Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-10.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1200 Kcal.
Ngokuqinisekile uzwe kaningi ngemithi yokunciphisa isisindo evela kumethuli we-TV odumile kanye nochwepheshe wezokudla u-Elena Malysheva. Ngaphezu kwalokho, uma uphenya i-Intanethi, ungathola izinhlobo eziningi zokudla okucatshangwa ukuthi zenziwe nguye. Imvamisa, abakwa-scammers baze bathembise ukumthengela izincomo zokwehlisa isisindo semali ngemali. Siluleka ngokuqinile ukuthi singazikholelwa izilingo ezinjalo. Ngcono uzijwayeze ngemithetho eyisisekelo yokudla kuka-Elena Malysheva, okunikezwe kule ndaba. Ukunamathela ekudleni okunjalo, ukuba nesisindo esikhulu ngokweqile, ungalahlekelwa kufika ku-5 kg ngezinsuku eziyi-10.
Izidingo zokudla zika-Elena Malysheva
Ukuba ngumuntu osondelene nemithi, uMalysheva akakukhuthazi ukunciphisa ukudla kube ubuncane, okungakuvumeli ukuthi uphile. Akacebisi futhi ukuyeka imikhiqizo yokudla, eklanyelwe ukunikeza umzimba izakhi nezinto ezidingekayo ekusebenzeni kwawo okuvamile.
Njengoba umbhali walokhu kudla ephawula ngokufanele, indlala noma ukwehla okukhulu kwenani lokudla okungena emzimbeni kungavunyelwa kuphela ngaphambi kokuhlinzwa. Kwezinye izimo, lokhu kuziphatha kunamathuba onke okuholela ekunciphiseni kwamafutha kanye nasenkingeni yezinkinga ezinkulu zesibindi nezinye izitho ezibalulekile.
U-Elena Malysheva uncoma ukuthi kudliwe izikhathi ezi-5 ngosuku, esekela umsoco owaziwa ngokufanele. Kepha-ke, kulokhu, kubaluleke kakhulu ukuqapha inani lokudla okumunca. Inani lokudla akufanele libe ngaphezu kwalokho okuzolingana engilazini eyodwa. Lokhu kukuvumela ukuthi ungadli ngokweqile futhi unciphise isisu sakho kancane kancane. Ngemuva kwakho konke, sivame ukudla kakhulu ngokunembile ngesizathu sokuthi isisu siphazamisekile. Futhi le nkinga idinga ukulungiswa.
Engilazini eyodwa evamile, kufakwa ukudla, inani elilingana nama-200 g. Njengoba umbhali walolu hlelo lokulahlekelwa isisindo ephawula, yileli nani lemikhiqizo elanele ukuzizwa ligcwele futhi likhululekile cishe amahora angu-3. Ukuze ukugcwaliswa kufike ngokushesha (lokhu kuyiqiniso ikakhulukazi ekuqaleni kokudla kanye nalabo abangajwayele ukudla izingxenye ezincane kangako), u-Elena Malysheva uncoma ukuthi ube ne-snack nge-apula encane noma ukuphuza ingilazi yamanzi 10 -Imizuzu engu-15 ngaphambi kokudla ukuze ugcwalise isisu ngokushesha futhi unciphise amathuba okudla ngokweqile.
Futhi, umbhali wokudla weluleka ukukhumbula imithetho emithathu ebalulekile ezokusiza ukuthi unciphise umzimba ngaphandle kokulimaza impilo yakho. Ngokuqinisekile bazosiza abantu abakwezinye izidlo eziningi, futhi bamane balawule isisindo sabo.
Okokuqala, noma imaphi amajusi emvelo namajusi amasha angahlanjululwa ngesigamu ngamanzi. Lokhu kukhwabanisa okulula kuzonciphisa uhhafu wenani likashukela kuzo. Okunye futhi okuthakazelisayo ukuthi amajusi ewolintshi yiwona anekhalori eliphakeme kakhulu phakathi kozakwabo. Khumbula lokhu.
Okwesibili, uma uthanda amazambane acubuziwe, zama ukwenza i-broccoli noma ukholifulawa esikhundleni samazambane. Izakhiwo zayo ezizuzisayo azikho ngaphansi, futhi okuqukethwe kwekhalori kuncishiswe kakhulu. Futhi isidlo esinjalo kulula kakhulu ukugaya.
