Dukan Lijo: mekhahlelo e mene ea slimming

Bohlale le impeccably ba tšepahalang Mofora a emeloa ka ho etsa lintho le ho le bonolo ho boloka Dukan Lijo. mekhahlelo e mene ea phepelo e hlophisitsoeng le tummeng hampe French boiketlo le versatility tla thusa lahleheloa ke pele ba babeli ba boima ba 'mele kotsi,' me ka tse peli tse latelang - 'me qetellong normalize ustakanilos diphetho.

pelo

Hona joale re sheba hore na ke Dukan Lijo, mekhahlelo e mene hlalosa eona.

E Thehiloe ho makgetheng e bonolo 'me ka hona molemo bakeng sa sebetsang hantle matla a' mele oa motho, Per Dyukan ralile motheo oa tsamaiso ea ke protheine. Ha e le hantle ya Dukan Lijo - nako e telele-e lekiloeng melao-motheo ea lijo tsa lefatše, empa ka boleng le French liphetoho tobileng.. Ka tshilo ya dijo le absorption ea protheine unit trust e atlehang lokela sebelisa eneji, le haholo ho feta e lekanang ya ka yuniti ya mafura kapa lik'habohaedreite kotsi bakeng sa slimming.

seratsoana tlhoka mesola

Nyarosa fetola ho ja le ho falla, le hoja lekgutshwanyane ka protheine lijo ka etsa hore liphello tse ngata e utloahalang. Le ntho e sa utloahaleng ka ho Maslav tšebeliso sa laoleheng ea lijo tse nang le protheine bakeng sa nako e telele (ho tse phelang e fapaneng nako ho tloha libeke tse 2 ho khoeli e 'ngoe) le nako ho ka etsa hore meferefere ka a liphio, e sebete hloka mohau otla le esita le boko. Tsena ke ja lijo tsa motheo le tšosang downsides Duc. Ka lebaka la joalo dishere khōlō protheine e ka ba gallstone 'me ha ho urolithiasis tlase tebileng. Joaloka tse ling tse le motsoako kapa e thibelang e ka mekhoa matla, tsamaiso e lemoha hore ke batho ba limilione ba Pierre mokhoa hloka e leka-lekaneng le ho rata maemo a buisane le ngaka eo u mo tšepang.

Disorientation le tšohile qalong dissipates slimming ruileng le ba tse fapa-fapaneng gastronomija, eo e fana Dukan Lijo menu ya bakeng sa letsatsi ka leng la eo re tla tšohla mona ka tlase.

"Tlhaselo"

Origin le lebetsoeng le e behang sethaleng Ducane tsamaiso e khopo e ile ea bitsoang khutšoanyane 'me bohale joaloka sabole + ka takatso e matla ngoloang "phoso" lentsoe. Title makatsang ka nepo e senola se boleloang ke nako seratsoana pele - bakeng sa leshome (ka karolo e khōlō ea 'mele oa mafura a) matsatsi a' mele oa tsosolosoa ka hlollang le tlhahiso ea mokgwa wa combustion e le outputting bokeletseng mafura. Sephiri "moemeli" oa mohato oa pele ke phoofolo protheine hammoho le etsang dilitara 2 ya metsi a hloekileng le ho hloa kapa ho ikoetlisa.

Joale o lokela ho hlalosa litšobotsi tsa sethaleng pele, ho utloisisa ka ho qaqileng ho feta seo ke Dukan Lijo. Phase "Tlhaselo" ka nka linako tse sa tšoaneng. nako lona itšetlehile ka palo ea a boima ba lik'hilograma tse eketsehileng:

• Pyaterochka eketsehileng kilo tla nka nako e bonyane ba "Tlhaselo" - tse peli matsatsi a go gola ka botlalo phathahane;
• 5-10 kilogerama eketsehileng theko 3 - yu-matsatsi a le matla haholo;
• 10-20 boima ba lik'hilograma tse eketsehileng e tla lula matsatsi a 10 ka botlalo, "Litlhaselo".

