Contents
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 950 Kcal.
ʻAʻole ka papaʻai a Dukan i kahi papaʻai i kāna ʻano pololei (e like me ka buckwheat), akā pili i nā ʻōnaehana hānai (e like me kaʻai a Protasov). ʻO ka mea kākau o kēia ʻōnaehana meaʻai, Palani ʻo Pierre Dukan, ma kahi o 30 mau makahiki o ka ʻike i nā dietetics, ka mea i hopena i kahi hana kaumaha kaumaha multiphase maikaʻi.
Hoʻokumu ʻia ka papa ʻai Ducan ma luna o nā meaʻai kiʻekiʻe i loko o ka protein a haʻahaʻa i loko o nā haʻahaʻa, e like me ka iʻa, ka ʻiʻo wīwī a me nā hua. Hiki ke hoʻopau ʻia kēia mau huahana me ka ʻole o ke kaohi ʻana i ka pae mua o ka meaʻai. ʻAʻole i loaʻa i nā meaʻai haʻahaʻa-carbohydrate protein ka nui o nā calorie a maikaʻi i ka hōʻemi ʻana i ka pōloli. ʻO ka mana o ka mea kākau o ka meaʻai e kaupalena ʻia ka lōʻihi o ka papa mua ʻaʻole i ʻoi aku ma mua o 7 mau lā, inā ʻaʻole hiki ke hōʻino ʻia ke olakino.
Kūpono kēia papaʻai i ka mana o ke ola o kēia manawa, ke koi ʻia ka hana kiʻekiʻe a me ka noʻonoʻo nui i ka lā holoʻokoʻa, kahi paʻakikī e hoʻokō i nā papaʻai low-carb (e like me ke kokoleka).
Hiki i ka lōʻihi o ka papaʻai Ducan ke hōʻea i mau mahina, a ʻokoʻa ka papa kuhikuhi papaʻai a ʻaʻole hele pū me ka pohō kaumaha me ke koʻikoʻi no ke kino. A no kahi manawa lōʻihi, hoʻomaʻamaʻa ke kino i kahi papaʻai, maʻamau maʻamau, ie normalized ka metabolism.
Nui Koi ʻai a Dr. Ducan:
- i kēlā me kēia lā pono ʻoe e inu ma ka liʻiliʻi he 1,5 liters o ka wai maʻamau (non-carbonated a non-mineralized);
- i kēlā me kēia lā e hoʻohui i ka bran oat i ka meaʻai (e hilinaʻi ka nui i ke kahua o ka papaʻai);
- hana i nā hoʻoikaika kakahiaka i kēlā me kēia lā;
- e lawe ma kahi o 20 mau minuke hele i ke ea hou i kēlā me kēia lā.
Loaʻa i ka ʻai Ducan nā ʻāpana kūʻokoʻa ʻehā, ʻo kēlā me kēia o ia mau koi kikoʻī no ka meaʻai a me nā huahana i hoʻohana ʻia. Ua maopopo ka pono a me ka pono e hilinaʻi i ka hoʻokō piha a me ka pololei i nā koi i nā pae āpau o ka meaʻai:
- manawa nā pōā;
- ke kahua kūwili;
- manawa ke heleuma;
- manawa hoʻolālā.
ʻO ka pae mua o ka papaʻai Ducan - "hoʻouka kaua"
ʻO ka pae mua o ka papaʻai e hōʻike ʻia e ka hōʻemi nui o ka nui a me ka pohō wikiwiki. ʻO ka pae mua ka nui o nā koi papa kuhikuhi koʻikoʻi a makemake nui ʻia e hoʻokō kīnā ʻole iā lākou āpau, no ka mea ʻo ka nui o ka pohō kaumaha i ka papaʻai holoʻokoʻa i hoʻoholo ʻia i kēia wā.
