Kuyini Ukudla kweDukan futhi Kwenziwa Kanjani? Uhlu Lokudla kweDukan

Okuqukethwe kwe-athikili

Kuyini ukudla kwe-Dukan?
- Amaprotheni

I-Dukan Diet iwukudla okwakhiwa nguDokotela Pierre Dukan ukunciphisa isisindo nokugcina isisindo esilahlekile. Iqukethe izigaba ezi-4. Ukudla okufanele kudliwe namaphuzu azocatshangelwa esigabeni ngasinye kuyehluka. Izigaba ezimbili zokuqala zenziwa ukunciphisa umzimba, kuyilapho izigaba ezimbili zokugcina zenziwa ukugcina isisindo.

Umqondo oyisisekelo walokhu kudla usekusetshenzisweni komphumela obuthakathaka wamaprotheni. Ama-carbohydrate alinganiselwe kakhulu asetshenziswa ekudleni. Inani likashukela linguziro. Isici esibaluleke kakhulu esihlukanisa ukudla kwe-Dukan kwezinye izidlo ukuthi akukho mkhawulo wokudla amaprotheni.

kuyini ukudla kwaseducan — *Ungayenza kanjani i-Dukan Diet?*

Kuyini ukudla kwe-Dukan?

Ukudla kwe-Dukan ukudla okunamaprotheni amaningi, okuphansi kwe-carbohydrate eyakhiwe udokotela waseFrance kanye nesazi sokudla okunempilo uPierre Dukan. Kulokhu kudla, izitayela zokudla zemiphakathi yabazingeli zamukelwa njengendlela. Ukudla kwemvelo kufanele kudliwe ekudleni. Ukuzivocavoca kufanele kwenziwe.

Ukuze uqonde ukuthi ungakwenza kanjani ukudla kwe-Dukan, sidinga ukwazi imisebenzi yama-macronutrients amathathu ekudleni:

ama-carbohydrate

Okusanhlamvu, isitashi, imikhiqizo yokubhaka, iziphuzo ezidakayo, ukudla okunoshukela kuqukethe inani eliphezulu lama-carbohydrate. Kuwuhlobo lokudla okunomsoco olugxiliswe ekungazini kwethu kusukela ebuntwaneni, ngenxa yezizathu ezifana nezindleko eziphansi kanye nokunikeza izingane ukudla okunama-carbohydrate njengoshukela njengendlela yomvuzo. Ngenxa yokunambitheka kwawo okumnandi, athandwa abantu abavela kuzo zonke izizinda zokuphila. Akunakugwenywa ukuzuza isisindo uma kusetshenziswe ngokweqile, njengoba benza lula ukugcinwa kwe-insulin, ehlinzeka ngokukhiqizwa nokugcinwa kwamafutha ku-metabolism.

amafutha

Uma engadliwe ngendlela efanele nangokucophelela, amafutha angenye yezingozi ezinkulu kulabo abafuna ukunciphisa umzimba. Amafutha anama-kilojoule amaningi. Igaywa kancane kunoshukela futhi ishesha kunamaprotheni. Ungacabangi ngamafutha njengamafutha okupheka nje. Siphinde sithole amafutha amaningi esinkwa, amakhekhe, ukudla okunesitashi namasoso.

Amaprotheni

Ukudla okunothe kakhulu ngamaprotheni yimikhiqizo yezilwane. Amaprotheni, akha isisekelo sokudla kwe-Dukan, kufanele akhethwe ukulahlekelwa isisindo ngenxa yezici zawo ezilandelayo.

Amaprotheni athatha isikhathi eside ukugaya kunokunye ukudla.
Kukusiza uzizwe ugcwele isikhathi eside.
Amaprotheni anama-kilojoule aphansi.
Ilwa ne-edema namabhamuza.
Amaprotheni akhulisa ukumelana komzimba.
Amaprotheni ahlinzeka ngokuncipha kwesisindo ngaphandle kokuncipha kwemisipha kanye nokuwohloka kwesikhumba.

Nokho, amaprotheni anezici ezimbili ezingezinhle.

Ukudla okunothe ngamaprotheni kuyabiza.
Ukudla okunothe ngamaprotheni kushiya imfucuza ethile emzimbeni, njenge-uric acid. Le mfucumfucu idala ukungakhululeki njengoba inqwabelana. Kulokhu, izinso kufanele zisebenze. Izinso nazo zidinga amanzi ukuze zisebenze.

