Zakudya Malysheva

Zakudya za Malysheva ndi njira yabwino yochepetsera thupi, yomwe imakhala ndi zolemetsa zochepa m'thupi ndipo, mosiyana ndi zakudya zambiri za mono, zimathandizira kukhala ndi thanzi labwino, kukhathamiritsa kulemera komanso kukonza thupi lonse.

Pakalipano, n'zovuta kukumana ndi munthu yemwe sadziwa pulogalamu ya Health ndi mwini wake, Elena Vasilievna Malysheva. Katswiri wa zamoyo ndi maphunziro, dokotala wa sayansi ya zachipatala, wochiritsira ndi mphunzitsi, ndiye mlembi wa mabuku oposa makumi asanu a sayansi ndi wopanga dongosolo la kuchepetsa kulemera kwa wolemba, lomwe limalola osati kuchotsa mapaundi owonjezera, komanso kupewa chitukuko cha matenda oopsa, sitiroko, matenda a mtima. Mfundo ya njirayi imachokera pazakudya zochepa zama calorie (mpaka 1200 kcal / tsiku) komanso kuchita masewera olimbitsa thupi nthawi zonse.

Zakudya za Elena Malysheva zimalimbikitsa kuchepa kwapang'onopang'ono, osapitirira 0,5 kg patsiku, popeza kuchepa kwakukulu kwa thupi kumabweretsa kusowa kwa michere m'thupi, komwe kumayambitsa kuchepa kwa kagayidwe. Chotsatira chake, mmalo mwa chiwerengero chokondedwa pamiyeso, chizindikirocho, chabwino, sichisintha, poipa kwambiri, chimakhala chokwera kwambiri. Izi ndichifukwa choti thupi, pofuna kudziteteza, limayamba kusunga mafuta "mosungidwa", ngati "nthawi zovuta". Ndicho chifukwa chake ndondomeko ya kuwonda imafuna nthawi, kuleza mtima ndi khama.

Elena Vasilyevna anasonyeza zotsatira za njira yake kuonda kunyumba ndi chitsanzo chake. Nthawi yomweyo, mphamvu yayikulu ya njirayi imatsimikiziridwa ndi ndemanga zambiri ndi zithunzi za omwe akuonda omwe amaperekedwa pa intaneti.

Pakalipano, pamodzi ndi dongosolo la zakudya za Malysheva, zakudya zabwino kwambiri pakuchita bwino ndizodziwika kwambiri: buckwheat, kefir-nkhaka ndi dongosolo la zakudya za Dukan.

Malamulo ofunikira a Malysheva

Kutalika kwa njira ya Elena Vasilievna kumadalira kuchuluka kwa ma kilogalamu owonjezera. Ngati kuli kofunikira kuti muchepetse thupi pang'ono, mtsogoleriyo adapanga chakudya chochepa cha kalori cha Malysheva, chomwe chimakulolani kuti muchepetse 5 kg m'masiku 10. Komabe, ngati "owonjezera" kulemera kufika 25 makilogalamu, muyenera kudutsa lonse mkombero kuwonda, kwa miyezi 2-3.

Timaonda ndi Elena Malysheva molondola komanso kwaulere!

Ganizirani mfundo zazikuluzikulu za zakudya, zomwe sizingangowonjezera zotsatira zomwe mukufuna, komanso kuzikhazikitsa.

