Ngubani lo ugqirha, uKovalkov?
Kuze kube yimanje, lo mdlakazi owaziwayo waseRashiya unomnye wezinto ezifunwa kakhulu kunye nokuphumelela. Kodwa kwakungekho njalo njalo, kuba iminyaka elishumi kuphela edlulileyo wayengudokotela kwaye unobunzima obunzima. Umoya obunzima kangaka wamkhokelela ekubeni abe nesidingo sokwenza inkqubo yakhe yokutya, eyamvumela ukuba athethe iikhilogram ezingama-50 ezintandathu ezintandathu. Amava aphumelele avumela iklinikhi ukuba ivule kwaye ikhulule iincwadi ezimbini apho echaze izimvo zakhe kunye nesiseko sokutya.
Uthini umahluko phakathi kwezinye izidlo?
Okokuqala, ukutya kukaKovalkov kukuphambene ngokupheleleyo nembono yanamhlanje. Ugqirha ugxeka zonke iintlobo zezidlo ze-mono kwaye akavumelani nxamnye nemingcipheko ebukhali. Ukholelwa ukuba kungavunyelwe ngokuthe ngqo ukuba uhambelane neemingcipheko eziqinileyo, kuba kukho naziphi na eziya kuphazanyiswa ngumlusi. Konke oku kuhombise nje isilinganiselo esiphuthumayo, kodwa kunye nokuphazamiseka kwengqondo.
Ekugqibeleni, ukwenzela ukuba uphumelele ukusimaza ubunzima ngaphandle kokulimala, kufuneka ulahle nayiphi na imithintelo eqinile kwaye, okokuqala, kubalulekile ukuqonda isizathu sesimo sakho esibuhlungu. Zama ukuziphendula: "Kutheni ndibe ngcono?". Ukuqala kwimpendulo yakho kunye nokuqonda umthwalo wobomi bakho, unokuya phambili ukuya phambili.
Inkqubo kaDkt. Kovalkov ineenzuzo ezininzi. Okokuqala, kuthunyelwa ngokuzithoba, zombini kwinqanaba lomzimba nengqondo. Awudingi ukubala iikhalori ngexesha lonke, liphezulu kakhulu, kwaye into eyona nto kukutya ngokufanelekileyo. Ukongeza, inkqubo yeKovkov icinga ukuba unokukhetha ukutya kwakho kwaye wenze imenyu yakho. Ngeke ulambe, kodwa akufanele ukondle. Ukutya kunene ngokwaneleyo ubomi obukhululekile.
Izigaba zokutya kukaKovalkov
Inkqubo yokulahlekelwa isisindo kuwe iya kuhlulwa zibe zigaba ezintathu. Ngamnye wabo ubonisa isicwangciso esithile, esifanele sithotyelwe. Ukongezelela, zonke zibandakanya umsebenzi wokusebenza. Nangona kunjalo, ngoogqirha, kwanele ukuhamba imihla ngemihla.
Isigaba sokulungiselela
Isigaba sokuqala sisuka kwiiveki ezimbini ukuya kwezine, ngexesha apho uza kuqala ukuhamba ngakumbi kwaye uphume kwiimpawu zesondlo zanamhlanje, oko kukuthi, ukulibala malunga nantoni na ukutya okukhawulezayo kunye nezinye i-carbohydrates fast. Ixesha lokunikela umgubo, i-sweet, chips kunye nezinye izinto zokutya, i-soda kunye nayo yonke into ekwahlukileyo. Kufuneka uhlambulule umzimba omncinci. Kule nqanaba, ngokuqhelekileyo, kunokwenzeka ukuba uthethe i-kilogram ezinhlanu.
IsiGaba esiPhambili
Kuquka ukwanda kwimizimba yokuzivocavoca umzimba, ixesha lokuhamba ukuze ungeze amandla kumsebenzi osebenzayo. Kukho imithintelo embalwa kwisondlo, kodwa ngokuqinisekileyo, yonke into eyingozi yikhohliwe ngonaphakade.
Isigaba sokugqibela
Inokuthiwa isiteji sokuhlanganiswa, njengoko yenzelwe ukugcina isisindo esitsha kunye nokuqinisekisa ukuba ayiyi kubuya. Uya kuchitha malunga nonyaka kulo, kwaye eli xesha liyakukuvumela ukuba uhlale ngonaphakade kumzimba wakho omtsha, onobumbano.
Yintoni endiyidlayo?
Isiseko semenyu yakho entsha yiprotheni kunye nomxholo ophantsi weoli. Ukutya okufunekayo kwamaprotheni kufanele kube yidlo sasemini kunye nesidlo sakusihlwa. Ngokuqinisekileyo kufuneka udle abamhlophe abamhlophe beqanda ngaphambi kokulala.
Kukho imithetho emininzi.
- Imifuno ukutya okuluhlaza
- Ukupheka kwenyama kunye neentlanzi
- Ukutya okutya kuhamba ngamanzi abilayo
Imenyu yesampula
Kwinqanaba lokuqala ungadla iimbotyi, iilentiy, i-grains grains, kunye neziqhamo kunye nemifuno. Ngokukodwa apha awuyi kukhanda, kodwa oku kuphela isigaba. Uninzi oluthile lukulindeleke ngakumbi.
Imenyu yesampula kwisigaba sesibini:
- Ukutya kwasekuseni, unokukhetha i-yogurt ephantsi yeoli, i-bran kwaye udle amantongwana ambalwa.
Nciphisa intlanzi kunye ne-apula enye.
Ngexesha lesidlo sakusihlwa, lungiselela isaladi yaseGrikhi esitsha kunye nexesha layo ngeoli yeoli.
Ngomsola wokutya, udla i-grapefruit okanye i-apple.
Ngokuhlwa, ngokwesiko - amabini abamhlophe beqanda.
Imenyu esondeleyo kwisigaba sesithathu
Ukulungele isidlo sakusasa kuya kuba yint yogurt, i-bran kunye neentonga.
Siyakuhlaziya ukutya, kunye nesidlo sasemini sidla imifuno eluhlaza, i-fat fat cottage cheese kunye nenkukhu okanye intlanzi.
Ukutya, kwakhona, isaladi yemifuno egqoke ngeoli yezolimo.
Kwaye ngaphambi kokulala, njengazo zonke iintsuku zangaphambili - abamhlophe abamhlophe beqanda.
Ungalibali, bubomi bakho. Akukho mntu uya kubeka ifriji ngeemveliso ezilungileyo esikhundleni sakho, kwaye akayi kuwuvala. Qaphela imfuno yakho yempilo. Luhlobo luni lokutya lokukhetha, ishishini lakho, kodwa inkqubo yeKovalov ilungele abantu abangathandi imithintelo, kodwa bafuna ukuba baphile kwaye banempilo.