Ukudla Kovalkova, Isigaba 1 (imenyu). Izimiso eziyisisekelo indlela kwesisindo odokotela Kovalkova

amasu lombhali Kovalkova ukunciphisa ngempumelelo isisindo okweqile namuhla ibhekwa njengempophoma omunye ukudla ephumelela kunazo. Le nqubo ihlanganisa hhayi kuphela ekunciphiseni isisindo okweqile, kodwa futhi ubuyisele umzimba kulandele sokudlulisela umsoco umnyuziki nendlela yokuphila enempilo. Le ndlela kwesisindo akhiwa Dr. okunomsoco abavela eRussia, egama layo linguJehova Aleksey Kovalkov. Ukudla ukuthi imenyu kabi ibekezelelwe ezinsukwini zakuqala, wangena kwi-top ten ethandwa kakhulu kwesisindo izinhlelo emhlabeni.

INDLELA

Ngokusho okunomsoco, balahle Kilos eyengeziwe ngaphandle kokuvivinya umzimba akunakwenzeka, ngakho zonke iziguli Kunconywa ukuqina, ukugijima noma ukuhamba.

Isimiso eyisisekelo yaleli indlela kwesisindo - kuba ukudla ahlukene kuyinto kilojoule.

carbohydrate Bad abe okusezingeni eliphezulu Inkomba glycemic, yingakho kukhona imali fat, ngakho uthi u-Aleksey Kovalkov. Ukudla imenyu okwenza kungabi ngokuphelele ukusetshenziswa carbohydrate "okubi" akugcini nje udonsa kanzima ngala imali, kodwa normalizes umsebenzi yezitho zangaphakathi iyonke.

Le ndlela Akudingi izindleko ezinkulu zezimali, ingasetshenziswa abantu wanoma yimuphi yobudala, ngaphandle Yiqiniso, izingane. Kovalkova amasu kubhekwa omunye ethandwa kakhulu kwesisindo izinhlelo, hhayi kuphela ngenxa ukusebenza yayo, kodwa futhi ngenxa ukuyikhokhela yayo.

Kufanele engabe izigaba ezintathu yokudla.

izimo

Ukunciphisa isisindo okweqile ngosizo kwalesi simiso kwesisindo kungenzeka kuphela isimo ukuthi isiguli uzohambisana nanoma isiphi futhi wonke amalungelo kanye nemikhawulo ezingaba Empeleni uyobizwa azinabo ngokwanele. Ngakho, lokho kusikisela lesi Ukudla?

