Ukudla ukuze ulahlekelwe isisindo Alexey Kovalkov

Ukudla Kovalkova kunembile kakhulu, mhlawumbe, ukushayela hhayi ukudla, kodwa uhlelo lokudla okunomsoco. Kodwa-ke, okuvame ukubizwa ngokuthi ukudla, futhi lokhu kungakhathaliseki ukuthi lolu hlelo lubonisa imithetho eyisisekelo kanye nesisekelo sokudla okunomsoco ekuziphatheni kwendlela yokuphila enempilo. Ukudla kokulahlekelwa kwesisindo u-Alexei Kovalkov - ukukhishwa ekudleni kwezinhlobo ezilula ze-carbohydrate, okuvame ukuphela kwezizathu zokwamukela amapounds engeziwe. Yingakho ushukela ubanjwe ngokuphelele. Uma ulandela iKovalkov yokudla kuzodingeka ukhohlwe ngamaswidi, ujamu, amakhukhi, i-ayisikhilimu ne-candy. Ama-carbohydrate aqukethe iziphuzo eziningi: i-soda, zonke izinhlobo ze-compotes nezithelo zezithelo.

I-carbohydrate eningi elula kumazambane wethu ozithandayo, imikhiqizo yobhakabhaka, ilayisi, ummbila. Uma ufuna ukunciphisa isisindo, konke lokhu akufanele nje kugwenywe kufaka phakathi kokudla kwakho, kodwa ngokuvamile kususwe kwimenyu yakho, futhi isikhathi eside. Kodwa uma ngenxa yezizathu ezithile awukwazi ukwenza lokhu, kungcono ukuthi ushintshe le mikhiqizo unemiphumela encane engozi. Isinkwa se-cereal sizoba yindlela ehle kakhulu yokudla isinkwa esimhlophe, futhi irayisi elimhlophe lingathathwa esikhundleni sosundu.

Kumele ngithi, kanye "nama-carbohydrates amabi", kukhona, futhi ukukhuluma, "okuhle". Ngokusho kweKovalkov yokudla, ama-carbohydrates "okuhle" ayatholakala ezinhlameni: ubhontshisi, lentile, ubhontshisi. Le mikhiqizo imithombo emangalisayo ye-"right" izinhlobo ze-carbohydrate nezintambo zemvelo, okungukuthi, i-fiber, okuyinto, ngendlela, equkethwe isinkwa, kodwa kuphela ukugaya okweqile.

Ukudla kokuncipha Kovalkov kukhuthaza ukudla okuhlukene. Lokhu kusho ukuthi kufanele uthathe amafutha, ama-carbohydrate, kanti-ke, amaprotheni ahlukane. Inyama, isibonelo, kufanele idliwe ngesikhathi esisodwa, ihlose - ihluke ngokuphelele. Kudingeka uzame ukudla imifino eminingi, isibonelo, iklabishi evamile. Iklabishi, njengoba eyaziwa, inomfutho wemvelo, inomusa omuhle kakhulu, futhi-ke, kusetshenziswa kakhulu. Futhi ingahlanganiswa ngokuphepha nakanjani noma yikuphi amaprotheni. Amafutha kanye nokusetshenziswa kwawo kufanele kunciphise, kungcono ukuqala ukupheka umbhangqwana, futhi ukhohlwe ngokuthosiwe.

Uma ulandela le mithetho elula, uzothola isisindo kalula, futhi ngale ndlela umthwalo emzimbeni, kuhlanganise ne-pancreas, uzonciphisa. Ungathenga i-multivarquet eyokuvumela ukuba upheke izitsha okumnandi futhi ungasebenzisi amafutha. I-multivariate iyicima yonke imikhiqizo ngomusi wayo, okwenza kube nomshukela wemvelo onenambitheka emangalisayo. Ungakhohlwa ukuthi noma yikuphi ukudla kufanele kuhlolwe isikhathi eside futhi ngokucophelela, futhi kuvunyelwe ukudla ukudla ngezicucu ezinkulu ngokujwayelekile ngabantu abadla ukudla.

Ukunambitha nalokhu kudla akuphikiswanga, ngaphezu kwalokho, kuyadingeka ukuthi ube nesidla, kodwa kuphela ngezithelo ezithuthukisa amathumbu emathunjini kanye nokwanelisa umuzwa wendlala. Futhi kuzo akukho okuqukethwe okungaphezulu kwekhalori.

Udinga ukuzama ukuphuza uketshezi oluningi, kungcono kunamanzi ahlanzekile, kodwa utshwala kungcono okwesikhashana ukukhohlwa nhlobo. Kuyaziwa ukuthi utshwala kubangela imiphumela emibi ehlukahlukene, kodwa futhi kuphazamisa kabi ukusebenza kwe-pancreas. Misa ngisho nezinsuku eziyisikhombisa, zenzele ubhiya, lapho kunamakholori amaningi, futhi uzobona ukuthi isisindo sakho sehlile. Kodwa uma unomkhosi, futhi ukuyeka utshwala kunzima kakhulu, kungcono ukhethe iwayini elikhanyayo iwayini. Ukuze isisindo sithinteke, njengoba besho, phambi kwamehlo, futhi ubuthi bebuhlungu kangcono, udinga ukuphuza okuningi, kufika ku-3 amalitha, amanzi amnandi, amasha. Futhi noma kunjalo, ungavumeli ukuthi unomuzwa wokulamba. Uma kukhona-uphuze indebe yamanzi bese udla isinkwa.

