Kudya kwaDucan

Chikafu chaDucan inzira yemazuva ano yekurasikirwa nehuremu yakavakirwa pakushandiswa kwezvekudya zveprotein. Kushandisa iyi simba system haingodzivise kurema chete, asiwo kubvisa 1,5 kusvika 50kg yakawandisa.

Denda chairo rezana remakore rechi21, iro rapinza vanhu vanopfuura mamiriyoni mazana matatu muuranda munyika yose, kufutisa. Maererano neWHO, nhamba yevanhu vakafutisa iri kukurumidza kuwedzera gore negore, izvo zvinomiririra ngozi yemagariro kuhupenyu hwehuwandu.

Kana iwe ukasatora matanho akakodzera ane chinangwa chekubvisa makirogiramu akawedzera, kuwandisa kunogona kutungamirira kumigumisiro inotevera: kukura kwechirwere cheshuga mellitus type 2, hypertension, arthritis, osteochondrosis, gallstone disease, angina, vascular atherosclerosis, kuwedzera kwehutano hwemimba, kudzvinyirirwa. basa rekubereka, kuwedzera kwengozi yekurwadziwa kwemoyo, kunetseka kufema.

Kuwedzera uremu kusingadzoreki kunopfupisa hupenyu hwemunhu. Ndicho chikonzero nei zvakakosha kupinda mukurwisana nemamwe mapaundi panguva yakakodzera, mushure mekugadzirisa "redundant" 10-20kg. Pakati pevanhu vakafuta kazhinji mubvunzo wekuti "sei kuderedza uremu" nenzira kwayo, pasina kukuvadza kune hutano.

Parizvino, imwe yenzira dzakanakisisa dzekugadzirisa makirogiramu anovenga ndeyekudya kwaDkt Ducane, iyo, kusiyana ne-mono-diet, ine kudya kwakasiyana-siyana uye yakakwana kune avo vanoda kudya.

tsananguro

Nheyo yekudya kweDukan inobva pakushandiswa kwezvokudya zveprotein izvo zviri nyore kunyura mumuviri, izvo zvinobatsira kukurumidza kurasikirwa kwehuremu. Mukuwedzera, mukuderedza uremu, nzira yekudya inocheneswa kubva kune yakaunganidzwa chepfu uye chepfu, pamwe nekuvandudzwa kwemasabolism. Zvigadzirwa zvikuru zveiyi nzira ndeye bran, miriwo, hove yakaderera-mafuta, nyama yakaonda (huku, turkey).

Munguva yekurasikirwa uremu, zvakakosha kuti utange waongorora runyorwa rwezvigadzirwa zvinobvumidzwa uye zvinorambidzwa izvo zvichabatsira kuunza pedyo kana, zvakasiyana, kubvisa kurasikirwa uremu kubva kune inokosheswa nhamba pachiyero.

Kana zvichidikanwa kudonha 2-4 kg, kudya kwakakosha Dyukan kwemazuva manomwe kwakagadzirwa, iyo yakagadzirirwa kukurumidza kukurumidza metabolism kuti ikurumidze kuwana mhedzisiro inoda. Panguva imwecheteyo, kuzvimiririra kuwedzera nguva yayo kunorambidzwa zvachose, sezvo inogona kukonzera kukuvadza kwakanyanya kune hutano. Ne 7-5 kg yehuremu, iwe unofanirwa kutarisisa kuDukan yekudya kwemwedzi, iyo inosanganisira kuderera zvishoma nezvishoma kwehuwandu, uchiremekedza chikafu chakakodzera uye kurovedza muviri.

Nekuda kwekuti hapana yakawandisa macalories muprotein yakaderera-carbohydrate chikafu, inopedza zvakakwana kunzwa kwenzara, inochengetedza kuita kwepamusoro uye kutarisisa kwezuva.

Kuti uvandudze kushanda kwekuderedza uremu, uchinamatira kuDukan chikafu, zvinotevera zvinodikanwa zvinofanirwa kuteverwa:

• ita maekisesaizi emangwanani zuva nezuva, tora mafambiro angangoita makumi maviri kweminiti;
• kuwedzera kunwa kwemvura yakachena kusvika 2l pazuva;
• sanganisira mukudya kwezuva nezuva kweoat bran, nepo nhamba yavo yakanangana nedanho rekudya.

Maererano nezvidzidzo, kubudirira kwekuderedza uremu nenzira iyi kwakaratidzwa nenyanzvi. Sezvo mutemo, kurasikirwa kwehuremu hunosiyana kubva ku0,5 kusvika ku30kg kana kupfuura, asi mu83,3% yematambudziko, mushure memwedzi 6-12 yapfuura, mushure mekupera kweprotein ration, kusimba kwekurema kunoitika.

Nguva yekudya inoenderana nehuremu hwakawandisa uye maitiro ega ega ega ega.

Nemhando yezvishandiso zvinoshandiswa mapuroteni nzira ndeye anotevera marudzi:

• Dyukan nyama kudya;
• vegetarian.

Iyo yakagadziridzwa nzira yekudya kwe ducane ine zvikamu zvina:

• "Kurwisa";
• "Alternating" kana "Cruise";
• "Kugadzirisa" kana "Kubatanidza";
• "Kugadzikana".

Imwe neimwe nhanho ine yayo menyu, nguva, runyorwa rwezvakarambidzwa uye zvinogamuchirwa zvigadzirwa.

