Ukutya ukuze ulahlekelwe isisindo u-Alexey Kovalkov

Ukutya Kovalkova kuchanekile, mhlawumbi, ukubiza umninzi, kodwa inkqubo yokutya okunomsoco. Kodwa ke, ngokuqhelekileyo, ngokuqhelekileyo kuthiwa kukutya, kwaye le nto yinkqubela ukuba le nkqubo ichaza imigaqo eyintloko kunye neprayimari yesondlo ekuphatheni kwendlela yokuphila enempilo. Ukutya ngokulahlekelwa kwesisindo u-Alexei Kovalkov - ukukhutshwa ekudleni kweentlobo ezilula ze-carbohydrates, ezidla ngokuba zizathu zokufumana iipounds eziziiyure. Yingakho iswekile ingabandakanywa ngokupheleleyo. Ukuba ulandela indlela yokutya uKovalkov kuyakufuneka akhohlwe malunga neesekese, i-jam, ii-cookies, ice cream kunye ne-candy. Ii-carbohydrate ziqulethe iziphuzo ezininzi: i-soda, zonke iindidi ze-compotes kunye nejusi zezithelo.

Uninzi lwee-carbohydrates elula kwiipatato zethu ezizithandayo, iimveliso zokubheka, ilayisi, ingqolowa. Ukuba ufuna ukunciphisa umzimba, ke konke oku akufanele kuphetshwe nje kubandakanya ekudleni kwakho, kodwa ngokubanzi kususwe kwimenyu yakho, kwaye ixesha elide. Kodwa ukuba ngesizathu esithile awukwazi ukwenza oku, kungcono ukuba utshintshe le mveliso ngezona zinto zingonakalisi. Isonka sokutya siya kuba yinto ekhethekileyo yokutya isonka esimhlophe, kwaye irayisi emhlophe ingathatyathwa yinto ebomvu.

Ndimele ndithi, kunye "nama-carbohydrates ambi", zikhona, kwaye zithetha, "zilungile". Ngokutsho kokutya kweKovkovkov, i-carbohydrates "efanelekileyo" iqulethwe kumqolo: iimbotyi, iilentiy, iimbotyi. Ezi mveliso ziyimithombo emihle ye "i-intlobo" yee-carbohydrates kunye ne-fibers yemvelo, oko kukuthi, i-fibre, ehamba ngendlela, iqulethwe ngesonka, kodwa igaxa kuphela.

Ukutya ngokulahlekelwa kwesisindo Kovalkov ikhuthaza ukutya okuhlukeneyo. Oku kuthetha ukuba kufuneka uthathe i-fat, i-carbohydrates kwaye, ngokuqinisekileyo, iiprotheni zihlukana. Isidlo, umzekelo, kufuneka sidliwe ngexesha elinye, lihlose - lihluke ngokupheleleyo. Kufuneka uzame ukutya imifuno, umzekelo, iklabishi eqhelekileyo. Iklabishi, njengoko iyaziwayo, isityebi kwimibhobho yemvelo, inomdla obalaseleyo, kwaye kunjalo, kukusetyenziswa kakhulu. Yaye inokudibaniswa ngokukhuselekileyo kunye nayiphina iiprotheni. Amafutha kunye nokusetyenziswa kwawo kufuneka kube ncitshiswe, kungcono ukuqala ukupheka isibini, uze ukhohlwe ngokucatshulwa.

Ukuba uyayilandela le mithetho elula, uya kukhulula ubunzima, kwaye ngale ndlela umthwalo emzimbeni, kuquka i-pancreas, iya kuncitshiswa. Ungathenga i-multivarquet eya kukuvumela ukuba upheke izitya ezimnandi kwaye ungasebenzisi ioli. I-multivariate iyicima yonke imveliso kwiphunga layo, okubangele inqabileyo yendalo enomdla omhle. Musa ukulibala ukuba nayiphi na ukutya kufuneka ihlolwe ixesha elide kwaye ngokunyamekileyo, kwaye ayivunyelwe ukutya ukutya kwiindawo ezininzi ngokubanzi ngabantu abadla ukutya.

Ukutya ngokutya okunjalo akuchaswanga, ngaphezu koko, kuyimfuneko ukuba ube ne-snack, kodwa kuphela neziqhamo eziphucula intestinal peristalsis kunye nokwanelisa ukulamba. Kwaye akukho mxholo wekhalori.

Kufuneka uzame ukusela amanzi amaninzi, angcono kunamanzi acocekileyo, kodwa utywala lungcono ixesha elithile ukulibala konke. Kuyaziwa ukuba utywala ubangela imiphumo eyahlukeneyo, kodwa kwakhona kuchaphazela kakubi ukusebenza kwepascreas. Yeka iintsuku ezisixhenxe, zizenzele ubhiya, apho kukho ezininzi iikhalori, kwaye uya kuphawula ukuba ubunzima bakho buye buthe. Kodwa ukuba unomthendeleko, kwaye ukuyeka utywala kunzima kakhulu, kungcono ukhethe iwayini etafilini yokukhanya. Isisindo sinyanzelisiwe, njengoko besithi, phambi kwamehlo, kunye neengxube zenziwa ngcono, kufuneka uphuze kakhulu, ukuya kuma-3 ilitha, amanzi ahlanzekileyo. Kwaye nantoni na, musa ukuvumela ukuba unesifiso sokulamba. Ukuba kukho - ukusela indebe yamanzi uze udle isonka.

