Mitambo uye Kururama, Weight Loss
Zvokudya zvakakurumbira zveElena Malysheva pamba: menus, kuongorora
Anenge munhu wese anoziva mutauriri weTV anonzi Elena Malyshev. Uye izvi hazvishamisi, nokuti haasi kungotungamirira chirongwa chekuziva nezvehupenyu hwehutano, asiwo unyanzvi hwakanaka mumunda wevanorwara. Chaizvoizvo, Malysheva akakunda mukurumbira akadaro nekuda kwezvokudya zvaakagadzira. Zvinhu zvavo zvakasiyana uye zvinokosha ndezvokuti zvakakosha zvekushandisa pamba.
Muto ane maitiro akawanda anoratidza kuti anogona kushandiswa pasina kutya. Sarudza icho chakakunakira iwe, uye utange kurwisana kudarika zvakakwana ikozvino.
Basic (classical) diet
Iyi nzira inofungidzirwa sekuruki kana kuti yakakosha, nokuti ndiye ndiye aiva wekutanga mu "Hurongwa" purogiramu, apo Malysheva akatanga kutanga kudzidzisa vavanonzwika pamusoro pezvokudya zvinovaka muviri, izvo zvinogona kuonekwa kumba pasina rubatsiro rwevanyori. Iyi nzira yekurasikirwa yakagadziriswa zvakare muzvirongwa zvakawanda. Zvose zvokudya zveElena Malysheva pamba zvinoshanda, kunyange zvazvo vane kusiyana kukuru. Izvi zvinovakirwa pamutemo uyu: mishonga yose ine mapuroteni inofanira kudyiwa chete nemiriwo, pasinei nemakrohydrates. Funga nezvekujekesa kudya kwakakwana.
Menyu yezuva: chikafu chekudya
Breakfast breakfast | Rimwe girasi remusiki wenyama, mazai maviri akabikwa. | Zvakanakisisa kugadzirira juisi kubva kumuchero kana maapuro. |
Kudya | Saladi, nyama. | Nyama inofanira kuva yakaderera-mafuta, yakakodzera, somuenzaniso, nyama yenzombe, chicken, yakakonda pork, turkey. Saladhi yakagadzirirwa kubva kune mimwe miriwo. |
Afternoon snack | Chibereko chine zvishoma zvishoma zvehuga. | Perfectly suitable green apple. |
Kudya | Macaroni nesipinashi. | Zvokudya zvakagadzirirwa hazvifaniri kudarika 200 gm inorema. Iwe unogona kuwedzera zvishoma zve soy sauce uye chikamu chehove ipi zvayo. |
Sezvaunogona kuona, nzira iyi yakanaka kwazvo, zvose zvakabatanidzwa muzvokudya zvakagadzirirwa kwazvo.
Zvisinei, pane imwe pfungwa, mupepeti haafungi kuti sarudzo iyi ine kudya, inokurudzira kunamatira kuzvinhu zvakadai muupenyu hwake hwose.
Chigumisiro chinova pachena kune vhiki yechipiri, mushure memwedzi wekudya kwakadaro kuchabva kubva pa6 kusvika ku8 kg yehuwandu hwekurema. Kana iwe uchiramba uchidya muhurumende imwe chete uye kupfuura, uremu huchagadzikana, uye masendimiti anovengwa haangadzoki kwauri.
Tsanangura kudya
Elena Malysheva pachake haadi chaizvo kudya, anogara asingapfuuri kwevhiki. Asi kune zvimwe zvaanoramba achikurudzira, apo iwe unoda kukanda zviro zviviri kana zvitatu kilogiramu pamberi pechiitiko chinokosha munguva pfupi.
Zvokudya zveAltima Malysheva pamba zvakasiyana nekuti zvakagadzirirwa kudya zvokudya zvine mavitamini ose nekutsvakurudza zvinhu, zvine zvinyorwa zvezuva nezuva zve caloric. Izvi zvakasiyanawo mune kuti kudya kwacho hakusi kwakakosha zvakasiyana-siyana, uyezve, zuva rega rega kushungurudzika mupfungwa kunodiwa kuti uwane chinangwa chaunoda. Zvokudya zvakajeka zveAlena Malysheva pamhinduro dzepamba zvinoshamisa. Vaya vakazviongorora ivo pachavo vakazadzisa chigumisiro ichigutsikana, asi kunzwa kunogara kwe nzara uye kudzidzisa kunotyisa kwevhiki kunotadzisa muviri.
Sample menu yezuva
Breakfast breakfast | 100 gramu e-fat-free cottage cheese isina shuga uye ukamu hwakasviba, 200 gramu yemimwe miriwo yakasvibirira, zvingwa zviviri, green tea. |
Kudya | Muto wegorosi ane chidimbu chechichena chicken nyama. 100 gm ya buckwheat kana pearl yebhari. |
Afternoon snack | Girazi rejikiji kana maapuro maviri. |
Kudya | Dzokorora kudya kwemangwanani, panzvimbo yemiriwo unogona kudya nyama yakabikwa kana yakabikwa. |
Kana manheru manzwiro ekuzara ane nzara, unogona kuideredza negirazi yegour-free yogurt. Kupfuura vhiki yekutevera kudya kwakadaro hakugone.
Kudya kwakakurumbira
Pasinei nezvikafu zvakawanda zveElena Malysheva pamba, iyi ndiyo nzira inonyanya kuzivikanwa, inotaurwa nezvayo apo inokurukura nzira yekurasikirwa kune muteresi weTV. Ichi chikafu chakagadzirirwa kwemazuva gumi nemana, kusimbisa uye chigumisiro chakanaka chinogona kuwedzera nguva kusvikira mwedzi umwe.
