72 imveliso ekudleni Ducane. 72 iimveliso leeprothini kweqonga "ukuhlaselwa" Dukan Ukutya

Kutsha nje, iindlela yobonelelo, eyenziwe Pierre Dyukanom umi phakathi iintlobo ezininzi zezinto izidlo. nutritionist French sele sizisole kwiminyaka 30 ekuphuhliseni inkqubo yayo, apho kamva lehla ubunzima ngenxa abadumileyo ezifana Jennifer Lopez kunye Penelope Cruz. 72 imveliso ekudleni Ducane ukuvumela dieters ukutya ngendlela ezahlukahlukeneyo yaye okunesondlo. Ngoko ke, yintoni na kakuhle ekutyeni, yaye yintoni uluhlu imveliso ezivunyiweyo?

Yintoni na le Ducane yokudla

72 imveliso Dukan Ukutya - a iimveliso protein ukuba eligunyazisiweyo ukusetyenziswa. Abalandeli abaninzi ukudla kakhulu Sinovuyo sisixokelelwano ngamandla Dyukanu esithi ngu: "Yitya, musa ubale calories!" Eneneni: ukubala calories - ukuba umsebenzi emangalisayo edinayo apho ufuna ixesha elininzi, yaye ekunciphiseni umzimba wayo, mhlawumbi hayi.

Ziziphi iingenelo le yokutya protein phezu kwezinye? Amaxesha amaninzi, ukunciphisa umzimba, kwehle ubunzima babawa emva kwexesha elithile. Per Dyukan ngaphandle kuyo: Dukan Ukutya, apho izigaba ziyilelwe ngendlela efana ukulungisa yoko, angavumi ukuwakhulula inyanga okanye ezimbini emva ngcono. Ngaphezu koko, abantu kulandela ukudla adle iimveliso ngaphezulu kwe-100 yaye akoyiki yaloo ubunzima inzuzo kwakhona.

suku ngalunye Ukudla Ducane iquka ngokutya izinto ezikhethekileyo, ongqamana linqanaba umzimba ethile. Iyonke izigaba ezine.

Phase №1 - Ukuhlasela

Dukan Ukutya - leyo umjikelezo iinjongo ezahlukeneyo - iqala kunye nenqanaba "ukuhlasela." Oku kuthetha ukuba isigaba sokuqala - ngempumelelo kakhulu yaye, enyanisweni, ngokuba kuza ilahleko enkulu ubunzima. Ukuba ufuna ukulahla kg-1 kuphela, ngomhla woku-1 'uhlaselo' uya kwanela. Dukan Ukudla, 'uhlaselo' kuhleliyo iintsuku ezi-3, uya kulahlekelwa ukuya ku-3 kg. iintsuku ezi-5 zenzelwe ukuba balahle-3 kg ukuya kwiintsuku ezi-5 7-10 ekudambiseni ekunciphiseni umzimba ka-5 kg kunye nobunzima ephakamileyo kwemfuneko.

Kungakhathaliseki ukuba side Dukan Ukutya, "ukuhlasela" - oku kuphela isigaba apho kukho kwemithetho yokudla. Kuyimfuneko ukuba adle ngeli xesha inyama kuphela, ndibutyabeke ngomswane inyama, intlanzi kunye nentlanzi, ngaphandle yehagu kunye negusha. Njengoko nesinongo kubo bavumelekile ukuba basebenzise imifuno kunye nobulawu, yelamuni, igalikhi, amatswele okanye lwemostade ngomlinganiselo ofanelekileyo. Kwakhona ukuba iimveliso zobisi, kodwa ephantsi-amanqatha, nabamhlophe iqanda. Iziselo - tea (kubalwa), ikofu, chicory kunye soda. Ishumi elinesihlanu ukhamba oat bran ngosuku (ngokohlobo ipapa okanye ongeziweyo ukuba ubisi) uluhlu olupheleleyo. Iswekile akunakwenzeka, kodwa ungasebenzisa esikhundleni iswekile. Kwaye, kakade, wakhanyela ukuba ningadli nqatha: Amasi, imifuno, njl Cooking kwenziwa lunghekerile, iyabiliswa okanye eziko.

