Zakudya zachi Dukan: ndi chiyani, magawo ake ndi menyu ochepetsa thupi

Zamkati

• Zakudya zaku Dukan pang'onopang'ono
• Gawo loyamba la zakudya zaku Dukan - gawo lowukira
• Zitsanzo zamasewera achigawochi
• Gawo lachiwiri la zakudya zaku Dukan - gawo loyenda
• Zitsanzo zamasamba apaulendo
• Gawo lachitatu la zakudya zaku Dukan - gawo lophatikiza
• Zitsanzo zam'magulu ophatikizira
• Gawo la 4 la zakudya zaku Dukan - gawo lokhazikika
• Zitsanzo zam'ndandanda wazolimba

Zakudya zaku Dukan ndizakudya zomwe zidagawika magawo anayi ndipo, malinga ndi wolemba wake, zimakupatsani mwayi woti muchepetse pafupifupi 5 kg sabata yoyamba. Gawo loyamba, chakudyacho chimapangidwa ndi mapuloteni okhaokha, ndipo kutalika kwa chakudyacho kumadalira kuchuluka kwa kulemera komwe munthuyo akufuna kuti achepetse.

Zakudyazi zidapangidwa ndi dokotala waku France Dr. Pierre Dukan ndipo amafotokozedwa bwino m'buku lake kuti: 'Sindingathe kunenepa'. Izi zitha kukhala njira kwa iwo omwe akuyenera kuonda msanga.

Onani kuchuluka kwa mapaundi omwe muyenera kuchepa poika deta yanu mu calculator yotsatirayi:

Onani zakudya zololedwa, zakudya zoletsedwa komanso momwe gawo lililonse lazakudya zaku Dukan limagwirira ntchito:

Zakudya zaku Dukan pang'onopang'ono

Kuti mudziwe kuti gawo lililonse lazakudya liyenera kukhala masiku angati, Dr. Dukan akuwonetsa kuti:

• Kwa iwo omwe akufuna kutaya 5kg: tsiku limodzi mgawo la 1;
• Kwa iwo omwe akufuna kutaya 6 mpaka 10 kg: masiku atatu mgawo la 1;
• Kwa iwo omwe akufuna kutaya makilogalamu 11 mpaka 20: masiku 7 mgawo la 1.

Kutalika kwa magawo enawo kumasiyanasiyana malinga ndi kuchepa kwa thupi, ndipo maswiti okha omwe angadye pachakudyachi ndi mazira a Dr. Dukan pudding wokhala ndi mkaka wosakanizidwa komanso gelatin yopanda shuga. Onani zakudya za a Dukan pang'onopang'ono.

Gawo loyamba la zakudya zaku Dukan - gawo lowukira

Mu gawo la 1 la zakudya zaku Dukan amangololedwa kudya zakudya zokhala ndi zomanga thupi zambiri, komanso magwero a chakudya ndi maswiti saloledwa.

• Zakudya zololedwa: nyama yowonda, yokazinga, yokazinga kapena yophika yopanda mafuta owonjezera, kani, mazira owiritsa, ndudu ya utsi wosuta, yogurt wachilengedwe, mkaka wosalala, kanyumba kanyumba. Nthawi zonse muyenera kudya supuni 1 ndi theka la oat chinangwa patsiku, chifukwa chothetsa njala, ndi supuni 1 ya zipatso za Goji, chifukwa champhamvu zoyeretsera.
• Zakudya zoletsedwa: Zakudya zonse, monga mkate, mpunga, pasitala, zipatso ndi maswiti.

Gawoli limatenga masiku 3 mpaka 7 ndipo makilogalamu 3 mpaka 5 amatayika.

Zitsanzo zamasewera achigawochi

Mu gawo lowukira, chakudyacho chimangotengera zakudya zokhala ndi zomanga thupi zambiri. Chifukwa chake, menyu akhoza kukhala:

• Chakudya cham'mawa: 1 kapu yamkaka wosalala kapena yogimu wosakaniza + 1.5 col wa oat chinangwa supu + magawo awiri a tchizi ndi ham kapena dzira limodzi ndi magawo awiri a tchizi. Mutha kuwonjezera khofi mkaka, koma osati shuga.
• Chakudya cham'mawa: 1 yogati wamafuta ochepa kapena magawo awiri a tchizi + magawo awiri a ham.
• Chakudya chamadzulo: 250g wa nyama yofiira mumsuzi wa 4 tchizi, wopangidwa ndi mkaka wosenda kapena zikopa zitatu zophika nkhuku zokhala ndi tchizi ndi ham kapena shrimp mumsuzi wa tchizi.
• Zakudya zoziziritsa kukhosi: 1 yogurt wamafuta ochepa kapena galasi limodzi la mkaka wopanda mafuta + supuni 1 ya zipatso za Goji + dzira limodzi lophika kwambiri kapena magawo awiri a tofu + magawo atatu a ham kapena 1 soya burger + kagawo kamodzi ka kanyumba tchizi.

