Abincin Ducan - fasali, menus, fa'idodi, lahani da jerin abincin da aka yarda

Kowane mutum mai wayewa ya ji labarin abincin Ducan. Da yawa sun riga sun aikata shi, wasu sun ga bidiyo akan TV ko YouTube. Abincin yana da miliyoyin magoya baya kuma kamar yawancin abokan adawar.

Wasu likitoci sun fito fili sun bayyana cutarwar ta ga lafiyar, amma wanda ya kirkiro yayi alkawarin zubar ƙarin fam da rashin kiyaye sakamakon zuwa rayuwa. Wanne ne daidai? Kuma menene ainihin irin wannan sanannen tsarin samar da wutar lantarki?

Fa'ida ko rashin fa'idar abincin Ducan, menus na kowane lokaci, da girke-girke ana iya samunsu a cikin wannan labarin.

Jigon da ka'idojin abincin

Bari mu fara da tarihin asalin sa. An sanya sunan abincin ne bayan wanda ya kirkira, masanin abinci mai gina jiki na Faransa Pierre Ducan. Wannan mutumin mai mutunci ya riga ya wuce shekaru 70, amma yana da kyan gani kuma yana jagorancin rayuwa. Masanin abinci mai gina jiki yayi ikirarin cewa wannan shine cancantar tsarin abinci mai gina jiki da ya kirkira.

Daga cikin mabiyansa akwai taurarin duniya da mashahuran mutane, misali, Jennifer Lopez da Kate Middleton. Dukan ta shahara musamman ga littafin Ba Na Iya Rage nauyi, wanda aka buga a farkon 2000s. Sannan wani masanin abinci mai gina jiki da ba a san shi ba ya fara gabatar da duniya abinci mai gina jiki a matsayin hanyar magance kiba. Littafin ya zama mafi kyawun kasuwa kuma an fassara shi zuwa harsuna da yawa.

Don samun sakamako mai ban mamaki na gaske, Dokta Pierre Ducan ya kirkiro wasu ƙa'idodin ƙa'idodi waɗanda suka kafa tushen abincin:

1. Ingididdigar kalori da tsauri, ƙuntataccen abincin abinci ba zai iya jimre da kiba ba. Ya kamata a tsara abinci mai gina jiki ta yadda jiki ba zai karɓi abubuwa daga ciki ba wanda yake haifar da mai mai, wato, carbohydrates da mai mai sauri.
2. Babu takunkumi kan sau nawa a rana ya kamata ku ci ko nawa. Dole ne jiki ya karɓi abinci akan buƙata.
3. Yawancin menu na furotin, wanda ya haɗa da kayan nama da kayayyakin kiwo.
4. Rushewa ba shi da karɓa! Koyaya, an ba shi izinin tafiya daga wannan mataki zuwa wancan a baya.
5. Tabbas kuna buƙatar abinci tare da zaren wuya don hanji yayi aiki tsayayye. Ba za ku iya yin ba tare da fiber ko bran ba.
6. Babban sinadarin gina jiki yana haifar da rashin ruwa. Sha ruwa da yawa a cikin yini!

Aikin motsa jiki yana kiyaye lafiyar ku kuma yana tallafawa kuzarin ku. Idan baka da iko ko ƙarfi don zuwa gidan motsa jiki, da farko, ka bar lif ɗin ka ka fara tafiya. A hankali ƙara squats, abs, da sauran ƙungiyoyin tsoka.

Fa'idodi, cutarwa da sabawa ga abincin Ducan

Yaƙe-yaƙe da rikice-rikice game da abincin Ducan, da kuma abincin paleo, da wuya su taɓa hucewa. Koyaya, wannan kawai yana sa abinci ya zama sananne kuma sananne. A cewar kididdiga, yawan mabiyanta ya wuce miliyan 20. Kuma shi kansa Dakta Pierre yana cike da koshin lafiya da kuruciya, wanda hakan ke kara maki da yawa ga abincin. Ya rage don gwada duk fa'idodi da rashin amfani don ƙirƙirar ra'ayin ku.