Zvakanakira uye kuipa kwehunyanzvi

Kudya kweDyukan kunosanganisira kushandiswa kwezvinhu zvakasikwa chete zvine hutano hunoita kuti muviri uwedzere mavitamini nemaminerari anokosha. Nekudaro, iyi simba system ine zvimwe zvayakanakira nezvayakaipira, contraindications izvo zvakakosha kufunga nezve maitiro ekurasikirwa uremu.

Zvakanakira nzira

1. Kugadzikana kwehuremu uye kuchengetedza chigumisiro kwenguva yakareba.
2. Chengetedzo.
3. Kubudirira kwepamusoro. Nekuremekedza kudya uye zvakakosha zvinodiwa, kurasikirwa nehuremu pasvondo kuchava kubva ku1,5 kusvika ku6kg.
4. Hapana zvinorambidzwa pahuwandu hwezvokudya zvinodyiwa uye panguva yekudya.
5. Kurasikirwa kwakakosha kubva pamazuva ekutanga.
6. Rondedzero yakafara yezvigadzirwa, kushandiswa kwayo kunobvumira kwete chete kuderedza uremu nekukurumidza uye kusingarwadze, asiwo kugadzirira zvinonaka zvekubika masterpieces pasina kubayira chimiro.

Zvokudya zveprotein Dyukana zvinobvisa mukana wekushandisa zvakakosha zvemakemikari zvinowedzera kuderedza uremu, izvo zvine simba rinoparadza pamuviri.

Kudya kwaPierre Ducane, pakati pedzimwe nzira dzekudzikisa huremu hwakawandisa, kune chinhu chakasiyana - chinokutendera kuti uzviite kumba, kubasa, parwendo rwebhizinesi, kunzvimbo yekutandarira kana kunyange muresitorendi. Kuti uite izvi, zvakakwana kuziva zvigadzirwa zvinobvumirwa mumatanho.

Cons of protein diet

1. Kutora mafuta mashoma. Panguva imwecheteyo, kushayikwa kwavo mumuviri kunogona kutungamirira mukuderera kwemamiriro eganda, kukura kweatherosclerosis, kukanganisa kwecholesterol metabolism, kuvharidzirwa kwebasa rekubereka, uye kuora kwehutano hwemagetsi.
2. Kusaenzana kwekudya, kudiwa kwekushandiswa kwevhitamini-mineral complexes mukati menguva yese yekurasikirwa.
3. Iko kuoma kwekupindwa muropa kwechisikwa kune chikafu chitsva, somugumisiro, kunoderedza kushanda kwemunhu, kunowedzera kuneta.

Dyukan kudya, pasina kukanganisa, kunosanganisira kushandiswa kwezuva nezuva kweoat bran.

Kazhinji munzvimbo dziri kure kubva kuguta dzingasangana nematambudziko nekutora chigadzirwa ichi, ndosaka usati watanga kuonda, unofanirwa kutanga wazvichengetera. Izvi zvichabvisa kutsamira kwekudonhedza kilogiramu panguva yekuendesa bran.

Maonero enyanzvi uye contraindications

Tichifunga nezvemhinduro kubva kuna vanachiremba, masimba ehunyanzvi hweDr. Dukan ndeaya:

• yakanyatsogadzirwa manera emagetsi, kureva kuvapo kwezvikamu "kusimbisa" uye "kugadzikana", izvo zvinobatsira pakuchengetedza zviratidzo zvehuremu hwakadonha;
• kuderera kwehasha kwechirongwa, nekuda kweizvi, mukupfuudza nzira, munhu anonzwa kuderera kwepfungwa kunetseka;
• kudiwa kwekuita basa remuviri;
• kushaya nguva "X", mushure mezvo zvinorambidzwa kudya.

Mativi asina simba ezvokudya anogona kunzi kushayikwa kwekuenzanisa mukudya, semugumisiro, kuderera kwekudzivirira.

Pasinei nemabhenefiti asingarambiki ehunyanzvi uhu uye ongororo yakanaka yekuderedza uremu, chirongwa cheDukan chinopesana nevanhu vane zvirwere zvinotevera:

• itsvo kutadza;
• hydronephrosis;
• cholecystitis;
• neBP;
• gout;
• matambudziko ane zvemwoyo system;
• chironda mudumbu;
• intestinal dyskinesia;
• pyelonephritis;
• atherosclerosis;
• cholelithiasis.

Mukuwedzera, zvakanyanya kusingadikanwi kuti kudya kweDyukan Lebedev kunoshandiswa panguva yekuyaruka kana vanhu vane basa rakabatanidzwa nekuwedzera kwebasa repfungwa uye kuisa pfungwa (somuenzaniso, vanachiremba, vatyairi).

Muchiitiko chekushandisa nzira iyi yekuderedza uremu, zvinofanirwa kutora mufananidzo usati wapfuura uye mushure mekufamba kwayo, izvi zvichabatsira kuongorora kushanda kweprotein yekudya pakupera kwedanho rekudzikamisa.

Usati watanga kuderedza uremu, zvinodikanwa kuti uone huremu hwakakwana, zvichienderana nehunhu hwekuumbwa kwemuviri, murume kana mukadzi, zera, kureba, pamwe nechiyero chebasa rezuva nezuva.

Izvi zvichabatsira yakanyatsogadzirwa sisitimu - iyo Dukan yekudya karukureta.

Ngatitarisei zvakadzama matanho ane nzira iyi, nguva yavo, menyu yezuva rega rega, rondedzero yezvigadzirwa zvinotenderwa kana kurambidzwa kushandiswa panguva yekupfuura kwayo.

