Izimfihlo nezinyathelo Zokudla kwe-Dukan, ngokuningiliziwe, nezeluleko ezibalulekile ezivela kuDkt. Dukan

Abantu abaningi bafuna indlela yokunciphisa umzimba ngokushesha.
Kodwa-ke, kungaba nzima ukufeza lokhu futhi ikakhulukazi ukugcina isisindo esisha, nge-Dukan Diet ungalahlekelwa isisindo ngokushesha ngaphandle kokuzizwa ulambile.
Abanye bangase babuze ukuthi ngabe lokhu kudla kufanelekile futhi kuholela ekwehleni kwesisindo esisheshayo, futhi yiziphi izingozi zako? Konke lokhu nokunye, sizofunda ngakho kulesi sihloko mayelana neDukan Diet, ngakho qhubeka ufunda.

Iyini I-Dukan Diet?

I-Dukan Diet noma njengoba ibizwa ngokuthi "ukwelashwa kwezokwelapha kwaseFrance ukulahlekelwa isisindo" udokotela waseFrance uPierre Dukan.
I-Dukan Plan yashicilelwa okokuqala eFrance ngo-2000, futhi yaphakamisa ukuthi kudliwe ukudla okunamaprotheni angama-72, kuyilapho kuncishiswa ama-carbohydrates.

Ngokumangalisayo, uDkt.
U-Dukan wayejwayele ukwenza izifundo ze-neurology kodwa washintshela ekudleni nasekudleni ngemva kwesincomo somngane owayesephelelwe yithemba ngenxa yesisindo sakhe eseqile futhi efuna ukuncipha.
Ngempela, lokhu kudla kwaphumelela futhi kwaba inguquko enkulu.
IDukan Diet idayise amakhophi angaphezu kwezigidi eziyi-8 futhi isihunyushelwe ezilimini ezihlukene eziyi-14.

Eminye imibiko ibike ukuthi uPrincess Kate Middleton omuhle, ngesikhathi elungiselela umshado wakhe, wasebenzisa indlela kaDukan, kodwa lokhu akuqinisekile.

Ngokwemibiko, iDukan Diet isize abantu abaningi ukuthi banciphe ngokushesha futhi kalula ngaphandle kokulamba.Kuyaphawuleka ukuthi ifana nokudla kwe-keto, kokubili okugxile ekudleni amaprotheni amaningi kanye nokunciphisa ama-carbohydrates.

Funda mayelana nethiyori ye-Dukan Diet

Ithiyori ye-Dukan Diet isuselwe ekudleni amaprotheni amancane, i-oatmeal, nokuhamba nsuku zonke imizuzu engu-20, futhi lokhu kuyingxenye ebalulekile yohlelo.

Ithiyori iwukuthi ukunciphisa ama-carbohydrate kubangela umzimba ukuba ushise amafutha amaningi.
Ngokuyisisekelo, amanani angenamkhawulo wokudla angadliwa, inqobo nje uma kuvunyelwe futhi kufakwe ohlwini lokudla, oluqukethe ama-carbohydrate ambalwa kakhulu.

Futhi njengoba uDkt.
Pierre Dukan, ukuthi ukulandela ukudla kwe-Dukan kukuvumela ukuba ulahlekelwe ngaphezu kwe-5 kg ​​ngesonto elilodwa futhi ungaphinde uzuze isisindo, uma lesi simiso sisetshenziswa kahle.

Ingabe ukudla kwe-Dukan kuhlukaniswa emhlabeni wonke?

Njengoba kushiwo ngenhla, ukudla kwe-Dukan kanye nokudla kwe-keto kokubili kulandela uhlelo olufanayo ngokudla amaprotheni, kodwa ngokunciphisa okukhulu kwama-carbohydrate.

Ngokuqondene ne-Dukan Diet, ihlukaniswa ngamazwe ngamazwe ngenxa yekhono layo lokulahlekelwa isisindo ngokushesha, nokuthi abantu abalandela lokhu kudla bangasusa isisindo esiningi, ngokwesilinganiso, ngaphezu kwe-15 kg ngenyanga.

Kodwa-ke, njengokudla okuningi okuncike ekudleni inani lamaprotheni elingaholela ezinkingeni zempilo kamuva, i-Dukan Diet iza esigabeni sokuqala sokudla.
Sizofunda ngalokho emigqeni elandelayo.

Liyini izinga lokudla kwe-Dukan phakathi kwezinhlelo zokunciphisa umzimba?

I-U.S.News & World ishicilele uhlu lwezidlo ezingcono kakhulu, futhi ngokwephaneli yongoti bokudla okunomsoco abangu-23, leli thimba liklelise abantu abangu-41 sebebonke. kuyilapho ukudla kwe-Dukan kwakungaphansi eduze nokudla kwe-Keto.

Ukudla kwe-Dukan kudinga ukudla inani elikhulu lamaprotheni, elisiza ekunciphiseni isisindo, kodwa ochwepheshe bejaji bathola ukuthi lolu hlelo, naphezu kokuphumelela kwalo nokusiza amaqembu amaningi abantu ukuba banciphise isisindo, lunemingcele kakhulu futhi kungase kube nzima ukulandela. isikhathi eside.

