Ukudla kwe-Malysheva

Ukudla kwe-Malysheva kuyindlela ephumelelayo yokulahlekelwa isisindo, enomthwalo omncane emzimbeni futhi, ngokungafani ne-mono-diet eminingi, kusiza ukuthuthukisa inhlalakahle, ukwandisa isisindo nokuthuthukisa umzimba wonke.

Njengamanje, kunzima ukuhlangana nomuntu ongazi uhlelo lwezeMpilo kanye nomphathi walo, u-Elena Vasilievna Malysheva. Isazi senhliziyo ngemfundo, udokotela wesayensi yezokwelapha, udokotela kanye nothisha, ungumbhali wezincwadi zesayensi ezingaphezu kwamashumi amahlanu kanye nomthuthukisi wesistimu yokulahlekelwa kwesisindo somlobi, engavumeli kuphela ukuqeda amakhilogremu engeziwe, kodwa futhi ukugwema ukuthuthukiswa komfutho wegazi ophakeme, isifo sohlangothi, isifo senhliziyo. Umgomo wenqubo usekelwe ekudleni okunekhalori ephansi (kufika ku-1200 kcal / ngosuku) nokuzivocavoca okuvamile.

Ukudla kuka-Elena Malysheva kukhuthaza ukwehla kwesisindo kancane kancane, kungabi ngaphezu kwe-0,5 kg ngosuku, ngoba ukwehla okukhulu kwesisindo somzimba kuholela ekuntulekeni kwezakhi emzimbeni, okubangela ukwehla kwe-metabolism. Ngenxa yalokho, esikhundleni sesibalo esithandwayo esikalini, inkomba, okungcono kakhulu, ihlala ingashintshiwe, okubi kakhulu, iba ngaphezulu nakakhulu. Lokhu kungenxa yokuthi umzimba, ngenjongo yokuzigcina, uqala ukugcina amafutha "ekugcineni", uma kwenzeka "izikhathi ezinzima". Yingakho inqubo yokulahlekelwa isisindo idinga isikhathi, ukubekezela nomzamo.

U-Elena Vasilyevna wabonisa imiphumela yendlela yakhe yokulahlekelwa isisindo ekhaya ngesibonelo sakhe. Ngasikhathi sinye, ukuphumelela okuphezulu kwale ndlela kufakazelwa ukubuyekezwa okuningi nezithombe zalabo abalahlekelwa isisindo ezivezwa kunethiwekhi.

Njengamanje, kanye nohlelo lokudla okunomsoco we-Malysheva, ukudla okungcono kakhulu ngokusebenza kahle kuthandwa kakhulu: i-buckwheat, i-kefir-ikhukhamba kanye nohlelo lokudla kukaDukan.

Imithetho eyisisekelo ye-Malysheva

Ubude benqubo ka-Elena Vasilievna buxhomeke emalini amakhilogremu amaningi. Uma kudingekile ukulahlekelwa isisindo esincane, umholi uthuthukise ukudla okunekhalori ephansi kaMalysheva, okuvumela ukuthi ulahlekelwe ama-5 kg ​​ezinsukwini ezingu-10. Kodwa-ke, uma isisindo "esingeziwe" sifinyelela ku-25 kg, kufanele udlule umjikelezo ogcwele wokulahlekelwa isisindo, ohlala izinyanga ezingu-2-3.

Silahlekelwa isisindo no-Elena Malysheva ngendlela efanele futhi mahhala ngokuphelele!

Cabangela izimiso eziyisisekelo zokudla, ukugcinwa kwazo okuzovumela hhayi nje ukufeza umphumela oyifunayo, kodwa futhi ukuzinzisa.

1. Gwema indlala. Endabeni yokungondleki, isimiso sezinzwa ezizimele senza lokho okubizwa ngokuthi isitoreji esiphezulu ukuze kuncishiswe zonke izinqubo eziqhubekayo, ngenxa yalokho, umzimba uqala ukwenza izinqolobane, udale "idepho yamafutha" ngisho nokudla okuncane okungeyona ikhalori. okungenayo. Ngenxa yalokho, ukwehla kwesisindo kuyayeka, okubangela ukungabaza ukufaneleka kwemizamo esetshenzisiwe. Ukuze ugweme ukubonakala "kokucindezeleka okulambayo, kungcono ukuhlanganisa imenyu ngendlela yokuqinisekisa ukudla okufanayo emzimbeni ezingxenyeni ezincane (kufika ku-200 mg) - njalo ngamahora ama-3 izikhathi ezinhlanu ngosuku. . Lokhu kuzosiza ukugcina izinga eliphezulu le-metabolism yokwanda kokushiswa kwamafutha.
2. Bala amakhalori. Ngokuya ohlelweni lwe-Malysheva lokulahlekelwa isisindo, ukunakwa okukhethekile kufanele kukhokhwe kukhwalithi, ubuningi namandla emikhiqizo. Kufanele kube ngokwemvelo, i-calorie ephansi, ngaphandle kwama-preservatives nama-dyes, futhi izitsha kufanele zibe nosawoti omncane, imifino kanye namafutha ezilwane. Ngaphezu kwalokho, le nqubo ayifaki ukusetshenziswa kwemikhiqizo yokubhaka, ushukela omsulwa, uphuzo oludakayo, izithako ezinesitashi. Ukuze ugcwalise umzimba futhi ngesikhathi esifanayo ulahlekelwe isisindo, izinga eliphezulu lama-kilocalories adliwe ngosuku kumuntu ophila impilo ehlala phansi ngu-1200. Njengamanje, kungenzeka ukunquma okuqukethwe kwe-kcal hhayi kuphela kumkhiqizo othile, kodwa futhi isidlo esiphelile sisonke. Ukuze wenze lokhu, vele usebenzise i-calculator eku-inthanethi, ongabala ngayo okuqukethwe kwekhalori ekudleni kwansuku zonke.
3. Hlafuna ukudla kahle. Ukuhambisana nalesi simiso ngeke kube lula kuphela umsebenzi wesisu, kodwa futhi kugweme ukudla ngokweqile. Lokhu kungenxa yokuthi ngokugaya kancane kwemikhiqizo, uketshezi oluningi lwamathe kwenzeka emlonyeni womlomo, okubandakanya ama-enzyme amaningi adingekayo ukudiliza imikhiqizo nokwanelisa indlala. Kungakho, ngenxa “yokugwinya” kwezitsha ngokushesha, umuzwa wokusutha uvela kuphela ngemva kokudla ngokweqile, okungamukeleki neze, ikakhulukazi ngesikhathi sokulahlekelwa isisindo. Ngokusekelwe kuzincomo zikaDkt Malysheva, udinga ukuhlafuna ukudla okungenani izikhathi ezingu-18.
4. Uphuzo oluningi. “Amanzi abaluleke ngaphezu kokudla,” kusho ingosi esemthethweni ka-Elena Vasilievna. Yingakho umthetho oyisisekelo wendlela yakhe yokusebenzisa nsuku zonke izingilazi eziyisishiyagalombili kuya kweziyishumi zoketshezi oluhlanziwe, oludlala indima eyinhloko enqubweni yokulahlekelwa isisindo esiningi. Ezimweni eziningi, umuntu ngephutha uthatha umuzwa wokulambela umuzwa wokoma, ngenxa yalokho, "isifiso" samanga siqala ukubamba, okuholela ekuzuzeni isisindo esingalawuleki. Ukuze ugweme ukuvela kwezimpawu "zamanga", kunconywa ukuphuza uketshezi lapho uvuka - esiswini esingenalutho, imizuzu engu-30 ngaphambi kokudla ngakunye namahora angu-1,5 ngemva kokudla. Ngaphezu kwalokho, kubalulekile ukuphuza inkomishi eyodwa yetiye eliluhlaza elingenashukela emini (isibonelo, amahora angu-1,5 ngaphambi kwesidlo sasemini). Ngokusho kocwaningo, lesi siphuzo sisiza ukuthuthukisa imetabolism, ukuhlanza umzimba we-toxins, nokwenza amazinga eglucose abejwayelekile, okusiza ukunciphisa ukudla.
5. Yehlisa inani lama-carbohydrate agayeka ngokushesha ekudleni, kungcono ukuwashintsha ngokusanhlamvu okuphelele, okusanhlamvu okunempilo.
6. Ungafaki ushukela, usawoti, amafutha kumenyu. Enqubweni yokukhetha imikhiqizo ye-lactic acid, kunconywa ukuthenga imikhiqizo engenawo amafutha.
7. Yidla amaprotheni (inyama enomzimba omncane, iqanda elibilisiwe) kufanele kube ngesidlo sasemini, ngoba ukumuncwa kwawo, umzimba usebenzisa amandla amaningi kunokwephulwa kwamafutha nama-carbohydrate. Ukwengeza amaprotheni kuzosiza ukugwema ukonakala kwemisipha. Futhi uma kubhekwa iqiniso lokuthi inomphumela wokushiswa kwamafutha, u-Elena Vasilyevna wasungula indlela ekhethekile yokunciphisa umzimba, ebizwa ngokuthi "ukudla kukaMalysheva's protein-carbohydrate."
8. Ukucabanga okuhle. Udokotela kanye nomethuli we-TV, ngokuhlangene, uqinisekile ukuthi isici esingokwengqondo sidlala indima ebalulekile enqubweni yokulahlekelwa isisindo, ngoba nguye obeka umzimba ngendlela efanele ukuze udle, uzizwe umnandi, futhi ushise amafutha. Ngakho-ke, ngesikhathi sokudla, kubalulekile ukuphindaphinda ngokwengqondo: “Ngiyakupha ukudla. Yidla impilo”
9. Hlela izinsuku zokuzila ukudla njalo ngesonto (isibonelo, ukudla kwekhabe, irayisi). Ukuncipha okubukhali kokuqukethwe kwekhalori kokudla ngesikhathi esifushane kuvuselela inqubo yokulahlekelwa isisindo.

