Kuwunikira Zakudya ku Dukan: Kodi Zimathandiza Kuchepetsa Thupi?

Zamkati

• Kodi Zakudya Zachi Dukan Ndi Chiyani?
• Kodi Zimagwira Bwanji?
• Zakudya Zomwe Muyenera Kupewa ndi Kuzipewa
• Gawo Loyeserera
• Gawo Loyenda
• Gawo Lophatikiza
• Gawo Lokhazikika
• Zitsanzo Zodyera
• Gawo Loyeserera
• Chakudya cham'mawa
• Chakudya chamadzulo
• Chakudya chamadzulo
• Gawo Loyenda
• Chakudya cham'mawa
• Chakudya chamadzulo
• Chakudya chamadzulo
• Gawo Lophatikiza
• Chakudya cham'mawa
• Chakudya chamadzulo
• Chakudya chamadzulo
• Kodi Zimachokera pa Umboni?
• Kodi Ndi Chitetezo Chokhazikika?
• Mfundo Yofunika Kwambiri

Zotsatira Zakudya Zakudya Zabwino: 2.5 kuchokera 5

Anthu ambiri amafuna kuonda msanga.

Komabe, kuchepa thupi kwakanthawi kochepa kumatha kukhala kovuta kukwaniritsa komanso kukhala kovuta kukhalabe.

Zakudya za a Dukan zimati zimapangitsa kuti thupi lichepetse msanga, popanda chakudya.

Komabe, mwina mungadabwe ngati chakudyachi chingakuthandizeni.

Uku ndikuwunikanso mwatsatanetsatane Zakudya za Dukan, ndikufotokozera zonse zomwe muyenera kudziwa.

• Zolemba zonse: 2.5
• Kutaya thupi mwachangu: 4
• Kutaya kwakanthawi kwakanthawi: 2
• Zosavuta kutsatira: 2
• Khalidwe labwino: 2

MFUNDO YOFUNIKA KWAMBIRI: Zakudya za ku Dukan ndizovuta, zimachotsa zakudya zambiri zathanzi, zitha kuyambitsa nkhawa zamankhwala chifukwa chokhala ndi mapuloteni ambiri, ndipo mwina siyankho lanthawi yayitali lochepetsa.

Kodi Zakudya Zachi Dukan Ndi Chiyani?

Zakudya za Dukan ndizakudya zopatsa thanzi kwambiri, zotsika ndi carb zomwe zimagawika magawo anayi.

Linapangidwa ndi Dr. Pierre Dukan, wogwira ntchito ku France yemwe amakhala ndi kasamalidwe ka zolemera.

Dr. Dukan adapanga chakudyacho m'ma 1970, molimbikitsidwa ndi wodwala wonenepa yemwe adati atha kusiya kudya chilichonse kuti achepetse thupi, kupatula nyama.

Ataona odwala ake ambiri akumva kuchepa kwa zakudya zake, Dr. Dukan adasindikiza Zakudya za a Dukan mu 2000.

Pambuyo pake bukulo lidatulutsidwa m'maiko 32 ndipo lidakhala logulitsa kwambiri. Amanenedwa amathandiza anthu kuti azichepetsa msanga, osavuta ndi njala.

Zakudya za Dukan zimagawana zina mwa mapuloteni apamwamba, otsika-carb Stillman Diet, komanso Atkins Diet.

Zakudya za Dukan ndizakudya zopatsa thanzi kwambiri, zotsika ndi carb zomwe zimanenedwa kuti zimapangitsa kuti muchepetse thupi popanda njala.

Kodi Zimagwira Bwanji?

Zakudya za Dukan zimayamba powerengera cholinga chanu cholemera - chomwe chimatchedwa "chowonadi" chanu - kutengera msinkhu wanu, mbiri yakuchepa, ndi zina.

Kutalika komwe mungakhale mgawo lililonse kumadalira kuchuluka kwa kulemera komwe muyenera kutaya kuti mufikire kulemera kwanu "koona".

Awa ndi magawo anayi azakudya zaku Dukan:

1. Gawo Loyeserera (masiku 1-7): Mumayamba kudya mwa kudya zomanga thupi zopanda malire komanso supuni 1.5 ya oat chinangwa patsiku.
2. Gawo Loyenda (miyezi 1-12): Mapuloteni owonda tsiku lina okhala ndi mapuloteni owonda komanso osakhala wowuma tsiku lotsatira, kuphatikiza supuni 2 za oat chinangwa tsiku lililonse.
3. Gawo Lophatikiza (masiku asanu pa paundi iliyonse yotayika mgawo 1 ndi 2): Mapuloteni owonda mopanda malire ndi ma veggies, ma carbs ndi mafuta, tsiku limodzi la mapuloteni owonda sabata iliyonse, supuni 2.5 ya oat chinangwa tsiku lililonse.
4. Gawo Lokhazikika (losatha): Tsatirani malangizo a Gawo Lophatikiza koma mumasula malamulowo bola kulemera kwanu kukhale kolimba. Oat chinangwa imakulitsidwa mpaka supuni 3 patsiku.

