Idan kuna neman abinci mai kyau da tunani, to tsarin asarar nauyi bisa ga Dr. Dukan na iya zama abin da kuke nema.
An tabbatar da tasirin wannan abincin a cikin shekaru da yawa, don haka shahararsa yana karuwa a kowace shekara. A cikin wata daya zaka iya rasa har zuwa 20 kg.
Wadanne abinci za ku iya ci?
Abincin Dukan na kwanaki 7 yakamata a rarraba shi azaman abincin ƙarancin carbohydrate. Ana kiran wannan dabarar tsarin, tun da ya kamata a yi amfani da shi na dogon lokaci. Yin amfani da irin wannan abinci mai gina jiki, ana iya tabbatar da ku don kawar da karin fam kuma cimma sakamako mai tsawo da kwanciyar hankali. Yawancin mutanen da suka kai nauyin burinsu suna ɗaukar waɗannan ƙa'idodin a matsayin tushen ingantaccen abinci mai gina jiki a tsawon rayuwarsu.
Mahimmancin abincin furotin-carbohydrate na Dukan na kwanaki 7 shine cewa menu ya ƙunshi kawai waɗancan jita-jita waɗanda ke ɗauke da sunadarai da carbohydrates a cikin adadi mai yawa. Ana ba da izinin amfani da samfuran masu zuwa:
- abinci mai arziki a cikin sunadaran dabba;
kayan lambu. - An cika lissafin da samfuran furotin 72 da nau'ikan kayan lambu 28.
Ana iya la'akari da babban abincin furotin:
- qwai;
- abincin teku da kifi;
- nama - naman sa, naman sa, naman sa, kaji;
- cuku tofu;
- ƙananan kayan kiwo.
Dukan abinci menu don kowace rana tebur
| Abincin karin kumallo | karin kumallo na 2 | Abincin dare | Abincin rana | Abincin dare | |
|---|---|---|---|---|---|
| Litinin | Ganyen kwai daga fari biyu ko uku, guda biyu na dafaffen nono | Cukudin gida mai kitse babu | Miyar kifi du flatbread | Cottage cuku casserole | Gasa kaza da tafarnuwa |
| Talata | Gurasar pancake, yanki na naman alade | Kaguwa da sanduna | Naman sa na Vietnamese | Yogurt | Gasa salmon tare da ganye |
| Laraba | Omelette, wani yanki na kifi mai gishiri mai sauƙi | Cheesecake | Miyan kaza tare da dafaffen ƙwai | Dukan pancakes tare da kirfa | Abincin teku Julienne |
| Alhamis | Vanilla bran porridge, kwai | Cream cuku, yanka biyu na naman alade | Kaji casserole | Cottage cuku tare da kefir | Stewed naman sa tare da Dukan mayonnaise |
| Juma'a | Ƙwai masu yatsa, ƙananan guda biyu na kifi mai gishiri mai sauƙi | Yogurt tare da bran | Miyar kifi | Dafaffen qwai tare da Dukan mayonnaise | Gasasshen naman kaji |
| Asabar | ƙwai masu laushi tare da guda biyu na guntun nama | Kaguwa da sanduna | Gasasshen (ko tanda) kaza | Cottage cuku tare da bran da kefir | Abincin teku salad du flatbread |
| Lahadi | Cream cuku, burodin Dukan da yankan naman alade guda biyu | Yogurt mai ƙarancin mai | Miyar kifi, naman turkey | Bran muffin tare da goji berries | Kaji curry |
Muna ba ku samfurin menu na abinci kowace rana
Menu na abinci mai gina jiki-carbohydrate na Dukan na kwanaki 7 ya haɗa da:
Litinin
karin kumallo:koren kofi tare da ginger, cuku mai ƙarancin mai, guda biyu na gasasshen ƙirjin kaji.
Abincin dare:yoghurt mai mai sifili, naman sa irin na Vietnam.
Abincin rana:Dukan pancakes tare da kirfa.
