I-Protasov Diet

Umbono wami siqu, mhlawumbe ozimele, ukuthi akukho ukudla okufanelekile! Uma udinga ukuqeda amakhilogremu engeziwe, khona-ke udinga nje ukudala ukushoda kwekhalori, kuyilapho kungakhathaliseki ukuthi yini ozoyikhawulela - amafutha, ama-carbohydrate noma ukudla okuthile. Inani lokudla, izikhawu phakathi kokudla, njll. azidlali indima ebalulekile.

Enkambweni yokulahlekelwa isisindo, ibhalansi yamandla, ngokunembile, ukwehla kwayo uma kuqhathaniswa nezindleko zomzimba, kuyisisekelo. Kodwa ngaphandle kwalokhu, kusenezikhathi eziningi zomuntu ngamunye ezibaluleke kakhulu ohlelweni lokunciphisa umzimba. Lokhu kugqugquzela, lokhu kuyinzuzo yesibili yokukhuluphala ngokweqile, lokhu, ekugcineni, izici ezithile zomuntu ngamunye zezinqubo ze-metabolic zomzimba. Kungakho ngibheka indlela yokudla okunempilo njengesu elifanele enqubweni yokuncipha kwesisindo, futhi ilula kakhulu. Lokhu akuyona ukudla okufushane okwenzelwe isikhathi esithile kanye nemikhawulo ethile, kodwa indaba eqhubekayo ngokusungulwa kwemikhuba yokudla efanele, ukujwayelekile kokuziphatha kokudla kanye nokungabikho "kodoti wokudla" ekudleni.

Kodwa-ke, umuntu akakwazi ukukushalazela ukuthandwa kwezinhlelo ezihlukahlukene zokudla, okuthi ngezinye izikhathi, ngokuhambisana nayo yonke imithetho, kucatshangelwa ukuphikisana nokungabikho kokulutha kwengqondo nokuphazamiseka kokudla, kunganikeza imiphumela emihle.

Enye yalezi zinhlelo, enesithakazelo kulabo abafuna ukunciphisa isisindo, ukudla kwe-Protasov.

Ukudla kuka-Protasov kuyindlela "yentando yeningi" yokunciphisa isisindo ngenani elincane lokuphikisa.

Ekupheleni kwekhulu lama-XNUMX, iphephandaba elithi "Russian Israel" lavela isihloko sokuqala sesazi esidumile sokudla okunempilo uKim Protasov, esaguqula abantu ngoba sabenza baphinde bacabanga kabusha ngokuziphatha kwabo kokudla.

“Ningenzi inkolo ngokudla. Inkomo ezacile ayikabi yinsephe, ”inkulumo kadokotela yaduma njengomusho. Ngaphezu kwesitatimende esiqinile seqiniso, u-Protasov wethule emphakathini uhlelo lokudla okunomsoco oluthuthukisiwe, olunencazelo yemenyu yamasonto onke kanye nohlu lwemikhiqizo evunyelwe. Kusukela ngaleso sikhathi, ngemva kokushicilelwa kokuqala, ukudla kuye kwaqanjwa ngokuhlonishwa komlobi, "kubizwa" igama layo kuze kube yilolu suku.

Ingqikithi yenqubo

Ukudla kukaKim Protasov kuklanyelwe amasonto amahlanu. Ngokungafani nezinhlelo eziningi ezicacile (i-kefir, ikhabe, ikhukhamba, i-apula, ushokoledi), le nqubo yokulahlekelwa isisindo ayibangeli ukucindezeleka emzimbeni, kodwa, ngokuphambene nalokho, inomthelela ekwehleni okuhlelekile kwamakhilogremu engeziwe ngaphandle kokuyekethisa impilo.

Ukuncipha kwesisindo kwenzeka ngenxa yokuqedwa kwama-carbohydrate alula namafutha ekudleni. Futhi kusekelwe ekusetshenzisweni kwemifino, izithelo, imikhiqizo ye-lactic acid enamafutha afika ku-5% phakathi nezinsuku ezingu-14 zokuqala, kanye namaqanda, izinkukhu, inyama, imifino kusukela ngesonto lesi-3 kuya kwelesi-5. Ngaphezu kwalokho, ama-carbohydrate anenkomba ephezulu ye-glycemic, enciphisa inqubo yokulahlekelwa isisindo, akhishwe ngokuphelele ekudleni komuntu olahlekelwa isisindo. Ngenxa yalokhu, kungenzeka ukunciphisa umthwalo kuma-pancreas, ngenxa yalokho, umsebenzi wawo ujwayelekile, izifiso zamaswidi ziyancipha.

Ukuchichima kwamaprotheni kumenyu kunomthelela ekushisweni kwezicubu ze-adipose kanye nokwakhiwa kwemisipha, futhi i-fiber eyingxenye yemifino eluhlaza ijwayele ukugaya ukudla, isuse uketshezi okweqile, futhi inikeza umuzwa osheshayo wokusutha.

Ukudla kweProtasov kuvumela amasonto angu-5 ukubhekana namakhilogremu angu-10 ngokweqile, kanti inzuzo yayo eyinhloko ukuthi ngemva kokuphela kohlelo, isisindo asibuyi futhi.

Kuyaphawuleka ukuthi i-cottage shizi, iyogathi, imifino ingadliwa noma nini futhi kangakanani ufuna. Kusukela eziphuzweni kuvunyelwe ukuphuza amanzi ahlanzekile, itiye eliluhlaza, ikhofi ebuthakathaka ngaphandle koshukela.

Ngokusho kokubuyekezwa kwalabo abalahlekelwe isisindo, "ukuxubha" kushintsha ukunambitheka komuntu, ngenxa yalokho, umzimba ujwayele ukudla okusha okunempilo futhi awufuni nhlobo ukudla ukudla okungavunyelwe (okuthosiwe, ukudla okunamafutha, ufulawa, i-confectionery).

