Ukutya kwe-Dukan: yintoni, izigaba zayo kunye nemenyu yokunciphisa umzimba

Umxholo

• Ukutya kweDukan inyathelo ngenyathelo
• Isigaba sokuqala se-Dukan yokutya-isigaba sokuhlaselwa
• Imenyu yesampulu yesigaba sokuhlaselwa
• Inqanaba lesi-2 lesidlo se-Dukan-isigaba sokuhamba ngenqanawa
• Imenyu yesampulu yenqanaba lokuhamba ngenqanawa
• Inqanaba lesithathu lokutya kweDukan-isigaba sokudibanisa
• Imenyu yesampulu yenqanaba lokudityaniswa
• Isigaba se-4 sokutya kweDukan-isigaba sozinzo
• Imenyu yomzekelo wenqanaba lokuzinzisa

Ukutya kweDukan kukutya okwahlulwe ngokwamanqanaba ama-4 kwaye, ngokutsho kombhali wayo, kukuvumela ukuba ulahle malunga ne-5 kg ​​kwiveki yokuqala. Kwinqanaba lokuqala, ukutya kwenziwa kuphela ngeeproteni, kwaye ixesha lokutya lixhomekeke kubungakanani bobunzima umntu afuna ukunciphisa umzimba.

Oku kutya kwenziwa ngugqirha waseFrance uGqirha Pierre Dukan kwaye icaciswe gca kwincwadi yakhe: 'Andinako ukunciphisa umzimba'. Oku kunokuba lukhetho kwabo bafuna ukunciphisa umzimba ngokukhawuleza.

Jonga ukuba zingaphi iiponti ozifunayo ukuze unciphise umzimba ngokubeka idatha yakho kule khalityhuleyitha ilandelayo:

Jonga ukutya okuvunyelweyo, ukutya okungavumelekanga kunye nendlela isigaba ngasinye sokutya kweDucan esisebenza ngayo:

Ukutya kweDukan inyathelo ngenyathelo

Ukufumanisa ukuba zingaphi iintsuku isigaba ngasinye sokutya ekufuneka sihlale, uGqirha Dukan ucebisa ukuba:

• Kulungiselelwe abo bafuna ukuphulukana ne-5kg: usuku olu-1 kwisigaba sokuqala;
• Kulungiselelwe abo bafuna ukuphulukana ne-6 ukuya kwi-10 kg: iintsuku ezi-3 kwisigaba sokuqala;
• Kulungiselelwe abo bafuna ukuphulukana ne-11 ukuya kwi-20 kg: iintsuku ezisi-7 kwisigaba sokuqala.

Ubungakanani bezinye izigaba buyahluka ngokobunzima bomntu ngamnye, kwaye ekuphela kwelekese ezinokutyiwa koku kutya yiPudding yeqanda likaGqr Dukan enobisi olucekethekileyo kunye nejelatin yokukhanya engenaswekile. Jonga idukan yokutya inyathelo ngenyathelo elingezantsi.

Isigaba sokuqala se-Dukan yokutya-isigaba sokuhlaselwa

Kwinqanaba le-1 lokutya kwe-Dukan kuvunyelwe kuphela ukutya ukutya okune-protein, kwaye imithombo yeecarbohydrate kunye neelekese akuvumelekanga.

• Ukutya okuvunyelweyo: inyama ecekethekileyo, eyosiweyo, eyosiweyo okanye ephekiweyo engenamafutha ongezelelweyo, i-kani, amaqanda abilisiweyo, umsi we-turkey oshushu, i-yoghurt yendalo okanye ye-skimmed, ubisi lwe skim, i-cottage cheese. Kuya kufuneka usoloko utya amacephe e-1 enesiqingatha se-oat bran ngemini, njengoko isutha indlala, kunye necephe le-1 lamajikijolo eGoji, ngamandla ayo okucoca.
• Ukutya okungavumelekanga: zonke ii-carbohydrate, ezifana nesonka, irayisi, ipasta, iziqhamo kunye neelekese.

Eli nqanaba lihlala ukusuka kwiintsuku ezi-3 ukuya kwezi-7 kunye ne-3 ukuya kwi-5 kg ​​elahlekileyo kulo.

