Chii Chinokonzera Dukan Kudya Kusiyana
Dukan Diet inonzi zita rechiremba weFrance Pierre Dukan, uyo akasika urongwa. Chikamu chekurema-kuora kwepasi zvakanyanya mumafuta uye makhahydrates. Iyo dieter inoshandura pakati penguva yekudya "proteine yakachena" uye kudya "mapuroteni nemiriwo" kusvika paanosvika "iyeyo kurema." Mushure mekureruka-chikwata chekurasikirwa, dieters inotanga kuenda kune imwe nguva yekusimbisa apo zvimwe zvibereko uye zvokudya zvekudya zvakagadziriswa zvinowedzerwa, vasati vazoguma muchikamu chekuchengetedza.
Zvinetso Nezvokudya Zvishoma Mumafuta uye Carbs
Kunyange zvazvo Dukan Diet inowanzokodzwa seyokudya -carb (uye ndiyo) kusimbiswa kunowedzera mukuchengeta mafuta muzvokudya zvakaderera zvikuru. Mafuta anoonekwa se "mhandu yakakwana", yakaipisisa kupfuura makhahydrates, uye "kureva njodzi dzose dzinogona kuitika." Kutaura zvazviri, imwe yenhau huru dzaDkt Dukan nemafutakadzi akawanda ekuderedza ndeyekuti "kusavimba kwemafuta kwaenda, uye kamwe kamwe kwatoita kuti mhando ipi yekugadzikana isabviri." (Sezviri pachena, iye haazive kuti kune vazhinji vedu, mafuta ane utano ndeaanoita kuti muviri ugare wakasimba.Kumwe vamwe, ivo vanogadzirisa mafungiro.) Kune zvimwe zvinetso zvoupenyu nekuedza kudya kunotapira mune zvose mafuta uye makhahydrates, kunyanya imwe yakarongwa nenzira iyo Dukan Diet iri.
Big Protein Kusiyana: Zvokudya Zvokurudziro vs. Dukan Diet Zvidzidzo
National Academy of Sciences, iyo inonyatsoongorora tsvakurudzo, ikozvino inotaurira kuti pakati pe10% uye 35% yekoriyamu inobva puroteni.
Uye zvinorayirwa nevanyori vezvokudya zvakaderera vari mukati mezvidimbu. Dukan Diet, kune rumwe rutivi, iri munharaunda ye 79% kusvika ku 90% mapuroteni, zvichienderana nezvisarudzo zvekudya. Iyi haisi pfungwa yakanaka. Kunyanya kunetseka nekudya mapuroteni akawanda ndeyekuti zviputi zvedu uye mafungiro zvinofanira kushanda kuti zvigadziriswe neproduct of protein metabolism, uye kune muganhu wekuti mapuroteni angagona kutarisana nawo.
Dr Dukan anoti kunwa mvura yakawanda kunotarisira dambudziko iri, asi haapi zvarinotaura zvekudzokera shure izvi.
Vanhu kazhinji havafungi zvakanaka kwazvo kudya muviri wose-mapuroteni. Chiitiko chinonzi "protein poisoning" kana "rabbit njala" (nokuti nyama yebhanhire inonyanya kuonda, uye vanhu vanofanira kuvapo pairi vane nzara) vanozviratidzira mukuvhiringidzika kwepamuviri, kushaya musoro, kuderera kweropa uye malaise. Izvi zvingava chikonzero nei vanhu vasinganzwi kufarira kudya zvakanyanya puroteni-chete yekudya - zvinokuita kuti unzwe uchitambudzika pashure penguva pfupi. Uyezve, kana uri kuwana nzira yakawanda yemapurotini kupfuura iwe unoda, muviri wako uchashandura yakawanda yayo mu glucose ( gluconeogenesis ). Kunyangwe zvakanaka kuti glucose inobudiswa zvishoma nezvishoma kana ichienzaniswa neshuga (vanhu vari pasi-carb kudya vanobatsirwa neizvi), kana kupfuura iyo inogona kukonzera zvimwe zvezvakanaka zvekutevera nzira yakaderera-carb yekudya. Uyewo, mapuroteni akawanda achakupa mweya wakaipa, uri mufananidzo weammonia. Izvi zvakasiyana neketo-kufema , kunyange izvi zviviri zvinogona kuitika pamwechete.
