72 Ducane zvokudya chigadzirwa. 72 mapuroteni zvigadzirwa nokuda mudariro "kurwisa" Dukan Diet

Munguva ichangopfuura, nzira wedzerai, chinoitirwa Pierre Dyukanom anomira pakati guru-siyana zvokudya. yezvokudya French haana kumbozvidemba makore 30 kusimukira hurongwa wayo, pamusoro vakazochinja kwakadonha uremu kubudikidza vakakurumbira vakadai Jennifer Lopez uye Penelope Cruz. 72 Zvokudya chigadzirwa Ducane akabvumira dieters kudya zvakasiyana-siyana zvikuru uye zvinovaka. Saka, chii ndiwo zvokudya, uye chii mazita zvigadzirwa vanotenderwa?

Chii zvokudya Ducane

72 Dukan Diet chigadzirwa - imwe puroteni zvinogadzirwa kuti vanobvumirwa kushandiswa. vateveri vakawanda zvokudya chinonyanya kufadzwa kuburikidza sirogani simba Dyukanu hurongwa: "Idya uye regai kuverenga macalorie!" Zvechokwadi, kuverenga macalorie - zviri kusimba richikunetesa basa iro unoda nguva yakawanda, uye panguva yayo slimming, zvimwe kwete.

Ndezvipi zvakanakira iyi puroteni zvokudya pamusoro mumwe? Kazhinji, uremu achingotarisira uremu ari kuwana shure imwe nguva,. Per Dyukan akapa nayo: Dukan Diet, izvo maitikiro zvakagadzirirwa nenzira sezvo kugadzirisa mugumisiro, havazoregi mwedzi kana miviri shure nani. Uyezve, vanhu kutevera zvokudya anogona kudya zvinopfuura 100 zvinhu uye harisi kutya kuti pfuma uremu zvakare.

Ducane kudya nerimwe zuva rinosanganisira chaiyo kudya, izvo unoenderana yakananga uremu danho. Anosvika zvikamu zvina.

Danho №1 - Attack

Dukan Diet - izvo maitikiro zvinangwa zvakasiyana - rinotanga padariro "kurwisa." Izvi zvinoreva kuti muchikamu chokutanga - inonyatsobudirira uye, chokwadi, nokuti dzake anouya huru uremu. Kana uchida kukanda makirogiramu chete 1, wa1 zuva "kurwisa" achaita zvakakwana. Dukan Diet, "kurwisa" huchavapo 3 mazuva, acharasikirwa kusvika 3 makirogiramu. 5 Mazuva zvakagadzirirwa kubvisa 3 makirogiramu 5 mazuva 7-10 uderedze slimming pamusoro 5 kg uye yakakwirira yokufutisa.

Pasinei vazhinji rwakatora Dukan Diet, "kurwisa" - ichi ndicho chete danho rine Mishonga kurambidzwa. Zvakakodzera kudya panguva nguva iyi nyama chete, nyama offal, hove uye zvomugungwa, kunze nyama yenguruve uye gwayana. Somunhu condiment kwavari vanobvumirwa kushandisa makwenzi nezvinonhuhwira, ndimu, gariki, hanyanisi kana yemasitadha zvine mwero. Kwakabvumirawo dheri zvigadzirwa, asi shoma-mafuta, uye zai nevachena. Drinks - tii (kusanganisira yemakwenzi), kofi, chicory uye pasoda. Gumi chipunu O bran pazuva (muchimiro bota kana yokuvirisa kuti mukaka) ndandanda. Sugar hazvibviri, asi unogona kushandisa shuga Sevamiririri. Uye, chokwadi, akaramba chero mafuta: Ruomba, muriwo, etc. Cooking kunoitwa bvunzurudza, steamed kana muchoto.