Amfana

Fa'idodi marasa shakku na tsarin wutar Ducan sune kamar haka:

1. Adadin samfuran akan menu a matakan farko ba'a iyakance shi da komai ba.
2. Abincin sunadarai na haifar da koshi na dogon lokaci.
3. Sakamakon sauri wanda zaku gani cikin kwanaki biyar na farko.
4. Babu asarar ƙwayar tsoka.
5. Fata mai koshin lafiya, kusoshi da gashi.
6. Sakamakon dogon lokaci.
7. Saukake hanyar intanet ga duk bayanan da kuke buƙata.

Cutar

Kaico, karatun asibiti ba su tabbatar da ingancin abincin Ducan ba, ko amincin sa. Tunda ra'ayoyi game da shi sun banbanta, zamu kawai kawo wasu tabbatattun hujjoji na kimiyya da maganganun manyan likitocin duniya.

Shahararren likitan Faransa Luis Aronier ya yi imanin cewa yawan furotin da ke cikin abincin na cutar da koda. Bugu da ƙari, yana da'awar cewa wannan yana haifar da canje-canje na cuta a cikin jiki. Ya daidaita cutar daga abincin Ducan da cutarwar shan sigari.

Nazarin da masana ilimin abinci mai gina jiki na Amurka suka nuna cewa farkon matakan abincin Ducan yana da haɗari ga lafiya. Sun san shi azaman abinci mafi ɓarna a duniya.

Sakamakon wani rukuni na masu bincike kuma abin takaici ne. Abincin Ducan ya kasance na 24th don asarar nauyi tsakanin sauran abinci 25. Bugu da kari, masana kimiyya sun lura da tabarbarewar aiki a koda da tsarin zuciya da jijiyoyin jini a cikin rukunin batutuwa.

Dokta Pierre Dukan da kansa ya sha nanatawa cewa wannan abincin an shirya shi ne ga mutanen da ke da matsaloli masu nauyi. Kuma cewa riƙe nauyi iri ɗaya, magani ko azumi zai yi musu lahani fiye da menu na furotin.

Contraindications

Akwai da yawa daga masu rikitarwa da yanayin da ba a ba da shawarar amfani da abincin Dr. Pierre Ducan ba.

Wadannan sun hada da:

• ciki da shayarwa;
• ciwon sukari na kowane nau'i;
• cututtuka da cuta a cikin aikin kodan;
• cututtuka na zuciya da jijiyoyin jini;
• damuwa a cikin aikin ɓangaren hanji.

Matakai na abincin Ducan

Da yawa, lokacin da suka fara cin abincin Ducan, an ɗan rasa su daga kalmomin da ba za a iya fahimta ba. Me “hari” ya ƙunsa, kuma wanene ya kamata ku kai hari?

Sirrin yana da sauki. Don samun sakamako da adana su, kuna buƙatar wucewa ta matakai da yawa ko, kamar yadda ake kiran su, matakai:

• Hari.
• Sauyawa.
• Tsayawa.
• Kwanciyar hankali.

Yana kan yawan kilogram ɗin da kuke son rasa, kuma tsawon kowane ɗayan matakan zai dogara ne, wanda zamuyi la'akari dashi dalla-dalla a ƙasa. Kuma yanzu zaku iya lissafin tsawon lokacin cin abincin Ducan don kanku ta amfani da tebur mai zuwa.

Ba a haɗa tsawon lokacin kwanciyar hankali a cikin tebur ba, saboda yana aiki maimakon jagora ga abinci mai gina jiki da rayuwa.

Lokacin kai hari

Yayin matakin Attack na abincin Ducan, ana ba da izinin furotin kawai... Doguwar cimaka mai gina jiki tana da haɗari ga lafiya. Na yi farin ciki cewa wannan ita ce gajeriyar hanya a cikin dukkanin abincin.

Akwai shawarwari da yawa daga Pierre Ducan da kansa waɗanda dole ne a bi su a wannan matakin:

1. Da farko dai, kimanta nauyin da kuke buƙata don rasa hankali. Don yin wannan, je zuwa gidan yanar gizon hukuma na abincin kuma shigar da bayanan ku a cikin tsari na musamman na lissafi. Za ku sami amsa a cikin hanyar imel tare da duk bayanan da suka dace da shawarwari.
2. Kar a tsawaita wannan lokaci fiye da kwanaki 3-6. A matsayin makoma ta ƙarshe, ƙara mataki na gaba da ɗaya da rabi zuwa sau biyu, tun a lokacin shi ma za ku rasa nauyi, kodayake ba haka ba.
3. Sha ruwa mai yawa.
4. Ku ci aƙalla tablespoons biyu na zare ko firan ruwa a ko'ina cikin yini don guje wa ɓarkewar hanyar narkewar abincinku. Ana iya yin wannan a kan komai a ciki da kuma kafin cin abinci.
5. Vitaminauki ƙwayoyin bitamin da ma'adinai.
6. Kula da lafiyar ku. Idan yayi mummunan gaske, dakatar da abincinka kuma ga likitanka.

