ʻO ka Dukan Diet Review: Hana paha ia no ka lilo o ke kaupaona?

Anter

• He aha ka meaʻai ʻo Dukan?
• Pehea e holo ai?
• Nā Meaʻai e Hoʻohui a ʻalo
• ʻĀpana hoʻouka
• ʻĀpana Cruise
• ʻAha Hoʻohui
• Wā paʻa
• Nā Hoʻohālike ʻAi Mea Laʻana
• ʻĀpana hoʻouka
• ʻAina kakahiaka
• ʻAina awakea
• ʻAina ʻaina awakea
• ʻĀpana Cruise
• ʻAina kakahiaka
• ʻAina awakea
• ʻAina ʻaina awakea
• ʻAha Hoʻohui
• ʻAina kakahiaka
• ʻAina awakea
• ʻAina ʻaina awakea
• Hoʻokumu ʻia ia ma nā Hōʻikeʻike?
• He palekana a hoʻomau paha ia?
• Ka Laina Lalo

ʻO ka heluʻai dietline ola: 2.5 i waho o 5

Makemake nā poʻe he nui e lilo kaupaona me ka wikiwiki.

Eia nō naʻe, hiki i ka pohō kaumaha wikiwiki ke paʻakikī e hoʻokō a ʻoi aku ka paʻakikī e mālama.

Ke koi nei ka Dukan Diet e hana wikiwiki, hoʻemi paʻa mau me ka ʻole o ka pōloli.

Eia nō naʻe, noʻonoʻo paha ʻoe inā e holo pono kēia papaʻai iā ʻoe.

He loiloi kikoʻī kēia o ka Dukan Diet, e wehewehe nei i nā mea āpau āu e ʻike ai.

• Huina piha: 2.5
• ʻO ka pohō kaumaha wikiwiki: 4
• Ka lōʻihi o ke kaupaona lōʻihi: 2
• Maʻalahi e hāhai: 2
• Ka maikaʻi kūpono: 2

KA LOA BOTTOM: paʻakikī ka Dukan Diet, hoʻopau i ka nui o nā meaʻai olakino, hiki ke hāpai i nā hopohopo olakino ma muli o ka nui o ka protein, a ʻaʻole paha ia he hopena lōʻihi no ka pohō kaumaha.

He aha ka meaʻai ʻo Dukan?

ʻO ka Dukan Diet kahi protein-protein, low-carb weight loss diet i māhele ʻia i ʻehā mau hanana.

Ua hana ʻia e Dr. Pierre Dukan, he loea laulima ʻo Farani e loea i ka mālama ʻana i ke kaupaona.

Ua hana ʻo Kauka Dukan i ka papaʻai i nā makahiki 1970, ua hoʻoulu ʻia e kahi mea maʻi nui nāna i ʻōlelo ua hiki iā ia ke hāʻawi i ka ʻai ʻana i nā meaʻai āpau i mea e emi ai ke kaona, koe ka ʻiʻo.

Ma hope o ka ʻike ʻana i ka hapa nui o kāna mau maʻi i ka hopena o ke kaupaona kaumaha nui i kāna papaʻai, hoʻopuka ʻo Dr. Dukan ʻO ka Diukan Diet i ka 2000.

Ua hoʻokuʻu ʻia ka puke ma nā ʻāina he 32 a lilo i mea kūʻai aku nui loa. Ua kōkua ia i ka poʻe e hoʻokō i ka wikiwiki, maʻalahi ka hoʻemi ʻana me ka wī ʻole.

Hāʻawi ka Dukan Diet i kekahi mau hiʻohiʻona o ka protein-kiʻekiʻe, low-carb Stillman Diet, me ka Atkins Diet.

ʻO ka Dukan Diet kahi protein-protein, low-carb weight loss diet i koi ʻia e hana i ka pohō wikiwiki me ka ʻole o ka pōloli.

Pehea e holo ai?

Hoʻomaka ka Dukan Diet ma ka helu ʻana i kāu pahuhopu pahuhopu - i kapa ʻia kāu "ʻoiaʻiʻo" kaupaona - e pili ana i kou mau makahiki, ka mōʻaukala kaumaha, a me nā kumu ʻē aʻe.

Pehea ka lōʻihi o kou noho ʻana i kēlā me kēia pae e pili ana i ka nui o ke kaumaha āu e pono ai e lilo a hiki i kāu "ʻoiaʻiʻo" kaupaona.