Danho №2 - rakatumbuka

Panguva iyi pavaipfuura 72 Ducane mapuroteni zvokudya chigadzirwa zvakaitwa kare kubvumirwa anotsigira miriwo. Panguva "alternation" pane chimwezve uremu, saka kuti mugumisiro wacho "kurwisa" nguva zvinogona yekudyidzana hwakavandudzika. Per Dyukan rinokurudzira kuomerera Vanoratidzira "alternation" chero bedzi kurasikirwa uremu haazombovi kuguma mugumisiro ari kutsvaka.

Musimboti Pasika yaJehovha "alternation" - nokuchinja mapuroteni-mapuroteni muriwo mazuva. Somuenzaniso, rimwe zuva slimming anodya chete mapuroteni zvokudya, uye zuva rakatevera chinowedzera mapuroteni madhishi muriwo, mapuroteni uye zvakare zuva, etc. Unogona kutevedzera zano 5 5 5 Protein - 5 mapuroteni uye muriwo mazuva.

Protein Muterere inoramba zvakafanana mu "kurwisa" nguva. Asi mapuroteni uye miriwo mazuva haagoni miriwo yose vari nani kusiya bhinzi zvose, mbatatisi uye zviyo. Sezvingatarisirwa, mimwe miriwo vanobvumirwa mune zvokudya, asi hakufaniri zvisirizvo twakadai uye beetroot.

Danho №3 - kugadzira

Ducane kudya rimwe zuva kunoda vaigadzirira chaizvo Muterere. The chehupenyu "nenzvimbo" hapana anosara. Chekutanga, zvinokosha kuverenga urefu "kugadzira" - zvichaita kuvimba nhamba yakarasika makirogiramu (1 kg kwakafanana mazuva 10). Somuenzaniso, kurasikirwa uremu akarasikirwa 5 kg, zvinoreva kuti nguva "nenzvimbo" kuchapedza mazuva 50. Chechipiri, munguva "nenzvimbo" akatanga mamwe zvigadzirwa zviri zvokudya, asi panguva dzose - yake. Kana chehupenyu "nenzvimbo" vanofanira yakareba mazuva 50, 2 matanho kutora mazuva 25.

Hwaro zvokudya chinosanganisira mapuroteni uye miriwo ndiro vakabika maererano mitemo yapfuura maitikiro maviri zvokudya. Mumazuva 25 "nenzvimbo" Chikamu chokutanga inogona kuwedzerwa zviri zvokudya:

• mapuroteni-bran kana gorosi wose chingwa (haufaniri kupfuura 2 zvidimbu pazuva);
• Fruit (kwete anopfuura 1 kushumira zuva);
• chizi (hapana magiramu anodarika 40 pazuva.);
• starchy zvigadzirwa (kwete kupfuura 1 kushumira pavhiki);
• nyama yenguruve, gwayana uye bhekoni (kwete kupfuura 2 nguva pavhiki);
• Zororo chisvusvuro kubva pakati zvigadzirwa (1 pavhiki).

Zvinotevera kudyiwa starchy zvokudya mazuva 25 anogona ngazviwedzerwe kusvika 2 huwandu pavhiki, gala kunodya zvinenge kunze 2 nguva pavhiki.

Danho №4 - Kudzikamiswa

Mumakore chokutambudzika "Kudzikamiswa" Zvinobvira kushandisa zvose kare apinda kudya zvinhu, asi vamwe okunatsiridza.

1. Hwaro zvimwe zvokudya yaunodya kusvikira pakuguma upenyu huchava mapuroteni-miriwo chikafu, sapamazuva danho "kugadzira." All mamwe "nenzvimbo" danho mutemo uyewo uchishanda.
2. Rimwe zuva pavhiki kudya mapuroteni zvokudya chete.
3. Zuva nezuva pane 3 tbsp. spoon ose bran.
4. Kupa pachako maekisesaizi.

72 Ducane zvokudya chigadzirwa

Saka, chii zvokudya zvinogona kunzi favorite Dukan Diet?

