Yintoni iDukan Diet kwaye Yenziwa njani? Uluhlu lokutya kweDukan

Umxholo wenqaku

Yintoni ukutya kweDukan?
- Iiproteni

Ukutya kweDukan kukutya okuphuhliswe nguGqirha Pierre Dukan ukunciphisa umzimba kunye nokugcina ubunzima obulahlekileyo. Iqukethe izigaba ezi-4. Ukutya okudliwayo kunye namanqaku okunika ingqalelo kuyahluka kwinqanaba ngalinye. Nangona izigaba ezimbini zokuqala zenziwa ukunciphisa umzimba, izigaba ezimbini zokugqibela zenziwa ukugcina ubunzima.

Ingqiqo esisiseko yolu kutya isekusetyenzisweni kwefuthe leeproteni ezibhityileyo. I-carbohydrates encinci kakhulu idliwe ekutyeni. Umthamo weswekile ngu-zero. Eyona nto ibalulekileyo eyahlula ukutya kweDukan kwezinye izidlo kukuba akukho mda wokuthatha iiprotheyini.

yintoni ukutya kwaseducan — *Unokwenza njani ukutya kweDukan?*

Yintoni ukutya kweDukan?

Ukutya kweDukan kukutya okuneprotheyini eninzi, okune-carbohydrate ephantsi eyenziwe ngugqirha waseFransi kunye nesondlo sezondlo uPierre Dukan. Imikhwa yokutya yemibutho yabazingeli-abaqokeleli yamkelwa njengendlela yokutya. Ukutya kwendalo kufuneka kudliwe ekutyeni. Kufuneka kwenziwe umthambo.

Ukuze siqonde indlela yokulandela ukutya kweDukan, kufuneka sazi imisebenzi ye-macronutrients ezintathu kwisondlo:

iicarbohydrates

Iisiriyeli, isitatshi, iimveliso zomgubo, iziselo ezinxilisayo kunye nokutya okuneswekile ziqulethe izixa eziphezulu zecarbohydrates. Luhlobo lwesondlo oluye lwamiliselwa kwi-subconscious yethu ukususela ebuntwaneni ngenxa yezizathu ezifana neendleko eziphantsi kunye nokunika abantwana ukutya okune-carbohydrate okufana neswekile njengendlela yokuvuza. Ngenxa yokuba zimnandi, zithandwa ngabantu bazo zonke iindidi zobomi. Ekubeni baququzelela ukukhutshwa kwe-insulin, eyenza ukuveliswa kunye nokugcinwa kwamafutha kwi-metabolism, akunakuphepheka ukufumana ubunzima xa kusetyenziswe ngokugqithiseleyo.

amafutha

Xa ingatyiwa ngokuchanekileyo nangenyameko, amanqatha yenye yeengozi ezinkulu kwabo bafuna ukunciphisa umzimba. Amafutha aneekhalori ezininzi. Yetyiswa kancinane kuneswekile kwaye ikhawuleza kuneproteni. Musa ukucinga ngeeoli njengeoyile esetyenziswa ekuphekeni kuphela. Sikwafumana amafutha amaninzi kwisonka, iipastries, ukutya okunesitatshi kunye neesosi.

Iiproteni

Ukutya okutyebileyo kwiprotheyini yimveliso yezilwanyana. Iiprotheyini, ezenza isiseko sokutya kweDukan, kufuneka zikhethwe ukulahlekelwa kwesisindo ngenxa yeempawu zazo ezilandelayo.

Iiprotheyini zithatha ixesha elide ukwetyisa kunokunye ukutya.
Ikunceda uzive ugcwele ixesha elide.
Iiprotheni zinexabiso eliphantsi le-caloric.
Ilwa ne-edema kunye ne-blistering.
Iiprotheyini zandisa ukuchasana kwezinto eziphilayo.
Iiprotheyini zivumela ukwehla kobunzima ngaphandle kokulahleka kwemisipha kunye nokuncipha kwesikhumba.

Nangona kunjalo, iiprotheni zinemiba emibini engalunganga.

Ukutya okutyebileyo kwiprotheyini kunamaxabiso aphezulu.
Ukutya okutyebileyo kwiprotheyini kushiya enye inkunkuma efana ne-uric acid emzimbeni. Njengoko le nkunkuma iqokelelana, ibangela ukungonwabi. Kule nto, izintso kufuneka zisebenze. Amanzi nawo ayafuneka ukuze izintso zisebenze.

