Dab tsi ua rau Dukan Dieta txawv?
Dukan noj zaub mov muaj npe tom qab Fabkis tus kws kho mob Pierre Dukan, leej twg tsim lub tswv yim. Cov phaus nyhav dhau los yog muaj roj tsawg thiab muaj roj carbohydrates. Qhov dieter hloov ntawm lub sij hawm noj cov "protein ntau" thiab noj "protein ntau thiab zaub" kom txog thaum nws ncav cuag nws "qhov tseeb tiag." Tom qab qhov nyhav dhau los, dieters yuav dhau mus ua ib qho kev sib txuas ntev ntev uas qee cov txiv hmab txiv ntoo thiab cov hmoov nplej txhaws ntswg ntxiv, ua ntej yuav nce qib hauv txij nkawm.
Cov Teeb Meem Muaj Cov Khoom Noj Tsis Muaj Qis Muaj Cov Khoom Noj thiab Cov Tshuaj
Txawm hais tias Dukan noj zaub mov feem ntau tau ua tus nqi noj haus tsawg tsawg (thiab nws yog) qhov tseem ceeb ntau dua rau kev khaws cov rog hauv kev noj haus tsawg heev. Cov rog yog qhov "tus yeeb ncuab", qhov phem dua li carbohydrates, thiab "sawv cev rau txhua yam kev phom sij." Qhov tseeb, yog ib tus Dr. Dukan cov teeb meem loj nrog cov khoom noj uas tsis tshua muaj neeg pluag yog "tsis muaj kev sib cav ntawm cov rog, thiab ib zaug dhau mus ua txhua yam ntawm kev ruaj ntseg." (Muaj qee zaum, nws tsis paub txog tias muaj ntau yam ntawm peb, kev noj qab nyob zoo yog qhov ua rau lub cev muaj peev xwm ua kom muaj zog.) Muaj qee qhov teeb meem uas tsim muaj nrog kev sim cov zaub mov uas tsis tshua muaj roj thiab cov roj carbohydrates, tshwj xeeb tshaj yog ib qho uas yog txoj kev Dukan noj zaub mov.
Cov Phiaj Xeem Loj Loj Loj: Noj cov zaub mov tawm tswv yim vs. Dukan Diet Restrictions
Lub National Academy of Sciences, uas ua tib zoo tshuaj xyuas qhov kev tshawb fawb, tam sim no pom zoo tias ntawm 10% thiab 35% ntawm calories yog los ntawm cov protein.
Thiab cov lus pom zoo ntawm cov kws sau ntawv qis tshaj plaws yog cov hauv cov no. Dukan Diet, ntawm qhov tod tes, yog nyob rau hauv lub zej zog ntawm 79% mus rau 90% protein, nyob ntawm seb cov kev xaiv khoom noj tshwj xeeb. Qhov no tsis yog lub tswv yim zoo. Lub ntsiab kev txhawj xeeb nrog kev noj zaubmov ntau dhau lawm yog tias peb lub ntsws thiab lub raum yuav tsum tau ua haujlwm los ua haujlwm ntawm cov khoom noj protein metabolism, thiab muaj kev txwv ntau npaum li cas cov protein uas lawv tuaj yeem ua.
Dr. Dukan hais tias haus dej ntau yuav tu nws qhov teeb meem no, tab sis nws tsis muab cov lus qhia rov qab rau qhov no.
Cov neeg feem ntau tsis hnov zoo noj cov khoom noj muaj protein ntau. Cov phenomenon hu ua "lom lom" los yog "luav tshaib plab" (vim tias cov nqaij luav yog lean, thiab cov neeg uas muaj nyob rau hauv kev paub txog kev tshaib plab) qhia txog nws tus kheej hauv kev mob plab, mob taub hau, tsis tshua muaj ntshav siab thiab tsis zoo. Qhov no yuav yog vim li cas tib neeg tsis xav tias noj mov ntau ntawm cov khoom noj uas muaj protein ntau - nws ua rau koj hnov mob tom qab ib ntus. Tsis tas li, yog tias koj tau txais cov protein ntau dua li koj xav tau, koj lub cev yuav hloov ib qho txiaj ntsig zoo rau nws cov ntshav ( glucoseogenesis ). Txawm hais tias nws yog qhov zoo los ntawm qhov qab zib no ua rau kom muaj suab thaj (cov neeg noj zaub mov tsawg-carb txiaj ntsig los ntawm qhov no), dhau ntawm nws tuaj yeem tiv thaiv qee qhov teebmeem ntawm kev ua raws li txoj kev noj nqaij tsawg. Tsis tas li ntawd, ntau cov protein ntau yuav ua rau koj ua tsis taus pa, hauv daim ntawv ntawm ammonia. Qhov no txawv dua li cov pa roj carbon monoxide , tab sis ob leeg tuaj yeem ua ke.
