Kudya kwaDucan - 5 kg mumazuva manomwe

Ivhareji yezuva nezuva koriori zvemukati ndeye 950 Kcal.

Kudya kwaDukan hakusi chikafu mune chaicho pfungwa (sebhakkwheat), asi zvinoreva masisitimu ezvehutano (sekudya kwaProtasov). Iye munyori weiyi hutano system, wechiFrench Pierre Dukan, ane makore anopfuura makumi matatu ezviitiko mune zveetetetiki, izvo zvakaguma neanoshanda multiphase uremu hwetekiniki.

Iyo Ducan yekudya menyu yakavakirwa pane chikafu chakakwira muprotein uye yakaderera mumacarbohydrates, sehove, nyama yakaonda nemazai. Izvi zvigadzirwa zvinogona kudyiwa pasina zvirambidzo muchikamu chekutanga chekudya. Mapuroteni akaderera-carbohydrate chikafu haana macalorie akawandisa uye akanaka mukuderedza nzara. Shanduro yemunyori yezvokudya inogadzirisa nguva yechikamu chekutanga kusvika pamazuva manomwe, kana zvisina kudaro kukanganisa kusingagamuchirwi kune hutano kunogona kukonzerwa.

Kudya uku kunokwana zvakakwana mumutinhimira wazvino wehupenyu, kana kuita kwepamusoro uye kusangana kuchidikanwa mukati mezuva rese, izvo zvinonetsa kuzadzisa pane zvimwe zvakaderera-carb chikafu (senge chokoreti).

Iyo yakareba yenguva yekudyiwa kweDucan inogona kusvika kumwedzi yakati wandei, uye iyo menyu yekudya yakasarudzika uye uremu hauperekedzwe nekushushikana kwemuviri. Uye kwenguva yakareba zvakadaro, muviri unojairira kuchikafu chitsva, chakajairika, kureva kuti metabolism yakajairika.

General Kudya zvinodiwa naDr. Ducan:

• mazuva ese iwe unofanirwa kunwa ingangoita 1,5 litita yemvura yakajairwa (isina-kabhoni uye isina-mineralized) mvura;
• zuva nezuva wedzera oat bran kune chikafu (huwandu huchaenderana nedanho rekudya);
• ita zviitwa zvemangwanani zuva nezuva;
• tora kanokwana kuita maminetsi makumi maviri uchifamba mumhepo yakachena mazuva ese.

Chikafu cheDucan chine zvikamu zvina zvakazvimirira, chimwe nechimwe chine zvinodiwa pakudya uye zvigadzirwa zvinoshandiswa. Zviri pachena kuti kushanda nesimba uye kushanda zvakanaka kuchaenderana nekutevedzera kwakazara uye kwakaringana nezvinodiwa pamatanho ese ekudya:

• Phase kurwisa;
• siteji kusiana;
• Phase anchoring;
• Phase stabilization.

Chikamu chekutanga cheDucan chikafu - "kurwisa"

Chikamu chekutanga chekudya chinoratidzwa nekuderera kwakanyanya muhuwandu uye nekukurumidza kurasikirwa uremu. Chikamu chekutanga chine chakanyanya kuomesesa menyu zvinodiwa uye zvinonyanya kudiwa kuti uzadzise zvese zvisina mhosho, nekuti huremu hwese hwekurema mukudya kwese kunoonekwa panguva ino.

Sechikamu chemenyu pane iyi nhanho, kukoshesa kunopiwa kune zvigadzirwa zvine huwandu hweprotein - izvi ndezvigadzirwa zvemhuka uye nhamba yemiti yakaviriswa yemukaka ine mafuta mashoma (asina mafuta).

Panguva ino, dzungu, kuoma muromo uye zvimwe zviratidzo zvekushata kwehutano zvinogoneka. Izvi zvinoratidza kuti chikafu chiri kushanda uye kurasikirwa kwemadipose tishu kuri kutora nzvimbo. nekuti nguva yechikamu ichi ine nguva yakatarwa uye inoenderana nehupenyu hwako - kana muviri wako usingagamuchire chikafu chakadai, deredza nguva yechikamu kusvika padiki pane zvaunogona, kana uchinzwa zvakanaka, wedzera nguva yeiyo chikamu kusvika kune yakakwira muganho. mune yako yakawandisa renji:

• kuwandisa uremu kusvika makumi maviri makirogiramu - iyo nguva yechikamu chekutanga mazuva 20-3;
• kufutisa kubva pa20 kusvika makumi matatu makirogiramu - iyo chikamu cheiyo chikamu mazuva mashanu;
• kufutisa kupfuura makirogiramu makumi matatu - kureba kwekutanga nhanho mazuva mashanu kusvika gumi.

