Zakudya Kovalkova, Gawo 1 (menyu). Zoyamba za kuwonda njira madokotala Kovalkova

Wolemba njira Kovalkova mosavuta kuchepetsa kulemera owonjezera ndi lero chimodzi cha zakudya zothandiza kwambiri. njira kumaphatikizapo osati kuchepetsa kulemera muyeso, komanso kubwezeretsa kagayidwe akutsatiridwa ndi kusintha kwa zakudya zonse ndi moyo wathanzi. Izi njira kuwonda mwakuchita Dr. kadyedwe ku Russia, dzina Aleksey Kovalkov. Zakudya kuti menyu bwino analekerera mu masiku oyambirira, analowa pamwamba khumi wotchuka machitidwe kuwonda mu dziko.

ANASINTHA

Malinga ndi kadyedwe, muchisiye pogwiritsa owonjezera popanda yaikulu thupi sangathe, kotero odwala onse analimbikitsa olimba, kuthamanga kapena kuyenda.

Mfundo zikuluzikulu za njira kuwonda - ndi chakudya osiyana ndi nkhawa zopatsa mphamvu.

chakudya choipa mkulu glycemic index, nchifukwa chake pali madipoziti mafuta, kotero anati Aleksey Kovalkov. Zakudya menyu zomwe kwathunthu kumatha ntchito "oipa" chakudya kokha akulimbana ndi madipoziti izi, koma normalizes ntchito ya ziwalo wonse.

Njira sikutanthauza aliyense ndalama aakulu azachuma, zikhoza kugwiritsidwa ntchito ndi anthu a m'badwo uliwonse, kupatulapo, kumene, ana. Kovalkova njira kuti anali mmodzi wa otchuka kwambiri kachitidwe kuwonda, osati chifukwa cha nchito zake, komanso chifukwa cha chodya ake.

Iwo amayenera magawo atatu a chakudya.

zikhalidwe

Kuchepetsa kulemera owonjezera mothandizidwa ndi dongosolo kuwonda n'chotheka pokhapokha ngati wodwala angavomereze ufulu chilichonse ndi zofooka kuti akhoza udzatchedwa okhwima zokwanira. Choncho, zimene zikusonyeza chakudya chimenechi?

