Dukanʻai: eha kahua o ka hoʻonaʻauao o ka slimming

Akamai a me ka impeccably kupaʻa Farani i na poe ma ka hana a me ka oluolu, e malama Dukanʻai. Lau kahua o ka hoʻonaʻauao o ke kahua hoʻonohonohoʻana lako hou me ka notorious Palani nanea ana a me ka versatility e kōkua lilo i ka mau malicious kaumaha mua a me ka mea e hiki mai ana elua - a ultimately normalize ustakanilos hualoaʻa.

naau

Ano, ke nana aku i ka mea i ka Dukanʻai,ʻehā kahua o ka hoʻonaʻauao hoailona ia.

Ma muli o alodio, a no ia mea, mea eʻoi aʻe no efficient mana hiʻona o ke kanaka kino, Per Dyukan waiho iho i ke kahua o ka'ōnaehana o ke kumuʻiʻo. Ke ae pā o ka Dukanʻai - lōʻihi-ho'āʻo loina o ko ke ao nei ka ai, akā, me ka mea e like ai, a Palani concise ka hoʻoponopono '. Ma ka digestion a me ka omo o ka kumuʻiʻo ka hoʻokō pa alima pono hoolilo nunui oi ikehu ma mua o ka hua'ōlelo pa alima o ka mea momona a me carbohydrates malicious no ka slimming.

ʻai Con

Hoohikilele hoʻololi ai a me ka holo, aole nae pōkole ma kumuʻiʻoʻai hiki i ka loa kupono hopena. A me ka manao ana ma Slavic kipi ana o ke kumuʻiʻoʻai no ka lōʻihi (no ka mea, okoa meaola manawa mai 2 pule a hiki i kekahi mahina) manawa hiki i ka haunaele ma ka hakuʻala, ake mercilessly pa a hiki lolo. Mau mea i ka hoʻokumu paʻaʻai, a makau iho la lakou downsides Duc. E like me ka no o ka ia nui-me ka unahiʻole kumuʻiʻo mahele ke lilo i gallstone, aʻaʻohe emi nui urolithiasis. Like nā dietary 'ole kāohi mana' ole, i ka'ōnaehana ua ike ma miliona o Pierre iaoiaeii pono ka 'O ke kaulike, a pīhoihoi kūkā me hilinaʻi kauka.

Disorientation a me ka loiloi mua panic dissipates slimming waiwai a me ka nohona gastronomy, i kaumaha Dukanʻai hoʻi 'ike no kēlā me kēia lā o ka a mākou e noʻonoʻo ma lalo nei.

"Nanon"

i kā mākou hoʻomāhuahua ai ke kahua Ducane'ōnaehana kumu, a i ka inoa pōkole a me ka pahi me ka pahi kaua passionate keonimana hua'ōlelo "hewa". Ke poʻo inoa Ka amazingly pololei hōʻike mai i ke ano o ka mea muaʻai au - no ka umi (me ka pakeneka nui o ke kino momona) lā ke kino? Aeiino? I nani loa? Iecaianoaaiiuo aaeei'ā a me ka outputting hoʻonui bipi kūpaluʻia. Huna "Agena" o ka pae mua o ka holoholona kumuʻiʻo ma ka hui pu ana, me ka 2 nā lika o ka maemae ka wai a me ka Hiking a me ka hookoikoi.

Ano, e pono e wehewehe i nā hiʻona o ke kahua mua, e ike i ka nui au mamuli mea o ka Dukanʻai. Pae "Nanon" e lawe i kekahi mau manawa. Kona lōʻihi like hilinaʻi nui ma luna o ka helu o keu i nā kilo:

• Pyaterochka keu nā kilo, e lawe i ka palena iki wā o "Nanon" - mau optimally i'ō lā;
• 5-10 kilogram keu kāki 3 - YU, pili lā;
• 10-20 keu i nā kilo, e noho 10 piha lā, "ho'āhewa wale '".

