I-Ducane Diet: izigaba ezine zokulahlekelwa kwesisindo

UmFulentshi ohlakaniphile futhi ongenamqondo ohloniphekile wayemelelwa ngokudla okunomsoco nokugcinwa kalula kwe-Ducane. Izigaba ezine zokudla okuhlelekile ngendlela ehlonishwayo yeFrance kanye nokuzikhandla kwemvelo kuzosiza ekunciphiseni izisindo ezimbili zokuqala ezibulalayo, futhi kulezi zilandelayo ezilandelayo - zijwayelekile futhi zikhulise imiphumela etholakalayo.

The Essence

Manje sizocubungula ukuthi yikuphi ukudla okuDucant, futhi sikuchaze ngezigaba ezine.

Ngokusekelwe ezintweni ezisemqoka futhi ezizuzisayo zomzimba womuntu ukuze kube nokudla okunempilo, uPierre Duques wabeka isisekelo samaprotheni wesistimu. Okuyinhloko yokudla kukaDucane yizimiso zokudla okunomsoco omhlaba jikelele, kodwa ngezinguquko ezihambisana nokufaneleka futhi ngeziFulentshi. Ekugayeni nasekusebenziseni okuphumelelayo kweyunithi yamaphrotheni, kuyadingeka ukuthi usebenzise amandla amakhulu kakhulu kuneyunithi elilinganayo lamafutha noma okungahambi kahle kwamakhemikhalididididi amancane.

Izinkinga zokudla

Kushintsha ushintsho ekudleni kanye nokuguquka, noma ngabe yisikhathi esifushane, amaprotheni okunomsoco angabangela imiphumela emihle kakhulu. Ukusetshenziswa okungaqondakaliyo nokuSlavic okungalawulwa kokudla kwamaprotheni phakathi nenkathi ende (ngezinhlobo ezahlukene ezivela emavikini amabili kuya enyangeni) kungabangela ukuphazanyiswa emisebenzini yezinso, ukushaya ngesibindi isibindi ngisho nobuchopho. Lokhu kuyingozi enkulu futhi esabisayo yokudla kukaDucane. Futhi imiphumela yezinhlelo ezinjalo zeprotheyini ezinkulu zingaba yi-cholelithiasis futhi ayikho i-urolithiasis engathí sina. Njengezinye izidlo zokudla okunomsoco noma we-prophylactic, lesi simiso, ngokuvumelana nezigidi eziqashelwa indlela kaPetru, sidinga ukubonisana okulinganiselayo nokubanzi nodokotela othembekile.

Ukuphazamiseka nokukhathazeka okuqala kokulahlekelwa isisindo kukhishwa yi-gastronomy ecebile nehlukahlukene ehlinzekwa yiDucane yokudla, imenyu yosuku ngalunye esizoxoxa ngaso ngezansi.

"Ukuhlaselwa"

Isigaba sokuqala nesakhiqiza kakhulu ohlelweni lweDucane sabizwa ngokuthi sifushane futhi sibukhali, njengenkemba yomnumzane othakazelisayo, igama elithi "Attack". Igama lichaza ngokunembile incazelo yenkathi yokuqala yokudla - okweshumi (ngekhulu lamafutha) izinsuku, umzimba wakhiwe kabusha njengendlela evumayo yokukhiqiza nokususa amafutha anqwabelene. I-"agent" eyimfihlo yesigaba sokuqala iprotheni yezilwane ehlangene nama-2 amalitha amanzi ahlanzekile nokuhamba noma ukuvivinya umzimba.

Kudingekile ukuchaza manje izici zesigaba sokuqala, ukuze uqonde ngokuningiliziwe ukuthi yini iDucane yokudla. Isigaba esithi "Ukuhlaselwa" singaphelela ngezikhathi ezahlukene. Ubude balo buxhomeke enani lamakhilogremu engeziwe:

• I-kilogram eyengeziwe engamahlanu kilogram izothatha isikhathi esincane sokuthi "Ukuhlaselwa" - izinsuku ezimbili ezigcwele kahle;
• Ukwedlula ama-5-10 kilogram kuzodla izinsuku ezintathu ezinzima;
• Amakhilogremu angu-10-20 azothatha izinsuku ezingu-10 ezigcwele ze-"Attack".