1. Pewani njala. Pankhani ya kuperewera kwa zakudya m'thupi, dongosolo lamanjenje lodziyimira pawokha limapanga zomwe zimatchedwa kuti zosungirako kuti zichepetse njira zonse zomwe zikuchitika, chifukwa chake, thupi limayamba kupanga zosungirako, ndikupanga "depot yamafuta" ngakhale kuchokera ku zakudya zopanda caloriki. zolowa. Chotsatira chake, kuwonda kumasiya, zomwe zimakayikira ubwino wa zoyesayesa zomwe zagwiritsidwa ntchito. Pofuna kupewa kuwoneka kwa "njala yopsinjika, ndikwabwino kupanga menyu m'njira yoti muwonetsetse kuti thupi limadya chakudya chokwanira m'magawo ang'onoang'ono (mpaka 200 mg) - maola atatu aliwonse kasanu patsiku. . Izi zimathandizira kuti pakhale chiwopsezo chachikulu cha metabolic pakuwotcha mafuta.
2. Werengani zopatsa mphamvu. Kutengera dongosolo la kuchepa kwa thupi la Malysheva, chidwi chapadera chiyenera kulipidwa pazabwino, kuchuluka komanso mphamvu zomwe zingapangidwe. Ziyenera kukhala zachilengedwe, zotsika-kalori, zopanda zotetezera ndi utoto, ndipo mbale ziyenera kukhala zochepa mchere, masamba ndi mafuta a nyama. Kuphatikiza apo, njirayi sikuphatikizanso kugwiritsa ntchito zinthu zophika buledi, shuga, zakumwa zoledzeretsa, zosakaniza zowuma. Kukhutitsa thupi komanso nthawi yomweyo kuonda, mulingo woyenera kwambiri wa ma kilocalories omwe amadyedwa tsiku lililonse kwa munthu wokhala ndi moyo wongokhala ndi 1200. mbale yomalizidwa yonse. Kuti muchite izi, ingogwiritsani ntchito chowerengera chapaintaneti, chomwe mutha kuwerengera zopatsa mphamvu zazakudya zatsiku ndi tsiku.
3. Tafunani chakudya bwinobwino. Kutsatira mfundo imeneyi sikungongowonjezera ntchito ya m'mimba, komanso kupewa kudya kwambiri. Izi ndichifukwa choti pogaya pang'onopang'ono zinthu, malovu ochulukirapo amapezeka m'kamwa, komwe kumaphatikizapo ma enzymes ambiri ofunikira kuti awononge zinthu ndikuthetsa njala. Ndicho chifukwa chake, chifukwa cha "kumeza" mbale mwamsanga, kumva kukhuta kumawonekera pokhapokha mutadya kwambiri, zomwe ziri zosavomerezeka, makamaka panthawi ya kuwonda. Malinga ndi malangizo a Dr. Malysheva, muyenera kutafuna chakudya osachepera 18 nthawi.
4. Chakumwa chochuluka. Webusaiti ya Elena Vasilievna inati: “Madzi ndi ofunika kwambiri kuposa chakudya. Ichi ndichifukwa chake lamulo lofunikira la njira yake ndikugwiritsa ntchito tsiku lililonse magalasi asanu ndi atatu kapena khumi amadzi oyeretsedwa, omwe amathandizira kwambiri pakuchepetsa thupi. Nthawi zambiri, munthu amalakwitsa kumva njala chifukwa cha ludzu, chifukwa chake, "chilakolako" chabodza chimayamba kulanda, zomwe zimayambitsa kulemera kosalamulirika. Pofuna kupewa kupezeka kwa zizindikiro "zabodza", tikulimbikitsidwa kumwa madzi mukadzuka - pamimba yopanda kanthu, mphindi 30 musanadye komanso maola 1,5 mutatha kudya. Kuphatikiza apo, ndikofunikira kumwa kapu imodzi ya tiyi wopanda zotsekemera masana (mwachitsanzo, maola 1,5 musanadye). Malinga ndi kafukufuku, chakumwachi chimathandiza kusintha kagayidwe kachakudya, kuyeretsa poizoni m'thupi, ndikuwongolera kuchuluka kwa shuga m'magazi, zomwe zimathandiza kuchepetsa njala.
5. Chepetsani kuchuluka kwa chakudya chofulumira kugayidwa m'zakudya, ndikwabwino kuwasintha ndi mbewu zonse, tirigu wathanzi.
6. Osapatula shuga, mchere, mafuta pa menyu. Posankha zinthu za lactic acid, tikulimbikitsidwa kugula zinthu zopanda mafuta.
7. Idyani mapuloteni (nyama yowonda, dzira yophika) iyenera kukhala ya nkhomaliro, chifukwa kuti kuyamwa kwawo, thupi limagwiritsa ntchito mphamvu zambiri kuposa kuwonongeka kwa mafuta ndi chakudya. Kuwonjezera mapuloteni kumathandiza kupewa kuwonongeka kwa minofu. Ndipo chifukwa chakuti ili ndi mphamvu yowotcha mafuta, Elena Vasilyevna adapanga njira yapadera yochepetsera thupi, yotchedwa "Malysheva's protein-carbohydrate diet."
8. Kuganiza bwino. Dokotala ndi wowonetsa TV, kuphatikiza, akutsimikiza kuti chinthu chamalingaliro chimakhala ndi gawo lalikulu pakuchepetsa thupi, chifukwa ndiye amene amakhazikitsa bwino thupi kuti lidye, kumva bwino, ndikuwotcha mafuta. Choncho, panthawi ya chakudya, m'pofunika kubwereza m'maganizo kuti: "Ndikudyetsa. Idyani kuti mukhale ndi thanzi labwino”
9. Konzani masiku osala kudya sabata iliyonse (mwachitsanzo, chakudya cha mavwende, mpunga). Kuchepa kwambiri kwa kalori wazakudya kwakanthawi kochepa kumapangitsa kuti kuwonda.

