Nri nri kwa ụbọchị: menu, Ezi ntụziaka

30 Julaị 2025

Enwere ọtụtụ mmemme ịbelata pụrụ iche. Otu n'ime ihe kachasị dị irè na ndị a ma ama bụ atụmatụ nri France na-enye. Ọ na-enye gị ohere ịtụfu ọtụtụ n'ime izu nke mbụ, na-enweghị na-egbochi nri. Site na nri Dukal, ọ ga - ekwe omume ifelata na - ekpughere ahụ ya na nrụgide siri ike.

Ihe dị mkpa nke nri Ducan

Usoro ahụ, nke mejupụtara ọtụtụ usoro, ndị France mepụtara site n'aka onye France - P. D. DUCAN. O kwuru banyere ya dị ka nke a: "rie ihe na izo." Nkebi ahịrịokwu bụ ihe dị mkpa nke nri Ducan.

Nri Nri na-enye ohere oriri nke ọtụtụ ngwaahịa dị iche iche. Ha dị ọnụ, mana obere -clorie. N'ihi nke a, ike agwụghị ya. Principleskpụrụ ahụ bụ oriri protein na ihe fọrọ nke nta ka ọ bụrụ ihe na-enye carbohydrates zuru ezu. Nri Ducan ga-abụ nkọwa zuru ezu karịa.

Enwere nri nke Ducan Light "Lesianka". Ọ dị nro karịa, na-enyere aka ịda ruo 7 n'arọ kwa izu.

Iwu nke nri Ducan

Usoro ahụ ga-adị irè naanị n'okpuru iwu ndị a:

Nọgide na-a drinkingụ mmanya na-a drinkingụ mmanya - na-eri 2 lita nke mmiri kwa ụbọchị (mineral, ị drinkingụ mmiri na-enweghị gas, chicory, nri na herbs);
Esi nri nri na-enweghị mmanụ, Mayonezi;
Tinye usoro dị iche iche nke ọgwụgwọ ọkụ;
belata ọnụego nnu, ma na-eji ngwa nri, sauces site n'aka anabataghị;
Rie akụkụ nke oat bran kwa ụbọchị;
na-acha.

Ikwesiri ịkwadebe maka nri protein na dukan. Ndị ahụ. Gwa dọkịta, n'ihi na enwere ọgwụ mgbochi.

Uru

Nri Dutan nwere uru:

Ị nwere ike ị nweta nri, kpebie mgbe na otu esi eji ngwaahịa;
Ọ bụrụ na ị na-agbaso ndụmọdụ, a na-esite na nsonaazụ a;
Mmetụta ziri ezi na usoro nke 1st;
Ọ dị mfe ịgbaso ebe ọ bụla n'ihi ụdị ngwaahịa dị iche iche;
Enwere ike iri nri protin n'ọtụtụ kalori;
Enwere ọtụtụ usoro ndị ọrụ site na usoro (ọbụlagodi deserts);
Mgbe emechara, ibu arọ oke anaghị alaghachi ma ọ bụrụ na ị rie nri.

Nri nri nri bara uru maka aru. N'ihi nsonaazụ a na nke dị irè, ọ na-achọ ịdị n'etiti ifelata.

Ntụpọ

Enwere ọghọm:

N'ime ụbọchị 1 nke, ndakpọ dị. Nke a bụ n'ihi echiche nke usoro anụ ahụ (ọkwa acetone na-abawanye, olu nke vitamin na-ebelata).
Usoro France na-egosi ọgwụgwọ ọkụ. Iji kwadebe maka ndị na-abụghị nke na-abụghị nke a, nke a nwere ike ibute ịjụ nri.
A na - eme ka mmadụ ghara itinye aka na ụfọdụ ngwaahịa. Nke a nwere ike ịbụ nsogbu: ọ ga-esiri ya ike ịhọrọ menu.
Iji riri ahụ ndị na-atọ ụtọ, ịda mbà n'obi nwere ike ịmalite, n'ihi na a gaghị eripịa ya.

