12 girke-girke masu dadi duk (kowane mataki)

Wadatacce

• Lokaci na 1: Hari
• Kayan girke-girke na karin kumallo - Lokaci na 1
• Kayan Gurasar Kayan Ciki - Kashi na 1
• Tartin kaji don abun ciye-ciye na 1
• Lokaci na 2: Jirgin ruwa
• Omelet na Naman kaza don karin kumallo - Kashi na 2
• Taliyan Zucchini - Kashi na 2
• Pokin Avocado tare da sandunan Kokwamba - Mataki na 2
• Lokaci na 3 - Haɗawa
• Breakfast Crepioca - Mataki na 3
• Salmon da aka gasa tare da Dankali - Mataki na 3
• Banana Muffin a cikin Microwave - Kashi na 3
• Lokaci na 4 - daidaitawa
• Gurasar Furotin - Lokaci na 4
• Taliya Tuna duka - Lokaci na 4
• Pizan Eggplant - Mataki na 4

Abincin Dukan an kirkireshi ne ga wadanda suke son rage kiba kuma ya kasu kashi uku daban-daban, wanda yakamata a takaita wasu nau'ikan abinci, musamman carbohydrates kamar su burodi, shinkafa, gari da sukari, yayin bada fifiko ga wasu.

Don haka, don samun mafi kyawun sa kuma rage nauyi tare da wannan abincin, ga girke-girke 3 na kowane mataki na aiwatar:

Lokaci na 1: Hari

A wannan matakin, ana ba da izinin abinci mai wadataccen sunadarai da mai, kamar nama, cuku da ƙwai. An haramta amfani da taliya, sukari, hatsi, 'ya'yan itatuwa da kayan marmari gaba ɗaya. Duba cikakkun bayanai game da kowane bangare na abincin Dukan.

Kayan girke-girke na karin kumallo - Lokaci na 1

Sinadaran:

• 1 kwai
• 1 tablespoon na almond ko flax gari
• 1 cokali kofi na yin burodi foda
• 1 tablespoon na curd

Yanayin shiri:

Haɗa komai, doke ƙwai da garin fulawa da kyau don zama mai kama da juna. Toauki zuwa microwave na mintina 2:30. Bayan haka, karya burodin a rabi, cika shi da cuku, kaza, nama ko kwai sannan a saka shi a cikin sandwich.

Kayan Gurasar Kayan Ciki - Kashi na 1

Ana iya cin wannan abincin don abincin rana ko abincin dare kuma ana iya cike shi da sauran abinci mai gina jiki, kamar naman sa, yankakken kaji ko tuna, misali.

Sinadaran:

• 4 qwai
• 200 g na cikakken ricotta cuku ko grated cuku ko grated ma'adinai
• 200 g kirim mai tsami
• parmesan don yayyafa
• gishiri, oregano, barkono da kore wari don dandana

Yanayin shiri:

Beat da qwai da cokali mai yatsa kuma cakuda cuku da curd. Kisa da gishiri, oregano, warin kore da barkonon fari. Sanya wannan hadin a kan karamin takardar yin burodi sai a yafa Parmesan din a kai, a kai shi a matsakaicin tanda a 200ºC na kimanin minti 20.

Tartin kaji don abun ciye-ciye na 1

Hakanan za'a iya cika waɗannan tartlets da cuku ko naman ƙasa, kuma ana iya cin sa don karin kumallo ko abincin dare:

Sinadaran:

• 2 qwai
• 3 kaza yankakken kaza
• cuku cuku don yayyafa
• Gishiri da barkono ku dandana

Yanayin shiri:

Beat da qwai tare da cokali mai yatsa da kuma ƙara tsunkule na gishiri da barkono. Rarraba kajin a cikin kwanon ruɓaɓɓen kwano 3 sannan a rufe da girgiza. Sanya cuku cuku a sama sannan a kai shi a matsakaicin murhu na kimanin minti 10 zuwa 15 ko kuma har sai tart ɗin ya yi ƙarfi.

Lokaci na 2: Jirgin ruwa

A wannan matakin, zaku iya ƙara wasu kayan lambu a cikin abincin, kamar tumatir, kokwamba, radish, latas, naman kaza, seleri, chard, eggplant da zucchini.

Omelet na Naman kaza don karin kumallo - Kashi na 2

Sinadaran:

• 2 qwai
• 2 tablespoons yankakken namomin kaza
• 1/2 yankakken tumatir
• Gishiri da barkono ku dandana

Yanayin shiri:

Beat da qwai tare da cokali mai yatsa kuma ƙara sauran kayan haɗin. Yi omelet a cikin skillet greased tare da karin budurwa man zaitun.

Taliyan Zucchini - Kashi na 2

Spaghetti na Zucchini babban zaɓi ne don amfani dashi don abincin rana ko abincin dare.

Sinadaran:

• 1 zucchini a cikin spaghetti tube
• 100 g naman sa nama
• tumatir miya dan dandano
• tafarnuwa, albasa, gishiri da barkono

Yanayin shiri:

Yaba zucchini akan grater na karkace, wanda ya dace da yin spaghetti na kayan lambu. Wurin da za a dafa a cikin kwanon rufi da aka shafa da man zaitun kuma bari zucchini ya huce ruwanta kuma ya zama bushe sosai. Sauté tafarnuwa da albasa a cikin man zaitun, ƙara naman da gishiri da barkono. Bar shi ya dahu, ƙara tumatir miya sannan sai a gauraya da noodles na zucchini. Yayyafa cuku ya dandana.