Potsatira mfundo zoyambirira za njira yochepetsera kulemera kwa Elena Malysheva yomwe ili pamwambapa, posachedwapa mudzawona zotsatira za khama lanu. Kale m'masabata awiri oyambirira, kuwonda kudzakhala 5-10 kg, koma m'tsogolomu, kuchepa kwa thupi kumachepa pang'ono.

Kuchita masewera olimbitsa thupi pafupipafupi (ma aerobics amadzi, kulimbitsa thupi, kuyenda mwachangu, kuthamanga) pakudya kumawonjezera mphamvu ya njirayo ndikufulumizitsa kuonda kangapo.

Ubwino ndi zoyipa

Zakudya za Malysheva, monga njira ina iliyonse yochepetsera kunenepa, zili ndi zabwino ndi zoyipa.

Ubwino wake waukulu ndikuchita bwino kwambiri, komwe kumatsimikiziridwa ndi malipoti ambiri a anthu omwe akuonda. Ubwino wachiwiri wosatsutsika wa zakudya ndi kupezeka kwa chakudya. Monga lamulo, pakuwonda molingana ndi dongosololi, kugula mankhwala okwera mtengo sikofunikira. Kuti muchepetse thupi, ndikwanira kuphatikiza zakudya zopatsa thanzi zopatsa thanzi zomwe zimalimbikitsidwa ndi gastroenterologist pazakudya za tsiku ndi tsiku.

Ndipo, mwinamwake, chofunika kwambiri cha njira imeneyi ndi chakuti zakudya za Dr. Malysheva zimatha kusintha kwambiri ntchito ya m'mimba.

Pochepetsa thupi, zosintha zotsatirazi zimachitika mthupi:

• kutsegula kwa metabolism;
• normalization wa njala;
• kukonza bwino;
• kulimbitsa tsitsi ndi misomali;
• kusintha kwa khungu;
• kufulumizitsa kuchotsa poizoni m'thupi.

Masiku ano, zakudya za Malysheva ndi njira yabwino kwambiri yopangira zakudya zosiyana. Komabe, mwa omwe akuonda, simungapeze zabwino zokha, komanso ndemanga zoipa. Choyipa chachikulu cha njirayi ndi nthawi yake.

Pulogalamu ya Elena Malysheva yochepetsera thupi idapangidwa kuti azitsatira kwambiri zakudya zopatsa thanzi kwa miyezi itatu, popeza kugwiritsa ntchito nthawi yayitali zakudya zopatsa mphamvu zochepa kumakupatsani mwayi wopeza zotsatira zokhazikika kuposa kutsatira masiku atatu, asanu ndi awiri kapena khumi. kufotokoza zakudya. Komabe, chifukwa cha menyu osasangalatsa, si aliyense amene angagwiritse ntchito njirayi kwa nthawi yayitali. Ichi ndichifukwa chake wowonetsa TV wapanga mitundu yosiyanasiyana ya zakudya zomwe zimasiyana nthawi ndi zakudya.

