Akuvamile ukuthola umuntu ongakaze azame uhlobo oluthile lokudla noma oke wadla ukudla okuthile ngesikhathi esithile empilweni yakhe. Kulezi zinsuku, kunezinhlobo eziningi zokudla ezithembisa ukukusiza ukwehlisa inani elithile lamakhilogremu ngesikhathi esirekhodiwe. Eminyakeni embalwa edlule, i-Dukan Diet ibilokhu ithandwa kakhulu , uhlelo lokunciphisa isisindo oluye lwazuza udumo emhlabeni wonke futhi luphakamisa ukwehlisa isisindo ngendlela yemvelo ngokuphelele.
Ukudla kwe-Dukan kunezigaba ezine ezenzelwe ukukusiza unciphise isisindo ngokushesha nangendlela elinganiselayo . Uma ufuna ukufunda kabanzi ngalokhu kudla, qaphela izici zako kanye nezingozi ezingaba khona empilweni .
Kuyini ukudla kwe-Dukan?
Ukudla kwe -Dukan kuyindlela yokudla enamaprotheni amaningi egcizelela ukusetshenziswa kwamaprotheni ekudleni kwansuku zonke ngenkathi igwema ngokuphelele ama-carbohydrate . Lokhu kuvumela umzimba ukuthi ushise amafutha agciniwe, okuholela ekunciphiseni isisindo ngokushesha nangokulula . Phakathi nezigaba ezimbili zokuqala zokudla, isisindo esiqondiwe siyalahleka , kanti phakathi nezigaba ezimbili zokugcina, ukwehla kwesisindo kuyagcinwa, kuvinjelwe umphumela we-yo-yo.
Izigaba zokudla kwamaDukan
- Isigaba sokuhlasela: Lona isigaba sokuqala Kubonakala ngoshintsho emzimbeni ngokwalo kanye ne- ukulahleka kwamakhilo mdala kakhulu. Isikhathi salesi sigaba sincike enanini lamakhilo umuntu afuna ukulilahla. Ingahlala kusuka osukwini olulodwa kuye cishe ku-cishe isonto elilodwa. Kulesi sigaba, ukusetshenziswa kuphela kokudla okunothile amaprotheni ohlobo lwesilwane njengenkukhu engenasikhumba, amaqanda, inhlanzi noma inyama ebomvu. Lokhu kudla kungathathwa ngaphandle kwemingcele futhi umuntu ukhululekile ukukhetha inani elidliwe. Ngokuphambene nalokho, ukudla okubalulekile njengezithelo akuvunyelwe ngokuphelele, imifino, irayisi noma okusanhlamvu.
- Isigaba se-Cruise: Kulesi sigaba, ukudla okusha kulokhu kudla ngakho-ke kulinganiseka kakhulu futhi kuhlukahlukene. Kanye namaprotheni ungathatha imifino ngaphandle komkhawulo. Lesi sigaba ngokuvamile sithatha cishe izinyanga ezimbili okujwayele ukuthi kube yisikhathi esidlulayo kuze kube yilapho umuntu ekwazi ukufinyelela kubo isisindo esihle. Ngalesi sigaba, okunye ukudla kusenqatshelwe, njengelayisi, amazambane noma imidumba.
- Isigaba sokuhlanganisa: Ngalesi sigaba i- nomphumela owesabekayo njalo lokho kwenzeka kokuningi okubizwa ngokuthi ukudla okuyisimangaliso. Ngalesi sigaba, ukufakwa kokudla okuthile okunothile ku- carbohydrate. Imvamisa ihlala ngokuya ngamakhilo lawa umuntu okukhulunywa ngaye olahlekile, ikakhulukazi amakhilo alahlekile aphindwe ayishumi futhi atholakala ngale ndlela izinsuku ezikhona lesi sigaba sesithathu. Esigabeni sokuhlanganiswa awusanciphisi isisindo kodwa kugcina okwazuzwa ezigabeni ezimbili ezedlule. Ungadla ukudla okwakungavunyelwe ngaphambilini njengezithelo, ilayisi, ushizi noma isinkwa.
- Isigaba sokuzinzisa: Lesi yisigaba sokugcina sempikiswano Ukudla kwe-dukan futhi kuyo, umuntu usevele ufinyelele kufayela le- isisindo esihle futhi kufanele igcinwe usuku olulodwa ngesonto. Ngalolo suku kufanele udle amaprotheni kuphela ukunxephezela ukweqisa kwezinye izinsuku zesonto. Kungakuhle ukuthi ulandele lesi sigaba ngesikhathi impilo yonke futhi ngale ndlela ugcine isisindo esifanele futhi uvikele ukwanda kwamakhilo.
Kubalulekile ukukhumbula ukuthi ukuze ukudla kusebenze kahle ngokuphelele, udinga ukuphuza cishe izingilazi zamanzi eziyi-12 ngosuku bese uthatha isipuni se-oat bran. Lesi sipuni singaxutshwa ne-yogurt noma amaqanda.
Ubungozi bokudla kwamaDukan
Ukudla kwe -Dukan ngokungangabazeki kuyindlela yokudla ethandwa kakhulu namuhla, futhi abantu abaningi banqume ukuyilandela. Kodwa-ke, naphezu kwalokho okushiwo abantu abaningi, iningi lezazi zokudla liyavuma ukuthi kuyindlela yokudla eyingozi kakhulu empilweni yakho. Ngenxa yokuthi kuyindlela yokudla egcizelela amaprotheni futhi ingafaki ukudla okuningi okubalulekile emzimbeni, ingabangela izinkinga ezinkulu zokugaya ukudla kanye ne-metabolic.
Ezigabeni zokuqala zalokhu kudla, ukudla ama-carbohydrate akuvunyelwe ngokuphelele. Lokhu kuntuleka kwama-carbohydrate kuholela ekunciphiseni isisindo , kodwa ezinye izimpawu ezibangelwa amazinga aphansi amandla nazo ziyavela, njengokukhathala, ukukhathala, kanye nekhanda elibuhlungu. Enye ingozi yalokhu kudla ukwakheka kwamatshe e-uric acid, okungaholela ematsheni ezinso. Ukudla kwe-Dukan kudume nangokubangela ukuqunjelwa okukhulu kwabanye abantu ngenxa yokuntuleka kwe-fiber. Ukuze kulwiwe nale nkinga, uhlelo ludinga ukudla isipuni se-oat rolled nsuku zonke isikhathi sokudla.
Njengoba ubonile, ukudla kwaseDukan kunezinzuzo eziningi, kodwa njengoba kuvame ukwenzeka ekudleni okuningi okuthandwayo, nakho kunezingozi eziningi. Uma unquma ukulandela lolu hlobo lokudla ukuze wehlise amakhilogremu ambalwa engeziwe, kungcono ukubonisana nochwepheshe ongakweluleka ngokuthi kuyazuzisa yini ngempela. Ngiyethemba ukuthi sengikususile ukungabaza obenakho mayelana nokudla kwaseDukan okudumile nokuthi uzokhetha indlela engcono kakhulu yokuqhubekela phambili.
Ngezansi ngizokushiyela ividiyo echazayo ukuze uqonde ngokucacile ukuthi ukudla kweDukan kuqukethe ini nokuthi yini izinzuzo nezingozi zako.