72 Ducane rage cin abinci samfurin. 72 gina jiki kayayyakin ga mataki "hari" Dukan Diet

Kwanan nan, hanyoyin da wadata, sanya ta Pierre Dyukanom tsaye a waje daga cikin babbar dama abun da ake ci. Faransa nutritionist bai yi nadãma, shekaru 30 masu tasowa, ta tsarin, a kan wanda baya kika aika nauyi ta celebrities kamar Jennifer Lopez kuma Penelope Cruz. 72 rage cin abinci samfurin Ducane damar dieters ci quite bambance bambancen da kuma gina jiki. Saboda haka, abin da yake jigon da rage cin abinci, da kuma abin da yake a jerin amince kayayyakin?

Mene ne abinci da Ducane

72 Dukan Diet samfurin - mai gina jiki da kayayyakin da ake izini don amfani. Mutane da yawa mabiya wannan cin ganyayyaki shi ne mafi yarda da slogan ikon Dyukanu tsarin: "Ku ci, kuma kada ka qirga da adadin kuzari!" Lalle ne: kirgawa da adadin kuzari - yana da wuce yarda da tedious aiki ga abin da kuke bukatar lokaci mai yawa, da kuma a da slimming, mai yiwuwa ba.

Mene ne abũbuwan amfãni daga wannan sunadari rage cin abinci a kan sauran? Sau da yawa, rasa nauyi, rasa nauyi ne samun shi bayan wani lokaci. Per Dyukan bayar da shi: Dukan Diet, wanda manzilõli, an tsara a cikin irin wannan hanya a matsayin gyara sakamakon, ba zai bari wata daya ko biyu da baya mafi alhẽri. Bugu da ƙari, mutane wadannan rage cin abinci zai iya ci fiye da 100 kayayyakin da ba ji tsoron cewa riba nauyi sake.

Ducane rage cin abinci a kowace rana ya hada da wani musamman rage cin abinci, wanda yayi dace da takamaiman nauyi asara lokaci. Total na hudu bulan.

Phase №1 - Attack

Dukan Diet - wanda bulan da daban-daban a raga - ta fara da mataki na "kai hari." Wannan yana nufin cewa lokaci na farko da - mafi tasiri da, a gaskiya, domin ta zo da babban nauyi asara. Idan kana so ka jefa kawai 1 kg, 1st rana "hari" zai isar. Dukan Diet, "hari" wanda yana 3 kwanaki, zai rasa har zuwa 3 kg. 5 kwanaki tsara don rabu da 3 kg zuwa 5 kwanaki 7-10 taimaka slimming na 5 kg kuma mafi girma da wuce haddi nauyi.

Duk yadda da yawa dade Dukan Diet, "hari" - wannan ne kawai lokaci a cikin abin da akwai abin da ake ci hane-hane. Wajibi ne a ci a wannan lokaci ne kawai nama, nama offal, kifi da kuma abincin teku, tare da banda naman alade da kuma rago. Kamar yadda wani condiment zuwa gare su, suna da damar amfani da ganye da kayan yaji, lemun tsami, tafarnuwa, albasa ko mustard a moderation. Har ila yau, a yarda kiwo kayayyakin, amma low-mai, da kuma kwai fata. Drinks - shayi (ciki har da na ganye), kofi, chicory da soda. Goma sha biyar cokali oat bran da rana (a cikin nau'i na hatsi ko Additives zuwa madara) cikakken jerin. Sugar ne ba zai yiwu ba, amma za ka iya amfani da sugar musanya. Kuma, ba shakka, sun ƙaryata da wani mai: Butter, kayan lambu, da dai sauransu Cooking aka yi a kan gasa, steamed ko a cikin tanda.

Phase №2 - alternating

A wannan mataki 72 Ducane gina jiki abinci da samfurin da aka a baya a yarda complements kayan lambu. A lokacin "awar" akwai wani ƙarin nauyi asara, don haka da cewa sakamakon da "hari" lokaci za a iya muhimmanci inganta. Per Dyukan shawara tsaya a tada "awar" muddin rasa nauyi ba zai samu karshen sakamakon da aka nema.

Jigon da lokaci na "awar" - wani canji a cikin furotin-gina jiki da kayan lambu kwanaki. Alal misali, wata rana slimming ci kawai gina jiki abinci, da kuma gobe in ji gina jiki jita-jita, kayan lambu, da furotin da kuma sa'an nan a sake yini, da dai sauransu. Za ka iya bi da makirci 5 5 5 Protein - 5 da furotin da kuma kayan lambu kwanaki.

Protein menu kasance iri guda kamar yadda a cikin "hari" lokaci. Amma a cikin furotin da kuma kayan lambu kwanaki ba zai iya duk kayan lambu su ne mafi alhẽri to bari duk legumes, dankali da masara. Babu shakka, duk da wasu kayan lambu ne a yarda a rage cin abinci, amma ya kamata ba za a azaba karas da beetroot.

Phase №3 - kayyade

Ducane rage cin abinci a kowace rana bukatar jawo sama na musamman menu. A lokaci na "Abubakar" ne ba togiya. Da fari dai, shi wajibi ne yin lissafi da tsawon "kayyade" - shi zai dogara ne a kan yawan bata kilo (1 kg ne daidai da 10 days). Alal misali, rasa nauyi rasa 5 kg, shi yana nufin cewa tsawon "(Abubakar)" zai šauki 50 days. Na biyu, a lokacin da "Abubakar" gabatar da ƙarin kayayyakin a cikin abinci, amma a kowane mataki - nasa. Idan lokaci na "(Abubakar)" Ya kamata šauki 50 kwanaki, 2, saukarwa zai dauki 25 days.