Zakudya zololedwa ndi zoletsedwa

Njira yochepetsera kulemera kwa Dr. Malysheva ndi pulogalamu ya zakudya zopatsa thanzi, zakudya zake za tsiku ndi tsiku zimakhala ndi zakudya zomwe zimakhala ndi index yotsika ya glycemic. Musanagwiritse ntchito dongosololi, ndikofunika kuphunzira mosamala mndandanda wa zosakaniza zololedwa ndi zoletsedwa.

Zinthu zogwiritsidwa ntchito popanda zoletsa:

• nkhaka;
• zobiriwira;
• kabichi (mitundu yonse);
• Tsabola wabelu;
• zukini;
• tomato;
• biringanya;
• karoti;
• kuluma;
• nyemba za chingwe;
• bowa;
• radish;
• nandolo zobiriwira (zatsopano)

Masamba amatha kudyedwa yophika, yophika kapena yaiwisi. Komabe, panthawi ya chithandizo chawo cha kutentha, kugwiritsa ntchito mafuta ndikoletsedwa.

Mndandanda wazinthu zomwe zimaloledwa kumwa pang'ono:

• nkhuku yowonda nyama (makamaka chakudya chamasana);
• nsomba zam'madzi (zosapitirira katatu pa sabata);
• mbatata (yophika);
• mkaka wopanda mafuta ochepa;
• mafuta a azitona (1 tsp patsiku);
• mbewu zokhwima za nyemba (nyemba, mphodza, nandolo);
• mbale zam'mbali ndi chimanga (200 g patsiku);
• zipatso (kupatula nthochi);
• zophika buledi zopangidwa kuchokera ku ufa wa wholemeal;
• mazira (3 ma PC pa sabata);
• mtedza;
• uchi (2 tsp patsiku).

Chofunikira pazakudya za Malysheva ndikugwiritsa ntchito malita 2 amadzi oyera patsiku.

Mndandanda wa zakudya zoletsedwa:

• batala;
• kirimu wowawasa mafuta (oposa 10%);
• mafuta;
• mayonesi;
• margarine;
• ketchup;
• sauces;
• tchizi chokhala ndi mafuta opitilira 30%;
• soseji ndi zinthu zosuta;
• khungu la mbalame;
• zopangira;
• zamzitini chakudya;
• nyama zonona;
• chiponde;
• kupanikizana, kupanikizana;
• shuga, mchere;
• mbewu za mpendadzuwa;
• zakumwa zoledzeretsa;
• maswiti, chokoleti, makeke;
• chofufumitsa;
• ayisi kirimu;
• soda;
• masamba ndi zipatso zomwe zili ndi index yayikulu ya glycemic (mphesa, mapichesi, vwende, nthochi);
• majusi a shopu.

Potsatira zakudya, zakudya zonse ziyenera kutenthedwa (mwachitsanzo, mu boiler iwiri, wophika pang'onopang'ono), kuphika mu uvuni kapena microwave, kapena kuphika pa hob.

Popanda nthawi yokonzekera zakudya zodyera, lero pali malonda okonzeka opangira kuwonda malinga ndi dongosolo la Dr. Malysheva.

Wogwiritsa ntchito intaneti aliyense amatha kuyang'ana patsamba lovomerezeka la wowonetsa TV kuti ndi ndalama zingati, ndikuyitanitsa. Monga lamulo, mu seti yotere muli mapaketi 4 amitundu yosiyanasiyana, momwe chakudya chokonzekera tsiku limodzi chimayikidwa. Kugwiritsa ntchito mankhwalawa otsika kalori kumakuthandizani kuti mukwaniritse kuwonda mwadongosolo.

Dongosolo la mphamvu

Zakudya za Malysheva kwa masiku 10 zimaphatikizapo kumwa madzi ambiri ndi zakudya zisanu pa tsiku m'magawo ang'onoang'ono pokhapokha pa ola limodzi:

• 8:00 - kadzutsa;
• 10:00 - kadzutsa kachiwiri;
• 12:00-13:00 - nkhomaliro;
• 16:00 - chakudya chamadzulo;
• 19:00 - chakudya chamadzulo (pasanathe maola atatu asanagone).

