attack" ndikugwiritsa ntchito oat bran awiri osachepera 1,5 Art. spoons patsiku ndi zakumwa zambiri, osachepera 2l. madzimadzi patsiku.

Monga lamulo, siteji ya Attack imadziwika ndi kuchuluka kwa kutopa, kufooka, kukwiya, njala, kukhumudwa komanso kuuma pakamwa. Ichi ndichifukwa chake pakadali pano simuyenera kuchita masewera olimbitsa thupi olemetsa, ndikokwanira kuti muchepetse kutentha komanso kuyenda.

Pofuna kupewa kutopa kwa thupi panthawiyi, ndikofunikira kuphatikiza mavitamini muzakudya.

Menyu ya gawo lowukira sabata

Tsiku nambala 1

• kadzutsa - nyama, mazira, khofi kapena tiyi;
• chakudya chamasana - mkate wa chinangwa, supu;
• tiyi madzulo - meringue kapena kanyumba tchizi casserole;
• chakudya chamadzulo - tiyi wobiriwira kapena zitsamba, nyama yophika.

Tsiku nambala 2

• kadzutsa - madzi amchere kapena tiyi, zikondamoyo za chinangwa;
• chakudya chamasana - dzira lophika, supu ndi nyama yowonda (mwana wang'ombe, ng'ombe);
• tiyi wambiri - yogurt yamafuta ochepa;
• chakudya chamadzulo - nsomba za nthunzi kapena crustaceans.

Tsiku nambala 3

• kadzutsa - tiyi, nsomba, mazira ophwanyidwa;
• chakudya chamasana - mkaka wosakanizidwa, cutlets nkhuku;
• Chakudya chamasana - yogurt kapena kefir, kanyumba tchizi;
• Chakudya chamadzulo - clams kapena salimoni yamchere.

Tsiku nambala 4

• kadzutsa - tiyi wobiriwira, tchizi wosungunuka, mkate wa chinangwa;
• chakudya chamasana - supu;
• tiyi madzulo - khofi, kanyumba tchizi casserole;
• chakudya chamadzulo - nyama ya kalulu, steamed, kefir.

Tsiku nambala 5

• kadzutsa - yogurt, mazira awiri owiritsa;
• chakudya chamadzulo - kefir, nkhuku chiwindi kapena nsomba patties;
• chotupitsa - ham wowonda kapena kanyumba tchizi, mkaka wosakanizidwa;
• chakudya chamadzulo - tiyi wa zitsamba, bakha / tsekwe / turkey fillet, tchizi wosungunuka.

Tsiku nambala 6

• kadzutsa - mazira ophwanyidwa, khofi, timitengo tiwiri ta nkhanu;
• chakudya chamasana - wowonda nkhuku msuzi ndi meatballs;
• chotupitsa chamadzulo - yogurt, chinangwa;
• Chakudya chamadzulo - gluten (2 tbsp), tiyi wobiriwira, nsomba zam'madzi.

Tsiku nambala 7

• kadzutsa - kanyumba tchizi casserole, khofi;
• chakudya chamasana - mkate wa chinangwa, parsley, supu ya nsomba;
• madzulo akamwe zoziziritsa kukhosi - kuwala kanyumba tchizi mchere, tiyi;
• chakudya chamadzulo - kefir kapena mkaka wosakanizidwa, cutlets nkhuku.

Zakudya zoperekedwa malinga ndi Dukan zitha kusinthidwa, kutengera momwe thanzi liri, mwachitsanzo, kuchepetsedwa popanga menyu kwa masiku atatu. Mwachitsanzo, chakudya chimatha kusinthidwa kapena kudya mpaka katatu patsiku. Kusiyanitsa zakudya, maukonde amapereka mbale zopangidwa mwapadera - "maphikidwe a gawo loyamba".

Kutalika kwa gawo la "Attack" kumasiyana m'masiku 3-10 ndipo zimatengera kulemera kwakukulu: mpaka 20 kg - masiku 3-5, kuyambira 20 mpaka 30 kg - masiku 5-7, kupitirira 30 kg - 7-10. masiku.