Amachibidoro isi ihe ọzọ dị mkpa bụ na amachibidoro mmanya na nri Dukal. Ọ na-enweghị isi ma ọ bụrụ na ememme na-aba n'anya.

Ntutu nri Ducan

Nri nke ihe ducan nwere anọ. A na-eji usoro mbụ eme ihe, 3rd na nke anọ - na mmepe nke omume ọhụrụ.

Mwakpo nke oge

A na-emegharị ya bụ isi, na ahụ ga-amalite ịmaliteghachi maka ọchịchị ọhụrụ. Oge nke na-adabere na ihe nri Ducan na-arụpụta na njedebe kwesịrị iweta. Etu esi akukọta oge: Dịka ọmụmaatụ, ọ bụrụ na ọrụ ahụ bụ ifelata ka kilogram ise, enwere ike iche na ole na ole ụbọchị ole na ole. Ọ bụrụ na ịchọrọ ifelata site na 5-10 n'arọ, 10-30 n'arọ-otu na ọkara nke izu ahụ.

You nwere ike iri anụ anụ, àkwá, azụ, mmiri ara ehi dị ala na ngwaahịa mmiri ara ehi. Ihe kpatara nri proteinit:

Sasaada ọsọ;
A na-emekwu calories na-anabata ya;
Na-eme protein na-ere abụba, ọ bụghị akwara akwara.

Nwere ike ịgbanwu, ngwa nri, eyịm, ihe oriri na-atọ ụtọ, cocorie ccorie, ofe cubes. Isi ihe abụghị ka overdo ya, nke a nwere ike igbochi osooso nke metabolic.

Kwa ụbọchị ịkwesịrị iri 1.5 tablespoons nke oat bran. Ọ dịkwa mkpa iji jee ije ma ọ dịkarịa ala minit 20.

Uzo uzo uzo

Mgbe a na-aga n'ihu, ọ dị mkpa iji nọgide na-enwekwu mfu ibu. Ọ dị mkpa na ọkwa nke nri nri Ducan "chọrọ maka nke a. Site na njedebe ya, ọ ga-ekwe omume iji nweta nsonaazụ dị mkpa, ma ọ bụrụ na ị naghị eri nri n'abalị ma mara ihe ngwaahịa ị ga - eri tupu ị lakpuo ụra, nke a ga - agbahapụ.

Ọ dị mkpa iji ọzọ protein na ụbọchị protein ụbọchị maka ọnwa 0.5-6. Ogologo oge na-emetụta mmadụ ole ka ọ dị mkpa ka ị tụfuo.

N'ụbọchị protein, nri ahụ yiri "mwakpo". N'oge protein-akwukwo nri, na-etinye ihe oriri iri abụọ na asaa. Mana gbahapụrụ nduku zuru oke, ọka, ube oyibo, peas, mkpụrụ oliv, dị mkpa oliv. You nwere ike iri nri ruo mgbe mmetụta nke okpomọkụ na-abịa. N'obodo agụụ, ọ bụghị abụba, ma anụ ahụ na-agba ọkụ.

Otu akụkụ nke bran na-abawanye na 2 spons. Maka ọzụzụ, enyere ọkara elekere.

Mkpịsị uka

Site na ogbo nke nri Dukn, "ka idozi" ibu ya dị, mana nsonaazụ ya kwesịrị idozi. Ọ bụrụ na emeghị nke a, ahụ ga-amalite ịkọba abụba. Ọ dị mkpa imegharị ihe odide nke uzo abuo n'ime ubochi iri, ma ya na obere mgbanwe: Tinye nkpuru ma obu iko tomato, 50 g chiiz na kalori na 4%.