Kudya chakudya nthawi yomweyo kumathandizira kuti pakhale kusintha kwamankhwala, chifukwa chake, thupi limazolowera kudya kosalekeza ndipo silimakakamiza munthu kuti adye mtsogolo, ndikuyika "zosungira" pansi pakhungu.

Zakudya za masiku 10 Malysheva: menyu tsiku lililonse

Tsiku nambala 1

• kadzutsa - saladi ya karoti 80 g, phala la buckwheat 200 g, dzira lophika lolimba 1 pc;
• Chakudya cham'mawa chachiwiri - ma apricots owuma, prunes (3 pcs aliyense), kanyumba tchizi casserole 150 g, tiyi wa zitsamba, kirimu wowawasa 10% 1 tbsp;
• nkhomaliro - nyama ya ng'ombe 120 g, rosehip msuzi 150 ml, kolifulawa yophika 180 g;
• chotupitsa chamadzulo - peyala 1 pc;
• chakudya chamadzulo - apulo wophika 1 pc, masamba ophika (zukini, kabichi) - 200 g;
• usiku - kefir wopanda mafuta - 1 chikho.

Tsiku nambala 2

• kadzutsa - mkaka 0,5% - 1 galasi, zipatso zatsopano - 30 g, oatmeal - 200 g;
• kadzutsa chachiwiri - mkate ndi chinangwa - 3 pcs, saladi ya beetroot ndi prunes - 180 g;
• chakudya chamasana - nkhuku yophika nkhuku 70 g, pilaf ndi masamba 150 g, phwetekere 1 pc, mafuta a azitona 1 tsp;
• chotupitsa chamadzulo - yogurt yamafuta ochepa - 200 ml, apulo - 1 pc;
• chakudya chamadzulo - nyemba zobiriwira zophika 180 g, cod fillet 120 g;
• usiku - kefir 1% - 1 galasi.

Tsiku nambala 3

• kadzutsa - kaloti-apulo saladi 150 g, omelet steamed kuchokera yolk imodzi, mapuloteni awiri;
• kadzutsa chachiwiri - mphesa - 1 pc;
• chakudya chamasana - fillet yophika hake 100 g, stewed kabichi ndi kaloti 150 g;
• madzulo akamwe zoziziritsa kukhosi - yogurt - 150 ml, kanyumba tchizi 2% - 100 g;
• chakudya chamadzulo - kanyumba tchizi casserole ndi apricots zouma 150 g, kirimu wowawasa 10% - 1 tbsp;
• usiku - kefir 1% - 1 galasi.

Tsiku nambala 4

• kadzutsa - mkate wa rye - 2 ma PC, nandolo zobiriwira - 80 g, ng'ombe yophika 100 g;
• kadzutsa chachiwiri - apulo - 1 pc;
• nkhomaliro - nkhuku yophika - 120 g, msuzi wa masamba ndi nyemba zobiriwira - 200 g;
• madzulo akamwe zoziziritsa kukhosi - saladi kabichi, zitsamba, tomato - 150 g, 1 tsp. mafuta a azitona;
• chakudya chamadzulo - kabichi yophika, tsabola - 150 g, mtedza - 2 ma PC, mkate wa chinangwa - 1 pc;
• usiku - kefir 0% - 1 galasi.

Tsiku nambala 5

• kadzutsa - zipatso zouma 30 g, oatmeal ndi mkaka - 150 g;
• kadzutsa chachiwiri - zukini yophika ndi soufflé biringanya - 200 g;
• chakudya chamasana - masamba ophika - 180 g, fillet yophika - 100 g;
• chotupitsa chamadzulo - tchizi wopanda mafuta - 150 g;
• chakudya chamadzulo - shrimp yophika 120 g, phwetekere yophika - 1 pc;
• usiku - kefir 1% - 1 galasi;

