Ducan abinci na kowace rana: Menu, girke-girke, Sakamako

Akwai shirye-shiryen asara na musamman da yawa. Ofaya daga cikin mafi inganci kuma sanannen shine makircin da aka bayar da kayan abinci mai gina jiki na Faransa. Yana ba ku damar jefa yawancin nauyin a cikin mako na 1, ba tare da iyakance kansa ba. Godiya ga abincin DCAN, yana yiwuwa a rasa nauyi ba tare da fallasa jiki zuwa matsanancin damuwa ba.

Asalin abincin Ducan

Fasaha, ta kunshi matakai da yawa, an inganta shi da Faransa - P. Decan. Ya yi magana da ita kamar haka: "Ku ci da ɓoye." A magana ita ce asalin abincin Ducan.

Abincin abinci yana ba da damar amfani da adadin samfuran da yawa. Suna da zuciya, amma ƙananan -Calorie. Godiya ga wannan, jiki bai gaji ba. Ka'idar ita ce amfani da furotin tare da kusan cikakkiyar kin amincewa da carbohydrates, kitsen mai. Abun da aka rage na Ducan zai zama cikakken bayanin ƙarin.

Akwai cin abinci na hasken Ducan "Lesanka". Yana da ladabi, yana taimakawa sauke zuwa kilogiram 7 a mako.

Ka'idodin yau da kullun

Ka'idar za ta yi tasiri kawai batun dokoki masu zuwa:

• Kula da tsarin sha - cinye 2 lita na ruwa kullun (ma'adinai, ruwan sha ba tare da gas ba, chicory, shayi, infusions akan ganye);
• Cook abinci ba tare da mai ba, mayonnaise;
• Aiwatar da hanyoyin da yawa na magani mai zafi;
• Rage yawan gishirin, amma amfani da kayan yaji, ajiye kaya daga ba shi izini;
• Ku ci wani yanki na oat bran yau da kullun;
• yi caji.

Kuna buƙatar shirya don abinci mai gina jiki a cikin Ducan. Wadancan. Yi shawara tare da likita, saboda akwai al'adun.

Yan fa'idohu

Ducan abincin yana da fa'idodi:

• Zaka iya samar da abinci daban-daban, yanke shawara lokacin da kuma yadda ake amfani da samfurori;
• Idan ka bi shawarwarin, an tabbatar da sakamakon;
• Tabbataccen sakamako ne m a cikin matakin farko;
• Abu ne mai sauki mu bi kowane wuri saboda samfurori daban-daban;
• Za'a iya cinye abincin furotin a kowane adadi ba tare da lissafin adadin kuzari ba;
• Akwai girke-girke da yawa da aka ba da izini ta hanyar dabarar (har da kayan zaki);
• Bayan kammala, nauyin nauyi baya dawowa idan kun ci daidai.

Abinci mai cin abinci yana da amfani ga jiki. Godiya ga wannan da ingantaccen sakamako, yana cikin bukatar a cikin rasa nauyi.

Aibi

Babu raunin:

• A cikin kwanaki na 1, rushewar ya faru. Wannan ya faru ne saboda tunanin mutum na tunani na zahiri (matakin jikin mutum na acetone yana ƙaruwa, yawan bitamin yana raguwa).
• Dabarun Faransa yana haifar da maganin zafi. Don shirya don rashin -Lowa, wannan na haifar da kin cin abinci.
• Mutum ba zai yiwu ba. Wannan na iya zama matsala: Zai yi wuya a zabi menu.
• Tare da jaraba zuwa Sweets, baƙin ciki zai fara, saboda ba za a iya cinye shi ba.

Wani muhimmin mahimmanci shine cewa barasa a kan abincin Decan an haramta. Bai zama mara wahala ba idan akwai bikin tare da giya.

Ducan Abun Jirgin Sama

Abincin Ducan lokacin yana da hudu. Matakan Farko sun yi nufin asarar nauyi, na 3 da 4th-a ci gaban al'adar sabon taro.

Harin lokaci

Babban nauyin ana sake saitawa, kuma jiki ya fara sake gina sabon tsarin mulki. Yawan lokaci ya dogara da abin da Ruwan abinci na Ducan a ƙarshen ya kamata ya kawo. Yadda za a lissafta tsawon lokacin: Misali, idan aikin shine a rasa nauyin kilo biyar, za'a iya rarrabe shi kamar kwanaki. Idan kana son rasa nauyi ta 5-10 kg-biyar, 10-30 kg-daya da rabi na mako.

