Tse ka Hare
Kakaretso ea likhalori tsa letsatsi le letsatsi ke 950 Kcal.
Lijo tsa Dukan ha se lijo ka kutloisiso ea tsona (joalo ka buckwheat), empa e bua ka litsamaiso tsa phepo (joalo ka lijo tsa Protasov). Sengoli sa sistimi ena ea phepo e nepahetseng, Monna oa Mofora Pierre Dukan, o na le boiphihlelo bo fetang lilemo tse 30 ho dietetics, e leng se hlahisitseng mokhoa o atlehang oa ho theola boima ba 'mele.
Lenane la dijo la Ducan le theilwe hodima dijo tse nang le protheine e ngata le dikhabohaedreite tse tlase, tse kang tlhapi, nama e tshesane le mahe. Lihlahisoa tsena li ka jeoa ntle le lithibelo karolong ea pele ea lijo. Lijo tse nang le protheine e tlaase ha li na lik'hilojule tse feteletseng 'me li thusa ho fokotsa tlala. Phetolelo ea mongoli ea lijo e fokotsa nako ea karolo ea pele ho feta matsatsi a 7, ho seng joalo tšenyo e sa amoheleheng ea bophelo bo botle e ka bakoa.
Lijo tsena li lekana hantle le morethetho oa sejoale-joale oa bophelo, ha ts'ebetso e phahameng le ho tsepamisa mohopolo li hlokahala ho pholletsa le letsatsi, tse leng thata ho li fihlela lijong tse ling tse tlase tsa carb (joalo ka chokolete).
Nako ea lijo tsa Ducan e ka fihla likhoeling tse 'maloa,' me lenane la lijo le fapane haholo 'me boima ba' mele ha bo tsamaisane le khatello ea maikutlo 'meleng. 'Me ka nako e telele joalo,' mele o tloaela ho ja lijo tse ncha tse tloaelehileng, ke hore, metabolism e tloaelehile.
General Litlhoko tsa lijo tsa Dr. Ducan:
- letsatsi le leng le le leng o hloka ho noa bonyane lilithara tse 1,5 tsa metsi a tloaelehileng (a senang khabone le a senang diminerale);
- letsatsi le leng le le leng eketsa oat bran ho lijo (chelete e tla itšetleha ka sethala sa lijo);
- etsa boikoetliso ba hoseng letsatsi le letsatsi;
- nka bonyane metsotso e 20 ho tsamaea moeeng o hloekileng letsatsi le leng le le leng.
Lijo tsa Ducan li na le mekhahlelo e mene e ikemetseng, e 'ngoe le e 'ngoe e na le litlhoko tse khethehileng tsa lijo le lihlahisoa tse sebelisoang. Ho hlakile hore katleho le katleho li tla ipapisa le ho lumellana ka botlalo le ka nepo le litlhoko tsa mekhahlelo eohle ea lijo:
- Mohato tlhaselo;
- sethaleng phetolo;
- Mohato ho emisa;
- Mohato ho tsitsisa.
Karolo ea pele ea phepo ea li-Ducan - "tlhaselo"
Mokhahlelo oa pele oa lijo o khetholloa ka ho fokotseha ho hoholo ha molumo le ho theola boima ba 'mele ka potlako. Mokhahlelo oa pele o na le litlhokahalo tse thata ka ho fetesisa tsa menyu 'me ho bohlokoa haholo ho li phetha ntle le phoso, hobane tahlehelo ea boima ba' mele lijong tsohle e se e lekantsoe mothating ona.
Jwaloka karolo ya lenane la dijo mothating ona, ho etelletswa pele dihlahiswa tse nang le protheine e ngata - tsena ke dihlahiswa tsa diphoofolo le palo ya dihlahiswa tsa lebese le lomositsweng tse nang le mafura a tlase (mafura a se nang mafura).
Mothating ona, ho ba le botsoa, molomo o omileng le matšoao a mang a ho senyeha ha bophelo bo botle a ka khonahala. Sena se bonts'a hore lijo li ntse li sebetsa mme tahlehelo ea lisele tsa adipose e ntse e etsahala. hobane nako ea mohato ona e na le moeli o tiileng oa nako ebile o ipapisitse le boiketlo ba hau - haeba 'mele oa hau o sa amohele lijo tse joalo, fokotsa nako ea mohato ho isa bonyane bo khonehang, haeba o ikutloa o phetse hantle, eketsa nako ea mohato ho isa moeling o kaholimo boemong ba hau ba boima bo feteletseng:
- boima bo feteletseng ho fihlela ho 20 kg - nako ea mohato oa pele ke matsatsi a 3-5;
- boima ba 'mele ho tloha ho 20 ho isa ho 30 kg - nako ea mohato ke matsatsi a 5-7;
- boima ba 'mele bo fetang boima ba lik'hilograma tse 30 - nako ea mohato oa pele ke matsatsi a 5-10.