Sela amanzi amaninzi kwisidlo saseDukan. Amanzi ahlambulula umzimba kwaye aphucule iziphumo zokutya. Okukhona usela amanzi amaninzi, kokukhona kususwa ngokulula inkunkuma yokutya okutshisiweyo ngumzimba. Kufuneka usele ubuncinane iilitha ezi-2 zamanzi emini kwaye, ukuba kunokwenzeka, amanzi amaminerali kufuneka akhethwe.

Ngelixa ukwandisa amanzi kwi-Dukan yokutya, kuyimfuneko ukunciphisa ukusetyenziswa kwetyuwa. Ukutya okunetyuwa kubangela ukugcinwa kwamanzi kwizicubu zomzimba. Ukongeza, ityuwa inyusa umdla. Ukuba uyawunciphisa, umdla wakho wokutya uya kunqunyulwa.

Ukutya kweDukan kubandakanya izigaba ezine ezilandelelanayo. Amanqanaba okutya kweDukan ngala:

Ngokuqalisa ngokukhawuleza kwinqanaba lokuqala, uya kufumana inani elikhuthazayo lokulahlekelwa kwesisindo.
Inqanaba lesibini liquka inkqubo yokulahleka kwesisindo esiqhelekileyo esikuvumela ukuba ulahlekelwe ubunzima obujoliswe kuyo.
Inqanaba lesithathu yinkqubo yokuzinzisa ubunzima ebalwa njengeentsuku ezili-10 ngesisindo esilahlekileyo.
Inqanaba lesine lenziwa ukuqinisekisa ukuba ubunzima bugcinwa ubomi bonke.

Dukan Diet Amanqanaba

1) Ixesha lokuhlaselwa

Unokusebenzisa isigaba sokuhlaselwa phakathi kwe-1 kunye neentsuku ze-10. Inani leentsuku ezicetyiswayo yi-5. Ngokuxhomekeke kwinani leekhilos uya kulahlekelwa, ungaya ukuya kwiintsuku ezili-10. Ubudala bakho kunye nenani lokutya okwenzileyo ngaphambi kokutshintsha ubungakanani bobunzima obuya kulahlekelwa ngeli xesha. Ngeli xesha, ungadla ngaphandle kokukhathazeka malunga nexesha okanye imida yesahlulo. Ngaphandle kokuba usebenzisa iprotheni ecocekileyo kuphela. Zeziphi ezi proteni zinyulu?

Iimveliso zobisi ezingenamafutha
inyama ebhityileyo
intlanzi kunye nokutya kwaselwandle
offal
iqanda

I-oat bran iyimfuneko kweli xesha kunye namanye amaxesha kunye ne-carbohydrate kuphela evumelekileyo ngexesha lokutya. Isixa se-oat bran esivunyelwe emini ngexesha lokuhlaselwa yi-1,5 tablespoons. Ukongeza, musa ukulibala ukusela ubuncinane iilitha ezi-2 zamanzi ngosuku ukususa uric acid emzimbeni.

2) Ixesha lokuhamba ngenqanawa

Ixesha elingakanani eli xesha, eliya kukukhupha amanqatha akho, liya kuhlala lixhomekeke kubungakanani bobunzima ofuna ukuphulukana. Eli xesha liqukethe iiprotheyini kunye nemifuno. Unokwenza iprotheni yosuku olu-1 + iprotheni yosuku lwe-1 okanye iprotheni yeentsuku ezi-5 + iprotheni yeentsuku ezi-5. Into ebalulekileyo kukuba ungadli imifuno yodwa ngeli xesha.

Kufuneka kubekho iiprotheyini kunye nemifuno. Njengokutya iyogathi ngeembotyi eziluhlaza... Imifuno onokuyitya kunye neprotheyini ngeli xesha yile:

iitumato
Netyhukhamba
isipinatshi
Radish
lettuce
leek
Iimbotyi eziluhlaza
Ikhaphetshu
Isileri
mushroom
seqanda
pepper
Ithanga
iminqathe

imifuno engavumelekanga

amazambane
Mısır
Bezelye
Ii-ertyisi
Ingqolowa

Ngethuba lexesha lekhosi, awukwazi ukunciphisa umzimba ngokukhawuleza njengoko ngexesha lokuhlaselwa. Ngeli xesha, uya kulahlekelwa umyinge we-kilo ye-1 ngeveki. Umthamo we-oat bran omele uyisebenzise ngexesha lokuhamba ngenqanawa yi-2 tablespoons. Qhubeka usela iilitha ezi-2 zamanzi.