Abubuwan da aka Yarda

Zai zama alama cewa zai iya zama mafi sauƙi fiye da zaɓar samfuran tare da abun cikin furotin kawai. Amma akwai wasu nuances a nan, tunda wasu abinci suna ɗauke da kitse mai yawa ko sitaci.

A Hankali ka karanta jerin samfuran da aka yarda a yayin harin.

• Naman “Ja”: naman sa, naman shanu, rago, naman alade, naman alade, mara kyau;
• naman kaji: kaza, turkey, quail;
• qwai, amma bai fi gwaiduwa biyu ba a kowace rana;
• zomo, nutria, wasa;
• kifi da abincin teku: farin kifi, jan kifi, squid, shrimp, sauran abincin teku;
• madara mai madara, kayan madara masu madara, cuku tofu;
• Naman waken soya;
• yi ƙoƙarin ƙayyade adadin gishiri gwargwadon iko;
• kowane kayan yaji, vinabi, busassun ganye, mustard;
• kayan zaki, gelatin, foda yin burodi;
• albasa daya a matsayin karin kayan miya;
• lemun tsami ruwan 'ya'yan itace da zest don marinades kuma a matsayin kayan yaji don jita-jita.

Amfani da hatsi, kayan lambu da mai a wannan matakin an haramta shi sosai. Gwada gwadawa, tafasa ko gasa dukkan jita-jita. A matsayina na karshe, toya a busasshiyar skillet. Za ku sami zaɓi na menu na kwana biyar a kan Attack a ƙarshen labarin.

Ra'ayoyin kan sakamakon a mataki na 1 na Attack on Ducan:

Tsarin lokaci

An kira kashi na biyu na abincin Ducan Sauyawa. Daga sunan ya bayyana a sarari cewa an gina abincin ta yadda wata rana zai kasance gaba daya furotin, kamar yadda yake a Attack, kuma na gaba yana ba da damar ƙarin kayan lambu da ganye mara ɗumi. An yi imanin cewa tsawon lokacinsa ya zama farkon lokaci. Koyaya, kuna da haƙƙin faɗaɗa shi gwargwadon ikonku, har sai kun rasa adadin kilogram da ake tsammani.

Kiyaye dokoki masu zuwa don canzawa lokaci:

1. Kara yawan zaren ku ko kuma cin ta a cikin cokali biyu da rabi.
2. Kar a manta da shan ruwa da bitamin.
3. Gabatar da abinci mai yawan fiber a cikin abincinku.
4. Sauya rana guda furotin tare da rana mai gauraya ɗaya har sai kun isa nauyin da kuke so.
5. Har yanzu an hana amfani da gishiri.
6. Kara tafiya.

Idan kun bi waɗannan ƙa'idodin da menu (duba ƙasa), zaku rasa har zuwa kilogram a mako ban da nauyin da ya rigaya ya ɓace.

Abubuwan da aka Yarda

Yayin lokacin sauyawa, gabaɗaya an yarda da samfuran da aka yarda don Harin.

Bugu da ƙari, kuna da ƙarin jerin:

• dukan burodin alkama;
• koren wake da bishiyar asparagus;
• letas, leeks;
• namomin kaza;
• kayan lambu: cucumbers, tumatir, eggplants, barkono mai kararrawa, zucchini, karas, kabewa, beets, seleri, radish, radish, avocado;
• kabeji (farin kabeji, farin kabeji, Beijing, broccoli);
• latas, alayyafo, kowane irin ganye;
• chicory;
• ketchup;
• ruwan inabi bai fi 50 g kowace rana (mafi yawan lokuta don marinades da biredi);
• koko maras kitse;
• kirim mai ƙananan mai;
• man zaitun da aka matse mai sanyi bai wuce babban cokali a kowace rana ba;
• nau'in mai mai mai yawa na cuku mai wuya ba fiye da sau ɗaya a rana ba kuma bai wuce 40 g ba.

