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ʻO Pierre Dukan kahi meaʻai meaʻai Farani kaulana i hoʻomohala i ka Dukan Diet kaulana loa. Loaʻa ka pohō kaumaha me kēia ʻano i ʻehā mau ʻanuʻu - ʻelua ke kuhikuhi ʻia i ka poho kaumaha maoli, a ʻelua - e hoʻohui i ka hopena. Aia i loko o ka meaʻai he 100 mau meaʻai i manaʻo ʻia he ʻae ʻia, a hiki iā ʻoe ke ʻai i ka nui o ia mau mea e like me kou makemake.
Nui ka poʻe i ʻike i ke ʻano hana hoʻemi kino i hoʻomohala ʻia e ka mea ʻai meaʻai Palani ʻo Pierre Ducan. Ke kono aku nei mākou iā ʻoe e ʻike e pili ana i kāna puke hou. Ke alapiʻi uila: ʻelua o mua… He hoʻololi ʻē aʻe ia i ka Diet Ducan a ke loaʻa nei ke kaulana e like me ka New Diet.
Ua hānau ʻia ʻo Pierre Dukan ma 1941 ma Algiers (Algiers, French Algeria), a laila he panalāʻau Farani, akā mai kona wā kamaliʻi ua noho ʻo ia me kona ʻohana ma Paris (Paris, Farani). Ma Paris, ua aʻo ʻo ia ma ke ʻano he kauka, a mai ka wā mua o kāna ʻoihana i hoʻomaka e hoihoi i nā pilikia o ka momona a me ka momona. Ua ʻike ʻia ʻo ia i ka wā mua e lilo ʻo ia i neurologist, akā ma hope o ka manawa, lawe ka meaʻai i kona mau manaʻo a me kona manawa. No laila, ua paʻi ʻo ia i kekahi mau pepa ʻepekema e pili ana i ka neurology, akā i kekahi lā maikaʻi, ua hoʻolohe kekahi o kāna mau maʻi i ka ʻōlelo aʻoaʻo a ka neurologist Dukan a nalowale koke ke kaumaha. I kēlā manawa, ʻike wale ʻo Pierre i ka mea i loko o kāna papa kulanui e pili ana i ka ʻai olakino e pili ana i ka meaʻai, akā ua lawe mau ʻo ia i ke kūʻokoʻa o ke aʻo ʻana i ka mea maʻi e ʻai i ka protein a inu hou i ka wai.
I kēia lā, ʻoi aku ka liʻiliʻi o Pierre Dukan ma luna o 70, akā ʻoliʻoli loa ʻo ia, hele ikaika a puni ka honua a hui me kāna poʻe heluhelu a me kāna poʻe hahai.
Ua ʻike pū ʻia ʻo ia i ka makahiki 2012 ua haʻalele ʻo ia i ka ʻōlelo Farani o nā Kauka (Ordre des Médecins).
Nā koina o ka papaʻai hou
Ma ka mua mua, kuhikuhi ʻo Ducan i ka papaʻai maʻamau. Kūkā ka mea kākau e huli i ka lua o mua, ʻo ka mea mua, no ka poʻe i hoʻolei i ke kaupaona me ka hoʻohana ʻana i ka hana i ʻōlelo ʻia, akā ʻaʻole hiki ke mālama i ka hopena i loaʻa a loaʻa hou. ʻOiaʻiʻo, hiki iā ʻoe ke huli i kēia ʻano hana o ka lilo ʻana o ka paona no ka poʻe i ʻike ʻole i nā ʻōlelo aʻoaʻo a ka mea loea Palani koʻikoʻi.
ʻO ka meaʻai hou he ʻano hana hoʻemi paona protein liʻiliʻi ma mua o kona ʻano kumu. Hoʻokumu ʻia ia i kēlā me kēia lā hiki iā ʻoe ke hoʻonui i ka papa inoa o nā huahana i ʻae ʻia.
