Dukan Noj cov zaub mov: plaub theem ntawm slimming

Intelligent thiab impeccably loyal Frenchman tau sawv cev los ntawm sawv thiab yooj yim kom muaj Dukan Noj cov zaub mov. Plaub theem ntawm ib tug systematic mov nrog cov hais tsis zoo Fabkis yooj yim thiab versatility yuav pab tsis tau cov thawj ob siab phem nyhav, thiab nyob rau hauv lub tom ntej no ob - thiab thaum kawg normalize ustakanilos tau.

lub plawv

Tam sim no peb saib dab tsi yog qhov Dukan Noj cov zaub mov, plaub theem piav txog nws.

Raws li tej yam yooj yim thiab yog li ntawd ib qho kev zoo rau npaum hwj chim nta ntawm tib neeg lub cev, ib Dyukan nteg lub lub hauv paus ntawm lub system yog lub protein. Lub essence ntawm lub Dukan Noj cov zaub mov - long-kuaj hauv paus ntsiab lus ntawm lub ntiaj teb no lub zaub mov, tab sis, nrog zoo thiab Fabkis cos kev kho me ntsis. Nyob rau hauv kev zom thiab nqus ntawm protein zoo unit yuav tsum siv considerably ntau zog tshaj ib tug sib npaug chav tsev ntawm cov nqaijrog los yog carbohydrates siab phem rau slimming.

noj cov zaub mov cons

Shock hloov noj thiab tsiv, tab sis yog luv luv rau cov protein ntau noj cov zaub mov yuav ua rau feem ntau tsim nyog rau txim. Thiab tsis tsim nyog nyob rau hauv Slavic uncontrolled siv protein cov khoom noj rau ib ntev lub (rau txawv cov kab mob no lub sij hawm los ntawm 2 lub lis piam mus rau ib lub hli) lub sij hawm yuav ua rau cuam tshuam nyob rau hauv lub raum, lub siab mercilessly ntaus thiab txawm lub hlwb. Cov no yog cov yooj yim noj cov zaub mov thiab frightening downsides Duc. Raws li ib tug rau txim ntawm tej loj-scale protein shares yuav los ua ib tug gallstone thiab tsis muaj tsawg loj urolithiasis. Ib yam li lwm kev noj haus los yog tiv thaiv hwj chim hom, cov system yog paub los ntawm lab ntawm Pierre txoj kev yuav tsum muaj ib tug balanced thiab ambitious kev sib tham nrog thoj tus kws kho mob.

Tsis meej pem thiab cov thawj zaug ceeb dissipates slimming nplua nuj thiab ntau haiv neeg gastronomy, uas muaj Dukan Noj cov zaub mov ntawv qhia zaub mov rau txhua hnub uas peb yuav xav txog hauv qab no.

"Nres"

Keeb kwm thiab ntau ntau theem Ducane system twb muaj npe luv luv thiab ntse li rab ntaj passionate gentleman lo lus "yuam kev". Title amazingly meej qhia lub ntsiab lus ntawm cov thawj noj cov zaub mov lub sij hawm - rau kaum (nrog ib tug loj feem pua ntawm lub cev muaj roj) hnub lub cev reconstructed rau stunning ntau lawm hom combustion thiab outputting sau rog. Secret "neeg saib xyuas" ntawm cov thawj theem yog tsiaj protein nyob rau hauv ua ke nrog nrog 2 liv ntawm cov dej ntshiab thiab hiking los yog qoj ib ce.

Tam sim no koj yuav tsum piav qhia txog cov yam ntxwv ntawm cov thawj theem, to taub nyob rau hauv ntau yam dab tsi yog qhov Dukan Noj cov zaub mov. Theem "Attack" tej zaum yuav siv sij hawm ntau lub sij hawm. Nws ntev nyob rau hauv lub xov tooj ntawm ntxiv kilos:

• Pyaterochka ntxiv kilo yuav coj ib tug yam tsawg kawg nkaus lub sij hawm ntawm "Attack" - ob optimally tibneeg hu tauj coob hnub;
• 5-10 kilogram ntxiv nqi 3 - yu khaus hnub;
• 10-20 ntxiv kilos yuav nyob 10 hnub, "noj".