Chikamu # 1 - Kurwisa

Nhanho yekutanga yekurasikirwa kwehuremu neprotein nzira inoratidzirwa nekukurumidza kurasikirwa uye kuderera kunooneka muhuwandu. Pakati pezvikamu zvina, iyo "Attack" nhanho ine zvakanyanya kuomesesa zvinodiwa, izvo zvinofanirwa kuitwa zvakakwana, sezvo iri panguva ino iyo kurasikirwa kwese kwehuremu hwemuviri kunotsanangurwa mukudya kweDucan.

Kazhinji panguva yekurasikirwa uremu, vatsva vanotarisana nedambudziko rekuti ungatanga sei kurwisa makirogiramu ane utsinye uye zvaunogona kudya mukudya. Funga nezvemibvunzo iyi zvakadzama.

"Kurwisa" mutoro une simba wemuviri une mapuroteni, ayo anobatsira kuchinja kwemetabolism uye kukurumidza kusunungurwa kubva kumafuta. Muchikamu ichi, inobvumirwa kuisa mapuroteni ezvokudya muhuwandu husingagumi mukudya. Panguva imwecheteyo, zvakakosha kubika ndiro dzose pane grill kana kubika kune vakaroorana, pasina kushandisa mafuta, izvo zvisingabatanidzi kushandiswa kwezvokudya zvakanyanyisa-calori kubva mumenyu.

Chikamu chekutanga chinorambidza zvachose kudyiwa kwekudya kwezvirimwa, kunorambidza kushandiswa kwemunyu uye zvinonhuwira mukubika. Kudya kwevatangi vekutanga kunobvumira kushandiswa kwenyama mune yayo yakachena fomu, hove, hove, mbishi uye yakabikwa mazai, skim mukaka zvigadzirwa.

Mamiriro ezvinhu anosungirwa ekuderedza uremu padanho re "Attack" ndiko kushandiswa kwekaviri-pasi oat bran kanenge 1,5 Art. zvipunu pazuva uye zvakawanda zvekunwa, kanenge 2l. mvura pazuva.

Sezvo mutemo, danho reAtack rinoratidzwa nekuwedzera kuneta, kushaya simba, kutsamwa, kurwisa nzara, mafungiro akaipa uye muromo wakaoma. Ndokusaka panguva ino iwe usingafanirwe kuita zvinorema maekisesaizi emuviri, zvakakwana kuti uzvigumire kune nyore kudziya-kumusoro uye kufamba.

Kuti udzivise kuneta kwemuviri panguva iyi, zvakakosha kuisa mavitamini mukudya.

Attack phase menu yevhiki

Zuva nhamba 1

• kudya kwemangwanani - nyama, steam yakakangwa mazai, kofi kana tei;
• kudya kwemasikati - bran chingwa, muto;
• masikati chai - meringue kana cottage cheese casserole;
• kudya kwemanheru - green or herbal tea, nyama yakabikwa.

Zuva nhamba 2

• mangwanani-ngwanani - mvura ine mineral kana tii, bran pancakes;
• kudya kwemasikati - zai rakabikwa, muto nenyama yakaonda (veal, nyama yemombe);
• high tea - yakaderera mafuta yogurt;
• kudya kwemanheru - hove ye steam kana crustaceans.

Zuva nhamba 3

• kudya kwemangwanani - tei, hove, mazai akaputika;
• kudya kwemasikati - mukaka wakasvibiswa, huku cutlets;
• Kudya kwemasikati - yogurt kana kefir, cottage cheese;
• Kudya kwemanheru - clams kana salmon yakarungwa.

Zuva nhamba 4

• kudya kwemangwanani - green tea, yakanyunguduka cheese, bran chingwa;
• kudya kwemasikati - soup;
• masikati chai - kofi, cottage cheese casserole;
• kudya kwemanheru - tsuro nyama, steamed, kefir.

Zuva nhamba 5

• kudya kwemangwanani - yogurt, mazai maviri akabikwa;
• kudya kwemanheru - kefir, huku chiropa kana hove patties;
• snack - yakaonda ham kana cottage cheese, mukaka wakasvibiswa;
• kudya kwemanheru - herbal tii, dhadha / hanzi / turkey fillet, chizi yakanyungudutswa.

Zuva nhamba 6

• kudya kwemangwanani - mazai akaputika, kofi, matanda maviri egakanje;
• kudya kwemasikati - muto wehuku wakaonda nenyama;
• kudya kwemasikati - yogurt, bran;
• Kudya kwemanheru - gluten (2 tbsp), green tea, hove.

Zuva nhamba 7

• kudya kwemangwanani - cottage cheese casserole, kofi;
• kudya kwemasikati - bran chingwa, parsley, hove muto;
• masikati snack - chiedza cottage cheese dessert, tei;
• kudya kwemanheru - kefir kana mukaka wakasvibiswa, huku cutlets.

Kudya kwakapihwa maererano naDukan kunogona kugadziriswa, zvichienderana nemamiriro ehutano, kureva, kuderedzwa nekunyora menyu kwemazuva matatu. Semuenzaniso, kudya kunogona kuchinjwa kana kudya kunogumira kusvika katatu pazuva. Kusiyanisa chikafu, network inopa zvakagadzirirwa ndiro - "mabikirwo ekutanga nhanho".

Nguva yechikamu che "Attack" inosiyana mukati memazuva 3-10 uye zvinoenderana nehuremu hwakawandisa: kusvika 20 kg - 3-5 mazuva, kubva pa20 kusvika 30 kg - 5-7 mazuva, pamusoro pe30 kg - 7-10. mazuva.

