72 Ducane noj cov zaub mov cov khoom. 72 protein cov khoom rau cov theem "nres" Dukan Noj cov zaub mov

Tsis ntev los no, txoj kev mov, los ntawm Pierre Dyukanom sawv tawm ntawm cov loj loj ntau ntawm cov pluas noj. Fabkis noj haus tsis tau khuv xim 30 xyoo tsim nws system, uas tom qab poob hnyav los ntawm celebrities xws li Jennifer Lopez thiab Penelope Cruz. 72 noj cov zaub mov cov khoom Ducane cia dieters noj heev varied thiab noj. Yog li ntawd, dab tsi yog qhov essence ntawm cov khoom noj, thiab dab tsi yog ib daim ntawv teev kev pom zoo cov khoom?

Yuav ua li cas yog cov khoom noj Ducane

72 Dukan Noj cov zaub mov cov khoom - ib tug protein khoom uas hais tias yog tau kev tso cai rau siv. Muaj ntau cov thwjtim ntawm no noj cov zaub mov yog feem ntau txaus siab los ntawm cov lus hais tias hwj chim Dyukanu system: "Noj cov khoom uas thiab tsis suav cov calorie ntau ntau!" Xwb: suav muaj calorie ntau ntau - nws yog incredibly tsho ua hauj lwm rau cov uas koj xav tau ib tug ntau ntawm cov sij hawm, thiab nyob rau hauv nws slimming, tej zaum tsis tau.

Yuav ua li cas yog qhov zoo ntawm no protein noj cov zaub mov rau saum lwm cov? Feem ntau, poob phaus, poob ceeb thawj yog nkag mus rau hauv nws tom qab tej lub sij hawm. Ib Dyukan muab nws: Dukan Noj cov zaub mov, uas theem no yog tsim nyob rau hauv xws li ib tug txoj kev raws li rau kev txhim kho cov kev tshwm sim, yuav tsis cia li ib lub hlis los yog ob tug rov qab zoo dua. Ntxiv mus, cov neeg nram qab no cov khoom noj yuav tau noj ntau tshaj 100 cov khoom thiab yog tsis ntshai ntawm uas nce hnyav dua.

Ducane noj cov zaub mov txhua hnub muaj xws li ib tug tshwj xeeb kev noj haus, uas sib raug rau ib tug poob theem. Tag nrho cov ntawm plaub theem.

Theem №1 - Attack

Dukan Noj cov zaub mov - uas theem muaj ntau lub hom phiaj - pib nrog rau theem ntawm "attack." Qhov no txhais tau tias cov thawj theem - qhov zoo tshaj thiab, nyob rau hauv qhov tseeb, rau nws los lub ntsiab poob phaus. Yog hais tias koj xav mus pov xwb 1 kg, 1 hnub "nres" yuav txaus. Dukan Noj cov zaub mov, "nres" uas kav 3 hnub, yuav poob mus rau 3 kg. 5 hnub tsim kom tshem tau ntawm 3 kg rau 5 hnub 7-10 pab slimming ntawm 5 kg thiab ntau dua tshaj qhov hnyav.

Tsis muaj teeb meem ntau npaum li cas ntawd kub ntev li Dukan Noj cov zaub mov, "nres" - qhov no yog qhov tsuas theem nyob rau hauv uas muaj kev noj haus txwv tsis pub. Nws yog tsim nyog los noj thaum lub sij hawm lub sij hawm no tsuas nqaij, nqaij offal, ntses thiab nqaij ntses nyoo, nrog rau cov kev zam ntawm nqaij npuas thiab menyuam yaj. Raws li ib tug condiment rau lawv muaj cai siv tshuaj thiab txuj lom, txiv qaub, qij, dos los yog mustard nyob rau hauv moderation. Tsis tas li ntawd pub khoom noj siv mis, tab sis muaj roj tsawg, thiab qe dawb. Dej qab zib - tshuaj yej (xws li tshuaj ntsuab), kas fes, chicory thiab dej qab zib. Kaum tsib diav oat bran ib hnub (nyob rau hauv daim ntawv ntawm cov cereal los yog additives rau mis nyuj) ua tiav daim ntawv teev. Qab Zib yog tsis yooj yim sua, tab sis koj muaj peev xwm siv qab zib hloov. Thiab, ntawm chav kawm, tsis kam muab tej roj: Butter, zaub, lwm yam Ua noj ua haus yog ua li cas rau cov hniav nyiaj hniav kub, steamed los yog nyob rau hauv lub qhov cub.

