Kaʻai a Ducan - nā pae, nā menus, nā pono, nā hōʻino a me ka papa inoa o nā meaʻai i ʻae ʻia

Ua lohe kēlā me kēia kanaka kamaʻāina i ka papaʻai Ducan. Nui ka poʻe i hoʻomaʻamaʻa iā ia, ua ʻike kekahi i nā wikiō ma TV a ma YouTube paha. Loaʻa i ka papaʻai nā miliona o nā pā a like me nā mea kūʻē.

Hōʻike ākea kekahi mau kauka i kona ʻino i ke olakino, akā hoʻohiki ka mea hoʻokumu i ka hoʻolilo ʻole ʻana i nā paona keu a me ka mālama ʻana i ka hopena no ke ola. ʻO ka mea kūpono? A he aha maoli ia ʻōnaehana lako mana punahele?

ʻO nā maikaʻi a me nā maikaʻi ʻole o ka papaʻai Ducan, menus no kēlā me kēia me kēia pae, a me nā papa kuhikuhi hiki ke loaʻa i kēia ʻatikala.

ʻO ke kumu a me nā loina o ka papaʻai

E hoʻomaka kākou me ka mōʻaukala o kona kumu. Ua kapa ʻia ka papa inoa papaʻai ma hope o ka mea nāna i hoʻomohala, ʻo ka mea mālama meaʻai Palani ʻo Pierre Ducan. ʻO kēia kāne hanohano aia ma mua o 70, akā nānā maikaʻi ʻo ia a alakaʻi i kahi nohona hana. Wahi a ka mea mālama meaʻai ʻo kēia ka pono o ka ʻōnaehana meaʻai āna i hana ai.

Aia ma waena o kāna poʻe ukali nā hōkū o ka honua a me nā mea kaulana, e laʻa me Jennifer Lopez lāua ʻo Kate Middleton. Kaulana nui ʻo Dukan no ka puke I Can't Lose Weight, i paʻi ʻia i nā makahiki 2000. A laila ua noi mua kahi mea lapaʻau ʻike ʻole i ka honua i ka papaʻai protein e like me ke ʻano o ka mālama ʻana i ka momona. Ua lilo ka puke i mea kūʻai aku koke loa a ua unuhi ʻia i nā ʻōlelo he nui.

No ka loaʻa ʻana o nā hopena kupaianaha maoli, ua hoʻomohala ʻo Kauka Pierre Ducan i kekahi mau loina i hoʻokumu i ke kumu o ka papaʻai.

1. ʻO ka helu ʻana i ka calorie a me ka ʻoʻoleʻa, hiki ʻole i nā kapuʻai hapahaʻi ke pale i ka momona. Pono e kūkulu i ka meaʻai kūpono i kahi ala e loaʻa ʻole ai i ke kino nā mea e hana ai ia i kahi momona momona, ʻo ia hoʻi, nā haʻikii wikiwiki a me nā momona.
2. ʻAʻole nā ​​palena i ka nui o nā manawa o ka lā e ʻai ai ʻoe a i ka nui paha. Pono e loaʻa ke kino i ka meaʻai ma ke koi.
3. ʻO kahi ʻano o ka papa kuhikuhi protein, e hoʻopili pū me nā huahana ʻiʻo a me nā huahana waiū.
4. ʻAe ʻae ʻia ka hoʻohaunaele! Eia nō naʻe, ʻae ʻia e hele mai kekahi pae a i kekahi ʻē aʻe ma mua.
5. Pono ʻoe i ka meaʻai me nā olonā paʻakikī i mea e holo pono ai nā ʻōpū. ʻAʻole hiki iā ʻoe ke hana me ka ʻole o ka fiber a i ʻole ka bran.
6. ʻO ke kumuhana protein kiʻekiʻe e alakaʻi i ka make wai. Inu nui i ka wai a puni ka lā!

Mālama ka hana kino iā ʻoe i ke olakino a kākoʻo i kāu metabolism. Inā ʻaʻohe ou hiki a ikaika paha e hele i ka hale hoʻoikaika kino, e hoʻomaka, hāʻawi i ka ʻeleweka a hoʻomaka e hele wāwae. Hoʻohui iki i nā squats, abs, a me nā pūʻulu ʻeleu ʻē aʻe.

