Kudya kwezvokudya: zvinobatsira uye zvisingabatsiri

Chii chinonzi kushandiswa kwekudya? Sei yakave yakakurumbira mumakore achangopfuura pakati pevatambi kwete chete, asiwo vanhuwo zvavo? Iye zvino tichazozviverenga. Kudyidzana kwezvokudya - iyi nzira yezvokudya, izvo zvakakamurwa kuva zvikamu zvakasiyana. Somugumisiro, kushandiswa kwemakemikari kunoshandiswa mumatanho. Muchikamu chino tichakurukura marudzi akasiyana ezvokudya zvakadaro. Uyewo tsanangura mapeji akawandisa akawanda asingazokuvadzi muviri wako.

Carbohydrates interleaving

Saka, kudya chii kwekugadzika kwekhabhohydrate? Iye zvino tichazozviverenga. Iko kushandiswa kwezvokudya kunowanzozivikanwa nhasi nhasi kwete chete pakati pevatambi. Isu tose tinoziva kuti patinogara pane imwe nzira yezvokudya kwenguva yakareba, mitsipa yedu inove yakasviba. Sezvo kusavapo kwemakhahydrates kunodzivisa kuvhurika. Kunyangwe izvi zvinongororwa zvinodiwa nemuviri wedu nenzira imwechete sevamwe, asi chete mumwero. Uye kana tikasabvisa mafuta ose kubva kuzvokudya, muviri wedu uchatadzisa uye hauzokwanisi kurwisana nemhepo. Uyewo iyo inotungamirira kune fragility yebvudzi, flabby skin.

Mukuwedzera, kudya kwakadzika-kakineidhaini hakuiti kuti ufare. Somugumisiro, iwe ucharega kurega kuora. Zvadaro muviri wako hauchazovizve watarisa, uye ganda rakanaka. Usakanganwa kuti zvokudya zvakaderera-carb zvinopesana nekuda kwevanhu vane mafuta nekuti vanobudisa yakawanda ye insulini mumuviri.

Kudya. Zvimwe zvemazuva (mapuroteni nemahydrohydrate). Basic principles

Zvokudya zvine zita razvo nekuda kwekuti iri kushandiswa nema carbohydrates. Zvokudya zvinogoverwa muzvikamu zvakasiyana-siyana. Mumwe anogona kubva pamazuva mana kana kupfuura. Panguva yekufamba, iwe unoda kuronga zvakakwana kuwanda kwezvokudya zvaunodya. Mumazuva maviri okutanga kudya kweakagidhyidheti kunofanira kuva hafu yenguva dzose. Pazuva rechitatu chiyero chemakinehydrates chinogona kuwedzera kusvika katatu. Asi zvakakosha kuderedza chiyero cheprotein. Kwemazuva mana, kudya kweproteine uye makhahydrates kunofanirwa kudzokera kune yakasikwa. Iye zvino vanofanirwa kushandiswa mumitero imwe chete.

Mumazuva maviri okutanga muviri wako unobva warega kugamuchira glycogen, uye nzvimbo dzayo dzakachengetwa dzakapera. Muchiitiko ichi, anotanga kushingaira kushandisa nguva yakawanda yakawana mafuta. Uye pakupera kwezuva rechipiri, vasvika pakuzadzikiswa kwakakwana kwenguva yakatarwa. Asi yeuka kuti iwe haugoni kushandisa zvisina kunaka chikafu ichi chero chipi zvacho. Kana zvisina kudaro, kuneta kunogona kutanga. Zvinogonawo kuitika kuti mutumbi unotanga kunetseka. Zvadaro mafuta anosara achaunganidzirwa "munzvimbo yakachengetwa". Muchiitiko ichi, mutumbi uchapedza musimba wayo mashoma pamutengo wemabasa ayo. Somugumisiro, muviri unogona kurasikirwa nawo.

Ndiko kusaka pazuva rechitatu rokutenderera, kudya kwehydrohydrate kunosvika pakukwirira kwayo. Zvakakosha kuzviunganidzira mumuviri. Asi hazvibviri kudzoza huwandu hwekarasika glycogen mune rimwe zuva. Nokudaro, pazuva rechina chiyero chemakhahydrates, kunyange chichiwa, asi chichiri chizere.