Kukosha kweFat Nguva refu
Kunyangwe zvakadaro, kutanga kweka-carb kuderedza kurasikirwa chirongwa, zvingangove zvisina ngozi kudya kudya kwakaderera-mafuta, kungofanana nokuti dieter inoderedza muviri wakawandisa wemafuta (zvisinei kuti zvingave zvisingafadzi uye zvisingasagadziri kwenguva refu).
Sezvo nguva ichienderera mberi, zvakadaro, kuora kurasikirwa kunonoka uye kunowedzera kukosha kuwedzera mafuta kune kudya. Zvimwe kunze kwenyaya yekudya purotini-chete yekudya, ndinowana mamwe matambudziko neurongwa hweDukan, pamwe nezvimwe zvinhu zvandinofunga kuti zvipo.
Positives eDukan Diet
Ini ndinoda pfungwa yekureba kwenguva yakawanda. Nzira dzakawanda dzakaderera-yekutengesa zvimedu hazvina nguva shomanana yekugadzirisa kana kushanduka; izvi zvingava kukanganisa. Hapana mubvunzo kuti chimiro chemuviri kuramba kuchengeta kurasikirwa kwemafuta, kunyanya kana kurasikirwa uku kwaive kwakanyanya. Kuva nenguva yakareba kwenguva apo vanhu vanoziva zvakanyanya izvi uye kutora matanho ekurwisana nayo zvichida chinhu chakanaka.
Ndinodawo kusimbiswa kwekutarisira kwechokwadi kwekurasikirwa kwekureruka, izvo Dr. Dukan anoedza kubudirira nemafungiro ake ezvinonzi "kurema kwezvakanaka" (zvakafanana nehana yangu yakadzika kwazvo). Kunyange zvazvo kune zvikawanda zvishoma, ndakaona zvizhinji zvakanyanya zvemaeta zvinopesana zvinorega nokuti hazvikwanise kuzadzikisa kana kuchengetedza chinangwa chemugove chavakaisa pakutanga. Kubva pakuverenga kwangu kwekutsvakurudza, pamwe nekucherechedza kwemakumi emakumi emakore, ndinofungidzira kuti huwandu hwevanhu hahwuchengetedzi kuora kwemasero anopfuura 20% ehutano hwepanyama pane nguva, uye kune vakawanda (uye zvichida zvizhinji) zvinopfuura mumatanda mashanu kusvika ku10%. Zvinofadza, huzhinji hwehutano hunobatsira hwekurasikirwa kwemazivi hunoitika munharaunda iyoyo yekurema kurasikirwa. Mitumbi yedu yakanga isina kungogadzirirwa kugamuchira huwandu hwekureruka (izvo zvinonzwisisika kana iwe uchifunga nezvazvo).
Zvimwe Zvakaipa zveDukan Diet
Zvokudya zvakakwana: Nehafu yemazuva ari muhomwe-kurasikirwa chikamu kuva puroteni yakachena, isina miriwo inobvumidzwa, pane kunyanya kunetseka nekuwana michina yakakwana paDukan Diet. Zvechokwadi, pane puroteni yakachena mazuva, kune mavhithamini akawanda ayo achashaikwa. Izvi zvingave kana zvisingagadziri pane mamwe mazuva. Dukan Dukan anotora maitiro-maitiro ane chokuita nemavitamini ekuwedzera (zvakakodzera kana iwe uchiita kana iwe usingaiti). Phytonutrients inenge ichishaikwa zvakare. Uyewo, kana munhu akasarudza mapuroteni akaonda kwazvo, mavhithamini ane mafuta akawanda uye zvimwe zvepiltonutrients zvingave zvisina kunyatsobatanidzwa zvakanaka.
Zvokudya zvine calori-phobic kwazvo, kunyanya kudya izvo zvisingarevi kuwanda kwezvokudya. Hazvishamisi kuramba uchienderera mberi pamusoro pekoriyori apo iwe usingaregi zvikamu; zvinogona kuvhiringidza kuvanhu vanoedza kutevera kudya.
