Ukutya kweDukan kusekelwe kwi ukutya okutyebileyo iiproteni, ekubeni banenzuzo yokungabi yi-caloric kakhulu kwaye banike imvakalelo yokuhlutha. Enyanisweni, ukutya kwe-Dukan kusekelwe ekusetyenzisweni kwenyama ethile, intlanzi kunye namaqanda ngamanani angenamkhawulo kwisigaba sokuqala.
Ichazwa ngabaninzi bezondlo njenge ukutya okungenakulinganisela kunye nomngcipheko ukuba kwenziwa ixesha elide, sizama ukuqonda ukuba yeyiphi imigaqo esekelwe kuyo kunye ne-contraindications yayo.
Ukongeza, oku kutya kuthembisa ukwenza ukuba ulahlekelwe ubunzima obuninzi ngokukhawuleza ukuba ulandela izigaba ezi-4 eziphuhliswe ngugqirha wezondlo "owasungula": uPierre Dukan. Kwakhona, njengokutya kweLemme, iDukan Diet yi ukutya okuphezulu kweprotheyini, que inokuchaphazela izintso nesibindi.
Ukutya kweDukan: yintoni na
Pierre Ducan yingcali yezondlo eyile indlela yokubhitya ebizwa ngegama layo. Ukutya kweDukan kuye kwagqitha zonke ezinye ezidumileyo: ngo-2010 kunye no-2011 yayiyeyona nto ilandelwa kakhulu kwihlabathi. Ukutya okucetywayo ngugqirha waseFransi kubandakanya Izigaba ezi-4:
- ezimbini ukunciphisa umzimba
- 2 ukuqinisa
Abo balandela ukutya banokuqulunqa iimenyu zabo ngokukhetha ukutya, ngokwemiqathango echanekileyo, ukusuka kwi-a uluhlu lokutya 100, nokuba ukongeza Ziyakwazi ukutyiwa ngaphandle komda ngokobuninzi kwaye ngaphandle kokufumana ubunzima, kungekhona nekhilogram!
Pierre Ducan
U-Pierre Dukan yingcali yezondlo zaseFransi, emva kweminyaka engama-20 yophando kunye nomsebenzi ojoliswe ukulwa nokutyeba, wapapasha incwadi eyathi yathengiswa ngokukhawuleza eFransi. Isihloko sithi: "Andiyazi indlela yokunciphisa umzimba."
UPierre Dukan akafanelekanga kumyalelo woogqirha
NgoMatshi ka-2012, UDukan wayenjalo ngaphandle komyalelo wezonyango IsiFrentshi. Enyanisweni, yayinguye ngokwakhe owacela ukugxothwa kwakhe ngaphambi kokuba abekwe ityala, ngoogxa bakhe ababalaseleyo, ngothotho lweenkqubo zoluleko ngenxa yokusetyenziswa gwenxa kolwazi lwenzululwazi. Nangona kunjalo, uPierre Dukan utyholwa ngokuzithengisa, ukusebenzisa kakubi isayensi, ukuthengisa njengokungathi kukho naluphi na uhlobo lwemveliso, kunye nokwenza iingxelo zokungakhathali kunye nezesayensi.
Umgaqo wobunzima obuchanekileyo
Ukufumana iziphumo ezithenjisiweyo kwaye uzigcine ngonaphakade, kubalulekile ukugcina ngononophelo Izigaba ezi-4 zokutya, i-2 ukunciphisa umzimba kunye ne-2 ukuzinzisa ubunzima a. Le yokugqibela yi umgaqo-khadi kolu kutya: injongo (ubunzima) ozimisele ukuyiphumeza ngolu hlobo lokutya, oluyi ezahlukeneyo kumntu wonke kwaye kuxhomekeke kwizinto ezininzi:
- iimpawu zobuqu
- imbali yakho ubunzima
- ubukhulu, i-avareji, ubuncinane kunye nobunzima obufunwayo
- sadora
- ubudala
- Izinto zelifa
- ithambo
- inani lokukhulelwa (kwabasetyhini)
Izigaba ezi-4 zokutya kweDukan
Ukutya kweDukan isekelwe ekusetyenzisweni, kungekho mda wobungakanani, ukutya kwe-100 kuphela: i-72 yemvelaphi yezilwanyana kunye ne-28 yemvelaphi yemifuno.. Ngokutsho kukaGqr. Dukan, isizathu sokuba ukutya kudla ngokungaphumeleli yimvakalelo eqhubekayo yendlala ehamba nabo kunye neenxalenye ezincinci ezithi, ngokwengqondo, zilungele ukusombulula injongo ebekiweyo.
