Ubani lo dokotela, uKovalkov?
Kuze kube manje, lo mdlali odumile waseRussia ungomunye wezinto ezifunwa kakhulu futhi uphumelele. Kodwa kwakungenjalo ngaso sonke isikhathi, ngoba eminyakeni eyishumi edlule wayeyidokotela futhi ehlushwa ngokweqile. Isimo esinzima kangaka samholela esimweni sokudinga isimiso sakhe sokudla, okwamvumela ukuthi athole amahora angu-50 ezinyangeni eziyisithupha kuphela. Ulwazi oluphumelelayo lwaluvumela umtholampilo ukuba uvule futhi ukhulule izincwadi ezimbili lapho abeka khona imibono yakhe nesisekelo sokudla.
Uyini umehluko kwezinye izidlo?
Okokuqala, ukudla kukaKovalkov yiyona ehluke ngokuphelele imibono yanamuhla. Udokotela uhlambalaza kakhulu zonke izinhlobo zokudla okuyi-mono futhi akavumeli neze imingcele ekhaliphile. Ukholelwa ukuthi kunqatshelwe ukunamathela emikhawulweni eqinile, ngoba kunoma yikuphi ukuthi bazophazanyiswa ukuhaha. Konke lokhu akuholeli nje isisindo esisheshayo esisheshayo, kepha futhi kuphazamiseka kwengqondo.
Ekugcineni, ukuze ulahlekelwe isisindo ngempumelelo ngaphandle kokulimala, kufanele ulahle noma yikuphi imingcele eqinile futhi, okokuqala, kubalulekile ukuqonda imbangela yesimo sakho esidabukisayo. Zama ukuziphendulela: "Kungani ngiphucula?". Kusukela ekuphenduleni kwakho nokuqaphela umthwalo wempilo yakho, ungadlulela phambili.
Inqubo kaDkt. Kovalkov inezinzuzo eziningi. Okokuqala, idluliswa ngokuthula, kokubili ezingeni lomzimba nezingokwengqondo. Asikho isidingo sokubala amakholori ngaso sonke isikhathi, kuba yizinga eliphezulu kakhulu, futhi into esemqoka ukudla kahle. Ngaphezu kwalokho, uhlelo lweKovkovkov lucabanga ukuthi ungakhetha ukudla kwakho bese wenza imenyu yakho. Ngeke ulambe, kodwa akufanele udle ngokweqile. Ukudla kunelungelo lokuphila okunethezeka.
Izigaba zokudla kukaKovalkov
Inqubo yokulahlekelwa isisindo sakho iyohlukaniswa ngezigaba ezintathu. Ngamunye wabo uphakamisa uhlelo oluthile, okufanele lulandelwe. Ngaphezu kwalokho, konke kuhilela ukusebenza komzimba. Nokho, ngokusho kukadokotela, kwanele ukuhamba nsuku zonke.
Isigaba sokulungiselela
Isigaba sokuqala sithatha amasonto amabili kuya kwamane, lapho uzoqala khona kancane ukuhambisa okuningi futhi uphume ezimangalisweni zesimanje, okungukuthi, ukhohlwa nganoma yikuphi ukudla okusheshayo namanye ama-carbohydrate okusheshayo. Sekuyisikhathi sokuyeka ufulawa, amnandi, ama-chips nezinye ukudla okulula, i-soda nakho konke okungokwesigaba "sokulimaza." Kufanele futhi uhlanze umzimba kancane. Ngalesi sigaba, ngokuvamile, kungenzeka ukuthi usho i-kilogram emihlanu.
Isiteji Esiyinhloko
Kubandakanya ukwanda kwenani lokuzivocavoca umzimba, sekuyisikhathi sokuhamba ukufaka amandla emisebenzini ekhuthele kakhulu. Kunemikhawulo embalwa ekudleni, kodwa-ke, konke okulimazayo kukhohliwe kuze kube phakade.
Isigaba sokugcina
Kungabizwa ngokuthi isiteji sokuhlanganiswa, njengoba lenzelwe ukugcina isisindo esisha nokuqinisekisa ukuthi ngeke libuye. Uzochitha cishe unyaka kuwo, futhi lesi sikhathi sizokuvumela ukuba uhlale phakade emzimbeni wakho omusha, ovumelanayo.
Yini okufanele ngiyidle?
Isisekelo semenyu yakho entsha yiprotheni kanye nokuqukethwe okuphansi kwamafutha kuwo. Ukudla okudingekayo kwamaprotheni kufanele kube sekudla kwasemini nakudla. Futhi kufanele nakanjani udle abamhlophe bamaqanda ababili ngaphambi kokulala.
Kuneminye imithetho eminingana.
- Imifino yokudla okuluhlaza
- Ukupheka kwezinyama nezinhlanzi
- Izitshalo zihamba ngamanzi abilayo
Imenyu yesampula
Esigabeni sokuqala ungadla ubhontshisi, i-lentile, okusanhlamvu okusanhlamvu, kanye nezithelo nemifino. Ikakhulu lapha awukwenzeki, kepha lokhu kuyisiteji kuphela. Izinhlobonhlobo eziningi kufanele kulindelwe okunye.
Imenyu yesampula yesigaba sesibili:
- Ukuze uthole ukudla kwasekuseni, ungakhetha i-yogurt enamafutha aphansi, u-bran bese udla amantongomane ambalwa.
Nciphisa umthamo nge-apula eyodwa.
Ngesikhathi sekuseni, lungiselela isaladi esisha yamaGreece bese uyifaka ngamafutha omnqumo.
Ukuze uthole ukudla okuphakathi nendawo ekuseni, udle izithelo zomvini noma u-apula.
Kusihlwa, ngokwesiko - amhlophe amaqanda amabili.
Imenyu cishe yesigaba sesithathu
Ukulungele ukudla kwasekuseni kuzophinde kube i-yogurt, i-bran namantongomane.
Senqaba ukudla, futhi sasidla imifino eluhlaza, i-fat-fat cottage shizi nenkukhu noma inhlanzi.
Ukuze sidle, futhi, isaladi yemifino igqoke ngamafutha yemifino.
Futhi ngaphambi kokulala, njengazo zonke izinsuku zangaphambilini - amhlophe amaqanda amabili.
Ungalibali, kungukuphila kwakho. Akekho ozobeka imfucuza ngemikhiqizo efanele esikhundleni sakho, futhi ngeke ayivale ekukhiyeni. Qaphela isidingo sakho sempilo. Loluhlobo lokudla lokukhetha, ibhizinisi lakho, kodwa uhlelo lweKovalov lungcono kubantu abangathandi imingcele, kodwa bafuna ukuba nempilo enhle.