Ukutya okuvela ku-Elena Malysheva

U-Elena Malysheva ungumbonisi weprogram ye-TV eyaziwayo "Ezempilo", unobumba obugqithisileyo, ngumculi wezilwanyana zabantu abaninzi abadumileyo kunye nomfazi okhangayo. U-Elena ubeka ingqalelo enkulu kwimicimbi enxulumene nesondlo esifanelekileyo kunye nempilo, kunye neemeko zokulahlekelwa kwesisindo. Njengogqirha, ukholelwa ukuba ukugqithisa ngokweqile kunceda ekuphuhlisweni kwezifo ezahlukahlukeneyo, kwaye iipounds ezingaphezulu azigcini nje kuphela ekunciphiseni umtsalane womntu, kodwa zandisa amathuba okuphuhliswa kwesifo sikashukela, isifo, umhlaza, izifo ezahlukeneyo zesifo nesifo.

Uqinisekile ukuba ukutya okufanelekileyo ixesha elide kubalulekile, njengoko kukhethwe ngokufanelekileyo kokutya kokulahleka kwesisindo. Ngokwakhe uluvo, ukuze ulahlekelwe isisindo, kufuneka ulahlekelwe ubunzima obuncinane - ngokukhawuleza ukhatheka kwamapounds angaphezulu, amathuba amaninzi ukufezekisa injongo kunye nokunciphisa ukubuyela. I-Optimum ibona ukunciphisa ubunzima kwi-500 gr ngosuku.

Umbonisi owaziwayo weTV ngokwakhe uye wavelisa iskimu sokutya, leyo, athi, isebenza kakuhle.

Isiseko sokutya kukusetyenziswa kwemilinganiselo encinci yokutya enezilwanyana kunye nemifuno yemifuno, ityuwa yetyuwa. Ukuncinci, kufuneka ungabandakanyi (njengenye indlela - ukunciphisa ukusetyenziswa) izinto ezibhaka, ishukela ecocekileyo, iifatata, iimveliso zepasta, i-beet, izaqathe, irayisi kunye naluphi na utywala.

Ingongoma yokuqala yokutya evela ku-Elena Malysheva - akukho ndlala. Umzimba womntu uklanyelwe ngendlela enokuthi, ukuba kukho ukungabikho kokutya ekukhangekeni kweliphi ixesha, kuya kuqala ukugcina iikhalori ngokukhawuleza xa kufike kubo, "kwimihla yokuvula," ukutsho. Esi sizathu sokubuyela ngokukhawuleza kwesisindo kubantu ababehleli emanzini okanye i-kefir (kaninzi, iikhilogram ziba ngaphezu kokudliwayo).

Iphuzu lesibini - kufuneka udle kaninzi, kodwa kwiincinci ezincinci. Ukutya rhoqo, awuvumeli umzimba ulambile. Ukutya okuvela ku-Elena kunika izilwanyana ezintlanu ngosuku (ezintathu ezisisiseko kunye nezinye ezimbini).

Iphuzu lesithathu lokutya kuka-Elena Malysheva libala iikhalori. Izondlo zithetha ukuba ubomi obuqhelekileyo, umzimba womntu udinga i-1200 Kcal ngosuku. Nangona kunjalo, bayalumkisa ukuba eli nani lilinganiselwe. Ukufumana inani langempela leekhalori apho umntu othile efuna imihla ngemihla, kufuneka uqwalasele uhlobo lomsebenzi wakhe kunye nendlela yakhe yokuphila. Ephakamileyo umsebenzi owenziwe ngokomzimba, iikhalori ezingakumbi umzimba uyazifuna. Ukufumana inombolo efunekayo yeekhalori ozifunayo, kufuneka uqhagamshelane neengcali.

Enye ingongoma ebalulekileyo isimo sengqondo. Xa uthatha ukutya, xelela umzimba wakho ukuba uyayikhathalela, yondla. Indlela elula ukuyisebenzisa yinto engokwengqondo eya kuvumela umzimba wakho ukuba ulungele umsebenzi "wokunene" - ukuguqula ukutya okubangelwa ngumbane, impilo kunye nesimo esihle sengqondo.

Nantsi imenyu yokutya evela kuMalysheva

Ukutya kwasekuseni (malunga ne-8 ekuseni). I-Oatmeal porridge, iphekwe ngamanzi, i-yogurt (ayinayo i-fat-free).

Isidlo sasekuseni sesibini (malunga ne-10 ekuseni). Iipale ezimbini okanye izithelo zegrrus.

