Abincin Ducan shine keɓaɓɓiyar dabara dangane da tsarin tsari a fili zuwa tsarin asarar nauyi. Sierre na Faransa ya kirkiro Dukan na Faransa, ta zama sakamakon bincike na bincike, da shi ya yi tsawon shekaru 40 da shi ke aiwatarwa. Tsarin wutar da aka gabatar ya haɗa da matakai huɗu: biyu - don rasa nauyi (harin da madadin), biyu - don kada kuyi baya (ya inganta da kuma daidaita nauyi na rayuwa).
An tattara abincin Dukan da daidai da jerin samfuran da aka ba da izini, yayin da za a iya cinye su a kowane adadi don jikewa. Marubucin yana ba da cikakken kwatancen kowane mataki da ƙa'idodi masu mahimmanci, kiyaye wanda ya tabbatar da raguwar raguwar nauyin jiki a cikin ƙayyadadden lokaci. Har zuwa yau, abincin mutum na Ducan a matsayin ɗayan ingantattun hanyoyin don magance kiba.
Ka'idar asarar asarar nauyi wanda aka gabatar da abinci mai gina jiki Faransa shine cewa a farkon jikin an canja shi zuwa abinci mai gina jiki, adadin wanda ba ya da iyaka. Tunda yake aiwatar da narkar da narkar da narkewa fiye da mai da carbohydrates, wannan yana buƙatar ƙarin ƙoƙari da makamashi, wanda aka kashe a kan tanadin kitsensu. Bayan haka, an gabatar da kayan lambu cikin abinci, waɗanda suke wadatar da su tare da fiber da bitamin. A yayin bincike, Pierre Ducan shigar da kayayyaki 100 da aka sanya wa jiki wanda ke da kaddarorin abinci mai gina jiki, amma a lokaci guda yana taimakawa asarar nauyi.
Domin yaƙin yaƙi da ƙarin fam don tafiya da tsari, an rarraba shirin asarar nauyi zuwa matakai masu dacewa, wanda aka tsara don magance wasu matsaloli. Kowane ɗayan matakai yana da halayensa kuma yana buƙatar yarda da wani abinci.
Haka kuma, ga dukkan matakai akwai manyan dokoki:
- Yawan gishiri da aka yi amfani da shi;
- Daidai na bugu mai maye a rana (ruwa, shayi, ganye na ganye) ya zama kusan lita 2;
- An ba da damar furotin don cinye marasa iyaka, a kowane lokaci.
Dukkanin ɗakunan da aka lalata da tsarin abincin na DCAN dole ne a kiyaye shi sosai. Aiwatar da duk wasu shawarwari na iya rage tasirin hanyoyin da ake amfani da nauyi, haifar da saurin dawo da nauyi da ma cutar da lafiya.
Marubucin ikon da ke da aka gabatar da aka lissafta komai zuwa mafi ƙarancin daki-daki, haɓaka tsarin haɗi zuwa tsarin asarar nauyi. Wannan ita ce bambancin hanyar: Wurin wuce haddi yana tafiya mai kyau da har abada.
Tsarin iko na musamman wanda likita yana da fa'idodi da yawa:
- Yana ba da asara mai saurin hasara, musamman a farkon matakin, wanda ke ƙaruwa da motsawa;
- Yana ba ku damar cin abinci mai amfani da lafiya don abinci;
- Ya sa ya yiwu a bi shi da abincin da aka kafa ba wai kawai a gida ba, har ma a wurin aiki ko tafiya;
- Ba ya buƙatar ƙididdigar adadin kuzari, baya sanya ƙuntatawa akan rabo da cin abinci.
Duk da irin wannan fa'idodin Faransawa, abincin Faransawa na Faransawa ba shi da wasu rashin nasara. Dukkansu suna da alaƙa da ƙara yawan furotin, sabili da haka, lokaci ne kawai "lokaci, da kwanakin furotin a wasu matakai, da aka danganta da lokacin" harin ".
Rashin daidaituwa na irin abincin da aka haɗa:
- Wadanda suka wuce kishin furotin a cikin abinci wanda ke haifar da karuwar kaya akan dukkanin gida, musamman kodan, da jijiyoyi, da kuma ke haifar da karuwa cikin cholesterol;
- Rashin isasshen fiber, wanda ke haifar da maƙarƙashiya, rikicewar microflora na hanji da sauran matsalolin na gastrointestinal.
Rashin daidaituwa na tsarin DCAN na iya zama mahimmanci idan duk shawarwarin marubucin ba a lura dasu da amfani da shi ba bisa ƙa'ida ba. Dr. Ducan a fili yana nuna cewa ya zama dole a canza zuwa tsarin abinci na abinci kawai a ƙarƙashin kulawar kwayar cutar dabbobi, wanda ke da alaƙa da wuce haddi kwarare na dabbobin cikin jiki. Wannan ya kasance mai rarrafe tare da rikitarwa mai mahimmanci, da farko wata take keta metabolism na carbohydrate metabolism wanda ke faruwa saboda rashi insulin. Idan ba a gano irin wannan karkacewa a cikin lokaci ba ta hanyar wucewa nazarin talakawa, canje-canje da ba a bayyana ba na iya faruwa cikin jiki.
