Ukuze unciphise isisindo, abantu baphoqeleka ukuba bagcine ukudla okukhethekile, banciphise inani lokudla kanye nenani lezinsizakalo. Futhi isisindo esinqunyiwe ngemuva kwesikhathi esifushane siphindiswa futhi. Ukudla Kovalkova, udokotela odumile kanye nomsoco wokudla, wathola ukuthandwa okukhulu ngenxa yalokho, akukwenzi ulambile, kodwa kukufundisa ukuthi ungadla kanjani kahle.
Ukudla kukaDkt. Kovalkov
Izindlela ezihamba ngezinyathelo zokulahlekelwa kwesisindo, ezakhiwe ngumhlengikazi u-Alexei Kovalkov, kubhekwa njengenye yezindlela eziphumelela kakhulu. Yenzelwe ukuqeda ama-kilogram amaningi futhi ubuyisele imetabolism evamile. Umgomo ukuguqula ekudleni okunempilo kanye nokuphila okugcwele. Le nqubo ihlanganisa ukuvivinya umzimba - i-aerobic namandla - kanye nokudla okunempilo , ngokusho kukaKovalkov kusho okuhlukile. Phakathi kwemithetho eyisisekelo: ukulinganisela kokudla nokulahlwa kokudla, okwenza ukwanda kweshukela. Imenyu ye-Kowalkov inzima kuphela ezinsukwini zokuqala. Isisekelo sokudla:
- Imifino emisha, ama-saladi ngamafutha omnqumo.
- Izithelo.
- Izitshalo, iphalishi ezivela kubo. Kuyasiza kakhulu uma ubilisiwe ngamanzi abilayo.
- Inyama, inhlanzi, izilwane zasolwandle, kuphekwe kuhhavini noma kuphekwe.
- Amaqanda.
- Imikhiqizo yobisi oludliwayo.
Ukudla Kovalkova - izigaba
Uhlelo lokudla ngokusho kweKowalkov luhluke kakhulu ekuhambeni okusheshayo okunamandla nokudla okunamandla ngoba lenzelwe isikhathi eside. Inqubo izothatha inyanga engaphezu kwenyanga, kodwa imiphumela iyayifanele. Ngokusho koMdali, isinyathelo sokuqala emgwaqweni wokuvumelanisa ukuthola imbangela yesisindo esinqunyiwe kanye nesilungiselelo semigomo esicacile. Isimo sengqondo sokuziphatha nesengqondo sidlala indima ebalulekile ekulahlekeni kwesisindo esiphumelelayo. Futhi ukulawulwa kokudla kwenziwa ngesigaba ngesigaba:
- Esigabeni sokuqala, ukulungiswa (kusuka ezinsukwini ezingu-14 kuya kwezingu-30), kudinga ukucubungula imenyu evamile kanye nokukhipha izithako eziyingozi kuwo.
- Esikhathini sesigaba sokuqala, okuyinto egcina isilinganiso sezinyanga ezingu-1-2, umuntu ubambelela kwimenyu ekhethekile.
- Isigaba sesibili silungisa imiphumela yowokuqala futhi sigcine isisindo ngendlela evamile. Ihlala futhi kusukela ezinsukwini ezingu-30 futhi idala imithetho emisha. Ngalesi sikhathi umzimba wawusujwayele ukuntuleka kwama-carbohydrates kanye "nokufundiswa kabusha" ngokuhambisana nezilindelwe.
Kovalkov isiteji sokulungiselela
Isigaba sokuqala kubhekwa kunzima kakhulu - kuso umuntu kumele ashintshe kusuka kwimenyu evamile kanye nesinyathelo sokuya emzimbeni omusha. Emasontweni okuqala kungaba nzima futhi kungavamile, kodwa kubalulekile ukuthi ungayeki. Kulesi sigaba, ukudla kuhlukaniswe: kubalulekile ukuhlela ukudla okungama-5 futhi ungakhohlwa ngokulinganisela kwamanzi - ukuphuza kuze kufike ku-2 amalitha ngosuku ketshezi. Lokhu kudingekile ukwandisa ama-hormone ama-fat burning. Kubalulekile ukuthuthukisa umkhuba wokuhamba okuningi, ufunde indlela yokulawula ukudla, futhi ulahle ngokuphelele ukudla okulimazayo. Ukudla okunjalo okulungile ngokusho kukaKowalkov kulandisa:
- okuthosiwe;
- ukubhema;
- okusemathinini;
- utshwala;
- i-soda;
- amaswidi, ushokoledi (noshukela ngokujwayelekile).
Ukudla i-Alexei Kovalkov - imenyu yesigaba sokulungiselela
Imenyu ethuthukile kaKovkovkov yamaviki okuqala okudliwayo mhlawumbe kunenani elilinganiselwe. Ngaphezu kwemikhiqizo eyingozi (okukhulunywe ngenhla) kuyadingeka ukukhohlwa mayelana nalokhu:
- isinkwa nanoma yisiphi isidlo esenziwe ngotshani kakolweni;
- izithelo omisiwe noju;
- umsila womhlabathi;
- amazambane, beet, izaqathe, ithanga;
- amaprotheni ezinkomo;
Emenyu kufanele kube khona isobho nembewu yokusanhlamvu, imifino kanye nezithelo ezintsha (ama-apula, ama-orang kanye nezinye izithelo ze-citrus - mhlawumbe ngaphambi kokudla kwasemini), futhi awukwazi ukuziphikisa. Kuvunyelwe:
- amantongomane;
- okusanhlamvu (ikakhulukazi ibanga elihle);
- Imikhiqizo yobisi ephansi kakhulu;
- ushizi;
- amaqanda abamhlophe;
- Kanye ngesonto ungaphuza ingilazi yewayini elibomvu.