Ukudla kwe-Dukan ngokuningiliziwe

Kuthiwa abanye osaziwayo emhlabeni abafana noJennifer Lopez noPrincess Middleton balandele ukudla kukaDukan, okuholela ekunciphiseni isisindo ngokushesha.
Ngakho-ke, sizofunda ngokuningiliziwe mayelana nokudla kwe-Dukan, okuhlukaniswe ngezigaba ezi-4:

Isigaba sokuhlasela

Lesi sigaba, esibizwa ngokuthi ukuhlasela (izinsuku ezingu-1-7), siqala ngokudla inani elingenamkhawulo lamaprotheni angenalutho, ahlanganisa izinhlobo ezingaba ngu-72 zokudla okunamaprotheni, ngaphezu kokudla isipuni se-oats, kodwa akuvunyelwe. ukudla imifino nezithelo kulesi sikhathi.

Isigaba sesibili yi-cruise phase

Lesi sigaba sibizwa ngokuthi ukuhamba ngomkhumbi futhi ubude baso busukela (izinyanga ezingu-1-12), ukudla amaprotheni angenalutho ngosuku olulodwa futhi kudle imifino engenasitashi ngosuku olulandelayo, ngaphezu kokudla izipuni ezimbili ze-oats nsuku zonke.

Isigaba sokuhlanganisa

Isigaba sokuhlanganisa singase sihluke esigabeni sokuqala nesesibili, lapho amaprotheni azodliwa khona ngamanani angenamkhawulo, imifino, izithelo, ama-carbohydrate namafutha, ngosuku olulodwa ngesonto edla amaprotheni ngaphandle kwamafutha, ngaphezu kwezipuni ezingu-2.5 ze-oats.
Sizoqaphela lapha kulesi sigaba ukuthi kudliwa imisoco eminingi, akufani nesigaba sokuqala nesesibili.
Kungase kuqhubeke ngokuvumelana nesifiso somuntu, futhi ngokuvumelana nesisindo sakhe esiyisisekelo.

Isigaba sesine yisigaba sokuzinzisa

Isigaba sokugcina ukuqiniswa noma ukuzinza, okuyindlela yokuphila elandelwa impilo yonke, ngokudla inani elihle lamaprotheni kanye nokunciphisa ama-carbohydrates, futhi kukwenza ungavinjelwa futhi udle ukudla ngendlela othanda ngayo, inqobo nje uma isisindo sizinzile futhi wena. landela imithetho efanayo neyokudla kwe-Dukan.
Qinisekisa ukuthi udla ama-oats amaningi ngosuku.

Isigaba sokuqala sokudla kweDukan

Isigaba sokuqala sokudla kwe-Dukan, okuwukuhlasela, yisigaba sokudla amaprotheni ahlanzekile, futhi inani lezinsuku zalesi sigaba lizohluka ngokuya ngeminyaka, isisindo, kanye nephesenti ofuna ukulahlekelwa.
Ngaphambi kokuthi sazi ezinye izidlo zalesi sigaba, d.
UDukan usinika amathiphu:

• Ukuze ulahlekelwe isisindo esingaphansi kuka-5 kg, usuku olulodwa lungase lwanele.
• Ukuze ulahlekelwe isisindo esingaphansi kwe-10 kg, izinsuku ezintathu zanele.
• Ukuze ulahlekelwe isisindo phakathi kuka-10-20 kg, isigaba sokuhlasela kufanele sithathe izinsuku ezingu-5.
• Ukuze ulahlekelwe isisindo phakathi kwama-20-40 kg, kufanele kudlule izinsuku eziyi-7 kuye kweziyi-10.

Nakhu ukudla kwe-Dukan kwesigaba sokuqala

Usuku lokuqala

isidlo sasekuseni:

• Ingilazi yamanzi afudumele imizuzu engu-30 ngaphambi kokudla.
• Inkomishi yekhofi ngokufaka ingxenye yesine yethisipuni likashukela.
• 2 izinkomishi iyogathi.
• 1 isipuni of oats.

Ukudla okulula

Uma uzizwa ulambile, ungadla amantongomane ambalwa.

Ukudla:

• Iqanda elibilisiwe.
• Ucezu lwenyama eyosiwe nanoma yiluphi uhlobo lwamakhambi.
• Inkomishi yeyogathi engenawo amafutha.

Ukudla okulula

Uma ulambile, yidla izinkomishi ezi-2 zeyogathi.

isidlo sakusihlwa:

• 100 amagremu of izimfanzi (sauteed) namakhambi.
• Izingcezu zenkukhu zinqunywe zibe ama-cubes nge-curry sauce.
• Dukan custard.

ngosuku lwesibili

isidlo sasekuseni:

• Inkomishi yamanzi afudumele imizuzu engu-30 ngaphambi kokudla.
• Ushizi womlimi onamafutha aphansi.
• Izingcezu ezi-2 zebele lenkukhu eyosiwe.

Ukudla:

• Ucezu lwenkomo.
• Inkomishi yeyogathi enamafutha aphansi.
• itiye.
• Pancake nesinamoni kanye oats.

isidlo sakusihlwa:

• Izingcezu zenkukhu ngegalikhi.
• Amayunithi ama-5 wezimfanzi negalikhi.

ngosuku lwesithathu

isidlo sasekuseni:

• Ingilazi yamanzi afudumele ngaphambi kokudla.
• Amaqanda e-Omelette.
• Izingcezu zenyama yenkomo (amafutha angaphansi kuka-5%).