3) Ukomeleza iXesha

Amaxesha okuhlaselwa kunye nokuhamba ngenqanawa yayizizigaba zokunciphisa umzimba. Amaxesha amabini alandelayo ajolise ekugcineni ubunzima obulahlekileyo. Eli lixesha apho ubunzima olahlekelwayo buhlala buhleli kwaye umzimba wakho uqhelana nobunzima. Kuthatha ixesha elingakanani kuxhomekeke kubunzima obulahlekileyo. Kuthatha iintsuku ezili-1 ukulahlekelwa ikhilogram enye, ngoko ke umntu olahlekelwa yi-10 kilos uya kuqinisa iintsuku eziyi-10.

Ngeli xesha, ukongeza kwimifuno kunye neprotheni, ukutya okulandelayo kuya kongezwa kuluhlu:

Igusha kunye negusha
imidumba
I-Fatty Cheese
Iinkonzo ezimbalwa zeziqhamo

Yintoni iGarcinia Cambogia, Ngaba Iyancipha Ubunzima? Iingenelo kunye neeNgozi

Uthintelwe ekuphatheni isitatshi kanye ngeveki. Ungasebenzisa oku nakwesiphi na isidlo sosuku. Ithuba elihle kwabo baye balangazelela isilayi sekhekhe okanye itshokolethi ixesha elide. Owu, musa ukubaxa!

Ngeli xesha, kufuneka ube nosuku lweprotheni kanye ngeveki. Unokukhetha usuku, kodwa ngokutsho kukaPierre Dukan, uLwesine lolona suku lufanelekileyo. Qhubeka namacephe amabini e-oat bran...

Ukuba ucinga ukuba "ndifikelele usukelo lwam nangona kunjalo, ndalahlekelwa ubunzima bam", uya kukhohliswa. Ungaphoswa leli xesha. Ngaphandle koko, ubunzima olahlekelwayo buza kubuya ngokukhawuleza.

4)Ixesha loKhuselo

Eli xesha liya kuqhubeka kubo bonke ubomi. Akukho mda okanye ixesha. Injongo asikokutyeba. Ngeli xesha, utya kwaye usele njengoko unqwenela iintsuku ezi-6 ngeveki, kwaye utye iprotheni ngosuku olunye kuphela.

Isibonelelo sakho se-oat bran sinyuka ukuya kumacephe ama-3. Ukuba wenza imidlalo ngeli xesha, uya kuncipha ngokukhawuleza kwaye ufumane umzimba oqinileyo. Umdlalo ocetyiswayo ngexesha leDukan uhamba, kwaye inani lexesha lexesha ngalinye lahlukile.

Ixesha lohlaselo: Imizuzu ye20
Ixesha lokuhamba ngenqanawa: Imizuzu ye30
Ixesha lokomeleza: Imizuzu ye25
Ixesha lokhuseleko: Imizuzu ye20

UPierre Dukan ucebisa ukuba wenze uvavanyo aluphuhlisileyo phambi kokuba uqalise ukutya. Ngenxa yolu vavanyo, imephu yokutya yenziwe malunga nokuba kufuneka ulahlekelwe nini kwaye ungakanani ubunzima bokutya.

Ukuba uthetha isiFrentshi, unokuthatha uvavanyo kwiwebhusayithi esemthethweni kaDukan. "Kukwakho iisayithi ezibonelela ngale nkonzo ngesiTurkey."Yenza uvavanyo lweDukan ngesiTurkeyUngayifumana ngokukhangela ".

Uluhlu lokuThenga lweDukan Diet

Njengoko uPierre Dukan watshoyo, iiproteni kukutya okunexabiso eliphezulu. Ngeliphandle, abo baya kulandela oku kutya kufuneka babele ibhajethi ethile. Ngokweempawu zexesha ngalinye kunye nemikhwa yezondlo zoluntu lwaseTurkey, sagqiba ukutya okufuneka kube kwiifriji zabo baya kulandela ukutya kweDukan kwaye balungiselele uluhlu lokuthenga.

Ixesha loHlaselo

i-oat bran
Ubisi oluncitshisiweyo
Iyogathi engasebenziyo
inyama yenkukhu
umlenze weTurkey
I-Tenderloin
Itshizi ye-curd
ukutya isiselo esithambileyo
isoda
iqanda
Umlenze wenkukhu
inyama ebhityileyo
ityhuna ekhanyayo
Iparsley
ukukhanya labneh
anyanisi
i-kefir elula

Ixesha lokuhamba ngenqanawa (ukongeza kwixesha lokuhlasela)

isipinatshi
iminqathe
lettuce
Isileri
cauliflower
pepper
seqanda
iitumato
Netyhukhamba
Iimbotyi eziluhlaza
broccoli
Ikhaphetshu

Ixesha leBuff (ukongeza kumaxesha okuhlasela kunye nokuhamba ngenqanawa)

Iziqhamo ngaphandle kwebhanana, iidiliya kunye namacheri
isonka esipheleleyo
I-Fatty Cheese
umlenze wegusha
irayisi
amazambane
Ilentile
uflawa wombona

Uyenza njani iDukan Diet?

