Ukuphononongwa kokutya kweDukan: Ngaba kuyasebenza ekulahlekeni kwesisindo?

Umxholo

• Yintoni iDucan Diet?
• Ingaba isebenza kanjani?
• Ukutya kufuneka kubandakanywe kwaye kuthintelwe
• IsiGaba sokuhlasela
• Isigaba seNqanawa
• Isigaba soManyaniso
• IsiGaba sokuZinzisa
• IziCwangciso zeSidlo
• IsiGaba sokuhlasela
• Isidlo sakusasa
• Isidlo sasemini
• Isidlo sangokuhlwa
• Isigaba seNqanawa
• Isidlo sakusasa
• Isidlo sasemini
• Isidlo sangokuhlwa
• Isigaba soManyaniso
• Isidlo sakusasa
• Isidlo sasemini
• Isidlo sangokuhlwa
• Ngaba Isekelwe Kubungqina?
• Ngaba ikhuselekile kwaye izinzile?
• Umgca osezantsi

Inqaku lokutya kwezeMpilo: 2.5 kwaba-5

Abantu abaninzi bafuna ukunciphisa umzimba ngokukhawuleza.

Nangona kunjalo, ukunciphisa umzimba ngokukhawuleza kunokuba nzima ukufezekisa kwaye kubenzima ngakumbi ukukugcina.

Ukutya kweDukan kubanga ukuba kuvelise ukunciphisa umzimba ngokukhawuleza, okusisigxina ngaphandle kwendlala.

Nangona kunjalo, usenokuzibuza ukuba ingaba oku kutya kungakusebenzela.

Olu luphononongo olunzulu malunga nokutya kweDukan, ucacisa yonke into ekufuneka uyazi.

• Amanqaku ewonke: 2.5
• Ukukhawuleza ukunciphisa umzimba: 4
• Ukuphulukana nobunzima bexesha elide: 2
• Kulula ukulandela: 2
• Umgangatho wesondlo: 2

UMGANGATHO OBALULEKILEYO: Ukutya kwe-Dukan kunzima, kukususa ukutya okunempilo okuninzi, kunokubangela inkxalabo yezempilo ngenxa yomxholo weprotheni ephezulu, kwaye ayisosisombululo sexesha elide sokunciphisa umzimba.

Yintoni iDucan Diet?

Ukutya kwe-Dukan yiprotein ephezulu, ukutya okune-carb ephantsi okwahlulahlula ngokwamanqanaba amane.

Yenziwe nguGqirha Pierre Dukan, ugqirha jikelele waseFrance ojolise kulawulo lobunzima.

Ugqirha Dukan wenze ukutya kwi-1970s, ephefumlelwe sisigulana esityebe kakhulu esithe sinokuyeka ukutya nakuphi na ukutya ukuze sinciphise umzimba, ngaphandle kwenyama.

Emva kokubona uninzi lwezigulana zinamava okuphulukana nomzimba kwiziphumo zokutya kwakhe, uGqirha Dukan wapapasha Ukutya kweDukan Ngo-2000.

Incwadi ekugqibeleni yakhutshwa kumazwe angama-32 kwaye yaba yeyona nto ithengiswa kakhulu. Kuxelwe ukuba kuncede abantu bafezekise ngokukhawuleza, kulula ukunciphisa umzimba ngaphandle kwendlala.

Ukutya kweDukan kwabelana ngezinto ezithile zeprotheyini ephezulu, ukutya okune-carb esezantsi, kunye nokutya kwe-Atkins.

Ukutya kwe-Dukan yiprotheyini ephezulu, ukutya okune-carb ephantsi ekuthiwa ivelisa ukunciphisa umzimba ngokukhawuleza ngaphandle kwendlala.

Ingaba isebenza kanjani?

Ukutya kweDukan kuqala ngokubala ubunzima bakho beenjongo- obubizwa ngokuba yinyani yakho "yokwenyani" -kusekwe kubudala bakho, imbali yokulahleka kwesisindo, kunye nezinye izinto.

Uhlala ixesha elingakanani kwisigaba ngasinye kuxhomekeke kubungakanani bobunzima ekufuneka ubuphulukene nokufikelela kubunzima bakho "bokwenyani".

