Pakati pemapurotini maitiro ekurasika kurasikirwa kunonyanya kuzivikanwa ndiyo nzira inorongwa naPeter Ducant. Zvokudya zvake zvine nzvimbo inotungamira mune zvakawanda, asi ine zvikamu zvakasiyana, zvakasiyana nemitemo yezvokudya uye nguva. Kuti uwane migumisiro, zvakakosha kutevera mitemo yose zvakajeka.
Zvinonyanya kukosha zveDucane kudya
Zvokudya zvinovaka muviri, zvinorongedzwa nemudzidzisi wezvibereko, zvakaenzana uye zvinogutsa. Nheyo yezvokudya Ducane kudya, mapapiro ayo anosanganisira chete anobvumira michina - puroteni yakachena yakareba yakadyiwa, iyo inokubvumira kuti usanzwa nzara, uye inobvisa zvinodhaka zvakanyanya kubva mumuviri. Zvakakosha kuderedza kushandiswa kwezvokudya zvine makedhaidhiriti, uye zviri nani uye zvakakwana kusiya zvachose pamatanho ekutanga ekurasikirwa. Chimwe chirevo cheDucant kudya chinosanganisira kushandiswa kwemvura yakawanda. Zuva rega-rega zvakafanira kudya oat bran, iyo inozadza muviri ne fiber.
"Kurwisa" kweDyukan - chii chaunogona kudya?
Nharaunda yekutanga inotora mazuva anopfuura gumi, asi panguva imwe chete unokwanisa kukanda kusvika pamakirogiramu matanhatu. Nhamba yehuwandu huwandu huwandu hwemvura, asi muviri watototanga kudya mafuta. Nheyo yemenyu yeiyi nguva yekudya ndiyo protein yezvokudya uye zuva rega roga iwe unoda kudya 1.5 maspofu. spoon ye oat bran , iyo inobatsira kuchenesa muviri wehupfu. Maitiro ezuva nezuva anoshandiswa anowedzera 2 litita. Kune avo vanofarira izvo zvinogona kudyiwa pa "Attack", zvinokosha kuti titaure rimwezve murairo - huwandu hwemunyu huri kudya. Inokurudzirwa kunwa vitamini-mineral complex kuwedzera.
Zvokudya Zvokudya Zvimwe "Zvimwe Zvimwe" - ungaidyei?
Iko kubva kune zita rechitambo zvakajeka, saka zvakakosha kuwedzera mapuroteni nemazuva eprotein-yemiti. Zvimwe pane kudya zvinogona kunge zvakasiyana, somuenzaniso, 1/1 kana 2/2 uye zvimwe zvingasarudzwa. I "Shanduro" inosvika kusvikira munhu asvika pakuwanda kwemahombekombe. Kuwanda kwebazi rinodiwa kunowedzera kusvika 2 tbsp. spoons. Kuzviitira iwe menyu yezvinogona kuva pa "Interleaving" Dyukan, zvakakosha kucherechedza kuti hazvina kukodzera zuva kuti idye zvinopfuura 1 kg yemishonga yemisi. Kuwanda kwemvura inodikanwa kunochengetedzwa.
"Kusunga" kweDyukan - chii chaunogona kudya?
Kuti uverenge nguva yenguva ino, iwe unongoda kuwedzera nhamba ye kilogiramu inoshandiswa ne gumi, kureva, kana munhu achidonha makiro manomwe, saka "kuisa" kunotora mazuva makumi manomwe. Chiyero chebhanhire uye mvura zvakafanana nechekare chekudya. Inokurudzirwa kuita rimwe zuva pavhiki neprotheni. Vanhu vazhinji vanofarira izvo zvingadyiwa paDukan's "Fastening" yezvokudya zvekudya zvakasakara, saka pasta yakagadzirirwa, couscous, polenta, bulgur uye legumes inobvumirwa. Kuwanda kwemazambatari uye mupunga wakabvumidzwa hausi kudarika 200 g.
Ducane Zvokudya - mapepa kwezuva rimwe nerimwe
Vakawanda vanogutsikana kuti kudya kwezvokudya kwakaderera uye hakusi kunakidza, asi chaizvoizvo hazviiti. Kunyangwe kubva pachiverengero chakawanda chemishonga unogona kubika zvakawanda zvepakutanga uye zvinonaka. Mapepa eDucane kudya zvakasiyana-siyana, saka unokwanisa kugadzirira kudya, masagadi, mashupiti, mapoka maviri uye kunyange mashokiti ayo anosvika asina kuva ane utano uye anobatsira. Tinokurudzira kuti uedze keke, iyo iwe unogona kuzvigadzirira pane imwe nzvimbo.
Zvishandiso zvekate:
- oat bran - 1,5-2 tbsp. makapu;
- gorosi bran - 1 tbsp. spoon;
- soft curd - 100 g;
- yogurt yakagadzirwa kumba-100 ml;
- evha - 1 pande;
- piniki yehupfu yekubikira, vanillin, shuga mubatsiri uye lemon peel.
Zvisungo zveCream:
- giro rakagadzirwa kumba - 150 ml;
- soft curds - 50 g;
- penguva kahawa - 1 teaspoon;
- sweetener.
Kugadzirira:
- Tora ovhoni pakarepo kusvika kuma12 degrees. Sakanidza zvose zvinoshandiswa kuitira kuti zvigadzirwa zviparadziswe zvakafanana.
