Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 7 m'masabata awiri.
Ma calorie apakati tsiku lililonse amakhala 520 Kcal 1 gawo ndi 750 Kcal 2 gawo.
Dr.Alexey Kovalkov amakhulupirira kuti nkhani yochepetsa thupi iyenera kuyankhidwa moyenera komanso moyenera, kuti isavulaze thanzi ndikupangitsa kuti muchepetse thupi kuti likhale losavuta, osasandutsa chakudyacho kukhala chintchito chachikulu.
Katswiri wazakudya ameneyu wapanga njira yake yochepetsera kunenepa, pomwe adataya kulemera kwambiri ndipo amathandizira kuchotsa mapaundi owonjezera kwa anthu ena omwe akufuna kusintha mawonekedwe awo. Mwa njirayi, wolembayo samangoganizira za kuchepa thupi kokha, komanso kuwongolera njira zamagetsi zomwe zimachitika mthupi, chifukwa chakuphwanya komwe, monga mukudziwira, kumatha kukhala ndi vuto lolemera kwambiri.
Zakudya za Kovalkov
Njira ya Kovalkov yochepetsera thupi imakhala ndi magawo angapo.
Gawo loyamba ndikukonzekera. Imakhala milungu 2-3. Malinga ndi ndemanga ya omwe achepetsa thupi, ndikuchepetsa kambiri, mutha kutaya makilogalamu 5-6 pakadali pano. Cholinga chachikulu cha gawo lokonzekera, monga a Kovalkov ananenera, ndikutengera thupi kuzinthu zatsopano zodyera komanso kuchepa kwa njala, komanso kuyeretsa m'mimba.
Gawo lalikulu limatsatira pambuyo pa kukonzekera. Iyenera kupitilizidwa kuyambira masiku 14 mpaka miyezi isanu ndi umodzi. Izi zimatengera kuchuluka kwa ma kilogalamu omwe muyenera kuonda. Gawo ili lipitilira mpaka mutakhala okondwa ndi chidziwitso chakuthupi (inde, yang'anani thanzi lanu). Inali nthawi imeneyi pomwe Kovalkov amalangiza kuti alumikizane zolimbitsa thupi. Koma musakhale achangu kwambiri. Ndikofunika kuti musaphunzitse mphamvu pakadali pano, sikutheka kuti abweretsa zotsatira ndi boma ili. Zowonjezera, pophunzitsa mwakhama, mumangolimbitsa thupi lanu. Tsopano masewera othamanga kwambiri ndimachita masewera olimbitsa thupi m'mawa kapena masewera olimbitsa thupi, omwe amakupatsani mwayi kuti minofu yanu ikhale yolimba, koma siyowonjezera thupi. Ndikwabwino kuwonjezera nthawi yoyenda. Ngati mutha kuyenda ola limodzi patsiku, ndizabwino. Gwiritsani ntchito zoyendera zochepa, mungachite bwino kusankha kuyenda. Monga Kovalkov amanenera, poyenda, mahomoni amapangidwa omwe amalimbikitsa kuwotcha mafuta ndikuthandizani kuti muchepetse thupi msanga.
Mutaonda, mutha kupitilira gawo lachitatu. Tsopano ndikofunikira kuphatikiza zotsatirazo. Kwenikweni, iyi siyiyinso siteji, koma moyo wotsatira zakudya. Mwanjira yabwino, boma lotere liyenera kutsatira moyo wonse kapena bola ngati n'kotheka. Ngati mungathe kuchita izi, ndiye kuti simudzakhalanso ndi vuto lolemera kwambiri.
pa gawo loyamba Ndikoyenera kuchotsa chakudya kuchokera ku zakudya, zomwe zimakhala ndi chiwerengero chachikulu cha glycemic, chomwe chimatikakamiza kuti tidye chakudya chochuluka, chomwe nthawi zambiri chimayambitsa kudzikundikira kwambiri. Makamaka, tsopano tikunena maswiti ndi mitanda, kaloti, uchi, mbatata, chimanga, beets. Timakaniranso mkate woyera, zipatso zokoma ndi zipatso zouma. Zonsezi ziyenera kuchotsedwa pa zakudya. Munthawi imeneyi, malinga ndi malamulo a Kovalkov, amaletsedwanso kudya nyama, nsomba, nsomba. Mwa njira, izi zimadabwitsa akatswiri azakudya ena omwe amati ndikupanga zakudya pazakudya izi. Oletsedwa tsopano ndi mbatata, pasitala ndi mpunga woyera. Mtundu uliwonse wa mowa ulinso choletsa. Zachidziwikire, muyenera kuiwala zamafuta, zakudya zokazinga. Zakudya zonse ziyenera kuphikidwa mofatsa (monga kuphika kapena kuphika).
pa chachiwiri, siteji yayikulu, cholinga chathu ndi kukhazikika, ndiko kuti, kugwirizanitsa zotsatira zomwe tapeza. Pazakudya, mutha kuwonjezera maapulo ndi zipatso zamphesa, masamba, chinangwa, mkaka wopanda mafuta ochepa, nsomba, nyama, nsomba zam'madzi, bowa, tchizi wopanda mafuta ochepa, mkate wa rye. Mutha kudyanso nyemba, mbewu, ndiwo zamasamba (koma musaiwale kuti sitidya kaloti ndi beets), masamba ndi zipatso (kupatula nthochi). Onetsetsani kuti mumamwa magalasi 10 amadzi patsiku. Zakudya zimaperekedwa pang'onopang'ono, chakudya 5 patsiku. Chakudya chomaliza chiyenera kuchitika kwa ola limodzi musanagone, koma bwino kwambiri kale.