Phuza amanzi amaningi ekudleni kwe-Dukan. Amanzi ahlanza umzimba futhi athuthukise imiphumela yokudla. Lapho uphuza amanzi engeziwe, kulula kakhulu ukukhipha imfucumfucu yokudla okushiswe umzimba. Kufanele uphuze okungenani amalitha ama-2 amanzi phakathi nosuku futhi, uma kungenzeka, amanzi amaminerali amaminerali kufanele akhethwe.

Ekudleni kweDukan, kuyadingeka ukunciphisa ukusetshenziswa kukasawoti ngenkathi ukwandisa amanzi. Ukudla okunosawoti omningi kubangela ukugcina amanzi ezicutshini zomzimba. Ngaphezu kwalokho, usawoti ukhulisa isifiso sokudla. Uma unciphisa, uzolahlekelwa isifiso sakho sokudla.

Ukudla kwe-Dukan kunezigaba ezine ezilandelanayo. Izigaba zokudla kwe-Dukan ziyi:

Ngokwenza isiqalo esisheshayo esigabeni sokuqala, uzothola inani elikhuthazayo lokulahlekelwa isisindo.
Isigaba sesibili siqukethe uhlelo olujwayelekile lokulahlekelwa isisindo oluqinisekisa ukulahlekelwa kwesisindo okuhlosiwe.
Isigaba sesithathu uhlelo lokuzinzisa isisindo, olubalwa njengezinsuku eziyi-10 ngekhilo ngalinye elilahlekile.
Isigaba sesine senziwa ukuqinisekisa ukugcinwa kwesisindo sokuphila konke.

Izigaba Zokudla kwe-Dukan

1) Isikhathi Sokuhlasela

Ungasebenzisa isigaba sokuhlasela phakathi kwezinsuku ezi-1 neziyi-10. Inani lezinsuku ezinconyiwe yizi-5. Ngokuya ngenani lamakhilogremu ozowalahlekelwa, ungakhuphukela ezinsukwini eziyi-10. Iminyaka yakho kanye nenani lokudla okwenzile ngaphambi kokushintsha inani lesisindo ozolahlekelwa ngalo ngalesi sikhathi. Ngalesi sikhathi, ungadla ngaphandle kokukhathazeka ngesikhathi futhi ngaphandle komkhawulo wesabelo. Kuncike ekutheni udla amaprotheni ahlanzekile kuphela. Ayini la maprotheni amsulwa?

Imikhiqizo yobisi engafat
Inyama engenamafutha
izinhlanzi nezilwane zasolwandle
offal
iqanda

Okubalulekile kulokhu nakwezinye izikhathi futhi okuwukuphela kwe-carbohydrate evunyelwe kukho konke ukudla i-oat bran. Ngesikhathi sokuhlasela, inani le-oat bran elivunyelwe emini liyi-1,5 wezipuni. Ngaphezu kwalokho, ungakhohlwa ukuphuza okungenani amalitha angu-2 amanzi ngosuku ukuze ususe i-uric acid emzimbeni.

2) Isikhathi sokuhamba

Isikhathi esingakanani lesi sikhathi, esizokusindisa emafutheni akho, sizohlala sincike esilinganisweni sesisindo ofuna ukusinciphisa. Lesi sikhathi siqukethe amaprotheni nemifino. Ungenza usuku olu-1 lwamaprotheni + usuku olu-1 lweprotheni yemifino noma izinsuku ezingu-5 zamaprotheni + izinsuku ezingu-5 zeprotheni yemifino. Okubalulekile ukuthi ungadli imifino yodwa ngalesi sikhathi.

Kanye nemifino, kufanele kube namaprotheni. Kufana nokudla iyogathi nobhontshisi oluhlaza… Imifino ongayidla ngamaprotheni ngalesi sikhathi yilena:

utamatisi
Ikhukhamba
Spinach
Isithombo
ulethisi
leek
Obhontshisi abaluhlaza okotshani
Iklabishi
Isilimo esidliwayo esinamagatsha anamanzi
I-Mantar
isitshalo seqanda
pepper
Ithanga
izaqathe

imifino enqatshelwe

amazambane
Egypt
Bezelye
Uphizi
Ukolweni

Awukwazi ukwehlisa isisindo ngokushesha njengoba ngesikhathi sokuhlasela. Ngalesi sikhathi, ulahlekelwa isilinganiso se-1 kg ngesonto. Inani le-oat bran okufanele ulidle ngesikhathi sohambo yizipuni ezi-2. Qhubeka uphuze 2 amalitha amanzi.