Imenyu yesampulu yesigaba sokuhlaselwa

Kwinqanaba lokuhlaselwa, ukutya kusekelwe kuphela kukutya okunotyebileyo kwiiproteni. Ke, imenyu inokuba:

• Isidlo sakusasa: 1 iglasi yobisi olunotyiweyo okanye i-yogurt egutyiweyo + 1.5 ikholamu yesuphu ye-oat ye-oat + 2 izilayi zesonka samasi kunye ne-ham okanye iqanda eli-1 elineesilayi ezi-2 zeshizi. Ungongeza ikofu kubisi, kodwa hayi iswekile.
• I-snack yasekuseni: 1 i-yogurt ene-fat-fat plain okanye i-2 slices of cheese + 2 slices of ham.
• Isidlo sasemini: I-250g yenyama ebomvu kwi-4 itshizi yesosi, eyenziwe ngobisi olucekethekileyo okanye iifillets ezintathu zenkukhu ezigcadiweyo kunye ne-cheese topping kunye ne-ham okanye i-shrimp kwisosi yesonka samasi.
• Ukutya okusemva kwemini: 1 i-yogurt enamafutha asezantsi okanye iglasi e-1 yobisi olunamafutha asezantsi + 1 icephe lamajikijolo eGoji + iqanda eli-1 elibilisiweyo okanye izilayi ezi-2 ze-tofu + izilayi ezi-3 zenyama okanye i-soy burger e-1 + isilayi esinye secottage cottage.

Kubalulekile ukukhumbula ukuba kuphela amaqanda ama-2 avumelekile ngosuku.

Ukutya kuvunyelwe kwinqanaba 1

Ukutya kuvinjelwe kwisigaba 1

Inqanaba lesi-2 lesidlo se-Dukan-isigaba sokuhamba ngenqanawa

Kwinqanaba le-2 lokutya kwe-Dukan, eminye imifuno yongezwa ekutyeni, kodwa ayikavunyelwa ukuba itye ii-carbohydrate. Imifuno kunye nemifuno kufuneka ityiwe iluhlaza okanye iphekwe emanzini anetyiwa, kwaye iswiti evumelekileyo kuphela yi-gelatin elula. Izinongo ezisetyenzisiweyo kufuneka zibe yioyile yomnquma, ilamuni, imifuno enjengeparsley nerosemary okanye iviniga yebhalsam.

• Ukutya okuvunyelweyo: iitumato, ikhukhamba, iradish, iletisi, amakhowa, iseleri, ichard, isitshalo seqanda kunye ne-zucchini.
• Ukutya okungavumelekanga: ukutya okune-carbohydrate, iilekese kunye neziqhamo.

Qaphela: kwesi sigaba sesi-2, kuya kufuneka utshintshe usuku olunye ukuba utye iprotheni kuphela kwaye ngolunye usuku utye iprotheni, imifuno, de ugqibe iintsuku ezisi-7. Ngosuku otya ngalo iprotein kuphela, kuya kufuneka utye icephe eli-1 lamajikijolo eGoji kwaye, kwezinye iintsuku, amacephe amabini.

Imenyu yesampulu yenqanaba lokuhamba ngenqanawa

Kuya kufuneka ulandele imenyu yesigaba sokuhlaselwa seentsuku zeproteni. Le menyu ilandelayo ibonelela ngemizekelo yokutya kweentsuku xa usitya iprotein kunye nemifuno:

• Isidlo sakusasa: 1 iglasi yobisi olunotyiweyo okanye i-yogurt egutyiweyo + 1.5 ikholamu yesuphu ye-oat ye-oat + 2 izilayi zetshizi ezibhakiweyo kunye neetumato okanye iqanda kunye nepancake yetumato.
• I-snack yasekuseni: Iilayi ezi-2 zeshizi + ezi-2 zesahlulo seham.
• Isidlo sasemini: I-250g yenyama kwi-tomato sauce kunye nekhukhamba, i-lettuce kunye nesaladi ye-eggplant okanye i-2 slices of salmon kwi-mushroom sauce + isaladi yetamatato, i-zucchini kunye ne-chard.
• Ukutya okusemva kwemini: I-yogurt ene-oyile encinci + 1 icephe lamajikijolo eGoji + izilayi ezi-2 zeshizi okanye iqanda eli-1 elibilisiweyo

Kweli nqanaba, elihlala ukuya kwiveki e-1, ilahleko eyi-1 ukuya kwezi-2. Jonga iresiphi ebonisiweyo yeli nqanaba lokutya: I-Dukan pancake recipe.

Ukutya kuvunyelwe kwisigaba 2

Ukutya kuvinjelwe kwisigaba 2

Inqanaba lesithathu lokutya kweDukan-isigaba sokudibanisa

Kwinqanaba lesi-3 lesidlo se-Dukan, ukongeza kwiinyama, imifuno kunye nemifuno, ungatya iziqhamo ezi-2 ngemini, izilayi ezi-2 zesonka sengqolowa kunye ne-1 40 g yokutya kwalo naluphi na uhlobo lweshizi.

Kweli nqanaba, kukwavumelekile ukuba kutyiwe i-1 ye-carbohydrate amaxesha ama-2 ngeveki, njengerayisi emdaka, i-noodle emdaka okanye iimbotyi, kwaye unokutya oku-2 kwasimahla, apho unokutya khona ukutya esele kuvunyelwe ukutya, kunye neglasi yewayini okanye ibhiya.