Umbhali wokudla wathi ngesikhathi kugujwa ukudla kwamaprotheni-yemifino, umuntu ulahlekelwa isisindo ngendlela ewusizo ngayo ngqo emzimbeni wakhe. Ukuncipha okukhulu kwesisindo kwenzeka esikhathini esisuka ezinsukwini ezingama-21 kuye kwezingama-35.

Ngokusho kokubuyekezwa kwezazi zokudla okunomsoco, kunconywa ukuthatha ukudla kwe-Protasov njalo ngonyaka ngenjongo yokuvimbela ukuthulula umzimba kuwo wonke umuntu, ngisho nalabo abangenazo izinkinga zokukhuluphala ngokweqile.

Izinzuzo kanye nokubi

Naphezu kokuthi "ingxabano" yasungulwa ekupheleni kwekhulu leminyaka elidlule, yathola ukuthandwa kuphela ekuqaleni kwekhulu lama-XXI.

Izinzuzo zale nqubo:

• ukuntuleka kwemikhawulo eqinile yokudla;
• ukunciphisa izifiso zobumnandi “obuyingozi”;
• ububanzi bemikhiqizo evunyelwe;
• ukwakha imisipha yemisipha (umsebenzi womzimba ngokuhambisana namathoni wokudla kwamaprotheni imisipha yemisipha);
• ukuthola imiphumela ebonakalayo ngemva kwesonto lesibili lokulahlekelwa isisindo;
• ukujwayelekile kwe-metabolism;
• i-detoxification yomzimba;
• ukugcwala kwamathumbu emathunjini ngamabhaktheriya nama-probiotics;
• ukwanda kwe-libido;
• ukucindezela ukudla;
• ukuntuleka kokucindezeleka kwengqondo;
• ukuqedwa kokuqunjelwa (i-fiber, etholakala emifino, ivuselela ukuhamba kwamathumbu emathunjini);
• ngcono isimo sokusebenza kwesikhumba;
• ukutholakala (imikhiqizo evunyelwe, ngokungafani nezingxube zokudla kwe-Energy, ingatholakala kunoma yisiphi isitolo);
• umphumela ohlala njalo (ngokuphuma okulungile);
• umuzwa wokukhanya ngemva kokudla.

Naphezu kwezinzuzo eziningi, ukudla kwe-Protasov, uma kungabonakali noma kwenziwa ezimweni "ezinqatshelwe", kungalimaza umzimba.

Contraindication ngokusebenzisa le nqubo:

• isilonda esiswini, i-gastritis engapheli, i-duodenitis, i-esophagitis;
• ukungabekezelelani kwe-lactose;
• ukungezwani namaprotheni obisi;
• isifo se-metabolic;
• amatshe ezinso, i-bile ducts;
• isifo senhliziyo ischemic, umfutho wegazi ophakeme, isifo sokuqina kwemithambo yegazi;
• isifo samathumbu esicasulayo;
• ukukhulelwa kanye ne-lactation;
• i-oncology.

Ngaphezu kwalokho, ukudla akunawo amaphutha.

Ububi bokudla:

• ukuntuleka kwezitsha ezishisayo ngesikhathi sesigaba sokuqala sokudla (ukucasulwa kokungasebenzi kahle kwe-pancreatic);
• ukudla okunganele kwe-carbohydrate (ku-80% yamacala kubangela isiyezi, ukukhathala, ubuthakathaka);
• isidingo sokuthatha "inqwaba" yemifino yemifino - ngaphezu kwekhilogremu ngosuku (ukufeza ukudla kwansuku zonke kwekhalori);
• isidingo sokungafaki utshwala ngokuphelele;
• ukudla okuyisidina.

Izazi zokudla zincoma ngokuqinile ukuthi ngaphambi kokusebenzisa le ndlela yokulahlekelwa isisindo, funda ngokucophelela izinzuzo zayo, ububi, ama-contraindication futhi uthintane nodokotela wakho.

Imithetho yokudla

Njengoba ukudla kwe-Protasov akubeki imingcele eqinile ekudleni, ukuze kuzuzwe umphumela ohlala njalo, ukugcinwa okuqondile kwemithetho eyisisekelo kuyadingeka. Ukwephulwa okungenani kokukodwa kunciphisa inqubo yokulahlekelwa isisindo futhi kukususe kude nenombolo oyifunayo esikalini.

