Kukurukurwa kukuru kwekudya chero kupi zvayo kunetseka kwepfungwa: kurambwa kwezvokudya zvako zvaunoda nezvokudya, kuzvidzora, kuzvidzora kuzvidzora uye koriori kuverenga. Kudya kwaPilbert Ducant, kubva pakuona kwemaonero aya, kwese kubudirira kwayo, kwakanyanyisa - hazvidi kuti kubviswa kwakakwana kweproteineti yezvokudya iyo inowanzozivikanwa mumuviri wedu kubva pakudya. Uyezve, mharidzo yeDucane kudya inosanganisira zvikuru mapuroteni, ine mwero wemakhahydrates uye zvishoma zvishoma mafuta. Kushandiswa kweprogram yezvokudya kunokubvumira kukurumidza kubvisa uremu hunorema, kugadzirisa kushandiswa kwemasabolism uye kuchengeta uremu hwemuviri hunogamuchirwa kwauri.
Zvokudya zvakakamurwa kuva zvikamu zvina:
- kurwisa,
- alternation,
- fastening,
- stabilization.
Iyo nguva yeimwe neimwe yematanho ekutanga matatu inoonekwa nenhamba yemakirogiramu iwe aunoda kubvisa: iyo "Kurwisa" nhanho kuitira kuti udzikise makirogiramu mashanu, zvinotora mazuva maviri chete, iyo "Inosimbisa" nhanho kubvisa makirogiramu makumi mashanu ehuremu hwakawandisa - kubva pagumi kusvika Mazuva makumi mashanu. Chikamu chekupedzisira, "Kudzikamiswa", chichava chikamu chakarebesa, zvichikubvumidza iwe kuti uve nechikafu chemuviri uye uchengetedze huremu hwakakwana hwemuviri.
Kudya kwaDukan pamwe nemenyu "Attack": chirevo chetambo
Chikamu chekutanga chekudya ndicho chimiro che "kushamiswa kwechirwere" -kudya kunosanganisira zvipurotheni chete. Nguva yechirongwa che "Attack" inobva pamazuva maviri kusvika gumi. Tsamba yakawanda yezvinhu zvakabvumirwa zvigadzirwa zvichaita Ducane menu nenzira yakadaro kuti zvikamu zvevanhu hazvibvumi.
Panguva ino, kusasha kwemafuta muzvokudya kunosanganisira mafuta mune metabolism - mumazuva okutanga, uri kukurumidza kuora muviri, pachako, uchiva nechokwadi chekubudirira kwezvokudya.
Dukan Zvokudya "Kurwisa": menyu yevhiki
Zuva I
Chirafu:
- kofi yakasviba isina kuwanikwa, iwe unogona nemononi kana zvinonhuwira;
- mafuta-yogurt asina mafuta kana pasi-fat cottage cheese;
- yakabikwa kana kubikwa huku (nyama yakachena chete).
Kudya:
- Nzombe yakabikwa nemafuta;
- low-fat yogurt.
Snack:
- crab sticks.
Kudya:
- squid, shrimp - iyo nzira yekugadzirira haisi yemirairo, kana ichinge isina kuomeswa: chinhu chikuru chinodiwa pamenyu yeDyukan - kusavapo kwamafuta nemafuta;
- chicken in spicy sauce.
Zuva II
Chirafu:
- tea;
- omelet steamed;
- chirema ham.
Kudya:
- nzeve.
Snack:
- teko / mafuro ekugadzira zviyo,
- oatmeal porridge.
Kudya:
- mazai, akaoma-akabikwa;
- seafood.
Zuva III
Chirafu:
- chai unsweetened,
- tofu,
- kusvuta turkey.
Kudya:
- chicken yakabikwa.
Snack:
- oatmeal cookies.
Kudya:
- Fried in breadcrumbs hove kana chicken fillet.
Zuva IV
Chirafu:
- kofi yakasviba isina kuwanikwa, iwe unogona nemononi kana zvinonhuwira;
- omelet;
- tofu.
Kudya:
- chicken yakabikwa nemaapuro kana maarangi.
Snack:
- chai,
- oat pudding.
Kudya:
- nzeve.
Zuva reV:
Chirafu:
- tiyi, unsweetened - mishonga yeDukan yekudya isingabatanidzi kubva pane kudya kwemashuga kwete chete kwenguva ye "Attack", kubva pakushandiswa kwayo inofanira kurasikirwa kwemazuva ose ezvokudya;
- yakabikwa kana kubikwa huku (nyama yakachena chete).
Kudya:
- hove nemiriwo, inopisa;
- low-fat yogurt.
Snack:
- crab sticks.
Kudya:
- steak.
Zuva VI
Chirafu:
- kofi yakasviba isina kuwanikwa, iwe unogona nemononi kana zvinonhuwira;
- an omelette ane greens.
