An san abincin Ducan a matsayin ɗayan mafi inganci a yau. An dogara da tsarin tsari a sarari zuwa tsarin asarar nauyi kuma ya haɗa da matakai huɗu: hare-hare da kuma inganta nauyi don rayuwa).
Matsayi A'a. 1 "Kai hari"
Abincin na Milan ya fara a mafi yawan gajeren matakin - "Hare-hare", a kan abin da aka yarda da furotin kawai ya ci. Saboda manyan manyan furotin da ke kan jiki a jiki, wannan zamani yana da iyaka ta tsawon lokaci kuma, gwargwadon yawan karin fam, yana kan matsakaita:
- tare da kiba har zuwa 5 kg - kwanaki 1-2;
- 5-10 kg - 2-3 days;
- 10-20 kg - 3-5 days;
- 20-30 kg - 5-7 days;
- Idan kana buƙatar rasa kilogram 30 da fiye da kwana 7-10.
A matakin farko na abincin, dole ne a bi waɗannan dokoki mai zuwa:
- Ku ci abinci mai furta kawai.
- Duk samfuran, zaku iya dafa, stew, dafa a cikin jinkirin cooker, gasa, amma ba tare da amfani da mai ba.
- Rage, kuma ya fi kyau a bar gishiri da gishiri, yana sa shi da kayan yaji, ganye, ruwan 'ya'yan lemun tsami.
- Sha akalla lita 2. Ruwa a kowace rana, da aka ba shayi da kofi.
- Ku ci 1.5 tbsp. l. Oat bran a rana (tare da haƙuri, zaku iya maye gurbin su da adadin adadin bushe, ninded buckwheat).
Don amfani da ingantaccen amfani da lokaci "kai harin" An ba da shawarar bi da shawarwari da yawa na Dakta Dubar, wanda zai taimaka wa jikin mafi damuwa don amsa sabon abinci. Wannan ya faru ne saboda gaskiyar cewa a kan "harin", an cire yawancin kayayyaki da yawa, musamman waɗanda suka ƙunshi glucose. A mafi yawan lokuta, wannan mummunan yana shafar da kyau da aiki da aiki, rauni, ciwon kai, bakin ciki, mara dadi daga jiki na iya bayyana. Haramun: Sugar (Saita don sukari -subruss na sukari), ketchup, kowane mai, barasa da duk sauran samfuran da suke ɗauke da carbohydrates da mai.
Kimanin menu na 7 days (zaɓi 1)
1 rana
Karin kumallo: 2 Boiled qwai
Abincin rana: turkey miya + ginger shayi
Snacks na bazara: yanki na cake tare da Citrus
Abincin dare: Posted Post
2 Rana
Karin kumallo: karfe shayi na ganye
Abincin rana: miya na kaza
Snackack na rana: Greek Greek Yogurt
Abincin Abincin Abincin Abincin Shrimp + Kefir
3 kwana
Karin kumallo: cuku mai zaki
Abincin rana: stewed kaza hanta
Snacks na bazara: 2 kukis na oatmeal
Abincin dare: Ground Turkiya + Chamomile Tea
Kwanaki 4
Karin kumallo: porridge daga oat bran tare da madara
Abincin rana: Chicken ya dafa tare da ganye
Abun Kaya: Jelly Abincin
Abincin dare: Gurasar Kifi + Confer
5 Day
Karin kumallo: Cuga Cuku Caserole + Chamomile Tea
Abincin rana: kunnuwa
Abun ciye-ciye: kwai Boiled kwai
Abincin dare: Turky Cutlets
6 Day
Karin kumallo: ƙwai da naman alade
Abincin rana: casseran kifi
Snackack na rana: Greek Greek Yogurt
Abincin Abincin Abincin Abincin
7 rana
Karin kumallo: qwai quail qwai
Abincin rana: abinci gwangwani
Abun Kaya: Jelly Abincin
Abincin dare: Yawan tururi
Kimanin menu na 7 days (Zabi na 2)
1 rana
Karin kumallo: Low -fat Come Curretage Caserole da Shayi ba a Sance ba
Abincin rana: Kunnen kifi, Oat Bran
SNOCK: 'Ya'yan itãcen marmari
Abincin dare: nama gasa a cikin tanda tare da kayan lambu, dankali
2 Day
Karin kumallo: kofi ba tare da sukari da ciyayi daga cuku mai ɗorewa ba
Abincin rana: Solyanka tare da burodi
Snacks na bazara: Salatin kayan lambu mai haske
Abincin Abincin Abincin Abincin Kayan lambu da Kayan Kayan Kayan lambu
3 kwana
Karin kumallo: Casserole tare da berries da cuku mai ɗorewa
Abincin rana: Kunnen kifi
SNOCK: 'Ya'yan itãcen marmari
Abincin dare: Low -fat nama abinci a cikin tanda, da kefir
Kwanaki 4
Karin kumallo: cuku mai ƙarancin -fat da yogurt
Abincin rana: shinkafa mai shinkafa tare da kayan lambu