Izimiso zokudla kukaKim Protasov

1. Khetha imikhiqizo yobisi yemvelo. Ukudla okuqukethe izithasiselo eziyingozi akuvunyelwe: isitashi, odayi, ama-sweetener, ama-thickeners, ama-flavour enhancers, ama-flavour, ama-stabilizers. Inketho engcono kakhulu yokusetshenziswa kwansuku zonke ukudla okuzenzela.
2. Qaphela indlela yokuphuza. Ukuze ukhuthaze amathumbu esiswini esingenalutho, kunconywa ukuphuza ama-milliliters angu-500 wamanzi ahlanzekile (imizuzu engu-30 ngaphambi kokudla). Umthamo wansuku zonke woketshezi ungamalitha ama-2. Amanzi aphuzwa ezingxenyeni ezincane (30-50 milliliters lilinye), njengoba ngaphambilini asakaza u-70% wevolumu yansuku zonke engxenyeni yokuqala yosuku. Ukuntuleka kwamanzi kuholela ekungalingani kwe-hormonal, ngenxa yalokho, ukuphumelela kokulahlekelwa isisindo kuncishiswa izikhathi ezingu-2-3.
3. Ungafaki ukusetshenziswa kwama-lozenges, ama-lozenges noma ama-syrups okukhwehlela. Ukunganaki lo mthetho kuholela ekuqalisweni kwezimbangela ze-insulin, futhi ngenxa yalokho, ekwandeni kwendlala nokulangazelela ukudla okumnandi.
4. Yidla kuphela ukudla okungenamsoco phakathi nezigaba ezimbili zokuqala zokudla. Ngasikhathi sinye, akuvunyelwe ukukhipha ngokuphelele amafutha "anempilo" kumenyu, okujwayelekile nsuku zonke ngamagremu angama-30.
5. Thatha ama-multivitamin complexes ukunxephezela ukushoda kwezakhi zokulandelela.
6. Gada okuqukethwe kukasawoti “ofihliwe” ekudleni. Ukweqisa kwalesi sidakamizwa kuholela ekugcinweni koketshezi emzimbeni, ukuvela kwe-edema kanye nokungasebenzi kahle kwenhliziyo.
7. Ungashintshi i-oda lokwamukelwa kwemikhiqizo evunyelwe.
8. Gada isimo somzimba. Uma izinhlungu zekhanda, amajaqamba emathunjini, izinhlungu esifundeni se-epigastric, ukwanda kwengcindezi, i-renal colic, ukungahambi kahle kokuya esikhathini kwenzeka ngesikhathi sokudla, kufanele uthintane nodokotela ngokushesha futhi uphazamise inqubo yokwehlisa isisindo.

Kunezinkathi ezilandelayo "zokungqubuzana":

• isigaba sokuqala "Ukujwayela" (amaviki angu-1 - 2);
• isigaba sesibili "sokulahlekelwa isisindo esikhulu" (amaviki angu-3 - 5);
• Isigaba sesithathu sithi “Phuma”.

Ngemuva kokuphothulwa kwesigaba sokuqala sokudla, amazinga kashukela egazini ajwayelekile, futhi ngenxa yalokho, izifiso zokudla okunoshukela ziyancipha.

Ngenxa yalokhu, ezinsukwini eziyi-14 isisindo sincishiswa ngamakhilogremu angama-2 - 3. Ukuhambisana nemithetho engenhla, phakathi nesigaba sesibili "sokulungisa", kuzosiza ukulahlekelwa amanye amakhilogremu angu-4 - 5. Nokho, imiphumela ingaxoxwa kuphela ngokuphuma okulungile ekudleni.

Cabangela ngokuningiliziwe incazelo yesonto.

Isigaba sokuqala

Ukudla kwezinsuku eziyi-14 ezizayo kuqukethe kuphela imikhiqizo yobisi olubilile olunamafutha asuka ku-0 kuye ku-5% nemifino.

Ongakudla esigabeni sokuqala:

• amaqabunga e-lettuce;
• i-paprika;
• ama-eggplant;
• ubhontshisi wentambo;
• i-zucchini;
• ama-artichokes;
• i-parsley dill;
• iklabishi emhlophe, Beijing iklabishi;
• ukukhothama;
• isilimo esidliwayo esinamagatsha anamanzi;
• ukhukhamba;
• i-asparagus (ngaphandle kwaseKorea);
• Pepper yaseBulgaria;
• i-okra;
• i-cottage shizi;
• iyogathi;
• i-kefir;
• ushizi;
• i-apula eluhlaza (akukho ngaphezu kwezingcezu ezi-3 ngosuku futhi kuphela ngemva kokuthatha isidlo esikhulu);
• iqanda (1 piece ngosuku).

Imifino idliwa okungcono kakhulu eluhlaza, ezimweni ezimbi kakhulu, ukwelashwa okuncane kokushisa kuvunyelwe, umusi.

Ekuboneni kokuqala, ngokubheka ukuvinjelwa okuqinile kwemikhiqizo, isonto elingu-1 lingase libonakale lingenakubekezelelwa, kodwa akunjalo. Kusukela kulezi zithako ezingenhla, ungalungisa ama-cocktails amaningi anempilo, amasaladi, ukudla okulula okuzohlukanisa imenyu.

Ezinsukwini eziyi-14 zokuqala, kubalulekile ukuqinisekisa ukuthi isilinganiso semikhiqizo yobisi nemifino edliwayo silingana ne-1: 2.

Njengokugqoka isaladi, sebenzisa iyogathi enganamafutha, ubisi olubhakiwe olubilisiwe noma ijusi kalamula.

Kwenqatshelwe esigabeni sokuqala:

• ushukela, ama-sweeteners;
• inhlanzi yenyama;
• uviniga, amasoso, imayonnaise, isoso;
• isanqante yaseKorea;
• amasoseji, amasoseji;
• ukudla kwasolwandle;
• izitsha eziqukethe i-gelatin;
• uju;
• amajusi esitolo ahlanganisiwe;
• imikhiqizo yesoya;
• ukwatapheya;
• umhluzi wenyama;
• imikhiqizo yobisi oluvutshiwe enezigcwalisi, izithasiselo (muesli, izithelo).

Uma kucatshangelwa iqiniso lokuthi esigabeni sokuqala umzimba uvumelana nokudla okusha futhi lesi sikhathi asibekezeleleki kalula, ake sicabangele ngokuningiliziwe ukudla kokulahlekelwa isisindo nsuku zonke.

Amaresiphi okudla okuvunyelwe kwesigaba sokuqala

Ukuze uhlukanise imenyu yeviki lokuqala nelesibili, sincoma ukuthi ucubungule uhlu lwezitsha ezidume kakhulu "ze-Protasov".

