Wani masanin ilimin saci ne ba wai kawai bayyanar baho, har ma lafiya ga mai bayyanar bayyanar. Ruwan abinci na cin abinci na DCANS ya yarda samfuran samfuran da zai rage nauyi, amma kuma zai taimaka wajen kula da hoton da ake so a alamar da ake so. Hanyar hanya ta dogara ne da amfani da abincin furotin. Bayan wuce duk matakan, abincin yana juyawa zuwa menu na yau da kullun, wanda ke ba da bayyanar sha'awa ga tsufa mai tsufa.
Fasali na abincin
Mafi yawan abincin da ke zaune a Faransa, Pieri Pierre Ducan na shekaru hudu sun kirkiro da asarar asarar nauyi wanda yake samuwa ga kowane mutum. Asalin abincin DUKAN - An ba da izinin samfuran samfuran da za a kashe ta hanyar matakai. Abu ne mai sauki don cimma sakamako mai nisantar da abinci a cikin abinci na yau da kullun na abinci tare da ingantaccen kayan adon abinci da mai abinci.
Lokacin dafa menu na yau da kullun, yin la'akari da samfuran, likita ya yarda, ba shi yiwuwa a rasa nauyi a cikin ɗan gajeren lokaci. Asarar nauyi mai laushi ya ba da tabbacin m sakamakon shekaru. Abincin na Ducan ya ƙunshi babban jerin samfuran da aka ba ku damar yin fama da fama da yunwa a cikin matakai huɗu da rasa nauyi.
Matakan farko na farko ana nufin asarar nauyi mai nauyi, na uku da na hudu - a amsawa sakamakon. Mafi kyawun rabo daga sunadarai, mai da carbohydrates yana sa jiki yayi aiki ta sabuwar hanya, kawar da kayan aikin da ba dole ba. Yarda da duk shawarwarin shahararren shahararren zai zama mabuɗin zuwa kyakkyawan sakamako.
Abubuwan da aka ba da shawarar
Matakai hudu na abincin Milan sun haɗa da samfuran a matakai. A kowane lokaci, ya isa ya yi amfani da samfuran da aka ba da shawarar don wannan lokacin. Jerin yana da girma, dukan nazarin dalla-dalla game da aikin kowane akan tsarin rasa nauyi. Tsakanin kansu, ana iya haɗe samfuran, amma bi a ga shawarwari don takamaiman matakin huɗu na huɗu.
Godiya ga masu siyar da samfuran da aka ba da izini, nauyi asara yana da m. Rashin kwanciyar hankali na yunwar koyaushe yana rage haɗarin hutu kuma yana sa ka kalli zabi na samfuran a cikin sabuwar hanya.
Mataki na 1: Kai hari
Babban asarar nauyi yakan faru ne a farkon tsarin abinci. Products daga Jerin da aka tattara don wannan lokacin dauke da babban adadin furotin. Kin amincewa da carbohydrate da mai abinci abinci yana ba da gudummawa ga asarar nauyi mai nauyi. Abubuwan musayar kuɗi sun fara yin aiki da sauri, sabili da haka, mafi yawan kiloi na kilo-kilo-kogin ana iya rasa su a ɗan gajeren lokaci na farkon.
Matsakaicin adadin ranakun da aka ba da shawarar don furotin menu ba sama da kwana goma. Daga 2 zuwa 5 ana iya rasa idan kun maimaita ranar furotin daga 3 zuwa 5 sau. Nawa kuke buƙatar kasancewa cikin kashi na farko, kowane mutum na iya tantance daban-daban don kansa. Yawan kwanakin daidai gwargwado ga adadin kilogram ɗin da kake buƙatar kawar da shi. Ba'a ba da shawarar wuce lokacin kwana ɗaya, furotin furotin suna haifar da cututtukan ƙwayar naman alade ba.
