Ducan kev noj haus

Ducan cov zaub mov yog cov txheej txheem poob phaus niaj hnub raws li kev noj cov zaub mov muaj protein ntau. Siv lub zog hluav taws xob no tuaj yeem tsis tsuas yog tiv thaiv qhov hnyav nce, tab sis kuj tshem tawm ntawm 1,5 mus rau 50kg qhov hnyav tshaj.

Tus mob plague tiag tiag ntawm lub xyoo pua 21st, uas tau ua qhev ntau dua peb puas lab tus tib neeg thoob ntiaj teb, yog kev rog. Raws li WHO, tus naj npawb ntawm cov neeg rog rog tau nce zuj zus txhua xyoo, uas sawv cev rau kev hem thawj rau tib neeg lub neej.

Yog tias koj tsis ua raws sijhawm ntsuas txhawm rau tshem tawm cov phaus ntxiv, kev rog dhau tuaj yeem ua rau muaj qhov tshwm sim hauv qab no: kev txhim kho ntshav qab zib mellitus hom 2, kub siab, mob caj dab, osteochondrosis, kab mob gallstone, angina, vascular atherosclerosis, ua rau lub plab zom mov ua haujlwm tsis zoo, kev ua haujlwm ntawm kev ua me nyuam, nce kev pheej hmoo ntawm lub plawv nres, ua pa nyuaj.

Kev tswj tsis tau qhov hnyav nce ua rau tus neeg lub neej luv. Tias yog vim li cas nws yog ib qho tseem ceeb kom nkag mus rau hauv kev sib ntaus sib tua ntxiv phaus nyob rau hauv lub sij hawm, tom qab ib txheej ntawm "redundant" 10-20kg. Ntawm cov neeg rog rog feem ntau cov lus nug "yuav ua li cas kom poob phaus" kom raug, tsis muaj kev phom sij rau kev noj qab haus huv.

Tam sim no, ib txoj hauv kev zoo tshaj plaws los daws cov kev ntxub ntxaug hnyav yog kev noj haus ntawm Dr. Ducane, uas, tsis zoo li mono-diet, muaj ntau yam kev noj haus thiab zoo meej rau cov neeg nyiam noj.

Txheej txheem cej luam

Lub hauv paus ntsiab lus ntawm kev noj zaub mov Dukan yog ua raws li kev noj cov zaub mov protein uas yooj yim nqus hauv lub cev, uas ua rau kom poob phaus sai. Nyob rau hauv tas li ntawd, nyob rau hauv tus txheej txheem ntawm poob phaus, lub digestive ib ntsuj av tau ntxuav ntawm cov co toxins thiab co toxins, nrog rau kev txhim kho hauv metabolism. Cov khoom tseem ceeb ntawm cov txheej txheem no yog bran, zaub, ntses tsis muaj rog, nqaij ntshiv ( nqaij qaib, qaib ntxhw).

Thaum poob phaus, nws yog ib qho tseem ceeb uas yuav tau soj ntsuam ua ntej cov npe ntawm cov khoom tso cai thiab txwv tsis pub uas yuav pab coj los ze zog los yog, hloov pauv, alienate poob phaus los ntawm cov duab ntxim nyiam ntawm cov nplai.

Thaum nws yog ib qho tsim nyog kom poob 2-4 kg, ib qho kev qhia tshwj xeeb Dyukan rau 7 hnub tau tsim, uas yog tsim los ua kom cov metabolism sai sai kom tau txais cov txiaj ntsig xav tau. Nyob rau tib lub sijhawm, nws tus kheej nce nws lub sijhawm yog nruj me ntsis txwv tsis pub, vim tias nws tuaj yeem ua rau mob hnyav. Nrog 5-10 kg ntawm qhov hnyav, koj yuav tsum tau them sai sai rau cov khoom noj Dukan rau ib lub hlis, uas cuam tshuam nrog kev txo qis ntawm qhov hnyav, thaum saib xyuas cov khoom noj kom raug thiab kev tawm dag zog.

Vim lub fact tias tsis muaj ntau npaum li cas ntawm calorie ntau ntau nyob rau hauv protein tsawg-carbohydrate zaub mov, nws zoo kawg nkaus quenches qhov kev tshaib kev nqhis, tswj kev ua tau zoo thiab concentration ntawm kev mloog thaum nruab hnub.

Txhawm rau txhim kho qhov ua tau zoo ntawm kev poob phaus, thaum ua raws li kev noj haus Dukan, cov cai hauv qab no yuav tsum ua raws li:

• ua kev tawm dag zog thaum sawv ntxov txhua hnub, taug kev tsawg kawg 20 rau ib feeb;
• nce dej ntshiab rau 2 l ib hnub;
• suav nrog hauv kev noj zaub mov txhua hnub ntawm oat bran, thaum lawv tus lej ncaj qha nyob ntawm theem ntawm kev noj haus.

Raws li kev tshawb fawb, qhov ua tau zoo ntawm kev poob phaus los ntawm txoj kev no tau raug pov thawj los ntawm cov kws tshaj lij. Raws li txoj cai, kev poob phaus txawv ntawm 0,5 txog 30kg lossis ntau dua, thaum nyob rau hauv 83,3% ntawm cov neeg mob, tom qab 6-12 lub hlis dhau los, tom qab qhov kawg ntawm cov protein ration, qhov hnyav stabilization tshwm sim.

Lub sijhawm ntawm kev noj zaub mov yog nyob ntawm qhov hnyav dhau thiab tus yam ntxwv ntawm lub cev.

Los ntawm hom khoom xyaw siv cov txheej txheem protein yog cov hauv qab no:

• Dyukan nqaij noj;
• neeg tsis noj nqaij.

Txoj kev tsim khoom noj khoom haus rau ducane muaj plaub theem:

• "Attack";
• "Alternating" lossis "Cruise";
• "Kho" lossis "Consolidation";
• "Stabilization".

Txhua theem muaj nws tus kheej cov ntawv qhia zaub mov, lub sijhawm, cov npe ntawm cov khoom txwv tsis pub thiab siv tau.

