Dukan Diet: hudu matakai na slimming

Fasaha da impeccably m Bafaranshe da aka wakilta aiki da sauki don kula Dukan Diet. Hudu matakai na tsanaki samar da sananne Faransa sauƙi da versatility zai taimaka rasa na farko biyu qeta nauyi, kuma a cikin gaba biyu - da kuma kyakkyawan normalize ustakanilos sakamakon.

zuciya

Yanzu muka dubi abin da yake cikin Dukan Diet, hudu, saukarwa bayyana shi.

Bisa sauki, don haka m ga m ikon fasali na jikin mutum, Per Dyukan aza harsashin ginin da tsarin ne gina jiki. Jigon da Dukan Diet - dogon-gwada ka'idodin duniya ta abinci, amma tare da inganci da Faransa dunkule sabawa. A cikin narkewa da sha na gina jiki tasiri naúrar dole ne ciyar da yawa fiye da makamashi fiye da wani m naúrar na fats ko carbohydrates qeta ga slimming.

rage cin abinci fursunoni

Buga canza cin da motsi, ko takaice a kan furotin rage cin abinci zai iya sa da mafi m sakamakon. Kuma m, a Slavic uncontrolled amfani da furotin da abinci na dogon (for daban-daban kwayoyin lokaci daga makonni 2 zuwa wata daya) lokaci zai iya sa disturbances a cikin koda, hanta damƙar buga da kuma ko da kwakwalwa. Wadannan su ne ainihin abinci da kuma tsoratarwa downsides Duc. A matsayin sakamako na irin manyan-sikelin gina jiki hannun jari zai iya zama gallstone kuma babu kasa tsanani urolithiasis. Kamar sauran abin da ake ci, ko m ikon halaye, da tsarin da aka gane da miliyoyin Pierre Hanyar bukatar a daidaita da kuma m tare da shawara da amintacce likita.

Disorientation da farko tsoro ya lullube dukkanin slimming arziki da kuma bambancin gastronomy, wanda yayi Dukan Diet menu ga kowane ranar da za mu tattauna a kasa.

"Attack"

Origin da kuma iyakar m mataki Ducane tsarin da aka mai suna takaice da kuma kaifi kamar takobi m mutum kalmar "kuskure". Title mamaki sosai bayyana ma'anar farko rage cin abinci lokaci - don goma (tare da manyan yawan jiki mai) kwanaki jiki kerata kan mai ban mamaki samar yanayin konewa kuma outputting tara fats. Asirin "wakili" da farko lokaci ne dabba gina jiki a hade tare da 2 lita na ruwa mai tsarkakẽwa da kuma yin yawo ko motsa jiki.

Yanzu kana bukatar ka bayyana da siffofin na mataki na farko, to fahimta a more daki-daki abin da yake cikin Dukan Diet. Phase "Attack" na iya daukar daban-daban sau. Its tsawon dogara da yawan karin kilo:

• Pyaterochka karin kilo zai dauki wani m lokaci na "Attack" - biyu optimally aiki kwanaki.
• 5-10 kilogram karin kudin 3 - yu m kwana.
• 10-20 karin kilo zai zauna 10 cikakken kwanaki, "Kai hari".

Wuce matsakaiciyar iyakar mataki na farko ne, ba wajibi, tun da shi zai shafi kiwon lafiya. Domin da aka zaɓa lokacin na jiki discards mafi yawan kitsen a full yarda da rage cin abinci menu Duc. Phase "Attack" ba kawai aiki a kan fitarwa na wani kilogram, an tsara don "hari" a kan kari na jiki, don samun nasara a kan kiba da kuma rasa nauyi zuwa tilasta domin kara hadin gwiwa.