Amaresiphi okulungiselelwa kwawo

UBeetroot

Izithako:

• ikhukhamba - 1 ama-pcs;
• upelepele obomvu - ama-1 ama-pcs;
• ama-beet - ama-1 ama-pcs;
• ushizi - 100 g;
• impande ye-ginger - 20 g;
• i-kefir - 50 ml;
• I-lettuce - 40

Isimiso sokulungiselela:

1. Ikhasi, nquma imifino kanye noshizi.
2. I-ginger grate.
3. Hlanganisa izithako ezichotshoziwe esitsheni esisodwa.
4. Hlanganisa i-kefir nge-100 milliliters yamanzi abandayo, imifino yenkathi.
5. Ngaphambi kokukhonza, pholisa isidlo sibe ngama-degree angu-18, uhlobise ngemifino.

Isaladi Yesikebhe Esihlaza

Izithako:

• ushizi we-cottage 5% - 200 g;
• I-pepper yesiBulgaria - izingcezu ezingu-1;
• ukhukhamba - ama-4 ama-pcs;
• idile;
• usawoti;
• upelepele;
• ugaliki.

Ukulandelana kwezinqubo zobuchwepheshe:

1. Sika ukhukhamba ngobude abe yizingxenye ezimbili, usike imbewu phakathi nendawo. Gaya i-pulp ewumphumela.
2. Chop bell pepper, dill.
3. Hlanza i-garlic, ukhiphe ijusi.
4. Imikhiqizo ehlutshiwe ixube ne-cottage shizi, usawoti.
5. Gcoba izikebhe zamakhukhamba.
6. Lapho ukhonza, isidlo singahlotshiswa "ngesikebhe sikaseyili" esakhiwe ngocezu oluncane lukashizi oluboshwe ku-toothpick.

Iqanda le-Protasovsky eligcwele

Izithako:

• ushizi ogayiwe - 20 g;
• iqanda - izingcezu ezingu-1;
• i-garlic - izinyo elingu-1;
• usawoti.

Isimiso sokulungiselela:

1. Bilisa, upholise iqanda lenkukhu, usike phakathi. Susa i-yolk kuma-halves avelayo.
2. Gaya i-garlic nge-squeezer ye-garlic.
3. Lungiselela ukugcwaliswa: hlanganisa ushizi ocibilikile, i-yolk, i-garlic, uhlanganise kahle. Usawoti ingxube ewumphumela.
4. Faka ukugcwaliswa kuhhafu wamaprotheni. Lapho ukhonza, ufafaze ushizi oqinile.

Isaladi "entsha"

Izithako:

• anyanisi - izingcezu ezingu-1;
• Utamatisi - ama-2 ama-pcs;
• ikhukhamba - 1 ama-pcs;
• i-yogurt engenawo amafutha - 15 ml;
• isithombo - 1 ama-pcs;
• imifino (i-dill, iparsley);
• usawoti;
• upelepele.

Ukulandelana kokudala:

1. Sika imifino kancane, faka endishini yesaladi, hlanganisa.
2. Gaya imifino, usawoti, pepper.
3. Hlanganisa zonke izingxenye zesaladi, inkathi nge-yogurt engenawo amafutha angenashukela ngaphandle kwama-fillers. Uma ufisa, ungakwazi ukwengeza iqanda noma ushizi esitsheni.

IGazpacho

Izithako:

• isilimo esidliwayo esinamagatsha anamanzi;
• bell pepper ophuzi;
• ukhukhamba - ama-2 ama-pcs;
• ijusi ye-tomato - 150 ml;
• anyanisi - 0,5 ama-pcs;
• i-garlic - izinyo elingu-1;
• ijusi lemon - 15 ml.

Ukulandelana komsebenzi:

1. Hlanza u-anyanisi negalikhi.
2. Ikhukhamba elilodwa, isigamu sikapelepele sinqunywe izingxenye ezi-3, sibeke ku-blender. Engeza u-anyanisi, u-garlic, uthele ijusi ye-tomato, ama-milliliters angu-50 wamanzi ahlanziwe, nquma kuze kube bushelelezi.
3. Dice imifino esele, uhlanganise nemifino ecutshiwe.
4. Faka i-gazpacho kusawoti, pepper, inkathi ngejusi kalamula, uhlobise ngesilimo esidliwayo esinamagatsha anamanzi lapho ukhonzwa.

I-omelet "Protasovsky"

Izithako:

• ushukela - 150 g;
• iqanda - izingcezu ezingu-1;
• uhlaza;
• usawoti.

Isimiso sokulungiselela simi kanje: shaya iqanda, engeza zonke izithako endishini yomoya, uhlanganise, uthele endishini yokubhaka, ubeke ku-microwave imizuzu emithathu.

Apple Kefir Smoothie

Izithako:

• isinamoni;
• ijusi kalamula - 15 ml;
• i-apula - ama-2 ama-pcs;
• yogurt - 200 ml.

Ukuze uthole isiphuzo esinamandla, udinga ukuxuba izithako, ushaye ku-blender. Lapho ukhonza, uhlobise nge-mint.

Isigaba sesibili

Ngemuva kwezinsuku ezingu-14, imenyu yokudla ye-Protasov ibhekana nezinguquko ezilandelayo: amagremu angu-300 enyama noma inhlanzi yengezwa emikhiqizweni ye-lactic acid, imifino engeyona isitashi. Ngesikhathi esifanayo, ekulungiseleleni izitsha, kufanele kukhunjulwe ukuthi lesi sisindo sikhonjiswe ngendlela eluhlaza.

Inyama noma inhlanzi kungase kubiliswe, kushiswe noma kubhakwe ngaphandle kwamafutha. Akuvunyelwe ngokuphelele ukuyithosa.

Lokhu kungenxa yokuthi ngesikhathi sokupheka, umkhiqizo uthatha wonke amafutha, uba yikhalori ephezulu, uholela ekuqoqweni kwamafutha omzimba. Ngenxa yalokho, inqubo yokulahlekelwa isisindo iyayeka.

