Dukan Noj cov zaub mov: Cov zaub mov nyob rau hauv theem

Dukan Noj cov zaub mov yog nyob deb ntawm cov feem ntau nrov txoj kev poob phaus. Tej zaum vim hais tias cov hauv paus ntsiab lus ntawm lub hwj huam mov system mus rau lub hauv paus txawv los ntawm lwm yam uas twb muaj lawm txoj kev poob phaus.

Yuav ua li cas yog lub Dukan Noj cov zaub mov?

Tus sau ntawm no noj cov zaub mov yog ib tug kws qhia noj haus los ntawm Fabkis Ib Dyukan. Nws yooj yim hauv paus ntsiab lus - siv mas cov khoom uas hais tias tau muaj ib tug muaj protein ntau cov ntsiab lus. Yog li, lub Dukan Noj cov zaub mov ntawv qhia zaub mov yuav feem ntau protein, li ntawd, yooj yim nyob rau hauv cov khoom noj qe yog cov nqaij thiab cov ntses.

Cov kev tshwm sim ntawm cov thawj theem ntawm kev noj haus raws li ib tug tag nrho thiab striking: twb nyob rau hauv thawj lub sij hawm muaj sai poob - txog 4-5 kg! Qhov no noj cov zaub mov yog zoo meej rau cov neeg uas cov zaub mov - nws yog, saum toj no tag nrho, lub saturation txheej txheem thiab saj ib tug ntau yam ntawm tshwj xeeb tseem ceeb muaj tsis tau. nws yog kuj yuav luag zoo meej rau cov neeg uas tsis muaj sij hawm los ua raws li ntev pluas noj, thiab lub siab xav mus poob phaus yog tam sim no. Yog li ntawd, Dukan Noj cov zaub mov, cov zaub mov yog heev monotonous, tej zaum nws yuav muab kev pom zoo rau sawv daws.

Dukan Noj cov zaub mov: ib tug ntxhib ntawv qhia zaub mov rau txhua theem

Ib Dyukan faib nws noj cov zaub mov mus rau hauv plaub theem, txhua tus uas nws muaj nws hauj lwm: nres, alternating, consolidation thiab stabilization.

Nyob rau hauv thawj theem ntawm kev tso cai cov khoom yuav tsum tau noj nyob rau hauv unlimited qhov ntau, vim hais tias poob yog ib tug lossis loj lub luag hauj lwm ua si los ntawm proteins. Lawv tsis muaj ntau calorie ntau ntau, txig assimilated nyob rau hauv lub cev tsis tas yuav ua kev tshaib kev nqhis. Nyob rau hauv loj qhov ntau, lawv yuav tsum tau ntxiv calorie ntau ntau, uas yog, lub cev yog ib qho nyuaj ntawm kev ua hauj lwm, uas ua rau yus nqa tsis tau.

Cov thawj theem yuav tsum kav rau xya hnub. Nws yuav nyuaj heev rau cov neeg uas muaj teeb meem ua rau cov monotonous zaub mov. Hom yog tiag tiag heev yooj yim, vim hais tias tsuas pub noj tej tsiaj txhu cov khoom, nyob rau hauv uas ib tug ntau ntawm cov protein - nqaij, ntses. Nws yog tsis tsim nyog rau ntau tshaj lub caij ntawm no theem - nws twb yuav nyob rau cov nuj nqis ntawm kev noj qab nyob.

Thaum lub sij hawm "nres" yog txiav txim los ntawm lub theem ntawm cov hauj lwm zoo ntawm kev noj haus. Rau ntawm no theem, koj yuav tsum nruj me ntsis raws li cov tswv yim thiab siv xwb khoom ntawm tsiaj keeb kwm. Tsis tas li ntawd cov zaub mov Ducane monotonous noj cov zaub mov complements nws muaj roj tsawg khoom noj siv mis. Cov khoom noj ntawm cov tso cai siv ntawm cov nqaij nyug (tsuas yog steaks thiab tav), nees nqaij, nqaij menyuam nyuj, dawb nqaij qaib los yog cov qaib cov txwv nqaij, tus nplaig, daim siab, raum, muaj roj tsawg khoom noj siv mis, tag nrho cov nqaij ntses nyoo thiab cov ntses raws li zoo li cov qe. Koj muaj peev xwm kuj sib tov thiab cov ntaub ntawv khoom. Yuav kom lub plab mus ua hauj lwm kom zoo, koj yuav tsum tau ntxiv rau cov zaub mov qib los yog nplej bran thiab haus dej haus tsawg kawg yog 1.5 liv cov dej ib hnub twg.

Cov ntawv qhia zaub mov ntawm lub thib ob theem implies hais tias cov khoom noj yog tag nrho cov "tawm tsam" cov khoom, thiab lawv yuav tsum tau ntxiv cov zaub - nyoo thiab siav: txiv lws suav thiab dib, ntsuab taum, radishes thiab asparagus, raws li zoo raws li kua txob thiab carrots, spinach, nceb, zaub qhwv, taub zucchini, kua txob thiab beets. Tus neeg ntawm zaub ib hnub twg indefinitely. hwj chim hauv paus ntsiab lus yog hais tias "protein" hnub lwm nrog hnub ntawm "protein + zaub" ntawm 1: 1, 2: 2, thiab lwm yam Nyob rau hauv cov ntaub ntawv no, qhov kev txiav txim ntawm hnub yuav raug hloov ntawm tej lub sij hawm.

Nws yog ib nqi yuav tsum nco ntsoov hais tias haus dej haus cawv thiab noj cov zaub mov kws kho mob Ducane (xyuas ntawm nws kiv cua kabke) yog tsis tau tshaj.

Qhov thib peb kauj ruam yog los txhim kho cov kev tshwm sim, thiab maj mam rov qab mus rau lub txwm noj cov zaub mov. Theem ntev yuav tsum xwm yeem mus rau tus nqi ntawm poob kilograms, ib kilogram ntawm - kaum hnub "kho." Koj muaj peev xwm noj cov khoom ntawm thawj ob lub theem, 40 g cheese, cereals uas muaj ntau ntau cov hmoov txhuv nplej (pob kws, nplej, nplej zom), taum mog, taum, qos yaj ywm, 2 slices ntawm qhob cij, txiv hmab txiv ntoo (tsuas yog txiv tsawb thiab txiv hmab).

Yuav tsum ob zaug ib lub lim tiam thiab npaj ib lub tsiab peb caug rau lub cev, noj mov txawm koj xav tau. Cia li tsis yog ib tug tag nrho ib hnub, thiab nyob rau ib lub sij hawm. A "protein" hnub los npaj rau ib lub lim tiam tas.

Thaum kawg theem stabilized los ntawm ceeb thawj. Koj yuav tsum ua raws li ob tug kev cai yooj yim: txhua txhua hnub kom noj oat bran , thiab muaj ib hnub ib lub lim tiam kom teem ib tug "protein" hnub (siv tsuas yog cov khoom, cov theem ntawm cov protein nyob rau hauv uas ib tug txaus siab). Qhov no theem yuav tsum kav ib sim neej, thiab ces tus Dukan Noj cov zaub mov, uas ntawv qhia zaub mov yuav ua heev ntau haiv neeg, yuav pab kom ib qho zoo heev daim duab rau ib tug ntev lub sij hawm!