Uluhlu lokutya kweDukan-ixesha lokuhlaselwa

kwasekuseni

Ikofu okanye iti engenaswekile
I-200 grams yetshizi emhlophe
Iqanda eli-1 elibilisiwe okanye i-oat bran breadcrumbs

Phakathi kwe-10:00 kunye ne-11:00 (xa kufuneka)

Isitya se-1 se-yogurt okanye i-100 grams yetshizi

Isidlo sasemini

Inkukhu eqhotsiweyo enesiqingatha
Isitya se-1 se-yogurt okanye i-200 grams yetshizi emhlophe
1 isilayi se-salmon

16:00 (xa kufuneka)

Isitya se-yoghurt okanye i-1 isilayi se-turkey

Isidlo sangokuhlwa

isalmon eyosiweyo
I-Steak ngeviniga ye-sauce
I-200 grams yetshizi emhlophe

Uluhlu lokutya kweDukan - ixesha lokuhamba ngenqanawa

kwasekuseni

Ikofu okanye iti engenaswekile
I-200 grams ye-feta cheese okanye i-1 isitya se-yogurt
Iqanda eli-1 elibilisiwe okanye i-oat bran breadcrumbs

Phakathi kwe-10:00 kunye ne-11:00 (xa kufuneka)

Isitya esi-1 seyogathi okanye i-100g yetshizi

Isidlo sasemini

Isaladi ye-tuna
Ikhaphetshu
I-1 oat bran breadcrumbs

16:00 (xa kufuneka)

1 isitya se-yogurt okanye i-1 isilayi se-turkey

Isidlo sangokuhlwa

Iminqathe isuphu zucchini
ISuphu yesipinatshi yamakhowa
isalmon ehlanjululwayo

Ukutya kweDukan kunye neMidlalo

Ukungabikho kokuzivocavoca okanye imidlalo yingxaki eqhelekileyo kuluntu lwethu. Ngelixa izinto ezintsha eziqanjiweyo zigcina ixesha, zikwanciphisa umgudu womzimba. Oku kubuyela ebantwini njengoxinzelelo kunye nokuzuza ubunzima. Dukan; Ungena kumbandela wezemidlalo ngale mibuzo mibini ilandelayo.

1)Ingaba imithambo ikwenza wehle emzimbeni?

2) Ngaba umthambo unceda ukugcina ubunzima emva kokulahlekelwa ubunzima?

Impendulo kuyo yomibini le mibuzo nguewe. Ukuzilolonga kwenza ukuba unciphise umzimba. Xa sicinga ngento ethile okanye sifumana isisombululo kwingxaki, inani leekhalori ezitshisiweyo landa. Xa uphakamisa ingalo yakho, utshisa iikhalori; xa uphakamisa iingalo zombini, ilahleko yakho iphindwe kabini. Yonke into oyenzayo itshisa iikhalori.

Kubantu abaninzi, ukwenza umthambo kungumsebenzi onzima. Asiyonto ngaphandle komthwalo nokudinwa. Nangona kunjalo, umthambo kufuneka ube ngoyena mhlobo wabo bafuna ukunciphisa umzimba. Zama ukutshintsha indlela ojonga ngayo umthambo. Umthambo uyalitshintsha icala lomzabalazo wakho wobunzima. Yandisa kakhulu umphumo wokutya. Okukhona usebenza ngelixa usenza ukutya, kokukhona unciphisa umzimba.

Ukwenza umthambo kuzisa uyolo. Xa ufudumeza izihlunu zakho kwaye wenze umthambo owaneleyo, i-endorphins, eveliswa kwinkqubo ye-nervous kwaye inika uvuyo, ifihliwe. Emva kokuba umzimba ufikelele kwinqanaba lokuvelisa i-endorphins, ingxaki yakho yobunzima ayiyi kuhlala ixesha elide.

Ngokungafaniyo nokutya, ukwenza umthambo kunciphisa ubunzima ngaphandle kokuphuhlisa ukuxhathisa. Okukhona utya kakhulu, kokukhona ukhuselwa ngakumbi kwizidlo. Oku kuxhathisa kuthetha ukuba ukwehla kobunzima kuyacotha kwaye utyhafe kwaye umngcipheko wokungaphumeleli uyanda. Noko ke, ngoxa umzimba wakho usiba namandla okuxhathisa ukutya, awulungiselelwanga ukuba utshise ii<em>calories ngokwenza umthambo.