1. Meat: tsuro, bhiza nyama, nyama uye veal, yakabikwa pasina mafuta.
2. Offal: rurimi, itsvo, chitaka, yakabikwa pasina mafuta.
3. Fish uye zvomumagaba hove, vane kugutsikana mafuta idukusa 10%.
4. Chero zvomugungwa yakabikwa pasina mafuta.
5. Chicken uye nyama yenguruve, uye Turkey Ham.
6. Chero shiri, kunze shiri uye duck.
7. Mazai, etc.

Total zvombo slimming - 72 mapuroteni chigadzirwa, uye vanopfuura 30 zvinogadzirwa kuti kwakamboitwa Zvakazoitwa zvokukura zvokudya.

Recipes

72 Ducane zvokudya chigadzirwa usarega zvokudya uninteresting uye safarira. Heino mimwe mienzaniso nekusimba inonaka Recipes.

zvakabikwa tofu

Asati kubika hovhoni nenharo kusvika 230 ^° C tofu anofanira kubviswa kupinda rectangles kana dzinoungana, dzichinyikwa Sou muto uye kupfeka huru pani. Next kuti chizi kupararira sliced pepper bhero. 30 min dhishi chakabikwa muchoto panongovira pepper akafuka crispy goko, zvokubikisa inofanira akatendeukira kumhiri. The rakapedzwa dhishi iri mvura chaiyo muto (madota muto + + Chili muto Sou mumuto). Top inogona yakashongedzwa tofu cilantro.

Mayonnaise inonyorwa Ducane

Dukan Diet, Quick anoumba zuva nezuva vateveri simba ezvinhu, anewo siginicha dhishi, wakatangwa na Pierre Dyukanom. dhishi ichi, kana panzvimbo mumuto - mayonnaise.

3 yakabikwa zai yolks vanofanira kubvisa uye muchitonhorera. Wedzera navo mhiripiri, 1 h. Yamashekeri vhiniga, 2 h. Spoon yemasitadha, munyu, uye ipapo kwazvo kupwanya vane chipunu. Zvishoma nezvishoma infusing 75 Rine mamiririta Paraffin mafuta, Tyava musanganiswa ane chisanganiso. Kukunaya mumwe chisanganiso yakananga up / pasi uye kukurumidzisa nemwero, somugumisiro kuwana gobvu chena uye mayonnaise.

Cottage chizi uye bran cheesecakes

Unofanira kusanganiswa imwe mugaba 350 Gr. chizi, 2 mazai, kota spoon shuga, 3 spoon O bran, munyu nehafu yetea Vanilla. All kunovhengana uye chimiro cheesecakes. Fry kwazvo skillet ukadzoka kubata ruoko rwake, kuti kukusha.

kurovedza muviri

vakakurumbira Vazhinji vanodavira kuti pane hunobudirira romugove hurongwa kupfuura Dukan Diet - uremu inorasika tichishandisa nokukurumidza uye uchiwirirana zvinodiwa Haingaropafadzwi kudzokera. Zvisinei, akarasha kupfuura 3-5 makirogiramu, munhu anomhanya mukana sagging ganda uye flabby tsandanyama. Enda yokurovedza muviri vaine varayiridzi, haasi munhu wose anogona kuwana, saka Per Dyukan anokurudzira zvikuru inokwanisika pamusoro mitambo akambova aripo - kufamba. maminitsi 20 pazuva rokutsanya, rudzi kufamba ichapa kwete chete kufamba inofadza, asi kunatsiridza tsandanyama matauriro. Kana zvichibvira, inogona vaisanganisa pamwe kufamba kushambira, uye kwazvo kunobva pakushandisa zvataidya haatori nguva kumirira.

On rinonyanya Dukan Diet? 72 mapuroteni chigadzirwa - ndiko kuti hwaro slimming zvokudya. No vanofanira kuverenga macalorie, regai inonyangarika kwemaawa ari yokurovedza muviri, saka uwandu vanhu vanoshuva kuona zvinoshamisa simba romugove hurongwa kubva yezvokudya French ose zuva iri kuwedzera.