Oi aku i ka i kā mākou palena o ke kahua mua mea,ʻaʻole e pono, no ka mea, e he kūlana maikaʻiʻole i ke ola. No ka mea i koho wā o ke kino discards loa o ke kaikea me ka piha kaʻaeʻana me ka ʻai 'ike no Duc. Pae "Nanon" aʻole e hana ma luna o ka hookuuia ana o ka kilogram, ka mea, ua papahana e "hoouka" ma ka pāpana o ke kino, e loaa ka lanakila ma luna o obesity a losing kaupaona i kona kūpaʻa no ka hou alu like 'ana.

Mau mea kōkua ma huahana ma ke au o ka "Nanon"

I ka hoouka i wahi ma luna o ka loa hoʻomāhuahua ai, a hewa ole ha i, e pono iaʻu ke noho ma ka "rula o ka holoholona hihiu" i dictates Ducaneʻai. Ke aeia'ku nei ia huahana attacker ke kahua me nā:

• hilinai a moʻa me ka waiūpaʻa ai (pipi, lio ai, pipi a me ka 'Olu);
• nā manuʻaiʻia ai ua ae wale me ka ili, a ina ka mea, ua hoʻomākaukauʻia me kaʻaila (Duck a me ka Oie a pau kūlou i komo i loko o kēia papa inoa no o ka mea momona maʻiʻo);
• pipi ake, veal a me nā manuʻaiʻia, i ke kihi o ka pipi elelo a me ka veal elelo;
• iʻa ua aeia mai, akā, e kū nei me ka aila (canned hiki ke hoʻohana 'moa wale i loko o kona mau wai);
• kela lā hiki e ole aku ma mua o nā meakino-pepa paia hua (oi kaʻoi loa - hiki ole ke yolk nā polokina kali i nā mea a pau);
• MeaʻAi O Ke Kai hiki e māʻona crustaceans a me molluscs;
• haleʻuwī waiū huahana hiki wale haʻahaʻa-momona e hoʻohana (0% momona) - e eiooaa? ka waiū, ma kona ano maoli (i maikaʻi ma ka hale) yogurt a me ka kefir; ka waiu ka pauka e ole oi elua (ʻaʻoheʻaoʻao o) tablespoons.

Pololi a me excessive kapu wahi mai i lawe i kekahi nutritionist, aole hoi me ka Dukanʻai. Ke alternation o ka mana huahana e ole wale dala a na¯ 'i ka ai. Hoi kekahi poe kanaka no ka mea, o keia au e kikoo aku i kou ike paka iho o ka pono, e like me kekahi kapu. Eia kekahi manao-Duc.

Hoouka: huahana ae

Ma lōpū dala Pierre e leie aku, e hoʻohana i ke kēia huahana.

• kī (me kōpaʻa, o ka papa),ʻano nāwaliwali kope a me ka lāʻau lapaʻau infusions;
• vīnega uuku droplets (kii onohi, balsamic a me keʻokeʻo);
• onion (i oi ma mua o ka hapalua o ke poo), parsley a me ka dill, a ua hiki no hoi hana i ka läÿau, he mea ulu, akā, me ka paakai huikala);
• me ke kumukanawai a hikiʻaoʻao pa, oia no hiki keʻaiʻia 2 (meakino) pickled kaʻukama (gherkins 4-6);
• lemona hou wai i loko o ka palapala o kaʻakika a hiki i kona mau kīʻaha (lemonade a hua ua pololei pāpā);
• maoli paakai a me ka makeke ma lōpū mea (mea loaʻa stimulation ua i komo i loko o ka papa inoa Ducane);
• kō ae pani (akā, monakō koko, fructose a me ka sorbitol ukana pāpā).

Nō hoʻi, e hoʻoikaika i ka functioning o ka naʻau liʻiliʻi, a me ka normalization o ka holoʻokoʻa digestive'ōnaehana E e hoʻopau oat bran kēlā lā (keia nuance hiki ke lanakila me casseroles, biscuits ole ai). Ua nui rula no ka poe makemake i ka Dukanʻai.

"Hoouka": huahana i mea ole ae i ka ai

No ka mea pehea paakiki i ka mea kākau o ka 'ana i kūpono e e kona mau mokuna; a me he akahai'ōnaehana, aole nae kekahi delicacyʻai e pāpā aku. Iwaena o lakou i na kēia huahana.

