Ukunciphisa ubunzima, abantu baphoqeleka ukuba bagcine ukutya okukhethekileyo, banciphise inani lokutya kunye nenani leenkonzo. Kwaye ukunyuka kwesisindo emva kwexesha elifutshane libuyiselwa kwakhona. Ukutya uKovalkova, ugqirha odumile kunye nesondlo sokutya, ufumene udumo olukhulu ngenxa yoko, akukuthi ulambile, kodwa kukufundisa indlela yokutya ngokufanelekileyo.
Ukutya kaDkt. Kovalkov
Amanyathelo amanyathelo athathekayo ekulahlekeni kwesisindo, esungulwa ngu-Alexei Kovalkov, umfuyo wezilwanyana, uthathwa njengelona lifanelekileyo kakhulu. Yenzelwe ukuqeda iikhilogram ezingaphezulu kunye nokubuyisela imetabolism evamile. Injongo yenguqu yokutya okunempilo kunye nendlela yokuphila epheleleyo. Le nqubo ibandakanya ukuzivocavoca umzimba - i-aerobic kunye namandla-kunye nesondlo esifanelekileyo , ngokutsho koKovalkov uthetha ukwahlukana. Phakathi kwemithetho ephambili: ukumodareyitha ekudleni nokukhanyela ukutya, kubangele ukuphakama kweswekile. Imenyu yeKowalkov igxininise kuphela kwiintsuku zokuqala. Isiseko sokutya:
- Imifuno emitsha, i-saladi ngeoli yeoli.
- I ziqhamo.
- Ukutya, i-porridge evela kubo. Kubaluleke kakhulu xa ubilisiwe ngamanzi abilayo.
- Inyama, intlanzi, ivenkile zasemanzini, iphekwe kwi-oven okanye i-steamed.
- Amaqanda.
- Imveliso yobisi yobuninzi.
Ukutya i-Kovalkova - izigaba
Inkqubo yokutya ngokutsho kweKowalkov ihluke kwixesha eliqhelekileyo elinokukhawuleza kunye nelokudla ngokugqithiseleyo kwinto yokuba yenzelwe ixesha elide. Inkqubo iya kuthatha inyanga enye, kodwa iziphumo zifanelekile. Ngokomdali, isinyathelo sokuqala kwindlela yokuvisisana kukufumanisa imbangela yobunzima obuninzi kunye nokucaciswa kweenjongo ezicacileyo. Isimo sengqondo nesimilo sengqondo sidlala indima ebalulekileyo ekulahlekelweni kwesisindo esiphumeleleyo. Kwaye ukulawulwa kokutya kuqhutyelwa isigaba ngamanqanaba:
- Kwinqanaba lokuqala, ukulungiselela (ukususela kwiintsuku ezili-14 ukuya kwezingama-30), kufuna ukuba kusetshenziswe imenyu eqhelekileyo kunye nokukhutshwa kwezithako eziyingozi kuyo.
- Ngethuba lesigaba sokuqala, esenza umyinge weenyanga ezi-1-2, umntu unamathela kwimenyu ekhethekileyo.
- Isigaba sesibini silungiselela iziphumo zowokuqala kwaye sigcina isisindo esiqhelekileyo. Ihlala kwakhona ukusuka kwiintsuku ezingama-30 kwaye ivelise imithetho emitsha. Ngalesi sikhathi umzimba wawusele ujwayele ukungabikho kwe-carbohydrates kunye "nokufundiswa kwakhona" ngokuhambelana nokulindela.
Isigaba seCovalkov sokulungiselela
Isigaba sokuqala sithathwa njengelona lukhuni kunabo-kulo mntu kufuneka ashintshe ukusuka kwimenyu evamile kunye nokunyathela phambili kumzimba omtsha. Kwiiveki zokuqala kunokuba nzima kwaye akuqhelekanga, kodwa kubalulekile ukuba ungayeki. Kule nqanaba, ukutya kuhlulwe: kubalulekile ukulungiselela izidlo ezi-5 kwaye ungakulibali ngokulinganisela kwamanzi - ukusela ukuya kwi-2 ilitha ngosuku lomlambo. Oku kuyimfuneko ukwandisa ama-hormone e-fat burning. Kubalulekile ukuhlakulela umkhwa wokuhamba ezininzi, ukufunda indlela yokulawula ukutya, kwaye ulahle ngokupheleleyo ukutya okumazi. Ukutya okunjalo ngokuchanekileyo ku-Kowalkov uthi:
- fried;
- ukutshaya;
- emathini;
- utywala;
- soda;
- iiskese, i-tshokoleta (kunye noshukela ngokubanzi).
Ukutya i-Alexei Kovalkov - imenyu yesigaba sokulungiselela
Imenyu ephuhlisiwe yeKovalkov kwiiveki zokuqala zokutya mhlawumbi incinci. Ukongeza kwimveliso enobungozi (ikhankanywe ngentla) kuyinqweneleka ukulibala malunga:
- isonka kunye naluphi na umququ owenziwe ngomgubo wengqolowa;
- isithelo esomileyo nobusi;
- ilayiti yomhlaba;
- amazambane, iibhotile, izaqathi, ithanga;
- iiprotheni zezilwanyana;
Kulo menyu kufuneka kube khona isobho kunye neengqolowa, imifuno kunye neziqhamo (ii-apula, ii-orang, kunye nezinye izithelo zepermrikhi - ngokukhethekileyo ngaphambi kokuhlwa), kwaye awukwazi ukuziphikisa. Vunyelwe:
- amantonga;
- okusanhlamvu (ngokukodwa i-bran bran);
- iimveliso zobisi ezincinci;
- ushizi;
- abamhlophe beqanda;
- Kanye ngeveki unako ukusela iglasi yewayini elibomvu.
