Diet Kovalkova, Stage 1 (Muterere). Mirayiridzo inokosha uremu nzira vanachiremba Kovalkova

Munyori wacho chidobi Kovalkova kuti zvinobudirira kuderedza yokufutisa ndiyo nhasi vaiona rimwe inonyatsobudirira zvokudya. Nzira zvinosanganisira kwete chete rutapudzo yokufutisa, asiwo dzosera muviri kunoteverwa kuchinjirwa kune zvizere zvokudya uye utano hwakanaka. Izvi uremu nzira yakatanga naDr yezvokudya kubva Russia, ane zita riri Aleksey Kovalkov. Diets kuti Menu havaratidzi akashivirira mumazuva okutanga, vakapinda pamusoro gumi rinofarirwa kupfuura uremu enyika munyika.

Taura

Maererano yezvokudya, kubvisa mamwe kilos pasina mumuviri nesimba hazvitomboiti, saka varwere vose akataura kugwinya, basketball kana kunyange kufamba.

Inokosha pamusoro nzira iyi uremu - ndizvo imwevo chikafu yakaderera mune macalorie.

Bad makabhohaidhiretsi vane yakakwirira glycemic indekisi, ndokusaka pane mafuta deposits, saka anoti Aleksey Kovalkov. Diet Muterere iyo anobvisa chose kushandiswa "akaipa" makabhohaidhiretsi haasi chete kunetseka deposits izvi, asi normalizes kushanda zvomukati rose.

Nzira iyi hairevi chinhu chakakura zvemari mari, unogona kushandiswa nevanhu chero zera, kunze Chokwadi, vana. Kovalkova chidobi ichaongororwa chimwe chezvinhu mukurumbira uremu enyika, kwete chete nokuda kushanda kwayo, asi nekuda kwayo affordability.

Zvinofungidzirwa kuti zvikamu zvitatu zvokudya.

mamiriro

Kuderedza yokufutisa achibatsirwa ino uremu hurongwa zvinogoneka chete ndokunge murwere achaita maererano chipi uye zvose kodzero uye zvausingakwanisi kuti chaizvoizvo anogona kunzi zvakaoma zvakakwana. Saka, chii pfungwa zvokudya?