Ngokutsho kukaDukan, owona msebenzi ubalulekileyo womzimba kukuhamba. Phakathi kwezinto ezenziwa ngabantu hamba Yeyona yendalo kwaye ilula. Ivula imisipha emininzi ngexesha elinye. Njengoko kukhankanyiwe ngasentla, amaxesha amancinci okuhamba ngexesha leDukan ngala:

Ixesha lohlaselo: Imizuzu ye20
Ixesha lokuhamba ngenqanawa: Imizuzu ye30
Ixesha lokomeleza: Imizuzu ye25
Ixesha lokhuseleko: Imizuzu ye20

Ayilohambo olufuna ubungcali, ingekuko nokuhamba njengokuhambahamba kudederhu lweevenkile. Kufuneka ube nohambo oludlamkileyo nolukhawulezayo olukwenza ucinge ukuba awunaxesha lokuchitha.

Ngaba iDukan Diet ikunceda ukuba unciphise umzimba?

Akukho uphando oluninzi malunga nokutya kweDukan. Izifundo ezininzi zibonisa ukuba ezinye iiprotheyini eziphezulu, ukutya okune-carb ephantsi kuneenzuzo ezinkulu zokunciphisa umzimba.

Yintoni Iswekile Elula, Yintoni, Yintoni Eyingozi?

Kodwa ukutya kwe-Dukan kuyahluka kwizidlo ezininzi ezineprotheyini ephezulu kuba zithintela zombini iicarbohydrates kunye namafutha. Yiprotheyini ephezulu, i-carbohydrate ephantsi kunye nokutya okunamafutha aphantsi. Ngokukodwa kwinqanaba lokuqala, akukho ukutya kwefiber kudliwe ngaphandle kwe-oat bran.

Iinzuzo zeDukan Diet

Ubunzima bulahlekile ngokukhawuleza kwaye oku kuyakhuthaza kakhulu.
Ukutya akufuneki kubekwe esikalini.
Akukho mfuneko yokubala iikhalori.
Imithetho engqongqo inokuthetha ukuba ukutya kusebenza kakhulu.
Ukukhetha okulinganiselweyo kunokwenza ukucwangciswa kokutya kube lula.
Isempilweni kuba ayityi ukutya okucolisisiweyo, okucutshungulweyo, okunamafutha kunye neswekile.
Utywala abuvumelekanga.
Ukuthathwa kwamafutha kunye netyuwa kuncinci kakhulu.

Iingozi zeDukan Diet

Ukutshintsha ukusuka ekutshiseni iicarbohydrate ukuya kumafutha avuthayo, umoya omdakaI-Suna ivelisa ii-ketones ezinokukhokelela emlonyeni owomileyo, ukudinwa, intloko ebuhlungu, isicaphucaphu, ukuphuthelwa kunye nokudinwa.
Ngethuba lesigaba sokuhlaselwa, abantu banokuziva bediniwe kangangokuba imisebenzi enzima kufuneka igwenywe ngokupheleleyo ngeli nqanaba, uDkt.Dukan uncoma.
Ukuhlala kude nazo zonke iicarbohydrate ngaphandle kwe-oat bran kunokubangela ukuqunjelwa.
Ekuhambeni kwexesha, ukungabikho kwengqolowa, iziqhamo kunye nemifuno kunokukhokelela ekunqongopheni kwezondlo kunye nokungabikho kwe-antioxidants ehambelana neengxaki ezivela kumhlaza kunye nokuhlaselwa yintliziyo ukuya ekugugeni kwangaphambi kwexesha.
Abanye abaphandi bacinga ukuba iprotheni ephezulu kakhulu ikhokelela kwiingxaki zezintso kunye nobuthathaka bamathambo.
Akukho bhetyebhetye ekutyeni, okubangela ukuba kube monotonous kwaye abantu abaninzi banikezela.
Ukutya okuneprotheyini eninzi kubiza kakhulu kunecarbohydrates, iziqhamo kunye nemifuno.
Ukutya, i-cholesterol ephezulu, ukuphazamiseka kokutya, lungile Ayifanelekanga kubantu abanesifo okanye isifo sezintso.

Dukan Diet Recipes

(Ngohlaselo kunye neXesha lokuHamba)

Kweli candelo, iindlela zokupheka ezilula ezinokuthi abo baseDukan basebenzise ngexesha lokuhlaselwa kunye nezigaba zokuhamba ngenqanawa. Ungasebenzisa iindlela zokupheka eziluncedo kakhulu zeDukan ngexesha lenkqubo yokutya.

