Mazhinji e-carbohydrates muaturamato edu anodikanwa, michina yebheka, mupunga, chibage. Kana iwe uchida kushaya uremu, izvozvi zvose hazvifaniri kungozvidzivirirwa kusanganisira mukudya kwako, asi kazhinji zvakabviswa kubva pane yako menu, uye kwenguva yakareba. Asi kana pane chimwe chikonzero iwe haugone kuita izvi, zvino zviri nani kutora zvinhu izvi zvisinganyanyi kuipa. Chikafu chechingwa chichava chimiro chakanakisisa chechingwa chena, uye mucheka mutsvuku unogona kushandiswa nehuni.
Ndinofanira kutaura kuti, pamwe chete ne "majeehydrates" akaipa, pane, uye saka kutaura, "zvakanaka". Maererano nekudya kweKovkovkov, goroidhaiti "yakanaka" inowanikwa mumuchero: nyemba, lentiy, nyemba. Izvozvi zvigadzirwa zvinoshamisa zve "zvakanaka" marudzi eakaginihydrates uye mashizha emagetsi, ndiko kuti, fiber, iyo, nenzira, inenge iri muchingwa, asi kungokera chete.
Kudya kwekuremera Kovalkov inokurudzira kudya zvakasiyana. Izvi zvinoreva kuti iwe unofanira kutora mafuta, makhahydrates uye, zvechokwadi, mapuroteni akasiyana kubva kune mumwe. Nyama, somuenzaniso, inofanira kudyiwa panguva imwe chete, kunatsa - yakasiyana zvachose. Iwe unofanirwa kuedza kudya mimwe miriwo, somuenzaniso, kazhinji kabichi. Kabichi, sezvinozivikanwa, yakazara mumasikirwo emasikirwo, inonakidza kwazvo, uye zvechokwadi, inoshandiswa zvakanyanya. Uye inogona kuve yakabatana zvakachengeteka zvachose nemaprotinete. Mafuta uye kushandiswa kwavo kunofanira kuderedzwa, zviri nani kutanga kutanga kubika kune vakaroorana, uye kukanganwa nezvekukawa.
Kana iwe ukatevera mitemo iyi iri nyore, iwe uchatora uremu zvishoma nyore, uye nenzira iyi mutoro uri mumuviri, kusanganisira pancreas, uchaderedzwa. Unogona kutenga multivarquet inokubvumira kubika ndiro dzakanaka uye usingashandisi mafuta. Iyo yakawanda inodzima zvose zvigadzirwa mumuchero wayo pachayo, zvichiguma mumusu wepanyama unofadza kunakidza. Usakanganwa kuti chero chikafu chinofanira kutorwa kwenguva yakareba uye zvakanyatsogadziriswa, uye zvinorambidzwa kunya zvokudya muzvikamu zvikuru pamwe nevanodya dietitians.
Kudya nekudya uku hakusi kupindirana, zvakare zvakare, zvakakosha kuti uve nehokudya, asi chete nemichero inokurudzira mucheche peristalsis uye kugutsa kunzwa kwenzara. Uye mukati mavo hamuna zvimwe zvinokwana caloric.
Iwe unoda kuedza kumwa mvura yakawanda, zviri nani pane mvura yakachena, asi doro iri nani kwekanguva kukanganwa zvachose. Zvinonyatsozivikanwa kuti doro rinokonzera migumisiro yakasiyana-siyana, asiwo inokanganisa kushanda kwepancreas. Rega kunyange kwemazuva masere, zviputire newaini, umo mune zvakawanda zvekoriori, uye iwe uchaona kuti uremu hwako hwaderera. Asi kana iwe uine mhemberero, uye kurega doro zvakaoma zvikuru, zviri nani kusarudza chiedza chemafura mazambiringa. Kuti kuyerwa kuve kunyauka, sezvavanotaura, pamberi peziso, uye zvinodhaka zvakanyanyiswa zviri nani, unoda kunwa zvakawanda, kusvika pamamita matatu, emvura, yakanaka. Uye chero zvakadaro, usabvumira kuti uve nekunzwa nzara. Kana pane-inwa mukombe wemvura uye udye chingwa.