Don rage tasirin cutarwa, daukacin abincin dole ne a cinye shi don isasshen adadin ruwa, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin da aka lalata daga jiki, wanda zai cire ragowar furotin daga jiki, wanda zai cire ragowar furotin daga jiki, da kuma ma'adinai-ma'adin-ma'adinai na bitamin. Bugu da kari, yana da matukar muhimmanci a lura da contraindications ga kowane mataki na abinci.
Bayan an yanke shawarar rasa nauyi tare da abincin Ducan, ba za ku iya canzawa nan da nan ga ƙuntatawa ba. Don cimma sakamakon da ake so kuma a lokaci guda ba don cutar da lafiyar ku ba, ba don warwarewa ba yayin asarar da kanta. Don yin wannan, kuna buƙatar tuntuɓi likita, haɓaka haɓakawa ga kanku da kuma shigar da tsarin abinci.
Tattaunawa ta likita
Kamar kowane abinci, tsarin asarar hasken ducan yana damun jiki. Sabili da haka, kafin farawa, ya zama dole a sha gwajin likita a bangarorin da ke zuwa:
- Sanya duban dan tayi don bincika yanayin gabobin ciki, da farko kodan, hanta hanta;
- Sanya gwaje-gwajen asibiti na jini da fitsari, sakamakon wanda ya tabbatar da rashin hanyoyin cuta.
Abincin Ducan shine furotin mai yawan furotin kuma yana ba da babban adadin furotin, wanda yake ba da babban hanta, kodan, tasoshin jini. Don haka, a gaban mafi ƙarancin ƙarancin keta a cikin aikin waɗannan jikin, wajibi ne a waye wannan hanyar.
Gwajin lafiya da bin ra'ayin lafiya da bin ka'idodin za su guji mummunan sakamako mai alaƙa da tsarin wutar lantarki na musamman. Kuma la'akari da nawa shirin Ducan ya yi, wanda aka ɗauka ɗayan hanyoyin da ya fi tsayi, ya zama dole don sarrafa yanayin lafiyar ba kafin lokacin da yake lura da shi ba.
Abincin furotin sosai yana ƙara yawan cholesterol da kuma tsarkakakkun, yana ƙara gwajin hanta. Don lokacin gano abubuwan karkara, ya zama dole don ɗaukar gwajin jinin halittar kowane wata, kuma idan ana gano wani cin zarafin, nan da nan, a hankali da kuma ba wanda ya gama cin abinci. Bayan haka, ya fi kyau zaɓi wani zaɓi don rasa nauyi kuma yana da kyau a yi tare da abinci mai gina jiki. Idan hanyar Ducan ta dace da duk sigogi, mataki na gaba ya zama ci gaban motsawa bayyananne.
Ci gaban dalili
Domin ƙuntatawa a cikin abinci mai gina jiki da canji a cikin abincin ba ya haifar da rashin jin daɗin tunani, kuna buƙatar samun kyakkyawan abin da ake so don samun sakamakon da ake so. Don yin wannan, marubucin dabarun yana bada shawara ga irin waɗannan dabaru:
- Sayi wani abu mai kyau da tufafi da girma ƙasa da lokaci-lokaci gwadawa, ƙoƙarin "" ƙoƙarin "a cikin riguna ko jeans;
- zo da kyaututtuka masu ban sha'awa ga kowane nasara;
- Nemi tallafi daga membobin dangi don kada wani bukatar shirya jita-jita ta haramta.
Hakanan, don haɓaka haɓakawa, zaku iya pre -purchases wasu samfuran da suka wajaba don rage cin abinci. Ba dukansu da aka saya ba ne a cikin shagunan da talakawa, kodayake daga cikin jerin waɗanda aka yarda suna kan siyarwa kyauta. Amma duk cikin shirin zaku buƙaci wasu - ƙarin samfurori kayayyaki, da haka -called yana ƙara, wanda zai zama abin da ya fi kyau, tunda zasu inganta rage cin abinci.
Sabili da haka, yana da kyau a sayi irin waɗannan abubuwan "m" samfuran "a gaba:
- puddings (alal misali, dr. eturker);
- Scrotor (Stevia);
- Balsamic vinegar;
- Syrows Syrups;
- koke koko;
- Gluten;
- 'Ya'yan marmari;
- ware (soya, magani);
- Agtar-Agaar;
- Lapson Shiramaki.
Yawancin samfurori daga wannan jerin za a iya siya a cikin shagunan kantin kan layi na musamman, tun kafin yin oda.
Bugu da kari, don bunkasa motsawa mai karfi, wanda ya isa ya yi tunanin wadannan canje-canje masu kyau a rayuwa da zata faru bayan daidaituwar nauyi.
