Abincin Ducan

Abincin Ducan wata dabara ce ta asarar nauyi ta zamani bisa cin abinci mai gina jiki mai yawa. Yin amfani da wannan tsarin wutar lantarki ba zai iya hana nauyin nauyi kawai ba, amma kuma kawar da nauyin nauyin 1,5 zuwa 50kg.

Ainihin annoba ta karni na 21, wacce ta bautar da mutane sama da miliyan dari uku a duniya, ita ce kiba. A cewar WHO, adadin masu kiba yana karuwa cikin sauri kowace shekara, wanda ke wakiltar barazanar zamantakewa ga rayuwar jama'a.

Idan ba ku ɗauki matakan da suka dace ba da nufin kawar da ƙarin kilogiram, kiba na iya haifar da sakamako masu zuwa: ci gaban ciwon sukari na nau'in 2, hauhawar jini, amosanin gabbai, osteochondrosis, cututtukan gallstone, angina, atherosclerosis na jijiyoyin bugun gini, haɓaka aikin gastrointestinal, danniya. aikin haifuwa, ƙara haɗarin fara ciwon zuciya, wahalar numfashi.

Nauyin da ba a sarrafa shi yana rage tsawon rayuwar mutum. Wannan shine dalilin da ya sa yana da mahimmanci don shiga yaki da karin fam a cikin lokaci mai dacewa, bayan saitin "m" 10-20kg. Daga cikin masu kiba sau da yawa tambaya "yadda za a rasa nauyi" daidai, ba tare da cutar da lafiya ba.

A halin yanzu, daya daga cikin hanyoyin da suka fi dacewa don magance kima mai kima shine abincin Dr. Ducane, wanda, ba kamar cin abinci na mono-diet ba, yana da nau'in abinci iri-iri kuma ya dace da masu son ci.

Overview

Ka'idar cin abinci na Dukan ya dogara ne akan cin abinci na furotin da ke cikin sauƙi a cikin jiki, wanda ke ba da gudummawa ga saurin asarar nauyi. Bugu da ƙari, a cikin aiwatar da asarar nauyi, ana tsaftace tsarin narkewa daga tarawa da gubobi da gubobi, da kuma inganta metabolism. Babban samfurori na wannan fasaha shine bran, kayan lambu, kifi maras nauyi, nama mai laushi (kaza, turkey).

A lokacin asarar nauyi, yana da mahimmanci a fara bincika jerin samfuran izini da aka haramta waɗanda zasu taimaka kusantar ko, akasin haka, kawar da asarar nauyi daga adadi mai daraja akan ma'auni.

Lokacin da ya zama dole don sauke 2-4 kg, an haɓaka abinci na musamman na Dyukan na kwanaki 7, wanda aka tsara don hanzarta metabolism don samun sakamako mai sauri. A lokaci guda, da kansa yana ƙara tsawon lokacinsa an haramta shi sosai, tunda yana iya haifar da mummunar cutarwa ga lafiya. Tare da kilogiram 5-10 na kiba, ya kamata ku kula da abinci na Dukan na wata daya, wanda ya haɗa da zubar da hankali a hankali, yayin da ake mutunta daidaitaccen abinci da motsa jiki.

Saboda gaskiyar cewa babu adadin adadin kuzari a cikin furotin low-carbohydrate abinci, daidai yake kashe jin yunwa, yana kula da babban aiki da maida hankali yayin rana.

Don inganta tasirin asarar nauyi, yayin da ake bin abinci na Dukan, ya kamata a bi waɗannan buƙatu:

• yin motsa jiki na safe kowace rana, yin tafiya na akalla 20 na minti daya;
• ƙara ruwa mai tsabta zuwa 2l kowace rana;
• sun haɗa da abinci na yau da kullun na oat bran, yayin da adadin su ya dogara kai tsaye akan matakin abinci.

Bisa ga binciken, tasiri na rasa nauyi ta wannan hanya an tabbatar da shi ta hanyar kwararru. A matsayinka na mai mulki, asarar nauyi ya bambanta daga 0,5 zuwa 30kg ko fiye, yayin da a cikin 83,3% na lokuta, bayan watanni 6-12 sun wuce, bayan ƙarshen rabon furotin, daidaitawar nauyi yana faruwa.

Tsawon lokacin abincin ya dogara da nauyin da ya wuce kima da halayen mutum na kwayoyin halitta.

Ta hanyar nau'in sinadaran da ake amfani da su na hanyar gina jiki sune nau'ikan:

• Abincin nama na Dyukan;
• mai cin ganyayyaki.

Hanyar ci gaba na abinci mai gina jiki don ducane ta ƙunshi matakai huɗu:

• "Harin";
• "Alternating" ko "Cruise";
• "Gyara" ko "Karfafawa";
• "Tsarin gwiwa".

Kowane mataki yana da nasa menu, tsawon lokaci, jerin samfuran da aka haramta da karɓuwa.

Abũbuwan amfãni da rashin amfani da fasaha

Abincin Dyukan ya ƙunshi amfani da sinadarai masu lafiya na halitta kawai waɗanda ke wadatar da jiki tare da mahimman bitamin da ma'adanai. Duk da haka, wannan tsarin wutar lantarki yana da wasu ribobi da fursunoni, contraindications waɗanda suke da mahimmanci a yi la'akari da aiwatar da asarar nauyi.

