I-Dukan Diet

I-Jolt ebanzi phakathi kwabesifazane baseFrance.
Udokotela waseFrance (Pierre DukanNgokulungiselela "ukudla" ukudla, wazuza udumo olubanzi phakathi kwabesifazane baseFrance.
Wabe esedume umhlaba wonke ngemuva kokulandelwa yiDuchess yaseCambridge (Kate MiddletonFuthi wabonakala enomusa futhi emangalisa ngosuku lwakhe lomshado.

Manje ngikunikeza konke mayelana nalokhu kudla.

• Ulwazi mayelana neDukan Diet:Ihlukaniswe izigaba ezine.
  Ukudla akuncikile enanini lokudla noma inani lama-calories. Ukudla okudlayo kukuvumela ukuthi udle okufunayo, ngesikhathi osifunayo, inqobo nje uma lokho okudlayo kungamaprotheni.

• Uhlelo lokudla kwe-Dukan:

1. Isigaba sokuqala: ukuhlasela
   Isigaba sokuqala senziwe ngamaprotheni kuphela, futhi lesi sigaba siwuhlelo lokuhlasela okumangazayo lapho uzolahlekelwa khona isisindo esiningi.
   Ungadla noma yiziphi izinhlobo zokudla ezingama-68 ezinamaphrotheni amaningi namafutha aphansi (ngaphandle kwewundlu).
   Isipuni esisodwa nesigamu se-oat bran, ilitha elilodwa nengxenye lamanzi ngosuku, imizuzu engu-20 yokuhamba ngosuku.
   Ubude besigaba sokuqala: cishe izinsuku ezinhlanu.
2. Isigaba sesibili: qhubeka
   Kuleli qophelo ungadla imifino.
   Qhubeka nokudla ukudla okunothe ngamaprotheni namafutha angenawo. Yidla okuningi ngokufuna kwakho ezinhlotsheni ezingama-28 zemifino engenasitashi, izipuni ezimbili ze-oat bran nsuku zonke. Yidla amaprotheni ngosuku kuphela, futhi ngosuku olulandelayo, amaprotheni anemifino, qhubeka uhamba imizuzu engu-XNUMX ngosuku.
   Ubude balesi sigaba: Njengoba ufisa, ulahlekelwa cishe ingxenye yekhilogremu njalo ezinsukwini ezintathu.
3. Isigaba sesithathu: ukubumbana
   Lesi sigaba yisona esizwela kakhulu, lapho umzimba ujwayele ukukhuluphala futhi. Ngakho-ke, lesi sigaba senzelwe ukuvimbela umzimba wakho ekutholeni isisindo esiningi ngokwethula kancane kancane izinhlobo zokudla ezinqatshelwe ezigabeni ezedlule.
   Usuku olulodwa ngesonto ngamaphrotheni kuphela, zonke ezinye izinsuku amaprotheni (kuhlanganise newundlu), imifino nesithelo esisodwa sesithelo esinoshukela omncane, inani noma ezimbili zemifino enesitashi, ukudla okukodwa noma okubili ngeviki kwanoma yiluphi uhlobo lokudla oluthandayo. , imizuzu engu-20 yokuhamba ngosuku.
   Ubude besikhathi salesi sigaba: izinsuku ezinhlanu kuleyo naleyo ngxenye yekhilo elahlekile esigabeni sesibili.
4. Isigaba sesine: ukuphikelela
   Lesi yisigaba sokugcina, esikusiza ukuthi ugcine isisindo sakho impilo yonke.

• Izici zokudla:
  Isisindo esiningi siyalahleka.
• Ukungalungi kokudlala:
  Ongoti bathi lolu hlobo lokudla alunawo wonke umsoco odingwa wumzimba onempilo.

Okokugcina, lokhu kudla kulukhuni ngokwemibandela yokuntuleka kwezinhlobo eziningi zokudla, hhayi ngokwenani. Ngokuqinisekile uzolahlekelwa isisindo esiningi uma uthembele kuso.