Ma ke ʻano he ʻāpana o ka papa kuhikuhi i kēia pae, hāʻawi ʻia ka mea nui i nā huahana me kahi ʻano protein kiʻekiʻe - he mau huahana holoholona kēia a me nā huahana waiu fermented me kahi momona haʻahaʻa (momona ʻole).
I kēia wā, hiki i ka dizziness, ka waha maloʻo a me nā hōʻailona ʻē aʻe o ka hōʻino ʻana o ke olakino. Hōʻike kēia i ka hana ʻana o ka papaʻai a ke nalowale nei ke kino o ka adipose. no ka mea lōʻihi o kēia wā He palena palena manawa koʻikoʻi a pili i kou olakino - inā ʻaʻole ʻae kou kino i kēlā ʻano papaʻai, e hoʻēmi i ka lōʻihi o ka pae i ka palena iki e hiki ai, inā maikaʻi ʻoe, a laila e hoʻonui i ka lōʻihi o ka pae i ka palena kiʻekiʻe. i kāu papa kaupaona koʻikoʻi:
- keu kaupaona a 20 kg - ka lōʻihi o ke kaʻina mua he 3-5 mau lā;
- kaona kaupaona mai 20 a 30 kg - ka lōʻihi o ke kaʻina o 5-7 mau lā;
- ke kaumaha ma mua o 30 kg - ka lōʻihi o ke kahua mua he 5-10 mau lā.
Ka lōʻihi o ka lōʻihi ʻo ka pae mua ʻaʻole pono e ʻoi aku ma mua o 10 mau lā.
Nā meaʻai i ʻae ʻia i ka Ducan Diet Phase XNUMX:
- e ʻai pono i ka ʻai o 1,5 tbsp / l o ka bran oat i kēlā me kēia lā;
- e inu pono ma ka liʻiliʻi he 1,5 liters o ka wai maʻamau (non-carbonated a me non-mineralized) i kēlā me kēia lā;
- pipi ʻiʻo, ʻiʻo lio, puaʻa;
- nā puʻupaʻa bipi a me ke akepaʻa;
- ʻo ka moa moa ʻili ʻole a me ka ʻāpōpō;
- pipi a i ʻole elelo veal;
- kekahi iʻa iʻa;
- hua moa;
- nā iʻa (paila, hoʻomohu ʻia a hoʻomoʻa ʻia);
- nā huahana waiū;
- ʻakaʻakai a me kālika;
- wīwī (momona-momona) ham;
- Hiki iā ʻoe ke hoʻohui i ka vīnega, ka paʻakai, nā mea ʻono a me nā mea ʻala i ka meaʻai.
ʻO nā meaʻai āpau i ʻae ʻia i ka papaʻai i ka lā e hiki ke huikau e like me kou makemake.
I ka pae mua, pono e kāpae ʻia:
- kōpaʻa
- kuihi
- Duck
- ʻiʻo lāpaki
- puaʻa
ʻO ka papa ʻelua o ka papaʻai a Dr. Ducan - “alternation”
Ua loaʻa ka inoa o kēia pae ma muli o ke kumumanaʻo o ka meaʻai, ke hoʻololi ʻia nā menus "protein" ʻelua a me "protein me nā mea kanu" me ka lōʻihi like. Inā ʻoi aku ka nui o ke kaupaona ma mua o 10 kg ma mua o ka hoʻomaka ʻana i ka papaʻai, hiki ke hoʻolōʻihi ʻia a hoʻopau ʻia ka lauana alternation i kēlā me kēia manawa. Nā koho laʻana:
- hoʻokahi lā protein - hoʻokahi lā "nā mea kanu + proteins"
- ʻekolu lā "protein" - ʻekolu lā "nā mea ʻai + proteins"
- ʻelima mau lā "proteins" - ʻelima mau lā "nā mea kanu + proteins"
Inā, ma mua o ka hoʻomaka ʻana o ka papaʻai, ʻoi aku ka nui o ke kaupaona ma mua o 10 kg, a laila ʻo ka hoʻolālā hoʻololi he 5 a 5 mau lā wale nō (ie ʻelima mau lā o ka "protein" - ʻelima mau lā o "nā mea kanu + proteins").
