12 mau ʻono dukan ʻono (no kēlā me kēia pae)

Anter

• ʻAnuʻu 1: Attack
• ʻAina kakahiaka kakahiaka - pae 1
• ʻO ka papaʻaina Cheese Quiche - pae 1
• Mākala moa no ka meaʻai māmā - pae 1
• ʻĀpana 2: Holo moana
• Mushroom Omelet no ka ʻāina kakahiaka - pae 2
• ʻO Zucchini Pasta - Kau 2
• ʻO Avate Pate me nā koʻokoʻo Cucumber - kahua 2
• Papa 3 - Hoʻohui ʻia
• ʻO Breakfast Crepioca - Papa 3
• Hoʻomoʻa Salmon me kaʻuala - kahua 3
• Banana Muffin i loko o ka Pīʻī - Phase 3
• Papa 4 - Hoʻopaʻa
• Kīʻī Sandwich - Papa 4
• ʻO Tasta Tasta Pasta āpau - pae 4
• Pizza Eggplant - kahua 4

Ua hoʻomohala ʻia ka Dukan Diet no ka poʻe makemake e lilo ke kaupaona a mahele ʻia i 3 mau ʻāpana like ʻole, kahi e kaupalena ʻia ai kekahi ʻano meaʻai, ʻo ia hoʻi nā mea ʻaʻā e like me ka berena, ka laiki, ka palaoa a me ke kō, ʻoiai e hāʻawi ana i ka makemake i nā poʻe ʻē aʻe.

No laila, e loaʻa ai ka mea maikaʻi loa mai ona aku a lilo i kaupaona me kēia papaʻai, eia he 3 mau hoʻomoʻa no kēlā me kēia pae o ke kaʻina hana.

ʻAnuʻu 1: Attack

I kēia wā, ʻae ʻia nā meaʻai wale nō i nā protein a me nā momona, e like me kaʻiʻo, ka tī a me nā hua manu. Pāpā ʻia ka ʻai ʻana o ka pasta, kō, nā māno, nā hua a me nā mea kanu i ka nui. E ʻike i nā kikoʻī e pili ana i kēlā me kēia pae o ka papaʻai Dukan.

ʻAina kakahiaka kakahiaka - pae 1

Nā Pono:

• 1 hua manu
• 1 punetēpō o ka ʻalemona a me ka palaoa flax
• 1 puna kope o ka pauka kuke
• 1 punetēpō o ka curd

Hoʻomākaukau hoʻomākaukau:

E kāwili i nā mea āpau, e kuʻi pono ana i ka hua manu a me ka palaoa i mea like. Lawe i ka hawewe uila no 2:30 mau minuke. A laila, e wāwahi i ka palaoa i loko o ka hapalua, hoʻopiha iā ia me ka tī, ka moa, ka ʻiʻo a i ʻole ka hua manu a hoʻokomo i loko o ka mea hana sanima.

ʻO ka papaʻaina Cheese Quiche - pae 1

Hiki ke ʻai ʻia kēia quiche no ka ʻaina awakea a i ʻole ka ʻaina awakea a hiki ke hoʻopiha ʻia me nā meaʻai protein, e like me ka pipi o ka ʻāina, ka moa moa a i ʻole ke tuna, ʻo kahi laʻana.

Nā Pono:

• 4 mau hua
• 200 g o ka cheese ricotta crumbled a i ʻole ka waiū grated a i ʻole nā ​​mines grated
• 200 g tī waiū māmā
• parmesan no ka pīpī ʻana
• ka paʻakai, ka oregano, ka pepa a me ka honi ʻōmaʻomaʻo e ʻono

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā hua me ka puna a kāwili i ka tī a me ka curd. ʻO ka wā me ka paʻakai, oregano, ʻaʻala ʻōmaʻomaʻo a me kahi pinch o ka pepa keʻokeʻo. E kau i kēia hui ma kahi pepa bakena liʻiliʻi a kāpīpī i ka Parmesan ma luna, a lawe i ka umu waena ma 200ºC ma kahi o 20 mau minuke.

Mākala moa no ka meaʻai māmā - pae 1

Hiki ke hoʻopiha i kēia mau tartlets me ka tī a i ʻole ka ʻiʻo o ka ʻāina, a hiki ke ʻai ʻia no ka ʻaina kakahiaka a i ʻole ka ʻaina awakea:

Nā Pono:

• 2 mau hua
• 3 punetēpē moa moa kuʻi ʻia
• i ka waiū wili ʻia no ka pīpī ʻana
• ʻO ka paʻakai a me ka pepa e ʻono

Hoʻomākaukau hoʻomākaukau:

Kuʻi i nā hua me ka ʻōkana a hoʻomoʻi i kahi pā o ka paʻakai a me ka pepa. E hoʻomāhelelehe i ka moa i 3 mau pā patty a uhi me nā lulu. E kau i ka tī kuʻu ʻia ma luna a lawe i ka umu waena ma kahi o 10 a 15 mau minuke a i ʻole a paʻa ka tart.

