Babban bita na kowane abinci shine rashin jin daɗin jiki: ƙiyayya da abincin da kuke so da abincinku, kulawa da kai, mai kula da kai da cajin ƙidayar. Abinci na Pierre Ducant, daga wannan ra'ayi, ga dukan tasirinsa, mai tausayi ne - bazai buƙatar kawar da kayan abinci mai gina jiki ba wanda ya saba da jikinmu daga abinci. Bugu da ƙari, menu a kan abincin Ducane ya hada da sunadaran sunadarai, yawan adadin carbohydrates da yawan kitsen mai. Yin amfani da kayan abinci mai gina jiki yana baka dama ka daina kawar da nauyin kima, inganta tsarin gyaran fuska da kiyaye nauyin jiki wanda ya yarda da kai.
An rage cin abinci zuwa kashi hudu:
- kai hari,
- canzawa,
- fastening,
- karfafawa.
Tsawancin kowane matakin farko guda uku an tantance shi ne da yawan kilogram da kake son kawarwa: matakin "Attack" domin a rasa kilo 5, zai ɗauki kwanaki biyu kawai, matakin "eningaddamarwa" don kawar da kilogram 50 na nauyin da ya wuce kima - daga 10 zuwa 50 XNUMX kwanaki. Mataki na karshe, "Stabilization", shine zai zama mafi tsayi lokaci, wanda zai baka damar daidaita tsarin abinci da tabbatar da ingancin nauyin jiki.
Duk abincin tare da menu "Attack": manufar hanya
Lokacin farawa na cin abinci shine irin "farfadowa" - cin abinci ya ƙunshi dukkanin samfurori. Tsawon lokaci na "Attack" yana daga kwana biyu zuwa goma. Lissafi masu yawa na samfurori da aka ƙayyade za su kasance cikin menu na Ducane a cikin hanyar da abubuwa gudawa ba su sami rawar jiki ba.
A wannan mataki, da kasawa a cikin abinci na kitse metabolize jiki mai - a farkon kwanaki ka rasa nauyi cikin sauri, da kaina rinjayu da tasiri na abun da ake ci.
Duk Abincin Abinci "Attack": menu na mako
Ranar I
Breakfast:
- black unsweetened kofi, za ka iya tare da lemun tsami ko kayan yaji;
- low-fat yogurt ko low-mai gida cuku;
- Boiled ko gasa kaza (kawai fararen nama).
Abincin rana:
- naman sa gasa da kayan yaji;
- Yogurt mai ƙananan.
Abincin abincin:
- kaguwa sandunansu.
Abincin dare:
- squid, shrimp - Hanyar shiri ba a ba da ita ba, idan ba a yi soyayyen ba: babban abinda ake bukata don menu na Dyukan - rashi mai yatsun mai;
- kaza a cikin kayan yaji.
Ranar II
Breakfast:
- shayi;
- omelet steamed;
- durƙusar ham.
Abincin rana:
- kunne.
Abincin abincin:
- kayan shayi / kofi,
- oatmeal porridge.
Abincin dare:
- qwai, mai kwalliya;
- abincin teku.
Ranar III
Breakfast:
- shayi unsweetened,
- tofu,
- shan taba turkey.
Abincin rana:
- abincin kaza.
Abincin abincin:
- kuki na takalmin.
Abincin dare:
- soyayyen abinci a cikin kifi ko gishiri.
Ranar IV
Breakfast:
- black unsweetened kofi, za ka iya tare da lemun tsami ko kayan yaji;
- omelet;
- tofu.
Abincin rana:
- kaza dafa tare da apples ko lemu.
Abincin abincin:
- shayi,
- oat pudding.
Abincin dare:
- kunne.
Ranar V:
Breakfast:
- shayi, unsweetened - Dukkan abincin menu wanda ya rage daga rage cin abinci sugar ba kawai don "Attack" ba, daga amfani da ya kamata a jefar da shi na tsawon lokacin cin abinci;
- Boiled ko gasa kaza (kawai fararen nama).
Abincin rana:
- kifi da ganye, steamed;
- Yogurt mai ƙananan.
Abincin abincin:
- kaguwa sandunansu.
Abincin dare:
- steak.
Rana ta VI
Breakfast:
- black unsweetened kofi, za ka iya tare da lemun tsami ko kayan yaji;
- wani omelette tare da ganye.