Ngokulandela izimiso eziyisisekelo zendlela yokulahlekelwa isisindo ka-Elena Malysheva ebalwe ngenhla, maduzane uzobona umphumela wemizamo yakho. Kakade emasontweni amabili okuqala, ukulahlekelwa isisindo kuzoba ngu-5-10 kg, kodwa esikhathini esizayo, inqubo yokulahlekelwa isisindo izokwehla kancane.

Ukuvivinya umzimba njalo (i-aerobics yamanzi, ukuqina, ukuhamba ngokushesha, ukugijima) ngesikhathi sokudla kukhulisa kakhulu ukusebenza kahle kwenqubo futhi kusheshise inqubo yokulahlekelwa isisindo izikhathi eziningana.

Izinzuzo kanye nokubi

Ukudla kwe-Malysheva, njenganoma iyiphi enye indlela yokulahlekelwa isisindo, kunezinzuzo nezingozi.

Inzuzo yayo eyinhloko ukusebenza kwayo okuphezulu, okufakazelwa imibiko eminingi yabantu abalahlekelwa isisindo. Inzuzo yesibili engenakuphikiswa yokudla wukutholakala kokudla. Njengomthetho, ukulahlekelwa isisindo ngokwalolu hlelo, ukuthengwa kwezidakamizwa ezibizayo akudingeki. Ukuze ulahlekelwe isisindo, kwanele ukufaka ukudla okunempilo okuphansi kwekhalori okunconywa yi-gastroenterologist kumenyu yansuku zonke.

Futhi, mhlawumbe, inzuzo ebaluleke kakhulu yale nqubo yiqiniso lokuthi ukudla kukaDkt Malysheva kungathuthukisa kakhulu isimo sokusebenza kwepheshana lesisu.

Ngenqubo yokulahlekelwa isisindo, izinguquko ezilandelayo zenzeka emzimbeni:

• kusebenze i-metabolism;
• normalization of iphango;
• ukuthuthukisa inhlalakahle;
• ukuqinisa izinwele nezinzipho;
• ukuthuthukiswa kwebala;
• ukusheshisa ukususwa kwe-toxins emzimbeni.

Namuhla, ukudla kwe-Malysheva kuyindlela enhle kakhulu yokudla okuhlukile. Kodwa-ke, phakathi kwalabo abalahlekelwa isisindo, awukwazi ukuthola kuphela okuhle, kodwa nokubuyekezwa okungalungile. Ububi obukhulu bale nqubo isikhathi sayo.

Uhlelo luka-Elena Malysheva lokulahlekelwa isisindo lwenzelwe ukunamathela ngokuqinile ekudleni okudlayo kuze kube yizinyanga ezi-3, ngoba ukusetshenziswa kwesikhathi eside kokudla okunekhalori ephansi kukuvumela ukuthi uthole umphumela ozinzile kunokulandela izinsuku ezintathu, eziyisikhombisa noma eziyishumi. Express diet. Kodwa-ke, ngenxa yemenyu eyisidina, akuwona wonke umuntu ongasebenzisa le nqubo isikhathi eside. Kungakho umethuli we-TV esungule izinhlobonhlobo zokudla okuhlukile ngesikhathi nokudla.

Ukudla okuvunyelwe nokunqatshelwe

Indlela kaDkt Malysheva yokulahlekelwa isisindo iwuhlelo olunomsoco olinganiselayo, ukudla kwakhe kwansuku zonke kuqukethe ukudla okunenkomba ephansi ye-glycemic. Ngaphambi kokuqhuba lolu hlelo, kubalulekile ukufunda ngokucophelela uhlu lwezithako ezivunyelwe nezinqatshelwe.

Imikhiqizo ezosetshenziswa ngaphandle kwemikhawulo:

• ukhukhamba;
• uhlaza;
• iklabishi (zonke izinhlobo);
• U-Bell pepper;
• i-zucchini;
• utamatisi;
• ama-eggplant;
• isaqathe;
• isithombo sebhitrudi;
• ubhontshisi wentambo;
• amakhowe;
• isithombo;
• uphizi oluhlaza (fresh)

Imifino ingadliwa ibilisiwe, ibhakwa noma iluhlaza. Kodwa-ke, ngesikhathi sokwelashwa kwabo kokushisa, ukusetshenziswa kwamafutha akuvunyelwe ngokuphelele.