3) Isikhathi Sokuhlomisa

Izigaba zokuhlasela nokuhamba ngomkhumbi kwakuyizigaba zokuncipha kwesisindo. Amasemester amabili alandelayo ahloselwe ukugcina isisindo osilahlekele. Lesi yisikhathi lapho isisindo olahlekelwayo sihlala sizinzile futhi umzimba ujwayela isisindo. Ukuthi kuzothatha isikhathi esingakanani kuncike esisindweni esinikezwe. Kwenziwa izinsuku eziyi-1 ngekhilo eli-10 elilahlekile, okungukuthi, umuntu olahlekelwa ngamakhilogremu ayi-10 uzoqina izinsuku eziyi-100.

Ngalesi sikhathi, ngaphandle kwemifino namaprotheni, ukudla okulandelayo kuzokwengezwa ohlwini:

Iwundlu nemvu
imidumba
Ushizi Onamafutha
Ukunikezwa okulinganiselwe kwezithelo

Iyini i-Garcinia Cambogia, Ingabe Yehlisa Isisindo? Izinzuzo Nezingozi

Unelungelo lokuthola ukudla okunesitashi okulinganiselwe kanye ngeviki. Ungayisebenzisa kunoma yisiphi isidlo sosuku. Ithuba elihle kulabo asebevele befisa ucezu lwekhekhe noma ushokoledi isikhathi eside. Ungenzi ihaba!

Ngalesi sikhathi, kufanele wenze amaprotheni usuku 1 ngesonto. Ungabeka usuku, kodwa ngokusho kukaPierre Dukan, uLwesine usuku olufaneleka kakhulu. Qhubeka nezipuni ezi-2 ze-oat bran…

Uma ucabanga ukuthi "ngifinyelele umgomo wami noma kunjalo, ngehla isisindo sami", uzokhohliswa. Ungaphuthelwa yile sekethe. Uma kungenjalo, isisindo osilahlekele sizobuya maduze.

4) Isikhathi Sokuvikela

Lesi sikhathi sizoqhubeka impilo yonke. Akukho mkhawulo nesikhathi. Umgomo awukona ukukhuluphala. Ngalesi sikhathi, udla futhi uphuze ngendlela othanda ngayo izinsuku eziyisi-6 ngesonto, wenza amaprotheni usuku olulodwa kuphela.

I-oat bran yakho ilingana nezipuni ezi-3. Uma wenza ezemidlalo ngalezi zikhathi, uzolahlekelwa isisindo ngokushesha futhi uthole umzimba oqinile. Umdlalo onconyiwe ezikhathini ze-Dukan uhamba ngezinyawo futhi inombolo yezikhathi ihlukile enkathini ngayinye.

Isikhathi sokuhlasela: Imizuzu ye-20
Isikhathi sokuhamba ngomkhumbi: Imizuzu ye-30
Isikhathi sokuqinisa: Imizuzu ye-25
Isikhathi sokuvikela: Imizuzu ye-20

U-Pierre Dukan utusa ukwenza ukuhlolwa akwenza ngaphambi kokuqala ukudla. Njengomphumela walokhu kuhlolwa, kwakha imephu yokudla mayelana nokuthi udinga ukulahlekelwa nini futhi kangakanani isisindo ekudleni.

Uma unesiFulentshi, ungathatha isivivinyo kusayithi elisemthethweni likaDukan. Kukhona nezingosi ezihlinzeka ngale nkonzo ngesiTurkey.”Ukuhlolwa kukaDukan ngesiTurkeyUngayithola ngokusesha “.

I-Dukan Diet Shopping List

Njengoba uPierre Dukan esho, amaprotheni awukudla okumba eqolo. Ngokusobala, labo abazokwenza lokhu kudla kufanele banikeze isabelomali esithile. Ngokwezici zenkathi ngayinye kanye nemikhuba yokudla okunempilo yomphakathi waseTurkey, sinqume ukudla okufanele kube esiqandisini kulabo abazolandela ukudla kweDukan futhi balungiselele uhlu lokuthenga.

Isikhathi Sokuhlasela

i-oat bran
Ubisi oluncibilikisiwe
I-yogathi engenalutho
inyama yesifuba senkukhu
ithanga le-turkey
I-Tenderloin
Ushizi we-curd
Ukudla isiphuzo esithambile
soda
iqanda
Umlenze wenkukhu
inyama yenkomo ethambile
i-tuna ekhanyayo
Iparsley
ukukhanya labneh
anyanisi
I-kefir elula

Isikhathi Sokuhamba (ngaphezu Kwesikhathi Sokuhlasela)

Spinach
izaqathe
ulethisi
Isilimo esidliwayo esinamagatsha anamanzi
ukholifulawa
pepper
isitshalo seqanda
utamatisi
Ikhukhamba
Obhontshisi abaluhlaza okotshani
broccoli
Iklabishi

Isikhathi Sokunika Amandla (ngaphezu kwezikhathi zokuhlasela nezokuhamba ngomkhumbi)

Izithelo ngaphandle kukabhanana, amagilebhisi, ama-cherry
isinkwa sokusanhlamvu
Ushizi Onamafutha
umlenze wenyama yemvu
irayisi
amazambane
I-Lentil
umbila

Ungayenza kanjani I-Dukan Diet?