Ukudla Kovalkova - 1 isigaba
Isigaba sokuqala seKovalkov yiyona eyinhloko. Emasontweni okuqala, umzimba emcabangweni ususe ukuxhomeka kwe-carbohydrate futhi kuyadingeka ukusula umuthi wesisu kanye nokuvuselela imetabolism . Umthetho obaluleke kakhulu ukugcina umbuso wosuku. Uhlelo lokudla lwe-Kovalkov lwakhiwe ngendlela yokuthi isisindo esiningi sishiya kancane kancane. Into ebalulekile yama-dietetics yizemidlalo. Ngalesi sigaba, ukulahlekelwa isisindo kuvunyelwe ukwandisa izingxenye, kodwa uma isimo sanda kakhulu. Kungaba:
- ukubhukuda;
- ukuhamba noma ukugijima;
- ukubhukuda;
- ukushaja ngama-dumbbells;
- izivivinyo zamandla (kulokhu imenyu isingenise i-porridge).
Isigaba sokuqala sokudla kwe-Kovalkov yimenyu
Ukunamathela ohlwini oluthile lwemikhiqizo evunyelwe kuwumsebenzi onzima kuwe. Imenyu yesigaba sokuqala se-Kovalkov yokudla ayifani kakhulu nesigaba sokulungiselela, kodwa lapha kuyadingeka ukuthi uhlanganise kahle izithako. Akufanele sikhohlwe ngamanzi futhi kuvunyelwe ukuthatha amavithamini, okuzogcwalisa ukungabi nalutho kwezinto eziwusizo. Umbuso obuseduze wosuku kanye nokudla kanje:
- Ekuseni, ingilazi yamanzi afudumele ne-bran idakiwe.
- Bese kulandela umthwalo we-aerobic - ukuhamba emoyeni omusha, ukugijima noma ukushaja.
- Isidlo sakusasa - i-yogurt, i-fermented noma i-yogurt ephansi ngamagatsha (100 g), amantongomane.
- Usuku lokudla - noma yiziphi izithelo noma izilwane zasolwandle.
- Ntambama, isobho lilungiselelwe (imifino, inhlanzi noma umhluzi wezinkukhu), isongezwe inyama enomile noma inhlanzi ngemifino .
- I-snack - iphalenda ngaphandle kobisi.
- Isidlo sineSaladi namaqanda abamhlophe.
Isigaba sesibili sokudla kwe-Kovalkov
Uhlelo lokudla oluvela kuDkt. Kovalkov luhle ngoba akanalo izincomo eziqinile. Umnakekeli wezokudla kuphela uxwayisa ukuthi ungadla kanjani ukulahlekelwa isisindo bese uyishiya ezingeni elithile. Ukuqaphela kakhulu kuzo zonke izigaba ikakhulukazi ekugcineni kufanele kunikezwe ku-index glycemic yemikhiqizo. "Ukukhanya okuluhlaza" udokotela unikeza ukudla okunomsoco ngenhla engaphansi kuka-50. Ungahlola itafula elikhethekile ngaphambi kokuthenga izimpahla etafuleni. Ukuthokozisa kwalabo abalahlekelwa isisindo isigaba sesibili sokudla kweKovkovnik kunikeza ezinye izidakamizwa ekunciphiseni ukudla, kodwa kusetshenziselwa ukuvivinya umzimba.
Imenyu yesigaba sesibili sokudla kwe-Kovalkov
Uhlelo lwezokudla lukaDkt. Kovalkov lwenzelwe isikhathi eside. Isikhathi sesibili asinayo imingcele ecacile futhi iphela uma umuntu ezuzile umphumela oyifunayo. Ngakho-ke, ukulahlekelwa isisindo kuqhubeka nokuhambisana nesu elihleliwe - ukuhlanganisa imidlalo (kokubili izinhlobo zemithwalo) nokudla okunempilo. Kukhona imikhiqizo evunyelwe isikhathi eside:
- amazambane (abhaka noma abilisiwe);
- isinkwa sonke sokusanhlamvu;
- ibhotela;
- ushokoledi (omunyu);
- ikhofi.
Wonke umuntu uvula imenyu ngokusho okuthandayo. Enye yezinketho yilokhu:
- Ukudla kwasekuseni - i-kefir noma i-yogurt, i-bran, i-toast.
- I-Snack - Cottage ushizi, ijusi yemifino noma itiye.
- Ngesikhathi semini ungadla izinhlanzi nge-dish side noma cutlet yenkukhu nemifino yombhangqwana.
- Isinkwa - izithelo ezimbalwa noma isaladi yemifino.
- Kusihlwa - amaqanda abamhlophe (ama-4 ama-pcs.).
Ukudla Kovalkov kunemikhawulo ecacile nezincomo (ezingakwazi futhi ezingenakukwazi) kodwa nokho zingumuntu ngamunye. I-self ngayinye ihlanganisa ukudla okubandakanya izinhlobo ezahlukene zokudla - ukwelapha okusha noma okushisa okushisa, ukhetha imithwalo efunwayo. Into esemqoka ukuqonda ukuthi ngosizo lwezinkambiso ezethuliwe akunakwenzeka ukulahlekelwa isisindo ngesikhathi esifushane. Lena inqubo ende, eqede. Ngomunye wezifundazwe waseRussia kanye nesistimu yakhe, abantu abayishintshi umzimba wabo kuphela, kodwa futhi nombuso wokuphila.