Imikhiqizo engu-72 yeDucane yokudla. Imikhiqizo yamaprotheni angu-72 yesigaba "sokuhlaselwa" seDucane yokudla

Muva nje, phakathi kwezinhlobonhlobo ezihlukahlukene zokudla, indlela yokudla, eyakhiwe nguPeter Ducant, iyavela. I-French dietitian ayizange izisole iminyaka engu-30 ukuthuthukisa isimiso sakhe, esabe esabalahla abahlonishwayo njengoJennifer Lopez noPenelope Cruz. Imikhiqizo engama-72 yokudla kwamaDukan ivumela ukunciphisa ukudla okungafani kakhulu futhi ngokugcwele. Ngakho-ke, siyini isisekelo sokudla, futhi uluhlu lwemikhiqizo evunyelwe?

Iyini isisekelo sokudla kukaDucane

Imikhiqizo ye-Dukan yokudla iyimikhiqizo yamaprotheni evunyelwe ukuba idliwe. Abalandeli abaningi balokhu kudla bayathokozisa kakhulu isiqubulo sesimiso sokudla ngokusho kwe-Dyukan: "Yidla futhi ungabaleli ama-calories!" Ngempela: ukubalwa kwekhalori ibhizinisi eliyinkimbinkimbi elidinga isikhathi esiningi, futhi mhlawumbe akuyona into enhle kakhulu.

Iyini inzuzo yale phrotheni yokudla ngaphezu kwabanye? Ngokuvamile, ukulahlekelwa isisindo, ukulahlekelwa isisindo ukuwuthola ngemva kwesikhashana futhi. U-Pierre Duccan wabona ngaphambili lokhu: ukudla kwe-Ducane, izigaba zazo ezenzelwe ngendlela yokuhlanganisa umphumela, ngeke zivumele inyanga noma amabili ukuba aphinde aphinde abuyele. Ngaphezu kwalokho, umuntu emva kokudla angadla ukudla okungaphezu kuka-100 futhi angesabi ukuthi uzothola isisindo futhi.

I-Ducane yokudla usuku ngalunye inikeza ukudla okukhethekile okuhambisana nesigaba esithile sokulahlekelwa isisindo. Kunezigaba ezine ezinjalo.

Isigaba 1 - Ukuhlasela

Ukudla kwamaDukan - izigaba eziphishekela imigomo ehlukene - ziqala ngesiteji "sokuhlaselwa". Lokhu kusho ukuthi isigaba sokuqala - sisebenza kakhulu futhi, eqinisweni, phakathi kwalo kukhona ukulahlekelwa kwesisindo esikhulu. Uma udinga ukuphonsa ngo-1 kg kuphela, usuku lokuqala lokuhlaselwa kuyokwanela. Ukudla kukaDukan, "ukuhlaselwa" okuhlala kuyo izinsuku ezingu-3, kuzosiza ukulahlekelwa kufike ku-3 kg. Izinsuku ezingu-5 zibalwa ekuqedeni u-3 kg ukuya ku-5. Izinsuku ezingu-7-10 zizonciphisa ukwehliswa kusuka ku-5 kg nangaphezulu kwesisindo esiningi.

Kungakhathaliseki ukuthi ukudla kukaDucane kudlulela isikhathi esingakanani, "ukuhlaselwa" kuyisigaba esisodwa lapho kunemikhawulo yokudla. Kudingeka udle ngalesi sikhathi kuphela inyama, inyama nge-imikhiqizo, inhlanzi kanye nezinhlanzi zasolwandle, ngaphandle kwe-ngulube newundlu. Njengesiqholo, bayavunyelwa ukusebenzisa imifino kanye nezikhathi zokuphumula, ilamula, i-garlic, anyanisi noma lwesinaphi ngokulinganisela. Imikhiqizo yobisi, kodwa ayikhululekile, futhi amaqanda abamhlophe avunyelwe futhi. Kusukela eziphuzweni - itiye (kubandakanya imithi), ikhofi, i-chicory ne-soda. Izipuni ezimbili kanye nengxenye ye-oat bran ngosuku (ngesimo se-porridge noma isithasiselo ebisi) iphetha lolu hlu. I-Sugar ayivunyelwe, kepha izisebenzi zokushukela zingasetshenziswa. Futhi-ke, noma yikuphi amafutha avinjelwe: ukhilimu, imifino, njll. Ukupheka kwenziwa ku-grill, ku-steamed noma kuhhavini.