Zakudya zambiri zololedwa zimatha kuphikidwa mu hob, mu uvuni, mu chophika chocheperako, chophikira chopopera, chowiritsa kawiri.

Gawo # 2 - Kusinthana kapena Kuyenda

Chimodzi mwamagawo ofunikira kwambiri pakuwonda molingana ndi njira ya Dukan ndiulendo wapamadzi. Chofunika kwambiri cha sitejiyi chagona mu kusintha kwa mapuloteni-masamba, masiku a mapuloteni. Kutalika kwa gawo lachiwiri kumadalira kulemera komwe kunatayika panthawi ya nkhondo ndipo kumatsimikiziridwa pamaziko a kuwerengera: 1 kg ya kulemera kwake yomwe inatayika pa gawo loyamba ikufanana ndi masiku 10 pa Cruise siteji.

Ngati mukufunika kutsika mpaka 10 kg, kusinthana kwa mapuloteni, mapuloteni ndi masiku a masamba kungakhale 1: 1, 2: 2, 3: 3, kupitirira 10kg - 5: 5. Chachiwiri, ndikofunika kukaonana. ndi dokotala kale, popeza dongosololi limakhudza kwambiri thupi, zomwe zingayambitse kuwonongeka kwa thanzi la munthu wochepa thupi.

Panthawi imodzimodziyo, kuchepetsa thupi kumapita pang'onopang'ono kusiyana ndi nthawi ya "Attack" ndipo kumangoyenda pang'onopang'ono monga chotsatira, kupanga 1 kg ya kulemera kwatsika pa sabata.

Ndondomeko yotetezeka komanso yothandiza kwambiri pagawo la Cruise ndikugawa kwa 1: 1 kapena 2: 2.

Gawo lachiwiri likupatula kugwiritsa ntchito zakudya zokhuthala monga mapeyala, atitchoku, mbatata, chimanga, mphodza, nyemba, nyemba, mpunga, chimanga ndi mafuta. Ndizoletsedwa kudya mayonesi, zokometsera ndi makeke okwera mafuta. Pa nthawi yomweyi, paulendo wapamadzi, kulandira masamba obiriwira amaloledwa. Ngati ndi kotheka, amatha kuthandizidwa ndi kutentha (kuphika, kuphika).

Zakudya zololedwa pazakudya pa Cruise gawo: 80 g vinyo wouma, 20 g wopanda mafuta ochepa 5%, mpiru, gherkins, 1 h. Supuni 3% kirimu, nyanja yamchere, 8 ma PC. nkhuni za nkhanu, gelatin, tsp xnum cocoa, udzu winawake, biringanya, tsabola wotentha, mafuta ochepa a lactic acid, chinangwa, radishes, katsitsumzukwa, nsomba zamchere, cheesecakes, nsomba, nyama yowonda, tomato, nkhaka, sipinachi, kaloti, beets, kabichi , nyemba zobiriwira, zukini, bowa, ndi zosakaniza zonse za menyu yowukira.

Mosiyana ndi gawo loyamba, pomwe kumwa kwa zinthu zama protein kunali kosawerengeka, gawo la 2 limaphatikizapo kutenga masamba m'magawo angapo komanso momwe angakhudzire kumverera kwa njala.

Popeza opindulitsa zimatha oat chinangwa, ndipo makamaka luso kumanga ndi mwachangu kuchotsa mafuta m`thupi, pa siteji ya alternate ndikofunika kudya zosachepera 2 Art. spoons tsiku lililonse.

Zitsanzo menyu gawo kusintha 1-1

Tsiku nambala 1

• kadzutsa - khofi, mazira, kaloti, mkate wa chinangwa;
• chakudya chamadzulo - nyama yamwana wang'ombe yopanda mafuta ochepa, supu yamasamba;
• tiyi madzulo - tiyi wa zitsamba, mikate ya tchizi;
• chakudya chamadzulo - saladi watsopano wa masamba, nyama yophika.

Tsiku nambala 2

• kadzutsa - kanyumba tchizi casserole, kefir;
• chakudya chamasana - hodgepodge;
• tiyi yamadzulo - khofi, sangweji ndi nsomba zokhala ndi mchere wambiri;
• chakudya chamadzulo - mkaka wosakanizidwa kapena yogurt, mpukutu wa nyama.