Amfanin fasaha

1. Tabbatar da nauyi da kuma kiyaye sakamakon na dogon lokaci.
2. Tsaro.
3. Babban inganci. Tare da girmamawa ga abinci da bukatun asali, asarar nauyi a kowane mako zai kasance daga 1,5 zuwa 6kg.
4. Babu ƙuntatawa akan adadin abincin da aka cinye da lokacin cin abinci.
5. Mahimmancin asarar nauyi daga farkon kwanakin.
6. A fadi da jerin kayayyakin, da yin amfani da wanda damar ba kawai don rasa nauyi da sauri da kuma zafi, amma kuma shirya dadi dafuwa masterpieces ba tare da hadaya siffar.

Abincin gina jiki Dyukana yana kawar da yiwuwar yin amfani da abubuwan da ake amfani da su na musamman don asarar nauyi, wanda ke da mummunar tasiri a jiki.

Abincin Pierre Ducane, a tsakanin sauran hanyoyin sauke nauyin nauyi, yana da fasali na musamman - yana ba ku damar aiwatar da shi a gida, a wurin aiki, a balaguron kasuwanci, a wurin shakatawa ko ma a cikin gidan abinci. Don yin wannan, ya isa ya san samfuran da aka yarda a cikin matakai.

Fursunoni na gina jiki rage cin abinci

1. Abincin mai iyaka iyaka. A lokaci guda, ƙarancinsu a cikin jiki yana iya haifar da tabarbarewar yanayin fata, haɓakar atherosclerosis, rushewar metabolism na cholesterol, hana aikin haihuwa, da tabarbarewar tsarin jijiya.
2. Rashin daidaituwa na abinci, buƙatar yin amfani da ɗakunan bitamin-ma'adinai a duk tsawon lokacin asarar nauyi.
3. Matsalolin jarabar kwayoyin halitta zuwa sabon abinci, sakamakon haka, yana rage tasirin mutum, yana ƙara gajiya.

Abincin Dyukan, ba tare da kasawa ba, ya haɗa da yin amfani da hatsi na yau da kullum.

Sau da yawa a wurare masu nisa daga birni na iya fuskantar matsaloli tare da siyan wannan samfur, wanda shine dalilin da ya sa kafin ka fara rasa nauyi, dole ne ka fara tara su. Wannan zai kawar da dogaro da sauke kilogram akan lokacin isar da bran.

Ra'ayoyin masana da contraindications

Idan aka yi la'akari da ra'ayoyin likitoci, ƙarfin dabarar Dr. Dukan sune:

• wani tsani mai kyau wanda aka tsara, wato kasancewar matakan "ƙarfafa" da "kwantar da hankali", wanda ke taimakawa wajen riƙe da alamun nauyin da aka sauke;
• ƙananan tashin hankali na shirin, saboda wannan, a cikin hanyar wucewar hanyar, mutum yana fuskantar danniya kaɗan;
• bukatar aikin jiki;
• rashin lokaci "X", bayan haka an hana cin abinci.

Za a iya danganta bangarorin da ke da rauni na abinci ga rashin daidaituwa a cikin abincin, sakamakon haka, raguwar rigakafi.

Dukan abũbuwan amfãni daga wannan dabara da kuma m reviews na rasa nauyi, da Dukan makirci ne contraindicated a cikin mutanen da ke da wadannan cututtuka:

• gazawar koda;
• hydronephrosis;
• cholecystitis;
• hauhawar jini;
• dandano;
• matsaloli tare da tsarin zuciya;
• ciwon ciki;
• dyskinesia na hanji;
• pyelonephritis;
• atherosclerosis;
• cholelithiasis.

Bugu da ƙari, ba a so sosai cewa ana amfani da abinci na Dyukan Lebedev a lokacin samartaka ko mutanen da aikinsu ke da alaƙa da ƙara yawan aikin tunani da hankali (misali, likitoci, direbobi).

A cikin yanayin yin amfani da wannan fasaha don asarar nauyi, wajibi ne a dauki hoto kafin da kuma bayan wucewarsa, wannan zai taimaka wajen tantance tasirin abincin gina jiki a ƙarshen matakin daidaitawa.

Kafin fara asarar nauyi, ya zama dole don ƙayyade ma'auni mafi kyau, dangane da halaye na tsarin jiki, jinsi, shekaru, tsawo, da kuma matakin aikin yau da kullum.

Wannan zai taimaka tsarin da aka tsara na musamman - ƙididdigar abinci na Dukan.

Bari mu yi la'akari dalla dalla-dalla matakan da wannan fasaha ta ƙunshi, tsawon lokacin su, menu na kowace rana, jerin samfuran da aka yarda ko aka haramta don amfani yayin wucewarta.

Mataki # 1 - Hari

Mataki na farko na asarar nauyi ta hanyar furotin yana da saurin asarar nauyi da raguwar ƙararrawa. Daga cikin matakai guda hudu, matakin "Attack" yana da mafi girman buƙatun, wanda ya kamata a aiwatar da shi daidai, tunda a wannan lokacin ne aka ƙaddara yawan asarar nauyi a cikin duk abincin Dukan.

