Elena Malysheva ndiye mupi wepurogiramu yakakurumbira yevhevhizheni chirongwa "Health", ane doctorate, ndiye chiremba wevanhu vakawanda vakakurumbira uye mukadzi anonakidza chete. Elena anobhadhara zvakanyanya nyaya dzine chokuita nehutano hwakanaka uye hune utano, pamwe nekurehwa kwehupfumi nyaya. Sechiremba, anofunga kuti kuwandisa kwepamusoro kunobatsira pakuvandudzwa kwezvirwere zvakasiyana-siyana, uye mamwe mapaundi anowedzera kwete kungoita kukanganisa kwomunhu, asiwo kuwedzera mikana yekuvandudza chirwere cheshuga, chirwere, kenza, zvirwere zvakasiyana-siyana zvevascular uye mwoyo.
Anonyatsogutsikana kuti kuisa kudya kunonzwisisika kwemazuva mazhinji kunokosha zvakare, sekusarudza kwakakodzera kwekudya kwekurasikirwa nekurema. Mune maonero ake, kuitira kuti uremerwe uremu, unoda kubvisa kuwedzera kwekureruka zvishoma nezvishoma - kunononoka kupera kwemaundi mapaundi, mikana yakawanda yekuzadzisa chinangwa uye zvisingagoni kudzoka. Zvakanakisisa zvinotora kuderedza kuderedza pa 500 g pazuva.
Izvo zvinozivikanwa neTV mupiriri pachake iye akagadzira chirongwa chekudya, iyo, inoti, inoshanda zvakanaka.
Nheyo yezvokudya ndiyo kushandiswa kwehuwandu hwehuwandu hwezvokudya zvine mhuka nemafuta yemiriwo, tafura yemunyu. Kana uchida kuita zvishoma, iwe unofanira kuisa kunze (seimwe nzira - kugadzirisa kushandiswa) zvinhu zvakabikwa, shuga yakachena, mbatata, hupfu hwezvinhu, bheti, karoti, mupunga, uye chero doro doro.
Pfungwa yekutanga yekudya kubva kuna Elena Malysheva - hapana nzara. Muviri womunhu wakagadzirwa nenzira yakadai, kana pane kushayikwa kwezvokudya panguva yekukwezva chero nguva ipi zvayo, inotanga kuchengeta makoriyori pangosvika kwavari, pane "zuva remvura", kutaura. Ichi ndicho chikonzero chekurumidza kudzoka kwekuyera kune vanhu vakange vakagara pamvura kana kefir (kazhinji, kilograms inowedzera kupfuura yekutanga kwekudya).
Nechechipiri - iwe unoda kudya kakawanda, asi mune zvikamu zviduku. Kudya kazhinji, hausi kurega muviri uchinzwa uchinzwa nzara. Zvokudya kubva kuna Elena zvinopa zvokudya zvishanu pazuva (zvitatu zvinokosha uye zviviri zvinowedzerwa).
- Pana 8 am - mangwanani-ngwanani, kubva pamadekwana 12 kusvika ku13, kudya kwemanheru - pasati maawa makumi mana.
- Pa10 am - masikati, masikati - pamaawa 16 - 17.
Pfungwa yechitatu yekudya kwaElena Malysheva inokwana makori. Nutritionists vanoti izvi muupenyu hwehupenyu, muviri wevanhu unoda 1200 Kcal pazuva. Zvisinei, vanonyeverawo kuti chiyero ichi chakaenzana. Kuti uone nhamba chaiyo yekoriyori umo munhu mumwechete anoda zuva rega rega, unofunga kufunga nezvemaitiro emabasa ake uye mararamiro ake. Iyo yakakwirira basa rekunyama, iyo yakawanda yakawanda inoda muviri. Kuti uwane nhamba inodikanwa yekoriyamu yaunoda, iwe unofanira kubvunza nyanzvi.
Imwe pfungwa inokosha ndiyo mafungiro epfungwa. Paunotora chikafu, udza muviri wako kuti unofarira nezvazvo, uidye. Nzira yakadaro yekushandisa-inoshandiswa ndiyo pfungwa inobvumira muviri wako kutarisana nebasa "rakarurama" -kushandura zvokudya zvinoguma kuva simba, utano hwakanaka uye mafungiro akanaka.
Heano mhemberero yekudya yakatarisa kubva kuMalysheva
Zvokudya chamangwanani (anenge 8 am). Oatmeal porridge, yakabikwa pamvura, yogurt (kunyanya haisi mafuta).