Tsiku nambala 3

• kadzutsa - yogurt, mazira, mkate
• chakudya chamadzulo - supu kapena nyama / masamba;
• tiyi madzulo - khofi, zikondamoyo kuchokera bran;
• chakudya chamadzulo - saladi ya masamba obiriwira, nkhuku cutlets.

Tsiku nambala 4

• kadzutsa - tiyi wa zitsamba, mazira ophika, beets yophika;
• chakudya chamasana - nsomba yophika, chinangwa;
• chotupitsa chamadzulo - cheesecakes;
• chakudya chamadzulo - supu ndi meatballs.

Tsiku nambala 5

• kadzutsa - nsomba ya mchere wochepa, khofi, mazira owiritsa;
• chakudya chamadzulo - "kabichi" saladi, Turkey nyama;
• tiyi madzulo - kanyumba tchizi casserole, kefir 0%;
• chakudya chamadzulo - tchizi wosungunuka, nsomba ndi masamba, tiyi.

Tsiku nambala 6

• kadzutsa - khofi, mikate ya tchizi;
• chakudya chamasana - mkate wa chinangwa, khutu;
• chotupitsa chamadzulo - saladi kuchokera ku crustaceans kapena mollusks;
• chakudya chamadzulo - nsomba yophika kapena nyama.

Tsiku nambala 7

• kadzutsa - nkhuku fillet, tomato ndi radish saladi;
• chakudya chamasana - supu ndi nyama yamwana wang'ombe;
• chotupitsa chamadzulo - mikate ya tchizi, khofi;
• chakudya chamadzulo - zukini mbale, kefir.

Cholinga chachikulu cha gawo lachiwiri la kuchepa kwa thupi la Ducane ndikusunga ndi kuphatikizira zotsatira za gawo loyamba, komanso kuyerekezera zakudya zomwe zili mwachizolowezi, popanda kubweza ma kilogalamu omwe adagwa panthawi ya "Attack".

Gawo # 3 - "Kukonza" kapena "Kuphatikiza"

Mu gawo lachitatu, kukhazikika kwa kulemera ndi kukhazikika kwa zotsatira zomwe zachitika m'zaka zam'mbuyomu zimachitika. Kutalika kwa siteji iyi kumatsimikizira kuchuluka kwa ma kilos omwe adatsitsidwa paulendo wapamadzi ndipo amatsimikiziridwa pamaziko a kuwerengera kuti masiku 1 a siteji yophatikizira amapezeka pa 10 kg ya kulemera kwa thupi.

Chofunikira pa gawo la "Consolidation" ndikusunga tsiku limodzi la "mapuloteni" pa sabata, komanso kudya tsiku lililonse kwa 2,5 ya supuni ya oat bran ndi 1,5 madzi oyeretsedwa.

Mwina, pakati pa nthawi zinayi za zakudya za Dukan, gawo lachitatu ndilovuta kwambiri, chifukwa thupi liri ndi "yo-yo effect" ndipo thupi limayesa kubwezeretsa kilos zomwe zatayika. Pachifukwa ichi, pali kuwonjezereka kwa njala, kukumbukira kumasokonekera, kutopa kumawonjezeka, kugwiritsa ntchito mphamvu kumachepa, kukula kwa msomali kumachepetsa, kumva kuzizira komanso kufunikira kwa kugona.

Mndandanda wazinthu zomwe zimaloledwa kugwiritsidwa ntchito panthawi yophatikiza:

• zipatso, zosaposa gawo limodzi patsiku, kupatula nthochi, mphesa;
• tchizi chamafuta ochepa - 40 g;
• mkate, magawo 2;
• wokondedwa;
• zonunkhira;
• nyemba, nandolo, mphodza;
• mpunga, chimanga;
• mbatata;
• chikwatu.

