Kaʻai a Ducan

ʻO ka ʻai a Ducan kahi ʻenehana hoʻemi kaumaha o kēia wā e pili ana i ka ʻai ʻana i nā meaʻai protein kiʻekiʻe. ʻO ka hoʻohana ʻana i kēia ʻōnaehana mana ʻaʻole hiki ke pale wale i ka loaʻa ʻana o ke kaumaha, akā e hoʻopau pū i ka 1,5 a 50kg ke kaumaha.

ʻO ka maʻi maʻi maoli o ke kenekulia 21, ka mea i hoʻokauwā ma mua o ʻekolu haneli miliona mau kānaka ma ka honua holoʻokoʻa, ʻo ka momona. Wahi a WHO, ke piʻi wikiwiki nei ka nui o ka poʻe momona i kēlā me kēia makahiki, e hōʻike ana i kahi hoʻoweliweli i ke ola o ka lehulehu.

Inā ʻaʻole ʻoe e hana i nā manawa kūpono e pili ana i ka hoʻopau ʻana i nā paona ʻē aʻe, hiki i ke kaumaha ke alakaʻi i kēia mau hopena: ka ulu ʻana o ka maʻi diabetes type 2, hypertension, arthritis, osteochondrosis, gallstone maʻi, angina, vascular atherosclerosis, worsening of gastrointestinal function, repression of ka hana hānau, hoʻonui ʻia ka hoʻomaka ʻana o ka puʻuwai puʻuwai, pilikia ka hanu.

ʻO ka loaʻa ʻole ʻana o ke kaumaha e pōkole ke ola o ke kanaka. ʻO ia ke kumu he mea nui e komo i ka hakakā me nā paona hou i ka manawa kūpono, ma hope o kahi hoʻonohonoho "redundant" 10-20kg. I waena o ka poʻe paʻakikī pinepine ka nīnau "pehea e lilo ai ke kaumaha" pololei, me ka ʻole o ka pōʻino i ke olakino.

I kēia manawa, ʻo kekahi o nā ala maikaʻi loa e hoʻoponopono ai i nā kilokani inaina, ʻo ia ka ʻai a Kauka Ducane, ʻaʻole like me ka mono-meaʻai, he ʻano ʻai like ʻole a kūpono no ka poʻe makemake e ʻai.

Overview

Hoʻokumu ʻia ke kumu o ka ʻai Dukan i ka ʻai ʻana i nā meaʻai protein i maʻalahi i ke kino, e kōkua ana i ka nalowale wikiwiki o ke kaumaha. Eia kekahi, i ke kaʻina o ka lilo ʻana o ke kaumaha, hoʻomaʻemaʻe ʻia ka digestive tract i nā mea i hōʻiliʻili ʻia a me nā toxins, a me ka hoʻomaikaʻi ʻana i ka metabolism. ʻO nā huahana nui o kēia ʻenehana he bran, nā mea kanu, nā iʻa momona haʻahaʻa, ka ʻiʻo lean (moa, turkey).

I ka wā o ka pohō kaumaha, he mea nui e nānā mua i ka papa inoa o nā huahana i ʻae ʻia a pāpā ʻia e kōkua i ka hoʻokokoke ʻana a i ʻole, e hoʻokaʻawale i ka lilo ʻana o ke kaumaha mai ke kiʻi i aloha ʻia ma ka unahi.

I ka wā e pono ai e hāʻule i ka 2-4 kg, ua hoʻomohala ʻia kahi meaʻai kūikawā ʻo Dyukan no 7 mau lā, i hoʻolālā ʻia e wikiwiki i ka metabolism e loaʻa koke ka hopena i makemake ʻia. I ka manawa like, pāpā ʻia ka hoʻonui kūʻokoʻa i kona lōʻihi, no ka mea hiki ke hōʻeha nui i ke olakino. Me ka 5-10 kg o ke kaumaha, pono ʻoe e hoʻolohe i ka ʻai Dukan no hoʻokahi mahina, e pili ana i ka hoʻoheheʻe lohi ʻana o ka nui, ʻoiai e pili ana i ka ʻai kūpono a me ka hoʻomaʻamaʻa.

Ma muli o ka nui ʻole o nā calorie i loko o ka protein haʻahaʻa-carbohydrate meaʻai, hoʻopau maikaʻi ia i ka manaʻo o ka pōloli, mālama i ka hana kiʻekiʻe a me ka noʻonoʻo ʻana i ka lā.

I mea e hoʻomaikaʻi ai i ka maikaʻi o ka pohō kaumaha, ʻoiai e pili ana i ka ʻai Dukan, pono e hahai ʻia kēia mau koi:

• e hana i nā hoʻomaʻamaʻa kakahiaka i kēlā me kēia lā, e hele wāwae no ka liʻiliʻi o 20 no hoʻokahi minuke;
• e hoʻonui i ka wai maʻemaʻe i 2l i ka lā;
• hoʻokomo i loko o ka ʻai o ka oat bran i kēlā me kēia lā, ʻoiai ke hilinaʻi pololei nei kā lākou helu i ka pae o ka meaʻai.

Wahi a nā haʻawina, ua hōʻoia ʻia ka maikaʻi o ka lilo ʻana o ke kaumaha e kēia ʻano e nā poʻe loea. Ma ke ʻano he kānāwai, ʻokoʻa ka nalowale o ka overweight mai 0,5 a 30kg a ʻoi aku paha, ʻoiai ma 83,3% o nā hihia, ma hope o 6-12 mau mahina i hala, ma hope o ka pau ʻana o ka protein ration, hiki ke hoʻokūpaʻa kaumaha.

ʻO ka lōʻihi o ka meaʻai e pili ana i ke kaumaha nui a me nā ʻano pilikino o ke kino.

Ma ke ʻano o nā meaʻai i hoʻohana ʻia i ke ʻano protein, ʻo ia nā ʻano:

• ʻAi ʻai ʻai ʻo Dyukan;
• meaʻai meaʻai.

ʻO ke ʻano hana o ka meaʻai no ducane he ʻehā mau ʻāpana:

• "Hoʻouka";
• "Alternating" a i ʻole "Cruise";
• "Hoʻoponopono" a i ʻole "Hoʻohui";
• "Hoʻokūpaʻa".

Loaʻa i kēlā me kēia pae kāna papa inoa ponoʻī, ka lōʻihi, ka papa inoa o nā huahana pāpā ʻia a ʻae ʻia.