Snacks yashe: low -fat yogurt tare da bran
Abincin dare: Abun Cutlets tare da reshe Oat
5 Day
Karin kumallo: scrambled qwai da kofi mara ma'ana
Abincin rana: Carry Mediballs da Salatin kayan lambu
SNOCK: Berries
Abincin dare: Kifi gasa a cikin tanda da kayan lambu stew
6 Day
Karin kumallo: soyayyen qwai da bran
Abincin rana: Solyanka
SNOCK: 'Ya'yan itãcen marmari
Abincin dare: Nama gasa, salatin kayan lambu da shinkafa
7 rana
Karin kumallo: Boiled qwai da kofi mara ma'ana
Abincin rana: salatin salatin da turkey
SNOCK: 'Ya'yan itãcen marmari
Abincin dare: Kifi tare da kayan lambu
Stage No. 2 "madadin" ("Cruise")
Daya daga cikin mahimman matakan abincin na Ducan. Sauyawa ta ci gaba kamar yadda za a buƙaci don cimma nauyin da ake buƙata. Kamar dai yadda ake kai harin, makircin ya dogara da wane nauyi ne kuke bukata. Har zuwa 10 kg-furotin kwando da kayan lambu na furotin a cikin jerin 1: 1, 2: 2 ko 3: 3. Duk da haka, da ƙarin wuce haddi na likita, saboda wannan makircin yana da wuya ga jiki. Mafi inganci kuma a lokaci guda amintacce shine tsarin 1: 1 ko, a cikin matsanancin yanayi, 2: 2.
Menu na mako guda
1 rana
Karin kumallo: Pancakes tare da lemun tsami zest
Abincin rana: Catlets nama mai tsami, low -fat yogurt
Snackack na rana: ƙwai kaza cushe da gida mayonnaise
Abincin dare: Kaji da gas da kayan yaji
2 Day
Karin kumallo: kwai omelet tare da naman alade da croutons
Abincin rana: miya na kaza
Wutarshen ciye-ciye: Ceesar salad tare da filayen kaza, cuku mai wuya da seleri kara
Abincin dare: Spaghetti daga zucchini; Kurin fillet
3 kwana
Karin kumallo: cheesecakes daga skim gida cuku da oat bran; Qwai-scramble
Abincin rana: Qwai tare da croutons; Kurita Mirgram
Snow na bazara: sandwiches da aka yi da cuku gida da gurasa mai son kai daga oat; Rosehipp Decoction
Abincin abincin dare: Filin kaza a cikin miya na yogurt miya
Kwanaki 4
Karin kumallo: pancakes; oatmeal
Abincin rana: wake a cikin tumatir miya; Gasa kayan lambu
Snacks na bazara: salatin kayan lambu; 1 yanki na burodi
Abincin dare: Filin kaji tare da wake na facin da namomin kaza
5 Day
Karin kumallo: omelet tare da Ciki na gida da Ham
Abincin rana: steamed kaza cutlets; miyan miya
Snacks na bazara: cuku mai ƙarancin -fat tare da madadin sukari da yogurt
Abincin dare: Shirtaia Noodles; nama ganash
6 Day
Karin kumallo: Damn daga oat bran tare da cuku mai ƙarancin -fat
Abincin rana: kayan lambu na rani; Gasa kaza nono
Snacks na bazara: Cocktail a cikin madara tare da sunadarai
Abincin dare: nama tare da kayan lambu stewed kayan lambu
7 rana
Karin kumallo: kwai omelet; Boiled kaza
Abincin rana: Miyan kaza daga Shireakia
Kayayyakin ciye-ciye da rana: abinci tare da cuku gida; Rosehipp Decoction
Abincin dare: Kifi gasa a cikin tsare tare da kayan yaji
Stage No. 3 "Consolidation" ("Consolidation")
Mataki na uku na cin abinci na Ducan, da nufin inganta sakamakon, yana da hankalin mutum mafi rikitarwa. An riga an sami raguwa a cikin nauyin jiki a cikin alamar da aka shirya, don haka ƙuntatawa a cikin abinci mai kyau ga mutane da yawa kamar dai ba dole ba ne. Amma idan kun karya ka'idodin shirin na yanzu, to duk kokarin da suka gabata ba zai zama banza, da kilogiran da ke tafiya zai dawo ba. Tsawon lokacin "Consolidation" an saita shi ya danganta da yawan kilograms ya faɗi - don kowane tsawon kwanaki 10. Don haka, lokacin rasa nauyi da kilogiram 30, ya zama dole a zauna a wannan matakin watanni 10 (kwanaki 300). Additionarin kari shine cewa a wannan lokaci nauyi yana ci gaba da raguwa ta misalin 1 kilogiram. a mako daya.
