Phakathi kwamaprotheni izindlela zokulahlekelwa isisindo ethandwa kakhulu yiyona ndlela ehlongozwa nguPeter Ducant. Ukudla kwakhe kunesikhundla esiphambili ekulinganisweni okuningi, kodwa kunezinyathelo ezihlukene, ezihlukile ezimisweni zokudla kanye nobude. Ukuze uthole imiphumela, kubalulekile ukulandela yonke imithetho ngokucacile.
Izimiso eziyisisekelo zokudla kukaDucane
Ukudla okunomsoco, okuhlongozwa yi-dietician, kulinganisela futhi kunelisekile. Isisekelo sokudla i-Ducane yokudla, izindlela zokupheka ezibandakanya imikhiqizo evunyelwe kuphela - amaprotheni ahlanzekile aphethwe isikhathi eside, okukuvumela ukuba ungazizwa ulambile, futhi ususe uketshezi okwedlulele emzimbeni. Kubalulekile ukunciphisa ukusetshenziswa kokudla okuqukethe ama-carbohydrates, futhi kungcono futhi ukuyiyeka ngokuphelele ezingeni lokuqala zokulahlekelwa isisindo. Esinye isimiso sokudla okudakayo kuhilela ukusetshenziswa kwamanzi amaningi. Nsuku zonke kuyadingeka ukuba udle i-oat bran, egcwalisa umzimba nge-fiber.
"Ukuhlasela" for Dyukan - ungayidla ini?
Isigaba sokuqala singapheli izinsuku eziyizingu-10, kodwa ngesikhathi esifanayo ungakwazi ukuphonsa ku-kilogram ayisithupha. Iningi lesisindo liluhlaza ngokweqile, kodwa umzimba usuqala ukudla amafutha. Isisekelo semenyu yale nkathi yokudla yiprotheni yokudla futhi nsuku zonke udinga ukudla izipuni eziyi-1.5. izinkezo ze- oat bran , ezizosiza ukuhlanza umzimba wezinto ezimbi. Isijwayelekile samanzi nsuku zonke okungenani ama-2 amalitha. Kulabo abanesithakazelo kulokho okungadliwa ku-"Ukuhlaselwa", kubalulekile ukukhuluma ngomthetho owodwa - okuncane okungenayo uketshezi. Kunconywa ukuphuza i-vitamin-mineral complex additionally.
Ukudla Okudliwayo "Okunye" - ungayidla ini?
Kakade usuka egameni lesiteji kucacile, ngakho-ke kuyadingeka ukuthi uphathe amaprotheni nezinsuku zamaprotheni-zemifino. Okunye okunye ekudleni kungaba okuhlukile, isibonelo, 1/1 noma 2/2 nezinye izinketho. "I-Alternative" ihlala kuze kube yilapho umuntu efinyelela isisindo esihle. Inani lamagatsha adingekayo landa ku-2 tbsp. izinkezo. Ukwenzela imenyu yezinto ezingase zibe "kwi-Interleaving" Dyukan, kubalulekile ukuqaphela ukuthi akufanelekile usuku lokudla okungaphezu kuka-1 kg wemikhiqizo yobisi. Inani lemali edingekayo ligcinwe.
"Ukugcizelela" for Dyukan - yini ongayidla?
Ukubala ubude besigaba, udinga nje ukwandisa inani lamakhilogremu asetshenziswe nguyishumi, okungukuthi, uma umuntu ewela ama-kilos ayisikhombisa, "ukuqinisa" kuqhubeka izinsuku ezingu-70. Inani lamagatsha namanzi lifana nesigaba sangaphambilini sokudla. Kunconywa ukwenza usuku olulodwa ngesonto ngeprotheyini. Abantu abaningi banesithakazelo kulokho okungadliwa ekudleni kuka-Dukan kokudla okwe-starchy, ngakho-ke i-pasta eyenziwe ngokwakho, i-couscous, i-polenta, i-bulgur kanye ne-legumes kuvunyelwe. Inani lamazambane kanye nelayisi elivunyelwe alikho ngaphezu kuka-200 g.
Ducane Diet - zokupheka nsuku zonke
Abaningi bayaqiniseka ukuthi ukudla okunomsoco kuyinto encane futhi hhayi okumnandi, kodwa empeleni akunjalo. Ngisho nenani elinganiselwe lemikhiqizo ungakwazi ukupheka okuningi okwangempela futhi okumnandi. Ukupheka kwe-Ducane yokudla kuyahlukahluka, ngakho-ke ungalungisa ukudla okulula, ama-saladi, isobho, izifundo zesibili kanye nama-dessert ayenayo okunomsoco futhi ewusizo. Siphakamisa ukuthi uzame ikhekhe, ongakwazi ukuzibamba nganoma isiphi isigaba.
Izithako zekhekhe:
- i-oat bran - i-1.5-2 tbsp. izinkezo;
- ukolweni wekolweni - 1 tbsp. isipuni;
- ikhalenda elithambile - 100 g;
- I-yogurt eyenziwe ekhaya - 100 ml;
- iqanda - ucezu olu-1;
- i-pinch ye-baking powder, i-vanillin, i-sugar substitute kanye ne-lemon ikhasi.
Izithako Ze-Cream:
- I-yogurt eyenziwe ekhaya - 150 ml;
- amathanga aluhlaza - 50 g;
- ikhofi esheshayo - ithisipuni elilodwa;
- sweetener.
Ukulungiselela:
- Vula i-ovini ngokushesha ukuya kuma-degrees angu-180. Hlanganisa zonke izithako ukuze izithako zisatshalaliswe ngendlela efanayo.
