Ukudla uKovalkov, amaviki ama-2, -7 kg

Ukwehlisa isisindo kuze kufike ku-7 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke okuphakathi yisigaba esingu-520 Kcal 1 nesigaba esingu-750 Kcal 2.

UDkt.Alexey Kovalkov uqinisekile ukuthi udaba lokwehlisa isisindo kufanele luthintwe ngendlela enengqondo nangokuzibophezela, ukuze ungalimazi impilo futhi wenze inqubo yokwehlisa isisindo ibe ntofontofo ngangokunokwenzeka, futhi ungaguquli ukudla okudliwayo kube umsebenzi onzima.

Lesi sazi sokudla sithuthukise uhlelo lwaso lokwehlisa isisindo, lapho lilahlekelwe khona isisindo esihle kakhulu futhi lasiza ngempumelelo ukuqeda amakhilogremu athe xaxa kwabanye abantu abafuna ukuguqula isibalo sabo. Ngale ndlela, umbhali ugxila kakhulu ekulahlekelweni kwesisindo uqobo, kepha nasekuqiniseni izinqubo ze-metabolic ezenzeka emzimbeni, ngenxa yokwephulwa kwayo, njengoba wazi, kungavela izinkinga zokukhuluphala ngokweqile.

Izidingo zokudla zeKovalkov

Indlela kaKovalkov yokwehlisa isisindo iqukethe izigaba eziningana.

Isigaba sokuqala esokulungiselela. Kuhlala amasonto ama-2-3. Ngokusho kokubuyekezwa kwalabo abanciphisa isisindo, ngesisindo esikhulu sokuqala, ungalahla u-5-6 kg kulesi sigaba. Inhloso enkulu yesigaba sokulungiselela, njengoba kuphawuliwe nguKovalkov, ukujwayeza umzimba imikhuba emisha yokudla kanye nokwehla kwesifiso sokudla, kanye nokuhlanza umgudu wamathumbu.

Isiteji esikhulu silandela ngemuva kwalowo wokulungiselela. Kudinga ukuqhubeka kusuka ezinsukwini eziyi-14 kuye ezinyangeni eziyisithupha. Konke kuncike ekutheni mangaki amakhilogremu owadingayo ukuze unciphise isisindo. Lesi sigaba sizoqhubeka uze ujabule ngemininingwane yakho ephathekayo (kunjalo, bukela impilo yakho). Kwakungalesi sikhathi lapho uKovalkov eluleka ngokuxhuma ukuzivocavoca umzimba. Kepha ungashiseki kakhulu. Kungcono ukukhipha ukuqeqeshwa kwamandla manje, akunakwenzeka ukuthi bazoletha imiphumela ngalo mbuso. Cishe, ngokuziqeqesha kanzima, uzokhipha umzimba wakho kuphela. Manje ukusebenza kwezemidlalo okuyinhloso enkulu ukuzivocavoca ekuseni noma i-gymnastics elula, ekuvumela ukuthi ugcine imisipha yakho isesimweni esihle, kepha ayilayishi umzimba. Kuhle kakhulu ukwandisa isikhathi sokuhamba. Uma ukwazi ukuhamba ihora ngosuku, kuhle lokho. Sebenzisa ezokuthutha ezimbalwa, kungcono unikeze ukukhetha ukuhamba. Njengoba uKovalkov ephawula, ngenkathi uhamba, kukhiqizwa ama-hormone akhuthaza ukushiswa kwamafutha futhi akusize wehlise isisindo ngokushesha.

Ukwehla kwesisindo, ungaqhubekela esigabeni sesithathu. Manje kufanele ukuhlanganisa umphumela. Empeleni, lokhu akusasona isigaba, kepha impilo yangemva kokudla. Ngendlela enhle, umbuso onjalo kufanele unamathelwe kuyo yonke impilo noma isikhathi eside ngangokunokwenzeka. Uma ungakwenza lokhu, ngeke uphinde ubhekane nenkinga yesisindo eseqile.