Munyu Inopedzwa: Izvi zvinotinetsa pane zvokudya zvakaderera-carb nokuda kwezvikonzero zvishoma. Chokutanga pane zvose, kazhinji kacho kuderedza kusingakoshi mukugadzikana kwezvokudya, izvo zvinoreva kuti inogona kuva imwe misodzi mubhokisi rekuda kwako kunamatira nekudya. Muzvokudya zvekuAmerica, huwandu hwakawanda hwe sodium hunobva pakudya zvakagadzirwa. Kudya-carb zvikafu zvakaderera mukudya kwakadaro, uye ndizvo zvakaita Dukan Diet. (Uyewo, kune vakawanda vedu, munyu haisi iyo iyo huru yekutengeserana.) Zvakaipisisa, kunyanya mumavhiki ekutanga ezvokudya zvakaderera-carb, vamwe vedu zvechokwadi vanodikanwa kudya mishonga yakawanda pavanodya kudya kunowedzera mu carbs, se sodium yakarasika.
Dairy vs. Vegetables: Mukaka usina mahwanda uye yogurt uri pamutsetse unomira (uye mune mamwe menyu kune zvakawanda zvinenge 2 1/2 makapu e yogurt pazuva). Dukan Dukan anoputira mushuga wemukaka mune zvigadzirwa izvi, achitaura kuti nhamba yesuga ine duku kudedera. Asi zvino anodzivirira mishonga yakadzika midzi, iyo inenge yakaderera muashuga / carbs. Imwai yose mukaka waunoda, asi rambidza kupinashira? Izvi hazvina maturo zvachose kwandiri.
Zvechokwadi Zvikanganiso
Pane dzakawanda zvitsanangudzo zve "chokwadi" mubhuku iyo inenge iine nhema kana inonyanya kunetseka. Heano zvishoma chete:
- Dukan Dukan anoisa ma carbohydrates mumidzi miriwo uye mbeu yose muboka anowedzera kuti "kutapira shuga," zvinoreva kuti vanofunga kuti vanoputsika muga shuga zvishoma nezvishoma mumitumbi yedu kana vachienzaniswa nezviyo zvakanatswa uye shuga. Izvi zvinonyengera zvikuru. Mishonga yakawanda yemashizha inokonzera shuga yeropa kunyange nekukurumidza kupfuura yakatsvedzwa shuga, uye ma carbohydrates mune chero zviyo zvakasvibira kuva hupfu, zvingave zvakakwana kana kwete, zvinomutsa shuga yeropa nokukurumidza.
- Dukan Dukan anotaura kuti Atkins Diet inokonzera "cholesterol uye triglyceride mazinga kuti awedzere ngozi." Mune nyaya ye triglycerides, zvakasiyana zvakanyatsoratidzwa. Mune mamiriro echolesterol, mamiriro acho akaoma, asi zvirokwazvo, HDL ("yakanaka") cholesterol inowanzobuda, uye LDL cholesterol muenzaniso inoshanduka kune imwe nzira isina ngozi A (mumunhu ane dambudziko B). Izvi, zvekare, zvakanyanya kunyorwa.
- Dr. Dukan anonyora kuti kana patinodikanwa tino "shandura mafuta edu mune glucose." Izvi zvinongova zvisiri izvo. Chimwe chezvikonzero zvakakosha kuti kudya kwakadzika-carb kunoshanda nenzira yavanoita ndeyokuti mafuta anoshandiswa zvakananga kuti ave nesimba. Havasimudze shuga yeropa nekuti havakwanisi kuchinjwa kuva glucose.
- Anotaura kuti kune "denderedzwa" ye macronutrients iyo inonyorerwa nyore nyore nemitumbi yedu uye iyo inotsauka kubva muchiyero ichi zvinoreva kuti makoriyumu haatore pamwe chete uye kurasikirwa kunokurudzirwa. Izvo zviyero 5: 3: 2 ye carb: mafuta: mapuroteni. Sezvandinoziva, izvi hazvina kufanira. (Dr. Dukan anoti ichokwadi nokuti mukaka wemunhu uri munharaunda iyi, asi izvozvo hazvirevi chinhu kumunhu mukuru.)
- Anoti, "Apo pavanosanganiswa, mvura uye mapuroteni akachena anoshanda nesimba pa cellulite." Zvakare, 100% isina chikonzero kusvika pandaiziva.
Muchidimbu, ndinofunga kuti havasi vanhu vazhinji vaizogara mukana weDukan Diet regimen, uye kana vakadaro, ndingadai ndine hanya nehutano hwavo. Uyu mafuta-phobic / low-carb diet izvo zvandisingakurudziri chero nguva yakawedzerwa yenguva.
Sources
Dietary Referenced Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids (Macronutrients) (2005), Bhuku reZvika uye Zvokudya, National Academy of Sciences.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, Nha. 1, 5-56, (2002).