ʻĀpana 2: Holo moana

I kēia manawa, hiki iā ʻoe ke hoʻohui i kekahi mau mea kanu i ka papaʻai, e like me ka ʻōmato, kukama, radish, lettuce, mushroom, celery, chard, eggplant a me zucchini.

Mushroom Omelet no ka ʻāina kakahiaka - pae 2

Nā Pono:

• 2 mau hua
• 2 punetēpu mauʻu i kua ʻia
• ʻUmeke ʻoki ʻoki
• ʻO ka paʻakai a me ka pepa e ʻono

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā hua me ka ʻōpala a hoʻonui i ke koena o nā meaʻai. E hana i ka omelet i loko o kahi pāpale i hamo ʻia me ka aila ʻoliva puʻupaʻa keu.

ʻO Zucchini Pasta - Kau 2

ʻO Zucchini spaghetti kahi koho maikaʻi loa e hoʻohana ʻia no ka ʻaina awakea a i ʻole kaʻaina awakea.

Nā Pono:

• 1 zucchini i nā paʻi spaghetti
• 100 g pīpī lepo
• ʻono kōmato e ʻono
• kālika, ʻaka, paʻakai a me ka pepa

Hoʻomākaukau hoʻomākaukau:

Grate ka zucchini ma kahi grater spiral, kūpono no ka hana ʻana i ka spaghetti mea kanu. Kahi e kuke ai i loko o ka pā i hamo ʻia me ka aila ʻoliva a waiho wale i ka zucchini i kona wai a maloʻo loa. E hoʻomoʻa i ke kālika a me ka ʻaka ma ka aila ʻoliva, e hoʻomoʻi i kaʻiʻo a me ka wā me ka paʻakai a me ka pepa. E hoʻomoʻa, e hoʻomoʻi i ka mea kōmato a laila kāwili me nā noodles zucchini. E kāpīpī i ka tī eʻono.

ʻO Avate Pate me nā koʻokoʻo Cucumber - kahua 2

Hiki ke hoʻohana ʻia kēia pate ma ke ʻano he meaʻai ahiahi a i ʻole he mea kuke no ka pasta zucchini, no ka laʻana.

Nā Pono:

• ʻĀlapa pala pala
• 1 col o ke koʻi aila ʻaila puʻupaʻa keu
• 1 pinch o ka paʻakai a me ka pepa
• 1 / ʻemi lemona
• 1 kukama i ʻōlelo ʻia ma ke ʻano o ka chopsticks

Hoʻomākaukau hoʻomākaukau:

Knead i ka avocado a me ke kau me ka aila ʻoliva, ka paʻakai, ka pepa a me ka wai lemon. Hoʻohui maikaʻi a ʻai i nā lāʻau kukumba me ka hoʻohana ʻana i ka kirimina avocado.

Papa 3 - Hoʻohui ʻia

I kēia manawa, hiki ke hoʻokomo ʻia i kahi kōpikipona liʻiliʻi i ka papaʻai, ʻae ʻia e hoʻopau i 2 mau hua o ka hua i kēlā me kēia lā a me 1 lawelawe ʻana i ka berena, laiki a i ʻole nā ​​ʻuala ʻelua mau manawa i ka pule.

ʻO Breakfast Crepioca - Papa 3

Nā Pono:

• 1 hua manu
• 2 col o ka sup bran hua
• 1/2 col o ka sup curd
• 3 koleka o ka waiūpa grated
• ka paʻakai a me ka oregano e ʻono

Hoʻomākaukau hoʻomākaukau:

E kuʻi i ka hua manu me ka puna a kāwili pū me nā mea hoʻohui ʻē aʻe. Kahi e hoʻomoʻa ai i ka pā i hamo ʻia me ka aila ʻōpio puʻupaʻa.

