Abincin Pierre Duk don asarar nauyi shine ɗayan ƙoshin cin abinci, sakamakon wanda za'a iya gyara tsawon shekaru. Ducan's diet became popular back in 2000, after the nutritionist Pierre Dukan published his book "I DO NOT Listen to Lose" where he described in detail his detailed methodology of losing weight. Dangane da rage cin abinci na Ducan, irin waɗannan taurari kamar Jennifer Lopez da Penelope Cruz. Abincin Ducan yana da sauƙi ya isa, saboda takenta "ci gwargwadon yadda kuke so", amma kuna buƙatar sanin abin da za ku ci da lokacin da. Sha'awan? Sannan zamu bincika daki-daki dukkan matakan abincin Ducan da kayan aikin su.
Asalin abincin na DCAN shine amfani da kayan abinci mai sauƙi da rage carbohydrates, saboda abin da ya rage daga cikin karin gubobi da gubobi, matakin matakan rayuwa yana ƙaruwa. A lokaci guda, ba lallai ne ku yi fama da fitina ba, zaku iya ci gwargwadon yadda kuke so, amma kawai waɗancan samfuran ne kawai ko wani mataki na abinci.
Abincin Ducan ya ƙunshi matakai 4 ko matakai, tare da halayensa cikin abinci mai gina jiki. Saboda cikar bukatun kowane mataki, ba za ku iya rasa nauyi da sauri ba, amma kuma gyara sakamakon na dogon lokaci. Tsarin abincin na Ducan ya ƙunshi samfurori kamar nama, kifi da kayan lambu, amma ɗayan manyan abubuwan abincin abincin ne. Babban abinci na abincin Ducan shine menu na dabam-dabam, akwai girke-girke da yawa da suka dace da kowane matakin abincin, don haka ba lallai ne ku sha a kan dafaffen kaji a kowace rana ba. Ana lissafta lokacin rage abinci gwargwadon yawan kilogogram na wuce haddi nauyi, don a fili ya tabbatar da kyakkyawan nauyi ko ake so cewa za ku yi ƙoƙari.
Domin ya gamu da abincin Ducan, ya zama dole a bayyane don bi umarnin dukkanin shawarwari gabaɗaya, da kuma lura da wasu shawarwari gabaɗaya wanda zai yi amfani da abincin Ducan har ma da ƙaruwa.
- Lura da tsarin ruwa, a ko'ina cikin rana kuna buƙatar sha aƙalla lita 1. 5 na tsarkakakken ruwa mara kyau;
- Tabbatar cinye oat bran, adadin su zai dogara da tsarin abinci;
- Ban da abincin ku mai mai, mai, mayonnaise da sayen sauti da ketchups. Shirya abinci a cikin kwanon anti -stick ba tare da man ba, yana maye gurbin da shi tare da karamin adadin ruwa. Cook products, gasa, simmer, tururi ko gasa. Sale salads tare da lemun tsami ruwan 'ya'yan itace ko wasu tashoshin gas da aka dafa a gida;
- Yayin aiwatar da abinci, barorin kayayyakin su sukari kamar sukari, 'ya'yan itace tare da ingarma, Figs, cherries, dankali masu saho;
- Kada ku manta da aikin jiki na jiki, wannan wata alama shawarwarin da ya shafi duk abincin da ake cin abinci da tsarin DUKAN. Idan baku da lokacin yin shiga cikin zauren, gudanar da horo na gida, ya fi kyau a saƙa da kaya da ƙarfi;
- Kowace rana, yi aƙalla tafiya ta 30 -minute a cikin sabon iska, a kankanin hanzari.
| Nauyi (kg) * | Na farko Mataki "Kai harin" | Na biyu na biyu "madadin" | Kashi na uku "Consolidation" |
| 5 | Kwanaki 2 | Kwanaki 15 | Kwanaki 50 |
| 10 | 3 kwana | Kwanaki 50 | Kwana 100 |
| 15 | Kwanaki 4 | Kwanaki 85 | 150 kwana |
| 20 | 5 kwanaki | Kwanaki 120 | 200 kwana |
| 25 | 7 kwanaki | Kwanaki 155 | Mayanni 250 |
| 30 | 7 kwanaki | 160 kwana | 300 kwana |
| 40 | Kwanaki 9 | Kwanaki 190 | 400 kwana |
| 50 | 10 kwana | 330 kwanaki | 500 kwana |
Yawan kilo da kake son rasa. Koyaya, ya kamata a haifa a cikin zuciya cewa sakamakon na iya bambanta kaɗan a cikin shugabanci ko wata, dangane da halayen jiki.
