Nazarin Abincin Dukan: Shin Yana Aiki ne Don Rage Kiba?

Wadatacce

• Menene Abincin Dukan?
• Ta yaya yake aiki?
• Abincin da Zai Hada da Guji
• Harin Lokaci
• Tsarin Jirgin Ruwa
• Consarfafawa
• Tsarin kwanciyar hankali
• Samfurin Shirye-shiryen Abinci
• Harin Lokaci
• Karin kumallo
• Abincin rana
• Abincin dare
• Tsarin Jirgin Ruwa
• Karin kumallo
• Abincin rana
• Abincin dare
• Consarfafawa
• Karin kumallo
• Abincin rana
• Abincin dare
• Akan Dogaro Da Hujja?
• Shin Amintacce ne kuma Dorewar sa?
• Layin .asa

Sakamakon Kiwon Lafiya na Lafiya: 2.5 daga 5

Mutane da yawa suna so su rasa nauyi da sauri.

Koyaya, saurin asarar nauyi na iya zama wahalar cimmawa har ma da wahalar kiyayewa.

Abincin Dukan ya yi iƙirarin samar da rashi mai nauyi na dindindin ba tare da yunwa ba.

Koyaya, zakuyi mamaki ko wannan abincin zai muku aiki.

Wannan cikakken bayani ne game da Abincin Dukan, yana bayanin duk abin da kuke buƙatar sani.

• Sakamakon gaba ɗaya: 2.5
• Rage nauyi mai nauyi: 4
• Rage nauyi mai nauyi na tsawon lokaci: 2
• Sauki a bi: 2
• Ingancin abinci mai gina jiki: 2

LITTAFIN GASKIYA: Abincin Dukan yana da rikitarwa, yana kawar da yawancin abinci mai ƙoshin lafiya, na iya haifar da damuwa game da lafiya saboda yawan furotin da yake ciki, kuma mai yiwuwa ba shine mafita na dogon lokaci don asarar nauyi ba.

Menene Abincin Dukan?

Abincin Dukan shine babban furotin, rage kiba mai rage nauyi wanda ya kasu kashi hudu.

Dokta Pierre Dukan, wani babban likita a Faransa wanda ya kware a kula da nauyi ya kirkireshi.

Dokta Dukan ta kirkiro abincin ne a cikin shekarun 1970, wanda wani mara lafiya mai kiba ya ce zai iya barin cin duk wani abinci domin ya rage kiba, ban da nama.

Bayan ganin yawancin marasa lafiyarsa sun sami sakamako mai raɗaɗi game da abincinsa, Dr. Dukan ya buga Abincin Dukan a 2000.

Daga karshe an fitar da littafin a cikin kasashe 32 kuma ya zama babban mai sayarwa. A gwargwadon rahoto ya taimaka wa mutane su cimma saurin, rage nauyi ba tare da yunwa ba.

Abincin Dukan yana ba da wasu sifofi na babban furotin, ƙananan carb Stillman Diet, tare da abincin Atkins.

Abincin Dukan shine babban furotin, rage ƙarancin nauyi mai nauyi wanda ake da'awar yana haifar da asarar nauyi cikin sauri ba tare da yunwa ba.

Ta yaya yake aiki?

Abincin Dukan yana farawa ta hanyar kirga nauyin burinka - wanda ake kira "mai gaskiya" - gwargwadon shekarunku, tarihin asarar nauyi, da sauran abubuwan.

Yaya tsawon lokacin da kuka tsaya a kowane lokaci ya dogara da nauyin da kuke buƙatar rasa don isa nauyinku "na gaskiya".

Waɗannan sune matakai huɗu na abincin Dukan:

1. Harin Lokaci (kwana 1-7): Kuna fara cin abinci ta hanyar cin furotin mara nauyi mara ƙari tare da tablespoons 1.5 na oat bran a kowace rana.
2. Tsarin Jirgin Ruwa (watanni 1-2): Madadin furotin mara nauyi wata rana tare da furotin mai laushi da kayan lambu mara kyau na gaba, tare da cokali 2 na oat bran a kowace rana.
3. Arfafawa (kwana 5 don kowane laban da aka rasa a kashi na 1 da na 2): Proteinarancin furotin mara laushi da kayan lambu, wasu carbs da mai, wata rana na furotin mara nauyi kowane mako, cokali 2.5 na oat bran a kullum.
4. Tsarin kwanciyar hankali (marar iyaka): Bi ƙa'idodin Tsarin butarfafawa amma sassauta dokoki muddin nauyin ku ya daidaita. Oat bran ya ƙaru zuwa tablespoons 3 a kowace rana.

