Ukudla Ducane. Ukuhlasela, okuyinto imenyu kuwusizo izikhawu ezilandelayo - isinyathelo sokuqala endleleni eya ngokuvumelana

Ukudla yasungulwa eziningi - eqinisweni efanelekayo, futhi enye - omunye. Futhi ukusebenza ngayinye uhlelo ugesi lihlukile. Phakathi naleso sikhathi, amaprotheni Dukan Ukudla kuyinto impumelelo enkulu ukuthi kuyaqhubeka amashumi eminyaka. Ngempela, inombolo wokubuyekezwa okuvumelekile mayelana likhula kuphela.

Lose Weight nge Dyukanu: imfihlo yempumelelo

Per Dyukan ahlinzekwa lihlukile indlela classical nokwakhiwa kohlelo ugesi. Ngakho, ngaphambi kokuba uqale ukuba anciphise umzimba, udinga ukubala isisindo siqu enhle, ngoba, kuye zofuzo nezinye izinto, kuhlukile kuwo wonke umuntu. Eyesibili sici - asikho isidingo ukubala kilojoule, okuyinto lula kakhulu ekuphileni stroyneyuschih. Eyesithathu sici - ikhono kudle isamba ukudla ofuna, kunjalo akukho imikhawulo. Indlala okudiliza empandeni umdlandla, ngakho-ke lokhu isici kubaluleke kakhulu kusukela iphuzu ngokwengqondo umbono. Eyesine - nomphumela emangalisa yokudla, okuyinto kusengaphambili eyaziwa, njengoba ibalwa. ukudliwa kokudla amaprotheni high and low - carbohydrate ezithela imiphumela emihle kakhulu. Futhi ekugcineni, okubaluleke: uma unamathela lesi simiso ugesi, ungakwazi bayakhohlwa amakhilogremu extra, kangaka uyakuthanda ukubuya ngemuva ezinye ukudla.

Inqubo siqukethe izigaba ezine: kuhlasela, alternation, okubambelela sinjalo, okuyinto ukulandela nomunye, futhi isikhathi sabo kuncike bangaki khilogremu kudingeka ulahlekelwe. Ngayinye yalezi nezikhathi ukuvumele inani imikhiqizo ukusetshenziswa akugcini, futhi zokupheka ukulungiselela yabo ngokwanele. Isigaba sokuqala esifushane, kodwa ngesikhathi esifanayo ahlaselwe kabi ubhadane lwesifo. Ngakho yini udla?

Ukudla Ducane. kuhlasela

Imenyu yisigaba ngasinye kuyahluka kakhulu. Isigaba sokuqala kuzothatha phakathi kwezinsuku ezimbili kuya kweziyisikhombisa. Kulesi sigaba, imikhiqizo ayisikhombisa nambili avunyelwe, ukuthi, ngokuvamile, okuningi. izici alandisa - okuqukethwe ubuncane amafutha kanye carbohydrate. Phakathi kwabo: inhlanzi, inyama, yenkukhu kanye offal (ezifana kwesibindi), amaqanda, imikhiqizo ongaphakeme amafutha yobisi nokunye. Futhi-ke, kanye kuzo zonke izigaba, kulesi sigaba udinga ukudla nsuku zonke futhi wezipuni uhhafu we oat bran. Into nice ukuthi condiments avunyelwe, ezinye izinhlobo nososo usawoti izinto eziningi ezincane. Futhi ukunikeza izitsha kungaba abe noshukela onambitheka ngendlela wamukelekile usebenzisa esikhundleni ushukela. Itiye nekhofi nayo akuvumelekile.

Ukudla Ducane. Attack: Imenyu

Njengoba sekushiwo, inani imikhiqizo agunyazwe balomkhakha ngokwanele umxhwele. Ngakolunye uhlangothi, ukudla zalesi sigaba - the eziyindlala kakhulu. In isigaba ngasinye okwalandela niyozenezelelwa eziningi imikhiqizo emisha, ukuze kude, kubalula uyogcwala, nge esiphundu futhi ezihlukahlukene. Kunengqondo lokho, abaningi nje lejabulisa Dukan Ukudla. Ukuhlasela, okuyinto imenyu sihluke kakhulu evamile - iphuzu kokuqala, okuyinto ngokuvamile inikezwa siyisinqumo esinzima kunazo zonke. Yini sinikeza ngesikhathi sokudla ngasinye? Lokhu okulandelayo ezimbalwa ongakhetha kuzo

ibhulakufesi

Uma ukupheka kanye, ungakwazi yaneliswa ephansi fat cottage shizi noma yogurt nge bran. Nokho, indlala ethanda ukuza emva kwasekuseni ezifana kusenesikhathi. Supplement ngayo tincetu eziningana kaHamu mafutha. Eyesibili inketho - amaqanda ngiyocasha noma omelet. Zenze ukugcwaliswa ngaphezulu, ungasebenzisa i-tuna, inkukhu webele noma turkey webele. Abaningi nokubalungiselela multivarka: wena bangahlangana ngokuphepha ukusebenza futhi ungacabangi mayelana nenqubo. Can umphelelisi isinkwa ibhulakufesi bran nge cream ushizi.

kwasemini

Lean inyama isobho nge ukwengeza inani elincane eliluhlaza. ukukhetha Okwesibili: Steak yenkomo. Futhi ungakwazi ukupheka inyama ukuze isitayela Asian nge oyster sauce ne-ginger. Ukudla ukwehluka pancake noma tortilla enziwe bran.

ntambama isidlo

Ngenxa yalesi isidlo kungenziwa kuphekwe ukudla ice cream, pancake noma bhisikidi. Ungadliwa for izitsha ezifana eziningi. Ngaphandle elimnandi, surimi isidlo umbhangqwana (wanquma kulesigaba).

kwakusihlwa

Eyodla, ungakwazi nambitha: inkukhu webele (bavunyelwe ukwengeza kancane ukhari, usoso wesoya noma kalamula) nenhlanzi. Indlela ukulungiselela akubalulekile kuleli cala, ngoba kungenzeka nokupheka futhi ukuthosa, ubhake. Uma amafutha akudingekile ukwengeza. By the way, yogurt yemvelo - sauce omkhulu kule isidlo.

Ungakhohlwa mayelana intandokazi yakho eningi kwasolwandle: nezimfanzi, izimbaza, ama-squid. A kancane garlic kanye lemon juice - futhi esephethe isidlo esihlwabusayo ingalungiswa kumaminithi.

Hhayi njengoba scary njengoba kuzwakala, Dukan Ukudla. Ukuhlasela, okungaba ngangokunokwenzeka diversify imenyu, usenza simethembe amakhono abo. Ngemva kwakho konke ukudla avunyelwe kungenziwa isobho okuphekiwe, ukupheka yesibili ubhake dessert kanye isiphuzo, futhi zonke ezihlukahlukene kwesisindo kuyoba esiphezulu. Ukuze uthole inombolo encane izinsuku okufanele ubambe, Ukudla - umane wasebukhosini! Musa ukuqhathanisa ukudla lapho ungakwazi ukudla nokunye okufana nokolweni kuphela aphuze yogurt.