Dukan kudya: chii, kuti inoshanda sei uye nenjodzi yainayo kune hutano hwako

Ducan diet foods

Kudya kweDukan kwakavakirwa pa chikafu chakapfuma mukati protein, sezvo vane mukana wekusava ne caloric zvakanyanya uye vachipa kunzwa kwekuguta. Muchokwadi, kudya kweDukan kunobva pakudyiwa kwedzimwe nyama, hove nemazai muhuwandu husingagumi panguva yekutanga.

Inotsanangurwa nevakawanda vekudya kwekudya sea chikafu chisina kugadzikana uye chine njodzi kana chakaitwa kwenguva yakareba, tinoedza kunzwisisa kuti ndezvipi nheyo dzakavakirwa pazviri uye zvinopesana nazvo.

Mukuwedzera, kudya uku kunovimbisa kukuita kuti uremerwe huremu huzhinji nekukurumidza kana iwe ukatevera zvikamu zvina zvakagadzirwa nenyanzvi yezvokudya "akazvigadzira": Pierre Dukan. Zvekare, sekunge nekudya kweLemme, iyo Dukan Diet ndeye high protein kudyaque zvinogona kukanganisa itsvo nechiropa.

Dukan Diet: chii ichocho

Pierre Ducan ndiye nyanzvi yezvokudya yakagadzira nzira yokuonda ine zita rake pachake. Chikafu cheDukan chakapfuura vamwe vese vane mukurumbira: muna 2010 na2011 ndiyo yaive yakanyanya kuteedzerwa chikafu pasi rose. Chikafu chinotsanangurwa nachiremba wechiFrench chinosanganisira 4 zvikamu:

  • maviri kuderedza uremu
  • 2 kusimbisa

Avo vanotevera kudya vanogona kunyora mamenu avo pachavo nekusarudza zvokudya, maererano nemaitiro chaiwo, kubva kune a rondedzero ye100 chikafu, uye icho mukuwedzera Vanogona kudyiwa pasina muganhu muhuwandu uye pasina kuwedzera uremu, kwete kunyange kilo!

Dukan Diet chii ichocho?

Pierre Ducan

Pierre Dukan inyanzvi yezvokudya zvechiFrench uyo, mushure memakore makumi maviri ekutsvakurudza uye kuita chinangwa chekurwisa kufutisa, akaburitsa bhuku rakakurumidza kuva rinotengeswa zvakanyanya muFrance. Musoro unoti: "Handizivi kuti ndinoonda sei."

Pierre Dukan haana kukodzera kubva pakurongeka kwevanachiremba

Muna March 2012, Dukan aiva kunze kwechirongwa chekurapa ChiFrench. Kutaura idi, akanga ari iye amene akakumbira kudzingwa kwake amene asati apomerwa, navazivikanwi vaaishanda navo, nenhevedzano yegadziriro dzokuranga nokuda kwokushandisa zvisina kufanira mashoko esayenzi. Zvisinei, Pierre Dukan akapomerwa kuzvishambadza, kushandisa zvisina kunaka sainzi, kuitengesa sokunge iri chero rudzi rwechigadzirwa, uye kuita zvechimbichimbi uye zvesainzi zvisina hanya.

Nheyo yehuremu hwakarurama

Kuti uwane zvivimbiso zvakavimbiswa uye uzvichengete nekusingaperi, zvakakosha kunyatsocherechedza 4 zvikamu zvekudya, 2 kuderedza uremu uye 2 kudzikamisa uremu a. Yekupedzisira ndiyo cardinal musimboti chekudya ichi: chinangwa (huremu) chaunotarisira kuwana nekudya uku, ndiko zvakasiyana kune wese uye zvinoenderana nezvimwe zvinhu:

  • hunhu hwake
  • uremu hwako nhoroondo
  • huremu hwepamusoro, hwepakati, hudiki uye huremu hunodiwa
  • Amor
  • age
  • Nhaka
  • skeleton
  • nhamba yenhumbu (yevakadzi)

Iwo mana matanho ekudya kweDukan

Kudya kweDukan inobva pakushandiswa, pasina huwandu hwehuwandu, hwezvokudya zve100 chete: 72 yemhuka yakabva uye 28 yemiriwo yakabva.. Maererano naDr. Dukan, chikonzero nei kudya kunowanzokundikana ndiko kunzwa kunogara kuine nzara kunovaperekedza uye zvikamu zvishoma izvo, mupfungwa, hazvina kunyatsotarisirwa kugadzirisa chinangwa chakagadzwa.