Ukudlula umkhawulo ophezulu wesigaba sokuqala akudingekile, ngoba lokhu kuzosithinta impilo. Ngesikhathi esikhethiwe, umzimba uvuselela kakhulu amafutha ngokuhambisana ngokugcwele nemenyu yokudla yaseDukan. Isigaba esithi "Ukuhlaselwa" asisebenzi nje ukulahlekelwa i-kilogram, senzelwe ukuthi "sihlasele" isigqi esilinganisiwe somzimba, sithole ukunqoba ngaphezu kwesisindo esiningi futhi sishukumisele ukuba kube nokubambisana kokubambisana.

Imikhiqizo ewusizo ngesikhathi "Ukuhlaselwa"

Ukuze ukuhlaselwa kudlule esimweni esihle kunazo zonke futhi esingenabungozi, kubalulekile ukugcina "imithetho yomdlalo" ebizwa ngokuthi ukudla kukaDucane. Imikhiqizo evunyelwe yesigaba sokuhlasela ihlanganisa:

• Emile futhi ephekwe ngaphandle komzimba wamafutha (umthala, inyama yehhashi, inyama yenkomo kanye nonogwaja);
• Inyama yezinkukhu ivunyelwe kuphela ngaphandle kwesikhumba futhi uma iphekwe ngaphandle kwamafutha (i-duck nayo yonke i-goose ehlosiwe ayihlanganisiwe kulolu hlu ngenxa yalokho okuqukethwe kwamafutha);
• Isibindi sezinkomo, i-veal kanye nezinkukhu, ulimi lwezinyosi nolulwimi lwesifuba;
• Inhlanzi ivumelekile, kepha iphekwe ngesithamela futhi ngaphandle kwamafutha (ukudla okusemathinini kungadliwa kuphela emanzini ayo);
• Ungakwazi nsuku zonke amaqanda aphakathi kwenkukhu angaphezu kwamabili (ikakhulukazi - i-yolk, amaprotheni akakwazi ukulinganiselwa nhlobo);
• Kusuka kokudla kwezilwandle kungenzeka ukuthi uneliswe ngama-crustaceans kanye nama-mollusks;
• Imikhiqizo yobisi ingasetshenziswa kuphela ngamafutha (ama-0% amafutha) - i-cottage shizi, yemvelo (ephekwe kahle ekhaya) i-yogurt ne-kefir; I-powder yobisi akufanele idlule kabili (ngaphandle kweslayidi) yezipuni zetafula.

Ukuzila ukudla noma ukuvinjelwa ngokweqile kwezidingo akubhekwa ngukudla okunomsoco, noma ngokudla kukaDucane ngokwayo. Imikhiqizo ehlukile evunyelwe ngeke ikuvumele kuphela ukuba ulinganise futhi uhlukanise ukudla kwakho. Futhi, ngenxa yalokhu, ungakwazi ukuphazamisa ukuqonda kwakho kunesidingo sokugcina noma yikuphi ukuvinjelwa. Nansi iDyukana enengqondo enjalo.

Ukuhlaselwa: imikhiqizo evunyelwe

Ngezilinganiso ezilinganiselwe, u-Pierre uyakuvumela ukuthi usebenzise imikhiqizo elandelayo:

• I-Tea (ngaphandle kokushukela, ngokwemvelo), ikhofi kanye ne-infusions ebuthakathaka yamakhambi;
• Uviniga ngamaconsi amancane (apula, ibhalsamu nomhlophe);
• Ama-anyanisi (angenamakhanda angaphezu kwesigamu nesigamu), i-parsley nedill, ungasebenzisa futhi ingxube yamakhambi anomsindo, kodwa ngaphandle kokuhlanganiswa kasawoti);
• Njengokungezelela noma ngisho nesitsha sehlangothini, ungasebenzisa ikhukhamba eliphakathi kwe-2 (eliphakathi) elikhethiwe (4-6 gherkins);
• Ijusi elisha le-Lemon ngesimo ukhilimu omuncu izitsha (lemonade noma izithelo akuvunyelwe ngokuphelele);
• Usawoti kanye nesinaphi semvelo ngokulinganisa okulinganiselwe (ukucasula kwama-receptors akufakiwe kuhlu lwaDucane);
• Indawo esikhundleni soshukela (kodwa i-glucose, i-fructose ne-sorbitol elayishiwe ayinqatshelwe).

Futhi, ukuze uthuthukise umsebenzi wezinambuzane futhi uvuselele yonke uhlelo lokugaya ukudla, udinga ukudla i-oat bran nsuku zonke (le nuance ingadlalwa ngendlela yama-casseroles, amakhukhi noma isobho). Lona umthetho obalulekile kulabo abathanda ukudla kukaDukan.