Imenyu yokudla yaseKovalkov

Use isigaba sokuqala kufanelekile ukususa ama-carbohydrate ekudleni, ane-index ephezulu ye-glycemic, esiphoqa ukuba sidle ukudla okuningi, okuvame ukuholela ekuqongeleleni isisindo esiningi. Ngokuyinhloko, manje sesithi ukuvalelisa amaswidi namakhekhe, izaqathe, uju, amazambane, ummbila, ama-beet. Sinqaba nesinkwa esimhlophe, izithelo ezinoshukela nezithelo ezomisiwe. Konke lokhu kufanele kukhishwe ekudleni. Ngalesi sikhathi, ngokwemithetho kaKovalkov, futhi kunqatshelwe ukudla inyama, inhlanzi, ukudla kwasolwandle. Ngendlela, lokhu kuyabamangaza abanye abezomnotho abaphakamisa ukwakha ukudla kulokhu kudla. Okunye okuvinjelwe manje amazambane, ipasta nelayisi elimhlophe. Noma yiluphi uhlobo lotshwala nalo luyintuba. Vele, udinga ukukhohlwa ngokudla okunamafutha, okuthosiwe. Konke ukudla kufanele kuphekwe kahle (isb. Ukupheka noma ukupheka).

Use okwesibili, isigaba esikhulu, umgomo wethu uwukuzinza, okungukuthi, ukuhlanganisa umphumela otholiwe. Ngokuqondene nokudla, ungangeza ama-apula namagilebhisi, imifino, i-bran, imikhiqizo yobisi enamafutha aphansi, inhlanzi, inyama, izilwane zasolwandle, amakhowe, ushizi onamafutha aphansi, isinkwa se-rye kuso. Ungakwazi futhi ukudla okusanhlamvu, okusanhlamvu, imifino (kodwa ungakhohlwa ukuthi asizidli izaqathe nama-beet), imifino, nezithelo (ngaphandle kobhanana). Qiniseka ukuthi uphuza cishe izingilazi zamanzi eziyi-10 ngosuku. Ukudla kunikezwa ngokwezigaba, ukudla okungu-5 ngosuku. Ukudla kokugcina kufanele kwenzeke okungenani ihora ngaphambi kokulala, kodwa kungcono kakhulu ngaphambili.

Isigaba sesithathu… Ngokuyisisekelo, kufanele udle ngendlela efanayo nasesigabeni sesibili, wenze ukudla okunempilo nokunamafutha amancane kube isisekelo sokudla. Kodwa manje ungakwazi ukwethula ekudleni amazambane abhakiwe kancane, okusanhlamvu okuhlukahlukene, isinkwa esimnyama, izithelo ezingavunyelwe ngaphambili, imifino, amajikijolo. Eminye imikhiqizo ivunyelwe ngokulinganisela ngokubona kwakho. Khumbula ukuthi konke ukudla okunekhalori ephezulu kakhulu kusetshenziswe kahle engxenyeni yokuqala yosuku, ukuze kusihlwa amandla atholwe kubo angasetshenziswa umzimba. Manje udinga nje ukuya ekudleni okulinganiselayo okufanele. Kulabo abanezinyo elimnandi, umbhali kwesinye isikhathi uzivumela ukuthi bagcotshwe ushokoledi omnyama. Kubalulekile futhi ukugcina ukulinganisela otshwaleni, ngoba, phakathi kwezinye izinto, eziningi zezinhlobo zazo ziphezulu kakhulu ngamakholori. Uma usephathini noma komunye umkhosi, nika okuthandayo iwayini elibomvu, okungcono kakhulu elomile. Ngokuqondene nomsebenzi womzimba, manje, uma ufisa, ungaxhuma izivivinyo zamandla, ngoba umzimba cishe usukwazi ukumelana nawo.

Izinketho zemenyu yokudla kaKovalkov

Ukwenza kube lula kuwe ukuthi uqambe imenyu, siphakamisa ukuthi uzijwayeze ngenketho yokudla okunomsoco yokudla kweKovalkov ngezigaba zokuqala nezesibili.

Isigaba sokuqala

Ukudla kwasekuseni: ingilazi yeyogathi ngokufaka i-bran noma i-oatmeal.