Uhlu Lokudla Kwe-Dukan - Isikhathi Sokuhlasela

ibhulakufesi

Ikhofi noma itiye elingenashukela
200 amagremu ushizi omhlophe
1 iqanda elibilisiwe noma i-oat bran breadcrumb

Phakathi kuka-10:00 no-11:00 (uma kudingeka)

Isitsha esi-1 se-yogurt noma amagremu angu-100 kashizi

Isidlo sasemini

Inkukhu ethosiwe
Isitsha esi-1 seyogathi noma amagremu angu-200 we-feta cheese
1 ucezu lwe-salmon

16:00 (uma kudingeka)

Isitsha se-yogurt noma ucezu olu-1 lwe-turkey

Isidlo sakusihlwa

i-salmon eyosiwe
I-steak ku-sauce kaviniga
200 amagremu ushizi omhlophe

Uhlu Lokudla Lwe-Dukan - Isikhathi se-Cruise

ibhulakufesi

Ikhofi noma itiye elingenashukela
200 amagremu we-feta ushizi noma isitsha esi-1 seyogathi
1 iqanda elibilisiwe noma i-oat bran breadcrumb

Phakathi kuka-10:00 no-11:00 (uma kudingeka)

Isitsha esisodwa se-yogurt noma i-1g yeshizi

Isidlo sasemini

Isaladi ye-tuna
Iklabishi
1 isinkwa se-oat bran

16:00 (uma kudingeka)

Isitsha esi-1 se-yogurt noma ucezu olu-1 lwe-turkey

Isidlo sakusihlwa

Isobho le-carrot zucchini
Isobho lesipinashi samakhowe
i-salmon e-marinated

I-Dukan Diet Nezemidlalo

Ukungazivocavoci noma ukungenzi ezemidlalo inkinga jikelele yomphakathi wethu. Nakuba izinto ezintsha ezisunguliwe zisisindisa isikhathi, zibuye zinciphise umzamo womzimba. Lokhu kubuyele kubantu njengengcindezi nokukhuluphala. Dukan; Uqala isihloko sezemidlalo ngemibuzo emibili elandelayo.

1) Ingabe ukuzivocavoca kukwenza ulahlekelwe isisindo?

2) Ingabe ukuzivocavoca kusiza ukugcina isisindo ngemuva kokulahlekelwa isisindo?

Impendulo kuyo yomibili imibuzo inguyebo. Ukuzivocavoca kukwenza ube buthaka. Uma sicabanga ngokuthile noma sithola isisombululo senkinga, inani lamakholori ashisiwe liyakhula. Ukuphakamisa ingalo yakho kushisa amakhalori, ukuphakamisa izingalo zombili kuphinda kabili ukulahlekelwa kwakho. Konke okwenzayo kukusiza ukuthi ushise amakhalori.

Kubantu abaningi, ezemidlalo ziwumsebenzi onzima. Akukho lutho ngaphandle komthwalo nokukhathala. Nokho, ukuzivocavoca kufanele kube umngane omkhulu walabo abafuna ukunciphisa umzimba. Zama ukushintsha umbono wakho ngokuzivocavoca. Ukuzivocavoca kushintsha isiqondiso sokulwa kwakho nesisindo. Ithuthukisa kakhulu umphumela wokudla. Lapho umatasa kakhulu ngenkathi uzincisha ukudla, yilapho ulahlekelwa khona isisindo.

Ukuvivinya umzimba kunikeza injabulo. Uma ufudumeza imisipha yakho futhi uzivocavoca ngokwanele, ama-endorphin akhululwa, akhiqizwa ohlelweni lwezinzwa futhi anikeze injabulo. Lapho umzimba ufinyelela esigabeni sokukhiqiza ama-endorphin, inkinga yakho yesisindo ngeke ihlale isikhathi eside.

Ngokungafani nokudla, ukuvivinya umzimba kuba buthaka ngaphandle kokuthuthukisa ukumelana. Lapho udla kakhulu, kulapho uvikeleka ngokwengeziwe ekudleni. Lokhu kumelana kusho ukuthi ubuthakathaka buyancipha futhi uthola ukudangala futhi ingozi yokwehluleka iyanda. Nokho, nakuba umzimba wakho uqala ukumelana nokudla okudlayo, awuhlelwanga ngokumelene nama-kilojoule asetshenziswa ngokuvivinya umzimba.

