Ukudla Kovalkova, Isigaba 1 (menu). Imigaqo ezisisiseko ukwehla kobunzima oogqirha indlela Kovalkova

ndlela lombhali Kovalkova ukunciphisa ngokufanelekileyo umzimba namhlanje ingqalelo enye inguwo kakhulu ngempumelelo. Le ndlela ibandakanya kungekuphela nje ekunciphiseni umzimba, kodwa buyisela nethe elandelwa transfer kwisondlo ngokupheleleyo kunye yokuphila esempilweni. Le ndlela yokwehla emzimbeni eyenziwe ngu Dr. nutritionist evela eRashiya, ogama lakhe Aleksey Kovalkov. Ukutya menu kakubi ngoyaba ngemihla kwangoko, wangena iinkqubo ilahleko ubunzima top ezilishumi idumileyo ehlabathini.

INDLELA

Ngokutsho nutritionist, kukuphelisa le wayedla extra ngaphandle amandla omzimba nje akunakwenzeka, ngoko zonke izigulane Kucetyiswa ukufaneleka, ukubaleka okanye ukuhamba.

Lo mgaqo esisiseko yale ndlela ilahleko ubunzima - yinto ukutya eyahlukileyo iphantsi kakhulu calories.

carbohydrate zimbi eliphezulu index Glycemic, nto leyo esisizathu sokuba kukho iidipozithi ezityebileyo, utsho Aleksey Kovalkov. menu Ukudla leyo ishenxisa ngokupheleleyo ukusetyenziswa "nezingalunganga" iikhabhohayidrethi akukho nzima kuphela ezi iidipozithi, kodwa normalizes umsebenzi ngamalungu angaphakathi xa lilonke.

Lendlela ayidingi naziphi na iindleko ezinkulu zemali, oko ingasetyenziswa ngabantu na ubudala, ngaphandle, kakade, abantwana. Kovalkova yokuzoba ingqalelo enye kwiindlela ezininzi ethandwa ukwehla kobunzima, hayi nje kuphela ngenxa impumelelo yayo, kodwa nangenxa nokufikeleleka yayo.

It bekumele ukuba nezigaba ezithathu yokudla.

iimeko

Ukunciphisa umzimba ngoncedo yale nkqubo ilahleko ubunzima bomthwalo buye kuhlala kunokwenzeka kuphela kwi imeko ukuba isigulana uya athobele nayiphi yaye onke amalungelo kunye nemida na okunene uya kubizwa enzima ngokwaneleyo. Ngoko ke, yintoni licebisa ukudla?

