Mukati
Pierre Dukan inyanzvi yezvokudya zveFrance yakakurumbira yakagadzira iyo yakakurumbira Dukan Diet. Kurasikirwa kwehuremu nenzira iyi kunoitika mumatanho mana - maviri anotarirwa pakurasikirwa chaiko, uye maviri - kusimbisa chigumisiro. Kudya kunosanganisira 100 zvekudya zvinonzi zvinotenderwa, uye unogona kudya zvakawanda sezvaunoda.
Vanhu vazhinji vanoziva nzira yekudzikisira uremu yakagadzirwa naFrench nyanzvi yezvokudya Pierre Ducan. Iye zvino tinokukoka iwe kuti uzive nezve rake idzva bhuku. Manera emagetsi: yechipiri kumberi… Iyi ndeimwe nzira yemazuva ano yekudya kweDucan uye iri kuwana mukurumbira seNew Diet.
Pierre Dukan akaberekwa muna 1941 muAlgiers (Algiers, French Algeria), ipapo koloni yeFrance, asi kubva pauduku aigara nemhuri yake muParis (Paris, France). MuParis, akadzidzira sachiremba, uye kubva pazera rekutanga rebasa rake akatanga kufarira matambudziko ekurema uye kufutisa. Zvinonyatsozivikanwa kuti pakutanga aizova chiremba wetsinga, asi nekufamba kwenguva, kudya kwakatora pfungwa dzake dzose uye nguva. Saka, akatodhinda mapepa akati wandei esainzi nezveneurology, asi rimwe zuva rakanaka mumwe wevarwere vake akateerera zano renyanzvi yetsinga Dukan uye akangoerekana arasikirwa nehuremu hwakawanda. Panguva iyoyo, Pierre aingoziva chete zvaive mukosi yake yekuyunivhesiti nezvekudya zvine hutano nezvekudya kunovaka muviri, asi zvakadaro akatora rusununguko rwekuraira murwere kuti adye mapuroteni akawanda uye anwe mvura yakawanda.
Nhasi, Pierre Dukan ane makore anopfuura makumi manomwe, asi achiri kufara zvikuru, anofamba achitenderera pasirese uye anosangana nevaverengi vake nevateveri.
Iyo inozivikanwa zvakare kuti mu2012 akazvipira kusiya French Order yeVanachiremba (Ordre des Médecins).
Zvinodiwa zvechikafu chitsva
Nechekutanga kumberi, Ducan inoreva kudya kwakajairwa. Munyori anopa zano kutendeukira kumberi kwechipiri, kutanga kwezvose, kune avo vakarasa huremu vachishandisa nzira yataurwa, asi vakatadza kuchengeta mhedzisiro uye vakadzokazve. Ehe, iwe unogona kutendeukira kune iyi nzira yekudzora huremu kune avo vasati vaona kurudziro yezvakapihwa neakakurumbira wechiFrench nyanzvi
Kudya kutsva inzira isina kusimba mapuroteni ekurasikirwa nemaitiro ayo ekutanga. Inobva pane chokwadi chekuti zuva rega rega unogona kuwedzera rondedzero yezvigadzirwa zvinotenderwa.
Nekudaro, pazuva rekutanga, sepamberi pekutanga, iwe unofanirwa kudya chete mapuroteni ane mafuta mashoma ane huwandu hwekoriori, zvinoti: hove dzakaonda, nyama, mukaka une mafuta mashoma, shoma tofu chizi, uye mazai ehuku. Pazuva rechipiri, unogona kuwedzera yaunofarira miriwo (chete isiri-starchy). Pazuva rechitatu, tinosvina kudya nemichero uye ma berries ane huremu hwese husingasvike 150 g, umo starch isipo (zvinokurudzirwa kutarisa kiwi, mapeya, tangerines, orenji, maapuro, mahabhurosi) . Pazuva rechina, zvinotenderwa kuwedzera kudya zvidimbu zvidimbu zvechingwa chezviyo chakazara kusvika ku50 g, pazuva rechishanu - chidimbu chesaizi isina sosi yemafuta mashoma, pazuva rechitanhatu - unogona kudya chikafu chezviyo (imwe mhando yezviyo kana nyemba) inorema isingasviki 200 g yakagadzirirwa. Uye pazuva rechinomwe rekudya, izvo zvinonzi kudya kwemafaro zvinotenderwa, apo iwe unogona kudya chero moyo wako zvaunoda. Asi edza kusadya zvakanyanya kana kutendeukira kune yekuwedzera. Pazuva rino, unogona kuzvimonera negirazi rewaini yakaoma. Kuregererwa kwezuva rino kuchakubatsira iwe kurasikirwa uremu nekusagadzikana kwepfungwa kushoma. Mushure mezvose, unofanira kubvuma, zviri nyore kwazvo kusiya chikafu chako chaunorambidzwa, uchiziva kuti unogona kuchidya kamwechete pasvondo.