Ngokwethulwa kwenyama / inhlanzi ekudleni kwansuku zonke, kuyadingeka ukunciphisa inani lemikhiqizo ye-lactic acid edliwa ingxenye eyodwa kwezintathu. Ngasikhathi sinye, "i-apula eluhlaza" (izingcezu ezi-3 / ngosuku) kanye "neqanda" (izingcezu ezi-1 / usuku) zigcina izikhundla zazo. Ngaphezu kwalokho, esigabeni sesibili, ungadla i-buckwheat, i-millet, i-oatmeal.

Ukuze ulungiselele ukugqoka kanye nososo kumasaladi, sebenzisa ijusi kalamula, amafutha emifino (sesame, i-linseed, umnqumo), ukhilimu - ngaphansi kokuvinjelwa.

Imenyu enemininingwane yosuku, amaviki ama-3

• ibhulakufesi - i-pizza ye-Dietetic, itiye elingenashukela;
• isidlo sasemini - isaladi ye-beetroot ne-carrot enezingcezu ze-apula;
• isidlo sasemini - inkukhu ebhakwe ku-kefir;
• itiye ntambama - ijusi le-apula nesinamoni;
• isidlo sakusihlwa - ikhekhe lezinhlanzi noma i-buckwheat porridge, i-coleslaw.

4 ukudla kwamasonto onke

Ayikho imikhiqizo emisha eyethulwa kumenyu, kufanele unamathele ekudleni kwesonto lesithathu. Ukulahlekelwa kwesisindo esikhulu kwenzeka phakathi nalesi sikhathi, njengoba umzimba usujwayele ukudla okunekhalori ephansi futhi uqala ukushisa amafutha omzimba ngenkuthalo.

Isampula yemenyu amaviki angu-4 nosuku:

• ibhulakufesi - isaladi nge-tuna, i-avocado;
• isidlo sasemini - i-apula egcwele i-cottage shizi;
• isidlo sasemini - inkukhu eqoshiwe, isaladi ye-beetroot negalikhi;
• itiye lantambama - ijusi likatamatisi, iqanda;
• isidlo sakusihlwa - okroshka kusuka emifino, amakhambi.

5 Wesonto Iziyalezo

Kusukela ku-29 wosuku, inqubo yokulahlekelwa isisindo "iya" kuze kube sekugcineni. Imenyu yesonto lokugcina lesigaba sesibili iqukethe izitsha nemikhiqizo eyaziwayo. Ngesikhathi esifanayo, umuzwa wendlala awukho, izintandokazi zokunambitheka ziyashintsha, futhi ukukhanya okuvela kumakhilogremu awehlile kubonakala.

Imenyu yezinsuku ezi-5 zeviki:

• ibhulakufesi - i-cottage cheese casserole;
• isidlo sasemini - i-apula ne-yogurt dessert nesinamoni;
• isidlo sasemini - i-fish soufflé, ingxube yeklabishi, izaqathe, i-apula;
• isiphuzo santambama - ithanga eliphekwe ngeshizi;
• isidlo sakusihlwa - oatmeal, apula.

Amaresiphi okudla okuvunyelwe kwesigaba sesibili

Sikulethela incazelo enemininingwane yezibiliboco "ze-protas".

I-pizza "Isidlo"

Izithako:

• iqanda - izingcezu ezingu-1;
• ushizi we-cottage 5% - 100 g;
• I-pepper yesiBulgaria - izingcezu ezingu-1;
• utamatisi - 1 ama-pcs;
• i-garlic - izinyo elingu-1;
• iyogathi - 100 ml;
• lwesinaphi;
• isoda;
• usawoti.

Isimiso sokulungiselela:

1. Shaya iqanda, engeza usawoti, soda.
2. Hlanganisa ushizi we-cottage shizi ngamamililitha angu-50 we-yogurt, wethula ingxube yeqanda.
3. Thela inhlama "yamaprotheni" ebhodini lokubhaka, ubhake kuhhavini ngama-degree angu-180 kuze kube yilapho ithenda.
4. Pholisa isisekelo esilungisiwe.
5. Isigamu utamatisi, bell pepper uthathe izindandatho.
6. Lungisa i-sauce: dlulisa u-garlic emshinini kagalikhi, uhlanganise nesinaphi, usawoti, ama-milliliters angu-50 we-yogurt. Yenza i-tomato puree kusuka engxenyeni yesibili katamatisi. Engeza ku-sauce. Gcoba ikhekhe ngokugqoka okubangelwayo, ubeke imifino eqoshiwe phezulu, ufafaze i-cottage shizi, ubeke i-pizza ku-microwave imizuzu engu-5.
7. Lapho ukhonza, uhlobise ngemifino.

Inkukhu ye-Kefir

Izithako:

• i-kefir - 200 ml;
• inyama yenkukhu - 300 g;
• i-garlic - izinyo elingu-1;
• izinongo (i-basil, i-chili pepper, i-clove, imbewu ye-caraway, i-rosemary);
• usawoti.

Ubuchwepheshe bokulungiselela:

1. Geza, usike i-chicken fillet zibe izingxenye ezi-3, ushaye.
2. Faka inyama esitsheni, inkathi ngosawoti, izinongo, uthele i-kefir ukuze uketshezi lumboze ngokuphelele inyoni, marinate amahora angu-2.
3. Hlangisa i-ovini iye kuma-degree ayi-200.
4. Faka i-fillet efomini elikwazi ukumelana nokushisa, engeza ama-milliliters angu-50 we-marinade, upheke imizuzu engu-50.

I-Fish Soufflé

Izithako:

• i-pollock fillet - 300 g;
• iqanda - izingcezu ezingu-1;
• ubisi - 50 ml;
• usawoti;
• ijusi kalamula - 5 ml;
• izinongo (u-anyanisi omisiwe, i-coriander yomhlabathi, i-thyme, pepper eshisayo).

