Inqabile loo mntu ongazange azame uhlobo oluthile lokutya okanye ebekhe watya ubomi bakhe bonke. Namhlanje kukho amakhulu ezidlo zokutya zazo zonke iintlobo ezithembisa ukuphulukana noluhlu lweekhilos ngexesha lokurekhoda. Iminyaka embalwa iye yahamba kakuhle ukutya kweDukan, Isicwangciso sokunciphisa umzimba esiphumelele udumo lwehlabathi kwaye ucebisa ukunciphisa umzimba ngendlela yendalo ngokupheleleyo.
Ukutya kweDukan kubandakanya Izigaba ezi-4 oko kuya kumnceda umntu ukunciphisa umzimba kwi a kakhulu ngokukhawuleza nangokulinganayo. Ukuba ufuna ukwazi okungakumbi malunga nolu hlobo lokutya, ungalahli iinkcukacha kwaye uthathe ingqalelo kwiimpawu zalo kwaye iingozi oko kunokukhokelela kwimpilo.
Kukuthini ukutya kweDukan?
La Ukutya kweDukan kukutya okune-protein okufuna ukusetyenziswa iiproteni ekudleni kwemihla ngemihla kunye nokuthintela ngamaxesha onke ukungeniswa iikhabhohayidrethi. Ngale nto, umzimba uyakwazi ukusebenzisa amanqatha aqokelela ngaphakathi kwaye ngale ndlela unciphise umzimba kwi ngokukhawuleza kwaye kulula. Ngexesha lamanqanaba amabini okuqala oku kutya, i iiseti ezibekiweyo ngelixa ezimbini zokugqibela ubunzima obufunyenweyo bugcinwa, kuthintela oko kubizwa ngokuba isiphumo esiphakamileyo.
Izigaba zokutya kweDukan
- Isigaba sokuhlaselwa: Lo isigaba sokuqala Lubonakala ngenguqu kwimetabolism uqobo kunye ukulahleka kweekhilo mdala kakhulu. Ubungakanani beli nqanaba buxhomekeke kubungakanani beekilo umntu afuna ukuphulukana nazo. Inokuhlala ukusuka kusuku olunye ukuya kuthi ga Iveki enye. Kweli nqanaba, kukusetyenziswa kokutya okunotyebileyo Iprotheni yezilwanyana njengenkukhu engenasikhumba, amaqanda, intlanzi okanye inyama ebomvu. Oku kutya kunokuthathwa ngaphandle kwemida kwaye umntu ukhululekile ukukhetha isixa esisetyenzisiweyo. Kwelinye icala, ukutya okubalulekileyo okufana neziqhamo akuvumelekanga, imifuno, irayisi okanye iisiriyeli.
- Isigaba sokuhamba ngenqanawa: Kweli nqanaba, ukutya okutsha Kule ndlela yokutya ke ilunge ngakumbi kwaye yahlukile. Kunye neeproteni, ungathatha imifuno ngaphandle komda. Eli nqanaba lidla ngokuhlala malunga iinyanga ezimbini eliqhelekileyo lixesha elidlulileyo ade umntu akwazi ukufikelela kubo ubunzima obufanelekileyo. Ngeli nqanaba, okunye ukutya okufana nerayisi, iitapile okanye iimbotyi.
- Isigaba sokudibanisa: Kule nqanaba isoloko isoyikisa isiphumo esibuyayo eyenzeka kwezininzi ekuthiwa kukutya okungummangaliso. Ngeli nqanaba, ukubandakanywa kokutya okuthile okunotyebileyo iikhabhohayidrethi. Ihlala ihlala ngokweekhilo ezilahlekileyo kulomntu kuthethwa ngaye, ngakumbi ezilahlekileyo ziphindaphindwe ngeshumi kwaye zifumaneka ngale ndlela iintsuku zihlala esi sigaba sesithathu. Kwinqanaba lokudityaniswa akusekho ukunciphisa umzimba kodwa igcina okuphumeleleyo kwizigaba ezibini ezidlulileyo. Ungatya ukutya obekungavunyelwanga ngaphambili njengeziqhamo, irayisi, itshizi okanye isonka.
- Isigaba sokuzinzisa: Eli linqanaba lokugqibela lempikiswano Ukutya kweDukan kwaye kuyo, umntu sele efikelele kwi ubunzima obufanelekileyo kwaye kufuneka igcinwe usuku olunye ngeveki. Ngaloo mini kuya kufuneka utye iprotein kuphela ukubuyekeza ukugqitha kwezinye iintsuku zeveki. Kucetyiswa ukuba ulandele esi sigaba ngexesha ubomi bonke kwaye ngale ndlela kugcina ubunzima obufanelekileyo kwaye kuthintele ukwanda kweekhilo.
Kubalulekile ukuba ukhumbule ukuba ekudleni ukuze kusebenze nge-100%, kufuneka uthathe ezimbalwa Iiglasi ezili-12 zamanzi ngosuku kunye nepunipoon ye-oat bran. Le icephe ingathathwa ixutywe neyogathi okanye namaqanda.
Ubungozi bokutya kweDukan
La Ukutya kweDukan Ngokuqinisekileyo yeyona ndlela idumileyo yokutya namhlanje kwaye abantu abaninzi bagqibe kwelokuba bayilandele. Nangona kunjalo, ngaphandle kwento abantu abaninzi abayithethayo, uninzi lweengcali ngezondlo ziyavuma ukuba kunjalo ukutya okuyingozi kakhulu kwimpilo. Njengokutya apho baphambili khona iiproteni kwaye apho ukutya okuninzi okubalulekileyo emzimbeni kungafakwanga, kunokubangela iingxaki ezinkulu kuzo zombini yokwetyisa kunye nenqanaba lokutya.
Kumanqanaba okuqala oku kutya, ukusetyenziswa kwe iikhabhohayidrethi, Oku kungabikho kwee-carbohydrate kuvelisa ukunciphisa umzimba kodwa zikhona nezinye iimpawu ezibangelwa kukuswela amandla njengokudinwa, ukudinwa okanye intloko ebuhlungu. Enye yeengozi zokutya okunje kukuba bathambekele ekwenzeni amatye euric acid ezinokubangela ukubonakala kwamatye abizwa ngokuba zizintso. Ukutya kwaseDucan kukwadume ngokubangela ukubanzima iingxaki zokuqhinwa phakathi kwabanye abantu ngenxa yokunqongophala kwefayibha ekutyeni uqobo. Ukulwa le ngxaki, esi sicwangciso siyakunyanzela ukuba usithathe icephe le oats eziqengqelweyo ngexesha lokutya okuxeliweyo.
Njengoko sele ubonile, zininzi izibonelelo ezithi Ukutya kweDukan Kodwa njengokuba kunjalo nakwizidlo ezininzi ezingummangaliso, kukwakho neengozi ezininzi kolu hlobo lwesicwangciso sokunciphisa umzimba. Kwimeko apho uthatha isigqibo sokulandela olu hlobo lokutya oza kulahla iikhilogram ezimbalwa ezongezelelweyo, eyona nto ilungileyo kukuya kwingcali eya kukucebisa ukuba kufanelekile na ukulandela olu hlobo lokutya. Ndiyathemba ukuba ndikucacisile onke amathandabuzo malunga nokutya okudumileyo kweDukan kwaye ukhethe eyona ndlela ifanelekileyo.
Emva koko ndiza kukushiya ividiyo echazayo ukuze icace gca ukuba ukutya kwe-Dukan kuqulethwe yintoni kwaye yintoni elungileyo kunye neengozi zayo.