Kudya kweDukan: chii icho, zvikamu zvayo uye uremu menyu

Zvemukati

• Dukan kudya danho nedanho
• 1st chikamu chechikafu cheDukan - chikamu chekurwisa
• Mharidzo yemenyu yechikamu chekurwisa
• 2nd chikamu chechikafu cheDukan - chikamu chechikepe
• Semuenzaniso menyu yemuchina wechikepe
• 3rd chikamu cheDukan chikafu - chikamu chekubatanidza
• Semuenzaniso menyu yemubatanidzwa wechikamu
• Chikamu chechina chechikafu cheDukan - chikamu chekusimudzira
• Semuenzaniso menyu yechikamu chekudzikama

Kudya kweDukan chikafu chakakamurwa kuita zvikamu zvina uye, sekureva kwemunyori waro, chinokutendera iwe kurasikirwa neanenge mashanu makirogiramu muvhiki yekutanga. Muchikamu chekutanga, chikafu chinoitwa chete nemapuroteni, uye nguva yekudya zvinoenderana nehuremu hwehuremu hunoda kutapudzwa nemunhu.

Kudya uku kwakagadzirwa nachiremba wechiFrench Dr. Pierre Dukan uye inotsanangurwa zvizere mubhuku rake: 'Handigone kuonda'. Izvi zvinogona kuve sarudzo kune avo vanoda kurasikirwa uremu nekukurumidza

Ona kuti mangani mapaundi aunoda kuti uderedze huremu nekuisa yako data mune inotevera karukureta:

Tarisa chikafu chinotenderwa, izvo zvinorambidzwa uye mashandiro echikamu chega cheDukan chikafu chinoshanda:

Dukan kudya danho nedanho

Kuti uzive kuti mangani mazuva echikamu chezvekudya chinofanira kugara, Dr. Dukan anoti:

• Kune avo vanoda kurasikirwa ne5kg: 1 zuva muchikamu chekutanga;
• Kune avo vanoda kurasikirwa ne6 kusvika ku10 kg: mazuva matatu muchikamu chekutanga;
• Kune avo vanoda kurasikirwa ne11 kusvika ku20 kg: mazuva manomwe muchikamu chekutanga.

Iyo nguva yezvimwe zvikamu inosiyana zvinoenderana nehuremu hwemunhu, uye zvihwitsi chete zvinogona kudyiwa pachikafu ichi Dr. Dukan zai pudding nemukaka wakaomeswa uye isina shuga isina mwenje gelatin. Ona iyo Dukan chikafu nhanho nhanho pazasi.

1st chikamu chechikafu cheDukan - chikamu chekurwisa

Muchikamu chekutanga chechikafu chevaDukan chinongobvumidzwa kudya chikafu chine mapuroteni, uye masosi emakhahydrate uye zvihwitsi zvinorambidzwa.

• Zvibvumirano zvinobvumidzwa: nyama yakakora, yakakangwa, yakabikwa kana yakabikwa isina mafuta akawedzerwa, kani, mazai akabikwa, kusvuta turkey zamu, yogati yakasikwa kana yakasvetwa, mukaka wakaomeswa, kottage chizi. Iwe unofanirwa kugara uchidya 1 nehafu maspuniko eoat bran pazuva, sezvo inogutsa nzara, uye 1 kapu yeGoji michero, yesimba rayo rekuchenesa.
• Kudya kwakarambidzwa: macarbohydrate ese, akadai sechingwa, mupunga, pasita, michero uye zvihwitsi.

Ichi chikamu chinotora kubva pamazuva matatu kusvika manomwe uye 3 kusvika ku5 makirogiramu inorasika mairi.

Mharidzo yemenyu yechikamu chekurwisa

Muchikamu chekurwisa, chikafu chinongovakirwa pazvikafu zvakapfuma mumapuroteni. Nekudaro, iyo menyu inogona kuve:

• Kudya kwemangwanani: 1 girazi remukaka wakakora kana skimmed yogati + 1.5 col yeoat bran muto + 2 zvidimbu zvechizi uye ham kana 1 zai riine zvidimbu zviviri zvechizi. Iwe unogona kuwedzera kofi kune mukaka, asi kwete shuga.
• Kudya kwemangwanani: 1 yakaderera-mafuta yakajeka yogati kana 2 zvidimbu zvechizi + 2 zvidimbu zve ham.
• Kwekudya kwemasikati: 250g yenyama tsvuku mumuto wechizi wechina, yakagadzirwa nemukaka wakaomeswa kana matatu akachekwa huku huku nechizi topping uye ham kana shrimp mumuto wechizi.
• Masikati snack: 1 yakaderera-mafuta yogati kana 1 girazi remukaka wakakora-mafuta + 1 kapuni yeGoji michero + 1 zai rakaomeswa kana 2 zvimedu zve tofu + 3 zvimedu zve ham kana 1 soy burger + 1 chidimbu checottage cheese.