1. Okokuqala zonke ogulayo ukuze ube sempilweni. Phambi naziphi na izifo ezingapheliyo okanye etsolo ngale ndlela kufuneka ishiywe okanye ubuncinane ukusebenzisa phantsi kolawulo olungqongqo lwe yincutshe.
2. Lungisa zonke iimveliso ufuna ukulungisa. KaJohn iyapheliswa ngokupheleleyo. Ukuvunyelwa ukuba ukutya kuphela ulidle iyabiliswa. Ukongeza, ukutya ivumela iiresiphi Kovalkova nowezonkana ezisicaba ezingenagwele kunye nesityu ngaphandle kokwengeza nqatha. Ngu amanqatha akubhekiselwanga kuphela ioli, kodwa mayonnaise, kunye nezinye iimveliso.
3. Ukwalelwa carbohydrate. Bona omnye oonobangela inzuzo ubunzima kukuvela amafutha ongama. carbohydrate ukutya ezifumaneka kwiimveliso confectionery, kwakunye iswekile kunye nemveliso eziqulathe ngayo. Aleksey Kovalkov nutritionist uthi kokuba ndandityebe zingaphunyezwa kuphela ngokuya kwi esisezantsi yokudla calories. Ngamanye amaxesha ukuba usebenzise imali encinci chocolate emnyama.
4. amanzi balance Inkxaso emzimbeni. Ngexesha nokuncipha isigulane kufuneka asele usuku iilitha ubuncinane 2-2.5 amanzi acocekileyo. Ngaphezu koko, amanzi akakwazi ukuhlamba ukutya, kufuneka isetyenziswe kuphela ungatyanga. Ngelo xesha ke kufuneka isenokupheleliselwa ityuwa.Ukuba. Imiqobo zisinceda ukuphucula ukutya uze uqale indlela wokucoca umzimba ityhefu, ubuthi kunye nezinye izinto ezinobungozi, apho ubunzima uqala ukuya ngokukhawuleza.
5. Ukusetyenziswa mveliso zendalo. Ukudla uGqirha Kovalkova, i menu ucebisa ukuba ukutya kuphela ezo ukutya ezingakhange baqeqeshwa mveliso, ngokupheleleyo uthintela ukutya ukutya eyakhiwe. Ukongeza, awavumelekanga ukuzisebenzisela: utywala, iimveliso yaba ngumsi yonke iphela, semolina, khekhe kunye yokubhaka iimveliso zomgubo ophezulu-grade, irayisi olukhazimlisiweyo, soda. Imifuno zivumelekile (ngaphandle - iitapile, beetroot, iminqathe), iziqhamo, ngaphandle iibhanana, iisiriyali ngaphezulu.
6. Ukubakho kwi ekutyeni imveliso yobisi. Oku kwakhona imfuneko. Yokudla ngemihla kufuneka iquke iyogathi esela, kefir kunye nezinye iimveliso.
7. Ukuthathwa nasiphi na isilwanyana kwi kwamafutha yemifuno.
8. Akukho indlala. Le ndlela yokwehla emzimbeni kubandakanya ukutya iqhezu, ngaphandle isithintelo nithe nadla emva 18,00, kwesithintelo kuphela i "nezingalunganga" silambile. Ivumela ukuya izidlo ezintlanu ngaphandle snacking phakathi kwabo. Loo ukutya ezilungele abantu nzima ukunciphisa izahlulo, kunye nezinye kwemithetho yokudla.
9. ukutya Yahlula. Ngaphezu koko, loo mandla kufuneka ibe iqhekeza, kufuneka kwakhona ukuhlonipha ukuba iimeko ngokwahlukana le. Le ndlela ke kucetyiswa ukuba ukudibanisa iicarbohydrate lokudla kunye amafutha okanye weeproteni. E. Lev ukudibanisa amaqanda kunye nenyama kunye ukutya okunesitatshi ezifana iitapile, isonka kunye namasi, njalo njalo. D. Kulo mzekelo, carbohydrate ebizwa ngokuba 'elungileyo' kudityaniswe ioli uvumelekile.
10. umzimba njalo. ubuchule isicelo kuyimfuneko Kovalkova na umthambo rhoqo, ngoko ukuba ulusu kwimali, nto leyo eshishinini ngokubanzi ngexesha ukwehla kobunzima, ibalekisa ukutshiswa kwamafutha omzimba engaphezulu, ukuphucula impilo kunye nempilo jikelele. Ukuba izigulane bakufumanisa kunzima ukuthatha inxaxheba qethe okanye ejimini, iin- elide okanye njengomtyibilizi suit kwi isanda. Iiklasi zibanjwa ungatyanga, emva kuyimfuneko inani labo ukutya ukunciphisa ixesha ubuncinane iiyure ezi-2.

uqeqesho

Ukudla Kovalkova, uhlolo kunye neziphumo ezikhuthaza, ifuna ukulungiswa. Ngoko ke, ngaphambi kokuqhubeka ngqo ukwehla kobunzima, izigulane kufuneka bazazi eziliqela yezithintelo baya nazo kuzo zonke izigaba ezithathu. Isigaba amalungiselelo yokudla Kovalkova idlala ebaluleke ngaphantsi kwenkqubo ngokwayo ukuba balahle umzimba. Ngenxa kuye, umzimba akuthethi ungatshon nematha, yaye ngokuthe ngcembe ithi eqhele ukutya efunekayo, kodwa oku uqala ukucoca kwamathumbu. Ixesha yesi sigaba idla malunga 2-3 iiveki.

Morning kufuneka siqale iglasi yamanzi ashushu, kunokwenzeka kongezwe lemon kwiqumrhu qwa yaye wazuza iphecana zesisu.

iimveliso abagunyazisiweyo

Ngexesha eli nyathelo, uGqr Aleksey Kovalkov icebisa ukutya bran, eqala ngo 2-3 amacephe. Hlamba phantsi nga unsweetened iti okanye amanzi acocekileyo.

Ukongeza, ukusetyenziswa ovunyelweyo mveliso zilandelayo:

• iyogurt, iyogurt ngeentlobo ezahlukeneyo kwezithako kunye ezifane isongo azivumelekanga ngokungqongqo ukusebenzisa naliphi na ibakala ekutyeni;
• skim ubisi kunye cottage samasi;
• itshizi enesiqulatho amafutha;
• awafanele;
• kwaselwandle;
• nuts;
• amaqanda - kucetyiswa ukuba adle protein kuphela ukususela sac kufuneka kushiywa ngokupheleleyo.

Nangona oku uqeqesho kuphela, kodwa ngeli thuba, ungenza ngokulula lahla neekhilogram 4 umzimba.