Haramtattun abinci

Amma guji waɗannan abinci masu zuwa:

• wake, wake, wake, wake;
• kwayoyi;
• zaitun da zaitun;
• masara;
• dankali

Anchoring lokaci

Lokaci mafi '' daɗi '' na abincin Ducan shine lokacin gyarawa. An ba da izinin gabatar da hankali koda da taliya mai tauri a cikin menu. Yi haka da hankali kuma ku kiyaye yawan abincin kalori na yau da kullun. Bugu da ƙari, har yanzu za ku ci gaba da rasa nauyi, amma zai zama kusan 200-500 gram a mako. Tare da babban nauyi na farko, halin kilogram ɗaya na iya dorewa. Koyaya, aikin wannan matakin, ba shine rashin nauyi ba, amma don ƙarfafa sakamakon da aka samu.

Tabbatar da bin shawarwarin daga Dr. Ducan:

1. Yanzu kuna buƙatar cin aƙalla cokali uku na zare ko firami a rana.
2. Muna ci gaba da shan ruwa da bitamin.
3. Kuna iya shakatawa ikon ku akan gishiri da yadda kuke ji.
4. Activityara motsa jiki.
5. Jiƙa cikakken furotin rana sau ɗaya a mako, kamar yadda yake a cikin Attack. Alhamis yana dauke da gargajiya. Amma wannan yana da hankali.
6. An ba da izinin juya abinci sau biyu a mako a cikin ƙaramin hutu kuma ku kula da kanku don jin daɗi.
7. Gwada ci gaba da cin dafafaffen abinci, dafaffen abinci, ko daɗaɗɗen abinci.

Abubuwan da aka Yarda

Kuma ga jerin samfuran da za'a iya shigar dasu a cikin menu ɗinku a matakin Pinning:

• cokali uku na zuma a rana;
• oatmeal ba tare da gilashi ba;
• 'ya'yan itatuwa na zamani da' ya'yan itace;
• wake, wake, wake, wake;
• kwayoyi;
• zaitun da zaitun;
• masara;
• durum alkama taliya;
• kowane irin shinkafa;
• buckwheat hatsi;
• 'yan biyun gurasar burodi.

Haramtattun Kayayyaki

Kuma kar a manta cewa har yanzu ana dakatar da abinci masu zuwa:

• taliya daga alkama mai laushi;
• kayan kamshi, kayan gasa, kayan zaki;
• wasu 'ya'yan itatuwa: inabi, ayaba, ɓaure.

Lokacin kwanciyar hankali

Kwanciyar hankali, a cewar Mista Ducan, watakila shine mafi mahimmancin lokaci na abincin. A zahiri, ba ma ɗayan matakan bane, amma hanyar rayuwa. Yarda da ƙa'idodi na matakai na huɗu ba kawai zai ceci ƙugu daga dawo da kilogiram ɗin da ya ɓace ba, amma har ila yau yana daidaita metabolism. Yaya yawan lokacin da kuka keɓe wa ka'idojin Stabilization, da yawa kuma za ku ci gaba da zama kyakkyawa, siriri kuma cikin ƙoshin lafiya.

Bari muyi nazarin dokokin zamani na hudu:

1. Ci gaba da bin ƙa'idar ciyar da ɓangaren.
2. Bada kanka don yin ƙananan "hutun ciki" kuma ku ci duk abin da kuke so. Amma bari ya zama ɗayan abincin kawai a rana kuma ba fiye da sau biyu a mako ba.
3. Bi dokar furotin sau ɗaya a mako. Wannan rana kawai ta ƙunshi waɗancan jita-jita waɗanda za a iya ci a Attack
4. Sha aƙalla lita biyu na ruwa a rana, rarraba shi daidai cikin yini.
5. Atauki aƙalla cokali biyu na zare a kowace rana don narkar da abinci mai kyau.
6. Matsar kuma ka kara tafiya. Fara jogging ko shiga gidan motsa jiki.
7. Yi ƙoƙari ka iyakance yawan shan giya da nicotine. Banda shine gilashin ruwan inabi mai bushewa a abincin dare ko abincin dare.