Ukudla:

• Itiye noma ikhofi ngaphandle koshukela (ingxenye yesine yethisipuni kashukela ingafakwa).
• Oatmeal nge vanilla.

isidlo sakusihlwa:

• 2 amaqanda abilisiwe.
• Dukan imayonnaise.

Usuku olupholile

isidlo sasekuseni:

• Ingilazi yamanzi afudumele ngaphambi kokudla.
• Ingxenye eyodwa ye-cottage shizi enamafutha aphansi, kanye nesipuni se-oatmeal.

Ukudla:

• Inkukhu ebabayo i-kebab (enamakhambi nezinongo ezishisayo).

isidlo sakusihlwa:

• I-Shirataki (uhlobo lwenoodle elinemicu emincane) kanye nenkukhu ye-tandoori.

Isigaba sesibili sokudla kweDukan

Eqinisweni, umthetho oyinhloko we-Dukan Diet Phase XNUMX ukudla amaprotheni ahlanzekile ngokushintshana nemifino (Amaprotheni + Imifino) uze ufinyelele isisindo osifunayo.

Njengoba kuchazwe esigabeni sokuqala se-Dukan, kunezinhlobo ezingaphezu kweyodwa zokudla esigabeni sesibili, kodwa ozokhetha kuzo kuncike ezimweni ezithile, nokudla okuthandayo.
Umbuzo uwukuthi, ingakanani imifino engadliwa ngesikhathi sesigaba sesibili sokudla kweDukan?

Ngokuyisisekelo, akukho mingcele enanini lemifino edliwe kuleli phuzu.
Kodwa-ke, ukudla imifino ngokweqile akusona isinyathelo esihle futhi, njengoba ukwanda ngamabomu kungonakalisa ukudla futhi kunciphise amathuba okuncipha.

Ngakho-ke, kufanele udle kuphela imifino eminingi njengoba udinga ukusuthiswa, kusho uDkt.
U-Pierre Dukan: "Uma udla ukudla okwengeziwe (ngaphezu kwezinga lokusutha), ukuncipha kwesisindo kuhamba kancane."

Inketho evame kakhulu ukudla imifino enamaprotheni izinsuku ezi-5, bese ulandela ukudla okunamaprotheni kuphela izinsuku ezi-5.
Ngokusho kukaDukan, lokhu kudla kulungele umuntu okhuluphele ngokweqile.

Yini evunyelwe ekudleni kweDukan

Uhlelo lwe-Dukan lusebenza kahle kakhulu ekunciphiseni isisindo, ngaphezu kwalokho ungadla ukudla okuningi, futhi ngokusho kukaDkt. ukudla okuvunyelwe okuqukethe imisoco ebalulekile enezinzuzo eziningi futhi ecebile ngamaprotheni futhi iphansi ngama-carbohydrate namafutha, futhi ungadla noma yini oyifunayo kumenyu kaDukan phakathi nezigaba ezine.

I-68 Pure Protein (iqala esigabeni soku-XNUMX)

Inyama enomzimba omncane (ngaphandle kwethambo noma amafutha)

• Inyama yenkomo, i-filet mignon, inyathi, isoseji lenkomo, isiteki esisikiwe, inyama eyosiwe, nezinye izinhlobo zenyama ebomvu.

Izinkukhu

• Inkukhu, isibindi senkukhu, i-turkey kanye nesoseji yenkukhu, izingcezu zenkukhu enamafutha amancane noma i-turkey, ucezu lwentshe, izigwaca, idada lasendle.

izinhlanzi

• I-Grouper, i-herring, i-mackerel, i-salmon noma i-salmon ebhemayo, ushaka, i-tilapia, i-tuna, entsha noma ekheniwe emanzini, i-plaice, amasardine, amasha noma ethinini emanzini, i-swordfish, i-flounder cod.

ukudla kwasolwandle

• Ama-oyster, ama-lobster, izimbaza, izimfanzi, ama-oyster, ingwane.

amaprotheniv zezitshalo

• Ubhontshisi wesoya, i-bulgur, i-tofu.

Imikhiqizo yobisi ayinawo amafutha namaqanda

• Ushizi womlimi, ushizi we-nonfat cream, ubisi olungenawo amafutha, iyogathi yegreek yamahhala, ushizi we-ricotta, ukhilimu omuncu.

32 izinhlobo zemifino bese uqala isigaba sesibili

• i-artichoke
• i-asparagus
• Amahlumela aseBrussels
• i-broccoli
• iklabishi
• izaqathi
• amaliki
• u-anyanisi oluhlaza
• i-okra
• ikhowe
• Obhontshisi abaluhlaza okotshani
• Kil
• Ulethisi, ne-watercress
• Isipinashi, ne-zucchini
• Itheniphu, notamatisi
• pepper (zonke izinhlobo)
• Isilimo esidliwayo esinamagatsha anamanzi kanye nekhukhamba
• Ukholifulawa kanye nesitshalo seqanda
• Ithanga, fennel

Ezinye izibonelelo ekudleni kweDukan:

• Shirataki
• Amafutha omnqumo (aqala esigabeni sesibili) ngenani lethisipuni elilodwa.
• Ukolweni noma i-oats, futhi lokhu kubalulekile, ngezipuni ezi-4 ngesonto, kuzo zonke izigaba.