Uhlu lwemikhiqizo evunyelwe ukusetshenziswa okusesilinganisweni:

• inyama yenkukhu enamafutha (okungcono ukudla kwasemini);
• ukudla kwasolwandle (akukho ngaphezu kwezikhathi ezi-3 ngesonto);
• amazambane (abhakiwe);
• imikhiqizo yobisi enamafutha aphansi;
• amafutha omnqumo (1 tsp ngosuku);
• okusanhlamvu okuvuthiwe okusanhlamvu (ubhontshisi, udali, uphizi);
• izitsha zangasese kanye okusanhlamvu okuvela okusanhlamvu (200 g ngosuku);
• izithelo (ngaphandle kwebhanana);
• imikhiqizo yokubhaka eyenziwe ngofulawa we-wholemeal;
• amaqanda (3 ama-pcs ngesonto);
• amantongomane;
• uju (2 tsp ngosuku).

Isimo esibalulekile sokudla kwe-Malysheva ukusetshenziswa kwamalitha angu-2 amanzi ahlanzekile ngosuku.

Uhlu lokudla okungavunyelwe:

• ibhotela;
• ukhilimu omuncu (ngaphezu kuka-10%);
• amafutha;
• imayonnaise;
• imajarini;
• isobho;
• amasoso;
• ushizi onamafutha angaphezu kuka-30%;
• amasoseji kanye nemikhiqizo ebhemayo;
• isikhumba senyoni;
• ngemikhiqizo;
• ukudla okusemathinini;
• inyama enamafutha;
• amakinati;
• ujamu, ujamu;
• ushukela, usawoti;
• imbewu ye-sunflower;
• iziphuzo ezidakayo;
• amaswidi, ushokoledi, amakhekhe;
• khekhe;
• ukhilimu oyiqhwa;
• isoda elimnandi;
• imifino nezithelo ezinenkomba ephezulu ye-glycemic (amagilebhisi, amapentshisi, ikhabe, ibhanana);
• amajusi esitolo.

Enqubweni yokulandela ukudla, konke ukudla kufanele kufakwe umusi (ngokwesibonelo, kubhayela ophindwe kabili, umpheki ophuza kancane), kubhakwe kuhhavini noma kuhhavini ye-microwave, noma kubiliswe kuhhavini.

Uma kungekho isikhathi sokulungiselela izitsha zokudla, namuhla isethi esenziwe ngomumo yemikhiqizo yokulahlekelwa isisindo ngokusho kohlelo lukaDkt Malysheva iyathengiswa.

Umsebenzisi ngamunye we-inthanethi angabheka kuwebhusayithi esemthethweni yomethuli we-TV ukuthi ibiza malini le kit, futhi ayi-ode. Njengomthetho, kusethi enjalo kukhona amaphakheji angu-4 emibala ehlukene, lapho kufakwa khona ukudla okulungele usuku olulodwa. Ukusetshenziswa kwale mikhiqizo ye-calorie ephansi kukuvumela ukuthi uzuze ukulahlekelwa kwesisindo esihlelekile.

Uhlelo lwamandla

Ukudla kukaMalysheva kwezinsuku eziyi-10 kuhilela ukuphuza amanzi amaningi kanye nezidlo ezinhlanu ngosuku ngezingxenye ezincane ngokuqinile ngehora:

• 8:00 - kwasekuseni;
• 10:00 - isidlo sasekuseni sesibili;
• 12:00-13:00 - isidlo sasemini;
• 16:00 - isidlo sasemini;
• 19:00 - isidlo sakusihlwa (kungakapheli amahora ama-3 ngaphambi kokulala).

Ukudla ukudla ngesikhathi esifanayo kunomthelela ekwakhiweni kokusabela kwamakhemikhali, ngenxa yalokho, umzimba ujwayela ukudla okungapheli futhi akuphoqi umuntu ukuthi adle ikusasa, ebeka "izindawo zokugcina" ngaphansi kwesikhumba.

Ukudla kwezinsuku eziyi-10 i-Malysheva: imenyu yansuku zonke

Inombolo yosuku 1

• ibhulakufesi - isaladi isanqante 80 g, i-buckwheat porridge 200 g, iqanda elibilisiwe kanzima 1 pc;
• isidlo sasekuseni sesibili - ama-apricot omisiwe, ama-prunes (3 ama-pcs ngamunye), i-cottage shizi casserole 150 g, itiye le-herbal, ukhilimu omuncu 10% 1 tbsp;
• isidlo sasemini - inyama yenkomo 120 g, rosehip umhluzi 150 ml, ukholifulawa abilisiwe 180 g;
• isidlo sasemini - i-pear 1 pc;
• isidlo sakusihlwa - i-apula ebhakwe 1 pc, imifino eqoshiwe (i-zucchini, iklabishi) - 200 g;
• ebusuku - i-kefir engenawo amafutha - 1 inkomishi.

Inombolo yosuku 2

• ibhulakufesi - ubisi 0,5% - 1 ingilazi, amajikijolo amasha afriziwe - 30 g, oatmeal - 200 g;
• isidlo sasekuseni sesibili - isinkwa esinama-bran - ama-3 ama-pcs, isaladi ye-beetroot nama-prunes - 180 g;
• isidlo sasemini - i-fillet yenkukhu ebilisiwe 70 g, i-pilaf enemifino 150 g, utamatisi 1 pc, amafutha omnqumo 1 tsp;
• isidlo santambama - iyogathi enamafutha aphansi - 200 ml, i-apula - 1 pc;
• isidlo sakusihlwa - ubhontshisi obuluhlaza obubilisiwe 180 g, i-cod fillet 120 g;
• ebusuku - kefir 1% - 1 ingilazi.

Inombolo yosuku 3

• ibhulakufesi - isaladi ye-carrot-apple 150 g, i-omelet ene-steamed evela ku-yolk eyodwa, amaprotheni amabili;
• isidlo sasekuseni sesibili - i-grapefruit - 1 pc;
• isidlo sasemini - i-hake fillet ebilisiwe 100 g, iklabishi eqoshiwe enezaqathi 150 g;
• isidlo sakusihlwa - 150 ml, i-cottage shizi 2% - 100 g;
• isidlo sakusihlwa - i-cottage cheese casserole nama-apricot omisiwe 150 g, ukhilimu omuncu 10% - 1 tbsp;
• ebusuku - kefir 1% - 1 ingilazi.

Inombolo yosuku 4

• ibhulakufesi - isinkwa se-rye - ama-2 ama-pcs, i-peas eluhlaza - 80 g, inyama yenkomo ebilisiwe 100 g;
• isidlo sasekuseni sesibili - i-apula - 1 pc;
• isidlo sasemini - i-fillet yenkukhu ebilisiwe - 120 g, isobho semifino nobhontshisi obuluhlaza - 200 g;
• isidlo sasemini - isaladi yeklabishi, amakhambi, utamatisi - 150 g, 1 tsp. Amafutha e-Olive;
• isidlo sakusihlwa - iklabishi eqoshiwe, pepper - 150 g, amantongomane - ama-2 ama-pcs, isinkwa se-bran - 1 pc;
• ebusuku - kefir 0% - 1 ingilazi.

