Ukubuyekezwa Kokudla Kwe-Dukan: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Kuyini Ukudla KwamaDukan?
• Isebenza kanjani?
• Ukudla okufanele kufakwe futhi kugwenywe
• Isigaba sokuhlasela
• Isigaba Sezikebhe
• Isigaba sokuhlanganisa
• Isigaba sokuzinzisa
• Izinhlelo Zokudla Ezisampula
• Isigaba sokuhlasela
• Ukudla kwasekuseni
• Isidlo sasemini
• Isidlo sakusihlwa
• Isigaba Sezikebhe
• Ukudla kwasekuseni
• Isidlo sasemini
• Isidlo sakusihlwa
• Isigaba sokuhlanganisa
• Ukudla kwasekuseni
• Isidlo sasemini
• Isidlo sakusihlwa
• Ingabe Kusekelwe Ebufakazini?
• Ingabe Iphephile Futhi Iyasimama?
• Okusemqoka

Amaphuzu Okudla Kwe-Healthline: 2.5 koku-5

Abantu abaningi bafuna ukunciphisa isisindo ngokushesha.

Kodwa-ke, ukulahleka kwesisindo okusheshayo kungaba nzima ukukufeza futhi kube nzima kakhulu ukukugcina.

IDukan Diet ithi ikhiqiza ukwehla kwesisindo esisheshayo, unomphela ngaphandle kwendlala.

Kodwa-ke, ungazibuza ukuthi ngabe lokhu kudla kungakusebenzela yini.

Lokhu ukubuyekeza okunemininingwane kweDukan Diet, kuchaza konke odinga ukukwazi.

• Amaphuzu esewonke: 2.5
• Ukushesha kwesisindo: 4
• Ukwehla kwesisindo sesikhathi eside: 2
• Kulula ukulandela: 2
• Izinga lokudla okunempilo: 2

UMQONDO OBALULEKILE: I-Dukan Diet iyinkimbinkimbi, isusa ukudla okuningi okunempilo, ingadala ukukhathazeka kwezempilo ngenxa yokuqukethwe kwayo okunamaprotheni amaningi, futhi mhlawumbe ayisona isisombululo sesikhathi eside sokunciphisa umzimba.

Kuyini Ukudla KwamaDukan?

I-Dukan Diet iphrotheyini ephezulu, i-low-carb yokudla kwesisindo ehlukaniswe izigaba ezine.

Yenziwe nguDkt Pierre Dukan, udokotela waseFrance ogxile ekuphathweni kwesisindo.

UDkt Dukan wakha ukudla ngeminyaka yama-1970s, egqugquzelwa yisiguli esikhuluphele esithe angayeka ukudla noma yikuphi ukudla ukuze anciphise isisindo, ngaphandle kwenyama.

Ngemuva kokubona eziningi zeziguli zakhe zithola imiphumela emangazayo yokwehlisa isisindo ekudleni kwakhe, uDkt Dukan washicilela Ukudla KwamaDukan ngo-2000.

Le ncwadi yagcina ikhishwe emazweni angama-32 futhi yathengiswa kakhulu. Kubikwa ukuthi yasiza abantu ukuthola isisindo esisheshayo, esilula ngaphandle kwendlala.

I-Dukan Diet yabelana ngezici ezithile ze-high-protein, low-carb iStetman Diet, kanye ne-Atkins Diet.

I-Dukan Diet iphrotheyini ephezulu, i-carb ephansi yokudla kwesisindo okuthiwa ikhiqiza ukwehla kwesisindo ngokushesha ngaphandle kwendlala.

Isebenza kanjani?

I-Dukan Diet iqala ngokubala isisindo somgomo wakho - esibizwa ngokuthi isisindo sakho "seqiniso" - ngokususelwe eminyakeni yakho, umlando wokuncipha, nezinye izinto.

Uhlala isikhathi esingakanani esigabeni ngasinye kuya ngesisindo osidingayo ukwehla ukuze ufinyelele isisindo sakho "seqiniso".