Nā pōmaikaʻi a me nā pōʻino o ka ʻenehana

ʻO ka meaʻai ʻo Dyukan ka hoʻohana ʻana i nā mea olakino kūlohelohe wale nō e hoʻonui ai i ke kino me nā huaora a me nā minela. Eia naʻe, loaʻa i kēia ʻōnaehana mana kekahi mau pōmaikaʻi a me nā mea ʻino, contraindications i mea nui e noʻonoʻo i ke kaʻina o ka lilo ʻana o ke kaumaha.

Nā pōmaikaʻi o ka ʻenehana

1. ʻO ke kūpaʻa o ke kaumaha a mālama i ka hopena no ka manawa lōʻihi.
2. Ka maluhia.
3. ʻO ka hana kiʻekiʻe. Me ka mahalo i ka meaʻai a me nā koi kumu, ʻo ke kaumaha o ke kaumaha i kēlā me kēia pule mai 1,5 a 6kg.
4. ʻAʻohe kapu i ka nui o ka meaʻai i ʻai ʻia a i ka manawa e ʻai ai.
5. ʻO ke kaumaha nui mai nā lā mua.
6. ʻO kahi papa inoa o nā huahana, ʻo ka hoʻohana ʻana ia e hiki ʻole ai ke lilo i ke kaumaha me ka ʻeha ʻole, akā e hoʻomākaukau pū i nā masterpieces culinary maikaʻi me ka ʻole o ke ʻano.

ʻO ka meaʻai protein Dyukana e hoʻopau i ka hiki ke hoʻohana i nā mea hoʻohui kemika kūikawā no ka pohō kaumaha, i loaʻa ka hopena luku i ke kino.

ʻO ka meaʻai a Pierre Ducane, ma waena o nā ʻano hana ʻē aʻe o ka hoʻohaʻahaʻa ʻana i ke kaumaha nui, he hiʻohiʻona ʻokoʻa - hiki iā ʻoe ke lawe ma ka home, ma ka hana, ma kahi huakaʻi ʻoihana, ma kahi hōkele a i ʻole i kahi hale ʻaina. No ka hana ʻana i kēia, ua lawa ka ʻike i nā huahana i ʻae ʻia i nā pae.

Nā pōʻino o ka ʻai protein

1. Hoʻopili i ka momona. I ka manawa like, hiki i ko lākou hemahema i ke kino ke alakaʻi i ke ʻano o ka ʻili, ka ulu ʻana o ka atherosclerosis, ka hoʻopau ʻana i ka metabolism cholesterol, ka pale ʻana i ka hana hānau, a me ka hōʻino ʻana o ka ʻōnaehana nerve.
2. ʻO ka imbalance o ka meaʻai, ka pono no ka hoʻohana ʻana i nā paʻakikī vitamin-mineral i ka wā holoʻokoʻa o ke kaumaha.
3. ʻO ka paʻakikī o ka addiction o ke kino i kahi meaʻai hou, ma muli o ka hopena, hoʻemi i ka pono o ke kanaka, hoʻonui i ka luhi.

ʻO ka ʻai ʻo Dyukan, me ka pau ʻole, pili i ka hoʻohana ʻana i kēlā me kēia lā o ka oat bran.

ʻO ka manawa pinepine ma nā wahi mamao mai ke kūlanakauhale e loaʻa i nā pilikia me ka loaʻa ʻana o kēia huahana, ʻo ia ke kumu ma mua o kou hoʻomaka ʻana e lilo i ke kaumaha, pono ʻoe e hoʻopaʻa mua iā lākou. E hoʻopau kēia i ka hilinaʻi o ka hoʻokuʻu ʻana i hoʻokahi kilokani i ka manawa hoʻopuka o ka bran.

Nā manaʻo o ka poʻe akamai a me nā contraindications

Hāʻawi ʻia i nā manaʻo mai nā kauka, ʻo ka ikaika o ka ʻenehana Dr. Dukan:

• kahi alapiʻi mana i hoʻolālā maikaʻi ʻia, ʻo ia hoʻi ka hele ʻana o nā pae "consolidation" a me "stabilization", e kōkua ana i ka mālama ʻana i nā hōʻailona o ke kaumaha i hāʻule;
• haʻahaʻa haʻahaʻa haʻahaʻa o ka papahana, ma muli o kēia, i ke kaʻina o ka hele ʻana i ke ʻano, ʻike ke kanaka i ke koʻikoʻi psychological liʻiliʻi;
• ka pono o ka hana kino;
• nele i ka manawa "X", a laila pāpā ʻia ke ʻai.

Hiki ke hoʻohālikelike ʻia nā ʻaoʻao nāwaliwali o ka meaʻai i ka nele o ke kaulike i ka meaʻai, ʻo ia ka hopena, ka emi ʻana o ka palekana.

ʻOiai ka maikaʻi ʻole o kēia ʻano hana a me nā loiloi maikaʻi o ka lilo ʻana o ke kaumaha, ua contraindicated ka papahana Dukan i nā poʻe i loaʻa i kēia mau maʻi:

• hakuʻala ʻole;
• hydronephrosis;
• cholecystitis;
• hypertension;
• ʻono;
• nā pilikia me ka ʻōnaehana cardiovascular;
• ʻōpū ʻōpū;
• dyskinesia ʻōpū;
• pyelonephritis;
• atherosclerosis;
• cholelithiasis.

Eia kekahi, he mea makemake ʻole ia e hoʻohana ʻia ka ʻai ʻo Dyukan Lebedev i ka wā ʻōpio a i ʻole nā ​​​​kānaka e pili ana ka hana me ka hoʻonui ʻana i ka hana noʻonoʻo a me ka noʻonoʻo ʻana o ka nānā (e like me nā kauka, nā mea hoʻokele).

I ka hihia o ka hoʻohana ʻana i kēia ʻenehana no ka pohō kaumaha, pono ia e kiʻi i ke kiʻi ma mua a ma hope o kona hele ʻana, e kōkua kēia i ka loiloi i ka pono o ka meaʻai protein i ka hopena o ka pae stabilization.

Ma mua o ka hoʻomaka ʻana i ka pohō kaumaha, pono e hoʻoholo i ke kaumaha maikaʻi loa, e pili ana i nā ʻano o ke ʻano o ke kino, ke kāne, ka makahiki, ke kiʻekiʻe, a me ke ʻano o ka hana o kēlā me kēia lā.

E kōkua kēia i kahi ʻōnaehana i hoʻolālā ʻia - ka Dukan diet calculator.

E noʻonoʻo pono kākou i nā pae o kēia ʻano hana, ko lākou lōʻihi, ka papa kuhikuhi no kēlā me kēia lā, ka papa inoa o nā huahana i ʻae ʻia a pāpā ʻia paha no ka hoʻohana ʻana i kona wā e hele ai.