No laila, i ka lā mua, e like me ka mua o mua, pono ʻoe e ʻai i nā protein momona momona wale nō me ka liʻiliʻi o ka calorie, ʻo ia hoʻi: iʻa momona, ʻiʻo, waiū momona momona, nā nui o ka tī tofu, a me nā hua moa. I ka lua o ka lā, hiki iā ʻoe ke hoʻohui i kāu mau lau punahele (non-starchy wale nō). I ke kolu o ka lā, hoʻopīpī mākou i ka papaʻai me nā huaʻai a me nā hua me ka nui o ke kaupaona o 150 g, kahi i loaʻa ʻole ai ke kōkoi . I ka hā o ka lā, ʻae ʻia e ʻai hou i ʻelua mau ʻāpana o ka berena palaoa āpau e kaupaona ana a hiki i 50 g, i ka lima o ka lā - kahi ʻāpana o ka tīpa ʻole o ka momona momona ma ka ono, hiki iā ʻoe ke ʻai i ka palaoa. (kekahi ʻano cereal a legume paha) ke kaupaona ʻana ʻaʻole ma mua o 200 g mākaukau. A i ka hiku o ka lāʻai, ua ʻae ʻia ka pāʻina hoʻoliʻiliʻi i kapa ʻia, ke hiki iā ʻoe ke ʻai i nā mea a kou puʻuwai e makemake ai. Akā e hoʻāʻo e ʻai ʻole a huli i kahi pākuʻi. I kēia lā, hiki iā ʻoe ke hoʻomaʻamaʻa iā ʻoe iho me kahi kīʻaha o ka waina maloʻo. ʻO nā indulgences o kēia lā e kōkua iā ʻoe e lilo i kaupaona me ka liʻiliʻi o ke anuanu psychological. Ma hope o nā mea āpau, pono ʻoe e ʻae, ʻoi aku ka maʻalahi o ka hāʻawi ʻana i kāu meaʻai papa ʻia punahele, ke ʻike nei hiki iā ʻoe ke ʻai ia ma ka liʻiliʻi i hoʻokahi manawa i ka pule.
Ma ka New Diet, pono ʻoe e ʻai ke wī ʻoe, e ʻai ana i nā manawa he nui e pono ai ʻoe e ʻoluʻolu, akā me ka ʻole o ke kaumaha.
E like me ka papa Ducan maʻamau, pono ʻoe e hoʻopau mau i ka bran (hoʻokahi punetune o ka ʻoka a me ka palaoa i kēlā me kēia lā). Paipai nui ʻo Dukan i ka hoʻopoina ʻole e pili ana i ka hoʻoikaika kino a pono hoʻi e hele wāwae ma kahi o 20-30 mau minuke i kēlā me kēia lā.
No ke ana o ke kaupaona ʻana, ma ke ʻano he rula, i ka manawa hou ʻehiku lā, hoʻomohala ʻia e Pierre Ducan, ma kahi o 500-700 keu nā goma i haʻalele i ke kino. Me ka nui o ke kino kaupaona, ʻoi aku paha nā poho maoli. No laila, ʻo ʻoe iho e hoʻoholo i ka wāʻai, kaukaʻi ʻia i ka nui āu e makemake ai e lilo kaupaona.
Ma hope o ka hōʻea ʻana i ke kaupaona āu i moemoeā ai, hiki iā ʻoe ke hele, e like me ka mua o ka papaʻai Ducan, i ka pae aʻe i kapa ʻia ka hoʻohuiʻana… E hoʻohui i ka hopena i loaʻa, pono ke noho ma kēia manawa no 10 mau lā no kēlā me kēia kilokilo nalowale.
Ua ʻae ʻia nā huahana i kēia manawa. Pono nā meaʻai i kēlā me kēia lā:
- - meaʻai protein;
- - nā mea kanu non-starchy;
- - hoʻokahi hua a i ʻole ka piha lima o nā hua (ma kahi o 200 g), koe wale no ka maiʻa, nā cherry a me nā hua waina; ʻoi aku ka maikaʻi e hāʻawi i ka makemake i nā strawberry, nā raspberry, nā ʻāpala, nā peach, nā wai ʻulu, nā huaʻulu;
- - 2 mau'āpana palaoa palaoa;
- - 40 g o ka tī paʻakikī.