Ukwenqatshelwa ekudleni kweDukan

uthi d.
Pierre Dukan Noma yini engavunyelwe ekudleni kukaDukan iyoba yimbi kakhulu, futhi waxwayisa, ethi: “Ukudla okunye ukudla okunqatshelwe, ngisho noma kuncane, kufana nokubhoboza ibhaluni ngenaliti.” Nazi ezibaluleke kakhulu. ukwenqatshelwa ekudleni kweDukan:

• Noma yini engeyona amaprotheni esigabeni sokuqala.
• Imifino enesitashi phakathi nesigaba sesibili.
• utshwala, uze ufinyelele esigabeni sokufakwa.

Ukudla okufanele kugwenywe ekudleni kweDukan:

• Esigabeni sokuqala, gwema imifino, bese kuthi esigabeni sesibili, yidla ngendlela othanda ngayo ngaphandle kokweqisa.
• ingxenye yesithelo
• 2 tincetu zesinkwa se-wholegrain.
• Ushizi oqinile noma ocutshunguliwe.

Uhlelo lokudla kwe-Dukan

Njengoba kushiwo ngaphambili, i-Dukan Diet ihlanganisa izigaba ze-4 ohlelweni lokulahlekelwa isisindo. Ngaphezu kwalokho, kukhona i-Dukan Diet 2, entsha kunenguqulo yokuqala, lapho ukudla okuthile kudliwa khona isonto lonke ukusiza ukufinyelela isisindo esifunayo.
Ngaphambi kokuthi sazi uhlelo lokudla kwe-Dukan, nali i-Dukan Diet Plan 2:

• Usuku lokuqala: amaprotheni.
• Usuku lwesibili: amaprotheni nemifino.
• Usuku lwesithathu: amaprotheni, imifino nezithelo.
• Usuku lwesine: amaprotheni, imifino, izithelo nesinkwa.
• Usuku lwesihlanu: amaprotheni, imifino, izithelo, isinkwa noshizi.
• Usuku lwesithupha: amaprotheni, imifino, izithelo, isinkwa, ushizi kanye nama-carbohydrate ayinkimbinkimbi.
• Usuku XNUMX: Isidlo semikhosi ehlanganisa ucezu lukashokoledi nenkomishi encane yewayini.

Inothi elibalulekile: Ngokwami, lokhu kudla kwe-Dukan 2 kungcono futhi kulula uma kulandelwa ukunciphisa umzimba, uma kuqhathaniswa nokusetshenziswa kwezigaba ezine, inqobo nje uma unamathela esimisweni esifanayo esishiwo futhi wazi ukuthi isisindo sakho sesibe yini ngemuva kwesonto. Ukudla kufanelekile kakhulu kubantu abangahlushwa kakhulu ukukhuluphala noma ukukhuluphala futhi bafuna nje Ukwehlisa amakhilogremu ambalwa.

Manje sizofunda ngohlelo lokudla lwe-Dukan lwezigaba ezine.

Isigaba sokuhlasela: Ukudla okunothe ngamaprotheni ezilwane nemifino, okuhlanganisa:

• Inyama engenamafutha.
• Izinkukhu ezifana ne-turkey, idada lasendle, nenkukhu.
• izinhlanzi.
• Amaprotheni asekelwe ezitshalweni afana nobhontshisi wesoya (tempeh), i-tofu, ne-bulgur wheat.
• Imikhiqizo yobisi engenawo amafutha.
• amaqanda.
• Ama-noodle e-Shirataki (athengiswa ezitolo ezinkulu zokudla)
• Ama-oats (cishe isipuni).

Isiteji sokuhamba ngomkhumbi: Shintshela kumaprotheni amancane usuku ngalunye, futhi wengeze imifino engenasitashi ngosuku olulandelayo.
Ngokudla izipuni ezi-2 ze-oatmeal nsuku zonke.
Ukudla kulesi sigaba kuhlanganisa:

• i-artichoke
• i-asparagus
• Amahlumela aseBrussels
• isithombo sebhitrudi
• iklabishi
• Isilimo esidliwayo esinamagatsha anamanzi
• Inketho
• imifino enamahlamvu
• Obhontshisi abaluhlaza okotshani
• isithombo
• i-zucchini

Isigaba sokuhlanganisa: Ngokujwayelekile lesi sigaba sihlukaniswa izingxenye ezimbili.Ngaphezu kwezithako ezibalwe ngenhla, uvunyelwe ukudla lokhu kudla okulandelayo esigabeni sokuhlanganisa:

• Isithelo esisodwa ngosuku.
• 2 izingcezu zesinkwa esigcwele okusanhlamvu nsuku zonke.
• 2 izingcezu ushizi kanzima nsuku zonke.
• Inkomishi yokudla okunesitashi okuphekiwe ngesonto.
• Ukudla okukodwa kwemikhosi ngeviki, okuhlanganisa i-appetizer, ushokoledi omnyama kanye nengilazi yewayini elibomvu.

Futhi kuso sonke lesi sigaba, lesi simiso kufanele sifake ukudla izipuni ezi-2 ze-oats nsuku zonke.