Dzidzira muviri panguva yekudya kumwe

Kuvonga kudya, zvirongwa zvemagetsi zvinowedzera, uye muviri hauna nguva yekuenzaniswa kune imwe caloric system. Uyezve, nekuda kweiyi nheyo, unogona kubvumira basa rekuita. Izvi zvichanyanya kuwedzera inzwi remuviri. Asi iwe unofanirwa kusarudza zuva rakakodzera apo iwe unoda kudzidziswa kwakasimba. Nyanzvi dzakawanda dzinofunga kuti ndeyechitatu. Asi nzira yakadaro inenge isina kururama. Kubva munguva ino uri kutotanga kuzadza muviri nemakinehydrates mushure mekutsanya kwemazuva maviri. Kusimbisa kurovedza kwakanakisisa kutanga kuguma kwezuva rechina. Munguva iyi, muviri unozara nema-carbohydrates uye unogona kuapedza nekuchengetedza, kuchinja mumusasa. Kana iwe uchida kuita zororo rakagadziriswa, iwe unoda kudya kwegluidhydrate. Mukurovedza, izvi zvinokubvumira kuti usaparadzanisa misi miviri, asi, pane zvinopesana, kuwedzera iyo nekushandisa mafuta ekuchengetedza.

Menyu yekutanga kwemazuva maviri

Iye zvino funga mhuka yezvokudya zvakasiyana. Pakutanga, kudya kunofanira kuva kanenge masere pazuva. Mambakwedza, iwe unogona kudya saladhi yemiriwo isina starch, ichiwedzera imwe spoonful yemafuta.

Nekudya iyi iwe unofanirwa kudya zvitatu zvejikisi uye mana squirrels. Pakupemberera kwechipiri iwe unogona kunwa pestine cocktail. Ivhare iyo chete pamukaka wakadekori. Mukudya kwechitatu, idyai mukaka wehuku. Uyewo shandisa rimwe remazambiringa. Panzira yechina, shandisa bhinzi uye chimedu chechipfuwo. Pakudya kwechishanu, idya saladi, zvakafanana newawakagadzirira mangwanani. Uyezve wedzera hove dzehove dhena. Uye nokuda kwechitanhatu, inwa imwechete protein cocktail. Kune avo vasingazivi kuti vanobika sei, tichakuudzai zvino.

Kutanga, tora mazana maviri emakira echechi, mazana mazana maviri emukaka, imwe oatmeal uye wedzera michero yako yaunofarira. Kana uchida, iwe unogonawo kuwedzera zvinonhuwira zvakadai seminamoni. Asi izvi hazvidiwi. Bvisa zvose zvinoshandiswa zvakanaka mu-blender kusvikira rakashata. Ndizvo zvose, cocktail yakagadzirira. Saka, sezvinotsanangurwa pamusoro apa, zvakakodzera kudya mazuva maviri okutanga.

Menyu pamazuva maviri ekupedzisira

Zuva rechitatu rekudya ndiro high-carbohydrate. Nhamba yezvokudya inogumira kune zvishanu. Saka, mangwanani iwe unogona kudya pariji ine mapuroteni matatu. Pachiitiko chechipiri, iwe unogona kuzvibika sekapu yemupunga chero ipi neipi yehuku. Kunyanya chidimbu chechingwa chakakera. Panguva yechitatu yekudya, idya pasta yakasimba. Pachine chechina zvakare mupfuti werisiki yakabikwa uye hafu yeke yakabikwa chicken. Kwemanheru, gadzira zvimedu zvingwa zvechingwa nehove tsvuku dzehove.

Pazuva rechishanu, makhahydrates anofanira kudyiwa mudiki madero. Zvokudya zvinenge zvichange zvisisipo kupfuura zvishanu. Mangwanani, zvibike oatmeal nemafuta akaoma uye matatu squirrels. Chikafu chinotevera chikafu cheprotein chinokwana zvitatu zvechingwa. Ipapo yakabikwa mupunga, chicken fillet nemashizha emiriwo. Munguva yekupemberera kwekupembera, iwe unogona kudya saladhi yemiriwo, mahombe ehove uye zvitatu zvechingwa. Pamusana pekupedzisira, ndoga pestine yeprotein yakakodzera.

