Ukudla kweDukan

ukudla kwe-dukan

Akuvamile lowo muntu ongakaze azame uhlobo oluthile lokudla noma ubulokhu udla impilo yakho yonke. Namuhla kunamakhulu ezondli zazo zonke izinhlobo ezithembisa ukulahlekelwa ngochungechunge lwamakhilo ngesikhathi sokurekhoda. Iminyaka embalwa ibilokhu imfashini kakhulu Ukudla kwamaDukan, uhlelo lokwehlisa isisindo esizuze udumo lomhlaba wonke nokuthi uhlongoza ukunciphisa umzimba ngendlela yemvelo ngokuphelele.

Ukudla kwamaDukan kuqukethe Izigaba ezi-4 lokho kuzosiza umuntu anciphise isisindo ku-a iyashesha futhi ilinganisiwe. Uma ufuna ukwazi okwengeziwe ngalolu hlobo lokudla, ungalahlekelwa imininingwane futhi unake kahle izici zalo futhi izingozi lokho kungaholela empilweni.

Kuyini ukudla kwe-Dukan?

La Ukudla kwe-dukan ukudla kwamaprotheni okufuna ukusetshenziswa kwe amaprotheni ekudleni kwansuku zonke nokugwema ngaso sonke isikhathi ukungena kwe carbohydrate. Ngalokhu, umzimba uyakwazi ukusebenzisa amanoni aqoqana ngaphakathi futhi ngale ndlela unciphise isisindo ku kuyashesha futhi kulula. Phakathi nezigaba ezimbili zokuqala zalokhu kudla, i- kilos isethiwe ngenkathi phakathi kwalezi ezimbili zokugcina isisindo esitholakele sigcinwa, sivimbela lokho okuthiwa umphumela obuyile.

Izigaba zokudla kwamaDukan

  • Isigaba sokuhlasela: Lona isigaba sokuqala Kubonakala ngoshintsho emzimbeni ngokwalo kanye ne- ukulahleka kwamakhilo mdala kakhulu. Isikhathi salesi sigaba sincike enanini lamakhilo umuntu afuna ukulilahla. Ingahlala kusuka osukwini olulodwa kuye cishe ku-cishe isonto elilodwa. Kulesi sigaba, ukusetshenziswa kuphela kokudla okunothile amaprotheni ohlobo lwesilwane njengenkukhu engenasikhumba, amaqanda, inhlanzi noma inyama ebomvu. Lokhu kudla kungathathwa ngaphandle kwemingcele futhi umuntu ukhululekile ukukhetha inani elidliwe. Ngokuphambene nalokho, ukudla okubalulekile njengezithelo akuvunyelwe ngokuphelele, imifino, irayisi noma okusanhlamvu.

Ukudla-mahhala-ukudla kwase-dukan

  • Isigaba se-Cruise: Kulesi sigaba, ukudla okusha kulokhu kudla ngakho-ke kulinganiseka kakhulu futhi kuhlukahlukene. Kanye namaprotheni ungathatha imifino ngaphandle komkhawulo. Lesi sigaba ngokuvamile sithatha cishe izinyanga ezimbili okujwayele ukuthi kube yisikhathi esidlulayo kuze kube yilapho umuntu ekwazi ukufinyelela kubo isisindo esihle. Ngalesi sigaba, okunye ukudla kusenqatshelwe, njengelayisi, amazambane noma imidumba.

isigaba sokuhamba ngesikebhe

  • Isigaba sokuhlanganisa: Ngalesi sigaba i- nomphumela owesabekayo njalo lokho kwenzeka kokuningi okubizwa ngokuthi ukudla okuyisimangaliso. Ngalesi sigaba, ukufakwa kokudla okuthile okunothile ku- carbohydrate. Imvamisa ihlala ngokuya ngamakhilo lawa umuntu okukhulunywa ngaye olahlekile, ikakhulukazi amakhilo alahlekile aphindwe ayishumi futhi atholakala ngale ndlela izinsuku ezikhona lesi sigaba sesithathu. Esigabeni sokuhlanganiswa awusanciphisi isisindo kodwa kugcina okwazuzwa ezigabeni ezimbili ezedlule. Ungadla ukudla okwakungavunyelwe ngaphambilini njengezithelo, ilayisi, ushizi noma isinkwa.