A na-ekewa "nkwado" nri Ducan na akụkụ abụọ. N'ime oge nke 1 nke izu, ị nwere ike iri akwụkwọ nri stachi, dozie "oriri". Nke a pụtara ịba nri nke ngwaahịa ọ bụla, gụnyere nri ngwa ngwa, swiits. N'oge abụọ nke abụọ, ị nwere ike iri otu ihe ahụ, mana 2 p. n'ụbọchị asaa. Kwa ụbọchị iji 8,5 tbsp. l. bran. Tinye ọzụzụ ma ọ dịkarịa ala nkeji iri atọ.

Mgbasasị nke usoro

Ọ na-aga n'ihu ruo mgbe ị chọrọ inweta abụba ọzọ. Ọ bụghị ihe mgbochi, ọ bụ naanị iso ụfọdụ iwu mee ihe.

Tụlee 3 tablespoons nke bran kwa ụbọchị, na-a 2ụ 2 lita mmiri 2 nke mmiri, tinye aka na ahụike. Otu ugboro n'izu ahụ enwere naanị nri protein site na ndepụta ngwaahịa ndị kwere ekwe.

Nduzi nri Dutan maka Mwakpo

Ngwaahịa nri Ducan na-eme ọgwụgwọ ọkụ. You nwere ike iji Ezi ntụziaka e gosipụtara n'okpuru.

Ezusiri ahihia

Nkwadebe-ruo -st -step:

500 g nke minced nri anụ, nnu.
Wepu achicha.
Tinye ha na Bran, wee banye n'ụkpụrụ.
Ighe site na iji 1/2 tsp. Mmanụ.

A ga-akwado mkpụrụ osisi na-adịghị ala na nri na-adịghị ala site na iji mmemme "mee ihe omume".

Ọkụkọ ofe

Usoro -P-ruo -step:

Bee anụ ọcha nke ọkụkọ, tụba na mmiri esi.
Wunye 30 ml nke-ihendori sọ ihendori.
Mgbe esi nri ọkụkọ, wụsa 1 egg na obere iyi, esi nri maka minit 5-7 ọzọ.
Mgbe ị gbanyụrụ osi ite, ị nwere ike ihicha ahịhịa.

Tupu ojiji, ofe kwesịrị imegharị minit 30.

Azu salad

Ntụziaka nri Ducan:

Obụpde ole na ole àkwá na 0.2 n'arọ nke azụ.
Mkọrọ ihe ndị ahụ.
Wụsa mkpara, obere osisi.

Nnu na akwadoro efere ahụ n'onwe ya. You nwere ike itinye nnu na azụ mgbe ị na-esi nri.

Omletter mp

Nnukwu Ntụziaka, dị ka bran na nri Ducan:

Tinye akwa na iko mmiri ara ehi.
2 tbsp. l. Jupụta bran na ngwakọta nsonaazụ.
Mee achịcha, ighe site n'akụkụ abụọ.
Kechie ma ọ bụ na-enweghị ndochi.

Maka nke Mmanụ, You nwere ike iji Mayonezi.

Ihe mkpuchi ma ọ bụ jupụta

Nkwadebe:

Gwakọta àkwá 2, 100 ml nke Kefir, 6 tbsp. l. Bran, nkwakọ ngwaahịa yist.
Tinye ngwa nri.
Hapụ ngwakọta ahụ ruo minit 60.
Enubanye n'ime udi.
Can nwere ike ịhapụ achịcha efu ma ọ bụ dinapụta ihe.
Mgbe a na-agbakwa mgwakota agwa, wepụtara, ka jụụ.

Maka ịma mma na mgwakota agwa, ị nwere ike ịgbakwunye tuo nke sucrin ma ọ bụ ntụ ntụ.

Steam ole na ole

Light Obi Chese Eji Desert na Nri Dukal:

Na 0.2 n'arọ nke chiiz ụlọ, gbasaa otu àkwá, tinye 2-3 tbsp. l. Bran, nnu, sucrone.
Ebido, wụsa na Ebu.
Nọgide na -echa mmiri okpukpu abụọ maka minit 40. Ma ọ bụ na osikapa na-esi nri n'ihu usoro dabara adaba.

