Protein Dukan Ukudla menu. Zokupheka for ukutya protein

Uninzi khosi ngokukuko ilahleko ubunzima zisekelwe kumgaqo kwiproteni Dukan Diet. Imenyu okumenza okanye ngokupheleleyo ishenxisa ukusetyenziswa carbohydrate, yaye kugxininiswa inyama, intlanzi kunye namaqanda. Ngomhla cleavage ye kwiproteni umzimba ichitha amandla amaninzi. Ukongeza, le element efunekayo ukutya, cell yokuvuselela kunye nangaphezulu. Ngamanye amazwi, esebenzisa kuphela izinto eziphakamileyo-protein, uya kufumana izinto ezibalulekileyo kwaye babe Idizayini.

Ingakumbi ukudla, izincomo jikelele

Njengoko sele kukhankanyiwe, umhlobo nobubele kubo bonke "yesicelo" Kakade elwe, modified kuphela, nto ibizwa ngolu hlobo lulandelayo: protein Dukan Ukutya. Le menu kakhulu ezahlukahlukeneyo, kwaye onenqanaba kamva ngamnye (oko kukuthi, kangangoko nokuncipha), iimveliso ngakumbi nangakumbi zingafumaneka kwisidlo sakho. Umgaqo eziphambili - "udle konke ufuna xa ufuna, yaye kwangaxeshanye zikhule unciphe."

Kukho intaphane yemithetho ekufuneka zilandelwe ukuze kuphunyezwe iziphumo. Bona eqhelekileyo zokutya okunezakha-mzimba, ngoko musani kuwe into entsha. Kuyimfuneko ukuba usele iziselo. Le yenye yeemfuno ezingundoqo, nto leyo eyenza neprothini yokudla Duc. Menu yongeza ifayibha yemifuno (1.5-3 v. A icephe), yaye ukuba basele amanzi, eli candelo engazisi iziphumo ezinqwenelekayo.

yemini ngangemini ukuhamba ngeenyawo imizuzu engama-20 ubuncinane sikhwele izinyuko ngaphandle ukwisinyusi wenze umthambo ziya ukuba ukukhawulezisa inkqubo yokucolwa kunye nokulawula inkqubo kwicala elifanelekileyo. Le yiprogram ebanzi ekufuneka ziqwalaselwe ekuhambeni kwexesha. Noko ke, ukuba baphuke, ungaphelelwa lithemba. Ngokuba yimihla emibini elandelayo, sibuyele emva kanye menu protein, uze uqhubeke le khosi.

Products for protein Dukan Ukutya

Ngoku siza kuqwalasela ntoni iproteni Dukan Ukutya. Imenyu iqulathe amaqela amabini ezinkulu: iimveliso zezilwanyana ezinomthamo eliphezulu protein kunye nemifuno. Kwinxalenye yokuqala inyama yenkomo, umvundla wezintso kwaye wesibindi, ulwimi, ham ibhityile, phantse nayiphi na intlanzi, caviar.

Seafood - oku iqela kuyabiza. Gqibezela le menu Lembaza, squid, kwengwane, lobster, iimbatyisi, lobster, oononkala kunye yenamvuna. Qinisekisa ukuba usebenzisa (irhanisi wayengavumelekanga, kuphela ngaphandle eluswini) inyama yenkukhu, kwakunye amaqanda yenkuku kunye izagwityi.

Wena ke ziquka kwi ezityiwa hlaza, seqanda, beetroot, iminqathe, iseleri, ikhaphetshu, kwaneekomkomere, zucchini, isipinatshi, iimbotyi, amatswele, iipepile, ithanga, kwakunye soy neenkowane. Zizo ezo izinto ezisisiseko iprotheyini Dukan Ukutya. Kukho elinye iqela, equka mveliso yokwakha. Abakwazi ingasetyenziswa kwinqanaba lokuqala, kwakunye protein kunye nokuzila ukudla imihla. Uqwalaselo olubukhali kubo ngezantsi ngokuphathelele kwisigaba ngasinye.

The main izigaba

Ngamnye kubo umsebenzi wayo. I ezimbini zokuqala kwenza kube lula ukuba ukunciphisa umzimba, kwaye eyesithathu neyesine - ifuduke ukudla ubomi obuqhelekileyo, ukuhlanganisa iingqiqo ezimbini ukulungisa isiphumo. Ngapha koko, ukuze bafumane ubunzima, kufuneka ukuba sikhe siyijonge entsha kwi yokuphila kwakho. Le umzuzu ephambili apho Dukan Diet isekelwe. Inqanaba ligubungela ixesha ngokwaneleyo elide, i-avareji yeenyanga ezi-6 ukuya kunyaka onesiqingatha. Kulo mzekelo, eli nqanaba lokugqibela ingasetyenziswa njengako inkqubo ukudla imihla ngemihla.

Inqanaba lokuqala olunzima kakhulu, kodwa kwaso, kwaye kukho ilahleko ubunzima engango. Yiyo loo nto kubalulekile ukulandela zonke iingcebiso ukufumana nemiphumo emihle, nto leyo ebonisa Ducane yokudla. Amanqanaba luhamba landela omnye komnye, ukuze yonke imini iya kufumaneka Ukwahluka ngakumbi ukuqulunqa le menu ngemihla.