Dalili na rage cin abinci kunshi gina jiki da kuma kayan lambu jita-jita dafa shi bisa ga dokoki na baya biyu bulan na rage cin abinci. A farkon 25 days na "Abubakar" lokaci za a iya kara a rage cin abinci:

• furotin-bran ko dukan alkama burodi (ba fiye da 2 yanka a kowace rana).
• Fruit (ba fiye da 1 hidima a rana).
• cuku (ba fiye da 40 grams a rana.).
• starchy kayayyakin (ba fiye da 1 bautãwarku da mako);
• naman alade, rago da naman alade (ba fiye da sau 2 a kowace mako);
• hutu abincin dare daga wani daga cikin kayayyakin (1 per mako).

Wadannan amfani da starchy abinci 25 days za a iya ƙara har zuwa 2 servings na mako daya, gala cin abinci da za'ayi sau 2 a mako.

Phase №4 - Karfafawa

A karshe zamani na "karfafawa" shi ne zai yiwu a yi amfani da duk baya shiga cikin abinci kayayyakin, amma tare da wasu gyare-gyare.

1. Dalili na kara abinci ci har karshen rayuwa zai zama furotin-kayan abinci, kamar yadda a mataki "kayyade." All sauran "(Abubakar)" lokaci doka kuma ya ci gaba da aiki.
2. Wata rana wani mako ci kawai gina jiki abinci.
3. Kowace rana akwai 3 tbsp. tablespoons na bran.
4. Ba da kanka motsa jiki.

72 Ducane rage cin abinci samfurin

Saboda haka, abin da abinci za a iya daukan favorites Dukan Diet?

1. Nama: zomo, doki nama, naman sa da kuma naman maraki, dafa shi ba tare da man fetur.
2. Offal: harshenka, kodan, hanta, dafa shi ba tare da man fetur.
3. Kifi da gwangwani kifi, wanda mai abun ciki ne kasa da 10%.
4. Duk wani abincin teku dafa shi ba tare da man fetur.
5. Kaza da naman alade da kuma turkey naman alade.
6. Kowane tsuntsu, fãce ga geese da ducks.
7. Qwai, da dai sauransu

Total arsenal slimming - 72 gina jiki samfurin, da kuma fiye da 30 da kayayyakin da ake gabatar a m matakai na rage cin abinci.

girke-girke

72 Ducane rage cin abinci samfurin ba da damar rage cin abinci uninteresting kuma m. Ga wasu misalai na tabbatar da dadi girke-girke.

gasa tofu

Kafin dafa tanda, mai tsanani zuwa 230 ^° C tofu dole ne a yanka a cikin rectangles ko murabba'ai, tsoma a soya miya da kuma sa a kan wani mai tsanani kwanon rufi. Kusa da cuku baza sliced kararrawa barkono. 30 min tasa gasa a cikin tanda da zaran barkono rufe tare da crispy ɓawon burodi, da sinadaran dole ne ya juya zuwa ga wasu gefe. Da ƙãre tasa aka shayar musamman miya (lemun tsami ruwan 'ya'yan itace + + barkono miya soya miya). Top za a iya yi wa ado da tofu cilantro.

Mayonnaise sayen magani Ducane

Dukan Diet, girke-girke da yin sama da rana-da-rana mabiya ikon tsarin, kuma yana da sa hannu tasa, samarwa da Pierre Dyukanom. Wannan tasa, ko kuma wajen da miya - mayonnaise.

3 Boiled kwai yolks dole ne a cire da kuma sanyi. Ƙara su barkono, 1 h. Cokali na vinegar, 2 h. Tablespoons mustard, gishiri, sa'an nan sosai murkushe da cokali. A hankali infusing 75 ml paraffin mai, bulala cakuda da mahautsini. Plying a mahautsini a cikin shugabanci na sama / saukar da mugun gudu up da taki, a sakamakon samu wani lokacin farin ciki da fari da kuma mayonnaise.

Cottage cuku da kuma bran cheesecakes

Dole ne a gauraye a daya ganga 350 gr. cuku, 2 qwai, da kwata tablespoon abun zaki, 3 tablespoons oat bran, gishiri da kuma rabin teaspoon vanilla. All mix da kuma siffar cheesecakes. Toya a zafi skillet, a lokacin da ka kunna rike hannunsa, to ba warwatse.

jiki aiki

Mutane da yawa celebrities yi imani da cewa akwai wani karin m wadata tsarin fiye da Dukan Diet - nauyi ne rasa gwada da sauri da kuma a yarda da dukan bukatun ba za a mayar da su. Duk da haka, amai kashe fiye da 3-5 kg, wani mutum gudanar da hadarin sagging fata da kuma flabby tsokoki. Tafi zuwa dakin motsa jiki tare da malamai, ba kowa zai iya iya, don haka Per Dyukan bada shawarar mafi araha na wasanni cewa ya taɓa kasancewa - tafiya. 20 minutes a rana azumi, tseren tafiya za ta samar ba kawai wani m tafiya, amma kuma bunkasa tsoka sautin. Idan zai yiwu, za a iya supplemented da tafiya iyo, da kuma kyakkyawan sakamako daga yin amfani da rage cin abinci ba ya dauki dogon jira.

A ta mayar da hankali Dukan Diet? 72 gina jiki samfurin - cewa shi ne dalilin slimming rage cin abinci. Babu bukatar lissafa adadin kuzari, kada bace for hours a cikin dakin motsa jiki, don haka yawan mutanen da fata zuwa fuskanci abubuwan al'ajabi na da ikon samar da tsarin daga Faransa nutritionist kowace rana yana karuwa.