Amfani da kayayyakin a cikin tsawon "Attack"

Don hari ya faru a kan mafi m da m labari, dole ne ka madawwama ta "dokokin wasan" cewa ya nuna Ducane rage cin abinci. Halatta kayayyakin attacker mataki sun hada da:

• jingina da dafa shi ba tare da man shanu nama (naman sa, doki nama, naman sa da kuma zomo).
• kaji da nama da aka jiyar kawai tare da fata da kuma idan an yi tattalinta ba tare da man fetur (duck da Goose duk azzaluman ba a hada a cikin wannan jerin saboda mai abun ciki).
• da naman sa hanta, naman maraki da kuma wuraren kiwon kaji, da tip na naman sa harshe, da naman maraki harshe.
• kifi da aka jiyar da, amma steamed ba tare da man fetur (gwangwani za a iya amfani ne kawai dafa shi a yadda ya ruwan 'ya'yan itace).
• kowace rana na iya zama babu fiye da biyu matsakaici-sized qwai (more daidai - da gwaiduwa sunadarai ba zai iya iyakance a duk).
• abincin teku na iya zama gamsu crustaceans da molluscs.
• kiwo kayayyakin iya amfani kawai low-mai (0% kitse) - gida cuku, halitta (sanya mafi alhẽri a gida) yogurt da kefir. madara foda kada wuce biyu (babu nunin faifai) tablespoons.

Yunwa ko wuce kima ƙuntatawa rabo ba ya zaton wani nutritionist ba, ko Dukan Diet. Da sãɓãwar izini kayayyakin zai ba kawai daidaita da kuma sarrafa abinci. Har ila yau, saboda wannan ka iya zana naka sani na da bukatar cika da duk hane-hane. Ga wani tunani-Duc.

Attack: Products izini

A matsakaici yawa Pierre damar yin amfani da wadannan kayayyakin:

• shayi (ba tare da sukari, ba shakka), wajen raunana kofi da kuma na ganye infusions.
• vinegar kananan droplets (apple, balsamic da fari).
• albasa (ba fiye da rabin na kai), faski, kuma dill, da kuma iya amfani da wani ruwan magani na ganye, amma ba tare da gishiri najasa).
• kamar yadda wani kari ko gefen tasa za a iya ci 2 (matsakaici) pickled cucumbers (gherkins 4-6).
• lemun tsami sabo ne ruwan 'ya'yan itace a cikin nau'i na acidity ga jita-jita (ruwan lemo ko' ya'yan itace ne tsananin haramta).
• halitta gishiri da kuma mustard a cikin matsakaici yawa (tsoka mai amsa sigina ruri ba kunshe a cikin jerin Ducane).
• sugar canza (amma glucose, fructose da sorbitol ɗora Kwatancen haramta).

Har ila yau, don inganta aiki na hanjinsu da daidaita dukan narkewa kamar tsarin da ya kamata a cinye oat bran kowace rana (wannan nuance za a iya doke kamar yadda casseroles, biscuits, ko miya). Wannan muhimmanci mulki ga waɗanda suka son Dukan Diet.

"Kai hari": kayayyakin da cewa ba a yarda su ci

Duk yadda wuya marubucin dabaru yi mai fita da m tsarin, duk da haka wasu delicacy rage cin abinci hani. Daga cikin su akwai wadannan kayayyakin:

• naman alade da kowane zamani da kuma kitse (tare da farin jijiyoyinmu) nama.
• nama azumi abinci (Semi-ƙãre).
• shinkafa da duk wasu hatsi.
• sweets.

menu

Kuma abin da ke cikin Dukan Diet for a mako? Abin da abinci da ake hada a yau da kullum menu? Yanzu, ka yi la'akari da misali gastronomy na rasa nauyi, wanda aka nufin gyara wajen nauyi sake saiti tsari.

1st rana na attacker:

• Domin karin kumallo ba za ka iya ci qwai da nama, da kuma sha flavored (na halitta) kofi.
• Abincin rana za a iya yi wa ado da miya da abinci daga bran.
• abun ciye-ciye - mai kyau zaɓi ne a gasa soya (ba tare da wani babban adadin sukari).
• abincin dare - gasa (ramammu) nama da kuma shayi.

2-rana "haren":

• style karin kumallo Yankees - bran pancakes da gida cuku (low-mai) da kuma shayi.
• Abincin rana - miya ne mai kyau Boiled nama da Boiled qwai.
• abun ciye-ciye - halitta (ba tare da dyes da 'ya'yan itace aka gyara) yogurt.
• abincin dare - ramammu Stew (tururi) kifi.

Rana ta uku da aka kai harin:

• Breakfast -omlet, salted kifi, kofi.
• Abincin rana - Chicken (tururi) burgers, na gida yogurt.
• Milk abun ciye-ciye da cikakken - da soya (0%) da kuma yogurt.
• Dinner a marine motifs - duk abincin teku.