Kuna iya cin nama mai ci abinci, ƙwai, kifi, ƙarancin -calorie dairy da kayan abinci mai narkewa. Me yasa daidai gina abincin abinci:

• Jikewa mai sauri;
• Ana ciyar da adadin kuzari kan ƙayyadaddun;
• Sunadarai suna ƙona kitse, ba tsoka ba.

Kuna iya kunna mustard, kayan ƙanshi, albasa, kayan zaki na wucin gadi, ƙananan -callorie koko, broth cubes, groike na haske. Babban abinda ba shine overdo shi ba, wannan na iya haifar da hanzarta hanyoyin tafiyar matakai.

Kowace rana kuna buƙatar cinye 1.5 tablespoons na oat bran. Hakanan ya zama wajibi don yin tafiya na akalla minti 20.

Sauyin Lokaci

Bayan da ake farawa mai gudana, ya zama dole a kula da ƙarin asara cikin nauyi. Mataki na abincin abincin na Ducan "ana buƙatar tafiyar jirgin ruwa don wannan. A karshensa zai yuwu a cimma sakamako mai mahimmanci, idan ba ka ci da dare ba kuma ka san samfuran samfuran kafin a kwanta kafin a kwanta, wanda kuma ya kamata a watsar da shi.

Wajibi ne ga musayar furotin da kwanon kayan lambu da furotin don 0.5-6 watanni. Tsawon lokacin yana shafar kilogram nawa kuke buƙatar jefa.

A kan kwanakin furotin, abincin yana kama da "harin". A lokacin furotin-lambu, sun haɗa da kayan lambu guda 28. Amma cikakkiyar watsi da dankali, masara, avocados, Peas, zaituni, ana buƙatar zaituni. Kuna iya cin abinci har sai jin jikina ya zo. A cikin jita-jita, ba mai, ba mai, amma ƙwayar tsoka ya ƙone.

Wani yanki na bran ya karu zuwa cokali 2. Don horo, rabin sa'a an ba shi.

Addinin Lokaci

A mataki na abincin na Ducan, "Gyara" nauyin yana daure, amma sakamakon yana buƙatar gyara. Idan wannan ba a yi ba, jikin zai fara tara mai sosai. Wajibi ne a maimaita abincin madadin cikin kwanaki 10, amma tare da karamin canji: ƙara 'ya'yan itace ko gilashin berries, 50 g cuku tare da kalori na har zuwa 4%.

"Abincin" Abincin na Ducan ya kasu kashi biyu. A cikin lokaci na farko a mako, zaku iya cin kayan lambu sitacil, shirya "idi". Wannan yana nufin amfani da kowane samfurori, gami da abinci mai sauri, Sweets. A lokacin kashi na 2, zaku iya ci iri ɗaya, amma 2 p. A cikin kwana bakwai. Amfani da kullun 2.5 tbsp. l. bran. Sanya horo aƙalla minti 30.

Tsarin lokaci

Ya ci gaba har zuwa lokacin, har sai kuna son samun mai. Ba ya nuna halakarwa, kawai bin diddigin dokoki ne kawai.

Yi la'akari da 3 tablespoons na bran yau da kullun, sha 2 lita na ruwa, shiga cikin dacewa. Sau ɗaya a mako akwai abinci mai gina jiki kawai daga jerin izini.

Girke-girke abinci na Ducan don kai hari

Ducan Abun-Products Santsunge a cikin magani mai zafi. Kuna iya amfani da girke-girke da aka gabatar a ƙasa.

Chopping Choping

Mataki -Be -by -Finp shiri:

1. 500 g na minced nama lokacin, gishiri.
2. Cire wa wuri.
3. Tsoma su a cikin bran, sannan a cikin qwai qwai.
4. Soya amfani da 1/2 tsp. mai.

Za a iya shirya yankakken a cikin jinkirin mai dafa abinci ta amfani da shirin "burging".

