72 Ducaneʻai huahana. 72 kumuʻiʻo nā huahana no ke kahua "hoouka" Dukanʻai

Nei, ki ina hana like o ka lako, i ka Pierre Dyukanom ku mai iwaena o ka nuiʻano o kaʻai. Palani nutritionist i ole minamina 30 makahiki ulu kona kahua, ma i a laila, Nākulukulu nō ke kaupaonaʻana e kaulana a hanohano, me Jennifer Lopez a me Penelope Cruz. 72 ʻai huahana Ducane ae dieters eʻai nō e lauwili, a nutritious. No laila, he aha ka mea i ka i loko o kaʻai, a me ka mea o ka papa inoa o ka apono ia huahana?

He aha ka kaʻai Ducane

72 Dukanʻai huahana - he kumuʻiʻo huahana i i ka mana no ka hoʻohana. He nui ukali o kēiaʻai meaʻoluʻolu loa ma ka slogan mana Dyukanu'ōnaehana: "ʻai a me ka mai e helu i nā calories!" Aia hoʻi: helu calories - ka mea, Aloha incredibly hooluhi hana no a oe pono i ka hailona o ka manawa, a ma kona slimming, paha mai.

He aha nō i ka pono o keia kumuʻiʻoʻai ma luna o ka mea'ē aʻe? Pinepine, lilo aku ke kaupaonaʻana, losing kaumaha e ho onui ana ia ma hope o kekahi mau manawa. Per Dyukan i hoakaka ia: Dukanʻai, a kūlana i papahana i loko o ia ke ala like, e koho i ka hopena, e ole e i ka mahina paha mau hope maikaʻi. A, kanaka e hahai ana i kaʻai eʻai hou ma mua o 100 huahana a me ka mea i makau i ua waiwai kaumaha hou.

Ducaneʻai lā kēlā me ka loaʻa o ka kūikawāʻai, a hoʻopili like i kekahi mau 'kaumaha pohō pae. Total o eha kūlana.

Pae №1 - Nanon

Dukanʻai - a kūlana i kekahi mau pahu hopu - hoʻomaka me ke kahua o ka "hoouka." Kēia 'o ia hoʻi i ka mea mua pae - i ka loa a me ka pono, ma ka mea, no ka mea, ia ia ke hele mai i ka papa kuhikuhiE kaumaha poho. Inā 'oe makemake e kiola wale 1 kg, ka 1st lā "hoouka" e lawa. Dukanʻai, "pepehi" a mau 3 lā, e lilo mai i 3 kg. 5 lā ke hoʻololi i ka pakele ana o 3 kg i 5 mau lā 7-10 hoomahaia i slimming o 5 kg, a kiekie ae ka liki ole i kaupaonaʻia.

No ia mea, pehea ka nui mau ae la ia Dukanʻai, "pepehi" - keia mea i ka wale pae ma i loaʻa nō dietary kapu. He mea pono eʻai i loko o kēia wā wale ai, ai offal, ka iʻa a me ka MeaʻAi O Ke Kai, me ke koe o ka puaa a me ka hipa. E like me ka condiment ia ia e 'ae' ia ka hoʻohana 'lau nahele a me nā meaʻala, lemona, kālika, onions a makeke ma ke akahai. I ae haleʻuwī waiū huahana, akā, haʻahaʻa-momona, a me ka hua 'oiaʻiʻo ma loko. Drinks - kī (me ka lāʻau lapaʻau), kope, chicory a me ka soda. Umikumamalima puna oat bran no ka lā (i loko o ka palapala o ka cereal paha mea hoʻonui i ka waiu) i ka papa inoa. Sugar mea hiki ole, akā, e hiki nō ke hoʻohana 'kōpaʻa ae pani ai. A, o ka papa, hōʻole kekahi kaikea: Me ka bata, nō, etc. Keiki ua hana ma luna o ka Grill, mahu paha i loko o ka umu.

Pae №2 - Alternating

Ma kēia kahua 72 Ducane kumuʻiʻoʻai huahana mea i mua ae complementsʻai. Iloko o ka "alternation" he mea he hou kaumaha poho, no laila, i ka hopena o ka "kaua" manawa i hiki ke me ka nui loa hou. Per Dyukan hoi, a kuka e pili ana i ke kahua "alternation" like loa me losing kaumaha eʻaʻole kiʻi i ka hopena hopena i ua imi.

