Abincin Dukan: menene menene, matakansa da menu rage nauyi

Wadatacce

• Dukan abincin abinci mataki-mataki
• Yanayi na 1 na abincin Dukan - matakin kawo hari
• Samfurin menu don harin lokaci
• Matsayi na 2 na abincin Dukan - lokaci na jirgin ruwa
• Samfurin menu don lokacin jirgin ruwa
• Zamani na 3 na abincin Dukan - lokacin haɓakawa
• Samfurin menu don lokacin haɓakawa
• Lokaci na 4 na abincin Dukan - lokacin karfafawa
• Misalin menu don lokacin daidaitawa

Abincin Dukan abinci ne wanda ya kasu kashi 4 kuma, a cewar marubucin, yana baka damar rasa kusan kilo 5 a makon farko. A matakin farko, ana yin abincin ne kawai da sunadarai, kuma tsawon lokacin cin abincin ya dogara da yawan nauyin da mutum yake so ya rasa nauyi.

Wannan abincin ya samo asali ne daga likitan Faransa Dakta Pierre Dukan kuma an yi cikakken bayani a cikin littafinsa: 'Ba zan iya rasa nauyi ba'. Wannan na iya zama zaɓi ga waɗanda suke buƙatar rasa nauyi da sauri.

Duba fam nawa kake buƙatar rasa nauyi ta hanyar sanya bayananka a cikin lissafi mai zuwa:

Binciki abincin da aka yarda, abincin da aka hana da yadda kowane ɓangaren abincin Dukan yake aiki:

Dukan abincin abinci mataki-mataki

Don gano kwanaki nawa kowane lokaci na abincin ya kamata ya ƙare, Dr. Dukan ya ba da shawarar:

• Ga wadanda suke son rasa 5kg: kwana 1 a zangon farko;
• Ga wadanda suke son rasa kilo 6 zuwa 10: kwana 3 a mataki na 1;
• Ga waɗanda suke so su rasa 11 zuwa 20 kilogiram: kwana 7 a cikin kashi na 1.

Tsawancin sauran fannoni ya bambanta gwargwadon nauyin mutum, kuma kawai zaƙi da za a ci akan wannan abincin shine ƙwanƙwan kwan Dr. Dukan tare da madara mai ƙwanƙwasa da gelatin mai ƙarancin sukari. Dubi abincin Dukan mataki-mataki ƙasa.

Yanayi na 1 na abincin Dukan - matakin kawo hari

A kashi na 1 na abincin Dukan ana ba shi izinin cin abinci mai wadataccen furotin kawai, kuma an hana tushen abinci mai ƙwanƙwasa da zaƙi.

• Abincin da aka yarda: durƙusasshe, gasasshe, gasashe ko dafafaffen nama ba tare da ƙarin kitse ba, kani, dafaffen ƙwai, nonon turkey mai ƙamshi, yogurt ta ɗabi'a ko ta ƙamshi, madara mai laushi, cuku. Kullum za ku ci cokali 1 da rabi na oat bran a rana, yayin da yake koshi yunwa, da cokali 1 na 'ya'yan Goji, domin ikon tsabtace ta.
• Haramtattun abinci: duk mai dauke da abinci mai guba, kamar su burodi, shinkafa, taliya, 'ya'yan itace da kayan zaki.

Wannan matakin yana daga kwana 3 zuwa 7 kuma an rasa kilogram 3 zuwa 5 a ciki.

Samfurin menu don harin lokaci

A lokacin harin, abincin ya dogara ne kawai akan abinci mai wadataccen furotin. Don haka, menu na iya zama:

• Karin kumallo: Gilashin madara madara mai narkewa ko yogurt mara nauyi + 1.5 col of oat bran miyan + yanka 2 cuku da naman alade ko kwai 1 tare da yanka cuku 2. Zaka iya ƙara kofi zuwa madara, amma ba sukari ba.
• Abincin safe 1 yogurt mara mai mai mai yawa ko yanka cuku 2 + naman alade.
• Abincin rana abincin rana: 250g na jan nama a cikin miya mai cuku 4, wanda aka yi da madara maras kyau ko fillan kaza da aka soya guda 3 tare da cuku cuku da naman alade ko jatan lande a cikin ruwan cuku.
• Bayan abincin dare: 1 yogurt mai mai mai yawa ko gilashi 1 na madara mai mai mai kadan + cokali 1 na 'ya'yan Goji + 1 dafaffen kwai guda daya ko yanka tofu guda 2 + naman alade 3 ko kuma burger soya 1 + cuku cuku.