1. Okokuqala isiguli ukuba enempilo. Ephambi kwezinduna iyiphi izifo ezingelapheki noma sibi ngale ndlela kufanele belahlwa noma okungenani ukuyisebenzisa ngaphansi kokuqondisa esiqinile of onguchwepheshe.
2. Lungisa yonke imikhiqizo udinga ukulungisa. Yokuwugazinga siqedwa ngokuphelele. Ivunyelwe udle ukudla okuphekwe kuphela futhi steamed. Ngaphezu kwalokho, ekudleni ivumela zokupheka Kovalkova wabhaka isitshulu ngaphandle kokwengeza noma imaphi amanoni. Ngu amafutha ehloselwe hhayi kuphela uwoyela, kodwa futhi imayonnaise, kanye neminye imikhiqizo.
3. Ukunqatshwa carbohydrate elula. Ziyakwazi omunye izimbangela isisindo somzimba kanye okuvela ongama amafutha imali. carbohydrate okunjalo siyagwinyeka ezitholakala imikhiqizo confectionery, kanye ushukela kanye nemikhiqizo equkethe ke. U-Aleksey Kovalkov okunomsoco uthi kokuba ukhuluphele zinganqotshwa kuphela ngokuya kwi ongaphakeme Ukudla in kilojoule. Ngezinye izikhathi ovunyelwe ukusebenzisa inani elincane shokolethe.
4. amanzi ibhalansi Ukusekela emzimbeni. Phakathi kwesisindo isiguli kufanele uphuze usuku okungenani 2-2.5 amalitha amanzi ahlanzekile. Ngaphezu kwalokho, amanzi akakwazi ugeza phansi ukudla, kungako kumele isetshenziswe kuphela esiswini esingenalutho. Ngesikhathi esifanayo kufanele kube okulinganiselwe kusawoti. izingqinamba ezinjalo zisiza ukuthuthukisa umzimba bese uqale indlela wokuhlanza umzimba ubuthi, ubuthi kanye nezinye izinto eziyingozi, lapho isisindo iqala ukuya ngokushesha.
5. Ukusetshenziswa kwemikhiqizo yemvelo. Ukudla Dr. Kovalkova, imenyu lizisho ukudla kuphela labo ukudla eziye hhayi zabhekana ukuqeqeshwa zezimboni, ngokuphelele ivimbela phanga phi dla okusemathinini. Ngaphezu kwalokho, abavunyelwe ukusebenzisa: utshwala, imikhiqizo ngibhema semolina, khekhe kanye ebhikawozi imikhiqizo kafulawa ephezulu grade, irayisi emihle, soda. Imifino avunyelwe (ngaphandle - amazambane, beet, izaqathe), izithelo, ngaphandle ubhanana, okusanhlamvu nokuningi.
6. Ukuba khona ekudleni imikhiqizo yobisi. Lokhu kubuye imfuneko. Ukudla nsuku zonke kufanele kufake ukuphuza iyogathi, kefir kanye neminye imikhiqizo.
7. Ukubuyiselwa isiphi isilwane yemifino amafutha.
8. Ayikho indlala. Le ndlela of kwesisindo kuhilela Ukudla wamaqhuzu, ngaphandle nokuvimbela yokudla ngemva 18,00, komkhawulo kuphela carbohydrate "okubi". Kuvumela kuze kube ukudla emihlanu ngaphandle snacking phakathi kwazo. Lokho kudla ilungele abantu okunzima ukunciphisa izingxenye, neminye imikhawulo wezokudla.
9. ukudla ahlukene. Ngaphezu kwalokho, ukuthi amandla kufanele kube ingxenyenamba, kumelwe bahloniphe izimo ngokuhlukana. Le nqubo Kunconywa ukuba sihlanganise sokudla carbohydrate nge amafutha noma amaprotheni. E. Kwenqatshelwe ukuhlanganisa amaqanda nenyama ukudla okunesitashi njengomdumbula amazambane, isinkwa nebhotela, nokunye. D. Kulokhu, lo okuthiwa carbohydrate "ezinhle" kuhlangene uwoyela uvunyelwe.
10. umsebenzi nsuku zonke. amasu isicelo Okudingeka Kovalkova kukhona umzimba njalo, ukuze isikhumba some, okuyimali ngokujwayelekile nokunensa phakathi kwesisindo, ngesivinini ukushiswa yamafutha amaningi emzimbeni, ngcono impilo kanye nempilo jikelele. Uma iziguli bakuthola kunzima bahlanganyele ukuqina noma ejimini, izizinda eside noma ukugijima isudi lapho besanda kuqala. Amakilasi aphethwe esiswini esingenalutho, ngakwesokudla ngemva engayitholi yabo ukudla Kuyadingeka nomkhawulo kwesikhathi okungenani amahora ama-2.

ukuqeqeshwa

Ukudla Kovalkova, ukubuyekezwa kanye nemiphumela ukuthi ugqozi, lokhu kudinga ukulungiselela. Ngakho-ke, ngaphambi kokuqhubeka ngqo kwesisindo, iziguli kufanele zaziswe izingqinamba eziningi bona uzohlangana kulo lonke izigaba ezintathu. Isigaba wokulungiselela yokudla Kovalkova udlala kungekho ayibalulekile kunalokho uhlelo uqobo ukuqeda isisindo okweqile. Siyabonga kuye, umzimba akusho kujule beshaqekile, futhi kancane kancane Ufika esetshenziswa ekudleni iyadingeka, kepha lokhu kuqala ukuhlanza wamathumbu. Isikhathi salesi isigaba ngokuvamile 2-3 amasonto.

Morning kumele kuqale nge ingilazi yamanzi afudumele, kungenzeka ne ukwengeza kalamula umzimba siphapheme futhi wathola ipheshana emathunjini.

imikhiqizo agunyaziwe

Phakathi lesi sinyathelo, Dr. Aleksey Kovalkov elikuyalayo ukudla bran, eziqala 2-3 wezipuni. Geza phansi kungenziwa ezingenashukela itiye noma amanzi ahlanzekile.

Ngaphezu kwalokho, ukusetshenziswa kuvunyelwe kwemikhiqizo elandelayo:

• yogurt, yogurt nge izinhlobo ezahlukene izithasiselo futhi ukunambitheka enhancers kuthiwa nhlobo ukusebenzisa ngasiphi isigaba yokudla;
• ngalo ubisi cottage shizi;
• ushizi ngokuqukethwe amafutha ongaphakeme;
• amakhowe;
• kwasolwandle;
• nati;
• amaqanda - kunconywa ukudla amaprotheni kuphela kusukela isikhuphasha kumele ishiywe ngokuphelele.

Naphezu kweqiniso lokuthi lokhu ukuqeqeshwa kuphela, kodwa ngisho ngalesi sikhathi, ungakwazi kalula ukuqeda 4 khilogremu isisindo okweqile.

