I-drawback engundoqo yantoni na yokutya kukukhathazeka kwengqondo: ukulahlwa ukutya okuthandayo kunye nokutya, ukuzibamba, ukuzithiba okuqinileyo kunye nokubala kweekhalori. Ukutya kwe-Pierre Ducant, ukusuka kule ngcamango, kuyo yonke into esebenza ngayo, ixhamla kakhulu - ayifuneki ukupheliswa ngokupheleleyo kweeprotheyini eziqhelekileyo kumzimba wethu ekudleni. Ngaphezu koko, imenyu kwiDucane yokutya iquka iiprotheni, inani elincinci lama-carbohydrates kunye nenani elincinci leoli. Ukusetyenziswa kwesicwangciso sokutya kukuvumela ukuba uchithe ngokukhawuleza ubunzima obuninzi, ukwandise imetabolism kwaye ugcine ubunzima bomzimba obamukelekayo kuwe.
Ukutya kuhlulwe zibe zigaba ezine:
- hlaselwa,
- ukutshintsha,
- ukuqinisa,
- uzinzo.
Ubude benqanaba ngalinye lamanqanaba amathathu okuqala limiselwe ngenani leekhilogram ofuna ukuzilahla: inqanaba "lokuhlaselwa" ukuze unciphise i-5 kg, kuya kuthatha iintsuku ezimbini kuphela, inqanaba "lokuQinisa" ukususa i-50 kg yobunzima obugqithisileyo- ukusuka kwi-10 ukuya kwi-50 Iintsuku ezingama-XNUMX. Inqanaba lokugqibela, "Ukuzinzisa", iya kuba lelona nqanaba lide, likuvumela ukuba ubeke ukutya ngendlela efanelekileyo kwaye ukhusele ubunzima bomzimba.
Ukutya kweDukan kunye nemenyu "Ukuhlaselwa": umxholo wekhosi
Isigaba sokuqala sesondlo sihlobo "lokutshatyalaliswa kweyeza" - ukutya kunokuquka kuphela iimveliso zeprotheni. Ubungakanani beqonga elithi "Attack" lisuka kwiintsuku ezimbini ukuya kwelishumi. Uluhlu olubanzi lweemveliso ezivunyelweyo luya kwenza imenyu yeDucane ngendlela yokuba izicwangciso zomntu ngamnye zingakhathazeki.
Kweli nqanaba, intsilelo kwi ezityiwa kwamafutha omzimba kwamafutha ukugaya - kwiintsuku zokuqala ukunciphisa umzimba ngokukhawuleza, uqiniseka lwempumelelo izidlo.
IDukan Diet "Ukuhlaselwa": imenyu yeveki
Usuku I
Isidlo sakusasa:
- Ikhofi ebomvu engapheli, unakho nge-lemon okanye iziqholo;
- I-yogurt encinci yeoli-fat okanye i-fat-fat cottage cheese;
- inyama yenkukhu ebilisiwe okanye inyama ebhakabhaka (kuphela inyama emhlophe).
Ukutya:
- yenkomo ibhaka kunye neziqholo;
- yogurt ephantsi.
I-Snack:
- intonga.
Isidlo:
- i-squid, i-shrimp - indlela yokulungiselela ayiyiyo inqununu, ukuba ayinakunywanga kuphela; imfuno ebalulekileyo kwimenyu ye-Dyukan-ukungabikho kwamafutha kunye namafutha;
- inkukhu nge-spicy sauce.
Usuku II
Isidlo sakusasa:
- itiye;
- omelet steamed;
- ham.
Ukutya:
- indlebe.
I-Snack:
- indawo yokwenza itiye /
- oatmeal porridge.
Isidlo:
- amaqanda, aphekiweyo;
- zokutya zasemanzini.
Usuku III
Isidlo sakusasa:
- i-tea unsweetened,
- tofu,
- ukutshaya.
Ukutya:
- inkukhu e nyuyiweyo.
I-Snack:
- cookies oatmeal.
Isidlo:
- I-fried in breadcrumbs intlanzi okanye inkukhu yenkukhu.
Usuku IV
Isidlo sakusasa:
- Ikhofi ebomvu engapheli, unakho nge-lemon okanye iziqholo;
- omelet;
- tofu.
Ukutya:
- inkukhu ebhakawa ngamaapulo okanye i-oranges.
I-Snack:
- itiye,
- oat pudding.
Isidlo:
- indlebe.
Usuku V:
Isidlo sakusasa:
- itiye, i-unsweetened - imenyu yokutya yaseDukan ingabandakanyi kwi-sugar sugar kuphela ngexesha "lokuhlaselwa", ukususela ekusebenziseni kwayo kufuneka ilahlekelwe ixesha lonke lokutya;
- inyama yenkukhu ebilisiwe okanye inyama ebhakabhaka (kuphela inyama emhlophe).
Ukutya:
- iintlanzi kunye nemifuno, i-steamed;
- yogurt ephantsi.
I-Snack:
- intonga.
Isidlo:
- steak.