Isigaba sokuqala

igama layo - "Ukuhlasela." Oku kubalulekile kulo lonke eli cebo ngakumbi. ubude balo ayikho elawulwayo kwaye kuxhomekeke ubunzima sokuqala kwemfuneko. Ukuba ufuna ukuba ulahlekelwe ubuncinane 5 kg, kuya kwanela iintsuku ezimbini. intsalela yakho 5-10 kg? Kuya kufuneka ukuba silinde iintsuku ezi-3. Ukuba kuyimfuneko ubunzima ukulahlekelwa 10-20 kg ifuna iintsuku ezi-5, ubunzima excess iintsuku 20-30 ithetha ukuba isigaba sokuqala kunatyiselwa ukuya kwiintsuku ezisi-7. Ukuba umzimba - 30 kg, ngoko uzilungiselele ukubandezeleka iintsuku ezili-10. Sigxininisa ukuba lo ubude 'uhlaselo ", hayi ixesha ufikelele ubunzima wakho umnqweno.

Ngokuqinisekileyo uye wadibana izidlo zokupheka protein. Isigaba sokuqala Ducane kuzo phantse efanayo. Akunako ukusebenzisa oyile uqhotse ukutya. Kufuneka kwakhona ukuphelisa zonke izakha, umgubo kunye elimnandi. Wena banikwe ukhetho nokuba intlanzi, wayipheka okanye zosiwe ngaphandle ioli, iimveliso zaselwandle, inyama yenkukhu kunye pipi ngaphandle ulusu, nomvundla, yemvu. Ukongeza, amaqanda ukutya supplement kunye neemveliso zobisi (0% fat). Kuyimfuneko ukunciphisa ukuthathwa netyuwa, ikofu neti emnyama. Kodwa amanzi iti eluhlaza kunokuba phantse ngaphandle kwemiqathango. Musa ukulibala ukuba adle yonke imihla ukusuka amacephe 1.5 ukuya ku-3 bran (oat ngcono), zingakotshwa exutywe iyogurt okanye iyogurt unsweetened.

sample menu

Ukuze ukwazi Ucinga ukuba uya kukhangela indlela otya ngayo, umnikelo scheme abonakalisa. bakudle Recipes protein ziyafana kakhulu, kodwa kongezwe la manqanaba mathathu alandelayo Ducane khosi uwina imvelaphi yabo. Ngoko ke, ngokuba sakusasa uyakwazi ukulungiselela owakho omelet protein yakho amaqanda 3, ongeze iqhekeza salmon ngetyuwa yaye iglasi iti okanye ikofu.

Lunch iya kuba iyogurt ezisezantsi-fat okanye iyogurt (100 g), oat bran (1.5 v. Amacephe). Isidlo sasemini - kubhakwa okanye inkukhu ebilisiweyo, emva kwemini laseMqonci iphekiweyo ukonwabisa ngokwabo, yaye uya inyama isidlo nayiphi na intlanzi olunamafutha, laseMqonci kuphekwa, iyogurt okanye inyama imvana (yenkomo). Le inxalenye yokuqala kwekhosi, ebizwa ngokuba "ziiprotein Dukan Ukutya." Recipes ingahluka. Unikwa iintlobo ezahlukeneyo imveliso ungazilungiselela inqwaba izitya kuyo.

Kubalulekile ukujonga impendulo umzimba. Ukuba uziva kakubi, kungcono ukuba ukuphazamisa inyathelo lokuqala ndiye yesibini. Uyile ngapha kwe Kakade ke, uya kuba kungenzeka ukuba uhambe emva kwinqanaba lokuqala kunye ukubamba up. Khumbula ukuba agqithisile iiproteni ixesha elide ebangela umonakalo elibonakalayo wesibindi, nezintso nengqondo, ngoko, uthe isigaba kufuneka ingadluli kwiintsuku ezili-10.

Isigaba sesibili

Eli nqanaba libizwa ngokuba "Cruise" (striping). Ngaba alternate mihla xa unako ukutya kuphela ukudla iiproteins kunye nabo zisebenza bhetele zemifuno. Le nkqubo ixhomekeke kwinani padding engaphezulu. Kungcono kunyanyezelwa lobeko 1: 1 okanye 2: 2. Ubuninzi scheme avumelekile - 5: 5, oku kusetyenziswa xa kuyimfuneko ukuba ngokutsha ngaphezu kwama-20 kg.