Qhov zoo thiab qhov tsis zoo ntawm cov txheej txheem

Kev noj zaub mov Dyukan tsuas yog siv cov khoom xyaw ntuj noj qab haus huv uas txhawb lub cev nrog cov vitamins thiab cov zaub mov tseem ceeb. Txawm li cas los xij, qhov system fais fab no muaj qee qhov zoo thiab qhov tsis zoo, contraindications uas tseem ceeb rau kev txiav txim siab hauv cov txheej txheem ntawm kev poob phaus.

Qhov zoo ntawm cov txheej txheem

1. Stabilization ntawm qhov hnyav thiab tswj qhov tshwm sim rau lub sijhawm ntev.
2. Kev Ruaj Ntseg.
3. Kev ua haujlwm siab. Nrog rau kev hwm rau kev noj haus thiab cov kev cai yooj yim, qhov hnyav poob ib lub lim tiam yuav yog los ntawm 1,5 txog 6 kg.
4. Tsis muaj kev txwv ntawm cov zaub mov noj thiab thaum lub sijhawm noj mov.
5. Qhov hnyav poob los ntawm cov hnub qub.
6. Ib daim ntawv teev cov khoom lag luam dav dav, kev siv uas tso cai tsis tsuas yog kom poob phaus sai thiab tsis mob, tab sis kuj tseem npaj cov khoom noj qab haus huv uas tsis muaj kev txi zoo.

Cov protein noj Dyukana tshem tawm qhov muaj peev xwm ntawm kev siv cov tshuaj tshwj xeeb ntxiv rau kev poob phaus, uas muaj kev puas tsuaj rau lub cev.

Pierre Ducane kev noj haus, ntawm lwm txoj hauv kev los txo qhov hnyav, muaj qhov tshwj xeeb - nws tso cai rau koj nqa tawm hauv tsev, tom haujlwm, mus ncig ua lag luam, ntawm chaw so lossis txawm nyob hauv tsev noj mov. Ua li no, nws yog txaus kom paub cov khoom tso cai nyob rau hauv theem.

Cons ntawm kev noj cov protein

1. Txwv tsis pub noj rog. Nyob rau tib lub sijhawm, lawv qhov tsis txaus hauv lub cev tuaj yeem ua rau cov tawv nqaij tsis zoo, txhim kho atherosclerosis, cuam tshuam cov roj cholesterol metabolism, inhibition ntawm kev ua me nyuam, thiab kev puas tsuaj ntawm lub paj hlwb.
2. Kev tsis sib haum xeeb ntawm kev noj haus, kev xav tau ntawm kev siv cov vitamin-mineral complexes thoob plaws hauv lub sijhawm tag nrho ntawm kev poob phaus.
3. Qhov nyuaj ntawm kev quav tshuaj ntawm lub cev mus rau kev noj zaub mov tshiab, vim li ntawd, txo cov kev ua haujlwm ntawm tus neeg, ua rau kom qaug zog.

Dyukan kev noj haus, yam tsis poob, suav nrog kev siv oat bran txhua hnub.

Feem ntau nyob rau hauv tej thaj chaw deb los ntawm lub nroog tej zaum yuav muaj teeb meem nrog nrhiav tau ntawm cov khoom no, uas yog vim li cas ua ntej koj pib poob phaus, koj yuav tsum xub npaj rau lawv. Qhov no yuav tshem tawm qhov kev cia siab ntawm kev poob ib kilogram ntawm lub sijhawm xa khoom ntawm bran.

Cov tswv yim ntawm cov kws txawj thiab contraindications

Muab cov lus tawm tswv yim los ntawm cov kws kho mob, lub zog ntawm Dr. Dukan txheej txheem yog:

• ib tug zoo-tsim lub zog ntaiv, uas yog lub xub ntiag ntawm cov theem "sib sau ua ke" thiab "stabilization", uas ua rau kom muaj kev tuav pov hwm cov ntsuas ntawm qhov hnyav poob;
• Tsawg aggressiveness ntawm qhov kev pab cuam, vim qhov no, nyob rau hauv tus txheej txheem ntawm dhau txoj kev, ib tug neeg muaj kev nyuaj siab tsawg kawg nkaus;
• qhov xav tau rau kev ua si lub cev;
• tsis muaj sijhawm "X", tom qab ntawd nws raug txwv tsis pub noj.

Cov sab tsis muaj zog ntawm cov khoom noj tuaj yeem raug ntaus nqi rau qhov tsis muaj qhov sib npaug ntawm cov khoom noj, vim li ntawd, kev txo qis hauv kev tiv thaiv.

Txawm hais tias muaj qhov zoo tsis txaus ntseeg ntawm cov txheej txheem no thiab cov kev tshuaj xyuas zoo ntawm kev poob phaus, Dukan tswvyim yog contraindicated rau cov neeg uas muaj cov kab mob hauv qab no:

• raum tsis ua haujlwm;
• hydronephrosis;
• cholecystitis;
• ntshav siab;
• gout;
• muaj teeb meem nrog cov hlab plawv;
• mob plab zom mov;
• plab hnyuv dyskinesia;
• pyelonephritis;
• atherosclerosis;
• mob cholelithiasis.

Tsis tas li ntawd, nws yog qhov tsis xav tau tias Dyukan Lebedev noj zaub mov yog siv thaum lub hnub nyoog hluas lossis cov neeg uas nws txoj haujlwm cuam tshuam nrog kev ua haujlwm siab thiab kev mloog zoo (piv txwv li, kws kho mob, tsav tsheb).

Nyob rau hauv rooj plaub ntawm kev siv cov txheej txheem no rau kev poob phaus, nws yog ib qho tsim nyog yuav tsum tau thaij duab ua ntej thiab tom qab nws txoj kev, qhov no yuav pab ntsuas qhov ua tau zoo ntawm cov khoom noj muaj protein nyob rau qhov kawg ntawm theem stabilization.

Ua ntej pib poob phaus, nws yog ib qho tsim nyog los txiav txim siab qhov hnyav, raws li cov yam ntxwv ntawm lub cev muaj pes tsawg leeg, poj niam txiv neej, hnub nyoog, qhov siab, nrog rau qib ntawm kev ua haujlwm txhua hnub.

Qhov no yuav pab tau qhov tsim tshwj xeeb - Dukan lub laij lej noj zaub mov.