Nā kōkua, nā hōʻino a me nā contraindications i ka papaʻai Ducan

ʻO nā kaua a me nā hoʻopaʻapaʻa e pili ana i ka papaʻai Ducan, a me kaʻai paleo, ʻaʻole paha e pau. Eia nō naʻe, hana kēia i ka papaʻai i kaulana a ʻike hou ʻia. Wahi a nā helu helu, ua ʻoi aku ka nui o kāna poʻe hoʻomana ma mua o 20 miliona. A piha ʻo Kauka Pierre iā ia iho i ke olakino a me ka ʻōpio, ka mea e hoʻohui i nā helu he nui i ka papaʻai. Hoʻohālikelike ia e hoʻohālikelike i nā pōmaikaʻi a me nā maikaʻi ʻole e hana i kou manaʻo iho.

Pōmaikaʻi

ʻO nā mea kānalua ʻole o ka ʻōnaehana mana Ducan penei:

1. ʻO ka helu o nā huahana ma ka papa kuhikuhi i nā pae mua ʻaʻole kau palena ʻia e kekahi mea.
2. Hoʻokumu nā papaʻai protein i ka māʻona o ka wā lōʻihi.
3. Nā hopena wikiwiki e ʻike ai ʻoe ma loko o nā lā ʻelima mua.
4. ʻAʻohe nalowale o ka nui o nā mākala.
5. ʻO ka ʻili maikaʻi, nā kui a me nā lauoho.
6. Hopena hopena lōʻihi.
7. Loaʻa i ka pūnaewele maʻalahi i ka ʻike āpau āu e makemake ai.

Poino

Auē, ʻaʻole i hoʻokūpaʻa ʻia nā noiʻi maʻi ʻana i ka pono kiʻekiʻe o ka papaʻai Ducan, a i ʻole kona palekana. Ma muli o ka ʻokoʻa loa o nā manaʻo e pili ana iā ia, e kuhikuhi wale mākou i kekahi o nā ʻike ʻepekema e pili ana i ka ʻepekema a me nā ʻōlelo a nā luminaries o ka lāʻau honua.

Manaʻo ke kauka Farani kaulana ʻo Louis Aronier ʻo ka nui o ka protein i loko o ka papaʻai e hoʻopōʻino ai i nā puʻupaʻa. Eia kekahi, ua ʻōlelo ʻo ia ke alakaʻi nei kēia i nā hoʻololi pathological i ke kino. Hoʻohālikelike ʻo ia i ka ʻino mai ka papaʻai Ducan i ka pōʻino mai ka puhi ʻōnaehana.

Ua hōʻike ʻia nā noiʻi e nā mea ʻai meaʻai ʻAmelika i nā papa mua o ka papaʻai Ducan e weliweli paha i ke olakino. Ua ʻike lākou ia ʻo ia ka papaʻai luku loa i ka honua.

He mea hoʻohoka hoʻi nā hopena o kahi hui ʻē aʻe o nā mea noiʻi. Ua koho ʻia ka papaʻai Ducan ma ka lā 24 no ka hoʻēmi kino ma waena o 25 mau meaʻai ʻē aʻe. Eia hou, ua ʻike nā ʻepekema i ka hōʻino ʻana i ka hana ʻana o nā puʻupaʻa a me ka ʻōnaehana cardiovascular i kahi hui o nā kumuhana.

Ua hoʻopaʻapaʻa pinepine ʻo Kauka Pierre Dukan iā ia iho no ka manaʻo o kēia papaʻai no nā poʻe me nā pilikia koʻikoʻi koʻikoʻi. A ʻo ka mālama ʻana i ke kaupaona like, ka lāʻau lapaʻau a i ʻole ka hoʻokē ʻai e ʻoi aku ai ka pōʻino ma mua o ka papa kuhikuhi protein.

Nā Kūʻai Kūʻai

Nui a hewahewa nā cont contications a me nā ʻano i koi ʻole ʻia ai ka papaʻai a Dr. Pierre Ducan.