Māhele # 1 - Hoʻouka

ʻO ka pae mua o ka pohō kaumaha ma ke ʻano protein e hōʻike ʻia e ka pohō kaumaha wikiwiki a me ka emi ʻana o ka nui. Ma waena o nā pae ʻehā, ʻo ka pae "Attack" nā koi koʻikoʻi, pono e hoʻokō pono ʻia, ʻoiai ʻo ia i loko o kēia manawa e hoʻoholo ʻia ai ka nui o ke kaumaha o ke kino i ka ʻai a pau o Dukan.

ʻO ka manawa pinepine i ka wā o ka pohō kaumaha, ke kū nei nā mea hou i ka pilikia o ka hoʻomaka ʻana i ke kaua kūʻē i nā kilokani maikaʻi ʻole a me nā mea āu e ʻai ai i ke kaʻina o ka meaʻai. E noʻonoʻo pono i kēia mau nīnau.

ʻO ka "Attack" kahi ukana ikaika o ke kino me ka protein, kahi e hoʻololi ai i ka metabolism a me ka hoʻomaha wikiwiki mai nā waihona momona. I kēia māhele, ua ʻae ʻia e hoʻokomo i nā meaʻai protein i nā helu palena ʻole i ka meaʻai. I ka manawa like, he mea nui e hoʻomoʻa i nā kīʻaha āpau ma ka grill a i ʻole ke kuke ʻana no nā kāne, me ka ʻole o ka hoʻohana ʻana i ka momona, kahi e haʻalele ai i ka hoʻohana ʻana i ka meaʻai calorie kiʻekiʻe loa mai ka papa kuhikuhi.

ʻO ka papa mua e pāpā loa i ka ʻai ʻana i nā meaʻai mea kanu, hoʻopaʻa i ka hoʻohana ʻana i ka paʻakai a me nā mea ʻala i ka hana kuke. ʻO kaʻai o nā poʻe hoʻomaka eʻae i ka hoʻohanaʻana i kaʻiʻo i konaʻano maʻemaʻe, ka iʻa, ka iʻa, nā hua maka a me ka paila, nā huahana waiū.

ʻO nā kūlana koi no ka lilo ʻana o ke kaumaha ma ka pae "Attack" ʻo ia ka hoʻohana ʻana i ka lua oat bran ma kahi o 1,5 Art. puna i ka lā a me ka nui o ka inu, ma ka liʻiliʻi loa 2l. wai i ka lā.

Ma ke ʻano maʻamau, ʻike ʻia ka pae Attack e ka hoʻonui ʻana i ka luhi, nāwaliwali, irritability, pōloli hōʻeha, ʻino ʻino a me ka waha maloʻo. ʻO ia ke kumu i kēia manawa ʻaʻole pono ʻoe e hana i nā hoʻomaʻamaʻa kino koʻikoʻi, ua lawa ia e kaupalena iā ʻoe iho i kahi hoʻomehana maʻalahi a me ka hele wāwae.

I mea e pale aku ai i ka luhi o ke kino i kēia wā, he mea nui e hoʻokomo i nā huaora i ka meaʻai.

Papa kuhikuhi papa kuhikuhi no ka pule

Helu lā 1

• ʻaina kakahiaka - ka ʻiʻo, nā hua manu ʻāwili ʻia, ke kope a i ʻole ke kī;
• ʻaina awakea - bran bread, soup;
• kīʻaha ahiahi - meringue a i ʻole ka ʻuala kīʻaha;
• ʻaina ahiahi - ka ʻōmaʻomaʻo a i ʻole ka lāʻau, ka ʻiʻo kālua.

Helu lā 2

• ʻaina kakahiaka - wai mineral a kī paha, bran pancakes;
• ʻaina awakea - hua manu, sopa me ka ʻiʻo lean (veal, pipi);
• kī kiʻekiʻe - yogurt haʻahaʻa momona;
• ʻaina ahiahi - iʻa mahu a crustacean paha.

Helu lā 3

• ʻaina kakahiaka - kī, iʻa, hua manu;
• ʻaina awakea - waiu skimmed, cutlets moa;
• ʻO ka ʻaina awakea - yogurt a i ʻole kefir, ka paʻakai;
• ʻO ka ʻaina ahiahi - nā pāpaʻi a i ʻole salmon paʻakai.

Helu lā 4

• ʻaina kakahiaka - kī ʻōmaʻomaʻo, cheese hehee, berena bran;
• ʻaina awakea - soup;
• kīʻaha ahiahi - kofe, kīʻaha kīwī;
• ʻaina ahiahi - ʻiʻo rabbit, steamed, kefir.

Helu lā 5

• ʻaina kakahiaka - yogurt, ʻelua hua i hoʻolapalapa ʻia;
• ʻaina ahiahi - kefir, ate moa a iʻa paha;
• ʻai meaʻai - ka ham lean a i ʻole ke kīwī, ka waiū skimmed;
• ʻaina ahiahi – kīʻaha lāʻau, ʻiʻo / kuihi / ʻaʻa pipi, kaʻi heheʻe.

Helu lā 6

• ʻaina kakahiaka - nā hua ʻōpala, kofe, ʻelua lāʻau pāpaʻi;
• ʻaina awakea - ka moa moa lean me ka ʻiʻo;
• ʻaina ahiahi - yogurt, bran;
• ʻO ka ʻaina ahiahi - gluten (2 tbsp), kī ʻōmaʻomaʻo, iʻa kai.

Helu lā 7

• ʻaina kakahiaka - ka paʻakai paʻakai, kofe;
• ʻaina awakea - bran bread, parsley, soup iʻa;
• ʻaina awakea - ʻaʻai kīʻaha māmā, kī;
• ʻaina ahiahi - kefir a i ʻole ka waiū skimmed, cutlets moa.

ʻO ka meaʻai i hāʻawi ʻia e like me Dukan hiki ke hoʻoponopono ʻia, e pili ana i ke kūlana o ke olakino, ʻo ia hoʻi, hoʻemi ʻia e ka hōʻuluʻulu ʻana i kahi papa inoa no 3 mau lā. No ka laʻana, hiki ke hoʻololi ʻia nā meaʻai a i kaupalena ʻia ka meaʻai i 3 mau manawa i ka lā. No ka hoʻokaʻawale ʻana i ka meaʻai, hāʻawi ka pūnaewele i nā kīʻaha i hoʻolālā ʻia - "nā mea ʻai no ka pae mua".