Isigaba # 2 - Okuhlukile

Kulesi sigaba, ukudla kukaDucant kwemikhiqizo yamaprotheni angu-72, eyayivunyelwa ngaphambili, izithako nemifino. Phakathi nesikhathi "sokushintshwa", ukulahlekelwa kwesisindo okwanele kwenzeka, ukuze umphumela wesikhathi "sokuhlasela" ungathuthukiswa kakhulu. UPierre Duccan weluleka ukuba alandele esigabeni "sokushintshana" kuze kube yilapho ukulahlekelwa isisindo kuthola umphumela wokugcina ayifisa.

Isiqalo sesigaba "sokushintshana" siwukufaka esikhundleni sezinsuku ze-albumin nge amaprotheni nemifino. Isibonelo, ngelinye ilanga ukulahlekelwa isisindo kudla kuphela ukudla kwamaprotheni, kanti ngosuku olulandelayo lunezela imifino kumaprotheni ukudla, bese kuphinda kube nesiprotheni nosuku, njll. Ungalandela iSikimu 5 kuma-5: 5 amaprotheni - izinsuku ezingu-5 zeprotheni-zemifino.

Imenyu yamaprotheni iyafana nesikhathi sokuthi "ukuhlaselwa". Kodwa ezinsukwini zeprotheni-zemifino, akuzona zonke izinhlobo zemifino ezitholakala: kungcono ukushiya wonke ubhontshisi, amazambane kanye nommbila. Ngokuvamile, yonke imifino evunyelwe ekudleni, akudingeki ukuthi ihlukumeze izaqathe kanye ne-beet.

Isigaba # 3 - Ukuqinisa

Ukudla kukaDukan usuku ngalunye kudinga ukudweba imenyu ekhethekile. Isigaba "sokulungisa" asihlukile. Okokuqala, kubalulekile ukubala isikhathi "sokulungisa" - kuzoxhomeka kwinani lamakhilogremu elahlekile (1 kg lilingana nezinsuku ezingu-10). Isibonelo, ukulahlekelwa kwesisindo kulahlekelwe u-5 kg, ngakho-ke isikhathi sazo sokulungisa sizohlala izinsuku ezingama-50. Okwesibili, esikhathini "sokulungisa" imikhiqizo eyengeziwe yenziwa ekudleni, kodwa esigabeni ngasinye - eyabo. Uma isigaba "sokulungisa" kufanele sigcine izinsuku ezingu-50, izitezi ezimbili zizothatha izinsuku ezingu-25.

Isisekelo sokudla kukhona amaprotheni nemifino yemifino, elungiselelwe ngokwemithetho yezigaba ezimbili zangaphambili zokudla. Kulokhu, ezinsukwini ezingu-25 zokuqala izigaba "zokulungisa" zingafakwa ngokwengeziwe kwi-ration:

• Amaprotheni-bran noma isinkwa esiphelele sonke (angaphezu kuka-2 tincetu ngosuku);
• Izithelo (ezingekho ngaphezu kwe-1 servings ngosuku);
• Ushizi (okungaphezu kuka-40 amagremu ngosuku);
• Imikhiqizo ye-Starch (ayikho ngaphezu kwe-1 servings ngesonto);
• Ingulube, iwundlu kanye nehhafu (ayikho ngaphezu kwezikhathi ezimbili ngesonto);
• Isidlo sakusihlwa esivela kunoma yisiphi ukudla (1 isikhathi ngesonto).

Ezinsukwini ezingu-25 ezalandela, ukusetshenziswa kwemikhiqizo equkethe isitashi kungakhuphuka kube yi-2 servings ngeviki, ukudla okunomkhosi kumele kubanjwe izikhathi ezimbili ngesonto.

Isigaba # 4 - Ukuzinza

Esigabeni sokugcina "sokuzinza", ungasebenzisa yonke imikhiqizo evezwe ngaphambilini ekudleni, kodwa ngezilungiso ezithile.

1. Isisekelo sokudla esikhathini esizayo kuze kube sekupheleni kokuphila kuyoba ukudla okunamaprotheni-yemifino, njengokwesigaba "sokulungisa". Yonke eminye imithetho yesigaba "sokulungisa" nayo iqhubeka nokusebenza.
2. Ngolunye usuku ngesonto ukudla kuphela amaprotheni ukudla.
3. Nsuku zonke kunama-tbsp angu-3. Amathebhulethi we-bran.
4. Ukuzinikela ngokomzimba.

Imikhiqizo engu-72 yamaDukan Diet

Ngakho-ke, yikuphi ukudla okungabhekwa njengezintandokazi zokudla kukaDucane?

