Munthu aliyense wotukuka adamva za chakudya cha a Ducan. Ambiri azichita kale, ena awona makanema pa TV kapena pa YouTube. Zakudyazi zili ndi mamiliyoni a mafani komanso otsutsa ambiri.
Madokotala ena amafotokoza poyera kuvulaza kwake kwaumoyo, koma woyambitsa walonjeza kutulutsa mopanda kupweteka kwa mapaundi owonjezera ndikusunga zotsatira zake pamoyo. Ndi uti amene ali wolondola? Ndipo kodi makina opangira magetsi ndiotani?
Ubwino ndi kuipa kwa chakudya cha a Ducan, menyu a gawo lililonse ndi maphikidwe azakudya zitha kupezeka m'nkhaniyi
Chofunika ndi mfundo za zakudya
Tiyeni tiyambe ndi mbiri ya komwe idachokera. Zakudyazo zidatchulidwa ndi wopanga, Pierre Ducan wazakudya zaku France. Munthu wolemekezekayo ali kale ndi zaka zoposa 70, koma amawoneka bwino ndikukhala moyo wokangalika. Katswiri wazakudya akunena kuti ichi ndiye choyenera cha dongosolo lazakudya lomwe adapanga.
Mwa otsatira ake pali nyenyezi zapadziko lonse lapansi komanso otchuka, mwachitsanzo, a Jennifer Lopez ndi Kate Middleton. Dukan anali wotchuka kwambiri chifukwa cha buku la I Can't Lose Weight, lofalitsidwa koyambirira kwa 2000s. Kenako katswiri wodziwika bwino wazakudya adalimbikitsa dziko lapansi kuti azidya zakudya zomanga thupi ngati njira yothandizira kunenepa kwambiri. Bukuli lidayamba kugulitsidwa nthawi yomweyo ndipo lamasuliridwa m'zilankhulo zambiri.
Kuti akwaniritse zotsatira zabwino kwambiri, a Dr. Pierre Ducan adakhazikitsa mfundo zingapo zomwe zidapanga maziko azakudya:
- Kuwerengera ma kalori komanso okhwima, oletsa kudya moperewera sangathe kulimbana ndi kunenepa kwambiri. Chakudya chopatsa thanzi chiyenera kupangidwa m'njira yoti thupi sililandira zinthu zomwe zimapanga mafuta osanjikiza, omwe ndi chakudya chambiri komanso mafuta.
- Palibe zoletsa kuti muzidya kangati patsiku kapena kuchuluka kwake. Thupi liyenera kulandira chakudya pakufunidwa.
- Mitundu yambiri yamapuloteni, yomwe imaphatikizapo zopangira nyama ndi mkaka.
- Kusokoneza sikuvomerezeka! Komabe, amaloledwa kupitilira gawo limodzi kupita kwina.
- Mumafunikira chakudya chokhala ndi ulusi wolimba kuti matumbo agwire bwino ntchito. Simungachite popanda ulusi kapena chinangwa.
- Mapuloteni apamwamba amachititsa kuti madzi asowe m'thupi. Imwani madzi ochuluka tsiku lonse!
Kuchita masewera olimbitsa thupi kumakupangitsani kukhala athanzi komanso kumathandizira kugaya thupi. Ngati mulibe kuthekera kapena mphamvu yoti mupite kumalo ochitira masewera olimbitsa thupi, poyambira, siyani chikepe ndi kuyamba kuyenda. Pang'onopang'ono onjezerani squats, abs, ndi magulu ena amisala.
Ubwino, zovulaza komanso zotsutsana ndi chakudya cha a Ducan
Nkhondo ndi mikangano yozungulira chakudya cha a Ducan, komanso zakudya za paleo, sizokayikitsa kuti zingathe. Komabe, izi zimangopangitsa kuti chakudyacho chikhale chotchuka komanso chodziwika. Malinga ndi kafukufuku, chiwerengero cha omvera ake chapitilira 20 miliyoni. Ndipo Dr. Pierre iyemwini ali ndi thanzi labwino komanso unyamata, zomwe zimawonjezera zambiri pazakudya. Zimatsalira kufananiza zabwino zonse ndi zoyipa kuti mupange malingaliro anu.
