Amaphrotheni Dukan Ukudla imenyu. Ungadliwa for ukudla amaprotheni

Abaningi okuphumelela kakhulu isisindo ukulahleka esekelwe isimiso esifanayo njengoba amaprotheni Dukan Ukudla. Imenyu kuvimbela noma ngokuphelele aqede ukusetshenziswa carbohydrate, futhi kugcizelelwa inyama, inhlanzi kanye amaqanda. On the cleavage amaprotheni umzimba uchitha amandla amaningi. Ngaphezu kwalokho, lesi sici kuyadingeka umzimba, cell yokuvuselela nokuningi. Ngamanye amazwi, usebenzisa kuphela imikhiqizo kakhulu wamaprotheni amaningi, uzothola izinto ezibalulekile futhi babe slimmer.

Ikakhulukazi Ukudla, izincomo jikelele

Njengoba sekushiwo, umngane uhlobo zonke "ezibiyele" Yiqiniso neminye, kancane kuphela Ushintshe, ibizwa ngokuthi kanje: amaprotheni Dukan Ukudla. Imenyu wehlukile ngempela, futhi isigaba ngasinye okwalandela (okungukuthi, kuze kufike kwesisindo), imikhiqizo ezingasho zitholakala ekudleni kwakho. Isimiso esiyinhloko - "udle konke ufuna futhi uma ufuna, futhi ngesikhathi esifanayo ukhule mncane."

Kunezindlela eziningana imithetho okumele ilandelwe ukuze zithole imiphumela. Ziyakwazi lalivamile kokudla, ngakho ningabi ngawe into entsha. Kuyadingeka ukuba siphuza neziphuzo kakhudlwana. Lena enye yezinhlobo ezingu nezidingo eziyisisekelo, okwenza amaprotheni yokudla Duc. Imenyu kulekelelwa yemifino fibre (1.5-3 v. A spoon), kanti uma kungenjalo iyophuza amanzi, le ngxenye engalethi imiphumela oyifunayo.

isidingo Daily ukuhamba ngezinyawo imizuzu okungenani 20 ukukhuphuka izitebhisi ngaphandle lift wenze ukuzivocavoca ezokwenza ukusheshisa umzimba wakho futhi uqondise inqubo endaweni efanele. Kuyinto uhlelo olunzulu ukuthi kufanele libukwe ngokuhamba kwesikhathi. Nokho, uma uyiphulile, ungalilahli ithemba. Ezinsukwini ezimbili, ubuyele emuva kakhulu amaprotheni imenyu, bese uqhubeke Yiqiniso.

Imikhiqizo amaprotheni Dukan Ukudla

Manje sizoxoxa ngeminye yini iprotheni Dukan Ukudla. Imenyu siqukethe amaqembu amabili amakhulu: imikhiqizo okuvela ezilwaneni nge wokuqukethwe lelisetulu amaprotheni nemifino. Engxenyeni yokuqala yenkomo inyama, unogwaja izinso futhi isibindi, ulimi, ham mafutha, cishe kunoma iyiphi inhlanzi, caviar.

Kwaselwandle - leli yilona qembu eqolo. Phelelisa imenyu nezimfanzi, i-squid, ingwane, lobster, ama-oyster, ama-lobster, izinkalankala kanye isikhuphashe. Qinisekisa ukuthi usebenzisa i (ihansi ngisho bavunyelwe, kuphela ngaphandle kwesikhumba) izinkukhu inyama, kanye inkukhu kanye izigwaca amaqanda.

Ungabese ukukufaka ekudleni asparagus, isitshalo seqanda, beet, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, ukhukhamba, zucchini, isipinashi, ubhontshisi, u-anyanisi, upelepele, Ugalonci, kanye soy kanye amakhowe. Lezi imikhiqizo oluyisisekelo amaprotheni Dukan Ukudla. Kukhona elinye iqembu, okubandakanya imikhiqizo kuvunyelwe. Abakwazi lisetshenziswe esigabeni sokuqala, kanye amaprotheni nokuzila ukudla izinsuku. Ukuhlolisisa ngezansi mayelana esigabeni ngasinye.

Izigaba main

Ngamunye wabo unomsebenzi lalo. Okokuqala okubili enze kube nokwenzeka ukuba ulahlekelwe isisindo, futhi yesithathu neyesine - ukuhambisa kusuka Ukudla okuvamile, ukuhlanganisa imiqondo emibili ukulungisa yi. Phela, ukuze isisindo sakhe sithi ukuthuthuka, kudingeka sithathe bahlole indlela yakho yokuphila. Lena emqoka lapho Dukan Ukudla kusekelwe. Isiteji ihlanganisa inkathi ngokwanele eside, okuyisilinganiso sabangu-6 izinyanga unyaka nesigamu. Kulokhu, esigabeni yokugcina ingasetshenziswa njengoba nsuku zonke uhlelo ukudla.