Nguva yakakwira chikamu chekutanga hachifanirwe kupfuura mazuva gumi.

Zvibvumirano zvinotenderwa muDucan Diet Phase XNUMX:

• iva nechokwadi chekudya 1,5 tbsp / l yeoat bran mazuva ese;
• kuve nechokwadi chekunwa anosvika 1,5 litita emvura yenguva dzose (isina-kabhoni uye isina-mineralized) mvura zuva nezuva;
• nyama yemombe yakaonda, nyama yebhiza, mhuru;
• itsvo dzemhuru uye chiropa;
• huku isina ganda uye nyama yeuturuki;
• nyama yemombe kana yemombe;
• chero hove dzegungwa;
• mazai;
• chero hove (yakabikwa, yakabikwa kana yakabikwa);
• skim mukaka zvigadzirwa;
• onion uye garlic;
• kuonda (low-fat) ham;
• Iwe unogona kuwedzera vhiniga, munyu, mwaka uye zvinonhuwira kuchikafu.

Zvese zvekudya zvinobvumidzwa mukudya mukati mezuva zvinogona kusanganiswa sezvaunoda.

Muchikamu chekutanga, inofanirwa kusiiwa:

• shuga
• hanzi
• dhadha
• nyama yetsuro
• nyama yenguruve

Chikamu chechipiri chekudya kwaDr. Ducan - "alternation"

Ichi chikamu chakawana zita rayo nekuda kwechirongwa chekudya, apo maviri akasiyana mamenyu ekudya "protein" uye "protein ine miriwo" zvinoshanduka neyakaenzana urefu. Kana huremu hwakawandisa hwaive husingasviki gumi kg usati watanga kudyaiyo nzira yekuchinjanisa inogona kuwedzerwa kana kupfupiswa chero nguva. Sample sarudzo:

• zuva rimwe remapuroteni - rimwe zuva "miriwo + mapuroteni"
• mazuva matatu "protein" - mazuva matatu "miriwo + mapuroteni"
• mazuva mashanu "mapuroteni" - mazuva mashanu "miriwo + mapuroteni"

Kana, usati watanga kudya, huremu hwakawandisa hwaipfuura 10 kg, ipapo chirongwa chekuchinjanisa chingori mazuva mashanu kusvika mashanu (kureva mazuva mashanu e "protein" - mazuva mashanu e "muriwo + mapuroteni").

Iyo nguva yeiyo yechipiri nhanho yekudya kweDucan kunoenderana nehuremu hwakarasika panguva yekutanga nhanho yechikafu maererano nefomula: 1 kg yekurema uremu muchikamu chekutanga - mazuva gumi muchikamu chechipiri che "alternation". Semuyenzaniso:

• zvachose kurema uremu mudanho rekutanga 3 kg - kureba kwechikamu chechipiri mazuva makumi matatu
• kuonda kurasikirwa padanho rekutanga 4,5 kg - kureba kwechikamu chekuchinja mazuva makumi mana
• kuora uremu muchikamu chekutanga chemudyiro 5,2 kg - kureba kwechikamu chekuchinja mazuva makumi mashanu nemaviri

Padanho repiri, mhedzisiro yechikamu chekutanga yakagadziriswa uye chikafu chiri padhuze neyakajairwa. Chinangwa chikuru cheichi chikamu ndechekudzivirira kudzoka kunogoneka kwemakirogiramu akarasika panguva yekutanga chikamu.

Menyu yechikamu chechipiri chekudya kweDucan ine zvese zvigadzirwa kubva pachikamu chekutanga chezuva re "protein" uye chikafu chakafanana nekuwedzera kwemiriwo: matomatisi, makomkomere, sipinachi, bhinzi bhinzi, radishes, asparagus, kabichi, celery. , eggplant, zucchini, howa, karoti, beet, pepper - kwezuva maererano ne "miriwo + mapuroteni" menyu. Miriwo inogona kudyiwa mune chero huwandu uye nzira yekugadzirira - mbishi, yakabikwa, yakabikwa kana yakabikwa.

