Protein Dukan Diet Muterere. Kubika imwe puroteni kudya

Vakawanda nzira inobudirira zvikuru uremu inobva ichocho sezvo puroteni Dukan Diet. Menu rinokutadzisa kana zvachose anobvisa kushandiswa makabhohaidhiretsi, uye kusimbisa iri nyama, hove uye mazai. Pamusoro cleavage pakati puroteni muviri inopedzera yakawanda simba. Uyezve, maatomu akafanana izvi zvinodiwa muviri, sero kuvandudzwa uye zvakawanda. Nemamwe mashoko, uchishandisa chete mukuru-mapuroteni zvigadzirwa, muchapiwa zvinokosha zvinhu uye kuva slimmer.

Kunyanya zvokudya, mukuru audzwa

Sezvambotaurwa, shamwari mhando dzose "Kremlin" slimming Chokwadi, dzakachinjwa chete zvishoma, kunonzi sezvinotevera: mapuroteni Dukan Diet. The Muterere rakanyatsojeka siyana, uye mumwe nomumwe unozotevera Danho (ndiko kuti, kusvikira uremu), yakawanda zvigadzirwa kuva iripo zvaunodya. Mukuru musimboti - "kudya zvose zvaunoda uye kana uchida, uye panguva imwe chete ichikura mutete."

Pane zvinhu zvinoverengeka mitemo inofanira kutevedzerwa kuzadzisa zvabuda. Ndivo zvakajairika muviri, saka musava imwi chinhu chitsva. Zvakakosha kunwa zvinwiwa zvakawanda. Uyu ndiwo mumwe zvinodiwa zvinokosha, izvo zvinoita puroteni zvokudya Ðức. Menu vaisanganisa miriwo faibha (1.5-3 v. A chipunu), uye kana asina kunwa mvura, chikamu ichi haiunzi zvinodiwa zvabuda.

Daily vanoda kufamba netsoka kwemaminitsi 20 kukwira masitepisi pasina amusimudze uye kuita Muchiitwa zvichaita rikurumidze muviri wako uye kutungamirira chirongwa mugwara. Zviri misoro chirongwa kuti kunofanira kuchengetwa pamusoro nguva. Zvisinei, kana iwe ndavhuna, usaora mwoyo. Nokuti mazuva maviri akatevera, kudzokera chaizvo mapuroteni Muterere, uye ipapo mberi kosi.

Products nokuti mapuroteni Dukan Diet

Tichakurukura kuti munhu puroteni Dukan Diet ikozvino. The Muterere ine mapoka makuru maviri: zvibereko mhuka mavambo rurefu kugutsikana mapuroteni uye miriwo. In chikamu nyama nyama, tsuro itsvo uye chiropa, rurimi, wakawondereiko kudai hamu, anenge hove upi, caviar wokutanga.

Seafood - ichi ndicho boka kupfuura zvinodhura. Mukwanisi zviripo kuti shrimp, Squid, octopus, Lobster, oysters, lobsters, magakanje uye crayfish. Iva nechokwadi iwe kushandisa yehuku nyama (kunyange kubvumira hanzi, chete pasina ganda), uyewo huku uye zvihuta mazai.

Unogona zvino kusanganisira mune zvokudya asiparagasi, eggplant, beets, makarotsi, celery, makabheji, magaka, zucchini, sipinachi, bhinzi, hanyanisi, pepper, Squash, uyewo Sou uye howa. Ndivo zvinokosha zvinhu kuti mapuroteni Dukan Diet. Pane rimwe boka, izvo zvinosanganisira bvumidzwa zvigadzirwa. Havagoni kushandiswa yokutanga danho, uyewo mapuroteni nokutsanya mazuva. Kunyatsoongorora pavo pazasi noruremekedzo nechimwe chehupenyu.

Huru muzvikamu

Mumwe nomumwe wavo ane yayo basa. maviri okutanga zvigoneke uremu, uye yechitatu uye wechina - kutama kudya kuti kuipa upenyu, kuti nokusangana pfungwa mbiri uye kugadzirisa mugumisiro. Pashure pezvose, kuti varege uremu, tinofanira kutora itsva Kutarira mararamiro ako. Izvi chinokosha nguva umo Dukan Diet hunobva. Stage rinotaura zvakakwana kwenguva yakareba, avhareji 6 mwedzi kuti gore nehafu. Panyaya iyi, wokupedzisira Danho inogona kushandiswa sezvo zuva chikafu hurongwa.

