Abincin Ducan - 5 kilogiram a cikin kwanaki 7

Matsakaicin abun cikin kalori na yau da kullun shine 950 Kcal.

Abincin Dukan ba abinci bane a ma'anarta kai tsaye (kamar buckwheat), amma tana nufin tsarin abinci (kamar abincin Protasov). Marubucin wannan tsarin abinci mai gina jiki, Bafaranshe Pierre Dukan, yana da shekaru sama da 30 yana gogewa game da kayan abinci, wanda hakan ya haifar da ingantacciyar hanyar rage nauyi.

Menu na abinci na Ducan ya dogara ne akan abinci mai yawan furotin da ƙarancin carbohydrates, kamar kifi, nama maras kyau da ƙwai. Ana iya amfani da waɗannan samfuran ba tare da hani ba a cikin kashi na farko na abinci. Protein low-carbohydrate abinci ba ya ƙunshi adadin adadin kuzari kuma yana da kyau wajen rage yunwa. Siffar abincin marubucin ta iyakance tsawon lokacin kashi na farko zuwa bai wuce kwanaki 7 ba, in ba haka ba za a iya haifar da lalacewar da ba za a yarda da ita ba.

Wannan abincin ya dace daidai da yanayin rayuwar zamani, lokacin da ake buƙatar yin babban aiki da nutsuwa cikin yini, waɗanda ke da wahalar cimmawa a kan wasu ƙananan abincin-ƙananan carb (kamar cakulan).

Tsawancin abincin Ducan zai iya kaiwa watanni da yawa, kuma tsarin cin abinci ya bambanta sosai kuma asarar nauyi baya tare da damuwa ga jiki. Kuma irin wannan lokaci mai tsawo, jiki yakan saba da sabon abinci, na yau da kullun, watau metabolism ya daidaita.

Janar Bukatun abinci na Dr. Ducan:

• kowace rana kana buƙatar sha aƙalla lita 1,5 na ruwa na yau da kullun (wanda ba shi da ƙanshi da kuma ba shi da ƙanshi)
• kowace rana ƙara oat bran zuwa abinci (adadin zai dogara ne da matakin abincin);
• yi atisayen safe kowace rana;
• yi akalla tafiya na minti 20 a cikin iska mai tsabta kowace rana.

Abincin Ducan ya ƙunshi matakai masu zaman kansu guda huɗu, kowannensu yana da takamaiman buƙatu don abinci da samfuran da aka yi amfani da su. A bayyane yake cewa inganci da inganci zai dogara ne akan cikakken cikakken yarda da buƙatun a duk matakan abinci:

• lokaci harin;
• mataki canzawa;
• lokaci anchoring;
• lokaci karfafawa.

Kashi na farko na abincin Ducan - “hari”

Matakin farko na abincin yana da alamun raguwar ƙimar girma da rage nauyi. Mataki na farko yana da mafi tsananin buƙatun menu kuma yana da matukar kyawawa don cika dukkan su ba tare da ɓata lokaci ba, saboda yawan asarar nauyi a cikin dukkanin abincin an ƙaddara a wannan matakin.

A matsayin wani ɓangare na menu a wannan mataki, ana ba da fifiko ga samfurori tare da babban abun ciki mai gina jiki - waɗannan su ne kayan dabba da kuma adadin madara mai yalwaci tare da ƙananan abun ciki (marasa mai).

A wannan matakin, jiri, bushewar baki da sauran alamun lalacewar lafiya suna yiwuwa. Wannan yana nuna cewa abincin yana aiki kuma asarar kitse na adipose yana faruwa. saboda tsawon wannan lokaci yana da tsayayyen lokaci kuma ya dogara da lafiyarka - idan jikinka bai yarda da irin wannan abincin ba, rage tsawon lokaci zuwa mafi karancin yiwu, idan kun ji daɗi, to ku ƙara tsawon lokacin zuwa iyakar ta sama a cikin zangon kiba:

• nauyin nauyi har zuwa 20 kilogiram - tsawon lokacin farko shine kwanaki 3-5;
• nauyi daga 20 zuwa 30 kg - tsawon lokaci shine kwanaki 5-7;
• nauyi fiye da kilogiram 30 - tsawon lokacin farko shine kwanaki 5-10.