Tsiku nambala 6

• kadzutsa - 30 g; kabichi wofiira - 150 g, dzira lophika - 1 pc;
• kadzutsa chachiwiri - sauerkraut - 100 g, mbatata yosenda - 150 g;
• chakudya chamasana - pilaf ndi masamba 200 g, mkate ndi chinangwa - 2 ma PC;
• madzulo akamwe zoziziritsa kukhosi - nandolo msuzi 150 g;
• chakudya chamadzulo - kanyumba tchizi 2% - 100 g;
• usiku - kefir wopanda mafuta - 1 chikho;

Tsiku nambala 7

• kadzutsa - kaloti zokazinga 50 g, masamba, phala la balere 200 g;
• kadzutsa chachiwiri - tchizi chamafuta ochepa 30 g, mkate wa rye 2;
• nkhomaliro - nkhuku yophika - 120 g, phala la buckwheat - 150 g, radish 50 g;
• madzulo akamwe zoziziritsa kukhosi - apulo - 1 pc.;
• chakudya chamadzulo - kanyumba tchizi 50 g, kolifulawa wophika - 200 g;
• usiku - kefir 0% - 1 galasi.

Tsiku nambala 8

• kadzutsa - oatmeal 200 g, walnuts - 2 ma PC, zoumba - 30 g;
• kadzutsa chachiwiri - 1 lalanje;
• nkhomaliro - ng'ombe yophika yophika - 70 g, karoti ndi saladi ya apulo - 150 g, mkate wa rye - 2 ma PC;
• chotupitsa chamadzulo - yogurt yamafuta ochepa - 125 g;
• chakudya chamadzulo - nyemba zobiriwira zophika 150 g, steamed hake fillet - 150 g;
• usiku - kefir 1% - 1 galasi.

Tsiku nambala 9

• kadzutsa - phala la dzungu - 200 g, dzira lophika - 1 pc, prunes - 5 ma PC;
• kadzutsa chachiwiri - peyala - 1 pc;
• chakudya chamasana - fillet yophika - 150 g, beetroot ndi mtedza saladi wothira ndi mandimu - 100 g;
• madzulo akamwe zoziziritsa kukhosi - kanyumba tchizi casserole - 150 g;
• chakudya chamadzulo - saladi ya anyezi, zitsamba, cranberries, tomato, tsabola wokoma - 100 g, mkate wa chinangwa - 2 ma PC., mphesa - 1 pc;
• usiku - kefir wopanda mafuta - 1 chikho.

Tsiku nambala 10

• kadzutsa - chimanga cha chimanga 200 g, zipatso zouma - 30 g, uchi - 1 tsp, apulo wophika - 1 pc;
• kadzutsa chachiwiri - ryazhenka - 150 ml, mkate wa rye - 2 ma PC;
• chakudya chamasana - ng'ombe yophika - 1 pc., mkate wa rye - 1 pc., borscht wamasamba - 200 g;
• madzulo akamwe zoziziritsa kukhosi - phwetekere madzi - 150 ml, apricots zouma, prunes (3 pcs aliyense);
• chakudya chamadzulo - nyemba zobiriwira zophika - 80 g, nsomba yophika 120 g;
• usiku - kefir 1% - 1 galasi.

Potsatira zakudya masana, ndikofunikira kumwa magalasi 10 amadzi. Madziwo amayeretsa thupi ku zinthu zovulaza ndikubwezeretsanso mchere wamadzi.

Kutsatira zakudya kudzakuthandizani kutaya makilogalamu 5 m'masiku 10, choncho zakudya za Malysheva zimathandizira kuchepetsa thupi pang'onopang'ono momwe mungathere.

Kuphatikiza pa zololedwa zomwe zatchulidwa pamwambapa, pa intaneti mungapeze maphikidwe a mbale zomwe zimatha kudyedwa pazakudya za Elena Vasilievna.

Pakusintha kwazakudya, ndikofunikira kuti musapitirire kuchuluka kwa zopatsa mphamvu patsiku (1200 kcal / tsiku). Apo ayi, chakudya cha masiku khumi sichingabweretse zotsatira zomwe mukufuna.

Malinga ndi nthawi, mndandanda wa zosakaniza zololedwa ndi zoletsedwa, dongosolo la kuchepa kwa kulemera kwa wolemba Elena Malysheva ndi la mitundu iyi:

• mapuloteni-carbohydrate, mapuloteni;
• mpunga
• wopanda mchere;
• galasi "mphamvu".