Nazi izigaba ezine zokutya kweDukan:

1. Isigaba sokuhlasela (iintsuku ezi-1 ukuya kwezi-7): Uqala ukutya ngokutya iiprotein ezingenasiphelo kunye neepunipoyi eziyi-1.5 ze-oat bran ngemini.
2. Isigaba seNqanawa (1-12 yeenyanga): Enye iprotheni ecekethekileyo ngolunye usuku ene-protein ethe tye kunye ne-non-starchy veggies elandelayo, kunye neepunipoyi ezimbini ze-oat bran yonke imihla.
3. Isigaba sokuhlanganisa (iintsuku ezintlanu ngeponti nganye elahlekileyo ngokwezigaba 1 no 2): Iprotheyini engenamda kunye nemifuno, ezinye ii-carbs kunye namafutha, usuku olunye lweeprotheyini ezomileyo ngeveki, i-2.5 yeetispuni ze-oat bran yonke imihla.
4. IsiGaba sozinzo (esingenammiselo): Landela isikhokelo sesiGaba sokuDibanisa kodwa uyikhulule imigaqo lo gama ubunzima bakho buhlala buzinzile. I-oat bran inyuswe ukuya kwi-3 yeetafile ngemini.

Njengoko kubonisiwe apha ngasentla, ukutya okutya kwahlulwe kwangamanqanaba amabini okuphulukana nobunzima kunye nezigaba ezibini zolondolozo.

Ukutya kweDukan kunezigaba ezine. Ubude bento nganye buxhomekeke kubungakanani bokunciphisa umzimba.

Ukutya kufuneka kubandakanywe kwaye kuthintelwe

Isigaba ngasinye sokutya kweDukan sinendlela yaso yokutya. Nantsi into uvunyelwe ukuba uyidle ngexesha ngalinye.

IsiGaba sokuhlasela

Isigaba sokuhlaselwa ikakhulu sisekwe kukutya okuneproteni ephezulu, kunye nezinye izinto ezingaphezulu ezibonelela ngeekhalori ezincinci:

• Inyama yenkomo, inyama yenkomo, inyamakazi, inyathi kunye neminye imidlalo
• Ingulube ethembele
• Iinkukhu ngaphandle kolusu
• Isibindi, izintso kunye nolwimi
• Intlanzi kunye neentlanzi (zonke iintlobo)
• Amaqanda
• Iimveliso zobisi ezingatyebanga (zithintelwe ii-ounces ezingama-32 okanye i-1 kg ngemini), njengobisi, iyogathi, itshizi, kunye nericotta
• Tofu kunye netempeh
• Seitan, indawo yenyama eyenziwe ngengqolowa yegluten
• Ubuncinci iikomityi eziyi-6.3 (1.5 yeelitha) zamanzi ngosuku (kunyanzelekile)
• Iipunipoyi eziyi-1.5 (9 iigrem) ze-oat bran yonke imihla
• Iiswidi ezingezizo ezilinganiselweyo, ii-noodle ze-shirataki, kunye ne-gelatin yokutya
• Inani elincinci lejusi yelamuni kunye neelekese
• 1 icephe (5 ml) yeoyile yonke imihla yeepani zokuthambisa

Isigaba seNqanawa

Eli nqanaba liyatshintsha phakathi kweentsuku ezimbini.

Ngomhla wokuqala, ii-dieters zithintelwe kukutya okuvela kwinqanaba lokuhlaselwa. Ngosuku lwesibini, bavunyelwe ukutya kwesigaba sokuhlaselwa kunye nemifuno elandelayo:

• Isipinatshi, i-kale, iletisi kunye neminye imifuno enamagqabi
• I-Brokholi, ikholifulawa, ikhaphetshu kunye nehlumelo laseBrussels
• Iipilisi zentsimbi
• I-asparagus
• IArtichokes
• Isityalo seqanda
• Iikhukhamba
• Isileri
• Utamatisi
• Amakhowa
• Iimbotyi eziluhlaza
• Itswele, iilike, kunye neetswele
• Isikwashi esispaghetti
• Ithanga
• Iitheniphu
• Ukuhanjiswa kweekherothi kunye neebhitethi yonke imihla
• Iipunipoli ezi-2 (12 iigrem) ze-oat bran yonke imihla (kunyanzelekile)

Akukho minye imifuno okanye iziqhamo ezivunyelweyo. Ngaphandle kwetispuni ye-1 (5 ml) yeoyile kwisinxibo sesaladi okanye kwiipani zokuthambisa, akukho mafutha kufuneka ongezwe.