Sau da yawa a lokacin asarar nauyi, sababbin sababbin suna fuskantar matsalar yadda za a fara yaki da mummunar kilogram da abin da za ku iya ci a yayin cin abinci. Yi la'akari da waɗannan tambayoyin dalla-dalla.

"Harin" wani nau'i ne mai ƙarfi na jiki tare da furotin, wanda ke ba da gudummawa ga canje-canje a cikin metabolism da saurin sauƙi daga ajiyar mai. A cikin wannan lokaci, an ba da izinin haɗa abinci na furotin a cikin adadi marasa iyaka a cikin abincin. A lokaci guda, yana da mahimmanci a gasa duk jita-jita a kan gasa ko dafa abinci ga ma'aurata, ba tare da amfani da mai ba, wanda zai cire amfani da abinci mai yawan kalori daga menu.

Kashi na farko ya haramta cin abinci na shuka gaba ɗaya, yana hana amfani da gishiri da kayan yaji a cikin tsarin dafa abinci. Abinci na masu farawa yana ba da damar yin amfani da nama a cikin nau'i mai tsabta, abincin teku, kifi, danye da kuma dafaffen ƙwai, kayan madara mai laushi.

Sharuɗɗan wajibi don rasa nauyi a matakin "Attack" shine yin amfani da ƙwayar oat na ƙasa sau biyu aƙalla 1,5 Art. cokali a kowace rana da yawan abin sha, aƙalla 2l. ruwa a rana.

A matsayinka na mai mulki, mataki na Attack yana nuna yawan gajiya, rauni, rashin tausayi, hare-haren yunwa, mummunan yanayi da bushe baki. Abin da ya sa a wannan mataki bai kamata ku yi motsa jiki mai nauyi ba, ya isa ya iyakance kanku zuwa sauƙi mai sauƙi da tafiya.

Don guje wa gajiyar jiki a wannan lokacin, yana da mahimmanci a haɗa bitamin a cikin abinci.

Menu na lokaci na harin mako

Rana lamba 1

• karin kumallo - nama, tururi scrambled qwai, kofi ko shayi;
• abincin rana - gurasar bran, miya;
• shayi na rana - meringue ko cuku cuku casserole;
• abincin dare - kore ko ganye shayi, gasa nama.

Rana lamba 2

• karin kumallo - ruwan ma'adinai ko shayi, bran pancakes;
• abincin rana - dafaffen kwai, miya tare da nama maras kyau (nama, naman sa);
• high shayi - low mai yogurt;
• abincin dare - kifi kifi ko crustaceans.

Rana lamba 3

• karin kumallo - shayi, kifi, ƙwai masu ɓarna;
• abincin rana - madarar skimmed, cutlets kaza;
• Abincin rana - yogurt ko kefir, cuku gida;
• Abincin dare - clams ko gishiri gishiri.

Rana lamba 4

• karin kumallo - kore shayi, cuku mai narkewa, gurasar bran;
• abincin rana - miya;
• rana shayi - kofi, gida cuku casserole;
• abincin dare - naman zomo, steamed, kefir.

Rana lamba 5

• karin kumallo - yogurt, qwai Boiled guda biyu;
• abincin dare - kefir, hanta kaza ko kifi patties;
• abun ciye-ciye - naman alade naman alade ko cuku gida, madara mai ƙwanƙwasa;
• abincin dare - shayi na ganye, duck / Goose / turkey fillet, cuku mai narkewa.

Rana lamba 6

• karin kumallo - ƙwai masu ɓarna, kofi, sandunan kaguwa biyu;
• abincin rana - kaza mai kaza tare da naman nama;
• abincin rana - yogurt, bran;
• Abincin dare - gluten (2 tbsp), koren shayi, abincin teku.

Rana lamba 7

• karin kumallo - gida cuku casserole, kofi;
• abincin rana - gurasar bran, faski, miya kifi;
• abun ciye-ciye na rana - kayan zaki cuku mai haske, shayi;
• abincin dare - kefir ko madara mai madara, cutlets kaza.

Abincin da aka ba bisa ga Dukan ana iya daidaita shi, dangane da yanayin lafiya, wato, rage ta hanyar tattara menu na kwanaki 3. Misali, ana iya musanya abinci ko cin abinci iyakance sau 3 a rana. Don rarraba abinci, cibiyar sadarwa tana ba da jita-jita na musamman da aka tsara - "girke-girke na mataki na farko".

Tsawon lokacin "Attack" ya bambanta a cikin kwanaki 3-10 kuma ya dogara da nauyin nauyi: har zuwa 20 kg - 3-5 days, daga 20 zuwa 30 kg - 5-7 kwanaki, fiye da 30 kg - 7-10. kwanaki.

Yawancin jita-jita da aka halatta ana iya dafa su, duka akan hob, a cikin tanda, kuma a cikin jinkirin mai dafa abinci, mai dafa abinci, tukunyar jirgi biyu.