Kubatsira uye kusagadzikana

Mazuva mana ezvokudya zvisiri izvo hazvisi dzidziso yakakwana. Nhamba yemazuva inogona kusarudzwa iwe pachako nokuda kwako. Vatambi vakawanda vanotora mazuva mashanu emapurotini, uye mumazuva maviri akapfuura, mutakudza muviri nemakrohydrates. Iwe unogona kuzviita zvakasiyana.

Iko kushandiswa kwezvokudya kune chimwe chinhu chisina mubvunzo chakanaka. Iyo inowanikwa muchokwadi chokuti nehurongwa hwakadaro hwekudya kunovaka muviri huno mupfungwa huri hunoita. Vakawanda vave vari pazvokudya zvakaderera-carb vanoziva kuti vanofanira kusiya zvatinoda zvekudya. Icho, chokwadi, ichiodza mwoyo zvikuru. Uye nekushandiswa kwemaginhaidhyrate, iwe unofanira kutambura kwemazuva mashoma. Ipapo iwe unogona kutenga sweets yako yaunofarira, asi, zvechokwadi, mumwero.

Zvakanaka, uye zvinonyanya kukosha - ndezvokuti kudya kunoshanda zvechokwadi, uye kwete chete kuvarwi.

Kana tikataura pamusoro pekukanganisa, ipapo zvokudya zvakadaro zvinogona kukonzera misoro uye kusuruvara. Uyewo chirongwa chezvokudya BUCH chinogona kukanganisa kukura kwezvirwere zvakasiyana-siyana, somuenzaniso, chirwere cheshuga kana chirwere chemwoyo, itsvo.

Protein system

Zvokudya-kushandiswa kwemapurotini zvinogadzirwa zvinoshandiswa pamutemo wemakhahydrates. Ndicho chete chinonyanya kukoshesa nezvekudya zvine mapuroteni akawanda. Muchidya ichi mune nhamba huru ye amino acids.

Vanobatsira kuputsa mafuta akachengetwa. Kutenda kudya uku, mishonga inova yakanyanyisa uye yakasimba. Asi zvakakosha kuyeuka kuti chizhinji cheproteine zvokudya zvine mafuta akawanda. Saka, unofanira kusarudza michina ine zvishoma zvayo.

Izvi zvinosanganisira nyama yakachena nyama, pasi-calori cheese, mafuta asina mafuta, chicken proteins, mahombekombe ehove yegungwa. Kudya kwakadaro kwakakodzera kune vechidiki vanoita mararamiro akanaka. Vanodikanwa nyama vanozonakidzwa nehutano hwakadaro.

Inotungamirirwa neDukan system

Kudya kwekudya kune chirongwa chekudya, umo imenyu inogona kufungidzirwa kuburikidza nekuzvimiririra. Munhu wese anokwanisa kusarudza ndiro yega pachavo. Asi yeuka kuti unosarudza rudzii rwezvokudya, uwandu hwemvura yakachena inopedzwa zuva nezuva inofanira kunge inenge mabhati maviri. Chikamu chechipiri cheDucane kudya chinonzi alternation. Iyo inowanikwa mune imwe nzira yakagadziriswa yeprotheni uye mapuroteni-zvinomera zvekudya. Chimwe shanduko chinogona kusarudzwa iwe pachako, zvichienderana nemamiriro emuviri. Zuva rimwe rinogona kuva protein yekudya, yechipiri - protein-yemiti. Iwe unogona kutsvaga maviri muviri. Mapepa eDuckan's "Alternating" kudya ndeyezvishoma (vamwe tichakurukura pasi apa).

