Chimene Chimachititsa Dukan Kudya Mosiyana
Dukan Diet amatchulidwa ndi dokotala wa ku France Pierre Dukan, yemwe adalenga ndondomekoyi. Kuchuluka kwa kulemera kwa mafuta ndi mafuta kwambiri. Dieter amasinthasintha nthawi yomwe amadya "mapuloteni oyera" ndikudyera "mapuloteni ndi ndiwo zamasamba" kufikira atamupatsa "kulemera kwenikweni." Pambuyo pa kulemera kwa zolemetsa, dieters ikupita ku nthawi yaitali kuphatikizapo zipatso zina ndi zakudya zowonjezereka zikuwonjezeredwa, musanayambe kukonzekera.
Mavuto ndi Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumapeto
Ngakhale kuti Dukan Diet nthawi zambiri amadziwika kuti ndi zakudya zochepa kwambiri (ndipo ndizo) kulimbikitsanso kwambiri kusunga mafuta mu zakudya kwambiri. Mafuta amaonedwa kuti ndi "mdani wamkulu", woipitsitsa kuposa chakudya, ndi "kuwonetsera zoopsa zonse zotheka." Ndipotu, vuto lalikulu la Dr. Dukan ndi zakudya zochepa kwambiri ndikuti "kusadalirika kwa mafuta kwatha, ndipo kamodzi kapita kamapangitsa kuti mtundu uliwonse ukhale wosakhazikika." (Zikuwoneka kuti sakudziwa kuti ambiri a ife, mafuta abwino ndi omwe amachititsa kuti kulemera kukhale kotheka. Kwa ena, iwo amawongolera maganizo.) Pali mavuto ena omwe ali nawo poyesera zakudya zomwe zili zochepa m'mafuta ndi makapu, makamaka chimodzimodzi chomwe chimapangidwira momwe Dukan chakudya chilili.
Kusiyana Kwambiri kwa Mapuloteni: Zolinga Zakudya Zakudya Zotsutsana ndi Dukan Diet
National Academy of Sciences, yomwe imayang'anitsitsa mosakafukufuku kafukufukuyu, pakalipano imanena kuti pakati pa 10% ndi 35% ya ma kolera amachokera ku mapuloteni.
Ndipo malangizidwe a olemba mabuku ambiri otsika-carb ali mkati mwa magawo awa. Dukan Diet, kumbali ina, ili pafupi ndi 79% mpaka 90% mapuloteni, malingana ndi kusankha kokondweretsa. Awa si lingaliro labwino. Chodetsa nkhaŵa kwambiri pa kudya mapuloteni ambiri ndi chakuti ziwindi ndi impso zathu zimagwira ntchito kuti zigwiritse ntchito mapuloteni a metabolism, ndipo pali malire a mapuloteni omwe angathe kuthana nayo.
Dr. Dukan akunena kuti kumwa madzi ochulukirapo kudzasamalira vuto ili, koma sadapereke maumboni onse kumbuyo.
Nthawi zambiri anthu samamva bwino kudya zakudya zonse zamapuloteni. Chodabwitsa chomwe chimatchedwa "poizoni poizoni" kapena "kalulu njala" (chifukwa nyama ya kalulu ndi yowonda kwambiri, ndipo anthu akuyenera kukhalapo pa njala) amadziwonetsa m'masokonezo a m'mimba, kumutu, kutsika kwa magazi ndi malaise. Ichi ndi chifukwa chake anthu samamva ngati kudya kwambiri pa mapuloteni okha - zimakupangitsani kuti mukhale odwala patapita kanthawi. Kuonjezera apo, ngati mukupeza njira yambiri ya mapuloteni kusiyana ndi momwe mukufunira, thupi lanu lidzasintha kuchuluka kwake kwa shuga ( gluconeogenesis ). Ngakhale zili bwino kuti shugayi imapangidwira pang'onopang'ono poyerekeza ndi kudya shuga (anthu omwe amadya zakudya zapakiteriya amapindula ndi izi), mopitirira muyeso akhoza kuthana ndi zotsatira zabwino zotsatila njira yochepa ya kudya. Komanso, mapuloteni ambiri amakupatsani mpweya woipa, monga ammonia. Izi ndi zosiyana ndi mpweya wa keto , ngakhale awiriwo akhoza kuchitika pamodzi.