Ukutya (kunconywe ngo-12). Ukutya okuqukethe iprotheni-iqanda, inyama, intlanzi, inkukhu.

I-Snack (ukusuka kwi-16 ukuya kwe-17). Iipale ezimbini okanye izithelo zegrrus.

Ukutya isidlo (kungekhona ngaphezu kweeyure ezingama-19). Ialadi ezitshalayo (gcwalisa ngcono ngejusi lemon, yongeza ityuwa kumncinci, okanye ungcono nakakhulu), iqanda elibilisiwe.

Ngaphambi kokuba ulale ulala isilayidi ye-yogurt engenamafutha.

Ebudeni bemini, kufuneka uphuze malunga neelitha ezimbini zamanzi.

Ungadla kunye nokutya okunye, kubaluleke kakhulu - uhambelane nesakhelo esisisiseko senani leekhalori ezidliwe.

Ukutya kulungiselelwe iinyanga ezimbini ukuya kweenyanga ezintathu. Ukuhambelana nale ndlela yokutya, uya kufezekisa ngokukhawuleza iziphumo ezifunwayo, ukuphucula impilo yakho kunye nokufezekisa ubunzima obukhulu. Kwaye umphumo uya kuhlala nawe ixesha elide.

Kwakhona khumbula ukuba ubomi obusebenzayo buchitha iikhalori ezingaphezulu kuneyona nto. Ngoko ke, hlabanisa ukutya kunye nomsebenzi wokwenyama. Ukuzivocavoca, i-aerobics, ukubhukuda - sebenzisa iikhalori ezongezelelweyo uze unike i-tonic muscle, eya kwenza ubomi bakho bukhanyise, kwaye umzimba wakho uphelele kwaye uphilile.

Kodwa kukho imeko ebomini xa kuyimfuneko ngokukhawuleza ukulahlekelwa ngamapounds angaphezulu, kulo mzekelo sikunike imenyu "Yenza umxholo wokutya" ukusuka kuMalysheva Elena.

Ukutya kulungiselelwe iintsuku ezili-10: iintsuku ezingama-5 ze-mono-protein zondlo kunye neentsuku ezingama-5 ze-carbohydrates nutrition.

Imenyu yosuku lokuqala (iprotheni):

Ukutya kwasekuseni, sisele 1 iglasi yamanzi uze udle iqanda elibilisiweyo. Unokutshintsha ikhefu kwasekuseni ngexabiso elincinci lemvelo, ikhukhamba entsha kunye nesaladi eluhlaza.

Ngalo lonke usuku - inkukhu.

Inkukhu ilungiselelwe ngale ndlela: yenza amanzi aphephe, vumela ukuba ubilise imizuzu emi-5, cima amanzi, susela inkukhu (ukwenza amanzi acaciswe), yongeza inani elifunekayo lamanzi uze upheke uze ulungele. Ngenxa yoko, siya kufikelela kuma-600-800 amagremu enyama yenkukhu, esiwahambisa ngayo yonke imini.

Kubalulekile! Akukho tyuwa.

Ngomhla kufuneka uphuze malunga neekitha ezimbini zamanzi.

Imenyu ngosuku lwesibini (i-carbohydrate):

Ukusuka kwimifuno silungiselela isaladi, ikwabizwa ngokuba yi-salad-brush.

Imifuno idibanise kakuhle, udibanise, udibanise, yongeza enye ithisipuni yerayisi yemonom uze udibanise. Akukho tyuwa.

Sidla le saladi emini (amaxesha ama-7-8 ngosuku) kude kube sebusuku, ezayo ngeyure yesikhombisa, emva kwe sixhenxe asiyidli. Futhi ungalibali ngamanzi-2 ilitha ngosuku.

Kwixesha elizayo, iprotheni enye kunye neentsuku ze-carbohydrate.

Oku kutya kukulula, kodwa kuya kukunceda ulahlekelwe kwi-5 kg ​​yesisindo esiphezulu kwiintsuku ezili-10 kuphela.

Nangona kunjalo, u-Elena Malysheva uxwayisa ukuba oku kutya kukuphambene nayo yonke imigaqo nemigangatho yokutya okunempilo nokufanelekileyo. Oku kutya kulungiselelwe iintsuku ezili-10, kukhulula kwaye kunciphise kakhulu, oko kukuthi, kuncishiswe ngeekhalori. Akukho mzekelo akufanele ukwenze ukutya okucetywayo kokutya. Ukusebenzisa le ndlela yokutya, ukhuthaza ukuba unqabile kakhulu kwaye kwiimeko ezinzima.

Yiba nempilo kwaye nhle!