Matsakaicin matsakaici matakin farko bai kamata ya wuce kwanaki 10 ba.

Abincin da aka ba da izini a cikin Ducan Diet Phase XNUMX:

• Tabbatar cin 1,5 tbsp / l na oat bran kowace rana;
• Tabbatar shan akalla lita 1,5 na ruwa na yau da kullun (wanda ba shi da carbon da ba ma'adinai) a kullum;
• naman saniya, naman doki, naman alade;
• kodan maraƙi da hanta;
• kaza marar fata da naman turkey;
• naman sa ko harshen maraƙi;
• kowane irin abincin teku;
• qwai;
• kowane kifi (dafa shi, dafa shi ko gasa shi);
• kayayyakin madara mara kyau;
• albasa da tafarnuwa;
• m (low-fat) naman alade;
• Zaki iya saka khal, gishiri, kayan kamshi da kayan yaji a abinci.

Duk abincin da aka yarda dashi a cikin abinci yayin rana za'a iya haɗuwa kamar yadda kuke so.

A farkon lokaci, ya kamata a cire shi:

• sugar
• Goose
• duck
• naman zomo
• alade

Kashi na biyu na tsarin abincin Dr. Ducan - “canzawa”

Wannan lokaci ya sami sunansa saboda tsarin abinci mai gina jiki, lokacin da menu daban-daban na abinci guda biyu “furotin” da “furotin tare da kayan lambu” madadin tare da tsawon lokaci. Idan nauyin da ya wuce bai wuce kilogiram 10 ba kafin fara abincin, za a iya tsawaita gajarta ko a taqaita shi a kowane lokaci. Samfurin za optionsu: :ukan:

• kwana daya na furotin - wata rana “kayan lambu + sunadarai”
• kwana uku “furotin” - kwana uku “kayan lambu + sunadarai”
• kwana biyar “sunadarai” - kwana biyar “kayan lambu + sunadarai”

Idan, kafin fara abincin, nauyin da ya wuce ya wuce kilogiram 10, to makircin canzawa kwanaki 5 zuwa 5 ne kawai (watau kwana biyar na “furotin” - kwana biyar na “kayan lambu + sunadarai”).

Tsawan lokaci na mataki na biyu na abincin Ducan ya dogara da nauyin da aka rasa yayin matakin farko na abincin bisa tsarin: 1 kilogiram na rage nauyi a matakin farko - kwanaki 10 a kashi na biyu na “sauyawa”. Misali:

• jimlar asarar nauyi a matakin farko 3 kilogiram - tsawon lokaci na biyu kwanaki 30
• asarar nauyi a matakin farko 4,5 kg - tsawon lokacin sauyawa kwanaki 45
• asarar nauyi a farkon matakin rage cin abinci kilogram 5,2 - tsawon lokacin canzawa kwanaki 52

A mataki na biyu, an daidaita sakamakon farko kuma abincin yana kusa da al'ada. Babban makasudin wannan matakin shine a hana yiwuwar dawo da kilogram da aka rasa a lokacin farko.

Menu na kashi na biyu na abinci na Ducan ya ƙunshi duk samfuran daga kashi na farko don ranar "furotin" da abinci iri ɗaya tare da ƙarin kayan lambu: tumatir, cucumbers, alayyafo, wake kore, radishes, bishiyar asparagus, kabeji, seleri. , eggplant, zucchini, namomin kaza, karas, beets, barkono - don rana bisa ga menu na "kayan lambu + sunadaran". Ana iya cin kayan lambu a kowane adadi da hanyar shiri - danye, dafaffe, gasa ko tururi.