ʻO ka lōʻihi o ka papa ʻelua o ka papaʻai Ducan kaukaʻi ʻia i ke kaupaona i lilo i ka wā mua o ka papaʻai e like me ke kumumanaʻo: 1 kg o ka pohō kaumaha i ka pae mua - 10 mau lā i ka lua o ka manawa o ka "alternation". O kahi laʻana:
- huina kaumaha o ka paona i ka pae mua 3 kg - ka lōʻihi o ke kaʻina ʻelua 30 mau lā
- ke kaupaona ma ke kahua mua 4,5 kg - ka lōʻihi o ke kaʻina hoʻololi 45 mau lā
- ka pohō kaumaha i ka pae mua o ka papaʻai 5,2 kg - ka lōʻihi o ke kaʻina alternation 52 mau lā
I ka pae ʻelua, hoʻopaʻa ʻia nā hopena o ka pae mua a kokoke ka papaʻai i ka maʻamau. ʻO ka pahuhopu nui o kēia pae ka pale ʻana i ka hoʻihoʻi ʻana o nā kilokilo i nalowale i ka wā mua.
Aia ka papa inoa o ka papa ʻelua o ka ʻai Ducan i nā huahana a pau mai ka papa mua no ka lā "protein" a me nā meaʻai like me ka hoʻohui ʻana i nā mea kanu: nā ʻōmato, nā kukama, ka spinach, nā ʻōmaʻomaʻo ʻōmaʻomaʻo, nā radishes, asparagus, kāpeti, celery. , eggplant, zucchini, mushrooms, carrots, beets, peppers - no ka lā e like me ka papa kuhikuhi "mea kanu + protein". Hiki ke ʻai ʻia nā lau ʻai i kēlā me kēia nui a me ke ʻano o ka hoʻomākaukau ʻana - maka, paila ʻia, kālua a i ʻole ka mahu.
ʻAi ʻia nā meaʻai i ka Ducan Diet Phase II:
- pono i kēlā me kēia lā hoʻohui i 2 tbsp i ka meaʻai. punetēpu o ka lālā oat
- obligatory kēlā me kēia lā inu ma ka liʻiliʻi he 1,5 liters o ka wai maʻamau (non-carbonated a me non-mineralized)
- nā huahana papa kuhikuhi āpau o ka māhele "hoʻouka".
- nā mea kanu kīnā ʻole
- tī (momona momona ma mua o 6%) - 30 gr.
- nā hua (ʻaʻole ʻae ʻia nā hua waina, nā cherry a me nā maiʻa)
- kakoa - 1 tsp
- waiu
- mānoanoa - 1 tbsp
- gelatin
- kalima - 1 tsp
- garlic
- ketchup
- mea ʻala, adjika, pepa wela
- kaʻaila aila no ka palai (3 pulu)
- ʻāhinahina
- berena - 2 ʻāpana
- waina keʻokeʻo a ʻulaʻula paha - 50 g.
More ʻAʻole pono e hui pū ʻia nā huahana ʻelua e like me nā huahana mai ka pae mua - mai iā lākou hiki iā ʻoe ke koho i nā huahana ʻelua wale nō i kēlā me kēia lā. I kēia hihia, hui like nā huahana o ka pae mua, e like me ka wā ma mua.
