Ducane kudya - zvikamu

Inonyanya kuzivikanwa ipuroteni yekudya, iyo yakagadzirwa neFrance mufundisi weFrance Ducant.

Ducane kudya inosanganisira zvikamu zvinotevera: "Attack", "Cruise", "Consolidation" uye "Stabilization". Chimwe nechimwe chazvo chinopesana nezvakaitika uye chinobatsira kugadzira kudya kwaunogona kufara muupenyu hwako hwose. Pazvikamu zvose zveDucane kudya, unogonawo kudya zvisiri zveprotini izvo zvine zvishoma zvidhahydrates nemafuta, somuenzaniso, green tea, vhiniga, sinamoni, kofi nezvimwe zvakadaro.

Chikamu chekutanga cheDucane kudya

Kuti uwane nguva ye "Attack" shandisa chiyero ichi chekuwedzera kwakanyanya uye nhamba yemazuva:

• kusvika kusvika makirogiramu makumi maviri, nhanho ichakuitira iwe isiri kwemazuva mashanu;
• kubva pa20 kusvika ku30 kg, ipapo danho rako richagara kubva pamazuva mashanu kusvika kune manomwe;
• zvinopfuura 30 kg, ipapo danho rinotora mazuva gumi.

Mune nguva ino pfupi iwe uchakwanisa kuvandudza mararamiro ako emukati uye kubvisa 6 kg yehuwandu hwekurema. Mitemo yepakati ye "Attack":

1. Usashandisa danho iri kwemazuva anopfuura gumi, sezvo iwe usingakwanisi kubudirira.
2. Kurasikirwa uremu kunogona kufambidzana nemuromo wakaoma, utera mumuviri uye chirwere.
3. Inokurudzirwa kuwedzera zvakare kushandisa dambudziko revithamini nemaminera.
4. Kushandiswa kwezuva nezuva kwe 1.5 kikapu. supuni yeoat bran.
5. Kudya kunofanira kunge kune mapuroteni ekudya, ane zvishoma zvishoma zvemafuta uye makhahydrates.
6. Idya zvakanyanya sezvaunoda uye kana uchida.
7. Ika mupfini, muvheni kana kubika zvokudya.

Nhamba yezvinhu zvakabvumidzwa nemishonga pachigamba chino: pasi-fat-fat veal na ham, chichena chekuchi nyama, sarbit, nyama yemombe kana chirwere chekudya, chicken kana chiropa chechipfuwo, hove; hove, caviar, mafuta mashoma ekottage cheese , mukaka uye yogurt.

Chikamu chechipiri chekudya kweDukan

Nguva yenguva yekutakura izuva 15. Inonyanya kukosha - kushandiswa kwemapuroteni nemazuva emiriwo. Nhamba yezvimwe zvinoshandiswa zvinoenderana neiyo yakasara kilograms:

• kana iwe uchida kurasikirwa pasi pe10 kg, mapuroteni nemazuva emurimwa zvinoda kushandura 1: 1 kana 3: 3;
• kana pane zvinopfuura 10 kg zvehuwandu hunorema, ipapo kushandiswa kunofanira kuva 5: 5.
• Panguva ino unokwanisa kubvisa zvinenge 4 kg yehuwandu hwekurema.

Mitemo yechitambo "Cruise":

1. Kana iwe uchinetseka uye iwe unonzwa usiri, saka zviri nani kupfupisa nguva yegadziriro ino.
2. Panguva ino iwe uchakwanisa kuzadzikisa hutano hwako hunowanikwa.
3. Zuva rega rega 2 tablespoons. spoons of oat bran.
4. Unogona kudya zvakawanda sezvaunoda uye paunenge uchida.
5. Urongwa hwezvinhu zvakarambidzwa panguva ino: mbatatisi, zviyo, pasta, legumes, avocado uye maorivhi.

Ducane Zvokudya Zvokudya

Nguva ye "Consolidation" nzvimbo inoenderana nenhamba ye kirograms yawakatodonha, chikamu chacho chinotevera: 1 kg yakaenzana nemazuva gumi epanzvimbo ino.

Mitemo yechando che "Consolidation":

1. Panguva ino unogona kukanda huwandu hunokwana huwandu hunorema.
2. Iyi nhanho ichakubatsira iwe kusimbisa chikonzero chawakagadzirisa uye kwete kudzokera pakutanga.
3. Zuva nezuva vanodya kusvika ku 2.5 st. spoons of oat bran.
4. Panguva ino, unogona kuwedzera kune yako Zvokudya zvinotevera: 1 michero nechikamu chechizi.
5. Iwe unogona kudya chikamu chezvokudya zvakasakara 1 nguva pavhiki, semuenzaniso, mbatatisi, mupunga kana pasta.
6. Uyezve, kamwechete pavhiki unogona kudya zvidyo zvako zvinorambidzwa. Iyi inogona kuva yekutanga, yechipiri uye dessert, zvikamu bedzi zvinofanira kuva zvemasikirwo akaenzana.
7. Zuva rokutanga revhiki iwe unofanirwa kudya mapuroteni chete, semugove wekutanga.

Chikamu chokupedzisira che "Kutsigira" chinogona kupedza hupenyu hwako hwose. Zvikamu zvekudya kwaPaul Ducane zvichakubatsira iwe kubvisa maundi mapaundi uye uunze muviri wako kuti uite.