Zakudya Zatsopano za Ducan, masiku 7, -5 kg

Pierre Dukan ndi katswiri wodziwika bwino wa zakudya ku France yemwe adapanga Diet yotchuka ya Dukan. Kuwonda ndi njira iyi kumachitika mu magawo anayi - awiri amayang'ana kulemera kwenikweni, ndi ziwiri - kulimbikitsa zotsatira. Zakudyazo zimaphatikizapo zakudya 100 zomwe zimaloledwa, ndipo mukhoza kudya zambiri momwe mukufunira.

Anthu ambiri amadziwa njira yochepetsera thupi yopangidwa ndi katswiri wazakudya waku France a Pierre Ducan. Tsopano tikukupemphani kuti mudziwe za buku lake latsopano. Makwerero amphamvu: kutsogolo kwachiwiri… Ndi njira yotsogola yopitilira chakudya cha a Ducan ndipo ikudziwika kuti Chakudya Chatsopano.

Pierre Dukan anabadwa mu 1941 ku Algiers (Algiers, French Algeria), ndiye koloni French, koma kuyambira ali mwana ankakhala ndi banja lake mu Paris (Paris, France). Ku Paris, adaphunzitsidwa ngati dokotala, ndipo kuyambira pachiyambi cha ntchito yake anayamba kukhala ndi chidwi ndi mavuto a kunenepa kwambiri komanso kunenepa kwambiri. Amadziwika kuti poyamba anali kukhala katswiri wa minyewa, koma patapita nthawi, zakudya anatenga maganizo ake onse ndi nthawi. Chifukwa chake, adasindikizanso mapepala angapo asayansi okhudza minyewa, koma tsiku lina wabwino wina wa odwala ake adamvera upangiri wa katswiri waubongo Dukan ndipo mwadzidzidzi adataya thupi. Panthawiyo, Pierre ankangodziwa zomwe zinali m'maphunziro ake a ku yunivesite za kudya zakudya zopatsa thanzi, komabe analibe ufulu wolangiza wodwalayo kuti adye zakudya zomanga thupi komanso kumwa madzi ambiri.

Lero, Pierre Dukan ali ndi zaka zoposa 70, koma akadali wokondwa kwambiri, amayenda padziko lonse lapansi ndipo amakumana ndi owerenga ndi otsatira ake.

Amadziwikanso kuti mu 2012 adadzipereka mwaufulu ku French Order of Physicians (Ordre des Médecins).

Zofunikira pa chakudya chatsopano

Poyamba kutsogolo, Ducan amatanthauza zakudya zoyenera. Wolemba akulangiza kutembenukira kutsogolo kwachiwiri, choyambirira, kwa iwo omwe adataya zolemetsa pogwiritsa ntchito njira yomwe yatchulidwayi, koma sanathe kusunga zotsatira zake ndikuchira. Zachidziwikire, mutha kugwiritsa ntchito njirayi yochepetsera iwo omwe sanakumanepo ndi malingaliro azakudya zoperekedwa ndi katswiri wodziwika ku France.

Chatsopano zakudya ndi zochepa okhwima mapuloteni kuwonda njira kuposa mawonekedwe ake oyambirira. Zimachokera ku mfundo yakuti tsiku lililonse mukhoza kuwonjezera mndandanda wa mankhwala ololedwa.

Chifukwa chake, patsiku loyamba, monga kutsogolo koyambirira, muyenera kudya mapuloteni ochepa okha okhala ndi mafuta ochepa, omwe ndi: nsomba zowonda, nyama, mkaka wopanda mafuta ambiri, tofu tchizi, ndi mazira a nkhuku. Pa tsiku lachiwiri, mutha kuwonjezera masamba omwe mumawakonda (osakhala wowuma). Patsiku lachitatu, timachepetsa zakudya ndi zipatso ndi zipatso zolemera mopitilira 150 g, momwe kulinso wowuma (tikulimbikitsidwa kuyang'ana pa kiwi, mapeyala, tangerines, malalanje, maapulo, strawberries) . Patsiku lachinayi, ndikololedwa kudya magawo angapo a mkate wambewu wolemera mpaka 50 g, tsiku lachisanu - chidutswa cha tchizi chosasungunuka cha mafuta ochepa, tsiku lachisanu ndi chimodzi - mutha kudya phala (mtundu wina wa chimanga kapena nyemba) osaposa 200 g wokonzeka. Ndipo tsiku lachisanu ndi chiwiri la chakudya, chomwe chimatchedwa phwando limaloledwa, pomwe mutha kudya chilichonse chomwe mtima wanu ukufuna. Koma yesetsani kuti musadye kwambiri kapena kutembenukira ku chowonjezera. Patsikuli, mutha kudzikongoletsa ndi kapu ya vinyo wouma. Kukhululukidwa kwamasiku ano kudzakuthandizani kuti muchepetse kunenepa ndi kusapeza bwino kwamaganizidwe. Kupatula apo, muyenera kuvomereza, ndikosavuta kusiya chakudya chomwe mumakonda, podziwa kuti mutha kudya kamodzi pa sabata.

