Yuav ua li cas kom poob phaus tsis tshaib plab: noj Ducan noj

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Nutritionist Pierre Ducan hais tias koj tuaj yeem noj ntau npaum li koj xav tau thiab poob phaus tib lub sijhawm. Lub neej hacker pom tias nws yog tiag tiag yam tsis muaj kev phom sij rau kev noj qab haus huv.

Ducan Diet yog dab tsi

Kuv yuav tsum hais tias tus kws qhia noj zaub mov Pierre Dukan tsis tau tsim dab tsi tshiab. Nws lub hlwb yog kev hloov kho ua ke ntawm ob qhov sib npaug ntawm cov khoom noj muaj txiaj ntsig zoo: Atkins noj zaub mov thiab kev noj zaub mov paleo. Lawv ua raws li kev noj zaub mov muaj protein ntau thiab qis hauv carbohydrates.

Kev noj zaub mov tau paub dav tom qab luam tawm ntawm Ducan phau ntawv Kuv Tsis Tau yuag. Rau feem ntau ntawm lawv, kev noj haus pab lawv poob phaus sai heev. Thiab qhov no txawm tias qhov tseeb tias qhov ntau thiab tsawg tsis tas yuav tsum tau txwv. Nws yog txaus los tso tseg qee yam khoom.

Cov theem ntawm kev noj haus Ducan

1. Tawm tsam

Qhov nyuaj tshaj plaws, ua kom cov txheej txheem ntawm kev zom cov rog. Nws suav nrog kev tsis lees txais cov carbohydrates thiab cov rog thiab hloov lawv nrog cov proteins.

Nws raug tso cai noj:

• nqaij ntshiv;
• by-products ntawm tsiaj thiab noog;
• txhua hom ntses thiab nqaij nruab deg, tshwj tsis yog cov ntses rog rog;
• qe dawb;
• cov khoom noj muaj roj tsawg.

Nco ntsoov tias cov zaub mov no tsuas yog boiled thiab steamed los yog hauv qhov cub. Frying nyob rau hauv cov roj yog nruj me ntsis txwv tsis pub. Kuj sim txwv koj cov ntsev kom tsawg. Thiab nco ntsoov noj oat bran: tsawg kawg ib thiab ib nrab tablespoons ib hnub twg.

Koj yuav tsum haus tsawg kawg yog ob litres dej ib hnub.

Qhov kev tawm tsam yuav kav ntev npaum li cas koj xav poob. Kev suav lub sijhawm yog qhov yooj yim heev.

Txhawm rau poob 10 kg, peb hnub txaus. Puas yog koj npau suav ntawm kev tshem tawm 20-30 kg? Npaj txhij rau 5-7 hnub ntawm kev noj zaub mov muaj protein ntau. Zoo, yog tias koj swung 60 kg lossis ntau dua, qhov kev tawm tsam yuav siv sijhawm 10 hnub - thiab qhov no yog lub sijhawm siab tshaj plaws.

2. Kev hloov

Qhov thib ob theem yog kev sib xyaw ua ke ntawm cov protein thiab cov zaub mov muaj protein ntau. Ntxiv nrog rau cov khoom noj uas tau tso cai thaum lub sijhawm tawm tsam, koj tuaj yeem noj zaub. Muaj tseeb, tsuas yog txhua hnub thiab tsuas yog cov uas muaj cov hmoov txhuv nplej siab tsawg.

Nws raug tso cai noj:

• dib, zucchini, taub dag;
• txiv lws suav, eggplants, peppers;
• txhua hom zaub qhwv, turnips, radishes, radishes;
• nceb;
• dos;
• asparagus;
• taum;
• zaub celery.

Lawv tuaj yeem noj tau ob qho tib si nyoos thiab boiled. Frying tseem txwv.

Txhawm rau kom poob phaus sai, noj tsuas yog thaum tshaib plab heev.

Cov theem tuaj yeem txuas ntxiv mus txog thaum koj ncav cuag koj qhov hnyav uas koj xav tau. Qhov nruab nrab, kev hloov pauv yuav siv sijhawm li ib mus rau rau lub hlis.

3. Anchoring

Raws li lub npe implies, nyob rau hauv lub thib peb theem peb sib sau ua ke dab tsi peb tswj kom ua tiav nyob rau hauv thawj ob. Qhov tseem ceeb tshaj plaws yog kom tsis txhob rov qab los ntawm cov poob kilograms.