Isigaba sokuqala iyona olunzima, kodwa kwaso, kukhona sizeable kwesisindo. Yingakho kubalulekile ukuba balandele yonke izincomo ukuthola umphumela omuhle, okusikisela Ducane Ukudla. Izigaba kahle ukulandela omunye komunye, ukuze nsuku zonke wena izotholakala kokuhlukana esengeziwe kwakhiwa imenyu nsuku zonke.

Isigaba sokuqala

igama Ezazimzungezile - "Bona Attack." Kubalulekile lonke uhlelo olwengeziwe. ubude bayo akuyona elawulwayo incike kokuqala isisindo okweqile. Uma udinga ukulahlekelwa okungenani 5 kg, kuyoba okwanele ukuze izinsuku ezimbili. inala yenu kuyinto 5-10 kg? Ingabe kufanele ulinde izinsuku 3. Uma kudingekile isisindo ngokuhlala 10-20 kg zidinga izinsuku 5, mass ngokweqile ngezinye izinsuku 20-30 kusho ukuthi isigaba sokuqala sokuqalisa enwetshiwe izinsuku ezingu-7. Uma isisindo okweqile - 30 kg, bese ulungele ukuhlupheka izinsuku ezingu-10. Sikugcizelele ukuthi le ubude "kuhlasela", hhayi isikhathi ufinyelela isisindo sakho ekahle.

Ngokuqinisekile uke wahlangana zokupheka amaprotheni ukudla. Isigaba sokuqala Ducane kuzo Cishe efanayo. Ngeke ukwazi ukuthi usebenzise amafutha Fry ukudla. Udinga ukuba aqede zonke carbohydrate, ufulawa amnandi. Unikezwa kukhethwa noma inhlanzi, abilisiwe noma wabhaka ngaphandle uwoyela, kwasolwandle, inkukhu kanye turkey ngaphandle isikhumba, unogwaja, inyama yenkonyana. Ngaphezu kwalokho, amaqanda yokudla ibhekwa nemikhiqizo yobisi (0% fat). Kuyadingeka ukuba kukhawulwe edonsa usawoti, ikhofi kanye black itiye. Kodwa amanzi ne-green tea kungaba cishe ngaphandle kokuvinjelwa. Ungakhohlwa adle nsukuzonke kusukela 1.5 kuya ku-3 wezipuni bran (oat kangcono), angase exutshwe yogurt noma yogurt ezingenashukela.

Sample imenyu

Ukuze sikusize Cabanga ukuthi uyobheka ekudleni kwakho, ukunikela-scheme Indlela. Ungadliwa amaprotheni ukudla okunamafutha zifana kakhulu, kodwa ukwengeza izigaba ezintathu ezilandelayo Ducane Yiqiniso uwina isizinda sabo. Ngakho-ke, ibhulakufesi ungakwazi ukulungiselela siqu omelet amaprotheni yakho amaqanda 3, kukho ucezu salmon enosawoti futhi ingilazi itiye noma ikhofi.

Isidlo sasemini kuyoba yogurt ephansi fat noma yogurt (100 g), oat bran (1.5 v. Spoons). Isidlo sasemini - kubhakwa noma inkukhu abilisiwe, ntambama izimfanzi abilisiwe izijabulisa, futhi ngeke Steak idina iyiphi inhlanzi oily, izimfanzi abilisiwe, yogurt noma iwundlu inyama (yenkomo). Lena ingxenye yokuqala Yiqiniso, ngokuthi "amaprotheni Dukan Ukudla." Ungadliwa zingahluka. Uphiwa ezihlukahlukene imikhiqizo lapho ungase ukwazi ukulungiselela inqwaba izitsha.

Kubalulekile ukuqapha Asabela kanjani umzimba. Uma uzizwa ezimbi, kungcono uphazamisa isinyathelo sokuqala futhi ukuya yesibili. Gone ngokusebenzisa Yiqiniso, sizokwazi ukuze ubuyele esigabeni sokuqala bese ukubamba up. Khumbula ukuthi ngokweqile amaprotheni isikhathi eside kubangela umonakalo elisemqoka kuya isibindi, izinso kanye nobuchopho, Ngakho-ke, wathi esiteji akumele leqe izinsuku ezingu-10.

Eyesibili esiteji

Lesi sigaba sibizwa ngokuthi i- "Cruise" (block game). Ingabe alternate izinsuku lapho ungakwazi kuphela udle ukudla amaprotheni futhi lezo ukusebenzisa kangcono imifino. Inqubo lincike inani padding xaxa. Kungcono ibekezelelwe okufana 1: 1 noma 2: 2. Maximum isikimu ovumelekile - 5: 5, ingasetshenziswa uma kunesidingo ukuze usethe kabusha engaphezu kwengu-20 kg.

