Dalilin ingancin abinci mai amfani da dukan shine amfani da abinci tare da karamin abun ciki na carbohydrate. Takear da hanyar wannan abincin, ya zama dole a bi shi da watanni da yawa, amma idan ya cancanta, za a iya ɗaukar sa azaman babban tsarin cin abinci. P. Dukan, marubucin littattafan goma sha tara, ya samo asali ne daga sigogi na mafi kyawun nauyi kuma ya bayyana hanyoyin da nasararku. Littafin ƙarshe na ƙarshe "Ban saurari ba" ya zama sananne sosai a cikin mutane da ke fama da kiba. An buga shi a cikin 2011, an riga an fassara littafin cikin harsuna da yawa, ya fi shahara a cikin kasashe daban-daban, kuma wannan shekara yana da bukatar sosai. Mafi kyawun Dr. Dukan kowace rana ta sami ƙarin magoya baya da ƙarin magoya.
Hanyar da ake amfani da ita ta hanyar da ake samu mai cin abinci ya gabatar ta hanyar abinci mai gina jiki, baya iyakance rabo kuma baya iyakance rabo kuma baya ɗaukar abun cikin kalori. Dalilin hanyar shine manyan kungiyoyi biyu na samfurori, ɗayansu samfurori ne waɗanda ke kunshe da sunadar dabbobi, kuma na biyu kayan lambu ne. Dangane da marubucin, da tarihi, waɗannan samfuran samfuran guda biyu suna haifar da tushen abincin mutum na kusan millennia. Wannan nau'in abinci mai gina jiki yana adana ƙwaƙwalwar kwayoyinmu. Tare da wannan haɗin samfuran, mutum ya samo asali. Saboda haka, tsarin narkewa ya fi dacewa da waɗannan nau'ikan abinci guda biyu. Pierre Ducan ya yi imanin cewa samfurori biyu na -calorie - sukari da mai, kawo babban lahani ga bil'adama. Har zuwa wani lokaci, mutane ba sa amfani da mai mai yawa da kuma zaki, da naman dabbobin daji ba su da ƙiba mai yawa, kuma Sweets sun kasance a cikin nau'ikan 'ya'yan itatuwa da zuma. Abincin mai zamani ya mamaye abinci mai kyau da abinci mai dadi.
A cikin maganganun sa akan hanyar ikon, Ducan ya rubuta cewa masana da yawa a fagen lafiyayyun macewa a kan m cunkoson da kayayyakin da ke dauke da sitaci a cikin abincin. Ba tare da musun amfani da irin waɗannan samfuran ba, ya gamsu da cewa a farkon matakin rasa nauyi, lokacin da babban asarar nauyi yake tafiyar da shi, irin waɗannan kayayyaki suna rage aikin. Abin sani na abinci daidai ya ba da ma'anar wuce gona da iri, ya rubuta "... Ba tare da sanin ku ba, wato karin fam ɗin da kuka ci don ba da kanku don jin daɗin jin daɗi ko kawar da damuwa ...". Hanyar rasa nauyi Ducan zai iya roko ga waɗanda ba a amfani da su don musun kansu na Culary da jinary.
Babban tsari na Kifi na teku: Doraada, HEP, STOPS, SEAP, STOUTER, SEAP, SOS, STESP, SEAP, STEP, CHEDSOOD, GROUT, CHEDPER, SHIRTER, Octopuses, Crabs, masu ƙaho, fobs, cray, cray, ceseard, matasa zakara, da sauransu: kaza da quail. Kayan kiwo tare da adadin kiwo na sifili na mai: Kefir, Selakin, Zucchini, Sonakra, zuji, zobot, zobo, zobo, zobo, zobo, zobo, zobo, zobo, zobo, Zobo, zobo, zobo, tarna, asparagus, albasa, Kannada, tumatir, da dai sauransu da namomin kaza. Duk nau'ikan ganye ba tare da ƙuntatawa ba.