Cia peb xav txog ntau yam ntawm cov theem ntawm cov txheej txheem no, lawv lub sijhawm, cov ntawv qhia zaub mov rau txhua hnub, cov npe ntawm cov khoom uas tau tso cai lossis txwv tsis pub siv thaum nws dhau los.

Theem #1 – Attack

Thawj theem ntawm kev poob phaus los ntawm txoj kev protein yog qhov ua kom poob phaus sai thiab pom qhov txo qis hauv ntim. Ntawm plaub theem, "Tshem Tawm" theem muaj cov kev cai nruj tshaj plaws, uas yuav tsum tau ua kom tiav, vim nws yog lub sijhawm no uas tag nrho cov poob ntawm lub cev hnyav yog txiav txim siab hauv tag nrho Dukan noj.

Feem ntau thaum poob phaus, newbies ntsib teeb meem ntawm yuav ua li cas pib kev sib ntaus tawm tsam siab phem kilograms thiab koj yuav noj dab tsi nyob rau hauv cov txheej txheem ntawm dieting. Xav txog cov lus nug no kom ntxaws ntxiv.

"Attack" yog lub zog ntawm lub cev nrog cov protein, uas ua rau muaj kev hloov pauv hauv cov metabolism thiab sai sai los ntawm cov roj deposits. Nyob rau theem no, nws raug tso cai kom suav nrog cov khoom noj muaj protein ntau hauv cov khoom noj tsis txwv. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb uas yuav tsum ci tag nrho cov tais diav ntawm cov hniav nyiaj hniav kub los yog ua noj rau ob peb feeb, tsis txhob siv roj, uas yuav tsis suav nrog kev siv cov khoom noj uas muaj calorie ntau ntau los ntawm cov ntawv qhia zaub mov.

Thawj theem txwv tsis pub noj cov zaub mov cog, txwv tsis pub siv ntsev thiab seasonings hauv cov txheej txheem ua noj. Kev noj haus ntawm cov neeg pib tshiab tso cai rau kev siv cov nqaij hauv nws daim ntawv ntshiab, nqaij nruab deg, ntses, qe nyoos thiab boiled, skim mis nyuj khoom.

Cov xwm txheej yuav tsum tau ua kom poob phaus ntawm theem "Attack" yog siv ob-hauv av oat bran tsawg kawg yog 1,5 Art. diav ib hnub twg thiab haus dej kom ntau, yam tsawg 2l. dej ib hnub.

Raws li txoj cai, theem Attack yog tus cwj pwm los ntawm kev qaug zog, qaug zog, chim siab, tshaib plab tawm tsam, lub siab tsis zoo thiab lub qhov ncauj qhuav. Yog li ntawd, nyob rau theem no koj yuav tsum tsis txhob ua lub cev hnyav, nws txaus los txwv koj tus kheej kom yooj yim sov so thiab taug kev.

Txhawm rau kom tsis txhob qaug zog ntawm lub cev thaum lub sijhawm no, nws yog ib qho tseem ceeb uas yuav tsum muaj cov vitamins hauv kev noj haus.

Attack theem zaub mov rau lub lim tiam

Hnub naj npawb 1

• noj tshais - nqaij, ncu scrambled qe, kas fes los yog tshuaj yej;
• noj su - bran qhob cij, kua zaub;
• yav tav su tshuaj yej - meringue los yog tsev cheese casserole;
• noj hmo - ntsuab los yog tshuaj ntsuab tshuaj yej, ci nqaij.

Hnub naj npawb 2

• pluas tshais - dej ntxhia los yog tshuaj yej, bran pancakes;
• noj su - boiled qe, kua zaub nrog lean nqaij (veal, nqaij nyuj);
• tshuaj yej siab - tsawg rog yogurt;
• noj hmo - steam ntses los yog crustaceans.

Hnub naj npawb 3

• pluas tshais - tshuaj yej, ntses, scrambled qe;
• noj su - skimmed mis nyuj, nqaij qaib cutlets;
• Noj su - yogurt los yog kefir, tsev cheese;
• Noj hmo - clams los yog salted salmon.

Hnub naj npawb 4

• noj tshais - ntsuab tshuaj yej, melted cheese, bran qhob cij;
• noj su - kua zaub;
• yav tav su tshuaj yej - kas fes, tsev cheese casserole;
• noj hmo - luav nqaij, steamed, kefir.

Hnub naj npawb 5

• noj tshais - yogurt, ob lub qe boiled;
• noj hmo - kefir, nqaij qaib siab lossis ntses patties;
• khoom txom ncauj - lean nqaij npua los yog tsev cheese, skimmed mis nyuj;
• noj hmo - herbal tshuaj yej, duck / goose / qaib ntxhw fillet, melted cheese.

Hnub naj npawb 6

• pluas tshais - scrambled qe, kas fes, ob tug crab sticks;
• noj su - lean nqaij qaib broth nrog meatballs;
• noj su - yogurt, bran;
• Noj hmo - gluten (2 tbsp), ntsuab tshuaj yej, nqaij nruab deg.

Hnub naj npawb 7

• noj tshais - tsev cheese casserole, kas fes;
• noj su - bran bread, parsley, ntses kua zaub;
• tav su khoom noj txom ncauj - lub teeb tsev cheese khoom qab zib, tshuaj yej;
• noj hmo - kefir los yog skimmed mis nyuj, nqaij qaib cutlets.

Kev noj zaub mov raws li Dukan tuaj yeem hloov kho, nyob ntawm lub xeev kev noj qab haus huv, uas yog, txo qis los ntawm kev sau cov ntawv qhia zaub mov rau 3 hnub. Piv txwv li, zaub mov tuaj yeem hloov pauv lossis kev noj zaub mov tsawg kawg 3 zaug hauv ib hnub. Txhawm rau kom muaj kev noj haus ntau, lub network nthuav qhia tshwj xeeb uas tsim cov tais diav - "cov zaub mov rau thawj theem".

Lub sij hawm ntawm "Tsev" theem nws txawv nyob rau hauv 3-10 hnub ntau yam thiab nyob ntawm qhov hnyav tshaj: mus txog 20 kg - 3-5 hnub, los ntawm 20 mus rau 30 kg - 5-7 hnub, tshaj 30 kg - 7-10. hnub.