Isigaba sokuzinzisa: Lesi yisigaba sokugcina salokhu kudla futhi silandelwa impilo yokugcina isisindo.
Nakuba kukhona ukudla okungavunyelwe kulesi sigaba, kukhona amathiphu okumele alandelwe, njengokuthi:

• Ukudla izipuni ezi-3 ze-oats nsuku zonke.
• Khuphuka izitebhisi esikhundleni sekheshi ngangokunokwenzeka ukuze ukhulise umsebenzi womzimba.
• Yidla amaprotheni ahlanzekile nsuku zonke, ngaphezu kokudla imifino nezithelo.

Ukudla kwe-Dukan malini ngenyanga

Ukuthi uzolahlekelwa isisindo esingakanani nganoma yisiphi isigaba sokudla kwe-Dukan kuncike ezintweni ezimbalwa:

• Kunzima ukulinganisa izinga lokuncipha kwesisindo, ikakhulukazi kubantu abahlushwa ukukhuluphala ngokweqile kanye nesisindo esingaphezu kwama-30 kg, kodwa ezimweni eziningi kungenzeka ukulahlekelwa cishe ama-4 kg ngenyanga, lokhu kubonakala phakathi nesonto lokuqala, futhi kungenzeka ukwandisa lesi silinganiso ngemva kokuphela kwesonto lokuqala Ukuze ufinyelele kilo nengxenye amagremu ngesonto lesibili.
• Uma umuntu elahlekelwa ngaphezu kwe-10 kg ngenyanga, uzobona ukuthuthukiswa empilweni yakhe jikelele kanye nesimo somzimba.
  Kodwa le mpumelelo ngeke iphelele ngaphandle kokuthi uphindaphinde imizamo yakho ngenkathi unamathela ekudleni.

Ngakho-ke, ungalahlekelwa ukulawula futhi ukhansele i-Dukan Diet ngemva kwesonto lokuqala futhi ulahlekelwe i-1 kg noma ngaphezulu.Kumelwe uqhubeke inyanga eqhubekayo ukuze ufinyelele isisindo oyifunayo.

Ukudla kwe-Dukan usuku nosuku

Okulandelayo kuwuhlelo lokudla kweDukan usuku olulodwa, futhi kulokhu kudla ngizokwethula umbono ojwayelekile wokuthi ungakhetha kanjani ukudla kanye nohlobo lwazo ezigabeni ezintathu zokuqala.

isigaba sokuhlasela

• Ibhulakufesi: iyogathi yesiGreki engeyona amafutha, ingcosana yesinamoni + XNUMX½ wezipuni ze-oatmeal.
• Isidlo sasemini: I-salmon eyosiwe noma e-sautéed nama-noodle e-shirataki.
• Dinner: inkukhu eyosiwe.

isiteji sokuhamba ngomkhumbi

• Ukudla kwasekuseni: i-omelet yemifino ne-broccoli, i-asparagus, nopelepele.
• Isidlo sasemini: isaladi yemifino ne-tuna namaqanda abilisiwe.
• Isidlo sakusihlwa: i-veggie burger ene-ulethisi kanye ne-non-fat cottage cheese + 2 wezipuni ze-oatmeal.

isigaba sokuhlanganisa

• Ukudla kwasekuseni: izingcezu ezi-2 zethosti eneqanda nezingcezu ezi-XNUMX zikashizi oqinile.
• Isidlo sasemini: Inyama yenkomo ezondile enenkomishi engu-XNUMX yequinoa, amahlumela aseBrussels, nezucchini.
• Isidlo sakusihlwa: I-fillet yenkukhu ethambile enobhontshisi oluhlaza kanye ne-nonfat ye-Greek iyogathi + 3 wezipuni ze-oatmeal.

Izindlela zokupheka ezijwayelekile zokudla kwe-Dukan

Okuhle ngeDukan Diet ukuthi lolu hlelo lunikeza ithuba lokwazi ukudla okuningi nolwazi olukusiza ukuthi ulahlekelwe isisindo futhi ugcine isisindo esinempilo impilo yonke, futhi ungathola izindlela zokupheka eziningi ze-Dukan ezihambisana nazo zonke izigaba.
Nakhu okunye ukudla kwe-Dukan diet.

1- Inkukhu, i-garlic kanye ne-dill recipe

Le recipe ifanele isigaba sokuqala nesesibili sohlelo lweDukan.

izingxenye:

• 4 amabele enkukhu angenamathambo noma angenasikhumba
• 1 u-anyanisi omkhulu, oqoshiwe
• 1 isipuni samafutha omnqumo
• 4 ama-clove yegalikhi egayiwe
• 1 inkomishi yesitoko senkukhu
• 2 amathisipuni kafulawa wommbila/isitashi
• Usawoti kanye nopelepele omnyama
• 2 wezipuni dill fresh oqoshiwe

Indlela yokulungiselela:

• Shisisa i-pan yokuthosa esitofu, engeza isigamu senani lamafutha, bese ufaka amabele enkukhu.
• Vula inkukhu imizuzu emi-5 nhlangothi zombili.
• Faka inkukhu epuletini, ikhava futhi ubeke eceleni.
• Epanini elifanayo faka amanye amafutha.
• Engeza u-garlic no-anyanisi bese ugoqa umzuzu noma ngaphezulu.
• Enkomishini noma endishini enkulu, hlanganisa isitokwe senkukhu ne-dill kanye nofulawa wommbila, bese wengeza ijusi elincane likalamula.
• Govuza le ngxube bese uwuthela epanini ngokugqugquzela okuqhubekayo kuze kube yilapho usoso ushubile.
• Nciphisa ukushisa, bese ubuyisela inkukhu epanini bese ushiya kuze kuphekwe, cishe imizuzu emihlanu.
• Khonza inkukhu, ehlotshiswe nge-dill eqoshiwe.