1. Inyama: unogwaja, inyama yehhashi, inyama yenkomo ne-veal, ephekwe ngaphandle kwebhotela.
2. Ama-product: ulimi, izinso, isibindi, okuphekwe ngaphandle kwamafutha.
3. Inhlanzi kanye nezinhlanzi ezisemathinini, okuqukethwe kwamafutha okungadluli ku-10%.
4. Noma yikuphi ukudla okulwandle okuphekwe ngaphandle kwebhotela.
5. Inkukhu, kanye nengulube ne-turkey ham.
6. Noma iyiphi inyoni, ngaphandle kwamahansi kanye namadada.
7. Amaqanda, njll.

Ingqikithi, emisebenzini yokulahlekelwa isisindo - amaprotheni angu-72, kanye nemikhiqizo engaphezu kwezingu-30 ezethulwa ezigabeni ezilandelayo zokudla.

Ukupheka

Imikhiqizo engu-72 yeDucane yokudla ngeke ivumele ukwenza ukudla kungathandeki futhi kuhlanzeke. Nazi izibonelo zokupheka okumnandi okuqinisekisiwe.

Baked Tofu

Ngaphambi kokupheka, i-ovini ivuselela kufika ku-230 ^о С. I- tofu ye-cheese kufanele ikhwekwe emagcekeni noma izigca, ifakwe emasongweni ase-soy bese igqoka ishidi lokubhaka elifudumele. Eceleni komuthi ushicile oceliwe Pepper yesiBulgaria. Imaminithi engama-30 ibhakwa kuhhavini, ngokushesha nje lapho i-pepper ihlanganiswa ne-crispy crust, kudingeka uguqule izithako ngakolunye uhlangothi. Isitsha esilungisiwe sithelwa nge-sauce ekhethekile (i-lime juice + isilimu + sayce). Kusenhla ungakwazi ukuhlobisa nge-coriander tofu.

Imayonnaise ngokusho iresiphi kaDokokan

I-Ducane yokudla, izindlela zokupheka ezakhiwa usuku nosuku ngabalandeli bale nqubo yokudla, nazo zinokudla okukhethekile, ezinikezwa nguPeter Ducant ngokwakhe. Le dish, noma kunalokho i-sauce - imayonnaise.

Kusukela kumaqanda amathathu abilisiwe, udinga ukukhipha izikhupha bese upholile. Engeza kubo ikhasi elilodwa, isipuni 1 sikaviniga, amathisipuni amabili wesinaphi, usawoti, bese uqubuka kahle nge-spoon. Kancane kancane uthele i- 75ml yamafutha weparafini, shaya ingxube nomxube. Ukusebenzisa i-mixer ekwenzeni phezulu / phansi futhi ukusheshisa ithempo, ekugcineni sithola imayonnaise emhlophe neyindilinga.

I-Cottage Cheese Cottage Cheese

Kudingekile ukuxuba u-350 gr kwisitsha esisodwa. I-Cottage ushizi, amaqanda amabili, ingxenye yesine yepuni ye-sweetener, izipuni ezingu-3 ze-oat bran, ucezu kasawoti kanye nesigamu sesipuni se-vanillin. Hlanganisa konke bese udala i-syrniki. Fry epanini elitshisayo lokushisa, ne-rollover ibambe ngesandla sakho, ukuze ungaqhubeki.

Umsebenzi womzimba

Amademoni amaningi akholelwa ukuthi ayikho uhlelo lokudla olukhiqizayo olungaphezu kokudla kukaDukan - isisindo silahlekile ngokushesha futhi, uma zonke izidingo zihlangene, abuyabuyi. Kodwa-ke, njengoba elahliwe ngaphezu kuka-3-5 kg, umuntu ugijima engozini yokubhekana nesifo saggy nesisipha. Akubona wonke umuntu ongenakho ukukwazi ukuhlanganyela emigodini nabafundisi, ngakho uPeter Duccan uncoma ukuthi kufinyeleleka kakhulu emidlalweni eyake ikhona - ukuhamba. Imizuzu engu-20 ngosuku lokuhamba okusheshayo, ukugijima kwezemidlalo ngeke unikeze ukuhamba okumnandi kuphela, kodwa futhi kuzokwandisa ithoni ye-muscle. Uma kunethuba elinjalo, ungakwazi ukwengeza ukuhamba nokubhukuda, futhi imiphumela emihle kakhulu ekudleni ngeke ithathe isikhathi eside.

Ukudla kukaDucane kuthini? Imikhiqizo yamaprotheni angu-72 - yilokho okukholakala ngesisekelo sokudla kokulahlekelwa isisindo. Ungabala amakholori, ungachithi amahora e-gym, ngakho-ke inani labantu abafuna ukubona izimangaliso zesimiso sokudla okuvela ku-dietician waseFrance liyanda nsuku zonke.