Futhi u-Elena Malysheva udonsela ukunakekela eqinisweni lokuthi abaningi abalahlekelwa isisindo banquma ukuyeka ushukela futhi bafake esikhundleni sikashukela esikhundleni. Okokuqala nokubalulekile ngokumelene nokuthi le mikhiqizo ine-contraindication futhi ingavusa ukwenzeka kwezifo eziningi ezimbi. Ungaphambanisi nayo.
Mhlawumbe uqaphele ukuthi kwesinye isikhathi ukwehla kwesisindo akuhambi ngokushesha ngendlela ongathanda ngayo. Lokhu kungenzeka, ngokusho kukaMalysheva, ikakhulukazi, ngesizathu sokuthi izinqubo eziningi eziyinkimbinkimbi zamakhemikhali zenzeka emisipheni yethu ngesikhathi sokulahlekelwa isisindo. Ngenxa yalokho, ukunciphisa umzimba, ngenxa yalokho, kungancipha. Ukuvimbela lokhu ukuthi kungenzeki, umbhali wohlelo uncoma ngokuqinile ukunganaki ukusebenza komzimba kanye nokuzivocavoca okungenani nsuku zonke. Uma ungeke ukwazi ukungena kwezemidlalo, u-Elena Malysheva weluleka okungenani ukuyeka izinto zokuhamba zomphakathi kanye nekheshi, uhambe kakhulu futhi uhambe ngokujwayelekile.
Manje siphakamisa ukucabangela iqoqo lemikhiqizo eyisisekelo eyenza ukudla komlobi. Ngakho-ke, uma unquma ukunciphisa umzimba usebenzisa uhlelo olwakhiwe ngu-Elena Malysheva, kufanele wenze ubungane nemikhiqizo efana nenyama enomzimba, izinkukhu, izilwane zasolwandle nenhlanzi, amaqanda, okusanhlamvu okuphelele kanye ne-muesli engenashukela, imifino, amakhambi, izithelo namafutha aphansi. imikhiqizo yobisi kanye nemikhiqizo yobisi kanye namakhowe.
Sinqaba ukudla okunamafutha, ukudla okunosawoti, amaswidi anama-khalori aphezulu (lawo, ngokuvamile, atholakala cishe kukho konke ukudla). Uma uzizwa sengathi usuzokwehla, uMalysheva weluleka ukuthi ungadlwenguli umzimba, kodwa udle izingcezu ezimbalwa zikashokoleti omnyama noma u-ayisikhilimu omncane nje. Ukusheshisa inqubo yokwehlisa isisindo, umbhali wohlelo uncoma ukuhlala kuma-carbohydrate usuku, kuma-protein usuku olulodwa, ukuzishintshanisa. Uma le ndlela yokwehlisa isisindo ingakhululekile kuwe, ungashiya izinsuku zihlangene.
Siphakamisa ukuthi uzijwayeze ngezinketho zemenyu yezindlela ezimbili zokwehlisa isisindo ngokuya ngokudla kweMalysheva.
Ngakho-ke, uma unamathela kumbuso oguqula izinsuku zamaprotheni nezama-carbohydrate, imenyu kufanele ibe yinto enjengale. Usuku lokuqala: ibhulakufesi - iqanda elilodwa elibilisiwe (kungenzeka enkampanini yengxenye encane yesaladi); isidlo sasemini - ucezu lwenyama enomzimba noma inhlanzi; isidlo sakusihlwa siyefana nesidlo sasemini; ukudla okulula - izingxenye ezincane zokudla okungenhla.
Ngosuku lwe-carbohydrate, sebenzisa isaladi ebizwa nge-Brush ngaso sonke isikhathi. Iqukethe ama-beet, izaqathe kanye neklabishi. Yifafaze ngejusi kalamula ukuze uthole ukunambitheka okuthakazelisayo. Kodwa musa usawoti! UMalysheva weluleka ukuyeka ukusetshenziswa kasawoti ngesikhathi sokulahlekelwa isisindo ngokuphelele.
Uma uthatha isinqumo sokungahlukanisi izinsuku zibe yi-carbohydrate kanye namaprotheni, izinketho zokudla okunempilo zingalandela.
Ukudla kwasekuseni:
- 200 g we-buckwheat obilisiwe, iqanda elibilisiwe, isanqante encane egayiwe, i-apula elincane eli-1;
- iphalishi elingu-200 g elungiselelwe, ingilazi yobisi;
- i-omelet nobisi oluvela emaqandeni amabili (okungcono kususwe isikhuphasha esisodwa), isaladi lama-apula kanye izaqathe.
