Kusambira kwakukulu kwa zakudya zilizonse ndizovuta: kukana zakudya zomwe mumazikonda ndi zakudya, kudziletsa, kudziletsa kwambiri komanso kuwerengera kalori. Zakudya Pierre Duke ku mfundo imeneyi, pakuti nchito zake zonse, woganizira kwambiri - izo sikutanthauza Kupha wathunthu mwachizolowezi wathu zakudya m'thupi mapuloteni ochokera chakudya. Komanso, mndandanda wa zakudya za Ducane amaphatikizapo mapuloteni, chakudya chochepa kwambiri komanso mafuta osachepera. Kugwiritsa ntchito pulogalamu ya zakudya kumakuthandizani kuti muchotse mwamsanga kulemera kwambiri, kuchepetsa thupi ndi kusunga thupi lovomerezeka kwa inu.
Zakudya zimagawidwa m'magulu anayi:
- kuukira,
- kusintha,
- kulumikiza,
- kukhazikika.
Kutalika kwa gawo lililonse mwamagawo atatu oyambilira kumatsimikizika ndi kuchuluka kwa ma kilogalamu omwe mukufuna kuchotsa: gawo la "Attack" kuti muchepetse makilogalamu 5, zitenga masiku awiri okha, gawo la "Fastening" kuti lichotse makilogalamu 50 a kunenepa kwambiri - kuyambira 10 mpaka Masiku 50. Gawo lomalizira, "Kukhazikika", lidzakhala gawo lalitali kwambiri, kukulolani kuti musinthe zakudya zanu ndikukhazikika bwino.
Zakudya za Dukan ndi menyu "Attack": lingaliro la maphunziro
Gawo loyambirira la zakudya ndi mtundu wa "mankhwala oopsya" - chakudyacho chimakhala ndi mapuloteni okha. Kutalika kwa sitepe ya "Attack" ikuchokera masiku awiri mpaka khumi. Mndandanda wambiri wa mankhwala omwe amaloledwa adzapanga mapulogalamu a Ducane m'njira yoti zinthu zina zisasokonezeke.
Pa nthawi imeneyi, ndi kuchepekedwa mu zakudya mafuta metabolize thupi mafuta - mu masiku oyambirira inu kuonda mofulumira, wotsimikiza mtima kwa zakudya.
Dukan Diet "Attack": menyu ya sabata
Tsiku Langa
Chakudya cham'mawa
- khofi wakuda wosakoma, mungathe ndi mandimu kapena zonunkhira;
- kanyumba kakang'ono ka yogurt kapena mafuta ochepa kwambiri;
- nkhuku yophika kapena yophika (nyama yoyera yokha).
Chakudya:
- ng'ombe yophika ndi zonunkhira;
- yogurt yochepa.
Snack:
- nkhanu.
Chakudya:
- squid, - shrimp - njira yokonzekera siyiyi yokha, ngati si yokazinga: zofunika zofunika pa menyu a Dyukan - kusowa kwa mafuta ndi mafuta;
- nkhuku mu zokometsera msuzi.
Tsiku lachiwiri
Chakudya cham'mawa
- tiyi;
- omelet steamed;
- wotsamira.
Chakudya:
- khutu.
Snack:
- zipangizo za tiyi / khofi,
- oatmeal phala.
Chakudya:
- mazira, owiritsa mwamphamvu;
- nsomba.
Tsiku lachitatu
Chakudya cham'mawa
- tepi unsweetened,
- tofu,
- kusuta fodya.
Chakudya:
- nkhuku yokazinga.
Snack:
- oatmeal makeke.
Chakudya:
- yokazinga mu breadcrumbs nsomba kapena nkhuku fyullet.
Tsiku lachinayi
Chakudya cham'mawa
- khofi wakuda wosakoma, mungathe ndi mandimu kapena zonunkhira;
- omelet;
- tofu.
Chakudya:
- nkhuku yophikidwa ndi maapulo kapena malalanje.
Snack:
- tiyi,
- oat pudding.
Chakudya:
- khutu.
Tsiku V:
Chakudya cham'mawa
- tiyi, unsweetened - Zakudya za Dukan sizidwalanso kuchokera ku zakudya shuga osati nthawi ya "Attack", kuchokera ku ntchito yake iyenera kutayidwa pa nthawi yonse ya zakudya;
- nkhuku yophika kapena yophika (nyama yoyera yokha).
Chakudya:
- nsomba ndi zitsamba, steamed;
- yogurt yochepa.
Snack:
- nkhanu.
Chakudya:
- steak.
Tsiku VI
Chakudya cham'mawa
- khofi wakuda wosakoma, mungathe ndi mandimu kapena zonunkhira;
- omelette ndi masamba.