Kafin ka fara amfani da abincin Ducan, kana buƙatar gano nauyin nauyinka wanda ya kamata ka yi ƙoƙari. Ana iya yin wannan ta amfani da sabis waɗanda ke da sauƙin samu akan Intanet. Kuna iya gabatar da duk sigogi masu mahimmanci (nauyi na yanzu, da ake so, yayi ƙoƙarin rasa nauyi, tsayi, da sauransu) kuma sami adon cikakken nauyi. Kamar yadda kake gani, komai mutum ne. Plusari, zaku sami "Mulki" wanda zai taimaka wajen kiyaye abinci ta hanyar matakai: wanda zai iya yin lissafin nauyin nauyi, wanda zai sauƙaƙe sarrafa tsawon lokacin nauyi. Dalilin ingancin abinci mai amfani da dukan shine amfani da abinci tare da karamin abun ciki na carbohydrate.
Takear da hanya game da wannan abincin, ya zama dole a bi shi tsawon watanni, amma idan ya cancanta, ana iya ɗaukar sa azaman babban tsarin cin abinci dukan rayuwarsu. Marubucin a shirye-shiryen a shirye-shiryen Partasally ya rarraba tsarin ikonsa cikin matakai 4. Kowane mataki yana da ka'idodin nasa. Amma duk matakai, kamar cin abinci na Ducan, suna da maki da yawa na gama gari:
- "Ku ci, nawa kuke so da lokacin da kuke so!" - Babu tsauraran yawan rabo da saita lokacin cin abinci;
- Yayin dukkan abincin DUKAN, fiye da 1.5 na ruwa na ruwa a kowace rana.
- Kullun cin abinci na yau da kullun (abubuwa da yawa);
- Kowace rana shiga cikin aikin jiki, aƙalla caji;
- Yi tafiya kowace rana, kuma fiye da minti 20 yayin mataki na farko don minti 30 - a mataki na biyu da na uku).
Mataki na 1 na Abincin DUKAN- "Attack"
Rage nauyi yayin matakin farko shine daga 2 zuwa 6 kg. A wannan lokacin, aiwatar da raba adipse nama a cikin jiki an haɗa shi cikin tsari. A cikin wannan lokaci, ɗan jin rauni, rashin jin daɗi yana yiwuwa, kuma waɗannan alamun keɓaɓɓe, kuma ana cika ku da ƙamshi, kuma, ya kamata a cika da ƙwararru, amma, ya kamata ya rikitar da matakai. Tsawon lokacin wannan lokacin ya dogara da abubuwa da yawa, saboda haka an zabe shi daban-daban. Yana ɗauka la'akari da nauyin da ake da shi kuma nauyin jikin mutum da ake so bayan wucewa hanya ta abinci mai kyau. Lissafin yana da sauqi:
- Tsawon lokacin lokacin shine kwanaki 3-5 tare da kilg kilomita 10-20;
- Tare da wuce haddi na 20-30 kilth, wannan lokacin shine kwanaki 5-7;
- Tare da wuce haddi jikin fiye da 30 kilogiram - tsawon lokacin wannan lokacin zai zama kwanaki 5-10.
Amma, a matsayin mai mulkin, matakin farko ba ya wuce kwanaki 10. A farkon matakin hanya na rasa nauyi a cikin abinci, ana sarrafa abinci na musamman na furotin. A lokacin "harin" lokaci, abinci mai gina jiki yana ba da shawarar ɗaukar furotin a cikin nau'i na naman turkey ko kuma a baya, an dafa shi, an tafasa, da abincin teku. Ba a hana shi ba, a kan abincin na DucAN, cinye ƙwai na kaza, kayayyakin kiwo (ƙananan -fat), cin abinci ta amfani da kayan yaji daban-daban, kayan abinci, vinegar, tafarnuwa da albasarta. Wani abin da ake bukata na tsarin DUKAN ana amfani da kullun azaman kayan abinci na yau da kullun ga kayan abinci na ɗaya da rabi tablespoons brans daga hatsi. Zai yiwu yi amfani da dafa abinci da gishiri, amma a cikin adadi kaɗan. Don tsawon lokacin abincin DCAN, samfuran samfuran kamar sukari da abubuwan da aka samo ya kamata a rarrabe su (a cikin matsanancin yanayi, amfani da maye gurbin ta).