Abincin dare:tafarnuwa kaza guda, tiger prawns da tafarnuwa.
Talata
karin kumallo:abin sha mai dumi, omelette, guda biyu na naman alade.
Abincin dare:shrimp, kifi tare da ganye.
Abincin rana:vanilla porridge hade da oat bran, kofi ko shayi ba tare da sukari ba.
Abincin dare:Dukan mayonnaise, ƙwai mai tauri.
Laraba
karin kumallo:abin sha mai dumi, cuku mai ƙarancin mai, guda biyu na naman turkey, goji berries.
Abincin dare:Gasashen nono na kaza, muesli ice cream.
Abincin rana:ruwan hoda cheesecake.
Abincin dare:gwangwani kaza a cikin oat bran, kwai.
Alhamis
karin kumallo:abin sha mai dumi, ƙwai masu ɓarna, cuku mai ƙarancin mai.
Abincin dare:curry kaza tare da yogurt.
Abincin rana:oat bran cake tare da goji berries; kofi ko shayi ba tare da sukari ba.
Abincin dare:miya kifi.
Juma'a
karin kumallo:yogurt mara-mai-mai-mai-mai-mai-mai-mai-mai tare da ƙwayar oat, abin sha mai dumi.
Abincin dare:cuku mai ƙananan mai, kifi mai tururi tare da ganye.
Abincin rana:kaguwa sanduna.
Abincin dare:barkono naman sa nama.
Asabar
karin kumallo:omelette tare da Mint da Curry, abin sha mai dumi.
Abincin dare:yanka naman alade, gasasshen turkey fillet steaks.
Abincin rana:ginger lemonade tare da goji berries, oat bran kukis
Abincin dare:Turkiyya meatballs gasa a cikin tanda.
Lahadi
karin kumallo:ƙwai mai laushi tare da guntun nama, abin sha mai dumi.
Abincin dare:oat bran pancakes, kyafaffen kifi kifi appetizer.
Abincin rana:kofi ko shayi ba tare da sukari ba.
Abincin dare:soyayyen kaza.
Menu na abinci na Dukan na mako guda na kowane lokaci
Abincin furotin-carbohydrate na Dukan don asarar nauyi ya haɗa da matakai masu zaman kansu guda huɗu, kowannensu yana da buƙatun abincinsa da samfuran da aka yi amfani da su. An ƙaddara tasiri da inganci na wata guda tare da la'akari daidai da cikakken yarda da shawarwarin a duk matakan abinci:
- lokacin harin;
- matakin canji;
- matakin ƙarfafawa;
- matakin daidaitawa.
Matakin menu "Hare-hare"
Menu a wannan mataki ya haɗa da abinci mai yawan furotin. A matakin da aka gabatar na abincin furotin na kwanaki 7, zaku iya fuskantar bushe baki, dizziness da sauran alamun lalacewa. Wannan yana nuna cewa abincin furotin-carbohydrate na Dukan yana aiki kuma ana yin asarar nama mai kitse.
Tsawon lokacin wannan lokaci na furotin da abincin carbohydrate don asarar nauyi yana iyakance a cikin lokaci, la'akari da ƙarin fam:
- wuce haddi nauyi ne har zuwa 20 kg - tsawon lokaci na farko shine kwanaki 3-5;
- wuce haddi nauyi daga 20 zuwa 30 kg - mataki lokaci 5-7 kwanaki;
- wuce haddi nauyi fiye da 30 kg - lokacin mataki na farko shine kwanaki 5-10.
- Matsakaicin lokacin kashi na farko bai kamata ya wuce kwanaki 10 ba.
Menu na cin abinci na Dukan don lokacin "Harin" na kowace rana:
- 1. 5 tbsp ruwan 'ya'yan itace;
- akalla 1. 5 lita na ruwa mai tsabta;
- naman doki maras tushe, naman sa, naman sa;
- hanta naman sa da kodan;
- turkey da naman kaza ba tare da fata ba;
- Harshen nama ko naman sa;
- nau'ikan abincin teku;
- qwai;
- za ku iya cin kowane kifi, gasa a cikin tanda ko tafasa;
- kayayyakin madara mai ƙarancin mai;
- tafarnuwa da albasa;
- naman alade;
- Ana ba da izinin ƙara gishiri, vinegar, kayan yaji da kayan yaji a abinci.