Monga tawonera pamwambapa, chakudyacho chagawika magawo awiri ochepetsa thupi ndi magawo awiri osamalira.

Zakudya za Dukan zili ndi magawo anayi. Kutalika kwa chilichonse kumadalira kulemera komwe muyenera kutaya.

Zakudya Zomwe Muyenera Kupewa ndi Kuzipewa

Gawo lirilonse la Zakudya za Dukan limakhala ndi kapangidwe kake kazakudya. Nazi zomwe mumaloledwa kudya nthawi iliyonse.

Gawo Loyeserera

Gawo la Attack limakhazikitsidwa makamaka ndi zakudya zamapuloteni, kuphatikiza zowonjezera zomwe zimapereka ma calories ochepa:

• Kutsamira ng'ombe, nyama yamwana wang'ombe, venison, njati, ndi masewera ena
• Yatsamira nkhumba
• Nkhuku zopanda khungu
• Chiwindi, impso, ndi lilime
• Nsomba ndi nkhono (mitundu yonse)
• Mazira
• Zakudya zamkaka zopanda mafuta (zopitilira ma ola 32 kapena 1 kg patsiku), monga mkaka, yogurt, kanyumba tchizi, ndi ricotta
• Tofu ndi tempeh
• Seitan, cholowa m'malo mwa nyama chopangidwa ndi tirigu giluteni
• Osachepera makapu 6.3 (1.5 malita) amadzi patsiku (kuvomerezedwa)
• Supuni 1.5 (9 magalamu) a oat chinangwa tsiku lililonse (kuvomerezeka)
• Zokometsera zopanda malire zopanda malire, Zakudyazi za shirataki, ndi zakudya za gelatin
• Madzi pang'ono a mandimu ndi pickles
• Supuni 1 (5 ml) ya mafuta tsiku lililonse popaka mafuta

Gawo Loyenda

Gawo ili limasinthasintha pakati pa masiku awiri.

Patsiku loyamba, ma dieters amangolekeredwa pazakudya zochokera ku Attack Phase. Patsiku lachiwiri, amaloledwa kudya magawo a Attack Phase kuphatikiza ndiwo zamasamba zotsatirazi:

• Sipinachi, kale, letesi, ndi masamba ena obiriwira
• Broccoli, kolifulawa, kabichi, ndi mphukira ku Brussels
• Tsabola belu
• Katsitsumzukwa
• Matenda
• Biringanya
• Nkhaka
• Selari
• Tomato
• Bowa
• Zitheba
• Anyezi, maekisi, ndi ma shots
• Sikwashi ya Spaghetti
• Dzungu
• Turnips
• Kutumikira kaloti kamodzi kapena beets tsiku lililonse
• Supuni 2 (12 magalamu) a oat chinangwa tsiku lililonse (chovomerezeka)

Palibe masamba kapena zipatso zina zomwe zimaloledwa. Kuwonjezera pa supuni 1 ya mafuta (5 ml) ya mafuta povala saladi kapena popaka mafuta, mafuta sayenera kuwonjezeredwa.

Gawo Lophatikiza

Mchigawo chino, ma dieters amalimbikitsidwa kuti azisakaniza ndi kufananiza zakudya zilizonse zochokera ku Attack ndi Cruise Phase, komanso izi:

• Zipatso: Kutulutsa kamodzi patsiku, monga 1 chikho (100 magalamu) a zipatso kapena vwende lodulidwa; apulo imodzi yapakatikati, lalanje, peyala, pichesi, kapena timadzi tokoma; kapena ma kiwis, maula, kapena ma apricot.
• Mkate: Magawo awiri a mkate wambewu tsiku lililonse, wokhala ndi mafuta ochepa kapena amafalikira.
• Tchizi: Mchere umodzi wokha (ma ola 1.5 kapena magalamu 40) patsiku.
• Nkhunda: 1-2 masitashi a masabata sabata iliyonse, monga ma ounces 8 (225 magalamu) a pasitala ndi zina, chimanga, nyemba, nyemba, mpunga, kapena mbatata.
• Nyama: Wokazinga mwanawankhosa, nkhumba kapena nyama 1-2 kamodzi pa sabata.
• Chakudya chokondwerera: Zakudya ziwiri zokondwerera sabata, kuphatikiza chodyera chimodzi, mbale imodzi yayikulu, mchere umodzi ndi kapu imodzi ya vinyo.
• Chakudya chamapuloteni: Tsiku limodzi "lamapuloteni oyera" sabata iliyonse, pomwe zakudya zokha zochokera mgulu la Attack ndizololedwa.
• Oat chinangwa: Supuni 2.5 (magalamu 15) a oat chinangwa tsiku lililonse (chovomerezeka).