PaDhivha Nyowani, iwe unofanirwa kudya kana iwe uchinzwa nzara, uchidya kakawanda sezvaunoda kuti unzwe kugadzikana, asi usingasvike pakunzwa kuremerwa.
Sezvakangoita pane zvakajairwa kudya kweDucan, iwe unofanirwa kugara uchidya bran (imwe supuni yeoat uye gorosi zuva nezuva). Dukan anokurudzirawo zvikuru kusakanganwa nezve chiitiko chemuviri uye uve nechokwadi chekufamba kweinenge 20-30 maminetsi zuva rega rega.
Nezve iyo mwero wekudzikira uremu, sekutonga, pane iyo nyowani-yemazuva manomwe nguva, yakagadzirwa naPierre Ducan, anenge 500-700 mamwe magiramu anosiya muviri. Uine huremu hwakawandisa hwemuviri, kurasikirwa kwakanyanya kunoitika kungangoitika. Naizvozvo, iwe pachako uchaona iyo yekudya-nguva, zvinoenderana nekuti yakawanda sei yaunoda kurasikirwa nehuremu.
Mushure mekusvika pahuremu hwawakarota, unogona kuenderera, sekutanga kumberi kwekudya kweDucan, kune inotevera nhanho inonzi Kubatanidzwa… Kuti ubatanidze mhedzisiro yawanikwa, zvakakosha kugara padanho iri kwemazuva gumi kune yega kirogiramu yakarasika.
Izvi zvinotevera zvigadzirwa zvinobvumidzwa panguva iyi. Chikafu chezuva nezuva chinofanira kunge chine:
- - protein chikafu;
- - isiri-starchy miriwo;
- - chibereko chimwe chete kana chitsama chemajiki (anenge 200 g), kunze kwebhanana, cherries uye mazambiringa; zviri nani kupa sarudzo kune sitrobheri, rasibheri, maapuro, mapichisi, mavise, grapefruits;
- - 2 zvidimbu zvechingwa chezviyo chakazara;
- - 40 g yechizi yakaoma.
Unogona kudya anosvika maviri masevhisi ezviyo, nyemba kana durum gorosi pasita pasvondo. Chikamu chinoreva 2-gramu rakagadzirwa dhishi.
Izvi zvinotevera kuwedzerwa kumenyu zvinobvumidzwa, asi kwete zvinopfuura zvinhu zviviri pazuva:
- - 1 tbsp. l. starch kubva kuchibage;
- - kusvika 3 tbsp. l. skimmed mukaka upfu;
- - 20 g yeupfu hwe soy;
- - 100 g sora;
- - 100 g yeonda sausage (kunyanya kubva kuhuku);
- - 1 tbsp. l. yakaderera-mafuta muto wakasviba;
- - hafu yegirazi yesoyiti yogati;
- - 150 ml yakaderera mafuta mafuta mukaka;
- - 2 tbsp. l. Goji michero;
- - mafuta emiriwo (zvishoma chete);
- - 150 ml ye gazpacho muto;
- - 1 tsp soy muto;
- - 3 st. l. waini yakaoma;
- - 30 g yechizi ine mafuta emafuta asiri anopfuura 7%;
- - 20 ml yemafuta-isina shuga manyuchi;
- - 100 g rhubarb.
