Kuyini okuyisisekelo?
Ukudla kufanele kubonwe ngokunembile, ngokunamathela kumigomo jikelele. Kuphela ngenxa yalokhu uzokwazi ukubuyela emuva evamile bese ulahla ama-kilogram azondwayo kuze kube phakade. Lungiselela ukuthi kuzothatha isikhathi esingaphezu kweyodwa, futhi ngezinye izikhathi ngisho nangaphezulu kwenyanga eyodwa. Kodwa usudlile isisu sakho futhi, hhayi usuku olulodwa, ngakho konke kulungile. Ungabala isikhathi sokudla ngokusho kwetafula:
Imithetho eyisisekelo
Kubalulekile ukukhipha okuningi ngangokunokwenzeka ekudleni kwamafutha kanye nama-carbohydrates, ukudla ukudla okuningi kwamaprotheni. Encwadini yakhe, i-Dukan igcizelela ukuthi ungadla uma ufuna futhi ngangokunokwenzeka. Into esemqoka ukufaka imikhiqizo efanele kwimenyu. Ukudla konke kuhlukaniswe ngezigaba ezine, lapho uzothola isisindo futhi uqinise umphumela owenziwe. Ukunamathela kulo, njengabanye abaningi, badla ibhuloti ye-oat. Zizovimbela ukubonakala kwezinkinga ngamathumbu. Nsuku zonke udinga ukuphuza okungenani amalitha amabili amanzi ahlanzekile bese uhamba emoyeni omusha. Kunconywa ukuba uthathe ama-vitamin complexes ukusekela umzimba.
Izitebhisi zokudla kwamaprotheni
Isigaba sokuqala - Ukuhlasela
Ekuhlaselweni, ungasetha kabusha kusuka kwamapounds ayi-2 ukuya ku-7 azondayo. Ungasebenzisa imikhiqizo evunyelwe kunoma yikuphi okwenziwe futhi uma ufuna. Izitsha kufanele ziphekwe umbhangqwana, ubhaka, isobho noma upheke. Yidla izipuni eziyi-1.5 zegatsha nsuku zonke. Kulesi sigaba, imikhiqizo enjalo ivunyelwe: imikhiqizo yobisi, amaqanda, inyama ephilile, izinkukhu, izinhlanzi. Ungafaka futhi izinongo, ulamula, u-anyanisi, u-garlic, uviniga, usawoti kancane.
Isigaba sesibili - Ukushayela noma Ukunye
Ngesikhathi se-Cruise, izinsuku zeprotheni zihamba ngezinsuku, lapho unamaprotheni ungadla imifino. Isikhathi saso sinqunywa kuye ngesisindo sakho. Ngalesi sigaba, ungafaka isipinashi, isithombo, ama-eggplant, utamatisi, ukhukhamba, iklabishi, ubhontshisi, pepper kanye nokusabalala kokudla. Ungadla futhi izaqathi nama-beet, kodwa ngezikhathi ezithile kuphela. Ungaziqhayisa ngezinti (kodwa hhayi ezingcezu ezingu-8). Yidla ngempela 2 tbsp. nezinkezo ze-oat bran.
Isigaba sesithathu - Ukuhlanganiswa
Kulesi sigaba silungiselela imiphumela ephumelele. Bala isikhathi saso silula - 1 i-kilogram elahlekile "lungisa" izinsuku ezingu-10. Isibalo segatsha senyukela ku-2.5 st. l. Ngolunye usuku ngesonto kuhlala amaprotheni. Ukudla okubili kwekhalori ngesonto kungadliwa ngaphambi kwemini. Emenyu, engeza 2 tincetu zesinkwa, 40 amagremu we ushizi nezinye izithelo. Ngamaviki amabili ngesonto ungazivumela ingxenye ye-pasta, irayisi, amazambane, ubhontshisi noma i-peas. Ukuze uthole i-dessert, ziphanga wena ngesamba esincane sezithelo.
Isigaba sesine - Ukuzinza
Okubalulekile kwalesi sigaba ukugcina umphumela wakho. Siyaqhubeka sidla 3 tbsp ngayinye. l. bran nsuku zonke. Kanye ngesonto sisebenzisa ukudla kuphela kwamaprotheni.
Izici ezinhle futhi ezimbi zokudla
Ukubheka izibuyekezo nezithombe, ukudla kwe-Ducane kuphumelela kakhulu. Ngaphezu kwalokho, kwi-intanethi ungathola izindlela zokupheka ezingaphezu kwezingu-350 zesigaba ngasinye, okungafani nje ukuhlukanisa ukudla kwakho, kodwa futhi kwenza ukunciphisa umzimba kube mnandi futhi kulula.