Pindulani
Ubwino wosatsimikizika wamagetsi amtundu wa Ducan ndi awa:
- Chiwerengero cha zinthu zomwe zili pamenyu koyambirira sikuchepera ndi chilichonse.
- Zakudya zomanga thupi zimayambitsa kukhuta nthawi yayitali.
- Zotsatira zachangu zomwe mudzaone m'masiku asanu oyamba.
- Palibe kutayika kwa minofu.
- Khungu labwino, misomali ndi tsitsi.
- Zotsatira zazitali.
- Kupeza mosavuta intaneti pazambiri zomwe mukufuna.
Zovulaza
Tsoka, maphunziro azachipatala sanatsimikizire kuti zakudya zama Ducan ndizothandiza kapena chitetezo chake. Popeza malingaliro ake pankhaniyi ndi osiyana kwambiri, tizingotchulapo zowerengera zotsimikizika zasayansi ndi zowunikira zamankhwala padziko lonse lapansi.
Dokotala wotchuka waku France Luis Aronier amakhulupirira kuti mapuloteni owonjezera pazakudya zimawononga impso. Kuphatikiza apo, akuti izi zimapangitsa kuti thupi lisinthe. Amayerekezera zoyipa kuchokera pachakudya cha a Ducan ndi zomwe zawonongeka chifukwa chosuta fodya.
Kafukufuku wopangidwa ndi akatswiri azakudya aku America asonyeza kuti magawo oyambilira azakudya za Ducan atha kukhala owopsa ku thanzi. Anazindikira kuti ndi chakudya chowononga kwambiri padziko lapansi.
Zotsatira za gulu lina la ofufuza ndizokhumudwitsa. Zakudya za a Ducan zinali pa 24th pakuchepetsa thupi pakati pa zakudya zina 25. Kuphatikiza apo, asayansi adazindikira kuwonongeka kwa magwiridwe antchito a impso ndi mtima wamitsempha pagulu la maphunziro.
Dr. Pierre Dukan mwiniwake wanena mobwerezabwereza kuti chakudyachi chimapangidwira anthu omwe ali ndi mavuto akulu onenepa kwambiri. Ndipo kusungabe kulemera komweko, mankhwala kapena kusala kudya zingawavulaze kwambiri kuposa mndandanda wamapuloteni.
Zotsutsana
Pali zotsutsana zingapo komanso momwe zinthu sizikugwiritsidwa ntchito ndi Dr. Pierre Ducan.
Izi zikuphatikiza:
- mimba ndi yoyamwitsa;
- matenda a shuga amtundu uliwonse;
- matenda ndi matenda mu impso;
- matenda amtima;
- kusokonezeka mu ntchito ya mundawo m'mimba.
Magawo azakudya za a Ducan
Ambiri, akakumana koyamba ndi a Ducan Diet, amatayika pang'ono kuchokera kuzinthu zosamvetsetseka. Kodi "kuukira" kumakhudzana bwanji, ndipo muyenera kuukira ndani?
Chinsinsi chake ndi chophweka. Kuti mupeze zotsatira ndikuzisunga, muyenera kudutsa magawo angapo kapena, momwe amatchulidwira, magawo:
- Kuukira.
- Kusintha.
- Kulimbitsa.
- Kukhazikika.
Ndi kuchuluka kwa ma kilogalamu omwe mukufuna kutaya, ndipo kutalika kwa gawo lililonse kumadalira, zomwe tikambirana mwatsatanetsatane pansipa. Ndipo tsopano mutha kuwerengera nthawi yazakudya za a Ducan pogwiritsa ntchito tebulo lotsatirali.
| Kuukira | Kusintha | Kulimbitsa | |
| 5 kilogalamu | Masiku atatu | Masiku 6 | Masiku 10 |
| Makilogalamu 10 | Masiku 4 | Masiku 8 | Masiku 15 |
| Makilogalamu 15 | Masiku 5 | Masiku 10 | Masiku 20 |
| Makilogalamu 20 | Masiku 6 | Masiku 12 | Masiku 25 |
Kutalika kwa gawo lokhazikika sikuphatikizidwa patebulopo, chifukwa kumakhala ngati chitsogozo cha thanzi ndi moyo.