Abincin Dynakkan: harin - Jerin da aka yarda da samfuran:
| Suna | A yarda | Hananne |
| Nama | Veal, Turkiya, zomo, kaza. A kashe mai yiwuwa ne, amma da wuya. Low -fat naman alade daga nama da ke sama. | Goose, duck. |
| Kurin kwai | Furotin | Gwaiduwa |
| Kifi | Kifi na kowane iri, kowane nau'in abincin teku a cikin Boiled, stewed, gasa da aka gasa ba tare da mai ba. | Abincin gwangwani, kyafaffen, gishiri |
| Kayayyakin kiwo | Yogurt, keefir, madara albasa 1% cuku 5% cuku | Milk, Kefir, madara gasa daga 2.5%, gida cuku 9% |
| Abin sha | Kofi na Diary ko Abin sha | Ruwa mai ruwa, shayi mai dadi da kofi |
| Mai | 1 teaspoon man zaitun kowace rana don inganta motoshin ciki | Sunflower, kirim |
| Kayan yaji | Cloves, Basabi, mustard, ginger, curry, kirfa, coriander |
Oat Bran an haɗa cikin abincin yau da kullun, wanda zai gyara ƙarancin fiber da inganta narkewa. Yawarwara - gram 30 a rana.
Stage No. 2: Sauyawa
A karo na biyu na abincin Dyan, an gabatar da kayan lambu na kayan lambu a cikin abincin da aka ba da izini. Lokaci mafi wuya yana baya, amma yana "jirgin" wanda babban so ya gama rage cin abincin ya bayyana. Tarihi don ci gaba na iya zama mafi nauyi a cikin kwanakin farko da sha'awar kusanci da hoton da ake so.
Tsarin Kayayyaki Duyan (da aka ba da izini) ya haɗa da jerin abubuwan tattara bayanan farko don matakin farko carbohydrates tare da ƙarancin glycemic index. Wani abin da ake bukata shine amfani da lita 1.5 na tsarkakakken ruwa kowace rana da flakes daga hatsi a cikin adadin 3 tablespoons kowace rana ba tare da hutu ba.
An sami abincin Ducan a matakin da aka maye gurbin samfuran a cikin tebur:
| A yarda | Hananne |
| Barkono Bulgaria | Dankalin Turawa |
| Dill, alayyafo | Hatsi |
| Radis, turnip | Taliya |
| Seleri, asparagus Kokwamba, tumatir |
Peas, wake |
| Zucchini, eggplant | Samfuran Gasa |
| Kabeji | Zaitn |
| Kabewa | Lentils |
| Albasa, faski, Dill, salatin kore | Avocado |
Mataki na biyu na iya wuce daga makonni 2 zuwa watanni da yawa, gwargwadon sakamakon da ake so. Babban ma'aunin ana zubar da rabin abincin ducal, lokacin da kawai furotin kayan ado da kayan lambu an haɗa su cikin jerin izini.
Matsin ma'anar menu ɗaya:
- Karin kumallo: cuku gida lokaci tare da karancin yogurt; tsine daga oatmeal; Tean Green Green
- Abincin rana: kayan lambu na puree da aka yi da kabeji masu canza launin launuka, tumatir, zucchini ba tare da gishiri ba; Boiled kifi, ruwan kabewa ruwan sha
- Labaran Sprack na yamma: Kayan Kayan Kayan lambu tare da kwai
- Abincin dare: alayyafo na alayyafo, 0.5% kefir
Gwamnatin pancake daga oatmeal:
- 2 tablespoons na oatmeal zuba karamin adadin ruwan dumi
- Doke kwai kwai da gishiri kadan
- A hankali gabatar da taro na furotin zuwa hatsi
- Zuba mai ɗan mai a kan tanda preheated
- Rarraba kullu a cikin kwanon rufi kuma toya a cake na minti 3 a kowane gefe
Mataki na 3: Ingantaccen
A karo na biyu da rabi na rage abincin Pierre duk, 'ya'yan itatuwa, karamin abinci ana ƙara zuwa samfuran da aka yarda. Babban adadin nauyi yana faɗaɗa, aikin lokacin da aka biyo baya shine riƙe nauyin jiki a matakin da aka cimma.
Abincin ya kasance mai rarrafe tare da isasshen adadin ruwa. Za'a iya cin abinci ko ƙara zuwa jita-jita. Na farko kwanaki 6 na mako na menu an hade la'akari da dukkanin samfuran da aka yarda a wannan matakin, da wata rana, likita ya bada shawarar Alhamis, bar likita ya bada shawarar yin la'akari da ranar Alhamis, tafi tare da ranar furotin. An ƙara ƙarin tebur zuwa samfuran da aka ba da izini a baya.