Boholo ba nako mokhahlelo oa pele ha oa lokela ho feta matsatsi a 10.
Lijo tse lumelletsoeng Phakeng ea Lijo tsa Ducan XNUMX:
- etsa bonnete ba hore o ja 1,5 tbsp / l ea oat bran letsatsi le leng le le leng;
- etsa bonnete ba hore o noa bonyane lilithara tse 1,5 tsa metsi a tloaelehileng (a senang khabone le a se nang matsoai) letsatsi le letsatsi;
- nama ea khomo e omeletseng, nama ea pere, veal;
- liphio tsa namane le sebete;
- nama ea khoho e senang letlalo le nama ea Turkey;
- leleme la nama ea khomo kapa la veal;
- lijo tsa leoatleng life kapa life;
- mahe;
- tlhapi efe kapa efe (e phehiloeng, e phehiloeng kapa e halikiloeng);
- lihlahisoa tsa lebese la skim;
- onion le konofolo;
- ham (e mafura a tlase);
- O ka eketsa asene, letsoai, linoko le linoko lijong.
Lijo tsohle tse lumelloang lijong nakong ea motšehare li ka tsoakoa kamoo u ratang.
Mokhahlelong oa pele, o lokela ho qheleloa ka thoko:
- tsoekere
- Lekhantsí
- letata
- Nama ea mmutlanyana
- fariki
Karolo ea bobeli ea phepo ea Dr. Ducan - "alternation"
Karolo ena e reiloe lebitso la eona ka lebaka la morero oa phepo e nepahetseng, ha "liprotheine" le "protheine e nang le meroho" tse peli tse fapaneng li fapana ka nako e lekanang. Haeba boima bo feteletseng bo ne bo le ka tlase ho 10 kg pele o qala ho ja, mokhoa oa ho chenchana o ka lelefatsoa kapa oa khutsufatsoa nako efe kapa efe. Khetho ea mohlala:
- letsatsi le le leng la protheine - ka letsatsi le leng "meroho + liprotheine"
- "protheine" ea matsatsi a mararo - "meroho + liprotheine" tsa matsatsi a mararo
- "liprotheine" tsa matsatsi a mahlano - matsatsi a mahlano "meroho + liprotheine"
Haeba, pele ho qala ho ja, boima bo feteletseng bo ne bo feta 10 kg, joale leano la ho chenchana ke matsatsi a 5 ho isa ho a mahlano feela (ke hore matsatsi a mahlano a "protheine" - matsatsi a mahlano a "meroho + liprotheine").
Nako ea mohato oa bobeli oa lijo tsa Ducan e ipapisitse le boima bo lahlehileng mohatong oa pele oa phepelo ho latela foromo: 1 kg ea boima ba 'mele sethaleng sa pele - matsatsi a 10 mokhatlong oa bobeli oa "phetoho". Mohlala:
- boima ba 'mele bo felletseng sethaleng sa pele sa 3 kg - bolelele ba mokhahlelo oa bobeli matsatsi a 30
- ho theola boima ba 'mele mohatong oa pele lik'hilograma tse 4,5 - nako ea mohato oa phetoho matsatsi a 45
- boima ba 'mele mokhahlelong oa pele oa phepo lik'hilograma tse 5,2 - nako ea mohato oa matsatsi a 52
Mokhahlelong oa bobeli, liphetho tsa mokhahlelo oa pele li tsitsitsoe mme lijo li haufi le se tloaelehileng. Morero oa mantlha oa karolo ena ke ho thibela ho khutla ho ka bang teng ha li-kilogram tse lahlehileng nakong ea mokhahlelo oa pele.
Lenane la karolo ea bobeli ea lijo tsa Ducan le na le lihlahisoa tsohle ho tloha karolong ea pele bakeng sa letsatsi la "protheine" le lijo tse tšoanang le ho eketsoa ha meroho: tamati, likomkomere, spinach, linaoa tse tala, radishes, asparagus, k'habeche, celery. , li-eggplant, zucchini, li-mushroom, lihoete, li-beet, pelepele - bakeng sa letsatsi ho ea ka "meroho + liprotheine" menu. Meroho e ka jeoa ka bongata bofe kapa bofe le mokhoa oa ho e lokisa - e le tala, e phehiloe, e besitsoe kapa e besitsoe ka mouoane.