"Ukuhlaselwa": imikhiqizo engavunyelwe ukudla

Kungakhathaliseki ukuthi umlobi wezinqubo wazama kanjani ukwenza uhlelo lokukhulumisana nokukhulisa, imikhuba ethile yokudla ivimbela abanye. Phakathi kwazo kukhona imikhiqizo elandelayo:

• Ingulube yanoma yimuphi unyaka namanoni (inyama enezimvu ezimhlophe) inyama;
• Izitsha zokudla okusheshayo (imikhiqizo eqedile);
• Ilayisi nazo zonke ezinye okusanhlamvu;
• Amaswidi.

Imenyu

Futhi yikuphi ukudla kweDucane ngesonto? Iziphi izitsha ezifakiwe kwimenyu yansuku zonke? Manje cabanga nge-gastronomy ejwayelekile yokunciphisa, okuhloselwe ukuthuthukisa inqubo yokulahlekelwa isisindo.

Usuku lokuqala lokuhlasela:

• Ukuze uthole ukudla kwasekuseni ungadla amaqanda aqhathaniswa ngenyama futhi ube nekhofi (elimnandi);
• Isidlo singadalwa ngesobho nesinkwa esivela ku-bran;
• Isisindo se-mid-ekuseni - into enhle yi-cottage shizi casserole (ngaphandle kokushukela okuningi);
• Ukudla okudliwayo (okunamandla) inyama kanye netiye.

Usuku lwesibili lwe-"Attack":

• Isidlo sasekuseni ngesitayela se-Yankee - ama-pancake ekhamini ne-cottage shizi (amafutha aphansi) netiye;
• Isidlo - isobho emanzini abilisiwe kahle namaqanda abilisiwe;
• Itiye lasebusuku - yemvelo (ngaphandle kwama-dyes nezithelo zezithelo) i-yogurt;
• Ukudla kwesidlo - inhlanzi ephansi yamafutha (steam).

Usuku lwesithathu lokuhlaselwa:

• Breakfast kwasekuseni, inyama, salmon kancane usawoti, ikhofi;
• Isidlo - inkukhu (umusi) cutlets, yogurt okuzenzela;
• Ntambama ubisi ubisi ngokuphelele - i-curd (0%) ne-kefir;
• Isidlo sezimvo zasolwandle - noma yiziphi izilwane zasolwandle.

Usuku lwe-4 lwe-"Attack":

• Ukudla kwasekuseni - ushizi ocibilikile ngesinkwa esivela ku-bran, ikhofi;
• Isidlo - i-fat-fat (inyama yemifino noma ebilisiwe) isobho;
• I-cottage cheese casserole itiye kanye netiye;
• Isidlo - inyama ebomile kanye netiyi.

Usuku lwesihlanu lokuhlaselwa:

• Ukudla kwasekuseni - abilisiwe amaqanda amabili kanye ne-yogurt elula;
• Isidlo - inhlanzi (i-steam) i-cutlets, i-kefir (0%);
• Umswakama we-ntambama uqhubeka nesisusa sobisi - i-cottage shizi kanye nobisi olunamafutha aphansi (fresh);
• Ifilimu ye-turkey ne-cheese ecibilikile ukuze idle futhi itiye.

Usuku lwesi-6 lwe-"Attack":

• Ukudla kwasekuseni - ikhofi (yemvelo) namaqanda aphuziwe;
• Isidlo - isobho esinamafutha okudla okuvela emanzini aphansi (kufanele aphekwe kahle);
• I-Kefir ene-bran emini;
• Ukudla kwesidlo - noma yiliphi itiye lokudla kanye netiye elifudumele.

Usuku lokuhlasela lwesi-7:

• Isidlo sasekuseni - i-curd (i-casserole engasetshenzisiwe) neyeti;
• Indlebe ngesinkwa esivela ku-bran emini;
• Itiye lasebusuku - syrniki (ngaphandle kofulawa) ne yogurt;
• Ukudla kwesidlo - ama-cutlets ane-steamed ne-yogurt.

Lesi simiso sokudla sibonisa, ngakho ungakwazi ukushintsha noma ukushintsha ukudla. Ungazizwa ulambela ukulamba - lokhu yisiqubulo salesi simiso sokudla.