Isigaba soManyaniso

Ngeli nqanaba, ii-dieters ziyakhuthazwa ukuba zixube kwaye zitshatise nakuphi na ukutya okuvela kwiSigaba sohlaselo kunye neenqanawa, kunye noku kulandelayo:

• Isiqhamo: Ukuhanjiswa kwesiqhamo ngemini, njenge-1 indebe (100 yeegram) zamajikijolo okanye i-melon ecoliweyo; enye iapile eliphakathi, iorenji, ipere, ipesika, okanye incindi; okanye ii-kiwis ezimbini, iiplums, okanye iiapilkosi.
• Isonka: Amacwecwe amabini esonka esenziwe-ingqolowa ngosuku, kunye nenani elincinci le-bhotolo enamafutha ancitshisiweyo.
• Itshizi: Isonka samasi esinye (ii-ounces eziyi-1.5 okanye iigram ezingama-40) ngosuku.
• Isitatshi: 1-2 ukunikezelwa kwesitatshi ngeveki, njengee-ounces eziyi-8 (225 gram) zepasta kunye nezinye iinkozo, umbona, iimbotyi, iimbotyi, irayisi, okanye iitapile.
• Inyama: Yogusha imvana, inyama yehagu okanye ihagi 1-2 amaxesha ngeveki.
• Ukutya kokubhiyozela: Izidlo ezibini zokubhiyozela ngeveki, kubandakanya isibheno esinye, isitya esinye esikhulu, idizethi enye neglasi enye yewayini.
• Isidlo seProteni: Olunye usuku "lweeproteni ezihlambulukileyo" ngeveki, apho ukutya kuphela okuvela kwiSigaba sokuhlaselwa kuvunyelwe.
• Oat bran: Iipunipoli ze-2.5 (i-15 yeigrem) ye-oat bran mihla le (inyanzelekile)

IsiGaba sokuZinzisa

IsiGaba sokuZinzisa sisigaba sokugqibela sokutya kweDukan. Imalunga nokugcinwa kophuculo olufezekisiweyo ngezigaba zangaphambili.

Akukho kutya kungavumelekanga ngokungqongqo, kodwa kukho imigaqo embalwa ekufuneka ilandelwe:

• Sebenzisa isiGaba sokuDibanisa njengesikhokelo esisisiseko sokucwangcisela ukutya.
• Qhubeka nokufumana "iiprotein ezimsulwa" usuku olunye lokutya veki nganye.
• Ungaze uthathe ilifti okanye izinyuko xa unyuka izinyuko.
• I-Oat bran ngumhlobo wakho. Thatha amacephe ama-3 (17.5 amagremu) yonke imihla.

Ukutya kweDukan kuvumela ukutya okunotyebileyo kwiprotein kwisigaba sokuqala kunye neprotein enemifuno kwinqanaba lesibini.Yongeza iinxalenye ezinqongopheleyo zee-carbs kunye namafutha kwisigaba sesithathu, kunye nezikhokelo ezikhululekileyo kwisigaba sokugqibela.