Fete tekanyong e lebetsoeng le ea sethaleng pele e ho sa hlokahale, kaha ho tla hampe ama bophelo bo botle. Bakeng sa kgethile nako ea 'mele lahla ho fetisisa tsa mafura ka ho latelwa feletseng ka lijo tsa menu ya Duc. Phase "Tlhaselo" ha feela sebetsa ka tebelwa ya kilogerama, e reretsoe ho "tlhaselo" ka morethetho oa 'mele, ho hlōla botenya le ho lahleheloa ke boima ba' mele ho susumelletsa ho tšebelisano-'moho le ho feta.

lihlahisoa Useful ka nako ya "Tlhaselo"

Ho tlhaselo e ile ea etsahala ka boemo bo hlalositsoeng ho fetisisa e behang le se nang kotsi, o lokela ho ikamahanya le "melao ea papali ea" hore o bitsetsa Ducane lijo. Lumelloa lihlahisoa hlasetseng sethaleng kenyeletsa:

• itšetleha le pheha ntle le botoro nama (nama ea khomo, nama pere, nama ea khomo le mmutla);
• nama likhoho lumelloa feela le letlalo 'me haeba ho e lokisetsa ntle oli (letata le khantsi tsohle khumameloe ha ea kenyelletsoa lethathamong lena ka lebaka la ho dikahare mafura);
• nama ea khomo sebete, veal le likhoho, ntlha ea puo ea nama ea khomo le leleme veal;
• tlhapi lumelloa, empa ka setimi ntle oli (makotikoting ka sebelisoa feela phehiloe ka lero tsa sona);
• letsatsi le letsatsi e ka ba ha ho ho feta tse peli tse mahareng-boholo bo lekaneng mahe (toba ho feta - ho yolk liprotheine sitoa ho fokotsa ho hang);
• lijo tse tsoang leoatleng le ka khora crustaceans le molluscs;
• lihlahisoa tsa lebese ka sebediswa feela tlase mafura a (0% mafura) - Cottage chisi, likoluoa tsa tlhaho (entse molemo lapeng) ka yogurt le kefir; lebese phofo ha ea lokela ho feta tse peli (ho na li-slide) tablespoons.

Tlala kapa thibelo e feteletseng likarolo u se ke ua nahana phepo e nepahetseng leha e le efe, leha e le Dukan Lijo. The alternation ea lihlahisoa e lumeletsoeng ka molao ke ke feela leka-lekanya le diversify lijo. Hape ka lebaka la sena o ka atamela ka ilibana hao hore ho hlokahala ho latela lithibelo leha e le efe. Mona 's ea ho nahana ka ho Duc.

Tlhaselo: Products matla

Ka tekanyo e leka-lekaneng Pierre o dumella ho sebelisa lihlahisoa tse latelang:

• tee (ntle le tsoekere, ya e le hantle), kofi ena fokolang le infusions ea litlama;
• asene nyane marotholi (apole, balsame le tšoeu);
• onion (e seng tse fetang halofo ea hlooho), parsley le dill mane na, 'me ka boela sebelisa motsoako oa litlama, empa a se na letsoai hloeke);
• ka tlatsetsa kapa esita le lijo-morao ka jele 2 (mahareng) asene likomkomere (gherkins 4-6);
• Lemon foreshe lero ka mokgwa wa acidity ho lijana (Lemonade kapa litholoana e tieo thibetsoe);
• letsoai tlhaho le mosetareta lintho tse ngata ka tsela e itekanetseng (tlhotlheletso receptor e sa akarelletsoa lethathamong Ducane);
• tsoekere ea tšoereng molepo (empa tsoekere, fructose le sorbitol laela thibetsoe).

Hape, ho ntlafatsa ea ka tšebetso ea mala le tlwaelegileng a ya tsamaiso eohle tshilong ya dijo lokela ho chesa oat matlapi a korong letsatsi le letsatsi (nuance ena ka otla ka casseroles, libiskiti kapa sopho e entsoeng ka). molao ona bohlokoa bakeng sa ba ka rata ho Dukan Lijo.

"Tlhaselo": lihlahisoa tse sa lumelloa ho ja

Ha ho tsotellehe hore na ka thata ka mongoli ea mekhoa ea ho etsa tsamaiso ea oona botsoalle le bonolo, leha ho le joalo ba bang ba se hanelang ratoa lijo. Har'a bona ke lihlahisoa tse latelang:

• fariki ea lilemo leha e le efe 'me mafura a (ka methapong tšoeu) nama;
• nama lijo (seka-o qetile);
• raese le lijo-thollo tse ling tsohle;
• lipompong.

menu ya

Le Dukan Lijo ke seo beke? Seo lijo li kenyelelitsoe menu ya letsatsi le letsatsi? Hona joale, nahana ka molao-motheo gastronomija ea ho lahleheloa ke boima ba 'mele, e leng e ikemiseditse ho go lekanyetsa boima thulaganyou e gopotswa.