Lezi yizigaba ezine zokudla kwamaDukan:

1. Isigaba sokuhlasela (izinsuku ezingu-1-7): Uqala ukudla ngokudla amaprotheni angenamkhawulo kanye nezipuni eziyi-1.5 ze-oat bran ngosuku.
2. Isigaba Se-Cruise (izinyanga eziyi-1-12): Enye iphrotheni elinciphile ngelinye ilanga elinamaprotheni amancane kanye nemifino engeyona isitashi ngokulandelayo, kanye nezipuni ezimbili ze-oat bran nsuku zonke.
3. Isigaba sokuhlanganisa (izinsuku ezi-5 ngephawundi ngalinye elahlekile ngezigaba 1 no-2): Amaprotheni angenamkhawulo nama-veggies, amanye ama-carbs namafutha, usuku olulodwa lwe-protein epholile masonto onke, izipuni ze-2.5 ze-oat bran nsuku zonke.
4. Isigaba sokuzinzisa (esingapheli): Landela imihlahlandlela yesiGaba sokuQiniseka kepha uxegise imithetho inqobo nje uma isisindo sakho sihlala sizinzile. I-oat bran inyuselwa ku-3 wezipuni ngosuku.

Njengoba kukhonjisiwe ngenhla, indlela yokudla ihlukaniswe izigaba ezimbili zokwehlisa isisindo kanye nezigaba ezimbili zokunakekelwa.

I-Dukan Diet inezigaba ezine. Isikhathi ngasinye sincike ekutheni udinga ukwehlisa isisindo esingakanani.

Ukudla okufanele kufakwe futhi kugwenywe

Isigaba ngasinye seDukan Diet sinendlela yaso yokudla. Nakhu ovunyelwe ukukudla ngesikhathi ngasinye.

Isigaba sokuhlasela

Isigaba sokuhlaselwa ngokuyinhloko sisekelwe ekudleni okuphezulu kwamaprotheni, kanye nokungeziwe okumbalwa okunikeza ama-calories amancane

• Inyama yenkomo, inyama yenkomo, inyamazane, inyathi neminye imidlalo
• Ingulube ethembele
• Izinkukhu ngaphandle kwesikhumba
• Isibindi, izinso nolimi
• Inhlanzi ne-shellfish (zonke izinhlobo)
• Amaqanda
• Imikhiqizo yobisi engewona amafutha (ivinjelwe ama-ounces angama-32 noma i-1 kg ngosuku), njengobisi, iyogathi, i-cottage shizi, ne-ricotta
• Tofu futhi tempeh
• Seitan, indawo yenyama eyenziwe nge-gluten kakolweni
• Okungenani izinkomishi eziyi-6.3 (1.5 amalitha) wamanzi ngosuku (okuphoqelekile)
• 1.5 wezipuni (9 amagremu) we-oat bran nsuku zonke (kuyimpoqo)
• Iziswidi zokufakelwa ezingenamkhawulo, ama-noodle e-shirataki, ne-gelatin yokudla
• Amanani amancane kalamula kalamula namakhukhamba
• 1 ithisipuni (5 ml) kawoyela nsuku zonke yamapeni okugcoba

Isigaba Sezikebhe

Lesi sigaba siyashintshana phakathi kwezinsuku ezimbili.

Ngosuku lokuqala, ama-dieters avinjelwe ekudleni okuvela esigabeni sokuhlaselwa. Ngosuku lwesibili, bavunyelwe ukudla kwesigaba sokuhlasela kanye nemifino elandelayo:

• Isipinashi, i-kale, ulethisi neminye imifino enamaqabunga
• I-Broccoli, ukholifulawa, iklabishi namahlumela aseBrussels
• Upelepele wensimbi
• I-asparagus
• Ama-Artichokes
• Isitshalo seqanda
• Ukhukhamba
• Isilimo esidliwayo esinamagatsha anamanzi
• Utamatisi
• Amakhowe
• Obhontshisi abaluhlaza okotshani
• Anyanisi, amalikhi, nama-shallots
• Isikwashi se-Spaghetti
• Ithanga
• Itheniphu
• 1 ukukhonza izaqathe noma ama-beet nsuku zonke
• 2 wezipuni (12 amagremu) we-oat bran nsuku zonke (kuyimpoqo)

Ayikho eminye imifino noma izithelo ezivunyelwe. Ngaphandle kwethisipuni eli-1 (5 ml) kawoyela ekugqokeni isaladi noma okokufaka amafutha, akukho mafutha okufanele engezwe.