Tiyeni tione mwatsatanetsatane mbali zazikulu ndi dongosolo magetsi a aliyense wa iwo.

Zakudya zamapuloteni ndi mapuloteni

Malingana ndi Malysheva, ndondomekoyi yochepetsera thupi ndiyo yothandiza kwambiri komanso yotetezeka, chifukwa ili ndi zakudya zopatsa thanzi zomwe zimapereka chakudya cha tsiku ndi tsiku kwa thupi. Zotsatira zake, munthu samamva njala, chifukwa chake kutaya mapaundi owonjezera kumachitika mopanda ululu momwe mungathere.

Kulemera ndi zinthu zachilengedwe zamagulu a carbonyl ndi hydroxyl, zakudya zamapuloteni za Malysheva zimachokera ku kusintha kwa masiku a mapuloteni ndi chakudya cham'mimba (1-1, 5-2, 3-1), zomwe zimathandiza kuti mafuta aziwotcha mofulumira ndikutsika mpaka 6 kg mkati. 10 masiku.

Komabe, ngakhale kuti njirayo ndi yothandiza kwambiri, zakudya zotere zimakhala ndi zovuta kwambiri m'thupi, ndichifukwa chake wowonetsa TV amalimbikitsa kuti azigwiritse ntchito pokhapokha pakachitika ngozi.

Kutalika kwakukulu kwa zakudya zama protein-carbohydrate ndi masiku 10, komabe, kutengera kulemera kwa thupi, kumatha kuchepetsedwa mpaka masiku 5-7. Pa nthawi ya chikumbutso chake, ndikofunikira kusiya mchere, zokometsera, sauces, zonunkhira pazakudya.

Dongosolo lazakudya zama protein tsiku lililonse malinga ndi zakudya za Malysheva

• pamimba yopanda kanthu (mphindi 30 musanadye) - madzi ofunda - 1 chikho;
• kadzutsa - saladi ya masamba obiriwira ndi zitsamba 200g., dzira lophika - 1 pc;
• chakudya chamasana - nthunzi nsomba - 180 g, nkhaka - 1 pc;
• madzulo akamwe zoziziritsa kukhosi - kefir 0% - 1 galasi;
• chakudya chamadzulo - nkhuku fillet, steamed - 350 g;
• usiku - mkaka wophikidwa ndi mafuta ochepa - 150 g.

Patsiku lazakudya, muyenera kudziletsa kudya saladi ya Brush yokha. Chiwerengero cha madyedwe ake sayenera kupitirira 8 nthawi / tsiku.

Saladi "Burashi" yochokera kwa Elena Malysheva idapangidwa kuti iyeretse m'mimba ya poizoni ndi poizoni zomwe zidapezeka panthawi ya kunenepa kwambiri. The zikuchokera saladi zikuphatikizapo 0,5 makilogalamu atsopano beets, kaloti, kabichi. Zamasamba zosaphika ziyenera kupukutidwa, kudulidwa, kusakaniza, kenaka kufinyidwa bwino ndikuzipaka ndi mandimu.

Malinga ndi zomwe adotolo ananena, kusinthasintha kokhazikika kwa masiku a protein-carbohydrate kumathandizira kuonda komanso kupindula mwachangu kwa zomwe mukufuna.

Kuphatikiza pa kadyedwe kameneka kameneka, wowonetsa TV adapereka njira yochepetsera kulemera kwa wolemba wina yotchedwa protein diet kuchokera kwa Elena Malysheva. Chofunikira chake chimakhala pakukhudzika kwa thupi ndi zinthu zachilengedwe za nyama ndi masamba, zomwe, zikatengedwa mochulukira, zimathandizira pakuwotcha kwamafuta, zomwe ndizofunikira kwambiri pakuwonda mwachangu.

Mapuloteni zakudya Malysheva kwa masiku 5 amalola kuonda mpaka 5-6 makilogalamu.