Kamar yadda aka nuna a sama, an raba abincin zuwa kashi biyu na rarar nauyi da matakan kulawa biyu.

Abincin Dukan yana da matakai hudu. Tsawancin kowannensu ya dogara da irin nauyin da ya kamata ka rasa.

Abincin da Zai Hada da Guji

Kowane lokaci na abincin Dukan yana da nasa tsarin abincin. Ga abin da aka ba ku damar cin abinci yayin kowane.

Harin Lokaci

Tsarin Attack ya dogara ne da abinci mai ƙoshin-furotin, tare da extan abubuwanda ke samar da ƙarancin adadin kuzari:

• Naman sa, naman alade, naman alade, bison, da sauran wasa
• Naman alade
• Kaji ba tare da fata ba
• Hanta, koda, da harshe
• Kifi da kifin kifin (duk iri)
• Qwai
• Abubuwan kiwo wadanda ba mai kitse ba (an iyakance su zuwa awo 32 ko kilogiram 1 a kowace rana), kamar su madara, yogurt, cuku, da ricotta
• Tofu da tempeh
• Seitan, maye gurbin nama da aka yi da alkama
• Akalla kofuna 6.3 (lita 1.5) na ruwa kowace rana (tilas)
• 1.5 tablespoons (gram 9) na oat bran kowace rana (tilas)
• Unlimited kayan zaki, shirataki noodles, da gelatin abinci
• Amountsananan ruwan lemon da lemun tsami
• 1 karamin cokali (5 ml) na mai kowace rana don man shafawa na kwanon rufi

Tsarin Jirgin Ruwa

Wannan lokacin yana canzawa tsakanin kwana biyu.

A rana ta farko, an taƙaita masu cin abinci zuwa abinci daga Tsarin Harin. A rana ta biyu, an basu izinin Attack Phase abinci tare da kayan lambu masu zuwa:

• Alayyafo, kale, latas, da sauran ganyen ganye
• Broccoli, farin kabeji, kabeji, da tsiron Brussels
• Barkono mai kararrawa
• Bishiyar asparagus
• Artichokes
• Kwai
• Kokwamba
• Seleri
• Tumatir
• Namomin kaza
• Koren wake
• Albasa, leek, da kuma kanwa
• Spaghetti squash
• Kabewa
• Turnips
• 1 karas ko beets kullum
• 2 tablespoons (gram 12) na oat bran kowace rana (tilas)

Babu wasu kayan lambu ko 'ya'yan itacen da aka halatta. Ban da cokali 1 (5 ml) na mai a cikin salatin salad ko na man shafawa, ba za a saka mai mai ba.

Consarfafawa

A wannan lokacin, ana ƙarfafa masu cin abincin su haɗu da daidaita kowane irin abinci daga Tsarin Attack da Cruise, tare da waɗannan masu zuwa:

• 'Ya'yan itace: Servingaya daga cikin fruita fruitan itace a kowace rana, kamar kofi 1 (gram 100) na 'ya'yan itace ko yankakken kankana; daya matsakaiciyar apple, lemu, pear, peach, ko nectarine; ko kiwi biyu, plum, ko apricots.
• Gurasa: Yankakken burodi guda biyu a kowace rana, tare da ƙaramin mai wanda aka rage ko yaɗuwa.
• Cuku: Cuku ɗaya na cuku (awo ɗaya da rabi ko gram 40) a kowace rana.
• Farawa: 1-2 na shayarwa na sitaci a kowane mako, kamar oza 8 (gram 225) na taliya da sauran hatsi, masara, wake, wake, shinkafa, ko dankali.
• Nama: Lambanyen rago, naman alade ko naman alade sau 1-2 a mako.
• Abincin biki: Guda biyu “abincin biki” a kowane mako, gami da kayan abinci guda ɗaya, babban abinci ɗaya, kayan zaki ɗaya da kuma giya ɗaya.
• Abincin furotin: “Aya daga cikin “sunadarai tsarkakakku” kowace rana a kowane mako, inda kawai ake ba da izinin abinci daga Tsarin Harin.
• Oat bran: 2.5 tablespoons (15 grams) na oat bran a kowace rana (tilas).