Abincin rana:
- turkey on grill.
Abincin abincin:
- durƙusar ham.
Abincin dare:
- kunnen, nama nama.
Day VII
Breakfast:
- shayi da lemun tsami,
- nama kwakwalwan kwamfuta,
- kwai mai yayyafi.
Abincin dare:
- steak.
Abincin abincin:
- shayi;
- kyafaffen kifaye.
Abincin dare:
- gishiri mai fadi (kaza / turkey / quail).
Wannan shi ne matakan kimanin, don haka idan jita-jita da aka miƙa ya haɗa da waɗanda ba ka so - za'a iya maye gurbin su ta wani abu dabam, amma (!) Daga jerin samfurori da aka bari.
Ake bukata rage cin abinci kashi Ducane "Attack" - menu kamata hada da rabin tablespoons na bran kullum: abin da ake ci fiber inganta hanji hanji suna da ne tushen muhimmanci acid.
Dukkan abincin da ake ciki: menu na mataki "Sauyawa"
A wannan lokaci na cin abinci, ana ci gaba da rage cin abinci: kwanakin "gina jiki" tare da kwanakin gina jiki da kayan lambu. A yau da kullum abinci ya kamata hada biyu (!) Tablespoons na bran.
Kamar yadda kafin, yawan kayayyakin da ba a iyakance ba zuwa, wani gina jiki abinci ko kayan lambu, wani da damar Dukan Diet. Samfurin menu "furotin kwana" za a iya dauka daga baya sashe. Na ba-gina jiki kayayyakin dakatar da kayan lambu da babban abun ciki na sitaci, carbohydrates, fats, dankali, wake, da zaituni, masara, kazalika da hatsi da taliya.
Restrictionsuntatawa na ɗabi'a da abincin Ducan ya sanya: menu na kowace rana bai kamata ya ƙunshi fiye da kilogram na kayayyakin kiwo ba: wuce gona da iri wannan na iya haifar da ciwan hanji. A ranakun furotin, zaka iya amfani da karamin cokalin mai na kayan lambu (don kayan salatin), a ranakun furotin da na kayan lambu, za'a iya ninka kudin sau biyu.
Mataki na uku na "Azumi": Abin da kuke buƙatar sani?
Abinda ya fi dacewa kuma mai dadi - kayan da aka fi so da samfurori sun dawo zuwa menu naka. Dukkan abincin na ƙayyade tsawon lokacin "ƙaddara" don kwanaki 10 saboda kowane nauyin da aka bari.
Wannan shi ne lokaci mafi yawancin abincin - abincin da kuke so ga gurasa, 'ya'yan itatuwa da kuma warkaswa, zai iya biya da sauri ga dukkan nauyin da aka rasa!
Wannan mataki yana buƙatar kula da kai mai kyau:
- ba fiye da daya bautãwarku na 'ya'yan wata rana - dintsi na berries, Orange, pear, apple.
- ba fiye da gurasa guda biyu a rana ba, da kuma ware gurasa marar lahani;
- ba fiye da XKUMX grams cuku a kowace rana;
- taliya, wake - ba fiye da biyu servings da mako, da dankalin turawa, ne mafi alhẽri ba ci.
- Sau ɗaya a mako za ku iya samar da naman alade ko rago.
Wadannan hane-hane ba za a dauke mai tsanani, na iya zama sosai m ci ba tare da barin tsarin cewa ya kafa Ducane rage cin abinci. Menu na mako da ya ɗauka a "furotin rana" - wannan shi ne ainihin yanayin for rike da cimma nauyi.
Mataki na hudu: "Ƙaddamarwa" na nauyi
Mahimman bayanan ƙarshen abinci shine kawai hudu:
- Ka lura da yawancin abincin "Fastening".
- Zaɓi daya daga cikin kwanakin "furotin" na mako kuma kuyi biyayya da wannan tsarin.
- Kullum ku ci tablespoons uku na bran (raw ko dafa shi).
- Matsar da ƙarin. Idan aiki yanayin ko salon ba ka damar amfani da pool ko dakin motsa jiki - daina amfani da lifts, yin yawo don a kalla rabin awa a rana. Babu wani abu da zai iya tara yawan kima kamar hypodynamia.
A cikin sauran ku riga kuka sami nasara sosai. Don haka ji dadin sakamakon!