Dukan Zakudya: magawo anayi a slimming

Wanzeru ndi impeccably okhulupirika ku France anayimiridwa mwa kuchita ndiponso zosavuta kusamalira Dukan Zakudya. magawo anayi a kapezedwe ndi mwadongosolo ndi wotchuka French omasuka ndiponso ntchito zake zosiyanasiyana kudzakuthandizani kutaya awiri kulemera njiru, ndi awiri lotsatira - ndipo pamapeto pake matenda ustakanilos zotsatira.

mtima

Tsopano ife timayang'ana pa zomwe ndi Dukan Zakudya, magawo anayi kukufotokoza.

Kuchokera pa zinthu zophweka choncho zaphindu kwa imayenera mphamvu ya thupi, Per Dyukan maziko a dongosolo ndi mapuloteni. Mfundo yaikulu ya Dukan Zakudya - yaitali odalirika chakudya padziko lonse, koma ndi khalidwe ndi French kusintha zambiri. Pa chimbudzi ndi mayamwidwe mapuloteni wagawo ogwira ayenera amaika mphamvu kwambiri kuposa zofanana botolo la mafuta kapena chakudya njiru kwa slimming.

zakudya kuipa

Kudabwitsa kusintha kudya zokwawa, ngakhale yochepa mapuloteni zakudya zingachititse zotsatira lanzeru. Ndipo wosaganizira Asilavo ntchito kusalankhula ya zakudya zomanga thupi kwa nthawi yaitali (zamoyo zosiyanasiyana zapakati pa masabata 2 mwezi umodzi) nthawi zingachititse chisokonezo impso ndi chiwindi mwankhanza kugunda ndi ngakhale ubongo. Izi ndi zakudya zofunikira ndi mantha downsides Duc. Chifukwa cha amenewa magawo zikuluzikulu mapuloteni akhoza kukhala gallstone ndipo palibe urolithiasis zochepa kwambiri. Mofanana ndi zakudya kapena zodzitetezera modes mphamvu, dongosolo anazindikira ambiri Pierre njira amafuna moyenera, wofuna kufunsa dokotala wodalirika.

Disorientation ndi mantha koyamba dissipates slimming olemera ndi osiyanasiyana gastronomy, amene amapereka Dukan Zakudya menyu tsiku lililonse limene tidzakambirane pansipa.

"Nkhondo"

Origin ndi pazipita zipatso siteji Ducane dongosolo dzina lake lalifupi ndi lakuthwa ngati lupanga mokhudza njonda "mphulupulu" mawu. Title modabwitsa molondola limasonyeza tanthauzo la nthawi zakudya choyamba - teni (ndi anthu ambiri thupi mafuta) masiku thupi ankamangidwanso pa zidzasintha kupanga mode kuyaka ndi outputting anapeza mafuta. Chinsinsi "wothandizila" wa gawo loyamba ndi nyama mapuloteni osakaniza ndi malita 2 madzi oyera ndi kukwera kapena thupi.

Tsopano muyenera kufotokoza mbali ya gawo loyamba, kumvetsa mwatsatanetsatane kodi Dukan Zakudya. Gawo "Nkhondo" zingatenge nthawi zosiyanasiyana. nthawi umadalira pa chiwerengero cha pogwiritsa owonjezera:

• Pyaterochka owonjezera kilo adzatha nthawi osachepera "Nkhondo" - masiku awiri optimally otanganidwa;
• 5-10 kilogalamu owonjezera mtengo 3 - Yu masiku kwambiri;
• 10-20 pogwiritsa owonjezera Babulo adzakhala 10 masiku wonse, "Nkhondo".

Olumpha malire pazipita gawo loyamba Sikuti, chifukwa chakuti m'mavuto thanzi. Chifukwa osankhidwa nthawi ya thupi amatayira ambiri a mafuta kugwilizana zonse ndi zakudya menyu Duc. Gawo "Nkhondo" Kodi osati ntchito pa kumaliseche a kilogalamu, ndi lakonzedwa kuti "kuukira" pa kayendedwe ka thupi, kuti kugonjetsa kunenepa ndi kuonda kulimbikitsa chifukwa cha mgwirizano zina.

mankhwala Zothandiza mu nyengo ya "Nkhondo"

Ndi kuukira zinachitika pa nkhani kwambiri waphindu ndi wowona, muyenera kutsatira "malamulo a masewerawo" limene limalamulira Ducane zakudya. Analola mankhwala tizilomboto siteji monga:

• kutsamira ndi yophika popanda mafuta nyama (ng'ombe, nyama kavalo, ng'ombe ndi kalulu);
• nyama nkhuku amaloledwa yekha ndi khungu ngati zakonzedwa popanda mafuta (bakha ndipo tsekwe onse kuchilemekeza sanali m'gulu mndandanda chifukwa cha okhutira mafuta);
• ng'ombe chiwindi, nyama yamwana wang'ombe ndi nkhuku, kuitchula ng'ombe ndi lilime nyama yamwana wang'ombe;
• nsomba amaloledwa, koma steamed popanda mafuta (zamzitini akhoza kugwiritsidwa ntchito yophika madzi yake);
• tsiku lililonse akhoza kukhala oposa awiri sing'anga-kakulidwe mazira (yeniyeni - ndi yolk mapuloteni sangathe kuchepetsa konse);
• nsomba angathe kukhutira nkhanu ndi molluscs;
• mkaka akhoza kugwiritsidwa ntchito otsika-mafuta (0% mafuta) - kanyumba tchizi, chilengedwe (anapanga bwino kunyumba) yogurt ndi kefir; mkaka ufa sayenera upambana awiri (palibe zithunzi) supuni.

Njala kapena chiletso kwambiri mbali musaganize kadyedwe aliyense, ngakhale Dukan Zakudya. Kusinthana kwa katundu udindo osati moyenera ndi kusiyanitsa chakudya. Komanso chifukwa cha mungathe kujambula chikumbumtima chanu kufunika kutsatira malamulo alionse. Pano pali lingaliro-Duc.

Kuukira: Zamgululi ovomerezeka

Mu pang'ono Pierre amalola ntchito mankhwala zotsatirazi:

• tiyi (popanda shuga, kumene), khofi m'malo ofooka ndi infusions azitsamba;
• viniga ang'onoang'ono m'malovu (apulo, balsamic ndi woyera);
• anyezi (osapitirira theka la kumutu), parsley ndi katsabola, ndipo mukhoza kugwiritsa ntchito osakaniza a zitsamba, koma popanda mchere wodetsedwa);
• monga enaake kapena mbale mbali akhoza kudyedwa 2 (sing'anga) kuzifutsa nkhaka (gherkins 4-6);
• ndimu madzi mu mawonekedwe a acidity kwa mbale (chakumwa chamandimu kapena zipatso ndi koletsedwa);
• mchere zachilengedwe ndi mpiru zedi zolimbitsa (kukondoweza cholandilira sikuphatikizidwa mu mndandanda Ducane);
• shuga wogwirizira (koma shuga, fructose ndi sorbitol okuluwika zoletsedwa).

Komanso, kusintha kugwira ntchito kwa matumbo ndi normalization wa dongosolo lonse m'mimba ayenera kudyedwa oat chinangwa tsiku lililonse (nuance izi zikhoza kumenya monga casseroles, masikono kapena msuzi). lamulo limeneli n'kofunika kwambiri kwa anthu amene ndimawakonda Dukan Zakudya.

"Athira": mankhwala saloledwa kudya

Ngakhale kuti woyambitsa njira kupanga dongosolo kucheza ndi aulemu, koma ena amaletsa chakudya chokoma chakudya. Ena mwa iwo ndi mankhwala zotsatirazi:

• nkhumba wa m'badwo uliwonse ndi mafuta (ndi mitsempha woyera) nyama;
• nyama kudya chakudya (theka-idzatha);
• mpunga ndi mbewu monga chimanga ena onse;
• maswiti.

menyu

Ndipo Dukan Zakudya ndi zimene kwa sabata? Kodi zakudya zina menyu tsiku ndi tsiku? Tsopano, tiyeni tione mfundo gastronomy wa kuonda, zomwe cholinga chake ndicho optimizing kulemera ndondomeko Yambitsaninso.

1st tsiku tizilomboto:

• Kadzutsa mungathe kudya mazira ndi nyama, ndi kumwa flavored (achilengedwe) khofi;
• Nkhomaliro akhoza chokongoletsedwa ndi msuzi ndi mkate chinangwa;
• akamwe zoziziritsa kukhosi - njira zabwino ndi kuphika curd (popanda wambirimbiri shuga);
• chakudya - anaphika (Taphunzira) nyama ndi tiyi.

2-day "kuukira":

• kalembedwe kadzutsa mulidziwe - chinangwa zikondamoyo ndi kanyumba tchizi (otsika-mafuta) ndi tiyi;
• Nkhomaliro - msuzi wabwino yophika nyama ndi mazira yophika;
• akamwe zoziziritsa kukhosi - zachilengedwe (popanda utoto ndi mbali zipatso) yogurt;
• chakudya - Taphunzira mphodza (nthunzi) nsomba.

tsiku lachitatu za zimene zinachitika:

• Kadzutsa -omlet, mchere nsomba, khofi;
• Nkhomaliro - Chicken (nthunzi) burgers, amamwa yogurt;
• Mkaka pogulitsira zakudya kwathunthu - ndi curd (0%) ndi yogurt;
• Chakudya mu amajambulapo maluwa okongola m'madzi - onse nsomba.