Tsarin kwanciyar hankali

Tsarin Zaman lafiya shine lokaci na ƙarshe na abincin Dukan. Dukkanin game da kiyaye ci gaban da aka samu a lokacin matakan farko.

Babu abinci mai iyakancewa, amma akwai principlesan ka'idodi da za a bi:

• Yi amfani da Lokaci Consarfafawa azaman tsari na asali don tsara abinci.
• Ci gaba da samun "tsarkakakken sunadarai" abinci kowace rana kowane mako.
• Karka taba ɗaukar lif ko hawa a lokacin da zaka iya hawa matakala.
• Oat bran abokinka ne. Tablespoauki cokali 3 (gram 17.5) kowace rana.

Abincin Dukan yana ba da damar wadataccen abinci mai gina jiki a matakin farko da furotin tare da kayan lambu a karo na biyu.Yana ƙara iyakance na carbs da mai a cikin kashi na uku, tare da jagororin sassauci a matakin ƙarshe.

Samfurin Shirye-shiryen Abinci

Anan akwai samfurin tsarin abinci na matakai uku na farko na Abincin Dukan:

Harin Lokaci

Karin kumallo

• Cuku wanda ba shi da kitse tare da cokali 1.5 (gram 9) na oat bran, kirfa da kuma madadin sukari
• Kofi ko shayi tare da madara mara madara da madadin sukari
• Ruwa

Abincin rana

• Gasa kaji
• Shirataki noodles da aka dafa a cikin bouillon
• Gelatin abinci
• Shayi mai danshi

Abincin dare

• Gwanon nama da jatan lande
• Gelatin abinci
• Decaf kofi ko shayi tare da madara mara madara da madadin sukari
• Ruwa

Tsarin Jirgin Ruwa

Karin kumallo

• Kwai uku da aka ɗebe
• Yankakken tumatir
• Kofi tare da madara mara madara da madadin sukari
• Ruwa

Abincin rana

• Soyayyen kaza akan ganyen da aka gauraya da vinaigrette mai mai mai mai yawa
• Yogurt na Girkanci, cokali 2 (gram 12) na oat bran da kuma madadin sukari
• Shayi mai danshi

Abincin dare

• Gasa salmon fillet
• Steamed broccoli da farin kabeji
• Gelatin abinci
• Decaf kofi tare da madara mara madara da madadin sukari
• Ruwa

Consarfafawa

Karin kumallo

• Omelet da aka yi da ƙwai uku, awo ɗaya da rabi (gram 40) na cuku da alayyafo
• Kofi tare da madara mara madara da madadin sukari
• Ruwa

Abincin rana

• Sandwich ta Turkiya akan yanka biyu na gurasar alkama duka
• 1/2 kofin (gram 81) na cuku na gida tare da cokali 2 (gram 12) na oat bran, kirfa da sukari
• Shayi mai danshi

Abincin dare

• Naman alade
• Zucchini da aka soya
• 1 matsakaici apple
• Decaf kofi tare da madara mara madara da madadin sukari
• Ruwa

Abincin akan Abincin Dukan sun hada da yalwar nama, kayan lambu, oat bran, shayi, da kofi.

Akan Dogaro Da Hujja?

Babu ingantaccen bincike mai inganci akan Abincin Dukan.

Koyaya, wani bincike a cikin matan Poland waɗanda suka bi Dukan Diet ya bayyana cewa suna cin kusan adadin kuzari 1,000 da gram 100 na furotin a kowace rana yayin da suka rasa fam 33 (kilo 15) a cikin makonni 8-10 ().

Bugu da ƙari, yawancin karatu suna nuna cewa wasu manyan furotin, abincin mai ƙananan-carb suna da manyan fa'idodi don rage nauyi (,,,,,,).

Akwai dalilai da yawa waɗanda ke ba da gudummawa ga haɓakar amfani mai gina jiki akan nauyi.

Isaya shine ƙaruwar adadin kuzari da aka ƙona yayin gluconeogenesis, wani tsari ne wanda ake canza sunadarai da kitse zuwa glucose lokacin da aka taƙaita carbs kuma yawan cin furotin yake ().

Hakanan yawan kuzarin jikinka yana ƙaruwa sosai bayan ka ci furotin fiye da bayan ka ci ƙwaya ko kitse, yana sa ka ji daɗi da gamsuwa (,).