Duk kayan lambu da 'ya'yan itatuwa da aka gabatar a cikin abincin furotin za a iya haɗe su ta hanyoyi daban-daban a ko'ina cikin yini. Kashi na farko na abincin furotin-carbohydrate na Dukan na kwanaki 7 don asarar nauyikada ya hada dasamfurori masu zuwa:
- Goose, naman agwagwa;
- sukari;
- naman alade
Matakin Menu "Alternation"
Wannan sunan na lokaci da aka gabatar yana nuna cewa akwai canji na abinci daban-daban guda biyu: kayan lambu da furotin. Zaɓuɓɓukan abinci na samfur:
- wata rana - abinci mai gina jiki - wata rana "protein + kayan lambu"
- kwana uku "protein" - kwana uku "kayan lambu + furotin"
- kwana biyar "protein" - kwana biyar "kayan lambu + furotin"
Idan a farkon abincin da ya wuce kima ya wuce 10 kg, to, kuna buƙatar amfani da tsarin canji: biyar ta kwana biyar.
Menu na kashi na biyu na abinci mai gina jiki-carbohydrate na Dukan na tsawon kwanaki 7 don asarar nauyi ya haɗa da duk samfuran da aka gabatar a matakin farko don ranar "protein", amma zaka iya ƙara kayan lambu kamar:
- tumatir, cucumbers, alayyafo, koren wake;
- radishes, bishiyar asparagus, kabeji, seleri, eggplant, zucchini, namomin kaza, karas, beets, barkono.
Kuna iya cin kayan lambu a kowane adadi da hanyar shiri. Kimanin menu na kowace rana na abinci mai gina jiki-carbohydrate don asarar nauyi ya haɗa da samfuran masu zuwa:
- Kowace rana ku ci abinci tare da ƙari na 2 tbsp. cokali na oat bran, 1. 5 lita na ruwa mai laushi;
- duk samfuran da menu na lokaci na "kai hari" ya haɗa da kayan lambu waɗanda ba su ƙunshi sitaci ba;
- cuku (mai abun ciki kasa da 6%) - 30 grams;
- 'ya'yan itatuwa (babu inabi, cherries ko ayaba)
- koko - 1 teaspoon;
- madara;
- sitaci - 1 teaspoon;
- gelatin;
- kirim mai tsami - 1 teaspoon;
- tafarnuwa, ketchup, adjika, kayan yaji, barkono mai zafi;
- man kayan lambu don soya;
- gherkins;
- burodi - 2 guda;
- farin ko ja ruwan inabi - 50 grams.
Kashi na biyu na abincin furotin-carbon na Dukan don asarar nauyi, wanda aka tsara na kwanaki 7, ya hana cin wasu abinci, da 'ya'yan itatuwa da kayan marmari. Kashi na biyu baya bada izinin amfani da:
- hatsi, shinkafa, wake, wake, lentil, dankali, taliya;
- avocado, wake, masara.
Tsarin menu "Pin"
Kashi na uku na furotin Dukan da abincin carbohydrate don asarar nauyi, wanda aka tsara don kwanaki 7, yana taimakawa wajen daidaita nauyin da aka samu yayin matakai biyu da suka gabata.
Samfurin menu na kowace rana ya haɗa da 'ya'yan itatuwa da kayan marmari masu zuwa:
- Kowace rana ku ci abinci tare da ƙari na 2. 5 tbsp. cokali na oat bran;
- Kowace rana kuna buƙatar sha aƙalla lita 1. 5 na ruwa na yau da kullun;
- duk samfuran menu, wanda ya haɗa da matakan farko da na biyu;
- 'ya'yan itatuwa (ba za ku iya cin 'ya'yan itatuwa irin su inabi, ayaba da cherries ba);
- gurasa 2 yanka, cuku mai ƙananan - 40 grams.