Kudya:
- turkey on the grill.
Snack:
- chirema ham.
Kudya:
- nzeve, yakagochwa nyuchi.
Zuva VII
Chirafu:
- teyi nemononi,
- nyama chips,
- soft-boiled egg.
Kudya:
- steak.
Snack:
- tea;
- hove inoputa.
Kudya:
- shiri yakabikwa (chicken / turkey / zviya).
Iyi ndiyo mamiriro ekufungidzira, saka kana zvikafu zvaunopa zvinosanganisira izvo zvausingadi - zvinogona kushandiswa pane chimwe chinhu, asi chete (!) Kubva pakurongwa kwemiti yakabvumirwa.
Chinhu chinodikanwa chekudya Dukan "Attack" - menyu inofanira kusanganisira imwe yehafu yepunikioni yebazi, zuva rega rega: fiber fiber inovandudza mumatenho motility uye inoshandiswa sechinhu chinokosha chinoita acid.
Zvokudya zveDukan: menyu yemutambo "Alternation"
Panguva ino yezvokudya, kudya kunowedzera zvakanyanya: "mapuroteni" mazuva anoshandiswa nemazuva eproteine uye yemidziyo ndiro. Kudya kwezuva nezuva kunofanirwa kusanganisira zviviri (!) Tapepoons ebazi.
Sezvakaitika, nhamba yezvigadzirwa haigoneki, kana mapuroteni, kana miriwo, chero iyo iyo Ducane kudya inobvumira. Nhamba yepamusoro ye "proteiniti mazuva" inogona kutorwa kubva muchikamu chekare. Kubva kune zvisiri zveproprotein, mishonga ine yakakwirira ye starch, mahydrohydrates, mafuta haabvumirwi: mbatatisi, gorosi, maorivhi, chibage, pamwe chete nezviyo uye pasta.
Kurambidzwa kwechisikigo kwakamisikidzwa nechikafu cheDucan: menyu yezuva rega rega haifanire kusanganisira inopfuura kilogiramu yezvigadzirwa zvemukaka: kudarika ichi chiitiko kunogona kutungamira mukudzika kwemukati. Pamazuva emapuroteni, unogona kushandisa teaspoon yemafuta emuriwo (ekupfekedza masaladi), pamapuroteni-mazuva emiriwo, iwo mwero unogona kupetwa kaviri.
Chikamu chechitatu che "Fastening": Chii chaunoda kuziva?
Iyo yakanakisisa uye yakasununguka mukana - zvidyo zvinodyiwa nemidziyo zvinodzorerwa kumenyu yako. Kudya kwaDukan kunoratidza nguva ye "kumira" kwemazuva e10 kwehumwe humwe uhwo hwakadonha.
Ino ndiyo nguva yakaipisisa zvikuru yekudya - mhuka inoshuva chingwa, michero uye cheeses, inogona kukurumidza kubhadhara makirogiramu ose akarashika!
Iyi danho rinoda kuzvidzora kwakakomba:
- kwete kupfuura imwe kushanda yemichero pazuva - mazana ehukoro, marinari, peari, apuro;
- kwete kupfuura zvikamu zviviri zvechingwa pazuva, uye usabvisa chingwa chena;
- kwete kupfuura 40 gramu chechesi pazuva;
- pasita, legumes - hapana mairi maviri servings pavhiki, zviri nani kusashandisa mbatata zvachose;
- Kamwe kamwe pavhiki unokwanisa kuwana kushumira kwegorosi kana gwayana.
Iyi mitemo haigoni kunzi yakashata, iwe unogona chaizvo kudya zvakanyanya, pasina kusiya chikamu chinogadzira kudya kwaDyukana. Mhuka yevhiki ino inofanirwa kutora rimwe "protein day" - ichi ndicho chimiro chekuchengetedza kuyerwa kwekuyera.
Chikamu chechina: "Kusimbisa" kwekuyera
Izvozvo zvinoshandiswa pakupedzisira kwechikamu chokupedzisira chekudya ndezvechina chete:
- Chengeta rutivi rwe "Fastening" kudya.
- Sarudza rimwe remazuva evhiki "mapuroteni" uye nyatsoteerera hurumende iyi.
- Zuva nezuva idya mashuputa matatu ebhuru (yakasviba kana kubikwa).
- Enda kune imwe. Kana nzira yebasa kana mararamiro asingakubvumiri kuti uende kudziva kana kudzidzira-usashandise elevator, famba kwehafu yenguva pazuva. Hapana chinhu chakawanda chokuunganidza huwandu hunorema sehutano.
Mune imwe nzvimbo iwe watove wakawana zvakawanda. Saka inakidzwa nemugumisiro!