Kwabo baphikisa ukuba ukutya okuneprotheyini ephezulu kunokuba yingozi, uDkt Dukan uphendula oko indlela yayo yokunciphisa umzimba yendalo njengoko isibuyisela ekutyeni kwemvelaphi yeentlobo zabantu, ezo zamadoda okuqala azinikezele ekuzingeleni. Ngubani ongayi kulandela, ngoko ke, ukutya "kwendalo", oko ookhokho bethu, apho ungadla khona, kungakhathaliseki ukuba yimalini?
Isigaba sohlaselo
Lo ngumnxeba isigaba esikhuthazayo, okwandisa ukuzithemba kwabo bafumana oku kutya: iziphumo zingabonwa ngexesha elifutshane kakhulu.
Ubude bayo buyohluka Iintsuku ezintathu ukuya kwezili-2, kuxhomekeke kubunzima ofuna ukuphulukana nabo. Kodwa utya ntoni? Ukutya okucocekileyo kwe-72 okusekwe kwiprotheyini kungatyiwa kwaye ngokuthanda. Oku kuya kwenza ukuba ulahlekelwe yi-1,5 ukuya kwi-4 kg.
Ngokutsho kukaDukan, iiprotheyini ezininzi zenza kube lula ukugcina ubunzima bemisipha kunye nempilo, kodwa zinyanzela umzimba ukuba ufumane amandla afunekayo. ukuthatha inzuzo yokugcina amafutha. Isigaba sibandakanya umsebenzi owenziwe ngokomzimba othatha imizuzu engama-20 ngosuku.
Indlela yokupheka izitya
Kweli nqanaba thintelo se benzisa ioyile ukusonta ukutya, kodwa kuvumelekile ukusetyenziswa kweviniga, ityuwa, iziqholo, i-lemon kunye nemifuno enamakha.
Ekubeni ukutya ku-fiber-free kweli nqanaba, kuyimfuneko ukuthatha 1 isipuni kunye nesiqingatha oats ngosuku. UDukan ngokwakhe ucebisa ukusetyenziswa kwe izongezo ze-multivitamin, ngenxa yokungabikho ngokupheleleyo kweziqhamo kunye nemifuno.
Isigaba sokuhamba ngenqanawa
Esi sigaba apho imifuno ibonakala: I-72 yokutya ecocekileyo yeprotheyini ihlala ingatshintshi kodwa ingaba ukwazisa imifuno ecetyiswayo engama-28, ngaloo ndlela ifikelela kwi-100 yokutya, "ilayisensi ngonaphakade" eyenza ukutya kweDukan kudume.
Ke ngoko, i iintsuku apho iprotheni ecocekileyo idliwe batshintshana nabanye apho iiprotheni zinokudityaniswa nemifuno. Kuyimfuneko ukwandisa ubuninzi yehabile (2 tbsp ) kwaye usele amanzi amaninzi ukuze uncede umzimba ukhuphe ityhefu. Umsebenzi womzimba obonwe kwangaphambili kwesi sigaba ufikelela kwimizuzu engama-30 ngosuku.
Sesona sigaba side esiphela xa kufikelele kubunzima obuphezulu.
Inqanaba lokuqinisa, ngokuchasene nesiphumo se-yo-yo
Kancinci kancinci ndiyazi ngenisa kwakhona ukutya okunamandla kwaye okunencasa: ubunzima obufanelekileyo bugcinwe enkosi ukuba iprotheni ecocekileyo kuphela ivumelekile ngoLwesine. Esi sisigaba sotshintsho phakathi kokutya okungqongqo kunye nokutya okuzenzekelayo kunye ihlala iintsuku ezili-10 kuyo yonke iponti elahlekileyo.
Ukongeza kwi-100 yokutya enokuthi isetyenziswe kungakhathaliseki ukuba bungakanani na, kunokwenzeka ukongeza. iziqhamo, isonka esipheleleyo, inxalenye yeshizi, iinxalenye zesitashi, kunye "nesidlo segala ngeveki." Amacephe e oatmeal bajika babe 2 kunye nesiqingatha kunye nomsebenzi womzimba wemihla ngemihla wehla ukuya kwimizuzu engama-25.
Inqanaba lokuzinzisa
Esi sigaba sithathwa nguGqirha Dukan njengesigqibo sempumelelo yokugqibela: Kuphela ukuba ulandela ukutya kwesi sigaba sesine kwileta awuyi kuphinda ufumane ubunzima obulahlekileyo. Amandla akhululeka kodwa phantsi kweemeko ezimbini:
- NgoLwesine kufuneka utye iprotheni ecocekileyo kuphela.
- I-3 tablespoons ye-oatmeal kufuneka isetyenziswe yonke imihla.
- Kufuneka wenze ubuncinane imizuzu engama-20 yokuhamba ngemini.