Esikhathini ukudla washisa zonke ngemikhiqizo esigabeni sokuqala, banezela imifino. Bangakwazi kudliwa eluhlaza, wabhaka noma abilisiwe. Ukukhethwa iyona amazambane, izaqathe kanye beet. Kufanele kulinganiselwe. Ukudla ziyahlukahluka izinongo ngenxa, lemon, usoso wesoya. Ukuphulula kophudingi uswidi owenziwe nezithelo ngalo ushizi ne wanezela gelatin, agar-agar.

imenyu Okwesikhashana

Nebhulakufesi ekhatsi amaprotheni ngosuku, kungenzeka ukuthi i omelet ne ham noshizi. Esikhundleni iprotheni nemifino usuku kuyoba yinto omelet utamatisi no-anyanisi oluhlaza noma squash fritters. ibhulakufesi Okwesibili - yogurt nge 2 wezipuni oat bran. Isidlo sasemini ingase ihlanganise inhlanzi, inyama, isobho noma amaprotheni hodgepodge ngosuku olulandelayo usanda kwahambisana zemifino isaladi. Umthamo kuyisabelo noma inkukhu isaladi. Dinner - inkukhu cutlets ngombhangqwana, futhi ephansi fat yogurt noma imifino steamed ukuba uhlobise ngoba inhlanzi.

Manje umbuzo obaluleke kunayo ngokuthi singakanani izothatha amaprotheni Dukan Ukudla. Manje-ke tigaba ukushintsha nomunye hhayi njengawe ngaphambi. Isigaba sesibili kuye ngenani padding xaxa ingahlala kusuka 2 kuya ku-6 izinyanga. Eqinisweni, uma esesikwenzile elamukelekile, ungakwazi uqhubekele esigabeni esilandelayo. It akungqubuzani ukwehlukana Yiqiniso izingxenye eziningana. Ngokwesibonelo, uma ufuna ukunciphisa umzimba 30 kg, into inkambo wokuqala kungenziwa ukuhlukana 15 kg. Khona-ke hamba nge zonke izinyathelo 4, bese ubuyele emuva ngowokuqala ukujikijela asele 15 kg.

Isigaba sesithathu

Lesi sigaba is final, lidlule yikho okunzima kunakho konke. Manje wena kahle ukudla okunjalo wamaprotheni kubantu kwesisindo Duc. Kube umsebenzi wokugcina - ukuhambisa kahle kuya ukudla okuvamile. Lesi sigaba - "Ukuhlanganisa". Isikhathi ingabalwa ngokuzimela ngoba kilogram of isisindo elahlekile Wawuthatha izinsuku eziyishumi ukulungisa ngamunye. Uma kunguwe odlule izigaba ezimbili elahlekile 5 kg, "Ukuhlanganisa" liyokuma izinsuku 50.

Manje ungase ukwazi ukukhokhela usuku ambalwa tincetu tesinkhwa, 40 amagremu ushizi, izikhathi ezimbalwa yengulube inyanga ubhekeni, irayisi, amazambane, nsuku zonke nawe ungadla lihhabhula, orange noma ikhabe lobule. Kabili ngesonto, adle noma yini ayithandayo. Ungaqhubeka ukusebenzisa izindlela ngomumo eyenziwe for amaprotheni Dukan Ukudla, nakuba ezihlukahlukene imikhiqizo agunyazwe manje okusezingeni eliphezulu ukuze ukwazi ukuhlanganisa futhi udale siqu sakho.

Qiniseka ukuthi ukugcina imithetho elandelayo: usuku olulodwa ngesonto kufanele kube ngokugcwele amaprotheni, udle 2.5 Art. wezipuni oat bran ngosuku.

Esigabeni sesine

Kuyinto, eqinisweni, impilo yakho yonke. Shono engapheli ngokuthi amaprotheni Dukan Ukudla. Izibuyekezo basikisela ukuthi isisindo esengeziwe ashiye ngokushesha Ngezigaba ezimbili zokuqala, futhi aba maningi isisindo kokuqala, ngokushesha kwenzeka. Phakathi nenyanga yokuqala ukulahlekelwa ngu-15 kg, bese ijubane behlisa kancane. Lapho umuntu eqala esigabeni sesine, ke isivele ifinyelele yi yayo. Manje umsebenzi wakhe - ukulandela iziqondiso ezithile ukugcina isisindo off iminyaka eminingi ezayo.

Kumele bagcine kokubusa izizinda nsuku zonke kanye umzimba ekuseni. Nsuku zonke, udle bran futhi uphuze amanzi amaningi. Futhi ngelinye ilanga balandele yokudla amaprotheni ngesonto.

Kufinyeta

Lolu hlelo eshukumisa ukuthi uzokusiza sifinyelele isisindo sakho ekahle ngaphandle umonakalo empilweni. Uma ungakwazi ukukhetha inkambo okunokulinganisela ngaleyo ndlela enikeza imiphumela ebonakalayo, lokhu amaprotheni Dukan Ukudla. "Ukuhlasela" - esigabeni kuphela ukuthi kungaba nomthelela empilweni yakho, ngakho-ke uma ufuna ukunciphisa inani elikhulu Kilos (30 noma ngaphezulu), yonke inkambo etuswa ahlukaniswe abe eziningana izindlela. Kulokhu, isinyathelo sokuqala sizokuncitjhiswa kusukela 10 kuya 5, noma ngisho izinsuku 3. Bephumelele zonke izigaba ezine nokufinyelela umphumela wokuqala, uyobuyela esigabeni sokuqala bese uphinda lonke futhi.