ʻO kēia nā pae ʻehā o ka papaʻai Dukan:

1. ʻĀpana Attack (1-7 mau lā): Hoʻomaka ʻoe i ka papaʻai ma ka ʻai ʻana i ka protein protein palena ʻole a me 1.5 punetēpu o ka oat bran i kēlā me kēia lā.
2. ʻOihana Cruise (1-2 mahina): ʻO ka protein protein ʻē aʻe i kekahi lā me ka protein protein a me nā mea kanu ʻole starchy i ka lā aʻe, a me 2 punetēpu o ka oat bran i kēlā me kēia lā.
3. ʻĀpana Hoʻohui (5 mau lā no kēlā me kēia paona i nalo i nā pae 1 a me 2): Palena palena ʻole protein a me nā mea ʻai, kekahi carbs a me nā momona, i hoʻokahi lā o ka protein protein wīwī i kēlā me kēia pule, 2.5 punetēpu o ka oat bran i kēlā me kēia lā.
4. Wā paʻa: (paʻa ʻole): E hāhai i nā kulekele ʻĀpana Hoʻohui akā wehe i nā lula inā paʻa mau kou kaumaha. Hoʻonui ʻia ka lālā oat i 3 punetēpō i kēlā me kēia lā.

E like me ka mea i hōʻike ʻia ma luna, ua mahele ʻia ka papaʻai i ʻelua mau manawa no ke kaupaona a me ʻelua mau lā mālama.

He ʻehā mau hanana ka Dukan Diet. Ka lōʻihi o kēlā me kēia kaukaʻi ʻia i ka nui o ke kaumaha āu e pono ai ke lilo.

Nā Meaʻai e Hoʻohui a ʻalo

Loaʻa i kēlā me kēia pae o ka Dukan Diet kāna ʻano papaʻai ponoʻī. Eia ka mea i ʻae ʻia ʻoe e ʻai i kēlā me kēia.

ʻĀpana hoʻouka

Hoʻokumu ʻia ka pae Attack ma luna o nā meaʻai protein kiʻekiʻe, a me kekahi mau keu e hāʻawi i nā calorie liʻiliʻi:

• Lean beef, veal, venison, bison, a me nā pāʻani ʻē aʻe
• Pipi puaʻa
• Nā manu manu me ka ʻili ʻole
• ʻO ke ake, ka hakuʻala, a me ke alelo
• ʻO ka iʻa a me nā pūpū (nā ʻano āpau)
• Huamoa
• Nā huahana hana waiū non-momona (i kaupalena ʻia i 32 auneke a i ʻole 1 kg i kēlā me kēia lā), e like me ka waiū, yogurt, ka tī liʻiliʻi, a me ka ricotta
• Tofu and tempeh
• ʻO Seitan, kahi meaʻai i hana ʻia mai ka gluten palaoa
• Ma ka liʻiliʻi 6.3 kīʻaha (1.5 liters) o ka wai i kēlā me kēia lā (wajib)
• 1.5 punetēpu (9 gram) o ka oat bran i kēlā me kēia lā (pono)
• ʻO nā mea hoʻonani hana ʻole palena ʻole, nā noodles shirataki, a me ka gelatinʻai
• Liʻiliʻi o ka wai lemi a me nā koʻi
• 1 teaspoon (5 ml) o ka aila i kēlā me kēia lā no ka ipu ʻaila

ʻĀpana Cruise

Ua kuapo kēia pae ma waena o ʻelua mau lā.

I ka lā ʻekahi, pāpā ʻia nā mea papaʻai i nā meaʻai mai ka Attack Phase. I ka lā ʻelua, ʻae ʻia lākou i nā meaʻai Attack Phase a me nā mea kanu aʻe:

• ʻO spinach, kale, lettuce, a me nā greens lau ʻē aʻe
• ʻO Broccoli, cauliflower, kāpiki, a me nā ʻōpuʻu ʻo Brussels
• Pepa bele
• ʻO Asparagus
• ʻO Artichokes
• Eggplant
• Kukama
• Seleri
• ʻO Tomato
• ʻAha
• Nā pīni ʻōmaʻomaʻo
• Nā ʻakaʻakai, nā ʻie, a me nā ʻoka
• Pākuʻi Spaghetti
• ʻUmeke
• ʻIpslio huli
• 1 lawelawe ʻana i nā kāloti a i ʻole beets i kēlā me kēia lā
• 2 punetēpu (12 gram) o ka oat bran i kēlā me kēia lā (pono)

ʻAʻole ʻae ʻia nā mea ʻai a hua ʻē aʻe paha. ʻOi aku ma kahi o 1 teaspoon (5 ml) o ka aila i ka ʻaihue salakea a i ʻole no nā ipu ʻaila, ʻaʻole hoʻohui ʻia kahi momona.