Pākuʻi ʻia kēia mau mea:

• hāpai keiki a me ka hānai ʻana i ka waiū;
• diabetes o kēlā me kēia ʻano;
• nā maʻi a me nā maʻi i ka hana o nā puʻupaʻa;
• maʻi maʻi maʻi
• nā haunaele i ka hana o ka gastrointestinal tract.

Nā papa o ka papaʻai Ducan

He nui, i ka manawa e hālāwai mua ai me ka Ducan Diet, ua nalowale iki mai nā ʻōlelo hiki ʻole ke hoʻomaopopo ʻia. He aha ka pili o ka "hoʻouka kaua" iā ia, a ʻo wai ʻoe e hoʻouka kaua ai?

Maʻalahi ka mea huna. No ka loaʻa ʻana o nā hopena a mālama iā lākou, pono ʻoe e hele ma waena o nā pae a i ʻole, e like me kā lākou e kapa ʻia nei, nā ʻāpana:

• Hoʻouka.
• Hoʻololi.
• Heleuma
• Hoʻopaʻa.

Aia ia ma ka helu o nā kilogram āu e makemake ai e nalo, a ʻo ka lōʻihi o kēlā me kēia ʻāpana e hilinaʻi ʻia, a mākou e noʻonoʻo ai i nā kikoʻī ma lalo. A i kēia manawa hiki iā ʻoe ke helu i ka lōʻihi o ka papaʻai Ducan nou iho e hoʻohana ana i ka papa aʻe.

ʻAʻole hoʻokomo ʻia ka lōʻihi o ke kau Stabilization i ka papa, no ka mea, he alakaʻi ia i ka meaʻai a me ka nohona.

ʻAha hoʻouka

I ka wā Attack o ka papaʻai Ducan, ʻae ʻia nā meaʻai protein wale nō... Weliweli no ka olakino ke olakino mamao protein. Hauʻoli wau ʻo kēia ka wā pōkole loa i ka papaʻai holoʻokoʻa.

Aia kekahi mau ʻōlelo aʻoaʻo mai iā Pierre Ducan iho e pono e ukali ʻia ma kēia wā:

1. ʻO ka mea mua, e nānā i ke kaupaona āu e pono ai e nalo pono. E hana ai i kēia, e hele i ka pūnaewele official o ka papaʻai a hoʻokomo i kāu ʻikepili i kahi palapala helu helu kūikawā. E loaʻa iā ʻoe kahi pane ma ke ʻano o kahi leka uila me nā ʻike āpau a me nā ʻōlelo koi.
2. Mai hoʻolōʻihi i kēia manawa ma mua o 3-6 mau lā. Ma ke ʻano he koho hope loa, e hoʻonui i ke kahua aʻe e hoʻokahi a me ka hapalua i ʻelua mau manawa, ʻoiai ʻo ia e lilo ana ʻoe i ka paona, ʻoiai ʻaʻole ikaika.
3. E inu nui i nā wai.
4. ʻAi ma ka liʻiliʻi he ʻelua punetēpu o ka puluniu a i ʻole bran i loko o ka lā e pale i ka hoʻohaunaele ʻana i kāu wahi digestive. Hiki ke hana i kēia ma kahi ʻōpū nele a ma mua o ka pāʻina ʻana.
5. Lawe i nā mea paʻakikī a me nā huamona.
6. Nānā i kou olakino. Inā maikaʻi ʻole ia, e hōʻoki i kāu papaʻai a ʻike i kāu kauka.

Nā Huahana i ʻae ʻia

Me he mea lā hiki ke maʻalahi ma mua o ke koho ʻana i nā huahana me ka ʻike protein wale nō. Akā he nui nā nuances ma aneʻi, no ka mea aia kekahi mau meaʻai i ka momona a starch paha.