Chokutanga danho ndiyo huru, asi yose, uye pane sizeable uremu. Ndokusaka zvichikosha kuti kutevera zvose kunenge kuti zvinoita zvakanaka, izvo zvinoratidza Ducane zvokudya. Matanho zvakanaka kutevera mumwe, saka kuti zuva nezuva iwe uchava iripo yakawanda variability rokunyora daily Muterere.

Wokutanga danho

zita rayo - "Kurwisa." It rwakakosha yose urongwa mberi. Its nguva iri hakunyatsotarisirwi uye zvinoenderana kwokutanga yokufutisa. Kana uchida kurasikirwa zvinenge 5 kg, zvichaita kwakakwana mazuva maviri. yemuraudzo wako 5-10 makirogiramu? Vachafanira kumirira 3 days. Kana zvakakodzera uremu 10-20 makirogiramu zvinoda 5 Mazuva, zvakawandisa guru pane mazuva 20-30 kunoreva kuti wokutanga kutotanga kuratidzwa kuti mazuva 7. Kana yokufutisa - 30 makirogiramu, ipapo anogadzirira kutambudzika kwemazuva 10. We kusimbisa kuti urefu iyi "kurwisa", kwete nguva iyo wasvika yako yakanaka uremu.

Zvirokwazvo wasangana Quick mapuroteni zvokudya. Chikamu chokutanga Ducane kwavari Dzava chete. Unogona kushandisa mafuta kuti Fry zvokudya. Unofanirawo kubvisa makabhohaidhiretsi zvose, furawa uye zvinozipa. You vanopiwa pakusarudza kana hove, yakabikwa kana akabika pasina mafuta, hove, huku, uye Turkey pasina ganda, tsuro, veal. Uyezve, zvokudya chinamatidzwa mazai nezvinogadzirwa nomukaka (0% mafuta). Zvakakodzera kutirambidza yaunodya munyu, kofi uye dema tii. Asi mvura uye girini tii kunogona anenge pasina chinotitadzisa. Musakanganwa kudya zuva nezuva kubva 1.5 3 spoon pamusoro bran (O nani), vanogona kuva hwakakanyiwa yogati kana unsweetened yogati.

Sample Menu

Kukubatsira kufungidzira kuti vachatarira zvaunodya, kupa INDICATIVE zano. Recipes mapuroteni zvokudya akafanana chaizvo, asi pamwe kuwedzera zvinotevera matanho matatu Ducane kosi kunoita mu dzavaigara. Saka, mangwanani unogona kugadzira yako omelet mapuroteni 3 mazai, ngaawedzere pazviri chimedu acharungwa Sarimoni uye girazi tii kana kofi.

Lunch chichava yogati yakaderera-mafuta kana yogati (100 g), O bran (1.5 v. Nezvirongo). Lunch - zvakabikwa kana yakabikwa huku, masikati akabika shrimps kuvaraidza pachavo, ndichavamanikidza Steak chisvusvuro hove chero jikichira, yakabikwa shrimps, yogati kana gwayana nyama (nyama). Ichi ndicho chikamu kosi, akadana yokutanga "mapuroteni Dukan Diet." Recipes dzingasiyana. Ukapiwa-siyana zvigadzirwa paunogona kugadzirira yakawanda ndiro.

Zvinokosha kuti kuongorora mhinduro muviri. Kana uchinzwa zvakaipa, zviri nani kuti vasavhiringidza danho rokutanga uye uende wechipiri. Vagura kosi, zvichiita kudzokera wokutanga Danho uye kubata. Yeuka kuti imwe nekumwisa mapuroteni kwenguva refu nguva kunokonzera chinokosha kuvadza chiropa, neitsvo uye uropi, saka, akati dariro haafaniri kupfuudza mazuva 10.

Danho rechipiri

Danho iri rinonzi "Cruise" (striping). Will chinjana mazuva kana iwe unogona chete kudya mapuroteni zvokudya uye avo vari nani kushandisa miriwo. Kwacho kunobva nhamba imwe padding. Zvinonzi zvakanakisisa akashivirira musiyano wezvinyorwa 1: 1 kana 2: 2. Maximum zvinobvumidzwa zano - 5: 5, rinogona kushandiswa kana zvakakodzera kuti itangezve makirogiramu anopfuura 20.