Litinin (kayan lambu-lambu):
Karin kumallo - pancakes tare da nama cike da nama, shayi;
abincin rana - soyayyen qwai da kayan lambu;
Abincin rana - yankakken da farin kabeji, salatin kayan lambu;
da yamma cuku-gida cuku-sokin cake;
Abincin dare - zucchini ne tare da namomin kaza da nama;
Abincin cin abinci na biyu shine Makullin hadaddiyar giyar.
Talata (abincin biki):
Karin kumallo - omelet tare da kayan lambu, kofi;
cin abincin rana - sausages madara;
Abincin rana - kowane irin abinci a hankali, ruwan inabi;
Lamaki na yashe-yashe-wani cake cake tare da karas-raw cika;
Abincin dare - tsiran alade;
Abincin na biyu shine salatin Olivier.
Laraba (furotin da rana ta yau):
Karin kumallo - qwai mai taushi, kofi tare da madara;
cinta - salatin kayan lambu, namomin kaza;
Abincin rana - Miyan kaza tare da namomin kaza, Stew Kayan lambu, keefir;
Snacks na bazara - Bran muffins, jiko na ganye;
Abincin cin abincin dare - Catlets Kotun hanta, salad na kabeji, shayi;
Abincin cin abinci na biyu shine kabeji na teku, yogurt.
Alhamis (furotin):
Karin kumallo - Ciki Come Casserole;
Abincin rana - Kayan Kifi;
Cin abincin rana - Kurance tsiran alade;
Snacks na bazara - keefir;
Abincin dare - Stew;
Abincin cin abincin dare na biyu shine gidause na gida.
Jumma'a (furotin da rana rana):
Karin kumallo - omelet tare da naman alade, kofi tare da madara;
Abincin rana - kabewa na kabewa a cikin jinkirin mai dafa abinci;
Abincin rana - Gurasar kaji (yi);
da rana abun ciye - maig eggplant fan;
Abincin dare - burodin kaza (yi);
Abincin na biyu shine cuku cuku.
Asabar (kayan lambu na abinci, tare da carbohydrates):
Karin kumallo - Pancakes hanta, shayi;
Abincin rana - Stew Kayan lambu;
Abincin rana - cream na Finnish, kifayen kifi;
Snacks yashe - zucchini caviar;
Abincin dare - gasa nono, sauerkraut;
Abincin na biyu shine yogurt.
Lahadi (furotin da rana rana):
Karin kumallo - cuku gida, kofi ba tare da sukari ba);
cinta - zucchini caviar, yogurt;
abincin rana, kayan lambu na kayan lambu, jiko na ganye;
bazara abun ciye-ciye - Boiled nono, shayi;
Abincin dare - salatin kabeji, qwai mai narkewa;
Abincin abinci na biyu shine jere.
Matsayi "Consolidation" ("Consolidation") shine mafi sauki dangane da tattara menu. Don shirya jita-jita, zaku iya ɗaukar girke-girke na farkon waɗannan girke-girke na baya, da kuma amfani da ƙarin girke-girke waɗanda suka dace da kayayyaki 3, a cikin waɗancan lokatai lokacin da ake ba da izinin amfani da maganin carbohydrates.
Mataki A'a. 4 "
Mataki na karshe na abincin na Ducan ba shi da mahimmanci fiye da kowa. An riga an sami nauyi daidai da gyarawa, amma shi ne "lokaci" lokaci ne zai adana shi don rayuwar rayuwar gaba.
Ya yarda samfuran
Akwai 'yan haramtattun kayayyaki a wannan matakin asarar nauyi, kuma an yarda da rashi sosai cikin nutsuwa. Da farko dai, yana da sukari da fructose. A farkon "Tervicization", jikin da keke daga Sweets kuma kawai baya buƙatar saba dashi zuwa.
Lokacin zabar jita-jita da aka yarda, dole ne a bi umarni masu zuwa:
- Za'a iya cinye kayan lambu a kowane adadi;
- 'Ya'yan itãcen marmari - sau ɗaya a rana ɗaya yanki (alal misali, apple ɗaya, ɓangarorin biyu, ɓangaren ɓangaren biyu ko plums guda biyu);
- cheeses - nau'ikan m iri mai cutarwa, ban da awaki da cheeses tare da mold;
- Nama - nau'in low -fat;
- Bird - Ba tare da fata ba, mafi kyawun duk wani ɓangaren fayil;
- samfuran kiwo - ƙarancin -fat da lactose;
- gishiri - a cikin iyakance adadi;
- Gurasa - hatsin rai, duka hatsi, ba fiye da 100 g;
- Products samfura - ba fiye da biyu a kowace rana;
- Daily Daily na Bran - 3 tbsp. l.
