Iyo Dukan Kudya Ongororo: Inoshanda Kuti Udzikire Kurema?

Zvemukati

• Chii chinonzi Chikafu cheDukan?
• Chinoshanda sei?
• Kudya Kunosanganisira uye Kudzivisa
• Kurwisa Chikamu
• Cruise Chikamu
• Kubatanidza Chikamu
• Kudzikamisa Chikamu
• Semuenzaniso Kudya Zvirongwa
• Kurwisa Chikamu
• Kudya kwemangwanani
• Kwekudya kwemasikati
• Kudya kwemanheru
• Cruise Chikamu
• Kudya kwemangwanani
• Kwekudya kwemasikati
• Kudya kwemanheru
• Kubatanidza Chikamu
• Kudya kwemangwanani
• Kwekudya kwemasikati
• Kudya kwemanheru
• Kwakavakirwa Pane Uchapupu Here?
• Zvakachengeteka uye Zvinogoneka here?
• Icho Chinokosha

Chikamu chezveMweya Chikafu: 2.5 kubva pa5

Vanhu vazhinji vanoda kudzikira uremu nekukurumidza.

Nekudaro, nekukurumidza kurasikirwa uremu kunogona kuve kwakaoma kuwana uye zvakatonyanya kuomarara.

Chikafu cheDukan chinoti chinoburitsa nekukurumidza, nekuremerwa uremu pasina nzara.

Zvisinei, iwe unogona kushamisika kana kudya uku kuchakushandira iwe.

Uku kuongorora kwakadzama kweiyo Dukan Kudya, kutsanangura zvese zvaunoda kuti uzive.

• Chikamu chakazara: 2.5
• Kurumidza kuonda: 4
• Yenguva refu-kurema kurasikirwa: 2
• Nyore kutevera: 2
• Hutano hutano: 2

ZVINOKOSHA ZVINOKOSHA: Chikafu cheDukan chakaomarara, chinobvisa chikafu chakawanda chine hutano, chinogona kumutsa kunetsekana kwehutano nekuda kweprotein yemukati, uye pamwe haisi mhinduro yenguva refu yekudzikisira uremu.

Chii chinonzi Chikafu cheDukan?

Iyo Dukan Kudya iprotein-yepamusoro, yakaderera-carb uremu hwekudya iyo inopatsanurwa kuita zvikamu zvina.

Yakagadzirwa naDr.Pierre Dukan, chiremba weFrance anonyanya kugadzirisa uremu.

Dr. Dukan vakagadzira chikafu muma1970s, vakafemerwa nemurwere akafutisa uyo akati aigona kurega kudya chero chikafu kuitira kuti adzike huremu, kunze kwenyama.

Mushure mekuona vazhinji vevarwere vake vachisangana nemhedzisiro yekudzikisa uremu mhedzisiro pakudya kwake, Dr. Dukan akaburitsa Chikafu cheDukan muna 2000.

Iri bhuku rakazoburitswa munyika makumi matatu nemaviri uye rakave rakanyanya kutengesa. Izvo zvinonzi zvakabatsira vanhu kuwana nekukurumidza, nyore kurasikirwa uremu pasina nzara.

Iyo Dukan Diet inogovera zvimwe maficha epamusoro-mapuroteni, akaderera-carb Stillman Diet, pamwe neAtkins Diet.

Iyo Dukan Kudya iprotein-yepamusoro, yakaderera-carb uremu hwekudya iyo inonzi inogadzira kukurumidza kuonda pasina nzara.

Chinoshanda sei?

Chikafu cheDukan chinotanga nekuverenga yako huremu hwehuremu - hunodaidzwa hwako "hwechokwadi" huremu - zvichibva pazera rako, huremu hwekurasikirwa nhoroondo, uye zvimwe zvinhu.

Unotora nguva yakareba sei muchikamu chimwe nechimwe zvinoenderana nehuremu hwaunoda kurasikirwa nehupamhi hwe "chaiyo" yako.

Idzi ndidzo zvikamu zvina zvekudya kwevaDukan:

1. Chikamu Chekurwisa (mazuva 1-7): Iwe unotanga kudya nekudya zvisingagumi mapuroteni uye 1.5 maspuniki eoat bran pazuva.
2. Chikamu che Cruise (1-12 mwedzi): Imwe mapuroteni akaonda rimwe zuva neakaonda mapuroteni uye asina-starchy veggies anotevera, pamwe 2 mashupuni eoat bran mazuva ese.
3. Chikamu cheKubatanidza (Mazuva mashanu epondo imwe neimwe yakarasika muzvikamu 1 ne2): Unlimited mapuroteni akaonda uye maveji, mamwe ma carbs nemafuta, zuva rimwe reaprotein vhiki nevhiki, 2.5 mashupuni eoat bran zuva nezuva.
4. Stabilization Phase (isingagumi): Tevedzera nhungamiro yeChikamu Chekusimbisa asi sunungura mitemo chero bedzi huremu hwako huchiramba hwakagadzikana. Oat bran inowedzerwa kusvika kumatopu matatu pazuva.

