Ukudla kukaVolkov, izinsuku eziyi-7, -5 kg

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-940 Kcal.

UDkt Volkov ungudokotela ojwayelekile. Usebenze njengomhlengikazi iminyaka engaphezu kwengu-20. Isikhathi eside, uchwepheshe wafunda izinqubo ezenzeka emzimbeni ngemuva kokudla ukudla. Ngokuya ngokuthola kwakhe, wasungula indlela ekhethekile yokwehlisa isisindo somzimba, eyaziwa ngokuthi Ukudla kukaVolkov… Ikuvumela ukuthi wehlise isisindo ngaphandle kwemikhawulo esindayo nokuzivocavoca umzimba okuqeda amandla.

Izidingo zokudla zikaVolkov

Njengomphumela wocwaningo, uDkt Volkov uphethe ngokuthi abantu abehlukene banokusabela okwehlukile ngemuva kokudla ukudla okufanayo. Mayelana nalokhu, uchwepheshe unqume ukuthi ukuze enze uhlelo lokwehlisa isisindo, kubalulekile ukubheka izici zomzimba womuntu othize. Ngale njongo, kuhlongozwa ukuthi kuhlolwe igazi okukhethekile. Ngemuva kokuhlolwa, umuntu uthola uhlu lomuntu ngamunye, olukhombisa ukuthi yikuphi ukudla okungakusiza futhi okulusizo kuye.

Ngokuya ngezibuyekezo, abantu abaningi bayakwazi ukunciphisa umzimba ngaphandle kokwenza ucwaningo olubizayo, kepha ngokulandela nje imithetho eyisisekelo yale ndlela. Ake siqokomise okuyinhloko.