Ke ae pā o ka pae ana o ka "alternation" - he loli ma ka kumuʻiʻo-kumuʻiʻo nō lā. No ka laʻana, hoʻokahi lā slimming ai wale kumuʻiʻo ka ai, a me ka ia lā kō e kumuʻiʻo mau kīʻaha, nō, kumuʻiʻo, a laila, hou i ka lā, etc. Oe ke hahai mai i ke ano 5 5 5 kumuʻiʻo - 5 kumuʻiʻo a me kaʻai lā.

Kumuʻiʻo Ka 'ike no koe o ka ia me ia ma ka "hoouka" manawa. Akā, ma ka kumuʻiʻo a me kaʻai lā hiki ole a pau ka lau i maikaʻi e haʻalele a pau legumes, uala a me ka palaoa. Maoli ai, eʻae i ka mea'ē aʻe nō hoʻi,ʻoiai i loko o kaʻai, akā, e ole e hana ino mau carrot a me ka beetroot.

Pae №3 - ke haka pono maila

Ducaneʻai lā kēlā me kēia pono unuhi aku la ia i kekahi 'ike no. I ka pae ana o "ka hoʻohuiʻana" mea i koe. Mua, ka mea i pono, e hoʻomaulia i ka lōʻihi o ka "hoʻopunipuni" - ia e hilinaʻi ma ka helu o ka nalowale kilograms (1 kg mea like paha ia he 10 lā). No ka laʻana, losing ke kaupaonaʻana nalowale 5 kg, ka mea, 'o ia hoʻi i ka wā o "ka hoʻohuiʻana" E mau 50 lā. ʻO ka lua, i loko o ka wā o "ka hoʻohuiʻana" i hoʻolaunaʻia nā huahana i loko o kaʻai, akā, ma kēlā kahua - kona iho. Inā i ka pae ana o "ka hoʻohuiʻana" E hope 50 lā, 2 kahua o ka hoʻonaʻauao e lawe 25 lā.

Ke kumu o kaʻai ninoieo o ke kumuʻiʻo, aʻai mau moa e like me na rula o ka mau kūlana mua o kaʻai. Ma ka mea mua 25 lā o "ka hoʻohuiʻana" pae hiki ke i hoʻohuiʻia i loko o kaʻai:

• kumuʻiʻo-bran 'ole a pau palaoa berena (i hou aku 2 slices no ka lā);
• Hua (i oi aku 1 ana i ka lā);
• me ka waiū (i hou aku 40 nā huna o ka lā.);
• starchy huahana (i oi aku mamua o 1 i malamaʻi, no ka hebedoma);
• ʻiʻo puaʻa, keiki hipa a me ka puaʻa (i oi aku mamua o 2 manawa no pule);
• Holiday kaʻaina ahiahi , mai kekahi mai o nā huahana (1 no ka hebedoma).

ʻO kēia hokii o starchyʻai ke ke mahuahua i 25 mau lā i 2 hookauwa ole ai lakou no hebedoma, gala iho o ka ai lawe mai 2 manawa i ka pule.

Pae №4 - noaaeeecaoee

Ma ka hope pae o "noaaeeecaoee" Ua hiki ke hoʻohana a pau mua i komo i loko o kaʻai me nā huahana, akā, me kekahi ka hoʻololi 'ana.

1. Iki iloko no hou aiʻai ana, a hiki i ka hopena o ke ola, e e kumuʻiʻo-kaʻai, e like me ia ma ka anu u "hoʻopunipuni." All 'ē aʻe "ka hoʻohuiʻana" pae rula i hoʻomau i ka hana.
2. I kekahi lā i ka pule, eʻai wale nō kumuʻiʻoʻai.
3. Kela a me keia lā, aia nō 3 tbsp. tablespoons o bran.
4. Haawi oe ia oe iho me ka.

72 Ducaneʻai huahana

No laila, he aha ka ai hiki ke noonoo punahele Dukanʻai?