Abincin da aka ba da izini a cikin Ducan Diet Phase II:

• dole a kowace rana ƙara 2 tbsp a abinci. tablespoons na oat bran
• wajabta kowace rana sha aƙalla lita 1,5 na ruwa na yau da kullun (wanda ba shi da ƙashi da kuma ba shi da ma'adinai)
• duk samfuran menu na lokacin "kai hari".
• babu kayan lambu
• cuku (abun mai kasa da 6%) - 30 gr.
• 'ya'yan itatuwa (inabi, cherries da ayaba ba a yarda ba)
• koko - 1 tsp
• madara
• sitaci - 1 tbsp
• gelatin
• cream - 1 tsp
• tafarnuwa
• ketchup
• kayan yaji, adjika, barkono mai zafi
• man kayan lambu don soyawa (a zahiri 3 ya sauke)
• gurnani
• gurasa - 2 yanka
• farin ko ruwan inabi ja - 50 g.

Kara samfuran kashi na biyu ba dole ba ne a haɗa su a matsayin samfurori daga mataki na farko - daga gare su zaka iya zaɓar kowane samfurori guda biyu kawai. A wannan yanayin, samfurori na kashi na farko, kamar yadda ya gabata, suna haɗuwa da sabani.

A karo na biyu ya kamata a cire:

• Shinkafa
• amfanin gona
• avocado
• masara
• m wake
• Peas
• dankali
• taliya
• wake
• masara

Mataki na uku na abincin Ducan - “ingantawa”

A lokaci na uku, nauyin da aka samu a farkon matakai biyu ya daidaita. An lasafta tsawon lokaci na uku na abincin, da kuma tsawon lokaci na biyu - gwargwadon nauyin da aka rasa yayin matakin farko na abincin (na kilogiram 1 na nauyin da ya ɓace a matakin farko - kwana 10 a cikin kashi na uku na “karfafawa”). Abincin ya fi kusa da yadda aka saba.

A mataki na uku, kuna buƙatar bin doka ɗaya: a cikin mako guda daya ya kamata a kashe a menu na farkon lokaci (ranar "furotin")

Abincin da aka ba da izini a cikin Dokar Dakan na Phase Na Uku:

• dole a kowace rana ƙara 2,5 tbsp. tablespoons na oat bran don abinci
• kowace rana dole ne dole ne ku sha aƙalla lita 1,5 na talakawa (tsayayyen da ba carbonated)
• duk samfuran menu na kashi na farko
• dukkan kayan lambu na menu na biyu
• 'Ya'yan itãcen marmari a kowace rana (ban da inabi, ayaba da cherries)
• 2 yanka burodi
• cuku mai mai mai yawa (40 g)
• zaka iya dankalin turawa, shinkafa, masara, wake, wake, taliya da sauran abinci mai kunshi - sau 2 a sati.

Kuna iya cin duk abin da kuke so sau biyu a mako, amma kawai maimakon abinci ɗaya (ko maimakon karin kumallo, ko abincin rana, ko abincin dare).

Mataki na hudu na abincin Ducan - “kwanciyar hankali”

Wannan lokacin ba shi da nasaba da abincin kansa - wannan abincin na rayuwa ne. Akwai ƙuntatawa guda huɗu kawai da kuke buƙatar bi:

1. kowace rana yana da mahimmanci a sha aƙalla lita 1,5 na ruwa na yau da kullun (wanda ba ƙamshi da ƙasa ba)
2. tabbata cewa an saka 3 tbsp a abinci a kowace rana. tablespoons na oat bran
3. kowace rana abincin furotin, kayan lambu da 'ya'yan itatuwa, wani yanki na cuku, yanka biredin guda biyu, kowane irin abinci guda biyu wanda yake dauke da yawan sitaci
4. dole ne a kashe ɗayan ranakun mako a menu daga farkon lokaci (ranar “furotin”)

Waɗannan ƙa'idodi masu sauƙi huɗu zasu kiyaye nauyin ku a cikin wasu iyakoki ta hanyar cin duk abin da kuke so na sauran kwanaki 6 na mako.