Kayan abinci na yau da kullun don kowane fasalin abincin Ducan

Da ke ƙasa akwai tebur tare da samfurin samfurin kowane yanki na abincin Ducan. Kada ku ji tsoron canzawa ko sake shirya wani abu yadda kuke so - duk jita-jita masu musaya ne.

Babu menu don kwanciyar hankali, tunda wannan lokacin yana nuna gabatarwar samfuran carbohydrate iri ɗaya a cikin abincin kamar yadda yake a matakin gyarawa, kawai cikin adadi mai yawa.

Lura cewa gilashin ruwan 'ya'yan itace ko kefir ana ɗaukarsa abinci ne. Kuna shan ruwa da kanka da rana. Kadan daga cikin mafi kyau kowane sa'a.

Menu akan harin kwana biyar

Hari shine mafi wahala da rashin aminci ga jiki. Pierre Dukan kansa ba ya ba da shawarar tsawon lokaci fiye da kwana biyar. Idan da wani dalili kuna jin cewa baza ku iya ci gaba da kwanan wata da aka tsara ba, to, kada ku yi hanzarin rushewa, kawai je zuwa mataki na gaba. Wannan hanyar zaku rasa ƙasa da nauyin da aka tsara, amma ƙoƙarin ba zai zama banza ba.

Menu na kwanaki 5 a cikin harin harin abincin Ducan:

Kuna iya zazzagewa da buga tebur tare da menu a yayin harin Attack ta bin hanyar haɗin yanar gizon.

Menu a kan canzawa na kwana shida

Bayan gajiyar lokacin Attack, lokacin da kawai zaku iya cin sunadarai, a ƙarshe zaku sami damar gabatar da ganye da wasu kayan lambu cikin abincinku. Yi hankali musamman kamar yadda dankali, hatsi, masara, ayaba, 'ya'yan itacen mai daɗi da' ya'yan itace har yanzu ana haramta su (inabi, cherries, ɓaure, busassun 'ya'yan itace) Hakanan, yi hankali lokacin amfani da beets.

Menu na kwanaki 6 a cikin yanayin canzawa bisa ga abincin Ducan:

Zaka iya saukarwa da buga tebur tare da menu na kwanaki 6 a cikin Yanayin maye gurbin ta bin hanyar haɗin yanar gizon.

Menu a Dock na kwana bakwai

Restuntatawa shi ne lokacin da kowa ya fi so a cikin abincin Ducan, saboda kuna iya cin kusan kowane irin abinci. Countididdigar kalori da adana menu na furotin a kowace rana ta bakwai sun kasance daga ƙuntatawa (zaka iya amfani da kowane menu daga tebur don "kai hari"). Kuma, ba shakka, lokacin dafa abinci, yana da kyau kar ayi amfani da soya mai. Sauran a yadda kuka ga dama.

Menu na kwanaki 7 yayin lokacin ƙarfafawa na abincin Ducan:

Zaka iya saukarwa da buga tebur tare da menu na kwanaki 7 a cikin aikin Pinning ta bin hanyar haɗin yanar gizon.

Dukan girke-girke

Mun kawo hankalin ku girke-girke da yawa. Yawancin su na duniya ne kuma sun dace da kusan dukkanin matakan abincin Ducan.

Lambar girke-girke 1: okroshka

Sinadaran:

• kefir mara kitse ba tare da dandano ko ayran ba;
• kaza ko turkey fillet;
• kwan kwarto;
• ganye don dandana;
• avocado;
• gishiri;
• barkono.

Shiri:

Tafasa nama. Tafasa qwai kuma bawo su. Yanke kwai, nama da avocado a cikin kananan cubes. Wanke kuma sara ganye. Mix dukkan kayan hade ki zuba. Season da gishiri da barkono. Cika da kefir ko ayran.

A sakamakon haka, za ku sami abinci mai daɗi da ƙoshin lafiya, wanda ya dace ba kawai don bazara mai zafi ba, har ma don “kai hari”.

Lambar girke-girke 2: miyar abincin teku

Sinadaran:

• fillet na kowane kifi mara kyau
• rabin albasa;
• dintsi na peken da aka huce;
• gishiri;
• Ganyen Bay;
• sabo ne ganye dan dandano;
• Peas.