E heluhelu pono i kēia papa inoa o nā huahana i ʻae ʻia i ka wā Attack:

• ʻO ka ʻiʻo “ʻulaʻula”: pipi, ʻūlū hipa, hipa, puaʻa wiwi, ham ham, offal;
• ʻiʻo moa: ka moa, ka pelehū, ka ʻūlū;
• nā hua, akā ʻaʻole i ʻoi aku i ʻelua mau yolks i kēlā me kēia lā;
• lāpaki, nutria, pāʻani;
• iʻa a me nā meaʻai kai: iʻa keʻokeʻo, iʻa ʻulaʻula, heʻe, ʻōpae, nā iʻa kai ʻē aʻe;
• waiū skim, nā huahana waiu kawa momona ʻole, tī tofu;
• ʻIʻo soya;
• e hoʻāʻo e kaupalena i ka nui o ka paʻakai i hiki;
• ʻo nā mea ʻala, nā kumu waina, nā mea kanu maloʻo, mākeke;
• mea hoʻonanea, gelatin, baking powder;
• hoʻokahi onion ma ke ʻano he mea hoʻohui i nā soups;
• wai lemi a me ka zest no marinades a me kahi mea ʻono no nā pā.

ʻO ka hoʻohana ʻana i nā cereala, nā lau a me nā momona i kēia manawa cont conticated. E hoʻāʻo e hoʻolapalapa, hoʻolapalapa a hoʻomoʻa i nā pā pono āpau. Ma ke ʻano he koho hope loa, kālua i ka pā maloʻo maloʻo. E ʻike ʻoe i kahi koho papa kuhikuhi no ʻelima mau lā ma ka Attack ma ka hopena o ka ʻatikala.

Nā manaʻo e pili ana i nā hopena ma ka pae 1st o ka Attack ma Ducan:

Hoʻololi pae

ʻO ka papa ʻelua o ka papaʻai Ducan i kapa ʻia ʻo Alternation. Mai ka inoa maopopo ka kūkulu ʻia ʻana o ka meaʻai i kahi ala e noho mau ai ka lā hoʻokahi i ka protein, e like me ka Attack, a ʻo ka mea aʻe e ʻae i ka hoʻohui o nā mea kanu non-starchy a me nā greens Manaʻo ʻia ʻo kona lōʻihi ka manawa mua. Eia nō naʻe, he kuleana kou e hoʻolōʻihi aku ia i kou manaʻo, a lilo i ka nui o ke kilokilo i manaʻo ʻia.

E nānā i nā lula aʻe no ka pae hoʻololi:

1. E hoʻonui i kāu puluniu a i ʻole lawe bran i ʻelua a me ka hapalua punetēpu.
2. Mai poina e inu wai a me nā wikamina.
3. E hoʻolauna i nā meaʻai kiʻekiʻe i ka fiber i kāu papaʻai.
4. E koho i hoʻokahi lā protein me hoʻokahi lā hui a hiki i kou hiki i kou kaupaona i makemake ʻia.
5. Pāpā ʻia ka paʻakai.
6. Hele wāwae hou.

Inā ʻoe e hāhai i kēia mau lula a me ka papa kuhikuhi (e ʻike ma lalo), e lilo ana ʻoe i kahi kilokika i kēlā me kēia pule me ka hoʻohui i ke kaupaona i nalowale.

Nā Huahana i ʻae ʻia

I ka manawa o ka alternation phase, ʻae ʻia nā huahana āpau no ka Attack.

Eia kekahi, loaʻa iā ʻoe kahi papa inoa hou:

• palaoa palaoa holoʻokoʻa;
• nā pīni ʻōmaʻomaʻo a me ka asparagus;
• lettuce, leek;
• ʻulā;
• nā mea kanu: kukama, ʻōmato, eggplants, bele pepa, zucchini, kāloti, ʻumeke, beets, celery, radish, radish, avocado;
• kāpī (kāpī keʻokeʻo, kāpelu, Beijing, broccoli);
• lettuce, spinach, nā ʻano greens like ʻole;
• chicory;
• ketchup;
• ka waina ʻaʻole i ʻoi aku ma mua o 50 g i kēlā me kēia lā (pinepine no ka marinades a me nā sausa);
• kakoa momona ʻole;
• kalima momona momona;
• ʻaila ʻoliva pākī anuanu ʻaʻole i ʻoi aku i ka punetune o ka lā;
• nā momona momona momona o nā uahi paʻakikī ma mua o hoʻokahi manawa i ka lā a ʻaʻole ʻoi aku ma mua o 40 g.