ʻAha Hoʻohui

I kēia wā, paipai ʻia nā poʻe papaʻai e hoʻohuihui a kūlike i kekahi o nā meaʻai mai ka Attack and Cruise Phases, me nā mea aʻe:

• Hua: Hoʻokahi lawelawe ʻana o nā hua i kēlā lā i kēia lā, e like me 1 kīʻaha (100 gram) o nā hua a i ʻokiʻoki ʻia i ka melon; hoʻokahi meli waena, ʻalani, pea, peach, a i ʻole nectarine; aiʻole ʻelua kiwi, plum, a i ʻole nā ​​apricots.
• Palaoa: ʻElua ʻoki o ka palaoa palaoa holoʻokoʻa i kēlā me kēia lā, me kahi liʻiliʻi o ka momona momona momona a hoʻolaha paha.
• Keiki: Hoʻokahi lawelawe o ka tī (1.5 auneke a i ʻole 40 gram) i kēlā me kēia lā.
• Nā Starches: 1-2 mau līlū o nā wīwī i kēlā me kēia pule, e like me 8 auneke (225 gram) o ka pasta a me nā hua ʻē aʻe, nā kulina, nā pīni, nā legume, nā laiki, a me nā uala.
• ʻIʻo: Hānai hipa, puaʻa a ham paha 1-2 mau manawa i kēlā me kēia pule.
• Nā meaʻai hoʻolauleʻa: ʻElua mau "pāʻina hoʻolauleʻa" i kēlā me kēia pule, me hoʻokahi meaʻai, hoʻokahi ipu nui, hoʻokahi mea ʻono a me hoʻokahi kīʻaha waina.
• ʻO kaʻai Protein: Hoʻokahi "protein proteins" ma kēlā me kēia pule, kahi e ʻae ʻia ai nā meaʻai wale nō mai ka Attack Phase.
• ʻOʻOan bran: 2.5 punetēpu (15 gram) o ka oat bran i kēlā me kēia lā (pono).

Wā paʻa

ʻO ka pae Stabilization ka pae hope loa o ka papaʻai Dukan. ʻO nā mea āpau e pili ana i ka mālama ʻana i nā hoʻomaikaʻi i loaʻa i nā wā mua.

ʻAʻohe mea ʻai palena palena ʻole, akā aia kekahi mau loina e ukali ai:

• E hoʻohana i ka pae hoʻohui ma ke ʻano he kumu no ka hoʻolālā ʻana i nā meaʻai.
• E hoʻomau i ka loaʻa ʻana o hoʻokahi lā ʻaina "proteins purin" i kēlā me kēia pule.
• Mai lawe i ka ʻeleweka a i ʻole ka escalator ke hiki iā ʻoe ke alapiʻi.
• ʻO Oat bran kāu hoaaloha. Lawe i 3 punetēpē (17.5 gram) i kēlā me kēia lā.

Hāʻawi ka Dukan Diet i nā meaʻai waiwai protein i ka pae mua a me ka protein me nā mea kanu i ka lua.Hoʻohui ia i nā ʻāpana kaupalena o nā carbs a me nā momona i ke kolu o ka pae, me nā alakaʻi looser i ka pae hope loa.