Tshaj cov nyiaj pab ntau tshaj kev txwv ntawm cov thawj theem yog tsis tsim nyog, vim nws yuav adversely muaj feem xyuam rau cov kev kho mob. Rau cov xaiv lub sij hawm ntawm lub cev discards feem ntau ntawm cov roj nyob rau hauv tag nrho cov ua raws li cov zaub mov ntawv qhia zaub mov Duc. Theem "Attack" tsis cia li ua hauj lwm rau lub paug ntawm ib tug kilogram, nws yog tsim los rau "nres" rau lub atherosclerosis ntawm lub cev, yuav tau kov yeej rog thiab poob ceeb thawj yuav txhawb cov miv sab rau ntxiv txoj kev koom tes.

Pab khoom nyob rau hauv lub sij hawm ntawm "Attack"

Yuav kom nres coj qhov chaw nyob rau hauv lub feem ntau tsim thiab txawm scenario, koj yuav tsum ua raws li cov "kev cai ntawm qhov kev ua si" uas dictates Ducane noj cov zaub mov. Tso cov khoom attacker theem muaj xws li:

• lean thiab siav tsis muaj butter nqaij (nqaij nyug, nees nqaij, nqaij nyug thiab luav);
• nqaij qaib nqaij yog tso cai rau cov tawv nqaij thiab yog hais tias nws yog npaj tsis tau cov roj (os thiab gus tag nrho adored tsis muaj nyob rau hauv daim ntawv no vim hais tias ntawm lub roj cov ntsiab lus);
• nyuj siab, nqaij menyuam nyuj thiab nqaij qaib, cov ntxeev ntawm nyuj tus nplaig thiab nqaij menyuam nyuj tus nplaig;
• ntses yog tso cai, tab sis steamed tsis muaj roj (kaus poom yuav tsum siv xwb siav nyob rau hauv nws tus kheej kua txiv);
• txhua txhua hnub yuav tsis muaj ntau tshaj li ob medium-qhov loj qhov me qe (ntau precisely - lub nkaub cov nqaijrog yuav tsis txwv ntawm tag nrho cov);
• nqaij ntses nyoo yuav ua tau txaus siab crustaceans thiab Molluscs;
• khoom noj siv mis tej zaum yuav tsuas yog siv tsawg-roj (0% roj) - tsev cheese, tej yam ntuj tso (ua zoo nyob rau hauv tsev) yogurt thiab kefir; mis nyuj hmoov yuav tsum tsis txhob ntau tshaj ob (tsis muaj slides) dia.

Starvation los yog ntev li txwv feem tsis txhob xav tej noj haus, tej nuj nqis cov Dukan Noj cov zaub mov. Lub alternation ntawm kev tso cai cov khoom yuav tsis tau tsuas yog sib npaug thiab diversify cov zaub mov. Tsis tas li ntawd vim hais tias ntawm qhov no koj yuav kos koj tus kheej nco qab ntawm qhov yuav tsum tau ua raws li cov kev txwv. Ntawm no yog ib tug thought-Duc.

Attack: cov khoom tau tso cai

Nyob rau hauv loj tsawv nqi Pierre tso cai rau kom siv cov nram qab no cov khoom:

• tshuaj yej (tsis muaj suab thaj, ntawm chav kawm), es tsis muaj zog kas fes thiab tshuaj ntsuab infusions;
• vinegar me me mob (Kua, balsamic thiab dawb);
• dos (tsis ntau tshaj ib nrab ntawm lub taub hau), zaub txhwb qaib thiab dill, thiab kuj siv tau ib tug sib tov ntawm tshuaj ntsuab, tab sis tsis muaj ntsev impurity);
• raws li ib tug ntxiv los yog txawm sab zaub mov yuav noj 2 (nruab nrab) tsib dib (gherkins 4-6);
• txiv qaub kua txiv tshiab nyob rau hauv daim ntawv ntawm acidity rau tais diav (maj naus los yog txiv hmab txiv ntoo yog txwv tsis pub);
• tej yam ntuj tso ntsev thiab mustard nyob rau hauv ntsis ntau (receptor stimulation yog tsis muaj nyob rau hauv daim ntawv teev Ducane);
• qab zib hloov (tab sis qabzib, fructose thiab sorbitol Loaded txwv tsis pub).

Tsis tas li ntawd, los txhim kho lub hauj lwm ntawm cov hnyuv thiab cov normalization ntawm tag nrho digestive system yuav tsum tau noj oat bran txhua txhua hnub (qhov no nuance yuav yeej raws li casseroles, biscuits los yog kua zaub). Qhov no tseem ceeb txoj cai rau cov neeg uas nyiam lub Dukan Noj cov zaub mov.