Zvizhinji zvezvikafu zvinotenderwa zvinogona kubikwa, zvese pahobhu, muchoto, uye mune inononoka cooker, pressure cooker, kaviri boiler.

Chikamu # 2 - Alternating kana Cruising

Imwe yematanho akakosha ekurasikirwa uremu zvinoenderana nenzira yeDukan ndeye rwendo. Izvo zvakakosha zvedanho iri mukutsinhana kweprotein-miriwo, mapuroteni mazuva. Nguva yechikamu chechipiri inoenderana nehuremu hwakarasika panguva yekurwisa uye inotarirwa pahwaro hwekuverenga: 1 kg yehuremu yakarasika padanho rekutanga inoenderana nemazuva gumi paCruise stage.

Kana iwe uchida kudonha kusvika ku10 kg, iyo yekuchinjisa maitiro eprotein, mapuroteni nemazuva emiriwo anogona kuva 1: 1, 2: 2, 3: 3, pamusoro pe10kg - 5: 5. Muchiitiko chechipiri, zvakakosha kubvunza. nachiremba zvisati zvaitika, sezvo hurongwa uhwu hune simba rakasimba pamuviri, izvo zvinogona kutungamirira mukuderera kwehutano hwemunhu kurasikirwa.

Panguva imwecheteyo, maitiro ekuderedza uremu achaenderera mberi zvishoma nezvishoma kupfuura panguva ye "Attack" uye inongodzikira chete semhedzisiro, ichiita 1 kg yehuremu inodonha pasvondo.

Iyo yakachengeteka uye inoshanda zvakanyanya chirongwa cheiyo Cruise chikamu kugoverwa kwe1: 1 kana 2: 2.

Danho rechipiri harisanganisire kushandiswa kwechikafu chine sitachi, chinoti makopeya, matapitsi, mbatatisi, chibage, mbambaira, bhinzi, bhinzi, pamwe nemupunga, zviyo nemafuta. Izvo zvinorambidzwa zvachose kudya mayonnaise, dessert uye mafuta akawanda makeke. Panguva imwecheteyo, panguva yekufamba, kugamuchirwa kwemiriwo yakasvibirira kunobvumirwa. Kana zvichidikanwa, vanogona kuiswa pasi pekupisa kurapwa (kubika, kubika).

Zvigadzirwa zvinobvumirwa zvekudya paCruise phase: 80 g waini yakaoma, 20 g yakaderera-fat cheese 5%, mustard, gherkins, 1 h. Spoon 3% cream, gungwa, 8 pcs. crab sticks, gelatin, tsp xnum cocoa, celery, eggplant, mhiripiri inopisa, yakaderera-mafuta lactic acid zvigadzirwa, bran, radishes, asparagus, munyu salmon, cheesecake, hove, nyama yakaonda, matomatisi, magaka, sipinachi, karoti, beet, kabichi. , bhinzi dzakasvibirira, zucchini, howa, uye zvese zvinongedzo zvekurwisa menyu.

Kusiyana nechikamu chekutanga, apo kushandiswa kwezvigadzirwa zveprotein kwaive muhuwandu husingagumi, danho re2 rinosanganisira kutora miriwo muzvikamu uye chete kusvika pamwero unogona kugutsa kunzwa kwenzara.

Zvichipa zvinhu zvinobatsira zve oat bran, uye kunyanya kukwanisa kusunga uye kushingaira kubvisa cholesterol, panguva yekuchinjana zvakakosha kuidya kwete pasi pe2 Art. zvipunu zuva nezuva.

Sample menyu chikamu shanduko 1-1

Zuva nhamba 1

• mangwanani-ngwanani - kofi, mazai akaputika, karoti, chingwa chebran;
• kudya kwemanheru - pasi-fat-fat steamed veal steak, muto wemiriwo;
• masikati chai - herbal tea, cheese cakes;
• kudya kwemanheru - saladi yemiriwo mitsva, nyama yakabikwa.

Zuva nhamba 2

• kudya kwemangwanani - cottage cheese casserole, kefir;
• kudya kwemasikati - hodgepodge;
• masikati chai - kofi, sandwich ine hove shoma ine munyu;
• kudya kwemanheru - mukaka wakasvibiswa kana yogurt, nyama roll.

Zuva nhamba 3

• kudya kwemangwanani - yogurt, mazai akaputika, chingwa
• kudya kwemanheru - muto kana nyama / yemiriwo sopu;
• masikati chai - kofi, pancakes kubva bran;
• kudya kwemanheru - saladi yemiriwo mbishi, huku cutlets.

Zuva nhamba 4

• kudya kwemangwanani - herbal tea, mazai akaputika, beet yakabikwa;
• kudya kwemasikati - hove yakabikwa, bran;
• masikati snack - cheesecakes;
• kudya kwemanheru - muto ne meatballs.

Zuva nhamba 5

• kudya kwemangwanani - salmon shoma, kofi, mazai akabikwa;
• kudya kwemanheru - "kabichi" saladhi, turkey nyama;
• masikati chai - cottage cheese casserole, kefir 0%;
• kudya kwemanheru - cheese yakanyunguduka, hove nemiriwo, tei.

Zuva nhamba 6

• mangwanani-ngwanani - kofi, cheese makeke;
• kudya kwemasikati - bran chingwa, nzeve;
• masikati snack - saladhi kubva kukrustaceans kana mollusks;
• kudya kwemanheru - hove yakabikwa kana nyama.

Zuva nhamba 7

• kudya kwemangwanani - chicken fillet, tomato uye radish saladi;
• kudya kwemasikati - soup neveal meatballs;
• masikati snack - cheese makeke, kofi;
• kudya kwemanheru - zucchini ndiro, kefir.

