Phakathi kweendlela zeprotheni zokulahlekelwa kwesisindo esona sithandwa kakhulu yinto ekhethwa nguPeter Ducant. Ukutya kwakhe kunesimo esiphambili kwiimilinganiselo ezininzi, kodwa kubandakanywa izigaba ezihlukeneyo, ezahlukileyo kwimigaqo yesondlo kunye nobude. Ukufumana iziphumo, kubalulekile ukulandela yonke imithetho ngokucacileyo.
Imigaqo ephambili yeDucane yokutya
Isondlo, esicetywayo ngumfundisi wezilwanyana, sinokulinganisela kwaye sinelisayo. Isiseko sokutya ukutya kweDucane, zokupheka ezibandakanya iimveliso ezivunyelwe kuphela - iprotheni ecocekileyo ilungele ixesha elide, elikuvumela ukuba ungabi njala, kwaye ususe umbane ogqithiseleyo ovela emzimbeni. Kubalulekile ukunciphisa ukusetyenziswa kokutya okuqulethe i-carbohydrates, kwaye kungcono kwaye ukushiya ngokupheleleyo kwiinqanaba zokuqala zokulahleka kwesisindo. Omnye umgaqo wokutya okuDucant kuquka ukusetyenziswa kwamanzi ngobuninzi. Yimihla ngemihla kuyimfuneko ukutya i-oat bran, ezalisa umzimba ngefiber.
"Ukuhlaselwa" kwiDyukan - ungayidla ntoni?
Isigaba sokuqala asikho ngaphezu kweentsuku ezili-10, kodwa ngelo xesha unako ukuphosa ukuya kuma-kilogram. Ubuninzi bobunzima bubuninzi bomzimba, kodwa umzimba sele usuqala ukudla amanqatha. Isiseko semenyu yeli xesha lesondlo kukutya kweprotheni kwaye imihla ngemihla kufuneka udle iipilisi eziyi-1.5. iipuni ze- oat bran , eza kunceda ukucoca umzimba weexin. Isiqhelo samanzi somhla ngemihla singama-2 litres. Kulabo abanomdla kwizinto ezidliwayo "kwi-Attack", kubalulekile ukukhankanya omnye umthetho - ubuncinane beetyuwa. Kunconywa ukusela i-vitamin-mineral complex.
Isidlo seDyukan "Ukunye okunye" - ungayidla ntoni?
Sekudlulileyo egameni lesigaba, kucacile, ngoko ke kuyimfuneko ukukhetha enye iprotheni kunye neentsuku zeprotein-zityalo. Enye indlela yokutya ingahluka, umzekelo, 1/1 okanye 2/2 kunye nezinye iindlela. "I-Alternation" ihlala kude umntu ade afinyelele ubunzima obukhulu. Inani lemfuneko yamagatsha liyakhula kwi-2 tbsp. iipuni. Ukwenzela imenyu yezinto ezinokuba "kwi-Interleaving" Dyukan, kubalulekile ukuqaphela ukuba akufanelekanga usuku lokutya ngaphezu kwe-1 kg yeemveliso zobisi. Ubungakanani bemanzi efunekayo lugcinwa.
"Ukuziqinisa" kwiDyukan - ungayidla ntoni?
Ukubala ubude beli nqanaba, kufuneka nje ukwandisa inani leekhigram ezichithwe zilishumi, oko kukuthi, ukuba umntu uwisa i-kilos eziyisixhenxe, "ukuqinisa" kuqhubeka iintsuku ezingama-70. Inani lemali kunye namanzi lifana nesigaba sangaphambili sesondlo. Kunconywa ukuba wenze olunye usuku ngeveki kunye neprotheni. Abantu abaninzi banomdla kwizinto ezinokudliwa kwiDukan "Ukugaya" kokutya kwe-starchy, ngokunjalo i-pasta edibeneyo, i-couscous, i-polenta, i-bulgur kunye ne-legumes ivumelekile. Isixa samazambane kunye nelayisi esivumelekileyo asikho ngaphezu kwama-200 g.
Ducane Diet - zokupheka imihla ngemihla
Abaninzi bayaqiniseka ukuba ukutya okunomsoco kuncinci kwaye akusihlwayi, kodwa ngokwenene akunjalo. Kusuka kwinani elinqinci leemveliso unokupheka ezininzi zentsusa kunye nezolisayo. Ukupheka kweDucane yokutya kuhlukeneyo, ngoko unokulungiselela ukutya okulula, i-salads, isobho, iikhosi zesibini kunye nokutya okungekho okunomsoco kwaye luncedo. Sincoma ukuba uzame ikhekhe, onokuyenza ngayo nayiphi na inqanaba.
Izithako zekhekhe:
- i-oat bran - 1,5-2 tbsp. iipuni;
- i-bran bran - 1 tbsp. isipuni;
- i-curd e-soft-100 g;
- I-yogurt eyenziwe ekhaya-100 ml;
- iqanda - 1 iqhekeza;
- i-pinch yokupaka i-powder, i-vanillin, indawo yokutshiza i-sugar and peel peel.
Izithako zeCream:
- I-yogurt eyenziwe ekhaya-150 ml;
- amathanga athambileyo - 50 g;
- Ikhofu esheshayo - 1 ithisipuni;
- i-sweetener.
Ukulungiselela:
- Vula i-oven ngokukhawuleza ukuya kwii-180 degrees. Hlanganisa zonke izithako ukuze izithako zihanjiswe ngokufanayo.