Mataki na 2 - Canzawa ko Cruising

Ɗaya daga cikin mahimman matakai na asarar nauyi bisa ga hanyar Dukan shine tafiye-tafiye. Asalin matakin yana cikin canjin furotin-kayan lambu, kwanakin furotin. Tsawon lokaci na lokaci na biyu ya dogara da nauyin da aka rasa a lokacin harin kuma an ƙaddara bisa ga lissafin: 1 kg na nauyin da aka rasa a matakin farko ya dace da kwanaki 10 a matakin Cruise.

Idan kana buƙatar sauke zuwa 10 kg, tsarin canji na furotin, furotin da kwanakin kayan lambu na iya zama 1: 1, 2: 2, 3: 3, fiye da 10kg - 5: 5. A cikin akwati na biyu, yana da mahimmanci don tuntuɓar. tare da likita tun da farko, tunda wannan tsarin yana da matukar tasiri a jiki, wanda zai iya haifar da tabarbarewar lafiyar mutum.

A lokaci guda, tsarin rasa nauyi zai ci gaba da sauri fiye da lokacin "Harin" kuma kawai rage gudu a sakamakon haka, yana samar da nauyin kilogiram 1 da aka sauke a mako daya.

Mafi aminci kuma mafi inganci jadawalin lokaci na Cruise shine rarraba 1: 1 ko 2: 2.

Mataki na biyu ya ware amfani da abinci mai sitaci, wato avocado, artichokes, dankali, masara, lentil, wake, wake, da shinkafa, hatsi da mai. An haramta shi sosai don cin mayonnaise, kayan zaki da wainar mai mai yawa. A lokaci guda, a lokacin tafiye-tafiye, an ba da izinin liyafar kayan lambu. Idan ya cancanta, ana iya yin su da maganin zafi (gasa, dafa).

Abubuwan da aka halatta don cin abinci akan lokacin Cruise: 80 g busassun ruwan inabi, 20 g cuku mai ƙarancin mai 5%, mustard, gherkins, 1 h. Cokali 3% cream, ruwan teku, 8 inji mai kwakwalwa. kaguwa sanduna, gelatin, tsp xnum koko, seleri, eggplant, zafi barkono, low-mai lactic acid kayayyakin, bran, radishes, bishiyar asparagus, salted kifi kifi, cheesecakes, kifi, m nama, tumatir, cucumbers, alayyafo, karas, beets, kabeji , koren wake, zucchini, namomin kaza, da duk abubuwan da ke cikin menu na harin.

Ba kamar kashi na farko ba, inda yawan amfani da furotin ya kasance da yawa marasa iyaka, mataki na 2 ya ƙunshi ɗaukar kayan lambu a cikin yanki kuma kawai gwargwadon abin da zai iya gamsar da jin yunwa.

Ganin da amfani Properties na hatsi bran, kuma musamman da ikon daura da kuma rayayye cire cholesterol, a mataki na canji yana da muhimmanci a ci su ba kasa da 2 Art. cokali a kowace rana.

Misalin canjin lokaci na menu na 1-1

Rana lamba 1

• karin kumallo - kofi, ƙwai qwai, karas, gurasar bran;
• abincin dare - low-fat steamed nama naman sa nama, miya kayan lambu;
• shayi na rana - shayi na ganye, cuku da wuri;
• abincin dare - sabo ne kayan lambu salatin, gasa nama.

Rana lamba 2

• karin kumallo - gida cuku casserole, kefir;
• abincin rana - hodgepodge;
• shayi na rana - kofi, sanwici tare da kifin gishiri mai sauƙi;
• abincin dare - madara mai ƙwanƙwasa ko yogurt, naman nama.

Rana lamba 3

• karin kumallo - yoghurt, ƙwai masu ɓarna, burodi
• abincin dare - miya ko nama / kayan lambu miya;
• shayi na rana - kofi, pancakes daga bran;
• abincin dare - salatin kayan lambu danye, cutlets kaza.

Rana lamba 4

• karin kumallo - shayi na ganye, ƙwai da ƙwai, Boiled beets;
• abincin rana - kifi gasa, bran;
• abincin rana - cheesecakes;
• abincin dare - miya tare da meatballs.

Rana lamba 5

• karin kumallo - salmon gishiri mai sauƙi, kofi, ƙwai mai dafa;
• abincin dare - "kabeji" salatin, naman turkey;
• rana shayi - gida cuku casserole, kefir 0%;
• abincin dare - cuku mai narkewa, kifi tare da kayan lambu, shayi.

Rana lamba 6

• karin kumallo - kofi, cuku da wuri;
• abincin rana - gurasar bran, kunne;
• abincin rana - salatin daga crustaceans ko mollusks;
• abincin dare - kifi kifi ko nama.

Rana lamba 7

• karin kumallo - fillet kaza, tumatir da salatin radish;
• abincin rana - miya tare da naman nama;
• abincin rana - cuku da wuri, kofi;
• abincin dare - zucchini jita-jita, kefir.

Babban makasudin mataki na biyu na asarar Ducane shine don adanawa da ƙarfafa sakamakon farko na farko, da kuma daidaita abincin da aka saba da shi, ba tare da yiwuwar dawo da kilogiram ɗin da aka sauke a lokacin "Harin".