Ndikofunika kukumbukira kuti mazira awiri okha ndi omwe amaloledwa patsiku.

Zakudya zololedwa mgawo 1

Zakudya zoletsedwa mu gawo 1

Gawo lachiwiri la zakudya zaku Dukan - gawo loyenda

Mgawo lachiwiri la zakudya za a Dukan, masamba ena amawonjezeredwa pachakudyacho, koma sanaloledwe kudya chakudya. Masamba ndi amadyera ayenera kudyedwa yaiwisi kapena yophika m'madzi amchere, ndipo lokoma lokha ndilololeza ndi gelatin. Mafuta omwe amagwiritsidwa ntchito ayenera kukhala mafuta a azitona, mandimu, zitsamba monga parsley ndi rosemary kapena viniga wosasa.

• Zakudya zololedwa: phwetekere, nkhaka, radish, letesi, bowa, udzu winawake, chard, biringanya ndi zukini.
• Zakudya zoletsedwa: zakudya zokhala ndi zopatsa mphamvu, maswiti ndi zipatso.

Chenjezo: mgawo lachiwirili, muyenera kusinthana tsiku limodzi kudya mapuloteni okhaokha komanso tsiku lina kudya mapuloteni, masamba, mpaka masiku 7. Patsiku lomwe mumadya mapuloteni okha, muyenera kudya supuni imodzi ya zipatso za Goji ndipo, masiku enawo, supuni 2.

Zitsanzo zamasamba apaulendo

Muyenera kutsatira mndandanda wamagulu owukira masiku a protein. Menyu yotsatirayi imapereka zitsanzo za zakudya zamasiku omwe mumadya protein ndi masamba:

• Chakudya cham'mawa: Galasi limodzi la mkaka wosalala kapena yogurt wosakaniza + 1.5 col wa oat bran supu + magawo awiri a tchizi wophika ndi phwetekere kapena dzira ndi phwetekere.
• Chakudya cham'mawa: Magawo awiri a tchizi + magawo awiri a ham.
• Chakudya chamadzulo: 250g ya nyama mu msuzi wa phwetekere ndi nkhaka, letesi ndi saladi wa biringanya kapena magawo awiri a nsomba mu msuzi wa bowa + saladi wa phwetekere, zukini ndi chard.
• Zakudya zoziziritsa kukhosi: 1 yogati wamafuta ochepa + supuni 1 ya zipatso za Goji + magawo awiri a tchizi kapena dzira limodzi lophika kwambiri

Gawo ili, lomwe limatha mpaka sabata limodzi, 1 mpaka 2 kg yatayika. Onani chinsalu chomwe chikuwonetsedwa mgawo ili: Zakudya zaku Dukan pancake.

Zakudya zololedwa mu gawo 2

Zakudya zoletsedwa mu gawo 2

Gawo lachitatu la zakudya zaku Dukan - gawo lophatikiza

Mgawo lachitatu la zakudya zaku Dukan, kuwonjezera pa nyama, ndiwo zamasamba ndi masamba, mutha kudya zipatso ziwiri patsiku, magawo awiri a mkate wa tirigu ndi 1 40 g wogwiritsa ntchito tchizi chamtundu uliwonse.

Mchigawo chino, amaloledwa kudya chakudya chambiri cha kabakhuda 2 kawiri pa sabata, monga mpunga wabulauni, Zakudyazi kapena nyemba, ndipo mutha kukhala ndi chakudya chokwanira chaulere cha 2, komwe mungadye chakudya chilichonse chololedwa kale zakudya, pamodzi ndi kapu ya vinyo kapena mowa.

• Zakudya zololedwa: mapuloteni, nyemba, masamba, zipatso 2 patsiku, mkate wofiirira, mpunga wabulauni, pasitala wofiirira, nyemba ndi tchizi.
• Zakudya zoletsedwa: mpunga woyera, pasitala woyera ndi zina zonse zopanga chakudya. Zipatso zoletsedwa: nthochi, mphesa ndi chitumbuwa.