Feem ntau ntawm cov tais diav uas tau tso cai tuaj yeem ua noj, ob qho tib si ntawm lub qhov cub, hauv qhov cub, thiab hauv qhov cub qeeb, lub siab cooker, ob chav boiler.

Theem #2 – Alternating or Cruising

Ib qho ntawm cov theem tseem ceeb tshaj plaws ntawm kev poob phaus raws li txoj kev ntawm Dukan yog kev caij nkoj. Lub essence ntawm theem yog nyob rau hauv alternation ntawm protein-zaub zaub, protein hnub. Lub sijhawm ntawm theem thib ob nyob ntawm qhov hnyav poob thaum lub sijhawm tawm tsam thiab txiav txim siab raws li kev suav: 1 kg ntawm qhov hnyav poob ntawm thawj theem sib raug rau 10 hnub ntawm Cruise theem.

Yog tias koj xav tau poob mus rau 10 kg, qhov hloov pauv ntawm cov protein, protein thiab zaub hnub tuaj yeem yog 1: 1, 2: 2, 3: 3, tshaj 10kg - 5: 5. Hauv qhov thib ob, nws yog ib qho tseem ceeb rau kev sab laj. nrog tus kws kho mob ua ntej, txij li cov kab ke no muaj kev cuam tshuam loj heev rau lub cev, uas tuaj yeem ua rau muaj kev tsis zoo ntawm kev noj qab haus huv ntawm tus neeg poob phaus.

Nyob rau tib lub sijhawm, cov txheej txheem ntawm kev poob phaus yuav ua qeeb qeeb dua thaum lub sijhawm "Attack" thiab tsuas yog qeeb vim qhov tshwm sim, ua rau 1 kg ntawm qhov hnyav poob hauv ib lub lis piam.

Lub sijhawm muaj kev nyab xeeb thiab zoo tshaj plaws rau lub sijhawm Cruise yog qhov faib ntawm 1: 1 lossis 2: 2.

Qhov thib ob theem tsis suav nrog kev siv cov hmoov txhuv nplej siab, uas yog avocados, artichokes, qos yaj ywm, pob kws, lentils, taum, taum, nrog rau mov, cereals thiab rog. Nws yog nruj me ntsis txwv tsis pub noj mayonnaise, khoom qab zib thiab ncuav qab zib siab. Nyob rau tib lub sijhawm, thaum lub caij nkoj, kev txais tos ntawm cov zaub nyoos raug tso cai. Yog tias tsim nyog, lawv tuaj yeem raug kho cua sov (ci, ua noj).

Cov khoom tso cai rau kev noj zaub mov ntawm Cruise theem: 80 g qhuav caw, 20 g muaj roj tsawg cheese 5%, mustard, gherkins, 1 h. diav 3% cream, seaweed, 8 pcs. crab sticks, gelatin, tsp xnum cocoa, celery, eggplant, kub peppers, low-fat lactic acid khoom, bran, radishes, asparagus, salted salmon, cheesecakes, ntses, lean nqaij, txiv lws suav, cucumbers, spinach, carrots, beets, cabbage , taum ntsuab, zucchini, nceb, thiab tag nrho cov khoom xyaw ntawm cov zaub mov nres.

Tsis zoo li thawj theem, qhov twg cov khoom noj muaj protein ntau nyob rau hauv qhov txwv tsis pub muaj, 2 theem yuav tsum noj zaub hauv ib feem thiab tsuas yog rau qhov uas tuaj yeem txaus siab rau qhov kev tshaib kev nqhis.

Muab cov khoom muaj txiaj ntsig ntawm oat bran, thiab tshwj xeeb tshaj yog muaj peev xwm khi thiab nquag tshem tawm cov roj cholesterol, nyob rau theem ntawm kev hloov pauv nws yog ib qho tseem ceeb kom noj lawv tsis pub tsawg tshaj 2 Art. diav txhua hnub.

Qauv ntawv qhia zaub mov theem alternation 1-1

Hnub naj npawb 1

• noj tshais - kas fes, scrambled qe, carrots, bran qhob cij;
• noj hmo - tsawg-rog steamed nqaij nyug steak, zaub kua zaub;
• yav tav su tshuaj yej - tshuaj ntsuab tshuaj yej, cheese ncuav mog qab zib;
• noj hmo - zaub zaub tshiab, ci nqaij.

Hnub naj npawb 2

• noj tshais - tsev cheese casserole, kefir;
• noj su - hodgepodge;
• yav tav su tshuaj yej - kas fes, qhaub cij nrog maj mam salted ntses;
• noj hmo - skimmed mis nyuj los yog yogurt, nqaij yob.

Hnub naj npawb 3

• noj tshais - yogurt, scrambled qe, qhob cij
• noj hmo - kua zaub los yog nqaij / zaub kua zaub;
• yav tav su tshuaj yej - kas fes, pancakes los ntawm bran;
• noj hmo - zaub xam lav ntawm cov zaub nyoos, nqaij qaib cutlets.

Hnub naj npawb 4

• noj tshais - herbal tshuaj yej, scrambled qe, boiled beets;
• noj su - ci ntses, bran;
• khoom noj txom ncauj tav su - cheesecakes;
• noj hmo - kua zaub nrog meatballs.

Hnub naj npawb 5

• noj tshais - maj mam salted salmon, kas fes, boiled qe;
• noj hmo - "Cabbage" zaub xam lav, qaib ntxhw nqaij;
• yav tav su tshuaj yej - tsev cheese casserole, kefir 0%;
• noj hmo - melted cheese, ntses nrog zaub, tshuaj yej.

Hnub naj npawb 6

• tshais - kas fes, cheese ncuav;
• noj su - bran qhob cij, pob ntseg;
• khoom noj txom ncauj tav su - zaub xam lav los ntawm crustaceans los yog mollusks;
• noj hmo - ci ntses los yog nqaij.

Hnub naj npawb 7

• noj tshais - nqaij qaib fillet, txiv lws suav thiab radish nyias;
• noj su - kua zaub nrog nqaij nyug nqaij;
• khoom noj txom ncauj tav su - cheese ncuav mog qab zib, kas fes;
• noj hmo - zucchini tais diav, kefir.