  • Kufanele udle kuphela lapho uzizwa ulambile. Ungadli ngenxa yesithukuthezi noma ngenkampani.
  • Ungadla ukudla nganoma yisiphi isikhathi sosuku.
  • Izikhathi zesikhathi phakathi kokudla akufanele zeqe amahora ama-2-3. Njengoba uVolkov ephawula, lesi yisikhathi esingakanani esidingekayo ukuze umzimba ugaye ukudla futhi ngasikhathi sinye ungatholi umuzwa wendlala enkulu, angayincomeli ngokuqinile ukuthi ikhuthazelele imizuzu engaphezu kwengu-20.
  • Shintsha ukudla kwakho ukuze kuqukethe amaprotheni amaningi kanye nemikhiqizo ye-carbohydrate encane (kungcono ukwenqaba ngokuphelele ama-carbohydrate asheshayo). Kuyadingeka futhi ukunciphisa inani lamafutha ekhalori angenampilo.
  • Ucezu ngalunye lokudla kufanele luhlafunwe kahle (okungenani izikhathi ezingama-30).
  • Zama ukungakuthosi ukudla, kodwa ukudle kungaphekiwe noma ngemuva kokwelapha ukushisa okungekho nolaka. Okubaluleke kakhulu ukupheka, ukupheka, ukugcoba.
  • Ungaphuzi amanzi anekhabhoni.
  • Kufanele uyeke ukuphuza ubisi lwezilwane. Ngokusho kukaVolkov, umzimba womuntu awunayo indawo efanelekile yokugaya ngokuphelele imikhiqizo yobisi, ngoba wadalelwa ukuphakela izingane izilwane. Uma umuntu edla ubisi, kungase kube nezinkinga zempilo kanye nesibalo (ngokuphathelene nokutholwa kwamakhilogremu engeziwe).
  • Ukwehlisa isisindo, udinga ukubala ukudla kwakho kwekhalori. Ukwenza lokhu, bala ukuthi mangaki amayunithi adingekayo ukuxhasa isisindo esivele sikhona, bese ukhipha u-200-300 kunombolo eholelwayo. Lokhu kuzokusiza ulahlekelwe isisindo ngokushelela ngaphandle kokufaka umzimba wakho ngaphansi kwengcindezi.
  • Kungcono ukungaphuzi ngqo ngokudla, kunciphisa ukuphuza kwanoma yiluphi uketshezi isigamu sehora ngaphambi nangemva kokudla.
  • Akufanele uvumele noma yisiphi isithelo ngemuva kuka-18 ntambama. Lokhu kungayinciphisa kakhulu inqubo yokwehlisa isisindo noma kungeze amakhilogremu amasha emzimbeni wakho.
  • UVolkov umane abheke noma imuphi umhluzi nezitsha ezahlukahlukene ezilungiselelwe ngesisekelo sawo njengobuthi emzimbeni.
  • Ukudla kwakho kwansuku zonke kufanele kuhluke ngokulandela iqoqo lemikhiqizo, noma kunjalo, kunconywa ukuba unamathele ezimisweni eziyisisekelo zokudla okunomsoco futhi ungaxubi inyama / inhlanzi kanye nokusanhlamvu ngesikhathi esisodwa ngesikhathi sokudla.
  • Kungcono ukwenqaba iziphuzo eziqukethe utshwala noma ukunciphisa ubukhona bazo empilweni yakho kube inani eliphansi.
  • UVolkov ubiza ukudla okunamandla okufile okufakwe emanzini anosawoti, inyama ebhemayo, ukulondolozwa futhi weluleka ngokukukhipha ekudleni.
  • Ngaphambi kokulala, kufanele uzithukuthele ngokuthela amanzi abandayo.
  • Ukuvivinya umzimba kuyanconywa. Thatha isikhathi okungenani sokukhokhisa okuyisisekelo, futhi kungekudala umzimba wakho uzoguqulwa ngendlela emangalisayo. Ngokuvamile, indlela yokuphila kufanele isebenze.
  • Njalo ekuseni udinga ukuqala ngamanzi okuphuza, futhi kuphela emva kwemizuzu engu-20-30 uthole isidlo sasekuseni.
  • Phuza amalitha ama-2 wamanzi ahlanzekile nsuku zonke.
  • Zama ukusetha ukudla kwakho ekudleni okungokwemvelo.
  • Gwema ukudla okusheshayo namaswidi anama-khalori aphezulu, kanye nanoma yikuphi ukudla neziphuzo okuqukethe ushukela.
  • Naka indlela ozizwa ngayo emva kwesidlo ngasinye. Uma uzizwa ungakhululekile noma kunezinqubo ezingemnandi ngaphakathi, lo mzimba ukhombisa ukuthi ukudla akukufanele. Gwema lolu hlobo lokudla.
  • Zama ukudla ukudla okunempilo okuningi. Ngaphezu kwamaprotheni (inyama enciphile, inhlanzi, ukudla kwasolwandle, i-cottage shizi) ekudleni, thola indawo yemifino, izithelo, amajikijolo, amakhambi, okusanhlamvu, uwoyela wemifino ngamanani amancane, isinkwa sokudla okusanhlamvu. Itiye eliluhlaza ngaphandle kwama-sweeteners yisiphuzo sokuqala.

Ngobulungiswa, kufanele uqaphele ukuthi uDkt Volkov uqobo uncoma ukwehlisa isisindo kuphela ngemuva kokuphasa ukuhlolwa nokuthola izici zomzimba wakho. Ngemuva kwalokho uqinisekisa ukulahleka kwesisindo okusebenzayo ngezinzuzo zezempilo.

Ungaqhubeka nokudla kukaVolkov, uma uzizwa uphilile, uze ufinyelele esimweni somzimba osifunayo. Ngemuva kwalokho, ungakhuphula ngokushelelayo okuqukethwe ikhalori futhi uzivumele kancane kancane ukudla kwakho okuthandayo okunganconyiwe kuleyo ndlela. Kepha zama ukungadli ngokweqile futhi udle kancane.