Inombolo yosuku 5

• ibhulakufesi - izithelo ezomisiwe 30 g, oatmeal nobisi - 150 g;
• isidlo sasekuseni sesibili - i-zucchini ebilisiwe ne-soufflé yesitshalo seqanda - 200 g;
• isidlo sasemini - imifino ephekiwe - 180 g, i-pollock fillet ebilisiwe - 100 g;
• isidlo sasemini - i-cottage shizi engenawo amafutha - 150 g;
• isidlo sakusihlwa - ama-shrimp abilisiwe 120 g, utamatisi obhakiwe - 1 pc;
• ebusuku - kefir 1% - 1 ingilazi;

Inombolo yosuku 6

• isidlo sasekuseni - ushizi 30 g; iklabishi eqoshiwe - 150 g, iqanda elibilisiwe - 1 pc;
• isidlo sasekuseni sesibili - i-sauerkraut - 100 g, amazambane ahlambulukile - 150 g;
• isidlo sasemini - i-pilaf enemifino engu-200 g, isinkwa esinama-bran - ama-2 ama-pcs;
• isidlo sasemini - isobho se-pea 150 g;
• isidlo sakusihlwa - cottage shizi 2% - 100 g;
• ebusuku - i-kefir-free - 1 inkomishi;

Inombolo yosuku 7

• ibhulakufesi - izaqathe eziphekiwe 50 g, imifino, iphalishi yebhali 200 g;
• isidlo sasekuseni sesibili - ushizi onamafutha aphansi 30 g, 2 isinkwa se-rye;
• isidlo sasemini - i-fillet yenkukhu ebilisiwe - 120 g, iphalishi le-buckwheat - 150 g, i-radish 50 g;
• isidlo sasemini - i-apula - 1 pc.;
• isidlo sakusihlwa - i-cottage shizi 50 g, ukholifulawa obhakiwe - 200 g;
• ebusuku - kefir 0% - 1 ingilazi.

Inombolo yosuku 8

• ibhulakufesi - i-oatmeal - 200 g, ama-walnuts - ama-2 ama-pcs, omisiwe - 30 g;
• isidlo sasekuseni sesibili - 1 i-orange;
• isidlo sasemini - inyama yenkomo ebilisiwe - 70 g, isanqante kanye nesaladi ye-apula - 150 g, isinkwa se-rye - ama-2 ama-pcs;
• isidlo santambama - iyogathi enamafutha aphansi - 125 g;
• isidlo sakusihlwa - ubhontshisi obuluhlaza obubilisiwe 150 g, i-hake fillet ene-steam - 150 g;
• ebusuku - kefir 1% - 1 ingilazi.

Inombolo yosuku 9

• ibhulakufesi - iphalishi yethanga - 200 g, iqanda elibilisiwe - 1 pc, prunes - ama-5 ama-pcs;
• isidlo sasekuseni sesibili - i-pear - 1 pc;
• isidlo sasemini - i-turkey fillet ebilisiwe - 150 g, isaladi ye-beetroot ne-walnut enoliswe ngejusi kalamula - 100 g;
• isidlo sasemini - i-cottage shizi casserole - 150 g;
• isidlo sakusihlwa - isaladi ka-anyanisi, amakhambi, ama-cranberries, utamatisi, upelepele omnandi - 100 g, isinkwa se-bran - ama-2 ama-pcs., i-grapefruit - 1 pc;
• ebusuku - i-kefir engenawo amafutha - 1 inkomishi.

Inombolo yosuku 10

• ibhulakufesi - ama-corn flakes 200 g, izithelo ezomisiwe - 30 g, uju - 1 tsp, i-apula ebhakiwe - 1 pc;
• isidlo sasekuseni sesibili - i-ryazhenka - 150 ml, isinkwa se-rye - ama-2 ama-pcs;
• isidlo sasemini - i-steam yenkomo yenkomo - 1 pc., isinkwa se-rye - 1 pc., i-borscht yemifino - 200 g;
• isidlo santambama - ijusi likatamatisi - 150 ml, ama-apricot omisiwe, ama-prunes (3 ama-pcs ngalinye);
• isidlo sakusihlwa - ubhontshisi obuluhlaza obilisiwe - 80 g, i-salmon ebhakiwe 120 g;
• ebusuku - kefir 1% - 1 ingilazi.

Enkambweni yokulandela ukudla emini, kubalulekile ukuphuza izingilazi ezingu-10 zamanzi. Uketshezi luzohlanza umzimba wezinto eziyingozi futhi lugcwalise ibhalansi yamanzi nosawoti.

Ukuhambisana nokudla kuzokusiza ukuthi ulahlekelwe amakhilogremu ama-5 ngezinsuku eziyi-10, ngakho-ke ukudla kwe-Malysheva kunomthelela ekwehleni kwesisindo kancane kancane ngokuphepha ngangokunokwenzeka emzimbeni.

Ngaphezu kwemikhiqizo evunyelwe ebhalwe ngenhla, kunethiwekhi ungathola izindlela zokupheka zezitsha ezingadliwa ngesikhathi sokudla kuka-Elena Vasilievna.

Uma wenza izinguquko ekudleni, kubalulekile ukuthi ungadluli inani elinqunyiwe lamakhalori ngosuku (1200 kcal / ngosuku). Uma kungenjalo, ukudla kwezinsuku eziyishumi ngeke kulethe umphumela oyifunayo.

Kuye ngobude besikhathi, uhlu lwezithako ezivunyelwe nezingavunyelwe, uhlelo lokulahlekelwa isisindo lomlobi u-Elena Malysheva luyizinhlobo ezilandelayo:

• amaprotheni-carbohydrate, amaprotheni;
• irayisi
• engenawo usawoti;
• ingilazi “amandla”.

Ake sicabangele ngokuningiliziwe izici eziyinhloko kanye nesistimu yokunikezwa kwamandla ngayinye yazo.

Ukudla kwamaprotheni-carbohydrate kanye namaprotheni

Ngokusho kukaMalysheva, lolu hlelo lokulahlekelwa isisindo lusebenza kakhulu futhi luphephile, ngoba lunokudla okulinganiselayo okunikeza ukunikezwa kwansuku zonke kwezakhi zomzimba emzimbeni. Ngenxa yalokho, umuntu akazwani nendlala, ngenxa yalokho ukulahlekelwa amakhilogremu engeziwe kwenzeka ngokungenabuhlungu ngangokunokwenzeka.

Ihlanganiswe nezinto eziphilayo zamaqembu e-carbonyl ne-hydroxyl, ukudla kwe-Malysheva amaprotheni kusekelwe ekushintsheni kwezinsuku zamaprotheni nama-carbohydrate (1-1, 5-2, 3-1), okunomthelela ekushiseni kwamafutha ngokushesha kanye nokwehla kuze kufike ku-6 kg ngaphakathi. izinsuku ezingu-10.