Iresiphi yesonka saseDukan

(kumaxesha okuhlasela kunye nokuhamba ngenqanawa)

izinto

Iipunipoli ezi-3 ze-oat bran
3 isipuni seyogathi
isiqingatha seglasi yobisi
amaqanda ama-1
1 ipakethe yokubhaka powder

Kwenziwa njani?

Hlanganisa zonke izithako ngaphandle kwe powder yokubhaka. Linda imizuzu emithandathu okanye esixhenxe.
Yongeza i powder yokubhaka ekugqibeleni, yixube, uthele kwisitya kwaye uyibeke ehovini ngaphandle kokulinda.
Sebenzisa isitya sokubhaka esingangentonga esingatshiyo.
Isonka esenziwe ngesi sithako sisithuba seentsuku ze-1,5 zexesha lokuhamba kunye neentsuku ezi-2 kwixesha lokuhlaselwa.

Iresiphi yeDukan Crepe

(kumaxesha okuhlasela kunye nokuhamba ngenqanawa)

izinto

isiqingatha seglasi yobisi
amaqanda ama-1
I-Oat bran (i-1,5 iipuniponi zexesha lokuhlaselwa kunye neepunipopu ezi-2 zexesha)

Kwenziwa njani?

Whisk zonke izithako. Lindela imizuzu emihlanu okanye emithandathu ukuba i-oat bran idumbe.
Yongeza amaconsi ambalwa eoli yeoli phantsi kwepani kwaye uyihlambe nge-napkin.
Pheka njenge-omelet.

Iipancakes ze-Oat Bran

(ngexesha lokuhlasela)

izinto

I-1 kunye nesiqingatha sesipuni se-oat bran
I-1 kunye nesiqingatha sesipuni seshizi
Iqanda

Kwenziwa njani?

Beka zonke izithako kwisitya kunye ne-whisk.
Emva kokuxuba ngokucokisekileyo, faka ioli kwi-pan engapheliyo.
Thela umxube epanini kwaye upheke imizuzu emibini okanye emithathu kwicala ngalinye.

Dukan Omelet Recipe

(kumaxesha okuhlasela kunye nokuhamba ngenqanawa)

izinto

Iqanda eli-2 elimhlophe
1 isipuni sobisi olungumgubo
Ungasebenzisa naziphi na iziqholo ozifunayo kwaye wongeze iparsley.

Kwenziwa njani?

Whisk ngokukhawuleza nangokucokisekileyo njengoko umgubo wobisi kunye namaqanda amhlophe anganyibiliki lula. Yongeza iziqholo njengoko ufuna.
Faka ioli kwipani yomlilo kwaye usasaze ioli epanini nge-napkin. Ngoko uya kunciphisa inani lamafutha
Bhaka de ibe amaqamza. Iresiphi eyanelisayo.

Amaqanda agalelweyo

(ngexesha lokuhlasela)

izinto

amaqanda ama-3
Iparsley
I-feta cheese engenamafutha

Kwenziwa njani?

Bilisa amaqanda ama-3 ukuze ahlale e-apricot ngaphakathi. Yinqumle kwisiqingatha kwaye ususe ngokucophelela ii-yolks.
Gcoba izithungu zeqanda ozisusileyo, uzixube neparsley kunye noshizi, kwaye uzibeke kwindawo engaphakathi kweqanda elimhlophe, njengendunduma. Brown umphezulu kancinci usebenzisa i-grill feature ye-oven.
Ncedisa ihonjiswe ngepepile.

I-Omelet yemifuno

(ngexesha lokuhamba ngenqanawa)

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amaqanda ama-4
I-¼ yekomityi yesonka samasi
Iipunipoli ezi-2 eziqoshiwe
amagqabi amatsha esipinatshi
mushroom

Kwenziwa njani?

Beka i-anyanisi eqoshiwe, amakhowa kunye nesipinashi kwi-pan yokucoca apho ushushu ioli kunye nefry imizuzu eyi-10.
Xuba amaqanda kunye noshizi kwisitya.
Thela umxube weqanda kwimifuno epanini kwaye ulinde iqanda ukupheka.

Isuphu ngeChicken Broth

(ngexesha lokuhlasela)

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1 isifuba esikhulu senkukhu
iqanda elinye lomthubi
1 ikomityi yeyogathi
Iipuniponi enye okanye ezimbini ze-oat bran

Kwenziwa njani?

