Dukan noj - zaub mov rau theem 3 - sib sau ua ke

Cov txheej txheem:

Dukan noj - zaub mov rau theem 3 - sib sau ua ke
Dukan noj - zaub mov rau theem 3 - sib sau ua ke
Anonim

Menu rau Phase 3 ntawm Dukan Diet

Cov ntawv qhia zaub mov rau 3 theem ntawm Dukan noj
Cov ntawv qhia zaub mov rau 3 theem ntawm Dukan noj

Lub sijhawm thib peb ntawm Dukan noj zaub mov hu ua "kho" lossis "sib koom ua ke". Ib tug neeg uas tau nkag mus rau theem no tau ua tiav qhov poob phaus mus rau qhov xav tau. Lub hom phiaj tseem ceeb ntawm theem peb yog kho cov txiaj ntsig, uas yog, nws yog ib qho tsim nyog los xyuas kom meej tias qhov ua tiav qhov hnyav tseem nyob ruaj khov rau qhov tsis tu ncua.

Cov ntawv qhia zaub mov hloov pauv ntau dua piv rau ob theem dhau los. Cov khoom siv tuaj yeem siv nrog cov calorie ntau ntau, tab sis cov kev cai noj zaub mov dav dav muab los ntawm Dukan qhov kev poob phaus raug txwv nruj. Txwv tsis pub, qhov poob phaus yuav rov qab los.

Lub sijhawm ntawm theem 3 "kho"

Txhawm rau txiav txim siab lub sijhawm ntawm "kho" theem, nws yog qhov tsim nyog los ua cov lej yooj yim. Txhawm rau ua qhov no, koj yuav tsum muab cov lej poob los ntawm 10. Piv txwv li: ib tus neeg poob 8 kg, yog li 810=80. Qhov no txhais tau tias theem peb yuav tsum kav 80 hnub. Ntxiv mus, thawj 40 hnub yuav tsum tau ua raws li ib daim ntawv qhia, thiab 40 hnub tom ntej - kev noj zaub mov txawv.

Lub hauv paus ntsiab lus ntawm "kev sib koom ua ke" theem

Lub hauv paus ntsiab lus ntawm "kho" theem
Lub hauv paus ntsiab lus ntawm "kho" theem

Theem "kev sib koom ua ke" muab faib ua ob theem sib npaug ntawm cov hnub.

Kom tau txais cov txiaj ntsig xav tau, koj yuav tsum ua raws li cov cai hauv qab no:

  • Koj tuaj yeem noj 1 khob txiv hmab txiv ntoo ib hnub. Bananas, cherries thiab grapes raug txwv.
  • Nyob 2 daim ntawm qhob cij tag nrho ib hnub.
  • Cheese raug tso cai, tab sis tsis pub ntau tshaj 40 g ib hnub twg. Koj yuav tsum xaiv cov cheese nyuaj.
  • Hauv thawj ib nrab ntawm "kho" theem, cereals thiab pasta tau qhia, uas tuaj yeem noj tsis pub dhau 1 zaug hauv ib lub lis piam. Thaum lub thib ob ib nrab ntawm "kho" theem los, pasta thiab cereals tau noj 2 zaug ib lub lim tiam. Kev pab loj - 250 g. taum, couscous, xim av mov, lentils kuj yog cov cereals. Lossis koj tuaj yeem hloov lawv nrog ib feem ntawm cov qos yaj ywm.
  • Hauv thawj ib nrab ntawm "kho" theem, nws tseem tso cai noj nqaij npuas lossis yaj ib zaug ib lim tiam. Hauv ib nrab thib ob ntawm theem no, koj tuaj yeem them tau cov nqaij noj 2 zaug hauv ib lub lis piam.
  • Tsis tas li ntawd, ib lub lis piam ib zaug hauv thawj ib nrab ntawm theem, nws raug tso cai npaj "hnub so". Nws koom nrog kev siv lub ntsiab ntawm cov nqaij thiab cov cereals, nws tseem tso cai noj khoom qab zib thiab haus cawv (1 khob).
  • Hnub Protein nyob rau theem thib peb tsuas yog muaj ib zaug hauv ib lub lis piam xwb.
  • Txhua hnub koj yuav tsum suav cov bran hauv cov ntawv qhia zaub mov - tsawg kawg 2 tablespoons.
  • Kev taug kev txhua hnub yog qhov yuav tsum tau ua rau theem thib peb. Lawv yuav tsum tsis tu ncua thiab kav ntev li 25 feeb.
  • Nws yog ib qho tseem ceeb kom tswj tau qhov kev haus dej kom txaus.