Gawo lachitatu... Kwenikweni, muyenera kudya chimodzimodzi monga gawo lachiwiri, kupanga wathanzi ndi otsika mafuta zakudya maziko a zakudya. Koma tsopano inu mukhoza kuyambitsa mu zakudya pang'ono anaphika mbatata, zosiyanasiyana dzinthu, wakuda mkate, kale analetsa zipatso, masamba, zipatso. Zina zonse zimaloledwa pang'onopang'ono mwakufuna kwanu. Kumbukirani kuti zakudya zonse zopatsa mphamvu zama calorie zimadyedwa bwino mu theka loyamba la tsiku, kotero kuti madzulo mphamvu yolandira kuchokera kwa iwo ingagwiritsidwe ntchito ndi thupi. Tsopano muyenera kupita ku zakudya zoyenera. Kwa iwo omwe ali ndi dzino lokoma, wolembayo nthawi zina amalola kuti apangidwe ndi chokoleti chakuda. Ndikofunikiranso kuyang'anira kumwa mowa mopitirira muyeso, chifukwa, mwa zina, mitundu yake yambiri imakhala ndi zopatsa mphamvu zambiri. Mukakhala paphwando kapena chikondwerero china, perekani zokonda vinyo wofiira, makamaka wouma. Ponena za masewera olimbitsa thupi, tsopano, ngati mukufuna, mutha kulumikiza masewera olimbitsa thupi, popeza thupi limatha kale kupirira.
Kuti musavutike kulemba mndandanda wazakudya, tikukulimbikitsani kuti mudzidziwe nokha za zakudya zomwe mungapeze pazakudya zaku Kovalkov mgawo loyamba komanso lachiwiri.
Chakumwa: kapu ya yogurt ndi kuwonjezera kwa chinangwa kapena oatmeal.
chakudya: masamba saladi ndi mafuta pang'ono masamba.
chakudya: mazira awiri owiritsa.
zokhwasula-khwasula: Zipatso zololedwa kapena timadziti tatsopano kuchokera kwa iwo.
Chakumwa: 200 ml ya chotupitsa cha mkaka chomwe mwasankha (mwachitsanzo, kefir kapena mkaka wowotcha, kapena yogurt wachilengedwe), chinangwa china ndi chidutswa cha mkate wa rye.
chakudya: 150 g ya nsomba kapena nsomba limodzi ndi masamba ochepa ololedwa, mutha kudya 100-150 g wa kanyumba kochepa mafuta.
chakudya: mpaka 300 g wa saladi wa masamba. Mutha kudzaza ndi mafuta a masamba.
Kovalkov amalimbikitsa zokhwasula-khwasula ndi zipatso (makamaka maapulo, zipatso zamphesa). Ngati mukumva njala musanagone, idyani mapuloteni ochokera m'mazira awiri owiritsa.
Zotsutsana ndi zakudya za Kovalkov
Zakudya zimatha kukhala zowopsa ngati muli ndi matenda, makamaka okhalitsa. Chifukwa chake, ngati muli nacho chilichonse, onetsetsani kuti mwaonana ndi dokotala musanachepetse thupi, kuti musavulaze thanzi lanu.
Ubwino wazakudya za Kovalkov
1. Chakudya chopatsa thanzi malinga ndi dongosolo la Kovalkov chimayimitsa kagayidwe kake.
2. Komanso, thupi silikhala ndi nkhawa, chifukwa chake kuchepa thupi, m'malo mwake, kumatha kuchepa.
3. Zachidziwikire, kuphatikiza kwa njirayi ndikuti simuyenera kukumana ndi njala. Kupatula apo, mutha kudya chakudya mulingo uliwonse (inde, wololera).
4. Simusowa kulemera chakudya kapena kuwerengera zopatsa mphamvu mukakhala pansi.
5. Mwa njira, chifukwa cha maubwino awa, chakudya cha Dr. Kovalkov ndi chimodzi mwazakudya zabwino kwambiri khumi komanso zathanzi padziko lapansi.
6. Zakudyazi ndizofanana ndi kuphweka.
7. Simufunikanso kuyang'ana mankhwala aliwonse akunja kuti asinthe thupi lanu. Onse alipo.
8. Ndipo muli ndi mbale zosiyanasiyana. Zowonadi zomwe mungakonde, ngakhale gawo loyamba, mumadzipezabe nokha.
9. Thupi limadzaza ndi mavitamini okhala ndi zipatso ndi ndiwo zamasamba, zomwe ndizothandiza kwambiri. Ndipo kukana kwa pasitala ndi maswiti kuvomerezedwa moyamikira ndi mawonekedwe komanso thanzi.
Zoyipa za zakudya za Kovalkov
Masabata oyamba, kapena masiku, azakudya za Kovalkov atha kukhala ovuta, makamaka ngati mumakonda kudya zakudya zosiyanasiyana. Chifukwa chake, kusinthasintha kwamaganizidwe kumatha kuchitika, ndipo mwina mutha kuyesedwa kuti musiye. Chinthu chachikulu, monga kunena kuti kuchepa thupi kunanenedwa, ndiko kupitiriza. Ndipo posachedwa, powona zotsatira zake, zidzakhala zosavuta kwa inu, ndipo mudzakopeka ndi ndandanda yatsopano ndikusangalala ndi zomwe zikukuchitikirani.
Kubwereza zakudya za Kovalkov
Gawo lachitatu la zakudya, malinga ndi malingaliro a Alexei Kovalkov, muyenera kupanga moyo wanu. Katswiri wina wazakudya akulangiza kuti: ngati mwaphwanya malamulo oyambira ndikuchokapo, mutafika kuphwando losangalatsa, bwererani ku njira yoyambira gawo la masiku angapo, kenako simudzawopa mapaundi owonjezera .