Qhov tseem ceeb ntawm roj ntev lub sij hawm
Txawm li ntawd los, thaum ntxov hauv kev npaj qis qis dua, nws yuav tsis tshua muaj kev noj haus kom tsawg dua, vim tias qhov dieter metabolizing ntau lub cev rog (tab txawm nws tseem yuav tsis kaj siab thiab tsis tuaj ntev ntev).
Raws li lub sij hawm mus, tiam sis, poob poob qis thiab nws ua qhov tseem ceeb ntxiv roj ntxiv rau kev noj haus. Lwm cov teeb meem ntawm kev noj zaub mov-tsuas noj zaub xwb, kuv pom lwm yam teeb meem nrog Dukan txoj kev npaj, thiab lwm yam uas kuv xav tias muaj positives.
Qhov zoo ntawm Dukan noj zaub mov
Kuv nyiam lub tswv yim ntawm kev sib txuas ntev ntev. Muaj ntau hom kev noj zaubmov uas tsis tshua muaj neeg pluag muaj cov haujlwm luv ua ntej lossis kev hloov txheej txheem; qhov no yuav yog qhov yuam kev. Muaj ib qho kev xav rau lub cev kom tiv thaiv kev mob ploj, tshwj xeeb tshaj yog tias qhov poob ntawd ntau heev. Muaj ib lub sijhawm ntev rau cov tib neeg muaj kev paub txog qhov no thiab coj cov kauj ruam los mus tawm tsam nws yog qhov zoo tshaj plaws.
Kuv kuj nyiam qhov tseem ceeb ntawm qhov xav tau ntawm lub cev poob ntawm kev poob, uas yog Dr. Dukan nws ua kom tiav nws lub tswvyim ntawm qhov tseeb qhov hnyav (zoo ib yam li kuv lub tswvyim qis dua). Thaum tseem tshuav ntau qhov tshwj xeeb, kuv tau pom ntau heev ntawm cov kev ntxhov siab uas tawm tsam vim lawv tsis muaj peev xwm ua tiav lossis tuav lub hom phiaj ntawm lawv lub hom phiaj. Los ntawm kuv kev nyeem ntawm kev tshawb fawb, ntxiv rau cov kev soj ntsuam ntawm ntau lub xyoo, Kuv xav twv tias feem coob ntawm cov neeg yuav tsis txhawb nqa lub cev tsis ntau tshaj 20% ntawm lawv lub cev hnyav dua li lub sijhawm, thiab ntau tus (thiab feem ntau yog) nws muaj ntau nyob rau hauv qhov ntau ntawm 5% mus rau 10%. Zoo siab, feem ntau ntawm cov txiaj ntsim kev noj qab haus huv ntawm qhov poob phaus muaj tshwm sim rau qhov ntau ntawm qhov poob phaus. Peb lub cev tsuas yog tsis yog tsim los siv ntau cov kev poob ceeb thawj (uas ua rau kev txiav txim zoo thaum koj xav txog nws).
Ntau Negatives ntawm Dukan Noj
Kev Noj Qab Haus Huv Txaus: Muaj li ntawm ib nrab ntawm cov hnub nyoog hauv qhov hnyav zuj zus yog protein ntau, tsis muaj zaub tso cai, muaj kev txhawj xeeb tiag tiag nrog kev noj zaub mov txaus rau Dukan Diet. Yeej, ntawm cov ntshiab protein hnub, muaj ntau cov vitamins uas yuav tsis muaj. Cov no tuaj yeem ua lossis tsis tuaj yeem ua rau lwm hnub. Dr. Dukan siv lub tswv yim zoo nkauj txog kev noj tshuaj vitamin (nws zoo yog tias koj ua lossis yog tias koj tsis ua). Phytonutrients yuav tsis zoo li thiab. Ntxiv thiab, yog hais tias ib tug neeg xaiv cov protein ntau lean, rog-soluble vitamins thiab qee cov phytonutrients kuj yuav tsis absorbed zoo.
Qhov kev noj haus yog calorie heev-phobic, tshwj xeeb tshaj yog rau cov khoom noj uas tsis txwv tsis pub noj ntau npaum li cas. Nws yog khib mus ceev cov calorie ntau ntau thaum koj tsis muaj kev txwv qee yam; nws yuav ruam tag rau cov neeg sim ua raws li kev noj haus.
Ntsev yog Minimized: Qhov no yog ib qho kev txhawj xeeb ntawm kev noj zaub mov tsawg tsawg rau ob peb yam. Ua ntej tshaj plaws, nws yog feem ntau qhov kev txo nqis nyob rau hauv lub palatability ntawm zaub mov, uas txhais tau hais tias nws yuav yog lwm tus ntsia thawv hauv lub hleb uas koj kam nrog lo lus noj mov. Nyob rau hauv tus qauv noj haus American, feem coob ntawm sodium los ntawm cov zaub mov ua tiav. Cov khoom noj uas tsis tshua muaj-cov zaub mov tsawg tsawg hauv cov khoom noj, thiab yog Dukan Diet. (Tsis tas li ntawd, feem ntau ntawm peb, ntsev tsis yog qhov loj tshaj plaws.) Qhov hnyav, tshwj xeeb yog hauv thawj lub limtiam ntawm kev noj zaubmob tsawg-tsawg, qee yam ntawm peb yuav tsum tau noj ntsev ntau dua thaum noj zaub mov tsawg tsawg hauv cov carbs, raws li sodium poob lawm.