Ngokuphathelele imisebenzi yomzimba, ziyimfuneko nje, kwaye akunandaba nokuba ungadla okanye ungenzi. Kwaye akudingeki ukuba uzikhuphe ngokuziqhubela epakini kwimvula nokubanda! Kwaye kutheni ungathengi i-treadmill yesiqhelo engaqhelekanga kwaye ungenzi i-home runs phambi kweTV? Awuxhasi nje kuphela umzimba wakho ngendlela efanelekileyo, kodwa kwakhona vumela izihlunu zibe njalo kwiitoni, kwaye unokukwazi ukulahla ngokukhawuleza iikhalori ezingaphezulu.

Ukutya iKovalkov: isigaba "Ukulungelelanisa".

Eli nqanaba lihlala, malunga neveki ezi-3, kwaye ekupheleni kweentsuku ezisixhenxe zokugqibela awuyi kufumana ama-kilogram ezi-5 zobunzima obukhulu. Ngexesha elifanayo, kufuneka ukhuphe ezinye iintlobo zemveliso kwimenyu.

  1. Konke okumnandi: i-soda, i-juice eneeshukela ezongezelelweyo, i-ayisikrimu, u-honey, ithokoleta kunye neesekese.
  2. Lezo mveliso eziye zafumana ukuqhutyelwa kweshishini, kuquka irayisi elicucisiweyo.
  3. Ummbi.
  4. Iipatata.
  5. Utywala.

Ingqwalasela kufuneka ishintshelwe ekudleni okulandelayo:

  1. Imveliso yokutya i-coarse.
  2. Ubhontshisi.
  3. Lentils.
  4. Izithelo, imifuno.
  5. Amanzi ahlambulukileyo, afuna ukusela iilazi.

Ukutya Kovalkov: isigaba "Okokuqala".

Imenyu yale nyathelo kufuneka ibe yinto enje:

  1. Yafutshane. Ngentsasa ungadla i-yogurt engenamafutha, amagremu angama-200, i-bran kunye namantongomane (engekho ngaphezu kwesandla).
  2. Breakfast Breakfast 2. Emva kweeyure ezimbalwa emva kwesidlo sakusihlwa, sidla i-apula.
  3. Isidlo. Ngemva kwemini silungiselela isaladi yekhukhamba kunye neetatayi, intsimbi ye-pepper, anyanisi, ishizi noshiva. Ukuzalisa le saladi kulandela ioli yeoli.
  4. Isidlo. Ngobusuku sidla iiprotheni ezimbalwa ezivela kwiiyoyi ezibilisiwe.

Ngosuku lonke kufuneka uphuze i-teyi ye-3 itiye (eluhlaza) kwaye udle iipula ezimbini (eluhlaza).

Ukutya Kovalkov: isigaba "sesibini".

Eli nqanaba liquka ukucoca amathumbu nokubuyisela i-microflora. Ngesisu esingenanto yonke imihla kufuneka uphuze amanzi, okukhuthaza ukuveliswa kohlobo olukhethekileyo lwama-hormone abangela ukutshatyalaliswa kocingo lwamanqatha.

Ekudleni kule nqanaba zibandakanya:

  1. Imveliso yobisi (i-fat-fat).
  2. I ziqhamo. Imifuno.
  3. Intlanzi. Intaka.

Kwinqanaba "lesibini", imenyu kufuneka ibe malunga nale nto ilandelayo:

  1. Sidla isidlo sakusasa kunye ne-yogurt encinci yeoli-intsima kwisixa samakhulu amabini amagremu, i-bran kunye namantongomane.
  2. Sidla isidlo sasemini kunye nemifuno, inkukhu, intlanzi okanye i-cottage cheese ephantsi.
  3. Isidlo esinesaladi yemifuno, esoliswe ibhotela. Ngaphambi kokulala, sidla amaqanda amabilana abilisiwe.

Ngethuba lemini, sidla ama-700 amagremu ezityalo.

Ukutya iKovalkov: isigaba "sesithathu".

Kwinqanaba "lesithathu", ukutya kuhlose ukuhlanganiswa kwesi siphumo, esinokuphumelela ngempumelelo, kungekhona ukuphuka kwimithetho yokutya okunomsoco. Ukusuka kwimenyu yethu asibandakanyi ushukela, umgubo, iifatata, irayisi ehlutshiwe. Akuvumelekile ukusebenzisa iintlobo eziyinkimbinkimbi ze-carbohydrates emva kwe-6 ntambama kwaye uzixube kunye namafutha.

Inani elipheleleyo lamafutha atshwayo akumele libe ngaphezu kwama-60 g.

Xa isigaba sesibini se-Kovalkov sisondela ekupheleni, uya kufumanisa ukuba sele ufikelele kwisisindo esifanelekileyo. Isigaba "sesithathu" siya kudibanisa isiphumo, kwaye akuyi kuba nexhala malunga nokuba iminyanzelo ephumayo iya kubuya kwindawo yawo.

Ukutya i-Alexei Kovalkov kufuneka ihambelane ixesha elide, ngaphandle kokulahlekelwa yimvakalelo enesiphumo somphumo obalaseleyo.