Kashoma munhu iyeye asina kumboedza imwe mhando yekudya kana iwe wanga uri pane chikafu muhupenyu hwako hwese. Nhasi kune mazana ezvikafu zvemarudzi ese anovimbisa kurasikirwa nhevedzano yemakirosi munguva yekurekodha. Kwemakore mashoma anga ari akanaka kwazvo chikafu chevaDukan, chirongwa chekuderedza uremu chakakunda mukurumbira wepasirese uye icho inofunga kudzikisa huremu nenzira yakasikwa zvachose.
Chikafu cheDukan chine 4 zvikamu izvo zvinobatsira kuti munhu arasikirwe nehuremu mune a kutsanya uye kuenzanisa. Kana iwe uchida kuziva zvishoma zvishoma nezve rudzi urwu rwekudya, usarase zvakadzama uye utarise zvakanaka hunhu hwayo uye njodzi izvo zvinogona kutungamira kuhutano.
Chii chinonzi chikafu cheDukan?
La Kudya kweDukan chikafu cheprotein chinotsvaga kudyiwa kwe protein mukudya kwemazuva ese uye kunzvenga panguva dzese kudyiwa kwe makabhohaidhiretsi. Naizvozvi, muviri unokwanisa kudya mafuta anoungana mukati uye nenzira iyi kurasikirwa uremu mu kutsanya uye nyore. Pakati pezvikamu zviviri zvekutanga zvechikafu ichi, iyo kilos yakatarwa nepo panguva mbiri dzekupedzisira huremu hunowanikwa huchigadziriswa, zvichidzivirira izvo zvinonzi rebound mhedzisiro.
Zvikamu zvekudya kweDukan
- Kurwisa chikamu: Uyu danho rekutanga Iyo inoratidzwa neshanduko mune metabolism pachayo uye iyo kurasikirwa kwemakirogiramu yakura zvikuru. Iyo nguva yechikamu ichi inoenderana neuwandu hwemakirosi ayo munhu anoda kurasikirwa nawo. Inogona kugara kubva pazuva rimwe chete kusvika panenge vhiki imwe chete. Muchikamu chino, chete kudyiwa kwezvikafu zvakapfuma mu mapuroteni emhuka dzakadai sehuku isina ganda, mazai, hove kana nyama tsvuku. Izvi zvekudya zvinogona kutorwa zvisina muganho uye munhu akasununguka kusarudza huwandu hwaanodya. Kune rimwe divi, chikafu chakakosha senge michero chinorambidzwa zvachose, miriwo, mupunga kana zviyo.
- Chikamu chechikepe: Muchikamu chino, chikafu chitsva kune chikafu ichi saka chakanyanyisa uye chakasiyana. Pamwe nemapuroteni iwe unokwanisa kutora miriwo pasina muganho. Ichi chikamu chinowanzo gara pamusoro mwedzi miviri iyo inowanzo inguva inopfuura kusvikira munhu akwanisa kusvika kune yavo chiremera chakanaka. Pakati pechikamu ichi, zvimwe zvekudya zvakaita semupunga, mbatatisi kana nyemba.
- Chikamu chekubatanidza: Neichi chikamu iyo inogara ichitya kutya kukonzeresa iyo inoitika mune zhinji dzinonzi chikafu chishamiso. Pakati pechikamu ichi, kuiswa kwezvimwe zvekudya zvakapfuma mu makabhohaidhiretsi. Kazhinji zvinogara maererano nemakirosi akaraswa nemunhu ari kutaurwa, kunyanya makirosi akarasika anowedzerwa negumi uye anowanikwa nenzira iyi mazuva ayo anogara danho rechitatu iri. Muchikamu chekusimbisa iwe haucharase uremu asi zvinoramba izvo zvakawanikwa muzvikamu zviviri zvakapfuura. Unogona kudya chikafu chakamborambidzwa senge michero, mupunga, chizi kana chingwa.
- Kudzikamisa chikamu: Ichi chikamu chekupedzisira chemakakatanwa Kudya kweDukan uye mairi, munhu wacho atosvika ku chiremera chakanaka uye inofanira kuchengetwa zuva rimwe pavhiki. Panguva iyoyo iwe unofanirwa kungodya mapuroteni kuti ubhadhare zvakawandisa pane mamwe mazuva evhiki. Zvinokurudzirwa kutevera chikamu ichi panguva hupenyu hwese uye nenzira iyi chengetedza huremu hwakakodzera uye kudzivirira kuwedzera kwemakirogiramu.
Izvo zvakakosha kuti iwe urangarire kuti kuti iyo dhizeti ive 100% inoshanda, iwe unofanirwa kutora mashoma 12 magirazi emvura pazuva uye chipunu cheoat bran. Iyi supuni inogona kutorwa yakavhenganiswa ne yogati kana nemazai.
Njodzi dzechikafu cheDukan
La Kudya kweDukan Pasina kupokana kudya kwakakurumbira nhasi uye vanhu vazhinji vakasarudza kuitevera. Zvisinei, kunyangwe paine zvinotaurwa nevanhu vazhinji, vazhinji vezvoutano vanobvuma kuti ndizvo chikafu chine njodzi kuhutano. Sezvo chiri chikafu chavanotungamira mapuroteni uye mune izvo zvakawanda zvakakosha zvekudya zvisina kubviswa, zvinogona kukonzeresa zvakakomba matambudziko ku kugaya uye metabolic level.
Mumatanho ekutanga echikafu ichi, kushandiswa kwe makabhohaidhiretsi, kushayikwa kwemacarhydrate kunogadzira kuora muviri asi kune zvekare zvimwe zviratidzo zvinokonzerwa nekushaikwa kwesimba senge kuneta, kuneta kana kutemwa nemusoro. Imwe yenjodzi dzekudya kwakadai ndeyekuti vanowanzo gadzira uric asidhi matombo izvo zvinogona kukonzera kuoneka kweanonzi itsvo matombo. Kudya kweDukan kunozivikanwa zvakare nekukonzera zvakakomba Matambudziko ekubatira pakati pevamwe vanhu nekuda kwekushaikwa kwefibre mukudya kwacho. Kudzivisa dambudziko iri, chirongwa ichi chinokumanikidza kuti utore chipuni cheoats yakakungurutswa kwenguva yakareba yezvakataurwa kudya.
Sezvawaona, pane zvakawanda zvakanaka izvo izvo izvo Kudya kweDukan Asi sezvazviri nezvakawanda kudya kwezvishamiso, kune zvakare njodzi dzakawanda murudzi urwu rwehurongwa hwekureruka. Kana iwe ukasarudza kutevedzera urwu rudzi rwekudya kuti urasike mashoma ekuwedzera kilos, chinhu chakanakisa kuenda kune nyanzvi iyo inokuraira kana zvichinyatso kukosha kutevedzera rudzi urwu rwekudya. Ndinovimba ndakubvisa kusahadzika kwese nezve chikafu chakakurumbira cheDukan uye sarudza yakanakisa nzira.
Ipapo ndave kukusiya vhidhiyo inotsanangura saka kuti zvinyatso kujekesa izvo zvine chekudya cheDukan uye chii chakanakira uye chakaipa.