Mataki na # 3 - "Gyara" ko "Harfafawa"

A lokacin kashi na uku, daidaitawar nauyi da daidaitawar tasirin da aka samu a lokutan baya yana faruwa. Tsawon lokacin wannan matakin yana ƙayyade adadin kilos da aka sauke yayin balaguron balaguro kuma an ƙaddara bisa la'akari da cewa kwanaki 1 na matakin ƙarfafawa yana faruwa akan kilogiram 10 na asarar nauyi.

Wani abin da ake buƙata don lokacin "Ƙarfafawa" shine a riƙe "protein" rana ɗaya a kowane mako, da kuma cin abinci kullum na 2,5 na cokali na oat bran da 1,5 na ruwa mai tsabta.

Wataƙila, a cikin lokuta huɗu na cin abinci na Dukan, mataki na uku shine mafi wahala, saboda jiki yana da "yo-yo sakamako" kuma jiki yayi ƙoƙari ya dawo da asarar kilos. Don haka, ana samun matsananciyar yunwa, ƙwaƙwalwar ƙwaƙwalwa tana raguwa, gajiya yana ƙaruwa, yawan kuzari yana raguwa, haɓakar farce yana raguwa, hankali ga sanyi da buƙatar haɓaka bacci.

Jerin samfuran da aka ba da izinin amfani da su yayin lokacin ƙarfafawa:

• 'ya'yan itatuwa, ba fiye da kashi ɗaya a kowace rana ba, sai dai ayaba, inabi;
• cuku mai ƙananan mai, zuwa 40 g;
• burodi, 2 yanka;
• zuma;
• yaji;
• wake, wake, lentil;
• shinkafa, masara;
• dankali;
• babban fayil

Bugu da ƙari, ana ba da izinin amfani da kayan lambu yau da kullum daga kashi na biyu da abinci mai gina jiki daga farkon, a cikin kowane haɗuwa, amma a cikin matsakaici. Matsakaicin girman hidimar bai wuce 220. Ana iya samun izinin girke-girke na ducans akan Intanet.

Babban fasalin mataki na "Consolidation" shine yiwuwar cin abinci sau ɗaya ko sau biyu a mako don abincin dare cikakken kowane abinci.

Yana da mahimmanci a bi ka'idoji guda biyu:

• Kada ku ci abinci fiye da ɗaya na farko, na biyu hanya da kayan zaki;
• lokaci tsakanin abincin biki ya kamata ya zama akalla 2 na yini.

Menu na kwanaki 7 don lokacin "Ƙarawa".

Rana lamba 1

• karin kumallo - shayi, cuku da wuri;
• abincin rana - gurasar hatsi, miya;
• shayi na rana - rhubarb;
• abincin dare - dafaffen dankali ko masara porridge, kaza cutlets.

Rana lamba 2

• karin kumallo - kofi, casserole tare da berries;
• abincin rana - gurasar bran, hodgepodge;
• abincin rana - cheesecakes;
• abincin dare - salatin kayan lambu, kaza fillet.

Rana lamba 3

• karin kumallo - cuku mai ƙananan mai, yogurt;
• abincin rana - miya kifi, kifi mai dafaccen kifi;
• shayi na rana - mousse kayan lambu;
• abincin dare - kefir, naman maraƙi.

Lambar ranar 4 (menu na ranar daga lokacin harin)

• karin kumallo - ƙwai qwai, kofi, zucchini;
• abincin rana - kaza mai kaza tare da naman nama;
• abincin rana - yogurt, bran;
• abincin dare - kore shayi, abincin teku.

Rana lamba 5

• karin kumallo - kofi, sanwicin naman alade;
• abincin rana - salatin, steamed naman sa cutlets;
• shayi na rana - berries;
• abincin dare - frunchoza, gasa kifi.

Ranar №6

• karin kumallo - cuku gida, kefir, gurasar bran;
• abincin rana - hodgepodge, salatin;
• abincin rana - cheesecakes;
• abincin dare - kayan lambu stew, shinkafa.

Rana lamba 7

• karin kumallo - sanwici tare da gishiri gishiri, koren shayi;
• abincin rana - kifi tare da kayan lambu;
• shayi na rana - goji berries;
• abincin dare - salatin, turkey yi.

A cikin abincin da ke sama, za ku iya yin gyare-gyare, da aka ba da izini da abinci da aka haramta, yayin da a mataki na "Consolidation" yana da mahimmanci don tabbatar da cewa wata rana a mako yana da cikakken furotin.

Mataki #4 - Tsayawa

Mataki na ƙarshe na cin abinci na Dukan shine Stabilization Stabilization, wanda ke ba da abinci ga rayuwa.

Yi la'akari da manyan iyakoki waɗanda suke da mahimmanci a yi la'akari da su a cikin tsarin samuwarsa.