Zvakakosha kuyeuka kuti mazai maviri chete anotenderwa pazuva.

Chikafu chinotenderwa muchikamu 1

Chikafu chakarambidzwa muchikamu 1

2nd chikamu chechikafu cheDukan - chikamu chechikepe

Muchikamu chechipiri chekudya kwevaDukan, mimwe miriwo inowedzerwa kuchikafu, asi haisati yatenderwa kudya makabhohaidhiretsi. Muriwo nemiriwo zvinofanirwa kudyiwa zvisina kubikwa kana kubikwa mumvura ine munyu, uye chinotapira chinotenderwa chiedza gelatin. Zvinonhuwira zvinoshandiswa zvinofanirwa kunge zviri mafuta omuorivhi, ndimu, miriwo yakadai separsley uye rosemary kana bharisamu vhiniga.

• Zvibvumirano zvinobvumidzwa: tomato, cucumber, radish, lettuce, howa, celery, chard, eggplant uye zucchini.
• Kudya kwakarambidzwa: chikafu chine makabhohaidhiretsi, zvihwitsi nemichero.

Tarisa: muchikamu chechipiri ichi, unofanirwa kuchinjanisa zuva rimwe uchidya mapuroteni chete uye rimwe zuva uchidya mapuroteni, miriwo, kusvikira wapedza mazuva manomwe. Pazuva raunodya mapuroteni chete, unofanirwawo kudya kiyipuni 1 yeGoji michero uye, kune mamwe mazuva, 2 mashupuni.

Semuenzaniso menyu yemuchina wechikepe

Iwe unofanirwa kutevera iyo yekurwisa chikamu menyu yemapuroteni mazuva. Iyi inotevera menyu inopa mienzaniso yezvikafu zvemazuva iwe paunodya mapuroteni nemiriwo:

• Kudya kwemangwanani: 1 girazi remukaka wakakora kana skimmed yogati + 1.5 col yeoat bran muto + 2 zvimedu zvechingwa chakabikwa nemadomasi kana zai uye tomato pancake.
• Kudya kwemangwanani: 2 zvidimbu zvechizi + 2 zvidimbu zve ham.
• Kwekudya kwemasikati: 250g yenyama mudomasi muto necucumber, lettuce uye eggplant saladhi kana 2 zvimedu zvesalmoni muowa mushroom muto wedomasi saladi, zucchini uye chard.
• Masikati snack: 1 yakaderera-mafuta yogati + 1 kapu yeGoji michero + 2 zvidimbu zvechizi kana 1 zai rakaomeswa

Muchikamu chino, chinogara kusvika 1 vhiki, 1 kusvika 2 kg inorasika. Ona iyo nzira inoratidzirwa yechikamu chino chekudya: Dukan pancake recipe.

Chikafu chinotenderwa muchikamu chechipiri

Chikafu chakarambidzwa muchikamu chechipiri

3rd chikamu cheDukan chikafu - chikamu chekubatanidza

Muchikamu chechitatu chekudya kwevaDukan, kuwedzera kune nyama, miriwo uye miriwo, iwe unogona zvakare kudya maviri masendi emichero pazuva, zvidimbu zviviri zvechingwa chegorosi uye 1 40 g inoshumirwa yerudzi rupi rwechizi.

Muchikamu chino, zvinotenderwawo kudya 1 yekushandisa makabhohaidhiretsi ka2 pavhiki, senge mupunga wakasvibira, manoni mashava kana bhinzi, uye unogona kuwana kudya kwemahara kuzere, kwaunogona kudya chero chikafu chakatobvumidzwa mukati chikafu, pamwe negirazi rewaini kana doro.

• Zvibvumirano zvinobvumidzwa: mapuroteni, nyemba, miriwo, michero miviri pazuva, chingwa chine shavi, mupunga wakasviba, pasita yebhuruu, bhinzi uye chizi.
• Kudya kwakarambidzwa: chena mupunga, chena pasta nezvimwe zvese zvinopihwa makabhohaidhiretsi. Zvibereko zvinorambidzwa: bhanana, mazambiringa uye cherry.