Kune avo vanopikisa kuti kudya kweprotein yakawanda kunogona kukuvadza, Dr. Dukan anopindura izvozvo nzira yaro yekuderedza uremu ndeyechisikigo sezvo ichitidzosera kune zvikafu zvekwakabva rudzi rwevanhu, izvo zvevarume vekutanga vakazvipira kuvhima. Ndiani asingadi kutevera, saka, kudya "kwechisikigo", iyo yemadzitateguru edu, maunogona kudya kuguta kwako, pasinei nehuwandu?

The attack phase

Uku ndiko kufona danho rinokurudzira, iyo inowedzera kuvimba kweavo vanodya ichi: migumisiro inogona kuonekwa munguva pfupi zvikuru.

Kureba kwayo kunosiyana Mazuva matatu kusvika gumi, zvichienderana nehuremu hwaunoda kurasikirwa. Asi unodyei? 72 yakachena mapuroteni-based foods inogona kudyiwa uye pamadiro. Izvi zvichaita kuti udzike 1,5 kusvika 4 kg.

Maererano naDukan, kuwanda kweprotein kunoita kuti zvikwanise kuchengetedza mhasuru yakasimba uye ine hutano, asi inomanikidza muviri kuwana simba rinodiwa. kutora mukana wemafuta akachengetwa. Chikamu chacho chinosanganisira kushanda kwemuviri kunotora maminitsi makumi maviri pazuva.

Pierre Ducan

Kurunga ndiro

Muchikamu chino zvinorambidzwa shandisa mafuta kurunga zvokudya, asi zvinotenderwa kushandiswa kwevhiniga, munyu, zvinonhuwira, mandimu uye maruva anonhuhwirira.

Sezvo chikafu chisina fiber panguva ino, inofanirwa kutora 1 tablespoon nehafu ye oats pazuva. Dukan pachake anoratidzawo kushandiswa kwe multivitamin supplements, kupiwa kusavapo zvachose kwemichero nemiriwo.

The cruise phase

Ichi ndicho chikamu apo muriwo unooneka: iyo 72 yakachena mapuroteni chikafu chinoramba chisina kuchinjika asi chinogona kuva suma 28 miriwo inokurudzirwa, nokudaro kusvika zana zvekudya, iyo "nerezinesi nekusingaperi" yakaita kuti chikafu cheDukan chive nemukurumbira.

Naizvozvo, mazuva apo protein yakachena inopedzwa vanochinjana nevamwe umo mapuroteni anogona kubatanidzwa nemiriwo. Zvakakosha kuwedzera huwandu oats (2 tbsp ) uye kunwa mvura yakawanda kubatsira muviri kubvisa chepfu. Kuitwa kwemuviri kunoonekwa muchikamu ichi kunosvika kumaminitsi makumi matatu pazuva.

Ndiyo nhanho yakareba kwazvo inopera kana huremu hwakakwana hwasvika.

Chikamu chekubatanidza, chinopesana neiyo yo-yo maitiro

Zvishoma nezvishoma ndinoziva reintroduce zvokudya zvine simba uye zvinonaka: uremu hwakakodzera hunochengetedzwa kutenda kuna kuti chete mapuroteni akachena anobvumirwa neChina. Ichi chikamu chekuchinja pakati pekudya kwakasimba uye kudya kunongoerekana kwaitika uye inotora mazuva gumi paundi yega yega yakarasika.

Mukuwedzera kune 100 zvokudya zvinogona kupedzwa pasinei nehuwandu, zvinokwanisika kuwedzera chibereko, chingwa chekudya, chikamu chechizi, zvikamu zve starch, uye "gala kudya kwevhiki." Zvipunu zve oatmeal vanoshanduka kuita 2 nehafu uye zuva nezuva kushanda kwemuviri kunodonha kusvika kumaminitsi makumi maviri nemashanu.

Chikamu chekudzikamisa

Ichi chikamu chinotariswa naDoctor Dukan sechisarudzo chekubudirira kwekupedzisira: Chete kana iwe uchitevera chikafu chechikamu chechina ichi kune tsamba hauzowanezve uremu hwakarasika. Simba rinova remahara asi pasi pemamiriro maviri:

  • Musi weChina unofanira kungodya mapuroteni akachena.
  • 3 tablespoons ye oatmeal inofanira kudyiwa zuva rega rega.
  • Anenge maminetsi makumi maviri ekufamba anofanira kuitwa pazuva.