"I-Cruise"

Isigaba sesibili sohlelo oluqalisiwe luvumela ukuqinisa imiphumela, eyanika ukudla kukaDyukana. Ukunye okuqedile kuphelelisa inqubo yeprotheyini nge-fiber ebalulekile. Encwadini, kukhishwe, futhi ngemva kokuguqulwa kwamanye amazwe kanye nokudla kwabo, uPeter wabethula imikhiqizo yamaprotheni eminingi engamaphesenti angama-72 ukuthi noma yikuphi ukudla okungukuthiwa kweDucane kungasebenzisa. Ukuhlaselwa, imikhiqizo yayo ekhishwe ngokuqinile emakhasini wezincwadi, ihambisana nokudla kwe "Cruise" - isigaba sesibili sesistimu.

Lokhu kudla "okuguqukayo" kukuvumela ukuba ulungise umphumela olindelekile:

• Ukufisa ukulahlekelwa ngamakhilogremu angaphezu kwangu-10 kudingekile ukushintshanisa 1/1;
• I-10-15 izodinga isikhathi esincane kakhulu - 1/3;
• Ukwedlula ama-kilogram angu-15 Ukushintshwa kwe-Dyukanic kuzodinga i-1/4
• Ama-kilo angu-20 adinga ukushintshwa okude - 1/5.

Kuvunyelwe ukusebenzisa

"Ukuhamba ngesikebhe" emva kokuhlaselwa "i-Attack" ibhonasi enhle kakhulu, eyilungele ukulahlekelwa isisindo sokudla okuyi-Dyukan. Imikhiqizo evumelekile yokudla "ye-cruise" ibonakala kanje:

• Imifino engenawo ama-particle "aphula", njenge-starch (i-avocados, i-beet namazambane - lezi angeke zibe). Zingaphekwa kuhhavini, ubilise kahle noma udle okuluhlaza, kodwa ngaphandle kokusebenzisa imayonnaise. Ukuze ugcwalise injabulo yemifino kungenzeka ukuba uviniga, ijusi elimnandi noma imifino (kodwa hhayi ngaphezu kwesipuni) ibhotela noma amafutha ahlanzekile.
• Izipuni ezimbili ze-quality bran (ukusebenza kwabo kufana nokuthi "Ukuhlaselwa");
• Amaprotheni ahlala efana nesigaba sokuqala.

Imenyu ehlongozwayo ye-croise evela ku-Pierre

Ukuze uqonde ukuthi yini lesi sigaba kanye nokudla ngokwakho Dyukana, imenyu yeviki kufanelekile ukucabangela.

Usuku lokuqala lokujikeleza:

• Ukudla kwasekuseni - ikhofi, amaqanda aphuziwe ngesinkwa sekhwalithi esivela ku-bran;
• Dinner - isobho semifino ekukhanyeni enenyama ephekwe kahle;
• Ntambama inhlanzi - i-cottage cheese casserole, njengokuthi "Ukudla", netiyi;
• Dinner - inyama ebhaka kanye nesaladi.

Usuku lokushintshana lwesibili:

• Ukudla kwasekuseni - ushizi oluncane lwe-cottage shizi kanye ne-yogurt efanayo;
• Dinner - indlebe entsha;
• I-Snack - ama-sandwich ane-saumoni omuncu, ocolile kancane, ocolile;
• Isidlo - inyama (hhayi amafutha) roll, ikhwalithi (eyenziwe) yogurt.

Usuku lwesithathu lokujikeleza:

• Isidlo sasekuseni - i-cottage shizi enegurt ephansi-fat, ikhofi;
• Isidlo - amafutha aphansi (okwenziwe isibindi esiphezulu) hodgepodge;
• Itiye lasekuseni - ama-pancake avela ku-bran, i-fat fat kefir;
• Dinner - inkukhu (umusi noma ubhaka) cutlets, isaladi.

Usuku lwesine lokushintshana:

• Ukudla kwasekuseni - amaqanda aqhekekile (ngaphandle kokutholwa okuthosiwe) ngeha, ikhofi;
• Isidlo - isobho esinama-meatball ne-bran (2 wezipuni);
• Itiye lesikhombisa - syrniki ngaphandle kokudla;
• Dinner - inhlanzi ebhakawe, i-yogurt.

Usuku lwesihlanu lokujikeleza:

• Ukudla kwasekuseni - amaqanda amabili abilisiwe, i-salmon encane enosawoti, ikhofi;
• Isidlo - ama-cutlets ambalwa ukusuka ku-turkey, isaladi;
• Isisindo se-mid-ekuseni - ukuxuba kwe-kefir ne-bran;
• Isidlo - inhlanzi ibhaka ngaphansi ushizi ocibilikile nge imifino, itiye.