Phase №2 - nokuxuba

Kweli nqanaba 72 Ducane imveliso protein ukudla eziye ngaphambili ukuba zongeza imifuno. Ngexesha "alternation" kukho ilahleko ubunzima ezongezelelweyo, kangangokuba kufikelelwe kwisiphumo kwexesha 'uhlaselo' ezakunyuswa kakhulu. Per Dyukan icebisa ukuba babambelele kwibakala lesi "alternation" logama nje kwehle ubunzima abayi kufumana isiphumo isiphelo oko kufunwa.

Kakuhle eli sigaba "alternation" - utshintsho kwiintsuku yemifuno leeprothini-protini. Ngokomzekelo, ngenye imini ekunciphiseni utya kuphela ukutya protein, yaye ngemini elandelayo wongeza izitya protein, imifuno, protein koko kwakhona imini, njl Unako ukulandela inkqubo ngeeProteni 5 5 5 - 5 iiproteins kunye nemifuno imihla.

menu protein uhlala efanayo kwixesha 'uhlaselo ". Kodwa protein kunye nemifuno iintsuku ayikwazi yonke imifuno zingcono ukuba bashiye zonke iimbotyi, iitapile kunye nombona. Ngokuqhelekileyo, ezinye yonke imifuno zivunyelwe ekutyeni, kodwa engamelanga ithathwe gadalala womnqatha ze beetroot.

Isigaba №3 - Ukulungisa

Ukudla Ducane ngosuku ngalunye kufuna ukuzoba imenu okhethekileyo. Isigaba of "yokudityaniswa" Akukho ngaphandle. Okokuqala, kuyimfuneko ukuba ukubala ubude "ukulungisa" - oko kuya kuxhomekeka kwinani kilograms elahlekileyo (1 kg kulingana kwiintsuku ezili-10). Umzekelo, ubunzima yokulahlekelwa ezilahlekileyo 5 kg, oko kuthetha ukuba ixesha 'yokudityaniswa "iya kuhlala iintsuku ezingama-50. Okwesibini, nexesha elongezelelweyo kwisithuba "yokudityaniswa" kuqaliswa iimveliso ezongezelelweyo ekutyeni, kodwa zonke izigaba - lakhe. Ukuba isigaba "yokudityaniswa" kufuneka kuthabatha iintsuku ezingama-50, izigaba 2 luya kuthatha iintsuku 25.

Isiseko yokudla yenziwa protein kunye nemifuno izitya okuphekiweyo ngokungqinelana imithetho izigaba emibini yangaphambili yokudla. Ngeentsuku zokuqala 25 "yokudityaniswa" isigaba zingadityaniswa kwi ekutyeni:

• protein-bran okanye isonka sengqolowa uphela (akukho zilayi ngaphezu kwe-2 ngosuku);
• Iziqhamo (hayi ngaphezulu kwe-1 ukukhonza ngosuku);
• sisi (akukho ngaphezu kwama-40 grams ngemini.);
• Iimveliso okunesitatshi (hayi ngaphezulu kwe-1 kokhonza ngeveki);
• yehagu, imvu kunye Bacon (hayi izihlandlo ezingaphezu kwama-2 ngeveki);
• isidlo iholide kuwo nawuphi na iimveliso (1 ngeveki).

Ukusetyenziswa lulandelayo ukutya okunesitatshi iintsuku 25 angandiswa ukuya servings-2 ngeveki, nezidlo zegala eyenziwa izihlandlo-2 ngeveki.

Phase №4 - sokuZinzisa

Kwisigaba sokugqibela "uzinziso" kunokwenzeka ukuba usebenzise zonke ngaphambili wangena iimveliso ukutya, kodwa ezinye iinguqulelo.

1. Isiseko olunye ekudleni de isiphelo sobomi ziya kuba kukutya protein-imifuno, njengoko kwinyathelo "ukulungiswa." Zonke ezinye "ukudityaniswa" kwisigaba ulawulo kwakhona kuqhubeka ukusebenza.
2. Ngenye imini ngeveki ukuze atye ukutya protein kuphela.
3. Yonke imihla kukho 3 tbsp. amacephe of bran.
4. Ukunika wena umzimba.

72 imveliso ekudleni Ducane

Ngoko ke, yintoni ukutya kungathathwa ezazithandwa Dukan Ukutya?