1. Chokutanga murwere ane utano. In pamberi chero chirwere kana chakasimba zvirwere nenzira iyi inofanira kusiyiwa kana kanenge kurishandisa pasi kuzviomesera pokudzora nyanzvi.
2. Gadzirira ose zvigadzirwa zvaunofanira kugadzirisa. Roasting panobviswa chose. Kubvumirwa kudya chete vakabika zvokudya uye steamed. Uyezve, zvokudya anobvumira Kovalkova zvakabikwa Quick uye stews pasina kuwedzera chero mafuta. By mafuta chinorehwa kwete chete mafuta, asiwo mayonnaise, uye zvimwe zvigadzirwa.
3. Kurambirwa nyore makabhohaidhiretsi. Ndivo mumwe zvinokonzera kufuta uye panowanikwa subcutaneous mafuta deposits. digestible makabhohaidhiretsi kwakadaro kuwanikwa confectionery zvigadzirwa, uyewo shuga uye zvigadzirwa chine nayo. Aleksey Kovalkov yezvokudya rinoti kufuta chinogona kukurirwa chete nokuenda mberi kudya mwoyo macalorie. Zvinonzi dzimwe nguva kubvumidzwa kushandisa shoma rima chokoreti.
4. Support mvura zvakanakanaka mumuviri. Panguva uremu murwere vanofanira kunwa zuva kanenge 2-2.5 litres mvura yakachena. Uyezve, mvura haigoni kushambidza pasi zvokudya, zvinofanira chete kushandiswa usina chawadya. Panguva iyoyo inofanira kuva mashoma munyu yaunodya. constraints kwakadaro vanobatsira kuvandudza muviri uye kutanga mashandiro rokuchenesa muviri kuti muchetura, muchetura uye nezvimwe zvinhu zvinokuvadza, mauri kurema anotanga kuenda nokukurumidza.
5. Kushandiswa dzinongoitika zvigadzirwa. Diet Dr. Kovalkova, mumwe Muterere hunoratidza kudya chete zvokudya avo vasina ndavhiyiwa kurovedza maindasitiri, zvachose unorambidza kudya chero zvomumagaba zvokudya. Mukuwedzera, havabvumirwi kushandisa: doro, aisvuta zvigadzirwa, semolina, chikanywa uye bhekari zvibereko hwakatsetseka mukuru-sosaiti, yakabwinyiswa mupunga, pasoda. Vegetables vanobvumirwa (kunze - nembatatisi, beets, makarotsi), michero, kunze mabhanana, bota uye zvakawanda.
6. Kuvapo mune zvokudya dheri zvigadzirwa. Uyu chinodiwa. The daily Kudya kunofanira kusanganisira kunwa yoghurt, kefir nezvimwe zvigadzirwa.
7. Replacement ipi neipi iri muriwo kwemafuta.
8. No nzara. nzira iyi uremu chichibatanidza fractional kudya, pasina kurambidzwa kudya pashure 18,00, chete kukamurwa ndiye "akaipa" makabhohaidhiretsi. Kunoitawo kuti zvokudya shanu pasina snacking pakati pavo. Kudya akadaro yakanaka vanhu vari zvakaoma kuderedza migove, uye dzimwe Mishonga kurambidzwa.
9. Separate chikafu. Uyezve, kuti simba inofanira hacho, unofanirawo kuremekedza nekupatsanurwa ezvinhu. nzira iyi inokurudzirwa kwete chokubatanidza yokudya makabhohaidhiretsi vane kwemafuta kana mapurotini. E. Forbidden chokubatanidza mazai uye nyama ine starchy zvokudya zvakadai mbatatisi, chingwa uye ruomba, uye zvichingodaro. D. In iyi, vanonzi "yakanaka" makabhohaidhiretsi pamwe mafuta anobvumirwa.
10. Daily muviri. Chinodiwa Kovalkova Chikumbiro mitoo vari uchirovedza muviri, saka kuti ganda iri akasungirirwa, izvo kazhinji usimbe panguva uremu, Inowedzera kupisa zvakanyanya mafuta muviri, kuvandudza utano uye kunopindirana utano. Kana varwere vanoomerwa tichiita vanokodzera here kana yokurovedza muviri, refu famba kana basketball suit panguva kutanga danho. Makirasi inoitwa usina chawadya, zvakanaka pashure zvokudya zvavo yaunodya Zvinokoshawo kutirambidza shoma nguva 2 maawa.

kudzidza

Diet Kovalkova, wongororo uye migumisiro zvinokurudzira, zvinoda kugadzirira. Saka, asati vanoita zvakananga uremu, varwere vanofanira kungwarira vanova nokusangana yose muzvikamu zvitatu wandei constraints. The regadziriro chokutambudzika kudya Kovalkova anotamba hapana kumboderera pane hurongwa pachayo kubvisa yokufutisa. Pamusana kwaari, muviri asingadi kunyura kuva mamiriro nehana, uye zvishoma nezvishoma anobvamburwa rinoshandiswa runodiwa zvokudya, asi ichi anotanga kuchenesa bowel. Ya kuyaruka kazhinji masvondo anenge 2-3.

Morning vanofanira kutanga girazi remvura inodziya, zvinokwanisika pamwe kuwedzera ndimu kuti muviri vakamuka uye ashandira nemudumbu.

mvumo zvigadzirwa

Panguva danho iri, Dr. Aleksey Kovalkov anokurudzira kudya bran, tichitangira 2-3 spoon. Geza pasi inogona unsweetened tii kana mvura yakachena.

Uyewo, akabvumira kushandiswa zvinotevera zvigadzirwa:

• yogati, yogati pamwe dzakasiyana siyana yokuvirisa uye munuhwi enhancers vari zvaisambobvumirwa kushandisa chero pavaipfuura zvokudya;
• skim mukaka uye koteji chizi;
• chizi pamwe pasi mafuta kugutsikana;
• howa;
• zvomugungwa;
• nzungu;
• mazai - Zvinokurudzirwa kudya chete mapuroteni kubva mondo anofanira kusiyiwa zvachose.

Pasinei chokwadi kuti izvi chete kudzidzisa, asi kunyange panguva iyi, unogona nyore kubvisa 4 makirogiramu yokufutisa.