Shiga abinci
Don rage haɗari mai yiwuwa a cikin tsarin abinci mai gina jiki, yana da mahimmanci don shiga a hankali:
- A cikin makonni biyu, rage adadin sukari da gishiri wanda aka cinye, tunda a farkon zamani "da wuya, da wuya, bi da bi);
- A hankali fara maye gurasa da SDoba tare da waina ko sauran samfuran da aka bayar da shawarar;
- Yi bita da tsarin shayar ku, yana ƙara adadin ruwan da aka bugu a kowace rana zuwa lita 1. 5-2.
Hakanan ya kamata a lura cewa hanyar da aka gabatar na buƙatar wasu farashin kuɗi don sayen sabo da babban nama, kifi, da sauran samfuran da suke wajabta don haɗawa a cikin abincin.
Abincin Ducan shine tsarin abinci mai gina jiki, a kowace matakai waɗanda wasu ayyuka, bin takamaiman ka'idodi da amfani da kayan abinci masu dacewa ana bayar da su. Sakamakon karshe na rasa nauyi kai tsaye ya dogara da ingantaccen yarda da duk shawarwarin.
Hanyar abinci ta Faransa ta ƙunshi matakai 4, kowannensu yana da bambance-bambancen nasa kuma ana yin shi ne kawai bayan ƙarshen wanda ya gabata:
- Matsayi na 1 - "Kai harin", mafi guntu cikin sharudda, an tsara shi ne don kunna metabolism da saurin fara daga tsarin asarar nauyi;
- Mataki na 2 - "madadin" ("Cruise"), babban sashi a lokacin da akwai asirin kai tsaye;
- Mataki na 3 - "Consolidation" ("Consolidation" ("Consolidation"), lokacin jaraba na jiki zuwa sabon jihar da tsarin abinci mai gina jiki, a lokacin da sakamakon yake da shi;
- Mataki na 4 - "Sipilization", kashi na ƙarshe na abincin yau da kullun, wanda aka ba da shawarar bi da rayuwarsa gaba ɗaya don kula da sakamakon.
Bayan bin tsarin tsari, lura da jerin duk matakan abincin da zai iya cimma sakamakon da ake so ba tare da cutar da lafiya ba.
<3> Nawa neTsawon lokacin dukkan matakai na Dukan shirin akalla gwargwadon yawan karin fam, da sigogi na mutum, da halaye abinci, da kuma salo abinci. Don ƙayyade nawa kowane mataki zai ƙarshe, kuna buƙatar amfani da kalkuleta na musamman. Wannan shirin yana ba ku damar lissafin nauyin da aka ɗauka ba cikakke bane ga mutum (bisa ga ka'idodin gabaɗaya), amma daidai ne ga jikinsa, shekaru, fasalin tsarin mulki.
A kowane hali, tsawon lokacin kowane matakai an ƙaddara shi la'akari da ka'idodi masu zuwa:
- "Kai hari" - Bai kamata ya wuce kwanaki 10 ba;
- "Cruise" - ya ci gaba har zuwa nauyin da ya dace yana kaiwa (yawanci 7 days ga kowane ƙarin kilogram);
- "ConsoliDation" - Tsawon lokacin an ƙaddara ne daga lissafin: kwana 10 ga kowane agogon kilogram.
Karshe na karshe "Tsara" ba shi da ƙuntatawa lokaci kuma mafi kyau idan an kiyaye shi duk rayuwarsa.
Daidai nauyi shine dalilin abincin na DCAN, wanda yakamata a cimma shi ba tare da nuna wariya ga lafiya da yanayi ba. A cikin dogon lokaci, wannan nauyin zai buƙaci kiyaye shi ba tare da ƙoƙari da ƙuntatawa ta musamman a tsawon rayuwa ba.
Daidai nauyi yana yin la'akari da bayanin wani mutum shine manufar hanyar. A kan tushen sa, mutum ne na asarar nauyi a kowane mataki an tattara.
<3> Abin da za a iya ci
Kamar kowane abinci, hanyar Pierre Ducan ya dogara da amfani da samfuran da aka ba da izini da kuma watsi da haram. Babban fa'ida shi ne cewa ka'idojin jita-jita sun yarda da jerin jita-jita da ka'idodi mai yawa kuma yana ba ku damar yin menu na dabam.
Ya yarda samfuran
Wani muhimmin bangare ne na Hanyar DCAN ɗin shine jerin abubuwan 100, waɗanda 72 masu tsabta ne don amfani da kayan lambu mai tsabta, waɗanda aka ba su sannu-sannu a hankali zuwa menu, farawa daga "jirgin ruwa".
An gabatar da jerin izini na samfuran samfuran a cikin tebur:
Komai ya nuna a teburin za a iya amfani da ƙuntatawa ba tare da ƙuntatawa ba - a cikin kowane adadin da ya zama dole don jikewa.