A na-akwadebe chiiz n'ime oven, ma iko ga-apụta.

Lemon achịcha

Esi esi esi nri:

Grate citrus, jikọta ya na 3 yolks na tuo shuga-dochie anya.
Debe ngwakọta ahụ na mmiri ịsa ahụ.
Kpalite, chere ruo mgbe ọ na-eme ka ọ sie ike, dị jụụ.
Iti 3 proteins na oké ụfụfụ, gbanye n'ime ngwakọta.
Enubanye ọdịdị, tinye na oven ruo na roshy jikọrọ ọnụ.

Nri ahụ ga-abụ ihe eji eme ihe egwu na-enweghị atụ. A na-eji ntụziaka nri nri Ducan ọ bụghị naanị na ịgha mkpụrụ, kamakwa iji na-emeso ezinụlọ ahụ dum. Nchịkọta na usoro nke mma na ngọziwanye bụ ihe a ma ama karịsịa.

Nchịkọta nri Ducan maka ụbọchị niile

Tụlee ihe dị ka menu site n'ụbọchị.

Ntachi menu "Mwakpo" nke nri Ducan maka ụbọchị ọ bụla

NchNhy "Mwakpo" maka otu izu, Mọnde:

1st oriri - Omelet nwere iko nke ịchọ chamomile;
Nke a ji ntị Bran, e ji kọọd, achịcha ya na Bran;
3rd-chiiz;
Izu nke 4.

Tuzdee:

Nri ụtụtụ - ham, akwa;
Nri nri kwa ụbọchị - 1/2 ọkụkọ;
Nri - Kefir na Bran;
Nri mgbede bụ achịcha lemon.

Wenezde:

Iri nri ụtụtụ - Cheesecakes, koko;
Oge ehihie - ọkara nke ara;
Nri ehihie - gbaa ụka;
Anyasị - steak steak.

Tọzdee:

Nri ụtụtụ - chiiz obi chiiz, bran achịcha;
Iberibe nri anụ;
nri - yogọt;
Nri Anyasị bụ anụ.

Fraide:

Nri ụtụtụ - exrabled àkwá, Sanwichi Sanwichi, mmanya kọfị;
Azụ nke ehihie
Nri ehihie - ara ehi, tosts na bran;
Anyasị - filly ya na olu, kefir.

Satọde:

1st nri-àkwá, mmiri ara ehi a gbara ụka;
Mpempe akwụkwọ nke abụọ, blọọgụ;
3rd-kefia, bran;
4th - sọsel.

Sọnde:

Morningtụtụ - omelet roulet;
ụbọchị - ofe ọkụkọ;
Nri ehihie - yogọt na bran;
Anyasị bụ salad na azụ.

Ndepụta ngwaahịa na-ekwe ekwe na-agụnye anụ nri, gụnyere ụdị nri na azụ (gụnyere iche abụba na pastedi nri), àkwá 2 yolks kwa ụbọchị). A na-ahapụ "mmiri ara ehi." Mmiri ara ehi "na" -Milk ".

Can gaghị a alcoholụ mmanya. Nri nke mmanya dukan na mmanya na-abaghị uru.

Na-esote menu na-agbanwe nri nduku

Site na ịkọwa nri nke Dukan, maka ụbọchị 7, nchịkọta nhọrọ na ogbo uzo ọzọ, na mgbakwunye na ngwaahịa ndị edepụtara, gụnyere akwụkwọ nri, ewezuga akwụkwọ nri. Ihe atụ nke nri maka otu izu, Mọnde:

1st nri-obi chiiz, ọ drinkụ drinkụ na-ekpo ọkụ;
Azụ nke ihuenyo nke abụọ, yogọt;
3rd-kefia na bran;
4th-omelet nke àkwá 2, ị drinkụ mmanya.