2- Isobho le-Miso

Ngokocwaningo lwakamuva, ukudla inkomishi yesobho lemifino enekhalori ephansi ngaphambi kokudla kungaba indlela ephumelelayo yokudla ukudla okuncane ngemva kwalokho, ngesobho elimangalisayo le-miso elingadliwa kuzo zonke izigaba zokudla kukaDukan, kukhumbula ukuthi noma nini lapho ezinye izimfanzi kunezelwa (izimfanzi) noma inkukhu nemifino kwaba ngempumelelo kakhudlwana futhi inikeza umuzwa wokusutha.

izingxenye:

• 2 izinkomishi zesitoko senkukhu.
• 1 isipuni se-miso paste emhlophe (ethengiswa ezitolo ezinkulu zokudla)
• 2 wezipuni omisiwe zasolwandle.
• 1 ithisipuni dashi granules (futhi ithengiswa ezitolo ezinkulu)
• 2 wezipuni of anyanisi oluhlaza oqoshiwe.

Indlela yokulungiselela:

• Faka umhluzi ebhodweni emlilweni bese ushiya uze ubile.
• Hlanganisa i-miso ngedashi, bese uthela esitokisini senkukhu.
• Shiya kuze kuphekwe imizuzu emi-5, bese ufaka u-anyanisi nokhula omisiwe lwasolwandle.
• Iphakelwa kushisa.

3- Ifajita ye-shrimp

Le recipe ifanele isigaba sesibili, sesithathu nesine sokudla kweDukan.

izingxenye:

• 2 amathisipuni i-ancho chili powder (ethengiswa ezitolo zokudla zaseThai naseJapane)
• 1 ithisipuni lika-anyanisi powder
• 1 ithisipuni ye-garlic powder
• 1 isipuni se-cumin
• 4 wezipuni fresh kalamula
• 300 amagremu of izimfanzi ehlutshiwe
• 1 pepper eluhlaza oqoshiwe
• 1 u-anyanisi uthathe izingcezu ezincane
• 1 inkomishi kaphizi
• 1 i-jalapeno pepper, eqoshiwe
• 1 upelepele obomvu, osikiwe kancane
• Usawoti kanye nopelepele omnyama

Indlela yokulungiselela:

• Hlanganisa zonke izinongo ukwenza i-fajita dressing.
• Endishini, faka izimfanzi, bese wengeza inani lesinongo esilungiselelwe ngaphambilini (futhi okunye kugcinwa esiqandisini ukuze sisetshenziswe ngokuqhubekayo) nezipuni ezi-2 zejusi kalamula, bese ushiya uku-marinate imizuzu eyi-10 noma ngaphezulu.
• Shisisa ipani lokuthosa phezu komlilo ophakathi ngokufafaza kwamafutha amancane kakhulu, bese ufaka izimfanzi bese ubilisa kuze kuphekwe, imizuzu emi-2.
  Susa emlilweni bese ushiya eceleni.
• Faka imifino epanini elifanayo phezu komlilo, ugovuze futhi ushiye cishe imizuzu engu-5-7. Amanzi amancane anganezelwa uma kudingeka.
• Engeza ama-shrimp emuva ku-skillet bese uvuselela.
• Khonza ama-shrimp ngamaqabunga e-ulethisi.

Okuhlangenwe nakho kwami ​​ngokudla kwe-Dukan

Kunemithombo yezindaba eminingi ehlukene ekhulume ngokudla kweDukan ukuze kwehle isisindo.
Abanye osaziwayo bomhlaba kanye namamodeli nabo bakuqinisekisile ukuthi imfihlo yokuncipha kwabo yiDukan Diet.

Lokhu kudla kusiza ukwehlisa isisindo ngokushesha futhi unomphela, nokho-ke, muva nje kube nokugxekwa kochwepheshe bezempilo nokondleka mayelana nokudla kukaDukan, nokuthi kunemingcele ngokweqile futhi akunampilo.

Futhi ngikukhethele okuhlangenwe nakho kowesifazane waseBrithani owalandela lokhu kudla, futhi wathi ungakhetha noma yiziphi izinhlobo zamaprotheni ozithandayo, inqobo nje uma wehlisa iphesenti lama-carbohydrate futhi ugwema imifino enesitashi.

Usuku lokuqala:

• Ukudla kwasekuseni: amaqanda ama-2 abilisiwe nocezu lwenyama yenkomo ebhenyiwe.
• Isidlo sasemini: Isifuba senkukhu eyosiwe enongwe ngogalikhi nezinongo ezishisayo.
• Isidlo sakusihlwa: Inyama yenkomo enojinja, u-garlic ogayiwe, isoso yesoya, i-coriander eluhlaza noma i-dill.