Theem №2 - alternating

Rau ntawm no theem 72 Ducane protein noj cov zaub mov cov khoom uas tau yav tas los tso cai complements zaub. Thaum lub sij hawm "alternation" muaj ib tug ntxiv poob, yog li ntawd lub txiaj ntsim ntawm lub "nres" lub sij hawm yuav tsum ho paub. Ib Dyukan tswv yim los lo rau theem "alternation" raws li ntev raws li poob ceeb thawj yuav tsis tau kawg tshwm sim uas yog nrhiav.

Lub essence ntawm lub sij hawm ntawm lub "alternation" - ib tug kev hloov nyob rau hauv protein-protein zaub hnub. Piv txwv li, muaj ib hnub slimming noj xwb protein zaub mov, thiab hnub tom qab ntxiv rau cov protein ntau cov tais diav, zaub, protein thiab ces dua lub hnub, thiab lwm yam Koj yuav ua raws li cov tswvyim 5 5 5 Protein - 5 protein thiab zaub hnub.

Protein ntawv qhia zaub mov tseem tib yam li nyob rau hauv lub "nres" lub sij hawm. Tab sis nyob rau hauv protein thiab zaub hnub yuav tsis tag nrho cov zaub yog cov zoo dua mus nrauj zoo tag nrho legumes, qos yaj ywm thiab pob kws. Lawm, tag nrho cov lwm yam zaub muaj cai nyob rau hauv cov khoom noj, tab sis yuav tsum tsis txhob ua phem rau zaub ntug hauv paus thiab beetroot.

Theem №3 - Kho

Ducane noj cov zaub mov txhua hnub yuav tsum tau nqus ib tug tshwj xeeb cov zaub mov. Cov theem ntawm "consolidation" yog tsis muaj exception. Firstly, nws yog tsim nyog los xam rau qhov ntev ntawm "kho" - nws yuav yog nyob ntawm seb muaj pes tsawg tus poob kilograms (1 kg yog tshaj mus rau 10 hnub). Piv txwv li, poob ceeb thawj poob 5 kg, nws txhais tau tias lub sij hawm ntawm "consolidation" yuav kav 50 hnub. Ob, nyob rau hauv lub sij hawm ntawm "consolidation" tswvcuab ntxiv khoom nyob rau hauv cov khoom noj, tab sis nyob rau txhua txhua theem - nws tus kheej. Yog hais tias lub sij hawm ntawm "consolidation" yuav tsum kav 50 hnub, 2 theem yuav tau 25 hnub.

Lub hauv paus ntawm kev noj haus muaj protein thiab zaub tais diav siav raws li cov kev cai ntawm yav tas los ob theem ntawm kev noj haus. Nyob rau hauv thawj 25 hnub ntawm "consolidation" theem yuav muab ntxiv nyob rau hauv cov khoom noj:

• protein-bran los yog cov nplej (tsis muaj ntau tshaj li 2 slices ib hnub twg);
• Txiv hmab txiv ntoo (tsis ntau tshaj 1 pab ib hnub twg);
• cheese (tsis muaj ntau tshaj li 40 grams ib hnub twg.);
• nplawv khoom (tsis ntau tshaj 1 qho rau ib lub lim tiam);
• nqaij npuas, yaj thiab nqaij sawb (tsis ntau tshaj li 2 lub sij hawm ib lub lim tiam);
• Cov nyiaj so koobtsheej noj hmo ntawm ib yam ntawm cov khoom (1 ib lub lim tiam).

Cov nram qab no tau ntawm nplawv zaub mov 25 hnub yuav muab ntau zog mus rau 2 servings ib lub lim tiam, gala noj hmo nqa tawm 2 lub sij hawm ib lub lim tiam.

Theem №4 - Stabilization

Nyob rau hauv lub xeem rau theem ntawm "stabilization" yog tej zaum yuav siv tag nrho cov yav tas los nkag mus rau hauv cov khoom noj khoom, tab sis nrog ib co kev hloov kho.

1. Hauv paus rau ntxiv cov zaub mov kom tsawg kom txog rau thaum kawg ntawm lub neej yuav muaj protein-zaub zaub mov, raws li nyob rau hauv kauj ruam "kho." Tag nrho lwm yam "consolidation" theem txoj cai kuj ua hauj lwm.
2. Muaj ib hnub ib lub lim tiam rau noj xwb protein zaub mov.
3. Txhua txhua hnub muaj 3 tbsp. dia bran.
4. Muab koj tus kheej ib ce muaj zog.

72 Ducane noj cov zaub mov cov khoom

Yog li ntawd, yog dab tsi cov khoom noj yuav suav hais tias favorites Dukan Noj cov zaub mov?