1. Ai: 'Olu, lio ai, pipi a me ka veal, moʻa me ka aila.
2. Offal: alelo, puupaa, akepaa, moʻa me ka aila.
3. Fish, a canned ka iʻa, nona ka momona maʻiʻo ka emi o 10%.
4. Kekahi MeaʻAi O Ke Kai moʻa me ka aila.
5. Moa a me ka puaa a me ka Tureke Hama.
6. Kekahi manu, koe wale no na geese a me Duck.
7. Hua, etc.

Huina arsenal slimming - 72 kumuʻiʻo huahana, a oi aku mamua o 30 huahana mea i wahahee i mahope kuʻina o kaʻai.

ideas

72 Ducaneʻai huahana e ole aeʻai uninteresting a me ka bland. Eia kekahi laʻana o ka ai ono ideas.

pūlehu akula i ka tofu

Mua sayings umu wela i ka 230 ^° C tofu pono e oki i rectangles paha mika pāhoʻonui lua, i hooluuia i ke soy meaʻai kākele, a kau akula ma luna i ka hahana loa pa. Next i ka waiū hohola sliced bele peppers. 30 min pa pulehu iho la i loko o ka umu i ka wa i peppers uhi me ka crispy pńpa, pono e huli i nā nā mea hoʻohui i ka kekahiʻaoʻao. Ka hoʻopauʻana o ke pa, oia no ua wai kūikawā meaʻai kākele (Lime wai + + chili meaʻai kākele soy meaʻai kākele). Top hiki ke hoʻonaniʻia me ka tofu cilantro.

Mayonnaise kuhikuhi Ducane

Dukanʻai, ideas mea e mai i ka lā-i-lā adherents o ka mana'ōnaehana, kekahi i ka inoa pa, i kohoia e Pierre Dyukanom. Keia pa, a he oiaio, o ka meaʻai kākele - mayonnaise.

3 hoolapalapaia hua yolks pono wehe a me. Add ia kekahi pahūpahū, 1 h. Puna o ka vinega, 2 h. Tablespoons mākeke, paakai, a laila, hoʻomaʻemaʻe luku aku me ka puna. Ke kiʻekiʻe o hookomo ua 75 ml paraffin aila, mea hahau i ka läÿau, me ka mīkini kāwili. Plying ka mīkini kāwili i loko o ka olelo o ka i / ia, a piʻi aʻe i ka iki mai, me he hopena loaa i ka mānoanoa o ia mea keʻokeʻo a me ka mayonnaise.

E eiooaa? Ka waiū a me ka bran cheesecakes

Pono e hui i loko o kekahi ipu 350 GR. me ka waiū, 2 hua paha, he hapaha tablespoon sweetener, 3 tablespoons oat bran, paakai, a me ka hapalua teaspoon vanilla. All Aloha a me ke ano cheesecakes. Fry i ka wela skillet, ka wā e huli mai, e hoʻopaʻa i kona lima, i ka i hoʻopuehuʻia.

physical ha awina

He nui kaulana a manaoio nei makou aia no he oi hoʻomāhuahua ai lako hou'ōnaehana ma mua o ka Dukanʻai - ua nalowale kŘpa koke kaumaha, a me kaʻaeʻana me nā mea a pau i ke koi e ole e hoi aku. Eia naʻe, kiola ae la i oi aku 3-5 kg, he kanaka e holo i ka pilikia o ka sagging ili a me ka flabby nāʻiʻo. E hele i ka hale haʻuki a me nā kumu, i kela kanaka keia kanaka hiki ke hoolawaia ma, no laila, Per Dyukan ia kekahi i ka loa affordable o nā haʻuki i ua mau loa ola - e hele ana. 20 minuke i ka lā e hoʻokēʻai ai, heihei hele, e hoomakaukau i ole wale i ka maikaʻi hele, akā, i ka hōʻoi 'Muscle leo. Inā hiki, hiki ke inā me ka hele ana i ka 'auʻau, a me ka maikaʻi loa nā hualoaʻa mai ka hoʻohana' o kaʻai, aole ia i lawe lōʻihi ke kali.

Ma mea e kālele ana Dukanʻai? 72 kumuʻiʻo huahana - ia mea i ke kumu no ka slimmingʻai. No pono e helu calories, mai nalo no ka hola i loko o ka hale haʻuki, no laila, i ka helu ana o kanaka ke aikane, e 'ike i nā mea kupanaha o ka mana lako'ōnaehana mai ka Palani nutritionist kela lā no ka hana.