I ka mahele ʻelua pono e kāpae ʻia:
- raiki
- nā mea kanu
- avocado
- palaoa
- piʻa ākea
- pi
- uala
- Pasta
- mohihi
- palaoa
ʻO ke kolu o ka papa o ka papaʻai Ducan - "hoʻohui"
Ma ke kolu o ka pae, ua paʻa ke kaumaha i loaʻa i nā pae mua ʻelua. Hoʻolālā ʻia ka lōʻihi o ke kolu o ka papa o ka papaʻai, a me ka lōʻihi o ka ʻāpana ʻelua - e like me ke kaupaona i nalowale i ka wā mua o ka papaʻai (no ka 1 kg o ka paona lilo i ke kahua mua - 10 mau lā i ka kolu o ka pae o ka "consolidation"). ʻO ka papa kuhikuhi kokoke loa i ka maʻamau.
I ke kolu o ka pae, pono ʻoe e hāhai i hoʻokahi kānāwai: i loko o ka hebedoma e pono e lilo i kekahi lā ma ka papa kuhikuhi o ka pae mua ("protein" lā)
ʻAi ʻia nā meaʻai i ka Kauka Ducan's Phase Three Diet:
- pono i kēlā me kēia lā hoʻohui i ka 2,5 tbsp. punetēpu o ka oat bran no ka meaʻai
- pono kēlā me kēia lā pono ʻoe e inu ma kahi o 1,5 liters o ka wai maʻamau (malie a non-carbonated)
- nā huahana a pau o ka papa kuhikuhi papa mua
- nā mea ʻai a pau o ka papa kuhikuhi pae ʻelua
- nā hua i kēlā me kēia lā (koe wale nā hua waina, maiʻa a me nā cherry)
- 2 mau paʻi berena
- tī momona momona (40 g)
- hiki iā ʻoe ke ʻuala, laiki, kulina, peas, pīni, pasta a me nā meaʻai starchy ʻē aʻe - 2 mau manawa i ka pule.
Hiki iā ʻoe ke ʻai i nā mea āu e makemake ai i ʻelua mau manawa o ka pule, akā ma kahi wale o hoʻokahi pāʻina (a i ʻole ma kahi o ka ʻaina kakahiaka, a i ʻole ka ʻaina awakea, a i ʻole kaʻaina ahiahi)
ʻO ka hā o ka papa o ka papaʻai Ducan - "stabilization"
ʻAʻole pili pono kēia pae i ka papaʻai ponoʻī - ʻo kēia papaʻai no ke ola. ʻEhā wale nō mau mea maʻalahi e pono ai e hāhai:
- i kēlā me kēia lā he mea nui ia e inu ma ka liʻiliʻi he 1,5 liters o ka wai maʻamau (non-carbonated a non-mineralized)
- e hoʻohui pono i 3 tbsp i ka meaʻai i kēlā me kēia lā. punetēpu o ka lālā oat
- i kēlā me kēia lā i kēlā me kēia nui o nā meaʻai protein, nā mea kanu a me nā huaʻai, kahi ʻāpana o ka tī, ʻelua ʻāpana berena, ʻelua mau meaʻai me kahi kiʻekiʻe o ka starch.
- pono e hoʻolilo i kekahi o nā lā o ka pule ma ka papa kuhikuhi mai ka pae mua ("protein" lā)
E mālama kēia mau rula maʻalahi ʻehā i kou kaupaona ma waena o kekahi mau palena ma ka ʻai ʻana i nā mea āu e makemake ai no nā lā he 6 i koe o ka pule.
ʻO nā pōmaikaʻi o ka papaʻai Ducan
- ʻO ka mea nui ʻoi aku ka nui o ka papaʻai Ducan ʻaʻole i hoʻihoʻi ʻia nā paona nalowale. ʻOiai ka hoʻi ʻana i kahi regimen maʻamau ma hope o ka papaʻai ʻaʻohe kumu o ke kaupaona ʻana no kekahi lōʻihi o ka manawa (pono wale ʻoe e hāhai i nā kānāwai maʻalahi ʻehā).
- ʻO ke kūpono o ka papaʻai Ducan he kiʻekiʻe loa me nā ʻōuli o 3-6 kg i kēlā me kēia pule.