Ukulandelana kokulungiselela:

1. Sika izinhlanzi zibe yizicucu ezincane (2 cm x 2 cm), ufake isikhunta.
2. Iqanda, usawoti, izinongo, shaya ubisi. Ingxube ewumphumela uthele izinhlanzi.
3. Preheat kuhhavini, faka i-souffle kuhhavini imizuzu engama-25. Bhaka ku-180 degrees.
4. Lapho ukhonza, uhlobise ulethisi, utamatisi we-cherry.

Isaladi lokudla kwasolwandle

Izithako:

• ama-shrimp ahlutshiwe - 200 g;
• I-pepper yesiBulgaria ebomvu - ama-pcs angu-1;
• i-yoghurt ye-skim ngaphandle kwezithasiselo - 100 ml;
• utamatisi - 1 ama-pcs;
• ulethisi - 1 ama-pcs;
• ushizi onzima - 30 g;
• ijusi kalamula - 5 ml;
• usawoti.

Ukulandelana komsebenzi:

1. Bilisa ama-shrimps, usethe ukupholisa.
2. Sika imifino, ushizi, imifino.
3. Hlanganisa izithako, engeza usawoti, izinongo, iyogathi, ijusi lemon.

I-Chicken Cutlets eqoshiwe

Izithako:

• iqanda - izingcezu ezingu-1;
• inyama yenkukhu - 300 g;
• I-garlic - ama-clove amathathu;
• anyanisi - 0,5 ama-pcs;
• usawoti;
• izinongo.

Ubuchwepheshe bokulungiselela:

1. Lungisa inyama egayiwe: faka zonke izithako endishini ye-blender, ugaye.
2. Yakha ama-cutlets ngenhlanganisela yenyama ephumela.
3. Faka ku-boiler kabili, ubhake imizuzu engu-20.

Izinhlanzi ezibhakiwe ngemifino

Izithako

• i-fillet eluhlaza okwesibhakabhaka - 300 g;
• i-kefir - 150 ml;
• lwesinaphi;
• i-arugula;
• ukholifulawa;
• ujinja;
• usawoti;

Isimiso sokulungiselela:

1. Ikhasi le-ginger, ugaye nge-blender.
2. Geza imifino, ukholifulawa, owokugcina, nawo, ahlukaniswe ama-inflorescences.
3. Pheka i-marinade. Hlanganisa usawoti, lwesinaphi, i-ginger eqoshiwe.
4. Gcoba i-fillet yezinhlanzi nge-marinade, ubeke endishini, engeza i-arugula, i-cauliflower, uthele i-kefir kukho konke.
5. Faka kuhhavini imizuzu engu-20, upheke ekushiseni kwama-degree angu-200.

Izitsha ezingenhla ezinamakhalori aphansi zizosiza ukuhlukanisa imenyu yokulahlekelwa isisindo futhi kunciphise amathuba okuphazamiseka.

Isigaba sesithathu "ukuphuma"

Kubalulekile ukubuyela ekudleni okuvamile kancane futhi ngokuhlelekile. Uma, ekupheleni kokudla, "ugxuma" ekudleni okunamafutha nokudla okumnandi, khona-ke isisindo sizobuya ngokushesha. Ngaphezu kwalokho, ingozi ye-pancreatitis noma ukuvuvukala kwe-mucosa yesisu iyanda. Ungakwazi ukuqeda amathuba alezi zinkinga ngokulandela uhlelo lwamasonto amahlanu oluqinisekisa ukuphuma okulungile kokuthi "shova". Kunconywa ukuthatha ukudla okuhlongozwayo njengesisekelo semenyu yansuku zonke.

Impelasonto ye-Protasov Diet

Iviki le-6

Faka esikhundleni uhhafu wemikhiqizo yobisi olubilisiwe oludliwe phakathi nezinsuku eziyi-7 ezedlule ngama-analogue anamafutha aphansi, faka amamililitha ayi-15 kawoyela wemifino ekudleni. Isilinganiso sansuku zonke samafutha asetshenzisiwe singama-30-35 amagremu. Imenyu yesonto lesithupha kufanele yengezwe ngeminqumo noma amantongomane (kufika ku-50 amagremu), ngokulinganisa ukunciphisa inani lamafutha asetshenzisiwe. Ungakwazi ukunquma okuqukethwe kwamafutha okudla futhi udwebe ukudla okudlayo usebenzisa amatafula akhethekile engxenyeni ethi "mayelana nokudla" kuwebhusayithi esemthethweni kaKim Protasov;

Iviki le-7

Shintsha ama-apula amabili aluhlaza nezinye izithelo: ama-plums, amapheya angenashukela, amawolintshi. Ngaphansi kokuvinjelwa - izinsuku, umango, ubhanana, ama-persimmons. Yengeza imenyu yesonto eledlule ngamagremu angu-100 we-oatmeal;

Iviki le-8

Thuthukisa ukudla "okwangaphambilini" ngezithelo ezomisiwe (ama-prunes, amabhilikosi omisiwe, amakhiwane) - amagremu angu-150;

Iviki le-9

Engeza imifino ebilisiwe kumenyu: beet, izaqathe, amazambane, ithanga. Shintsha ingxenye yemikhiqizo yobisi ngenyama engenamafutha (inkukhu, i-turkey, inyama yogwaja, i-veal) noma inhlanzi enamafutha aphansi (i-pollock, i-hake, i-perch, i-cod);

Iviki le-10

Ezinsukwini eziyi-7 zokugcina zokushiya ukudla, nciphisa ngokuhlelekile inani lemikhiqizo yokudla, ubeke esikhundleni sezitsha ezijwayelekile eziqukethe amafutha nama-carbohydrate. Ngesonto leshumi, ungadla ama-broths "okukhanya".