Zvimwe zvezvokudya panguva yeKudya Kutsva zvinofanira kuraswa. Kubva pane zvinwiwa, kuwedzera kune yakawandisa mvura, iwe unofanirwa kunwa tii nekofi pasina shuga. Ducan, sezvamunoziva, haarambi kuwedzerwa kwezvinotapira, asi vamwe vazhinji vezvokudya zvinovaka muviri vanorayira kuti varege kutorwa navo, asi zvizhinji zvechigadzirwa ichi chakapfuma mumakemikari. Hapana zvirambidzo pakudya munyu. Asi, hongu, haufanirwe kuwedzeredza zvigadzirwa, uchipa kufarira kushongedza ndiro nemishonga uye zvimwe zvisiri-zvinovaka muviri zvinowedzera zvechisikigo.
Ichi chikamu chinoteverwa nedanho Stabilization, iyo yekutanga mirau iyo yakaramba isina kuchinjika kubvira kwekutanga kusiana kwenzira yemutano. Iye zvino unogona kudya pahungwaru hwako, usakanganwa nezve misimboti yezvakanaka zvinovaka muviri uye, hongu, kusapinda mumatambudziko akakomba ezvekudya. Ramba uchiwedzera bran kune chikafu chako zuva nezuva. Nenzira, zvinokurudzirwa kuita izvi padanho rapfuura. Usakanganwa kuva anoshingaira. Siya zuva rimwe chete pasvondo remapuroteni akachena, apo iwe uchifanira kungodya yakaderera-mafuta kottage chizi uye mumwe mukaka unovava, nyama yakaonda, hove uye mazai ehuku. Izvi zvinoderedza mukana wekuwedzera huremu zvakare.
Muenzaniso weNew Diet Vhiki Rekudya
Day 1
- Kudya kwemangwanani: yakabikwa chicken fillet.
- Snack: mashoma maspuni e cottage cheese.
- Kwekudya kwemasikati: hove yakabikwa.
- Manheru snack: girazi reyogati.
- Kudya kwemanheru: nyama yemombe yakabikwa.
Day 2
- Kudya kwemangwanani: kottage chizi yakarungwa nekefir.
- Snack: 2 yakabikwa mazai ehuku (kana kubikwa mupani yakaoma).
- Kwekudya kwemasikati: yakabikwa hove fillet nemiriwo inobvumidzwa.
- Masikati snack: madomasi akabikwa necottage cheese.
- Kudya kwemanheru: yakabikwa nyuchi uye isina kabichi uye cucumber saladhi.
Day 3
- Kudya kwemangwanani: kottage chizi nehafu yeapuro uye girazi rekefir.
- Snack: 2 yakabikwa mazai ehuku.
- Kwekudya kwemasikati: yakabikwa huku fillet.
- Manheru snack: girazi reyogati.
- Kudya kwemanheru: hove dzakabikwa nekefir muto uye hafu yeapuro.
Day 4
- Kudya kwemangwanani: kottage chizi yakarungwa nekefir.
- Snack: girazi remukaka.
- Kwekudya kwemasikati: hove yakabikwa nechingwa chakazara chezviyo.
- Manheru snack: girazi rekefir uye chimedu chechingwa chezviyo chakazara.
- Kudya kwemanheru: yakabikwa hove hove.
Day 5
- Kudya kwemangwanani: omelet yemazai maviri, akapiswa kana mune yakaoma skillet.
- Snack: chimedu chechizi chakaoma.
- Kwekudya kwemasikati: yakabikwa hove yehove uye girazi kefir.
- Manheru masikati snack: chikamu chekottage cheese.
- Kudya kwemanheru: nyama yemombe yakabikwa.
Day 6
- Kudya kwemangwanani: oatmeal nemukaka.
- Snack: yakabikwa huku yezai.
- Kwekudya kwemasikati: yakabikwa hove hove.
- Manheru masikati snack: yakabikwa huku yezai uye girazi rekefir / mukaka.
- Kudya kwemanheru: yakaonda nyama yemombe yakabikwa neyepasi-mafuta kefir.
Day 7
- Kudya kwemangwanani: omelet yemazai maviri uye kottage chizi, yakabikwa isina mafuta.
- Snack: girazi kefir.
- Kwekudya kwemasikati: festive (chero chikafu chaunosarudza).
- Manheru masikati: girazi remukaka.
- Kudya kwemanheru: chimedu chehove dzakabikwa uye mashoma ematafura e curd.