Chipiri chekudya chamangwanani (anenge 10 am). Mhando yemapulo kana michero yevirrus.
Kudya (yakakurudzirwa pa12). Zvokudya zvine mapuroteni - zhi, nyama, hove, huku.
Snack (kubva 16 kusvika ku17). Mhando yemapulo kana michero yevirrus.
Kudya (pasina nguva inopfuura maawa 19). Vegetable salads (zodzai zviri nani neramu remuti, isa munyu kune zvishoma, kana zviri nani zvachose), evha yakabikwa.
Usati wasvika pakubhedha iwe unogona kunwa girasi remafuta-isina yogurt.
Panguva yemasikati, unoda kunwa zvinenge 2 litita emvura.
Unogona kudya uye zvimwe zvekudya, zvinonyanya kukosha - kubatana nehutano hwakagadzikana hwehuwandu hwekoriji dzinopedzwa.
Zvokudya zvakagadzirirwa kwenguva yemwedzi miviri kusvika mitatu. Kutevedzera kudya uku, iwe zvishoma nezvishoma uchazadzisa zvaunoda, kuvandudza hupenyu hwako uye huzoita huwandu hunorema. Uye chigumisiro chichagara newe kwenguva refu.
Uyewo yeuka kuti mararamiro anoshanda anoshandisa zviyero zvakawanda kupfuura chekuita. Saka, ivai nekudya pamwe nekuita basa. Kudzidzira muviri, aerobics, kushambira - kushandisa imwe koriyori uye kupa mutsipa unhu, huchaita kuti hupenyu hwako huwedzere, uye muviri wako wakasimba uye une utano.
Asi pane mamiriro ezvinhu muhupenyu kana zvichidiwa zvakanyanya kuti tirasire mapaundi akawanda, munyaya ino tinokupai menyu "Kuratidza kudya" kubva kuMalysheva Elena.
Zvokudya zvakagadzirirwa kwemazuva gumi: mazuva mashanu emono-proteine kudya uye mazuva mashanu emakinhydrates nutrition.
Menyu yezuva rokutanga (protein):
- 1 egg
- 1 chicken
- 2 litita emvura
Kwekudya chamangwanani, kunwa 1 girasi remvura uye udye egg yakabikwa. Iwe unogonawo kusiyanisa kudya kwemangwanani nechinguva chiduku chemafuta, cucumber itsva uye saradhi yakasvibirira.
Nezverimwe zuva - chicken.
Iyo nyama yakagadzirirwa seyizvi: isa mvura kumota, ita kuti iyo inyuchike kwemaminitsi mashanu, inyura mvura, ishambidzai huku (kuita kuti mvura ijeke), wedzera chiyero chakakosha chemvura uye gadzira kusvikira wagadzirira. Somugumisiro, tichawana 600-800 gm yenyama yenyama, iyo yatinoparadzira kwezuva rese.
Zvinokosha! Hapana munyu.
Kwezuva iwe unoda kunwa zvinenge 2 litita emvura.
Menyu pazuva rechipiri (makabhihydrate):
- 0.5 kg ye kabichi
- 0.5 kg yehutachi nyuchi
- 0.5 kg yemashiroti matsva
- 2 litita emvura
Kubva pamiriwo tinogadzira saladi, inonziwo sarid-brush.
Miti yakagadzirwa zvakanaka, sanganisa, squeeze, wedzisa imwe teaspoon yemuoni wemononi uye sangana zvakare. Hapana munyu.
Tinodya saradi masikati (kanomwe kanomwe pazuva) kusvikira manheru, iyo inouya pa7: 00, mushure momwe tisingazodyi. Uye usakanganwa nezvemvura - 2 litres pazuva.
Mune ramangwana, mamwe mapuroteni nemazuva ezuva.
Ichi chikafu chiri nyore, asi chichakubatsira kubvisa kusvika kune makirogiramu mashanu ehuwandu hwemazuva gumi chete.
Zvisinei, Elena Malysheva anonyevera kuti iyi yekudya inopesana nemitemo nemitemo yezvakanaka uye zvine utano hwakanaka. Ichi chikafu chakagadzirirwa kwemazuva gumi, chiri kutumura uye kuderedzwa zvikuru, ndiko kuti, kuderedzwa mumakori. Mune mamiriro ezvinhu haafaniri kuita zvakarongwa nezvekudya mararamiro. Kuti ashandise chikafu ichi, anokurudzira zvakanyanya uye munguva dzakaoma.
Iva noutano hwakanaka uye hwakanaka!