4-day "kuukira":

• Kadzutsa - kukonzedwa tchizi mkate ndi chinangwa, khofi;
• Nkhomaliro - otsika mafuta (masamba kapena nyama yophika) msuzi;
• Curd pudding pa nkhomaliro ndi tiyi;
• chakudya - wokazinga nyama zowonda ndiponso tiyi.

5 TH tsiku kumuukira:

• kadzutsa - yophika mazira ndi awiri kuwala yogurt;
• nkhomaliro - nsomba (nthunzi) patties, yogurt (0%);
• akamwe zoziziritsa kukhosi amasunga mkaka zolinga - kanyumba tchizi ndi mkaka wopanda mafuta (atsopano);
• Turkey fillet ndi kukonzedwa tchizi chakudya ndi tiyi.

6-day "kuukira":

• kadzutsa - khofi (achilengedwe) ndi mazira scrambled;
• Nkhomaliro - msuzi ndi meatballs nyama Taphunzira (ayenera yophikidwa bwino);
• yogurt ndi chinangwa masana tiyi;
• chakudya - nsomba iliyonse ndi tiyi ofunda.

7 tizilomboto Tsiku:

• kadzutsa - kanyumba tchizi (savory) Casserole ndi tiyi;
• khutu mtanda wa chinangwa nkhomaliro;
• akamwe zoziziritsa kukhosi - mikate tchizi (popanda ufa), ndi yogurt;
• chakudya - burgers kwa banja ndi yogurt.

Izi ndandanda chakudya ndiyopenekela, kotero inu mukhoza Njira kapena kusintha malo chakudya. Musaganize njala zoledzeretsa - ichi ndi Mwambi a dongosolo lino mphamvu.

"Sitima"

Gawo lachiwiri la pulogalamu akuthamanga amathandiza kulimbikitsa zotsatira, amene anapereka Dukan Zakudya. Kusinthana kwa CHIKWANGWANI wowonjezera mapuloteni ndondomeko zofunika. bukhu, anamasulidwa, ndipo kenako kusinthidwa ndi mayiko ena zakudya zawo, Pierre anayambitsa ochuluka monga 72 analola mankhwala mapuloteni omwe angagwiritsidwe ntchito ndi aliyense modernized Dukan Zakudya. Kuukira, amene anachokera mankhwala ndi mosamalitsa mu masamba a mabuku, mwangwiro lowonjezera ndi chakudya "Sitima" - gawo lachiwiri la kachitidwe.

Izi "mosinthana" mphamvu amalola kusintha chifukwa ankayembekezera:

• wokonzeka kutaya 10 kilogrammchikov owonjezera ayenera Njira 1/1;
• 10-15 adzakhala kuitanitsa imeneyi zikuluzikulu pang'ono - 1/3;
• zoposa 15 makilogalamu dyukanovskoe kusinthana ndidzapempha 1/4
• 20 pogwiritsa amafuna alternations yaitali - 1/5.

akuloledwa kuwagwiritsa

"Sitima" chakudya pambuyo "kuukira" ndi bonasi lalikulu limene anali okonzeka hudeyuschego Dukan Zakudya. Analola chakudya pa "zimafika" mphamvu tione ngati izi:

• Masamba, munali "ananyema" particles, monga wowuma (peyala, Beets ndi mbatata - izi zosatheka). Iwo akhoza kuphikidwa mu uvuni, bwino wiritsani bwinobwino kapena kudyedwa yaiwisi, koma popanda mayonesi. Kudzaza masamba amenewa angathe chimwemwe vinyo wosasa, mandimu molunjika kuchokera malata kapena masamba (koma osati kwambiri piritsi) la mafuta woyeretsedwa.
• masupuni 2 a khalidwe chinangwa (magwiridwe awo ndi chimodzimodzi kuti "Nkhondo");
• mapuloteni kukhala mofanana mu gawo loyamba.

The sitima akufuna ku Pierre menyu

Kumvetsa zimene siteji yokha Dukan Zakudya zothandiza pa menyu sabata.

1st tsiku kusinthana:

• kadzutsa - khofi, scrambled mazira ndi mikate khalidwe la chinangwa;
• Nkhomaliro - masamba msuzi ndi kuunika bwino yophika myasko;
• akamwe zoziziritsa kukhosi - kanyumba tchizi casserole, monga "Nkhondo", ndi tiyi;
• chakudya - anaphika nyama ndi saladi.

2 taphunzira tsiku:

• Kadzutsa - otsika-mafuta kanyumba tchizi ndi yogurt;
• nkhomaliro - makutu atsopano;
• masana tiyi - masangweji ndi mchere, finely akanadulidwa kusuta nsomba, khofi;
• chakudya - nyama (osati mafuta) mpukutu apamwamba (kunyumba) yogurt.