Gawo lowukira
Pakati pa gawo la Attack la chakudya cha a Ducan, ndi zakudya zokha zamapuloteni zomwe zimaloledwa... Zakudya zomanga thupi za nthawi yayitali ndizowopsa ku thanzi. Ndine wokondwa kuti ili ndiye gawo lalifupi kwambiri pazakudya zonse.
Pali malingaliro angapo ochokera kwa a Pierre Ducan omwe akuyenera kutsatiridwa pano:
- Choyamba, pendani kulemera komwe muyenera kutaya mwanzeru. Kuti muchite izi, pitani patsamba lovomerezeka lazakudya ndikulowetsa zidziwitso zanu mwapadera. Mukalandira yankho kudzera pa imelo ndi zonse zofunika komanso malingaliro.
- Musatalikitse gawoli kwa masiku opitilira 3-6. Monga njira yomaliza, onjezani gawo lotsatira kamodzi ndi theka mpaka kawiri, chifukwa mkati mwake mudzakhalanso onenepa, ngakhale sichoncho mwakhama.
- Imwani madzi ambiri.
- Idyani supuni ziwiri za fiber kapena chinangwa tsiku lonse kuti musasokoneze kapangidwe kanu ka m'mimba. Izi zitha kuchitika m'mimba yopanda kanthu komanso musanadye.
- Tengani vitamini ndi mchere maofesi.
- Yang'anirani zaumoyo wanu. Ngati zitafika povuta kwambiri, siyani zakudya zanu kuti muone dokotala wanu.
Zinthu Zololedwa
Zikuwoneka kuti zingakhale zosavuta kuposa kusankha zinthu zomwe zili ndi mapuloteni okha. Koma pali zovuta zingapo pano, popeza zakudya zina zimakhala ndi mafuta kapena wowuma kwambiri.
Werengani mosamala mndandanda wotsatira wazinthu zololedwa munthawi ya Attack:
- Nyama "Yofiira": ng'ombe, nyama yang'ombe, mwanawankhosa, nyama yankhumba yopyapyala, nyama yopanda nyama;
- Nyama ya nkhuku: nkhuku, Turkey, zinziri;
- mazira, koma osapitilira ma yolks awiri patsiku;
- kalulu, nutria, masewera;
- nsomba ndi nsomba: nsomba zoyera, nsomba zofiira, nyamayi, nkhanu, nsomba zina;
- mkaka wosakanizika, zopaka mkaka, tofu tchizi;
- Soy nyama;
- yesetsani kuchepetsa mchere momwe mungathere;
- zonunkhira zilizonse, maguwa amphesa, zitsamba zowuma, mpiru;
- zotsekemera, gelatin, ufa wophika;
- anyezi umodzi monga chowonjezera ku msuzi;
- mandimu ndi zest kwa marinades komanso monga zokometsera mbale.
Kugwiritsa ntchito chimanga, ndiwo zamasamba ndi mafuta panthawiyi ndikutsutsana. Yesetsani kuwira, wiritsani kapena kuphika mbale zonse. Pomaliza, mwachangu mu skillet wouma. Mudzapeza zosankha zamasiku asanu pa Attack kumapeto kwa nkhaniyo.
Ndemanga pazotsatira pa gawo loyamba la Attack ku Ducan:
Kusintha kwa gawo
Gawo lachiwiri la chakudya cha a Ducan amatchedwa Alternation. Kuchokera pa dzinali zikuwonekeratu kuti chakudyacho chimapangidwa mwanjira yoti tsiku lina lidzakhalabe zomanga thupi kwathunthu, monga mu Attack, ndipo lotsatira limalola kuwonjezera kwa masamba osakanikirana komanso amadyera. Amakhulupirira kuti kutalika kwake kuyenera kukhala koyamba. Komabe, muli ndi ufulu wowonjezerapo mwakufuna kwanu, mpaka kuchuluka kwa makilogalamu kutayika.
Tsatirani malamulo awa pakusinthana:
- Onjezerani michere yanu kapena magalasi anu kuti mukhale supuni ziwiri ndi theka.
- Musaiwale kumwa madzi ndi mavitamini.
- Yambitsani zakudya zomwe zili ndi zakudya zambiri.
- Tsiku limodzi la mapuloteni limodzi ndi tsiku limodzi losakanikirana mpaka mutakwanitsa kulemera kwanu.
- Mchere udaletsedwabe.