IziCwangciso zeSidlo

Nazi izicwangciso zesampulu zokutya kwizigaba ezithathu zokuqala zokutya kweDukan:

IsiGaba sokuhlasela

Isidlo sakusasa

• I-cottage cheese engenamafutha eneepunipoyi eziyi-1.5 (9 iigrem) ze-oat bran, isinamoni kunye neswekile esendaweni
• Ikofu okanye iti enobisi olungafakwanga neswekile
• Amanzi

Isidlo sasemini

• Inkukhu eqhotsiwe
• I-Shirataki noodle ephekwe kwi-bouillon
• Ukutya i-gelatin
• Iti ebandisiwe

Isidlo sangokuhlwa

• I-steak enqabileyo kunye ne-shrimp
• Ukutya i-gelatin
• Ikofu etyiweyo okanye iti enobisi olungafakwanga neswekile
• Amanzi

Isigaba seNqanawa

Isidlo sakusasa

• Amaqanda amathathu ajijekileyo
• Utamatisi osikiweyo
• Ikofu enobisi olungafakwanga neswekile endaweni yeswekile
• Amanzi

Isidlo sasemini

• Inkukhu eyosiweyo kwimifuno exubileyo ene-vinaigrette enamafutha asezantsi
• I-yoghurt yamaGrike, amacephe ama-2 (i-12 yeegram) ye-oat bran kunye nendawo yeeshukela
• Iti ebandisiwe

Isidlo sangokuhlwa

• Ifilimu yesalmon ebhaka
• I-broccoli ebisiweyo kunye nekholifulawa
• Ukutya i-gelatin
• Ikofu enetafisi enobisi olungafakwanga neswekile
• Amanzi

Isigaba soManyaniso

Isidlo sakusasa

• I-omelet eyenziwe ngamaqanda amathathu, i-1.5 ounces (40 gram) yetshizi kunye nesipinatshi
• Ikofu enobisi olungafakwanga neswekile endaweni yeswekile
• Amanzi

Isidlo sasemini

• Isandwich yaseTurkey kwizilayi ezibini zesonka sengqolowa epheleleyo
• I-1/2 indebe (i-81 gram) ye-cottage cheese eneepunipoyi ezi-2 (12 gram) ze-oat bran, isinamoni kunye noshukela endaweni
• Iti ebandisiwe

Isidlo sangokuhlwa

• Yosa inyama yehagu
• I-zucchini edibeneyo
• Iapile eli-1 eliphakathi
• Ikofu enetafisi enobisi olungafakwanga neswekile
• Amanzi

Ukutya kwiDukan Diet kubandakanya inyama eninzi, imifuno, i-oat bran, iti kunye nekofu.

Ngaba Isekelwe Kubungqina?

Akukho phando lusemgangathweni lufumanekayo kwiDukan Diet.

Nangona kunjalo, olunye uphononongo olwenziwe kwabasetyhini basePoland abalandela iDucan Diet luveze ukuba batya malunga ne-1,000 yeekhalori kunye ne-100 yeeprotheyini ngosuku ngelixa bephulukana neepawundi ezingama-33 (15 kg) kwiiveki ezi-8-10 ().

Ukongeza, uninzi lwezifundo lubonisa ukuba ezinye iiprotheyini eziphezulu, ukutya okune-carb ephantsi kunezibonelelo ezinkulu zokunciphisa umzimba (,,,,,,).

Zininzi izinto ezinegalelo kwiziphumo zeproteni eziluncedo kubunzima.

Olunye kukunyuka kweekhalori ezitshisiweyo ngexesha le-gluconeogenesis, inkqubo apho iprotein kunye namafutha aguqulwa abe siswekile xa ii-carbs zithintelwe kwaye ukutya kweeprotheyini kuphezulu ().

Iqondo lomzimba wakho lokunyuka komzimba lonyuka kakhulu ngakumbi emva kokuba utye iiprotein kunasemva kokuba utye ii-carbs okanye amanqatha, kukwenza uzive ugcwele kwaye wanelisekile (,).

Ngaphezulu, iprotein iyanciphisa i-ghrelin yendlala kwaye inyuse iihormone zokugcwala-ukuze ekugqibeleni utye kancinci (,,,).

Nangona kunjalo, ukutya kwe-Dukan kwahlukile kwizidlo ezininzi ezinxulumene neeprotheyini ezininzi kuba kuthintela zombini ii-carbs kunye namafutha. Yiprotheyini ephezulu, ukutya okune-carb ephantsi kunye nokutya okunamafutha asezantsi.

Isizathu sokuthintela amanqatha kwi-carb ephantsi, ukutya okuneprotein ephezulu akusekelwanga kwisayensi.