Munguva iyi, haufaniri kudya zvokudya zvine starch. Chero zviyo zvese, pasta, mbatata, mahesheni ose anoregererwa. Iwe unobvumirwa kudya makomkete, tomato, lettuce, miriwo, karoti uye bheet, asi bedzi mudiki zvishoma nekuda kwehuwandu hwehuga huri muhutano hwavo. Iwe unogonawo kudya zucchini, eggplant. Zvinokurudzirwa kupfeka saladi nemafuta emuorivhi kana pasi-fat-sauces. Paunenge uchibika zvokudya, shandisa gorosi vatsigiri. Inobvumirwa kuwedzera zvinonhuwira kune ndiro.

Michero yeCitrus inogona kudyiwa chero upi zvake. Zvinorambidzwa kudya mazambiringa, mabhanana, avocadhu uye zvimwe zvibereko zve-calorie. Iwe unogona kunwa tiyi, kofi, asi chete pasina shuga. Inorambidzwa zvachose kudya chero mazambiringa akaomeswa. Iwe unogona kuwedzera soy sauce kune salads.

Mukati yechikamu chechipiri chekudya, unogona kuwedzera huwandu hwebhangi kana buckwheat (uyo anoda) kune mafuraji maviri pazuva. Buckwheat inogona kubikwa pamukaka, pamvura kana kuti kungoita mvura. Kana panguva yekudya iwe unonzwa sokuti kuvimbiswa kunotanga, edza kamwe kamwe pazuva kuti udye spoonful yebhanhire.

Nezvokudya, kushandiswa kwezvibereko zvegungwa zvinobvumirwa. Asi iwe haugone kutsungirira navo, kuitira kuti kupera mumuviri usatangi. Nokudaro, hausi kikirogiramu rimwe zuva zvakakwana. Iva nechokwadi chekuisa muhupenyu hwako hwezuva nezuva kufamba kwezuva nezuva kwehafu yenguva.

Kana ukasarudza kudya uku, saka gadzirira kuti iwe uchatora uremu zvishoma nezvishoma. Vanhu vashomanana vanoziva kuti kudya miriwo kunotungamirira pakanonoka mune unyoro mumuviri. Uye mapurotini zvokudya, pane zvinopesana, zvakanaka kuti abvise mvura kubva mumuviri. Panogona kuva nekumbomira zvishomanana mukurema, asi usanetseka. Sezvo mapuroteni nemazuva achanyanya kuwedzera.

Dukan. Zvokudya "Zvimwe": mapoka

Chokutanga, ngatitaurire pamusoro pekuti hove dzakachena dzinogadzirwa sei muTaso muto. Kana uchibika, iwe unoda:

• Nguva yehove yehove;
• 0.5 kg yehove chena;
• Art. A spoonful yeTaso muto uye soy sauce;
• A spoonful of juice juice;
• 0.5 maaspuni we shuga mutezo.

Kugadzirira:

1. Gadzira hove, zvigurwa zvidimbu.
2. Gadzirira marinade. Sakanisa sauces uye juice. Wedzerai musimusi wechinotsiga.
3. Dururirai hove ne marinade. Isa panzvimbo yakanakira kwemaminitsi 60.
4. Zvadaro furaza nekudya. Bika muhvini kwemaminitsi makumi matatu.

Iye zvino chimbofunga imwe nzira. Kukuudza kuti ungagadzirira sei kottage cheese casserole. Kugadzira kudya kwakadaro iwe uchada:

• Two st. Spoons oat bran;
• Mazai mashanu;
• 400 gramu yemafuta asingasviki kottage cheese;
• 100 ml mukaka;
• Koconti shavings for decoration,
• 2-3 maspuniki ezvinotapira zvemuviri.

Kugadzirira:

1. Iparadzanisa mapuroteni kubva kumajinga. Izvozvo hazvizodiwi.
2. Iyo inotsiva gorosi inoputika mumukaka unodziya.
3. Zvadaro sanganai nekugadzirwa kwakagadzirwa uye cottage cheese ne blender. Wopira vatsvene kusvika pamakomo.
4. Mushure mekunyatsopinda mavari muhuwandu hwakazara.
5. Zadzai mold nehukuru. Tumira kuhovheni kwemaminitsi makumi mashanu.
6. Dzokorora chigadzirwa chakapedzwa ne shavings.