Ukubuyekezwa kwezazi zokudla (Natalya Kravtsova, Galina Aniseni, Kim Protasov) nalabo abalahlekelwe isisindo babonisa imiphumela ehlala njalo uma, ekupheleni kokudla, begwema ukudla ilayisi, i-pasta, ibhikawozi kanye nemikhiqizo ye-confectionery inyanga.

Amaphutha avamile

Ukudla kukaKim Protasov kuyindlela emnene yokulahlekelwa isisindo, esiza ukulahlekelwa amakhilogremu angu-5-7 wesisindo esiningi emavikini angu-10, ngenkathi kugcinwa ukukhululeka emzimbeni. Ngaphezu kwalokho, ukudla okukhethekile kukuvumela ukuba uhlanze umzimba we-toxins futhi wenze imetabolism ibe evamile. Lokhu kufakazelwa izithombe ngaphambi nangemva kokulahlekelwa isisindo sabantu abavezwe kuwebhusayithi esemthethweni yesazi sokudla okunempilo.

Uma, ngokugcinwa ngokucophelela kwayo yonke imithetho, inqubo ayilethi umphumela oyifunayo, kufanelekile ukuhlola ukufaneleka kokuqaliswa kwayo.

Amaphutha ajwayelekile "ngokusho kweProtasov"

1. Yehlisa ukudla kwakho kwansuku zonke ku-300-400 kilojoule. Inani elincane lokudla ngesikhathi sesigaba sokuqala liholela ekulahlekelweni kwesisindo esingafika ku-6 kilogram. Kodwa-ke, ngemva kokumisa ukudla, kukhona ukubuya kwamakhilogremu alahlekile. Lokhu kufakazelwa ukubuyekezwa kanye nemiphumela yabantu abaye balahlekelwa isisindo kanye nomlobi wenqubo, uKim Protasov.
2. Ukwenqaba ukudla kwasekuseni. Ukweqa ukudla kwasekuseni kuma-90% wamacala kuholela ekudleni ukudla kwasemini kanye nokungasebenzi kahle kwe-pancreatic.
3. Ukudla okungabalwa. Okuqukethwe kwekhalori kokudla kwansuku zonke kubalulekile ukubala ngokucabangela ngisho nokudla okulula okuncane.
4. Ukudla ngokweqile. Lokhu kubangelwa ukuthi ukudla okuvunyelwe okuphansi kwekhalori, ngenxa yalokho, ngokuvamile isifiso sokwandisa ingxenye yesitsha ukuze kugcwaliswe umzimba.
5. Ukwenqaba ukudla okulula. Uma ungadli ukudla njalo emahoreni angu-4, khona-ke umzimba, ungena "kwimodi yokuzila ukudla", unciphisa ukuhlanganiswa kwamaprotheni futhi wehlise i-metabolism. Imikhiqizo yamaprotheni (amantongomane aluhlaza, i-cottage shizi, iyogathi) iyindlela engcono kakhulu yokudla okungeziwe.
6. Ikhalori ibala “ohambeni.” Uma unganqumi inani lamandla okudla kwansuku zonke kusenesikhathi, ingozi yokusebenzisa ukudla "okweqile" iphinda kabili.
7. Ukusetshenziswa ngokweqile koshizi. Usawoti ugcina amanzi ezicutshini, okubangela ukuvuvukala, ngenxa yalokho isisindo asinciphi.
8. Ukuntuleka kokuzivocavoca umzimba. Ukuze ulahlekelwe isisindo esingamakhilogremu angu-1, udinga ukushisa ama-calories angu-7500 ngaphezu kokuba umuntu adle.
9. Ukusetshenziswa kwama-sweet curds, ama-glazed noma ushizi ocutshungulwayo, imikhiqizo yobisi eneshelufu ende (izinsuku eziyi-10 -14). Ekubunjweni kwale mikhiqizo kukhona ushukela, isitashi, izithasiselo ezingezona ezemvelo ezisiza ukunciphisa ukuncipha kwesisindo.
10. Ukwephulwa kombuso wokuphuza. Ukusetshenziswa kwamanzi okunganele kuholela ekunciphiseni kwe-metabolism, futhi, ngenxa yalokho, ukuyeka ukulahlekelwa isisindo.
11. Ukwelashwa kokushisa kokudla. Ukudla kukaDkt Protasov kuhilela ukusetshenziswa kwemifino eluhlaza. Kukhona imikhiqizo ebhakiwe, ikakhulukazi esigabeni sokuqala, kunconywa kakhulu kuyaqabukela - izikhathi ezi-1 ezinsukwini ezi-5.
12. Ukudla imikhiqizo yobisi kuphela. Ukuntuleka kwama-carbohydrate ayinkimbinkimbi ekudleni kwansuku zonke kuholela ekunciphiseni kwe-fat metabolism kanye nokwakheka kwemizimba ye-ketone, ebangela ukudakwa komzimba.

Ukuhambisana nemithetho eyisisekelo yokudla, ukulungisa amaphutha enziwe - isiqinisekiso sokulahlekelwa isisindo ngokushesha nangempumelelo.

FAQ

Ngemuva kwezinsuku ezingaki ulahlekelwa isisindo “ngengxabano”?

Imiphumela yokuqala ibonakala ngemva kwezinsuku ezingu-14 (kususe 1 - 3 kilograms). Ukuhambisana nezimiso eziyisisekelo zokudla kanye nendlela efanele yokuphuma kuyo kuqinisekisa ukwehla kwesisindo esihlelekile emavikini angu-10 kufika ku-10 kilogram.

Ingabe kuvumelekile ukudla ushizi nge-fat content engaphezu kuka-5%?