Kuonjezera apo, kudya kwamasamba tsiku ndi tsiku kuchokera ku gawo lachiwiri ndi zakudya zamapuloteni kuyambira koyamba, muzosakaniza zilizonse, koma pang'onopang'ono, zimaloledwa. Kukula kwakukulu kotumikira sikuposa 220. Maphikidwe ololedwa a ducans angapezeke pa intaneti.

Mbali yaikulu ya siteji "Consolidation" ndi mwayi kudya kamodzi kapena kawiri pa sabata kwa chakudya chamadzulo mwamtheradi chakudya chilichonse.

Ndikofunika kutsatira malamulo awiri:

• musadye kupitilira gawo limodzi loyamba, lachiwiri ndi mchere;
• nthawi pakati pa tchuthi chakudya ayenera kukhala osachepera 2 wa tsiku.

Menyu kwa masiku 7 a gawo la "Consolidation".

Tsiku nambala 1

• kadzutsa - tiyi, mikate ya tchizi;
• chakudya chamasana - mkate wonse wa tirigu, supu;
• tiyi madzulo - rhubarb;
• chakudya chamadzulo - mbatata yophika kapena phala la chimanga, cutlets nkhuku.

Tsiku nambala 2

• kadzutsa - khofi, casserole ndi zipatso;
• chakudya chamasana - mkate wa chinangwa, hodgepodge;
• chotupitsa chamadzulo - cheesecakes;
• chakudya chamadzulo - saladi ya masamba, nkhuku fillet.

Tsiku nambala 3

• kadzutsa - kanyumba kakang'ono ka mafuta, yogurt;
• chakudya chamasana - supu ya nsomba, nsomba yophika mafuta ochepa;
• tiyi madzulo - mousse wa masamba;
• chakudya chamadzulo - kefir, nyama yamwana wang'ombe.

Tsiku Nambala 4 (menyu yatsiku kuchokera pagawo la Attack)

• kadzutsa - mazira ophwanyidwa, khofi, zukini;
• chakudya chamasana - wowonda nkhuku msuzi ndi meatballs;
• chotupitsa chamadzulo - yogurt, chinangwa;
• chakudya chamadzulo - tiyi wobiriwira, nsomba zam'madzi.

Tsiku nambala 5

• kadzutsa - khofi, sangweji yowonda;
• chakudya chamasana - saladi, nyama yamwana wang'ombe cutlets;
• tiyi madzulo - zipatso;
• chakudya chamadzulo - frunchoza, nsomba yophika.

Tsiku №6

• kadzutsa - kanyumba tchizi, kefir, chimanga mkate;
• chakudya chamasana - hodgepodge, saladi;
• chotupitsa chamadzulo - cheesecakes;
• chakudya chamadzulo - mphodza zamasamba, mpunga.

Tsiku nambala 7

• kadzutsa - sangweji ndi salimoni yamchere, tiyi wobiriwira;
• chakudya chamasana - nsomba ndi masamba;
• tiyi madzulo - zipatso za goji;
• chakudya chamadzulo - saladi, turkey roll.

Muzakudya zomwe zili pamwambapa, mutha kusintha, mutapatsidwa zakudya zololedwa ndi zoletsedwa, pomwe pagawo la "Consolidation" ndikofunikira kuwonetsetsa kuti tsiku limodzi pa sabata linali lopanda mapuloteni.

Gawo #4 - Kukhazikika

Gawo lomaliza la zakudya za Dukan ndi Stabilization stage, yomwe imapereka chakudya chamoyo.

Ganizirani zolepheretsa zazikulu zomwe zili zofunika kuziganizira popanga mapangidwe ake.

1. Madzi. Kugwiritsa ntchito madzi oyeretsedwa osapangidwa ndi kaboni patsiku kuyenera kukhala osachepera 1,5 L.
2. Masewera. Kuti mukhalebe ndi mawonekedwe a minofu, muyenera kuchita masewera olimbitsa thupi m'mawa tsiku lililonse, yendani maola 0,5-2, mutenge masitepe 10 000 patsiku.
3. Oat chinangwa, ayenera kuwonjezeredwa ku chakudya mu kuchuluka kwa 3 Art. spoons / tsiku.
4. Tsiku la Mapuloteni. Kamodzi pa masiku 7, mphamvu ziyenera kukonzedwa molingana ndi mfundo ya gawo loyamba.
5. Zakudya zopatsa thanzi. Onetsetsani kuti mumadya kagawo kakang'ono ka tchizi tsiku ndi tsiku, mankhwala awiri "wokhuthala", magawo awiri a mkate, masamba, zipatso ndi zowonjezera mapuloteni.
6. Kusadya moyenera.
7. Chepetsani kudya nsomba, ndipo ndi bwino kuti m'malo mwa nsomba zina zam'nyanja.
8. Pewani zochitika zovuta.