- Yendani zambiri.
Mukatsatira malamulowa ndi menyu (onani m'munsimu), mudzataya kilogalamu sabata imodzi kuphatikiza kulemera komwe kwatha kale.
Zinthu Zololedwa
Pakati pakusintha, zinthu zonse zololedwa ku Attack ndizololedwa.
Kuphatikiza apo, mumapeza mndandanda wowonjezera:
- mkate wonse wa tirigu;
- nyemba zobiriwira ndi katsitsumzukwa;
- letesi, leek;
- bowa;
- masamba: nkhaka, tomato, biringanya, tsabola belu, zukini, kaloti, dzungu, beets, udzu winawake, radish, radish, peyala;
- kabichi (kabichi yoyera, kolifulawa, Beijing, broccoli);
- letesi, sipinachi, mitundu yonse ya amadyera;
- chicory;
- ketchup;
- vinyo osapitirira 50 g patsiku (nthawi zambiri ma marinade ndi msuzi);
- koko wopanda mafuta;
- zonona zonona;
- mafuta otsika ozizira osaposa supuni patsiku;
- mitundu yochepa ya tchizi cholimba osaposa kamodzi patsiku osaposa 40 g.
Zakudya zoletsedwa
Koma pewani zakudya zotsatirazi:
- nandolo, nyemba, mphodza, nyemba;
- mtedza;
- maolivi ndi maolivi;
- chimanga;
- mbatata.
Gawo lokhazikika
Gawo "losangalatsa" kwambiri la chakudya cha a Ducan ndi gawo lokonzekera. Amaloledwa kuyambitsa pang'onopang'ono pasitala wolimba pazosankha. Chitani izi mosamala ndikusungani zomwe mwadya tsiku lililonse. Komanso, mupitilizabe kuchepa thupi, koma zikhala kale pafupifupi 200-500 magalamu sabata iliyonse. Ndi kulemera kwakukulu koyamba, chizolowezi cha kilogalamu imodzi chingapitirire. Komabe, ntchito ya gawoli, sikuti ndichepetse thupi, koma ndikuphatikiza zotsatira zomwe zapezeka.
Onetsetsani kuti mwatsatira zomwe Dr. Ducan ananena:
- Tsopano muyenera kudya supuni zitatu za fiber kapena chinangwa patsiku.
- Timapitiliza kumwa madzi ndi mavitamini.
- Mutha kumasula mchere wanu komanso momwe mumamvera.
- Lonjezerani zochita zanu zolimbitsa thupi.
- Lembani tsiku lonse la protein kamodzi pamlungu, monga mu Attack. Lachinayi limaonedwa ngati lachilendo. Koma izi ndi pakuzindikira kwanu.
- Zimaloledwa kusandutsa chakudya chimodzi kawiri pamlungu kukhala tchuthi chochepa ndikudziyikira wokoma.
- Yesetsani kupitiriza kudya chakudya chowotcha, chophika, kapena chotentha.
Zinthu Zololedwa
Nawu mndandanda wazinthu zomwe zitha kulowetsedwa pazosankha zanu pa Pinning siteji:
- masupuni atatu a uchi patsiku;
- oatmeal popanda glaze;
- zipatso ndi zipatso;
- nandolo, nyemba, mphodza, nyemba;
- mtedza;
- maolivi ndi maolivi;
- chimanga;
- pasitala wolimba wa tirigu;
- mitundu yonse ya mpunga;
- tirigu wa buckwheat;
- magawo angapo a mkate wamba.
Zinthu Zoletsedwa
Ndipo musaiwale kuti zakudya zotsatirazi ndizoletsedwa:
- pasitala wa tirigu wofewa;
- zophikira, zophika, maswiti;
- zipatso zina: mphesa, nthochi, nkhuyu.
Kukhazikika gawo
Kukhazikika, malinga ndi Mr. Ducan, mwina ndi gawo lofunikira kwambiri pazakudya. M'malo mwake, siyimodzi mwanjira imodzi, koma njira yamoyo. Kugwirizana ndi malamulo a gawo lachinayi sikudzangopulumutsa chiuno kuti zisabwerere mapaundi otayika, komanso kuthana ndi kagayidwe kake. Nthawi yochuluka bwanji yomwe mumapereka kumalamulo okhazikika, zochulukirapo ndipo mudzakhalabe okongola, ochepa thupi komanso athanzi.