1. Ruwa. Yin amfani da ruwa mai tsabta wanda ba carbonated kowace rana ya kamata ya zama akalla 1,5 l.
2. Wasanni Don kula da siffar da ƙwayar tsoka, ya kamata ku yi motsa jiki na safe kowace rana, ku tafi yawo a lokacin 0,5-2 hours, ɗauki akalla matakai 10 000 a rana.
3. Oat bran, dole ne a ƙara abinci a cikin adadin 3 Art. cokali / rana.
4. Ranar gina jiki. Sau ɗaya a cikin kwanaki 7, ya kamata a tsara iko bisa ga ka'idar kashi na farko.
5. Daidaitaccen abinci. Tabbatar ku ci yanki na cuku kullum, samfurin "sitaci" guda biyu, gurasa guda biyu, kayan lambu, 'ya'yan itatuwa da sinadaran gina jiki mai girma.
6. Matsakaici a cikin cin abinci.
7. Iyakance cin kifi, kuma yana da kyau a maye gurbinsa da sauran abincin teku.
8. Ka guji yanayi masu damuwa.

Yarda da waɗannan ka'idoji zai ba da damar daidaitawa da kiyaye sakamakon a cikin wasu iyakoki, wanda aka samu akan matakai uku. Ba kamar yawancin hanyoyin ba, mai da hankali kan yin amfani da samfuran mono-kayan, wanda babu shakka yana haifar da raguwar jiki, haɓaka sabon tsarin abinci na Dukan yana ba da damar ba kawai don cimma sakamakon da ake so ba tare da lalata lafiyar jiki ba, har ma don “cikakkun” shi tare da samfurori masu amfani. , da kuma a hankali daidaita shi zuwa .

Rushewa a lokacin abinci

Idan aka keta tsarin cin abinci mai dacewa bisa ga manufar Dukan, yakamata a aiwatar da ayyuka masu zuwa, waɗanda zasu ba da damar dawo da shirin asarar nauyi ba tare da rage tasirin sa ba:

• kwanaki biyu masu zuwa don yin furotin;
• ƙara tsawon lokacin "karye" na 'yan kwanaki;
• iyakance cin gishiri;
• ƙara yawan ruwa a kowace rana: ruwa - har zuwa lita 2, koren shayi - kofuna waɗanda 2;
• yin tafiya na awa daya a wannan lokacin;
• ƙara tsawon lokacin barci.

Yin biyayya da abubuwan da ke sama zai sa raguwa ya zama ƙasa da zafi, rage girman sakamakon rashin cin abinci kuma ba zai cutar da lafiya ba.

Hanyar kayan lambu bisa ga Dyukan

A cikin yanayin rashin amfani da kayan nama, an samar da tsarin asarar nauyi na musamman - abincin Dukan ga masu cin ganyayyaki, wanda ya haɗa da maye gurbin furotin da aka samo daga dabba tare da kayan lambu. A gaskiya ma, wannan dabarar ta bambanta da manufar "misali" ta hanyar cire kifi, nama, nama, tsiran alade da abincin teku daga menu.

A lokacin "Harin" a cikin abinci, ana bada shawarar mayar da hankali ga: cuku gida, yogurt, kefir, cuku mai ƙananan, tofu, okara, naman soya, madara 0%. A mataki na "Cruise" - namomin kaza, kabewa, alayyafo, broccoli, wake, kabeji, karas, eggplants, barkono da kayayyakin lactic acid. A mataki na "Kayyade" an yarda da yin amfani da duk wani nau'i na nau'i na biyu na farko, da kuma nau'in gurasa da yawa, raisins, prunes, shinkafa, buckwheat, oatmeal.

Domin kiyaye sakamakon da aka samu, a lokacin kwanciyar hankali mutum zai iya cin abinci na yau da kullum a cikin matsakaici.

Wani muhimmin yanayin don kashi na huɗu shine riƙe da furotin guda ɗaya a kowace mako, da kuma cin abinci na yau da kullum na 4 Art. l oat bran, 1,5-2l ruwa, motsa jiki.

FAQ

Abincin gina jiki yana da kyau ga maza?

An tsara fasahar Dukan don rasa nauyi kuma baya dogara da jinsi. Kyakkyawan abinci mai gina jiki bisa ga makirci, wasanni na yau da kullum za su rasa nauyi a hankali da kuma inganta jin dadi, a cikin maza da mata.

Zan iya cin kankana akan abincin Dukan?

A lokacin "Harin", "Cruise", "Consolidation" lokacin, ana bada shawara don guje wa cin 'ya'yan itace, ban da Goji berries da Rhubarb, wanda za'a iya ci daga lokaci na "Alternation". Wadannan 'ya'yan itatuwa suna da ƙananan abun ciki na sukari na halitta, suna da tasiri mai mahimmanci ga maƙarƙashiya kuma suna aiki a matsayin tushen antioxidants. Bayan rasa karin fam da kuma cimma manufa mai kyau, an ba da izinin hada da 'ya'yan itatuwa masu zuwa a cikin abinci: kankana, pear, mango, kiwi, melon, apples, peach, strawberries, raspberries.

Wane irin zaki ne zai yiwu akan abincin Dukan?

Sucralose, xylitol, aspartame, stevia.

Za a iya amfani da zuma a kan abincin Dukan?

