U-Elena Malysheva ungumethuli ohlelweni oludumile lwethelevishini "Ezempilo", une-doctorate, ungumhlengikazi wabantu abaningi abadumile futhi owesifazane okhangayo kuphela. U-Elena ubhala kakhulu ezindabeni ezihlobene nokudla okunempilo nokunempilo, kanye nezinkinga zokulahlekelwa kwesisindo. Njengodokotela, ukholelwa ukuthi ukukhuluphala ngokweqile kunomthelela ekuthuthukiseni izifo ezihlukahlukene, kanti amakhilogremu angeziwe akwehlisi nje ukuheha umuntu, kodwa futhi akhulise amathuba okuthuthukisa isifo sikashukela, isifo, isifo somdlavuza, izifo ezihlukahlukene zesifo senhliziyo nesifo senhliziyo.
Uyaqiniseka ukuthi ukubeka ukudla okunengqondo isikhathi eside kubalulekile futhi, njengendlela yokukhetha efanele yokudla kokunciphisa umzimba. Ngombono wakhe, ukuze ulahlekelwe isisindo, udinga ukuqeda kancane kancane isisindo esincane - kancane kancane ukuncibilika kwamakhilogremu engeziwe, amathuba amaningi okufeza umgomo futhi amathuba okubuya. Okucacile kubheka ukuncipha kwesisindo ngo-500 gr ngosuku.
Umethuli we-TV owaziwayo ngokwakhe uye wakha uhlelo lokudla okunomsoco, okuthi, uthi, lusebenza kahle.
Isisekelo sokudla kusetshenziswa inani elincane lokudla okuqukethe amafutha nemifino, usawoti wetafula. Ukuze ube mncane, kufanele ungabandakanyi (njengenye indlela - ukunciphisa ukusetshenziswa) izinto ezibhaka, ushukela omsulwa, amazambane, imikhiqizo yefulawa, beet, izaqathe, ilayisi, nanoma yikuphi ukuphuza utshwala.
Iphuzu lokuqala lokudla okuvela ku-Elena Malysheva - akukho njala. Umzimba womuntu uklanyelwe ngendlela yokuthi, uma kunesidingo sokudla ekukhangeni kwanoma yisiphi isikhathi, sizoqala ukugcina amakholori ngokushesha uma ufika kubo, "ngosuku oluluhlaza", okushoyo. Lesi sizathu sokubuyela ngokushesha kwesisindo kubantu abahlezi emanzini noma nge-kefir (kaningi, ama-kilogram abe ngaphezulu kunaphambi kokudla).
Iphuzu lesibili - udinga ukudla kaningi, kepha ngezigaba ezincane. Ukudla kaningi, ungavumeli umzimba ulambile. Ukudla okuvela ku-Elena kunikeza ukudla okuyisihlanu ngosuku (ezintathu ezisisekelo kanye nezinye ezimbili).
- Ngo-8 ekuseni - kwasekuseni, kusukela ku-12 kuya ku-13 kwasemini, isidlo sakusihlwa - kungakapheli amahora angu-19.
- Ngo-10 ekuseni - kwasemini, kwasemini - emahoreni angu-16 kuya kwangu-17.
Iphuzu lesithathu lokudla kuka-Elena Malysheva libala ama-kilojoule. Izakhamuzi zithi lokhu impilo ejwayelekile, umzimba womuntu udinga i-1200 Kcal ngosuku. Kodwa-ke, futhi baxwayisa ukuthi lesi sibalo silinganisiwe. Ukuze unqume inani langempela lamakhalori lapho umuntu othile adinga khona usuku ngalunye, udinga ukucabangela uhlobo lomsebenzi wakhe nokuphila kwakhe. Ukuphakama umsebenzi wokuzivocavoca, ama-khalori amaningi umzimba awudinga. Ukuze uthole inombolo edingekayo yamakhilori owudinga, kufanele uxhumane nochwepheshe.
Enye iphuzu elibalulekile isimo sengqondo sengqondo. Uma uthatha ukudla, tshela umzimba wakho ukuthi uyayikhathalela, yondle. Indlela elula yokusebenzisa iyisici sengqondo esizovumela umzimba wakho ukuba uhambisane nomsebenzi "wokunene" - ukuguqula ukudla okubangelwa amandla, impilo kanye nomoya omuhle.
Nansi imenyu yokudla eseduze ukusuka ku-Malysheva
Ukudla kwasekuseni (cishe ngo-8 ekuseni). I-oatmeal porridge, ephekwe ngamanzi, i-yogurt (okungenamafutha).
Isidlo sasekuseni sesibili (cishe ngo-10 ekuseni). A pair of apula noma izithelo citrus.
