Ukudla kwamaDukan: kuyini, izigaba zawo kanye nemenyu yokunciphisa umzimba

-Delile

• Ukudla kwamaDukan igxathu negxathu
• Isigaba sokuqala se-Dukan diet - isigaba sokuhlasela
• Imenyu yesampula yesigaba sokuhlaselwa
• Isigaba sesi-2 sokudla kwamaDukan - isigaba sokuhamba ngesikebhe
• Imenyu yesampula yesigaba sokuhamba ngesikebhe
• Isigaba sesi-3 sokudla kwamaDukan - isigaba sokuhlanganisa
• Imenyu yesampula yesigaba sokuhlanganiswa
• Isigaba se-4 sokudla kwamaDukan - isigaba sokuqina
• Imenyu yesibonelo yesigaba sokuzinza

Ukudla kwamaDukan kungukudla okuhlukaniswe izigaba ezi-4 futhi, ngokusho kombhali wayo, kukuvumela ukuthi wehlise cishe u-5 kg ​​ngesonto lokuqala. Esigabeni sokuqala, ukudla kwenziwa ngamaphrotheni kuphela, futhi nesikhathi sokudla sincike enanini lesisindo umuntu afuna ukusinciphisa.

Lokhu kudla kwakhiwa ngudokotela waseFrance uDkt Pierre Dukan futhi kuchazwa ngokuphelele encwadini yakhe: 'Angikwazi ukunciphisa umzimba'. Lokhu kungaba inketho kulabo abadinga ukunciphisa umzimba ngokushesha.

Bona ukuthi mangaki amakhilogremu owadingayo ukuze wehlise isisindo ngokufaka idatha yakho ku-calculator elandelayo:

Bheka ukudla okuvunyelwe, ukudla okungavunyelwe nokuthi isigaba ngasinye sokudla kwamaDukan sisebenza kanjani:

Ukudla kwamaDukan igxathu negxathu

Ukuthola ukuthi zingaki izinsuku isigaba ngasinye sokudla okufanele sihlale khona, uDkt Dukan uphakamisa:

• Kulabo abafuna ukunciphisa i-5kg: usuku olungu-1 esigabeni sokuqala;
• Kulabo abafuna ukwehlisa u-6 kuye ku-10 kg: izinsuku ezi-3 esigabeni sokuqala;
• Kulabo abafuna ukwehlisa i-11 kuye kuma-20 kg: izinsuku eziyi-7 esigabeni sokuqala.

Isikhathi sezinye izigaba siyehluka kuye ngokuthi wehlise isisindo somuntu, futhi okuwukuphela kwamaswidi angadliwa kulokhu kudla yiPudding yeqanda likaDkt Dukan enobisi olunothile ne-gelatin engenawo ushukela. Bona i-Dukan yokudla igxathu negxathu ngezansi.

Isigaba sokuqala se-Dukan diet - isigaba sokuhlasela

Esigabeni sokuqala sokudla kwamaDukan kuvunyelwe kuphela ukudla ukudla okunothe ngamaphrotheni, futhi imithombo yama-carbohydrate namaswidi ayivunyelwe.

• Ukudla okuvunyelwe: inyama enciphile, egosiwe, ephekiwe noma ephekiwe engenawo amafutha angeziwe, ama-kani, amaqanda abilisiwe, isifuba se-turkey esibhemayo, i-yoghurt yemvelo noma enamakhemikhali, ubisi olusikiwe, i-cottage cheese Kufanele njalo udle izipuni eziyi-1 nohhafu we-oat bran ngosuku, njengoba kusutha indlala, no-1 isipuni samajikijolo eGoji, ngamandla awo okuhlanza.
• Ukudla okwenqatshelwe: wonke ama-carbohydrate, njengesinkwa, ilayisi, ipasta, izithelo namaswidi.

Lesi sigaba sithatha izinsuku ezi-3 kuye kwezi-7 bese kuthi i-3 kuye ku-5 kg ​​ilahleke kuso.

Imenyu yesampula yesigaba sokuhlaselwa

Esigabeni sokuhlaselwa, ukudla kususelwa kuphela ekudleni okunothe ngamaprotheni. Ngakho-ke, imenyu ingaba:

• Ukudla kwasekuseni: 1 ingilazi yobisi olunamafutha noma i-yogurt eshibhile + 1.5 ikholamu le-oat bran isobho + izingcezu ezi-2 zeshizi ne-ham noma iqanda eli-1 elinezicucu ezimbili zeshizi. Ungangeza ikhofi obisini, kodwa hhayi ushukela.
• Isiphuzo sasekuseni: 1 i-yogurt ephansi enamafutha amancane noma izingcezu ezi-2 zoshizi + izingcezu ezimbili ze-ham.
• Isidlo sasemini sasemini: I-250g yenyama ebomvu ku-4 ushizi wesosi, eyenziwe ngobisi olusikiwe noma izibopho zezinkukhu ezi-3 ezigoqiwe nge-cheese topping ne-ham noma imfanzi kusoso kashizi.
• Isidlo sasemini: 1 yogurt onamafutha amancane noma 1 ingilazi yobisi olunamafutha amancane + 1 isipuni samajikijolo eGoji + iqanda eli-1 elibilisiwe noma izingcezu ezi-2 ze-tofu + izingcezu ezintathu ze-ham noma i-1 soy burger + ucezu olulodwa lweshizi.