Lub hom phiaj tseem ceeb ntawm theem thib ob ntawm Ducane qhov poob phaus yog khaws cia thiab sib sau ua ke cov txiaj ntsig ntawm thawj theem, nrog rau kwv yees cov khoom noj rau ib txwm muaj, yam tsis muaj peev xwm rov qab tau cov kilograms poob thaum lub sijhawm "Tshem Tawm".

Theem #3 – “Kho” lossis “Consolidation”

Thaum lub sij hawm thib peb, stabilization ntawm qhov hnyav thiab fixation ntawm cov nyhuv ua tiav nyob rau hauv lub sij hawm dhau los tshwm sim. Lub sijhawm ntawm theem no txiav txim siab tus naj npawb ntawm kilos poob thaum lub caij nkoj thiab txiav txim siab raws li kev suav tias 1 hnub ntawm kev sib sau ua ke tshwm sim ntawm 10 kg ntawm lub cev poob.

Ib qho yuav tsum tau ua ua ntej rau theem "Consolidation" yog tuav ib "cov protein" ib hnub twg hauv ib lub lis piam, nrog rau kev noj txhua hnub ntawm 2,5 ntawm tablespoons oat bran thiab 1,5 ntawm dej huv.

Tej zaum, ntawm plaub lub sijhawm ntawm kev noj zaub mov Dukan, theem peb yog qhov nyuaj tshaj plaws, vim tias lub cev muaj "yo-yo effect" thiab lub cev sim rov qab tau qhov poob phaus. Vim li no, muaj qhov ua rau muaj kev tshaib kev nqhis, kev nco tsis zoo, qaug zog nce, kev siv hluav taws xob tsawg, cov ntsia hlau loj hlob qeeb, rhiab heev rau qhov txias thiab xav tau kev pw tsaug zog.

Cov npe ntawm cov khoom uas raug tso cai siv thaum lub sijhawm sib sau ua ke:

• txiv hmab txiv ntoo, tsis ntau tshaj ib feem ntawm ib hnub, tsuas yog txiv tsawb, txiv hmab txiv ntoo;
• cheese tsis muaj rog, mus txog 40 g;
• qhob cij, 2 slices;
• zib ntab;
• txuj lom;
• taum, peas, lentils;
• mov, pob kws;
• qos yaj ywm;
• nplej zom.

Tsis tas li ntawd, kev noj zaub mov txhua hnub los ntawm theem thib ob thiab cov khoom noj muaj protein ntau los ntawm thawj zaug, hauv kev sib xyaw ua ke, tab sis nyob rau hauv qhov nruab nrab, raug tso cai. Qhov loj tshaj qhov kev pabcuam yog tsis pub ntau tshaj 220. Cov zaub mov tso cai rau ducans tuaj yeem pom hauv Is Taws Nem.

Lub ntsiab feature ntawm theem "Consolidation" yog muaj peev xwm noj ib los yog ob zaug ib lub lim tiam rau noj hmo kiag li txhua yam zaub mov.

Nws yog ib qho tseem ceeb kom ua raws li ob txoj cai:

• noj tsis pub ntau tshaj ib qho ntawm thawj, thib ob chav kawm thiab khoom qab zib;
• lub sij hawm ntawm hnub so noj mov yuav tsum yog tsawg kawg 2 ntawm ib hnub.

Cov ntawv qhia zaub mov rau 7 hnub rau theem "Consolidation".

Hnub naj npawb 1

• tshais - tshuaj yej, cheese ncuav mog qab zib;
• noj su - whole grain breads, kua zaub;
• yav tav su tshuaj yej - rhubarb;
• noj hmo - boiled qos yaj ywm los yog pob kws porridge, nqaij qaib cutlets.

Hnub naj npawb 2

• pluas tshais - kas fes, casserole nrog berries;
• noj su - bran qhob cij, hodgepodge;
• khoom noj txom ncauj tav su - cheesecakes;
• noj hmo - zaub zaub xam lav, nqaij qaib fillet.

Hnub naj npawb 3

• pluas tshais - tsawg tsev cheese, yogurt;
• noj su - ntses kua zaub, nqaij ntses uas tsis muaj rog;
• yav tav su tshuaj yej - mousse ntawm zaub;
• noj hmo - kefir, nqaij nyuj.

Hnub thib 4 (cov ntawv qhia hnub los ntawm theem Attack)

• noj tshais - scrambled qe, kas fes, zucchini;
• noj su - lean nqaij qaib broth nrog meatballs;
• noj su - yogurt, bran;
• noj hmo - ntsuab tshuaj yej, nqaij nruab deg.

Hnub naj npawb 5

• pluas tshais - kas fes, lean Ham qhaub cij;
• noj su - zaub xam lav, steamed nqaij nyug cutlets;
• yav tav su tshuaj yej - berries;
• noj hmo - frunchoza, ci ntses.

Hnub №6

• noj tshais - tsev cheese, kefir, bran qhob cij;
• noj su - hodgepodge, zaub xam lav;
• khoom noj txom ncauj tav su - cheesecakes;
• noj hmo - zaub stew, mov.

Hnub naj npawb 7

• pluas tshais - qhaub cij nrog salted salmon, ntsuab tshuaj yej;
• noj su - ntses nrog zaub;
• yav tav su tshuaj yej - goji berries;
• noj hmo - zaub xam lav, qaib ntxhw yob.

Nyob rau hauv cov zaub mov saum toj no, koj tuaj yeem hloov kho, muab cov zaub mov tso cai thiab txwv tsis pub, thaum nyob rau theem ntawm "Consolidation" nws yog ib qho tseem ceeb kom ntseeg tau tias ib hnub twg hauv ib lub lim tiam yog cov protein nruj me ntsis.

Theem #4 – Stabilization

Cov theem kawg ntawm kev noj zaub mov Dukan yog theem Stabilization, uas muab kev noj haus rau lub neej.

Xav txog cov kev txwv tseem ceeb uas yog qhov tseem ceeb rau kev txiav txim siab hauv cov txheej txheem ntawm kev tsim nws.

