Zamkatimu
Zakudya za Dukan ndizoyenera kwa iwo omwe akufuna kuchepetsa thupi - adapangidwa kwa nthawi yayitali ndipo amatha kukupulumutsani ku ma kilogalamu 10-30 nthawi yonseyi. Panthawi imodzimodziyo, zotsatira zake zimatsimikiziridwa kuti zidzakhazikitsidwa ngati mutatsatira malamulo onse molondola.
Zofunikira pazakudya sizili zatsopano pakuyesa zakudya. Cholinga chazakudya cha Dukan ndi chakudya chomanga thupi komanso chakudya chamafuta ochepa komanso mafuta ochepa. Koma mafashoni a zakudya zasintha kukhala gulu lonse ndi maphikidwe osiyanasiyana ndi magulu othandizira. Kuchepetsa thupi pa Dukan ndikokoma komanso kokhutiritsa! Simuyenera kufa ndi njala kapena kuwononga nthawi yowerengera zopatsa mphamvu, mutha kudya ngakhale usiku, mukuonda.
Pazakudya, mudzafunika zinthu zapadera zomwe mungagule zonse pansi pa mtundu wa zakudya za Dukan ndi ma analogues mu sitolo iliyonse. Izi ndi bran wamkulu, koko skimmed, stevia sweetener ndi mkaka wosakanizidwa. Adzakuthandizani kuti musasinthe zakudya zanu, chifukwa kuchokera kumalo otere mungathe kuphika mkate, ngakhale keke ya Napoleon.
Pazakudya za Dukan, kuchita masewera olimbitsa thupi ndikofunikira. Ndipo ngati mukuvutikabe kulingalira malo ochitira masewera olimbitsa thupi, mphindi 20 zoyenda mwachangu zidzakhala zokwanira kuti muyambe. Koma kuvomerezedwa ndi tsiku ndi tsiku!
Zakudya za Dukan zimagawidwa m'magawo angapo. Ndi masiku angati omwe gawo linalake limatha, mutha kuwerengera nokha pa tsamba la Pierre Dukan - zonse zimatengera jenda, kutalika, zaka ndi kulemera koyambirira.
Gawo loyamba ndi kuukira
Sizitenga masiku 2-10, koma zovuta kwambiri, chifukwa zimaloledwa kugwiritsa ntchito mapuloteni okha. Mapuloteni amafunikira mphamvu zambiri kuchokera m'thupi kuti atengeke, ndipo zinthu zoyikamo owonjezera - chakudya ndi mafuta - sizimafika konse. Panthawi imeneyi, pali kuchepa kwakukulu kwa kulemera, komwe, ndithudi, kumalimbikitsa kupitirizabe.
Kodi ndingadye chiyani pasiteji yoyamba?
Nyama yowonda: nyama yamwana wang'ombe, kalulu, nkhuku, nsomba.
Zakudya zam'nyanja: squid, shrimp, mussels. Mukhoza nsomba, komanso, ngakhale nsomba zamafuta, zophikidwa popanda sauces.
Zakudya zamkaka: mkaka, yoghurt, kefir, kanyumba tchizi, tofu. Zonse zomwe zili ndi mafuta ochepa.
Mazira: zinziri ndi nkhuku.
Oat bran tsiku lililonse.
Gawo lachiwiri ndi Alternating (Cruise)
Pa gawo lachiwiri, kuwonda kumachepetsa pang'ono - pafupifupi 1 kilogalamu pa sabata. Koma simuyenera kufulumira, chifukwa muyenera kuganiziranso za thanzi. Masamba amalumikizidwa ndi mapuloteni.
Mutha kudya zukini, dzungu, nkhaka ndi tomato, radishes, kabichi wamitundu yosiyanasiyana, tsabola, bowa, fennel. Kaloti, beets amachotsedwa chifukwa cha shuga wambiri.
Musaiwale kuti mutha kuphika mbale zachilendo ndi makeke kuchokera kuzinthu zonsezi, simuyenera kudzizunza nokha ndi nkhuku ndi zukini tsiku lililonse.
Bran akadali tsiku lililonse.
Pakadali pano, muyenera kusintha masiku a protein ndi masamba obiriwira m'njira yoyenera kwa inu - 1 mpaka 1, 2 mpaka 2.
Gawo lachitatu ndi Consolidation
Cholinga cha nthawiyi ndikuphatikiza zotsatira zake ndikuyandikira pang'onopang'ono zakudya zanu zatsopano popanda kunenepa. Pali kale maufulu ambiri pa nthawi ino.
Mbatata wowuma, bulgur ndi couscous porridges, mafuta a masamba, zipatso (kupatula nthochi ndi mphesa) amawonjezeredwa ku zakudya zam'mbuyomu.
Kamodzi pa sabata masana, amaloledwa kudya chilichonse komanso kuchuluka kulikonse - ngakhale keke yonse. Koma kamodzi pa sabata ndi tsiku la mapuloteni.
Nthambi iyenera kupitiriza kudyedwa tsiku ndi tsiku.
Gawoli limakhala ngati mutaya kulemera kwa chakudya chonse, kuchulukitsa ndi 10. Mwachitsanzo, mwataya makilogalamu 7, kotero gawo lachitatu lidzakhala masiku 70.
Gawo lachinayi ndi Kukhazikika
Zimakhala… kwa moyo wanu wonse! Maphunziro a zakudya zoyenera kuchokera ku zakudya za Dukan adzakuthandizani kukhalabe ndi thupi lochepa.
Palibe zoletsa zakudya, pali malingaliro okha - tsiku limodzi pa sabata pa mapuloteni oyera, ndipo kugwiritsa ntchito bran tsiku ndi tsiku ndikofunika. Ndipo potsiriza, muyenera kupeza masewera a masewera omwe mumakonda.