Sezvinoratidzwa pamusoro, chikafu chakakamurwa kuita maviri ekuremerwa zvikamu uye zvikamu zviviri zvekuchengetedza.

Kudya kweDukan kune zvikamu zvina. Iyo nguva yeimwe neimwe inoenderana nehuremu hwakawanda hwaunoda kurasikirwa.

Kudya Kunosanganisira uye Kudzivisa

Chikamu chimwe nechimwe cheDukan Diet chine maitiro ayo echikafu. Hezvino izvo zvaunotenderwa kudya panguva imwe neimwe.

Kurwisa Chikamu

Iyo Attack Phase inonyanya kutemerwa nezvakakwira-mapuroteni chikafu, uyezve mashoma mashoma ekuwedzera ayo anopa mashoma macalorie:

• Yonda nyama yemombe, nyama yemhuka, nyama yemhuka, bison, uye mumwe mutambo
• Yonda nyama yenguruve
• Nyuchi dzisina ganda
• Chiropa, itsvo, uye rurimi
• Hove uye shellfish (mhando dzese)
• Mazai
• Asina-mafuta zvigadzirwa zvemukaka (zvinoregedzwa kusvika pamakumi matatu nemaviri kana 1 kg pazuva), senge mukaka, yogati, kottage chizi, uye ricotta
• Tofu uye tempeh
• Seitan, chinotsiva nyama chakagadzirwa negorosi gluten
• Angangoita 6.3 makapu (1.5 litita) emvura pazuva (zvinomanikidzwa)
• 1.5 tablespoons (9 gramu) ye oat bran zuva rega (zvinotarisirwa)
• Unlimited unogadzira zvinotapira, shirataki noodles, uye dhayeti gelatin
• Zvidiki zvemuto wemonimu uye mapundu
• 1 teaspoon (5 ml) yemafuta zuva nezuva yekuzora pani

Cruise Chikamu

Ichi chikamu chinoshanduka pakati pemazuva maviri.

Pazuva rekutanga, ma dieters anorambidzwa kune zvekudya kubva kuAtack Phase. Pazuva rechipiri, vanobvumidzwa Kurwisa kweChikamu chikafu pamwe nemiriwo inotevera:

• Sipinachi, kare, lettuce, uye mamwe mashizha ane mashizha
• Broccoli, cauliflower, kabichi, uye Brussels inomera
• Bhero mhiripiri
• Asparagus
• Artichokes
• Shiraplant
• Makomkoro
• Celery
• Madomasi
• Howa
• Bhinzi dzakasvibirira
• Hanyanisi, maeeks, uye shallots
• Spaghetti squash
• Nhanga
• Turnips
• 1 kushumira kwemakarotsi kana bheet zuva nezuva
• 2 tablespoons (12 gramu) ye oat bran zuva rega (zvinotarisirwa)

Hapana mimwe miriwo kana michero inobvumidzwa. Kunze kwe 1 teaspoon (5 ml) yemafuta mupfekero yesaladi kana yekuzora mafuta, hapana mafuta anofanirwa kuwedzerwa.

Kubatanidza Chikamu

Munguva yechikamu ichi, ma dieters anokurudzirwa kusanganisa uye kuenzanisa chero chikafu kubva kuAtack uye Cruise Phase, pamwe neinotevera:

• Muchero: Kumwe kushumirwa kwemichero pazuva, senge 1 mukombe (100 gramu) yemabriji kana vise rakachekwa; imwe yepakati apuro, orenji, peya, pichisi, kana nectarine; kana ma kiwis, plums, kana maapricot.
• Chingwa: Zvimedu zviviri zvechingwa chezviyo chakazara pazuva, nechidiki cheshoma-yakadzora mafuta mafuta kana kupararira.
• Cheese: Imwe yekushizi yechizi (1.5 ounces kana 40 gramu) pazuva.
• Nyeredzi: 1-2 servings yesitashi pavhiki, senge maawundi masere (225 magiramu) epasta uye zvimwe zviyo, chibage, bhinzi, nyemba, mupunga, kana mbatatisi.
• Nyama: Roast gwayana, nyama yenguruve kana nyama 1-2 nguva pasvondo.
• Kudya kwemhemberero: Zviviri "zvekupemberera kudya" pavhiki, kusanganisira chimwe chinofadza, imwe huru dhishi, dhizeti imwe uye girazi rewaini.
• Mapuroteni chikafu: Rimwe chete "mapuroteni akachena" zuva pasvondo, uko chikafu chete chinobva muAction Attack chinobvumidzwa.
• Oat bran: 2.5 mashupuni (15 gramu) yeoat bran zuva rega (zvinosungirwa).