• ka puaa no kekahi makahiki a me ka momona (me keʻokeʻo aa koko) ai;
• ai hookeai ai (kalaka nui-pau);
• ka laiki, a pau i ka 'ē aʻe kiliala;
• ono loa.

Ka 'ike no

A me ka mea o ka Dukanʻai no ka hebedoma? He ahaʻai i komo i loko o maʻamau o kuhikuhi kahua paʻa? Ano, e noonoo i ka hae gastronomy slimming, nona ma optimizing ke kaumaha'ōlelo huna kaʻina.

1st lā o ka attacker:

• No ka aina kakahiaka oe keʻai hua a me kaʻai, a me ka inu flavored (maoli) kope;
• Awakea hiki ke hoʻonaniʻia me ka ai a me ka berena mai ka bran;
• meaʻai māmā - He koho maikaʻi mea e kalua ai ka bata (me ka huina nui o ke kōpaʻa);
• o ka aina awakea - pulehu (wīwī) ka ai a me ka kī.

2-lā "ho'āhewa wale '":

• mika aina kakahiaka Yankees - bran pancakes me ka neoneo ka waiū (haʻahaʻa-momona) a me ka kī;
• Awakea - ai mea maikai hoolapalapaia ai, a hoolapalapaia hua;
• meaʻai māmā - maoli (me ka make a me ka hua eiiiiiaiou) yogurt;
• o ka aina awakea - wīwī ai: (mahu) ka iʻa.

Kolu o ka lā o ke kaua:

• Breakfast -omlet, kapiia lakou a pau Salemona, ke kope;
• Awakea - moa (mahu) burgers, homemade yogurt;
• Waiu meaʻai māmā loa - ka bata (0%) a me ka yogurt;
• Ahaaina ma meaola motifs - a pau MeaʻAi O Ke Kai.

4-lā "ho'āhewa wale '":

• Breakfast - hoʻokō 'me ka waiū popo me ka bran, ke kope;
• Awakea - haʻahaʻa-momona (nō hoʻi 'ole hoolapalapaia ai) ai;
• Me ka bata pudding ma ka 'aina awakea a me ka kī;
• o ka aina awakea - ohinu wīwī ai, a me ka kī.

5 la ka lā o ke kaua:

• aina kakahiaka - hoolapalapaia hua a me nā mālamalama yogurt;
• aina awakea - iʻa (mahu) patties, yogurt (0%);
• meaʻai māmā malama haleʻuwī waiū, akä, - e eiooaa? ka waiū a me ka haʻahaʻa-momona waiū (hawaiian);
• Tureke apo, me ka hoʻokō 'me ka waiū no ka awakea a me ka kī.

6-lā "ho'āhewa wale '":

• aina kakahiaka - kope (maoli) a me omelettes;
• Awakea - hoolapalapa i me meatballs o wīwī ai (ka mea, pono e maikaʻi moʻa);
• yogurt a bran i loko o ka auina la kī;
• awakea, - i kekahi MeaʻAi O Ke Kai a me ka mehana kī.

7th attacker Day:

• aina kakahiaka - e eiooaa? waiū (mea ono) Casserole a kī;
• pepeiao me ka popo o ka bran no ka aina awakea;
• meaʻai māmā - me ka waiū popo (me ka palaoa), a me ka yogurt;
• o ka aina awakea - burgers no ka hui a me ka yogurt.

Oia ai mea hōʻike haʻalele 'ana, no laila,' oe ke 'ano' ē a hoʻololi ai wahi. Mai haha aku i ka wai ka pololi - keia mea i ka mākia o keia mana nenoaiu.