Kufunika kwa Mafuta Nthawi Zakale
Ngakhale zili choncho, kumayambiriro kwa zakudya zochepa zowonongeka, zimakhala zosavuta kudya zakudya zamtengo wapatali, chifukwa chakuti dieter imayambitsa mafuta ambiri (ngakhale kuti ikhoza kukhala yosasangalatsa komanso yosakhala yotetezeka motalika kwambiri).
Pamene nthawi ikupitirirabe, kulemera kumachepa, ndipo kumakhala kofunika kwambiri kuwonjezera mafuta ku zakudya. Zina kusiyana ndi kudya zakudya zokhawokha, ndikupeza mavuto ena ndi dongosolo la Dukan, komanso zinthu zomwe ndikuganiza kuti ndizo zabwino.
Zotsatira za Dukan Diet
Ndimakonda lingaliro lachigawo chotalikirana. Njira zambiri zochezera zakudya zamakono zimakhala zochepa kwambiri kusankhanso kapena kusinthasintha; izi zikhoza kukhala zolakwitsa. Mosakayikira, chizoloŵezi cha thupi kuti chipewe kukhala ndi kutayika kwa mafuta, makamaka ngati kutayika uku kunali kwakukulu. Kukhala ndi nthawi yaitali pomwe anthu akudziŵa bwino izi ndi kutenga njira zothetsera vutoli ndi chinthu chabwino.
Ndimakondanso kutsindika za chiyembekezo chenicheni cha kulemera kolemetsa, komwe Dr Dukan amayesera kukwaniritsa ndi lingaliro lake lotchedwa kulemera kwenikweni (mofanana ndi lingaliro langa lolemera kwambiri). Ngakhale pali zochepa zochepa, ndawona ambiri ochulukitsidwa a dieters amene amasiya chifukwa sangathe kukwaniritsa kapena kusunga cholinga cholemera omwe poyamba. Kuchokera pakuwerenga kwa kafukufuku, kuphatikizapo zochitika zaka makumi angapo, ndikuganiza kuti anthu ambiri sangawonetseke kulemera kwa thupi lawo kuposa 20% pa nthawi, ndipo ambiri (ndipo mwina ambiri) ndizo zambiri mu 5% mpaka 10%. Chokondweretsa, zambiri zomwe zimapindulitsa pa kulemera kwa thupi zimachitika mu kulemera kwake kochepa. Thupi lathu silinakonzedwe kuti likhale ndi kulemera kwakukulu (zomwe zimakhala zomveka mukamaganizira za izo).
Zoipa Zambiri za Dukan Zakudya
Chakudya Chokwanira: Pamodzi ndi theka la masiku omwe mukukhala ndi thupi loperewera, kukhala ndi mapuloteni oyera, osakhala ndi masamba omwe amaloledwa, pali nkhawa yeniyeni ndi kupeza zakudya zokwanira pa Dukan Diet. Ndithudi, pa mapuloteni oyera, pali mavitamini ambiri omwe sadzasowa. Izi zikhoza kapena zosapangidwa masiku ena. Dr. Dukan amatenga mtima wokonda mavitamini (ndizobwino ngati mukutero kapena ngati simukutero). Mavitamini akusowa. Ndiponso, ngati munthu asankha mapuloteni oonda kwambiri, mavitamini osungunula mafuta ndi zina zotere zimatha kusamalidwa bwino.
Zakudyazi ndi phobic-calbic kwambiri, makamaka chakudya chimene sichikuletsa kuchuluka kwa chakudya. N'zosamvetseka kuti mupitirizebe kuyenda pokhapokha ngati simukuletsa zigawo; Zingasokoneze anthu omwe akuyesera kutsatira zakudya.
Mchere Wosachepera: Ichi ndi chodetsa nkhawa pa zakudya zochepa kwambiri. Choyamba, kawirikawiri ndi kuchepetsa kuchepa kwa zakudya, zomwe zikutanthauza kuti zikhoza kukhala msomali wina mu bokosi la chikhumbo chanu chotsatira ndi zakudya. Mu zakudya zoyenera za ku America, sodium yochuluka imachokera ku zakudya zogwiritsidwa ntchito. Zakudya zochepa za carb ndizochepa m'makudya otero, komanso Dukan Diet. (Ndiponso, kwa ambiri a ife, mchere si ntchito yaikulu basi.) Choipitsitsa, makamaka m'masabata oyambirira a zakudya zochepa kwambiri, enafe timafunikira kudya mchere wochuluka mukamadya zakudya za carb, monga sodium yatayika.