Nā Hoʻohālike ʻAi Mea Laʻana

Eia kahi hoʻolālā papaʻai no nā ʻāpana mua ʻekolu o ka Dukan Diet:

ʻĀpana hoʻouka

ʻAina kakahiaka

• ʻO ka tī liʻiliʻi momona me nā punetēpu 1.5 (9 gram) o ka oat bran, ke kinamona a me ke kō
• Kope a kī paha me ka waiū nonfat a me ke kō kō
• Wai

ʻAina awakea

• Moa moa
• Hoʻomoʻa ʻia nā nood Shirataki i ka bouillon
• ʻO kaʻai gelatin
• Kīʻī

ʻAina ʻaina awakea

• Lean steak a me ʻōpae
• ʻO kaʻai gelatin
• Kope Decaf a i ʻole tī me ka waiū nonfat a me ke kō i pani
• Wai

ʻĀpana Cruise

ʻAina kakahiaka

• ʻEkolu mau hua moa i kāwele ʻia
• ʻUmeke ʻokiʻoki
• Kope me ka waiū nonfat a me ke kō i pani
• Wai

ʻAina awakea

• ʻO ka moa i hoʻomoʻa ʻia ma nā greens hui me ka vinaigrette momona momona
• ʻO ka yogurt Greek, 2 punetēpu (12 gram) o ka bran oat a me ke kō kō
• Kīʻī

ʻAina ʻaina awakea

• Hoʻopiha i ka salemona i hoʻomoʻa ʻia
• ʻO broccoli mahu a me ka pua kō
• ʻO kaʻai gelatin
• ʻO ka kofe Decaf me ka waiū nonfat a me ka mea kō
• Wai

ʻAha Hoʻohui

ʻAina kakahiaka

• Hana ʻia nā Omelet me ʻekolu mau hua manu, 1.5 auneke (40 gram) o ka tī a me ka milo
• Kope me ka waiū nonfat a me ke kō i pani
• Wai

ʻAina awakea

• ʻO ka sandwich Turkey ma nā ʻāpana ʻelua o ka palaoa palaoa holoʻokoʻa
• 1/2 kīʻaha (81 gram) o ka tī liʻiliʻi me 2 punetēpu (12 gram) o ka oat bran, ke kinamona a me ke kō kō.
• Kīʻī

ʻAina ʻaina awakea

• Pipi puaʻa
• Zucchini i hoʻomoʻa ʻia
• 1 ʻāpala waena
• ʻO ka kofe Decaf me ka waiū nonfat a me ke kō kō
• Wai

ʻO nā meaʻai ma ka Dukan Diet e komo pū me kaʻiʻo, nā mea kanu, ka ʻoka, ka ti, a me ke kofe.

Hoʻokumu ʻia ia ma nā Hōʻikeʻike?

ʻAʻole nui ka noiʻi kūpono e loaʻa ana ma ka Dukan Diet.

Eia nō naʻe, ua hōʻike ʻia kahi noi ʻana i nā wahine Polani i ukali i ka Dukan Diet ua ʻai lākou ma kahi o 1,000 mau calorie a me 100 mau keneta o ka protein i kēlā me kēia lā me ka nalo ʻana o 33 paona (15 kg) i 8-10 mau pule ().

Hoʻohui ʻia, hōʻike nā noiʻi he nui i nā papaʻai protein kiʻekiʻe, nā-low-carb i nā pono nui no ka pohō kaumaha (,,,,,).

Nui nā kumu i hāʻawi i nā hopena maikaʻi o ka protein i ke kaupaona.

ʻO kekahi ka hoʻonui ʻia ʻana o nā calorie i kuni ʻia i ka wā o ka gluconeogenesis, kahi hana e hoʻohuli ʻia ai ka protein a me ka momona i glucose i ka wā e kapu ʻia ai nā carbs a kiʻekiʻe nā protein protein ().

Hoʻonui ka nui o ka nui o ka metabolic o kou kino ma hope o kou ʻai ʻana i ka protein ma mua o ka ʻai ʻana i ka carbs a i ʻole ka momona, e hōʻoluʻolu ana ʻoe (,).

ʻO ka mea hou aku, hoʻemi ka protein i ka hone hormone ghrelin a hoʻonui i nā nui o nā homone piha - no laila e hōʻemi ʻoe i ka ʻai ʻana (,,,).

Eia nō naʻe, ʻokoʻa ka Dukan Diet mai nā papaʻai protein-protein i pili i nā mea e kaupalena ʻia ai nā carbs a me nā momona. ʻO ia kahi protein-protein, low-carb a me nā momona momona.

ʻO ke kumu no ka kaohi ʻana i ka momona ma ka low-carb, ʻaʻohe hoʻokumu ʻia o ka protein kiʻekiʻe i ka ʻepekema.

I hoʻokahi o nā noi ʻana, ʻo ka poʻe i hoʻopau i ka momona me kahi protein kiʻekiʻe, nā pāʻina momona momona i puhi ʻia i ka awelika o 69 mau calorie ma mua o ka poʻe i pale i ka momona ().