An haramta shi sosai, tun da yake ya ƙunshi 100% na sukari, wanda ba a yarda da shi ba don ƙarawa a cikin abincin furotin a lokacin tsari da kuma bayan rasa nauyi.

Menene haɗarin abinci Dyukana?

A halin yanzu, wasu masana abinci mai gina jiki sun damu da cewa wannan hanyar ta rasa nauyi na iya haifar da rikice-rikice na rayuwa, wato, tare da yin amfani da abinci mai gina jiki kawai, ba za a iya shan bitamin mai-mai narkewa ba, wanda ke haifar da ƙarancin calcium a cikin jiki.

Ana ba da shawarar sosai don aiwatar da wannan tsarin abinci ga mutanen da ke fama da ciwon sukari mellitus, tunda tsarin haɗa sukari daga wasu 'ya'yan itace da kayan marmari yana da sauri fiye da lokacin da aka ɗauka cikin sigar sa mai tsabta. Abin da ya sa rashin yin la'akari da wannan abu zai iya haifar da mummunar yanayin marasa lafiya.

Maƙarƙashiya tare da abinci na Dyukana me za a yi?

A lokacin lokacin da kwayoyin halitta suka saba da sabon abinci, sau da yawa ana iya samun matsalar wahalar bayan gida.

Don kawar da irin wannan mummunan lamari, masana sun ba da shawarar:

• ƙara yawan ruwan da ake cinyewa kowace rana zuwa 2, yayin da yake da mahimmanci ga 35 min. sha ruwa 0,25-0,5l kafin cin abinci;
• akwai zaruruwa, alal misali, compote daga rhubarb;
• canza abincin, wato madadin furotin da furotin-kayan lambu kwana bisa ga makirci 1: 1;
• ƙara yawan wasanni, musamman, don mayar da hankali kan saurin tafiya da latsawa;
• hada man paraffin a cikin abinci.

Menene CATF a cikin Abincin Dyukan?

Sau da yawa ana samun raguwar "COM" a cikin hanyar gina jiki na asarar nauyi, yana nufin madara mai madara 1,5%.

Abincin Dyukan zai yiwu ga barasa?

An haramta amfani da abubuwan sha a cikin tsaftataccen tsari yayin aiwatar da asarar nauyi. Duk da haka, an yarda a yi amfani da su a cikin shirye-shiryen manyan jita-jita, miya, ba tare da murfin da aka rufe ba (har zuwa 3 tablespoons kowace rana) a matakin "Cruise". Wannan shi ne saboda gaskiyar cewa a lokacin lokacin dumama barasa ya ƙafe, yana barin ƙamshi kawai.

Wane irin cuku zai iya kasancewa akan abincin Dukan?

A kowane mataki an yarda a yi amfani da duk nau'in cuku mai ƙarancin mai (0%).

A mataki na "Alternation", an ba da izinin haɗawa a cikin abincin yau da kullun 30 g na grated Swiss da cuku da aka sarrafa, tare da matsakaicin mai abun ciki har zuwa 6%, kuma yayin lokacin "Kayyade" - har zuwa 40 g na yawancin nau'ikan furotin (alal misali, Gouda, Veselaya Burenka, Parmesan, Edam, Saint-Necter, Emmental, Reblochon), har zuwa 50 g - tare da mai abun ciki na 20%, har zuwa 60 g - tare da 10%.

Za a iya namomin kaza akan abincin Dukan?

An haramta amfani da "gurasar daji" a matakin "Attack"; an yarda da shi a lokacin lokutan "Alternation" da "Gyarawa".

Shin zai yiwu a yi iri akan abincin Dukan?

Saboda yawan kitsen mai da abun ciki na kalori, yayin rasa nauyi, ana bada shawarar wannan samfurin don cire shi gaba daya daga abincin. An ba da izinin yin amfani da tsaba a cikin matsakaicin matsakaici kawai bayan cimma sakamakon da ake so, a mataki na "Tsarin".

Nawa za ku iya rasa akan abincin Dukan?

A cikin yanayin tsananin cikar duk sharuɗɗan, wannan dabarar zata taimaka sake saitawa daga 5 zuwa 50kg da ƙari. Kuna iya tabbatar da hakan ta hanyar yin bitar bita da sakamako tare da hotunan mutane slimming.

Zan iya yin burodi a kan abincin Dukan?

An ba da izinin amfani da burodin abinci tare da oat bran.

Shin zai yiwu a yi masara akan abincin Dukan?

Dangane da babban matakin sitaci, amfani da wannan samfur yayin lokacin asarar nauyi an haramta shi sosai. An ba da izinin yin amfani da masara a cikin ƙididdiga masu yawa a matakin Ƙarfafawa.

Za a iya broth kaza akan abincin Dukan?

Ee, farawa daga kashi na farko, muddin an shirya shi daga fayil ɗin.

Yarda da yanayin da ke sama na ingantaccen abinci mai gina jiki da na yau da kullun zai taimaka wajen cimma sakamakon da ake so ba tare da "asara" ga lafiya ba.

Dabarar Ducane a cikin lokuta "na musamman".

