ʻO ka papaʻai Dukan: he aha ia, kāna hanana a me ka papa kuhikuhi kaumaha

Anter

• Dukan papaʻai i kēlā me kēia ʻanuʻu
• ʻO ka papa 1st o ka papaʻai Dukan - pae hoʻouka
• Papa kuhikuhi hōʻike no ka pae hoʻouka
• ʻO ka papa ʻelua o ka papaʻai Dukan - ka huakaʻi holo moana
• Papa Kuhikuhina laʻana no ke kaʻina holina
• ʻO ka pae 3 o ka papaʻai Dukan - pae hoʻohui
• Papa kuhikuhi hōʻike no ka pae hoʻohui
• ʻO ka pae 4 o ka papaʻai Dukan - pae stabilization
• Papa kuhikuhi kumu hoʻohālikelike no ka pae hoʻopaʻa

ʻO ka papaʻai Dukan kahi papaʻai i mahele ʻia i nā ʻehā a, e like me ka mea kākau, ʻae iā ʻoe e lilo ma kahi o 5 kg i ka pule mua. I ka mahele mua, hana wale ʻia ka papaʻai me nā protein, a ʻo ka lōʻihi o ka papaʻai e pili ana i ka nui o ke kaumaha e makemake ai ke kanaka e lilo i ka paona.

Ua hoʻokumu ʻia kēia papaʻai e ke kauka Palani Kauka Pierre Dukan a wehewehe piha ʻia i loko o kāna puke: 'ʻAʻole hiki iaʻu ke lilo i ka kaumaha'. Hiki i kēia ke lilo i koho no ka poʻe e pono e lilo koke ke kaupaona.

E ʻike i nā paona āu e pono ai e lilo i ka kaupaona ma ke kau ʻana i kāu ʻikepili i ka calculator aʻe:

E hōʻoia i nā meaʻai i ʻae ʻia, nā meaʻai i pāpā ʻia a pehea e hana ai kēlā me kēia ʻāpana o ka papaʻai Dukan:

Dukan papaʻai i kēlā me kēia ʻanuʻu

E ʻike ai ehia mau lā e kū ai kēlā me kēia papa o ka papaʻai, ua ʻōlelo ʻo Kauka Dukan:

• No ka poʻe makemake e lilo 5kg: 1 lā i ka pae 1;
• No ka poʻe makemake e lilo 6 a 10 kg: 3 mau lā i ka mahele 1;
• No ka poʻe makemake e lilo 11 a 20 kg: 7 mau lā i ka pae ʻekahi.

Hoʻololi ka lōʻihi o nā ʻāpana ʻē aʻe e like me ka emi o ke kaumaha o kēlā me kēia, a ʻo nā meaʻono wale nō e hiki ke ʻai ʻia ma kēia papaʻai ʻo ia ka pudding hua manu a Dr. Dukan me ka waiū skimmed a me ka gelatin light sugar-free. E ʻike i ka papaʻai Dukan i ke ʻanuʻu ma lalo.

ʻO ka papa 1st o ka papaʻai Dukan - pae hoʻouka

I ka mahele 1 o ka papaʻai Dukan ʻae ʻia wale ia e ʻai i nā meaʻai i waiwai i ka protein, a pāpā ʻia nā kumu waiwai o nā waiʻopa a me nā meaʻono.

• ʻAi ʻia nā meaʻai: ʻono, ʻai, hoʻomoʻa ʻia a hoʻomoʻa ʻia paha me ka momona momona ʻole ʻole, kani, nā hua i hoʻolapalapa ʻia, ka umauma puhi i puhi ʻia, ka yogurt maoli a i ʻole ka skimmed, ka waiū ʻūlū, ka tī uʻi. E ʻai mau ʻoe i ka punetune o ka oat a me ka hapalua o ka lā i ka lā, no ka mea e māʻona ai ka pōloli, a me 1 puna o nā hua Goji, no ka mana hoʻomaʻemaʻe.
• Nā meaʻai i pāpā ʻia: nā huaʻale a pau, e like me ka berena, laiki, pasta, nā huaʻai a me nā meaʻono.

Loaʻa kēia pae mai 3 a 7 mau lā a ua hala ka 3 a 5 kg i loko o laila.

Papa kuhikuhi hōʻike no ka pae hoʻouka

I ka pae hoʻouka, hoʻokumu wale ʻia ka papaʻai i nā meaʻai waiwai i ka protein. No laila, hiki i ka papa kuhikuhi ke:

• ʻAina kakahiaka: 1 kīʻaha o ka waiū skim a i ʻole yogurt skimmed + 1.5 col o ka sup bran oat + 2 ʻāpana o ka tī a me ka ham a i ʻole 1 hua manu me 2 mau ʻāhi tī. Hiki iā ʻoe ke hoʻohui i ke kope i ka waiū, akā ʻaʻole kō.
• Mea ʻai kakahiaka: 1 ʻoloka wai momona momona momona a i ʻole ʻelua mau paʻi o ka tī + mau ʻāpana ham.
• ʻO kaʻaina awakea: 250g o ka ʻiʻo ʻulaʻula i loko o ka waiū tī ʻehā, i hana ʻia me ka waiū skimmed a i ʻole 3 mau mea moa moa i hoʻomoʻa ʻia me ka ʻaukā a me ka ham a me ka ʻōpae i loko o ka ipu tī
• Mea ʻai ahiahi: ʻO 1 yogurt momona momona a i ʻole 1 kīʻaha waiū momona momona + 1 puna o nā hua Goji + 1 hua moa paʻakikī a i ʻole 2 ʻoki o ka tofu + 3 ʻāpana o ka ham a i ʻole 1 soy burger + 1 ʻāpana o ka tī tī.