Abin da ya fi haka, furotin yana rage hormone ghrelin na yunwa kuma yana ƙaruwa da ƙwayoyin cuta masu yawa - don haka ku ƙare cin abinci ƙasa (,,,).

Koyaya, Abincin Dukan ya bambanta da yawancin alaƙar gina jiki wanda yake da alaƙa da cewa yana ƙuntata duka carbs da mai. Yana da babban furotin, ƙananan-carb da abinci mai ƙarancin mai.

Dalilin hana kitsen mai mai karamin-mai-gina jiki, mai gina jiki mai gina jiki bashi da tushe a kimiyya.

A cikin wani binciken, mutanen da suka cinye kitse tare da babban furotin, abinci mai ƙarancin carb sun ƙone matsakaita na karin adadin kuzari 69 fiye da waɗanda suka guji mai kuma ().

Matakan farko na Abincin Dukan ma ƙananan fiber ne, duk da cewa hidimar itacen oat wajibi ne.

Sabis na cokali 1.5-2 (gram 9-12) na oat bran ya ƙunshi ƙasa da gram 5 na zare, wanda ƙanana kaɗan ne wanda ba ya samar da fa'idodi masu yawa na kiwon lafiya na abinci mai yawan fiber (,).

Abin da ya fi haka, yawancin hanyoyin lafiya na fiber, kamar su avocados da kwayoyi, ba a haɗa su cikin abincin saboda ana ɗaukarsu sunada mai yawa.

Kodayake ba a yi ingantaccen karatu a kan abincin na Dukan kanta ba, wadatattun shaidu suna tallafawa babban furotin, hanya mai sauƙi don rage nauyi.

Shin Amintacce ne kuma Dorewar sa?

Ba a yi nazarin lafiyar Dukan Diet ba.

Koyaya, damuwa sun yawaita game da yawan cin furotin mai gina jiki - musamman ma tasirinsa akan ƙodoji da lafiyar ƙashi (,).

A baya, an yi amannar cewa yawan cin furotin na iya haifar da cutar koda.

Koyaya, sabon bincike ya gano cewa yawan abincin mai gina jiki bashi da illa ga mutanen da ke da ƙodar lafiya (,,).

Wannan ya ce, mutanen da ke haifar da duwatsun koda suna iya ganin yanayin su ya tabarbare da yawan amfani da furotin ().

Lafiyar ƙashi ba za ta ƙi abinci mai gina jiki ba, muddin za ku ci kayan lambu da higha fruitsan itaciya mai yawa ().

A zahiri, binciken da aka yi kwanan nan ya nuna cewa yawan abincin mai gina jiki yana da fa'ida ga lafiyar ƙashi (,).

Mutanen da ke da matsalar koda, gout, ciwon hanta ko wasu cututtuka masu tsanani ya kamata su yi magana da likita kafin fara cin abinci mai gina jiki.

Ka tuna cewa ƙa'idodi masu rikitarwa na abinci da yanayin ƙuntatawa na iya sanya wuya a bi.

Kodayake yawancin mutane zasu rasa nauyi a matakan farko na farko, abincin yana iyakancewa - musamman akan kwanakin “tsarkakakken furotin”.

Hakanan abincin yana hana abinci mai mai mai mai yuwuwa ga lafiyar ku. Ciki har da ƙwayoyin dabbobi da tsire-tsire suna ba da ƙarancin abinci mai ƙarancin ƙoshin lafiya, mafi daɗi da sauƙi a bi a cikin dogon lokaci.

Abincin Dukan mai yiwuwa yana da aminci ga mafi yawan mutane, amma waɗanda ke da wasu yanayin kiwon lafiya na iya so su guje shi. Restrictionsuntatawa kan abinci mai mai mai yawa bazai zama mafi kyau ga lafiyar ku ba.

Layin .asa

Gaskiya ga da'awarta, babban furotin Dukan Diet na iya haifar da asarar nauyi cikin sauri.

Koyaya, kuma yana da fasali da yawa waɗanda zasu iya zama mai wahala don kiyaye dogon lokaci.

A ƙarshen rana, rage cin abinci ne mai saurin aiki wanda ke aiki, amma yana tilasta maka ku guji yawancin abinci mai lafiya ba dole ba.