Ukutya iMalysheva iintsuku ezili-10

U-Elena Malysheva ungumgqirha owaziwayo kunye nombonisi ohambisa iiluleko ezinxulumene nempilo kwiimboniselo zethelevishini iminyaka engaphezu kwe-10. Inceda kunye nabantu abanomthwalo obunzima. Ukutya okuneminyaka eli-10 kudla kakhulu, oku kuye kwabanceda abaninzi. Le ndlela yokulahlekelwa isisindo ibonakala yinto yokuba yenzelwe ukuqwalasela iziseko zesondlo esifanelekileyo.

Ukutya kweentsuku ezili-10 uMalyshevoy

Inkqubo eyenziwa ngu-Elena ibonisa ukusetyenziswa kweskimu sokutya apho iprotheni kunye neentsholongwane zee-carbohydrate zihamba. Imithetho ye-carbohydrate-protein yokutya ka-Elena Malysheva iintsuku ezili-10:

1. Kufuneka uqale ngosuku lweprotheni, kunye neyokugqibela kufuneka ibe yi-carbohydrate.
2. Ugqirha ugunyazisa ukutya isahluko, ukuze ungabi njala , kuba kungekudala okanye kamva kuya kuphazamisa ukuphazamiseka.
3. Phuza imihla ngemihla iilitha ezimbini zamanzi, oku kuquka amanzi ngaphandle kwegesi kunye netiyi ngaphandle kweshukela. Ungakwazi nokuba nomusi, kodwa kuphela kufuneka ukuba uzilungiselele ngokuzimeleyo kwaye uhlanjululwe ngamanzi.
4. Ekuseni kufuneka uphuze kwisisu esingenalutho 1 tbsp. amanzi, eya kuqala inkqubo yokugaya.
5. I-carbohydrate-protein yokutya i-Malysheva iintsuku eziyi-10 ibonisa imenyu yokukhawulela i-caloric: kubafazi-1200 kcal kunye namadoda-1500 kcal.
6. Kubalulekile ukuba ungaphutheli isidlo sakusasa, njengoko esi sisidlo esisisiseko. IsiSidlo akufanele sibe nzima ukugaya. Ungadli ebusuku.
7. Kubalulekile ukushiya ityuwa kunye neziqholo eziqulethe.

Ukuphucula iziphumo ekudleni, kulungile ukwenza imidlalo, kwaye ekupheleni kweentsuku ezilishumi, hamba ukutya okufanelekileyo.

Imenyu ye-Malyshevoy yokutya iintsuku ezili-10 ilula kwaye ayifuni ukuthenga nayiphi na imikhiqizo engaphandle. Usuku lweprotheyini kufuneka luqalwe ngesidlo sasekuseni kwiqanda elinyanisiweyo kunye nemifino. Ngethuba lokuphela kwexesha, kufuneka kudliwe inyama enomzimba kuphela, indima leyo ifanelekile kwibele lenkukhu ebilisiwe. Imenyu yosuku lwe-carbohydrate iquka 1.5 kg yemifuno. U-Elena uncoma ukuba adle ukutya okuluhlaza, ukulungiselela ama saladi, i-purees kunye neerisi.