Ukutya Kovalkova - 1 isigaba
Isigaba sokuqala seKovalkov yintloko. Kwiiveki zokuqala, umzimba kwi-ngcamango yaxotha ukuxhomekeka kwe-carbohydrate kwaye kuyimfuneko ukucima isondlo sesisu kunye nokulungelelanisa imetabolism . Umgaqo obaluleke kakhulu kukugcina ulawulo lomhla. Inkqubo yokutya ye-Kovalkov yenzelwe ngendlela enokuthi isisindo esithinteleyo sishiya kancane. Into ebalulekileyo ye-dietetics yimidlalo. Kule nqanaba, ukulahleka kwesisindo kuvunyelwe ukwandisa izabelo, kodwa kwimeko yokuba ukunyuka kweemithwalo. Kungaba:
- kubhukuda;
- ukuhamba okanye ukugijima;
- kubhukuda;
- ukuhlawula iidumbs;
- Amandla asetyenziswayo (kule meko imenyu ibonisa i-porridge).
Isigaba sokuqala sokutya seKovalkov yimenyu
Ukubambelela kuluhlu oluthile lweemveliso ezivunyelwe ngumsebenzi onzima kuwe. Imenyu yesigaba sokuqala se-Kovalkov yokutya ayifani kakhulu kwisigaba sokulungiselela, kodwa apha kuyimfuneko ukudibanisa ngokufanelekileyo izithako. Asifanele sikhohlwe ngamanzi kwaye kuvunyelwe ukuthatha amavithamini, okuza kuzalisa ukungabi nako kwezixhobo ezincedo. Ulawulo olusondeleyo lwemihla kunye nokutya kunoku:
- Ngentsasa, iglasi lamanzi afudumele kunye ne-bran linxila.
- Emva koko landela umthwalo we-aerobic-ukuhamba emoyeni omtsha, ukugijima okanye ukuhlaja.
- Isidlo sakusihlwa - i-yogurt, i-fermented okanye i-yogurt ephantsi-fat oil (100 g), iisuthi.
- Ukutya - nayiphi na isiqhamo okanye ukutya kwezilwanyana zasemanzini.
- Ngemva kwemva, isobho silungisiwe (imifuno, intlanzi okanye umhluzi wenkukhu), uncediswa ngenyama enomthi okanye intlanzi kunye nemifuno .
- I-snack-porridge ngaphandle kobisi.
- Ukutya okudliwayo kuqukethe isaladi kunye namaqanda abamhlophe.
Isigaba sesi-2 se-Kovalkov
Isicwangciso sokutya esivela kuDkt. Kovalkov silungileyo kuba akanalo iingcebiso eziqinileyo. Isondlo sondlo kuphela sicebisa indlela yokutya ukuze sinciphise ubunzima kwaye siyishiye kwinqanaba elithile. Ukuqwalaselwa ngokubanzi kuzo zonke izigaba kwaye ngokukodwa ekugqibeleni kufuneka kunikezelwe kwi-index ye-glycemic yemveliso. "Ugqirha obuluhlaza" ugqirha unika isondlo ngesicatshulwa esingaphantsi kwama-50. Ungaqwalasela itafile ekhethekileyo ngaphambi kokuthenga izinto kwitafile. Ukuzonwabisa kwabo balahlekelwa isisindo kwinqanaba lesibini le-Kovalkov lokutya linika ezinye iindulgences ekunciphiseni ukutya, kodwa ukunyanzelisa umzimba kuqaliswa.
Imenyu yesigaba sesibini se-Kovalkov
Inkqubo yesondlo kaDkt. Kovalkov yenzelwe ixesha elide. Ixesha lesibini alinayo umda ocacileyo kwaye iphelile xa umntu ephumelele umphumo oyifunayo. Ngenxa yoko, ukulahlekelwa isisindo kuyaqhubeka nokuhambelana nesicwangciso esicwangcisiweyo - ukudibanisa imidlalo (zombini iintlobo zemithwalo) kunye nesondlo esifanelekileyo. Kukho mveliso evumelekileyo imveliso ekhohliweyo:
- amazambane (ebhaka okanye abilisiwe);
- isonka esipheleleyo;
- ibhotela;
- tshokolethi (ebuhlungu);
- ikhofi.
Wonke umntu uvula imenyu ngokwezinto ezikhethwa kuzo. Enye yezinketho zezi:
- Ukutya kwasekuseni - i-kefir okanye i-yogurt, i-bran, i-toast.
- I-snack - cottage shiese, ijusi yemifuno okanye itiye.
- Ngexesha lesidlo ungadla iintlanzi kunye nesitya esicaleni okanye inyama yenkukhu kunye nemifuno yesibini.
- I-Snack - izithelo ezimbalwa okanye isaladi yemifuno.
- Ngobusuku - abamhlophe beqanda (4 ama-pcs.).
Ukutya iKovalkov inezinciphiso ezicacileyo kunye neziphakamiso (ezinokukwazi kwaye ezingenako) kwaye kodwa zodwa. Umntu ngamnye udibanisa ukutya okubandakanya iintlobo ezahlukeneyo zokutya-ezitsha okanye ezithatha unyango lwe-heat, ukhetha imithwalo efunwayo. Into eyona nto kukuqonda ukuba ngoncedo lwendlela enikeziweyo, akunakwenzeka ukunciphisa ubunzima ngexesha elifutshane. Le yenkqubo ende, ekhulile. Ngomfundisi weRussia kunye nenkqubo yakhe, abantu abaguqula nje umzimba wabo kuphela, kodwa nolawulo lobomi.