Ichi chikamu chinofanirwa kutora mazuva gumi kune yega 1 kg iyo munhu yaanoda kurasikirwa nayo. Ndokunge, kana munhu wacho achida kurasikirwa kunyange ne10 kg, chikamu ichi chinofanirwa kugara kwemazuva zana.

Semuenzaniso menyu yemubatanidzwa wechikamu

Muchikamu chekusimbisa, chikafu chinowedzera kusunungurwa, uye unogona kudya chingwa chezviyo chakazara zuva nezuva. Nekudaro, iyo menyu inogona kuve:

• Kudya kwemangwanani: 1 girazi remukaka wakakora kana skimmed yogati + 1.5 col yeoat bran muto + 1 slice yechingwa chezviyo chizere nechizi, tomato neletisi.
• Kudya kwemangwanani: 1 apple + 1 slice yechizi uye ham.
• Kwekudya kwemasikati: 130 g yehadzi yehuku mutomatisi muto + mupunga wakasvibirira + mbishi yemuriwo yakasviba kana 1 gaba rehuna nepasta yegorosi yakazara mupesto muto + mbishi yemuriwo + 1 orenji.
• Masikati snack: 1 yakaderera-mafuta yakajeka yogati + 1 kiyipuni yeGoji + 1 slice yechingwa chakazara nechizi.

Ona mapikicha anokwanisa kushandiswa panguva ino mu: Dukan keke yekudyira uye chikafu cheDukan chingwa.

Chikafu chinotenderwa muchikamu chechitatu

Chikafu chakarambidzwa muchikamu chechitatu

Chikamu chechina chechikafu cheDukan - chikamu chekusimudzira

Muchikamu chechina chekudya kwevaDukan, zvinokurudzirwa ndezvekuti: ita chikafu cheprotein chakafanana nechikamu chekutanga kamwe pasvondo, ita maminetsi makumi maviri ekurovedza muviri pazuva, siya elevheti uye shandisa masitepisi, uye inwa mafuraji matatu eoat bran pazuva.

• Zvibvumirano zvinobvumidzwa: mhando dzese dzechikafu dzinotenderwa, asi zvigadzirwa zvese zvinofanirwa kupihwa sarudzo uye zvinosungirwa kudya katatu maporesi emichero pazuva.
• Kudya kwakarambidzwa: hapana chinorambidzwa, unogona kuwana chikafu chakajairika.

Mune chikafu ichi zvakakosha kunwa mashoma e2 malita emvura pazuva kuti uone kushanda kwakanaka kwematumbo uye kubvisa chepfu. Zvimwe zvinwiwa zvinobvumidzwa tii, kofi isina shuga kana zvinotapira uye zero soda, zvine mwero.

Semuenzaniso menyu yechikamu chekudzikama

Muchikamu chekusimudzira, iwe unogona kuve neyakajairwa kudya, senge:

• Kudya kwemangwanani: 1 girazi remukaka wakakora kana skimmed yogati + 1.5 col yeoat bran muto + 2 zvimedu zvechingwa chakazara nemamina mwizi chizi.
• Kudya kwemangwanani: 1 peari + 4 maputi kana matatu chestnuts + 1 slice yevatikiti.
• Kwekudya kwemasikati: 120 g yenyama + 4 col yemuto wemupunga + 2 col yenyuchi muto + mbishi saradhi + 1 orenji
• Masikati snack: 1 yakaderera-mafuta yogati + 1.5 col yeoat bran muto + 4 mboro yese ne ricotta.

Izvo zvakakosha kuti urangarire kuti chikafu chevaDukan chinorambidza uye chinogona kukonzera malaise, dzungu uye kushaya simba, mukuwedzera pakusarangarira kudzidziswa kwechikafu, icho chinofambisa kuwedzera uremu mushure mekudya. Saka kuve iye anonyanya kukurudzirwa kudzikisa huremu kuenda kune anoona nezvechikafu uye nekutevera nhungamiro yake.

Phase 4: Zvese zvekudya zvinobvumidzwa

Phase 4: sarudzo inofanirwa kupihwa kune zvese chikafu

Dzidza maitiro ekuita iyo yekutsanya metabolism yekudyara kurasikirwa ne10 kg mune isingasviki mwedzi.