- Haʻahaʻa loa nā papaʻai papaʻai, i hiki ai ke lawe ʻia i ka home, i ka manawa o ka ʻaina awakea ma ka hana, a ma ka cafe a ma ka hale ʻaina. Hiki ke ʻae ʻia ka wai ʻona, no laila ʻaʻole ʻoe he hipa ʻeleʻele, ke kono ʻia i kahi hoʻolauleʻa a i ʻole pāʻina hui.
- Palekana ka papaʻai e like me ka hiki - ʻaʻole pili i ka hoʻohana ʻana o nā mea hoʻohui kemika a hoʻomākaukau paha - kūlohelohe kēlā me kēia huahana.
- ʻAʻohe kapu i ka nui o nā meaʻai i pau i ka ʻai (hiki i ka hapa liʻiliʻi o nā papaʻai ke kaena i kēia - buckwheat, Montignac's diet and Atkins diet).
- ʻAʻohe kapu loa i ka manawa o ka ʻai - e kūpono ia i ka poʻe ala ala a me ka poʻe makemake e hiamoe.
- He mea nui ka hoʻohaʻahaʻa ʻana mai nā lā mua o ka papaʻai - maopopo koke iā ʻoe kona hopena kiʻekiʻe. Eia kekahi, ʻaʻole e emi ka hopena, ʻoiai inā ʻaʻole kōkua hou nā papaʻai ʻē aʻe iā ʻoe (e like me ka papa lāʻau lapaʻau).
- He mea maʻalahi loa ka ʻai - ʻaʻole koi nā lula maʻalahi i ka helu mua ʻana o ka papa kuhikuhi. A hiki i ka nui o nā huahana ke hōʻike i kā lākou mau talena culinary (no ka poʻe makemake i ka kuke a me ka ʻai ʻana).
Con o kaʻai Ducan
- Hoʻopau ka papaʻai i ka nui o ka momona. E kamaʻilio me kāu kauka e pili ana i nā koho papaʻai a me nā kapu. Pono paha e hoʻololi i ka papa kuhikuhi me ka hoʻohui liʻiliʻi o nā aila mea kanu (e laʻa me, ʻoliva).
- E like me nā papaʻai āpau, ʻaʻole kaulike kaulike ka papaʻai a Dr. Ducan - no laila, he mea pono e lawe pū i ka vitamina a me nā mineral complexes.
- ʻO ka pae mua o ka papaʻai paʻakikī loa (akā ʻo kona hopena ka mea nui loa i kēia wā). I kēia manawa, hiki ke hoʻonui i ka luhi.
- Pono ka papaʻai i kēlā me kēia lā o ka oat bran. ʻAʻole loaʻa kēia huahana i nā wahi āpau - makemake ʻia ka papa kuhikuhi me ka hoʻouna ʻana. ʻOiaʻiʻo, i kēia hihia, pono e kau i ke kauoha ma mua, e noʻonoʻo ana i ka manawa o ka hoʻomākaukau kauoha a me ka lawe ʻana.
Ka hopena o ka papaʻai Ducan
Hōʻoia nā hopena kūpono e ka hana lapaʻau. ʻO ka maikaʻi i kēia hihia ʻo ia ka paʻa o ke kaupaona i loaʻa ma hope o nā manawa manawa ʻelua: ʻo ka mua mai 6 a 12 mau mahina a ʻo ka lua mai 18 mau mahina a 2 mau makahiki me nā hopena:
- mai 6 a 12 mau mahina - 83,3% ka paʻa paʻa
- mai 18 mau mahina a hiki i 2 mau makahiki - 62,1% ka paʻa paʻa
Hōʻoia ka ʻikepili i ka pono kiʻekiʻe o ka papaʻai, no ka mea ʻo 2 mau makahiki ma hope o ka papaʻai, 62% o ka poʻe i hele i loko o ka nānā ʻana i koe i ka pae i loaʻa i ka wā o ka papaʻai.