Tsiku 3 wa kusinthana:

• kadzutsa - kanyumba tchizi ndi yogurt otsika-mafuta, khofi;
• nkhomaliro - Taphunzira (khola ntchito kwa chiwindi a) solyanka;
• akamwe zoziziritsa kukhosi - zikondamoyo chinangwa, otsika-mafuta yogurt;
• chakudya - nkhuku (nthunzi kapena wophikidwa), burgers, saladi.

4 taphunzira tsiku:

• Kadzutsa - scrambled mazira (osati yokazinga keke) ndi nyama, khofi;
• Nkhomaliro - msuzi ndi meatballs ndi chinangwa (2 tbsp.)
• akamwe zoziziritsa kukhosi - tchizi mikate yopanda ufa;
• chakudya - anaphika nsomba, yogurt.

5 tsiku kusinthana:

• kadzutsa - awiri yophika mazira, mchere nsomba, khofi;
• nkhomaliro - angapo cutlets Turkey, saladi;
• nkhomaliro - Kefir kusakaniza chimanga;
• chakudya - nsomba zophikidwa ndi tchizi kukonzedwa ndi masamba ndi tiyi.

6 tsiku kusinthana:

• Kadzutsa - palibe shuga Cottage tchizi casserole, tiyi;
• nkhomaliro - makutu atsopano ndi mitanda ya chinangwa;
• masana tiyi - onse nsomba, tiyi;
• chakudya - wokazinga nyama Taphunzira.

7 tsiku kusinthana:

• Kadzutsa - scrambled mazira, yogurt, ndi khofi;
• nkhomaliro - yophikidwa bwino nyama yamwana wang'ombe meatballs, saladi;
• akamwe zoziziritsa kukhosi - tchizi mikate, monga "Nkhondo", tiyi;
• Chakudya - masamba mphodza ndi nkhuku wamng'ono.

Dyukanovskim golide ulamuliro ndi malita 1.5-2 madzi oyera kuyenda marathons tsiku.

Dyukanovsky lachitatu siteji - "chikukonzekera"

Chinthu chofunika kwambiri pambuyo sbrosku amaonekera. Analandira ndi masentimita kwambiri tikadwala kofunika kukonza thupi ndi kupeza ntchito pa latsopano, zambiri zakudya mkulu-kalori. Chotsani zakudya wofooka thupi ayenera pang'onopang'ono tisaletse ku abwino French.

Latsopano mankhwala a siteji chachitatu chidzakhala:

• lonse mbewu hlebushek - wochepa kagawo;
• olimba, koma apamwamba tchizi ndi mafuta zili osapitirira 40% - 40 ga;
• zosaposa 200 magalamu a yaing'ono zipatso shuga munali - maapulo, zipatso;
• Izo tsopano wokhutitsidwa ndi chakudya chochepa zakudya wokhuthala (pasta, ndi mbatata zosaphika), koma osati magilamu 200 pa nthawiyo;
• Nyemba komanso ali osachita (mpata).

Khalanibe yovomerezeka supuni 2 chinangwa ndi malita 2 madzi oyera.

Apa ife pafupifupi zovuta kufotokoza zimene Dukan Zakudya, magawo anayi amene ankaganiza kuti zinthu zing'onozing'ono wakhala gawo lotsiriza.

"Olimba"

Mbali chachinayi Ducane amachititsa thupi ziziyenda boma kwa zaka zambiri. Dzina la lolingana gawo ntchito.

Pamisinkhu zonse, ngakhale kupitirira kubwerera ankalamulira wa masentimita kale. Motero, pulogalamu chosakwanira kapena sanali kugwilizana ndi malangizo a French akhoza kupanga kufika ziro.

Tikaonanso bwino koma kusinthidwa ndi Dyukanu zakudya ayenera kuchitidwa ndi alacrity French, monga gawo lathali, zakudya. ndodo zazikulu mu mchere 2 lita (moyenera, koma osati mchere kwambiri) madzi mu tandem ndi supuni 3 (malingana ndi maganizo m'mimba akhoza yoperekera awiri) kale ankakonda spoons oat chinangwa. zolimbitsa thupi (kuyenda, kupalasa njinga mpikisano ndi mtundu kuyenda) kudzakhala zizolowezi zabwino m'tsogolo.

Dyukanovskim golide ulamuliro wobwezera ntchito mulingo woyenera wa mchere. Zofunika kwenikweni, ndi zinthu zopezeka mankhwala, kotero Kuwonjezera mosalekeza si yosafuna kuti uziyenda wabwinobwino wa posledieticheskogo thupi.

Pomaliza

Tsopano inu mudziwe Dukan Zakudya, magawo anayi a dongosolo chakudya, ife zasonyeza. Ngati mukuganiza kuti muli ndi ochepa owonjezera pogwiritsa (5 kapena zambiri), mungayesere ngati dongosolo magetsi.