ʻO nā pae mua o ka Dukan Diet he haʻahaʻa hoʻi i ka fiber, ʻoiai ke kumu o ka lawelawe ʻana i ka oat bran i kēlā me kēia lā he pono.

ʻO nā lawelawe o ka 1.5-2 punetēpu (9-12 gram) o ka oat bran i loaʻa ma lalo o 5 gram o ka fiber, kahi mea liʻiliʻi loa ia e hāʻawi ʻole i nā pono olakino he nui o kaʻai nui-fiber (,).

ʻO ka mea hou aku, ʻaʻohe o nā kumuwaiwai olakino maikaʻi o ka fiber, e like me nā avocados a me nā nati, i hoʻokomo ʻole ʻia i ka papaʻai no ka mea ua manaʻo ʻia he kiʻekiʻe loa i ka momona.

ʻOiai ʻaʻole i hana ʻia nā haʻawina maikaʻi e pili ana i ka papaʻai Dukan ponoʻī, kākoʻo nui nā hōʻike i kahi protein-kiʻekiʻe, low-carb hoʻokokoke ʻana i ka pohō kaumaha.

He palekana a hoʻomau paha ia?

ʻAʻole i aʻo ʻia ka palekana o ka Dukan Diet.

Eia nō naʻe, nui nā hopohopo e pili ana i ka lawe ʻana o ka protein kiʻekiʻe - keu hoʻi i ka hopena o nā puʻupaʻa a me ka olakino iwi (,).

I ka wā i hala, ua manaʻo ʻia he hiki i ka ʻai nui o ka protein ke alakaʻi i ka hōʻino ʻana o ka hakuʻala.

Eia nō naʻe, ua ʻike ʻia kahi noiʻi hou ʻaʻole hewa nā mea ʻai protein kiʻekiʻe i nā poʻe me nā puʻupaʻa olakino maikaʻi (,,).

ʻO kēlā mea, ʻo ka poʻe makemake e hana i nā pōhaku hakuʻala hiki ke ʻike i ko lākou ʻano kaumaha ma kahi kiʻekiʻe o ka protein i loaʻa ().

ʻAʻole e hōʻole ke olakino iwi i ka papaʻai protein kiʻekiʻe, ʻoiai ke ʻai ʻoe i nā mea kanu potassium potassium a me nā huaʻai ().

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi hou e loaʻa nā hopena maikaʻi o kaʻai protein kiʻekiʻe i ka olakino iwi (,).

ʻO ka poʻe me nā pilikia puʻuwai, gout, nā maʻi ate a i ʻole nā ​​maʻi koʻikoʻi ʻē aʻe e pono e kamaʻilio me ke kauka ma mua o ka hoʻomaka ʻana i kahi papa protein kiʻekiʻe.

E hoʻomanaʻo i nā lula paʻakikī i ka papaʻai a me ke ʻano hoʻokapu e paʻakikī paha i ka hahai ʻana.

ʻOiai e lilo ka hapanui o ka poʻe i ke kaupaona i nā mahele ʻelua, ua palena iki ka papaʻai - keu hoʻi i nā lā "protein protein".

Hoʻonawaliwali pū ka papaʻai i nā meaʻai momona momona i hiki ke kūpono i kou olakino. Me ka momona o nā holoholona a me nā mea kanu e hana i kahi papaʻai momona momona me ke olakino, ʻoi aku ka leʻaleʻa a maʻalahi hoʻi e ukali i ka wā lōʻihi.

Maluhia paha ka Dukan Diet no ka hapa nui o ka poʻe, akā makemake ka poʻe me kekahi ʻano olakino e hōʻalo iā ia. ʻAʻole maikaʻi paha kāna mau kapu i nā mea momona momona no kou olakino.

Ka Laina Lalo

Kūpono i kāna mau koi, hiki i ka protein kiʻekiʻe Dukan Diet ke hana i ka pohō kaumaha wikiwiki.

Eia nō naʻe, he nui kona mau hiʻohiʻona i paʻakikī e hoʻomau i ka lōʻihi.

I ka hopena o ka lā, heʻai wikiwiki wikiwiki e holo pono, akā hoʻoikaika ia iā ʻoe e hōʻole i nā meaʻai olakino pono ʻole.