Chakudya:
- Turkey pa grill.
Snack:
- wotsamira.
Chakudya:
- khutu, nyama yophika.
Tsiku VII
Chakudya cham'mawa
- tiyi ndi mandimu,
- nyama chips,
- dzira lophika.
Chakudya:
- steak.
Snack:
- tiyi;
- nsomba yosuta.
Chakudya:
- mbalame yokazinga (nkhuku / Turkey / zinziri).
Ili ndi menyu yoyenera, kotero ngati zakudya zoperekedwazo zikuphatikizapo zomwe simukuzikonda - zikhoza kusinthidwa ndi china chake, koma (!) Kuchokera pa mndandanda wa zinthu zogulitsidwa.
Chofunikira chofunika cha zakudya Dukan "Attack" - menyu ayenera kuphatikizapo supuni imodzi ndi hafu ya bran, tsiku ndi tsiku: zakudya zamagetsi zimathandiza m'mimba motility ndipo zimakhala ngati magwero a zidulo zofunika.
Zakudya za Dukan: mndandanda wa siteji "Alternation"
Panthawi imeneyi, chakudya chimakula kwambiri: "Mapuloteni" amatha masiku angapo ndi mapuloteni ndi masamba. Zakudya za tsiku ndi tsiku ziyenera kuphatikizapo awiri (!) Supuni za bran.
Monga kale, chiwerengero cha mankhwala sichikhazikitsidwa, kapena zakudya zapuloteni, kapena masamba, zomwe zakudya za Ducane zimalola. Mndandanda woyenera wa "masiku a mapuloteni" angatengedwe kuchokera ku gawo lapitalo. Kuchokera ku zinthu zopanda mankhwala, masamba omwe ali ndi wowonjezera wowonjezera, zakudya, mafuta amaletsedwa: mbatata, nyemba, maolivi, chimanga, komanso tirigu ndi pasta.
Zoletsa zachilengedwe zoperekedwa ndi chakudya cha a Ducan: menyu ya tsiku lililonse sayenera kuphatikiza kilogalamu imodzi ya mkaka: kupitilira izi kumatha kubweretsa m'matumbo. Pa masiku a mapuloteni, mutha kugwiritsa ntchito supuni ya tiyi yamafuta a masamba (popangira masaladi), pamapuloteni ndi masiku a masamba, milanduyo imatha kuwirikiza.
Gawo lachitatu la "Fastening": Kodi muyenera kudziwa chiyani?
Gawo labwino kwambiri ndi losavuta - mbale zomwe mumakonda komanso katundu wanu amabwezedwa ku menyu yanu. Zakudya za Dukan zimapanga nthawi ya "kukanikiza" masiku a 10 kuti kulemera kulikonse kwatsika.
Iyi ndiyo nthawi yoopsa kwambiri ya chakudya - chilakolako chomwe chimakhumba mkate, zipatso ndi tchizi, zimatha kulipira mwamsanga makilogalamu onse otayika!
Sitejiyi imafuna kudziletsa kwakukulu:
- Osapitilira zipatso imodzi pa tsiku - zipatso zambiri, lalanje, peyala, apulo;
- Osapitirira zidutswa ziwiri za mkate pa tsiku, ndipo osasamala mikate yoyera;
- osati oposa magalamu a 40 a tchizi pa tsiku;
- pasta, nyemba - zosapitirira mavitamini awiri pa sabata, ndibwino kuti musagwiritse ntchito mbatata konse;
- Kamodzi pa sabata mungathe kugula nkhumba kapena nkhosa.
Malamulowa sangatchedwe kuti ndi owopsa, mukhoza kudya kwambiri, popanda kusiya chimbudzi chimene chimayambitsa Dyukana. Mndandanda wa sabata ayenera kudalira "tsiku la mapuloteni" - izi ndizofunikira kuti mukhale wolemera.
Gawo lachinayi: "Kulimbitsa" kulemera
Zomwe zimayambira kumapeto kwa chakudya ndi zinayi zokha:
- Onetsetsani kuchuluka kwa chakudya "Cholimbitsa".
- Sankhani tsiku limodzi la sabata "mapuloteni" ndikutsatira mwamphamvu boma lino.
- Tsiku lililonse idyani supuni zitatu za mandimu (yaiwisi kapena yophika).
- Sungani zambiri. Ngati ntchito kapena moyo sukulola kuti mupite ku dziwe kapena masewera olimbitsa thupi - musagwiritse ntchito elevators, yendani kwa theka la ola patsiku. Palibe chochulukirapo chokwanira kulemera kwakukulu monga hypodynamia.
Mulimonse mwakhala mukupeza zambiri. Chotsani zotsatira!