Ukutya kwiprotheni yeDyukan

Ukutya kukaDkt. Pierre Ducane ngoku kukuphakame kwakhe. Kunzima ngokwaneleyo, kodwa awuyi kulambile kuyo ngokuqinisekileyo. Ubunzima buya kuhamba kancane kancane, umzimba uya kuhlambuluka ngeesxibisi, kwaye ulusu luya kuhlambuluka kwaye lube luphilile. Kwiwebhusayithi esemthethweni kaPeter Ducane kwi-protein yokutya, unokuzibala ngokuzilinganisela ubunzima bakho kunye nobude bokutya.

Iyintoni intsingiselo?

Ukutya kufuneka kugcinwe ngokuchanekileyo, ngokuhambisana nemigaqo jikelele. Ngombulelo kuphela uya kukwazi ukubuyela kwizinto eziqhelekileyo uze ulahle iikhilogram ezizondayo ngonaphakade. Lungiselela ukuba kuya kuthatha ixesha elingaphezu kweyodwa, kwaye ngamanye amaxesha ngaphezu kwenyanga enye. Kodwa usidlile isisu sakho, akukho nanye imini, ngoko yonke into ilungile. Unokubala ixesha lokutya ngokwetafile:

Imithetho ebalulekileyo

Kubalulekile ukukhuphela ngaphandle kokutya kokutya kwamafutha kunye ne-carbohydrates, ukutya ukutya okuninzi kwamaprotheni. Encwadini yakhe, i-Dukan ikhuthaza ukuba ungadla xa ufuna kunye nokufunwa kwakho. Into ephambili kukubandakanya iimveliso ezilungileyo kwimenyu. Ukutya konke kuhlulwe zibe zigaba ezine, ngexesha apho uza kuhlaziya umzimba kwaye uqinise umphumo owenziweyo. Ukubambelela kuyo, njengabanye abaninzi, badla i-oat bran. Baza kuthintela ukubonakala kweengxaki ngamathumbu. Nsuku zonke kufuneka uphuze ubuncinane ii-2 ilitha amanzi ahlambulukileyo kwaye uhambe emoyeni omtsha. Kukwacetyiswa ukuba uthathe iivitamin complexes ukuxhasa umzimba.

Amanyathelo okutya kwiprotheni

Isigaba sokuqala - Ukuhlaselwa

Xa uhlaselwa, ungasetha kwakhona ukusuka kwi-2 kuya ku-7 iindidi ezizithiyile. Ungasebenzisa iimveliso ezivunyelweyo naluphi na ubungakanani kwaye xa ufuna. Izitya kufuneka ziphekwe isibini, bhaka, utyane okanye upheke. Yidla iipilisi eziyi-1.5 ze-bran nsuku zonke. Kule nqanaba, iimveliso ezinjalo zivunyelwe: iimveliso zobisi, iiqanda, inyama ephilileyo, iinkukhu, intlanzi. Ungongeza kwakhona iziqholo, iilum, i-anyanisi, igalikhi, iviniga, ityuwa ngaphantsi.

Isigaba sesibini - I-Cruise okanye enye

Ngexesha le-Cruise, iintsuku zeeprotheyini zihamba kunye neentsuku, apho kunye neeprotheni ungadla imifuno. Ubungakanani balo bunqunywe kuxhomekeke kubukhulu bakho. Kule nqanaba, unokufaka iipinashi, isithombo, i-eggplants, utamatisi, ukhukhamba, iklabishi, ubhontshisi, i-pepper kunye ne-asparagus ekudleni. Ungadla iidroti kunye neebhunge, kodwa ngezinye izikhathi. Unokuziqhayisa ngeentonga ze-crab (kodwa ezingekho ngaphantsi kwezi-8). Yidla i-2 tbsp. iipuni ze-oat bran.

Isigaba sesithathu - Ukuhlanganiswa

Kule nqanaba silungiselela umphumo. Bala ixesha layo lilula - 1 ilahlekile iikhilogram "lungisa" iintsuku ezili-10. Isixa semali senyuka siya kwi-2.5 st. l. Ngenye imini isonto lihlala liprotein. Ukutya ezimbini kweekhalori ngeveki kunokudliwa ngaphambi kokuhlwa. Kwimenyu, engeza ii-2 zeesonka, 40 amagremu eshizi kunye nezinye iziqhamo. Ngezihlandlo ezimbini ngeveki unokuzivumela inxalenye yedatha, ilayisi, iitapile, iimbotyi okanye iipere. Ukulungiselela i-dessert, ziphangale kunye nesincinci sesiqhamo.

Isigaba sesine - Ukuzinza

Ingundoqo yale nqanaba kukugcina isiphumo sakho. Siqhubeka nokutya i-3 tbsp nganye. l. bran nsuku zonke. Kanye ngeveki sisebenzisa kuphela ukutya kweeprotheni.

Iimpawu ezintle nezimbi zokutya

Ii-pluses ziquka oko unokutya, ubuninzi kwaye xa ufuna. Kulula ukunamathela, kwaye ubunzima buncibilika phambi kwamehlo akho. Iingxaki zibandakanya ukukhathala kunye nobuthathaka, owona amava amaninzi ekuqaleni. Kodwa umphumo ufanelekile.

Ukuqwalasela ukuhlolwa kunye neefoto, ukutya kweDucane kuyasebenza kakhulu. Ukongeza, kwi-Intanethi ungayifumana iikholeji ezingaphezu kwe-350 kwisigaba ngasinye, esingafani kuphela nokutya kwakho, kodwa senza ukuba ukulahleka kwesisindo kube mnandi kwaye kulula.