Kutsatira malamulowa kudzalola kukhazikika ndi kusunga zotsatira mkati mwa malire ena, omwe amapezeka pazigawo zitatu. Mosiyana ndi njira zambiri, zomwe zimayang'ana kwambiri kugwiritsa ntchito zinthu za mono, zomwe mosakayikira zimabweretsa kuchepa kwa thupi, zakudya zatsopano za Dukan zimalola osati kungokwaniritsa zomwe mukufuna popanda kuwononga thanzi, komanso "kukhutitsa" ndi zinthu zothandiza. , komanso kusintha pang’onopang’ono kuti .

Kusokonezeka panthawi ya zakudya

Pankhani ya kuphwanya zakudya zoyenera malinga ndi lingaliro la Dukan, zotsatirazi ziyenera kuchitika, zomwe zingathandize kubwezeretsanso pulogalamu yochepetsera thupi popanda kuchepetsa mphamvu zake:

• masiku awiri otsatirawa kupanga mapuloteni;
• kuwonjezera nthawi ya "yosweka" gawo kwa masiku angapo;
• kuchepetsa kudya mchere;
• onjezani madzimadzi patsiku: madzi - mpaka 2 malita, tiyi wobiriwira - makapu 2;
• kuyenda kwa ola limodzi panthawiyi;
• onjezerani nthawi yogona.

Kutsatira zomwe zili pamwambazi kupangitsa kuti kuwonongeka kusakhale kowawa, kuchepetsa zotsatira za kupatuka pazakudya komanso kusavulaza thanzi.

Njira yamasamba malinga ndi Dyukan

Pankhani ya kusagwiritsidwa ntchito kwa nyama, njira yapadera yochepetsera thupi yapangidwa - chakudya cha Dukan kwa anthu odyetserako zamasamba, chomwe chimaphatikizapo kulowetsamo mapuloteni opangidwa ndi nyama ndi masamba. M'malo mwake, njirayi imasiyana ndi lingaliro "lokhazikika" popatula nsomba, nyama, offal, soseji ndi nsomba zam'madzi kuchokera pamenyu.

Panthawi ya "Attack" muzakudya, tikulimbikitsidwa kuganizira: kanyumba tchizi, yoghurt, kefir, tchizi chamafuta ochepa, tofu, okara, nyama ya soya, mkaka 0%. Pa siteji ya "Cruise" - bowa, dzungu, sipinachi, broccoli, nyemba, kabichi, kaloti, biringanya, tsabola ndi mankhwala a lactic acid. Pa siteji ya "Fixation", kugwiritsa ntchito zosakaniza zonse kuchokera ku magawo awiri oyambirira kumaloledwa, komanso magawo angapo a mkate, zoumba, prunes, mpunga, buckwheat, oatmeal.

Pofuna kusunga zotsatira zomwe zapindula, panthawi yokhazikika munthu akhoza kudya chakudya chokhazikika pamlingo wokwanira.

Mkhalidwe wofunikira pa gawo lachinayi ndikusunga puloteni tsiku limodzi pa sabata, komanso kudya kwa tsiku ndi tsiku kwa 4 Art. l oat bran, 1,5-2l madzi, masewera olimbitsa thupi.

FAQ

Kodi zakudya zama protein ndizabwino kwa amuna?

Njira ya Dukan idapangidwa kuti ichepetse thupi ndipo sizitengera jenda. Kudya koyenera molingana ndi dongosolo, masewera a tsiku ndi tsiku amatha kuchepa thupi pang'onopang'ono ndikuwongolera thanzi, mwa amuna ndi akazi.