1. Choyamba wodwala zonse ziyenera kukhala wathanzi. Pamaso pa matenda aliwonse aakulu kapena pachimake njira imeneyi ayenera anasiya kapena kuti ntchito kuyang'aniridwa okhwima katswiri.
2. Konzani zinthu zonse muyenera kukonza. Kukuwotcha kwathunthu inathetsedwa. Anandilola chakudya chokha yophika ndi steamed. Komanso, zakudya amalola maphikidwe Kovalkova wophikidwa ndi kulundirana popanda kuwonjezera mafuta iliyonse. Ndi mafuta amatanthauza osati mafuta, komanso mayonesi, ndi mapulogalamu ena.
3. Chokana chakudya yosavuta. Iwo ali mmodzi mwa zifukwa zimene kunenepa ndi zosayembekezereka wa madipoziti subcutaneous mafuta. Chotero zidyeke chakudya anapeza mankhwala Confectionery, komanso shuga ndi mankhwala okhala ndi izo. Aleksey Kovalkov kadyedwe ananena kuti kukhala onenepa kwambiri akhoza kuthetsa okha ndi kupita pa zakudya nkhawa zopatsa mphamvu. Nthawi zina ankaloledwa kugwiritsa ntchito pang'ono chokoleti mdima.
4. Support bwino madzi m'thupi. Pa kuwonda wodwala ayenera kumwa tsiku malita osachepera 2-2.5 madzi abwino. Komanso, madzi simungakhoze kusamba pansi chakudya, ayenera kugwiritsidwa ntchito pa chopanda kanthu m'mimba. Pa nthawi yomweyo asagwiritsidwe mchere wambiri. zopinga zimenezi kusintha kagayidwe ndi kuyamba limagwirira yoyeretsa thupi la poizoni, poizoni ndi zinthu zina zoipa, umene kulemera wayamba kupita mofulumira.
5. Kugwiritsa ntchito mankhwala achilengedwe. Zakudya Dr. Kovalkova, menyu zikusonyeza kudya okhawo zakudya zimene akukonza maphunziro mafakitale, mwamtheradi amaletsa kudya chakudya zamzitini. Komanso, saloledwa ntchito: mowa, mankhwala kusuta, semolina, pastry ndi ophika buledi mankhwala a ufa mkulu kalasi, opukutidwa mpunga, koloko. Masamba saloledwa (kupatulapo - mbatata, Beets, kaloti), zipatso, kupatula nthochi, dzinthu ndi zambiri.
6. Kukhalapo mu zakudya zopangidwa ku mkaka. Iyi ndi choyambilira. The zakudya tsiku pazikhalanso kumwa yoghurt, kefir ndi mankhwala ena.
7. M'malo nyama iliyonse pa idyani mafuta a mtedza.
8. No njala. Njira imeneyi kuwonda kumafuna zakudya fractional, popanda lamulo kudya pambuyo 18,00, kokha malire ndi "oipa" chakudya. Timatha kwa chakudya zisanu popanda snacking pakati pawo. Chotero chakudya ndi abwino kwa anthu amene ali ovuta kuchepetsa zigawo, ndipo ena oletsa zakudya zinazake.
9. Osiyana chakudya. Komanso, mphamvu kuti akhale nusu, muyeneranso kulemekeza zinthu kulekana. Njira imeneyi tikulimbikitsidwa kuti kuphatikiza chakudya chakudya ndi mafuta kapena mapuloteni. E. oletsedwa kuphatikiza mazira ndi nyama ndi zakudya kukhuthala monga mbatata, mkate ndi batala, ndi zina zotero. D. Pankhaniyi, otchedwa "zabwino" chakudya pamodzi ndi mafuta amaloledwa.
10. Daily thupi. Choyambilira Kovalkova ntchito maluso ndi kuchita masewera olimbitsa thupi, kotero kuti khungu omangika, zomwe zambiri lochedwa pa kuwonda, Iyamba kuyatsa thupi owonjezera mafuta, thanzi ndi thanzi akukhudzidwira. Ngati odwala kovuta kuchita olimba kapena masewero olimbitsa thupi, nezi yaitali kapena kuthamanga suti pa siteji koyamba. Makalasi ikuchitikira pa chopanda kanthu m'mimba, atangomaliza kudya chakudya ndi zofunika kuchepetsa nthawi osachepera maola 2.

maphunziro

Zakudya Kovalkova, ndemanga ndi zotsatira zimene zimalimbikitsa zimafuna kukonzekera. Choncho, akuyendera mwachindunji kuwonda, odwala ayenera kudziwa angapo zopinga adzakumana naye mu magawo atatu. Gawo kukonzekera za zakudya Kovalkova masewero n'kofunika kuposa dongosolo yokha yochotsera kulemera owonjezera. Uyamiko kwa Iye, thupi si kumira mu mkhalidwe mantha, ndipo pang'onopang'ono wayamba ntchito chakudya chofunika, koma limayamba kukonza matumbo. Kutalika kwa gawo lino ndi zambiri za 2-3 masabata.

Morning ayenera kuyamba ndi kapu ya madzi ofunda, n'zotheka ndi Kuwonjezera la ndimu kwa thupi maso ndi kupeza thirakiti m'mimba.

mankhwala ovomerezeka

Pa sitepe imeneyi, Dr. Aleksey Kovalkov anapereka malangizo kudya chinangwa, kuyambira ndi supuni 2-3. Sambani pansi akhoza unsweetened tiyi kapena madzi abwino.

Komanso, amaloledwa kugwiritsa ntchito mankhwala zotsatirazi:

• yogurt, yogurt ndi mitundu yosiyanasiyana zina ndi kununkhira enhancers ndi kutiletsa ntchito pa siteji iliyonse ya chakudya;
• kutungira mkaka ndi kanyumba tchizi;
• tchizi ndi otsika zili mafuta;
• bowa;
• nsomba;
• mtedza;
• mazira - Ndi bwino kudya zakudya zomanga thupi chabe ku yolk ayenera anasiya palimodzi.

Ngakhale kuti izi ndi maphunziro yekha, koma ngakhale nthawi imeneyi, inu mosavuta kuchotsa makilogalamu 4 kulemera owonjezera.