Udokotela ngokwakhe utusa esikhathini esizayo ukwethula kumenyu kuphela leyo mikhiqizo engashintshi ifomula yegazi. Uma kungenjalo, umzimba ungalimala kakhulu ngenxa yezinqubo ezikhulayo zokubola, ukuvutshelwa kanye nezinkinga ezifanayo. Kodwa ungathola, futhi, kuphela ngemva kokudlula isifundo esikhethekile sokwakheka kwegazi.

Imenyu yokudla kaVolkov

Ukudla okulinganiselwa kokudla kweVolkov isonto lonke

UMsombuluko

Ukudla kwasekuseni: okusanhlamvu noma i-muesli ngaphandle koshukela kanye nedlanzana lezithelo zakho ozithandayo ezomisiwe.

Isinongo: i-cottage cheese casserole enamafutha amancane namawolintshi.

Isidlo sasemini: inhlanzi ebhakwe neklabishi-ikhukhamba isaladi, efafazwe kancane ngamafutha emifino.

Isidlo sasemini: ingilazi yeyogathi.

Dinner: inyama ebilisiwe nemifino kanye neklabishi emhlophe.

NgoLwesibili

Ukudla kwasekuseni: iphalishi lamabele elinenani elincane lezithelo zomvini omisiwe.

Isnack: isaladi lezithelo zakho ozithandayo, okunongwe ngeyogathi eyenziwe ekhaya.

Isidlo sasemini: ingxenye yelayisi (onsundu ungcono); ucezu lwenkukhu ebilisiwe kanye nekhukhamba elisha.

Isidlo sasemini: isinkwa esiphelele senhlamvu nocezu lweshizi olunamafutha amancane; isigamu sengilazi ye-kefir.

Isidlo sakusihlwa: inhlanzi ebhakiwe enomzimba omncane nengxenye yemifino oyithandayo ebhakwe noma esitshiwe.

NgoLwesithathu

Ukudla kwasekuseni: i-oatmeal noma i-muesli engenashukela enezingcezu ze-apula kanye nethisipuni yoju.

Isnack: ingilazi ye-kefir.

Isidlo sasemini: i-pasta eqinile; isaladi lamakhukhamba, utamatisi namaconsi ambalwa kawoyela wemifino.

Isidlo sasemini: i-apula elisha noma eliphekiwe.

Isidlo sakusihlwa: inyama ebilisiwe kanye nekhukhamba elisha.

NgoLwesine

Ukudla kwasekuseni: iphalishi lamabele, okunongwe ngenani elincane loju lwemvelo.

I-Snack: amazambane ambalwa abilisiwe ngamakhambi.

Isidlo sasemini: inhlanzi ebhakwe nesitshulu semifino.

Isidlo sasemini: i-aphula elincane.

Isidlo sakusihlwa: ama-cutlets ashubile enyama enomzimba kanye nesaladi ye-tomato-ikhukhamba ngamafutha emifino kanye namakhambi ahlukahlukene.

Friday

Ukudla kwasekuseni: iphalishi lebhali elifakwe izithelo ezomisiwe.

Isnack: apula.

Isidlo sasemini: inyama ebilisiwe nama-eggplants abhakiwe.

Isidlo santambama: i-cottage shizi casserole enezithelo noma izithelo ezomisiwe.

Isidlo sakusihlwa: inhlanzi emuncu ebhakwe nemifino.

Saturday

Ukudla kwasekuseni: ingxenye ye-muesli engenashukela enezingcezu ezimbalwa zikabhanana.

Isinongo: Isinkwa esiphelele senhlamvu enezithelo ezinamafutha amancane noma okulondolozayo.

Isidlo sasemini: ushizi we-cottage shizi onamafutha amancane ane-apula eligayiwe namajikijolo ahlukahlukene.

Isidlo santambama: i-orange noma ama-tangerine ambalwa.

Isidlo sakusihlwa: inyama ebilisiwe noma ebhakwe notamatisi omusha.