He mea nui e hoʻomanaʻo he 2 mau hua i ʻae ʻia i kēlā me kēia lā.

ʻAe ʻia nā meaʻai i ka pae 1

Pāpā ʻia nā meaʻai i ka pae 1

ʻO ka papa ʻelua o ka papaʻai Dukan - ka huakaʻi holo moana

I ka mahele ʻelua o ka papaʻai Dukan, hoʻohui ʻia kekahi mau mea kanu i ka papaʻai, akā ʻaʻole ʻae ʻia e ʻai i nā huaʻalea. Pono e ʻai maka i nā mea kanu a me nā greens a i kuke ʻia i ka wai paʻakai, a ʻo ka mea momona wale nō i ʻae ʻia ʻo ka gelatin māmā. ʻO nā mea ʻala e pono ai ka aila ʻoliva, lemona, nā mea kanu e like me ka pāhiri a me ka rosemary a i ʻole ka vineka balsamic.

• ʻAi ʻia nā meaʻai: kōmato, kukama, radish, lettuce, mushroom, celery, chard, eggplant a me zucchini.
• Nā meaʻai i pāpā ʻia: nā meaʻai momona, nā momona a me nā huaʻai.

Nānā: i kēia pae 2, pono ʻoe e koho i 1 lā e ʻai wale ana i ka protein a me kekahi lā e ʻai ana i nā protein, nā mea ʻai, a hiki i ka hoʻopau ʻana i nā lā he 7. I ka lā āu e ʻai wale ai i ka protein, pono ʻoe e ʻai pū i hoʻokahi punetune o nā hua Goji a, i nā lā ʻē aʻe, 2 punetēpu.

Papa Kuhikuhina laʻana no ke kaʻina holina

Pono ʻoe e hāhai i ka papa kuhikuhi hoʻouka no nā lā protein. Hāʻawi ka papa kuhikuhi aʻe i nā laʻana o nā meaʻai no nā lā ke ʻai ʻoe i ka protein a me nā mea ʻai.

• ʻAina kakahiaka: 1 kīʻaha o ka waiū skim a i ʻole skimmed yogurt + 1.5 col o ka oat bran sup + 2 ʻāpana o ka tī i hoʻomoʻa ʻia me ka ʻōmato a i hua manu paha a me ka pancake kōmato.
• Mea ʻai kakahiaka: 2 ʻāpana o ka tī + 2 ʻāpana o ka ham.
• ʻO kaʻaina awakea: 250g o ka ʻiʻo i loko o ka wai kōmato me ka kukama, ka lettuce a me ka salakeke eggplant a i ʻole ʻelua mau ʻāpana salmon i loko o ka momona mushroom + sāmato, zucchini a me chard.
• Mea ʻai ahiahi: 1 yogurt momona-momona + 1 puna o nā hua Goji + 2 ʻāpana o ka tī a i ʻole 1 hua manu i kō ʻia

I kēia pae, a hala ka 1 hebedoma, ua nalowale ʻo 1 a 2 kg. E ʻike i kahi papa kuhikuhi i kuhikuhi ʻia no kēia pae o ka papaʻai: Dukan pancake meaʻai.

ʻAe ʻia nā meaʻai i ka pae 2

Pāpā ʻia nā meaʻai i ka pae 2

ʻO ka pae 3 o ka papaʻai Dukan - pae hoʻohui

I ka mahele 3 o ka papaʻai Dukan, me ka hoʻohui i nā ʻiʻo, nā mea kanu a me nā greens, hiki iā ʻoe ke ʻai i 2 hua o ka hua i kēlā lā i kēia lā, 2 ʻāpana o ka berena palaoa āpau a me 1 40 g lawelawe i kekahi ʻano tī.

I kēia manawa, ʻae ʻia ʻoe e ʻai i ka lawelawe ʻana o ka carbohydrate i 2 mau manawa i ka pule, e like me ka laiki palaunu, nā noodle ʻeleʻele a i ʻole nā ​​pīni, a hiki iā ʻoe ke loaʻa nā ʻai piha piha 2, kahi e hiki ai iā ʻoe ke ʻai i nā meaʻai i ʻae ʻia i ʻae ʻia. ka papaʻai, me kahi kīʻaha waina a pia paha.

• ʻAi ʻia nā meaʻai: nā protein, nā legume, nā mea kanu, 2 mau hua i ka lā, ka berena palaunu, ka laiki palaunu, pasta pasta, nā pīni a me ka tī.
• Nā meaʻai i pāpā ʻia: laiki keʻokeʻo, pasta keʻokeʻo a me nā kumuwaiwai āpau āpau. Nā hua i pāpā ʻia: maiʻa, hua waina a me nā cherry.