Kodi ndingadye chivwende pazakudya za Ducan?

Panthawi ya "Attack", "Cruise", "Consolidation", tikulimbikitsidwa kuti tisadye zipatso, kupatula zipatso za Goji ndi Rhubarb, zomwe zimatha kudyedwa kuchokera ku gawo la "Alternation". Zipatsozi zimakhala ndi shuga wochepa wachilengedwe, ndi njira yabwino yothetsera kudzimbidwa ndipo imakhala ngati gwero la antioxidants. Mutataya mapaundi owonjezera ndikupeza kulemera koyenera, zimaloledwa kuphatikiza zipatso zotsatirazi muzakudya: mavwende, peyala, mango, kiwi, vwende, maapulo, pichesi, sitiroberi, raspberries.

Ndi mtundu wanji wa sweetener womwe ungatheke pazakudya za Dukan?

Aspartame, xylitol, sucralose, stevia.

Kodi uchi ungagwiritsidwe ntchito pazakudya za Dukan?

Ndizoletsedwa, chifukwa zimakhala ndi 100% ya shuga, zomwe siziloledwa kuwonjezeredwa ku zakudya zamapuloteni panthawi ya ndondomekoyi komanso mutataya thupi.

Kodi zakudya zowopsa za Dyukana ndi chiyani?

Panopa, akatswiri ena azakudya akuda nkhawa kuti njira iyi yochepetsera thupi imatha kuyambitsa kusokonezeka kwa kagayidwe kachakudya, ndiko kuti, kugwiritsa ntchito kwambiri zakudya zama protein okha, mavitamini osungunuka ndi mafuta sangathenso kuyamwa, zomwe zimapangitsa kuti thupi likhale lopanda calcium.

Ndikofunikira kwambiri kuchita izi kwa anthu omwe ali ndi matenda a shuga, chifukwa njira yotengera shuga kuchokera ku zipatso ndi ndiwo zamasamba imathamanga kwambiri kuposa momwe imatengedwa mu mawonekedwe ake oyera. N’chifukwa chake kulephera kutsatira mfundo imeneyi kungayambitse kuipiraipira kwa mkhalidwe wa odwala.

Kudzimbidwa ndi zakudya za Dyukana zoyenera kuchita?

Panthawi yomwe chamoyo chizolowera kudya kwatsopano, nthawi zambiri pamakhala vuto lachimbudzi chovuta.

Pofuna kuthetsa vuto losasangalatsali, akatswiri amalangiza:

• onjezani kuchuluka kwa madzi omwe amamwa patsiku mpaka 2, pomwe ndikofunikira kwa mphindi 35. kumwa madzi 0,25-0,5l musanadye;
• pali ulusi, mwachitsanzo, compote kuchokera ku rhubarb;
• sinthani zakudya, zomwe ndizo mapuloteni ndi masamba amasamba malinga ndi dongosolo 1: 1;
• kuonjezera chiwerengero cha masewera, makamaka, kuganizira kuyenda mofulumira ndi swing press;
• onjezerani mafuta a parafini muzakudya.

Kodi CATF mu Zakudya za Dyukan ndi chiyani?

Nthawi zambiri chidule cha "COM" chimapezeka mu njira ya mapuloteni ochepetsa thupi, imatanthawuza ufa wa mkaka wosakanizidwa 1,5%.

Zakudya za Dyukan ndizotheka kumwa mowa?

Kugwiritsa ntchito zakumwa zoledzeretsa mu mawonekedwe ake oyera pakuchepetsa thupi ndikoletsedwa. Komabe, amaloledwa kuzigwiritsa ntchito pokonzekera mbale zazikulu, sauces, popanda chivindikiro (mpaka supuni 3 patsiku) pa "Cruise". Ichi ndi chifukwa chakuti nthawi ya kutentha mowa amasanduka nthunzi, kusiya fungo losasangalatsa.

Ndi tchizi chamtundu wanji chomwe chingakhale pazakudya za Dukan?

Pamagawo onse amaloledwa kugwiritsa ntchito mitundu yonse ya tchizi yamafuta ochepa (0%).