1. Dej. Kev siv cov kua uas tsis yog carbonated purified ib hnub yuav tsum yog tsawg kawg yog 1,5 l.
2. Kev ua si nawv. Txhawm rau kom muaj lub cev zoo thiab cov leeg nqaij, koj yuav tsum ua txhua hnub ua haujlwm thaum sawv ntxov, mus taug kev thaum 0,5-2 teev, ua yam tsawg kawg 10 000 kauj ruam ib hnub.
3. Oat bran, yuav tsum tau ntxiv rau cov zaub mov hauv tus nqi ntawm 3 Art. diav / hnub.
4. Hnub Protein. Ib zaug rau 7 hnub, lub zog yuav tsum tau teeb tsa raws li thawj theem hauv paus ntsiab lus.
5. Kev noj zaub mov zoo. Nco ntsoov noj ib daim ntawm cheese txhua txhua hnub, ob qho khoom " starchy ", ob lub khob cij, zaub, txiv hmab txiv ntoo thiab cov khoom xyaw muaj protein ntau.
6. Moderation hauv kev noj mov.
7. Txwv tsis pub noj ntses, thiab nws yog qhov zoo dua los hloov nws nrog lwm cov nqaij nruab deg.
8. Zam cov xwm txheej ntxhov siab.

Kev ua raws li cov cai no yuav tso cai rau kom ruaj khov thiab khaws cov txiaj ntsig hauv qee qhov kev txwv, tau txais los ntawm peb theem. Tsis zoo li feem ntau txoj hauv kev, tsom mus rau kev siv cov khoom siv mono, uas ua rau lub cev tsis txaus, kev noj zaub mov tshiab ntawm Dukan tso cai rau tsis tsuas yog ua tiav cov txiaj ntsig xav tau yam tsis muaj kev cuam tshuam rau kev noj qab haus huv, tab sis kuj "saturate" nrog cov khoom muaj txiaj ntsig. , thiab maj mam hloov mus rau .

Kev cuam tshuam thaum noj mov

Nyob rau hauv rooj plaub ntawm kev ua txhaum ntawm kev noj zaub mov kom raug raws li lub tswv yim Dukan, cov kev ua hauv qab no yuav tsum tau ua, uas yuav tso cai rau rov qab ua qhov kev poob phaus yam tsis tau txo nws txoj haujlwm:

• ob hnub tom ntej los ua cov protein;
• nce lub sij hawm ntawm "tawg" theem rau ob peb hnub;
• txwv ntsev noj tsawg;
• nce cov kua dej ib hnub: dej - txog li 2 litres, tshuaj yej ntsuab - 2 khob;
• taug kev rau ib teev nyob rau lub sijhawm no;
• nce pw tsaug zog ntev.

Kev ua raws li cov xwm txheej saum toj no yuav ua rau kev sib tawg tsis tshua mob, txo qhov tshwm sim ntawm kev sib txawv ntawm kev noj haus thiab tsis ua mob rau kev noj qab haus huv.

Zaub txoj kev raws li Dyukan

Nyob rau hauv cov ntaub ntawv ntawm tsis siv cov nqaij cov khoom, ib tug tshwj xeeb yuag poob system tau tsim - lub Dukan noj zaub mov rau cov neeg tsis noj nqaij, uas muaj xws li hloov cov tsiaj-los ntawm proteins nrog zaub sawv daws yuav. Qhov tseeb, cov txheej txheem no txawv ntawm "tus qauv" lub tswv yim los ntawm kev tsis suav nrog ntses, nqaij, offal, hnyuv ntxwm thiab nqaij nruab deg los ntawm cov ntawv qhia zaub mov.

Thaum lub sij hawm "Attack" hauv kev noj haus, nws raug nquahu kom tsom mus rau: tsev cheese, yogurt, kefir, cheese tsis muaj rog, taum paj, okara, kua nqaij, mis nyuj 0%. Nyob rau theem "Cruise" - nceb, taub dag, spinach, broccoli, taum, cabbage, carrots, eggplants, peppers thiab lactic acid khoom. Nyob rau theem "Fixation", kev siv tag nrho cov khoom xyaw los ntawm thawj ob theem tau tso cai, nrog rau ntau lub khob cij, raisins, prunes, mov, buckwheat, oatmeal.

Yuav kom tswj tau cov txiaj ntsig ua tiav, thaum lub sij hawm ruaj khov ib qho tuaj yeem noj cov zaub mov tsis tu ncua hauv qhov nruab nrab.

Ib qho xwm txheej tseem ceeb rau theem plaub yog tuav ib hnub protein hauv ib lub lis piam, nrog rau kev noj txhua hnub ntawm 4 Art. l oat bran, 1,5-2l dej, kev tawm dag zog.

FAQ

Puas yog kev noj zaub mov muaj protein zoo rau txiv neej?

Dukan txheej txheem yog tsim los kom poob phaus thiab tsis nyob ntawm poj niam txiv neej. Kev noj zaub mov kom raug raws li cov txheej txheem, kev ua si txhua hnub yuav maj mam poob phaus thiab txhim kho kev noj qab haus huv, ob leeg hauv cov txiv neej thiab poj niam.

Kuv puas tuaj yeem noj cov txiv ntoo ntawm Dukan noj?

Thaum lub sij hawm "Tshuav", "Cruise", "Consolidation", nws raug nquahu kom tsis txhob noj txiv hmab txiv ntoo, tshwj tsis yog Goji berries thiab Rhubarb, uas tuaj yeem noj tau los ntawm theem "Alternation". Cov txiv hmab txiv ntoo no muaj cov ntsiab lus tsis tshua muaj suab thaj, yog ib qho tshuaj zoo rau cem quav thiab ua raws li qhov chaw ntawm antioxidants. Tom qab poob phaus ntxiv thiab ua tiav qhov hnyav tshaj plaws, nws raug tso cai suav nrog cov txiv hmab txiv ntoo hauv qab no hauv kev noj haus: watermelon, pear, mango, kiwi, melon, apples, peach, strawberries, raspberries.

Yam khoom qab zib twg tuaj yeem ua tau ntawm Dukan noj?

Xylitol, sucralose, aspartame, stevia.

Cov zib ntab puas tuaj yeem siv rau ntawm Dukan noj?