Matsayin menu na "harin" mataki na abincin Dyukan
Karin kumallo: kofi na halitta ko shayi mai koren kore tare da madadin sukari, Boiled m kwai da turkey nono.
Abincin rana: gasa salmon tare da mustard, casserole daga gida cuku, GARAR DUCAN.
Abincin dare: kaza stewed kafafu tare da ganye mai laushi, yogurt.
Mataki na 2 na rage abincin dukan- "Crise"
Kamar yadda a farkon lokacin, tsawon lokacin wannan matakin an zaba daban-daban. Tsawon lokacin abinci kai tsaye ya dogara da saurin metabolism da saurin cimma nauyi da ake so. Abincin a cikin kashi na biyu na abincin na Ducan yana dauke da nau'ikan abinci guda biyu: ɗayan shine kayan lambu, ɗayan kayan lambu ne. A cikin wannan lokaci, suna canza, su, wanda aka kirkira dangane da yawan kilogram da yawa mai yawa.
- Idan nauyi ya zubar da kilogram 10, wannan ya kamata ya zama madadin "sunadarai-sunadarai" da "kayan lambu" kowace rana da kwana biyar daga baya);
- Idan an yi shirin rasa nauyi fiye da 10 kilogiram-madadin "sunadarai" sunadarai-sunadarai "da" kayan lambu "ya kamata a aiwatar da su a cikin tsarin 5/5.
A wannan lokacin, cin abinci na DCAN yana buƙatar amfani da tablespoons 2 na bran a kowace rana. Haka kuma, a cikin kashi na biyu an ba shi damar cin kayan lambu iri-iri (banda shi ne peas da nau'ikan wake, avocados, dankali, lentils). An ba shi damar cin kayan lambu raw, da dafa da dafa abinci da gasa su. An haramta amfani da shinkafa da sauran hatsi - suna dauke da sitaci mai yawa.
Kimanin menu na "jirgin ruwa" mataki na abincin dyukan
Karin kumallo: pancakes daga bran tare da keefir, shayi na ganye ko kofi na halitta.
Abincin rana: barkono da aka kera tare da nama tare da kayan lambu (ba tare da hatsi ba!), Currele Casserole.
Abincin dare: Rabbit Gugawa tare da kayan lambu, yin burodi.
Ba a hana yin amfani da abinci a mataki na biyu na abincin na Ducan tare da amfani da ketchup da sitaci ko kayan yaji ba, creams, tafarnuwa ko creams, farin ciki), cream ko cream ko decpoons cream (1 teaspoon). Amma a nan ya kamata a haifa tuna cewa daga jerin da ke sama an ba shi izinin cinye fiye da samfuran biyu a rana.
Mataki na 3rd mataki na Ducan shine- "Consolidation"
Wannan matakin abincin na Ducan yana gyara. A wannan lokacin, sakamakon da aka samu wajen sake saita ƙarin fam yayin matakan da suka gabata an daidaita shi. Kuma a nan tsawon lokacin wannan matakin ya dogara da adadin asarar nauyi. Suna amfani da tsarin lissafin: Kowane kwanakin nan na wannan zamani, ya zama dole don gyara kowane kilogram da aka rasa a lokacin wannan abincin. Kamar yadda aka ambata a sama, an san tsarin tsarin ikon Ducan a matsayin ƙwararrun masanin abinci na metetics in mun gwada da taushi. Wannan musamman ya bayyana sosai a kashi na uku, wanda "Ingantaccen kayan 'ya'yan itace da aka bayyana a cikin kashi na biyu, da kuma safiyarsu), cuku (har zuwa grams 40), kamar yadda sittin -conining kayayyakin (Peas, Peas. Wake, shinkafa, dankali, maiis, taliya - 1 lokaci a cikin kwanaki 3). A wannan lokacin, oat bran liyafa liyafar ci gaba, amma ta ƙara adadin su zuwa 2.5 tablespoons. A cikin "Concolingating" lokaci, da haka -called "hutu" an yarda da duk abin da kuke so da kuma ku, amma ba fiye da sau biyu a mako na abinci na 1 na abinci.