Kaza miya

Mataki -By -Be -Be -Sep tsari:

1. Yanke farin naman kaza, jefa a cikin ruwan zãfi.
2. Zuba 30 ml na babban-juna soya miya.
3. Lokacin da aka dafa kaza, zuba ƙwai 1 tare da ƙara rogara, dafa don wani 5-7 minti.
4. Bayan kashe kututture, zaku iya jefa ciyawa.

Kafin amfani, miyan ya kamata ya fito da minti 30.

Salatin kifi

Ruwan rage cin abinci na DCAN:

1. Tafasa wasu ma'aurata biyu da 0.2 kilogiram na kifi.
2. Niƙa kayan masarufi.
3. Fr da ganye, swan kadan yanke kron sanduna.

Gishiri da tasa kanta ba da shawarar. Kuna iya sanya gishiri a cikin kifi lokacin dafa abinci.

Omletter mirgine

Girma girke-girke, kamar yadda yake ne bran a kan abincin Ducan:

1. Sanya kwai a kopin madara.
2. 2 tbsp. l. Cika bran tare da cakuda.
3. Sanya waina, toya daga bangarorin biyu.
4. Kunsa tare da ko ba tare da cika.

Don yaudara, zaku iya amfani da DUKanovsky mayonnaise.

Falle ko cika

Shiri:

1. Mix 2 qwai, 100 ml na keefir, 6 tbsp. l. Bran, marufi na yisti.
2. Sanya wasu kayan yaji.
3. Bar cakuda na minti 60.
4. Zuba cikin siffar.
5. Kuna iya barin keken kifaye ko sauke cika.
6. Lokacin da kullu ke browned, cire, bari sanyi.

Don ɗaukaka a cikin kullu, zaku iya ƙara tsunkule na lalacewa ko yin burodi.

Steam cheaps

Haske na gida kayan zaki a kan abincin Rukunu:

1. A cikin 0.2 kilogiram na cuku gida, karya biyu daga qwai, saka 2-3 tbsp. l. Brashed bran, gishiri, Scrrone.
2. Dama, zuba a cikin molds.
3. Rike a cikin tukunyar jirgi na biyu na minti 40. Ko a cikin jinkirin mai dafa abinci a gaban shirin da ya dace.

Ana shirya charesons a cikin tanda, amma sai a kori kofuna zasu juya.

Lemon kek

Yadda za a dafa:

1. Grate Citrus, Mix tare da 3 yolks da tsunkule na Sugar-wucin gadi.
2. Sanya cakuda a cikin wanka wanka.
3. Yi ƙaura, jira har sai ya yi kauna, sanyi.
4. Beat sunadarai 3 zuwa lokacin farin ciki kumfa, zuba a cikin cakuda.
5. Zuba cikin siffar, wuri a cikin tanda zuwa ɓawon burodi na ruwa.

A tasa zai zama kayan zaki na ban mamaki don rashin rasa nauyi. Yawancin girke-girke tsarin ducan ba su yi amfani da su ba kamar yadda rasa nauyi ba, har ma don kula da iyali duka. Menu a cikin lokaci na inganta da kuma karfafa gwiwa musamman shahara musamman.

Ducan abinci menu na kowace rana

Yi la'akari da menu a rana.

Menu na yanzu "Harin" na rage abincin Ducan na kowace rana

Menu "harin" na mako guda, Litinin:

• 1st amfani da abinci - omelet tare da kofin chamomile decomiltion;
• 2Ku da abinci aka yi da zaren,
• 3rd-cuku;
• 4th-kifi.

Talata:

• Karin kumallo - Ham, kwai;
• amfani da abinci na yau da kullun - 1/2 kaza na nono;
• abun ciye-ciye - Kefir tare da Bran;
• Amfani da abinci maraice shine lemun tsami.

Laraba:

• Yawan abinci na safe - ciyawar koko, koko;
• Dayakin rana - ragowar rabin nono;
• Snacks na bazara - Fermented Bran;
• Maraice - naman sa steak.

Alhamis:

• Karin kumallo - cuku cuku taro, radar burodi;
• Cin abinci na 2 na abinci na abinci;
• Snows - yogurt;
• Abincin maraice shine nama.

Jumma'a:

• Abincin safiya - qwai scrambled qwai, sanwamba sanwich, abin sha;
• rana-1st tasa na kifi;
• Da yamma abun ciye-ciye - madara, ziyaye tare da bran;
• Maraice - madaurin kaji tare da namomin kaza, keefir.