Hoʻololi ka lōʻihi o ka pae "Attack" i ka 3-10 mau lā a ma muli o ke kaumaha nui: a hiki i 20 kg - 3-5 mau lā, mai 20 a 30 kg - 5-7 mau lā, ma luna o 30 kg - 7-10. lā.

ʻO ka hapa nui o nā kīʻaha i ʻae ʻia e hiki ke kuke ʻia, ma ka pā, i ka umu, a me ka mea kuke lohi, ka paila kaomi, ka paila pālua.

Māhele # 2 - Ke hoʻololi a i ʻole ka holo ʻana

ʻO kekahi o nā pae koʻikoʻi o ka pohō kaumaha e like me ke ʻano o Dukan he holo moana. Aia ke kumu o ke kahua i ka hoʻololi ʻana o ka protein-mea kanu, nā lā protein. ʻO ka lōʻihi o ka papa ʻelua e pili ana i ke kaumaha i nalowale i ka wā hoʻouka a ua hoʻoholo ʻia ma ke kumu o ka helu ʻana: 1 kg o ke kaumaha i nalowale ma ka pae mua e like me 10 mau lā ma ke kahua Cruise.

Inā pono ʻoe e hāʻule i 10 kg, ʻo ke ʻano hoʻololi o ka protein, protein a me nā lā mea kanu hiki ke 1: 1, 2: 2, 3: 3, ma luna o 10kg - 5: 5. I ka hihia ʻelua, he mea nui e kūkākūkā. me ke kauka ma mua, no ka mea, he hopena koʻikoʻi kēia ʻōnaehana i ke kino, hiki ke alakaʻi i ka pōʻino o ke olakino o ke kanaka e lilo ana ke kaumaha.

I ka manawa like, ʻoi aku ka lohi o ke kaʻina hana o ka lilo ʻana o ke kaumaha ma mua o ka wā "Attack" a lohi wale i ka hopena, e hoʻonui ana i ka 1 kg o ke kaumaha i hāʻule i kēlā me kēia pule.

ʻO ka papa hana palekana a maikaʻi loa no ka pae Cruise ʻo ka hāʻawi ʻana o 1: 1 a i ʻole 2: 2.

ʻO ka papa ʻelua e kāpae i ka hoʻohana ʻana i nā meaʻai starchy, ʻo ia hoʻi nā avocados, artichokes, ʻuala, kānana, lentils, beans, beans, a me ka laiki, cereals a me ka momona. ʻAʻole loa e ʻai i ka mayonnaise, nā mea ʻono a me nā keke momona momona. I ka manawa like, i ka wā o ka holo moana, ʻae ʻia ka loaʻa ʻana o nā mea kanu maka. Inā pono, hiki iā lākou ke hoʻokau ʻia i ka mālama wela (bake, kuke).

ʻAe ʻia nā huahana no ka ʻai ʻana ma ka pae Cruise: 80 g ka waina maloʻo, 20 g ka momona momona 5%, sinapi, gherkins, 1 h. Puna 3% cream, limu, 8 pcs. lāʻau pāpaʻi, gelatin, tsp xnum cocoa, celery, eggplant, pepa wela, haʻahaʻa momona lactic acid huahana, bran, radishes, asparagus, paʻakai salmon, cheesecakes, iʻa, ʻiʻo wīwī, nā tōmato, kukama, spinach, kāloti, beets, kāpeti , nā pīni'ōmaʻomaʻo, ka zucchini, nā halo, a me nā mea a pau o ka papa kuhikuhi hoʻouka.

ʻAʻole e like me ka papa mua, kahi o ka ʻai ʻana i nā huahana protein i ka palena ʻole, ʻo ka pae 2 e pili ana i ka lawe ʻana i nā mea kanu i nā ʻāpana a hiki wale i ka mea hiki ke hoʻomāʻona i ka manaʻo o ka pōloli.

Hāʻawi ʻia i nā waiwai maikaʻi o ka oat bran, a me ka hiki ke hoʻopaʻa a hoʻoneʻe ikaika i ka cholesterol, ma ke ʻano o ka hoʻololi ʻana he mea nui e ʻai iā lākou ma lalo o 2 Art. puna i kēlā me kēia lā.

Laʻana papa kuhikuhi pae ʻano hoʻololi 1-1

Helu lā 1

• ʻaina kakahiaka - kope, hua manu, kāloti, berena bran;
• ʻaina ahiahi - ʻai momona momona momona, sopa meaʻai;
• kīʻaha ahiahi - kīʻaha lāʻau, keke keke;
• ʻaina ahiahi – salakeke meaʻai hou, ʻiʻo kālua.

Helu lā 2

• ʻaina kakahiaka - kefir, ke kīʻaha kīʻaha;
• ʻaina awakea - hodgepodge;
• ahiahi kīʻaha - kope, kahi sanwika me ka iʻa paʻakai māmā;
• ʻaina ahiahi - waiu skimmed or yogurt, meat roll.

Helu lā 3

• ʻaina kakahiaka - yogurt, scrambled hua, berena
• ʻaina ahiahi - ka sopa a i ʻole ka ʻiʻo / meaʻai;
• kīʻaha ahiahi - kope, pancakes mai ka bran;
• ʻaina ahiahi - salakeke o nā mea kanu maka, nā ʻoki moa.

Helu lā 4

• ʻaina kakahiaka - kīʻaha lāʻau, hua manu, beets paila;
• ʻaina awakea - baked fish, bran;
• ʻaina ahiahi - cheesecakes;
• ʻaina ahiahi - soup with meatballs.

Helu lā 5

• ʻaina kakahiaka - salmon paʻakai māmā, kofe, nā hua i hoʻolapalapa ʻia;
• ʻaina ahiahi - saladi "kāpeti", ʻiʻo turkey;
• ʻO ke kīʻaha ahiahi - ka cottage cheese casserole, kefir 0%;
• ʻaina ahiahi - cheese hehee, iʻa me nā mea kanu, kī.

Helu lā 6

• ʻaina kakahiaka - kope, keke keke;
• ʻaina awakea - bran bread, pepeiao;
• ʻaina awakea - salakeke mai nā crustaceans a i ʻole nā ​​mollusks;
• ʻaina ahiahi - iʻa kālua a ʻiʻo paha.

Helu lā 7

• ʻaina kakahiaka - ka moa moa, ke kōmato a me ka salakeke radish;
• ʻaina awakea - ka sopa me nā ʻiʻo puaʻa;
• ʻaina ahiahi - cheesecakes, coffee;
• ʻaina ahiahi - nā kīʻaha zucchini, kefir.