Abubuwan cin abincin Ducan

1. Mafi mahimmanci mahimmanci na abincin Ducan shine cewa ba'a dawo da fam ɗin da aka ɓata ba. Ko da komawa zuwa tsarin al'ada bayan cin abinci ba ya haifar da riba mai nauyi na kowane tsawon lokaci (kawai kuna buƙatar bin dokoki 4 masu sauƙi).
2. Amfani da abincin Ducan yana da girma sosai tare da alamun 3-6 kg a mako.
3. Restrictionsuntataccen abincin ya yi ƙasa ƙwarai, don haka ana iya aiwatar da shi a gida, lokacin cin abincin rana a wurin aiki, da cikin gidan gahawa da ma gidan abinci. Ko da giya an yarda da shi, don haka ba za ku zama baƙar fata ba, ana gayyatar ku zuwa ranar tunawa ko liyafar ƙungiya.
4. Abincin yana da lafiya kamar yadda zai yiwu - ba ya haɗa da amfani da kowane ƙari ko shirye-shiryen sunadarai - kowane samfurin sam sam yanayi ne.
5. Babu takurawa akan yawan abincin da ake cinye (ƙananan adadin abincin ne kawai zasu iya yin alfahari da wannan - buckwheat, abincin Montignac da abincin Atkins).
6. Babu takunkumi mai tsauri kan lokacin cin abinci - zai dace da waɗanda suka tashi da wuri da waɗanda suke son yin bacci.
7. Rage nauyi yana da mahimmanci daga farkon kwanakin abincin - kai tsaye kana da tabbaci kan tasirin sa sosai. Haka kuma, tasirin ba zai ragu ba, koda kuwa sauran abincin ba zasu iya taimaka muku ba (kamar yadda yake a cikin abincin likitanci).
8. Abincin yana da sauƙin bi - dokoki masu sauƙi ba sa buƙatar lissafin farko na menu. Kuma yawancin samfurori suna ba da damar nuna basirar kayan abinci (wannan ga waɗanda suke son dafa abinci da cin abinci).

Fursunoni na abincin Ducan

1. Abincin yana iyakance adadin mai. Yi magana da likitanka game da zaɓuɓɓukan abinci da ƙuntatawa. Zai iya zama dole a canza menu tare da ƙarin ƙarin ɗan ƙaramin kayan mai na kayan lambu (misali, zaitun).
2. Kamar kowane irin abinci, abincin Dr. Ducan bashi da cikakkiyar daidaituwa - sabili da haka, ya zama dole a ci gaba da shan ƙwayoyin bitamin da ma'adinai.
3. Sashi na farko na abincin yana da wahala sosai (amma tasirin sa shine mafi girma a wannan lokacin). A wannan lokacin, ƙara gajiya yana yiwuwa.
4. Abincin yana buƙatar cin abincin oat bran yau da kullun. Babu wannan samfurin a ko'ina - ana iya buƙatar oda tare da isarwa. Tabbas, a wannan yanayin, za a buƙaci sanya oda a gaba, la'akari da lokacin shirya tsari da bayarwa.

Amfani da abincin Ducan

An tabbatar da sakamako mai amfani ta hanyar aikin asibiti. Inganci a cikin wannan yanayin yana nufin tabbatar da nauyin da aka samu bayan tazara biyu: na farko daga watanni 6 zuwa 12 kuma na biyu daga watanni 18 zuwa shekaru 2 tare da sakamakon:

• daga 6 zuwa 12 watanni - 83,3% nauyi karfafawa
• daga watanni 18 zuwa shekaru 2 - 62,1% inganta nauyi

Bayanai sun tabbatar da ingancin abincin, saboda ko bayan shekaru 2 da cin abincin, kashi 62% na wadanda suka bi diddigin sun kasance cikin zangon da aka samu yayin cin abincin.