Ngokusho kukaDukan, ukuzivocavoca umzimba okubaluleke kakhulu ukuhamba. Phakathi kwemisebenzi yabantu ukuhamba Kuyinto yemvelo kakhulu futhi elula. Ivula imisipha eminingi ngesikhathi esifanayo. Njengoba kushiwo ngenhla, ubuncane bezikhathi zokuhamba ezidingekayo ngezikhathi zaseDukan yilezi:

Isikhathi sokuhlasela: Imizuzu ye-20
Isikhathi sokuhamba ngomkhumbi: Imizuzu ye-30
Isikhathi sokuqinisa: Imizuzu ye-25
Isikhathi sokuvikela: Imizuzu ye-20

Akukona ukuhamba uchwepheshe, noma ukuhambahamba enxanxatheleni yezitolo. Kufanele uthathe ukuhambahamba okunempilo nokushesha okwenza ucabange ukuthi awunaso isikhathi sokuchitha.

Ingabe I-Dukan Diet Yehlisa Isisindo?

Alukho ucwaningo oluningi mayelana nokudla kwe-Dukan. Ucwaningo oluningi lubonisa ukuthi okunye ukudla okunamaprotheni amaningi, okune-carb ephansi kunezinzuzo ezinkulu zokulahlekelwa isisindo.

Uyini Ushukela Olula, Uyini, Yiziphi Izingozi?

Kodwa ukudla kwe-Dukan kuyahluka ekudleni okuningi okunamaprotheni amaningi ngoba kukhawulela kokubili ama-carbohydrate namafutha. Kuyiphrotheni ephezulu, i-carb ephansi kanye nokudla okunamafutha aphansi. Ikakhulukazi esigabeni sokuqala, ukudla okune-fibrous akudliwa, ngaphandle kwe-oat bran.

Izinzuzo Zokudla kwe-Dukan

Ukulahlekelwa isisindo ngokushesha futhi lokhu kuyakhuthaza kakhulu.
Ukudla akudingi kukalwa.
Asikho isidingo sokubala ama-calories.
Imithetho eqinile ingasho ukuthi ukudla kusebenza kakhulu.
Ukukhetha okulinganiselwe kungenza ukuhlela ukudla kube lula.
Kunempilo ngoba ukudla okucolisisiwe nokugayiwe, okunamafutha nokudla okunoshukela akudliwa.
Utshwala abuvunyelwe.
Ukudla amafutha nosawoti kuncane kakhulu.

Izingozi Zokudla kweDukan

Ukushintsha kusuka ekushiseni ama-carbohydrate kuya ekushiseni amafutha, umoya omubiIkhiqiza ama-ketone angabangela amanzi, umlomo owomile, ukukhathala, ikhanda elibuhlungu, isicanucanu, ukuqwasha, nokuba buthakathaka.
Phakathi nesigaba sokuhlasela, abantu bangazizwa bekhathele kangangokuthi imisebenzi enzima kufanele igwenywe ngokuphelele phakathi nalesi sigaba, uDkt.Dukan uncoma.
Ukuhlala kude nawo wonke ama-carbohydrate ngaphandle kwe-oat bran kungabangela ukuqunjelwa.
Ngokuhamba kwesikhathi, ukuntuleka kokusanhlamvu okuphelele, izithelo nemifino kungaholela ekuntulekeni kwezakhi zomzimba, ukuntuleka kwama-antioxidants ahambisana nezinkinga ezisukela kumdlavuza nokuhlaselwa yinhliziyo kuya ekugugeni ngaphambi kwesikhathi.
Abanye abacwaningi bacabanga ukuthi ukudla amaprotheni aphezulu kakhulu kuholela ezinkingeni zezinso nobuthakathaka bamathambo.
Akukho ukuguquguquka ekudleni, okubangela ukuthi kube yi-monotonous futhi abantu abaningi bayayeka.
Ukudla okunamaprotheni kubiza kakhulu kunama-carbohydrates, izithelo nemifino.
ukudla, i-cholesterol ephezulu, ukuphazamiseka kokudla, okuhle Ayibafanele abantu abanesifo sezinso noma izinso.

I-Dukan Diet Recipes

(Okwesikhathi Sokuhlasela Nesokuhamba Ngomkhumbi)

Kulesi sigaba, izindlela zokupheka ezilula zinikezwa labo abadla ukudla kwe-Dukan abangasebenzisa kokubili ekuhlaselweni nasesigabeni sokuhamba ngomkhumbi. Ungasebenzisa izindlela zokupheka zokudla kwe-Dukan, eziwusizo kakhulu, ngokuphumelelayo ohlelweni lokudla.