Tiyeni tiwone malamulo a gawo lachinayi:
- Pitirizani kutsatira kagawidwe kakang'ono.
- Lolani kuti mupange "tchuthi cham'mimba" chaching'ono ndikudya chilichonse chomwe mukufuna. Koma zizikhala chakudya chimodzi masana osapitilira kawiri pamlungu.
- Tsatirani lamulo la protein kamodzi pa sabata. Lero liyenera kukhala ndi mbale zomwe zitha kudyedwa ku Attack
- Imwani madzi osachepera malita awiri patsiku, mugawire wogawana tsiku lonse.
- Tengani supuni ziwiri za fiber tsiku lililonse kuti muzidya bwino.
- Sunthani ndikuyenda kwambiri. Yambani kuthamanga kapena kulowa nawo masewera olimbitsa thupi.
- Yesetsani kuchepetsa kumwa mowa ndi chikonga. Kupatula apo ndi kapu ya vinyo wouma pa chakudya chamadzulo kapena pachakudya chamadzulo.
Menyu ya tsiku ndi tsiku yamagawo onse azakudya za a Ducan
Pansipa pali matebulo omwe ali ndi zitsanzo zam'magulu onse azakudya za Ducan. Musaope kusintha kapena kukonzanso zina momwe mungafunire - mbale zonse ndizosinthana.
Palibe mndandanda wokhazikika, popeza gawoli limatanthauza kuti kuyika zakumwa zomwe zimadyetsedwa mu gawo la Fixation, ndizochulukirapo.
Chonde dziwani kuti kapu ya msuzi kapena kefir imawerengedwa kuti ndi chakudya. Mumamwa nokha masana. Zabwino kwambiri ola lililonse.
Menyu pa Attack masiku asanu
Kuukira ndi nthawi yovuta kwambiri komanso yosatetezeka m'thupi. Pierre Dukan mwiniwake samalimbikitsa kwa masiku opitilira asanu. Ngati pazifukwa zina mukuona kuti simungakwanitse kufika pa tsiku lomwe mwakonzekera, musathamangire kukakumana, ingopitani ku gawo lotsatira. Mwanjira imeneyi mudzataya zochepa poyerekeza ndi kulemera komwe kwakonzedwa, koma kuyesayesa sikukhala kwachabe.
Menyu yamasiku 5 pagawoli la chakudya cha a Ducan:
| Tsiku loyamba | Tsiku lachiwiri | Tsiku lachitatu | Tsiku lachinayi | Tsiku lachisanu | |
| kadzutsa | omelet yokhala ndi nkhuku | skim tchizi | mazira awiri ofewa ndi chidutswa cha nkhuku yophika | kanyumba tchizi casserole (onani Chinsinsi pansipa) | mazira okazinga ndi zidutswa zingapo za nyama yamwana wang'ombe |
| nkhomaliro | mikate ya tchizi | chidutswa cha nkhuku ndi kapu ya kefir | kanyumba chonse tchizi | mumapezeka nsomba mumtsuko wa mandimu ndi basil ndi tsabola wakuda, wophikidwa mu uvuni | nyama ya nkhumba |
| chakudya chamadzulo | msuzi kuchokera ku mitundu yambiri ya nsomba | msuzi wa nkhuku wokhala ndi veal wonyezimira ndi zonunkhira | okroshka wopanda peyala (onani Chinsinsi pansipa) | msuzi wa msuzi wa nkhuku wokhala ndi mitundu ingapo ya nyama | Msuzi wa nsomba (onani Chinsinsi pansipa) |
| masana tiyi | nsomba yofiira mchere pang'ono ndi mazira angapo a zinziri | yophika nkhumba yophimbidwa ndi zonunkhira ndi viniga wosasa | Nsomba ya steak | ma cutlets otentha kuchokera ku nyama iliyonse osawonjezera mkate ndi / kapena anyezi | stewed kalulu ndi zonunkhira |
| chakudya chamadzulo | yogurt wamafuta ochepa | shrimp yophika | mafuta opanda mafuta okhala ndi vanila ndi zotsekemera | nyamayi yophika | mikate ya tchizi |
Mutha kutsitsa ndikusindikiza tebulo ndi menyu nthawi ya Attack potsatira ulalowu.