"Nres": cov khoom uas yuav tsis tso cai rau noj

Tsis muaj teeb meem nyuaj npaum li cas tus neeg sau ntawm hom kev kawm yuav ua rau ntsaws thiab maj system, tsis tau ib co delicacy noj cov zaub mov tsis pub. Ntawm lawv yog cov nram qab no cov khoom:

• nqaij npuas uas muaj hnub nyoog thiab muaj roj (nrog dawb leeg) nqaij;
• nqaij ceev ceev khoom noj khoom haus (semi-tiav lawm);
• mov thiab tag nrho cov lwm yam cereals;
• cov khoom qab zib.

ntawv qhia zaub mov

Thiab dab tsi yog qhov Dukan Noj cov zaub mov rau ib lub lim tiam? Yuav ua li cas cov zaub mov muaj nyob rau hauv txhua hnub ntawv qhia zaub mov? Tam sim no, xav txog lub txheem gastronomy ntawm poob phaus, uas yog aimed ntawm optimizing tus luj pib dua txheej txheem.

1 hnub ntawm lub attacker:

• Rau pluas tshais koj yuav noj qe thiab nqaij, thiab haus dej haus flavored (natural) kas fes;
• Noj su yuav dai kom zoo nkauj nrog kua zaub thiab khob cij los ntawm bran;
• khoom noj txom ncauj - ib tug zoo kev xaiv no yog mus ci hwv (tsis muaj ib tug loj npaum li cas ntawm qab zib);
• noj hmo - ci (ntshiv) nqaij thiab tshuaj yej.

2-hnub "tawm tsam":

• style tshais Yankees - bran pancakes nrog tsev cheese (tsis muaj roj) thiab tshuaj yej;
• Pluag Su - kua zaub yog zoo hau nqaij thiab boiled qe;
• khoom noj txom ncauj - tej yam ntuj tso (tsis dyes thiab txiv hmab txiv ntoo Cheebtsam) yogurt;
• noj hmo - ntshiv stew (chav) ntses.

Peb hnub ntawm tus nres:

• Noj tshais -omlet, las salmon, kas fes;
• Pluag Su - Qaib (chav) burgers, qhob yogurt;
• Mis khoom noj txom ncauj tag nrho - lub hwv (0%) thiab yogurt;
• Noj hmo nyob rau hauv marine motifs - tag nrho cov nqaij ntses nyoo.

4-hnub "tawm tsam":

• Noj tshais - ua cheese loaf nrog bran, kas fes;
• Pluag Su - muaj roj tsawg (zaub los yog hau nqaij) kua zaub;
• Hwv paj npleg thaum noj sus thiab tshuaj yej;
• noj hmo - Yam no hu ua nqaij ntshiv nqaij, thiab tshuaj yej.

5 th hnub ntawm tus nres:

• noj tshais - boiled qe thiab ob lub teeb yogurt;
• noj su - ntses (chav) patties, yogurt (0%);
• khoom noj txom ncauj yuav khoom noj siv mis motives - tsev cheese thiab muaj roj tsawg mis nyuj (tshiab);
• qaib ntxhw fillet nrog ua cheese noj hmo thiab tshuaj yej.

6-hnub "tawm tsam":

• noj tshais - kas fes (natural) thiab scrambled qe;
• Pluag Su - kua zaub nrog meatballs ntawm ntshiv nqaij (lawv yuav tsum tau zoo siav);
• yogurt thiab bran nyob rau hauv lub yav tav su cov tshuaj yej;
• noj hmo - tej nqaij ntses nyoo thiab sov tshuaj yej.

7 attacker hnub:

• noj tshais - tsev cheese (savory) Casserole thiab tshuaj yej;
• pob ntseg nrog ib tug loaf ntawm bran rau noj su;
• khoom noj txom ncauj - cheese ncuav (tsis muaj hmoov), thiab yogurt;
• noj hmo - burgers rau ib tug ob peb lub thiab yogurt.

Qhov no noj mov sij hawm yog approximate, ces koj yuav pauv los yog hloov cov khoom noj chaw. Tsis txhob xav tias cov intoxicating kev tshaib kev nqhis - qhov no yog qhov motto ntawm lub hwj chim no system.