Iresiphi yesinkwa seDukan

(okwezikhathi zokuhlasela nezokuhamba ngomkhumbi)

izinto

3 isipuni se-oat bran
3 wezipuni yogurt
ingxenye yengilazi yobisi
Amaqanda ama-1
1 iphakethe le-baking powder

Kwenziwa kanjani?

Hlanganisa zonke izithako ngaphandle kwe-baking powder. Linda imizuzu eyisithupha noma eyisikhombisa.
Faka i-baking powder ekugcineni, uhlanganise, uthele endishini bese uyibeka kuhhavini ngaphandle kokulinda.
Sebenzisa isitsha sokubhaka esingashisi.
Isinkwa esenziwe ngalesi sithako singezinsuku ezingu-1,5 zenkathi yokuhamba ngomkhumbi kanye nezinsuku ezingu-2 zenkathi yokuhlasela.

Iresiphi ye-Dukan Crepe

(okwezikhathi zokuhlasela nezokuhamba ngomkhumbi)

izinto

ingxenye yengilazi yobisi
Amaqanda ama-1
Oat bran (1,5 wezipuni inkambo 2 isikhathi sokuhlasela)

Kwenziwa kanjani?

Hlanganisa zonke izithako. Linda imizuzu emihlanu noma eyisithupha ukuze i-oat bran ivuvuke.
Beka amaconsi ambalwa kawoyela we-olive phansi epanini bese uwusula nge-napkin.
Pheka njenge-omelet.

Ama-pancake e-Oat Bran

(okwesikhathi sokuhlasela)

izinto

1 nengxenye yezipuni ze-oat bran
1 nohhafu wezipuni zikashizi
Iqanda

Kwenziwa kanjani?

Faka zonke izithako endishini uphehle.
Ngemuva kokuhlanganisa kahle, faka amafutha epanini elingagxili (Qaphela ukusebenzisa amafutha e-olive) Gcoba amafutha epanini lonke nge-napkin.
Thela ingxube epanini bese upheka imizuzu emibili noma emithathu ohlangothini ngalunye.

Iresiphi ye-Dukan Omelet

(okwezikhathi zokuhlasela nezokuhamba ngomkhumbi)

izinto

2 iqanda elimhlophe
1 wezipuni ubisi oluyimpuphu
Ungasebenzisa noma yiziphi izinongo ozifunayo bese wengeza iparsley.

Kwenziwa kanjani?

Hlanganisa ngokushesha futhi kahle, njengoba ubisi lwe-powder kanye neqanda elimhlophe lingancibiliki kalula. Engeza isinongo njengoba uthanda.
Faka amafutha epanini elingashi bese usakaza amafutha epanini nge-napkin. Ngakho uzonciphisa inani lamafutha
Pheka kuze kube bubble. Iresiphi enenhliziyo.

I-Yumurta Dolması

(okwesikhathi sokuhlasela)

izinto

Amaqanda ama-3
Iparsley
I-feta cheese engenamafutha

Kwenziwa kanjani?

Bilisa amaqanda ama-3 namabhilikosi ngaphakathi. Sika phakathi bese ukhipha izikhupha ngobunono.
Gcoba izikhupha zamaqanda ozisusile, uzihlanganise ne-parsley noshizi, bese uphinde ukufake ngendlela enqwabelanayo emgodini ongaphakathi kweqanda elimhlophe. Ukusebenzisa isici se-grill kuhhavini, yithose kancane.
Khonza ehlotshiswe nge-paprika.

I-Omelet yemifino

(okwesikhathi sokuhamba ngomkhumbi)

izinto

Amaqanda ama-4
¼ inkomishi ushizi ogayiwe
2 wezipuni anyanisi oqoshiwe
amaqabunga esipinashi amasha
I-Mantar

Kwenziwa kanjani?

Faka u-anyanisi oqoshiwe, amakhowe nesipinashi epanini lokuthosa oshise kulo amafutha bese uthosa imizuzu eyi-10.
Hlanganisa amaqanda noshizi endishini.
Thela ingxube yeqanda phezu kwemifino epanini bese ulinda iqanda ukupheka.

Isobho Somhluzi Wenkukhu

(okwesikhathi sokuhlasela)

izinto

1 isifuba esikhulu senkukhu
iqanda elilodwa
1 inkomishi iyogathi
Isipuni esisodwa noma ezimbili ze-oat bran

Kwenziwa kanjani?