"Moku peʻa"

I ka lua o ka pae ana o ka polokalamu holo kōkua e hooikaika i nā hualoaʻa, a haawi aku i ka Dukanʻai. Alternation o ka mea manuahi kumuʻiʻo kaʻina nui puluniu. Ka puke, hookuu, a laila, Hoʻololi 'ia e kekahi mau'āina a me kā lākouʻai, Pierre hoʻolauna me ka poe a pau 72 Ke aeia'ku nei ia kumuʻiʻo huahana mea e hoʻohana hiki ma kekahi modernized Dukanʻai. Ke kaua, i loko me nā huahana mea ikaika i loko o nā 'aoʻao o ka moʻokalaleo, e akakaʻi complemented ma ka ai "moku peʻa" - i ka lua o ke kahua o ke kahua.

Kēia "i hoʻololi ai" mana e leie aku e hoʻomaʻa i ka manao hopena:

• makemake e lilo mai i ka 10 keu kilogrammchikov E 'ē aʻe 1/1;
• 10-15 E noi i iki nui wā mawaena - 1/3;
• oi ma mua o 15 kilograms dyukanovskoe alternation, e noi 1/4
• 20 i nā kilo noi aku hooloihi ae i alternations - 1/5.

ae e hana

"Moku peʻa"ʻai ma hope o ka "ho'āhewa wale '" mea he bonus nui, a ua hoomakaukau hudeyuschego Dukanʻai. Aeia mai ka ai ma ka "moku peʻa" mana nana e like keia:

• Ka lau,ʻaʻole i loaʻa i ka "wawahi" (particles), e like me pia (avocado, beets a me ka uala - kēia mau ole). Ka mea hiki ke moʻa i ka umu, pono hoʻolapalapa loa aʻai maka, akā, me ka mayonnaise. E hoʻopiha i na lau la e hiki ai i ka olioli ka vinega, ka wai lemi pololei mai ka piuta 'ole nō hoʻi (akā,ʻaʻole hou teaspoon) o ka aila maloko.
• 2 tablespoons o ka mea e like ai bran (lākou functionality o ka ia me ia ma ka "Nanon");
• kumuʻiʻo noho i ka ia me i ke kahua mua.

Ka mea i manaoia moku peʻa mai Pierre kuhikuhi kahua paʻa

E maopopo i ka ke kahua ia iho Dukanʻai ke kumukuai o ka noonoo ana ma o ka 'ike no ka hebedoma.

1st lā o ka alternation:

• aina kakahiaka - kope, kahi o hua me ka mea e like ai popo berena o ka bran;
• Awakea -ʻai ai ia me ka malamalama, ua moʻa myasko;
• meaʻai māmā - e eiooaa? waiū casserole, e like me ka "Nanon", a me ka kī;
• o ka aina awakea - pulehu ai a me ka Appetizers.

2nd 'ē aʻe ka lā:

• Breakfast - haʻahaʻa-momona e eiooaa? Me ka waiū, a me ka yogurt;
• aina awakea - hawaiian pepeiao;
• awakea kī - chops me kapiia lakou a pau, finely kua ia paka Salemona, ke kope;
• o ka aina awakea - ai (ʻaʻole momona)'ōwili, kiʻekiʻe-kbps (hale) yogurt.

3rd lā o ka alternation:

• aina kakahiaka - e eiooaa? me ka waiū me ka haʻahaʻa-momona yogurt, ke kope;
• aina awakea - wīwī (hale hānai hana no ke ake) solyanka;
• meaʻai māmā - pancakes bran, haʻahaʻa-momona yogurt;
• o ka aina awakea - moa (mahu a pūlehu akula i ka), burgers, Appetizers.

4th 'ē aʻe ka lā:

• Breakfast - kahi o hua (i palai kaka) me ka Hama, ke kope;
• Awakea - hoolapalapa i me meatballs a me ka bran; (2 tbsp.)
• meaʻai māmā - me ka waiū popo me ka palaoa;
• o ka aina awakea - pulehu iʻa, yogurt.

5th lā o ka alternation:

• aina kakahiaka - mau hoolapalapaia hua paha, kapiia lakou a pau Salemona, ke kope;
• aina awakea - he mau o Tureke cutlets, Appetizers;
• aina awakea - Kefir hui pu me ka bran;
• o ka aina awakea - iʻa pulehu me ka hoʻokō 'me ka waiū me kaʻai a me ka kī.