Umhla VI
Isidlo sakusasa:
- Ikhofi ebomvu engapheli, unakho nge-lemon okanye iziqholo;
- i-omelette eneemifino.
Ukutya:
- turkey kwi grill.
I-Snack:
- ham.
Isidlo:
- indlebe, inyama yenkomo.
Usuku lweVII
Isidlo sakusasa:
- itiye kunye nemon,
- inyama,
- Iqanda elithambileyo.
Isidlo:
- steak.
I-Snack:
- itiye;
- u kuloba i intlanzi.
Isidlo:
- Intaka edikiweyo (inkukhu / i-turkey / iinqanawa).
Lona ngumlinganiselo olinganiselayo, ngoko ukuba izitya ezinikwayo ziquka ezo ungakuthandi - zingatshintshwa ngenye into, kodwa kuphela (!) Kuluhlu lwemveliso evunyelweyo.
Into efunekayo yokutya i-Dukan "Ukuhlaselwa" - imenyu kufuneka ifake iipunipoyi ezine kunye nesigxina se-bran, imihla ngemihla: i-fiber yokutya iphucula umzimba wamathumbu kwaye isebenza njengomthombo wee-acid ezifunekayo.
Ukutya kweDukan: imenyu yeqonga elithi "Inyelelo"
Kulo nqanaba lokutya, ukutya kukhuliswa kakhulu: "iiprotheyini" iintsuku ezihamba kunye neentsuku zeeprotheyini nezitya zemifuno. Ukutya kwansuku zonke kufanele kubandakanye ezimbini (!) Iifowuni ze-bran.
Njengangaphambili, inani leemveliso alikhawulelwanga, akukho ukutya kweeprotheni, okanye iifuno, nantoni na ukuba ukutya kweDucane kuvumela. Imenyu esondeleyo "yeeprotheyini iintsuku" ingathathwa kwicandelo langaphambili. Ukusuka kwimveliso engekho yiprotheni, imifuno enomxholo ophezulu we-starch, i-carbohydrates, amafutha ayenqatshelwe: amazambane, izityalo, imifuno, ummbila, kunye nezolimo kunye ne-pasta.
Izithintelo zendalo ezibekwe kukutya kweDucan: imenyu yemihla ngemihla akufuneki ibandakanye ngaphezulu kwekilogram yeemveliso zobisi: ukugqitha lo mgaqo kungakhokelela kukuma kwamathumbu. Ngeentsuku zeprotheni, ungasebenzisa itispuni yeoyile yemifuno (yokunxiba iisaladi), kwiintsuku zeprotein kunye nemifuno, inqanaba linokuphindwa kabini.
Isigaba sesithathu "Ukuziqinisa": Yintoni oyifunayo ukuba uyazi?
Isigaba esona sihle kwaye sikhululekile - izitya ezizithandayo kunye neemveliso zibuyiselwa kwimenyu yakho. Ukutya kweDukan kubonisa ixesha 'lokulinda' kwiintsuku ze-10 kwisisindo ngasinye.
Le yithuba eliyingozi kakhulu lokutya - umzimba onqwenela isonka, iziqhamo kunye neeshizi, unokukhawuleza ukuhlawula zonke iililogram ezilahlekileyo!
Eli nqanaba kufuna ukuzithiba okukhulu:
- akukho ngaphaya kwesinye isiqhamo esisiqhamo ngosuku - i-berries, i-orange, i-pear, i-apula;
- akukho ngaphezu kweesonka ezimbini ngosuku, kwaye ungabandakanyi isonka esimhlophe;
- ayikho ngaphezu kwe-40 gramu yoshizi ngosuku;
- i-pasta, izityalo - ezingekho ngaphantsi kwee-servings ezimbini ngeveki, kungcono ukuba ungasebenzisi ii-litate kuzo zonke;
- Kanye ngeveki unako ukufumana ukukhonzwa kwengulube okanye imvana.
Ezi zithintelo azikwazi ukubizwa ngokuba nzima, unokutya kakhulu, ngaphandle kokushiya isakhelo esenza iDyukana yokutya. Imenyu yeveki kufuneka icinge enye "yosuku lweprothini" - le yimeko esemgangathweni yokugcina ubunzima obuphumelele.
Isigaba sesine: "Ukuzinza" kwesisindo
Izithuba ezisisiseko zesithuba sokugqibela sesondlo zibane kuphela:
- Gcina umlinganiselo we "Fast Fast" yokutya.
- Khetha enye yeentsuku zeveki "iprotheni" kwaye uhambelane ngokuthe ngqo kulo mbuso.
- Yidla imihla ngemihla iipuniwe ze-bran (idayi okanye iphekwe).
- Hambisa ngaphezulu. Ukuba imo yomsebenzi okanye indlela yokuphila ayikuvumeli ukuba uye echibini okanye kwindawo yokuzivocavoca - ungasebenzisi i-elevators, hamba ubuncinane ubuncinane kwisiqingatha seyure ngosuku. Akukho nto ininzi yokuqokelela ubunzima obuninzi njenge-hypodynamia.
Kwelinye isithuba sele usuphumelele kakhulu. Ngoko ujonge umphumo!