Ib tus kws paub zoo txog kev noj qab haus huv Pierre Ducan tau tawm tswv yim tshiab nthuav ntau yam kev noj haus. Nws tau piav qhia nyob hauv nws phau ntawv "Food Staircase: Second Front". Xya hnub ntawm lub lim tiam yog tawg mus rau hauv qab ntaiv. Txhua txhua hnub tshiab muaj cov khoom. Nyob rau hauv tsab xov xwm no, peb yuav ua tib zoo saib txhua yam ntawm cov kauj ruam.
Tshiab Ducane noj haus "Khoom Pluas Nrig"
- Hnub Monday . Hnub no yog qhov nyuaj, vim hais tias koj tsuas tuaj yeem noj cov khoom muaj protein ntau xwb. Succulent nqaij, ntses, qe, tsev cheese, tofu, skimmed mis thiab lwm cov khoom noj siv mis yuav ua. Lub sij hawm no hu ua "attack". Cov khoom noj raug tso cai noj mov yam tsis muaj kev txwv rau ntau yam, tab sis rau qhov ntau npaum li cas. Tej zaum yuav muaj kev xav ntawm qhov muag nyob rau hauv lub qhov ncauj - ib qho kev qhia ntawm pib ntawm qhov poob.
- Tuesday . Yuav kom cov khoom saum toj no yuav tsum tau ntxiv zaub. Qhov sij hawm no hu ua "cruise". Tso cai rau tag nrho cov zaub, tshwj tsis yog avocados, taum, lentils, qos yaj ywm, txiv ntseej, peas, taum, pob kws thiab cov txiv ntseej.
- Hnub Wednesday . Tam sim no koj tuaj yeem tau txiv hmab txiv ntoo ntxiv rau koj cov khoom noj. Nws raug nquahu kom tsis txhob noj cov txiv hmab txiv ntoo nrog cov muaj suab thaj, piv txwv, txiv tsawb, txiv quav ntswv nyoos, txiv hmab txiv ntoo, thiab lwm yam.
- Hnub Thursday . Daim ntawv no tau ntxiv nrog ob peb lub ncuav ntawm tag nrho cov khob cij.
- Hnub vas Xuv . Cov neeg uas muaj sia nyob txog hnub Friday muaj peev xwm them taus noj ib daim nplaum ntawm cheese nrog cov roj muaj txog 20%.
- Hnub vas xaum . Hnub no yog ib qho nyiaj so koobtsheej rau cov neeg uas tau ntsib teebmeem. Nyob rau hauv kev noj haus, cov khoom nrog muaj cov hmoov txhuv nplej siab nyob rau hauv nyob tus yeees ntxiv. Cov no suav cov khoom qab zib, zaub paj, qos yaj ywm, pasta.
- Hnub Sunday . Cov npe ntawm cov khoom siv saum toj no tseem tshuav, tab sis thaum noj mov nws yog permissible noj tej khoom noj. Nws yuav ua tau thawj, ob, khoom qab zib, ib khob wine, thiab lwm yam. Nyob rau hauv luv luv, nws yog pub rau teem ib lub tsiab peb caug. Nws yog ib qho tseem ceeb tsis txhob ua dhau nws, tab sis mus rau qhov ntsuas.
Theem "Kev Sib Koom Siab thiab Kev Ruaj Ntseg"
Thaum twg tsim nyog hnyav, koj yuav tsum tsim kom muaj cov xwm txheej rau nws txoj kev txuag. Lub sij hawm ntawm kev sib koom ua ke nyob ntawm seb muaj pes tsawg tus uas tau tso ua ke. Rau ib ploj kilogram ntawm qhov hnyav, koj yuav tsum tau kaum hnub.
Tus naj npawb ntawm cov hnub sib cais yuav tsum muab faib ua ob seem. Nyob rau hauv thawj mus rau daim ntawv teev cov khoom koj muaj peev xwm ntxiv ib feem ntawm cov zaub mov nrog cov ntsiab lus ntawm starch. Ib lub tsiab peb caug kuj tau tso cai - ib txoj kev nyiam pluas mov.
Hauv qhov thib ob ntawm kev noj haus, koj tuaj yeem muaj ob qho kev ua koob tsheej no. Raws li koj tau pom, qhov kev tau txais txiaj ntsig zoo nrog cov carbohydrates. Tom qab no, npaj mus rau theem tom ntej - kev ruaj ntseg. Nyob rau theem no, kev hloov maj mam rov qab mus rau kev noj haus li qub. Koj raug tso cai noj tag nrho cov khoom. Tab sis nws yog ib qho tseem ceeb rau ib leeg tawm ib hnub tshwj rau cov khoom muaj protein ntau. Qhov no yog qhov tsim nyog kom muaj qhov hnyav ntawm tib theem.
Ntxiv kev noj haus cov cai Dyukan "Food Staircase"
- Nws yog ib qho tsim nyog txhua txhua hnub haus dej haus li ntawm ob litres dej, uas muaj xws li kua zaub, teas thiab lwm yam dej haus. Nws yog ib qho tseem ceeb rau haus dej haus cawv.
- Kom muaj qhov hnyav, koj yuav tsum taug kev txhua txhua hnub rau tsawg kawg yog nees nkaum feeb (dua li ceev ceev), zoo dua yog rau caum. Kev noj haus "Stairway of Nutrition" yog ib qho tseem ceeb heev.
Nws raug nquahu tias koj siv lub elevator thiab tus neeg pab txhawb nqa me ntsis kom ntau li ntau tau. Thaum nce toj thiab nqis los ntawm cov ntaiv, ntau cov calorie ntau ntau. - Nws yog ib qho tseem ceeb kom haus cov tshuaj txhuam hniav txhua hnub. Nyob rau theem ntawm "nres" thiab "cruise" - 1.5 tablespoons. ib hnub, "consolidation" - 2.5 dia. ib hnub, "stabilization" - 3.5. Tom qab qhov kawg ntawm kev noj haus, nws tseem yog ib qho tseem ceeb rau siv 3 dia. oat bran tauj ib hnub.
Txoj kev zoo tshaj plaws yog tsis tau nce nyhav dua - los ua ib txoj hauv kev ua neej. Tom qab ntawd cov carbohydrates tseem yuav tsis muaj qhov cuam tshuam loj heev rau lub cev qhov hnyav. Ib qho yooj yim nees nkaum feeb taug kev kub hnyiab 100 grams chocolate noj. Yuav kom txuag cov kws txawj poob ceeb thawj pom zoo kom ua raws li theem ntawm "stabilization" rau tas lawv lub neej.