Asabar:

• 1st abinci-qwai, madara gasa mai;
• 2nd-kifi cutlet, yogurt;
• 3Kird-Kefir, da bran;
• 4-Mussel.

Lahadi:

• Morning - rounderet;
• rana - kaza miya;
• ciyawar bazara ta yamma - yogurt tare da bran;
• Maraice salatin da kifi ne.

Jerin samfurori da ba tare da abinci ba, abincin teku da kifi (ciki har da abinci mai ƙanshi), ƙwai (har zuwa 2 yolks a kowace rana). High -quILE OLDIL, LEAD -Calorie "madara" da "m -milk" an yarda.

Ba za ku iya shan giya ba. Abincin Dukan da barasa sune ra'ayoyi biyu marasa daidaituwa.

Menu na zamani na rage rage ruwa

Tare da rage abincin DUKAN, na tsawon kwanaki 7, menu a mataki na madadin, ban da samfuran da aka jera, sai an haramta kayan lambu, ban da haramta. Misalin cin abinci na mako guda, mon:

• 1st na Cuku na 1, Abin sha mai zafi;
• Kifi na 2 na Ste Steam, Yogurt;
• 3D-Kefir da Bran;
• 4th-omelet na qwai 2, abin sha mai zafi.

Abincin Dyukaman "madadin" menu (w):

• Morning - qwai 2, salatin kayan lambu daga 1 tsp. man sunflow;
• 2nd miya-kaza miya;
• Abun ciye - kayan zaki na gida, oat bran;
• Maraice - Cocktail Cocktail, koko.

SR:

• Asashe - curret cuku cassere;
• Amfani da abinci - Kunnuwa, Gurasa tare da bran;
• abun ciye-ciye - madara mai gasa;
• Maraice - Filin kaji, koko.

THU:

• Safe - scrambled qwai, koko;
• rana-kabewa miya-puree;
• Abun ciye-ciye - cuku gida;
• Maraice - kayan lambu stew, turkey allts, burodi tare da bran.

Pt:

• Karin kumallo na Ducan - toast tare da naman alade da bran;
• rana - Boiled kaza a cikin yogurt miya;
• Snows - yogurt;
• Maraice - meatballs, zafi abin sha.

Sat:

• Safe - cuku cuku, shan kofi;
• Rana - Mingar teku, Salatin kayan lambu da kifin gwangwani;
• abun ciye-ciye - Kefir tare da Bran;
• Maraice - kayan lambu kayan lambu, salmon lambu, gishiri sallts, eggplant cutlets.

Rana:

• Safiya - curd cheecakes, chicory;
• Rana - Gurasar ƙirji, burodi tare da bran;
• abun ciye-ciye - madara mai gasa;
• Abincin dare - qwai, cuku gida.

Sau da yawa rasa nauyi, tambayar ta taso game da yadda za a maye gurbin Oat Bran a cikin abincin Ducan lokacin da ba su da hannu. Abinci mai gina jiki yana ba da damar amfani da raw ƙasa buckwheat, da kuma ƙasa oatmeal. Koyaya, sun bambanta da abun bambanta, saboda haka ana iya cinye su har zuwa 2 tbsp. l. kowace rana kuma a cikin akwati ba cin zarafi. Ina so in lura cewa daga lokacin madadin, kwayoyi a kan abincin Ducan an yarda.

Tsarin Menu na zamani

Abincin Dyukaman don kowace rana a cikin gyara lokaci, mon:

• Morning abinci mai abinci - Cassseer, Chicory;
• Dayime - Miyan kifi, gurasar hatsi duka;
• Abun ciye-ciye - Fermented madara samfurin 250 ml;
• Maraice - steamed kayan lambu, steak steak.

W:

• Morning - porridge daga oats, cuku, kofi;
• Abincin rana - taliya da gounash;
• Abun ciye - mai matsakaici mai matsakaici, flan;
• Maraice salatin kayan lambu ne (alal misali, cucumbers, tumatir da Bulgarian fassara), steamed turramet cutlet.

SR:

• Abincin safiya - kwai, burodi tare da bran, koko;
• Abincin rana - borsch ba tare da dankali da ke kan kaza ba;
• Spnack - Lemon kek;
• Amfani da abinci maraice shine kifi.

