Sports and Fitness, Komzimba
Popular abadla Elena Malysheva ekhaya: iimenu, ncomo
Namhlanje, le ntetho TV ethandwa Elena Malysheva bazi phantse yonke into. Oku akumangalisi, kuba akukho nje kokuba iqale inkqubo ekhokelela imfundo yobomi enik 'impilo, kodwa uphinda abe omkhulu ebaleni dietetics. Ngokomthetho Malyshev iphumelele ithandwa kangaka ngenxa ukutya ukuba iye yaphuhliswa. uphawu yawo kwaye ebalulekileyo kukuba ezilungele ukusetyenziswa ekhaya.
Ekukhokeleni ubuchule kubonakele abaninzi ezinokuthi zisetyenziswe ngokukhuselekileyo. Khetha lowo ilungile kuwe, uze uqalise ukuba balwe umzimba ngoku.
Eyona engundoqo (classical) yokudla
Le ndlela ithathwa Classic okanye esisiseko, ngenxa yokuba yena kuqala babuyela kule program "Impilo" apho Malyshev lokuqala baqalisa ukufundisa abaphulaphuli ekujoliswe malunga ukutya okunempilo, leyo bagcine ngokwabo ngaphandle koncedo ziingcali ekhaya. Le ndlela nokuncipha kamva echazwe kwiinkqubo ezininzi. Zonke izidlo Elena Malysheva ekhaya ziyasebenza, nangona umahluko omkhulu. Oku kusekelwe kulo mgaqo: zonke ukutya eziqulathe iiproteni, kufuneka isetyenziswe kuphela kunye nemifuno, kuyo nayiphi na imeko kungekhona ekudleni. Makhe siqwalasele, ecacileyo, ngokunciphisa engumzekelo.
Menu kuba imini: ukutya, "Classic"
kwasekuseni | Enye iglasi juice, amaqanda amabini kuphekwa. | Kungcono ukulungiselela incindi evela iziqhamo citrus okanye apile. |
sasemini | Isaladi, inyama. | Inyama kufuneka etyebileyo, kufanelekile, umzekelo, inyama yenkomo, inyama yenkukhu, inyama yehagu ibhityile, Turkey. Ukulungiselela isaladi nayiphi imifuno. |
emva kwemini umthamo | A iziqhamo equlathe isixa ubuncinane iswekile. | apple Perfect eluhlaza. |
isidlo | Pasta ne isipinatshi. | Esityeni ogqityiweyo kufuneka mayingagqithi 200 grams ubunzima. Ungongeza imali encinane lembotyi sauce besitya nayiphi na intlanzi. |
Njengoko ubona, le ndlela ilula, zonke izidlo zifakiwe ekutyeni, walungisa kakhulu nje.
Noko ke, kukho enye yeengongoma ibange ukuba siqwalasele le nkqubo ukutya, kucetyiswa ukuba zilandele i menu efanayo ubomi.
Isiphumo libonakala sele kwiveki yesibini, inyanga kwamandla enjalo uya kusuka kg-6 ukuya kwisi-8 umzimba. Ukuba uqhubeka ukuba nidle kwimo enye, kwaye ngakumbi, ubunzima iye yazinza, uthiye cm kuphinda ndibuyele kuni.
Express-ukudla
Elena Malysheva ngokwayo asiyiyo fan yokudla, ehlala ngaphantsi kweveki. Kodwa kukho abo ukuba nangoku kucetyiswa xa kufuneka ulahle nje ezimbini okanye ezintathu eekhilogremu phambi kokuba isiganeko esibalulekileyo kwixesha elifutshane.
Umxhesho Elena Malysheva ekhaya ukhetheke ukuba enzelwe ukusetyenziswa iimveliso eziqulathe zonke iivithamini umkhondo izinto, kunye osidingayo yesiqhelo yemihla ngemihla. Oku kwahlukile kuloo ukutya kwalo engenabutyebi kangaka iyantlukwano, ukongeza ukuze kufikelelwe isiphumo efunekayo kufuna umthambo kakhulu imihla ngemihla. Express-ekudleni Elena Malysheva ekhaya buyiphithikezile ncomo. Zama it on ngokwakhe akakoneliseki ziziphumo, kodwa imvakalelo rhoqo yindlala kunye ukusebenzisa amandla ngeveki buthathaka umzimba.
Sample menu for usuku
kwasekuseni | 100 grams ye iyogurt fat-free kungekho iswekile kunye cream ezimuncu, 200 grams nayiphi imifuno uhlobo lwabo ekrwada, amabini ezonka, iti eluhlaza. |
sasemini | Imifuno isuphu intwana encinane chicken inyama emhlophe. 100 grams buckwheat yerhasi okanye cereal. |
emva kwemini umthamo | A iglasi iziqhamo okanye apile ezimbini. |
isidlo | Phinda nesidlo endaweni imifuno edliwayo intlanzi yathamba okanye ebilisiweyo. |
Ukuba indlala ngokuhlwa nodandatheko, oko kungenza iglasi nonfat iyogurt. Ngaphezu kweveki ukubambelela ukudla okunjalo akakwazi.
ukudla ethandwayo
Ngaphandle kwenqwaba ukudla Elena Malysheva ekhaya, le ndlela yeyona edumileyo, uthetha ngayo, xa bexoxa ngendlela nokuncipha TV presenter. Ukudla ilungiselelwe iintsuku ezili-14, kwaye ukuba ukufumana ezingcono iziphumo ungadluliselwa ukuya kwinyanga enye.