Pokin Avocado tare da sandunan Kokwamba - Mataki na 2

Ana iya amfani da wannan pate a matsayin abun ciye-ciye na yamma ko a matsayin miya don taliyan zucchini, misali.

Sinadaran:

• 1/2 cikakke avocado
• 1 col na karin budurwar miyan man zaitun
• 1 tsunkule na gishiri da barkono
• 1/2 lemon tsami
• 1 kokwamba da aka nakalto a cikin hanyar tsinke

Yanayin shiri:

Ki nika alaykado da albasa da man zaitun, gishiri, barkono da lemon tsami. Haɗa sosai kuma ku ci sandunan kokwamba da ke wucewa a cikin cream na avocado.

Lokaci na 3 - Haɗawa

A wannan matakin, za a iya haɗa ɗan ƙaramin carbohydrate a cikin abincin, ana barin shi ya ci 'ya'yan itace har sau 2 a kowace rana da burodi 1, shinkafa ko dankali sau biyu a mako.

Breakfast Crepioca - Mataki na 3

Sinadaran:

• 1 kwai
• 2 col na oat bran miya
• 1/2 col na curd miya
• 3 col na grated cuku miya
• gishiri da oregano su dandana

Yanayin shiri:

Beat da kwai tare da cokali mai yatsa kuma haɗuwa tare da sauran kayan. Wuri a gasa a cikin skillet greased tare da karin budurwa man zaitun.

Salmon da aka gasa tare da Dankali - Mataki na 3

Sinadaran:

• 1 salmon
• 1 matsakaiciyar dankalin turawa, ta yankakken yanka
• 1 tumatir, yanka
• 1/2 albasa, yanka
• 1 tablespoon na man zaitun
• lemun tsami, gishiri, tafarnuwa, barkono fari da faski dan dandano

Yanayin shiri:

Kifi kifi da lemun tsami, gishiri, tafarnuwa, barkono da faski. Sanya a cikin gilashin abinci tare da tumatir, albasa da dankalin turawa, a shayar da komai tare da mai a saman. Sanya a cikin matsakaiciyar tanda na kimanin minti 25 ko har sai an dahu da kifin.

Banana Muffin a cikin Microwave - Kashi na 3

Ana iya amfani da wannan wainar abincin a cikin abincin dare da rana, kasancewarta mai amfani da sauƙi don yin ta.

Sinadaran:

• 1 nikakken ayaba
• 2 tablespoons na almond gari ko oat bran
• 1 kwai
• kirfa dan dandano ko cokali 1 na koko koko

Yanayin shiri:

Beat da kwai tare da cokali mai yatsa kuma haɗa sauran kayan haɗin. Sanya komai a babban kofi da microwave na mintina 2:30.

Lokaci na 4 - daidaitawa

A wannan matakin, ana ba da izinin kowane abinci, amma matakin abincin mai ƙarancin abinci ya bambanta gwargwadon kowane mutum da ikonsu na kiyaye nauyi yayin haɗa waɗannan abinci a cikin abincin.

Gurasar Furotin - Lokaci na 4

Ana iya amfani da wannan sandwich ɗin don karin kumallo ko abincin rana.

Sinadaran:

• 1 kwai
• 1 col na flaxseed miya
• 1 col na oat bran miya
• 1 tablespoon na yankakken kaza
• 1 yanki cuku
• 1 tsunkule na gishiri

Yanayin shiri:

Duka kwan da kyau tare da cokali mai yatsa kuma ƙara garin flaxseed, oat bran da gishiri, haɗasu sosai. Toauki zuwa microwave na mintina 2:30. Bayan haka, sai a fasa burodin a rabi, a caka shi da cuku da kaza sannan a saka a cikin sandwich.

Taliya Tuna duka - Lokaci na 4

Ana iya amfani da wannan taliya don abincin rana ko abincin dare.

Sinadaran:

• 1/2 kof ɗin taliyan penne
• 1 gwangwani na tuna
• 2 tablespoon na man zaitun
• 1 kananan albasa na nikakken tafarnuwa
• 1 tablespoon yankakken albasa
• 100 zuwa 150 ml na tumatir miya
• Gishiri da barkono ku dandana

Yanayin shiri:

Sanya taliyar ki dafa. Lambatu da garin gwangwani da gishiri, barkono, tafarnuwa da kuma man zaitun cokali 1. Sauté albasa a cikin sauran man, sa kayan ƙanshin tuna kuma motsa su na kimanin mintuna. Sauceara miyar tumatir kuma bari haɗin ya tafasa na kimanin minti 5. Mix tare da dafaffen taliya da kuma bauta zafi.

Pizan Eggplant - Mataki na 4

Wannan pizza yana da sauri kuma ana iya amfani dashi azaman abincin dare daga kashi na 2 na abincin Dukan.

Sinadaran:

• 1/2 yanka eggplant
• Cuku Mozzarella
• Tumatirin Tumatir
• yankakken kaza
• oregano ku dandana
• 1 tablespoon na man zaitun

Yanayin shiri:

Sanya yankakken yankan a cikin kwanon rufi, saka miya a kan kowane yanki sai a zuba cuku, kaza da oregano. Daga nan sai a yayyafa yankakken tare da man zaitun sannan a kawo shi a matsakaiciyar tanda da ta dahu na tsawon minti 10 ko kuma har sai cuku ya narke.