Yana da mahimmanci a tuna cewa ƙwai 2 kawai aka yarda a kowace rana.

Abincin da aka yarda a lokaci na 1

An dakatar da abinci a lokaci na 1

Matsayi na 2 na abincin Dukan - lokaci na jirgin ruwa

A kashi na 2 na abincin Dukan, ana sanya wasu kayan lambu a cikin abincin, amma har yanzu ba a ba shi izinin cin abinci mai ƙwanƙwasa ba. Dole ne a ci kayan lambu da ganyaye danye ko dafa shi a cikin ruwan gishiri, kuma abin da aka halatta mai daɗi shine gelatin mai sauƙi. Kamshin turaren da ake amfani da shi ya zama man zaitun, lemun tsami, ganye kamar su faski da Rosemary ko ruwan balsamic.

• Abincin da aka yarda: tumatir, kokwamba, radish, latas, naman kaza, seleri, chard, eggplant da zucchini.
• Haramtattun abinci: abinci mai dauke da carbohydrate, zaƙi da fruitsa fruitsan itace.

Hankali: a cikin wannan zamani na 2, dole ne ku canza kwana 1 kuna cin furotin kawai kuma wata rana kuna cin furotin, kayan lambu, har sai kun kammala kwanaki 7. A ranar da za ku ci furotin kawai, ku ma ku ci cokali 1 na 'ya'yan Goji kuma, a sauran ranakun, cokali 2.

Samfurin menu don lokacin jirgin ruwa

Ya kamata ku bi menu na harin don kwanakin furotin. Tsarin menu mai zuwa yana ba da misalan abinci ne na kwanakin da kuke cin furotin da kayan lambu:

• Karin kumallo: Gilashin madara madara mai narkewa ko yogurt mara nauyi + 1.5 col na oat bran miyan + yanka guda biyu na cuku cuku tare da tumatir ko kwai da tumatir.
• Abincin safe 2 yanka cuku + naman alade 2.
• Abincin rana abincin rana: 250g na nama a cikin miya mai tumatir da kokwamba, latas da salad na eggplant ko yanka salmon guda 2 a cikin naman kaza + salatin tumatir, zucchini da chard.
• Bayan abincin dare: 1 yogurt mai kiba + cokali 1 na 'ya'yan Goji + yanka guda biyu cuku ko kwai dafaffen kwai

A wannan matakin, wanda yakai har sati 1, an rasa 1 zuwa 2 kg. Duba girke-girke da aka nuna don wannan lokaci na abincin: girke-girke Dukan pancake.

Abincin da aka yarda a lokaci na 2

An dakatar da abinci a lokaci na 2

Zamani na 3 na abincin Dukan - lokacin haɓakawa

A kashi na 3 na abincin Dukan, ban da nama, kayan lambu da ganyaye, zaka iya cin 'ya'yan itace sau 2 a kowace rana, yankakken gurasar alkama guda 2 da kuma cin 40 g na kowane irin cuku.

A wannan matakin, an kuma ba shi izinin cin abinci sau ɗaya na carbohydrate sau 2 a mako, kamar shinkafa launin ruwan kasa, noodles mai ruwan kasa ko wake, kuma za ku iya samun cikakken abinci sau 2 kyauta, inda za ku iya cin duk abincin da aka riga aka ba shi izinin shiga abincin, tare da gilashin giya ko giya.

• Abincin da aka yarda: sunadarai, kayan lambu, kayan lambu, 'ya'yan itace 2 a rana, gurasa mai ruwan kasa, shinkafar ruwan kasa, taliya mai ruwan kasa, wake da cuku.
• Haramtattun abinci: farar shinkafa, farin taliya da duk sauran sinadarai masu dauke da abinci mai guba. Haramtattun 'ya'yan itatuwa: ayaba, innabi da ceri.