Akwai kuma kashi na huɗu na abincin na Ducan, ana kiranta ", wanda ake zargi da shawarwari don abinci mai gina jiki bayan kammala da kuma inganta sakamakon.
Mataki na farko na abincin Dyan, ana kai harin da madadin da aka yi daidai da rasa nauyi da kuma shirya jiki don daidaita abinci mai kyau.
Matsayi "harin" menu ne mai gina jiki, ba tare da ƙari da carbohydrates da mai. Koyaya, wannan matakin shine mafi yawan lokaci kuma a ƙarshen abincinsa zai fara faɗaɗa tare da sabon samfuran da aka yarda. A cikin "madadin" lokaci, kayan lambu zasu buƙaci a ƙara su zuwa menu na furotin, a kan 'ya'yan itace na uku shine zaɓar daga ƙaramin yanki na cuku kowace rana. Haka kuma, matakin na uku "Haɗin kai" yana nuna ranakun hutawa daga abinci, yana nuna yawan samfuran sitaci -ka. Mataki na huɗu na abincin mutum na Ducan yana sanadin komawa na ƙarshe zuwa abincin al'ada.
Jerin samfuran samfuran da za a iya ci kuma ana amfani da su yayin shirya jita-jita, ba tare da la'akari da abincin dug ba:
- Baki, kore da ganye na ganye;
- solocle da custard kofi;
- Scrotor (Duk da haka ban da fructose, glucose da Sorbubol);
- Koko tare da ƙarancin mai (har zuwa 14%), ba fiye da 1 tsp. kowace rana;
- Sitaci masara, ba fiye da 1 tbsp. kowace rana;
- A bushe, skim madara (1. 5%) ba fiye da 3 tbsp. kowace rana;
- Alkama Bran, ba fiye da 1 tbsp. kowace rana;
- abinci mai ban tsoro;
- yin burodi foda na kullu da gelatin;
- low -fat broth cubes;
- Albasa (albasa 1. 5 kowace rana babu ƙari);
- lemun tsami (kamar kayan yaji ko maimaitawa ga salatin);
- faski;
- mustard (a cikin adadi kaɗan);
- caraway tsaba, kirfa, vattilla;
- vinegar;
- Gishiri (a cikin adadi kaɗan).
Kamar yadda kake gani, Jerin ƙarin samfurori don kowane mataki na abincin yana da yawa, saboda haka zaka iya gwaji da kuma yin jita-jita mai daɗi a yanayin wani tsarin abinci.
Mataki na farko na abincin mutum na Ducan shine mafi guntu daga cikin waɗanda suke huɗu da suka kasance, wanda aka san shi da raguwar nauyi da ragi a cikin kunshe. Lokaci "Hare" yana da mafi karancin tsarin rubuce-rubuce a cikin tattara menu, don canzawa kuma sauƙaƙe abin da bai kamata ya rasa nauyi tare da taimakon abincin Ducan ba. Matsayin kai harin shi ne, kamar yadda yake, impetus ga jiki don kara asarar nauyi. Matsakaicin tsawon lokaci na abincin farko na abincin mutum ya zama fiye da kwanaki 10.
Yakamata a kai menu "Hare" ya kamata ya ƙunshi samfuran furotin kawai wanda ake buƙatar dafa shi ba tare da ƙara kowane irin kitse ba, yana ba da fifiko ga dafa abinci, tursasawa ko gasa. Tabbatar a kowace rana a duk faɗin matakin harin, ya zama dole a ci 1. 5 tbsp. oat bran, da sha akalla lita 1. 5 na ruwa mara amfani.