Ukutya kweDukan: ukutya okugunyazisiweyo kwe-100
Ukutya kwe-100 kubhekwa "njengeyona ndawo inqabileyo" ngabo bathatha isigqibo sokulandela oku kutya: banokudliwa ngokuthanda kunye nobuninzi obungenamkhawulo. Makhe sibone ukuba ziyintoni na:
72 ukutya okusekelwe kwiiproteni zezilwanyana ukuya ukukhetha:
- Inyama (ihashe, inyama yenkonyana, i-bresaola, umvundla, isibindi senyama yenkonyana, i-veal rib)
- Inkukhu (ifillet yenciniba, intaka, isibindi senkukhu, umqhagi, ihobe, inkukhu)
- Intlanzi (i-mullet, i-grouper, i-snapper, i-halibut, i-sole, i-cod entsha, i-hake, i-bream yolwandle, i-emperor fish, i-swordfish)
- Ukutya kwaselwandle (lobster, squid, scallops, mussels njl ...)
- Iiprotheni zemifuno (ingcambu yekonjac, seitan, tofu, njl.
- Iimveliso zobisi (i-cottage cheese ekhaphukhaphu, i-queso fresco enamafutha aphantsi, itshizi yekhrimu, ubisi lwe-skim, i-ricotta, iyogathi enamafutha aphantsi okanye ne-aspartame
- Amaqanda enkukhu
Ngama-28 okutya okusekelwe kwizityalo. Ezona ziphambili zezi:
- I-asparagus
- Beet
- IBroccoli
- Artichoke
- Ikherothi
- Icauliflower
- Ikhaphetshu kunye neBrussels ihluma
- Ikhaphetshu-itheniphu
- Ikhukhamba
- I-anyanisi
Ungaze uyilibale i-oat bran.
Ukubaluleka komsebenzi womzimba
Inqanaba ngalinye lokutya kufuneka lidityaniswe nezinto ezithile imisebenzi yomzimba yemihla ngemihla: ukusuka ekuhambeni ukuya kwi-aerobics, ukuqubha okanye ukudanisa. Ngokufanayo, ixesha lokuzinikezela kolu tshintsho ngokuxhomekeke kwisigaba osilandelayo:
- kwisigaba se I-ataque Imizuzu eli-20 ngosuku zanele
- Imizuzu ye30 kwisigaba » inqanawa yokuhamba ngenqanawa «
- Imizuzu ye25 kwisigaba se » ukuqinisa"
- Kwakhona Imizuzu ye20 kwisigaba se » ukuzinza «.
Umsebenzi womzimba wonyusa inkcitho yamandla, uthatha inzuzo ye-lipid reserves kunye neefemu kunye neetoni zolusu.
Ukutya kweDukan: contraindications
Njengoko sele sichazile, kukho izigxeko ezininzi ezijoliswe ekutyeni kweDukan, kunye nomdali wayo, luluntu lwezenzululwazi kwaye ngakumbi ANDID (Umbutho weSizwe weeDietitians). Makhe sibone ukuba yintoni i-contraindications yolu tya olungaqhelekanga.
Iprotheyini eninzi kakhulu
Umxholo weprotheyini ephezulu ukuginya kungalayisha kakhulu isibindi kunye nezintso: ukuba ixesha elide, oku kutya kunokubangela ukwanda cholesterol kunye uric acid egazini. Ukongeza, ukutya kweDukan kubandakanya ubukho inyama ebomvu kwiimenyu zabo, nangona unxibelelwano phakathi kokusetyenziswa kakhulu koku kunye nomngcipheko okhulayo wokuphuhlisa amathumba ekholoni kubonakalisiwe.
Iziqhamo kunye nemifuno embalwa
La ukungabikho kweziqhamo kunye nemifuno iveza i-dieters kuyo ukunqongophala okubalulekileyo kwiivithamini kunye neefayibha.
Nditsho ukungabikho kweecarbohydrates ingaba yingozi: ngaphezu kokuba ngumthombo wethu wokuqala wamandla, ukungabikho kwabo kunokukwenza ukwandisa umngcipheko we-vascular kunye nokubonakala kwamanye ama-cancer.
Ukongezelela, xa i-carbohydrates isusiwe, umzimba uqala ukutshisa amanqatha kwaye ngaloo ndlela ungena kwinqanaba elibizwa ngokuba " ketosis «, Ebonakala ngokugqithisileyo kwemizimba yeketone egazini, ekhutshwa nge umphefumlo, ngoko iya kuba nevumba elibi ngokwenene.
Imvakalelo ye ukukhathala kunye nebala elingwevu. Ngaphandle kokuqwalasela "impembelelo ye-yo-yo."
Ngubani ongafanele enze ukutya kweDukan?
Phakathi kwezi:
- abafazi abakhulelweyo okanye abancancisayo
- ukuba unengxaki ye-circulatory kunye ne-cardiocirculatory disorders
- kwiimeko zokungaphumeleli kwezintso okanye isibindi
- abaneswekile