1. Inyama: umvundla, inyama amahashe, iinkomo kunye yemvu, okuphekiweyo ngaphandle ioli.
2. Ndibutyabeke ngomswane: ulwimi, nezi ntso, nomhlehlo wesibindi, eziphekiweyo ngaphandle ioli.
3. Fish kunye nentlanzi ezinkonxiweyo nezingankonxwanga, umxholo wayo amanqatha ngaphantsi kwe-10%.
4. Nayiphi kwaselwandle kuphekwe ngaphandle ioli.
5. Inkukhu yehagu kunye Turkey ham.
6. Nayiphi na intaka, ngaphandle ngamarhanisi kunye amadada.
7. Amaqanda, njl

Iyonke yokugcina elwe - 72 imveliso protein, kunye neemveliso ezingaphezulu kwama-30 ebiqaliswe kwi zigaba ezilandelayo ekutyeni.

zokupheka

72 imveliso ekudleni Ducane musa ukuvumela ukutya ingabangeli kunye eliqhelekileyo. Nantsi eminye imizekelo nandi aqinisekisiweyo.

ephekwe tofu

Phambi ukupheka eziko ndinobushushu 230 ^° C tofu kufuneka isikwe amaxande okanye izikwere, nkxu soy sauce kwaye ufake kwi ipani shushu. Ecaleni iipepile intsimbi itshizi kwasasazeka zakhutshwa. 30 min dish okuphekiweyo eziko ngokukhawuleza nje iipepile legqunyiwe uqweqwe crispy, izithako kufuneka kujika kwelinye icala. Esityeni ogqityiweyo itsalelwa isosi ezizodwa (ekalika juice + + Chili sauce soy sauce). Top unako zinokuhonjiswa tofu cilantro.

Imayonnaise imithi Ducane

Dukan Ukudla, iiresiphi ezakha amarhamente zemihla ngemihla kwindlela amandla, naye unalo isidlo utyikityo, ecetywayo yi uPierre Dyukanom. Esi sidlo, okanye mandithi sauce - imayonnaise.

3 zamaqanda ebilisiweyo kufuneka asuse epholile. Yongeza kubo pepper, 1 h. Spoon ngeviniga, 2 h. Amacephe lwemostade, ityuwa, uze kuyityumza kakuhle ngecephe. Ngokuthe ngcembe ukufakwa 75 ml i-oyile iparafini, Congress umxube nge lokuxhuba. Nokwenyusa a wokuxova ngendlela eya phezulu / phantsi kwaye ukukhawulezisa isantya, ngenxa ukufumana zamafu emhlophe kunye imayonnaise.

Cottage sisi cheesecakes bran

Kumele ukuba ezixutywe kwisikhongozeli 350 gr. itshizi, amaqanda-2, nangoku ikota icephe, 3 amacephe oat bran, ityuwa kunye vanilla isiqingatha netispuni. Zonke cheesecakes umxube kunye nefomu. Qhotsa e skillet kushushu, xa uvula ukubamba isandla sakhe, ukuze bangabi lusali.

umsebenzi ngokomzimba

nosaziwayo abaninzi bakholelwa ukuba kukho inkqubo yonikezelo nemveliso ngaphezu Dukan Ukutya - ubunzima ilahlekile ngokukhawuleza kwaye uthobele zonke iimfuno abasayi kubuyela kulo. Noko ke, ilahle off ngaphezulu kwe 3-5 kg, umntu uqhuba ubungozi unokukhawuleza ulusu kunye nezihlunu flabby. Yiya ejimini kunye wabafundisayo, asinguye wonk 'umntu unako ukuthenga, ngoko Per Dyukan icebisa kakhulu elinako ukuzihlawulela iSebe i imidlalo wakha khona - sihamba. imizuzu engama-20 ngosuku fast, uhlanga ukuhamba iza kubonelela kungekuphela nje ukuhamba ezinqwenelekayo, kodwa ukuphucula kwezihlunu. Ukuba kunokwenzeka, ngaba kumana ngokuhamba lokudada, yaye iziphumo ezigqwesileyo evela ekusetyenzisweni yokutya ayifuni ukuthatha ixesha elide ukuba alinde.

On olujolise Dukan Ukutya? 72 imveliso protein - oko kukuthi isiseko elwe yokudla. Akukho mfuneko kilojoules, musa ndinyamalale iiyure ku ejimini, ngoko ke inani labantu abanqwenela ukuba ebalulekileyo kwinkqubo umbane ukusuka nutritionist French yonke imihla buyanda.