Weight Loss Zvinhu

Izvi imhaka zvinhu zvinotevera:

• anotokonya metabolic pezvakaitwa mumuviri, iyo inoita kuti pamberi mvura iri kudya zvokudya, nomuapuri, bhuratifuru nezvimwe zvinogadzirwa;
• kuramba yakabwinyiswa mupunga, muffinit, chingwa, Pasta uye confectionery zvigadzirwa, mbatatisi. Kutsiva navo miriwo, michero, bota, bhinzi, uye tsanga dzine pasi glycemic indekisi;
• kushandisa okurambidzwa basa zvokudya mhuka mapuroteni;
• Kurambwa carbohydrate.

Danho 1

Diet Kovalkova, Stage 1 Muterere ndiyo pfupi kupfuura regadziriro uye vanenge 10 mazuva (inogona kuwedzerwa kusvika 14), zvinobatsira kubvisa 4-5 makirogiramu yokufutisa.

Sezvo regadziriro chokutambudzika, yakarumbidza kushandisa bran, mari iri zvakakodzera kuti zvishoma nezvishoma kuwedzera 100 magiramu. Uyezve, zvokudya zvinofanira ine:

• mapuroteni, kwete asingasviki 60 magiramu pazuva;
• mafuta, kwete kupfuura 30 d;
• vhitamini zvivako;
• L-carnitine.

Diet Kovalkova, Stage 1: Menu

Saka, tinofanira kuenda zvakananga Muterere:

1. Morning vanofanira kutanga jog kana kufamba, zvichiteverwa rokutanga kwemangwanani. Kudya zvinosanganisira: yogati kana kefir mu uwandu 1 mukombe, 1 spoon kubva nzungu uye spoon kuti bran.
2. Mushure 2 maawa, unogona kudya apuro, chichagamuchirwa vaitirei chisvusvuro wechipiri.
3. Zvekudya, Zvinokurudzirwa kudya ½ munhu bhuratifuru kana apuro zvakare, mbishi kana kubikwa chimiro.
4. Afternoon tii. Akafanana kuzodya, kunosanganisira kushandisa wemuapuro kana bhuratifuru.
5. Chisvusvuro. Panguva kwemanheru, unogona kudya Salad manyoro miriwo, kwakarungwa mafuta muriwo, omuorivhi nani, ndiko akabvumirwa kuwedzera yakaderera-mafuta chizi uye zvinonhuwirira.
6. Pakarepo asati warara anobvumirwa kudya mapuroteni mazai maviri, kana kunwa girazi skim mukaka.

Rinodzivirira Kudya Kovalkova 1 sezvamakaropafadzwa danho Muterere uye saka ane zvakakwana yokuwanda zvausingakwanisi, chero tudyo pakati kudya. kukamurwa uku imhaka yokuti muviri inoda nguva kunze vaironga kuunganazve kumisa zvakajairika muviri.

Chinangwa chikuru simba ichi - ndiyo kudzivirirwa uye nokukurira kusagadzikana okurambidzwa pakushandisa chikafu. Diet Kovalkova, wongororo uye mhinduro kuti kusapfuudza zvinotarisirwa dieters zhinji, zvechokwadi rakasiyana nemamwe.

zvabuda

Somugumisiro ino uremu mamiriro anogona kubviswa chete mumwedzi wokutanga 9 makirogiramu kufuta, zvose zvinoenderana kwokutanga gobvu muviri uye, chokwadi, zvaidiwa mirau yose zvokudya. Pakupera wokutanga Danho inogona kuwedzerwa yakaderera-mafuta nyama uye hove pamusoro zviripo.

Reviews

Nokuda hombe yakawanda inofambiswa, iyo inogona kuwanikwa nyore paIndaneti, kunoratidza dzinoverengeka mhedziso:

• zvinoshingaira uremu rinowanikwa chete kwokutanga matanho, pashure izvo uremu DZEMUNHU DZINODZORA;
• kuwana muviri nani mumuviri, ipapo ari kushingaira mutsimba deposits ose subcutaneous mafuta;
• Mazuva okutanga uye mavhiki pashure ratanga zvokudya zvizhinji chakaoma, chinja kwemanzwiro inogona kuchengetwa, pane kuneta uye kugumbuka.

Tips

Irwa zvose zvisina kuratidzwa kudya zvinenge zvataurwa hakusi zvakakodzera. Nokufamba kwenguva, muviri wavhomorwa, uye slimming manzwiro achinje nani. Diet Kovalkova, rimwe danho iri Muterere ine painogumira zhinji kudaro kunobatsira kubvisa kunaka tsika snacking paaitiza, uyewo mukutora chero matambudziko nazvo.