Nqaij thiab Zaub: Cov mis tsis muaj roj thiab yogurt yog nyob rau hauv daim ntawv teev kev unlimited (thiab nyob hauv qee lub menus muaj ntau li 2 1/2 khob yogurt ib hnub). Dr. Dukan txhuam cov kua txiv hmab txiv ntoo hauv cov khoom no, hais tias cov suab thaj tsis txaus yog qhov tsawg dhau los txhawj txog. Tab sis tom qab ntawd, nws tswj kav dej tsawg-starch zaub, uas yog qis dua nyob rau hauv suab thaj / cov carbs. Haus txhua tus mis nyuj uas koj xav, tab sis txwv spinach? Qhov no ua rau tsis paub txhua yam rau kuv.
Tseem Ceeb Toom
Muaj ntau nqe lus ntawm "qhov tseeb" nyob rau hauv phau ntawv uas yog lus dag lossis tsis txaus ntseeg heev. Nov yog ob peb:
- Dr. Dukan muab cov carbohydrates hauv cov hauv paus zaub thiab cov whole grains hauv ib qeb nws hu "qos yaj ywm," txhais tias lawv supposedly zom rau hauv qab no maj mam rau hauv peb lub cev piv rau refined nplej thiab suab thaj. Qhov no yog qhov tseeb. Muaj ntau cov hmoov txhuv nplej siab ua rau cov ntshav qab zib sai dua li cov xim uas muaj suab thaj, thiab cov carbohydrates nyob hauv cov hmoov nplej uas yog av hauv av, txawm tias tag nrho lossis tsis yog, ua rau cov ntshav qab zib sai sai.
- Dr. Dukan hais tias Atkins Noj zaub mov ua rau "cov roj hauv plab roj thiab triglyceride kom mob siab." Nyob rau hauv cov ntaub ntawv ntawm triglycerides, qhov ntxeev lus tau dav sau tseg. Thaum cov roj cholesterol, qhov teeb meem yog ntau dua, tiam sis yeej, HDL ("zoo") roj cholesterol feem ntau nce, thiab LDL roj cholesterol hloov rau cov qauv tsis tshua muaj kev txawv txav A (hauv tus neeg uas muaj qhov teeb meem B tshwj xeeb tshaj). Qhov no, ntxiv, yog heev zoo-sau tseg.
- Dr. Dukan sau hais tias thaum peb xav tau "hloov peb cov roj reserves rau hauv qabzib." Qhov no tsuas yog kev ua yuam kev xwb. Ib qho tseem ceeb vim tias cov zaub mov uas tsis tshua muaj peev xwm ua haujlwm yog lawv ua li ntawd yog tias cov rog tau siv rau lub zog. Lawv tsis tuaj yeem nce ntshav qab zib vim tias lawv tuaj yeem tsis hloov mus rau hauv qabzib.
- Nws hais tias nws muaj "qhov sib txawv ntawm qhov" ntawm cov me me uas tau yooj yim assimilated los ntawm peb lub cev thiab qhov deviating los ntawm qhov kev tso tawm no txhais tau hais tias calories tsis absorbed zoo li thiab poob phaus yog nce. Qhov feem faib yog 5: 3: 2 ntawm carb: rog: protein. Raws li kuv paub, qhov no tsis raug. (Dr. Dukan hais tias nws muaj tseeb vim tias cov kua mis yog hauv cov kev faib ua feem no, tab sis qhov ntawd txhais tau tias tsis muaj dab tsi rau tus neeg laus.)
- Nws hais li no, "Thaum lawv raug muab tso ua ke, dej thiab cov nqaij ntshiab ua dawb ua rau cov cellulite." Ntxiv dua thiab, 100% tsis muaj nqis raws li qhov kuv paub.
Hauv kev xaus, kuv xav tias tsis muaj coob tus neeg yuav nyob twj ywm rau hauv chav kawm rau Dukan noj zaub mov tag nrho, thiab yog tias lawv tau ua, kuv yuav txhawj txog lawv txoj kev noj qab haus huv. Qhov no yog ib qho roj-phobic / tsawg-carb diet uas kuv tsis pom zoo rau cov sij hawm ntev npaum li cas.
Cov chaw
Dietary Reference Intakes rau Energy, Carbohydrate, Fibre, Rog, Rog Acid, Cholesterol, Protein, thiab Amino Acids (Macronutrients) (2005), Zaub Mov thiab Khoom Noj, National Academy of Sciences.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition. Vol. 76, Zauv 1, 5-56, (2002).