Bilisa amabele enkukhu, ususe ulusu. Gcoba inyama ephekiweyo kwaye uyifake kumhluzi wenkukhu.
Whisk iyogathi, umthubi weqanda kunye nejusi yelamuni.
Yongeza umhluzi wenkukhu kancinci kancinci kwaye uvuselele ukufudumeza isinongo. Emva koko yongeza i-seasoning kumhluzi wenkukhu ngokukhawuleza kwaye uvuselele.
Ukuba ufuna ukuba ube nokuqina okuqinileyo, unokongeza i-tablespoons enye okanye ezimbini ze-oat bran ngelixa ulungiselela ukugqoka.
Bilisa elinye ixesha. Unokukhonza kunye nepepper emnyama.

I-Bechamel sauce

(ngexesha lokuhamba ngenqanawa)

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Iipunipoli ezi-2 ze-oat bran
1 ithisipuni yomgubo wengqolowa
1 ikomityi yobisi
I-50-100 grams ye-fat-free okanye i-fat-fat cheese
I-1 tablespoons yeoli yeoli

Kwenziwa njani?

Umgubo wengqolowa ococekileyo kunye ne-oat bran kwi-spoon yeoli.
Yongeza ubisi kwaye upheke ngokuvuselela. Ukuba ukuhambelana kunzima, yongeza olunye ubisi. Yongeza amaqhekeza etshizi xa uza kuyikhupha esitovini.
Ungayilungisa inyama yakho okanye imifuno kunye nale sauce egalelwe kubo.

Yintoni iSchistosomiasis, Ibangela, Inyangwa Njani?

Inkukhu kunye neBechamel Sauce

(ngexesha lokuhamba ngenqanawa)

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Isiqingatha sekhilogram yegubu
1 i-tomato grate

Kwenziwa njani?

Qhotsa iinkukhu ezingenasikhumba epanini ngeoli yazo kwaye uzibeke kwi-tray yokubhaka.
Unokongeza itumato egayiweyo ngaphezulu ukwenzela ukuhambelana okuthambileyo.
Lungiselela i-béchamel sauce ngokweresiphi engentla. Galela i-bechamel sauce phezu kwenkukhu. Beka itshizi egayiweyo phezulu kwaye uyibeke kwi-oveni.
Xa umphezulu umdaka kancinci, yisuse kwi-oven.

Karnıyarık

(ngexesha lokuhamba ngenqanawa)

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3 ii-eggplants ezigcadiweyo
I-200 grams yenkomo yenkomo ebhityileyo
1 iitumato
1 itswele
I-teaspoon ye-tomato intlama
ipelepele eluhlaza

Kwenziwa njani?

Kancinci i-anyanisi kunye nenyama egayiweyo. Yongeza itumato enqunqiweyo kwaye uyisuse esitovini xa ifunxa amanye amanzi ayo.
Vula ngokucokisekileyo ii-cores ze-eggplants ezigayiweyo kwaye ulungiselele indawo yokuzaliswa.
Beka inyama egayiweyo ngaphakathi kwee-eggplants. Uhombise ngepepile.
Nciba i-teaspoon ye-tomato paste kwi-1 iglasi yamanzi kwaye uwagalele phezu kwe-eggplants oyibeka embizeni.
Pheka ngobushushu obuphantsi.
Unokuyibhaka kwi-oven ukuba uyafuna, kodwa khumbula ukuba ii-eggplants ezigcadiweyo zinokoma.

Meatballs Juicy

(amaxesha okuhlasela kunye nokuhamba ngenqanawa)

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Kwiibhola zenyama;

I-250 grams yenkomo yenkomo ebhityileyo
1 amaqanda abamhlophe
1 isipuni se-oat bran
Ityuwa kunye neziqholo njengoko uthanda

Ngesinxibo sakhe;

1 ikomityi nonfat iyogathi
1 iqanda lomthubi
Ijusi yesiqingatha selamuni

Kwenziwa njani?

Gcoba iibhola zenyama kunye nezithako ze-meatball kwaye uzibumbe zibe ziibhola ezincinci.
Gcoba izithako zokugqoka kwaye ulungiselele ukugqoka. Xuba esi sinongo kunye namanzi kwaye ubilise ngelixa uxuba.
Yongeza i-meatballs emanzini abilayo kwaye upheke. Yongeza ityuwa kunye nepepper ngokokuthanda kwakho.

I-Anchovy ekhanyayo

(ngexesha lokuhlasela kunye nokuhamba ngenqanawa)

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Isiqingatha sekhilo ye-anchovies
1 lemon
ityuwa

Kwenziwa njani?

Indlela yokupheka i-anchovies epanini ayifanelekanga kwi-Dukan Diet. Kungenxa yoko le recipe ilungile ukwenza i-anchovies ibe lula kwaye ifanele ukutya.