Zvibvumirano zvinobvumidzwa muDucan Diet Chikamu chechipiri:

• hazvo mazuva ese wedzera 2 tbsp kuchikafu. mashupuni eoat bran
• zvinosungirwa zuva nezuva inwa angangoita 1,5 litita emvura yakajairika (isina-kabhoni uye isina-mineralized) mvura
• zvese zvigadzirwa zvemenu zve "attack" chikamu
• isina starch miriwo
• chizi (mafuta ari pasi pe6%) - 30 gr.
• michero (mazambiringa, cherries uye mabhanana hazvibvumirwi)
• cocoa - 1 tsp
• mukaka
• starch - 1 tbsp
• jelly
• kirimu - 1 tsp
• hadiyo
• sosi
• zvinonhuwira, adjika, mhiripiri inopisa
• mafuta ezvirimwa ekutsvaira (chaiwo madonhwe matatu)
• gherkins
• chingwa - 2 zvidimbu
• chena kana tsvuku waini - 50 g.

More zvigadzirwa zvechikamu chechipiri hazvifanirwe kusanganiswa sezvigadzirwa kubva padanho rekutanga - kubva kwavari unogona kusarudza chete chero zvigadzirwa zviviri zuva nezuva. Muchiitiko ichi, zvigadzirwa zvechikamu chekutanga, sepakutanga, zvinosanganiswa zvisingaite.

Muchikamu chechipiri chinofanira kuiswa kunze:

• rice
• zvirimwa
• avocado
• lentil
• dzakafara bhinzi
• peas
• mbatata
• pasta
• nyemba
• chibage

Chikamu chechitatu cheDucan chikafu - "kubatana"

Pakati pechikamu chechitatu, huremu hwakawanikwa muzvikamu zviviri zvekutanga hunodzikama. Iyo nguva yechikamu chechitatu chezvekudya chinoverengerwa, pamwe nekureba kwechikamu chechipiri - zvinoenderana nehuremu hwakarasika panguva yekutanga nhanho yekudya (kwe1 kg yehuremu hwekutanga mudanho - mazuva gumi chikamu chechitatu che "kusimbisa"). Menyu iri padhuze neyakajairwa.

Padanho rechitatu, iwe unofanirwa kutevedzera mutemo mumwe: mukati mevhiki rimwe zuva rinofanira kushandiswa pamenu yechikamu chekutanga ("protein" zuva)

Zvibvumirano zvinobvumidzwa muDr. Ducan's Phase Tatu Kudya:

• hazvo mazuva ese wedzera 2,5 tbsp. mashupuni eoat bran echikafu
• zuva rega rega rinofanirwa iwe unofanirwa kunwa anosvika 1,5 litita emvura yakajairika (ichiripo uye isina-kabhoni) mvura
• zvese zvigadzirwa zvechikamu chekutanga menyu
• miriwo yese yechipiri chikamu menyu
• michero zuva nezuva (kunze kwemazambiringa, mabhanana uye cherries)
• 2 zvimedu zvechingwa
• yakaderera-mafuta chizi (40 g)
• unokwanisa mbatatisi, mupunga, chibage, pizi, bhinzi, pasita nezvimwe zvekudya zvine starch - ka2 pasvondo.

Unogona kudya chero chaunoda kaviri pavhiki, asi chete pane kamwechete kudya (kana panzvimbo pekudya kwekuseni, kana masikati, kana kudya kwemanheru).

Chikamu chechina cheDucan chikafu - "kugadzikana"

Ichi chikamu hachisisiri chakanangana zvakananga nechikafu chaicho - kudya uku ndekweupenyu. Pane zvipingaidzo zvina chete zvakapusa zvaunofanira kutevera:

1. Mazuva ese zvakakosha kuti unwe inosvika 1,5 litita emvura yakajairika (isina-kabhoni uye isina-maminera) mvura
2. iva nechokwadi chekuwedzera 3 tbsp kuchikafu zuva rega rega. mashupuni eoat bran
3. zuva rega rega chero huwandu hwechikafu cheprotein, miriwo nemichero, chimedu chechizi, zvidimbu zviviri zvechingwa, chero zvikafu zviviri zvine starch yakakura
4. rimwe remazuva evhiki rinofanirwa kushandiswa pane menyu kubva kuchikamu chekutanga ("protein" zuva)

Iyi mitemo mina yakapusa inochengeta huremu hwako mukati meimwe miganho nekudya chero chaunoda kwemazuva matanhatu asara evhiki.