Kudzikamisa Chikamu

Iyo Stabilization Phase chikamu chekupedzisira cheDukan chikafu. Izvo zvese ndezvekuchengetedza iko kuvandudzwa kwakaitika panguva yekutanga kwezvikamu.

Hapana zvekudya zvakanyanyisa kuregererwa, asi pane mashoma maitiro ekutevera:

• Shandisa iyo Chikamu cheKubatanidza segadziriro yekutanga pakuronga chikafu.
• Ramba uine rimwe "mapuroteni akachena" zuva rekudya vhiki rega rega.
• Usambofa wakatora erevheta kana escalator paunokwanisa kutora masitepisi.
• Oat bran ishamwari yako. Tora mafurawa matatu (17.5 magiramu) mazuva ese.

Iyo Dukan Kudya inobvumira mapuroteni-akapfuma chikafu muchikamu chekutanga uye protein ine miriwo mune yechipiri.Iyo inowedzera zvishoma zvikamu zve carbs uye mafuta muchikamu chechitatu, iine zvakasununguka nhungamiro muchikamu chekupedzisira.

Semuenzaniso Kudya Zvirongwa

Heano sampuro yekudya zvirongwa zvezvikamu zvitatu zvekutanga zveDukan Kudya:

Kurwisa Chikamu

Kudya kwemangwanani

• Isiri-mafuta kottage chizi ine 1.5 mashupuni (9 gramu) yeoat bran, sinamoni uye chinotsiva cheshuga
• Kofi kana tii ine nonfat mukaka uye shuga chinotsiva
• Mvura

Kwekudya kwemasikati

• Huku yakagochwa
• Shirataki noodles yakabikwa mu bouillon
• Kudya gelatin
• Iced chai

Kudya kwemanheru

• Yakanamira steak uye shrimp
• Kudya gelatin
• Kofi yakasviba kana tii ine nonfat mukaka uye chinotsiva cheshuga
• Mvura

Cruise Chikamu

Kudya kwemangwanani

• Mazai matatu akakwenya
• Sliced ​​tomato
• Kofi ine nonfat mukaka uye shuga chinotsiva
• Mvura

Kwekudya kwemasikati

• Yakabikwa huku pane yakasanganiswa magidhi ine yakaderera-mafuta vinaigrette
• Greek yogati, 2 maspuni (12 gramu) yeoat bran uye chinotsiva cheshuga
• Iced chai

Kudya kwemanheru

• Yakabikwa salmon fillet
• Steamed broccoli neholiflower
• Kudya gelatin
• Kofi yakasviba ine nonfat mukaka uye chinotsiva cheshuga
• Mvura

Kubatanidza Chikamu

Kudya kwemangwanani

• Omelet inogadzirwa nemazai matatu, 1.5 maunzi (40 magiramu) echizi nesipinashi
• Kofi ine nonfat mukaka uye shuga chinotsiva
• Mvura

Kwekudya kwemasikati

• Turkey sandwich pazvidimbu zviviri zvechingwa chegorosi rose
• 1/2 mukombe (81 gramu) yekottage cheese ine 2 mashupuni (12 gramu) yeoat bran, sinamoni uye chinotsiva cheshuga
• Iced chai

Kudya kwemanheru

• Roast nyama yenguruve
• Zukini yakakangwa
• 1 wepakati apuro
• Kofi yakasviba ine nonfat mukaka uye chinotsiva cheshuga
• Mvura

Kudya paDukan Kudya kunosanganisira yakawanda nyama, miriwo, oat bran, tii, uye kofi.

Kwakavakirwa Pane Uchapupu Here?

Iko hakuna yakawanda mhando tsvagiridzo inowanikwa pane iyo Dukan Kudya.

Nekudaro, kumwe kuongorora kwakaitwa mumadzimai ePoland akatevera iyo Dukan Diet kwakaratidza kuti vaidya dzinenge chiuru macalorie uye 100 magiramu eprotein pazuva uye vachirasikirwa nemapaunzi makumi matatu nemashanu (15 kg) mumavhiki masere kusvika gumi ().

Pamusoro pezvo, ongororo zhinji dzinoratidza kuti zvimwe zvakakwirira-mapuroteni, zvakaderera-carb zvikafu zvine mabhenefiti makuru ekuremerwa uremu (,,,,,,,).

Pane zvinhu zvinoverengeka zvinoita kuti mapuroteni abatsire zvinobatsira pahuremu.

Imwe ndiko kuwanda kwemakoriyori akapiswa panguva yegluconeogenesis, maitiro ayo mapuroteni nemafuta zvinoshandurwa kuita glucose apo carbs inorambidzwa uye kudya kweprotein kwakakwira ().