Kwisifundo esinye, abantu abatya amanqatha ngeprotein ephezulu, ukutya okune-carb encinci batshisa i-avareji yee-calories ezingaphezulu kwama-69 kunabo bathintela amanqatha ().

Amanqanaba okuqala eDucan Diet nawo asezantsi kwifayibha, ngaphandle kwento yokuba ukusebenza kwe-oat bran mihla le kunyanzelekile.

Ukuhanjiswa kweepunipoyi eziyi-1.5-2 (9-12 gram) ze-oat bran ziqulathe ngaphantsi kwe-5 gram yefayibha, isixa esincinci kakhulu esinganikezeliyo ngezibonelelo ezininzi zempilo yokutya okunefayibha ephezulu (,).

Ngaphezulu, imithombo emininzi esempilweni yefayibha, enjengeeavokhado kunye namandongomane, ayifakwanga ekutyeni kuba ithathwa njengeyona inamafutha kakhulu.

Nangona kungekho zifundo zisemgangathweni zenziweyo kukutya kwe-Dukan uqobo, ubungqina obaneleyo buxhasa iprotheyini ephezulu, indlela ephantsi ye-carb yokunciphisa umzimba.

Ngaba ikhuselekile kwaye izinzile?

Ukhuseleko lweDucan Diet alukhange lufundwe.

Nangona kunjalo, inkxalabo ininzi malunga nokutya okuphezulu kweprotein- ngakumbi ifuthe lazo kwizintso nakwimpilo yethambo (,).

Kwixesha elidlulileyo, bekukholelwa ukuba ukutya iiprotheyini eziphezulu kunokubangela ukonakala kwezintso.

Nangona kunjalo, uphando olutsha luye lwafumanisa ukuba ukutya okuneeprotein ephezulu akunabungozi kubantu abanezintso ezisempilweni (,,).

Oko kwathethi, abantu abaqhele ukwenza amatye ezintso banokubona imeko yabo isiba mandundu ngokutya kakhulu ().

Impilo yethambo ayizukuhla ekutyeni okuneproteni ephezulu, ukuba nje utya imifuno ye-potassium ephezulu kunye neziqhamo ().

Ngapha koko, uphando lwamva nje lubonisa ukuba ukutya okuneprotein ephezulu kunesiphumo kwimpilo yethambo (,).

Abantu abaneengxaki zezintso, igawuthi, isifo sesibindi okanye ezinye izifo ezinzulu kufuneka bathethe nogqirha ngaphambi kokuqala ukutya okuneprotein ephezulu.

Gcina ukhumbula ukuba ukutya okunzima kwemithetho kunye nendalo ethintelayo kunokwenza ukuba kube nzima ukuyilandela.

Nangona uninzi lwabantu luzakuphulukana nobunzima kumanqanaba amabini okuqala, ukutya kuyakhawulelana - ngakumbi kwiintsuku “zeeprotein ezimsulwa”.

Ukutya kukwatyhafisa ukutya okunamafutha aphezulu ekunokuba yimpilo yakho. Ukubandakanya amafutha ezilwanyana kunye nezityalo kwenza ukutya okune-carb esezantsi kube sempilweni, kumnandi ngakumbi kwaye kube lula ukulandela ixesha elide.

Ukutya kweDukan mhlawumbi kukhuselekile kubantu abaninzi, kodwa abo baneemeko ezithile zonyango banokufuna ukuziphepha. Ukuthintelwa kwayo kukutya okunamafutha aphezulu akunakuba kokona kulungileyo kwimpilo yakho.

Umgca osezantsi

Kuyinyani kumabango ayo, iproteni ephezulu yeDukan Diet inokuvelisa ukunciphisa umzimba ngokukhawuleza.

Nangona kunjalo, inezinto ezininzi ezinokwenza ukuba kube nzima ukugcina ixesha elide.

Ekupheleni kosuku, kukutya okunciphisa umzimba ngokukhawuleza okusebenzayo, kodwa kuyakunyanzela ukuba uphephe ukutya okunempilo okuninzi ngokungeyomfuneko.