Kodwa-ke, naphezu kokusebenza kahle okuphezulu kwenqubo, ukudla okunjalo kunomphumela ocindezelayo emzimbeni, yingakho umethuli we-TV encoma ukuyisebenzisa kuphela ezimweni eziphuthumayo.

Isikhathi esiphezulu sokudla kwamaprotheni-carbohydrate yizinsuku eziyi-10, noma kunjalo, kuye ngesisindo somzimba eseqile, singancishiswa sibe yizinsuku ezingama-5-7. Phakathi nenkathi yokugubha kwayo, kubalulekile ukukhipha usawoti, izinongo, amasoso, izinongo ekudleni.

Uhlelo lokudla kwamaprotheni ngosuku ngokusho kokudla kwe-Malysheva

• esiswini esingenalutho (imizuzu engama-30 ngaphambi kokudla) - amanzi afudumele - 1 inkomishi;
• ibhulakufesi - isaladi yemifino eluhlaza kanye namakhambi 200g., Iqanda elibilisiwe - 1 pc;
• isidlo sasemini - i-steam fish - 180 g, ikhukhamba - 1 pc;
• isidlo sasemini - i-kefir 0% - ingilazi engu-1;
• isidlo sakusihlwa - i-chicken fillet, i-steamed - 350 g;
• ebusuku - ubisi olubilisiwe olunamafutha aphansi - 150 g.

Ngosuku lwe-carbohydrate, kufanele ukhawule ekudleni isaladi ye-Brush kuphela. Inombolo yokwamukelwa kwayo akufanele idlule izikhathi eziyi-8 / ngosuku.

Isaladi "Ibhulashi" elivela ku-Elena Malysheva lenzelwe ukuhlanza uhlelo lokugaya lwe-toxin kanye nobuthi obuqoqwe ngesikhathi sokukhuluphala. Ukwakhiwa kwesaladi kuhlanganisa i-0,5 kg ye-beet fresh, izaqathe, iklabishi. Imifino eluhlaza kufanele ihlutshiwe, iqotshwe, ixutshwe, bese icindezelwa kahle futhi ifakwe ijusi lemon.

Ngokwesiphetho sikadokotela, ukushintshaniswa okuqinile kwezinsuku zamaprotheni-carbohydrate kunomthelela ekwehleni kwesisindo esisheshayo kanye nempumelelo esheshayo yomphumela oyifunayo.

Ngaphezu kwalolu hlelo lokudla okunomsoco, umethuli we-TV ugunyaze inqubo yokulahlekelwa isisindo yomunye umbhali ebizwa ngokuthi ukudla kwamaprotheni okuvela ku-Elena Malysheva. Ingqikithi yayo ilele ekugcwalisweni komzimba ngezinto eziphilayo zemvelaphi yezilwane nemifino, okuthi, lapho kuthathwa ngobuningi, kube nomthelela ekushiseni kwamafutha ngokushesha, okubaluleke kakhulu ekunciphiseni isisindo ngokushesha.

Ukudla kwamaprotheni e-Malysheva izinsuku ezingu-5 kukuvumela ukuba ulahlekelwe isisindo kuze kufike ku-5-6 kg.

Ukudla kwelayisi

Indlela yesibili ethandwa kakhulu yokulahlekelwa isisindo evela ku-Elena Vasilievna isekelwe ekusetshenzisweni kwansuku zonke kwe-150-300 g yerayisi elibilisiwe elibilisiwe amaviki angu-1-2.

Enkambweni yokukhetha umkhiqizo oyinhloko wokudla, kubalulekile ukunikeza okuthandayo okusanhlamvu okungahlanjululwanga ngezinhlamvu ezinde ezincane, lapho, uma kuqhathaniswa nezinye izinhlobo, inani lezakhamzimba liphakeme izikhathi eziningana. Okungukuthi, amavithamini B, E, magnesium, phosphorus, amaprotheni, fibre, folic acid, selenium, zinc, potassium.

Ukudla kwerayisi okuvela ku-Elena Malysheva kukuvumela ukuthi uguqule izinqubo ze-metabolic emzimbeni, umgudu wokugaya ukudla, ukhiphe imfucumfucu yokudla, unciphise amazinga e-cholesterol, uthuthukise ukujikeleza kwegazi, isimo sesikhumba, ukhulise ukunwebeka kwemisipha yenhliziyo, futhi uvimbele ukuqunjelwa. Kodwa-ke, izinzuzo zomkhiqizo kanye nokusebenza kahle kwenqubo kuncike ngokuqondile ekulungiseleleni okusanhlamvu okulungile.

Okokuqala, irayisi kufanele ifakwe ubusuku bonke, emva kwamahora angu-5-9 kunconywa ukuyihlanza futhi ithele ngamanzi afudumele, ngesilinganiso se-1 ingxenye ye-cereal kuya kwezingilazi ezi-3 zoketshezi, bese ifakwa emlilweni. Uma kucatshangelwa izindlela zokupheka zikaMalysheva, okusanhlamvu akudingi ukuphekwa ngokugcwele, ngoba le nqubo yokulahlekelwa isisindo isekelwe ekusetshenzisweni okuqinile, okusanhlamvu okunsundu okungaphekiwe, okunomphumela omkhulu wokuhlanza emzimbeni womuntu.

Ngokusho kukadokotela wesayensi yezokwelapha kanye nomethuli we-TV, ngesikhathi esifanayo, ngemva kokuzuza umphumela, ukuze kuqiniswe isisindo, umuntu kufanele ahlele izinsuku zerayisi zokuthulula kanye njalo ezinsukwini ezi-1, lapho adle njalo amahora angu-4 kusukela ku-2 kuya ku-08.00 nge-18.00 g abilisiwe. okusanhlamvu, futhi ngezikhathi phakathi kwamanzi okuphuza okuphuza, itiye eluhlaza 150 ml.

Uma kucatshangelwa iqiniso lokuthi okusanhlamvu okungapholishiwe kunomthelela ekususweni okukhulu kwe-potassium emzimbeni, lapho kuncishiswa isisindo, amaminerali kufanele athathwe ukusiza ukunxephezela ukuntuleka kwama-macro kanye nama-microelements.

Cabanga ngemenyu "yerayisi" yeviki evela kuDkt Malysheva.

Inombolo yosuku 1

• ibhulakufesi - i-apula - 1 ucezu, ingxenye yerayisi ebilisiwe 100 g, efakwe ijusi lemon;
• isidlo sasemini - irayisi ebilisiwe 100 g, umhluzi wemifino 100 g, isanqante, iklabishi, isaladi ye-apula 150 g, kanye nokwengezwa kwe-1 tsp. Amafutha e-Olive;
• isidlo sakusihlwa - ubhontshisi obuluhlaza 80g., Irayisi elibilisiwe ngamarayisi omisiwe 100g.