Chiyero chemetaboli yemuviri wako inowedzerawo zvakanyanya mushure mekudya mapuroteni kupfuura mushure mekudya carbs kana mafuta, ichiita kuti unzwe kuguta uye kugutsikana (,).

Zvakare, protein inoderedza iyo nzara mahormone ghrelin uye inowedzera huwandu hwakazara mahormone - kuti ugopedzisira wadya zvishoma (,,,).

Nekudaro, iyo Dukan Kudya kwakasiyana nemazhinji akawanda ane hukama-eprotein chikafu mukuti inodzivirira ese ari maviri carbs nemafuta. Iyo yakakwira-protein, yakaderera-carb uye yakaderera-mafuta kudya.

Pfungwa yekudzivirira mafuta pane yakaderera-carb, yakanyanya-protein chikafu haina kubva musainzi.

Mune kumwe kuongorora, vanhu vakapedza mafuta neeprotein-yepamusoro, yakaderera-carb chikafu vakapisa avhareji yemakumi matatu nemamwe makoriyori kupfuura avo vaidzivirira mafuta zvakare ().

Matanho ekutanga eDukan Kudya akadererawo mune fiber, kunyangwe hazvo basa rezuva nezuva reoat bran rinosungirwa.

Iyo sevhisi ye 1.5-2 mashupuni (9-12 gramu) yeoat bran ine isingasviki magiramu mashanu efaibha, inova mari diki kwazvo iyo isingape hutano hwakawanda hwekubatsira kweiyo yepamusoro-fiber chikafu (,).

Pamusoro pezvo, manyuko akati wandei ane hutano efaibha, senge makotapeya nenzungu, haana kubatanidzwa mukudya nekuti anoonekwa seakanyanya mumafuta.

Kunyangwe pasina zvidzidzo zvehunhu zvakaitwa pane yekudyiwa kweDukan pachayo, humbowo hwakawanda hunotsigira yakakwira-protein, yakaderera-carb nzira yekudzikisa uremu.

Zvakachengeteka uye Zvinogoneka here?

Kuchengetedzwa kweDukan Diet hakuna kudzidza.

Nekudaro, kunetsekana kwakazara nezve yakakwira protein yekudyiwa - kunyanya zvazvinoita paitsvo uye bone hutano (,).

Munguva yakapfuura, zvaifungidzirwa kuti kuwedzerwa kweproteinini kunogona kukonzera kukuvara kweitsvo.

Zvisinei, kutsva kutsva kwakawana kuti mapuroteni-ekudya haana kukuvadza kune vanhu vane itsvo dzine hutano (,,).

Izvo zvakati, vanhu vanowanzo gadzira matombo eitsvo vanogona kuona mamiriro avo achiwedzera nekuwedzera kweprotein ().

Hutano hwepfupa haungadzikire pane yakanyanya-mapuroteni chikafu, sekureba sekunge iwe uchidya yakakwira-potassium miriwo nemichero ().

Muchokwadi, kutsvagurudza kwazvino kunoratidza kuti kudya kweprotein-zvine pundutso kunobatsira pahutano hwepfupa (,).

Vanhu vane matambudziko eitsvo, gout, chirwere chechiropa kana zvimwe zvirwere zvakakomba vanofanirwa kutaura nachiremba vasati vatanga kudya kweprotein-yakakwirira.

Ramba uchifunga kuti mitemo yakaoma yekudya uye hunhu hunodzivisa zvinogona kuita kuti zviome kutevedzera.

Kunyangwe vanhu vazhinji vachizorasikirwa nehuremu muzvikamu zviviri zvekutanga, kudya kwacho kunogumira - kunyanya pamazuva e "mapuroteni akachena".

Kudya kwacho kunoodza moyo zvine mafuta ane chikafu izvo zvinogona kuve zvakanaka kune hutano hwako. Kusanganisira mafuta emhuka uye emiti anoita kuti kudya kwakaderera-carb kuve noutano, kunakidze uye kuve nyore kutevedzera munguva refu.

Chikafu cheDukan chingangove chakachengeteka kuvanhu vazhinji, asi avo vane mamwe marapirwo vangangoda kuzvidzivirira. Kurambidzwa kwaro pazvinhu zvine mafuta akawanda kunogona kusanyanya kuve hutano hwako.

Icho Chinokosha

Ichokwadi kune zvarinotaura, iyo yakakwira-protein Dukan Kudya inogona kuburitsa nekukurumidza kurasikirwa uremu.

Nekudaro, zvakare ine akati wandei maficha anogona kuita kuti zviome kuchengetedza kwenguva refu.

Pakupera kwezuva, iko kukurumidza kurasikirwa uremu chikafu chinoshanda, asi zvinokumanikidza kuti udzivise kudya kwakawanda kune hutano zvisina basa.