Mayi ndi Masamba: Mkaka wopanda mkaka ndi yogamu ulibe mndandanda wopanda malire (ndipo m'masamba ena muli makapu 2 1/2 a yogurt patsiku). Dr. Dukan akusakaniza shuga wamkaka mwa mankhwalawa, kunena kuti chiwerengero cha shuga ndi chochepa kwambiri kuti sichidandaula nazo. Koma amaletsa masamba otsika, omwe amakhala otsika kwambiri mu shuga / carbs. Imwani mkaka wonse womwe mumafuna, koma tsani sipinachi? Izi sizikupangitsa kumvetsa konse kwa ine.
Zolakwa Zoona
Pali mau ambiri a "chowonadi" m'buku lomwe liri lolakwika kapena lopanda kukayikira. Nazi zochepa chabe:
- Dr. Dukan amaika chakudya m'mizu ya masamba ndi mbewu zonse m'gulu lomwe amachitcha kuti "pang'onopang'ono shuga," kutanthauza kuti akuganiza kuti amasanduka shuga pang'onopang'ono m'matupi athu poyerekeza ndi mbewu zowonongeka ndi shuga. Izi zikusocheretsa kwambiri. Mitengo yambiri yosakaniza imayambitsa shuga m'magazi mofulumizitsa kuposa shuga woyengedwa, komanso zakudya zamtundu uliwonse zomwe zimakhala ufa, kaya zonse kapena ayi, zimadzutsa shuga wambiri mwamsanga.
- Dr. Dukan ananena kuti Atkins Diet amachititsa kuti "mitsempha ya cholesterol ndi triglyceride ifike moopsa." Pankhani ya triglycerides, zosiyana zalembedwa. Ngati cholesterol, vutoli ndi lovuta kwambiri, koma ndithu, HDL ("zabwino") kolesterolini imatuluka, ndipo kachitidwe ka LDL kolesterolini kamasintha kachitidwe kosavuta A (mwa munthu yemwe ali ndi chiopsezo choopsa B). Izi, kachiwiri, zili bwino kwambiri.
- Dr. Dukan akulemba kuti pakufunika kuti "tisinthe mafuta athu mu shuga." Izi ndi zolakwika basi. Chimodzi mwa zifukwa zazikulu zomwe chakudya chochepa cha carb chimagwirira ntchito ndikuti mafuta amagwiritsidwa ntchito mwachindunji kwa mphamvu. Iwo samayambitsa shuga a magazi chifukwa sangathe kukhala shuga.
- Amanena kuti pali "golide" wa macronutrients omwe amawoneka mosavuta ndi matupi athu ndipo kuti kuchoka ku chiwerengerochi kumatanthauza kuti zopatsa mphamvu sizingatengeke komanso kulemera kumalimbikitsidwa. Chiwerengero chimenecho ndi 5: 3: 2 ya carb: mafuta: mapuloteni. Monga momwe ndikudziwira, izi sizinapangidwe. (Dr. Dukan akunena zoona chifukwa mkaka waumunthu uli pachiwerengero ichi, koma izi sizikutanthauza kanthu kwa munthu wamkulu.)
- Iye akuti, "Akaphatikizidwa, mapuloteni a madzi ndi oyera amachititsa mphamvu pa cellulite." Apanso, 100% opanda maziko monga momwe ndikudziwira.
Mwachidule, ndikuganiza kuti si anthu ambiri omwe angapitirize maphunziro onse a Dukan Diet, ndipo ngati atatero, ndikudandaula za thanzi lawo. Ichi ndi zakudya zowonjezera mafuta kwambiri zomwe sindikupangira nthawi yochuluka.
Zotsatira
Zowonjezera Zakudya Zowonjezera Mphamvu za Mphamvu, Zakudya Zamadzimadzi, Mafiberasi, Mafuta, Zakudya Zamchere, Cholesterol, Mapuloteni, ndi Amino Acids (Macronutrients) (2005), Bokosi la Zakudya ndi Zakudya, National Academy of Sciences.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values glycemic value: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).