Pa Zakudya Zatsopano, muyenera kudya mukamva njala, mukudya kangapo momwe mungafunire kuti mukhale omasuka, koma osakhala olemetsa.

Monga momwe zimakhalira pazakudya zodalirika za Ducan, muyenera kudyetsa chinangwa nthawi zonse (supuni imodzi ya oat ndi tirigu tsiku lililonse). A Dukan amalimbikitsanso kuti musaiwale za masewera olimbitsa thupi ndipo onetsetsani kuti mukuyenda kwa mphindi zosachepera 20-30 tsiku lililonse.

Ponena za kuchuluka kwa kuchepa kwa thupi, monga lamulo, pa nyengo yatsopano ya masiku asanu ndi awiri, yopangidwa ndi Pierre Ducan, pafupifupi magalamu 500-700 owonjezera amachoka mthupi. Ndi thupi lolemera kwambiri, zotayika zowoneka ndizotheka. Chifukwa chake, inu nokha mudzazindikira nthawi-yazakudya, kutengera kuchuluka komwe mukufuna kuchepetsa thupi.

Mukafika kulemera komwe mumalota, mutha kupitilira, monga kutsogolo kutsogolo kwa chakudya cha a Ducan, kupita gawo lotsatira lotchedwa kuphatikiza… Kuti mupeze zotsatira zomwe zapezeka, ndikofunikira kukhala pano pakadali masiku 10 pa kilogalamu iliyonse yotayika.

Mutha kudya mapira awiri, tirigu kapena pasitala wa tirigu sabata limodzi. Gawo limatanthauza mbale yophika magalamu 2.

Zakudya zina zonse panthawi ya Chakudya Chatsopano ziyenera kutayidwa. Kuchokera ku zakumwa, kuwonjezera pa madzi ochuluka, muyenera kumwa tiyi ndi khofi popanda shuga. Ducan, monga mukudziwira, samakana kuwonjezera kwa zotsekemera, koma akatswiri ena ambiri a zakudya amalangiza kuti asatengeke nawo, komabe zambiri zamtunduwu zimakhala ndi chemistry. Palibe zoletsa pakumwa mchere. Koma, ndithudi, simuyenera kuwonjezera mchere, ndikukonda kukongoletsa mbale ndi zitsamba ndi zina zopanda thanzi zowonjezera zachilengedwe.

Gawo ili limatsatiridwa ndi siteji Kukhazikika, Malamulo oyambira omwe sanasinthe kuyambira pomwe njira yodyetsa idasinthira koyamba. Tsopano mutha kudya mwanzeru zanu, osayiwala za mfundo zopatsa thanzi komanso, osalowererapo milandu yayikulu yakudya. Pitirizani kuwonjezera zipatso pazakudya zanu tsiku lililonse. Mwa njira, tikulimbikitsidwa kuti tichite izi m'mbuyomu. Musaiwale kukhala achangu. Siyani tsiku limodzi pa sabata kuti mukhale ndi mapuloteni oyera, pomwe muyenera kudya kanyumba kochepa kwambiri ndi mkaka wina wowawasa, nyama yowonda, nsomba ndi mazira a nkhuku. Izi zidzachepetsa mwayi wokhala wonenepa kachiwiri.

