Ukudla malysheva izinsuku ezingu-10

U-Elena Malysheva udokotela nomethuli owaziwayo ohambisa izeluleko ezihlobene nempilo ezivela ezithelevishini izikrini iminyaka engaphezu kweyishumi. Kuyasiza kanye nabantu abanesisindo esiningi. Ukudla kwezinsuku ezingu-10 kuthandwa kakhulu, okuye kwasiza abaningi. Le ndlela yokulahlekelwa isisindo ihlukaniswa yiqiniso lokuthi yenzelwe ukucabangela izisekelo zokudla okunempilo.

Izinsuku ezingu-10 zidla i-Malyshevoy

Isu esakhiwe ngu-Elena sisho ukusetshenziswa kwesimiso sokudla lapho amaprotheni nezinsuku ze-carbohydrate ehlukile. Imithetho ye-carbohydrate-protein yokudla kuka-Elena Malysheva izinsuku ezingu-10:

1. Udinga ukuqala ngosuku lweprotheyini, kanti okugcina kufanele kube yi-carbohydrate.
2. Udokotela uncoma ukuba adle ingxenye encane, ukuze angazizwa elambile , ngoba maduzane noma kamuva uzovusa ukuwohloka.
3. Phuza nsuku zonke 2 amalitha amanzi, lokhu kuhlanganisa amanzi ngaphandle kwegesi kanye netiyi ngaphandle kokushukela. Ungase futhi ujusi, kodwa kuphela okudingeka ukuba bazilungiselele ngokuzimela futhi bahlanjululwa ngamanzi.
4. Ekuseni udinga ukuphuza esiswini esingenalutho 1 tbsp. amanzi, okuzoqala inqubo yokugaya.
5. I-carbohydrate-protein yokudla i-Malysheva izinsuku ezingu-10 ibonisa imenyu yokuvimbela ikhalori: abesifazane - 1200 kcal, namadoda - 1500 kcal.
6. Kubalulekile ukungaphuthelwa kwasekuseni, ngoba lokhu kuyidlo enkulu. Isidlo akufanele sisindiswe ngokugaya. Ungadli ebusuku.
7. Kubalulekile ukushiya usawoti nezinongo eziqukethe.

Ukuze uthuthukise imiphumela ekudleni, kufanelekile ukwenza imidlalo, futhi ekupheleni kwezinsuku eziyishumi, hamba ukudla okunempilo.

Imenyu ye-Malyshevoy yokudla izinsuku ezingu-10 ilula futhi ayidingi ukuthengwa kwanoma imiphi imikhiqizo engavamile. Usuku lweprotheyini kufanele luqalwe ngesidlo sasekuseni kusukela emaqanda abilisiwe kanye nemifino. Phakathi naso sonke isikhathi, kufanele kudliwe inyama ephilile kuphela, indima yayo efanelekayo esifubeni sekhukhu abilisiwe. Imenyu yosuku lwe-carbohydrate ihlanganisa 1.5 kg yemifino. U-Elena uncoma ukuba adle ama-salads aluhlaza, alungiselela ama-pures nama-jus.