Weight Loss Izimo Ezenza

Lokhu kungenxa lezi zinto ezilandelayo:

• inkanuko izinqubo umzimba emzimbeni, okuyinto enomthelela khona yamanzi ukudla Ukudla, apula, ubhamubhamu kanye neminye imikhiqizo;
• ukwenqaba irayisi emihle, Muffin, isinkwa, pasta kanye confectionery nemikhiqizo, amazambane. Esikhundleni sazo imifino, izithelo, okusanhlamvu, okusanhlamvu, nokusanhlamvu ukuthi abe Inkomba ongaphakeme glycemic;
• zisebenzisa kwezithibelo ukudla amaprotheni isilwane;
• ukwenqaba carbohydrate.

isigaba 1

Ukudla Kovalkova, Isigaba 1 menu kancane emifushane ngaphandle wokulungiselela futhi cishe izinsuku ezingu-10 (kungenziwa enwetshiwe kuze kufinyelele 14), kuyasiza ukuqeda 4-5 kg isisindo okweqile.

Njengoba isigaba wokulungiselela, Kunconywa ukuba asebenzise bran, inani okuyilona elidingekayo ukuze kancane kancane ukwandisa kuya ku-100 amagremu. Ngaphezu kwalokho, ekudleni kufanele ibe:

• amaprotheni, hhayi ngaphansi kuka-60 grams ngosuku;
• amafutha, hhayi ngaphezulu kuka-30 g;
• Vitamin izakhiwo;
• L-carnitine.

Ukudla Kovalkova, Isigaba 1: Imenyu

Ngakho, siya ngqo imenyu:

1. Morning kumele kuqale nge gijima noma ukuhamba, kulandelwa ibhulakufesi kuqala. Ukudla zihlanganisa: yogurt noma kefir e inani 1 inkomishi, 1 isipuni nati isipuni bran.
2. Ngemva kwamahora angu-2, nawe ungadla lihhabhula, it kuzoxoxwa kwasekuseni yesibili.
3. Ngesikhathi sokudla kwasemini, kunconywa ukudla ½ kwangangopapamusi noma i-apula futhi, ifomu iluhlaza noma kubhakwa.
4. itiye Ntambama. Okufanayo dinner, kuhilela ukusetshenziswa i-apula noma ubhamubhamu.
5. Dinner. Ngesikhathi bedla isidlo sakusihlwa, ungakwazi ukudla isaladi ka imifino, ayoliswe amafutha yemifino, omnqumo kangcono, okuyinto kuvunyelwe ukwengeza ephansi fat ushizi kanye nezinongo.
6. Ngaphambi nje kokuba balale ovunyelwe ukudla amaprotheni amaqanda amabili, noma baphuze ingilazi yobisi yesikimu.

Ivimba Ukudla Kovalkova 1 lapho isinyathelo imenyu nokunye linenani ngokwanele enkulu ukulinganiselwa, iyiphi isidlo phakathi ukudla. Le nemikhawuko kungenxa yokuthi umzimba udinga isikhathi baphinde bawahlanganise bese ukusungula umzimba evamile.

Injongo eyinhloko yale amandla - ke yilona zokuvimbela futhi banqobe ubuhlungu kwezithibelo ukusetshenziswa ukudla. Ukudla Kovalkova, ukubuyekezwa kanye nemiphumela ukuthi idlule okulindelwe dieters eziningi, esiyingqayizivele ngempela.

Imiphumela

Ngenxa yalokhu isisindo uhlelo ukulahlekelwa luqedwe kuphela ngenyanga yokuqala ku-9 amakhilogremu ukhuluphele, konke kuncike mass kokuqala umzimba futhi Yiqiniso, uvumelana nayo yonke imithetho ukudla. kungenziwa Ekupheleni esigabeni sokuqala ukungezwa ephansi fat inyama kanye nenhlanzi ku imenyu.

Izibuyekezo

Ngenxa omningi impendulo, okuyinto ingatholakala kalula ku-intanethi, kusikisela eziningi iziphetho:

• esebenzayo kwesisindo kwenzeka kuphela izigaba kokuqala, okwathi ngemva kwalokho ukulahlekelwa isisindo kubambezela;
• kokuthola umzimba kangcono emzimbeni, khona-ke ngenkuthalo belwa ezifakwa fat ongama;
• izinsuku zokuqala futhi amasonto ngemuva kokuqala ukudla abaningi kanzima kakhulu, kungenziwa kwemizwelo waphawula, kukhona ukukhathala ukucasuka.

amathiphu

Fight nazo zonke izenzo ezimbi ezishiwo ukuzincisha ukudla akudingekile. Ngokuhamba kwesikhathi, umzimba idwetshwa, futhi neminye imizwa ziba ngconywana. Ukudla Kovalkova, umusho owodwa zazo imenyu has ukulinganiselwa eziningi kangaka kusiza ukuqeda imikhuba engakhi snacking ebaleka, kanye bayawuqhwaga izinkinga abazalwane ababehlangabezana nazo.