Bilisa isifuba senkukhu ngokukhipha isikhumba. Hlukanisa inyama ephekiwe bese uyifaka emhluzweni wenkukhu.
Hlanganisa iyogathi, izikhupha zamaqanda kanye nejusi kalamula.
Faka umhluzi wenkukhu kancane kancane bese uwuxuba ukuze ufudumale isinongo. Bese wengeza i-seasoning kumhluzi wenkukhu kancane futhi uhlanganise.
Uma ufuna ukuthi ibe nokuvumelana okuqinile, ungangeza isipuni esisodwa noma ezimbili ze-oat bran ngenkathi ulungiselela isinongo.
Ubilise futhi. Ungakwazi ukukhonza nge-pepper emnyama.

I-Béchamel sauce

(okwesikhathi sokuhamba ngomkhumbi)

izinto

2 isipuni se-oat bran
1 ithisipuni ye-cornmeal
1 inkomishi yobisi lwe-skim
50-100 amagremu ushizi-fat-free noma low-fat
1 wezipuni zamafutha omnqumo

Kwenziwa kanjani?

Fry kancane i-cornmeal kanye ne-oat bran ku-spoonful yamafutha.
Faka ubisi uhlanganise. Uma ukuvumelana kuqinile, engeza ubisi oluncane. Engeza izingcezu zikashizi eduze nokwehliswa kwesitofu.
Ungalungisa inyama yakho noma imifino ngale sosi oyithela phezulu.

Yini I-Schistosomiasis, Ibangela, Yelashwa Kanjani?

Inkukhu nge-Béchamel Sauce

(okwesikhathi sokuhamba ngomkhumbi)

izinto

Ingxenye yekhilogremu yomlenze osikiwe
1 utamatisi zest

Kwenziwa kanjani?

Rosa inkukhu engenasikhumba emafutheni ayo epanini bese uyibeka endishini yokubhaka.
Ungangeza i-tomato zest phezulu ukuze uthole ukuvumelana okuthambile.
Lungiselela i-bechamel sauce ngokusho kweresiphi engenhla. Thela i-bechamel sauce phezu kwenkukhu. Beka i-grater kashizi ekhanyayo phezulu bese uyibeka kuhhavini.
Kukhiphe kuhhavini lapho phezulu kunsundu kancane.

I-Karniyarik

(okwesikhathi sokuhamba ngomkhumbi)

izinto

3 ama-eggplant athosiwe
200 amagremu inyama yenkomo egayiwe
1 utamatisi
1 u-anyanisi
Ithisipuni likatamatisi unama
Upelepele oluhlaza

Kwenziwa kanjani?

Fry kancane u-anyanisi nenyama egayiwe. Faka utamatisi oqotshiwe bese uwukhipha esitofini lapho umunca amanzi.
Vula ngokucophelela ama-cores ama-eggplant athosiwe futhi wenze indawo yangaphakathi.
Faka inyama egayiwe ngaphakathi kwama-eggplant. Gcoba ngepelepele.
Ncibilikisa ithispuni le-tomato unama engilazini engu-1 yamanzi bese uwathela phezu kwama-eggplant owazibekile ebhodweni.
Pheka emlilweni omncane.
Ungakwazi futhi ukubhaka kuhhavini uma uthanda, kodwa cabanga ukuthi kungenzeka ukomisa ama-eggplant athosiwe.

Ama-Meatballs Amanzi

(izikhathi zokuhlasela nezokuhamba ngomkhumbi)

izinto

Okwenyama yenyama;

250 amagremu inyama yenkomo egayiwe
1 amaqanda amhlophe
XNUMX isipuni se-oat bran
Usawoti kanye nesinongo ozikhethela sona

Okokugqoka kwakhe;

1 inkomishi ye-nonfat iyogathi
1 isikhuphasha seqanda
Ijusi yesigamu selamula

Kwenziwa kanjani?

Hlanganisa ama-meatballs ngezithako ze-meatball bese uwabumba abe amabhola amancane.
Hlanganisa izithako zokugqoka bese ulungisa ukugqoka. Hlanganisa lesi sinongo namanzi bese usiphehla sibe ngamathumba.
Pheka ama-meatballs ngokuwafaka emanzini abilayo. Faka usawoti kanye nopelepele ekunambitheni kwakho.

I-Anchovy Elula

(okwesikhathi sokuhlasela nesikhathi sokuhamba ngomkhumbi)

izinto

Ingxenye yekhilogremu yama-anchovies
1 ulamula
usawoti

Kwenziwa kanjani?

Indlela yokupheka ama-anchovies epanini ayifaneleki kakhulu I-Dukan Diet. Yingakho le recipe inhle kakhulu ukwenza ama-anchovies alula futhi alungele ukudla.