Nā meaʻai i pāpā ʻia

Akā e hōʻalo i nā meaʻai aʻe:

• peas, beans, lentils, beans;
• nā nati;
• ʻoliva a me nā ʻoliva;
• kulina;
• ʻuala.

Pae heleuma

ʻO ka pae "ʻoluʻolu" ʻoi loa o ka papaʻai Ducan ka pae hoʻopaʻa. ʻAe ʻia e hoʻolauna mālie i ka pasta paʻakikī i ka papa kuhikuhi. Hana i kēia me ka mālama a mālama i kāu calorie i kēlā me kēia lā i ka noʻonoʻo. Eia nō naʻe, e hoʻomau nō ʻoe i ka lilo ʻana o ka paona, akā aia ma kahi o 200-500 gram i kēlā me kēia pule. Me kahi kaupaona mua nui, e hoʻomau mau ana kahi kilogram. Eia naʻe, ʻo ka hana o kēia pae, ʻaʻole e lilo ka paona, akā e hoʻohui i ka hopena i loaʻa.

E mālama pono i nā ʻōlelo aʻoaʻo a Dr. Ducan:

1. I kēia manawa pono ʻoe e ʻai ma ka liʻiliʻi he ʻekolu punetēpu o ka fiber a i ʻole bran i ka lā.
2. Hoʻomau mākou e inu i ka wai a me nā wikamina.
3. Hiki iā ʻoe ke hoʻomaha i kou kaohi ma luna o ka paʻakai a pehea kou manaʻo.
4. E hoʻonui i kāu hana kino.
5. Hoʻopulu i kahi lā protein piha i hoʻokahi manawa i ka pule, e like me ka Attack. Manaʻo ʻia ka Pōʻahā he kilakila. Akā aia kēia i kou manaʻo pono.
6. ʻAe ʻia e hoʻolilo i hoʻokahi ʻai i ʻelua mau manawa o ka pule i kahi lā hoʻomaha liʻiliʻi a mālama iā ʻoe iho i ka mea ʻono.
7. E hoʻāʻo e hoʻomau i ka ʻai ʻana i ka meaʻai i hoʻomoʻa ʻia, hoʻomoʻa ʻia, a i hoʻomoʻa ʻia.

Nā Huahana i ʻae ʻia

A eia kahi papa inoa o nā huahana i hiki ke hoʻokomo ʻia i kāu papa kuhikuhi ma ke kahua Pinning:

• ʻekolu tīpune meli o ka lā;
• oatmeal me ka aniani ʻole;
• nā hua a me nā hua kau;
• peas, beans, lentils, beans;
• nā nati;
• ʻoliva a me nā ʻoliva;
• kulina;
• pāpaʻi palaoa durum;
• nā ʻano laiki āpau;
• palaoa buckwheat;
• ʻelua mau ʻāpana o ka berena manamana.

Nā huahana i pāpā ʻia

A mai poina i ka pāpā ʻia ʻana o nā meaʻai aʻe:

• pasta mai ka palaoa palupalu;
• mea ʻai, nā mea hoʻomoʻa, nā mea ʻono;
• kekahi mau huaʻai: hua waina, maiʻa, fiku.

Wā paʻa

ʻO ke kūpaʻa, e like me kā Mr. Ducan, ka ʻāpana nui paha o ka papaʻai. ʻO ka ʻoiaʻiʻo, ʻaʻole ia ʻo kekahi o nā pae, akā kahi ʻano o ke ola. ʻO ka mālama ʻana i nā lula o ka pae ʻehā ʻaʻole ia e mālama i ka pūhaka mai ka hoʻihoʻi ʻana i nā kilokilo nalowale, akā ʻo ka normalize pū kekahi i ka metabolism. Ehia mau manawa āu e hāʻawi ai i nā lula o Stabilization, nui a e nani ʻoe, lahilahi a olakino hoʻi.