Zakudya zatsopano za a Ducan

Chitsanzo cha Zakudya Zatsopano Sabata Sabata

Zotsutsana ndi zakudya zatsopano

1. Simungafunefune thandizo kuchokera ku Zakudya Zatsopano za Dukan kwa anthu omwe ali ndi matenda akulu am'mimba, chiwindi, impso, matenda ena akulu kapena zovuta zamagetsi.
2. Njira imeneyi imatsutsana ndi azimayi omwe ali pamalo osangalatsa, panthawi yoyamwitsa, ndi kuphwanya (kapena kusanakhazikitsidwe) pakusamba.
3. Zakudya izi ndi njira yosafunikira yosinthira chiwerengerocho ndi kusintha kwa msambo komanso nthawi ya premenopausal.
4. Simuyenera kudya chonchi pokonzekera kukhala ndi pakati. Kuperewera kwamafuta kumatha kubweretsa kusamvana kwama mahomoni komwe kumakhudza thanzi la mayi woyembekezera komanso kubereka mwana.
5. Ndikulimbikitsidwa kukana chakudya cha a Ducan kwa anthu omwe ali ndi mavuto amisala osiyanasiyana (chizolowezi chokhala ndi nkhawa, kusinthasintha pafupipafupi, kukwiya, ndi zina zambiri).
6. Musanatsatire njirayi, tikulimbikitsidwa kuti mufunsane ndi akatswiri oyenerera ndikuyesedwa kuti muchepetse chiopsezo mthupi.

Ubwino wa zakudya zatsopano

• Mutha kudya chakudya chochuluka momwe mungafunire (simuyenera kufa ndi njala), simuchepetsedwa ndi nthawi yakudya.
• Kukhalapo kwa mapuloteni pazakudya, momwe matupi a ketone amapezeka, kumathandizira kuti pakhale kukhazikika kwanthawi yayitali ndikusungidwa kwa nthawi yayitali, komanso kuyambitsa njira yofulumira yochepetsa thupi.
• Ndikamaliza kudya bwino, kulemera, monga lamulo, sikubwerera.
• Mukakhala pa Zakudya Zatsopano, mutha kudya chokoma komanso chosiyanasiyana, mosiyana ndi njira yoyamba ya Ducan.
• Zakudya zololedwa zimakhala zambiri kumayambiriro kwa kuchepa thupi. Zowonadi pali mbale, zopangira ndi kuphatikiza kwawo komwe kungagwirizane ndi zomwe mumakonda.

Zoyipa za chakudya chatsopano cha Ducan

Komabe, Zakudya Zatsopano ndi zovuta zina sizinapulumuke.

• Akatswiri ambiri akuti mmenemo, monga momwe zimakhalira pakusintha koyambirira, a Ducan amaletsa mwamphamvu kudya mafuta, zomwe zimatha kuyambitsa zovuta m'thupi. Itha kusiya kuyamwa mavitamini osungunuka ndi mafuta, omwe amatha kusokoneza kuyamwa koyenera kwa calcium ndi zinthu zina zofunika kwambiri.
• Sikovuta Zakudya zatsopano zitha kuperekedwa kwa okonda maswiti, zomwe ndizoletsedwa kotheratu.
• Zakudyazo zimapitilira, monga lamulo, kwa nthawi yayitali, chifukwa kulemera sikumatha konse ndi liwiro la mphezi. Chifukwa chake, konzekerani kuti mudzayenera kusintha momwe mumadyera kwanthawi yayitali. Zina mwa mfundo za njirayi, ngati simukufuna kunenepa, ziyenera kusiya m'moyo nthawi zonse.
• Osayandikira ndipo musachedwe kudya ndi chakudya chosasangalatsa Chakudya chatsopano chitha kukhala cha iwo omwe sakonda kuphika.

Kubwereza Zakudya Zatsopano

Lemberani ku Zakudya Zatsopano ngati mukufuna kuchepetsa thupi kapena kukhala ndi mapaundi owonjezera, ndi thanzi labwino, tikulimbikitsidwa kuti tisadutse miyezi 3-4 itatha. Komabe, mutha kuyesetsa kuthana ndi vuto lachiwirili pongogwiritsa ntchito chakudya chokhala ndi mapuloteni pang'ono pamndandanda kapena kuwonjezera masiku osala kudya.