Inombolo yosuku 2

• ibhulakufesi - i-orange - 1 pc, iphalishi lethanga nelayisi - 200 g;
• isidlo sasemini - irayisi ebilisiwe 100 g, isobho lemifino 250 g;
• isidlo sakusihlwa - isaladi ye-kiwi, i-grapefruit, amaswidi noma ucezu lwekhabe - 200 g, irayisi elibilisiwe 150 g.

Inombolo yosuku 3

• ibhulakufesi - i-pear - 1 pc., irayisi ebilisiwe 100 g, ifafazwe ijusi lemon;
• isidlo sasemini - isobho se-puree yemifino 200 g, isaladi likatamatisi, upelepele omnandi namakhambi 150 g, irayisi elibilisiwe 100 g;
• isidlo sakusihlwa - i-avocado 20 g, izaqathe ezishisayo 40 g, irayisi elibilisiwe 100 g.

Inombolo yosuku 4

• isidlo sasekuseni - irayisi ebilisiwe 100 g, ucezu lwekhabe 100 g;
• isidlo sasemini - i-pear, i-apula, isaladi ye-quince - 150 g, irayisi elibilisiwe 100 g, isobho semifino 200 g;
• isidlo sakusihlwa - i-zucchini e-steamed 70 g, irayisi ebilisiwe 100 g.

Inombolo yosuku 5

• ibhulakufesi - irayisi ebilisiwe 100 g, i-grapefruit - 1 pc;
• isidlo sasemini - iklabishi nesanqante isaladi 150 g, oatmeal 100 g, irayisi elibilisiwe 100 g;
• isidlo sakusihlwa - ingxube ye-ulethisi, i-radish, i-avocado, i-sweet pepper 150 g, irayisi ebilisiwe 100 g.

Inombolo yosuku 6

• ibhulakufesi - i-apula - 1 pc, irayisi elibilisiwe nejusi lemon 100 g;
• isidlo sasemini - irayisi ebilisiwe 100 g, isobho se-mushroom puree 180 g, imifino, ikhukhamba - 1 pc;
• isidlo sakusihlwa - isaladi le-walnut, irayisi elibilisiwe, u-anyanisi oluhlaza, isipinashi, i-avocado - 200 g.

Inombolo yosuku 7

• ibhulakufesi - amantongomane - ama-2 ama-pcs, ama-apricot omisiwe - ama-5 ama-pcs, irayisi elibilisiwe 100 g;
• isidlo sasemini - umhluzi wemifino 100 g, iklabishi eqoshiwe 100 g, irayisi elibilisiwe 100 g, anyanisi oluhlaza;
• isidlo sakusihlwa - ilayisi elibilisiwe ngokungezwa kwe-quince, i-apula, i-pear, izinsuku, amabhilikosi omisiwe, ama-prunes - 150 g.

Ukudla kwerayisi okuvela eMalysheva kukuvumela ukuthi ulahlekelwe ngu-3-6 kg ngesonto, 10 kg ngezinsuku eziyi-10, 12 kg ngezinsuku eziyi-14. Ngasikhathi sinye, ukusebenza kahle kwenqubo kuncike ekulungiseleleni okulungile kokusanhlamvu kanye nenani lokudla okunconyiwe, okufanele kubhekwe ngokunemba okuphezulu.

Ngaphandle kwezithako ezingenhla, ukudla kukaMalysheva ngesonto kuvumela ukusetshenziswa kokudla okulandelayo: imifino, amakhambi, i-millet porridge, omisiwe, uphizi, ubhontshisi, udali, ama-walnuts, izithelo, ngaphandle kukabhanana.

Ukuze ugweme ukubuyisela ama-kilogram alahlekile, ukuphuma ekudleni kwerayisi kufanele kube kancane kancane.

Ngosuku lwesine ngemva kokuphothulwa komjikelezo wokusanhlamvu wokulahlekelwa isisindo, kuvunyelwe ukufaka ekudleni: ingilazi ye-kefir engenawo amafutha, i-gray pasta 200 g, izingcezu ezimbili zesinkwa esiphelele. Ngolwesikhombisa - ukwethula ukudla okujwayelekile, ikakhulukazi okucebile amaprotheni. Ngesikhathi esifanayo, kufanelekile ukunciphisa ukusetshenziswa kwemikhiqizo yokubhaka, uphuzo oludakayo futhi ingabandakanyi ukudla okubabayo, okunamafutha, okunekhalori ephezulu.

Izidlo zamandla

Ukuqashwa okuphakeme, amahora okusebenza angajwayelekile, ukuhamba njalo kwezamabhizinisi, ukucindezeleka, isiminyaminya sezimoto, ukukhathala kunengxenye ekusweleni isikhathi okuyinhlekelele. Ngenxa yalokho, ngemva kosuku lokusebenza, awekho amandla nesifiso esisele sokulungiselela ukudla okunekhalori ephansi ukuze ulahlekelwe isisindo. Njengoba kunikezwe ijubane lokuphila elisheshayo, umethuli we-TV uthuthukise ukudla okukhethekile okunamandla. Lolu hlelo lokudla, ngokungafani nezingxube nezimpushana eziqandisiwe, kuwukudla okuqandisiwe.

Cabangela ngokuningiliziwe ukuthi yini efakwe ekudleni.

Uhlelo lokulahlekelwa kwesisindo somlobi u-Elena Vasilievna likuvumela ukuba uqede isisindo esiningi ngendlela efanele enempilo ngokungenabuhlungu ngangokunokwenzeka ngaphandle kokucindezeleka komzimba.

Ukudla okwenziwe ngomumo kaMalysheva kuyisethi yamabhokisi anemibala eminingi enemikhiqizo yokudla izinsuku ezingama-28. Ngesikhathi esifanayo, isidlo ngasinye esivela kusethi ephelele sivalwe esitsheni sepulasitiki futhi sinemiyalelo yokusetshenziswa.

Ukudla kwe-Malysheva kwenyanga kuhilela nsuku zonke ukudla okune ngosuku (ibhulakufesi, isidlo sasemini, itiye lantambama, isidlo sakusihlwa) kusukela kusethi. Ngokuya ngokucubungula, izithako zidinga kuphela ukuncibilika ngaphambi kokusetshenziswa, zithelwe ngamanzi, i-kefir enamafutha aphansi noma ubisi olunamafutha aphansi.

Iqoqo lemikhiqizo ngosuku liqukethe cishe i-800 kcal, kuyilapho ukudla kuvunyelwe ukufaka: itiye eliluhlaza elingenashukela, ikhabe, i-orange, i-apula, amakhambi, ama-radishes, ulethisi, ukhukhamba, utamatisi ngamanani angenamkhawulo.

Ngenqubo yokulahlekelwa isisindo, kufanele kukhunjulwe ukuthi, ngokusho komethuli we-TV, inani lamanzi liphakeme kakhulu kunokudla. Yingakho ngokuvamile indlela yomlobi wakhe ibizwa ngokuthi ukudla kukaMalysheva kwezingilazi ezingu-10, njengoba inani elidingekayo lokuphuza uketshezi ngosuku (2,5 amalitha) lokulahlekelwa isisindo lilingana nezinkomishi eziyishumi ezinomthamo we-250 g.

