I-Ducane Diet esebenzayo: imenyu yeveki nganye kwisigaba ngasinye

Ukutya okuDucant yindlela ephumelelayo yokulahlekelwa kwesisindo esakhiwe nguMfokazi waseFransi unonophelo u-Pierre Ducant ngokukodwa kulabo abangenakukwazi ukunciphisa umzimba, baze bawugcine ngokusemgangathweni.

Umjikelezo wonke wokutya uyahlula zibe zigaba ezine:

1. Ukuhlaselwa . Ngethuba kukho inqubo yokukhutshwa ngamandla kweefomiti ezinamafutha. Eli nqanaba liye lafikelela kwiintsuku eziyi-10, kuxhomekeke kwisixa sobunzima esifanele senziwe kwakhona. Ubunzima bokubuyiselwa kwakhona ngu-3-5 kg.
2. " Ukholo ". Ngeli xesha, kufuneka wenze yonke imizamo yokufezekisa ubunzima obufunayo. Ixesha elide lingahlala kwiiveki ezi-5 ukuya kwele-10. Konke kuxhomekeke kubukhulu bakho nomnqweno. Isisindo esihlawulelwayo - 1 kg ngeveki.
3. " Ukuziqinisa ". Eli nqanaba lunceda ukugcina iziphumo ziphumelele. Ixesha lide linye, kuxhomekeke kwisisindo owehlileyo. Ngezinga le-1 kg - ezili-10 iintsuku zokulungisa.
4. " Uzinzo ." Ngeli xesha, ngokuqinisekileyo sibuyela kwisidlo esiqhelekileyo. Kule nqanaba, kufuneka uhlale ixesha elide kunokwenzeka. Emva koko ubunzima obuninzi kuwe abuyi kubuya.

Iimveliso zeDucant yokutya, ezicetyiswayo kwinqanaba ngalinye, ziqulethe inani eliphezulu leprotheni. Inentsingiselo yokutya kukuba ukutyalwa kweprotheni yomzimba kuthatha inani elikhulu lamandla. Kuninzi ngaphezu kokuqukethwe kwiprotheni ngokwayo.

Okulandelayo kwinqanaba ngalinye isondlo seDucane ngeveki. Ngeentsuku unokwenza ukutya kwakho, kuba ukutya akumisele imimiselo eqinile kwi-protein kunye nemifuno. Into ephambili ayikuthi ibuyele kwinqanaba, kungekhona ukuphula kwaye ungadli ukutya okunqatshelwe.

Ukutya kweDukan: imenyu yeveki yesigaba "sokuhlaselwa"

Ngeli nqanaba, sisebenzisa kuphela ukutya kweeprotheni. Ungongeza kwakhona i-bran ekutya okanye uyisebenzise ngokwahlukileyo.

• Yafutshane . Ekuseni, unokwenza i-omelet esondlo nesondlo esivela kumaqanda ama-3 kunye nobisi obuncinane. Inketho yesibini: amaqanda abilisiwe okanye intlanzi ebilisiwe, i-liquid (ikhofi okanye itiye).
• Isidlo . Bilisa inkukhu okanye inyama. Ungabhaka. Musa nje ukucima. Phuza ingilazi yejusi esanda kutyalwa.
• I-Snack ( awuyi kubandakanywa). Ubilise into ethile kwiindawo zokutya zaselwandle: i-shrimp, i-squid okanye i-mussels. Kwisitya esikhulu ungongeza isiqwenga seshizi (ukuya kwi-40% ye-fat content).
• Isidlo . Kufuneka kube lula. Njengekhetho: intlanzi ebilisiwe, i- yogurt okanye iglasi yegour.

Ukutya kweDukan: imenyu yeveki kwi-"Cruise"

Kule nqanaba, kukho enye imifuno kunye nemveliso yamaprotheni. I-pasta engavumelekanga, isonka, iitapile, ummbila, iipayi kunye neoli yezolimo. I-Bran bran imihla ngemihla.

• Yafutshane . Bilisa inqanawa yenkukhu okanye i-turkey kunye neqanda. Unokongeza i-yogurt ephantsi kweemenyu kwimenyu. Ita okanye ikhofi.
• Isidlo . Beka imifuno, ubilise intlanzi. Umbane.
• I-Snack . Inkukhu ebilisiwe okanye inyama enomzimba.
• Isidlo . I-baked beef shish kebab, isobho semifuno . Ikhofi okanye itiye.

I-Ducane Diet: imenyu nganye yeveki ye-"Fastening"

Kule nqanaba, unokuphinda udle izitata, isinkwa, i-pasta, ioli kunye nemifuno. Yongeza imihla ngemihla ibhanki ekudleni. Kwaye kwaye ulungiselela ukukhishwa kweveki ngosuku, ngexesha lokudla kuphela i-protein foods (njengalesi sigaba se "Attack").

• Yafutshane . Inkukhu ebilisiwe, i-yogurt ephantsi-mafutha okanye i-cottage shiese kunye neqanda elibilisiweyo. Umbane.
• Isidlo . Ientlanzi ezibilisiwe kunye nemifuno. Ikhofi okanye itiye.
• Isidlo . I-meat ecosiweyo okanye isobho semifuno. Ikhofi / itiye.

Ukutya kweDukan: imenyu yeveki kwisigaba "Ukuzinzisa"

Sandisa inani lokutya lebhanki yansuku zonke.

• Yafutshane . Ubilise 1 iqanda okanye udle 200 g ham. Unokongeza i-yogurt, isiqwenga seshizi, itiye okanye ikhofi.
• Isidlo . Bilisa inkukhu, i-turkey okanye intlanzi. Yidla i-cottage cheese ephantsi okanye i-yogurt.
• Isidlo . Ungasebenzisa imenyu yokutya kwasekuseni.