Ntxiv nrog rau cov khoom ntawm thawj theem thiab theem ob, koj tuaj yeem noj ib hnub:

• 2 khob cij;
• 100 g ntawm txiv hmab txiv ntoo, tsis suav nrog cherries, bananas thiab grapes;
• 40 g ntawm cheese.

Qos yaj ywm, mov, pasta raug tso cai noj ob zaug hauv ib lub lis piam.

Ib hnub ib lub lim tiam yuav tsum tau ua kom cov proteinaceous nkaus xwb.

Lub sijhawm ntawm theem nyob ntawm seb muaj pes tsawg kilograms koj tswj kom poob: 10 hnub raug faib rau txhua tus.

4. Stabilization

Nyob rau theem kawg, cov zaub mov ib txwm tso cai, ua raws li ob txoj cai:

1. Dedicate tsuas yog cov zaub mov muaj protein ntau ib hnub hauv ib lub lis piam.
2. Noj peb tablespoons oat bran txhua hnub.

Lub sijhawm ntawm theem plaub tsis muaj kev txwv, thiab Pierre Dukan qhia kom noj zoo li no txhua lub sijhawm.

Yam koj yuav tsum nco ntsoov

Cov kev tshuaj xyuas rave thiab pom cov txiaj ntsig ntawm kev poob phaus muaj qhov tsis zoo. Rau kev ua haujlwm tag nrho, lub cev xav tau cov protein, rog thiab carbohydrates. Thiab kev cais tawm ntawm kev noj zaub mov ntawm ob lub ntsiab lus kawg ua rau muaj qhov tsis zoo.

1. Tsis muaj rog yog fraught nrog ib tug deterioration ntawm daim tawv nqaij thiab plaub hau, teeb meem nrog lub plawv thiab hormonal tsis txaus.
2. Yog tsis muaj carbohydrates, lub hlwb pib tshaib plab. Tsis muaj cov vitamins thiab fiber ntau ua rau qaug zog, tsaug zog, kiv taub hau thiab mob taub hau.
3. Lub cev pib tsim cov piam thaj los ntawm cov protein thiab cov rog, pib cov txheej txheem ntawm gluconeogenesis. Qhov no ua rau muaj kev ntxhov siab ntxiv rau daim siab, ob lub raum thiab cov hnyuv, ua rau muaj kev cuam tshuam ntawm cov kab mob ntev thiab ua rau cov tshiab.
4. Kev noj zaub mov tsis txaus tuaj yeem ua rau cov kab mob metabolic acidosis, qhov xwm txheej txaus ntshai heev hauv lub cev uas tuaj yeem ua rau lub raum tsis ua haujlwm thiab qee zaum coma.

Hauv 2011, hauv nws txoj kev tshawb fawb Les résultats de notre enquête "Régime Dukan: et après?" Qhov no tau lees paub los ntawm Fab Kis tsab ntawv Le Journal des Femmes.

Yog tias koj muaj kev noj qab haus huv zoo, kev noj zaub mov Dukan yuav tsis ua rau koj tsis tuaj yeem raug mob, thiab cov phaus ntxiv yuav ploj mus. Txwv tsis pub, nws yog qhov zoo dua tsis kam noj zaub mov.

Attack recipes

Okroshka

Cov khoom xyaw

• 500 ml ntawm kefir tsis muaj rog;
• 200 g nqaij qaib mis;
• 2 qe dawb;
• ntsev thiab tshuaj ntsuab mus saj.

Boil lub mis hauv dej ntsev me ntsis rau 20-25 feeb. Noj cov qe cais: 7 feeb yuav txaus.

Yaug cov tshuaj ntsuab. Finely chop tag nrho cov khoom xyaw, ntsev thiab npog nrog kefir.

Cov mis nyuj hauv kefir

Cov khoom xyaw

• 1.5 kg ntawm nqaij qaib mis;
• 700 ml ntawm kefir tsis muaj rog;
• 2 cloves qej;
• 150 ml dej;
• ntsev, kua txob - mus saj.

Yaug lub mis hauv dej ntws thiab quav rau hauv ib lub tais ci. Chop lub qej finely, sib tov nrog kefir thiab ncuav tshaj ob lub mis nrog lub resulting sib tov.

Ci hauv qhov cub rau 1 teev ntawm 180 degrees.

Mis khoom qab zib

Cov khoom xyaw

• 300 ml yog ';
• 25 g ntawm gelatin;
• qab zib hloov - mus saj;
• vanillin los yog lwm yam flavoring.