Enyemaka nke nri Dykan "menu (W):

Morning - 2 àkwá, salad nri salad site na 1 tsp. mmanụ sunflower;
2N'd ise ọkụkọ;
Inye - nri chiiz eji megharịa ọnụ, oat bran;
Anyasị - Oke mmanya, koko.

SR:

Morningtụtụ - chiiz chiiz casserole;
Nri nri ụbọchị - ntị, achịcha na bran;
Nri - mmiri ara ehi a.
Anyasị - fillot ọkụkọ, koko.

Thu:

Morningtụtụ - akwa na-acha uhie uhie, koko;
Oke ugu-ugu-ugu-puree-puree;
Nri - chiiz ụlọ;
Anyasị - stek oriri nri, toki na-egbu, achịcha na Bran.

Pt:

Nri ụtụtụ maka ducan - ihe toast na ham na bran;
Day - sie ọkụkọ na yogọt ihendori;
nri - yogọt;
Anyasị - Meatballs, ihe ọ .ụ .ụ .ụ.

Nọdụ:

Morningtụtụ - cheese, mmanya kọfị;
Day - ofe mmiri, salad akwukwo nri na azu azu;
Nri - Kefir na Bran;
Anyasị - akwukwo nri salad, nnu nnu, eggplant cutlets.

Sun:

Morningtụtụ - curd Cheesecakes, chicory;
Daybọchị - ara, ara, na bran;
Nri - mmiri ara ehi a.
Nri abalị - àkwá, chiiz ụlọ.

Ọtụtụ mgbe, na-efunahụ ibu, ajụjụ ahụ na-ebilite otu esi edobe Oat Bran na nri Ducan mgbe ha na-adịghị n'aka. Ọgwụ onye na-edozi ahụ na-enye ohere iji nke raw dị na bọlkwwheat, dịkwa ka ala oatmeal. Agbanyeghị, ha dị iche site na ihe mejupụtara, yabụ enwere ike iri ya ruo 2 tbsp. l. kwa ụbọchị na enweghị ikpe anaghị emebi. Ọ ga-amasị m ịmata nke ahụ site na oge nke uzo ozo, a na-ekwe ka nkpuru Dukal.

Ntinye nri nri

Nri nri Dukan maka ụbọchị ọ bụla, mon:

Nri ụtụtụ - casserole, chicory;
Izu nri, achịcha ọka;
Nri - mmiri ara ehi riri 250 ml;
Anyasị - akwụkwọ nri steamed, steak azụ.

Morningtụtụ - porredge si otis, chiiz, kọfị;
nri ehihie - pasta na goulash;
Inye - apple apple, bran;
Anyasị bụ salad akwụkwọ nri (dịka ọmụmaatụ, cucumbers, tomato na Bulgarian sụgharịa), steamed turlet maka uzuoku.

SR:

Nri ụtụtụ - àkwá, achịcha na bran, koko;
nri ehihie - borsch na-enweghị nduku na ofe ọkụkọ;
nri - lemon achịcha;
Ire oriri mgbede bụ azụ.

Thu:

Morningtụtụ - omelet, mmiri ara ehi;
Day - veal steak, bran;
Nri - ube, yogọt;
Nri nri mgbede - oke mmanya.

Pt:

1st nri-cheesecake, tii;
Nke a achịcha na-esi ísì ụtọ;
nri - apụl, oroma;
Nri abalị - ofe ero.

Na Satọde, kwadebe "oriri". Ndị ahụ. Inwere ike iri ihe niile ịchọrọ, isi ihe abụghị ka ọ ghara iru.

Sun:

Nri ụtụtụ - nri azụ nwere achịcha siri ike, tii;
Nri ehihie - stea oriri na nri (na-enweghị poteto), anụ ezi goulash;
Inye nri - Zucchini pan na bran;
Nri mgbede-utu-utu ofe puree.