Isigaba sokuhlanganisa

Ngalesi sigaba, ama-dieters ayakhuthazwa ukuthi ahlanganise futhi afanise noma yikuphi ukudla okuvela ezigabeni zokuhlaselwa nezesikebhe, kanye nokulandelayo:

• Izithelo: Ukunikezwa kwezithelo ngosuku, njengenkomishi eyi-1 (amagremu ayi-100) amajikijolo noma ibhece eliqoshiwe; i-apula elilodwa eliphakathi, i-orange, ipheya, ipentshisi, noma umpe; noma ama-kiwis amabili, ama-plums noma ama-apricot.
• Isinkwa: Izingcezu ezimbili zesinkwa sokudla okusanhlamvu ngosuku, nenani elincane lebhotela elinamafutha ancishisiwe noma ukusabalala.
• Ushizi: Ukukhishwa okukodwa koshizi (ama-1.5 ounces noma ama-gramu angama-40) ngosuku.
• Isitashi: Ukuphakelwa okungu-1-2 kwesitashi ngesonto, njengama-ounces ayi-8 (ama-gramu angama-225) we-pasta nokunye okusanhlamvu, ummbila, ubhontshisi, imidumba, irayisi, noma amazambane.
• Inyama: Wosa inyama yemvu, ingulube noma ham izikhathi 1-2 ngesonto.
• Ukudla kokugubha: “Izidlo ezimbili zokubungaza” ngeviki, kufaka phakathi i-appetizer eyodwa, isidlo esisodwa esikhulu, i-dessert eyodwa nengilazi eyodwa yewayini.
• Ukudla kwamaprotheni: Usuku olulodwa "lwamaprotheni amsulwa" ngesonto, lapho kuphela ukudla okuvela eSigabeni Sokuhlasela okuvunyelwe khona.
• Oat bran: 2.5 wezipuni (15 amagremu) we-oat bran nsuku zonke (kuyimpoqo).

Isigaba sokuzinzisa

Isigaba sokuzinzisa yisigaba sokugcina sokudla kwamaDukan. Konke kumayelana nokugcina ukuthuthuka okutholakele ngezigaba zangaphambilini.

Akukho kudla okungavunyelwe ngokuphelele, kepha kunemigomo embalwa okufanele ilandelwe:

• Sebenzisa iSigaba Sokuhlanganisa njengohlaka oluyisisekelo lokuhlelela ukudla.
• Qhubeka nokudla usuku olulodwa lokudla “kwamaprotheni amsulwa” masonto onke.
• Ungalokothi uthathe ilifti noma izitezi ezizihambelayo lapho ungahamba ngezitebhisi.
• I-oat bran ngumngani wakho. Thatha izipuni ezintathu (17.5 amagremu) nsuku zonke.

IDukan Diet ivumela ukudla okunothe amaprotheni esigabeni sokuqala kanye namaprotheni anemifino kwesesibili. Ingeza izingxenye ezilinganiselwe zama-carbs namafutha esigabeni sesithathu, nemikhombandlela yokukhululeka esigabeni sokugcina.

