Ukudla Tatiana Malakhova, noma njengoba kubizwa, ukudla "Ubuhlobo", lakhiwa nguye uqobo. Uma lo wesifazane onesibindi esenqume ukuba aqedele ngesisindo esiningi, okwakudla ukudla okunomsoco, okwesikhashana kancane kancane ekudleni kokudla okulimazayo futhi kancane kancane ukudla kuqiniswe ngangokunokwenzeka.
Ukudla uMalakhovoy ukulahlekelwa isisindo: imikhiqizo yokukhishwa
Okokuqala, ukudla kukaTatiana Malakhova kokunciphisa isisindo kuncike ekunqandeni okunembile kwemikhiqizo eminingi. Lokhu kufaka:
- imikhiqizo yokucubungula ukudla okujulile;
- imayonnaise, utamatisi amasoso kanye ne-condiments;
- noma yimiphi imikhiqizo ehlongoziwe;
- iziphuzo ezidakayo;
- zonke izinhlobo zamaswidi;
- amazambane kanye nommbila;
- irayisi nesinkwa.
Naphezu kwemikhawulo eminingi kakhulu, zonke lezi zidingo zifanelekile, ngoba ayikho enye yale mikhiqizo engakwazi ukuyikhokhela noma ewusizo.
Ukugxila kufanele kube ekusetshenzisweni kwemifino, izithelo, imikhiqizo yobisi oluvutshiwe kanye nenhlanzi. Ngomnandi kuvunyelwe ushokoledi omuncu ne-cocoa okungenani angu-70%.
Ukudla Tatyana Malakhova: imenyu
Ngaphezu kolwazi jikelele oluhlinzekwa nguTatyana Malakhova ekudleni kweDruzhba, umlobi ubonisa imenyu eyenziwe ngokuhambisana nazo zonke izidingo:
- Ukudla kwasekuseni : ingxenye ye-oatmeal.
- Isidlo sasekuseni sesibili : i-cocktail "Sibarit".
- Usuku lokudla : isaladi yemifino, ingxenye encane yezinhlanzi ezinobomvu obomvu kanye nokuhlobisa imifino emisha noma eyimifino (ukukhonta kufanele kufanelane kalula epulini lesaladi).
- Isidlo : isaladi yemifino kanye nocezu ushizi, kanye namaqanda abilisiwe noma inkukhu (100 g).
Ukudla "Ubungane" UMalakhova ulinganisela, futhi ungadla ngale ndlela isikhathi eside - ngaphezu kwalokho, ngaphandle kokulimaza impilo.
Kulokudla kubaluleke kakhulu ukugcina umyalelo wokudla izitsha: isibonelo, owokuqala esidlweni kudliwa isaladi nje kuphela, futhi ngemva nje kwalokho ungaya esidlweni sesibili. Kusihlwa, ungakwazi ukukhokhela imifino ephekiwe, okuzofaka esikhundleni sokufisa ukuba kube mnandi futhi kube yingozi.
Ungayithathi le menyu ngokoqobo: umbhali wokudla uphikelela ukuthi izitsha kufanele zihluke! Awukwazi ukudla isaladi efanayo kabili ngosuku, futhi ungadli ukudla okufanayo kwezinsuku ezimbili ezilandelanayo. Imenyu kufanele ihluke futhi ingafani nayo yonke imikhiqizo eyingozi - yile ndlela eyenza kube lula ukwenza umkhuba wokudla okunomsoco futhi kulula ukugcina isisindo esikhathini esizayo ngosizo lwesistimu efanayo.
Ukudla Tatyana Malakhova: zokupheka
UTatyana Malakhova unikeza ukudla nokupheka eziningana, okuvumela ukulungisa izitsha ezihlwabusayo futhi ziphilile:
- Isaladi yekusasa . Gubha isigamu isanqante esikhulu, isihlahla esisodwa se-celery bese ufaka kuso ingxenye yesithathu yehlisiwe futhi uthathe izingcezu ze-grapefruit. Isaladi ifafaza imbewu ye-sesame bese ifafaza ijusi lemon.
- I-Porridge yekusasa . Thatha izipuni ezingu-3 zama-flakes, okungcono ukulungiselela okusheshayo. Yibani ekomelweni lesigamu se-1% kefir, ake ume emizuzu engama-20.
- Cocktail "Sibarit" . Hlanganisa ngesandla noma ku-blender-skim ye-fat-free cottage shizi, i-kiwi eyodwa, isigamu se-apula kanye nengxenye yesine yamagilebhisi. I-cocktail ingahle ihlanjululwe kancane nge-yogurt engenamafutha.
- Isaladi sesidlo sasemini nesidlo sakusihlwa . Gubha nge-grater isanqante encane nengxenye yama-beet fresh. Gcoba isaladi bese uyiphunga nge 1/2 isipuni samafutha omnqumo.
Ukupheka okunjalo okulula kwenza "Ubuhlobo" budle iMalakhova engabizi, engavamile futhi enhle kakhulu kumnandi. Ngenxa yobuningi bemifino enhle, ukufisa amaswidi angalungile njengemikhiqizo ye-confectionery idonswa, futhi ngenxa yezinyosi zama-cottage ushizi nenkukhu, okungena ekudleni kwansuku zonke, ukulinganisa okuphelele kwamaprotheni, amafutha kanye nama-carbohydrate azuzwa.