Lijo tse lumelletsoeng ho la Ducan Diet Phase II:
- hakaalo letsatsi le letsatsi eketsa 2 tbsp lijong. tablespoons ea oat matlapi a korong
- e tlamang letsatsi le letsatsi noa bonyane lilithara tse 1,5 tsa metsi a tloaelehileng (a senang khabone le a senang diminerale)
- lihlahisoa tsohle tsa menu tsa mohato oa "tlhaselo".
- meroho e se nang setache
- chisi (mafura a ka tlase ho 6%) - 30 gr.
- litholoana (morara, cherries le libanana ha lia lumelloa)
- cocoa - 1 tsp
- lebese
- starch - 1 tbsp
- jelly
- tranelate - 1 tsp
- konofole
- Ketchup
- linoko, adjika, pepere e chesang
- oli ea limela bakeng sa ho hadika (ka ho toba marotholi a 3)
- li-gherkins
- bohobe - lilae tse 2
- veine e tšoeu kapa e khubelu - 50 g.
Hape lihlahisoa tsa karolo ea bobeli ha lia lokela ho tsoakoa e le lihlahisoa tse tsoang sethaleng sa pele - ho tsona u ka khetha lihlahisoa tse peli feela letsatsi le leng le le leng. Tabeng ena, lihlahisoa tsa karolo ea pele, joaloka pele, li kopanya ka mokhoa o ikemetseng.
Mokhahlelong oa bobeli ho lokela ho qheleloa ka thoko:
- raese
- lijalo
- avocado
- lentile
- linaoa tse pharaletseng
- dierekisi
- litapole
- bijoux
- linaoa
- poone
Karolo ea boraro ea lijo tsa ma-Ducan - "kopanyo"
Nakong ea mokhahlelo oa boraro, boima bo fihletsoeng mekhahlelong e 'meli ea pele boa tsitsa. Nako ea karolo ea boraro ea phepo e baloa, hammoho le bolelele ba mokhahlelo oa bobeli - ho latela boima ba 'mele bo lahlehileng mohatong oa pele oa phepo (bakeng sa 1 kg ea boima ba' mele mohatong oa pele - matsatsi a 10 ho mokhahlelo oa boraro oa "kopanyo"). Lenaneo le haufi le ho tloaelehileng.
Mokhahlelong oa boraro, o hloka ho latela molao o le mong: bekeng letsatsi le le leng le lokela ho sebelisoa lenaneng la karolo ea pele (letsatsi la "protheine")
Lijo tse lumelletsoeng Lijong tsa Phase ea Boraro ea Dr.:
- hakaalo letsatsi le letsatsi eketsa 2,5 tbsp. tablespoons tsa oat matlapi a korong bakeng sa lijo
- letsatsi le leng le le leng ke la ho tlameha o tlameha ho noa bonyane lilithara tse 1,5 tsa metsi a tloaelehileng (a khutsitseng le a se nang khabone)
- lihlahisoa tsohle tsa menu ea karolo ea pele
- meroho eohle ea menyu ea mokhahlelo oa bobeli
- litholoana letsatsi le letsatsi (ntle le morara, libanana le cherries)
- Dilae tse 2 tsa bohobe
- chisi e mafura a tlase (40 g)
- u ka khona litapole, raese, poone, lierekisi, linaoa, pasta le lijo tse ling tse nang le starch - makhetlo a 2 ka beke.
U ka ja eng kapa eng eo u e batlang habeli ka beke, empa feela sebakeng sa lijo tse le 'ngoe (kapa sebakeng sa lijo tsa hoseng, kapa lijo tsa mots'eare kapa lijo tsa mantsiboea).
Karolo ea bone ea lijo tsa Ducan - "botsitso"
Karolo ena ha e sa amana ka kotloloho le lijo ka botsona - mofuta ona oa lijo ke oa bophelo bohle. Ho na le litšitiso tse 'ne feela tse bonolo tseo u lokelang ho li latela:
- letsatsi le leng le le leng ho bohlokoa ho noa bonyane lilithara tse 1,5 tsa metsi a tloaelehileng (a senang khabone le a senang diminerale)
- etsa bonnete ba hore o eketsa 3 tbsp lijong letsatsi le leng le le leng. tablespoons ea oat matlapi a korong
- letsatsi le letsatsi palo efe kapa efe ea lijo tsa protheine, meroho le litholoana, selae sa chisi, lilae tse peli tsa bohobe, lijo life kapa life tse peli tse nang le setache se phahameng
- le leng la matsatsi a beke le lokela ho sebelisoa lenaneng ho tloha mokhahlelong oa pele (letsatsi la “protheine”)
Melao ena e mene e bonolo e tla boloka boima ba hau bo le ka har'a meeli e itseng ka ho ja eng kapa eng eo o e batlang matsatsing a 6 a setseng a beke.