<3> Abincin Dynakinan, lokaci "kai harin" - samfuran da aka yardaWannan jerin samfuran samfuran ne waɗanda za a iya ci a lokacin kashi na farko "kai harin", zaku iya haɗi waɗannan samfuran, tunda kuna so, amma har yanzu ba ku da iyaka:
- Chicken naman kaza, Turkiyya, turkey, Guinea fowl (ba tare da fata);
- Lean naman sa, naman maro, dawakai;
- maraƙi da hanta;
- naman sa ko yaren maraƙi;
- Ham mai kashin mai (2-4%)
- Soy cuku "Tofu";
- sunadaran kwai (yolks - ba fiye da 2 inji PCs a rana);
- kowane abincin teku;
- kowane irin kifi;
- Stan sandunansu (babu fiye da 8 inji a kowace rana)
- low -powerarancin kayayyakin kiwo;
- Albasa, tafarnuwa.
A yayin shirye-shiryen jita-jita a matakin "harin", zaka iya amfani da kowane kayaki da kayan yaji (zai fi dacewa aure, ba hadadden gishiri ba, wani ɗan gishiri da vinegar.
<3> Wadanne samfuran ne don ware yayin "harin"Baya ga carbohydrate da abinci abinci daga abinci a wannan matakin, dole ne a cire samfuran masu zuwa:
- Goose, duck;
- naman zomo;
- naman alade;
- Kayayyaki tare da sukari da kayan yaji.
Hankali! The stage of Ducan "Attack" is, albeit short, but quite tough and extreme for the body, therefore, a deterioration in well -being (dizziness, dry mouth) may be noted. Idan bayyanar cututtuka suna da tsanani, ya kamata a rage tsawon lokacin wannan lokaci, idan ka ji daɗi, ana iya tsawaita lokaci dangane da adadin kilogram daga abin da kake so ka rabu da shi. Koyaya, tuna cewa matakin "harin" bai kamata ya wuce kwanaki 10 ba.
Mataki na biyu na rage abincin Dyan "madadin" samu sunan saboda musayar menu biyu: furotin da kayan lambu. Tsawon lokacin wannan matakin shima ya dogara da yawan kilogramus da kake son rabuwa da (duba tebur a farkon labarin).
Sabili da haka, mataki na biyu na "madadin" abinci yana da kansa ci abinci na "madadin" na kima, wata rana kowace rana da kayan lambu tare da kayan lambu. Hakanan, idan kuna da ƙananan wadataccen nauyi, zaku iya canza da'irar menu a kowane lokaci. Idan kuna da ƙarin kilogram 10, makircin 5/5 zai zama zaɓin da ya fi nasara a gare ku. Mafi yawan zaɓuɓɓukan menu mafi girma a "madadin" mataki:
- 1/1: furotin wata rana - wata rana na sunadarai tare da kayan lambu;
- 3/3: Kwana uku, menu na furotin - kwana uku na furotin da menu kayan lambu;
- 5/5: Kwana biyar na sunadarai - kwanaki 5 sunadarai + kayan lambu.
Matsayin "madadin" yana gyara sakamakon mataki na farko da kuma nauyin da ake so ana samun su don sake gina shi kuma ya kusantar da abinci mai abinci. Menu na biyu na biyu "madadin" ya ƙunshi samfuran furotin guda ɗaya waɗanda aka yarda a matakin farko "hare-hare", kawai yanzu ana inganta su da kayan lambu. Hanyar shiri ta kasance iri ɗaya kamar lokacin da "kai hari" ta cire soya.
Tabbatar a cikin dukkan matakan "madadin" kowace rana ta ci (ƙara don jita-jita) ta 2 tbsp. Oat Bran, goyan bayan ma'auni a cikin jiki, shan aƙalla lita 1. 5 na ruwa mara amfani.
<3> Samfuran da za a iya ci a lokacin rage DUKAN, kalmar "madadin"- Dukkanin samfuran da aka ba su "harin".
- cheeses (kasa da mai 6% na);
- 'ya'yan itãcen marmari (banda inabi, ãga, cherries, cherries);
- cream (1 tbsp. kowace rana);
- man kayan lambu a cikin karamin adadin (1/3 tsp);
- burodi (ba fiye da guda 2 a kowace rana);
- fari ko ruwan inabi (50 g kowace rana);
- Tumatir manna ko ketchup (1 tbsp)
- Ba a sanyin kayan lambu (na ranar tarko (na squirrels + kayan lambu): tumatir, selon, selon, selints, selintus, karas, eggplant.