Pa gawo la "Alternation", amaloledwa kuphatikizira muzakudya zatsiku ndi tsiku 30 g ya tchizi cha Swiss grated ndi tchizi, okhala ndi mafuta ochulukirapo mpaka 6%, ndipo pagawo la "Fixation" - mpaka 40 g. mitundu yambiri ya mapuloteni (mwachitsanzo, Gouda, Veselaya Burenka, Parmesan, Edam, Saint-Necter, Emmental, Reblochon), mpaka 50 g - ndi mafuta okwana 20%, mpaka 60 g - ndi 10%.

Kodi bowa pazakudya za Ducan?

"Mkate wa m'nkhalango" ndi woletsedwa kugwiritsa ntchito pa "Attack" siteji; zimaloledwa panthawi ya "Alternation" ndi "Kukonza".

Kodi ndizotheka kubzala mbewu pazakudya za Ducan?

Chifukwa cha kuchuluka kwamafuta ndi ma calorie okhutira, ndikuchepetsa thupi, mankhwalawa akulimbikitsidwa kuti achotsedwe kwathunthu pazakudya. Amalola kugwiritsa ntchito njere pang'onopang'ono pokhapokha mutapeza zotsatira zomwe mukufuna, pagawo la "Stabilization".

Kodi mungataye bwanji pazakudya za Dukan?

Pankhani ya kukwaniritsidwa kokhazikika kwa zinthu zonse, njirayi ithandizira kuyambiranso kuchokera ku 5 mpaka 50kg ndi zina zambiri. Mutha kutsimikizira izi powunikanso ndemanga ndi zotsatira ndi zithunzi za anthu owonda.

Kodi ndingapange mkate pazakudya za Dukan?

Analola ntchito zakudya mkate ndi oat chinangwa.

Kodi ndizotheka kudya chimanga pazakudya za Dukan?

Poona kuchuluka kwa wowuma, kugwiritsa ntchito mankhwalawa panthawi ya kuwonda ndikoletsedwa. Kugwiritsiridwa ntchito kwa chimanga muzochepa zochepa pa Stabilization stage ndikololedwa.

Kodi msuzi wa nkhuku ungadye pazakudya za Dukan?

Inde, kuyambira gawo loyamba, malinga ngati lakonzedwa kuchokera ku filet.

Kutsatira zomwe zili pamwambapa za zakudya zoyenera komanso chizolowezi chatsiku ndi tsiku zimathandizira kukwaniritsa zomwe mukufuna popanda "kutaya" kwa thanzi.

Njira ya Ducane muzochitika "zapadera".

Nthawi zambiri m`kati mwa mimba ndi kudyetsa mwana mkazi amaunjikira makilogalamu, zimene ndi zofunika kuti zonse chitukuko cha mwana. Kulemera koyenera kumadalira mwachindunji kulemera kwa thupi musanatenge mimba ndipo, monga lamulo, kuyambira 5 mpaka 20kg. Komabe, pali nthawi zina pamene "kugula" kwa makilogalamu owonjezera kumachitika mofulumira, zomwe zimachititsa kuti amayi azitha kukwanira komanso kumapangitsa kuti pakhale chiopsezo chobala mwana wosabadwa, komanso kukula kwa matenda a minofu ndi mafupa. dongosolo la mtima.

Pofuna kupewa kupezeka kwa zotsatira zoyipa zambiri, njira yapadera yochepetsera thupi yapangidwa - chakudya cha Dukan cha amayi apakati. Zopangira zake zazikulu ndi: chinangwa, nsomba, nyama, masamba atsopano, mazira owiritsa, mkaka, tchizi cha Mozzarella, kanyumba tchizi, nsomba zam'nyanja, mtedza, pistachios. Kugwiritsiridwa ntchito kwa mapuloteni okwanira mokwanira kumathandizira kukula bwino kwa maselo onse ndi minofu ya mwana.