Dukan Diet

Dukan Diet: iyo 100 yakabvumidzwa chikafu

Zvikafu zana zvinoonekwa se "nzvimbo yekusvitsa" neavo vanosarudza kutevedzera chikafu ichi: vanogona kudyiwa pamadiro uye muhuwandu husingagumi. Ngationei kuti ndezvipi:

72 chikafu chakavakirwa pamapuroteni emhuka kusvika kusarudza:

  • Nyama (bhiza, veal, bresaola, tsuro, veal chiropa, veal rib)
  • Huku (ostrich fillet, guinea fowl, chiropa chehuku, jongwe, njiva, huku)
  • Hove (mullet, grouper, snapper, halibut, sole, cod nyowani, hake, sea bream, emperor hove, swordfish)
  • Zvokudya zvegungwa (lobster, squid, scallops, mussels nezvimwewo ...)
  • Mapuroteni emiriwo (konjac mudzi, seitan, tofu, nezvimwewo)
  • Zvigadzirwa zvemukaka (yakareruka cottage cheese, yakaderera-fat queso fresco, cream cheese, skim mukaka, ricotta, yakaderera-mafuta plain yoghurt kana ne aspartame
  • Mazai ehuku

28 zvirimwa zvakadyarwa. Iwo makuru ndeaya:

  • Asparagus
  • Beet
  • Broccoli
  • Artichoke
  • Karoti
  • Koliflower
  • Kabichi uye Brussels inomera
  • Kabichi-turnip
  • Cucumber
  • Onion

Kusakanganwa oat bran.

Kukosha kwekuita basa remuviri

Chikamu chimwe nechimwe chekudya chinofanira kunge chakabatana nezvimwe mabasa ezuva nezuva emuviri: kubva pakufamba kuenda kune aerobics, kushambira kana kutamba. Saizvozvo, nguva yekutsaurira kune idzi shanduko zvichienderana nechikamu chauri kutevera:

  • muchikamu che kurwisa Maminitsi gumi pazuva zvakwana
  • 30 maminitsi muchikamu » ngarava yekufamba «
  • 25 maminitsi muchikamu che» kubatanidzwa"
  • Zvakare 20 maminitsi muchikamu che» kudzikiswa ".

Kuita zvemuviri kunowedzera kushandiswa kwesimba, kunotora mukana we lipid reserves uye mafemu uye toni dzeganda.

Dukan kudya: contraindications

Sezvatakambotaura, kune zvakawanda zvinoshoropodzwa zvakanangidzirwa pakudya kweDukan, uye musiki wayo, nevesaenzi munharaunda uye kunyanya ne ANDID (National Association of Dietitians). Ngationei kuti ndezvipi zvinopesana nekudya uku kusina kujairika.

Mapuroteni akawandisa

Iyo yakakwirira protein yemukati kumedzwa kunogona kuwandisa chiropa neitsvo: kana ikarebesa nekufamba kwenguva, chikafu ichi chinogona kukonzera kuwedzera remafuta akawandisa and the uric acid muropa. Mukuwedzera, kudya kweDukan kunosanganisira kuvapo nyama tsvuku pamamenu avo, zvisinei nekuti hukama pakati pekunyanya kunwiwa kweizvi uye nengozi yakawedzera yekukudziridza mamota emakoloni yakaratidzwa.

Michero nemiriwo mishoma

La kusavapo kwemichero nemiriwo inofumura dieters kune kushaikwa kukuru kwevhitamini uye fiber.

Kunyange kusavapo kwemakhahydrates inogona kuva nengozi: kunze kwekuva sosi yedu yekutanga yesimba, kusavapo kwavo kunogona kuwedzera njodzi yevascular uye kutaridzika kwemamwe magomarara.

Mukuwedzera, kana makhahydrates abviswa, muviri unotanga kupisa mafuta uye nokudaro unopinda muchikamu chinonzi » ketosis «, Inoratidzwa nekuwanda kwemitumbi yeketone muropa, iyo inoburitswa kuburikidza mweya, saka ichava nekunhuhwirira kusingafadzi.

Kunzwa kwe kuneta uye ruvara ruchena. Pasina kufunga nezve "yo-yo maitiro."

Ndiani asingambofaniri kuita chikafu cheDukan?

Pakati peizvi:

  • vakadzi vane pamuviri kana vanoyamwisa
  • kana iwe uchitambura nekutenderera uye cardiocirculatory kusagadzikana
  • muzviitiko zvekutadza kweitsvo kana chiropa
  • vane chirwere cheshuga

Iva wekutanga kutaura

Siya yako yekutaura

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