Zinthu kuwonda

Ichi ndi chifukwa zinthu zotsatirazi:

• zolimbikitsa njira kagayidwe kachakudya mu thupi, amene kumathandiza kukhalapo kwa madzi mu chakudya zakudya, apulo, manyumwa ndi mankhwala ena;
• kukana mpunga opukutidwa, muffins, mkate, pasta ndi Confectionery mankhwala mbatata. M'malo iwo ndi masamba, zipatso, dzinthu, nyemba ndi mbewu kuti ndi otsika glycemic index;
• ntchito chiletso ku chakudya cha nyama mapuloteni;
• kumukana zimam'patsa.

siteji 1

Zakudya Kovalkova, Gawo 1 menyu ndi pang'ono wamfupi kusiyana ndi kukonzekera ndi pafupifupi 10 masiku (angathe mpaka 14), zimathandiza kuchotsa 4-5 makilogalamu kulemera owonjezera.

Monga gawo kukonzekera, tikulimbikitsidwa kuti ntchito chinangwa, kuchuluka chimene chili chofunika kuti pang'onopang'ono kuonjezera magalamu 100. Komanso, zakudya ayenera muli:

• mapuloteni, osachepera 60 magalamu patsiku;
• mafuta, osapitirira 30 ga;
• vitamini maofesi;
• L-carnitine.

Zakudya Kovalkova, Gawo 1: Menyu

Kotero, ife usapite ku menyu:

1. Morning ayenera kuyamba ndi lumpha kapena kuyenda, kenako kadzutsa choyamba. Kudya monga: yogurt kapena kefir kuchuluka kwa 1 chikho, 1 supuni ya mtedza ndi supuni ya chinangwa.
2. Patapita maola 2, mungathe kudya apulo, icho tidzakambirana kadzutsa chachiwiri.
3. Nkhomaliro, Ndi bwino kudya ½ wa manyumwa kapena apulo kachiwiri, yaiwisi kapena anaphika mawonekedwe.
4. Masana tiyi. Similar chakudya, zimaphatikizapo kugwiritsa ntchito apulo kapena mphesa.
5. Chakudya. Pa chakudya chamadzulo, mungathe kudya saladi wa masamba atsopano, okoma ngati kuti mwawathila masamba mafuta, bwino maolivi limene amaloledwa kuwonjezera tchizi otsika-mafuta ndi zonunkhira.
6. Asanalankhule yogona amaloledwa kudya zakudya zomanga thupi mazira awiri kapena kumwa chikho cha mkaka kutungira.

Chindiletsa zakudya Kovalkova 1 momwe sitepe menyu ndi zina ali ndi chiwerengero mokwanira lalikulu zofooka, akamwe zoziziritsa kukhosi aliyense pakati chakudya. malire Ichi ndi chifukwa chakuti thupi amafunika nthawi kuti tipezenso mphamvu ndi kukhazikitsa kagayidwe yachibadwa.

Cholinga chachikulu cha mphamvu - ndi kapewedwe ndi kugonjetsa kusapeza cha zoletsa kugwiritsa ntchito chakudya. Zakudya Kovalkova, ndemanga ndi zotsatira kuti upambana zoyembezereka za dieters ambiri, kwenikweni wapadera.

zotsatira

Chifukwa cha kulemera dongosolo imfa angathe kuthetsedwa yekha m'mwezi woyamba makilogalamu 9 onenepa, izo zidalira pa misa koyamba kwa thupi, kumene, mogwirizana ndi malamulo onse zakudya. Kumapeto kwa gawo loyamba akhoza zidzawonjezedwa kwa nyama otsika-mafuta ndi nsomba menyu.

Reviews

Chifukwa cha kuchuluka yaikulu ndemanga, amene angapezeke mosavuta pa Intaneti, zikusonyeza ambiri apeza:

• ndi yogwira kuwonda kumachitika kokha mu magawo koyamba, kenako kuwonda kubweza pansi;
• kupeza kagayidwe bwino m'thupi, ndiye iye mwachangu kumenyana ndi miyala ya subcutaneous mafuta;
• masiku oyamba ndi masabata pambuyo pa chiyambi cha zakudya zambiri zili zolimba, mmene alili zingaoneke, pali kutopa ndi irritability.

Nsonga

Nkhondo ndi mawonetseredwe kuipa kwa kudya pang'ono Sikuti. M'kupita kwa nthawi, thupi kukopedwa, ndi slimming amasinthasinthanso kwa bwino. Zakudya Kovalkova, gawo limodzi mwa menyu kutisokoneza ambiri amathandiza kuchotsa zizolowezi zoipa snacking kuthawa komanso kulanda mavuto wakumana nazo mphunzilo lapitali.