ʻO ka pahuhopu nui o ka lua o ke kaumaha o Ducane e mālama a hoʻohui i nā hopena o ka pae mua, a me ka hoʻohālikelike ʻana i ka meaʻai i ka mea maʻamau, me ka ʻole o ka hiki ke hoʻihoʻi i nā kilokani i hāʻule i ka wā "Attack".

Māhele # 3 - "Hoʻoponopono" a i ʻole "Hoʻohui"

I ka wā o ke kolu o ka māhele, hoʻokūpaʻa ʻia ke kaumaha a me ka hoʻoponopono ʻana i ka hopena i loaʻa i nā wā ma mua. ʻO ka lōʻihi o kēia kaʻina e hoʻoholo ai i ka nui o nā kilo i hāʻule i ka wā o ka holo moana a ua hoʻoholo ʻia ma ke kumu o ka helu ʻana he 1 mau lā o ka pae hoʻohui e kū ana ma 10 kg o ke kaumaha o ke kino.

ʻO kahi mea e pono ai no ka "Consolidation" ka hoʻopaʻa ʻana i hoʻokahi lā "protein" i kēlā me kēia pule, a me ka ʻai ʻana i kēlā me kēia lā o 2,5 o nā punetune o ka oat bran a me 1,5 o ka wai maʻemaʻe.

Malia paha, ma waena o nā manawa ʻehā o ka ʻai Dukan, ʻo ke kolu o ka pae ka mea paʻakikī loa, no ka mea, aia ke kino i ka "yo-yo effect" a hoʻāʻo ke kino e hoʻihoʻi hou i nā kilo i nalowale. No kēia kumu, aia kahi ʻoi aʻe o ka pōloli, hoʻomāhuahua ka hoʻomanaʻo, piʻi ka luhi, hoʻemi ka hoʻohana ʻana i ka ikehu, lohi ka ulu ʻana o ka nail, ʻike i ke anu a me ka pono o ka hiamoe.

ʻO ka papa inoa o nā huahana i ʻae ʻia e hoʻohana i ka wā o ka hoʻohui ʻana:

• nā huaʻai, ʻaʻole ʻoi aku ma mua o hoʻokahi ʻāpana i ka lā, koe wale ka maiʻa, nā hua waina;
• ka momona haʻahaʻa, i ka 40 g;
• berena, 2 ʻāpana;
• meli;
• mea ʻala;
• pīni, pī, lentil;
• laiki, kulina;
• uala;
• kōpaki.

Eia kekahi, ʻae ʻia ka ʻai ʻana i kēlā me kēia lā o nā mea kanu mai ka lua a me nā meaʻai protein mai ka mua, i nā hui like ʻole, akā i ka haʻahaʻa. ʻAʻole ʻoi aku ka nui o ka lawelawe ʻana ma mua o 220. Hiki ke loaʻa nā ʻae ʻia no nā ducans ma ka Pūnaewele.

ʻO ka hiʻohiʻona nui o ke kahua "Consolidation" ʻo ia ka hiki ke ʻai i hoʻokahi a ʻelua paha manawa i ka pule no ka ʻaina awakea i kēlā me kēia meaʻai.

He mea nui e hahai i nā lula ʻelua:

• ʻAʻole ʻoi aku ma mua o hoʻokahi lawelawe o ka papa mua, ka lua a me ka mea ʻai;
• ʻo ka manawa ma waena o nā meaʻai hoʻomaha ma kahi o 2 o ka lā.

Menu no 7 mau lā no ka māhele "Consolidation".

Helu lā 1

• ʻaina kakahiaka - kī, keke keke;
• ʻaina awakea - palaoa piha, sopa;
• kīʻaha ahiahi - rhubarb;
• ʻaina ahiahi - ʻuala paila a i ʻole porridge kulina, ʻokiʻoki moa.

Helu lā 2

• ʻaina kakahiaka - kope, casserole me nā hua;
• ʻaina awakea - bran bread, hodgepodge;
• ʻaina ahiahi - cheesecakes;
• ʻaina ahiahi – salakeke meaʻai, ʻaʻa moa.

Helu lā 3

• ʻaina kakahiaka - ka liʻiliʻi liʻiliʻi momona, yogurt;
• ʻaina awakea - iʻa soup, low-fat boiled fish;
• kīʻaha ahiahi - mousse o nā mea kanu;
• ʻaina ahiahi - kefir, ʻiʻo veal.

Helu lā 4 (papa kuhikuhi o ka lā mai ka manawa Attack)

• ʻaina kakahiaka - nā hua scrambled, kofe, zucchini;
• ʻaina awakea - ka moa moa lean me ka ʻiʻo;
• ʻaina ahiahi - yogurt, bran;
• ʻaina ahiahi - ʻōmaʻomaʻo, kai kai.

Helu lā 5

• ʻaina kakahiaka - kofe, sandwich ham lean;
• ʻaina awakea - saladi, ʻokiʻoki puaʻa puaʻa;
• ahiahi kīʻaha - hua;
• ʻaina ahiahi - frunchoza, iʻa kālua.

Lā №6

• ʻO ka ʻaina kakahiaka - ka cheese cottage, kefir, bran bread;
• ʻaina awakea - hodgepodge, salad;
• ʻaina ahiahi - cheesecakes;
• ʻaina ahiahi – vegetable stew, rice.

Helu lā 7

• ʻaina kakahiaka - sandwich me ka salmon paʻakai, kī ʻōmaʻomaʻo;
• ʻaina awakea - iʻa me nā mea kanu;
• kīʻaha ahiahi - nā hua goji;
• ʻaina ahiahi - salad, turkey roll.

I ka ʻai i luna, hiki iā ʻoe ke hana i nā hoʻololi, hāʻawi ʻia i nā meaʻai i ʻae ʻia a pāpā ʻia, ʻoiai ma ke kahua o ka "Consolidation" he mea nui ia e hōʻoia i hoʻokahi lā o ka pule he protein paʻa.

Māhele #4 - Hoʻopaʻa

ʻO ka pae hope loa o ka ʻai Dukan ʻo ia ka Stabilization stage, kahi e hāʻawi ai i kahi meaʻai no ke ola.

E noʻonoʻo i nā palena nui i mea nui e noʻonoʻo ai i ke kaʻina o kona hoʻokumu ʻana.