Sau da yawa a cikin aiwatar da ciki da kuma ciyar da yaro mace ta tara kilogiram, wanda ya zama dole don cikakken ci gaban jariri. Matsakaicin ƙimar mafi kyau duka yana dogara kai tsaye akan nauyin jiki kafin daukar ciki kuma, a matsayin mai mulkin, jeri daga 5 zuwa 20kg. Duk da haka, akwai lokuta lokacin da "sayan" na karin kilogiram ya faru a cikin hanzari, wanda ke haifar da cikar uwa da yawa kuma yana ba da gudummawa ga haɗarin haihuwar jariri mara lafiya, da kuma ci gaba da cututtuka na tsarin musculoskeletal tsarin zuciya da jijiyoyin jini.

Don kauce wa faruwar sakamako mara kyau da yawa, an ƙaddamar da fasaha na asarar nauyi na musamman - abincin Dukan ga mata masu ciki. Kayayyakin sa na asali sune: bran, kifi, nama, kayan lambu sabo, dafaffen ƙwai, madara, cuku Mozzarella, cuku gida, abincin teku, gyada, pistachios. Yin amfani da furotin a cikin isassun adadi yana ba da gudummawa ga kyakkyawan ci gaban dukkan sel da kyallen jikin jariri.

Dyukana rage cin abinci ga mata masu juna biyu

1. Ban da abinci mai zaki da samfuran burodi waɗanda ke ba da adadin kuzari "marasa komai kuma suna haifar da maƙarƙashiya.
2. Matsakaicin sitaci na mako-mako yana ɗauke da samfuran abinci guda biyu.
3. Yin amfani da 'ya'yan itatuwa da berries yau da kullum, sai dai ayaba, cherries, inabi, a cikin kashi biyu
4. Maye gurbin "gina jiki" Alhamis zuwa "protein".
5. Ƙara samfuran lactic da 2% madara zuwa abinci.
6. Yiwuwar liyafar cin abinci guda ɗaya na jita-jita da kuka fi so a cikin iyakataccen adadi sau ɗaya a mako, abin da ake kira "biki".

Mafi kyawun zaɓi ga mace mai ciki shine abinci biyar a rana, tare da hutu a cikin 3-3,5. Duk da haka, saboda halaye na mutum na kwayoyin halitta, ko irin wannan abincin ya dace da mace, ya zama dole a duba yadda take ji, akayi daban-daban.

Don asarar nauyi bayan haihuwa, a lokacin lokacin shayarwa, an ci gaba da cin abinci na Faransa Dyukan, wanda ke tabbatar da yin amfani da "kayan gini" ga jariri - furotin, 'ya'yan itatuwa, kayan lambu - wajibi ne don ci gaban yaro, da kuma lokaci guda. zubar da wuce haddi nauyi.

Abincin Dukan yayin shayarwa ya ƙunshi amfani da samfuran lactic acid 2%.

Kimanta menu na mata masu shayarwa da lokacin daukar ciki:

• karin kumallo - koren shayi, gurasar gurasar hatsi gabaɗaya, ƙwai da ƙwai tare da naman alade;
• karin kumallo na biyu - berries ko 'ya'yan itatuwa;
• abincin dare - nama mai gasa, broth kaza mai ƙananan mai ko miya mai kifi, salatin;
• hasken rana shayi - kore shayi, gida cuku casserole;
• Abincin dare - fillet na turkey, taliya, stew kayan lambu.

Abincin Dukan ga iyaye mata masu shayarwa ya ƙunshi ba kawai abinci mai gina jiki ba, amma har ma ya haɗa da tafiye-tafiye na yau da kullum, akalla minti 20 a cikin iska mai kyau.

Kammalawa

A yau akan Intanet zaka iya samun girke-girke masu dadi "dabarun furotin" wanda zai taimaka wajen rarraba abinci. Mafi na kowa daga cikinsu sun haɗa da: casserole na gida a cikin jinkirin mai dafa abinci, cutlets na kabeji, naman kaza, meringue akan abincin Dukan, gurasar hatsin hatsi, miyan kabewa, noodles na cin abincin teku. A lokaci guda, tebur na musamman da aka tsara akan yanar gizo zai taimaka wajen ƙayyade abun ciki na caloric na shirye-shiryen abinci.

Mafi mashahuri a cikin waɗanda suka rasa nauyi shine girke-girke na burodi daga abincin Dukan, wanda ya haɗa da kullu daga 3stl. sitaci masara, 2 st.l. oatmeal da garin alkama cokali 1, buhun baking powder 1, cuku 0% skimmed, cokali 2. kefir, sannan a gasa shi a cikin tanda na minti 25.

Amfanin dabarar ya dogara ne kawai akan rasa nauyi.

Idan kun bi duk abubuwan da ake buƙata na abinci na Dukan, idan ya cancanta, zaku iya rasa nauyi ta 30 kg ko fiye, da kuma hanzarta haɓakar metabolism, tsaftace jikin gubobi, inganta jin daɗin ku. Duk da haka, yana da mahimmanci a tuna cewa lokaci na "kwantar da hankali" yana dawwama, wanda shine dalilin da ya sa a cikin wannan lokacin ya kamata ku zaɓi menu a hankali don kada kilos ɗin da aka sauke ba zai sake dawowa ba.