Pono kēia pae i 10 mau lā no kēlā me kēia 1 kg e makemake ana e lilo ke kanaka. ʻO ia, inā makemake ka mea e lilo i 10 kg hou aku, pono kēia pae no 100 mau lā.

Papa kuhikuhi hōʻike no ka pae hoʻohui

I ka wā hoʻohui, lilo i mea nui ka meaʻai, a hiki iā ʻoe ke ʻai i ka palaoa a pau i kēlā me kēia lā. No laila, hiki i ka papa kuhikuhi ke:

• ʻAina kakahiaka: 1 kīʻaha o ka waiū skim a i ʻole yogurt skimmed + 1.5 col o ka sup bran oat + 1 ʻāpana o ka berena palaoa āpau me ka tī, ʻōmato a me ka letus.
• Mea ʻai kakahiaka: 1 ʻāpala + 1 ʻāpana o ka tī a me ka ham.
• ʻO kaʻaina awakea: 130 g o ka umauma moa i loko o ka ʻoma kōmato + laiki palaʻa + huamata ʻai maka a i ʻole 1 kini kēpau o ke tuna me ka pasta palaoa holoʻokoʻa i ka meaʻai pesto + sāleta mea ʻai maka + 1 ʻalani.
• Mea ʻai ahiahi: 1 yogurt haʻahaʻa momona momona + 1 punetēpō o Goji + 1 ʻāpana o ka palaoa wholemeal me ka tī.

E ʻike i nā ʻōkuhi i hiki ke hoʻohana ʻia i kēia wā i: Dukan ʻaina kakahiaka a me Dukan palaoa.

ʻAe ʻia nā meaʻai i ka pae 3

Pāpā ʻia nā meaʻai i ka pae 3

ʻO ka pae 4 o ka papaʻai Dukan - pae stabilization

I ka papa ʻehā o ka papaʻai Dukan, ʻo nā ʻōlelo aʻoaʻo: hana i ka papaʻai protein e like me ka mahele 1 i hoʻokahi manawa i ka pule, hana i 20 mau minuke hoʻoikaika kino i ka lā, haʻalele i ka ʻeleweka a hoʻohana i nā ʻanuʻu, a hoʻokomo i nā punetune ʻekolu o ka oat bran o ka la.

• ʻAi ʻia nā meaʻai: ʻae ʻia nā ʻano meaʻai āpau, akā pono e hāʻawi ʻia i nā huahana holoʻokoʻa ke koho a koi ʻia e ʻai i 3 mau hua hua i ka lā.
• Nā meaʻai i pāpā ʻia: ʻaʻohe mea i pāpā ʻia, hiki iā ʻoe ke loaʻa ka papaʻai maʻamau.

I kēia papaʻai pono pono e inu i ka liʻiliʻi o 2 liters o ka wai i kēlā me kēia lā e hōʻoia i ka hana kūpono o nā ʻōpū a hoʻopau i nā mea make. ʻO nā wai ʻē aʻe i ʻae ʻia he kī, kofe me ke kō ʻole a me ka mea hoʻowalewale ʻole a me ka ʻole soda, i ka manawa kūpono.

Papa kuhikuhi kumu hoʻohālikelike no ka pae hoʻopaʻa

I ka pae paʻa, hiki iā ʻoe ke ʻai i kahi papaʻai maʻamau, e like me:

• ʻAina kakahiaka: 1 kīʻaha o ka waiū skim a i ʻole yogurt skimmed + 1.5 col o ka sup bran oat + 2 ʻāpana o ka palaoa wholemeal me nā tī māmā.
• Mea ʻai kakahiaka: 1 pea + 4 pahūpahū a i ʻole 3 mau pahu pahu + 1 ʻāpana o ka melemona.
• ʻO kaʻaina awakea: 120 g ka ʻiʻo + 4 col o ka laiki laiki + 2 col o ka ʻai pī + salakeke maka + 1 ʻalani
• Mea ʻai ahiahi: 1 yogurt momona-momona + 1.5 col o ka sup bran oat + 4 toast āpau me ka ricotta.

He mea nui e hoʻomanaʻo he kaohi ka papaʻai Dukan a hiki ke kumu i ka malaise, ka palaho a me ka nāwaliwali, me ka nānā ʻole ʻana i ka hoʻomaʻamaʻa hou ʻana i ka meaʻai, ka mea e kōkua ai i ka loaʻa o ke kaumaha ma hope o ka papaʻai. No laila ʻo ka mea i koi nui ʻia e lilo i ka paona e hele i ka mea lapaʻau a hahai i kāna mau alakaʻi.

Papa 4: ʻae ʻia nā meaʻai āpau

Papa 4: pono e hāʻawi i ka makemake i nā meaʻai āpau

E aʻo pehea e hana ai i ka papaʻai metabolism wikiwiki e lilo i 10 kg ma lalo o hoʻokahi mahina.