Contraindications kuchikafu chitsva
- Iwe haugone kutsvaga rubatsiro kubva kuNew Dukan Kudya kune vanhu vane hosha dzakakomba dzekugaya system, chiropa, itsvo, zvimwe zvirwere zvakakomba kana kusagadzikana kwemetabolism.
- Iyi nzira inopesana nevakadzi vari munzvimbo inonakidza, panguva yekuyamwisa, nekutyorwa (kana kusati kwasimbiswa) kwekuenda kumwedzi.
- Kudya uku inzira isingadiwe yekushandura chimiro nekuguma kwemwedzi uye munguva yekutanga.
- Iwe haufanire kudya seizvi kana uchironga nhumbu. Kushaikwa kwemafuta kunogona kutungamira mukusaenzana kwehomoni kunokanganisa hutano hwaamai vanotarisira uye nekutakura fetus.
- Zvinokurudzirwa kuramba chikafu cheDucan chevanhu vane mhando dzakasiyana dzezvinetso zvepfungwa (hunyanzvi hwekushungurudzika nyika, kugara uchichinja mafungiro, kusagadzikana, nezvimwewo).
- Usati watevera hunyanzvi uhu, zvinokurudzirwa zvakanyanya kuti ubvunze nyanzvi inehunyanzvi uye woongororwa kurapwa kuti uderedze njodzi kumuviri.
Kubatsirwa kwechikafu chitsva
- Unogona kudya chikafu chakawandisa sezvaunoda (haufanire kufa nenzara), hauna kuganhurirwa nenguva yekudya.
- Kuvapo kweprotein mukudya, mune ketone miviri, kunobatsira kukurumidza kutanga kwekuguta uye kuchengetedzwa kwayo kwenguva yakareba, uye zvakare inotangisa kukurumidza kuita kwehuremu.
- Nekugadziriswa kwakakwana kwekudya, uremu, sekutonga, haudzoke.
- Ugere paDhayeti Nyowani, unogona kudya zvinonaka uye zvakasiyana-siyana, zvakasiyana nenzira yekutanga yeDucan.
- Zvokudya zvinobvumirwa zvakanyanya zvakanyanya pakutanga kwekuderedza uremu. Chokwadi kune madhishi, zvigadzirwa uye musanganiswa wazvo unozoenderana nezvaunoda.
Kukanganisa kwechikafu chitsva cheDucan
Nekudaro, iyo Nyowani Kudya uye zvimwe zvakakanganisika hazvina kuponeswa.
- Nyanzvi zhinji dzinoona kuti mairi, sekusiyana kwekutanga, Ducan inopa kurambidzwa kwakasimba pakudya kwemafuta, izvo zvinogona kukonzera kukundikana mumuviri. Inogona kumira kutora mafutubhu akasanganiswa nemafuta, ayo anogona kukanganisa kupinza kwakakodzera kwecalcium uye nezvimwe zvakakosha zvakakosha zvinovaka muviri.
- Hazvisi nyore Kudya kutsva kunogona kupihwa kune vanoda zvihwitsi, izvo zvinorambidzwa zvachose.
- Kudya kwacho kunoenderera, sekutonga, kwenguva yakareba, nekuti huremu hahubvi nemheni inomhanya. Naizvozvo, gadzirira izvo zvekuti uchafanirwa kugadzirisa maitiro ako ekudya kwenguva yakareba. Mimwe misimboti yehunyanzvi, kana iwe usiri kuda kuwedzera uremu zvakare, ichafanirwa kusiiwa muhupenyu kwenguva yese.
- Usaswedere uye nekukurumidza kufinhwa nechikafu chisina kujairika Chikafu chitsva chinogona kuve cheavo vasingade kubika.
Kudzokorora Chikafu Chitsva
Nyorera zvakare kuNew Diet kana iwe uchida kudzikira huremu hwakawanda kana kuwana mashoma ekuwedzera mapaundi, uine hutano hwakanaka, zvinokurudzirwa kwete pamberi pemwedzi 3-4 mushure mekuguma kwayo. Nekudaro, iwe unogona kuyedza kurarama nedambudziko repiri nekungoshandisa zvishoma zvishoma zvine protein-zvine chikafu mune menyu kana nekuwedzera huwandu hwemazuva ekutsanya.