1. Wai. ʻO ka hoʻohana ʻana i ka wai hoʻomaʻemaʻe non-carbonated i kēlā me kēia lā ma kahi o 1,5 l.
2. Haʻuki. No ka mālama ʻana i ke ʻano a me ka toning ʻiʻo, pono ʻoe e hana i nā hoʻomaʻamaʻa kakahiaka i kēlā me kēia lā, e hele wāwae i nā hola 0,5-2, e lawe ma kahi o 10 000 mau ʻanuʻu i ka lā.
3. Oat bran, pono e hoʻohui i ka meaʻai i ka nui o 3 Art. puna / lā.
4. La Protina. Hoʻokahi manawa i kēlā me kēia 7 lā, pono e hoʻonohonoho ʻia ka mana e like me ke kumu mua.
5. ʻAi kaulike. E ʻai i kahi ʻāpana paʻakai i kēlā me kēia lā, ʻelua huahana "starchy", ʻelua ʻāpana berena, nā mea kanu, nā huaʻai a me nā mea momona kiʻekiʻe.
6. ʻO ka hoʻohaʻahaʻa i ka ʻai ʻana.
7. E kaupalena i ka ʻai ʻana i ka iʻa, a ʻoi aku ka maikaʻi o ke pani ʻana me nā iʻa ʻē aʻe.
8. Hōʻalo i nā hanana pilikia.

ʻO ka hoʻokō ʻana i kēia mau lula e hiki ke hoʻopaʻa a mālama i ka hopena i loko o kekahi mau palena, i loaʻa ma ke kumu o ʻekolu mau pae. ʻAʻole like me ka hapa nui o nā ʻano hana, i kālele ʻia i ka hoʻohana ʻana i nā mono-huahana, kahi e alakaʻi ai i ka pau ʻana o ke kino, ʻo ka meaʻai hou o Dukan i hoʻomohala ʻaʻole hiki ke hoʻokō wale i ka hopena i makemake ʻia me ka ʻole o ka hoʻohaumia ʻana i ke olakino, akā e "hoʻopiha" pū me nā huahana pono. , a me ka hoʻololi mālie ʻana iā ia i .

Hoʻopilikia i ka wā ʻai

I ka hihia o ka uhaki ʻana i ka meaʻai kūpono e like me ka manaʻo Dukan, pono e hana ʻia nā hana aʻe, e hiki ai ke hoʻihoʻi i ka papahana pohō kaumaha me ka ʻole e hōʻemi i kona pono:

• i nā lā ʻelua e hiki mai ana e hana i ka protein;
• hoʻonui i ka lōʻihi o ka māhele "haʻihaʻi" no kekahi mau lā;
• palena i ka lawe paʻakai;
• hoʻonui i ka inu wai i kēlā lā i kēia lā: ka wai - a hiki i 2 lita, ʻōmaʻomaʻo - 2 kīʻaha;
• e hele wāwae no hoʻokahi hola i kēia manawa;
• hoʻonui i ka lōʻihi o ka hiamoe.

ʻO ka hoʻokō ʻana i nā mea i luna e hōʻemi i ka ʻeha, e hōʻemi i nā hopena o ka haʻalele ʻana mai ka meaʻai a ʻaʻole e hōʻeha i ke olakino.

ʻO ke ʻano huaʻai e like me Dyukan

I ka hihia o ka hoʻohana ʻole ʻana i nā huahana ʻiʻo, ua hoʻomohala ʻia kahi ʻōnaehana pohō kaumaha kūikawā - ʻo ka ʻai Dukan no nā mea ʻai meaʻai, e pili ana i ka hoʻololi ʻana i nā protein i loaʻa i nā holoholona me nā mea kanu. ʻO kaʻoiaʻiʻo, ʻokoʻa kēia ʻano hana mai ka manaʻo "maʻamau" ma ka haʻalele ʻana i ka iʻa, ka ʻiʻo, offal, sausage a me ka iʻa mai ka papa kuhikuhi.

I ka wā o ka "Attack" i ka meaʻai, ʻoi aku ka maikaʻi o ka nānā ʻana i: cottage cheese, yogurt, kefir, cheese low-fat, tofu, okara, soy meat, milk 0%. Ma ka papa "Cruise" - nā haloo, ka paukena, ka'ōnihi, ka broccoli, ka pī, ke kāpena, kāloti, eggplants, pepa a me nā huahana lactic acid. Ma ke kahua "Fixation", ua ʻae ʻia ka hoʻohana ʻana i nā mea āpau mai nā papa ʻelua mua, a me nā ʻāpana berena, nā hua waina, nā prunes, ka laiki, ka buckwheat, ka oatmeal.

I mea e mālama ai i nā hopena i hoʻokō ʻia, i ka wā hoʻokūpaʻa hiki ke ʻai i ka meaʻai maʻamau i ka nui haʻahaʻa.

ʻO kahi kūlana koʻikoʻi no ka pae ʻehā e paʻa i hoʻokahi lā protein i kēlā me kēia pule, a me ka lawe ʻana i kēlā me kēia lā o 4 Art. l oat bran, 1,5-2l wai, hoʻoikaika kino.

NPP

He mea maikaʻi ka ʻai protein no nā kāne?

Hoʻolālā ʻia ka ʻenehana Dukan e lilo i ke kaumaha a ʻaʻole hilinaʻi i ke kāne. ʻO ka meaʻai kūpono e like me ke kumumanaʻo, e nalowale nā ​​​​haʻuki i kēlā me kēia lā i ke kaumaha a hoʻomaikaʻi i ka maikaʻi, i nā kāne a me nā wahine.

Hiki iaʻu ke ʻai i ka meloni ma ka ʻai Dukan?

I ka wā "Attack", "Cruise", "Consolidation", ua ʻōlelo ʻia e hōʻole i ka ʻai ʻana i nā huaʻai, koe naʻe nā hua Goji a me Rhubarb, hiki ke ʻai ʻia mai ka manawa "Alternation". ʻO kēia mau huaʻai he haʻahaʻa haʻahaʻa o ke kō maoli, he mea lapaʻau maikaʻi no ka constipation a hana ma ke ʻano he kumu antioxidants. Ma hope o ka lilo ʻana o nā paona ʻē aʻe a loaʻa ka paona kūpono, ʻae ʻia e hoʻokomo i nā huaʻai i loko o ka meaʻai: watermelon, pear, mango, kiwi, melon, apple, peach, strawberries, raspberries.

He aha ke ʻano mea ʻono e hiki ai i ka ʻai Dukan?

Xylitol, sucralose, aspartame, stevia.

Hiki ke hoʻohana ʻia ka meli ma ka ʻai Dukan?