Nws yog nruj me ntsis txwv tsis pub, vim nws muaj 100% qab zib, uas yog kiag li tsis pub ntxiv rau cov protein noj thaum lub sij hawm tus txheej txheem thiab tom qab poob phaus.

Dyukana noj zaub mov txaus ntshai yog dab tsi?

Tam sim no, qee tus kws paub txog zaub mov muaj kev txhawj xeeb tias txoj kev no ntawm kev poob phaus tuaj yeem ua rau cov kab mob metabolic, uas yog, nrog rau kev siv cov khoom noj protein nkaus xwb, cov vitamins uas muaj roj-soluble tsis tuaj yeem nqus tau ntxiv lawm, uas ua rau tsis muaj calcium hauv lub cev.

Nws raug nquahu kom xyaum cov zaub mov no rau cov neeg mob ntshav qab zib mellitus, txij li cov txheej txheem ntawm assimilation qab zib los ntawm qee cov txiv hmab txiv ntoo thiab zaub yog sai dua li thaum noj hauv nws daim ntawv ntshiab. Tias yog vim li cas qhov tsis ua raws li qhov xwm txheej no tuaj yeem ua rau muaj kev tsis zoo ntawm cov neeg mob.

cem quav nrog Dyukana noj yuav ua li cas?

Thaum lub sij hawm thaum lub cev tau txais kev noj zaub mov tshiab, feem ntau tuaj yeem muaj teeb meem ntawm kev defecation nyuaj.

Txhawm rau tshem tawm qhov tshwm sim tsis zoo li no, cov kws tshaj lij pom zoo:

• nce cov dej haus ib hnub rau 2, thaum nws tseem ceeb rau 35 feeb. haus dej 0,25-0,5l ua ntej noj mov;
• muaj fibers, piv txwv li, compote los ntawm rhubarb;
• hloov cov khoom noj, uas yog hloov pauv cov protein thiab cov zaub protein ntau hnub raws li lub tswv yim 1: 1;
• nce tus naj npawb ntawm cov kis las, tshwj xeeb, tsom rau kev taug kev nrawm thiab viav vias xovxwm;
• suav nrog paraffin roj hauv kev noj haus.

Dab tsi yog CATF hauv Dyukan Diet?

Feem ntau cov ntawv luv "COM" pom nyob rau hauv cov protein txoj kev poob phaus, nws hais txog skimmed mis nyuj hmoov 1,5%.

Dyukan noj zaub mov puas muaj peev xwm haus cawv?

Kev siv dej cawv hauv nws daim ntawv ntshiab hauv cov txheej txheem ntawm kev poob phaus yog txwv tsis pub. Txawm li cas los xij, nws raug tso cai siv lawv hauv kev npaj cov tais diav loj, kua ntses, tsis muaj lub hau npog (txog 3 tablespoons ib hnub) ntawm theem "Cruise". Qhov no yog vim lub fact tias thaum lub sij hawm lub sij hawm ntawm cua kub cov cawv evaporates, tawm tsuas yog ib tug immaculate aroma.

Yam cheese twg tuaj yeem ua rau Dukan noj?

Nyob rau txhua theem nws raug tso cai siv tag nrho cov rog tsawg cheese ntau yam (0%).

Nyob rau theem "Alternation", nws raug tso cai kom suav nrog hauv cov khoom noj txhua hnub 30 g ntawm grated Swiss thiab ua tiav cheese, nrog rau cov roj ntau tshaj li 6%, thiab thaum lub sij hawm "Fixation" theem - mus txog 40 g ntawm cov rog. Feem ntau cov protein-nplua nuj ntau yam (piv txwv li, Gouda, Veselaya Burenka, Parmesan, Edam, Saint-Necter, Emmental, Reblochon), mus txog 50 g - nrog rau cov ntsiab lus rog ntawm 20%, mus txog 60 g - nrog 10%.

Tau nceb ntawm Dukan noj?

"Tsov mov ci" yog txwv tsis pub siv nyob rau theem "Tsev"; Nws raug tso cai thaum lub sijhawm "Alternation" thiab "Kho" lub sijhawm.

Puas muaj peev xwm noob ntawm Dukan noj?

Vim tias muaj roj ntau ntxiv thiab cov ntsiab lus calorie ntau ntau, thaum poob phaus, cov khoom no raug pom zoo kom tshem tawm tag nrho ntawm cov khoom noj. Tso cai siv cov noob hauv qhov nruab nrab tsuas yog tom qab ua tiav cov txiaj ntsig xav tau, nyob rau theem ntawm "Stabilization".

Koj tuaj yeem poob ntau npaum li cas ntawm Dukan noj?

Nyob rau hauv cov ntaub ntawv ntawm nruj ua kom tiav ntawm txhua yam kev mob, cov txheej txheem no yuav pab rov qab los ntawm 5 mus rau 50kg thiab ntau dua. Koj tuaj yeem txheeb xyuas qhov no los ntawm kev tshuaj xyuas cov kev tshuaj xyuas thiab cov txiaj ntsig nrog cov duab ntawm cov neeg slimming.

Kuv puas tuaj yeem ua mov ci ntawm Dukan noj?

Tso cai siv cov khoom noj mov ci nrog oat bran.

Puas muaj peev xwm pob kws ntawm Dukan noj?

Nyob rau hauv kev pom ntawm qib siab ntawm cov hmoov txhuv nplej siab, kev siv cov khoom no thaum lub sij hawm poob yog nruj me ntsis txwv. Kev siv pob kws nyob rau hauv qhov txwv tsis pub muaj nyob rau theem Stabilization tau tso cai.

Yuav nqaij qaib broth ntawm Dukan noj?

Yog, pib los ntawm thawj theem, muab hais tias nws yog npaj los ntawm ib tug filet.

Ua raws li cov xwm txheej saum toj no ntawm kev noj zaub mov kom raug thiab kev ua haujlwm niaj hnub yuav pab ua kom tiav qhov xav tau yam tsis muaj "poob" rau kev noj qab haus huv.