Chinangwa chikuru chechikamu chechipiri chekurasikirwa nehuremu hweDucane kuchengetedza uye kubatanidza mhedzisiro yechikamu chekutanga, pamwe nekufungidzira chikafu kune chakajairwa, pasina mukana wekudzosera makirogiramu akadonha panguva ye "Attack".

Chikamu # 3 - "Kugadzirisa" kana "Kubatanidza"

Munguva yechitatu chikamu, kudzikamisa kwehuremu uye kugadzirisa kwemhedzisiro inowanikwa munguva dzakapfuura kunoitika. Nguva yechikamu ichi inotarisa nhamba ye kilos yakadonhedzwa panguva yekufamba uye inotarirwa pamusana pekuverenga kuti 1 mazuva ekugadzirisa danho rinoitika pa 10 kg yehuremu hwemuviri hwakarasika.

Chinodiwa chechikamu che "Consolidation" ndechekubata rimwe zuva re "protein" pasvondo, pamwe nekudya kwemazuva ese 2,5 yezvipunu zveoat bran uye 1,5 yemvura yakanatswa.

Zvichida, pakati penguva ina dzekudya kweDukan, chikamu chechitatu ndicho chinonyanya kuoma, nokuti muviri une "yo-yo effect" uye muviri unoedza kudzorera kilos yakarasika. Nokuda kwechikonzero ichi, kune kuwedzera kwakanyanya kwenzara, kuyeuka kunowedzera, kuneta kunowedzera, kushandiswa kwesimba kunoderera, kukura kwembambo kunononoka, kunzwa kutonhora uye kudiwa kwekurara kunowedzera.

Rondedzero yezvigadzirwa zvinotenderwa kushandisa panguva yekubatanidzwa:

• michero, kwete chikamu chimwe chete pazuva, kunze kwebhanana, mazambiringa;
• pasi-mafuta cheese, kusvika 40 g;
• chingwa, 2 zvimedu;
• uchi;
• zvinonhuwira;
• bhinzi, pizi, nyemba;
• mupunga, chibage;
• mbatatisi;
• forodha.

Mukuwedzera, kushandiswa kwezuva nezuva kwemiriwo kubva pachikamu chechipiri uye mapuroteni ezvokudya kubva kune yekutanga, mune chero kusanganiswa, asi mukuenzanisa, kunobvumirwa. Iyo yakakura yekushumira saizi haisi kupfuura 220. Inobvumirwa resipi ye ducans inogona kuwanikwa paInternet.

Chinhu chikuru chechikamu che "Consolidation" ndiyo mukana wekudya kamwe kana kaviri pavhiki kwekudya kwemanheru zvachose chero chikafu.

Zvakakosha kutevedzera mitemo miviri:

• usadya zvinopfuura imwe sevhisi yekutanga, yechipiri kosi uye dessert;
• nguva pakati pekudya kwezororo inofanira kunge iri 2 yezuva.

Menyu kwemazuva manomwe echikamu che "Consolidation".

Zuva nhamba 1

• mangwanani-ngwanani - tei, cheese makeke;
• kudya kwemasikati - zviyo zvezviyo zvingwa, muto;
• masikati chai - rhubarb;
• kudya kwemanheru - mbatatisi yakabikwa kana porridge yezviyo, chicken cutlets.

Zuva nhamba 2

• kudya kwemangwanani - kofi, casserole nemabriji;
• kudya kwemasikati - bran bread, hodgepodge;
• masikati snack - cheesecakes;
• kudya kwemanheru - saladi yemiriwo, chicken fillet.

Zuva nhamba 3

• kudya kwemangwanani - yakaderera mafuta cottage cheese, yogurt;
• kudya kwemasikati - muto wehove, hove yakaderera-mafuta yakabikwa;
• masikati chai - mousse yemiriwo;
• kudya kwemanheru - kefir, veal nyama.

Zuva nhamba 4 (menu yezuva kubva paAtack chikamu)

• kudya kwemangwanani - mazai akaputika, kofi, zucchini;
• kudya kwemasikati - muto wehuku wakaonda nenyama;
• kudya kwemasikati - yogurt, bran;
• kudya kwemanheru - green tea, hove.

Zuva nhamba 5

• kudya kwemangwanani - kofi, sandwich yakaonda;
• kudya kwemasikati - saladi, steamed veal cutlets;
• masikati chai - michero;
• kudya kwemanheru - frunchoza, hove yakabikwa.

Zuva №6

• kudya kwemangwanani - cottage cheese, kefir, bran chingwa;
• kudya kwemasikati - hodgepodge, saladi;
• masikati snack - cheesecakes;
• kudya kwemanheru - miriwo yemiriwo, mupunga.

Zuva nhamba 7

• mangwanani-ngwanani - sandwich nesaumoni yakarungwa, green tea;
• kudya kwemasikati - hove nemiriwo;
• masikati chai - goji berries;
• kudya kwemanheru - saladi, turkey roll.

Muzvokudya zviri pamusoro apa, unogona kugadzirisa, uchipiwa zvokudya zvinobvumirwa uye zvinorambidzwa, asi padanho re "Consolidation" zvakakosha kuve nechokwadi kuti rimwe zuva pavhiki rakanyatsogadzirwa neprotein.

Chikamu #4 - Kudzikamisa

Nhanho yekupedzisira yeDukan yekudya ndiyo Stabilization stage, iyo inopa kudya kwehupenyu.