Kudya kwakakurumbira kwaAlma Malysheva pamba: menyu kwevhiki (kufungidzira)
Breakfast breakfast | Oat inopisa nemukaka kana chero zvimwe zviyo, unogona kushandura iyi ndiro ne buckwheat. |
Kudya | Ndizvo zvakafanana nezvekudya chamangwanani. |
Afternoon snack | Mumwe apuro kana peari. |
Kudya | Nyama yakasvibirira mumhando ye cutlets, saga kana kuti yakabikwa, saradhi yemuriwo. |
Elena Malysheva anonyorawo kuti nguva yeiyo nzira inoenderana nehutatu hwekutanga. Inorema kupfuura 90 kg inokurudzirwa kuchengeta nzira ye mwedzi 1, kubva pa70 kusvika ku90 kg - masvondo 2-3, pasi pe70 kg - 1 vhiki.
Zvokudya zveAltima Malysheva pamba kwemazuva manomwe
Iyi nzira inoshanda sezvakaitwa kare. Zvisinei, zvinopesana kune avo vanotambura nezvirwere zvepachiviri chemuviri, pamwe chete nevakadzi vane pamuviri uye vanokanganisa. Pamwe pamwe nekudya kunofanira kutora uturu hwevhithamini. Kana zvinhu zvose zvaitika, vhiki yeyo nzira inosimbisa kuora kwehotera ye 7-8 kg.
Inosvika zuva nezuva ration
Breakfast breakfast | Chidimbu chezvokudya zvakasvibirira nechesi. |
Kudya | 100 gm yakabikwa kana kuti yakabikwa chicken fillet, saladi yemakuchere nemidhi. |
Afternoon snack | Peaches maviri kana mapeari, apuro. |
Kudya | Vegetable saladi. Kefir. |
Sezvaunogona kuona, kudya kwakanyanya zvikuru, asi iwe unogona kuwana mvura mune zvese. Zvinokurudzirwa kushandiswa zvakare nenzira iyi isati yapfuura kupfuura mumwedzi.
Zvokudya 5 kusvika ku5
Ichi chikafu chinotora vhiki shanu chaiyo, panguva ino inobvumirwa kudya mishonga yakakisi-mukaka nemafuta ane 5% uye mishonga yakasvibirira. Izvi zvinogumira muganhu. Izvo zvose izvi zvinogona kuva panguva ipi zvayo uye mune chero upi zvake. Sezvo pane zvimwe zvikafu, pane izvi unoda kunwa mairi maviri emvura pazuva.
Chigumisiro chemuitiro uyu chiri kudengenyeka: panguva ino, zvichienderana nehutatu hwekutanga, unogona kukanda 8 kusvika ku 14 kg yehuwandu hwekurema.
Diet protein
Iyi nzira inosanganisira kudya kwezuva rimwe nerimwe ma 300 gramu eprotein. Iyi nzira inopesana nevanhu vane zvirwere zvepfungwa. Ichi chikafu chine nzara, hazvisi nyore kuzvichengetedza, asi chigumisiro chichava chinoshamisa. Kwevhiki iwe unogona kukanda kusvika 8 kg. Nekutsanya kubuda kubva pane kudya kunoda kuti uende zvishoma nezvishoma, kuwedzera zvokudya zvinowanzoitika mumenyu zvishoma nezvishoma. Hazvikurudzirwi kutevera nzira iyi kwemazuva manomwe.
Breakfast breakfast | Green tea kana kofi. |
Zvokudya zvekudya zvepiri | Yakabikwa mazai, rimwe chibereko. |
Kudya | 200 gramu yenyama yenyama, saladi yemiriwo mutsva, orange. |
Afternoon snack | Chikamu chiduku chechizi, peari imwe kana apuro. |
Kudya | Girazi ye yogurt. |
Zvimwe zvinobatsira mazano kubva kuna Elena Malysheva
- Nhamba yemakoriori pazuva haafaniri kudarika chimiro che 1200 kcal. Ndicho chiyero ichi chinoita kuti unzwe wakanaka, apo uchibvisa kuwedzera kwekurema.
- Zvokudya zveAltima Malysheva pamba nehuga nechirwere cheshuga nezvimwe zvirwere zvakafanana zvinofanira kutungamirirwa neyanyanzvi.
- Nekushanda kwakasimba kwemuviri, chero kudya kunozopa mhinduro inoshanda. Hazvisiko kuti uzvipire maawa akawanda ekurovedza muviri muimba, zvakakwana kufamba netsoka pakufambisa kwemaira maviri kana matatu makiromita pazuva.
- Maererano nemupepeti, kudya kwakaderera kunobatsira zvikuru mumuviri pane kukurumidza. Saka muviri hauneta, uye chigumisiro chacho chakasimbiswa.
- Nzira yemararamiro inobatsira inobvisa kubvisa uremu hwakawandisa nokukurumidza. Kana iwe ukacherechedza zuva rega rega, rega tsika dzinokuvadza nemafuta, zvokudya zveupfu, muviri uchava nyore nyore kutakura kudya uye kurwisa kuwedzera kwakakura.
Zvose zvekudya zvinotsanangurwa pamusoro apa zvakasimbiswa nesayenzi uye zvinowanzoedzwa muitiro. Sarudza nzira iyo inoratidzika yakakodzera iwe, saka iwe uchatora uremu pasina kutambudzwa kusingadikanwi kusvika pachidiro chaunoda.
Chero mamiriro ezvinhu, usati watanga kurasikirwa, uchitaura nezvokudya kwaMalysheva, unofanira kubvunza chiremba wako. Ndinokudai iwe utano.
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