Ducane txheej txheem hauv "tshwj xeeb" rooj plaub

Feem ntau nyob rau hauv tus txheej txheem ntawm cev xeeb tub thiab pub ib tug me nyuam ib tug poj niam accumulates kilograms, uas yog tsim nyog rau tag nrho cov kev loj hlob ntawm tus me nyuam. Qhov zoo tshaj qhov hnyav nce yog nyob ntawm qhov hnyav ntawm lub cev ua ntej cev xeeb tub thiab, raws li txoj cai, nyob ntawm 5 txog 20 kg. Txawm li cas los xij, muaj cov xwm txheej thaum "kev yuav khoom" ntawm cov kilos ntxiv tshwm sim ntawm qhov nrawm nrawm, uas ua rau cov niam ua tiav ntau dhau thiab ua rau muaj kev pheej hmoo ntawm kev yug menyuam tsis noj qab haus huv, nrog rau kev txhim kho cov kab mob ntawm cov hlab plawv thiab cov hlab ntsha. lub plawv system.

Txhawm rau kom tsis txhob muaj qhov tshwm sim ntawm qhov tshwm sim tsis zoo, cov txheej txheem tshwj xeeb poob phaus tau tsim - Dukan noj zaub mov rau cov poj niam cev xeeb tub. Nws cov khoom tseem ceeb yog: bran, ntses, nqaij, zaub tshiab, boiled qe, mis nyuj, Mozzarella cheese, tsev cheese, nqaij nruab deg, txiv laum huab xeeb, pistachios. Kev siv cov protein ntau txaus ua rau muaj kev loj hlob zoo ntawm txhua lub hlwb thiab cov ntaub so ntswg ntawm tus menyuam.

Dyukana noj zaub mov rau cov poj niam cev xeeb tub

1. Tshem tawm ntawm cov khoom qab zib thiab cov khoom noj khoom haus uas muab "kho" calories thiab ua rau cem quav.
2. Lub lim tiam tus nqi ntawm cov hmoov txhuv nplej siab uas muaj cov khoom lag luam yog ob qho kev pabcuam.
3. Txhua hnub noj txiv hmab txiv ntoo thiab berries, tsuas yog txiv tsawb, cherries, txiv hmab txiv ntoo, nyob rau hauv ob feem
4. Hloov cov "protein" Thursday rau "protein".
5. Ntxiv cov khoom lactic thiab 2% mis nyuj rau noj.
6. Qhov muaj peev xwm ntawm kev txais tos ib zaug ntawm koj cov tais diav uas muaj tsawg tsawg ib zaug ib lub lim tiam, lub npe hu ua "kev ua koob tsheej".

Qhov kev xaiv zoo tshaj plaws rau tus poj niam cev xeeb tub yog tsib pluas noj ib hnub, nrog kev so hauv 3-3,5. Txawm li cas los xij, vim yog tus yam ntxwv ntawm lub cev, txawm tias kev noj zaub mov zoo li cas rau tus poj niam, nws yog qhov yuav tsum tau saib seb nws xav li cas, tus kheej.

Rau kev poob phaus tom qab yug menyuam, thaum lub sijhawm pub niam mis, kev noj zaub mov Fab Kis Dyukan tau tsim, uas ua kom muaj kev siv "cov khoom siv" rau cov menyuam mos - cov protein, txiv hmab txiv ntoo, zaub - tsim nyog rau kev loj hlob ntawm tus menyuam, thiab tib lub sijhawm. tshem tawm qhov hnyav dhau.

Kev noj zaub mov Dukan thaum pub niam mis nrog kev siv cov khoom lactic acid 2%.

Cov ntawv qhia kwv yees rau cov niam laus thiab thaum cev xeeb tub:

• pluas tshais - ntsuab tshuaj yej, tag nrho-grain qhob cij yob, scrambled qe nrog nqaij npua;
• noj tshais thib ob - berries los yog txiv hmab txiv ntoo;
• noj hmo - ci nqaij ntshiv nqaij qaib broth los yog ntses kua zaub, zaub xam lav;
• tshuaj yej yav tav su - ntsuab tshuaj yej, tsev cheese casserole;
• Noj hmo - qaib ntxhw fillet, pasta, zaub stew.

Kev noj zaub mov Dukan rau cov niam laus tsis yog tsuas yog noj zaub mov kom zoo xwb, tab sis kuj suav nrog kev taug kev txhua hnub, tsawg kawg 20 feeb hauv huab cua ntshiab.

xaus

Niaj hnub no hauv Is Taws Nem koj tuaj yeem pom cov zaub mov qab "cov txheej txheem protein" uas yuav pab ua kom muaj kev noj haus ntau. Feem ntau ntawm lawv muaj xws li: tsev cheese casserole nyob rau hauv ib tug qeeb cooker, cabbage cutlets, nqaij qaib yob, meringue ntawm Dukan noj, oat bran pancakes, squash kua zaub, nqaij nruab deg noodles. Nyob rau tib lub sijhawm, ib lub rooj sib tham tshwj xeeb uas nthuav tawm hauv lub vev xaib yuav pab txiav txim siab cov ntsiab lus caloric ntawm cov zaub mov npaj.

Qhov nrov tshaj plaws ntawm cov neeg uas poob phaus yog lub khob cij daim ntawv qhia los ntawm Dukan noj, uas koom nrog kneading mov paj los ntawm 3stl. hmoov nplej, 2 st.l. oatmeal thiab 1 tablespoons nplej bran, 1 hnab ntawm ci hmoov, 0% skimmed cheese, 2 tablespoons. kefir, tom qab ntawd ci hauv qhov cub rau 25 feeb.

Qhov ua tau zoo ntawm cov txheej txheem tsuas yog nyob ntawm kev poob phaus.

Yog tias koj ua raws li tag nrho cov kev cai ntawm Dukan noj, yog tias tsim nyog, koj tuaj yeem poob phaus los ntawm 30 kg lossis ntau dua, nrog rau kev ua kom cov metabolism sai, ntxuav lub cev ntawm co toxins, txhim kho koj txoj kev noj qab haus huv. Txawm li cas los xij, nws tsim nyog nco ntsoov tias qhov "stabilization" theem yuav kav mus ib txhis, yog vim li cas lub sijhawm no koj yuav tsum ua tib zoo xaiv cov ntawv qhia zaub mov kom cov kilos poob yuav tsis rov qab los dua.