Gawo ili liyenera kukhala masiku 10 pa 1 kg iliyonse yomwe munthuyo akufuna kutaya. Ndiye kuti, ngati munthuyo akufuna kutaya makilogalamu 10, gawoli liyenera kukhala masiku 100.

Zitsanzo zam'magulu ophatikizira

Mchigawo chophatikiza, chakudya chimamasulidwa kwambiri, ndipo mutha kudya mkate wathunthu tsiku lililonse. Chifukwa chake, menyu akhoza kukhala:

• Chakudya cham'mawa: Galasi limodzi la mkaka wothira kapena yogurt wosakaniza + 1.5 col wa oat chinangwa supu + 1 kagawo ka mkate wonse wa tirigu ndi tchizi, phwetekere ndi letesi.
• Chakudya cham'mawa: 1 apulo + 1 chidutswa cha tchizi ndi ham.
• Chakudya chamadzulo: 130 g wa mawere a nkhuku mu msuzi wa phwetekere + mpunga wofiirira + saladi wosaphika wa masamba kapena 1 chitha cha tuna ndi pasitala wathunthu wa tirigu mu pesto msuzi + saladi wosaphika wa masamba + 1 lalanje.
• Zakudya zoziziritsa kukhosi: Supuni 1 yamafuta otsika mafuta + supuni 1 ya Goji + 1 kagawo ka mkate wokoma ndi tchizi.

Onani maphikidwe omwe angagwiritsidwe ntchito panthawiyi mu: Chinsinsi cha chakudya cham'mawa cha Dukan ndi Chinsinsi cha mkate waku Dukan.

Zakudya zololedwa mgawo 3

Zakudya zoletsedwa mgawo lachitatu

Gawo la 4 la zakudya zaku Dukan - gawo lokhazikika

Mgawo la 4 la zakudya zaku Dukan, malangizowo ndi awa: kudya zakudya zomanga thupi zofanana ndi gawo loyamba kamodzi pa sabata, kuchita masewera olimbitsa thupi kwa mphindi 20 patsiku, kusiya chikepe ndikugwiritsa ntchito masitepe, ndikulowetsa supuni 3 za oat bran patsiku.

• Zakudya zololedwa: Mitundu yonse yazakudya imaloledwa, koma zinthu zonse ziyenera kukondedwa ndipo ndizovomerezeka kudya zipatso zitatu patsiku.
• Zakudya zoletsedwa: palibe choletsedwa, mutha kukhala ndi zakudya zabwinobwino.

Pazakudya izi ndikofunikira kumwa madzi osachepera 2 malita patsiku kuti matumbo agwire bwino ntchito ndikuchotsa poizoni. Zamadzimadzi zina zomwe zimaloledwa ndi tiyi, khofi wopanda shuga kapena chotsekemera komanso zero, pang'ono.

Zitsanzo zam'ndandanda wazolimba

Mu gawo lokhazikika, mutha kukhala ndi zakudya zabwinobwino, monga:

• Chakudya cham'mawa: Galasi limodzi la mkaka wosalala kapena yogurt wosakaniza + 1.5 col wa oat chinangwa supu + magawo awiri a mkate wamphumphu wokhala ndi minas tchizi.
• Chakudya cham'mawa: Peyala imodzi + 4 osokoneza kapena mabokosi atatu + chidutswa chimodzi cha mavwende.
• Chakudya chamadzulo: 120 g ya nyama + 4 col ya supu ya mpunga + 2 col ya supu ya nyemba + saladi yaiwisi + 1 lalanje
• Zakudya zoziziritsa kukhosi: 1 yogati wamafuta ochepa + 1.5 col wa oat chinangwa supu + 4 toast yathunthu ndi ricotta.

Ndikofunika kukumbukira kuti zakudya za a Dukan ndizopondereza ndipo zimatha kuyambitsa kufooka, chizungulire komanso kufooka, kuwonjezera pakusaganizira za kuphunzitsanso chakudya, komwe kumathandizira kunenepa mukatha kudya. Chifukwa chake kukhala wolimbikitsidwa kwambiri kuti muchepetse thupi ndikupita kwa wazakudya ndikutsatira malangizo ake.

Gawo 4: zakudya zonse ndizololedwa

Gawo 4: zokonda ziyenera kuperekedwa pazakudya zonse

Phunzirani momwe mungapangire chakudya chamagetsi mwachangu kuti muchepetse 10 kg osakwana mwezi.