Abincin Dyukan: Tawalin samfuran da aka yarda a cikin gyara lokaci:
| Suna | An ba da izini samfuran, Nasihun Amfani | Hananne |
| Burodi | Rye, daga hatsi gaba ɗaya, ba fiye da 50 g kowace rana ba | Farin gurasa, sdoba |
| 'Ya'yan itatuwa | Komai sai an haramta, ba fiye da 250 g kowace rana ba | Raisins, Banana, Cherry, 'ya'yan itatuwa bushe |
| Cuku | Hard, mai kitse kasa da 25%, 35 g kowace rana | Mai iri |
| Gungun mutane | Buckwheat 210 g, shinkafa 100 g | Semolina |
| Dankalin Turawa | Babu fiye da 150 g kowace rana, ana ba da shawarar da aka yiwa son jiƙa don cire sitaci |
Mataki na 4: Tripilization
Mataki na huɗu na abincin na Ducan ya haɗa da cikakken jerin samfuran da aka ba da izinin daga matakai uku na baya. A wannan lokacin, babu bukatar shirya ranar furotin. Abincin duk kwanakin mako yana da kayan lambu, 'ya'yan itatuwa, hatsin rai, abinci mai gina jiki. Babu wani abin da ya haramta kanku daga wannan jeri, kawai don iyakance lambar zuwa ƙananan rabo.
Kashi na huxu ba ya bin manufar rage nauyi, babban aikin kiyaye nauyi a wannan matakin. Yawan kwanakin da ba iyaka ba iyaka ba, sabili da haka, zaku iya bi irin wannan menu duk rayuwar ku, wani lokacin kyale kanku menu mai ban sha'awa.
Motsa jiki
Don cimma nasarar saurin nauyi a lokacin abincin Pierre Duk da haka, yakamata a biya ta musamman ga ayyukan mota. Yin abubuwa masu sauki, tafiye-tafiye na yau da kullun da keke da keke zai iya shafar lafiyar lafiyar da ta bayyanar da nauyi mutum mai nauyi.
Wani hoto mai dacewa zai samar da tafiye-tafiye zuwa dakin motsa jiki. Kuna iya ma'amala da sau 3 a mako. Yi amfani da kowane dama don hana safarar sufuri. Rage nauyi zai faru a cikin saurin sauri idan ana ƙona adadin tsoka, da adadin kuzari da sauri, rarrabe adibas.
Ƙarin shawarwarin
Kafin ka fara bin abinci na Ducan, kuma ka bar samfuran da aka halatta a cikin abincin yau da kullun a cikin matakan, ya kamata ka nemi likita idan cututtukan yanayi na zamani.
Abin da contraindications na iya haifar da asarar nauyi bisa ga hanyar da ta dace da abinci mai gina jiki:
- Gazawar zuciya
- Cututtukan jijiya
- Pathology na urinary tsarin, gazawar na jiki
- Take hakki na aikin musculoskeletal tsarin
- Ciwon diabet
- Cututtukan thyroid
- Misalai
- Rashin lafiyan halayen
- Lokacin begend da ciyar da yaro
- Shekaru har shekara 18
Idan an sami nasarar cin abincin Ducan a aikace, a nan gaba aikin mawuyacin aiki shine kula da nauyin da aka samu saboda dogon aiki akan kai. Don kula da kyan gani na dogon lokaci, ya kamata ku bi ka'idodi mai sauƙi:
- Abincin sau da yawa a cikin ƙananan rabo, m zuwa shawarar abincin abinci mai gina jiki Faransa
- Sha ruwa mai tsabta na akalla kwalaben lita biyu a kowace rana
- Yana da amfani don iyakance abinci mai abinci sau ɗaya a mako don saukar da jiki: yana iya zama mai kariya, samfuran m, buckwheat kayayyakin, buckwheat kayayyakin
- Matsa da kansa, kar a yi amfani da motoci, zo da aiki mai aiki
- Yi amfani da tablespoons 3 na bran
- Wasa wasanni, murmushi sau da yawa