Na nke abụọ ogbo, a na-eji ngwa ahịa stachi ugboro ugboro otu ugboro n'izu, "ụbọchị" na-ebu ọnụ na-ahazi otu ego. N'aka ndị sochirinụ nri, iwu ga-agbanwe. Ọ dị mkpa ịghọta na ọ dị gị mkpa iji nlezianya na-agbaso ogbo ọ bụla ma ghara imebi ya n'ihi idafu ibu.

Womenmụ nwanyị na-eme atụmatụ ime na-eche nwata ma ọ bụ nwa ara, ị ga-ewere ọkwa nke atọ, protein Thursday ma tinye akụkụ nke mkpụrụ osisi / tomato na menu Dail.

Nri Ducan n'oge ara na-amalite ozugbo na usoro a. Mgbe ị na-enye nri, ị ga-ebu ụzọ gaa dọkịta. N'ọnọdụ ụfọdụ, ịka ezumike nwere ike ịbụ contraindication.

Passilizations nchịkwa nke Ducan nri

Ihe fọrọ nke nta ka ọ bụrụ ihe niile na-anabata, ma e wezụga:

shuga sitere n'okike;
tenie;
Starchy Ngwaahịa (ọ dịghị ihe karịrị 2 p. Kwa izu).

A na-anabata mkpụrụ osisi ọ bụla, mana ntakịrị. N'okwu ozi ọzọ, ị ga - eri ihe fọrọ nke nta ka ọ bụrụ ihe niile, kama ọ bụ echiche nke nkọwa. Anyị ekwesịghị ichefu banyere "ụbọchị ibu ọnụ" ziri ezi ", mgbe ị nwere ike iri naanị efere protein, bran na mmanya.

Ọtụtụ mgbe, ajụjụ ahụ na-ebilite ma mmanụ a honeyụ ga-ekwe omume na nri Ducan. Na nkwụsị, nke ịkpa a beeụ nwere ike ịnabata ya, ma na obere olu.

Nsonaazụ nri Ducan

Dabere n'iwu, mgbako ahụ nke oge ọ bụla nke oge ọ bụla, ibu ya kwa ụbọchị jikwaa iji rụpụta 100% nke nsonaazụ achọrọ. Ọbụnadị ndị nwere obere metabolism na-efufu ibu. Ibu a na-ada nke nta nke nta, yabụ enweghị akara mgbatị na mkpụrụ osisi, anụahụ adịghị sag.

Usoro ịbelata ibu ọ bụghị naanị na-enyere aka iwepụ kg achọrọ, kamakwa na-agbanwe mmasị. Mmadu na-agbanwe iji nri na nri bara uru, nke n'ọdịnihu agaghị eduga ibu. Na mgbakwunye, nri ziri ezi na-eme ka ọnọdụ nke ntutu dịkwuo mma na-eme ka ọnọdụ ya, Dermis, eghe ntu, na-enye mmetụta nke ọkụ ma na-eme ka mma.

Ihe omume ahụ adịghị ezigbo ike, mana ọ na-enye nsonaazụ siri ike. Ihe kachasị sie ike bụ na "Mwakpo", mgbe ndepụta nke ngwaahịa adịghị ka ọ dị iche iche ka anyị ga-achọ. Naanị ihe ị ga - ejigide ogbo a, mgbe ahụ ọ ga - adị mfe: menu ga - agbaso kwa ụbọchị ruo ọgwụgwụ nke ndụ.

Tupu ịnọdụ ala na nri Ducan, a ga-eji nlezianya tụgharịa uru na a ga-akpachara anya. N'ezie, mmemme nri nwere uru ndị ka ukwuu, mana ọghọm ndị ahụ dịkwa. Dịka ọmụmaatụ, ọ bụrụ na enwere ihe nnweta nnweta ọtụtụ ngwaahịa, ọ gaghị ekwe omume idobe nri. Na nri nke ducan, contraindications na mmerụ ahụ n'ụzọ zuru ezu na dọkịta, ka ị ghara ịka njọ na ahụike.