Hiki iā ʻoe ke ʻai a i 2 mau kīʻaha o nā cereala, legume a i ʻole durum palaoa pasta i kēlā me kēia pule. ʻO kahi ʻāpana he 200-gram mākaukau i hana ʻia.
ʻAe ʻia nā pākuʻi aʻe i ka papa kuhikuhi, akā ʻaʻole i ʻoi aku i ʻelua mau mea i kēlā me kēia lā.
- - 1 tbsp. l. pākī mai ke kulina;
- - a i 3 tbsp. l. pauka waiū skimmed;
- - 20 g o ka palaoa soy;
- - 100 g sorrel;
- - 100 g o ka sausage wīwī (ʻoi aku ka maikaʻi mai ka manu moa);
- - 1 tbsp. l. kalima momona momona momona;
- - hapalua kīʻaha o ka soy yogurt;
- - 150 ml o ka waiū soy momona momona;
- - 2 tbsp. l. Hua hua Goji;
- - kaʻaila mea kanu (kahi liʻiliʻi wale nō);
- - 150 ml o ka supupa gazpacho;
- - 1 tsp soy sauce;
- - 3 st. l. ka waina maloʻo;
- - 30 g o ka tī me ka momona o ka momona ma mua o 7%;
- - 20 ml o ka syrup kō kō ʻole momona;
- - 100 g rhubarb.
Pono e hoʻolei ʻia ke koena o ka meaʻai i ka wā o ka New Diet. Mai nā mea inu, me ka nui o ka wai, pono ʻoe e inu i ke kī a me ke kofe me ka ʻole o ke kō. ʻO Ducan, e like me kāu e ʻike ai, ʻaʻole ia e hōʻole i ka hoʻohui ʻana o nā mea ʻono, akā nui nā meaʻai meaʻai ʻē aʻe e ʻōlelo ʻole e lawe pū me lākou, akā ʻo ka hapa nui o kēia ʻano huahana he waiwai i ka kemika. ʻAʻohe kapu o ka paʻakai. Akā, ʻoiaʻiʻo, ʻaʻole pono ʻoe e hoʻonui i nā huahana, e hāʻawi i ka makemake i ka hoʻonani ʻana i nā kīʻaha me nā mea kanu a me nā mea hoʻohui non-nutritive o ke kumu maoli.
Hahai ʻia kēia pae e ke kahua ʻO ke kūpaʻa, nā lula maʻamau i waiho mau a loli mai ka loli 'ana o ka hana a ka nutristist. I kēia manawa hiki iā ʻoe ke ʻai i kou makemake, mai poina e pili ana i nā loina o ka noʻonoʻo pono a, ʻoiaʻiʻo, ʻaʻole e komo i nā lawehala koʻikoʻi. E hoʻomau i ka hoʻohui ʻana i ka bran i kāu papaʻai i kēlā me kēia lā. Ma ke ala, ua paipai ʻia e hana i kēia i ka pae ma mua. Mai poina i ka hana. E waiho i hoʻokahi lā i ka hebedoma no nā protein pono, i ka wā e ʻai wale ʻoe i ka tī wai momona momona a me nā waiū ʻono, nā ʻiʻo momona, nā iʻa a me nā hua moa. E hoʻēmi kēia i ka likelike o ka loaʻa hou ʻana o ke kaupaona.
ʻO kahi laʻana o ka papaʻai papa pule hou
Day 1
- ʻAina kakahiaka: hoʻopiha moa i hoʻomoʻa ʻia.
- Mea ʻai māmā: he mau punetēpō o ka tī tī.
- ʻAina awakea: iʻa i hoʻolapalapa ʻia.
- Mea ʻai ahiahi: he kīʻaha yogurt.
- ʻAina ahiahi: pipi pipi.
Day 2
- ʻO ka ʻaina kakahiaka: ʻo ka tī liʻiliʻi me ka kefir.
- Mea ʻai māmā: 2 mau hua moa i hoʻolapalapa ʻia (a i kuke ʻia i ka pā maloʻo).