Okulandelayo: Yidla isipuni se-oatmeal ngesikhathi sasekuseni noma phakathi kokudla.

ngosuku lwesibili:

• Ukudla kwasekuseni: inkomishi yeyogathi enezipuni nengxenye ze-oatmeal.
• Isidlo sasemini: i-salmon eyosiwe ngamakhambi.
• Isidlo sakusihlwa: ucezu lwenkukhu eyosiwe kanye nemifino efana ne-watercress nolethisi.

ngosuku lwesithathu:

• Ukudla kwasekuseni: 1 isipuni se-oatmeal neqanda elibilisiwe.
• Isidlo sasemini: izingcezu zenyama yenkomo eyosiwe namakhambi kanye nesweli egayiwe.
• Isidlo sakusihlwa: isobho le-miso noma ama-poodle e-shirataki.

Okulandelayo: Uma ulandela lokhu kudla, ungaphuza inkomishi yekhofi noma itiye.
Ungakwazi futhi ukudla ushokoledi omncane ekupheleni kwesonto.

Ukudla kweDukan eRamadan

I-Dukan Diet iwukudla okuklanywe udokotela waseFrance uPierre Dukan ukuze ulahlekelwe isisindo, nakuba lokhu kudla kungadla ukudla okuningi okungase kufinyelele izinhlobo ezingu-100 zamaprotheni, imifino kanye nama-carbohydrate ayinkimbinkimbi, kodwa angikukhuthazi ukulandela lokhu kudla eRamadan at konke .

Ukudla kwe-Dukan akukuvumeli ukuba udle imifino esigabeni sokuqala, futhi lapho ulahlekelwa isisindo kulesi sigaba, uqala ukudla imifino; Ngakho-ke, kunzima ukwenza ukudla kukaDukan eRamadan, ngoba kungaholela ekulimaleni kwezempilo.

Ingabe bakhona abantu abavinjelwe ekudleni kwe-Dukan?

Ukugxeka okuphawulekayo kokudla kwe-Dukan ukuthi kuqinile kakhulu, ikakhulukazi esigabeni sokuqala lapho izakhi eziningi ezibalulekile zigwenywa.Ngokugwema izithelo nemifino ecebile kuma-antioxidants, ngaphandle kwezakhi ezanele kuzokwenzeka ukuthi umzimba awukwazi ukuqeda ubuthi ngokwemvelo; Ngakho, ukunqwabelana kwala maseli kungabangela ubuhlungu bekhanda nesicanucanu.

Ngakho-ke, ukulandela lokhu kudla akuvunyelwe kubantu abanesifo sikashukela, isifo senhliziyo kanye ne-migraines engapheli.
Ngaphezu kwabesifazane abakhulelwe kanye nasebekhulile.

Dukan diet side effects

I-Dukan Diet iwukudla okuthandwa abanye abantu, kanti abanye bakuthola kunephutha futhi kunzima ukukugcina isikhathi eside.
Sizofunda ngomonakalo wokudla kweDukan:

1- Ukuntuleka komsoco

Akukho ukudla okungenabungozi empilweni, futhi ukudla kwe-Dukan kulinganiselwe kakhulu futhi kunemingcele, okungaholela ekuntulekeni kwezakhi zomzimba.Kuyaziwa ukuthi ukudla izithelo nemifino kungukudla okubalulekile futhi kubalulekile empilweni, nangenxa yokulahlekelwa okunye kwalokhu. izakhi ezidingwa umzimba, zingathinta impilo yakho kakhulu.
Ucwaningo lwembula ukuthi abanye besifazane abalandela ukudla kwe-Dukan isikhathi esingamaviki angu-8-10 bathola ukuthi bahlushwa ukuntuleka kwe-folic acid ne-vitamin C. Ungase ubone imiphumela yokulahlekelwa isisindo ngokushesha, kodwa ukudla kwe-Dukan kukuphoqa ukuba ugweme izinto ezibalulekile. ukudla okunempilo.

2- Ukudla inyama eningi

Ukudla kwe-Dukan kuncike ekudleni inani elikhulu lenyama yazo zonke izinhlobo, njengoba imithombo yamaprotheni ezilwane, ikakhulukazi inyama engenamafutha, iqukethe amaprotheni acebile kakhulu.
Ngakolunye uhlangothi, ukudla kwezitshalo akunayo i-amino acid eyodwa noma ngaphezulu, okwenza kube nzima ukuthola wonke ama-amino acid abalulekile.
Nokho, ukudla okunomsoco phakathi kwamaprotheni ezilwane nemifino kunempilo futhi kunciphisa ingozi yokufa ngaphambi kwesikhathi.Ngakho-ke, ukudla ingxenye enkulu yenyama ekudleni kwe-Dukan kungabangela izifo eziningi ezifana nesifo senhliziyo, umfutho wegazi ophakeme nesifo sikashukela.

3- Inani elikhulu lamaprotheni

Amaprotheni ngempela adlala indima ebalulekile ekutholeni umzimba omncane nokugcina isisindo.
Ukudla isilinganiso esihle samaprotheni kwandisa i-metabolism futhi kuholela ekwehleni kwesifiso sokudla, kodwa ungakweqisi!
Ukudla amaprotheni amaningi kungabangela ukuqunjelwa, ikakhulukazi uma unciphisa kakhulu ama-carbohydrate kanye ne-fiber.