Tso cai thiab txwv cov zaub mov rau theem 3

Tso cai thiab txwv
Tso cai thiab txwv

Theem "kho" tso cai rau koj suav nrog hauv cov ntawv qhia txhua yam khoom noj uas ib tus neeg tau noj thaum lub sijhawm "caij nkoj". Txawm li cas los xij, theem peb ntawm qhov kev pab cuam poob phaus suav nrog cov ntawv qhia ntxiv. Tam sim no khob cij, qos yaj ywm thiab lwm yam khoom uas tau txwv yav dhau los tuaj yeem tshwm sim ntawm lub rooj.

Nyob rau hauv thawj ib nrab ntawm theem peb, 1 noj cov hmoov txhuv nplej siab yog thinned tawm 1 zaug hauv 7 hnub thiab ib pluas noj hnub so:

  • Cov khoom uas muaj cov hmoov txhuv nplej siab. Noj 1 zaug hauv 7 hnub. Qhov loj me me yuav tsum tsis pub tshaj 220 g. Koj tuaj yeem ua noj ib lub tais ntawm lentils, pasta, mov, couscous, bulgur, legumes, peas, qos yaj ywm. Italian cornmeal polenta tau tso cai.
  • Bread. Nws tso cai noj 50 g ntawm rye-wheat qhob cij ua los ntawm cov hmoov nplej tag nrho ib hnub (tsis pub ntau tshaj 2 daim).
  • Cheese Cov roj ntau tshaj ntawm cheese yuav tsum tsis pub tshaj 20%. Qhov tso cai txhua hnub ntawm cheese ib hnub yog 40 g.
  • Fruits. Koj tuaj yeem noj cov txiv hmab txiv ntoo, tab sis nyob rau hauv qhov txwv - tsis pub tshaj 200 g / hnub. Txiv tsawb, cherries, cherries, txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo tseem nyob hauv qhov txwv. Tsis txhob noj ntau tshaj 1 txiv hmab txiv ntoo ib hnub twg. Yog tias lawv me me, piv txwv li, yog tias txiav txim siab noj apricot, ces 2 txiv hmab txiv ntoo ib hnub raug tso cai.
  • Cereals. White Rice - 125g/day.
  • Buckwheat tsis muaj roj ntxiv - 200 g / hnub.
  • khoom noj. 1-2 zaug hauv 7 hnub koj tuaj yeem noj nqaij npuas (tsawg rog), nqaij npua, nqaij npuas kib, yaj.
  • noj festive. Khoom qab zib tuaj yeem ntxiv rau hauv cov ntawv qhia ib zaug txhua 7 hnub. Koj tsis tuaj yeem ua qhov no thaum lub sij hawm muaj protein ntau. Nws raug tso cai noj zaub xam lav nrog mayonnaise hnav khaub ncaws, ncuav mog qab zib (ib daim me me), lossis lwm yam khoom uas nyob rau hauv daim ntawv txwv.

Nyob rau ib nrab ntawm theem thib peb, ob pluas noj thiab ob pluas mov noj tau pub rau ib lub lim tiam.

  • khoom noj qab zib. Cov zaub mov ntawm cov zaub mov tau piav qhia thawj ib nrab ntawm theem peb, tab sis tam sim no lawv tuaj yeem txaus siab 2 zaug hauv ib lub lis piam.
  • noj festive. Cov zaub mov txwv tsis pub noj 2 zaug hauv 7 hnub, tab sis tseem ceeb heev uas hnub no tsis txhob ua raws li ib leeg. Koj yuav tsum tau so ntawm lawv.
  • Lwm yam. Koj tuaj yeem caij shirataki noodles nrog ib tablespoon ntawm roj zaub. Koj yuav tsum haus dej tsawg kawg 1500 ml ib hnub. Nco ntsoov noj 2 tablespoons bran txhua hnub.

Yog li, theem peb hu ua "kho" cuam tshuam nrog noj cov zaub mov protein tsuas yog ib zaug ib lub lim tiam. Ntxiv rau rau hnub koj tuaj yeem noj zaub thiab txiv hmab txiv ntoo.