- Lunch: hoʻopiha iʻa iʻa me nā mea kanu i ʻae ʻia.
- Mea ʻai ahiahi: nā pūmato i hoʻomoʻa ʻia me ka tī tī.
- ʻO kaʻaina awakea: ka pipi i hoʻolapalapa ʻia a me ka kāpena hakahaka a me ka salakeke kukama.
Day 3
- ʻO ka ʻaina kakahiaka: tī tī me ka hapalua ʻāpala a me ke kīʻaha o kefir.
- Mea ʻai māmā: 2 mau hua moa i hoʻolapalapa ʻia.
- ʻAina awakea: hoʻopiha moa i hoʻolapalapa ʻia.
- Mea ʻai ahiahi: he kīʻaha yogurt.
- ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia me kefir kefir a me ka hapalua o ka ʻāpala.
Day 4
- ʻO ka ʻaina kakahiaka: ʻo ka tī liʻiliʻi me ka kefir.
- Mea ʻai māmā: he kīʻaha waiū.
- ʻO kaʻaina awakea: ka iʻa i hoʻolapalapa ʻia me ka palaoa palaoa a pau.
- Mea ʻai ahiahi: kahi kīʻaha o kefir a me kahi ʻāpana o ka palaoa palaoa a pau.
- ʻO kaʻaina ahiahi: hoʻopiha iʻa iʻa i hoʻomoʻa ʻia.
Day 5
- ʻO ka ʻaina kakahiaka: kahi omelet o nā hua manu ʻelua, ʻumeʻomo ʻia a i ʻole i kahi koloke maloʻo.
- Mea ʻai māmā: kahi ʻāpana o ka tī paʻakikī.
- Lunch: hoʻopiha iʻa iʻa a me ke kīʻaha o kefir.
- Mea ʻai ahiahi: kahi ʻāpana o ka tī wai.
- ʻAina ahiahi: pipi pipi.
Day 6
- ʻAina kakahiaka: ʻoatmeal me ka waiū.
- Mea ʻai māmā: hua moa moa i hoʻolapalapa ʻia.
- Lunch: hoʻopiha iʻa iʻa.
- Mea ʻai ahiahi: ka hua moa moa i hoʻolapalapa ʻia a me ke kīʻaha o kefir / waiū.
- ʻO kaʻaina awakea: ʻo ka pīpī wīwī i kāpī ʻia me kefir momona momona.
Day 7
- ʻO ka ʻaina kakahiaka: kahi omelet o nā hua manu ʻelua a me ka tī tī, kuke me ka ʻaila ʻole.
- Mea ʻai māmā: he kīʻaha o kefir.
- ʻO kaʻaina awakea: ʻoliʻoli (kahi meaʻai āu i koho ai).
- Mea ʻai ahiahi: he kīʻaha waiū.
- ʻO kaʻaina awakea: kahi ʻāpana o nā iʻa i hoʻomoʻa ʻia a me nā punetēpu ʻelua o ka curd.
Hoʻohālikelike i ka papaʻai hou
- ʻAʻole hiki iā ʻoe ke ʻimi i ke kōkua mai ka New Dukan Diet no ka poʻe i loaʻa nā maʻi koʻikoʻi o ka ʻōnaehana digestive, ka ate, nā puʻupaʻa, nā maʻi koʻikoʻi ʻē aʻe a i ʻole nā maʻi metabolic.
- Hoʻohālikelike ʻia kēia ʻano no nā wahine e kū nei i kahi kūlana hoihoi, i ka wā o ka hānai ʻana i ka umauma, me nā hana hewa (a i ʻole hoʻokumu ʻia) o ke kalepule.
- ʻO kēia papaʻai kahi ala makemake ʻole ʻia e hoʻololi i ke kiʻi me ka menopause a i ka wā premenopausal.
- ʻAʻole pono ʻoe e ʻai e like me kēia ke hoʻolālā ʻana i kahi hāpai. Hiki i ka nele o ka momona ke alakaʻi i nā kaulike ʻole hormonal e hoʻopili maikaʻi ʻole i ke olakino o ka makuahine e hāpai a me ka hānau ʻana o ka fetus.