1st letsatsi la hlasetseng le:

• Bakeng sa lijo tsa hoseng u ka ja mahe le nama, 'me noa tatso (tsa tlhaho) kofi;
• Ja lijo tsa motšehare ka khabisitsoeng ka sopho e entsoeng ka le bohobe bo tsoang matlapi a korong;
• seneke - ka khetho e ntle e ho apeha Curd (ntle le palo e khōlō ea tsoekere);
• lijo tsa mantsiboea - apehoa (itsetlehe) nama le tee.

2-letsatsi "a hlasela":

• setaele lijo tsa hoseng yankee - matlapi a korong dipanekuku le Cottage chisi (tlaase-mafura a) le tee;
• Ja lijo tsa motšehare - sopho e entsoeng ka o molemo phehiloeng nama le mahe a phehiloeng;
• seneke - tsa tlhaho (ntle le lidae le dikarolo tholoana) ka yogurt;
• lijo tsa mantsiboea - itsetlehe sechu (mouoane) litlhapi.

ka letsatsi la boraro la tlhaselo eo:

• Lijo tsa hoseng -omlet, salted litlhapi tsa salmon, kofi;
• Ja lijo tsa motšehare - Chicken (mouoane) burgers, maiketsetso ka yogurt;
• Lebese seneke botlalo - the Curd (0%) le ka yogurt;
• Lijo tsa mantsiboea ka motifs leoatleng - tsohle lijo tse tsoang leoatleng.

4-letsatsi "a hlasela":

• Lijo tsa hoseng - sebetswa chisi Bohobe le matlapi a korong, kofi;
• Ja lijo tsa motšehare - tlase mafura a (meroho kapa nama phehiloeng) sopho e entsoeng ka;
• Curd pudding ho ja lijo tsa motšehare 'me tee;
• lijo tsa mantsiboea - besitsoe nama e otileng, 'me tee.

5, th letsatsi la tlhaselo eo:

• lijo tsa hoseng - phehiloeng mahe le a mabeli a khanya ka yogurt;
• ja lijo tsa motšehare - tlhapi (mouoane) patties, ka yogurt (0%);
• seneke e ntse e tsoela lebese sepheo - Cottage chisi le lebese tlase mafura a (a hloekileng);
• Turkey fillet le sebetswa chisi bakeng sa lijo tsa mantsiboea le tee.

6-letsatsi "a hlasela":

• lijo tsa hoseng - kofi (tsa tlhaho) le mahe a ba ikakhela ka setotsoana;
• Ja lijo tsa motšehare - sopho e entsoeng ka le Meatballs nama itsetlehe (ba lokela ho hantle pheha);
• ka yogurt le matlapi a korong thapama tee;
• lijo tsa mantsiboea - lijo tse tsoang leoatleng efe kapa efe 'me tee mofuthu.

Bo7 hlasetseng Letsatsi:

• lijo tsa hoseng - Cottage chisi (savory) Casserole le tee;
• tsebe ka lofo ea matlapi a korong bakeng sa lijo tsa motšehare;
• seneke - mahobe chisi (ntle le phofo), 'me monate ka yogurt;
• lijo tsa mantsiboea - burgers bakeng sa banyalani ba bang ba le monate ka yogurt.

Sena kemiso ea lijo e lekantsoeng, kahoo u ka ngoe kapa fetola libaka lijo. U se ke ua ikutloa ka tlala tahang - sena ke lepetjo le reng ea tsamaiso ena e matla.