Usuku lokudla (kunconyiwe ku-12). Ukudla okunamaprotheni - iqanda, inyama, inhlanzi, inkukhu.
Isinkwa (kusuka ku-16 kuya ku-17). A pair of apula noma izithelo citrus.
Kudla (hhayi amahora angama-19). Iladidi yemifino (gcwalisa kangcono ijusi likalamula, engeza usawoti kuncane, noma okungcono nakakhulu), iqanda elibilisiwe.
Ngaphambi kokulala ungaphuza ingilazi yama yogurt enamafutha.
Emini, udinga ukuphuza cishe ngamalitha amabili amanzi.
Ungadla nokudla okunye, okubaluleke kakhulu - uhambisane nohlaka olusungulwe lwenani lamakholori asetshenzisiwe.
Ukudla kuklanyelwe isikhathi sezinyanga ezimbili kuya kwezintathu. Ukunamathela kulokhu kudla, uzothola kancane kancane imiphumela oyifunayo, uthuthukise inhlalakahle yakho futhi uzuze isisindo esihle. Futhi umphumela uzohlala nawe isikhathi eside.
Futhi khumbula ukuthi indlela yokuphila esebenzayo idla amakholori amaningi kunokwakheka. Ngakho-ke, hlanganisa ukudla nokusebenza ngokomzimba. Ukuzivocavoca, i-aerobics, ukubhukuda - sebenzisa ama-kilojoule engeziwe bese ubeka ithoni ye-muscle, ezokwenza ukuphila kwakho kukhanye, futhi umzimba wakho uphelele futhi unempilo.
Kodwa zikhona izimo empilweni lapho kudingekile ngokuphuthumayo ukulahlekelwa amakhilogremu angaphezulu, kulokhu sikunikeza imenyu ethi "Ukudla okuveza" kusuka ku-Malysheva Elena.
Ukudla kuklanyelwe izinsuku ezingu-10: izinsuku ezingu-5 zokudla okunomsoco namaprotheni nezinsuku ezingu-5 zokudla okunomdlavuza we-carbohydrate.
Imenyu yosuku lokuqala (amaprotheni):
- 1 iqanda
- 1 inkukhu
- 2 amalitha amanzi
Ukuze uthole ukudla kwasekuseni, uphuze ingilazi 1 yamanzi bese udla iqanda elibilisiwe. Ungaphinde ushintshe ukudla kwasekuseni ngesamba esincane semvelo, ikhukhamba esisha kanye nesaladi eluhlaza.
Ngokuba lonke usuku - inkukhu.
Inkukhu ilungiswa kanje: ulethe amanzi emathunjini, uvumele ukuba ubilise imizuzu emihlanu, ukhiphe amanzi, ugeze inkukhu (ukwenza amanzi ahlanzeke), engeza inani elidingekile lamanzi bese upheka uze ulungele. Ngenxa yalokho, sizothola ama-600-800 amagremu enyama yenkukhu, esabelana ngayo usuku lonke.
Kubalulekile! Akukho usawoti.
Ngosuku oludinga ukuphuza mayelana namalitha amabili amanzi.
Imenyu ngosuku lwesibili (i-carbohydrate):
- 0.5 kg iklabishi
- 0.5 kg we-beet fresh
- 0.5 kg of izaqathe fresh
- 2 amalitha amanzi
Kusuka emifino silungiselela isaladi, kuthiwa yi-salad-shayela.
Imifino ifake kahle, hlanganisa, cindezela, engeza ithisipuni eyodwa yejamu lemon bese uphinde uxube. Akukho usawoti.
Sidla lesi saladi emini (izikhathi ezingu-7-8 ngosuku) kuze kube sekwephuzile ebusuku, okufika ngehora lesikhombisa, emva kwezinsuku eziyisikhombisa asidli. Futhi ungakhohlwa ngamanzi - 2 amalitha ngosuku.
Esikhathini esizayo, amaprotheni alandelayo nezinsuku ze-carbohydrate.
Lokhu kudla kulula, kodwa kuzokusiza ukulahla u-5 kg wesisindo esiningi ngokwezinsuku ezingu-10 kuphela.
Kodwa-ke, u-Elena Malysheva uxwayisa ukuthi lokhu kudla kuyaphambene nayo yonke imithetho nemigomo yokudla okunempilo nokuphilile. Lokhu kudliwa kuklanyelwe izinsuku ezingu-10, kulayishwa futhi kunciphise kakhulu, okungukuthi, kuncishiswe ngama-khalori. Ngaphandle kwalokho akufanele ukwenze indlela yokuphila ehlongozwayo yokudla. Ukuze asebenzise le ndlela yokudla, ukhuthaza ukunciphisa kakhulu futhi ezimweni ezimbi kakhulu.
Yiba enempilo futhi enhle!