E aʻo kākou i nā lula o ka hā o ka pae:

1. E hoʻomau i ka mālama i ke kumu hanai haki.
2. E ʻae iā ʻoe iho e hana i nā "lā nui o ka ʻōpū" a ʻai i nā mea āu e makemake ai. Akā e waiho i hoʻokahi wale nō o nā meaʻai i ka lā a ʻaʻole i ʻoi aku i ʻelua mau manawa o ka pule.
3. E hāhai i ke kānāwai protein i hoʻokahi manawa i ka pule. Pono i kēia lā wale nō kēlā mau ipu i hiki ke ʻai ʻia ma Attack
4. Inu ma kahi o ʻelua lita o ka wai i ka lā, e māhele like ia i loko o ka lā.
5. Lawe i ʻelua mau punetēpu o ka fiber i kēlā me kēia lā no ka digestion maikaʻi.
6. Neʻe a hele wāwae hou. E hoʻomaka i ka haʻuki ʻana a i ʻole komo i kahi hale hoʻoikaika kino.
7. E hoʻāʻo e kaupalena i kāu ʻona a me kāu lawe ʻana i ka nikotine. ʻO kahi ʻokoʻa kahi kīʻaha o ka waina maloʻo i ka ʻaina ahiahi a i kahi ʻaina awakea ʻahaʻaina.

ʻO ka papa kuhikuhi o kēlā me kēia lā no nā pae āpau o ka papaʻai Ducan

Ma lalo iho nei nā papa me kahi papa kuhikuhi no kēlā me kēia papa o ka papaʻai Ducan. Mai makaʻu e hoʻololi a hoʻoponopono hou paha i kahi mea āu e makemake ai - hiki ke hoʻololi ʻia nā ipu āpau.

ʻAʻohe papa kuhikuhi no ka Stabilization, no ka mea ke hōʻike nei kēia pae i ka hoʻolauna ʻana o nā huahana carbohydrate like i loko o ka papaʻai e like me ka pae Fixation, aia wale nō i ka nui o ka nui.

E ʻoluʻolu e noʻonoʻo ʻia kahi kīʻaha o ka wai a ke kefir paha kahi ʻai. Inu wai ʻoe iā ʻoe iho i ka lā. ʻO kahi liʻiliʻi o ka maikaʻi i kēlā me kēia hola.

Menu ma Attack no ʻelima mau lā

ʻO ka hoʻouka ka wā paʻakikī loa a palekana ʻole hoʻi no ke kino. ʻAʻole koi ʻo Pierre Dukan iā ia iho i kahi lōʻihi ma mua o ʻelima mau lā. Inā no kekahi kumu manaʻo ʻoe ʻaʻole hiki iā ʻoe ke hoʻopaʻa i ka lā i hoʻolālā ʻia, a laila mai wikiwiki e wāwahi, e neʻe wale i ka pae aʻe. ʻO kēia ala e lilo ana ʻoe i ka mea liʻiliʻi ma mua o ke kaupaona i hoʻolālā ʻia, akā ʻaʻole makehewa nā hana.

Menu no 5 mau lā i ka pae hoʻouka o ka papaʻai Ducan:

Hiki iā ʻoe ke hoʻoiho a paʻi i ka pākaukau me ka papa kuhikuhi i ka wā Attack e ka ukali ʻana i ka loulou.

Papa Kuhikuhi ma ke kuapo no ʻeono lā

Ma hope o ka luhi Attack phase, ke hiki iā ʻoe ke ʻai wale i nā protein, loaʻa iā ʻoe ka manawa kūpono e hoʻolauna i nā greens a me kekahi mau mea ʻai i kāu papaʻai. E akahele pono ʻoe, ʻoiai ʻo nā ʻuala, nā legume, nā kulina, maiʻa, nā hua ʻono loa a me nā hua ke pāpā ʻia (nā hua waina, nā cherry, nā fiku, nā hua maloʻo). Eia kekahi, e akahele e pili ana i ka hoʻohana ʻana i nā beet.

Papa Kuhikuhi no 6 mau lā i ka manawa o ke kuapo e like me ka papa Ducan:

Hiki iā ʻoe ke hoʻoiho a paʻi i kahi pākaukau me kahi papa kuhikuhi no 6 mau lā i ke kaʻina Alternation e ka ukali ʻana i ka loulou.