Ngokuqondene nemisebenzi yomzimba, zivele zidingekile, futhi akunandaba ukuthi udla noma cha. Futhi akudingeki uziphephe ngokuzigibela epaki emvula nasemakhazeni! Futhi kungani ungathengi i-treadmill evamile engabizi futhi ungenzi ikhaya eligijima phambi kwe-TV? Awusekeli kuphela umzimba wakho ngendlela enhle, kodwa futhi uvumele imisipha ibe njalo ithoni, futhi ungakwazi ukuqeda kalula amakholori amaningi.

Ukudla Kovalkov: isiteji "Ukulungiselela".

Lesi sigaba siphelile, cishe, amasonto amathathu, futhi ekupheleni kwezinsuku eziyisikhombisa zokugcina ngeke uthole ama-kilogram angu-5 obuningi besisindo. Ngesikhathi esifanayo, udinga ukukhipha ezinye izinhlobo zemikhiqizo kwimenyu.

1. Konke okumnandi: i-soda, ama-juice ane-sugar added, i-ayisikhilimu, uju, ushokoledi namaswidi.
2. Lezo zinkampani eziye zathola ukucubungula ezimbonini, kufaka phakathi irayisi elicwengekile.
3. Ummbila.
4. Amazambane.
5. Utshwala.

Ukunakwa kufanele kushintshwe ekudleni okulandelayo:

1. Imikhiqizo ye-cereal iyashesha.
2. Ubhontshisi.
3. Amalenti.
4. Izithelo, imifino.
5. Amanzi ahlanzekile amasha, okudingayo ukuphuza izibuko.

Ukudla Kovalkov: isiteji "Okokuqala".

Imenyu yalesi sinyathelo kufanele ibe into enjengale:

1. Ukudla kwasekuseni. Ekuseni ungadla i-yogurt engenamafutha, amagremu angama-200, ama-bran namantongomane (angaphezu kwesigamu).
2. Bhalisela i-Breakfast yesibili. Ngemuva kwamahora ambalwa emva kokudla kwasekuseni, sidla i-apula.
3. Ukudla. Ntambama silungisa isaladi lekhukhamba ngamatamatisi, i-pepper bell, anyanisi, ushizi noshiva. Ukugcwalisa lesi saladi kulandela amafutha omnqumo.
4. Dinner. Kusihlwa sidla amaprotheni ambalwa kusuka kumaqanda abilisiwe.

Usuku lonke udinga ukuphuza ingilazi yetiyi 3 (eluhlaza) bese udla ama-apula ambalwa (eluhlaza).

Ukudla Kovalkov: isiteji "sesibili".

Lesi sigaba kuhilela ukuhlanza amathumbu nokubuyisela i-microflora. Esimweni esingenalutho nsuku zonke udinga ukuphuza amanzi, okukhuthaza ukukhiqizwa kohlobo oluthile lwe-hormone olufakazela ekubhujisweni koqweqwe olunamafutha.

Ekudleni okwamanje kuhlanganisa:

1. Imikhiqizo yobisi (amafutha aphansi).
2. Izithelo. Imifino.
3. Inhlanzi. Inyoni.

Esigabeni "sesibili", imenyu kufanele ibe cishe okulandelayo:

1. Sinokudla kwasekuseni nge-yogurt enamafutha aphansi ngesamba samagremu angamakhulu amabili, amagatsha namantongomane.
2. Sinesidlo sasemini nemifino, inkukhu, inhlanzi noma ama-cottage shizi aphansi.
3. Isidlo esinesaladi semifino, esoliswe ngebhotela. Ngaphambi kokulala, sidla amaqanda amaqanda amabili abilisiwe.

Phakathi nosuku, sidla amagremu ama-700 esithelo.

Ukudla Kovalkov: isigaba "The Third".

Esigabeni "sesithathu", ukudla kuhloswe ukuhlanganisa umphumela, ongaphumelela ngempumelelo, nje kuphela ukungahambi emithethweni yokudla okunomsoco. Kusuka kwimenyu yethu asikhipha ushukela, ufulawa, amazambane, irayisi ehlutshiwe. Kuvinjelwe ukusebenzisa izinhlobo eziyinkimbinkimbi zama-carbohydrate emva kuka-6 ntambama bese uzixuba ngamafutha.

Ingqikithi yamafutha adliwe akufanele abe ngaphezu kuka-60 g.

Lapho isigaba sesibili sokudla kwe-Kovalkov sesiphelile, uzobe usuthole kakade ukuthi usufinyelele isisindo esifisa. Isigaba "sesithathu" sizohlanganisa umphumela, futhi ngeke kudingeke ukhathazeke ngokuthi inani eliphumayo lizobuyela endaweni yawo.

Ukudla u-Alexei Kovalkov kudinga ukunamathela isikhathi eside, ngaphandle kokulahlekelwa isimo sengqondo sokuthola umphumela omuhle kakhulu.