Weight Loss Iimeko

Oku kungenxa zinto zilandelayo:

• sokukhuthaza iinkqubo pathways emzimbeni, into leyo eyenza igalelo kubukho amanzi ukutya ukutya, apile, grapefruit kunye nezinye iimveliso;
• ukungahambisani zerayisi olukhazimlisiweyo, muffins, isonka, ipasta kunye confectionery neemveliso, itapile. Zokubatshintsha ngabanye imifuno, iziqhamo, okuziinkozo, iimbotyi, neenkozo ukuba abe eliphantsi index Glycemic;
• ukusebenzisa nyino ukutya protein yezilwanyana;
• abakuthandayo ekudleni.

isigaba 1

Ukudla Kovalkova, Isigaba 1 menu imfutshane kancinane wokulungiselela kunye nama-10 iintsuku (ungadluliselwa ukuya ku-14), nto inceda balahle 4-5 kg ubunzima obugqithisileyo.

Njengoko kwisigaba samalungiselelo, kucetyiswa ukuba usebenzise bran, imali leyo kuyimfuneko chu kunyuka ukuya 100 grams. Ukongeza, ukutya kufuneka iqulathe:

• protein, hayi ngaphantsi kwe-60 grams ngosuku;
• amafutha, engekho ngaphezulu kwe-30 g;
• izakhiwo vitamin;
• L-carnitine.

Ukudla Kovalkova, Inqanaba 1: Imenyu

Ngoko ke, siye ngqo kwi menu:

1. Morning kufuneka siqale emane okanye uhambe, elandelwa sakusasa lokuqala. Ukutya ziquka: iyogurt okanye kefir kwi ubungakanani indebe 1, 1 icephe amandongomane kunye icephe bran.
2. Emva kweeyure-2, udle i-apile, oko kuya kuthathwa sakusasa yesibini.
3. Ukuze bafumane isidlo sasemini, kucetyiswa ukuba adle ½ a grapefruit okanye iapile kwakhona, uhlobo ekrwada okanye wazosa izonkana.
4. iti kwemini. Ngokufanayo dinner, iquka ukusetyenziswa kwe-apile okanye grapefruit.
5. Dinner. Kwisidlo sangokuhlwa, udle isaladi kwemifuno, enongwe oli yemifuno, yeminquma engcono, nto leyo kuvunyelwa ukongeza ephantsi-fat itshizi kunye nobulawu.
6. Ngaphambi nje kokuba balale uvumelekile ukuba adle iiprotini amaqanda amabini, okanye usele iglasi yobisi skim.

Kuthintela nokudla Kovalkova 1 apho menu nyathelo kwaye ngoko liye inani elikhulu ngokwaneleyo iintsilelo, nayiphi na izimuncumuncu phakathi izidlo. Le kokuthintelwa kungenxa yokuba umzimba kufuneka ixesha ukuze ihlangane nokuseka ukutya eqhelekileyo.

Eyona njongo iphambili yale amandla - oko yokuthintela nokoyisa ukungaphatheki imiqathango ekusetyenzisweni ukutya. Ukudla Kovalkova, uhlolo kunye neziphumo ngaphezu kwalo ezilindelekileyo dieters ezininzi, unique ngokwenene.

iziphumo

Ngenxa yale nkqubo Ukwehla kobunzima lupheliswe kuphela ngenyanga yokuqala ukuya buziikhilogram 9 utyebile, konke oko kuxhomekeke ubunzima lokuqala lomzimba, kakade, ukuthobela yonke imithetho ukutya. Ekupheleni kwinqanaba lokuqala zifakwe inyama ephantsi-okunamafutha kunye nentlanzi kwi menu.

reviews

Ngenxa yobungakanani bomthamo omkhulu ingxelo, elo lifumaneka lula kwi-Internet, icebisa kwizigqibo eziliqela:

• ilahleko ubunzima esebenzayo kwenzeka kuphela kwinqanaba lokuqala, emva koko ilahleko ubunzima ehla;
• ekufumaneni ukutya ngcono emzimbeni, ngoko ke ebewalwela bayawafundisisa iidipozithi yamanqatha ongama;
• iintsuku zokuqala iiveki emva kokuqala izidlo ezininzi kunzima kakhulu, utshintsho kwimo singabonakala, kukho ukukhathala ukucaphuka.

Tips

Silwe nabo bonke wabonakala ezimbi itye ayikho imfuneko. Ekuhambeni kwexesha, umzimba akutsalwa, kunye ekunciphiseni nokushintsha ukuba ngcono. Ukudla Kovalkova, isigaba esinye apho menu iintsilelo ezininzi kangaka kunceda ukuphelisa imikhwa elibi snacking ngokubaleka, kwakunye ngokubamba naziphi na iingxaki.