"Cruise"

Qhov thib ob theem ntawm lub running kev pab cuam yuav pab ntxiv dag zog rau kev soj ntsuam, uas tau muab rau cov Dukan Noj cov zaub mov. Alternation ntawm complementary protein txheej txheem tseem ceeb heev fiber. Cov phau ntawv, tso tawm, thiab ces hloov los ntawm tej lub teb chaws thiab lawv cov pluas noj, Pierre tswvcuab raws li muaj ntau yam raws li 72 tso cai protein khoom uas hais tias yuav siv tau los ntawm tej yam modernized Dukan Noj cov zaub mov. Tus nres, uas muab tau cov khoom uas nruj me ntsis nyob rau hauv cov nplooj ntawv ntawm cov ntaub ntawv, txig complemented los ntawm khoom noj khoom haus "Cruise" - lub thib ob theem ntawm lub cev.

Qhov no "nyob rau hauv hloov" hwj chim tso cai rau kom kho cov kev tsim tshwm sim:

• kam poob mus txog rau 10 ntxiv kilogrammchikov yuav tsum pauv 1/1;
• 10-15 yuav thov ib tug me ntsis loj luv - 1/3;
• ntau tshaj li 15 kilograms dyukanovskoe alternation yuav thov 1/4
• 20 kilos yuav tsum tau heev alternations - 1/5.

tso cai rau siv

"Cruise" zaub mov tom qab cov "tawm tsam" yog ib tug zoo kawg lawm, uas muaj npaj hudeyuschego Dukan Noj cov zaub mov. Tso zaub mov nyob rau hauv "cruise" Muaj hwj chim zoo li no:

• Zaub, tsis muaj ib tug "nres" hais, xws li cov hmoov txhuv nplej (avocado, beets thiab qos yaj ywm - cov tsis yooj yim sua). Lawv muaj peev xwm yuav siav nyob rau hauv qhov cub, zoo rhaub kom huv si los yog noj nqaij nyoos, tab sis tsis muaj mayonnaise. Yuav kom sau tej zaub tau muaj kev xyiv fab vinegar, txiv qaub kua txiv ncaj los ntawm lub tin los yog zaub (tab sis tsis ntau diav) ntawm ib tug lim roj.
• 2 dia ntawm zoo bran (lawv functionality yog tib yam li hais tias nyob rau hauv "Attack");
• protein nyob twj ywm tib yam li nyob rau hauv thawj theem.

Qhov kev thov cruise los ntawm Pierre ntawv qhia zaub mov

Yuav kom to taub li cas yog cov theem nws tus kheej Dukan Noj cov zaub mov muaj nqis ntug ntawm cov zaub mov ib lub lim tiam.

1 hnub ntawm alternation:

• noj tshais - kas fes, scrambled qe nrog zoo lub ncuav ntawm bran;
• Pluag Su - zaub kua zaub nrog ib lub teeb zoo siav myasko;
• khoom noj txom ncauj - tsev cheese casserole, raws li nyob rau hauv "Attack", thiab tshuaj yej;
• noj hmo - ci nqaij thiab nyias.

2nd lwm hnub:

• Noj tshais - muaj roj tsawg tsev cheese thiab ib tug yogurt;
• noj su - tshiab pob ntseg;
• yav tav su cov tshuaj yej - qhaub cij nrog salted, finely tws smoked salmon, kas fes;
• noj hmo - nqaij (tsis muaj roj) yob, high-zoo (tsev) yogurt.

3 hnub ntawm alternation:

• noj tshais - tsev cheese nrog tsawg-roj yogurt, kas fes;
• noj su - ntshiv (ruaj khov lag luam rau ib tug lub siab) solyanka;
• khoom noj txom ncauj - pancakes bran, muaj roj tsawg yogurt;
• noj hmo - nqaij qaib (chav los yog ci), burgers, nyias.

4 lwm hnub:

• Noj tshais - scrambled qe (tsis kib ncuav mog qab zib) rau cov nqaij npua, kas fes;
• Pluag Su - kua zaub nrog meatballs thiab bran (2 tbsp.);
• khoom noj txom ncauj - cheese ncuav tsis muaj hmoov;
• noj hmo - ci ntses, yogurt.

5 hnub ntawm alternation:

• noj tshais - ob boiled qe, las salmon, kas fes;
• noj su - ib tug ob peb qaib ntxhw cutlets, nyias;
• noj su - kefir sib tov nrog bran;
• noj hmo - ntses ci nrog ua cheese nrog zaub thiab tshuaj yej.