Gawo Lokhazikika

Gawo Lokhazikika ndikumaliza kwa zakudya zaku Dukan. Zonsezi ndikungokhalitsa kukonza zomwe zakwaniritsidwa kale.

Palibe zakudya zoletsedwa, koma pali mfundo zingapo zofunika kutsatira:

• Gwiritsani ntchito Gawo Lophatikiza monga maziko pokonzekera chakudya.
• Pitirizani kukhala ndi chakudya "chimodzi chokha" sabata iliyonse.
• Musatenge chikepe kapena chikepe pamene mungakwere masitepe.
• Oat bran ndi mnzanu. Tengani supuni 3 (17.5 magalamu) tsiku lililonse.

Zakudya za Dukan zimalola zakudya zokhala ndi zomanga thupi m'gawo loyamba komanso zomanga thupi ndi gawo lachiwiri.Imawonjezera magawo ochepa a carbs ndi mafuta mgawo lachitatu, ndi malangizo omasuka kumapeto komaliza.

Zitsanzo Zodyera

Nawa mapulani azakudya pamagawo atatu oyamba a Zakudya za Dukan:

Gawo Loyeserera

Chakudya cham'mawa

• Kanyumba kopanda mafuta wokhala ndi supuni 1.5 (9 magalamu) a oat chinangwa, sinamoni ndi cholowa m'malo mwa shuga
• Khofi kapena tiyi wokhala ndi mkaka wopanda mafuta ndi cholowa m'malo mwa shuga
• Madzi

Chakudya chamadzulo

• Nkhuku yowotcha
• Zakudyazi za Shirataki zophikidwa mu bouillon
• Zakudya gelatin
• Iced tiyi

Chakudya chamadzulo

• Wotsamira steak ndi shrimp
• Zakudya gelatin
• Khofi wa tiyi kapena tiyi wopanda mkaka wopanda mafuta ndi cholowa m'malo mwa shuga
• Madzi

Gawo Loyenda

Chakudya cham'mawa

• Mazira atatu opunduka
• Tomato wodulidwa
• Khofi wokhala ndi mkaka wopanda nonfat ndi cholowa m'malo mwa shuga
• Madzi

Chakudya chamadzulo

• Nkhuku yophika pamasamba osakaniza ndi vinaigrette wonenepa kwambiri
• Yogurt yachi Greek, supuni 2 (12 magalamu) a oat chinangwa ndi cholowa m'malo mwa shuga
• Iced tiyi

Chakudya chamadzulo

• Nsomba zophika nsomba
• Broccoli wotentha ndi kolifulawa
• Zakudya gelatin
• Khofi wouma wopanda mkaka wa nonfat komanso wogwirizira shuga
• Madzi

Gawo Lophatikiza

Chakudya cham'mawa

• Omelet wopangidwa ndi mazira atatu, 1.5 ounces (40 magalamu) a tchizi ndi sipinachi
• Khofi wokhala ndi mkaka wa nonfat ndi cholowa m'malo mwa shuga
• Madzi

Chakudya chamadzulo

• Turkey sangweji pa magawo awiri a mkate wonse wa tirigu
• 1/2 chikho (81 magalamu) a kanyumba tchizi ndi supuni 2 (12 magalamu) a oat chinangwa, sinamoni ndi cholowa m'malo mwa shuga
• Iced tiyi

Chakudya chamadzulo

• Yokazinga nkhumba
• Zukini zokazinga
• 1 apulo wapakatikati
• Khofi wouma wopanda mkaka wa nonfat komanso wogwirizira shuga
• Madzi

Chakudya pa Zakudya Zamtundu wa Dukan chimaphatikizapo nyama yambiri, masamba, phala la oat, tiyi, ndi khofi.

Kodi Zimachokera pa Umboni?

Palibe kafukufuku wabwino kwambiri yemwe amapezeka pa Zakudya za a Dukan.

Komabe, kafukufuku wina ku azimayi aku Poland omwe adatsata Dukan Diet adawonetsa kuti amadya pafupifupi ma caloriki 1,000 ndi magalamu 100 a mapuloteni patsiku pomwe amataya makilogalamu 15 m'masabata 8-10 ().

Kuphatikiza apo, kafukufuku wambiri akuwonetsa kuti zakudya zina zamapuloteni ambiri, zotsika kwambiri zama carb zimapindulitsa kwambiri pakuchepetsa thupi (,,,,,,).

Pali zifukwa zingapo zomwe zimapangitsa kuti phindu la mapuloteni likhale lolemera.

Chimodzi ndikukula kwamakilogalamu omwe amawotchedwa nthawi ya gluconeogenesis, njira yomwe mapuloteni ndi mafuta amasandulika shuga pomwe ma carbs amaletsedwa komanso kuchuluka kwa mapuloteni ().