Sunday

Ukudla kwasekuseni: amaqanda aqhekeziwe avela emaqandeni amabili nocezu lweshizi namakhambi.

Isinongo: ushizi we-cottage shizi onamafutha amancane aneziqatha ze-apula ne-orange.

Isidlo sasemini: isaladi ye-buckwheat neklabishi-ikhukhamba egqoke ijusi kalamula esanda kukhanywa.

Isidlo sasemini: ingilazi yejusi lewolintshi.

Isidlo sakusihlwa: isitshulu esenziwe ngenyama enomzimba nemifino.

Ukungafani kokudla kweVolkov

  • Awukwazi ukuqala ukuphila ngokuya ngemithetho yokudla okuphakanyiswe nguDkt Volkov, ngesikhathi sokukhulelwa, ukuncelisa, ukuphazamiseka kwesimo sezulu.
  • Ukuphikisana nakho kukhona: ukuguga, izingane, ubusha; ukungenelela kokuhlinzwa lapho kwenziwa ukufakelwa komzimba; ukuphazamiseka kohlelo lwe-hormonal; izifo ze-oncological; ukubhebhetheka kwezifo ezingamahlalakhona; noma yisiphi isifo esikwenza ungazizwa kahle.
  • Kunconywa kakhulu ukubonisana nodokotela ofanelekayo ngaphambi kokuqala ukudla ukuze uhlolisise isimo somzimba wakho.

Izinzuzo zokudla kweVolkov

Phakathi kwezinzuzo ezinkulu zokudla kweVolkov, kufanelekile ukugqamisa:

  • ukusebenza kwendlela,
  • ukuvinjelwa kwenani elincane lemikhiqizo,
  • inkululeko ekukhetheni imenyu,
  • ukwenza ngcono inhlalakahle,
  • umphumela jikelele wokuphulukisa umzimba,
  • ukungabi nendlala enamandla.

Okubi kokudla kweVolkov

  1. Okubi kwendlela kaVolkov, ngokuya ngemithetho yayo yonke, kufaka phakathi isidingo sokuhlolwa kwegazi okubizayo. Ngendlela, udinga ukukwenza lokhu kaningi (ikakhulukazi uma unesisindo esikhulu ngokweqile), kepha cishe njalo ezinyangeni ezi-4-5.
  2. Akubona bonke odokotela nezazi zokudla ezisekela ezinye zezitatimende zombhali. Ikakhulu, abavumelani nesidingo sokuyeka ubisi, bethi lo mkhiqizo ungumthombo wezinto eziningi ezizuzisayo ezisiza umzimba ukuthi usebenze kahle. Ubisi luthuthukisa ukusebenza kwesibindi, izinso, inhliziyo, lusinika i-calcium, enenzuzo empilweni namandla esakhiwo samathambo.
  3. Okunye ukuphikisana ngesiphakamiso sikaVolkov sokushiya umhluzi. Ochwepheshe abaningi emkhakheni wezokudla, kunalokho, bayaqaphela ukuthi ukudla oketshezi kufanele kudliwe ukuze kusebenze ngokujwayelekile umgudu wamathumbu, futhi kungahle kube nezinkinga uma kuyekwa ngokuphelele.
  4. Uma uthatha isinqumo sokunciphisa isisindo ekudleni kweVolkov, lungela iqiniso lokuthi udinga ukubuyekeza indlela odla ngayo ngendlela eqinile. Ngaphezu kwalokho, lokhu kuzofanele kwenziwe isikhathi eside kakhulu, noma kuze kube phakade.

Ukuphinda ukudla kweVolkov

Ungakwazi ukunamathela ekudleni okunjalo, uma ungakhathazeki ngesimo somzimba futhi unelisekile ngenqubo yokwehlisa isisindo, ngendlela othanda ngayo uze ufinyelele umgomo wakho.

shiya impendulo