Usuku lwesi-6 lokujikeleza:

• Ukudla kwasekuseni - i-cottage ushizi casserole, itiye;
• Dinner - isobho esisha esinesinkwa se-bran;
• Itiye lasekuseni - noma yikuphi ukudla okulwandle, itiye;
• Ukudla kwesidlo - inyama enombile ebhaka.

Usuku lwesi-7 lokujikeleza:

• Ukudla kwasekuseni - amaqanda aphukile, i-yogurt nekhofi;
• Ukudla kwesidlo - ukudlala okunamafutha okupheka okwenziwe nge-veal, isaladi;
• Itiye lasebusuku - syrniki, njengase-Atak, itiye;
• Dinner - isitshalo semifino enenkukhu encane.

Ukubusa kwe-Dukan golden kuyinto 1.5-2 amalitha amanzi ahlanzekile kanye marathons zokuhamba nsuku zonke.

Isigaba sesithathu seDukanovsky - "Ukuqinisa"

Okubaluleke kakhulu ngemuva kwesigaba sokulahlwa okubonakalayo. Amasentimitha atholakele empini enzima kufanele aqinisekiswe futhi aphoqelelwe ukuba asebenze umzimba phezu kokudla okusha, okunye kwekhalori. Ukuhoxisa ekudleni kunciphisa amandla kodwa umzimba udinga kancane kancane nge-French elula kakhulu.

Imikhiqizo emisha yesigaba sesithathu kuyoba:

• Zonke izinkwa zokusanhlamvu - ucezu olulodwa olulodwa;
• I-Hard, kodwa izinga eliphakeme kakhulu elinomthelela we-fat akungaphezu kuka-40% - 40 g;
• Akungaphezu kuka-200 gr ishukela elincane eliqukethe izithelo - ama-apula, amajikijolo;
• Manje unganeliswa yizinxenye ezincane zokudla okunamathelayo (i-pasta namazambane ahlaza), kodwa angaphezu kuka-200 amagremu ngesikhathi;
• Ama-legumes nawo akhululwa (nawo avunyelwe).

Okusemthethweni yizipuni ezimbili zamagatsha kanye nama-2 amalitha amanzi ahlanzekile.

Lapha sesicishe sichaze ngokugcwele ukuthi yini iDyukana yokudla, izigaba ezine zazo ezicatshangelwayo ngemininingwane encane kakhulu, kukhona isigaba sokugcina.

"Ukuzinza"

Isigaba sesine samaDukan sishaya umzimba ukuba uqinise isimo seminyaka eminingi. Igama lesiteji lihambisana nokusebenza.

Kuzo zonke, ngisho nangaphandle kwezigaba ezilawulwayo, ukubuya kwamasentimitha wangaphambili ezingeni eliphakeme. Ngakho-ke, uhlelo olungapheli noma ukungahambisani nezincomo zaseFrance kunganciphisa impumelelo ku-zero.

Buyela kulabo abajwayele, kodwa ukuguqulwa nguhulumeni waseDucane ukudla kufanele kwenziwe nge-French lightness, njengasesikhathini esidlule sokudla. Abasebenzi abakhulu kulezi zizoba ngamalitha ama-2 amaminerali (amanzi alinganisiwe, kodwa angabiwo usawoti) ngokulandelana ngezipuni eziyi-3 (kuye ngokuthi umbono wesisu ungawuthola kanjani nezinhlamvu ezimbili ze-oat bran esithandwayo kakade. Ukuzivocavoca umzimba (ukuhamba, ukuhamba ngebhayisikili nokuhamba) kuyoba nemikhuba emihle yekusasa.

Ukubusa kwe-Dukan yegolide kusetshenziswe kahle usawoti. Okubaluleke kakhulu, empeleni, isici futhi ngakho-ke kuqukethwe kwimikhiqizo, ngakho-ke ukungezwa njalo akuyona imali ephumelelayo ekusebenzeni okujwayelekile kwesifo sikashukela sezinto eziphilayo.

Isiphetho

Manje uyazi ukuthi ukudla kukaDucane kukuphi, sinezigaba ezine zalesi simiso sokudla. Uma ucabanga ukuthi unamakhilogremu ambalwa (5 noma ngaphezulu), ungazama uhlelo olunjalo lwamandla.