Cutlets kubva muzamu rose

Kuramba uchirondedzera mapepa Dukan kudya "Alternation", ngatitaurire pamusoro pekucheka kubva kune rose rose. Kana uchibika, iwe unoda:

• 150 gramu yehutu inoputa;
• Imwe inogona yepiniki salmon;
• Rimwe dza;
• Art. A spoonful of soy sauce;
• Nguva yehove yehove;
• 125 gm tofu.

Kugadzirira:

1. Sakanidza zvose zvinoshandiswa mu blender.
2. Kubva kubva mumukuru wakagamuchirwa kuita bhora.
3. Ika mu microwave kwemaminitsi mashanu.
4. Shumira ne soy muto.

Mazano

Chii chakakosha kuziva kune avo vanofarira Dukan, "Zvimwe" kudya (menyu ichakurukurwa pasi apa)?

Munguva yezvokudya, sezvatave tatoona, inofanira kupedza nhamba yakawanda yemiriwo. Sezvatinoziva, kune zvinhu zvinobatsira mune zvekudya zvakasvibirira. Asi iwe haugoni kugara kwenguva yakareba pavari. Saka, zvinotenderwa kuisa mimwe miriwo kune chero upi hwekushisa kunze kwekusvuta.

Uye kazhinji, munguva yekudya hazvikurudzirwi kuti uwane chero mimwe michina. Iwe unogona chete kubika, kubika kana kubika kune vakaroorana. Zvechokwadi, zvinoda kuisa mutumbi nemabasa mune zvekurovedza. Kana zvisina kudaro, kuora kurasikirwa kuchaitika zvishoma nezvishoma kupfuura zvatinoda. Kana iwe usina nguva yekushanyira imba, iwe unogona kupa nguva yekushingaira mumuviri. Izvi zvinobatsirawo kuderedza uremu zvakanyanya.

NeDucane kudya, hapana mitezo kune nhamba yezvokudya pazuva. Mufudzi wacho uye muvambi wezvokudya ndeyechokwadi kuti kune nguva dzakawanda sezvinodiwa nomuviri. Asi iwe haugoni kudya. Kana zvisina kudaro, iwe hauzorevi uremu, asi uwane.

Mhuka ye BEECH

Takafunga kuti Ducane kudya ndeye "Alternating." Menyu iko zvino inofungidzirwa. Yakayerwa kwemazuva mana. Iwe unogona kuigadzirisa nekuwedzera kana kuderedza mazuva.

Zuva rokutanga. Vegetable. Kwemangwanani kottage cheese. Zvadaro gogoda kabichi nemaseji. Mumasikati iwe unogona kuita maviri masipi. Manheru anobvumirwa kudya chicken nemiriwo.

The 2 nd day. Protein. Kwemangwanani kottage cheese. For dinner, chicken fillet with lean yogurt. Mushure maawa mashomanana, gadzira cottage cheese casserole. Kana manheru, ita ruvara kubva kune salmon uye coderole.

Zuva rechitatu. Vegetable. Porridge iri paunonzwisisa. Anofara saumoni cutlet ane saladhi. Kwemapakati emangwanani emangwanani iwe unogona kunwa tiyi usina shuga neprofiteroles. Nokuda kweperipi inotapira yemanheru nemaseji maviri uye tiyi neprofiteroles.

4 th day. Protein. Mambakwedza, pasi-fat-fat cottage cheese, kofi ine sandwich ye soseji uye cheese. Pakati pezuva iwe unogona kubika nyama dzekunyika uye kushandisa hafu yeitare yeKaffir. Maawa mashomanana akabvumirwa kunwa tiyi nemajasi maviri. Nokuda kwemanheru, muto medu ne sandwich.

Mhedziso

Kunyora, tinogona kutaura zvakanaka kuti kudya kweprotein-carbohydrate alternation (BUD) ndiyo yakanakisisa kune avo vanoda kukurumidza kuora muviri uye kuwana muviri wakanaka wakasimbiswa pasina kunyanya kunetseka mumuviri. Zvakakosha kuyeuka kuti chinokosha chekubudirira ndechekutevedzera zvakasimba kurongwa. Uye, zvechokwadi, kudzidzira muviri kunomiririra.