Dissolve gelatin nyob rau hauv cov mis nyuj raws li qhia nyob rau hauv lub pob. Ntxiv qab zib hloov thiab tsw.

Ncuav lub resulting sib tov rau hauv pwm thiab tawm hauv lub tub yees thaum hmo ntuj.

Daim ntawv qhia rau alternation

Ntses hodgepodge

Cov khoom xyaw

• 1 taub ntses;
• 100 g ntses steak;
• 8 cws;
• 1 medium carrots;
• 1 medium dos;
• ½ txiv qaub;
• cilantro, ntsev thiab kua txob mus saj.

Boil cov ntses kom txog thaum sib tw (li 40 feeb). Txiav zaub rau hauv cubes, ntxiv rau broth thiab ua noj rau lwm 15 feeb. Ntxiv cov peeled cw 5 feeb ua ntej kawg.

Nyem ib nrab txiv qaub rau hauv ib lub hodgepodge, ntxiv finely tws cilantro, ntsev thiab kua txob.

Zucchini casserole

Cov khoom xyaw

• 1 medium zucchini;
• 200 g minced qaib ntxhw;
• 1 tablespoon mis nyuj hmoov;
• 2 tablespoons oat bran
• 2 qe;
• 1 me dos;
• ntsev, kua txob thiab tshuaj ntsuab mus saj.

Grate lub zucchini on ib coarse grater. Ntxiv cov seem ntawm cov khoom xyaw rau lub resulting loj.

Do zoo thiab tso rau hauv ib lub tais ci.

Ci rau 50 feeb ntawm 180 degrees.

Vanilla chocolate mousse

Cov khoom xyaw

• 250 g yog ';
• 250 g tsev cheese tsis muaj rog;
• 30 g ntawm gelatin;
• 1 teaspoon cocoa
• vanillin thiab qab zib hloov mus saj.

Dissolve lub gelatin nyob rau hauv cov mis nyuj kub. Ntxiv tsw thiab qab zib hloov thiab do kom txog thaum yaj. Ntxiv tsev cheese thiab cocoa thiab tuav nrog ib rab diav.

Ncuav lub resulting sib tov rau hauv pwm thiab refrigerate rau 4 teev. Tom qab hardening, koj muaj peev xwm decorate lub mousse nrog ib tug pinch ntawm cocoa.

Daim ntawv qhia rau anchoring thiab stabilizing

Mushroom kua zaub nrog cauliflower

Cov khoom xyaw

• ¼ loj dos;
• 2 cloves qej;
• 7 medium nceb;
• ¼ lub taub hau ntawm cauliflower;
• 2 khob dej;
• 2 khob mis nyuj;
• 1 ½ tablespoon ntawm cornstarch.

Chop lub dos thiab qej finely thiab ntsev nyob rau hauv dej. Ntxiv finely tws nceb, simmer rau 20 feeb.

Muab cov dos, qej, nceb thiab tws cabbage nyob rau hauv ib saucepan, ntxiv dej, coj mus rau ib tug boil thiab ua noj rau 10 feeb.

Muab cov mis nyuj thiab hmoov txhuv nplej siab. Ncuav rau hauv boiling kua zaub thiab simmer rau 1 feeb.

Yeej lub tiav lawm kua zaub nrog ib tug blender.

Stuffed kua txob

Cov khoom xyaw

• 300 g nqaij qaib mis;
• 2 tablespoons oat bran;
• ntsev thiab kua txob mus saj;
• 5 loj tswb peppers;
• 1 medium dos;
• 1 medium carrots;
• 50 g txiv lws suav;
• 1 khob dej.

Sib tov lub mis, ntxiv bran, ntsev thiab kua txob. Txiav tawm lub saum ntawm peppers, tshem tawm cov noob thiab sau nrog minced nqaij.

Rau cov ntses, finely chop lub dos thiab carrots thiab sauté tshaj high tshav kub. Ntxiv lws suav muab tshuaj txhuam, dej, coj mus rau ib tug boil.

Muab cov kua txob tso rau hauv ib lub tob saucepan, ncuav tshaj lub sauce thiab simmer rau li 1 teev.

Syrniki

Cov khoom xyaw

• 400 g ntawm tsev cheese tsis muaj rog;
• 4 tablespoons oat bran
• 2 vaj.

Sib tov tag nrho cov khoom xyaw thiab sculpt lub cheese ncuav mog qab zib. Ci hauv qhov cub rau 20-30 feeb ntawm 180 degrees.