Lokacin "lokacin" lokaci misali ne na abinci mai daidaituwa, tushen wanda shine abinci, mai arziki a cikin sunadarai, fiber da hadaddun carbohydrates.
Kimanin menu na wannan tsarin abincin yana kama da haka:
Rana 1:
Karin kumallo yanki ne na yanki gaba daya tare da cuku gida, kofi tare da madara;
Abincin rana - Outse Broth, Abubuwa;
Lamari na Snack-Apple da Firayims, ferments gasa hazels;
Abincin dare - Kifi tare da kayan lambu gasa a karkashin cuku mai cuku.
Rana ta 2:
Karin kumallo - omelet tare da guda na tumatir, shayi;
Abincin rana - Miyan naman miya, abinci na duka-duka.
Warndo Spnack - ma'aikatan aikin jinya tare da gida cuku cika da miya miya, yogurt tare da bran;
Abincin dare - Shrimp tare da soya miya, jiko na ganye.
Rana ta 3:
Karin kumallo - oatmeal, kofi tare da madara;
Abincin rana - kore borsch, Boiled nono, salatin helenanci;
Snack na bazara - wani yanki na cake tare da hanta, shayi;
Abincin dare - Tefteli Maigida, keefir tare da bran.
Rana ta 4:
Karin kumallo - Casserole na cuku gida, kofi tare da madara;
cin abincin rana - kukan maraƙi;
Snacks na bazara - keefir tare da bran;
Abincin dare - kaji moneadle.
Rana 5:
Karin kumallo - omelet, cuku, shayi;
Abincin rana - Soup albasa, Dandalin 'Ya'yan itãcen marmari;
Snacks na bazara - cuku gida, kefir tare da bran;
Abincin dare - Kifi suna dafa abinci tare da kayan lambu, shayi.
Rana ta 6:
Karin kumallo - cuku gida tare da 'ya'yan itatuwa, kore shayi;
Abincin rana-pureee, kaza na kaza, naman kaza, duk gurasar hatsi.
Spnack na bazara - Zucchini pancakes, keefini tare da bran;
Abincin dare - Mussel.
Ranar 7:
Karin kumallo - Cikakken Cakulan, cuku, kofi;
Abincin rana - kaza broth, kwai, kadar da hatsi duka;
Snacks na bazara - aka cakuda, keefir tare da bran;
Abincin dare shine casserole kifi.
Tsagewa
Me za a yi idan fashewar ya faru, kun ba da izinin kanku da yawa kuma yana canzawa samfurori da yawa, ba tare da kawo cin abinci mai ma'ana ba? Ducan yana ba da shawara da kada ku yanke ƙauna a wannan yanayin kuma a bi sawun na gaba:
- Kwanaki 2 masu zuwa don yin furotin musamman;
- Idan fashewar ya faru a cikin "harin" lokaci, yana buƙatar fadada tsawon kwana 2;
- Extara yawan amfani da ruwa na yau da kullun zuwa lita 2;
- barci fiye da yadda aka saba;
- Yakamata tafiya yau da kullun ya kamata ya zama aƙalla awa ɗaya a cikin kwanaki 3-4 na gaba;
- Iyakance amfani da gishiri.
Don hana fashewa, yana da mahimmanci a tuna dokoki da yawa:
- A matakai na "Cruise" da "Gyara", nauyin yana tafiya a hankali, amma wannan ba dalili bane illa karya da rasa bege na cimma nasarar samar da siffofin da ake so;
- Duk lokacin abincin yana samuwa kuma yakamata a koyaushe abin da aka yarda da amfani dashi;
- Ba za ku iya zargin kanku don rushewar ba, saboda jin laifi sau da yawa yana haifar da sutturar.
Nan da nan bayan rushewar, kuna buƙatar haɓaka aikinku na yau da kullun, kuma don duk nasara da nasarorin da za a saka wa kanku tare da wani abu mai daɗi. Adalci na abinci ya danganta da ikon da zai baka damar yin tsayayya da kowane jaraba da ci gaba da rasa nauyi, har ma bayan rudani.
Sakamako
Sakamakon abincin yana da ban sha'awa: kilogiram na farkon 2-3 ya bar matakin farko a cikin kwanaki 5-7. A tsakanin matakai 2, kimanin kilogram 1 a mako daya ya ɓace. Saboda haka, a farkon watan, a matsakaita, zaku iya kawar da kilo 5-8, cikin watanni 3 - 15-18 kg. Ya kamata a ɗauka a cikin zuciyar cewa kowane kwayoyin yana da bambanci daban ga sabon yanayin abinci mai gina jiki, don haka nauyi asara kuma zai zama mutum mutum.