Menyu posinthana masiku asanu ndi limodzi
Pambuyo pa gawo lotopetsa la Attack, pomwe mutha kungodya mapuloteni, pamapeto pake mumakhala ndi mwayi wodziwitsa masamba ndi ndiwo zamasamba muzakudya zanu. Samalani kwambiri chifukwa mbatata, nyemba, chimanga, nthochi, zipatso zokoma kwambiri ndi zipatso ndizoletsedwabe (mphesa, yamatcheri, nkhuyu, zipatso zouma). Komanso, samalani mukamagwiritsa ntchito beets.
Menyu masiku 6 pagawo losinthana malinga ndi chakudya cha a Ducan:
| Tsiku loyamba | Tsiku lachiwiri | Tsiku lachitatu | Tsiku lachinayi | Tsiku lachisanu | Tsiku lachisanu ndi chimodzi | |
| kadzutsa | omelet wokhala ndi azungu anayi ndi ma yolks awiri ndi magawo awiri a mkate wambewu | okroshka wopanda peyala (onani Chinsinsi pansipa) | kanyumba kanyumba kochepa kwambiri kamene kali ndi zipatso | mazira okazinga ochokera m'mazira awiri ndi nyama yamwana wang'ombe | mchere wochepa mchere ndi tomato ndi letesi | kanyumba tchizi casserole (onani Chinsinsi pansipa) |
| nkhomaliro | tchizi ndi zidutswa za zipatso | nyamayi yophika | steamed minced nkhumba cutlets popanda kuwonjezera mkate ndi / kapena anyezi | skim tchizi | nyama yamwana wang'ombe ndi letesi | shrimp yophika |
| chakudya chamadzulo | msuzi wokhala ndi nyama zankhuku ndi masamba odulidwa | Msuzi wa nsomba (onani Chinsinsi pansipa) | msuzi wa nkhuku ndi zitsamba ndi ndiwo zamasamba + chidutswa cha bere lophika | khutu lopangidwa ndi mitundu ingapo ya nsomba | zokometsera msuzi msuzi ndi tomato, basil ndi zidutswa za nkhumba | Turkey meatballs ndi msuzi |
| masana tiyi | nkhumba zophikidwa mu zojambulazo ndi ndiwo zamasamba - zokutidwa | nyama yofiira nsomba | nthunzi zotentha zokhala ndi magawo a quince pakati | Zakudya zophika za nkhuku zonunkhira ndi kefir | nyama ya kalulu ndi saladi watsopano wa masamba | minced nkhumba cutlets ndi mazira owiritsa pakati |
| chakudya chamadzulo | nkhuku yophika yophika ndi msuzi wa kefir ndi adyo ndi zitsamba | Kagawo ka nkhukuti kothira mafuta mu kefir ndi zonunkhira | Nkhumba zophikidwa uvuni ndi tchizi wokhala ndi tomato watsopano | Zakudya Zam'madzi | veal yophika ndi masamba | mazira omelet okhala ndi mafuta ochepa |
Mutha kutsitsa ndikusindikiza tebulo ndi mndandanda wamasiku 6 mgawo la Alternation potsatira ulalowu.
Menyu pa Dock masiku asanu ndi awiri
Kuletsa ndi gawo lomwe aliyense amakonda mu chakudya cha a Ducan, chifukwa mutha kudya pafupifupi chakudya chilichonse kale. Kuwerengera kwa kalori ndikusunga mapuloteni tsiku lililonse lachisanu ndi chiwiri kumatsalira pazoletsa (mutha kugwiritsa ntchito mndandanda uliwonse patebulo kuti "uwononge"). Ndipo, zachidziwikire, pophika, ndibwino kuti musagwiritse ntchito mafuta mwachangu. Zina zonse zili pa nzeru zanu.