Kubalulekile ukukhumbula ukuthi amaqanda ama-2 kuphela avunyelwe ngosuku.

Ukudla kuvunyelwe esigabeni 1

Ukudla kuvinjelwe esigabeni 1

Isigaba sesi-2 sokudla kwamaDukan - isigaba sokuhamba ngesikebhe

Esigabeni sesi-2 sokudla kwamaDukan, eminye imifino ingezwa ekudleni, kepha ayikavunyelwa ukudla ama-carbohydrate. Imifino nemifino kufanele kudliwe kungaphekiwe noma kuphekwe emanzini anosawoti, okuwukuphela koshukela ovunyelwe yi-gelatin elula. Izinongo ezisetshenzisiwe kufanele kube uwoyela womnqumo, ulamula, amakhambi afana ne-parsley ne-rosemary noma uviniga webhalsamu.

• Ukudla okuvunyelwe: utamatisi, ikhukhamba, isithombo, ulethisi, amakhowe, isilimo esidliwayo esinamagatsha anamanzi, i-chard, isitshalo seqanda ne-zucchini.
• Ukudla okwenqatshelwe: ukudla okune-carbohydrate, amaswidi nezithelo.

Ukunakwa: kulesi sigaba sesi-2, kufanele ushintshe usuku olungu-1 udla amaprotheni kuphela futhi ngolunye usuku udla amaprotheni, imifino, uze uqede izinsuku eziyi-7. Ngosuku odla ngalo kuphela amaprotheni, kufanele futhi udle isipuni esingu-1 samajikijolo eGoji futhi, kwezinye izinsuku, izipuni ezimbili.

Imenyu yesampula yesigaba sokuhamba ngesikebhe

Kufanele ulandele imenyu yesigaba sokuhlaselwa izinsuku zamaprotheni. Imenyu elandelayo inikeza izibonelo zokudla kwezinsuku lapho udla khona amaprotheni nemifino:

• Ukudla kwasekuseni: 1 ingilazi yobisi olunamafutha noma i-yogurt egayiwe + i-1.5 col yesobho le-oat bran + izingcezu ezi-2 zeshizi ebhakwe notamatisi noma iqanda ne-tomato pancake.
• Isiphuzo sasekuseni: Izingcezu ezi-2 zeshizi + izingcezu ezi-2 ze-ham.
• Isidlo sasemini sasemini: I-250g yenyama kutamatisi isosi enekhukhamba, ulethisi kanye nesaladi lesitshalo seqanda noma izingcezu ezi-2 zesalmon ku-mushroom sauce + isaladi yetamatisi, i-zucchini ne-chard.
• Isidlo sasemini: 1 iyogathi enamafutha aphansi + 1 isipuni samajikijolo eGoji + izingcezu ezi-2 zeshizi noma iqanda eli-1 elibiliswe kanzima

Kulesi sigaba, esihlala kuze kube yiviki elilodwa, kulahleka i-1 kuya ku-2 kg. Bona iresiphi ekhonjisiwe kulesi sigaba sokudla: Iresiphi yepancake ye-Dukan.

Ukudla kuvunyelwe esigabeni 2

Ukudla kuvinjelwe esigabeni 2

Isigaba sesi-3 sokudla kwamaDukan - isigaba sokuhlanganisa

Esigabeni sesi-3 sokudla kwamaDukan, ngaphezu kwenyama, imifino nemifino, ungadla nezithelo ezi-2 ngosuku, izingcezu ezi-2 zesinkwa sikakolweni kanye no-1 40 g wokuphaka noma yiluphi uhlobo lweshizi.

Kulesi sigaba, kuvunyelwe futhi ukudla i-carbohydrate eyi-1 amahlandla ama-2 ngeviki, njengelayisi elinsundu, ama-noodle ansundu noma ubhontshisi, futhi ungadla kabili mahhala, lapho ungadla khona ukudla osekuvunyelwe indlela yokudla, kanye nengilazi yewayini noma kabhiya.

• Ukudla okuvunyelwe: amaprotheni, imidumba, imifino, izithelo ezi-2 ngosuku, isinkwa esinsundu, irayisi elinsundu, ipasta ensundu, ubhontshisi noshizi.
• Ukudla okwenqatshelwe: irayisi elimhlophe, i-pasta emhlophe nayo yonke eminye imithombo yama-carbohydrate. Izithelo ezinqatshelwe: ubhanana, amagilebhisi ne-cherry.