• Ukutya okuvunyelweyo: Iiproteni, iimbotyi, imifuno, iziqhamo ezi-2 ngosuku, isonka esimdaka, irayisi emdaka, ipasta emdaka, iimbotyi kunye netshizi.
• Ukutya okungavumelekanga: irayisi emhlophe, ipasta emhlophe nayo yonke eminye imithombo yeecarbohydrate. Iziqhamo ezingavumelekanga: ibhanana, iidiliya kunye necherry.

Eli nqanaba kufuneka lihlale iintsuku ezili-10 kwi-1 kg nganye umntu afuna ukuyilahla. Oko kukuthi, ukuba umntu ufuna ukuphulukana ne-10 kg nangaphezulu, esi sigaba kufuneka sihlale kangangeentsuku ezili-100.

Imenyu yesampulu yenqanaba lokudityaniswa

Kwinqanaba lokudityaniswa, ukutya kuya kukhululeka ngakumbi, kwaye ungatya isonka esipheleleyo semihla ngemihla. Ke, imenyu inokuba:

• Isidlo sakusasa: 1 iglasi yobisi olunesihlwitha okanye iyoghurm ye-skimmed + 1.5 ikholamu yesuphu ye-oat ye-oat + isilayi esi-1 sesonka sengqolowa kunye netshizi, itumato kunye neletisi.
• I-snack yasekuseni: Iapile e-1 + isilayi setshizi kunye neham.
• Isidlo sasemini: I-130 g yenkukhu yenkukhu kwityumato yetumato + irayisi emdaka + isaladi eluhlaza yemifuno okanye itoti enye yetyhuna ene-pasta yengqolowa epheleleyo kwi-pesto sauce + isaladi eluhlaza yemifuno + 1 iorenji.
• Ukutya okusemva kwemini: 1 i-yogurt ene-fat-fat plain + i-1 isipuni seGoji + 1 isilayi sesonka esipheleleyo kunye noshizi.

Jonga iiresiphi ezinokusetyenziswa kweli nqanaba: I-Dukan iresiphi yesidlo sakusasa kunye neresiphi yesonka yaseDukan.

Ukutya kuvunyelwe kwisigaba 3

Ukutya kuvinjelwe kwisigaba 3

Isigaba se-4 sokutya kweDukan-isigaba sozinzo

Kwinqanaba le-4 lokutya kwe-Dukan, iingcebiso zezi: yenza iprotheyini yokutya efana neyesigaba sokuqala kanye ngeveki, wenze imizuzu engama-20 yokuzivocavoca umzimba ngosuku, ushiye ilifti kwaye usebenzise izinyuko, kwaye ufake iipunipoli ezi-3 ze-oat bran ngosuku.

• Ukutya okuvunyelweyo: Zonke iintlobo zokutya ziyavunyelwa, kodwa iimveliso zizonke kufuneka zinikezwe kuqala kwaye kunyanzelekile ukuba utye iziqhamo ezi-3 ngosuku.
• Ukutya okungavumelekanga: akukho nto ingavumelekanga, unokutya okuqhelekileyo.

Kule ndlela yokutya kufuneka usele ubuncinci beelitha ezi-2 zamanzi ngosuku ukuqinisekisa ukusebenza kakuhle kwamathumbu nokuphelisa ityhefu. Olunye ulwelo oluvunyelweyo yiti, ikofu ngaphandle kweswekile okanye iswiti kunye ne-zero soda, ngokumodareyitha.

Imenyu yomzekelo wenqanaba lokuzinzisa

Kwinqanaba lokuzinza, unokutya okuqhelekileyo, njenge:

• Isidlo sakusasa: 1 iglasi yobisi olunesihlwitha okanye iyoghurm ye-skimmed + i-1.5 col yesobho ye-oat bran + i-2 izilayi zesonka esigcweleyo kunye ne-minas itshizi elula.
• I-snack yasekuseni: 1 ipere + 4 abaqhiki okanye 3 chestnuts + 1 isilayi sevatala.
• Isidlo sasemini: I-120 g yenyama + i-4 col yesuphu yerayisi + i-2 col yesobho seembotyi + isaladi eluhlaza + 1 iorenji
• Ukutya okusemva kwemini: 1 i-yogurt ene-fat-1.5 + ye-oat ye-oat bran isuphu + ye-4 yokugcoba nge-ricotta

Kubalulekile ukuba ukhumbule ukuba ukutya kwe-Dukan kuthintelwe kwaye kunokubangela ukuqaqamba, isiyezi kunye nobuthathaka, ukongeza ekungathatheni ingqalelo ukufundiswa kwakhona kokutya, okuququzelela ukutyeba emva kokutya. Ke elona cebo licetyiswayo lokunciphisa umzimba kukuya kwisondlo kwaye ulandele izikhokelo zakhe.

Isigaba 4: konke ukutya kuvunyelwe

Isigaba 4: ukhetho kufuneka lunikwe kukutya okupheleleyo

Funda ukuba ungakwenza njani ukutya okukhawulezayo kwe-metabolism ukunciphisa i-10 kg engaphantsi kwenyanga.