Njengamanje, ukudla kukaDkt. Alexei Kovalkov kuthandwa kakhulu. Lo mdlali waseMoscow uye wazimela ngokuzenzekelayo inqubo, futhi akuhlosile nje ukwenza isisindo nevolumu evamile, kodwa futhi nokuhloswe kokuthuthukisa umzimba, okuyinto inzuzo engafaneleki. Emva kwakho konke, uma uneminyaka yobudala, isisindo somzimba singasheshe siphume, kungani ukulwa nesisindo esiningi kunzima kakhulu futhi kunzima, futhi ukusetshenziswa kwalolu hlelo kuvumela ukulwa nale nqubo ngempumelelo. Kukhona ukudla kwezigaba ezine, okuyilapho sonke isimiso sakho sokudla sivuselelwa kabusha.
Ukudla ngendlela kaDkt. Kovalkov: isiteji sokulungiselela (amasonto amabili kuya kwangu-4)
Ukudla kokuncipha kukaDkt. Kovalkov kuqala ngokulungiswa komzimba ukulungiswa komhlaba jikelele. Phakathi nalesi sikhathi, kubalulekile ukujwayele umzimba ukuba ube nemingcele, ukunciphisa ivolumu yesisu, ukunciphisa ukudla, ukuqeda imikhuba yokudla eyingozi.
Enhliziyweni yalesi sigaba ukulahlwa kokudla okunjalo:
- imiqulu, ama-pastries, noma yisiphi isinkwa, ngaphandle kwe-rye ye-black and rye;
- ummbila, beet abilisiwe, izaqathe;
- uju, fructose, izithelo ezomile, izithelo ezimnandi;
- noma yimaphi amaswidi, kufaka phakathi ama-marshmallows kanye ne-chocolate emnyama;
- irayisi emhlophe, i-pasta, amazambane kuzo zonke izinhlobo;
- utshwala (noma yikuphi - ne-cognac, newayini, ngisho nobhiya obukhanyayo).
Kulesi simo, udinga ukudla izikhathi ezingu-5 ngosuku (kwasekuseni, kwasemini, kwasemini, emasimini e-ntambama, ngesidlo) ezinxenyeni ezincane, emva kokudla akuphuzi ihora.
Kulesi sigaba, isisindo sakho sizoqala ukwehla, futhi awuzange uqale nokudla! Ngesikhathi esifanayo, ngenxa yokunciphisa ushukela ngesonto lesibili, uzobona ukuthi ukulangazelela amaswidi kuyanyamalala, futhi awusathandi kakhulu amaswidi.
Ukudla ohlelweni lweKovkovkov: isigaba sokuqala (izinsuku ezingu-10-14)
Okwamanje, umgomo wesiteji ukuqala kabusha umthamo wegazi, umkhuba wezingxenye ezincane, ukuhlanzwa kwazo zonke izinambuzane ezisemathunjini ezinobuthi nezidakamizwa, kanye nokwengezwa kokuzivocavoca. Ukudla Kovalkov esiteji sokuqala kuhilela imenyu eqondile nesikhathi esibhaliwe:
- Ekuseni - hamba ngesisu esingenalutho.
- Ukudla kwasekuseni (ngehora) - ingilazi ye-1% i-kefir, isipuni se-bran, inombolo efanayo yamantongomane ephayini.
- Isidlo sasekuseni sesibili (emva kwamahora amabili) si-apple.
- Ukudla (ngemuva kwamahora angu-2-3) - i-apula (okukhethwa kukho - isigamu sesithelo samagilebhisi).
- Isidlo sasemini (amahora amabili kamuva) yi-apula (okukhethwa kukho okuyingxenye yesigqila).
- Ntambama inyoka (emahoreni angu-2-3) - i-apula (okukhethwa kukho - isigamu se-grapefruit).
- Isidlo - ingxenye yesaladi emifino enamafutha-uviniga noma i-oli-lemon yokugqoka, ushizi
- Ngaphambi kokulala - ingilazi yobisi noma amaprotheni amaqanda amabili.
Ukulayisha amandla kule nkathi kuvunyelwe, kuphela i-aerobic ekuseni. Ungaphumi ngaphezu kokudla okuhlongozwayo.
Ukudla Kovalkova - 2 isigaba (izinyanga 1-7)
Phakathi nalesi sikhathi, kunenkululeko enkulu yamafutha. Okwamanje, kunconywa ukudla okufanayo okuyingxenye, kodwa kubalulekile ukuyihlukanisa. Esigabeni sesibili semenyu yokudla yaseKovalkov ingafaka imikhiqizo enjalo:
- izithelo, imifino, imifino;
- izilwane zasolwandle, i-turkey, izinkukhu zezinkukhu;
- inhlanzi ngobuncane;
- i-cottage cheese ephansi.
Lokhu kudla kukuvumela ukuthi wenze uhlu olubanzi lwezitsha, into eyinhloko akufanele ihambe ngaphesheya. Ngenxa yokuntuleka kwe-carbohydrate eyinkimbinkimbi, ubunzima besikhashana nobuciko kungenzeka.
Isigaba sesithathu sokudla kwe-Kovalkov
Kulesi sigaba kuyadingeka ukuhlanganisa imiphumela, futhi kufanele ukuthi ilandelwe
Emenyu yesigaba sesithathu, ukudla kukaKovalov kufanele kuhlanganiswe nemikhiqizo yesigaba sesibili ngemikhiqizo elandelayo:
- isinkwa esimnyama nesinkwa;
- ukolweni wezinhlayiya, ukolweni, ibhali, irayisi elimnyama nelomhlaba;
- amazambane abhakiwe;
- iwayini elomile;
- ushokoledi omunyu;
- amafutha omnqumo.
Uma unamathele kulokhu kudla konke ukuphila kwakho, isisindo ngeke sisabe inkinga yakho.