Lesi sigaba kufanele sithathe izinsuku eziyi-10 nge-1 kg ngayinye umuntu afuna ukuyilahla. Lokho wukuthi, uma umuntu efuna ukwehla ngisho nangaphezulu nge-10 kg, lesi sigaba kufanele sithathe izinsuku eziyi-100.

Imenyu yesampula yesigaba sokuhlanganiswa

Esigabeni sokuhlanganiswa, ukudla kukhululeka ngokwengeziwe, futhi ungadla isinkwa sokudla okusanhlamvu nsuku zonke. Ngakho-ke, imenyu ingaba:

• Ukudla kwasekuseni: 1 ingilazi yobisi olunamafutha noma i-yogurt egayiwe + 1.5 ikhola le-oat bran isobho + 1 ucezu lwesinkwa sokudla okusanhlamvu noshizi, utamatisi nethisi.
• Isiphuzo sasekuseni: 1 apula + 1 ucezu lweshizi neham.
• Isidlo sasemini sasemini: I-130 g yesifuba senkukhu kutamatisi isosi + irayisi elinsundu + isaladi yemifino eluhlaza noma ikani eli-1 le-tuna ne-pasta ephelele kakolweni ku-pesto sauce + isaladi yemifino eluhlaza + 1 i-orange.
• Isidlo sasemini: 1 i-yogurt ephansi enamafutha + isipuni esingu-1 seGoji + 1 ucezu lwesinkwa esiphelele noshizi.

Bona izindlela zokupheka ezingasetshenziswa kulesi sigaba ku: Iresiphi yasekuseni yaseDukan kanye neresiphi yesinkwa sakwaDukan.

Ukudla kuvunyelwe esigabeni 3

Ukudla kuvinjelwe esigabeni 3

Isigaba se-4 sokudla kwamaDukan - isigaba sokuqina

Esigabeni se-4 sokudla kwamaDukan, izincomo yilezi: yenza iprotheni yokudla efana nesigaba sokuqala kanye ngesonto, yenza imizuzu engu-20 yokuzivocavoca umzimba ngosuku, shiya ikheshi bese usebenzisa izitebhisi, bese ufaka izipuni ezi-3 ze-oat bran ngosuku.

• Ukudla okuvunyelwe: zonke izinhlobo zokudla ziyavunyelwa, kepha imikhiqizo ephelele kufanele inikezwe kuqala futhi kuphoqelekile ukuthi udle izabelo ezintathu zezithelo ngosuku.
• Ukudla okwenqatshelwe: akukho okungavunyelwe, ungaba nokudla okujwayelekile.

Kulokhu kudla kuyadingeka ukuphuza okungenani amalitha amabili amanzi ngosuku ukuqinisekisa ukusebenza kahle kwamathumbu nokuqeda ubuthi. Ezinye iziphuzo ezivunyelwe itiye, ikhofi ngaphandle koshukela noma iswidi ne-zero soda, ngokulinganisela.

Imenyu yesibonelo yesigaba sokuzinza

Esigabeni sokuzinza, ungaba nokudla okujwayelekile, okufana nalokhu:

• Ukudla kwasekuseni: 1 ingilazi yobisi olunamafutha noma i-yogurt egayiwe + 1.5 ikholamu lesobho le-oat bran + izingcezu ezi-2 zesinkwa esiphelele noshizi okhanyayo wama-minas.
• Isiphuzo sasekuseni: 1 ipheya + ama-cracker ama-4 noma ama-chestnuts ama-3 + nocezu olulodwa lwekhabe.
• Isidlo sasemini sasemini: I-120 g yenyama + i-4 col yesobho lelayisi + i-2 col yesobho likabhontshisi + isaladi eluhlaza + 1 i-orange
• Isidlo sasemini: 1 i-yogurt enamafutha aphansi + i-1.5 col yesobho le-oat bran + i-toast ephelele ye-4 ne-ricotta.

Kubalulekile ukukhumbula ukuthi ukudla kwe-Dukan kunemingcele futhi kungadala ukukhukhumala, isiyezi kanye nobuthakathaka, ngaphezu kokungabheki ukufundiswa kabusha kokudla, okusiza ukuzuza kwesisindo ngemuva kokudla. Ngakho-ke ukuba nguyena okunconywa kakhulu ukwehlisa isisindo ukuya kusazi sokudla bese ulandela imihlahlandlela yakhe.

Isigaba 4: konke ukudla kuvunyelwe

Isigaba 4: ukukhetha kufanele kunikezwe ekudleni okuphelele

Funda ukuthi ungakwenza kanjani ukudla okusheshayo kwe-metabolism ukuze wehlise i-10 kg esikhathini esingaphansi kwenyanga.