- Bamba ubukhulu imizuzu engu-20 ukuze uvumele igatsha livule. Vala isikhumba ngesikhumba bese ubeka inhlama elungiselelwe.
- Bhaka imizuzu engu-20. futhi phezulu kwekhekhe kufanele kube mnandi.
- I-Ducane Diet, izindlela zokupheka ezifaka ukudla okunomsoco, vumela ukusebenzisa ukhilimu we- curd ku-dessert. Ukuze ukwenze, uncibilikise ikhofi emanzini ashisayo, bese ufaka ezinye izithako. Beat nge blender.
- Khulisa ikhekhe zibe yizingxenye ezine bese uzigcoba ngekhilimu, ubeke phezu komunye nomunye. Shiya ikhekhe efrijini lonke ubusuku.
I-Dukan Diet - zokupheka ze- "Ukuhlaselwa"
Isigaba sokuqala yisona esinamandla kakhulu futhi sisekelwe kakhulu kumikhiqizo yamaprotheni. Ukuze uthole ukudla kwasekuseni, ungasebenzisa izindlela zokupheka ze-Dyukan ku- "Attack" ukuze ulungiselele i-omelette, i-pate, i-oatmeal nama-cookies. Ekuseni ungadla isitsha sokuqala, uphekwe ngesisekelo senyama noma inhlanzi. Umkhiqizo omuhle kakhulu walesi sigaba ushizi owenziwe ngeDucan, iresiphi ehlanganisa izithako ezintathu kuphela. Kuvela ukuthi kufakwa, kepha ngolunye usuku ngemuva kokuba seqandisini kuba nzima.
Izithako:
- I-fat cottage cheese ephansi-900 g;
- i-soda - 1 ithisipuni;
- ucezu kasawoti.
Ukulungiselela:
- I-Cottage ushizi uqale u-blender noma usebenzise i-sieve ukuze uyiguqule bese ulahla izibani.
- Engeza i-soda bese uxuba kahle. Ukudla kwe-Ducane, okupheka kwakhe okudlayo okudlayo futhi okumnandi, kukuvumela ukuthi ungeze imifino eqoshiwe kulesi sigaba.
- Ukuphikelela ihora, futhi mhlawumbe ababili. Ngalesi sikhathi i-cottage shiese iyoba yinto eguquguqukayo.
- Beka emlilweni omncane bese ubamba imizuzu engu-20. njalo, evuselelayo.
- Kusele ukufaka usawoti futhi ungacabangela ukuthi ushizi ulungele. Uma uhlela kabusha esiqandisini, sizoqina.
Ukupheka kwe-Dyukan ku- "Okuhlukile"
Kulesi sigaba, sekuvele kuvunyelwe ukuxuba imikhiqizo yamaprotheni ngemifino, okwenza kube lula ukuthola ukudla okufanelekile. Ungenza ujabule ne-chahokhbili kusuka enkukhu, inyama yezinyamazane ezine-bran, amasaladi kanye nesobho. Kunezindlela zokupheka ku-"Cruise" yeDukan ngezinyosi ezimnandi, ngakho-ke i-dessert ungakhonza amaqebelengwane ashizi, ama-pancake, ama-casseroles, i-ayisikhilimu nama-pie. Ngama-sandwich ahlukene, ungalungiselela isinkwa ngokusho kukaDucan, iresiphi yakhe ihlanganisa izingxenye ezimbalwa ezitholakalayo.
Izithako:
- i-oat bran - 2 tbsp. izinkezo;
- ukolweni wekolweni - 1 tbsp. isipuni;
- ubisi - 3 tbsp. izinkezo;
- imvubelo eyomile - 10 g;
- iqanda - ucezu olu-1;
- ucezu kasawoti.
Ukulungiselela:
- Okokuqala, gcoba iqanda nosawoti, kodwa ungasebenzisa futhi isithombo somshukela wemvelo.
- Ubisi olufudumele noluncibilikisa imvubelo kulo, bese uluthela elangeni.
- Shiya ingxube imizuzu engu-10, bese ufaka izinhlobo ezimbili ze-bran bese uxuba. Dlulisa inhlama efomini bese uyishiya isikhathi esizayo.
- Bhaka isinkwa imizuzu engu-45. ekushiseni kwama-degrees angu-180.
Ukupheka kwe-Dyukan ku- "Ukugcizelela"
Isiteji sesifikile lapho kungenzeka ukuba uzijabulise wena nezitsha ezihlukahlukene ngemikhiqizo enqatshelwe. Etafuleni kungabonakala amaqebelengwane, ama-patties, ama-eclairs ngisho nama-chips asendulo. I "fasting" ngokusho Dyukan namanje kusekelwe imikhiqizo amaprotheni futhi uhlu izitsha ezivela inyama enkulu. Ngalesi sigaba, ungakwazi ukukhokhela i-Ducan macaroni yakho oyikhonzile, iresiphi elula kakhulu, futhi inganezelwa izobho, futhi kunamanani amancane njengesidlo sesibili. Inombolo ye-noodle, elungiselelwe ngokusho iresiphi evezwe ngezansi, inokwanele yezinsiza eziningana.
Izithako:
- izikhupha - izingcezu ezimbili;
- isitashi - 6 tbsp. izinkezo;
- ucezu kasawoti.
Ukulungiselela:
- I-Yolks igaxa nge-starch, ukujova i-powder kancane kancane. Beka usawoti bese uxoqa inhlama.
- Dlulisa ungqimba obuncane kakhulu, bese usika imidwebo ngomese ukuze uthole ama-noodle.
- Dry the workpiece emoyeni noma kuhhavini ekushiseni okuncane.