Yini-Okufanele Ukwazi-Mayelana ne-Dukan-Diet

  • Isigaba sokuzinzisa: Lesi yisigaba sokugcina sempikiswano Ukudla kwe-dukan futhi kuyo, umuntu usevele ufinyelele kufayela le- isisindo esihle futhi kufanele igcinwe usuku olulodwa ngesonto. Ngalolo suku kufanele udle amaprotheni kuphela ukunxephezela ukweqisa kwezinye izinsuku zesonto. Kungakuhle ukuthi ulandele lesi sigaba ngesikhathi impilo yonke futhi ngale ndlela ugcine isisindo esifanele futhi uvikele ukwanda kwamakhilo.

Odumile-ubani-owenza-i-dukan-yokudla-5

Kubalulekile ukuthi ukhumbule ukuthi ekudleni ukuze kuphumelele ngo-100%, kufanele uthathe okumbalwa Izingilazi eziyi-12 zamanzi ngosuku nesipuni se-oat bran. Lesi sipuni singathathwa sixutshwe neyogathi noma namaqanda.

Ubungozi bokudla kwamaDukan

La Ukudla kwe-dukan Akungabazeki ukuthi iwukudla okudume kakhulu namuhla futhi abantu abaningi banqume ukukulandela. Kodwa-ke, naphezu kwalokho okushiwo abantu abaningi, izazi eziningi zokudla ziyavuma ukuthi kunjalo ukudla okuyingozi kakhulu empilweni. Njengoba kungukudla lapho begxile khona amaprotheni futhi lapho ukudla okuningi okubalulekile komzimba kungafakwanga khona, kungadala izinkinga ezinkulu kukho wokugaya ukudla kanye umzimba umzimba. 

Ezigabeni zokuqala zalokhu kudla, ukusetshenziswa kwe- carbohydrate, lokhu kushoda kwama-carbohydrate kuveza i- ukulahlekelwa isisindo kodwa kukhona nezinye izimpawu ezibangelwa ukungabi namandla njengokukhathala, ukukhathala noma ikhanda. Enye yezingozi zokudla okunjalo ukuthi zivame ukwakheka amatshe e-uric acid okungadala ukuvela kwalokho okubizwa ngamatshe ezinso. Ukudla kwamaDukan nakho kudume ngokubanga okungathi sína izinkinga zokuqunjelwa phakathi kwabanye abantu ngenxa yokushoda kwe-fiber ekudleni uqobo. Ukumelana nale nkinga, lolu hlelo lukuphoqa ukuthi uthathe isipuni se-oats esigoqiwe phakathi nesikhathi lapho lokho kudla kuhlala khona.

Njengoba ubonile, kunezinzuzo eziningi ukuthi Ukudla kwe-dukan Kepha njengoba kunjalo ngokudla okuningi okuyisimangaliso, kukhona nezingozi eziningi kulolu hlobo lohlelo lokwehlisa isisindo. Uma kwenzeka unquma ukulandela lolu hlobo lokudla ukuze ulahlekelwe amakhilogremu ambalwa, kungcono uye kochwepheshe ukuze akweluleke uma kufanelekile ngempela ukulandela lolu hlobo lokudla. Ngiyethemba ngikusulile konke ukungabaza mayelana nokudla okudumile kwamaDukan bese ukhetha indlela engcono kakhulu.

Bese ngizokushiya ividiyo echazayo ukuze kucace kakhudlwana ukuthi ukudla kweDucan kuqukethe ini nokuthi yini okuhle nokubi kwayo.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.