THU:

• Safe - omelet, madara;
• rana - steak steak, bran;
• Snows - pear, yogurt;
• Amfani da abinci maraice - hadaddiyar giyar teku.

Pt:

• 1st abinci-cuku-cuku, shayi;
• 2nd-kaza broth, hatsin rai-alkama;
• Abun ciye-ciye - Apple, orange;
• Abincin dare - Miyan miya.

A ranar Asabar, shirya "idi". Wadancan. Kuna iya cin duk abin da kuke so, babban abin ba shine wuce gona da iri ba.

Rana:

• Karin kumallo - Yanke Kifi tare da marena, shayi;
• Abincin rana - kayan lambu Stew (ba tare da dankali ba), naman sa goaash;
• Spnack - Zucchini Pancakes tare da Bran;
• Maraice abinci-kabewa miyan puree.

A mataki na biyu, ana amfani da kayayyakin sitaci-dauke da sau biyu a mako, an shirya ranar "WANNAN" WANNAN "WANNAN" WANNAN "WANNAN MEDing". A cikin matakai na gaba na abincin, dokokin zasu canza. Yana da mahimmanci a fahimci cewa kana buƙatar ɓata shi a hankali kuma ba ya keta shi, saboda wannan na iya shafar sakamakon rasa nauyi.

Matan da suke shirin daukar ciki suna jiran yaro ko shayarwa, zaku iya yin wani yanki na uku a matsayin tushe, berries zuwa menu na yau da kullun.

Ducan abinci a lokacin shayarwa yana farawa nan da nan tare da wannan zamani. A lokacin da ciyar, dole ne a fara amfani da likita. A wasu halaye, lactation na iya zama contilicle.

Canjin Lokaci na Lokaci na Ruwa

Kusan komai an yarda, banda:

• sukari na zahiri;
• Sweets;
• Scarchy Products (ba fiye da 2 p. a mako).

An yarda kowane 'ya'yan itatuwa, amma kaɗan. A wata kalma, zaku iya cin kusan komai, amma tare da hankali. Dole ne mu manta game da "ranar Sa'o'i mai sauri", lokacin da zaku iya cin abinci furote furote, bran sha.

Sau da yawa tambayar ta taso ko zuma mai yiwuwa ne a kan abincin DCAN. Tare da inganta, samfurin kiwon kudan zuma ya halatta, amma a cikin iyaka mai iyaka.

Sakamakon bayan abincin Ducan

Magana game da ka'idoji, ainihin lissafin tsawon kowane lokaci, kayan kwalliyar jiki na yau da kullun suna sarrafawa 100% na sakamakon da ake so. Ko da mutane tare da jinkirin snabolism suna rasa nauyi. Ana sauke nauyin a hankali, don haka babu alamun shimfida da salo, fatar jiki ba ta sag.

Shirin asarar nauyi ba kawai yana taimakawa wajen kawar da kilogiram da ake so ba, har ma yana canza dandano na ɗanɗano. Mutum yana sauya abinci mai amfani da abinci mai amfani, wanda a nan gaba ba zai haifar da kiba ba. Bugu da kari, ingantaccen abinci yana inganta yanayin gashi, mermis, faranti na ƙusa, yana ba da jin haske da inganta rayuwa mai kyau.

Shirin ba mai tsauri bane, amma yana ba da sakamako tabbatacce. Abu mafi wahala shine matakin "harin", lokacin da jerin kayayyaki ba su da bambanci kamar yadda muke so. Kawai kuna buƙatar yin tsayayya da wannan matakin, to zai zama da sauƙi: Menu na sauƙi: Menu na kawai zai ƙirƙira kowace rana har ƙarshen rayuwa.

Kafin zama a kan abincin Ducan, ya kamata a yi wa ayyukan biyun da ayyukansu da hankali. Tabbas, shirin abinci yana da fa'idodi mafi kyau, amma rashin amfanin ma suma suna nan. Misali, idan akwai rashin lafiyan abinci ga yawancin samfuran izini, ba zai yuwu a lura da abincin ba. A cikin rage cin abinci na Ducan, Contraindications da cutarwa dole ne a tattauna dalla-dalla tare da likita, don kada su yi watsi da yanayin lafiyar.