1. Nqaij: luav, nees nqaij, nqaij nyug thiab nqaij menyuam nyuj, siav tsis muaj roj.
2. Offal: tus nplaig, ob lub raum, lub siab, siav tsis muaj roj.
3. Ntses thiab cov kaus poom ntses, uas nws muaj roj cov ntsiab lus yog tsawg tshaj li 10%.
4. Tej nqaij ntses nyoo siav tsis muaj roj.
5. Nqaij qaib thiab nqaij npuas thiab qaib ntxhw nqaij npua.
6. Tej noog, tshwj tsis yog rau cov us thiab os.
7. Qe, etc.

Tag nrho cov arsenal slimming - 72 protein cov khoom, thiab ntau tshaj 30 cov khoom uas yuav nkag tau rau hauv tom ntej theem ntawm kev noj haus.

zaub mov txawv

72 Ducane noj cov zaub mov cov khoom tsis pub noj cov zaub mov uninteresting thiab bland. Ntawm no yog ib co piv txwv ntawm cov pov thawj delicious recipes.

ci taum paj

Ua ntej ua noj ua haus qhov cub rhuab mus 230 ^° C taum paj yuav tsum tau txiav rau hauv voos los yog squares, dipped nyob rau hauv cov kua ntses thiab muab tso rau hauv ib tug rhuab lauj kaub. Tom ntej no mus cov cheese kis hlais tswb kua txob. 30 min tais ci nyob rau hauv qhov cub kom sai li sai raws li kua txob them nrog ib tug crispy ua kiav txhab, cov khoom xyaw yuav tsum tau tig mus rau sab tod. Lub tiav lawm zaub mov yog watered tshwj xeeb ntses (txiv qaub kua txiv + + kua ntses kua ntses). Sab saum toj yuav tsum dai kom zoo nkauj nrog taum paj zaub txhwb.

Mayonnaise tshuaj Ducane

Dukan Noj cov zaub mov, cov zaub mov txawv hais tias ua li lub hnub-rau-hnub adherents ntawm lub hwj chim system, kuj muaj ib tug kos npe rau zaub mov, npaj los ntawm Pierre Dyukanom. Qhov no zaub mov, los yog es tus ntses - mayonnaise.

3 hau qe qe yuav tsum tshem tawm thiab txias. Ntxiv lawv kua txob, 1 h. Diav ntawm vinegar, 2 h. Tablespoons mustard, ntsev, thiab ces kom huv si zuaj nrog ib diav. Maj mam txoj 75 ml paraffin roj, nplawg lub sib tov nrog ib tug tov. Plying ib tug tov khoom nyob rau hauv cov kev taw qhia txog / down thiab speeding li cov pace, raws li ib tug tshwm sim tau ib tug tuab dawb thiab mayonnaise.

Tsev cheese thiab bran cheesecakes

Yuav tsum tau tov nyob rau hauv ib tug thawv 350 gr. cheese, 2 qe, ib tug peb lub hlis twg diav qab zib, 3 dia oat bran, ntsev thiab ib tug ib nrab diav vanilla. Tag nrho cov mix thiab daim ntawv cheesecakes. Fry nyob rau hauv kub skillet, thaum koj tig los tuav nws txhais tes, yuav tsis tawg.

lub cev ua si

Muaj ntau celebrities ntseeg hais tias muaj yog ib tug zoo dua mov system tshaj lub Dukan Noj cov zaub mov - ceeb thawj yog poob kuj sai sai thiab nyob rau hauv raws li nrog tag nrho cov uas yuav tsum tau yuav tsis tau xa rov qab. Txawm li cas los, ntuav tawm ntau tshaj 3-5 kg, ib tug neeg sau txoj kev pheej hmoo ntawm sagging tawv nqaij thiab flabby leeg. Mus rau lub gym nrog instructors, tsis txhua leej txhua tus muaj peev xwm them taus, li ntawd, Ib Dyukan kom pheej yig tshaj ntawm cov kev ua si uas tau puas tau muaj - mus taug kev. 20 feeb ib hnub twg ceev ceev, haiv neeg taug kev yuav muab tsis tau tsuas yog ib tug qab ntxiag mus taug kev, tab sis tseem txhim khu nqaij laus. Yog hais tias ua tau, muaj peev xwm yuav supplemented nrog taug kev ua luam dej, thiab tau zoo heev los ntawm kev siv ntawm noj cov zaub mov tsis ntev ntev tos.

Nyob rau tsom Dukan Noj cov zaub mov? 72 protein khoom - uas yog lub hauv paus rau slimming noj cov zaub mov. Tsis xav kom suav muaj calorie ntau ntau, tsis txhob ploj rau cov sij hawm nyob rau hauv lub gym, li ntawd, cov xov tooj ntawm cov neeg uas xav kom muaj kev cov kev xav ntawm lub hwj huam mov system los ntawm Fabkis noj haus txhua txhua hnub yog ua.