Dukan Ukutya: zokupheka for i "ukuhlaselwa", "iza" yaye "nokuhlanganiswa"

Kutsha nje, indawo yokuqala phakathi iindlela isebenzayo ukuncipha kufuna ukutya uPierre Duc. Ukuphonononga ezilahlekileyo ubunzima ngoncedo kwale nkqubo abantu hit amanani zabo, kuba iintsuku zokuqala 3-5 ngaphandle nobungozi kwimpilo ithe ayaba ngaphezulu kwe-5 kg ubunzima.

Brief Ducane ukudla

elwe indlela Dyukanu isekelwe efumene imali eninzi protini. Ebudeni kugada unako kwaye kufuneka ukutya intlanzi, inyama, amaqanda, imifuno kunye qiniseka ukuba oat bran. Kilojoules okanye anciphise otya yakho kuyimfuneko, ngokuba isilogeni ukuncipha ngale ndlela: "! Yitya kangangoko ufuna". Kwelinye icala, kubonakala ngqiqweni, kodwa eneneni, ukuba zonke iimeko ukutya ezingadala ukuba izixa ezikhulu umzimba. Zokupheka Ukutya Dukan kakhulu kwi "ukuhlaselwa", "iza" yaye "ukudityaniswa", ubude manqanaba, ekusileleni, balelwa zokutya - zonke zipeyintwe amabanga yaye ngokweenkcukacha kakhulu, ngoko ukukhawulelana neemfuno na amandla kunye neemveliso kuyimfuneko. Yonke enye sele okwenzele uGqr Per Dyukan.

Stage "kuhlasela"

Isigaba "kuhlasela" - oku linqanam mfutshane, kodwa onamandla ngesibetho ubunzima kwemfuneko. Kuxhomekeka ubude bayo bangonakala kwakhona ukusuka kg 6.5 ukuya kwi-10. Ngeli xesha, ukuba badle ukudla ngebaba ukusuka apho ukunika xa ezinye izidlo: inyama, intlanzi, iimveliso zobisi, ham kwaye okugcinwe. Oku ubuhle le ndlela kwehle ubunzima, njengoko Dukan Ukutya: zokupheka for i "kuhlasela" zahlukeneyo kangangokuba ukuncipha kulula nobumnandi. imiqathango eyongezelelweyo kodwa ozikhethelayo kweli nyathelo lohambo ubuncinane imizuzu eli-20 ngosuku, ukusetyenziswa 1,5 zobugcisa. amacephe oat bran, kunye iilitha ezi-2 ulwelo.

Eli nqanaba "striping"

Isigaba "alternation" okanye "babheke" - na isigaba sesibini, nto leyo ibandakanya Dukan Diet. Zokupheka for i "ukuhlaselwa" na isiseko salo, kunye kuphela umahluko kukuba kule xesha kufuneka utye imifuno ngakumbi. Igama kungenxa kwisigaba alternation iimveliso: ngenye imini iiprothini kuphela, kwaye eyesibini - iiproteni kunye carbohydrate (imifuno). Kukho inani leesekethe alternating: omnye mnye, ngambini, ngambini, njalo-njalo. Pierre ngokwakhe Ducane lithethelela scheme 1/1, ecinga ukuba yeyona ndlela ilula ukuze umzimba. Ngeli xesha, ubunzima lifinyele hayi kuzinza: ke unciphisa, ngoko kwandisa. Oku kubangelwa emanzini, nto leyo ubanjwa imifuno emzimbeni. Ubude "iza" sibalwa ngamnye kwaye sihlala logama nje umntu alifikeleli ubunzima bakho efanelekileyo. Imfuneko uhamba imizuzu engama-30 ngosuku, oat bran - 2 tbsp. icephe, ulwelo ayikho ngaphantsi kwe iilitha ezi-2.

Eli nqanaba "ukuqiniswa"

"Ukubeka" okanye "ukuhlanganiswa" - ukubuyela kwindlela endala yobomi, ukuqaliswa kwemveliso, eziqhelekileyo ngakumbi kubomi bemihla ngemihla. Kweli nqanaba, wavumela izilayi ezibini zesonka esibizwa ngokuba, ukutya okunesitatshi (ipasta, neentlumaya, irayisi, iitapile), nokwandisa iindidi inyama ingasombululeka wavumela "isidlo festive". Umthetho osisiseko kwesi sigaba, leyo kulwa ebomini - namhla protein enye ngeveki. Ngenxa yoko kufikelelwe kuko igcinwa. iimeko olugunyazisiweyo: 2.5 Art. amacephe oat bran, hayi ngaphantsi kwe-2 iilitha kolwelo kunye yemizuzu engama-30 ngexesha ukuhamba imihla ngemihla.

imithetho

Ngeenxa zonke iimveliso 100 eligunyazisiweyo - oku ke Ukutya yonke Dukan. Zokupheka for i "ukuhlaselwa", "alternation" yaye "nokukhusela" zahlukahlukene kangangokuba baya kuhlala ngaphezu konyaka ze ukudla. Loo ukudla ukutya elungeleleneyo okunempilo kunokuba nezithintelo ukutya. Umgaqo ephambili - ukuba ukubambelela olungqongqo nezithintelo kunye nemimiselo, nokulungelelana ulwelo kunye umthambo. Izigidi zabantu ehlabathini lonke yanceda Dukan Diet. Iiresiphi, ukubuyekeza, iingcebiso kunye nezilumkiso - zonke abafumanekayo kumajelo eendaba yaye ucebisa ukuba le ndlela iyasebenza ngokwenene kwaye ikhuselekile.

nxaxheba program Tips

Kukho imithetho ezintathu ezisisiseko isidlo efanelekileyo. Oku, udle kuyo kwaye ube ngcono. Okokuqala, kufuneka utye kancinci, ukuhlafuna kakuhle. Oku kungenxa Ukwanda kwezi ntlobo zimbini: koomatshini kwakunye. Mechanical - ugcwalisa esiswini, yaye yokwenene - yiyo nokwenziwa ukutya, lwahlukane zabo ukufakwa emva egazini. Xa usebenzisa ukutya olucothayo luncedo iziqalelo umkhondo egazini aqale flow phambi kokuba ugqibile yonke isidlo. Yaye ke okukhawulezayo yade esiswini lwenzeka ubuyisa banal. Okwesibini, usele iziselo. amanzi abandayo zesiqhelo Desirably. Kuyanceda ungabi namdla, wazalisa yinxalenye isithuba esiswini, yaye kuphucula ukutya.