Amabhokisi "okudla" ka-Elena Vasilievna ahlanganisa i-turkey, i-chicken fillet, irayisi, i-oatmeal, amazambane, izaqathe, u-anyanisi, inhlanzi, amaqanda, ubisi, i-broccoli.

I-Energy diet Malysheva yenyanga ikuvumela ukuthi ulahlekelwe isisindo esifinyelela ku-15 kg.

Njengamanje, ukuthenga isethi yokudla osekuphekiwe akunzima. Ukuze wenze lokhu, khetha isigaba esifanele kumenyu yesayithi yegama elifanayo, bese wenza inkokhelo. Ngesikhathi esifanayo, intengo yale kit ivame ukuthethelela ukutshalwa kwezimali.

Futhi, kuwebhusayithi kadokotela, kunencwadi yokuklama, okuyithuluzi elibalulekile lokulungiselela kahle imenyu yansuku zonke yokulahlekelwa isisindo. Ngaphezu kwalokho, wonke umuntu angafaka isicelo sokubamba iqhaza kuphrojekthi yombhali ka-Elena Malysheva - "Yehlisa ukweqisa." Njengomthetho, abantu abaphumelele umncintiswano ofanelekayo embukisweni we-TV, ngaphansi kokuqondiswa kochwepheshe abanolwazi, baqala inqubo efanelekayo yokulahlekelwa isisindo.

Ngakho-ke, ukuze ungabandakanyi amathuba okuthola ama-fakes, kungcono ukuthenga imikhiqizo ye-Malysheva kuwebhusayithi esemthethweni kadokotela, lapho izitifiketi zekhwalithi yomkhiqizo zinamathiselwe kumakhithi.

Ukudla kwamahhala kasawoti

Umthetho oyinhloko wokulahlekelwa kwesisindo esiphumelelayo isimo sengqondo esifanele kusawoti, ngoba yilokho okunomthelela ekugcineni amanzi emzimbeni, okuholela ekuzuzeni isisindo ngokushesha.

Njengamanje, u-Elena Malysheva uye wasungula ukudla okungenasawoti ukuze ulahlekelwe isisindo. Ayifaki le powder ngendlela yayo emsulwa ekudleni kwansuku zonke, kanye nemikhiqizo ekhiqizwe yi-pickle (utamatisi onosawoti, ukhukhamba, i-herring) noshizi, amasoseji, ukudla okusemathinini, okuqukethe i-sodium chloride ngobuningi. Esikhundleni se-white crystalline substance, umethuli we-TV uncoma ukusebenzisa i-soy sauce, amakhambi. Kuyinto engavamile kakhulu ukuthi usawoti wezitsha ezenziwe ngomumo uvunyelwe, kuyilapho kwenqatshelwe ngokuphelele ukuzifaka usawoti ngesikhathi sokupheka.

Imenyu yesampula yokudla:

• ibhulakufesi - iyogathi yemvelo enamafutha aphansi - 1 inkomishi, i-oatmeal engenasawoti - 200 g;
• isidlo sasemini - inhlanzi noma inkukhu yenkukhu - 150 g, iqanda elibilisiwe - 1 pc;
• isidlo sakusihlwa - isaladi yemifino - 200 g, i-kefir engenawo amafutha - ingilazi engu-1;
• ukudla okulula - i-apula, i-grapefruit, ama-tangerines, ucezu olu-1 ngesikhathi.

Ukuze ulondoloze umphumela ozuziwe, lokhu kudla kweMalysheva kufanele kugcwaliswe ngendlela efanele.

Enqubweni yokuphuma endleleni engenawo usawoti, umethuli we-TV uncoma ukwethula ukudla okunqatshelwe ekudleni kancane kancane, kuyilapho kubalulekile ukuthi ungadluli inombolo evumelekile yama-kilocalories adliwe ngosuku. Ungakwazi ukubala le nkomba usebenzisa umshini wokubala waku-inthanethi owethulwe kunethiwekhi.

Ukudla kwe-Malysheva ngesifo sikashukela

Abantu abaningi abanesifo sikashukela bakhuluphele ngokweqile. Njengoba kunikezwe iqiniso lokuthi lesi sifo sihilela ukunamathela njalo ekudleni okukhethekile, kungaba nzima kakhulu ukulahlekelwa amakhilogremu engeziwe uwedwa.

Enye yezinhlelo eziphumelela kakhulu zokulahlekelwa isisindo zesifo sikashukela yindlela kaDkt Malysheva. Lolu hlelo lokudla okunomsoco, ngenxa yokukhethwa kwemikhiqizo enenkomba ephansi ye-glycemic, ikuvumela ukuthi ungagcini nje ngokukhipha amakhilogremu engeziwe, kodwa futhi unciphise kakhulu umthwalo kuma-pancreas, kanye nokuzinzisa ibhalansi efanele kashukela wegazi.

Ingqikithi yokudla kwe-Malysheva ukulandela izimiso ezilula.

1. Ukukhishwa ngokuphelele ekudleni kwansuku zonke kwe-confectionery, ushukela, iziphuzo ezinoshukela, imikhiqizo yobisi olunamafutha abilisiwe, imikhiqizo eseqediwe kancane.
2. Ukugcina ibhalansi efanele kashukela wegazi, kunconywa ukwandisa ukusetshenziswa kwamakhambi amasha nezithelo ezingenashukela. Ngaphezu kwalokho, kumenyu yansuku zonke yabanesifo sikashukela, kubalulekile ukufaka amasaladi emifino amasha alungiselelwe nguwe.
3. Ukudla kufanele kuthathwe ngezikhathi ezithile. Nokho, lapho usebenzisa ukudla okuvunyelwe, kubalulekile ukucabangela ukugcwala kwawo ama-carbohydrate. Ukuze wenze lokhu, sebenzisa inkomba ekhethekile, okuthiwa "iyunithi yesinkwa" (XE). Le coefficient ilingana ne-12 g yama-carbohydrate.

Ukudla kwe-Malysheva kwesifo sikashukela sohlobo 2 kuhilela ukusetshenziswa kwamatafula akhombisa inkomba ye-glycemic yokudla okuhlukahlukene. Ngenxa yokutholakala kwale mibiko ekhemisi, kungenzeka, usebenzisa i-calculator, ukubala ukugcwala kwe-carbohydrate kwesitsha esiphelile.

Ukuhlukaniswa komkhiqizo

1. Ama-carbohydrate asheshayo. Lesi sigaba sihlanganisa okusanhlamvu okwenziwe ngokusanhlamvu. Ukusetshenziswa kwemikhiqizo enjalo kunomthelela ekwandeni kancane kancane kwezinga le-insulin egazini.
2. Ama-carbohydrate asheshayo. Ushokoledi omnyama ungomunye wemikhiqizo ethandwa kakhulu yalolu hlobo. Ama-carbohydrate asheshayo angasetshenziswa uma udinga ukwanda okusheshayo kwamazinga e-insulin egazini.

Ukudla kwe-Malysheva yesifo sikashukela sohlobo 2 kukuvumela ukuthi udle izithelo ezintsha noma isangweji elincane "njengesnack".