Faka amanzi ebhodweni ukuze abile bese ufaka nosawoti kulo. Phonsa ama-anchovies emanzini abilayo bese upheka ngokuvala isivalo sebhodwe.
Ama-anchovies azopheka ngokushesha kakhulu, ngakho hlola njalo. Faka ama-anchovies owuthenge ngesisefo epuletini, usawoti kanye nolamula ngokusho kokunambitheka kwakho.

Isaladi Iklabishi

(okwesikhathi sokuhamba ngomkhumbi)

izinto

Iklabishi elimhlophe
iklabishi onsomi
1 izaqathi
1 u-anyanisi
Uviniga
Ijusi likalamula
1 wezipuni zamafutha omnqumo

Kwenziwa kanjani?

Gcoba u-anyanisi oqotshwe kahle emafutheni e-olive.
Faka iklabishi elimhlophe eliqoshwe kahle, iklabishi elinsomi kanye nesanqante esigayiwe ku-anyanisi uhlanganise.
Uma ucabanga ukuthi zithosiwe kancane, vala isivalo sepani futhi uzivumele zithambe.
Lapho ipholile, ungalungisa isoso nge-spoonful of uviniga kanye nejusi yelamula bese ukhonza.

Isipinashi esibhakiwe

(okwesikhathi sokuhamba ngomkhumbi)

izinto

250 amagremu ushukela
1 ingilazi yeyogathi
Amaqanda ama-3
Ingxenye yekhilogremu yesipinashi
1 wezipuni zamafutha omnqumo
1 u-anyanisi noma ama-sprigs ambalwa we-spring anyanisi
4 isipuni se-oat bran
1 iphakethe le-baking powder

Kwenziwa kanjani?

Qoba u-anyanisi nesipinashi uhlanganise.
Hlanganisa i-yogurt, amaqanda, i-oat bran kanye ne-curd endishini ehlukile.
Engeza imifino uhlanganise. Engeza i-baking soda bese uxuba okunye.
Gcoba ithreyi ngesipuni samafutha omnqumo, susa ngokweqile nge-napkin. Bhaka kuhhavini ngama-degree angu-200 kuze kube nsundu kancane.

Ithanga Hash

(okwesikhathi sokuhamba ngomkhumbi)

izinto

2 zucchini
4 anyanisi entwasahlobo
Isigamu seqembu le-dill ne-parsley
Ama-sprigs ambalwa we-mint entsha
Amaqanda ama-2
2 isipuni se-oat bran
1 ithisipuni ye-baking soda

Kwenziwa kanjani?

Thela usawoti ku-zucchini egayiwe futhi ubavumele bakhulule amanzi abo. Gcina ama-grater e-zucchini owakhama eceleni futhi uqhubeke ucindezela amanzi aqhubeka eqoqa okwamanje.
Yenza le nqubo izikhathi ezintathu noma ezine. Uma kusele amanzi amancane, i-mucver iyanambitheka.
Gweba ezinye izithako kahle futhi uhlanganise.
Thela ukhezo ngesipuni endaweni encane ethreyini ehlanganiswe nephepha elingangenwa amafutha.
Bhaka kuhhavini ngama-degree angu-200. Khonza nge-yogurt.

Indlela Yokwenza Ikhekhe Elimanzi

(okwesikhathi sokuhlasela nesikhathi sokuhamba ngomkhumbi)

izinto

2 amaqanda + 2 amaqanda amhlophe
5 noma 6 wezipuni ze-sweetener
8 isipuni se-oat bran
1 inkomishi yobisi lwe-skim
2 wezipuni zesobho ze-cocoa
Iphakethe elilodwa le-vanilla nephakethe elilodwa lempushan yokubhaka

Kwenziwa kanjani?

Hlanganisa zonke izithako ngaphandle kobisi. Faka ubisi ekugcineni.
Thela isikhunta sekhekhe esingenanduku bese ubhaka kuhhavini elushisayo ngaphambi kuka-160-170 degrees.

Okwesiraphu;

1 nohhafu inkomishi yobisi oluncibilikisiwe
2 wezipuni of sweetener
1 wezipuni zesobho ze-cocoa

Xuba zonke izithako kahle. Thela phezu kwekhekhe elishisayo kusuka kuhhavini. Uma lumunca ubisi lwakho noma uma uluthanda lubemanzi kakhulu, lungiselela futhi uthele ingxube efanayo futhi.

Uma yenziwa ngalezi zilinganiso, icishe ibe yizikwele eziyi-16. Izingcezu ezi-2 zilingana ne-spoonful of oatmeal.

Iresiphi ye-vanilla Pudding

(okwesikhathi sokuhamba ngomkhumbi)

izinto