Hoʻomoʻa Salmon me kaʻuala - kahua 3

Nā Pono:

• 1 ʻāpana salemona
• 1 ʻuala waena, ʻoki liʻiliʻi
• 1 kōmato, ʻoki
• 1/2 onion, ʻoki
• 1 punetune o ka ʻaila ʻoliva
• lemon, paʻakai, kālika, pepa keʻokeʻo a me ka pāhiri e ʻono ai

Hoʻomākaukau hoʻomākaukau:

ʻO ka salmon kau me ka lemon, ka paʻakai, kālika, ka pepa a me ka pāhiri. E hoʻokomo i loko o kahi kīʻaha kīʻaha me ka ʻōmato, ka ʻaka a me kaʻuala, e hoʻohāinu i nā mea āpau me ka aila ma luna. E hoʻokomo i loko o ka umu waena ma kahi o 25 mau minuke a hiki i ka kuke ʻana o ka salemona.

Banana Muffin i loko o ka Pīʻī - Phase 3

Hiki ke hoʻohana ʻia kēia kīʻaha kīʻaha i ka meaʻai māmā o ke awakea, he mea maʻalahi a maʻalahi hoʻi e hana.

Nā Pono:

• 1 maiʻa palaoa
• 2 punetēpō o ka palaoa almond a i ʻole bran oat
• 1 hua manu
• ke kinamona e hoʻāʻo a i 1 teaspoon o ka cocoa pauka

Hoʻomākaukau hoʻomākaukau:

E kuʻi i ka hua manu me kahi puna a kāwili i ke koena o nā meaʻai. E kau i nā mea āpau i loko o ke kīʻaha nui a me ka microwave no 2:30 mau minuke.

Papa 4 - Hoʻopaʻa

I kēia manawa, ʻae ʻia nā meaʻai āpau, akā ʻokoʻa ka pae kolohika o ka pāʻina e like me kēlā me kēia kanaka a me ko lākou hiki ke mālama i ke kaupaona ke hoʻopili ʻia kēia mau meaʻai i ka papaʻai.

Kīʻī Sandwich - Papa 4

Hiki ke hoʻohana ʻia kēia sanewī no ka ʻaina kakahiaka a i ʻole ka ʻaina ahiahi.

Nā Pono:

• 1 hua manu
• 1 col o ka palaoa flaxseed
• 1 col o ka sup bran hua
• 1 punetēpō o ka moa moa kuʻi ʻia
• 1 ʻāpana o ka tī
• 1 paina paʻakai

Hoʻomākaukau hoʻomākaukau:

E kuʻi maikaʻi i ka hua me ka puna a hoʻohui i ka palaoa flaxseed, oat bran a me ka paʻakai, e hui maikaʻi. Lawe i ka hawewe uila no 2:30 mau minuke. A laila, e uhaʻi i ka berena i ka hapalua, e hoʻopili me ka tī a me ka moa a hoʻokomo i loko o ka mea hana sanwich.

ʻO Tasta Tasta Pasta āpau - pae 4

Hiki ke hoʻohana ʻia kēia pasta no ka ʻaina awakea a i ʻole kaʻaina awakea.

Nā Pono:

• 1/2 kīʻaha o ka pene pasta
• 1 kini kēpau tuna
• 2 aila ʻoliva puna
• 1 ʻakaʻu liʻiliʻi o kālika kālū ʻia
• 1 punetune ʻokiʻoki ʻokiʻoki
• 100 i ka 150 ml o ka nī kōmato
• ʻO ka paʻakai a me ka pepa e ʻono

Hoʻomākaukau hoʻomākaukau:

E hoʻomoʻa i ka pasta. E hoʻopau i ka tuna kēne a me ka manawa me ka paʻakai, ka pepa, kālika a me 1 punetune o ka ʻaila ʻoliva. E hoʻomoʻa i ka ʻaka ma ka aila i koe, e hoʻomoʻi i ka tuna māka a hoʻoneʻe no mau minuke. E hoʻomoʻi i ka mea kōmato a hoʻolapalapa i ka hui ma kahi o 5 mau minuke. Hoʻohui me ka pasta i kuke ʻia a lawelawe i ka wela.

Pizza Eggplant - kahua 4

Hikiwawe kēia pizza a hiki ke hoʻohana ʻia ma ke ʻano he meaʻai māmā o ke awakea mai ka pae 2 o ka papaʻai Dukan.

Nā Pono:

• 1 / ʻoki eggplant
• ʻO ka moʻo Mozzarella
• Mīkini Tomato
• moa kuʻi ʻia
• oregano e ʻono
• 1 punetune o ka ʻaila ʻoliva

Hoʻomākaukau hoʻomākaukau:

E kau i nā ʻāpana eggplant i loko o ka pā, waiho i ke kōmato ma kēlā me kēia ʻāpana a hoʻonui i ka tī, ka moa a me ka oregano. A laila kāpīpī i nā ʻoki me ka aila ʻoliva a lawe mai i ka umu hoʻomehana preheated no 10 mau minuke a i ka wā e hoʻoheheʻe ai ka tī.