Dinner: isaladi yemifino ngamafutha emifino amancane.

Dinner: amaqanda amabili abilisiwe.

ukudla okulula: Izithelo ezivunyelwe noma amajusi amasha avela kubo.

Isigaba sesibili

Ukudla kwasekuseni: 200 ml womkhiqizo wobisi oluvutshiwe ozikhethele wona (isibonelo, i-kefir noma ubisi olubilisiwe olubilisiwe, noma i-yoghurt yemvelo), i-bran kanye nocezu lwesinkwa se-rye.

Dinner: 150 g wezinhlanzi noma izinhlanzi zasolwandle enkampanini yemifino encane evunyelwe, ungadla u-100-150 g we-cottage shizi onamafutha aphansi.

Dinner: kufika ku-300 g wesaladi yemifino. Ungayigcwalisa ngamafutha emifino.

UKovalkov uncoma ukudla okulula ngezithelo (ikakhulukazi ama-apula, izithelo zomvini). Uma uzizwa ulambile ngaphambi kokulala, yidla amaprotheni avela emaqandeni amabili abilisiwe.

Ukungafani kokudla kweKovalkov

Ukudla okudliwayo kungaba yingozi uma unezifo, ikakhulukazi ezinesifo esingelapheki. Ngakho-ke, uma unakho, qiniseka ukuthi ubonane nodokotela wakho ngaphambi kokulahlekelwa isisindo, ukuze ungalimazi impilo yakho.

Izinzuzo zokudla kweKovalkov

1. Ukudla okunomsoco ngokuya ngohlelo lweKovalkov lujwayele imetabolism.

2. Futhi, umzimba awutholi isimo sokucindezeleka, ngenxa yalokho ukulahleka kwesisindo, kunalokho, kunganciphisa.

3. Impela, ukuhlanganiswa kwale ndlela ukuthi akudingeki ubhekane nomuzwa olambile wendlala. Ngemuva kwakho konke, ungadla ukudla kunoma yikuphi (yebo, okunengqondo).

4. Awudingi ukukala ukudla noma ubale amakhalori ngenkathi uhleli kulolu hlelo.

5. Kodwa, ngenxa yalezi zinzuzo, ukudla kukaDkt. Kovalkov kuphakathi kokudla okuyishumi okuhle futhi okunempilo kakhulu emhlabeni.

6. Lokhu kudla kucishe kufane nokulula.

7. Awudingi ukubheka noma yimiphi imikhiqizo yaphesheya ukuze uguqule umzimba wakho. Zonke ziyatholakala.

8. Futhi unezinhlobonhlobo zezitsha. Ngokuqinisekile into oyithandayo, ngisho nasesigabeni sokuqala, usazitholela yona.

9. Umzimba ugcwele amavithamini aqukethe izithelo nemifino, okuwusizo kakhulu. Futhi ukwenqatshwa kwepasta namaswidi kuzokwamukelwa ngokubonga kokubili isibalo nempilo.

Okubi kokudla kweKovalkov

Amaviki okuqala, noma izinsuku, zokudla kweKovalkov kungaba nzima, ikakhulukazi uma ujwayele ukudla ukudla okuningi okuhluke ngokuphelele. Ngakho-ke, ukushintsha kwemizwelo kungenzeka, futhi ungalingeka ngisho nokuyeka. Into esemqoka, njengoba kusho ukwehla kwesisindo, ukuqhubeka. Futhi kungekudala, ukubona umphumela, kuzoba lula kakhulu kuwe, futhi uzodonselwa esimisweni esisha futhi uzokujabulela ushintsho olwenzeka kuwe.

Ukuphinda ukudla kweKovalkov

Isigaba sesithathu sokudla, ngokusho kwezincomo zika-Alexei Kovalkov, udinga ukwenza impilo yakho. Esinye isazi sokudla okunomsoco siyeluleka: uma wephule imithetho eyisisekelo yohlelo futhi waphuma, lapho usufike edilini elikhangayo, buyela ezindleleni zesigaba sokuqala izinsuku ezimbalwa, bese ungeke wesabe amanye amakhilogremu athe xaxa .

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