Wannan matakin dole ne ya ɗauki kwanaki 10 don kowane kilogiram 1 da mutum yake so ya rasa. Wato, idan mutum yana son rasa ko da ƙari 10, wannan matakin zai ɗauki kwanaki 100.

Samfurin menu don lokacin haɓakawa

A cikin lokacin karfafawa, abinci ya sami 'yanci, kuma kuna iya cin dunkulen burodin hatsi kowace rana. Don haka, menu na iya zama:

• Karin kumallo: Gilashin madara madara mai narkewa ko yogurt mara nauyi + 1.5 col na oat bran miyan + yanki guda 1 na gurasar hatsi duka tare da cuku, tumatir da latas.
• Abincin safe 1 apple + 1 yanki na cuku da naman alade.
• Abincin rana abincin rana: 130 g na nono kaza a cikin miya mai tumatir + shinkafa mai ruwan kasa + ɗanyen salad da kayan lambu ko kuma na tuna guda ɗaya tare da taliyar alkama duka a cikin abincin pesto + ɗanyen salad na kayan lambu + orange 1
• Bayan abincin dare: 1 yogurt mara nauyi mai mai + cokali 1 na Goji + yanki guda 1 na burodin garin nama da cuku.

Duba girke-girke waɗanda za a iya amfani da su a wannan matakin a cikin: girke-girke Dukan karin kumallo da girke-girke na Dukan.

Abincin da aka yarda a lokaci na 3

An dakatar da abinci a lokaci na 3

Lokaci na 4 na abincin Dukan - lokacin karfafawa

A kashi na 4 na abincin Dukan, shawarwarin sune: ayi abinci mai gina jiki irin na lokaci daya sau daya a mako, ayi mintina 20 na motsa jiki a rana, watsar da lifta kuma yi amfani da matakala, sannan a sha cokali 3 na oat bran kowace rana.

• Abincin da aka yarda: ana ba da izinin kowane nau'in abinci, amma ya kamata a ba da samfuran gaba ɗaya kuma ya zama tilas a ci 'ya'yan itace sau 3 a rana.
• Haramtattun abinci: babu abin da aka hana, kuna iya cin abincin yau da kullun.

A cikin wannan abincin ya zama dole a sha aƙalla lita 2 na ruwa kowace rana don tabbatar da ingantaccen aikin hanji da kuma kawar da gubobi. Sauran abubuwan da aka bari sune shayi, kofi ba tare da sikari ko zaki ba da soda ba, a matsakaici.

Misalin menu don lokacin daidaitawa

A lokacin daidaitawa, zaku iya cin abinci na yau da kullun, kamar:

• Karin kumallo: Gilashin madara madara mai narkewa ko yogurt mara nauyi + 1.5 col of oat bran miyan + yanka biredin burodi guda biyu tare da miyar light cuku.
• Abincin safe Pear 1 + ɗan fasa 4 ko kirjin 3 + yanki 1 na kankana.
• Abincin rana abincin rana: 120 g na nama + 4 col miyan shinkafa + 2 col miyan wake + raw salad + 1 lemu
• Bayan abincin dare: 1 yogurt mara mai mai + 1.5 col na oat bran miyan kuka + 4 duka kayan gasa tare da ricotta.

Yana da mahimmanci a tuna cewa abincin Dukan yana da iyakancewa kuma yana iya haifar da rashin lafiya, jiri da rauni, ban da rashin yin la'akari da sake karatun abinci, wanda ke sauƙaƙa karɓar nauyi bayan abincin. Don haka kasancewa mafi bada shawarar rage nauyi shine zuwa wurin mai gina jiki da kuma bin ka'idojin sa.

Lokaci na 4: an yarda da dukkan abinci

Lokaci na 4: ya kamata a ba da fifiko ga dukkan abinci

Koyi yadda ake saurin rage cin abinci don rasa kilo 10 cikin ƙasa da wata guda.