Usuku lokudla:
- semolina cottage shizi casserole;
- isaladi lama-beet kanye nama-prunes, ungakwazi enkampanini yezinkwa eziningana ze-rye;
- i-apula elikhulu.
Usuku lokudla:
- i-pilaf nemifino nenkukhu;
- inyama ebilisiwe nokholifulawa (ungayibilisa futhi);
- isobho semifino, isilwane senkukhu nobhontshisi obilisiwe.
Umthamo:
- 100 g ushizi wamafutha wamafutha aphansi kanye neyogathi encane;
- iklabishi oyisitshulu nezaqathe;
- i-apula elincane kanye no-30 g wama-walnuts.
Dinner:
- imicu yezinhlanzi (iyisitshulu noma ibilisiwe) nobhontshisi othile;
- i-fat cottage shizi ephansi;
- i-casserole eyenziwe nge-cottage shizi, izaqathe kanye neqanda elimhlophe.
Kuyinto efiselekayo ukuthi isidlo sakusihlwa singabi ngaphambi kuka-18-19 pm (noma okungenani amahora amathathu ngaphambi kokulala). Uma uzizwa ulambile ngaphambi kokulala, phuza ingilazi ye-kefir ephansi. Ngokuqondene nalo lonke uketshezi, kunjalo, nakanjani udinga ukuphuza amanzi ngaphandle kwegesi, itiye elinamakhambi elingenashukela nalo liyanconywa. Kodwa kungcono ukuyeka ikhofi. Uma wesaba ukudlula ngokweqile ngama-calories, ekuqaleni ubale inani lamayunithi asetshenzisiwe. Kuyinto efiselekayo ukuthi ingeqi ku-3 ngosuku.
Njengoba ukwazi ukubona, ubukhulu bomcabango nokuhlukahluka akukuncane. Futhi, uyabona, umbuso onjalo awufani nokudla okuqinile, kepha ukudla okulungile, okulinganiselayo. Imenyu ingalungiswa kunambitheka yakho, kukhunjulwe imithetho eyisisekelo.
Izimo ekudleni kuka-Elena Malysheva
Njengoba lokhu, empeleni, akuyona into edliwayo, kepha ukudla okulungile, okulinganiselayo, ngakho-ke akunakho ukuphikisana, uma kungenjalo ukukhuluma ngokuba khona kwanoma yiziphi izifo ezidinga ukondliwa okukhethekile.
Izinzuzo zokudla kweMalysheva
Phakathi kwezinzuzo zalolu hlelo lokwehlisa isisindo, ngokungangabazeki, ukungabikho komuzwa obukhali wendlala kungaphawulwa. Ukudla okuhlukanisiwe ngeke kukugcine ulambile. Imenyu ihluke kakhulu. Akudingeki, ngokusobala, uququde izaqathe izinsuku eziyi-10. Ukudla kulinganisiwe futhi kunempilo, ikakhulukazi uma kukhulunywa ngezinsuku ezihlanganisiwe. Uma ungaqhubeki nokudla isikhathi eside kunenkambo ebekiwe, akunakwenzeka ukuthi umzimba ulambile izakhamzimba.
Okubi kokudla kuka-Elena Malysheva
Ngokuqondene nobubi bokunciphisa isisindo ngokwendlela ka-Elena Malysheva, kungaphawulwa ukuthi ukwehla kwesisindo akukenzeki ngejubane lombani, okuvame ukuba umgomo wama-dieters. Kepha noma ngabe lokhu kungukukhishwa nakho umbuzo.
Vele, njenganoma ikuphi okunye ukudla, kudinga amandla, ngoba phela, ngeke kudliwe konke ukudla.
Futhi, akuwona wonke umuntu okwazi ukunamathela kumgomo wokudla okuyingxenye. Isibonelo, uma umuntu esebenza ngohlelo oluqinile, lapho kukhona isidlo sasemini esisodwa futhi ingekho indlela yokuhamba. Kuzoba yinkinga kuye ukuthola isidlo.
Ukwenza kabusha ukudla kweMalysheva
Kungenzeka ukunweba lokhu kudla, uma ungazange uzuze umphumela oyifunayo, ngokumane ukhuphule kancane inani lama-calories asetshenzisiwe futhi, mhlawumbe, usethula ukuphumula okuthile. Uma ufuna ukwenza isifundo esifanayo futhi, kungcono uthathe ikhefu okungenani inyanga.