Ducane: ukutya maxa onke amaxesha

Enye yezinto ngokukuko dieters ubuchule eziveliswe Dr Pierre Duke Ukutya leyo yadalwa 1975. yonke le ncwadi yabhalwa gqirha phantsi kwesihloko "Andikwazi ukuncipha." iincwadi Circulation phezu 10 Mill. Iikopi. Ducane ndlela kunciphisa nje ubunzima kodwa ukubethelela iziphumo ekufikelelwe kuzo.

"Ducane-yokudla 'iquka izigaba ezine, ezimbini ezo ezijoliswe ekunciphiseni ubunzima, kwaye -on ezinye ezimbini akuthethi ukuba bafumane ubunzima kwakhona. Emva lugqithiselwa izigaba ezibini, ubunzima nganye ezinga malungu abantu.

Isigaba sokuqala "Ukuhlasela 'ixesha elifutshane kwaye kuthatha iintsuku ezi-2 ukuya ku-7 kuphela, kuxhomekeke kungakanani kuyimfuneko ukuba" ibhola ", wabachazela ngexesha ndlebe kunye Per Dyukan. Recipes ezinokuthi isetyenziswe ekulungisweni kufuneka ibandakanye imveliso 72 kuphela zizityebi ukutya enikiweyo protein.

Ezi ziquka:

• nayiphi na intlanzi;
• ebhityileyo yemvu, inyama yenkomo okanye umvundla. Lingalungiswa naluphi na uhlobo, kodwa kwimeko ngembiza akwamkelekanga ukusebenzisa ioli kunye sauce;
• ezahlukeneyo kwaselwandle;
• zamaqanda inani hayi ngaphezulu kwe-2 ngosuku;
• inkukhu (turkey okanye inkukhu ngaphandle kwesikhumba). Awunayo ungadli amadada namarhanisi, njengoko onengxeba;
• imveliso fat Milk;
• sweeteners kunye ityuwa ezincinane izixa, amatswele, igalikhi, pickles, condiments kunye nobulawu, intlama yejusi yelamuni, lwemostade.

Kukwacetyiswa kwakhona ukuba adle amacephe enye enesiqingatha bran (leyo zizityebi iiprothini kunye carbohydrate, zinika yimvakalelo kuhluthe) ngemini kwaye uhamba imizuzu eli-20 yonke imihla.

Ngenxa yoko, abantu ungaphulukana kwisiqingatha ukuya eekhilogram 4.

Kwisigaba sesibini "Cruise" wongeza 28 imifuno edliwayo ekrwada, ebilisiweyo wazosa. Ezi ziquka: iitumato, artichokes, kwaneekomkomere, seqanda, iseleri, ikhaphetshu, zucchini, chicory, isipinatshi, nangwevu, theniphu, ithanga, isithombo, amakhowa, amatswele, idile, iimbotyi, iipepile, lettuce, broccoli, hlaza, njl .

"Ducane-yokudla 'ayiqulathanga naluphi na miqobo ukutya. Ezisincedayo yokuba yonke imveliso siyaleza azinamgaqo iswekile kunye namafutha kunye neemveliso eziqulathe starch, ngexesha yokudla kwinqanaba lokuqala abavumelekanga (irayisi, iitapile, ertyisi, umbona, neentlumaya, iimbotyi, yeeavokhado).

Ngemihla isigaba protein yesibini beman 'iintsuku xa idityaniswe imifuno kwaye zizakuxhomekeka kwinani kilograms ukuba reset. Kufuneka ukuba udle amacephe 2 bran imihla ukusela iilitha ezi-2 zamanzi nokwandisa ukuhamba yakho imizuzu engama-30.

"Kwisigaba sesibini ubunzima ngeveki kuya kuncipha kilogram nganye," - wathi Per Dyukan. Ukubala ubunzima, kwaye kanye i eyiyeyona (efanelekileyo) ubunzima ngasinye kwenzeka ifomula oluxandileyo, esekelwe ngokwemiqathango ngamnye. Kuthathelwa isini akhawunti, ubunzima, ubunzima kwelona qondo, nto leyo ngaphambili inani labantwana kunye nezinye izinto. Ngenxa yesi sizathu, siyakwazi ukubona ukuba zingaphi iintsuku kufuneka kwiSigaba 2.

Isigaba sesithathu "ukuqiniswa" uqinisa iziphumo ekufikelelwe kuzo. Ubude ixhomekeke kubungakanani ubunzima elahlekileyo, kuba zonke ngekhilogram - iintsuku ezili-10.

Yokudla wongezelela amaqunube kunye neziqhamo, ngaphandle iibhanana, cherries, iidiliya kunye neziqhamo eyomileyo. Ngosuku uvunyelwe ukusebenzisa 40 iigrem sisi Izilayi ezi-2 rye isonka.

Kabini ngeveki unako ukutya ukutya istatshi, kodwa kufuneka ukupheka ngaphandle ioli. Ukwandisa noluhlu inyama edliwayo. Ngenye imini ngeveki, abagcina iimeko kwisigaba 1, kunokwenzeka ukuba adle kuphela ukutya ophezulu kakhulu ngakwicala leeprothini. Kanye ngeveki ungahlela isidlo, xa avunyelwe ukuba adle naluphi na uhlobo lokutya.

Isigaba 4 ubizwa ngokuba "sinjalo." Kuyenzeka ukuba ukusebenzisa iimveliso protein ngaphandle kwemiqathango, nabo bonke abanye - kanye ngosuku kuphela. Kanye ngeveki nangoku ibhengeze imini protein, ukuba uvumelekile 72 imveliso ekuqaleni. Inani bran osetyenzisiweyo ngamnye liyakhula - 3 amacephe. Kuyimfuneko ukuqhubeka ukusela iilitha ezi-2 zamanzi ngosuku kwaye uthathe uhambe imizuzu engama-20.

Nangona eziluncedo ezininzi "Ducane-yokudla 'lineqela nezingalunganga. Ngokukodwa, libhekisela yokunqongophala weevithamini, onukayo, ukuqhina, ukudinwa, kunye intloko ebuhlungu.