Ua papa loa ia, no ka mea aia ma 100% o ke kō, ʻaʻole ʻae ʻia e hoʻohui ʻia i ka meaʻai protein i ka wā o ke kaʻina hana a ma hope o ka lilo ʻana o ke kaumaha.

He aha ka meaʻai weliweli ʻo Dyukana?

I kēia manawa, hopohopo kekahi poʻe meaʻai meaʻai e hiki i kēia ʻano o ka lilo ʻana o ke kaumaha ke alakaʻi i nā maʻi metabolic, ʻo ia hoʻi, me ka hoʻohana ikaika ʻana i nā meaʻai protein wale nō, ʻaʻole hiki ke hoʻopili hou ʻia nā huaora momona, e kōkua ana i ka nele o ka calcium i ke kino.

Manaʻo nui ʻia e hoʻomaʻamaʻa i kēia ʻōnaehana meaʻai no ka poʻe me ka maʻi diabetes mellitus, no ka mea, ʻoi aku ka wikiwiki o ke kaʻina o ka assimilation o ke kō mai kekahi mau huaʻai a me nā mea kanu ma mua o ka lawe ʻana i kona ʻano maʻemaʻe. ʻO ia ke kumu o ka lawe ʻole ʻana i kēia kumu i hiki ke alakaʻi i ka piʻi ʻana o ke kūlana o nā maʻi.

ʻO ka constipation me ka ʻai Dyukana he aha ka mea e hana ai?

I loko o ka wā e maʻa ai ke kino i kahi meaʻai hou, hiki ke loaʻa pinepine ka pilikia o ka paʻakikī ʻana i ka defecation.

No ka hoʻopau ʻana i kēlā ʻano mea leʻaleʻa, ʻōlelo ka poʻe loea:

• e hoʻonui i ka nui o ka wai i hoʻopau ʻia i ka lā i 2, ʻoiai he mea nui ia no 35 min. inu wai 0,25-0,5l ma mua o ka ʻai ʻana;
• aia nā fiber, no ka laʻana, compote mai rhubarb;
• e hoʻololi i ka meaʻai, ʻo ia hoʻi nā protein a me nā lā protein-mea kanu e like me ka papahana 1: 1;
• e hoʻonui i ka helu o nā haʻuki, ʻo ia hoʻi, e nānā i ka hele wikiwiki a me ka paʻi koʻi;
• e hookomo i ka aila paraffin i ka ai.

He aha ka CATF i ka Dyukan Diet?

I ka manawa pinepine, ʻike ʻia ka pōkole "COM" ma ke ʻano protein o ke kaupaona ʻana, e pili ana i ka pauka waiu skimmed 1,5%.

ʻO ka ʻai ʻo Dyukan hiki ke inu i ka waiʻona?

ʻO ka hoʻohana ʻana i nā mea inu ʻawaʻawa i kona ʻano maʻemaʻe i ke kaʻina o ka lilo ʻana o ke kaumaha ua pāpā loa ʻia. Eia nō naʻe, ʻae ʻia e hoʻohana iā lākou i ka hoʻomākaukau ʻana i nā kīʻaha nui, nā kīʻaha, me ka uhi ʻole ʻia (a hiki i 3 punetēpē i kēlā me kēia lā) ma ke kahua "Cruise". ʻO kēia ke kumu i ka wā o ka hoʻomehana ʻana i ka waiʻona, e waiho wale ana i kahi ʻala maikaʻi ʻole.

He aha ke ʻano o ka paʻakai ma ka ʻai Dukan?

I nā pae āpau e ʻae ʻia e hoʻohana i nā ʻano kīʻaha haʻahaʻa momona (0%).

Ma ke kahua "Alternation", ua ʻae ʻia e hoʻokomo i ka meaʻai i kēlā me kēia lā 30 g o ka Swiss grated a me ka paʻakai ʻia, me ka momona momona a hiki i 6%, a i ka wā "Fixation" - a hiki i 40 g o ka ʻO ka hapa nui o nā ʻano protein (no ka laʻana, Gouda, Veselaya Burenka, Parmesan, Edam, Saint-Necter, Emmental, Reblochon), a hiki i 50 g - me kahi momona momona o 20%, a hiki i 60 g - me 10%.

Hiki i nā halo ma ka ʻai Dukan?

ʻAʻole ʻae ʻia ka "palaoa o ka nahele" e hoʻohana ma ke kahua "Attack"; ʻae ʻia i ka wā "Alternation" a me "Fixing".

Hiki paha ke hua ma ka ʻai Dukan?

Ma muli o ka hoʻonui ʻana i ka momona momona a me ka ʻike calorie, ʻoiai e nalowale ana ke kaumaha, ua ʻōlelo ʻia kēia huahana e haʻalele loa i ka meaʻai. Ua ʻae ʻia ka hoʻohana ʻana i nā hua i nā mea liʻiliʻi wale nō ma hope o ka loaʻa ʻana o ka hopena i makemake ʻia, i ka pae o "Stabilization".

ʻEhia ka nui o ka lilo ʻana ma ka ʻai Dukan?

I ka hihia o ka hoʻokō koʻikoʻi o nā kūlana āpau, e kōkua kēia ʻenehana i ka hoʻonohonoho hou ʻana mai 5 a 50kg a ʻoi aku. Hiki iā ʻoe ke hōʻoia i kēia ma ka nānā ʻana i nā loiloi a me nā hopena me nā kiʻi o ka poʻe slimming.

Hiki iaʻu ke hana i ka berena ma ka ʻai Dukan?

Ua ʻae ʻia ka hoʻohana ʻana i ka berena ʻai me ka oat bran.

Hiki paha ke ʻai ma ka ʻai Dukan?

I ka nānā ʻana i ke kiʻekiʻe o ka starch, ua pāpā loa ʻia ka hoʻohana ʻana i kēia huahana i ka wā o ka pohō kaumaha. Ua ʻae ʻia ka hoʻohana ʻana i ke kulina i nā mea liʻiliʻi ma ke kahua Stabilization.

Hiki i ka moa moa ma ka ʻai Dukan?

ʻAe, e hoʻomaka ana mai ka papa mua, inā ua hoʻomākaukau ʻia mai kahi filet.

ʻO ka hoʻokō ʻana i nā kūlana i luna o ka meaʻai kūpono a me ka hana maʻamau i kēlā me kēia lā e kōkua i ka hoʻokō ʻana i ka hopena i makemake ʻia me ka ʻole o ka "pohō" no ke olakino.

ʻenehana Ducane i nā hihia "kūikawā".