6 hnub ntawm alternation:

• Noj tshais - tsis muaj qab zib tsev cheese casserole, tshuaj yej;
• noj su - tshiab pob ntseg nrog lub ncuav ntawm bran;
• yav tav su cov tshuaj yej - tag nrho cov nqaij ntses nyoo, tshuaj yej;
• noj hmo - Yam no hu ua nqaij ntshiv.

7 hnub ntawm alternation:

• Noj tshais - scrambled qe, yogurt, thiab kas fes;
• noj su - zoo siav nqaij menyuam nyuj meatballs, nyias;
• khoom noj txom ncauj - cheese ncuav, raws li nyob rau hauv "Attack", tshuaj yej;
• Noj hmo - zaub stew nrog ib tug hluas nqaij qaib.

Dyukanovskim golden txoj cai yog 1.5-2 liv cov dej huv txhua txhua hnub mus taug kev marathons.

Dyukanovsky thib peb theem - "kho"

Qhov tseem ceeb tshaj kauj ruam tom qab ib tug perceptible sbrosku. Tau nrog ib tug loj bout centimeters tsim nyog los txhim kho lub cev thiab tau mus ua hauj lwm nyob rau hauv tshiab, ntau high-calorie khoom noj. Tshem tawm los ntawm cov khoom noj tsis muaj zog txaus lub cev tseem yuav tau maj mam txo los ntawm lub finest Fabkis.

Tshiab khoom ntawm lub thib peb theem yuav tsum:

• whole grains hlebushek - ib tug me me daim;
• khoom, tab sis high-zoo cheese uas muaj muaj roj cov ntsiab lus ntawm tsis ntau tshaj 40% - 40 g;
• tsis muaj ntau tshaj li 200 grams ntawm me me qab zib uas muaj txiv hmab txiv ntoo - apples, berries;
• Nws muaj peev xwm tam sim no yuav txaus siab nrog me me feem ntawm nplawv zaub mov (pasta, thiab nyoos qos yaj ywm), tab sis tsis ntau tshaj li 200 grams ntawm ib lub sij hawm;
• Pulses kuj zam (kuj tso cai).

Nyob twj ywm tsim nyog 2 dia bran thiab 2 liv ntawm cov dej ntshiab.

Ntawm no yog peb yuav luag tag nrho piav qhia txog yam lub Dukan Noj cov zaub mov, plaub theem uas xav tawm mus rau cov me tshaj kom meej, tseem muaj nyob rau theem kawg.

"Stabilization"

Qhov thib plaub theem Ducane ua rau lub cev tswj lub xeev rau ntau xyoo. Lub npe ntawm cov coj theem muaj nuj nqi.

Thaum tag nrho cov theem, txawm tshaj qhov uas tswj tau rov qab los ntawm yav tas los centimeters siab. Yog li ntawd, ib tug tsis tiav qhov kev pab cuam los yog tsis raws kev cai nrog cov tswv yim pom ntawm Fabkis yuav ua kom zero.

Rov qab mus rau lub me ntsis tab sis hloov los ntawm Dyukanu noj cov zaub mov yuav tsum tau nqa tawm nrog lub Fabkis alacrity, raws li nyob rau hauv lub yav dhau los ntev, kev noj haus. Main neeg ua hauj lwm yuav nyob rau hauv no 2 liter mineral (balanced, tiam sis tsis heev qab ntsev) dej nyob rau hauv tandem nrog 3 dia (nyob ntawm seb xaav plab yuav dispense ob) twb nyiam yeem oat bran. Cev ua ub ua (taug kev, cycling marathon thiab haiv neeg taug kev) kuj yuav zoo heev cwj pwm tsis zoo rau lub neej yav tom ntej.

Dyukanovskim golden txoj cai yuav pom kev siv cov ntsev. Qhov tseem ceeb tshaj, nyob rau hauv qhov tseeb, thiab yog li lub caij muaj nyob rau hauv cov khoom, yog li tus nruam tas li ntawd yog tsis raug nqi-zoo rau lub qub hauj lwm ntawm lub cev posledieticheskogo.

xaus

Tam sim no koj paub tias dab tsi yog qhov Dukan Noj cov zaub mov, plaub theem ntawm cov zaub mov system, peb tau pleev xim rau. Yog hais tias koj xav hais tias koj muaj ib tug ob peb kilos ntxiv (5 los yog ntau tshaj), koj muaj peev xwm sim xws li ib tug fais fab mov system.