Kuna iya cin dankali, wake, wake, shinkafa da taliya sau 2 a mako. Sau biyu a mako za ku iya cin duk abin da kuke so, amma kawai maye gurbin kayan lambu da 'ya'yan itatuwa da kuke ci da abinci guda ɗaya.
Menu na cin abinci na Dukan don lokacin "Tsaitawa".
Tsarin da aka gabatar shine kayan lambu iri ɗaya da abinci na Dukan don asarar nauyi, wanda aka tsara don kwanaki 7. Ya haɗa da menu na samfur mai zuwa:
- kowace rana kuna buƙatar sha 1. 5 lita na ruwa na yau da kullun;
- kullum ku ci abinci tare da ƙara cokali 3 na hatsin hatsi;
- ku ci kayan lambu, 'ya'yan itatuwa, kowane adadin abinci mai gina jiki, cuku ɗaya, yanka biyu na burodi, duk wani samfuri guda biyu waɗanda ke ɗauke da adadi mai yawa na sitaci kowace rana.
- Sau ɗaya a mako kana buƙatar ciyar da yini guda tare da bin menu daga kashi na farko.
Dokokin masu sauƙi da aka gabatar suna ba ku damar kiyaye nauyin ku a cikin wasu iyakoki, cin duk abin da kuke so na sauran kwanakin 6 na mako.
Ribobi da fursunoni na Abincin Dukan
Dr. Dukan's protein-carbohydrate rage cin abinci, tsara don 7 kwanaki, yana da yawa abũbuwan amfãni:
- Ba a dawo da kilogiram ɗin da suka ɓace. Ko da kun koma abincinku na yau da kullun, nauyin nauyi ba zai faru ba. Kuna iya bin wannan abincin na wata ɗaya ko fiye.
- Babban tasiri na Dr. Dukan's protein-carbohydrate rage cin abinci, wanda aka kwatanta da 3-6 kg a mako, don haka za ka iya rasa 12-25 kg kowace wata.
- Kuna iya bin abincin furotin-carbohydrate na Dr. Dukan a gida ko lokacin hutun abincin rana a wurin aiki. Menu nata kuma ya haɗa da shan ƙaramin giya.
- Wannan abincin kayan lambu da 'ya'yan itace yana da cikakken aminci, saboda bai ƙunshi amfani da sinadarai ko ƙari ba. Ana amfani da kayan lambu da furotin na halitta a nan.
- Babu ƙuntatawa akan adadin abincin da ake cinyewa.
- Babu tsauraran ƙuntatawa akan lokacin da kuke buƙatar ɗaukar kayan lambu da 'ya'yan itatuwa.
- Ana lura da asarar nauyi daga ranar farko ta shan abincin furotin-carbohydrate na Dr. Dukan kuma a cikin wata daya zaka iya rasa matsakaicin har zuwa 20 kg.
- Simple rage cin abinci na mako guda.
Abubuwan da ke cikin wannan abincin sun haɗa da:
- Abincin kwana 7 yana iyakance adadin mai.
- Abincin kwana 7 na Dr. Dukan bai daidaita ba, saboda haka yakamata ku ci bitamin da ma'adanai.
- Kashi na farko na abinci na kwanaki 7 yana da matukar wahala, kuma gajiya gabaɗaya na iya faruwa.
- Abincin da zai ɗauki mako guda yana buƙatar shan oat bran, kuma siyan wannan samfurin yana haifar da wasu matsaloli.
Abincin da aka gabatar yana dauke da mafi tasiri, saboda a cikin wata daya zaka iya rasa adadin kilogiram mai mahimmanci. Kayan lambu da 'ya'yan itatuwa a kan cin abinci na Dukan sune manyan sinadaran, wanda shine labari mai kyau, saboda irin wannan abincin yana da lafiya da dadi.