4-rana "haren":

• Breakfast - sarrafa cuku Burodi tare da bran, kofi.
• Abincin rana - low-mai (ko kayan lambu Boiled nama) miya.
• Soya pudding a abincin rana da kuma shayi.
• abincin dare - gasa ramammu nama, da kuma shayi.

5 ga watan rana na kai hari:

• karin kumallo - Boiled qwai da kuma biyu haske yogurt.
• abincin rana - kifi (tururi) Patties, yogurt (0%).
• abun ciye-ciye rike kiwo da muradi - gida cuku da kuma low-mai madara (sabo);
• turkey fillet tare da sarrafa cuku ga abincin dare da kuma shayi.

6-rana "haren":

• karin kumallo - kofi (na halitta), kuma a kan digãdigansa, qwai.
• Abincin rana - miya da meatballs na ramammu nama (da suka dole ne a da dafa shi).
• yogurt da bran da rana shayi.
• abincin dare - wani abincin teku da kuma dumi shayi.

7th attacker Day:

• karin kumallo - gida cuku (savory) casserole da kuma shayi.
• kunne da Burodi na bran ga abincin rana.
• abun ciye-ciye - cuku da wuri (ba tare da gari), da kuma yogurt.
• abincin dare - burgers ga ma'aurata da kuma yogurt.

Wannan abinci jadawalin ne m, saboda haka ba za ka iya sarrafa su ko canza abinci wurare. Kada ka ji da intoxicating yunwa - wannan shi ne taken wannan ikon da tsarin.

"Cruise"

Na biyu lokaci na Gudun shirin taimaka wajen karfafa sakamakon, wanda ya ba da Dukan Diet. Canzawar karin gina jiki tsari da muhimmanci fiber. A littafin, saki, sa'an nan modified da wasu kasashe da abun da ake ci, Pierre gabatar a matsayin masu yawa kamar yadda 72 halatta gina jiki kayayyakin da cewa za a iya amfani da wani sabunta hanyoyin Dukan Diet. A harin, wanda samu kayayyakin ne tsananin a shafukan da wallafe-wallafe, daidai complemented abinci "Cruise" - da mataki na biyu na tsarin.

Wannan "a canjawa" ikon damar daidaita da sa ran sakamakon:

• shirye ya rasa har zuwa 10 karin kilogrammchikov kamata Alternate 1/1.
• 10-15 zai nemi wani dan kadan ya fi girma tazara - 1/3.
• fiye da 15 kilo dyukanovskoe canzawar zai nemi 1/4
• 20 kilo bukatar shafe tsawon alternations - 1/5.

yarda a yi amfani da

"Cruise" abinci bayan da "harin" ne mai girma bonus, wanda ya shirye hudeyuschego Dukan Diet. Halatta abinci a "cruise" ikon look kamar wannan:

• Kayan lambu, ba dauke da wani "birki" barbashi, kamar sitaci (avocado, beets da dankali - wadannan ba zai yiwu ba). Su za a iya dafa shi a cikin tanda, da kyau tafasa sosai ko ci raw, amma ba tare da mayonnaise. Don cika wannan kayan lambu iya farin ciki vinegar, lemun tsami ruwan 'ya'yan itace mike daga tin ko kayan lambu (amma ba mafi teaspoon) na mai tsarkake man fetur.
• 2 tablespoons na ingancin bran (su aiki ne guda a matsayin cewa a "Attack");
• gina jiki zama guda kamar yadda a mataki na farko.

Samarwa cruise daga Pierre menu

Don gane da abin da yake mataki kanta Dukan Diet cancanci a duba a kan menu a mako.

1st rana na canzawar:

• karin kumallo - kofi, digãdigansa, qwai da ingancin malmalar bran.
• Abincin rana - kayan miya tare da wani haske da dafa shi myasko.
• abun ciye-ciye - gida cuku casserole, kamar yadda a cikin "Attack", da kuma shayi.
• abincin dare - gasa nama da kuma salatin.

2nd m rana:

• Breakfast - low-mai gida cuku da kuma yogurt.
• abincin rana - sabo kunne.
• rana shayi - sandwiches da Salted, finely yankakken kyafaffen kifi, kofi.
• abincin dare - nama (ba mai) yi, high quality-(gida) yogurt.