"Cruise"

Mohato oa bobeli oa lenaneo ea mathang thusa ho matlafatsa litholoana, e leng se ileng sa Dukan Lijo. Alternation tsa faeba tlatsanang protheine thulaganyou e bohlokoa. buka eo, a lokolloa, ebe fetotsoeng ke linaha tse ling li 'me lijo tse khethehileng tsa bona, Pierre hlahiswa ba bangata kamoo ho 72 o ile a lumella lihlahisoa protheine e ka sebelisoa ka ho leha e le efe sebjalebjale Dukan Lijo. Tlhaselo, e nkiloeng lihlahisoa tse tieo ka maqephe a lingoliloeng, ka ho phethahetseng go tlaleletswa ke lijo "Cruise" - ea Mokhahlelo oa bobeli oa tsamaiso ea.

Sena "ka lihlopha" matla a lumella ho fetola sephetho lebeletsoe:

• ikemiselitse ho lahleheloa ke ho fihlela ho 10 kilogrammchikov eketsehileng lokela ho moemedi wa sona 1/1;
• 10-15 tla kōpa hore le karohano kholoanyane hanyenyane - 1/3;
• tse fetang 15 dikilogeramo dyukanovskoe alternation tla kopa 1/4
• 20 a boima ba lik'hilograma hloka alternations ka nako e telele - 1/5.

lumelloa ho sebelisa

"Cruise" lijo ka mor'a hore "a hlasela" ke bonase boholo, boo ho neng ae lokiselitse hudeyuschego Dukan Lijo. Lumelloa lijo ka "baeti" matla a shebahale joaloka ena:

• Meroho, se nang le "Brake" likaroloana tse kang starch (avocado, beet le litapole - tsena ke ha khoneha). Ba ka pheha ka ontong, ho hantle pheha ka botlalo kapa jele tala, empa ntle le mayonnaise. Ho tlatsa meroho joalo ka thabo e ile ea asene, lemon lero otlolohile ho tswa thini kapa a meroho (empa ke ke ho feta teaspoon) ya oli hloekisitsoeng.
• tablespoons 2 ea boleng matlapi a korong (tshebetso e bona ho tšoana le ho e ka "Tlhaselo");
• protheine lula re tšoana le ka ho ba sethaleng pele.

The Bay sisintsweng ho tloha Pierre menu ya

Ho utloisisa se sethaleng ka boeona Dukan Lijo hore ba nahane ka ho menu ka beke.

1st letsatsi la alternation:

• lijo tsa hoseng - kofi, ba ikakhela ka setotsoana mahe le mahobe a boleng ba matlapi a korong;
• Ja lijo tsa motšehare - meroho sopho e entsoeng ka le khanya hantle e phehiloe myasko;
• seneke - Cottage chisi casserole, joalokaha e etsahala "Tlhaselo", 'me tee;
• lijo tsa mantsiboea - apehoa nama le salate.

2nd ngoe letsatsi:

• Lijo tsa hoseng - tlase mafura a Cottage chisi le monate ka yogurt;
• ja lijo tsa motšehare - tsebe foreshe;
• thapama tee - disementshisi ka li nokoa ka letsoai, khabeloa hasesaane a tsuba litlhapi tsa salmon, kofi;
• lijo tsa mantsiboea - nama (e seng mafura) moqolo, boleng bo phahameng (lapeng) ka yogurt.

letsatsi 3rd ea alternation:

• lijo tsa hoseng - Cottage chisi le monate ka yogurt nang mafura le kofi;
• ja lijo tsa motšehare - itsetlehe (tsitsitseng tshebetsong bakeng sa sebete a) solyanka;
• seneke - dipanekuku matlapi a korong, le tlaase-mafura a ka yogurt;
• lijo tsa mantsiboea - khoho (mouoane kapa besitsoeng), burgers, salate.

4th ngoe letsatsi:

• Lijo tsa hoseng - ba ikakhela ka setotsoana mahe (sa halikiloeng kaka) le Ham, kofi;
• Ja lijo tsa motšehare - sopho e entsoeng ka le Meatballs le matlapi a korong (2 tbsp.)
• seneke - chisi mahobe ntle phofo;
• lijo tsa mantsiboea - apehoa tlhapi, ka yogurt.

5th letsatsi la alternation:

• lijo tsa hoseng - tse pedi phehiloeng mahe, salted litlhapi tsa salmon, kofi;
• ja lijo tsa motšehare - maloa cutlets Turkey, salate;
• ja lijo tsa motšehare - Kefir kopanya le matlapi a korong;
• lijo tsa mantsiboea - tlhapi apehoa le chisi sebetswa le meroho le tee.