Kayayyaki daga matakin da suka gabata "kai hari", zaku iya haɗuwa kamar yadda kuke so, amma kada ku haɗa ƙarin samfuran "madadin" lokaci ne daga ƙarin samfuran da ke sama. (Misali, a lokacin da muke amfani da apple kawai da kabeji, gobe muna canza haɗuwa).
<3> Samfuran da dole ne a cire su a matakin "madadin"Sanya wadannan sunaye zuwa jerin haramtattun kayayyaki a cikin "harin" lokaci:
- hatsi;
- shinkafa;
- lentil;
- wake, wake (ban da facin);
- Peas, masara;
- taliya;
- Avocados, ayaba, cherries, cherries, inabi;
- dankalin turawa;
- Zaituni, zaituni.
Yi ƙoƙarin sarrafa amfani da beets da karas, kamar yadda suke ɗauke da sukari mai yawa na sukari. Har yanzu zaka iya cin nawa kuma lokacin da kake so, amma kuma kada ka yi bacci, musamman kafin lokacin bacci, musamman kokarin kwanciya da dukkanin matakai na abincin DUKAN).
Allasan inadaran da kayan lambu, zaku fara daidaita tafiyar matarka ta rayuwa a jiki, cire ruwa mai yawa, kawar da gubobi, gishiri da gishiri. Idan tsawon lokacin matakin bai ƙare ba, amma sakamakon ya riga ya gamsu (nauyi, kunshi), zaka iya ci gaba zuwa mataki na gaba.
Sunan wannan matakin abincin yana magana don kansa, a wannan matakin za ku gyara sakamakon, don haka yana hana dawowar nauyi. Zaka iya ganin tsawon lokacin wannan zamani a cikin tebur, ko don kai tsaye lokacin wannan matakin daban-daban, kuna buƙatar yin la'akari da adadin kilogram ɗin ya faɗi a cikin matakai biyu da suka gabata. Wannan shi ne, idan kun sauke kilo 5, sannan kuma ƙayyadadden mataki ya kamata ya kamata ya wuce kwanaki 50, idan 10 kilogiram yana jefa kwanaki 100. Don haka don kilogram ɗin ya watsar, akwai kwanaki 10 na haɓaka sakamakon.
A wannan matakin abincin Dukaman, ya zama dole a cinye (ƙara don jita-jita) 2. 5 tbsp. Oat bran, har yanzu saka idanu da ma'aunin ruwa ta sha akalla 1. 5 lita na ruwa. Menu na kashi na uku a kan cin abinci na Ducan yana kusa da abincin da aka saba, amma ya zama dole don lura da muhimmiyar doka ga "ingantawa". Wata rana dole ne a gudanar da mako guda ɗaya bisa ga "harin", rana ɗaya za ku iya yanke shawara, amma ya kamata a san wannan ranar don makonni masu zuwa.
<3> An ba da izini don kashi na kashi na kashi na kashi na Ducan- Dukkanin samfuran da aka ba su "harin".
- Duk kayan lambu na lokaci "madadin";
- gurasa ba fiye da guda 2 a rana;
- Manyan nau'in cuku mai yawa (kitse 40% na 40 g kowace rana, ƙarancin mai, da ƙarin mai za ku iya ci);
- 'Ya'yan itãcen marmari (nau'in' ya'yan itace kowace rana), ban da ayaba, inabi, cherries, cherries da ɓaure
- taliya (220 g kowace rana);
- A alkama mai kyau, compous, alkama bulo (200 g kowace rana);
- Lentil, Buckwheat (200-220 kowace rana);
- wake, Peas, kaza (ba fiye da 200 g kowace rana);
- Rice, dankali (125 g, dankali ana cinyewa da aka shirya a cikin sutura);
- Alade, naman alade, naman alade, na iya soya a cikin wani kwanon rufi tare da karamin adadin mai ko a kan gasa).
Kamar yadda ya gabata, zaku iya cin abinci lokacin da kuma yadda kuke so (ban da samfuran samfuran) da aka sanya), amma ku tuna da ma'anar rabo.