Kana zviri zvekuita zvinhu, zvinongodiwa chete, uye hazvina basa kana uri pane kudya kana kwete. Uye haufaniri kuzvikurira pachako nokukwira nepaki mumvura uye kunotonhora! Uye sei usingatengi mutengo wekutengesa usina mari uye usingaiti kumba kumhanya pamberi peTV? Iwe hausi kungotsigira muviri wako zvakakosha, asiwo rega misumbu igare iri mumutsetse, uye iwe unogona kubvisa nyore nyore makorikiti akawandisa.
Diet Kovalkov: danho re "Preparatory".
Iyi nhanho inopera, inenge, masvondo matatu, uye pakuguma kwemazuva manomwe ekupedzisira iwe haungatore 5 kilogram yehuwandu hwekureruka. Panguva imwecheteyo, unofanirwa kubvisa mamwe marudzi emiti kubva mumenyu.
- Zvose zvinotapira: soda, majisi ane shuga yakawedzerwa, ice cream, uchi, chokoti nemasipi.
- Iyo michina yakave yakagadzirwa kushandiswa kwemabhizimisi, kusanganisira rice yakanatswa.
- Chibage.
- Mbatata.
- Doro.
Kuchenjerera kunofanira kuchinjwa kune kudya kunotevera:
- Zvigadzirwa zvezviyo zvakazara.
- Nyemba.
- Lentils.
- Zvibereko, miriwo.
- Mvura yakachena yakachena, iyo yaunoda kunwa magirazi.
Diet Kovalkov: danho rokuti "Kutanga".
Menyu yechinyorwa ichi inofanira kuva chinhu chakadai:
- Breakfast breakfast. Mangwanani iwe unogona kudya yogurt isina mafuta, magamu e200, bran uye nutswe (kwete kudarika zvishoma).
- Kudya chisviniro chechipiri. Pashure pemaawa mashomanana mushure mekudya kwemafuro, tinodya apuro.
- Kudya. Mumazuva masikati tinogadzira mucheka wemucheka nematato, bell pepper, anyezi, soy cheese uye maorivhi. Kuzadza saradhi iyi inotevera maorivhi.
- Kudya. Mamwe manheru tinodya mapurotini maviri kubva mazai akabikwa.
Kwezuva rose iwe unoda kunwa girasi re 3 chai (rema) uye udye maapuro maviri (maruva).
Diet Kovalkov: danho re "Chipiri".
Iyi danho rinosanganisira kuchenesa matumbo nekudzorera microflora. Pazuva risina chinhu zuva rimwe nerimwe unoda kunwa mvura, iyo inokurudzira kugadzirwa kwemhando yakasiyana yehomoni inobatsira kuparadzwa kwemafuta.
Muzvokudya panguva iyi zvinosanganisira:
- Dairy products (low-fat).
- Zvibereko. Vegetable.
- Hove. Iyo shiri.
Pachigarire che "chipiri", menyu inofanira kunge yakave inotevera:
- Tine kudya kwekamu neakasi-fat yogurt muhuwandu hwemazana maviri magamu, bran uye nuts.
- Tine kudya kwemasikati nemiti mitsva, huku, hove kana kuti mafuta mashoma ekottage cheese.
- Kudya nehogi yemiriwo, yakarongedzwa nehutu. Tisati taenda kunorara, tinodya mazai maviri eai akabikwa.
Masikati, tinodya magiramu 700 emichero.
Diet Kovalkov: danho "The Third".
Pachitatu che "Chechitatu", kudya kunotarisirwa kusimbisa chigumisiro, icho chinogona kubudirira kubudirira, kwete kungoparadzanisa nemitemo yezvokudya zvinovaka muviri. Kubva pamitambo yedu tinosanganisa shuga, upfu, mbatatisi, mupunga wakakanganiswa. Zvinorambidzwa kushandisa zvinokonzerwa nemhando yemakhahydrates mushure mechitanhatu masikati uye kuvasanganisa nemafuta.
Nhamba yose yemafuta inopedzwa haafaniri kunge inopfuura 60 g.
Apo chikamu chechipiri chekudya kweKovkovko chiri kusvika pakuguma, iwe uchatowana kare kuti wave wasvika kudivi raunoda. Chikamu che "chetatu" chichasimbisa chigumisiro, uye haufaniri kunetseka pamusoro pekuti mhepo yakabuda ichadzoka kunzvimbo yavo.
Diet Alexei Kovalkov inofanira kutevedzera kwenguva yakareba, pasina kurasikirwa nemafungiro akanaka kune chiitiko chakanaka.