Shiri:

Sanya kifin, rabin albasa da kayan kamshi a cikin tukunyar. Ki rufe ruwa ki tafasa. Rage wuta da zafin wuta na kimanin minti goma. Kashe wuta, cire kifi da ruwa iri. Rarrabe kifin daga kasusuwa da zare. Hada kifi, broth, jatan lande a tafasa. Choppedara yankakken ganye kuma dafa don minti 1-2.

Wannan miyar ta dace da lokacin kai hari. Koyaya, ta ƙara koren wake da barkono mai ƙararrawa, zaku iya gabatar dashi cikin wasu matakan.

Lambar girke-girke 3: cuku casserole

Sinadaran:

• fakitin cuku mai-mai-mai;
• farin kwai 4;
• 2 yolks;
• kashi uku cikin uku na kefir mara mai ba tare da dandano ba;
• rabin kopin oat bran;
• zaki zaki dandana;
• vanillin.

Shiri:

Haɗa dukkan abubuwan haɗin kuma buga tare da mahaɗin har sai ya zama santsi. Sanya komai a cikin takarda mai laushi-takarda kuma sanya shi a cikin tanda da aka dahu zuwa digiri 180. Gasa na minti 40-50.

Idan ka yanke shawarar amfani da wannan abincin akan harin, to maye gurbin yolks da ƙarin fararen fata.

Lambar girke-girke na 4: koren salad salad tare da kifi

Sinadaran:

• dintsi na koren wake;
• barkono kararrawa mai rawaya;
• 2-3 tumatir matsakaici;
• letas ko kabeji na kasar Sin;
• sardines, gwangwani a cikin ruwan 'ya'yan itace, ba tare da mai ba;
• 2-3 qwai quail;
• kefir mara kitse ba tare da dandano ba;
• cokali na ruwan balsamic.

Shiri:

Tafasa qwai, bawo da kuma yanke cikin wedges. Tafasa wake a cikin ruwan gishiri na kimanin minti 5-6. Hawaye latas ko ganyen kabeji na kasar Sin kuma yankakken kayan lambu ba zato ba tsammani. Ki kwashe kifin ki nika tare da cokali mai yatsa don cire kashin. Mix kefir tare da balsamic vinegar, gishiri kuma ƙara wasu sabo ganye dandana. Haɗa dukkan abubuwan haɗin a cikin kwano na salatin kuma motsa.

Za'a iya amfani da girke-girke a duk matakan abinci. Mafi kyawun aiki shine sanyaya.

Lambar girke-girke na 5: ratatouille na gargajiya

Sinadaran:

• albasa;
• matsakaiciyar eggplant;
• matsakaici-zucchini;
• babban barkono kararrawa;
• 2-3 matsakaici tumatir;
• tafarnuwa;
• Provencal ganye;
• man zaitun;
• lemun tsami;
• gishiri;
• ƙasa ja barkono.

Shiri:

Wanke kayan lambu. Yanke albasa a cikin zobe rabin, eggplant, courgette da barkono cikin cubes. Kwasfa da tumatir da kuma yanke zuwa wedges. Yada albasa da babban cokali na man zaitun. Sanya sauran kayan marmarin a cikin tukunyar ki murza kan wuta kadan na mintina 10-15. Shiga tafarnuwa ta hanyar latsawa. Crushedara markadadden tafarnuwa, kayan ƙanshi, ganye da gishiri a cikin kayan lambu, a gauraya sosai a huce na wasu mintuna 3-5. Kashe wuta da ruwan lemon tsami a kan kwano.

Wannan tasa ya dace musamman don "canzawa" da "gyarawa". Kuna iya dafa a tukunyar jirgi biyu. Don yin wannan, kuna buƙatar shimfiɗa duk kayan lambu kuma saita saita lokaci na minti 30.

Abincin Ducan yana da fa'idodi da ra'ayoyi da yawa, kamar kowane irin abincin da ya shafi furotin. Idan kunyi biyayya ga umarnin asali daga mahalicci kuma baku iya jurewa harin ba fiye da kwanaki 3-5, zaku rage yiwuwar cutar da jiki zuwa mafi ƙarancin.

Kuma kar a manta da sauraron jikinku: jin rashin lafiya alama ce da ba za a iya musantawa ba don katse abincin!

Kalli bidiyon: Hotunan fati washa da yar,ta ya girgiza duniya. tashin hankali a kannywood (Nuwamba 2024).