6th letsatsi la alternation:

• Lijo tsa hoseng - ha ho tsoekere Cottage chisi casserole, tee;
• ja lijo tsa motšehare - tsebe foreshe le mahobe a matlapi a korong;
• thapama tee - tsohle lijo tse tsoang leoatleng, tee;
• lijo tsa mantsiboea - besitsoe nama e otileng.

Bo7 letsatsi la alternation:

• Lijo tsa hoseng - ba ikakhela ka setotsoana mahe, ka yogurt, le kofi;
• ja lijo tsa motšehare - hantle pheha veal Meatballs, salate;
• seneke - chisi mahobe, joalokaha e etsahala "Tlhaselo", tee;
• Lijo tsa mantsiboea - meroho sechu le khoho e monyenyane.

Dyukanovskim khauta puso ea li etsang dilitara 1.5-2 tsa metsi a hloekileng ho tsamaea marathons letsatsi le letsatsi.

Dyukanovsky boraro sethaleng - "lokisa"

Mohato oa bohlokoa ka ho fetisisa ka mor'a sbrosku utloahale. O ile a fumana le emetse disentimitara ka lintho tse tebileng bout hlokahalang ho e lokisa 'mele le ho fumana ho sebetsa ka e ncha, ho feta lijo tse phahameng-khalori. Tlosa ho tswa ho lijo fokola 'mele ntse ho hlokahala hore butle-butle fokotsa ho tswa ho fetisisa French.

New dihlahiswa tsa sethaleng boraro e tla ba:

• lijo-thollo hlebushek - ea fokolang selae;
• tiileng, empa boleng bo phahameng chisi le mafura a dikahare a sa feteng 40% - 40 g,;
• ha ho ho feta tse 200 dikgerama ea tse nyenyane litholoana tsoekere-e nang le - liapole, frutos;
• Hona joale li ka khotsofatsoa ka likarolo tse nyenyane tsa dijo starchy (pasta, le litapole e tala), empa e seng dikgerama tse fetang 200 nakong eo ka;
• Linaoa le tsona kenyeletsoe (eo hape a lumelloa).

Lula U le utloahalang tablespoons 2 matlapi a korong le etsang dilitara 2 ya metsi a hloekileng.

Mona re hoo e ka bang ka botlalo hlalosa seo Dukan Lijo, mekhahlelo e mene eo nahanneng ka hohle-hohle, o lula a le mohato ho qetela.

"Le botsitso"

Mokhahlelo oa bone Ducane etsa hore 'mele ho tsitsisa puso ka lilemo tse ngata. Lebitso la e lekanang mohato mosebetsi.

Ka mekhahlelo eohle, esita le ka nģ'ane ho khutla laoloa ba emetse disentimitara pele e neng e phahameng. Ka lebaka leo, e lenaneo sa fellang kapa batho bao e seng ho latelwa le likhothaletso tsa French ka etsa fihla lefela.

Khutlela tloaelehileng empa fetotsoeng ke Dyukanu lijo lokela ho ho phethahatsoa ka alacrity French, joalokaha e ho ba sethaleng fetileng, le motsoako. badirimmogong ba Main tla ka diminerale ena 2 litha e le nngwe (leka-lekaneng, empa ha letsoai haholo) metsi ka tandem le tablespoons 3 (ho itšetlehile ka maikutlo a mala ka dispense tse pedi) se ratang akarelletsang likhaba le oat matlapi a korong. ikoetlisa (tsamaea, cyclisme marathone le peiso tsamaea) e tla boela ho be le mekhoa e babatsehang bakeng sa bokamoso.

Dyukanovskim khauta puso ea fetoha tšebeliso homolog ea letsoai. Bohlokoa ka ho fetisisa, ha e le hantle, 'me ho joalo le ka karolo ea tse dihlahiswa, ho joalo le ka phaella moo e tsoelang pele e sa ka bolokang tjhelete bakeng sa tshebetso e tlwaelehileng ya posledieticheskogo mele.

bofello

Hona joale ua tseba hore na ke Dukan Lijo, mekhahlelo e mene ea tsamaiso ea lijo, re penta. Haeba u nahana hore u na le tse seng kae tse eketsehileng boima ba lik'hilograma (5 kapa ho feta), o ka leka jwalo tsamaiso phepelo matla.