- Paipai ʻia e hōʻole i ka papaʻai Ducan no nā poʻe me nā ʻano ʻano like ʻole o ka pilikia psychological (kahi kūmau i nā mokuʻāina depressive, nā loli pinepine o ka naʻau, nāukiuki, a pēlā aku.).
- Ma mua o ka hahai ʻana i kēia ʻano hana, paipai ikaika ʻia e nīnau i ka loea loea a komo i ka hoʻokolohua olakino e hoʻoliʻiliʻi i ka makaʻu i ke kino.
Nā pono o ka papaʻai hou
- Hiki iā ʻoe ke ʻai i ka meaʻai e like me kou makemake (ʻaʻole pono ʻoe e pōloli), ʻaʻole kau palena ʻia e ka manawa o ka ʻaina.
- ʻO ka loaʻa ʻana o ka protein i ka papaʻai, kahi i loaʻa ai nā kino ketone, kōkua i kahi wikiwiki wikiwiki o ka māʻona a mālama ʻia no ka manawa lōʻihi, a hoʻomaka pū kekahi i ka wikiwiki o ke kaupaona.
- Me ka hoʻopau pololei o ka papaʻai, ʻaʻole hoʻi ke kaumaha, ma ke ʻano he rula.
- Noho i ka New Diet, hiki iā ʻoe ke ʻai i ka ʻono a ʻokoʻa loa hoʻi, i ka hoʻohālikelike ʻana i ka hana mua o Ducan.
- ʻOi aku ka nui o ka meaʻai i ʻae ʻia i ka hoʻomaka ʻana o ke kaumaha. ʻOiaʻiʻo, aia nā kīʻaha, nā huahana a me kā lākou hui ʻana e kūpono i kāu makemake.
Nā mea maikaʻi ʻole o ka papaʻai Ducan hou
Eia naʻe, ʻaʻole i pakele ka New Diet a me kekahi mau mea maikaʻi ʻole.
- Hoʻomaopopo ka poʻe loea he nui i loko o ia mea, e like me ka loli mua, hāʻawi ʻo Ducan i kahi palena ikaika i ka lawe ʻana i ka momona, a hiki ke hana i nā malfunction i loko o ke kino. Hiki iā ia ke ho'ōki i ka lawe ʻana i nā huamona momona e hiki ke hoʻoheheʻe ʻia, a hiki ke hoʻopilikia i ka lawe maoli ʻana o ka calcium a me nā meaola nui ʻē aʻe ʻē aʻe.
- ʻAʻole maʻalahi He hiki ke hāʻawi ʻia i kahi papaʻai hou i nā mea aloha i nā mea ono, i pāpā loa ʻia.
- Ke hoʻomau nei ka papaʻai, ma ke ʻano he rula, no ka manawa lōʻihi loa, no ka mea ʻaʻole hele iki ke kaumaha me ka wikiwiki o ka uila. No laila, e mākaukau no ka ʻoiaʻiʻo e hoʻoponopono hou ʻoe i kāu ʻano ʻai no ka manawa lōʻihi. ʻO kekahi o nā loina o ke kiʻina hana, inā ʻaʻole ʻoe makemake e hoʻonui hou i ke kaumaha, e waiho ʻia i ke ola no nā manawa āpau.
- Mai hoʻokokoke a luhi koke me ka ʻai monotonous Hiki i kahi papaʻai hou no ka poʻe makemake ʻole e kuke.
Ke hana hou nei i ka papaʻai hou
E noi hou i ka New Diet inā makemake ʻoe e lilo i ke kaupaona hou a i ʻole loaʻa i kekahi mau paona keu, me ke olakino maikaʻi, koi ʻia ʻaʻole ma mua o 3-4 mau mahina ma hope o kona hopena. Eia nō naʻe, hiki iā ʻoe ke hoʻāʻo e kū i ka lua o ka pilikia ma ka hoʻohana ʻana i kahi meaʻai protein i loko o ka papa kuhikuhi a i ʻole ka hoʻonui ʻana i ka nui o nā lā hoʻokē ʻai.