6th lā o ka alternation:

• Breakfast -ʻaʻohe kō e eiooaa? Waiū casserole, kī;
• aina awakea - hou pepeiao me ka popo berena o ka bran;
• awakea kī - a pau MeaʻAi O Ke Kai, kī;
• o ka aina awakea - kōʻala wīwī meaʻono.

7th ka lā o ka alternation:

• Breakfast - kahi hua paha, yogurt, a me ke kope;
• aina awakea - pono moʻa veal meatballs, Appetizers;
• meaʻai māmā - ka waiū me nā paʻi hua, e like me ka "Nanon", kī;
• O ka aina awakea -ʻai ai: me ka opiopio moa.

Dyukanovskim gula rula i 1.5-2 nā lika o ka wai maʻemaʻe ma kela la i keia hele marathons.

Dyukanovsky kolu o ke kahua - "hoʻopunipuni"

Ka mea nui wale mua ma hope o ka perceptible sbrosku. Loaa me ka nui bout kenimika pono e koho i ke kino, a hele i ka hana ma hou, oi kiʻekiʻe-calorieʻai. Ho oholo wae mai o kaʻai hoʻonāwaliwaliʻia kino nō pono i ke kiʻekiʻe o ka hooluolu aku, mai ka oi Palani.

Hou huahana o ke kolu o ke kahua, e ia:

• a pau mānoanoa ko hlebushek - hoʻokahi uuku māhele;
• paa, akā, kiʻekiʻe-e like ai me ka waiū me ka momona ka maʻiʻo o ka ole oi aku mamua o 40% - 40 g.;
• i hou aku 200 nā huna o ka poe liilii, kō-i loaʻa ka hua - ohia, hua;
• Ua hiki e ke hoomaona mai la oia me ka apana uuku o starchy ai (nulu'Īkalia, a heʻiʻo maka nō ka uala), akā,ʻaʻole oi aku mamua o 200 nā huna i kekahi manawa;
• Lāʻau ikiʻai wale nō i kaawale (i ae).

E noho kupono 2 tablespoons bran a me 2 nā lika o maemae wai.

Eia mākou e kokoke loa ana e wehewehe i ka mea a ka Dukanʻai,ʻehā kahua o ka hoʻonaʻauao i manaʻo mai i ka mea huna uuku au mamuli, ua koe i ka hope pae.

"Noaaeeecaoee"

I ka ha o ke kahua Ducane kumu no ke kino, e stabilize i ka moku'āina no na makahiki. Ka inoa o ka pae kuleana pili i AYEIE.

Ma nā kahua o ka hoʻonaʻauao, a hiki ma kela aoao o ka lāʻau hoʻi o nā kenimika kiʻekiʻe kahiko. Pela ka polokalamu mea kāpili ai 'ole-ana o ka Palani koi ke kipaku aku i ka loaʻaʻole.

Hoi mai i ka ninau akā, Hoʻololi 'ia e Dyukanuʻai e halihaliia oia iwaho me ka Palani alacrity, e like me ia ma ka mua ke kahua, dietary. Main koʻokoʻo, e ma keia 2 hano mea pōhaku ( 'O ke kaulike, akā,ʻaʻole loa palemo iho) ka wai i loko o tandem me 3 tablespoons (ke kaumaha ma muli pokole'ōpū hiki dispense elua) ua punahele puna oat bran. Helu ha awina (hele, Paikikala marathon a me ka lāhui hele) e hoi e maikaʻi loaʻano no ka wā e hiki mai.

Dyukanovskim gula rula i ka e pono ai ke pono o ka paakai. Ka mea nui, i ka mea, a no laila, i ka hehee ai na i loko o nā huahana, no laila, i ke ana hou ia e loaʻa-mana no ka mea maʻamau functioning o ke kino posledieticheskogo.

ka hopena

Ano oe i ka mea o ka Dukanʻai,ʻehā kuʻina o ka ai'ōnaehana, ua penaʻia mākou. Inā e manaʻo ana oe i kekahi mau keu i nā kilo (5 a oi), e hiki e ho'āʻo i kēia meaʻai nenoaiu.