3rd rana na canzawar:

• karin kumallo - gida cuku da low-mai yogurt, kofi.
• abincin rana - ramammu (barga aiki ga wani hanta) solyanka.
• abun ciye-ciye - pancakes bran, low-mai yogurt.
• abincin dare - kaza (tururi ko gasa), burgers, salatin.

4th m rana:

• Breakfast - digãdigansa, qwai (ba soyayyen cake) tare da naman alade, kofi.
• Abincin rana - miya da meatballs da bran (2 tbsp.).
• abun ciye-ciye - cuku da wuri ba tare da gari.
• abincin dare - gasa kifi, yogurt.

5th ranar canzawar:

• karin kumallo - biyu Boiled qwai, salted kifi, kofi.
• abincin rana - kamar wata turkey cutlets, salatin.
• abincin rana - Kefir Mix tare da bran.
• abincin dare - kifi gasa da sarrafa cuku da kayan lambu da kuma shayi.

6th ranar canzawar:

• Breakfast - ba sugar Cottage cuku casserole, shayi.
• abincin rana - sabo kunne da malmalar bran.
• rana shayi - duk abincin teku, shayi.
• abincin dare - gasa ramammu nama.

7th ranar canzawar:

• Breakfast - digãdigansa, qwai, yogurt, da kuma kofi.
• abincin rana - da dafa naman maraki meatballs, salatin.
• abun ciye-ciye - cuku da wuri, kamar yadda a cikin "Attack", shayi.
• Dinner - kayan lambu Stew da wani matashi kaza.

Dyukanovskim zinariya mulki ne 1.5-2 lita na ruwa mai tsabta kullum tafiya marathons.

Dyukanovsky uku mataki - "kayyade"

A mafi muhimmanci mataki bayan wani m sbrosku. Samu tare da wani tsanani fadan santimita zama dole a gyara jiki da kuma samun aiki a kan sabon, more high-kalori abinci. Cire daga cikin abinci raunana jiki har yanzu bukatar hankali sauƙi daga mafi kyau Faransa.

New kayayyakin na uku mataki zai kasance:

• dukan hatsi hlebushek - daya kananan yanki.
• m, amma high quality-cuku da mai abun ciki na ba fiye da 40% - 40 g;
• ba fiye da 200 grams na kananan sugar-dauke da 'ya'yan itatuwa - apples, berries.
• Yana iya yanzu a bayyana ta da kananan rabo daga starchy abinci (taliya, da kuma raw dankali), amma ba fiye da 200 grams a lokaci;
• Hatsaisai ne ma kebe (wato yarda).

Zama istinbadi 2 tablespoons bran da kuma 2 lita na ruwa mai tsarkakẽwa.

A nan muna kusan ya cika bayyana abin da Dukan Diet, hudu, saukarwa wanda tunanin fitar da karami daki-daki, ya zauna na karshe zamani.

"Karfafawa"

A karo na hudu mataki Ducane sa jiki dattako da jihar shekaru da yawa. Sunan daidai lokaci aiki.

A duk matakai, har bayan sarrafawa dawowar tsohon santimita high. Saboda haka, da bai cika shirin ko maras yarda da shawarwari da Faransa za su iya yin kai sifili.

Komowa zuwa saba amma modified da Dyukanu rage cin abinci ya kamata a da za'ayi tare da Faransa alacrity, kamar yadda a baya mataki, abin da ake ci. Main ma'aikatan za su a cikin wannan 2 lita ma'adinai (adalci, amma ba sosai m) ruwa a jummai da 3 tablespoons (dangane ji ciki na iya bãyar biyu) riga kafi so spoons oat bran. Jiki aiki (na tafiya, keke marathon da kuma tseren tafiya) zai zama m halaye na nan gaba.

Dyukanovskim zinariya mulki zama mafi kyau duka yin amfani da gishiri. A mafi muhimmanci, a gaskiya, kuma haka da rabi dauke a cikin kayayyakin, don haka ci gaba da Bugu da kari da aka ba kudin-tasiri ga al'ada aiki na jiki posledieticheskogo.

ƙarshe

Yanzu ka san abin da yake cikin Dukan Diet, hudu, saukarwa daga cikin abinci tsarin, mun fentin. Idan kun yi zaton cewa kana da 'yan karin kilo (5 ko fiye), za ka iya kokarin da irin wannan wutar lantarki tsarin.