Menu ma Dock no ʻehiku mau lā

ʻO ke kaohi ke ʻano punahele a kēlā me kēia kanaka i ka papaʻai Ducan, ʻoiai hiki iā ʻoe ke ʻai i nā meaʻai ʻē aʻe. ʻO ka helu ʻana o ka calorie a me ka mālama ʻana i ka papa kuhikuhi protein i kēlā me kēia lā hiku i koe o nā kapu (hiki iā ʻoe ke hoʻohana i kekahi papa kuhikuhi mai ka papa no "hoʻouka"). A, ʻoiaʻiʻo, ke kuke ʻana, pono ʻoe ʻaʻole e hoʻohana i ka momona momona. Aia ke koena i kou manaʻo.

Papa Kuhikuhi no 7 mau lā i ka pae hoʻohui o ka papaʻai Ducan:

Hiki iā ʻoe ke hoʻoiho a paʻi i kahi pākaukau me kahi papa kuhikuhi no 7 mau lā i ke kaʻina Pinning ma o ka ukali ʻana i ka loulou.

Nā hoʻomoana Dukan

Lawe mākou i kāu ʻike i kekahi mau ʻano hoʻomoʻa. ʻO ka hapanui o lākou he ākea a kūpono no ka ʻaneʻane āpau o nā papa o ka papaʻai Ducan.

Helu huaʻai 1: okroshka

Nā Pono:

• kefir manuahi momona me ka ʻole o nā mea ʻono a i ʻole ayran;
• ka moa moa a moa paha;
• hua manu ʻūlū;
• ʻōmaʻomaʻo e ʻono;
• avokado;
• paʻakai;
• ka pepa

Hoʻomākaukau:

E hoʻolapalapa i kaʻiʻo. Hoʻomoʻa i nā hua manu a ʻili iā lākou. ʻOkiʻoki i nā hua, ka ʻiʻo a me ka avocado i loko o nā cubes liʻiliʻi. E holoi a ʻokiʻoki i nā mea kanu. Hoʻohui i nā mea hoʻohui āpau a ninini. ʻO ka wā me ka paʻakai a me ka pepa. Hoʻopiha me kefir a i ʻole ayran.

A ʻo kahi hopena, e loaʻa ʻoe i kahi pā ʻono loa a puʻuwai, kahi kūpono ʻaʻole wale no ke kauwela wela, akā no ka "hoʻouka".

Nūhou helu 2: hupa kai

Nā Pono:

• ʻomo o nā iʻa wīwī;
• hapalua o ka ʻaka;
• ʻāpana o ka peeled shrimp;
• paʻakai;
• Lau Bay;
• nā mea kanu hou e ʻono ai;
• peas allspice.

Hoʻomākaukau:

E hoʻokomo i ka iʻa, hapalua onion a me nā mea ʻala i loko o ka ipu hao. Uhi me ka wai a hoʻolapalapa. E hoʻemi i ka wela a me ka simmer ma kahi o ʻumi mau minuke. Hoʻopio i ka wela, hemo i ka iʻa a kānana i ka wai. E hoʻokaʻawale i ka iʻa mai nā iwi a me ka fiber. Hoʻohui iʻa, broth, shrimp a hoʻolapalapa. E hoʻomoʻi i nā mea kanu ʻoki a kuke no 1-2 mau minuke.

Kūpono kēia sopeta no ka pae hoʻouka. Eia nō naʻe, me ka hoʻohui ʻana i nā pīni ʻōmaʻomaʻo a me nā pepa bele, hiki iā ʻoe ke hoʻolauna palekana iā ia i nā ʻano ʻē aʻe.

Nūhou helu 3: cass cheese casserole

Nā Pono:

• he ʻāpana o ka tī momona momona;
• keʻokeʻo 4 mau hua manu;
• 2 yolks;
• ʻekolu hapahā o kefir manuahi momona me ka ʻaʻala ʻole;
• hapalua kīʻaha oat bran;
• mea ʻono i ka ʻono;
• vanillin.