Izinsuku zokulayisha ngokusho kukaMalysheva

Uma kubhekwa ijubane lokuphila, ngokuvamile kunzima kakhulu ukulandela uhlelo lokudla okunempilo oluhlongozwa ngu-Elena Malysheva. Yingakho izinsuku zokuzila zingaba enye indlela enhle kakhulu ohlelweni olunjalo lokulahlekelwa isisindo, olwenzelwe ukuhlanza umzimba wezinto ezinobuthi nokususa uketshezi oluningi emathisini, okufaka isandla ekulahlekelweni kwesisindo.

Njengamanje, ngezinsuku zokuzila ukudla, u-Elena Vasilievna uthuthukise izidlo ezi-3 ezihlukene. Ake sicabangele ngokuningiliziwe ukwakheka kokudla kanye nezici zokusebenzisa ngamunye wabo.

Ukudla kwezinsuku zokuzila

1. Amaprotheni. Ubuncane besikhathi sale nqubo yizinsuku ezi-5, ubuningi yizinyanga ezi-3. Isisekelo sokudla okunjalo ukudla okuqukethe inani elikhulu lamaprotheni. Amandla umzimba owasebenzisa ekucubunguleni ukudla okunamaprotheni awalingani nenani lama-kilocalories afika nokudla. Ngenxa yalesi sizathu, kukhona ukushiswa okujulile kwamafutha omzimba. Ukunamathela ngokuqinile kulokhu kudla kuqinisekisa ukulahlekelwa kwesisindo sansuku zonke mayelana ne-600-800 g. Imithombo eyinhloko yamaprotheni yi-cottage shizi, inyama yenkukhu, izibopho zezinhlanzi ezibilisiwe, amaqanda, amantongomane, ubhontshisi, uphizi, i-buckwheat.
2. Imifino. Lokhu kudla kusekelwe ekusetshenzisweni, emini, kokudla okune-fiber eqinile. Lezi zihlanganisa: izaqathe, beet, iklabishi, isilimo esidliwayo esinamagatsha anamanzi. Ukudla okunjalo kukuvumela ukuthi ulahlekelwe kufika ku-1 kg ngosuku. Ngaphezu kwalokho, izinsuku ezijwayelekile zokuzila imifino zisiza ukubuyisela i-microflora efanele emathunjini amakhulu.
3. I-Grapefruit, inganciphisa kakhulu isifiso sokudla, futhi isuse uketshezi okweqile emzimbeni. Ngesikhathi esifanayo, ukulahlekelwa kwesisindo sansuku zonke ngokuvamile akudluli ku-0,8 kg. Usuku lokukhipha ku-grapefruit, ngenxa yokungasebenzi kahle kwesibindi, kuyaphikiswa kubantu abathatha ama-statins ngokuhlelekile. Uma kungenjalo, kungaholela ekuwohlokeni kwesimo sokulahlekelwa isisindo.

Izinsuku zokuzila ezijwayelekile zikuvumela ukuthi ulahlekelwe isisindo futhi wenze izinqubo ze-metabolic zijwayelekile emzimbeni. Ngakho-ke, lokhu kudla kuboniswa ukuthi kusetshenziswe cishe wonke umuntu.

Imithetho eyisisekelo yezinsuku zokuzila

1. Ukuhambisana nezikhawu ezilinganayo zesikhathi phakathi kokudla (amahora angu-2-3).
2. Enkambweni yokwelashwa kokushisa kwemikhiqizo, kwenqatshelwe ngokuphelele ukwengeza usawoti namafutha.
3. Ukudla okuvamile futhi okuyingxenye ngezingxenye ze-100-gram (kuze kube izikhathi ezingu-9 / ngosuku).
4. Ukuze uzuze umphumela ohlala njalo, imidlalo yansuku zonke iyaboniswa. Ngesikhathi esifanayo, ngenxa yomphumela oyinkimbinkimbi emzimbeni, izinhlelo ze-lymphatic kanye ne-circulatory ziyasebenza, futhi ngenxa yalokho, ukushiswa okukhulu kwezicubu ze-adipose.
5. Ungafaki ukudla okusemathinini, izinongo, izinongo, ikhofi, kanye nemikhiqizo ye-confectionery nebhikawozi ekudleni.
6. Umthamo wamanzi aphuziwe, ngaphezu kwetiye nejusi, kufanele okungenani ube ngamalitha ama-2. ngosuku.
7. Uma usebenzisa imikhiqizo yobisi oluvutshiwe, kubalulekile ukuqapha okuqukethwe kwawo kwamafutha, okungafanele kudlule u-2%.

Ukuhambisana nalezi zincomo kuzokuvumela ukuthi ulahlekelwe amakhilogremu engeziwe ngokushesha ngangokunokwenzeka, futhi uthuthukise wonke umzimba.

Isiphetho

Ngakho-ke, uhlelo lokunciphisa isisindo lombhali olwakhiwe udokotela wesayensi yezokwelapha kanye nomphathi wohlelo Lwezempilo aludingi izindleko ezinkulu zamandla omzimba ukushisa amafutha, okubaluleke kakhulu ekugcineni impilo kanye nokwenza ngcono inhlalakahle yomuntu. owehlisa isisindo.

Enkambweni yokulahlekelwa isisindo esiningi, kufanele ulahle ukudla okunamafutha, okubabayo, okumnandi kanye namakhukhamba, futhi ulawule inani lamakholori adliwe ngosuku (kufika ku-1200 kcal / ngosuku).

Iyiphi indlela ka-Elena Vasilyevna yokukhetha ukukhetha kuncike ezicini zomzimba ngamunye, inani lamakhilogremu engeziwe kanye nesikhathi esidingekayo sokulahlekelwa isisindo.

Isibonelo, ukudla kukaMalysheva okuveza izinsuku ezingu-3 kuzosiza "ukuqeda" 1-2 kg. Uma udinga ukwehlisa i-8-10 kg, udinga ukusebenzisa inqubo engenasawoti, irayisi, eyenzelwe amasonto amabili. Uma ukukhuluphala ngokweqile kudlula i-10 kg, ukudla kwe-carbohydrate-protein noma amaprotheni kusuka ku-Elena Malysheva, okuhlala kusukela ezinsukwini ezingu-10 kuya kwezingu-30, kuzosiza ukuxazulula inkinga.

Ukusindiswa kwangempela kwabantu bebhizinisi abanomthwalo omkhulu wokusebenza kuzoba ukudla okwenziwe ngomumo kaMalysheva emabhokisini, okuvumela ukuthi ulahlekelwe isisindo ekhaya nasemsebenzini, ngaphandle kokudinga isikhathi esikhulu nezindleko zabasebenzi ukuze ulungiselele ukudla okudlayo.

Kungakhathaliseki ukuthi kukhethwa indlela yokulahlekelwa isisindo, ukuphumelela kanye nomphumela wesistimu ngokuqondile kuncike ekuhambisaneni nemithetho eyisisekelo kanye nenani lomzamo osetshenzisiwe.

Imithombo ye