Funga nezvemipimo mikuru iyo yakakosha kufunga nezvayo mukuumbwa kwayo.

1. Mvura. Kushandiswa kwemvura isina-carbonated yakanatswa pazuva kunofanira kunge iri 1,5 l.
2. Sport. Kuti uchengetedze chimiro uye mhasuru toning, unofanirwa kuita maekisesaizi emangwanani zuva nezuva, famba nzendo mukati memaawa 0,5-2, tora kanenge 10 000 nhanho pazuva.
3. Oat bran, inofanira kuwedzerwa kune zvokudya muhuwandu hwe3 Art. zvipunu / zuva.
4. Protein Day. Kamwe pamazuva manomwe, simba rinofanirwa kurongeka zvinoenderana nedanho rekutanga musimboti.
5. Balanced diet. Iva nechokwadi chekudya chidimbu chechizi zuva rega rega, maviri "starchy" chigadzirwa, zvimedu zviviri zvechingwa, miriwo, michero uye mapuroteni akawanda.
6. Kuva nemwero pakudya.
7. Deredza kudyiwa kwehove, uye zviri nani kuitsiva nezvimwe zvekudya zvegungwa.
8. Dzivisa mamiriro ekumanikidza.

Kutevedzera mitemo iyi kuchabvumira kudzikamisa uye kuchengetedza chigumisiro mukati memamwe miganhu, inowanikwa pamusana pezvikamu zvitatu. Kusiyana nemaitiro mazhinji, anotarisana nekushandiswa kwe-mono-zvigadzirwa, izvo pasina mubvunzo zvinotungamira mukuderera kwemuviri, iyo yakagadziridzwa yekudya kweDukan inobvumira kwete chete kuita mhedzisiro yaunoda pasina kukanganisa hutano, asiwo "kuizadza" nezvigadzirwa zvinobatsira. , pamwe chete nokuchigadzirisa zvishoma nezvishoma kuti .

Kuvhiringidza panguva yekudya

Muchiitiko chekutyorwa kwekudya kwakakodzera maererano neiyo Dukan pfungwa, zvinotevera zviito zvinofanirwa kuitwa, izvo zvinobvumira kudzoreredza uremu chirongwa pasina kuderedza kushanda kwayo:

• mazuva maviri anotevera kugadzira mapuroteni;
• kuwedzera nguva yechikamu "chakaputsika" kwemazuva mashomanana;
• deredza kunwa munyu;
• kuwedzera kunwa kwemvura pazuva: mvura - kusvika 2 malita, green tea - 2 makapu;
• kufamba kweawa panguva iyi;
• kuwedzera nguva yekurara.

Kutevedzera zvinhu zviri pamusoro apa kuchaita kuti kuparara kusanyanya kurwadza, kuderedza mhedzisiro yekutsauka kubva pakudya uye kusakuvadza hutano.

Vegetable nzira maererano Dyukan

Panyaya yekusashandisa zvigadzirwa zvenyama, chirongwa chakakosha chekurasikirwa nekurema chakagadzirwa - chikafu cheDukan chezvinomera, icho chinosanganisira kutsiva mapuroteni anobva kumhuka nemiriwo. Muchokwadi, nzira iyi inosiyana neiyo "yakajairwa" pfungwa nekusasanganisa hove, nyama, offal, soseji uye hove dzegungwa kubva mumenyu.

Munguva ye "Attack" mukudya, zvinokurudzirwa kuisa pfungwa pane: cottage cheese, yogurt, kefir, pasi-fat-fat cheese, tofu, okara, soy nyama, mukaka 0%. Padanho re "Cruise" - howa, nhanga, sipinashi, broccoli, bhinzi, makabheji, karoti, eggplants, pepper uye lactic acid zvigadzirwa. Padanho re "Fixation", kushandiswa kwezvinhu zvose kubva muzvikamu zviviri zvekutanga kunobvumirwa, pamwe chete nezvidimbu zvakawanda zvechingwa, mazambiringa akaomeswa, prunes, mupunga, buckwheat, oatmeal.

Kuti uchengetedze migumisiro inowanikwa, panguva yekudzikamisa munhu anogona kudya zvokudya zvenguva dzose muhuwandu hwepakati.

Chimiro chakakosha chechikamu chechina ndechekubata zuva reprotein rimwe pavhiki, pamwe nekudya kwezuva nezuva kwe4 Art. l oat bran, 1,5-2l mvura, kurovedza muviri.

FAQ

Kudya kweprotein kwakanakira varume here?

Nzira yeDukan yakagadzirirwa kuderedza uremu uye haibvi pahutano. Kudya kwakakodzera maererano nechirongwa, mitambo yezuva nezuva icharasikirwa zvishoma nezvishoma uremu uye inovandudza hutano, mune varume nevakadzi.

Ndinogona kudya watermelon paDucan diet?

Munguva ye "Attack", "Cruise", "Consolidation" nguva, zvinokurudzirwa kurega kudya michero, kunze kweGoji berries uye Rhubarb, iyo inogona kudyiwa kubva pachikamu che "Alternation". Zvibereko izvi zvine hushoma hwehuga hwechisikigo, mushonga unoshanda wekuvhara uye kuita sechitubu che antioxidants. Mushure mekurasikirwa nemamwe makirogiramu uye kuwana huremu hwakakodzera, zvinotenderwa kusanganisa zvinotevera zvibereko mukudya: watermelon, pear, mango, kiwi, melon, maapuro, peach, strawberries, raspberries.

Ndeupi rudzi rwekutapira kunokwanisika paDukan chikafu?

