UDkt. Kovalkov ungumdlali wokudla okunempilo waseRussia, umthuthukisi wokudla okunciphisa umzimba. Encwadini yakhe ethi "The Technique of Doctor Kovalkov: ukunqoba phezu kwesisindo," wachaza ngokuningiliziwe indlela yokudla ukulahlekelwa isisindo ukuba ibe ukudla okugcwele isikhathi eside. Ngosizo lwemenyu yokudla iKovalkova ikhula kancane futhi iyodwa, nasemitholampilo yakhe. Yona kanye uhlelo lokufinyeleleka okusheshayo futhi okusheshayo kulo mphumela alufani, kodwa kukuvumela ukuba ulahle ngokuphelele imikhuba yokudla eyingozi.
Imithetho yokudla Kovalkova
Imenyu yokudla ye-Alexei Kovalkov ihlukaniswe ngezigaba. Qala ukulahlekelwa kwesisindo kufanele kube esiteshini sokulungiselela.
Isigaba sokulungiselela
Ingxenye yokuqala yokudla ihloselwe ukuvimbela ukudla , ukujwayela izingxenye ezincane. Ngenxa yalokhu, okokuqala, imenyu yesigaba sokulungiselela ukudla kukaDkt. Kovalkov ayifaki ngokuphelele ukutholakala kwama-carbohydrate ngenhla ephakeme ye-glycemic.
Sifaka:
- imikhiqizo yefulawa (ngaphandle kwesinkwa esimnyama nesitrubnogo);
- Imifino esitashile emafomu abilisiwe - beet, amazambane, ummbila, izaqathe;
- ushukela, uju, ama-sweeteners, izithelo ezomile, izithelo ezimnandi;
- noma yimaphi amaswidi, kufaka phakathi, "i-marshmallows" yokudla kanye nechocolatele emnyama;
- okusanhlamvu okusetshenzisiwe - irayisi elimhlophe, ama-flakes, i-semolina;
- utshwala.
Uma unamathele kakhulu kumikhiqizo engenhla, uma usudinga isikhathi eside ukuba ube esiteji sokulungiselela - kusuka emavikini amabili kuya kwamane.
Isigaba sesibili
Kubalulekile ukuhlanza umzimba wemikhiqizo yokubola, ukuvuselela umzimba, ukujwayele izingxenye ezincane. Ubude besigaba sesibili kuya emavikini amabili. Imenyu yesigaba sesibili sokudla kwe-Kovalkov yenzelwe isonto:
- ibhulakufesi - ingilazi yogurt enezinhlamvu namantongomane;
- ibhulakufesi yesibili - i-apula engu-1;
- dinner - ½ yamagilebhisi;
- isidlo sesibili - i-apula engu-1;
- isiphuzo se-ntambama - ½ yamagilebhisi;
- isidlo - isaladi yemifino ngokugqoka amafutha omnqumo kanye ne-lemon;
- ebusuku - ingilazi yobisi.
Ngaphambi kokudla kwasekuseni udinga ukuhamba ngesivinini esisheshayo.
Isigaba sesithathu
Isigaba sesithathu sithatha izinyanga ezi-1 kuya kwezingu-7, ukushisa kwamafutha okusebenza kakhulu kwenzeka lapha.
Imenyu esondelene nayo yokudla kwe-Kovalkov kanje:
- gcina yonke imikhiqizo kusukela esigabeni esedlule;
- engeza izinhlanzi zasolwandle, inhlanzi, inkukhu, i-turkey, i-cottage shizi, noma yimiphi imifino engekho isitashi;
- Indlela yokulungiselela: ubilise bese upheka ngesithamela.
Isigaba sesine
Kuyinto lesi sigaba sokugcina kokudla kwe-Kovalkov. Kucatshangwa ukuthi imenyu elandelayo izoba ukudla kwakho okuyinhloko empilweni:
- imikhiqizo evela ezigabeni zangaphambili igcinwa;
- sengeza okusanhlamvu;
- njalo ezinsukwini ezimbili ungakwazi ukuthenga isinkwa esincane esimnyama namazambane abhakabhakeni;
- Ubumnandi obamukelekayo kuphela yi-chocolate emnyama;
- amafutha namafutha - imifino.