Cha. UKim Protasov ngegama elithi "ushizi" lisho ukuthatha ushizi we-cottage cheese owenziwe okusanhlamvu noma owenziwe ekhaya 1 - 5%. Isixazululo esingcono kakhulu ukusebenzisa ubisi olubilile “oluminyene” olulungiswe uwena. Ukwakha u-5% ushizi ekhaya, uzodinga izithako ezilandelayo:

• ubisi lonke - 250 ml;
• ushizi we-cottage 5% - 1 kg;
• usawoti olwandle odliwayo - 4 g;
• iqanda eliluhlaza - ama-1 ama-pcs;
• ibhotela elicibilikile - 15 ml;
• i-soda yokubhaka - 1,5 g.

Umgomo wokulungiselela umi kanje:

• uthele i-cottage shizi ngobisi olushisayo (ama-50 - 60 degrees) bese ubilisa imizuzu engu-10 ekushiseni okuphansi;
• lahla isisindo esibilisayo ku-sieve bese uvumela ukuthi ume imizuzu engu-15;
• engeza amafutha, i-soda, usawoti, iqanda kumxube bese uxuba kahle;
• ubilise inqwaba ephumela esimweni "se-ductility" (ehlale evuselela);
• faka ingxube esitsheni bese ucindezela phansi.

Kunconywa ukupheka i-cottage shizi eyenziwe ekhaya ezingxenyeni ezincane okungenani kanye ezinsukwini ezimbili.

Ingabe ukudla ama-apula kuyadingeka ekudleni?

Cha, ziwumkhiqizo owengeziwe wokugcina ibhalansi yama-carbohydrates emzimbeni. Akuvunyelwe ukushintsha i-apula nezinye izithelo.

Kungenzeka yini ukuba nekhabe ekudleni kwe-Protasov?

Akuvunyelwe. I-Watermelon iwukudla okuphezulu kwe-glycemic. Njengoba ukuthatha amajikijolo kuholela ekwenyukeni okukhulu kwamazinga kashukela egazini kanye nokukhululwa komthamo omkhulu we-insulin, umbhali wokudla uwubeka njengesithako esinqatshelwe.

Ungakwazi ukwengeza amakhambi nezinongo ekudleni kwakho?

Yebo. Ngesikhathi esifanayo, kubalulekile ukuqinisekisa ukuthi izithako zemvelo kuphela ezifakiwe ku-seasonings. Ushukela we-vanilla awuvunyelwe.

Ingabe usawoti kufanele ususwe ngokuphelele ekudleni?

Cha. Usawoti ungadliwa ngemithamo emincane - amagremu ama-5 ilitha ngalinye loketshezi.

Iyini ingozi yokudla ucezu olulodwa lwekhekhe (ukuphuka)?

Ukuthatha ngisho nengxenye encane “yama-carbohydrate asheshayo” kuphazamisa ibhalansi ye-insulin, “enomthwalo wemfanelo” wokufakwa kwezicubu ze-adipose. Ngenxa yalokho, isisindo esilahlekile siyabuya.

Kungenzeka yini ukuphinda isifundo ngokushesha ngemva kokuphothula?

Cha. Ubude besikhathi esiphezulu sokudla kwe-Protasov yezigaba ezintathu ngamaviki angu-10 (5 - ukuhambisana, 5 - ukuphuma). Ngemva kwalokho, umzimba udinga ukuphumula. Ukunganaki lesi sincomo kugcwele izinkinga ngomgudu wokugaya ukudla, ukubuya kwesisindo esilahlekile kanye nokuwohloka okuqhubekayo. Imvamisa efanelekile yokwelashwa isikhathi esingu-1 ngonyaka.

Hlobo luni lokusanhlamvu olungcono ukungabandakanyi lapho uphuma ekudleni?

Irayisi, irayisi, uphizi, i-semolina, ubhontshisi, udali, ukolweni, ubhontshisi.

Isiphetho

Ukudla kwe-Protasov ngosuku kuwuhlelo olulula lokunciphisa umzimba olwenzelwe ukuqeda ngokuphepha isisindo esiningi (kufika ku-10 kilogram), ngenkathi kugcinwa isisindo semisipha kanye nesivinini sezinqubo ze-metabolic ezinempilo ngangokunokwenzeka. Njengoba kunikezwe iqiniso lokuthi imenyu yamasonto ama-5 iqukethe imifino emisha engama-60-70%, ngesikhathi sokulandela uhlelo lokudla, umzimba ugcwele izinto eziwusizo, amavithamini, ama-microelements, ukuqedwa kwemikhuba emibi yokudla, nokufaka izisekelo. yokudla okufanele.

Isihluthulelo sokulahlekelwa isisindo esiyimpumelelo ngokwendlela kaKim Protasov silele ekubambeleleni ngokuqinile emithethweni eyisisekelo yesazi sokudla okunempilo. Udinga ukuzijwayeza ukudla okungaphezu kwesisodwa njalo ezinyangeni eziyisithupha, futhi mhlawumbe ngonyaka. Ngesikhathi esifanayo, ngemva kokushiya uhlelo lwe-protein-yemifino, kufanele unciphise ukusetshenziswa kwamafutha, ama-carbohydrate asheshayo - i-pasta, amaswidi, imikhiqizo yokubhaka.

Kungakhathaliseki ukuthi yimiphi imiphumela yanoma yikuphi ukudla, ngisho okuphumelelayo kakhulu futhi okusheshayo, udinga ukuqonda ngokucacile: uma, ngemva kokuyiyeka, ubuyela emikhubeni yokudla yakudala, futhi uqale ukudla "udoti wokudla" futhi, umphumela wokudla uwukuthi. ngokushesha zilungiswe. Kubalulekile ukuqonda ukuthi ukudla akusona isitha, futhi ukulahlekelwa isisindo ngaphandle kokulandela ukudla okuqinile, okuvimbelayo akunakwenzeka kuphela, kodwa kuyadingeka.