Xylitol, sucralose, aspartame, stevia.

Huchi hunogona kushandiswa pakudya kweDukan?

Iyo inorambidzwa zvachose, sezvo ine 100% yeshuga, iyo isingabvumidzwe zvachose kuwedzerwa kuprotein yekudya panguva yekuita uye mushure mekurasikirwa.

Chii chinonzi kudya kweDyukana kune ngozi?

Parizvino, vamwe vezvokudya zvinovaka muviri vane hanya kuti nzira iyi yekuderedza uremu inogona kutungamirira kumatambudziko emagetsi, kureva, nekushandiswa kwakanyanya kwezvokudya zveprotein chete, mavhitaminzi anonyungudika haakwanisi kubatwa, izvo zvinobatsira kushayikwa kwecalcium mumuviri.

Zvinokurudzirwa kudzidzira chirongwa ichi chekudya kune vanhu vane chirwere cheshuga mellitus, sezvo maitiro ekugadzirisa shuga kubva kune mimwe michero nemiriwo anokurumidza kukurumidza kupfuura kana akatorwa nenzira yakachena. Ndicho chikonzero kukundikana kutora ichi chinhu kunogona kukonzera kuipa kwemamiriro evarwere.

Kuzvimba neDyukana kudya chii chaunofanira kuita?

Munguva iyo muviri unojaira kudya kutsva, panogona kuwanzova nedambudziko rekuomerwa kwekuita tsvina.

Kuti abvise chiitiko chisingafadzi chakadaro, nyanzvi dzinokurudzira:

• wedzera huwandu hwemvura inodyiwa pazuva kusvika ku2, nepo yakakosha ye35 min. kunwa mvura 0,25-0,5l vasati vadya;
• kune fiber, semuenzaniso, compote kubva kurhubarb;
• shandura kudya, kureva mamwe mapuroteni uye mapuroteni-miriwo mazuva maererano nechirongwa 1: 1;
• kuwedzera nhamba yemitambo, kunyanya, kuisa pfungwa pakufamba nekukurumidza uye swing press;
• sanganisira mafuta eparafini mukudya.

Chii chinonzi CATF muDyukan Diet?

Kazhinji chidimbu che "COM" chinowanikwa muprotein nzira yekuderedza uremu, inoreva skimmed mukaka upfu 1,5%.

Dyukan kudya zvinokwanisika kunwa doro here?

Kushandiswa kwezvinwiwa zvinodhaka muchimiro chayo chakachena mukugadzirisa kurasikirwa kunorambidzwa zvachose. Nekudaro, zvinotenderwa kuzvishandisa mukugadzirira kwemidziyo mikuru, sosi, pasina chivharo chakavharwa (kusvika 3 maspuni pazuva) padanho re "Cruise". Izvi zvinokonzerwa nekuti panguva yekupisa doro rinoputika, richisiya chete kunhuhwirira kusina kunaka.

Ndeupi rudzi rwechizi runogona kuve paDukan chikafu?

Pamatanho ese anobvumidzwa kushandisa ese akaderera-mafuta cheese marudzi (0%).

Pachikamu che "Alternation", inobvumirwa kuisa muzvokudya zvezuva nezuva 30 g yeSwiss yakagayiwa uye cheese yakagadzirwa, ine mafuta akawanda anosvika 6%, uye panguva ye "Fixation" chikamu - kusvika ku40 g akawanda mapuroteni-akapfuma zvakasiyana-siyana (somuenzaniso, Gouda, Veselaya Burenka, Parmesan, Edam, Saint-Necter, Emmental, Reblochon), kusvika ku50 g - ine mafuta ehuwandu hwe20%, kusvika ku60 g - ne10%.

Ko howa pakudya kweDukan?

"Chingwa chemusango" chinorambidzwa kushandisa padanho re "Attack"; inobvumirwa panguva ye "Alternation" uye "Fixing" nguva.

Zvinoita here kuita mbeu pakudya kweDukan?

Nekuda kwekuwedzera kwemafuta emukati uye calorie yemukati, nepo uchirasikirwa uremu, chigadzirwa ichi chinokurudzirwa kuti chibviswe zvachose kubva mukudya. Inobvumirwa kushandiswa kwembeu muhuwandu hwepakati chete mushure mekuwana mhedzisiro yaunoda, padanho re "Kudzikamisa".

Yakawanda sei yaungarasikirwa nayo pakudya kweDukan?

Munyaya yekuzadzikiswa kwakasimba kwemamiriro ese, nzira iyi ichabatsira kugadzirisa kubva pa5 kusvika ku50kg uye nezvimwe. Unogona kuona izvi nekuongorora wongororo nemhedzisiro ine mapikicha evanhu vanoonda.

Ndinogona kugadzira chingwa pane chikafu cheDukan?

Kubvumirwa kushandiswa kwechingwa chekudya neoat bran.

Zvinoita here chibage pakudya kweDukan?

Mukuona kwehupamhi hwe starch, kushandiswa kwechigadzirwa ichi panguva yekurasikirwa kwekurema kunorambidzwa zvachose. Kushandiswa kwechibage muhuwandu hushoma paStabilization stage inobvumirwa.

Inogona here muto wehuku pakudya kweDukan?

Ehe, kutanga kubva pachikamu chekutanga, chero yakagadzirirwa kubva kune filet.

Kuteerera nemamiriro ari pamusoro pekudya kwakakodzera uye maitiro ezuva nezuva achabatsira kuwana mhedzisiro inodiwa pasina "kurasikirwa" kwehutano.