Beka amanzi embizeni ukuze abile kwaye wongeze ityuwa. Phosa i-anchovies emanzini abilayo, gubungela imbiza kwaye upheke.
Ii-anchovies ziya kupheka ngokukhawuleza, ngoko zihlolisise rhoqo. Beka i-anchovies kwi-strainer kwi-plate, ityuwa kunye nemon ngokutsho kwakho.

eColeslaw

(ngexesha lokuhamba ngenqanawa)

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Ikhaphetshu emhlophe
ikhaphetshu emfusa
1 iminqathe
1 itswele
Iviniga
Ijusi yelamuni
I-1 tablespoons yeoli yeoli

Kwenziwa njani?

Gcoba i-anyanisi encinci kwioli yeoli.
Yongeza ikhaphetshu emhlophe ecolekileyo, ikhaphetshu emfusa kunye nekherothi egayiweyo kwitswele kwaye udibanise.
Ukuba ucinga ukuba ziqhotyiswe kancinane, gubungela ipani kwaye uzivumele zithambe.
Xa ipholile, ungalungisa i-sauce ngecephe leviniga kunye nejusi ye-lemon enye kwaye uyikhonze.

Isipinatshi esibhakiweyo

(ngexesha lokuhamba ngenqanawa)

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250 grams ye curd
1 iglasi ye yogurt
amaqanda ama-3
Isiqingatha sekhilogram yesipinatshi
I-1 tablespoons yeoli yeoli
I-anyanisi eyi-1 okanye ama-sprigs ambalwa e-anyanisi entwasahlobo
Iipunipoli ezi-4 ze-oat bran
1 ipakethe yokubhaka powder

Kwenziwa njani?

Gweba i-anyanisi kunye nesipinatshi kwaye udibanise.
Whisk iyogathi, iqanda, i-oat bran kunye ne-curd kwisitya esahlukileyo.
Yongeza imifuno kwaye udibanise. Yongeza i powder yokubhaka kwaye udibanise ezinye.
Gcoba i-tray ngepunipoon yeoli yeoli, susa ukugqithisa nge-napkin. Bhaka kwi-oven kwii-degrees ezingama-200 kude kube lula.

Iipancakes zeZucchini

(ngexesha lokuhamba ngenqanawa)

izinto

2 zucchini
4 i-anyanisi entwasahlobo
Isiqingatha se-dill kunye neparsley
Amagqabi ambalwa e-mint entsha
amaqanda ama-2
Iipunipoli ezi-2 ze-oat bran
1 ithisipuni yesoda yokubhaka

Kwenziwa njani?

Thela ityuwa kwi-zucchini egayiweyo kwaye uvumele ukuba bakhulule amanzi abo. Gcina i-zucchini ekhanyiweyo i-grates ecaleni kwaye uqhubeke ukhupha amanzi aqhubeka eqokelela.
Yenza oku malunga nezihlandlo ezintathu okanye ezine. Amanzi amancinci asele, i-tastier i-hash browns iya kuba.
Gweba ezinye izithako zibe ngamaqhekeza amancinci kwaye udibanise.
Yigalele icephe ngecephe kucwecwe olucekethekileyo kwitreyi eqatywe ngephepha lokubhaka.
Bhaka kwi-oven kwii-degrees ezingama-200. Khonza ngeyogathi.

Iresiphi yekeyiki emanzi

(ngexesha lokuhlasela kunye nokuhamba ngenqanawa)

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Amaqanda ama-2 + amaqanda ama-2 amhlophe
Amacephe ama-5 okanye ama-6 e-sweetener
Iipunipoli ezi-8 ze-oat bran
1 ikomityi yobisi
2 iisupuni zepuni zecocoa
1 ipakethe ye-vanilla kunye nepakethe ye powder yokubhaka

Kwenziwa njani?

Whisk zonke izithako ngaphandle kobisi. Yongeza ubisi ekugqibeleni.
Thela kwi-mold ye-cake engenakunqanda kwaye ubhaka kwi-oven eshushu ngaphambili kwi-160-170 degrees.

Yesiraphu;

I-1 kunye nesiqingatha sekomityi yobisi lwe-skim
2 iicephe ze-sweetener
1 iisupuni zepuni zecocoa

Xuba zonke izithako kakuhle. Yigalele phezu kwekeyiki eshushu ephuma kwi-oven. Ukuba ifunxa ubisi okanye ukuba uthanda umanzi, yilungiselele kwakhona ngomxube ofanayo kwaye ugalele.

Xa yenziwe kule milinganiselo, ijika malunga ne-16 yezikwere. Izilayi ze-2 zilingana ne-spoon ye-oats.

Iresiphi yePudding yeVanila

(ngexesha lokuhamba ngenqanawa)

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