- Bamba ubunzima kwiminithi engama-20 ukuvumela i-bran ukuba ikhule. Gubungela isikhumba ngesikhumba bese ubeka intlama.
- Bhaka i mizuzu engama-20. kwaye phezulu kwekhekhe kufuneka ibe luhle.
- I-Ducane Diet, iireyiphi ezibandakanya ukutya okunempilo, vumela ukusebenzisa i- curd cream kwi-dessert. Ukwenza, uchithe ikhofi kumanzi atshisayo, uze ufake ezinye izithako. Ukubetha nge-blender.
- Phula ikhekhe zibe ngamaqabane amane uze uwatyebe ngekhilimu, ubeke phezu komnye nomnye. Shiya ikhekhe efrijini ubusuku bonke.
IDukan Diet - zokupheka "Ukuhlaselwa"
Isigaba sokuqala sisona sisisigxina kwaye sisekelwe ngakumbi kwimveliso yamaprotheni. Ukutya kwasekuseni, ungasebenzisa iindlela zokupheka kwi-Dyukan kwi "Attack" ukulungiselela i-omelette, i-pate, i-oatmeal kunye nekiki. Ngexesha lesidlo ungadla isitya sokuqala, uphekwe ngesiseko senyama okanye intlanzi. Imveliso ebalulekileyo kule nqanaba i-Ducan yasekhaya eyenziwayo, iresiphi equka izilwanyana ezintathu kuphela. Kuya kukhankanywa, kodwa ngelinye ilanga emva kokuba kusefrijini kuba nzima.
Izithako:
- I-fat cottage cheese ephantsi-900 g;
- isoda - 1 ithisipuni;
- ityitye yetyuwa.
Ukulungiselela:
- I-Cottage shizi kuqala i-whisk kwi-blender okanye sebenzisa isisilo ukuze uyiguqule kwaye uyiphume.
- Yongeza i-soda uze udibanise kakuhle. Ukutya kweDucane, okupheka kwakhe kukutya kunye nokuhlwaya, kukuvumela ukuba ungeze imifuno ekhethiweyo kule nqanaba.
- Ukunyanzelisa iyure, kwaye mhlawumbi ezimbini. Ngethuba eli xesha i-cottage cheese iya kuba yintsholongwane.
- Yifake emlilweni omncinane uze udibanise iminyaka engama-20. rhoqo, evuselela.
- Uhlala ubeka ityuwa kwaye unokucinga ukuba ushizi ulungele. Ukuba uyilungisa kwakhona kwisiqandisisi, siya kuqina.
Ukupheka kweDyukan kwi "Alternate"
Kule nqanaba, sele sele ivumelekile ukuxuba iimveliso zeprotheni kunye nemifuno, okwenza kube lula ukufumana ukutya okufanelekileyo. Unokuzivuyisa nge-chahokhbili kwi inkukhu, inyama yezilwanyana kunye ne-bran, i-salads kunye neesobho. Kukho iindlela zokupheka kwi-"Cruise" yeDukan ngenyopho enomsoco, ngoko kukudada ungakhonza amaqebelengwane ashizi, ama-pancake, i-casseroles, i-ayisikrimu kunye nama-pie. Ngeentlobo zeesanti, ungalungiselela isonka ngokutsho kweDucan, iresiphi yayo ibandakanya kuphela izinto ezimbalwa ezikhoyo.
Izithako:
- i-oat bran-2 tbsp. iipuni;
- i-bran bran - 1 tbsp. isipuni;
- ubisi - 3 tbsp. iipuni;
- imvubelo eyomileyo - 10 g;
- iqanda - 1 iqhekeza;
- ityitye yetyuwa.
Ukulungiselela:
- Okokuqala, gubungela iqanda notyuwa, kodwa ungasetyenziselwa i-sugar substitute substitute.
- Ubisi obufudumeleyo kwaye uchithe imvubelo kuyo, kwaye ke, uthele kwiqanda.
- Shiya umxube imizuzu eyi-10, kwaye wongeza iintlobo ezimbini ze-bran kunye udibanise. Dlulisa inhlama kwifom uze uyishiye ilixa elizayo.
- Bhaka isinkwa imizuzu engama-45. kwiqondo lokushisa lama-180 degrees.
Ukupheka kweDyukan kwi "Fasting"
Isigaba sifikile xa kunokwenzeka ukukholisa ngokwakho ngeemveliso ezahlukileyo. Kwi tafile ingabonakala iigwele, i-patties, i-eclairs kunye ne-chips zangaphambili. "Ukuqhayisa" ngokwe-Dyukan kusekho kusekelwe kwimveliso yamaprotheni kwaye uluhlu lwezitsha ezisuka kumzimba lukhulu. Kule nqanaba, unokukwazi ukufumana i-Ducan macaroni yakho eyintandokazi, iresiphi elula kakhulu, kwaye iyakongezwa kwiisobho, kwaye kukho ubuncinci njengento yesibini. Inombolo yeeodle, elungiselelwe ngokwe-iresiphi evezwe ngezantsi, inokwaneleyo yeenkonzo ezininzi.
Izithako:
- izikhupha - iziqwenga ezimbini;
- isitashi - 6 tbsp. iipuni;
- ityitye yetyuwa.
Ukulungiselela:
- I-Yolks igxobhoza nge-starch, ijojoza i-powder kancane kancane. Faka ityuwa uze uxoke inhlama.
- Ukukhupha umgca obuncinane kakhulu, uze usike umtya ngeela ukuze uthole i-noodle.
- Yomisa umsebenzi osebenza emoyeni okanye kwi-oven kumgangatho obushushu obuncinane.