Ucwaningo lwango-2003 lwembula ukuthi u-44% wabahlanganyeli abalandela ukudla okunamaprotheni amaningi babenokuqunjelwa noma ukuvaleka kwamathumbu.
Lokhu kungenxa yokuthi konke ukudla okunamaprotheni amaningi kuyaphoqeleka ukuthi kunciphise ukudla kwama-carbohydrate.

Ngakho-ke, uma usuvele uphethwe ukuqunjelwa, ungakwazi ukweqa isigaba sokuqala sokudla kwe-Dukan, okuncike ekudleni amaprotheni kuphela, futhi uye ngqo esigabeni sesibili noma i-Dukan 2, lapho udla imifino ecebile nge-fiber.

4- Ukudla okumba eqolo

Iningi lenyama nemikhiqizo yezilwane zasolwandle kwaziwa ukuthi kuyabiza, kanti ukudla kwe-Dukan kuncike kulokho kudla, okuhlanganisa nokusetshenziswa nsuku zonke kwe-oats, okwenza lokhu kudla kubize ukwehlisa isisindo.

5- Gwema wonke amafutha ekudleni kweDukan

Nakuba abantu abaningi bekhathazeka ngokudla iyogathi noma ubisi lonke nokunye okunjalo, kodwa ngokwami ​​ngithola ukuthi ukulinganisela ekudleni lawa mafutha kuyadingeka futhi akugwenywa ngokuphelele.

Ucwaningo lwakamuva luveze ukuthi akukho ukuxhumana phakathi kokudla amafutha agcwele kanye nesifo senhliziyo, inqobo nje uma lawo mafutha anempilo edliwa ngokulinganisela, kanye nokudla kwe-Dukan, okuncike ekugwemeni zonke izinhlobo zamafutha anempilo, futhi ngokubuyisela ukwandisa ukusetshenziswa. inombolo enkulu yamaprotheni kanye nokunciphisa i-fiber, kuqinisekile Kuzothinta impilo nemisebenzi yomzimba ngokuhamba kwesikhathi.

Amathiphu abalulekile okuqinisekisa impumelelo yokulandela ukudla kwe-Dukan

UDkt.
U-Pierre Dukan unamacebiso okuthola imiphumela yokulahlekelwa isisindo kahle njengoJennifer Lopez.
Nawa amathiphu abaluleke kakhulu lapho ulandela ukudla kwe-Dukan:

1- Yidla imifino eminingi esigabeni sesibili

Indlela engcono kakhulu yokuthola i-slim figure iwukudla imifino eminingi, lezi zakhi zigcwele amavithamini kanye ne-fiber ezondla umzimba futhi zinikeze umuzwa wokusutha isikhathi eside.
Futhi ngokudla kweDukan futhi udlulela esigabeni sesibili, kufanele ukwandise ukusetshenziswa kwemifino ukuze unxephezele isigaba sokuqala.

2- Thatha i-Vitamin C

Ukwengeza igramu engu-1 kavithamini C ekudleni kwakho kuzosiza ukuqinisa amasosha omzimba, okuyingxenye ebalulekile yempumelelo yokudla.

3- Yiba matasa

UDkt. uyancoma.
I-Dokan ngokwenza noma yiluphi uhlobo lokuzivocavoca noma ukuhamba imizuzu engu-20 ngosuku, hhayi nje ukuze ushise ama-calories, kodwa futhi ukhulule ama-hormone amahle abizwa ngokuthi ama-endorphin emzimbeni angakwenza uzizwe ujabule, okusiza ukuqedela impumelelo yokulahlekelwa isisindo. inqubo.

4- Kufanele ulandele ngokuqinile isigaba sokuqala seDukan

Isigaba sokuqala "sokuhlasela" ekudleni kweDukan yisikhathi esifushane kusukela ezinsukwini ezimbili kuya kwezingu-7, esiqala ngokudla ukudla okucebile amaprotheni futhi kunezinhlobo ezingu-72 zazo, ezinikeza imiphumela esheshayo yokulahlekelwa isisindo. Phakathi nalesi sigaba, uDukan incoma ukuphuza amanzi amaningi ngosuku (2 amalitha) ukugwema ukuqunjelwa.

5- Yidla ama-oats amaningi

Isithako esiyimfihlo sokudla kwe-Dukan yi-oats.
Inothile ngoshukela, kanti futhi izinzuzo zayo zitholakala ekutheni ine-fiber encibilikayo, eyenza isisu sigcwale futhi inikeze umuzwa wokusutha.Uma le micu isigaywe, iheha amafutha, ushukela kanye nobuthi futhi ikukhiphe ngaphandle. Ngakho-ke, ukuze uphumelele ekudleni kwe-Dukan, kufanele udle i-Oatmeal, okwenza ukwazi ukugwema umonakalo oshiwo ngaphambili.

6- Lala kahle

Ucwaningo oluningi lwembule ukuthi ukunciphisa inani lamahora okulala kungathinta amasosha omzimba futhi kwandise ithuba lokudla kakhulu ekuseni.Ngakho-ke, enye yezimfihlo zempumelelo yeDukan Diet ukulala kusenesikhathi futhi okungenani amahora angama-8. usuku.