In zvokudya ukapisa zvose chezvinhu wokutanga pachikuva, ivo vakawedzera miriwo. Vanogona kudyiwa mbishi, akabika kana yakabikwa. Kusara ndiyo mbatatisi, makarotsi uye beets. Vanofanira kuva shoma. The chikafu anogona siyana zvakafanira inonhuhwira, ndimu, Sou mumuto. Bhabhadzira zvokuseredzera uye zvihwitsi kwakavakirwa muchero uye skim chizi pamwe akawedzera gelatin, Hagari-Hagari.

kudzidzira kufamba Menu

Breakfast ari puroteni rimwe zuva anogona kuva omelet pamwe hamu uye chizi. An nzira imwe puroteni uye miriwo zuva richava omelet pamwe nemadomasi mitema hanyanisi kana Squash fritters. chisvusvuro Second - yogati pamwe 2 spoon ose O bran. Lunch zvingasanganisira hove, nyama, muto kana hodgepodge mapuroteni masikati, uye rakatevera iye chete kuzadzikiswa muriwo Salad. Tudyo ndiwo mugove kana yakabikwa huku Salad. Dinner - huku cutlets kuti vakaroorana, uye shoma-mafuta yogati kana steamed muriwo Garnish kuti hove.

Zvino mubvunzo unokosha kupfuura pamusoro sei kuchapedza mapuroteni Dukan Diet. Zvino nzendo kuchinja mumwe kwete kutsanya sepakutanga. Chechipiri danho zvichienderana neuwandu mamwe padding hunogara kubva 2 kusvika 6 mwedzi. Kutaura zvazviri, kamwe makawana kutsvakwa mugumisiro, unogona mberi rinotevera pachikuva. It hazvirambidzwi kugovera kosi kupinda akawanda nhengo. Somuenzaniso, kana uchida kuderedza uremu pa makirogiramu 30, chinangwa weboka rokutanga inogona kubvisa kg 15. Ipapo iwe nepa zvose 4 nhanho, uye ipapo kudzokera wokutanga kupotsera yasara makirogiramu 15.

Wechitatu Danho

Danho iri ndiro yokupedzisira, vakapfuura chakaomesesa chikamu. Zvino iwe vanonyatsoziva kuti yakadai puroteni kudya uremu Ðức. Pakanga okupedzisira basa - kutamira zvakanaka kune chakaipa kudya. danho iri - "nenzvimbo". Nguva inogona dzaona pasina mumwe kilogram kurema akarasika zvaizotora mazuva gumi kugadzirira. Kana iwe uri kumashure maitikiro maviri vakarasikirwa 5 kg, "nenzvimbo" kuchapedza mazuva 50.

Zvino unogona kuuya zuva vaviri zvidimbu chingwa, 40 magiramu pamusoro chizi, kakati mwedzi yenguruve uye bhekoni, mupunga uye mbatatisi, zuva rimwe nerimwe unogona kudya apuro, orenji kana visi lobule. Kaviri pavhiki, udye zvose zvaanoda. Unogona kuramba kushandisa vakagadzirira akagadzirwa Kubika mapuroteni Dukan Diet, kunyange zvakasiyana siyana vanotenderwa zvino yakakwirira kuti unogona chokubatanidza nokusika yako.

Iva nechokwadi kuti vachengete mitemo zvinotevera: rimwe zuva pavhiki kuva zvakazara mapuroteni, udye 2.5 Art. spoon ose O bran pazuva.

Danho chechina

Iwo chokwadi, vamwe hwako. Ndosaka kusingaperi inonzi mapuroteni Dukan Diet. Reviews zvinoratidza kuti mamwe uremu nokukurumidza kusiya muzvikamu zviviri zvokutanga, uye mukuru kwokutanga uremu, asi nokukurumidza zvinoitika. Mumwedzi wokutanga kurasikirwa kusvika makirogiramu 15, uye ipapo kumhanya kufambira zvishoma. Kana munhu auya kuna wechina chokutambudzika, nokuti ratosvika kwayo mugumisiro. Zvino basa rake - kutevera vamwe mirayiridzo kuchengeta uremu kure kwemakore anouya.

Unofanira kuchengeta Kutonga famba mazuva ose uye kurovedza mangwanani. Zuva nezuva, udye bran uye inwa mvura yakawanda. Uye rimwe zuva kutevera puroteni kudya pavhiki.

To muchidimbu

Izvi pfungwa kubva maitiro ichakubatsira kubudirira kwako akanaka uremu pasina kukuvadza utano. Kana unogona kusarudza pakati nepakati kosi kuti saka anopa nemigumisiro inooneka, ichi puroteni Dukan Diet. "Attack" - chete danho kuti isakarurama kunogona kukanganisa utano hwako, saka kana uchida kurasikirwa vakawanda kilos (30 kana kupfuura), yose inotikurudzira kuti kukamurwa dzinoverengeka mharidzo. Panyaya iyi, danho rokutanga uchaderedzwa kubva 10 kusvika 5, kana kunyange 3 days. Ndokubva muzvikamu zvose zvina uye kusvika pakutanga mugumisiro, iwe achadzokera Paunotanga uye vadzokorora zvose pamusoro zvakare.