Menu rau 7 hnub 3 theem

Ntawv qhia zaub mov rau 7 hnub 3 theem
Ntawv qhia zaub mov rau 7 hnub 3 theem

    Hnub Monday:

    • Breakfast - tsev cheese casserole, berry-based sauce, kas fes tsis muaj suab thaj
    • Lunch - ntses kua zaub, ib daim ntawm bran bread
    • Lunch - pear
    • noj hmo - zaub casserole, boiled ntses, ntsuab tshuaj yej

    Tuesday:

    • Breakfast - oatmeal porridge hauv mis nrog 0% rog, kas fes
    • Lunch - pasta, slice of cheese
    • Lunch - nqaij qaib cutlets, zaub nyias
    • noj hmo - cheesecakes, kefir nrog bran

    Wednesday:

    • Breakfast - Ham omelette, bran tortilla, kas fes nrog mis nyuj
    • Noj su - borscht nrog zaub, ci nqaij qaib mis, charlotte (1 daim), tshuaj yej
    • noj su - berries - 200g
    • Noj hmo - tsev cheese soufflé, yogurt tsis muaj rog

    Thursday:

    • Breakfast - syrniki, ci txiv apples, ntsuab tshuaj yej
    • Noj su - taum kua zaub, nqaij npuas goulash, zaub stew, kas fes
    • Lunch - Mimosa zaub xam lav, ci salmon fillet
    • noj hmo - kefir nrog bran

    Friday:

    • Breakfast - tsev cheese nrog yogurt, tshuaj yej ntsuab
    • Lunch - bran pancakes, kas fes
    • Lunch - 2 qe omelet
    • Noj hmo - ntses ci hauv qhov cub, haus dej sov txhua yam

    Hnub Saturday:

    • Breakfast - boiled mov, steamed qaib cutlet, cocoa
    • noj su - borsch, squash fritters, tshuaj yej
    • Noj su - nqaij nruab deg, kefir nrog bran
    • noj hmo - soufflé nrog txiv qaub zest, tshuaj ntsuab tshuaj ntsuab

    Sunday:

    • Breakfast - cheesecakes nrog berry sauce, kas fes
    • Noj su - nqaij qaib broth, boiled qe, ib daim ntawm mov ci, haus dej sov txhua yam
    • Lunch - Mushroom soup
    • Dinner - bran yogurt

Vim li cas theem 3 "kho" tseem ceeb?

Vim li cas theem 3 "kho" tseem ceeb heev?
Vim li cas theem 3 "kho" tseem ceeb heev?

Theem "kev sib koom ua ke" yog qhov tseem ceeb heev txhawm rau txhim kho cov txiaj ntsig. Nws ua rau koj tsis hnyav dua. Lub cev ua kom muaj roj reserves thiaj li yuav siv lawv nyob rau hauv cov ntaub ntawv ntawm tsis txaus lub zog. Thaum cov ntsiab lus calorie ntawm cov zaub mov raug txiav, cov tshuaj lom neeg ua rau tshwm sim. Raws li qhov tshwm sim, qhov kev xav ntawm kev tshaib kev nqhis nce, tus nqi ntawm cov tshuaj tiv thaiv cellular qeeb, qhov hnyav nres, lub cev mus rau hauv lub xeev ntawm so.

Cov neeg uas ua raws li Dukan noj zaub mov hais tias tom qab ua tiav qhov kev poob phaus, lawv muaj peev xwm noj zaub mov 10% ntau dua, tab sis lub cev nqus tau cov calories xwb. Txawm li cas los xij, qhov no tsis yog rau txhua tus neeg. Qee cov neeg uas poob phaus raws li txoj kev Dukan thov tias tom qab ua tiav ntawm theem thib ob, qab los noj mov nce ntxiv, lawv xav noj cov khoom qab zib, thiab lub cev pib tsim cov ntaub so ntswg adipose.

Lub sijhawm thib peb yog qhov tsim nyog kom tswj tau qhov tsis zoo li no. Txwv tsis pub, cov poob phaus yuav rov qab sai sai. Lub sijhawm ntawm theem peb yog vim qhov tseeb tias kev noj zaub mov kom raug yuav tsum tau kho.

Nws yog qhov tsim nyog kom nkag siab tias cov kilograms poob thaum qhov kev poob phaus yog qhov tshwm sim ntawm qhov tseeb tias lub cev tshaib plab. Nws tsis tuaj yeem muab nws tus kheej nrog cov rog rog. Yog li ntawd, lub hlwb tseem tos txog thaum lawv rov tau txais calories kom xa lawv "rau rog" dua. Tej zaum nws yuav tshwm sim tias txhua yam txiv hmab txiv ntoo noj yuav muab tso rau hauv cov rog rog. Yog li ntawd, qhov hnyav yuav pib nce, thiab cov kua dej, zoo li ua ntej, yuav sib sau hauv cov hlwb.

Pierre Ducane qhia kom tshem tawm cov calories uas tsis tsim nyog nrog ib hnub protein hauv ib lub lis piam. Qhov hnyav vim qhov no yuav nres lossis poob. Qhov no yog vim li cas theem peb ntawm Dukan noj zaub mov tseem ceeb heev.

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