Dukan Diet - Cov Ntawv Qhia rau Theem 1 - Tawm Tsam: Pure Protein Diet

Cov txheej txheem:

Dukan Diet - Cov Ntawv Qhia rau Theem 1 - Tawm Tsam: Pure Protein Diet
Dukan Diet - Cov Ntawv Qhia rau Theem 1 - Tawm Tsam: Pure Protein Diet
Anonim

Menu rau Phase 1 ntawm Dukan Diet

Kev Tawm Tsam yog thawj zaug ntawm plaub theem hauv Dukan noj. Nws yog qhov luv tshaj plaws hauv lub sijhawm thiab tib lub sijhawm ua haujlwm zoo tshaj plaws ntawm kev tshem tawm qhov hnyav tshaj. Hauv cov theem ntxiv, cov txheej txheem ntawm kev poob phaus yuav khaus tsawg.

Lub sijhawm ntawm kev tawm tsam

1 faaj
1 faaj

Theem "kev tawm tsam" yog tus cwj pwm los ntawm qhov hnyav tshaj plaws. Qhov no ua tau vim qhov tseeb tias ib tug neeg noj cov zaub mov uas muaj protein ntau. Qhov hnyav tsis tsuas yog nce, tab sis kuj pib txo. Cells tsis tau txais carbohydrates, tab sis lawv xav tau lub zog. Nws lub cev siv los ntawm cov roj reserves, vim li ntawd, cov phaus ntxiv ploj mus.

Txawm li cas los xij lub hom phiaj kawg yog (peb kilograms ib tus neeg xav poob), lub sijhawm ntawm "kev tawm tsam" theem yuav nyob ntawm:

  • Koj tuaj yeem poob 5 kg hauv ob hnub.
  • Koj tuaj yeem poob 5-8 kg hauv peb hnub.
  • Koj tuaj yeem poob 8-10 kg hauv plaub lossis tsib hnub.
  • Koj tuaj yeem poob 10 kg hauv ib lub lis piam lossis ntau dua.

Txawm li cas los xij, txawm li cas los xij, txawm li cas los xij, txawm li cas los xij, tus neeg mob siab rau, poob phaus hauv theem "kev tawm tsam" ntev dua 7 hnub yog txwv tsis pub. Yog tias koj tsis quav ntsej cov lus pom zoo no, lub cev yuav tsum tsis txhob poob phaus, thiab tom qab ntawd pib nce ntxiv.

Attack theem txoj cai

Lub hauv paus ntsiab lus ntawm "kev tawm tsam" theem
Lub hauv paus ntsiab lus ntawm "kev tawm tsam" theem

Theem "kev tawm tsam" luv luv hauv lub sijhawm, tab sis nws yuav tsum ua raws li cov cai nruj heev. Yog tias qhov hnyav tshaj 20 kg, tom qab ntawd cov theem tuaj yeem ncav cuag 3-5 hnub. Thaum qhov hnyav tshaj yog 30 kg, tom qab ntawd "kev tawm tsam" tuaj yeem siv sijhawm ntev tshaj plaws - 7 hnub. Qhov nruab nrab qhov hnyav yuav yog 5-8 kg.

Koj tsuas noj tau cov zaub mov uas muaj protein ntau xwb. Carbohydrate tais diav ntawm cov ntawv qhia zaub mov raug txo kom ntau li ntau tau, qab zib yog tag nrho tso tseg. Lub cev yog nyob rau hauv kev ntxhov siab, lub metabolism accelerates. Nyob rau tib lub sijhawm, cov ntsiab lus calorie ntawm cov zaub mov raug txo, vim nws yuav tsis tuaj yeem noj ntau cov zaub mov muaj protein ntau. Tom qab tag nrho, cov zaub mov no zoo heev.

Nws tseem ceeb heev kom haus dej kom ntau. Yam tsawg kawg 2 litres kua yuav tsum tau noj ib hnub twg. Txwv tsis pub, koj tuaj yeem nqa koj lub cev kom lub cev qhuav dej.

Kev pabcuam thaum lub sijhawm "tawm tsam" tsis txwv qhov loj. Kev noj zaub mov pub rau txhua hnub. Yog li ntawd, ib tug neeg yuav tsis muaj kev tshaib kev nqhis. Qhov no yog qhov kev noj haus Dukan nyiam cov neeg feem coob uas xav kom poob phaus.

Yog tias koj xav tau kom ceev cov txheej txheem ntawm kev poob phaus, koj yuav tsum ua si kis las. Koj tuaj yeem pib nrog kev taug kev luv luv hauv huab cua ntshiab. Nyob rau tib lub sijhawm, koj yuav tsum tsis txhob taug kev maj mam, koj yuav tsum taug kev hnyav heev.

tso cai cov khoom "tawm tsam"

Cov khoom tso cai rau "tawm tsam"
Cov khoom tso cai rau "tawm tsam"

Txhawm rau npaj zaub mov thaum lub sijhawm "kev tawm tsam", koj tuaj yeem siv cov khoom hauv qab no:

  • Ib feem ntawm nqaij nyug tsuas yog nqaij tav thiab entrecote.
  • nqaij qaib tsis tawv. Koj tuaj yeem xaiv hom nqaij qaib uas muaj roj tsawg xwb.
  • Lav qaib.
  • Hmoob. Nws cov ntsiab lus rog yuav tsum txwv rau 2-4%.
  • Cov ntses haus luam yeeb, cov rog uas tsis tshaj 10%.
  • ntses tshiab, cov ntses kaus poom hauv nws cov kua txiv hmab txiv ntoo.
  • Crab sticks.
  • Seafood.
  • Qe. Cov txheej txheem ntawm lawv cov kev npaj tsis muaj teeb meem, qhov tseem ceeb tshaj plaws yog tsis ntxiv roj thaum lub sij hawm kho cua sov.
  • Txhua yam khoom noj muaj roj tsawg.
  • Mushrooms.
  • Bouillons ntses, nceb, nqaij. Zaub, rog thiab cereals tsis ntxiv rau broths.

Koj tuaj yeem siv cov tais diav npaj raws li cov khoom teev npe hauv txhua qhov ntau thiab txhua lub sijhawm. Ntxiv rau dej, koj tuaj yeem haus kas fes, tshuaj ntsuab tshuaj yej, chicory, dej sparkling, yog tias nws cim "lub teeb".

Bran, qab zib hloov pauv, qej, txiv qaub thiab txuj lom xws li dill, parsley thiab cumin tuaj yeem ntxiv thaum ua noj.

Tsis tas li, Pierre Ducane tso cai rau koj los sau cov tais diav nrog vinegar thiab mustard, ntxiv dos rau lawv ntxiv tsw, tab sis me me. Yog tias koj tsuas hloov koj cov ntawv qhia me ntsis, ces koj yuav tsis muaj peev xwm poob phaus. Lub sijhawm "sib ntaus sib tua" yuav tsum tau ua nruj me ntsis. Koj tuaj yeem txwv tsis pub poob phaus txawm tias ib tus neeg caij cov tais diav nrog ketchup lossis mayonnaise. Txawm hais tias thaum xub thawj siab ib muag, cov additives zoo li kiag li "kev puas tsuaj".

cov khoom qab zib tsis muaj roj tsis muaj mis nyuj yog tso cai. Ntxiv mus, lawv cov ntim tsis txwv. Txawm li cas los xij, yogurts uas muaj cov txiv hmab txiv ntoo me me yuav tsum zam.

txwv tsis pub zaub mov "tawm tsam"

Cov khoom txwv tsis pub "tawm tsam"
Cov khoom txwv tsis pub "tawm tsam"

Nyob rau theem "kev tawm tsam", cov khoom xws li:

  • Yaj Yaj, nqaij npuas.
  • Txhua yam khoom hmoov.
  • Yuav khoom qab zib.

Tsis txhob ntxiv roj thaum ua noj. Qhov txwv tsis pub siv rau ob qho tib si butter thiab zaub roj. Cov ntses liab tsuas yog cov rog rog nyob rau theem "kev tawm tsam".

Nyob rau thawj theem ntawm kev noj haus Dukan, cawv yuav raug txwv (koj tuaj yeem siv tom qab). Qhov tseeb yog tias cov dej cawv feem ntau muaj cov suab thaj ntau heev. Yog li ntawd, yog tias koj nruj me ntsis ua raws li cov ntawv qhia zaub mov, tab sis haus cawv, cov nyhuv yuav tsis ua tiav. Txawm hais tias koj haus cawv, uas tsis muaj suab thaj, qhov no yuav cuam tshuam rau cov metabolism. Yog li ntawd, qhov hnyav yuav nyob twj ywm ntawm tib theem.

Menu rau lub limtiam rau theem tawm tsam

Yuav ua kom yooj yim rau lub cev kom siv tau cov khoom noj muaj protein ntau, koj tuaj yeem siv cov zaub mov npaj tau rau ib lub lim tiam.

Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.

Nyob zoo ib tsoom niam txiv kwv tij neej tsa phooj ywg sawv daws.

Breakfast Lunch Khoom noj txom ncauj Dinner
Hnub Monday Ham, 2 qe, kas fes Nqaij raws li ntses dawb qaib ntxhw meatballs, soy milk cheese
Tuesday Flapjacks (raws li Dukan), ntses liab Grilled qaib nrog txiv qaub thiab parsley sauce YYogurt, tsev cheese casserole Grilled squid and green tea
Wednesday Baked dorado stuffed with herbs Cheesecakes nrog qaub cream (0% rog) ntses dawb hauv nws tus kheej kua txiv, rosehip infusion
Thursday Omelet siav tsis muaj roj, nqaij qaib Bran tortilla siav raws li Dukan nrog tofu, mis nyuj Braised luav, curd-cheese pob nrog tshuaj ntsuab
Friday Tofu, pancakes, kas fes nrog mis nyuj YYogurt, tsev cheese Nees Meatballs, Dukan Flatbread
Saturday Qe, bran bread with ham, tea Shirataki noodle soup YYogurt, tsev cheese Pastroma lawv qaib ntxhw fillet
Sunday Khoom qab zib nrog tsev cheese raws li Dukan

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