Kuchulukitsa kwa thupi lanu kumakulanso kwambiri mukamadya mapuloteni kuposa mutadya carbs kapena mafuta, kukupangitsani kukhala okhuta komanso okhutira (,).

Kuphatikiza apo, mapuloteni amachepetsa ma ghrelin a njala ndikuwonjezera mahomoni okwanira - kotero kuti mumatha kudya pang'ono (,,,).

Komabe, Zakudya za Dukan ndizosiyana ndi zakudya zambiri zokhudzana ndi mapuloteni ambiri chifukwa zimachepetsa ma carbs ndi mafuta. Ndi chakudya chomanga thupi kwambiri, chopanda mafuta kwambiri komanso chopatsa mafuta ochepa.

Malingaliro oletsa mafuta pa carb yotsika, zakudya zamapuloteni ambiri sizoyambira sayansi.

Pakafukufuku wina, anthu omwe amadya mafuta okhala ndi protein yambiri, chakudya chotsika kwambiri cha carb adawotcha ma calories owonjezera 69 kuposa omwe amapewa mafuta ().

Magawo oyambilira a Zakudya za Dukan amakhalanso ndi fiber zochepa, ngakhale kuti ntchito ya oat chinangwa tsiku lililonse ndiyofunikira.

Kutsekemera kwa supuni 1.5-2 (9-12 magalamu) a oat bran kumakhala ndi zosakwana 5 magalamu a fiber, yomwe ndi ndalama zochepa kwambiri zomwe sizimapereka zabwino zambiri zathanzi la zakudya zamtundu wapamwamba (,).

Zowonjezera, magwero angapo athanzi, monga ma avocado ndi mtedza, samaphatikizidwa pazakudya chifukwa amawonedwa kuti ndi mafuta kwambiri.

Ngakhale palibe maphunziro abwino omwe adachitikapo pa zakudya zaku Dukan palokha, umboni wokwanira umathandizira mapuloteni apamwamba, otsika-carb njira yochepetsera thupi.

Kodi Ndi Chitetezo Chokhazikika?

Chitetezo cha Zakudya za a Dukan sichinaphunzirepo.

Komabe, nkhawa zimachuluka pakudya kwambiri mapuloteni - makamaka momwe zimakhudzira impso ndi thanzi la mafupa (,).

M'mbuyomu, amakhulupirira kuti kudya kwambiri mapuloteni kumatha kuwononga impso.

Komabe, kafukufuku watsopano wapeza kuti zakudya zamapuloteni ambiri sizowopsa kwa anthu omwe ali ndi impso zathanzi (,,).

Izi zati, anthu omwe amakonda kupanga miyala ya impso amatha kuwona kuti matenda awo akukulirakulira chifukwa chodya kwambiri ().

Thanzi la mafupa silidzatha kudya zakudya zamapuloteni, bola mukamadya masamba a potaziyamu ndi zipatso ().

M'malo mwake, kafukufuku waposachedwa akuwonetsa kuti zakudya zamapuloteni apamwamba zimathandizira thanzi lamafupa (,).

Anthu omwe ali ndi mavuto a impso, gout, matenda a chiwindi kapena matenda ena oyipa ayenera kulankhula ndi dokotala asanayambe kudya zakudya zamapuloteni.

Kumbukirani kuti malamulo ovuta a kadyedwe ndi zoletsa zomwe zimapangitsa kuti zikhale zovuta kuzitsatira.

Ngakhale anthu ambiri amachepetsa thupi m'magawo awiri oyamba, chakudyacho chimakhala chocheperako - makamaka masiku a "protein yoyera".

Zakudyazi zimatsitsimutsanso zakudya zamafuta ambiri zomwe zingakhale zabwino pa thanzi lanu. Kuphatikiza mafuta azinyama ndi mbewu zimapangitsa kuti chakudya chochepa kwambiri chizikhala chopatsa thanzi, chosangalatsa komanso chosavuta kutsatira nthawi yayitali.

Zakudya za Dukan mwina ndizotetezeka kwa anthu ambiri, koma omwe ali ndi matenda ena angafune kuzipewa. Kuletsa kwake pazakudya zamafuta kwambiri sikungakhale kwathanzi lanu.

Mfundo Yofunika Kwambiri

Zowona zake, Zakudya zamapuloteni a Dukan Zakudya zimatha kutaya thupi mwachangu.

Komabe, ilinso ndi zinthu zingapo zomwe zingapangitse kuti zikhale zovuta kukhalabe kwanthawi yayitali.

Kumapeto kwa tsikulo, ndikudya kwakanthawi kochepa komwe kumagwira ntchito, koma kumakukakamizani kuti mupewe zakudya zambiri zopatsa thanzi mosafunikira.