Kantakan matsar da menu na matakin "Consolidation"
Karin kumallo: naman sa na naman wasa, salatin kayan lambu tare da 2.5 tbsp. spoons na bran, kofi na halitta.
Abincin rana: Cassere na naman kaza, abincin teku, innabi.
Abincin dare: "shinkafa daji" a cikin kayan lambu, Dorada gasa a cikin tsare, kore shayi.
Mataki na 4 na rage abincin dukan- "
A lokacin wannan lokaci, dole ne a lura da ka'idoji guda biyu:
- liyafar yau da kullun na oat bran;
- Gudanar da "ranar tsarkaka" akalla sau ɗaya a mako.
Duk sauran dokoki yayin zamanin "Tread" Kada ku iyakance kuma kada ku cire amfani da samfuran abinci da yawa.
Matsayin menu na matakin "Pradication" abincin Dynakkan
Karin kumallo: gasa nono na turkey tare da kayan lambu, salatin 'ya'yan itace, kofi.
Abincin rana: cassere kifi, kayan lambu "lambun", soya miya.
Abincin dare: Cuku gida tare da yogurt, kowane 'ya'yan itatuwa, ganye na ganye, oat bran.
Yarda da Hanyar Wannan Abincin dole ne a bi watanni da yawa, amma idan ya cancanta, za a iya ɗaukar sa na matsayin babban tsarin cin duk rayuwarsu. Tsarin Ducan ya bambanta, da sauƙin amfani da jiki. Additionari ga haka, bin wani abinci, zaka iya yin ƙidaya ba kawai kan asarar nauyi ba, har ma da tsarkake jiki ya kuma kawo yadda ya shafi nau'ikan nau'ikan cuta na rayuwa. Masana sun tabbatar da ingancin tsarin Ruwa na Ducan, tare da tsarin da ya dace zuwa wannan tsarin aikin, nauyin jiki na mako-mako na iya kaiwa kilo 3 zuwa 5 zuwa 5. Amma irin wannan sakamakon mai yiwuwa ne kawai tare da cikakken kuma bayyananniyar aiwatar da duk ka'idodin dokokin hanya a duk matakan hudu. Ya kamata a lura cewa abincin Ducan, kamar duk tsarin asarar nauyi, yana da fa'idodi da rashin amfanin sa.
Duke abinci:
- Tushen abincin Dukaman shine samfuran halitta, saboda haka zaku iya amincewa da abincin nan da amincin;
- Babban inganci na abinci, har ma da kin amincewa da jikin wasu abincin;
- Kyakkyawan kayan tunani: Abincin yana tallafawa ta kyakkyawan dalili - wuce haddi motsawa daga cikin farkon kwanaki da sauri da sauri;
- Abincin Ducan ba shi da m abinci da abinci mai haske, ya dace sosai ga masu son su ci da kyau;
- Yayin bin diddigin abinci, takaddama kan cin abinci ba a sanya su ba, duka biyun an yarda), kuma cikin sharuddan mai nuna adadi;
- Sauƙin abinci mai sauƙi yana ba ka damar kiyaye ƙayyadaddun duk inda: a wurin aiki, a gida da hutu.
- Rashin daidaituwa na abincin na Ducan:
- A yayin ingantaccen abinci mai dacewa ga abincin na Ducan, ana ƙirƙirar gawawwakin a jikin mutum. Jagora na Ketan suna taimakawa wajen rage sha'awar ci, wanda abu ne mai kyau, amma, bi da bi, za su iya haifar da haushi a lokacin abincin abincin;
- Hanyar cin abinci ta cin abinci ta Dicis ba ta isa sosai ba - saboda wannan, akwai yiwuwar rashin abubuwan bitamin daban daban, waɗanda dole ne a samar musu da karɓa a cikin nau'ikan ma'adinai-ma'adinai;
- Tunda abincin abincin na Ducan yana da babban rashin kitsen, masana cin abinci na abinci sun ba da shawarar cinye karamin adadin kitsen kayan lambu.
- Hakanan, raunin Ducan ya haɗa da gaskiyar cewa ana buƙatar lura da abinci koyaushe yana buƙatar abinci koyaushe, kuma wannan bai dace da waɗanda ba sa ƙaunar wannan aikin.