Melemo ea lijo tsa Ducan
- Ntho ea bohlokoa ka ho fetesisa ea lijo tsa Ducan ke hore liponto tse lahlehileng ha li khutlisoe. Esita le ho khutlela mokhoeng o tloaelehileng kamora ho ja ha ho bake boima ba 'mele nako e telele (o hloka feela ho latela melao e 4 e bonolo).
- Matla a ho ja ha Ducan a phahame haholo ka litsupa tsa 3-6 kg ka beke.
- Lithibelo tsa lijo li tlase haholo, e le hore li ka etsoa hae, nakong ea lijo tsa mots'eare mosebetsing, ka khefing esita le ka reschorenteng. Le joala boa amoheleha, hore o tle o se ke oa ba nku e ntšo, o memeloa sehopotsong kapa moketjaneng oa khoebo.
- Lijo li sireletsehile ka hohle kamoo ho ka khonehang - ha li kenyeletse ts'ebeliso ea litlatsetso kapa litokisetso tsa lik'hemik'hale - sehlahisoa se seng le se seng ke sa tlhaho ka botlalo.
- Ha ho na lithibelo ho palo ea lijo tse jeoang (ke palo e fokolang feela ea lijo tse ka ithorisang ka sena - buckwheat, lijo tsa Montignac le Atkins diet).
- Ha ho na lithibelo tse thata nakong ea lijo - e tla tšoanela ba tsohang hoseng le ba ratang ho robala.
- Ho theola boima ba 'mele ho bohlokoa ho tloha matsatsing a pele a phepo - o kholiseha hanghang ka katleho ea eona e phahameng. Ho feta moo, katleho ha e fokotsehe, leha lijo tse ling li se li sa u thuse (joalo ka lijong tsa bongaka).
- Lijo li bonolo haholo ho li latela - melao e bonolo ha e hloke lipalo tsa pele tsa menu. 'Me lihlahisoa tse ngata li etsa hore ho khonehe ho bontša litalenta tsa bona tsa ho iphelisa (sena ke sa ba ratang ho pheha le ho ja).
Chelete ea lijo tsa Ducan
- Lijo li fokotsa mafura. Bua le ngaka ea hau ka likhetho tsa lijo le lithibelo. Ho ka 'na ha hlokahala hore u fetole lenane ka ho eketsa oli ea limela haholo (mohlala, mohloaare).
- Joalo ka lijo tsohle, phepo ea Dr. Ducan ha e na teka-tekano ka botlalo - ka hona, ho hlokahala hore ho eketsoe li-vitamin le diminerale.
- Karolo ea pele ea lijo e thata haholo (empa katleho ea eona ke e kholo ka ho fetesisa nakong ena). Ka nako ena, mokhathala o ka khonahala.
- Lijo li hloka ho ja oat bran ka letsatsi. Sehlahisoa sena ha se fumanehe kae kapa kae - ho reka esale pele ha ho tsamaisoa ho ka hlokahala. Ehlile, maemong ana, odara e tla hloka ho beoa pele ho nako, ho nahanoa ka nako ea ho hlophisa le ho tsamaisa.
Katleho ea lijo tsa Ducan
Liphetho tse sebetsang li netefatsoa ke boits'oaro ba bongaka. Ho sebetsa hantle ntlheng ena ho bolela ho tsitsisa boima bo fihletsoeng kamora linako tse peli: ea pele ho tloha likhoeling tse 6 ho isa ho tse 12 mme ea bobeli ho tloha likhoeling tse 18 ho isa ho tse 2 ka liphetho:
- ho tloha likhoeling tse 6 ho isa ho tse 12 - 83,3% ea botsitso ba boima
- ho tloha likhoeli tse 18 ho isa ho lilemo tse 2 - 62,1% ea botsitso ba boima
Lintlha li netefatsa ts'ebetso e phahameng ea phepo, hobane le lilemo tse 2 kamora ho ja, 62% ea ba ileng ba shebella ba lula maemong a fihletsoeng nakong ea lijo.