Hoʻomākaukau:

Hoʻohui i nā mea pono āpau a kuʻi me kahi kāwili a hiki i ka laumā. E hoʻokomo i nā mea āpau i loko o ka pepa pepa i uhi ʻia i ka ipu a hoʻouna i ka umu preheated i nā 180 kekelē. Hoʻomoʻa no 40-50 mau minuke.

Inā hoʻoholo ʻoe e hoʻohana i kēia pā i ka hoʻouka kaua, a laila hoʻololi i nā yolks me nā keʻokeʻo hou aʻe.

Nūhou helu 4: ka saladi pīni ʻōmaʻomaʻo me ka iʻa

Nā Pono:

• he mau mīni mauʻu ʻōmaʻomaʻo;
• pepa bele melemele;
• 2-3 mau ʻōmato kaulike kaulike;
• ka lau lettuce a i ʻole kāpelu Pākē;
• sardine, kēpau i loko o kā lākou wai ponoʻī, ʻaʻohe aila;
• 2-3 mau hua manu ʻūlū;
• kefir manuahi momona ʻole me ka ʻono ʻole;
• he punetune o ka vīnega balsamic.

Hoʻomākaukau:

Hoʻomoʻa i nā hua, ihi a ʻokiʻoki i loko o nā pā. E hoʻolapalapa i nā pīni i ka wai paʻakai no ma kahi o 5-6 mau minuke. ʻO nā lau lettuce a i ʻole nā ​​lau kāpelu Pākē a ʻokiʻoki i nā mea kanu i ka lōkō. E hoʻokuʻu i ka iʻa a me ka mash me kahi puna e wehe i nā iwi. E kāwili i kefir me ka vīnega balsamic, ka paʻakai a hoʻonui i nā mea kanu hou e ʻono ai. Hoʻohui i nā mea pono āpau i loko o kahi pola salakeke a hoʻowali.

Hiki ke hoʻohana i ka meaʻai i nā pae āpau o ka papaʻai. Mālama maikaʻi ʻia ia.

Nūhou helu 5: ratatouille maʻamau

Nā Pono:

• ʻakaʻakai;
• eggplant eggplant;
• zucchini waena waena;
• pepa bele nui;
• 2-3 mau kōmato waena;
• kālika;
• Nā mea kanu Provencal;
• ʻaila ʻoliva;
• wai lemi;
• paʻakai;
• pepa ʻulaʻula honua.

Hoʻomākaukau:

E holoi i nā mea kanu. E ʻokiʻoki i ka ʻaka i loko o nā apo hapalua, ka eggplant, courgette a me ka pepa i mau pahu. Māihi i nā ʻōmato a ʻokiʻoki i loko o nā pā. E hohola i ka ʻaka me ka punetune o ka ʻaila ʻoliva. E waiho i ke koena o nā mea kanu i loko o kahi kōpena a ʻūpī i ka wela liʻiliʻi no 10 mau minuke. E hele i ke kālika ma kahi kaomi. E hoʻomoʻi i ka kālika kāwili ʻia, nā mea ʻala, nā mea kanu a me ka paʻakai i nā mea kanu, kāwili pono a ʻūlū no kekahi mau minuke he 3-5. Hoʻopio i ka wela a kāwī i ka wai lemon ma luna o ke pā.

Kūpono loa kēia ipu no ka "alternating" a me ka "hoʻonohonoho". Hiki iā ʻoe ke kuke i ka paila lua. No ka hana ʻana i kēia, pono ʻoe e kau i nā mea kanu āpau a hoʻonohonoho i kahi manawa no 30 mau minuke.

He nui nā pōmaikaʻi a me nā maikaʻi ʻole o ka Ducan Diet, e like me nā papa protein. Inā ʻoe e hāhai i nā ʻōkuhi kumu mai ka mea hana a mai kūpaʻa i ka Attack no nā lā he 3-5 a ʻoi, e hoʻēmi ʻoe i ka hōʻeha kūpono i ke kino i ka liʻiliʻi.

A mai poina e hoʻolohe i kou kino: ke manaʻo maikaʻi ʻole nei kahi hōʻailona hōʻole ʻia e hōʻoki i kāu papaʻai.

E nānā i ka wikiō: INOA Education Video (Mei 2025).