Zakudya za Dyukana kwa amayi apakati

1. Osapatula pazakudya maswiti ndi zinthu zophika buledi zomwe zimapereka zopatsa mphamvu "zopanda kanthu" ndikuyambitsa kudzimbidwa.
2. The mlungu mlingo wowuma munali mankhwala ndi awiri servings.
3. Kumwa tsiku ndi tsiku zipatso ndi zipatso, kupatula nthochi, yamatcheri, mphesa, magawo awiri
4. Kusintha "mapuloteni" Lachinayi kukhala "mapuloteni".
5. Kuonjezera mankhwala a lactic ndi 2% mkaka pazakudya.
6. Kuthekera kwa phwando la nthawi imodzi la mbale zomwe mumazikonda muzochepa zochepa kamodzi pa sabata, zomwe zimatchedwa "phwando".

Njira yabwino kwa mayi wapakati ndi chakudya kasanu patsiku, ndikupuma mu 3-3,5. Komabe, chifukwa cha munthu makhalidwe a chamoyo, kaya zakudya ndi oyenera mkazi, m'pofunika kuyang'ana mmene amamvera, payekha.

Pofuna kuchepetsa thupi pambuyo pobereka, panthawi yoyamwitsa, zakudya za ku France Dyukan zinapangidwa, zomwe zimatsimikizira kugwiritsa ntchito "zomangira" za khanda - mapuloteni, zipatso, ndiwo zamasamba - zofunikira kuti mwanayo akule bwino, komanso nthawi yomweyo. kutaya kulemera kwakukulu.

Zakudya za Ducan panthawi yoyamwitsa zimaphatikizapo kugwiritsa ntchito mankhwala a lactic acid 2%.

Menyu pafupifupi kwa amayi oyamwitsa komanso pa nthawi ya mimba:

• kadzutsa - tiyi wobiriwira, mkate wa tirigu wonse, mazira ophwanyidwa ndi ham;
• kadzutsa kachiwiri - zipatso kapena zipatso;
• chakudya chamadzulo - nyama yowonda yophika, msuzi wa nkhuku wopanda mafuta ochepa kapena msuzi wa nsomba, saladi;
• tiyi wobiriwira - tiyi wobiriwira, kanyumba tchizi casserole;
• Chakudya chamadzulo - turkey fillet, pasitala, mphodza zamasamba.

Zakudya za Dukan za amayi oyamwitsa sizimangokhala ndi zakudya zopatsa thanzi, komanso zimaphatikizanso kuyenda tsiku ndi tsiku, osachepera mphindi 20 mumpweya wabwino.

Kutsiliza

Masiku ano pa intaneti mungapeze maphikidwe okoma "njira zamapuloteni" zomwe zingathandize kusiyanitsa zakudya. Ambiri mwa iwo ndi: kanyumba tchizi casserole mu wophika pang'onopang'ono, kabichi cutlets, nkhuku mpukutu, meringue pa Dukan zakudya, oat chinangwa zikondamoyo, sikwashi supu, nsomba Zakudyazi. Nthawi yomweyo, tebulo lothandizira lomwe lapangidwa mwapadera lomwe limaperekedwa pa intaneti lithandizira kudziwa zomwe zili muzakudya zokonzeka.

Chodziwika kwambiri pakati pa omwe amachepetsa thupi ndi Chinsinsi cha mkate kuchokera ku zakudya za Dukan, zomwe zimaphatikizapo kukanda mtanda kuchokera ku 3stl. chimanga wowuma, 2 st.l. oatmeal ndi supuni 1 tirigu chinangwa, 1 thumba ufa wophika, 0% skimmed tchizi, 2 supuni. kefir, kenako kuphika mu uvuni kwa mphindi 25.

Kuchita bwino kwa njirayo kumadalira kokha kuonda.

Ngati mutsatira zofunikira zonse za zakudya za Ducan, ngati n'koyenera, mukhoza kuchepetsa thupi ndi makilogalamu 30 kapena kuposerapo, komanso kufulumizitsa kagayidwe, kuyeretsa thupi la poizoni, kusintha thanzi lanu. Komabe, ndi bwino kukumbukira kuti gawo la "kukhazikika" limakhala moyo wonse, chifukwa chake panthawiyi muyenera kusankha mosamala menyu kuti ma kilos otsika asabwererenso.