Menyu yamasiku asanu ndi awiri panthawi yophatikiza ya chakudya cha a Ducan:
| Tsiku loyamba | Tsiku lachiwiri | Tsiku lachitatu | Tsiku lachinayi | Tsiku lachisanu | Tsiku lachisanu ndi chimodzi | Tsiku lachisanu ndi chiwiri | |
| kadzutsa | oatmeal ndi mtedza, wothira yogurt | curd misa ndi zipatso zatsopano | mazira awiri ofewa, chotupitsa ndi mafuta ochepa ndi zitsamba, kefir | tsiku la mapuloteni | oatmeal ndi zipatso zouma ndi kapu ya madzi ofinya mwatsopano | saladi wa masamba ndi magawo angapo a mkate wambewu | omelet wokhala ndi bowa, tomato ndi zitsamba |
| nkhomaliro | kanyumba kochepa mafuta ndi zipatso | zipatso zilizonse za nyengo ndi zipatso | kanyumba tchizi casserole (onani Chinsinsi pansipa) | tsiku la mapuloteni | zipatso zilizonse za nyengo ndi zipatso | Nkhuku zouma zoumba ndi masamba | okroshka (onani Chinsinsi pansipa) |
| chakudya chamadzulo | anaphika mawere a nkhuku ndi masamba ndi mbatata | classic ratatouille (onani Chinsinsi pansipa) ndi nyama yankhumba | yophika mpunga wabulauni ndi zonunkhira, ma cutlets otentha ndi masamba | tsiku la mapuloteni | mbatata yosenda ndi nkhuku goulash | ma mussels ophikidwa mu uvuni pansi pa kapu ya tchizi ndi mpunga wophika, wowiritsa | nyama iliyonse yophika ndi mbatata ndi ndiwo zamasamba |
| masana tiyi | Saladi wachi Greek wokhala ndi magawo angapo a mkate wambewu | Msuzi wa nsomba ndi ndiwo zamasamba (onani Chinsinsi pansipa) ndi magawo angapo a mkate wambewu | Saladi wa Kaisara " | tsiku la mapuloteni | kanyumba tchizi ndi zitsamba ndi kirimu wowawasa | nsomba yofiira iliyonse yophikidwa pamtsamiro wa anyezi ndi zokongoletsa zamasamba okazinga | biringanya modzaza ndi minced nkhuku ndi bowa ndikuzaza ndi madzi a phwetekere |
| chakudya chamadzulo | okroshka (onani Chinsinsi pansipa) | omelet wokhala ndi mafuta ochepa komanso zitsamba | nsomba zophikidwa mu zojambulazo ndi zonunkhira komanso zokongoletsa zamasamba | tsiku la mapuloteni | saladi wa nyemba wobiriwira ndi nsomba (onani Chinsinsi pansipa) | nyama yamwana wang'ombe ndi saladi wa masamba | malo ogulitsa nsomba |
Mutha kutsitsa ndikusindikiza tebulo ndi mndandanda wamasiku 7 pagawo la Pinning potsatira ulalowu.
Maphikidwe achi Dukan
Timabweretsa maphikidwe angapo. Zambiri mwazo ndizapadziko lonse lapansi ndipo ndizoyenera pafupifupi magawo onse azakudya za a Ducan.
Chinsinsi nambala 1: okroshka
Zosakaniza:
- kefir yopanda mafuta popanda zonunkhira kapena ayran;
- nkhuku kapena turkey fillet;
- mazira zinziri;
- amadyera kulawa;
- peyala;
- mchere;
- tsabola.
Kukonzekera:
Wiritsani nyamayo. Wiritsani mazirawo ndi kuwasenda. Dulani mazira, nyama ndi peyala pamagulu ang'onoang'ono. Sambani ndi kuwaza zitsamba. Sakanizani zosakaniza zonse ndikutsanulira. Nyengo ndi mchere ndi tsabola. Dzazani ndi kefir kapena ayran.
Chotsatira chake, mudzapeza chakudya chokoma komanso chokoma, chomwe chili chabwino osati chilimwe chokha, komanso "kuukira".
Chinsinsi 2: msuzi wa nsomba
Zosakaniza:
- fillet ya nsomba iliyonse yowonda;
- theka la anyezi;
- ochepa a shrimp osenda;
- mchere;
- Tsamba la Bay;
- zitsamba zatsopano kulawa;
- nandolo zonse.
Kukonzekera:
Ikani nsomba, theka la anyezi ndi zonunkhira mu phula. Phimbani ndi madzi ndipo mubweretse ku chithupsa. Pezani kutentha ndi kutentha kwa mphindi khumi. Zimitsani kutentha, chotsani nsomba ndi msuzi. Patulani nsomba m'mafupa ndi ulusi. Phatikizani nsomba, msuzi, shrimp ndikubweretsa ku chithupsa. Onjezerani masamba obiriwira ndikuphika kwa mphindi 1-2.