Xa ukudla osetyenzisiweyo zonke eziveliswa kwinqanaba lokuqala, bafakela imifuno. Bangakwazi edliwayo ekrwada, wazosa izonkana okanye ebilisiweyo. Le Okungumahluko iitapile, iminqathe kunye beetroot. Kufuneka ube kuphela. Le ukutya zinokwahluka iziqholo ngenxa, yelamuni, soy sauce. Bezifo dessert kunye neelekese ezisekelwe iziqhamo ze skim itshizi kunye wongezelela gelatin, agar-agar.

imenyu eqinisekile

Breakfast kwi kwiproteni ngemini kuba omelet kunye ham kunye netshizi. Elinye ukuya protein yemifuno mini kuya kubakho omelet kunye iitumato kunye anyanisi green okanye fritters squash. isidlo Second - iyogurt kunye amacephe ama-2 ka-oat bran. Lunch kungabandakanya intlanzi, inyama, kwisuphu okanye ziiprotein hodgepodge ngemini, kwaye elandelayo nje intw isaladi yemifuno. Umthamo isisahlulo okanye kuphekwe inkukhu isaladi. Dinner - cutlets inkukhu isibini, kwaye ezisezantsi-fat iyogurt okanye imifuno iyabiliswa ukuba nivathise kweentlanzi.

Ke kaloku lo mbuzo ubalulekileyo malunga indlela iya kuhlala protein Dukan Ukutya. Ngoku izigaba ukutshintsha nganye ezinye ukhawulezise kangangoko ngaphambili. Isigaba sesibini kuxhomekeka kwinani padding eyongezelelweyo unokuthatha ukusuka kwiinyanga ezi-2 ukuya ku-6. Enyanisweni, wakube ufikelele oko akufunayo, uyakwazi ukuqhubeka ukuya kwinqanaba elilandelayo. Akuyi Akuvunyelwe uwahlule kwikhosi ibe ziinxalenye eziliqela. Umzekelo, ukuba ufuna ukwehlisa ubunzima kwi-30 kg, le into kwekhosi wokuqala makahlukane-15 kg. Ke uye kuwo onke amanyathelo-4, uze uye emva kuqala ukuze bamphose i-15 kg.

Isigaba sesithathu

Eli nqanaba ke lokugqibela, wegqitha nxalenye inzima. Ngoku uyazi kakuhle ukuba loo ukutya protein ukunciphisa umzimba Duc. Kwakukho umsebenzi yokugqibela - ukuhambisa kakuhle ukuze kwizidlo yesiqhelo. Esi sigaba - "Ugxininiso". Ubude kungabalelwa ngokuzimeleyo ngenjongo ngekhilogram nganye emzimbeni babeza kuthabatha iintsuku ezilishumi ukulungiswa. Ukuba izigaba ezibini yangaphambili ezilahlekileyo 5 kg, "Ugxininiso" iya kuhlala iintsuku ezingama-50.

Ngoku ungakwazi ukuhlawula ngemini ezimbalwa izilayi zezonka, 40 iigrem itshizi, izihlandlo ezimbalwa yehagu ngenyanga kunye Bacon, irayisi kunye neetapile, yonke imihla udle i-apile,-orenji okanye ivatala lobule. Kabini ngeveki, udle nantoni na ayifunayo. Uyakwazi ukuqhubeka usebenzise zokupheka ukutya ngenxa protein Dukan Ukutya, nangona izinto ezahlukeneyo ezivunyiweyo ngoku phezulu ukuze ukwazi ukudibanisa kwaye yenza Iindlela zakho.

Qiniseka ukuba uyigcine le mithetho ilandelayo: usuku evekini kufuneka ibe ngokupheleleyo protein, badle 2.5 Art. amacephe of oat bran ngosuku.

Isigaba sesine

Ngoko ke, eneneni, ubomi bakho. Akukho nto olungenasiphelo ekuthiwa protein Dukan Ukutya. Ukuphonononga lubonisa ukuba ubunzima extra ashiye ngokukhawuleza izigaba ezibini zokuqala, yaye inkulu ubunzima okokuqala, ngokukhawuleza kuyenzeka. Kwinyanga yokuqala ukuphulukana ukuya ku-15 kg, uze isantya kwathotha noko. Xa umntu eza kwisigaba yesine, oko sele ifikelele kwayo. Ngoku umsebenzi wakhe - ukuba balandele isikhokelo ezithile ukugcina ubunzima off iminyaka ezayo.

Kufuneka bagcine ulawulo sibethwe ngumoya yonke imihla imithambo kusasa. Yonke imihla, nidle bran uze usele amanzi amaninzi. Kuthe ngeny 'imini balandele yokudla protein ngeveki.

Ngamafuphi

Le nkqubo ingcamango-eza kukunceda ulufikelele ubunzima bakho efanelekileyo ngaphandle nobungozi kwimpilo. Ukuba uyakwazi ukukhetha ikhondo elungeleleneyo ukuba oko unika iziphumo ezibonakalayo, le protini Dukan Ukutya. "Attack" - isigaba kuphela ukuba esilimaza impilo yakho, ngoko ukuba ufuna ukwehlisa inani elikhulu wayedla (30 okanye ngaphezulu), ikhondo yonke Kucetyiswa ukuba kwahlulwa ibe iqela leendlela. Kulo mzekelo, inyathelo lokuqala aya kuncitshiswa ukususela nge-10 ukuya ku-5, okanye iintsuku ezi-3. Bakuba ke benze zonke izigaba ezine ndisolulela isiphumo yokuqala, uya kubuyela kwisigaba sokuqala uphinde yonke kwakhona.