Ducane maitiro mu "special" kesi

Kazhinji mukuita pamuviri uye kudyisa mwana mukadzi anounganidza makirogiramu, izvo zvinodiwa pakukura kwakakwana kwomwana. Kuwedzera kwehuremu kunoenderana zvakananga nehuremu hwemuviri usati wabata pamuviri uye, sekutonga, kubva pa5 kusvika ku20kg. Nekudaro, pane zviitiko apo "kutenga" kwekuwedzera kilogiramu kunoitika nekukurumidza, izvo zvinotungamira kune yakawandisa amai kukwana uye kunobatsira panjodzi yekuzvara mwana asina hutano, pamwe nekukura kwezvirwere zve musculoskeletal system uye. iyo cardiovascular system.

Kuti udzivise kuitika kwemigumisiro yakaipa yakawanda, nzira yakakosha yekuderedza uremu yakagadziridzwa - iyo Dukan yekudya kwevakadzi vane pamuviri. Zvigadzirwa zvayo zvakakosha ndezvi: bran, hove, nyama, miriwo mitsva, mazai akabikwa, mukaka, Mozzarella cheese, cottage cheese, hove, nzungu, pistachios. Kushandiswa kweprotein muhuwandu hwakakwana kunobatsira mukukura kwakanaka kwemasero ose uye matishu emwana.

Dyukana kudya kwevakadzi vane pamuviri

1. Usabvisa kubva pakudya zvihwitsi uye zvigadzirwa zvebheka zvinopa "zvisina chinhu" makorikori uye zvinotungamira mukuzvimba.
2. Muyero wevhiki nevhiki we starch ine zvigadzirwa zvikamu zviviri.
3. Kushandiswa kwezuva nezuva kwezvibereko nemabheri, kunze kwebhanana, cherries, mazambiringa, muzvikamu zviviri
4. Kutsiva "protein" China ku "protein".
5. Kuwedzera lactic zvigadzirwa uye 2% mukaka pakudya.
6. Iko mukana wekugamuchira kamwe-kamwe yemidziyo yako yaunofarira muhuwandu hushoma kamwechete pavhiki, iyo inonzi "mabiko".

Nzira yakanakisisa yemukadzi ane pamuviri ndeyekudya zvishanu pazuva, nekuputsika mu 3-3,5. Zvisinei, nekuda kwehutano hwemunhu hwehupenyu, kana kudya kwakadaro kwakakodzera kumukadzi, zvakakosha kutarisa kuti anonzwa sei, mumwe nomumwe.

Kuti uremerwe uremu mushure mekusununguka, panguva yekuyamwisa, chikafu cheFrench Dyukan chakagadzirwa, chinovimbisa kushandiswa kwe "chivako chekuvaka" kumucheche - mapuroteni, michero, miriwo - zvakakosha pakukura kwakakwana kwemwana, uye panguva imwe chete. kubuda kwehuremu hwakawandisa.

Kudya kweDukan panguva yekuyamwisa kunosanganisira kushandisa lactic acid zvigadzirwa 2%.

Iyo inofungidzirwa menyu yevana vanoyamwisa uye panguva yekuzvitakura:

• kudya kwekudya chamangwanani - green tea, zviyo-zviyo chingwa rolls, mazai akaputika ane ham;
• chechipiri chekudya chamangwanani - michero kana michero;
• kudya kwemanheru - nyama yakaonda yakabikwa, muto wehuku yakaderera kana muto wehove, saladhi;
• chiedza chemasikati chai - green tea, cottage cheese casserole;
• Kudya kwemanheru - turkey fillet, pasta, miriwo yemiriwo.

Chikafu cheDukan chevanaamai vanoyamwisa hachingori chikafu chakakodzera chete, asiwo chinosanganisira kufamba kwemazuva ese, angangoita maminetsi makumi maviri mumhepo yakachena.

mhedziso

Nhasi paInternet unogona kuwana zvinonaka zvekubika "protein techniques" iyo inobatsira kusiyanisa kudya. Iyo inonyanya kuzivikanwa yadzo inosanganisira: cottage cheese casserole mune inononoka cooker, kabichi cutlets, huku roll, meringue paDukan kudya, oat bran pancakes, squash soup, hove noodles. Panguva imwecheteyo, tafura yakanyatsogadzirwa inopindirana inoratidzwa pawebhu ichabatsira kuona iyo caloric yemukati mekudya kwakagadzirira.

Iyo inonyanya kufarirwa pakati peavo vanorasikirwa nehuremu ndeye chikafu chechingwa kubva kuDukan chikafu, chinosanganisira kukanya mukanyiwa kubva ku3stl. chibage starch, 2 st.l. oatmeal uye 1 tablespoons gorosi bran, 1 bhegi yehupfu hwebibiki, 0% skimmed cheese, 2 tablespoons. kefir, inoteverwa nekubika muchoto kwemaminitsi makumi maviri nemashanu.

Kubudirira kwehunyanzvi kunoenderana chete nekurasikirwa uremu.

Kana iwe ukatevedzera zvese zvinodiwa zveDukan chikafu, kana zvichidikanwa, unogona kuderedza uremu ne30 kg kana kupfuura, pamwe nekumhanyisa metabolism, kuchenesa muviri wechepfu, kuvandudza hutano hwako. Zvisinei, zvakakosha kuyeuka kuti chikamu che "kudzikamisa" chinotora hupenyu hwose, ndicho chikonzero panguva ino iwe unofanirwa kunyatsosarudza menyu kuitira kuti kilos yakadonha isadzoke zvakare.