Msuziwu ndiwofunikira pagawo loukiralo. Komabe, powonjezera nyemba zobiriwira ndi tsabola belu, mutha kuzifotokoza mosadukiza.
Chinsinsi nambala 3: kanyumba tchizi casserole
Zosakaniza:
- paketi ya kanyumba wopanda mafuta;
- mazira 4 oyera;
- 2 yolks;
- magawo atatu mwa magawo atatu a kefir opanda mafuta opanda zonunkhira;
- theka chikho cha oat chinangwa;
- zotsekemera kulawa;
- vanillin.
Kukonzekera:
Phatikizani zopangira zonse ndikumenya ndi chosakanizira mpaka chosalala. Ikani zonse papepala lokhala ndi zikopa ndikuyika mu uvuni wokonzedweratu mpaka madigiri 180. Kuphika kwa mphindi 40-50.
Ngati mwasankha kugwiritsa ntchito mbale iyi pa chiwembucho, ndiye kuti m'malo mwa yolks ndi azungu owonjezera.
Chinsinsi nambala 4: nyemba zobiriwira saladi ndi nsomba
Zosakaniza:
- nyemba zobiriwira zingapo;
- tsabola wachikaso wachikasu;
- Tomato 2-3 wapakatikati;
- letesi kapena kabichi waku China;
- sardines, zamzitini mumadzi awo, opanda mafuta;
- Mazira 2-3 zinziri;
- kefir yopanda mafuta popanda zonunkhira;
- supuni ya viniga wosasa.
Kukonzekera:
Wiritsani mazira, peel ndikudula wedges. Wiritsani nyemba m'madzi amchere kwa mphindi 5-6. Letisi kapena masamba achi kabichi achi China ndikudula masamba mwachisawawa. Sambani nsombazo ndikupaka ndi mphanda kuchotsa mafupa. Sakanizani kefir ndi viniga wosasa, mutha kuwonjezera mchere ndikuwonjezera zitsamba zatsopano kuti mulawe. Phatikizani zopangira zonse mu mbale ya saladi ndikuyambitsa.
Chinsinsicho chingagwiritsidwe ntchito pamagawo onse azakudya. Amatumikiridwa bwino atakhazikika.
Chinsinsi nambala 5: tingachipeze powerenga ratatouille
Zosakaniza:
- anyezi;
- biringanya wapakatikati;
- zukini wapakatikati;
- tsabola wamkulu wa belu;
- 2-3 sing'anga tomato;
- adyo;
- Zitsamba za Provencal;
- mafuta;
- madzi a mandimu;
- mchere;
- tsabola wofiira pansi.
Kukonzekera:
Sambani masamba. Dulani anyezi mu theka mphete, biringanya, courgette ndi tsabola mu cubes. Peel the tomato ndikudula wedges. Thirani anyezi ndi supuni ya mafuta. Ikani masamba otsalawo mu poto ndikuyimira moto wochepa kwa mphindi 10-15. Pitani adyo kudzera pa atolankhani. Onjezani cholizira adyo, zonunkhira, zitsamba ndi mchere pazamasamba, sakanizani bwino ndikuyimira kwa mphindi 3-5. Chotsani kutentha ndi kuthira madzi a mandimu pa mbale.
Chakudyachi ndi choyenera makamaka "kusinthana" ndi "kukonza". Mutha kuphika mu boiler wapawiri. Kuti muchite izi, muyenera kuyika masamba onse ndikukhazikitsa powerengetsera mphindi 30.
Zakudya za Ducan zili ndi zabwino zambiri komanso zoyipa zambiri, monga zakudya zina zilizonse zomanga mapuloteni. Mukamatsatira malangizo oyambilira ochokera kwa omwe adapanga ndipo simukupilira kuukira kwa masiku opitilira 3-5, mutha kuchepetsa kuwonongeka kwakuthupi kocheperako.
Ndipo musaiwale kumvera thupi lanu: kumva kuti simuli bwino ndichizindikiro chosatsutsika choti musokoneze chakudyacho!