Izinhlelo Zokudla Ezisampula

Nazi izinhlelo zesampula zokudla zezigaba ezintathu zokuqala zeDukan Diet:

Isigaba sokuhlasela

Ukudla kwasekuseni

• I-cottage shizi engewona amafutha enezipuni eziyi-1.5 (9 amagremu) we-oat bran, isinamoni noshukela obambele
• Ikhofi noma itiye elinobisi olungenawo amafutha noshukela obambele
• Amanzi

Isidlo sasemini

• Inkukhu eyosiwe
• Ama-noodle eShirataki aphekwe ku-bouillon
• I-gelatin yokudla
• Iced itiye

Isidlo sakusihlwa

• I-steak ehlanzekile nemfanzi
• I-gelatin yokudla
• Ikhofi le-decaf noma itiye elinobisi olungenawo amafutha noshukela obambele
• Amanzi

Isigaba Sezikebhe

Ukudla kwasekuseni

• Amaqanda amathathu aqhuqhile
• Utamatisi osikiwe
• Ikhofi elinobisi olungenawo amafutha noshukela obambele
• Amanzi

Isidlo sasemini

• Inkukhu eyosiwe kwimifino exubile ene-vinaigrette enamafutha aphansi
• I-yogurt yamaGrikhi, izipuni ezi-2 (amagremu ayi-12) we-oat bran kanye noshukela obambele
• Iced itiye

Isidlo sakusihlwa

• Isikhumba sesalmon ebhakwe
• I-broccoli eshubile nekholifulawa
• I-gelatin yokudla
• Ikhofi le-Decaf elinobisi olungenawo uwoyela noluthatha indawo kashukela
• Amanzi

Isigaba sokuhlanganisa

Ukudla kwasekuseni

• I-omelet eyenziwe ngamaqanda amathathu, 1.5 ounces (40 amagremu) koshizi nesipinashi
• Ikhofi elinobisi olungenawo amafutha noshukela obambele
• Amanzi

Isidlo sasemini

• Isamishi laseTurkey ezincekeni ezimbili zesinkwa sikakolweni ophelele
• 1/2 indebe (81 amagremu) we-cottage shizi enezipuni ezimbili (12 amagremu) we-oat bran, isinamoni noshukela obambele
• Iced itiye

Isidlo sakusihlwa

• Ingulube eyosiwe
• I-zucchini eyosiwe
• 1 i-apula eliphakathi
• Ikhofi le-Decaf elinobisi olungenawo uwoyela noluthatha indawo kashukela
• Amanzi

Ukudla ekudleni kwe-Dukan kufaka inyama eningi, imifino, i-oat bran, itiye nekhofi.

Ingabe Kusekelwe Ebufakazini?

Akukho lucwaningo oluningi lwekhwalithi olutholakalayo kuDukan Diet.

Kodwa-ke, olunye ucwaningo olwenziwe kwabesifazane basePoland abalandela iDukan Diet luveze ukuthi badla cishe ama-calories ayi-1 000 no-100 amagremu wamaprotheni ngosuku ngenkathi belahla amakhilogremu angama-33 (15 kg) emasontweni ayi-8-10 ().

Ngokwengeziwe, ucwaningo oluningi lukhombisa ukuthi okunye okunama-protein amaningi, ukudla okune-carb ephansi kunezinzuzo ezinkulu zokwehlisa isisindo (,,,,,,).

Kunezici eziningana ezinikela emiphumeleni ezuzisayo yamaprotheni esisindweni.

Okunye ukwanda kwama-calories ashisiwe ngesikhathi se-gluconeogenesis, inqubo lapho amaprotheni namafutha aguqulwa abe yi-glucose lapho ama-carbs evinjelwe futhi ukudla kwamaprotheni kuphakeme ().

Izinga lomzimba wakho libuye likhuphuke kakhulu ngemuva kokudla amaprotheni kunangemuva kokudla ama-carbs noma amafutha, likwenza uzizwe ugcwele futhi wanelisekile (,).

Ngaphezu kwalokho, amaprotheni anciphisa i-hormone yokulamba i-ghrelin futhi andise ama-hormone amaningi okugcwala - ukuze ugcine usudla kancane (,,,).

Kodwa-ke, i-Dukan Diet yehlukile ekudleni okuningi okuhlobene okunamaprotheni amaningi ngoba kuvimbela kokubili ama-carbs namafutha. Kuyindlela yokudla okunamaprotheni amaningi, i-carb ephansi kanye namafutha amancane.

Isizathu sokukhawulela amafutha ku-carb ephansi, ukudla okunamaprotheni amaningi awusekelwe kwisayensi.