Pros dzekudya kweDucan

1. Chinyanya kukosha chekudya kweDucan ndechekuti mapaundi akarasika haana kudzoserwa. Kunyangwe kudzoka kune yakajairwa regimen mushure mekudya hakukonzere kuwedzera huremu kwehurefu hwenguva (iwe unongoda kuteedzera 4 yakapusa mitemo).
2. Kubudirira kwekudya kweDucan kwakanyanya kwazvo nezviratidzo zve3-6 kg pavhiki.
3. Zvirambidzo zvekudya zvakaderera zvakanyanya, kuti zvikwanise kuitirwa kumba, panguva yekudya kwemasikati kubasa, uye mune cafe uye kunyangwe muresitorendi. Kunyangwe doro rinogamuchirika, kuitira kuti usazove gwai dema, uchikokwa kuchirangaridzo kana bato remubatanidzwa.
4. Kudya kwacho kwakachengeteka sezvinobvira - hakurevi kushandiswa kwechero chemakemikari ekuwedzera kana kugadzirira - chigadzirwa chimwe nechimwe chakasikwa zvizere.
5. Iko hakuna chinorambidzwa pane huwandu hwechikafu chakadyiwa (chete mashoma mashoma ezvikafu anogona kuzvirumbidza neizvi - buckwheat, kudya kwaMontignac uye Atkins kudya).
6. Iko hakuna kurambidzwa kwakasimba panguva yekudya - inoenderana vese avo vanomuka mangwanani uye avo vanoda kurara.
7. Kurera huremu kwakakosha kubva pamazuva ekutanga ekudya - iwe unobva wagutsikana nekushanda kwayo kwepamusoro. Zvakare, kushanda kwacho hakudzikire, kunyangwe zvimwe zvimwe zvekudya zvikasakubatsira (sekudya kwekurapa).
8. Kudya kuri nyore kwazvo kutevedzera - mitemo yakapusa haidi kuverenga kwekutanga kwemenyu. Uye nhamba huru yezvigadzirwa zvinoita kuti zvikwanise kuratidza matarenda avo ekugadzirira (izvi ndezvevaya vanoda zvose kubika nekudya).

Cons yezvokudya zveDucan

1. Kudya kwacho kunogumira huwandu hwemafuta. Taura nachiremba wako nezve nzira dzekudya pamwe nezvirambidzo. Zvinogona kunge zvichidikanwa kuti uchinje menyu pamwe nekuwedzera kushoma kwekuwedzera kwemafuta emiriwo (semuenzaniso, maorivhi).
2. Kufanana nezvikafu zvese, chikafu chaDr. Ducan hachina kukwana zvakakwana - nekudaro, zvakafanira kuti utore mavitamini uye mamineral macomplex
3. Chikamu chekutanga chekudya chakanyanya kuoma (asi kushanda kwayo ndiko kwakanyanya panguva ino). Panguva ino, kuwedzera kuneta kunogoneka.
4. Kudya kwacho kunoda kudyiwa kwezuva nezuva kweoat bran. Ichi chigadzirwa hachiwanikwe kwese kwese - pre-odha nekutakura inogona kudikanwa. Ehezve, mune ino kesi, iyo odhiyo inoda kuiswa pamberi, uchifunga nezve nguva yekugadzirira odha uye kuendesa.

Kubudirira kweiyo Ducan chikafu

Mhedzisiro inoshanda inosimbiswa nekiriniki tsika. Kubudirira mune iyi kesi kunoreva kugadzikana kwehuremu hwakawana mushure menguva mbiri nguva: yekutanga kubva pamwedzi mitanhatu kusvika gumi nemiviri uye yechipiri kubva pamwedzi gumi nemisere kusvika pamakore maviri nezvakabuda izvi.

• kubva pamwedzi mitanhatu kusvika gumi nemiviri - 6% kurema kudzikama
• kubva pamwedzi gumi nemasere kusvika pamakore maviri - 18% kurema kudzikama

Iyo data inosimbisa kushanda kwakanyanya kwechikafu, nekuti kunyangwe makore maviri mushure mekudya, 2% yeavo vakapfuura nekucherechedza vakaramba vari muhuwandu hwakawanikwa panguva yekudya.