ʻO ka manawa pinepine i ke kaʻina o ka hāpai ʻana a me ka hānai ʻana i kahi keiki e hōʻiliʻili ai ka wahine i nā kilokani, pono ia no ka ulu piha ʻana o ka pēpē. ʻO ka loaʻa paona maikaʻi loa e hilinaʻi pololei ʻia i ke kaumaha o ke kino ma mua o ka hāpai ʻana a, ma ke ʻano he kānāwai, mai 5 a 20kg. Eia nō naʻe, aia kekahi mau hihia ke loaʻa ka "kūʻai" o nā kilokani ʻē aʻe i ka wikiwiki, e alakaʻi ana i ka hoʻopiha piha ʻana o ka makuahine a hāpai i ka pilikia o ka hānau ʻana i kahi pēpē maikaʻi ʻole, a me ka ulu ʻana o nā maʻi o ka ʻōnaehana musculoskeletal a ka ʻōnaehana cardiovascular.

I mea e pale aku ai i ka nui o nā hopena maikaʻi ʻole, ua hoʻomohala ʻia kahi ʻano hana hoʻemi kaumaha kūikawā - ka ʻai Dukan no nā wahine hāpai. ʻO kāna mau huahana kumu: ka bran, ka iʻa, ka ʻiʻo, nā huaʻai hou, nā hua i hoʻolapalapa ʻia, ka waiū, ka paʻakai Mozzarella, ka paʻakai, ka iʻa, nā pīnī, nā pistachios. ʻO ka hoʻohana ʻana i ka protein i nā mea nui e kōkua i ka ulu maikaʻi ʻana o nā cell a me nā ʻiʻo āpau o ka pēpē.

ʻAi Dyukana no nā wāhine hāpai

1. E hoʻokaʻawale i ka meaʻai ʻono a me nā huahana bakery e hāʻawi i nā calorie "ʻole" a alakaʻi i ka constipation.
2. ʻO ka helu wiki o ka mākiko i loaʻa nā huahana he ʻelua lawelawe.
3. ʻO ka ʻai ʻana i kēlā me kēia lā i nā huaʻai a me nā hua, koe wale ka maiʻa, cherries, nā hua waina, i ʻelua ʻāpana
4. Hoʻololi i ka "protein" i ka Pōʻalima i "protein".
5. Hoʻohui i nā huahana lactic a me 2% waiū i ka meaʻai.
6. ʻO ka hiki ke hoʻokipa i hoʻokahi manawa o kāu mau kīʻaha punahele i nā mea liʻiliʻi i hoʻokahi manawa i ka pule, ka mea i kapa ʻia ʻo "ʻahaʻaina".

ʻO ka koho maikaʻi loa no ka wahine hāpai he ʻelima mau ʻai i ka lā, me ka hoʻomaha ma 3-3,5. Eia naʻe, ma muli o nā hiʻohiʻona pilikino o ke kino, inā he kūpono kēlā ʻano meaʻai i ka wahine, pono e nānā i kona manaʻo, kēlā me kēia.

No ka pohō kaumaha ma hope o ka hānau ʻana, i ka wā o ka hānai ʻana, ua hoʻomohala ʻia ka ʻai Farani Dyukan, kahi e hōʻoia ai i ka hoʻohana ʻana i ka "mea kūkulu hale" no ke pēpē - protein, nā huaʻai, nā mea kanu - pono no ka ulu piha o ke keiki, a me ka manawa like. ka hoʻokahe ʻana i ke kaumaha nui.

ʻO ka meaʻai Dukan i ka wā o ka hānai e pili ana i ka hoʻohana ʻana i nā huahana lactic acid 2%.

ʻO ka papa kuhikuhi no nā makuahine hānai a i ka wā hāpai:

• ʻaina kakahiaka - kī ʻōmaʻomaʻo, ʻōwili palaoa palaoa piha, hua manu me ka ham;
• ʻO ka ʻaina kakahiaka lua - nā hua a i ʻole nā ​​hua;
• ʻaina ahiahi - ka ʻiʻo wīwī i kālua ʻia, ka moa moa momona a i ʻole ka sopa iʻa, salakeke;
• kīʻaha ahiahi māmā - kī ʻōmaʻomaʻo, kīʻaha cottage cheese casserole;
• ʻO ka ʻaina ahiahi - ka pipi turkey, pasta, mea ʻai meaʻai.

ʻO ka meaʻai Dukan no nā makuahine hānai ʻaʻole wale i ka meaʻai kūpono, akā pili pū kekahi i nā hele wāwae i kēlā me kēia lā, ma kahi o 20 mau minuke i ka ea hou.

Panina

I kēia lā ma ka Pūnaewele hiki iā ʻoe ke loaʻa i nā mea ʻono maikaʻi "nā ʻenehana protein" e kōkua i ka hoʻololi ʻana i ka meaʻai. ʻO ka mea maʻamau o lākou he: cottage cheese casserole i loko o ka mea kuke lohi, kāpeti cutlets, ʻōwili moa, meringue ma ka ʻai Dukan, oat bran pancakes, squash soup, seafood noodles. I ka manawa like, ʻo kahi papaʻaina hoʻolālā kūikawā i hōʻike ʻia ma ka pūnaewele e kōkua i ka hoʻoholo ʻana i ka ʻike caloric o nā meaʻai mākaukau.

ʻO ka mea kaulana loa i waena o ka poʻe i nalowale i ke kaumaha, ʻo ia ka ʻai berena mai ka ʻai Dukan, e pili ana i ka kāwili ʻana i ka palaoa mai 3stl. mākū kulina, 2 st.l. oatmeal a me 1 punetune palaoa palaoa, 1 eke o ka pauka bakena, 0% skimmed cheese, 2 punetune. kefir, a laila e hoʻomoʻa iā ia i ka umu no 25 mau minuke.

ʻO ka maikaʻi o ka ʻenehana e hilinaʻi wale i ka lilo ʻana o ke kaumaha.

Inā hoʻokō ʻoe i nā koi āpau o ka ʻai Dukan, inā pono, hiki iā ʻoe ke lilo i ke kaumaha ma 30 kg a ʻoi aku paha, a me ka wikiwiki o ka metabolism, hoʻomaʻemaʻe i ke kino o nā toxins, hoʻomaikaʻi i kou olakino. Eia nō naʻe, pono e hoʻomanaʻo ʻia ʻo ka manawa "stabilization" e mau ana i ke ola, ʻo ia ke kumu i kēia manawa e koho pono ʻoe i ka papa kuhikuhi i ʻole e hoʻi hou nā kilo i hāʻule.