- Tora misa kwemaminitsi makumi maviri kuti uite bhandi kuti irere. Isa chifukidzo nematehwe uye uise chikafu chakagadzirwa.
- Bika kwemaminitsi makumi maviri. uye pamusoro pekeke rinofanira kuva rakanaka.
- Ducane Zvokudya, mapeji ayo anosanganisira kudya kwakanaka, kubvumira kushandiswa kwekodhiki muudyidha. Kuzviita, kuputsa kofi mumvura inopisa, uye wobva wawedzera zvimwe zvigadzirwa. Kurova ne blender.
- Ikoshesa keke muzvikamu zvina uye gonhedza ivo nekamu, kuisa kunze kwepamusoro. Siya keke mufriji yeusiku hwose.
Dukan Diet - mapeji e "Attack"
Chikamu chekutanga ndicho chakanyanyisa uye chinowedzera pane zveprotini michina. Kwekudya chamangwanani, unogona kushandisa mapepa eDyukan pa "Attack" kuti ugadzirire omelette, pate, oatmeal uye cookies. Panguva yemasikati unogona kudya ndiro yekutanga, yakabikwa pamusana pe nyama kana hove. Chibereko chakanakisisa chechikamu ichi Ducan's homemade cheese, ruzivo rwacho runosanganisira zvitatu chete. Icho chinopera kuti chibatanidzwe, asi rimwe zuva mushure mokunge uri mufiriji inova yakaoma.
Zvisungo:
- pasi-fat fat cottage cheese - 900 g;
- soda - 1 teaspoon;
- pini yemunyu.
Kugadzirira:
- Cottage cheese chekutanga whisk muchiganda kana kushandisa sieve kuti uibvise uye kubvisa zvimedu.
- Wedzera soda uye fungai zvakanaka. Ducane kudya, ayo mapepa anopa kudya uye anonaka, anokubvumira kuwedzera miriwo yakagadzirwa panguva iyi.
- Kumanikidzira kweawa, uye zvichida zviviri. Panguva iyi nguva kottage cheese inenge ichitsvaga.
- Isai pamoto muduku uye simmer kwemaminitsi makumi maviri. nguva dzose, ichikurudzira.
- Inoramba ichiisa munyu uye iwe unogona kutarisa cheese yakagadzirira. Kana ukachigadzirisa zvakare mufiriji, ichava yakasimba.
Recipes for Dyukan on "Alternating"
Panzvimbo iyi, yatotenderwa kusanganisa mapuroteni nemiti, izvo zvinoita kuti zvive nyore kuwana zvokudya zvakakodzera. Iwe unogona kuzviita unofara ne chahokhbili kubva kune huku, nyama dzekudya dzine bran, saladi uye muto. Kune mafiriji pa "Cruise" yeDukan yezino inotapira, saka nokuda kwekudyira unogona kushumira cheese zvingwa, pancakes, casseroles, ice cream uye pies. Kune sandwiches akasiyana-siyana, unogona kugadzirira chingwa maererano naDucan, ane ruzivo runosanganisira zvikamu zvishomanana zvinowanika.
Zvisungo:
- oat bran - 2 tbsp. makapu;
- gorosi bran - 1 tbsp. spoon;
- mukaka - 3 tbsp. makapu;
- mbiriso yakaoma - 10 g;
- evha - 1 pande;
- pini yemunyu.
Kugadzirira:
- Chokutanga, shandisai mazai nemunyu, asi iwe unogonawo kushandisa shuga inotsiviwa.
- Misi inopisa uye ichiputsa mbiriso mairi, uye zvino, inodururira iyo muzai.
- Siyai musanganiswa kwemaminitsi gumi, uye wobva wawedzera marudzi maviri ebazi uye musanganise. Tambanudza fodya kune fomu uye uisiye iyo kweawa inouya.
- Bika chingwa kwemaminitsi 45. pachitonho chema 180 degrees.
Recipes for Dyukan on "Fastening"
Nharaunda yasvika apo zvinokwanisika kufadza iwe nemiti yakasiyana-siyana nezvinhu zvinorambidzwa. Patafura inogona kuonekwa zvingwa, zvisikwa, masikati uye kunyange zviputi zvepakutanga. Iyo "kusungirirwa" maererano neDyukan ichiripo yakagadzirwa nemapuroteni uye zvinyorwa zvezvokudya kubva kune nyama yakakura. Panguva ino, unokwanisa kutenga yako yaunoda Ducan macaroni, iyo kamukira iyo iri nyore kwazvo, uye inogona kuwedzerwa kune mashupa, uye kune zvishoma zvishoma sechipiri kudya. Nhamba yeoodles, yakagadzirirwa maererano neyepepeti inowanikwa pasi apa, inokwana mazvikwata akawanda.
Zvisungo:
- yolks - 2 zvidimbu;
- starch - 6 tbsp. makapu;
- pini yemunyu.
Kugadzirira:
- Yolks inokonzera starch, injoya pfu zvishoma nezvishoma. Isa munyu ufukidze hupfu.
- Bvisai zvishoma zvisingakwanisi kutarisa, uye gurai mapepa nevha kuti muwane noodles.
- Dhiya workpiece mumhepo kana muovheni paunenge usisina kutonhora.