Kokunye ukuhlola, abantu abadle amanoni nge-protein ephezulu, ukudla okuphansi kwe-carb bashise isilinganiso sama-calories angaphezu kwama-69 kunalabo abagwema amafutha futhi ().

Izigaba zokuqala zeDukan Diet nazo zine-fiber encane, noma ngabe ukuphakelwa kwansuku zonke kwe-oat bran kuphoqelekile.

Ukuphakelwa kwezipuni eziyi-1.5-2 (9-12 amagremu) we-oat bran kuqukethe ngaphansi kuka-5 gramu wefayibha, okuyimali encane kakhulu enganikeli ngezinzuzo eziningi zezempilo zokudla okune-fiber ephezulu (,).

Ngaphezu kwalokho, imithombo eminingi enempilo ye-fiber, efana nama-avocado namantongomane, ayifakiwe ekudleni ngoba kubhekwa njengamafutha amaningi kakhulu.

Yize kungekho zifundo ezisezingeni eliphakeme ezenziwe ekudleni kwamaDukan uqobo, ubufakazi obanele busekela indlela enamaprotheni aphezulu, ephansi ye-carb ekwehliseni isisindo.

Ingabe Iphephile Futhi Iyasimama?

Ukuphepha kweDukan Diet akukaze kufundwe.

Kodwa-ke, ukukhathazeka kugcwele ngokudla okuphezulu kwamaprotheni - ikakhulukazi umthelela wawo ezinso nasempilweni yamathambo (,).

Esikhathini esedlule, bekukholelwa ukuthi ukudla amaprotheni amaningi kungaholela ekulimaleni kwezinso.

Kodwa-ke, ucwaningo olusha luye lwathola ukuthi ukudla okunama-protein amaningi akulimazi kubantu abanezinso ezinempilo (,,).

Lokho kusho ukuthi, abantu abavame ukwakha amatshe ezinso bangabona isimo sabo siba sibi ngokudla kakhulu amaprotheni ().

Impilo yamathambo ngeke yehle ekudleni okunamaprotheni amaningi, inqobo nje uma udla imifino nezithelo ezine-potassium ephezulu ().

Eqinisweni, ucwaningo lwakamuva luphakamisa ukuthi ukudla okunama-protein amaningi kunomthelela omuhle empilweni yethambo (,).

Abantu abanezinkinga zezinso, i-gout, isifo sesibindi noma ezinye izifo ezinzima kufanele bakhulume nodokotela ngaphambi kokuqala ukudla okunamaprotheni amaningi.

Khumbula ukuthi imithetho eyinkimbinkimbi yokudla kanye nemvelo ekhawulelayo kungenza kube nzima ukuyilandela.

Yize iningi labantu lizolahlekelwa isisindo ezigabeni ezimbili zokuqala, ukudla kuyancipha - ikakhulukazi ezinsukwini “zamaprotheni amsulwa”.

Ukudla futhi kudikibalisa ukudla okunamafutha aphezulu okungaba kuhle empilweni yakho. Kubandakanya amafutha ezilwane nezitshalo kwenza ukudla okunama-carb aphansi kube nempilo, kujabulise kakhudlwana futhi kube lula ukulandela esikhathini esizayo.

Ukudla kwe-Dukan mhlawumbe kuphephile kubantu abaningi, kepha labo abanezimo ezithile zezempilo bangafuna ukukugwema. Imikhawulo yayo ekudleni okunamafutha amaningi kungenzeka ingalungeli impilo yakho.

Okusemqoka

Ngokuvumelana nokushiwo kwayo, i-Dukan Diet eneprotheni ephezulu ingakhiqiza ukunciphisa umzimba ngokushesha.

Kodwa-ke, inezici eziningana ezingenza kube nzima ukugcina isikhathi eside.

Ekupheleni kosuku, kungukudla okusheshayo kokunciphisa umzimba okusebenzayo, kepha kuyakuphoqa ukuthi ugweme ukudla okuningi okunempilo ngokungadingekile.