Ukudla Popular Elena Malysheva kweli khaya: i menu ngeveki (uqikelelo)
kwasekuseni | Oatmeal nobisi okanye naziphi na ezinye iinkozo, kunokwenzeka ukuba alternate phakathi le esityeni buckwheat. |
sasemini | Into enye sakusasa. |
emva kwemini umthamo | Apile okanye eliphakathi. |
isidlo | Idla inyama ngohlobo burger, isityu okanye iziqwenga bepheka, isaladi yemifuno. |
Elena Malysheva uphawula ukuba ngethuba lokuqhuba kwale ndlela kuxhomekeke ubunzima sokuqala. Ekubeni ezinobunzima kg phezu 90 kucetyiswa iindlela ukuthotyelwa enyangeni 1, ukusuka kuma-70 ukuya kwi-90 kg - iiveki 2-3, ngaphantsi kwama-70 kg - kwiveki 1.
Ukudla Elena Malysheva ekhaya iintsuku ezisixhenxe
Le nqubo impumelelo efanayo njengoko engaphambili. Noko ke, oko contraindicated kwabo abaphethwe zizifo ze phecana zesisu, kwakunye wamitha nabongi. Kodwa kunye ukutya kufuneka iivithamini ezintsonkothileyo. Ukuba yonke imiqathango ndlela iqinisekisa ngeveki ubunzima ilahleko 7-8 kg.
ukudla Ixesha ngemihla
kwasekuseni | A iqhekeza lesonka esidala abamnyama kunye netshizi. |
sasemini | 100 grams ye chicken esiphekiweyo okanye zaechennogo, cucumber isaladi nemifuno. |
emva kwemini umthamo | hingga ezimbini okanye pere, apile. |
isidlo | Imifuno isaladi. Kefir. |
Njengoko ubona, ukutya okuncinane kakhulu, kodwa unako ukufikelela kumanzi naliphi na inani. Ukusetyenziswa kwakhona le ndlela kucetyiswa hayi ngaphambi ngaphezu kwenyanga enye.
Ukudla 5 5
Ukudla ihlala kanye iiveki ezintlanu, ngeli xesha ukuba badle iimveliso zobisi ezinomthamo namanqatha-5% kunye nemifuno ekrwada. Kule mda iphela. Kukho konke ngalo naliphi na ixesha kwaye naliphi na inani. Kanye njengokuba kwezinye izidlo, oku kuyimfuneko ukuba ukusela iilitha ezimbini zamanzi yonke imihla.
Isiphumo sale ubuchule yayimangalisa: kweli xesha, kuxhomekeke ubunzima lokuqala lingaphosela ukusuka kg-8 ukuya ku-14 ubunzima obugqithisileyo.
protein yokudla
Le ndlela iquka banikwe mihla le-300 grams protein. Le ndlela contraindicated kubantu abanesifo sezintso. Ukudla kuyinto ulambile, ungawuthwali akukho lula, kodwa umphumo uya kuba emangalisa. Kwenye iveki lingaphosela ukuya ku-8 kg. Ukulungisa ngaphandle ekutyeni kufuneka kancinci, ukudibanisa rhoqo inyathelo menu ukutya ngu step. Akucetyiswa ukuba ukulandela le ndlela iintsuku ezingaphezu kwe-7.
kwasekuseni | iti eluhlaza okanye ikofu. |
sasemini | iqanda ebilisiweyo, omnye nasiphi isiqhamo. |
sasemini | 200 grams inyama yenkuku, isaladi kwemifuno,-orenji. |
emva kwemini umthamo | A intwana encinane samasi, eliphakathi okanye iapile. |
isidlo | A indebe iyogurt. |
A iingcebiso ezimbalwa ukusuka Elena Malysheva
- Inani calories ngosuku akufuneki lidlule ngemfano 1,200 kcal. Oku eli nani ikuvumela ukuba uzive kamnandi ngexesha elifanayo ukuphelisa umzimba.
- Elena Malysheva yokudla ekhaya izigulana seswekile kunye nezinye izifo ezifanayo kufuneka abe phantsi kweliso labezempilo.
- Nge umthambo olukhulu umzimba nasiphi na isondlo iza kubonelela result ngempumelelo ngakumbi. Akukho mfuneko yokuba ukusebenzisa iiyure ezininzi iiklasi ngokwakho ku ejimini, thatha ngemihla uhambe ngokwaneleyo ekhawulezile, iikhilomitha amabini okanye amathathu.
- Ngokutsho ophambili, ukutya kade kubhetele kakhulu umzimba kunokuba ukuzila. Kwaye ke umzimba ungafumani udiniwe, yaye isiphumo kulungisiwe.
- yokuphila esempilweni ikhuthaza ukuncitshiswa ubunzima ngokukhawuleza. Ukuba uqaphelisisa le yesiqhelo yemihla ngemihla, ukuyeka imikhwa emibi kunye namanqatha, ukutya yomgubo, kuya kuba lula kakhulu umzimba ukuze athwale idayethi silwe nokutyeba.
Zonke inguwo ezichazwe ngasentla uyagwetyelwa avavanywe ngokwenzululwazi kwaye ngokuphindaphindiweyo practice. Khetha indlela ebonakala elifanelekileyo kuwe, ngoko kuya unciphise umzimba ngaphandle intlungu engeyomfuneko ukuya kujoliswe oyifunayo.
Enoba kunjalo, phambi kokuba uqale kwehle ubunzima usebenzisa ekudleni Malysheva, kufuneka adibane nogqirha. Akwaba zempilo.
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