I-Dukan: ukudla okuphakade

Enye yezindlela eziphumelela kakhulu kulabo abafuna ukunciphisa isisindo zakhiwe nguDkt. Pierre Ducant, odla ukudla kwakhe ngo-1975. I-Medic yabhalwa yonke incwadi ebizwa ngokuthi "Angazi ukuthi nginganciphisa kanjani umzimba." Ukusabalalisa kwencwadi kwakungamakhophi angaphezu kwezigidi ezingu-10. Inqubo kaDyukan ayivumeli kuphela ukunciphisa isisindo, kodwa futhi ukuhlanganisa imiphumela ephumelele.

"Ukudla kwamaDukan" kuhlanganisa izigaba ezine, okubili okuhloswe ngazo ekunciphiseni isisindo, kanye nabanye ababili-ukuze bangabi nesisindo futhi. Ngemuva kwezinyathelo ezimbili seziqediwe, isisindo sijwayelekile.

Isigaba sokuqala se-"Attack" sifushane ngesikhathi futhi sithatha izinsuku ezimbili kuya kwezingu-7 kuphela, kuye ngokuthi udinge kangakanani "ukulahla", kuchazwe ngesikhathi kuxoxwa, u-Pierre Ducane. Ukupheka kwezitsha ezingasetshenziswa ekuphekeni, kufanele kufaka imikhiqizo engu-72 kuphela enikeziwe ngokudla futhi icebile amaprotheni.

Lokhu kufaka:

• Noma iyiphi inhlanzi;
• I-vean veal, inyama yenkomo noma unogwaja. Ungakwazi ukupheka nganoma yiluphi uhlobo, kodwa uma kwenzeka ukhathele, ukusetshenziswa kwamafutha nama-sauces akuvumelekile;
• Izilwane zasolwandle ezihlukahlukene;
• Amaqanda, inani lezikhupha alikho ngaphezu kwezingu-2 ngosuku;
• Inyoni (turkey noma inkukhu ngaphandle kwesikhumba). Ungadli amadada kanye namahansi, ngoba ayamafutha kakhulu;
• Imikhiqizo enamafutha ayi-milk;
• Abathinteli be-Sugar, usawoti ngobuncane, u-anyanisi, i-garlic, i-gherkins, i-seasonings nezinongo, i-lemon juice, isinaphi.

Kunconywa ukuba udle izipuni eziyizinhlayiya zesigamu (ezicebile ngamaprotheni kanye nama-carbohydrate, zinikeze umqondo wokuphumula) ngosuku futhi uhambe nsuku zonke imizuzu engu-20.

Ngenxa yalokho, abantu balahlekelwa kusuka ku-1 nangesigamu kuya ku-kilogram ezine.

Esigabeni sesibili se "Cruise" imifino engu-28 yengezwe, okungadliwa okuluhlaza, okubilisiwe nokubhaka. Ziyizinto: utamatisi, ama-artichokes, ukhukhamba, ama-eggplant, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, i-zucchini, i-chicory, isipinashi, i-sorrel, i-turnips, ithanga, isithombo, amakhowe, anyanisi, i-dill, ubhontshisi, i-pepper, ulethisi, i-broccoli, i-asparagusi, njll. .

"I-Dukan-diet" ayinayo imingcele ekudleni kokudla. Imfihlo yukuthi konke ukudla okunconywayo akuqukethe ushukela namafutha, kanye nemikhiqizo equkethe isitashi, kuyilapho ukugqoka ukudla kuzinyathelo zokuqala kungavunyelwe (ilayisi, amazambane, ipeysi, okusanhlamvu, amalenti, ubhontshisi, ama-avocade).

Esigabeni sesibili, izinsuku zeprotheni zihambisana nezinye izinsuku lapho imifino ingeziwe futhi kuncike kwinani lamakhilogremu adinga ukulahlwa. Kudingeka udle izipuni ezimbili zamagatsha, uphuze amalitha amabili amanzi nsuku zonke bese ukwandisa ibanga lakho lokuhamba ukuya emaminithi angu-30.

"Esigabeni sesibili sesonto, isisindo sinciphile ngesakhilogremu esisodwa," kuchaza uPeter Duccan. Bala isisindo, noma kunalokho isisindo esihle (esihle) ngasinye singase sibe ifomula eyinkimbinkimbi, esekelwe ezinkomba zomuntu ngamunye. Ubulili, isisindo, isisindo esiphezulu nesisisindo esincane, okwakungaphambili, inani lezingane nezinye izinkomba zibhekwa. Ngokusekelwe kulokhu, unganquma ukuthi zingakanani izinsuku ezizodingwa ukuze kube nesigaba 2.

Isigaba sesithathu se-"Consolidation" sihlanganisa imiphumela ephumelele. Ubude buxhomeke esilinganisweni sesisindo esilahlekile, kilogram ngayinye - izinsuku ezingu-10.

Amajikijolo nezithelo zengezwa ekudleni, ngaphandle kwamabhanana, ama cherry, amagilebhisi nezithelo zomisiwe. Usuku oluvunyelwe ukudla ama-gramu angama-40 we-shizi kanzima nezingcezu ezimbili zesinkwa se-rye.

Ungayidla kabili ngesonto ukudla okuqukethe isitashi, kodwa udinga ukuwalungiselela ngaphandle kwamafutha. Uhlu lwenyama olungadliwa luyanda. Enye yezinsuku ngesonto, izimo zesigaba 1 zigcinwa, okungukuthi, ungadla kuphela ukudla okuphezulu amaprotheni. Kanye ngesonto, ungakwazi ukuhlela idili, uma uvunyelwe ukuba udle noma yikuphi ukudla.

Isigaba sesi-4 sibizwa ngokuthi "Ukuzinza." Ungadla ukudla kwamaprotheni ngaphandle kwemingcele, futhi konke okunye - kuphela kanye ngosuku. Kanye ngesonto, usuku lwamaprotheni lusabonakala, okungukuthi, imikhiqizo engu-72 evunyelwe. Inani lamagatsha asetshenziswa ngosuku liyakwanda - izipuni eziyi-3. Kubalulekile ukuqhubeka uphuza amalitha amabili amanzi ngosuku bese uhamba ngezinyanga ezingu-20.

Naphezu kwezinzuzo eziningi, "Ukudla kokudla" kunezinkinga eziningi. Ngokuyinhloko, zihlanganisa ukungabi namavithamini, iphunga elibi emlonyeni, ukuqothulwa, ukukhathala kanye nezinsizwa.