Zakudya za mpunga

Njira yachiwiri yotchuka kwambiri yochepetsera kulemera kwa Elena Vasilievna imachokera ku ntchito ya tsiku ndi tsiku ya 150-300 g ya mpunga wophika wophika kwa masabata 1-2.

Posankha chinthu chachikulu chazakudya, ndikofunikira kuti muzikonda phala losapukutidwa ndi njere zazitali zopapatiza, momwe, poyerekeza ndi mitundu ina, kuchuluka kwa michere kumachuluka kangapo. Mwachitsanzo, mavitamini a gulu B, E, magnesium, phosphorous, mapuloteni, CHIKWANGWANI, kupatsidwa folic acid, selenium, nthaka, potaziyamu.

Zakudya za mpunga zochokera ku Elena Malysheva zimakupatsani mwayi wosinthira kagayidwe kachakudya m'thupi, m'mimba, kuchotsa zinyalala za chakudya, kumachepetsa mafuta m'thupi, kumapangitsa kuti magazi aziyenda bwino, khungu lizikhala bwino, kumawonjezera kukhazikika kwa minofu yamtima, ndikuletsa kudzimbidwa. Komabe, phindu la mankhwalawa ndi mphamvu ya njirayo mwachindunji zimadalira kukonzekera koyenera kwa phala.

Choyamba, mpunga uyenera kuviikidwa usiku wonse, pambuyo pa maola 5-9 tikulimbikitsidwa kuti muzimutsuka ndikutsanulira ndi madzi ofunda, mu chiŵerengero cha 1 gawo la phala kwa magalasi atatu amadzimadzi, ndikuyatsa moto. Poganizira maphikidwe a Malysheva, chimanga sichiyenera kuphikidwa mokwanira, chifukwa njira iyi yochepetsera thupi imachokera pakugwiritsa ntchito mbewu zolimba, zosapsa, zomwe zimakhala ndi mphamvu yoyeretsa thupi la munthu.

Malinga ndi dokotala wa sayansi ya zamankhwala ndi wowonetsa TV, nthawi yomweyo, atapeza zotsatira zake, kuti akhazikitse kulemera kwake, munthu ayenera kukonzekera kutsitsa mpunga kamodzi pa masiku 1, pomwe amadya maola 4 aliwonse kuyambira 2 mpaka 08.00 kwa 18.00 g yophika. phala, ndi intervals pakati chakudya kumwa madzi, wobiriwira tiyi 150 ml.

Poganizira kuti phala losapukutidwa limathandizira kuchotsa potaziyamu m'thupi, pakuchepetsa thupi, mchere uyenera kutengedwa kuti uthandizire kubweza kusowa kwa macro ndi ma microelements.

Taganizirani za "mpunga" wa sabata kuchokera kwa Dr. Malysheva.

Tsiku nambala 1

• kadzutsa - apulo - 1 chidutswa, gawo la mpunga wophika 100 g, wothira ndi mandimu;
• nkhomaliro - mpunga wophika 100 g, masamba msuzi 100 g, karoti, kabichi, apulo saladi 150 g, ndi kuwonjezera 1 tsp. mafuta a azitona;
• chakudya chamadzulo - nyemba zobiriwira 80g., mpunga wophika ndi zoumba 100g.

Tsiku nambala 2

• kadzutsa - lalanje - 1 pc, phala dzungu ndi mpunga - 200 g;
• chakudya chamasana - 100 g mpunga, masamba msuzi 250 g;
• chakudya chamadzulo - saladi ya kiwi, manyumwa, maswiti kapena chidutswa cha mavwende - 200 g, mpunga wophika 150 g.

Tsiku nambala 3

• kadzutsa - peyala - 1 pc., mpunga wophika 100 g, owazidwa ndi mandimu;
• chakudya chamasana - masamba puree msuzi 200 g, saladi tomato, tsabola wokoma ndi zitsamba 150 g, yophika mpunga 100 g;
• chakudya chamadzulo - avocado 20 g, kaloti wophika 40 g, mpunga wophika 100 g.

Tsiku nambala 4

• kadzutsa - mpunga wophika 100 g, kagawo ka chivwende 100 g;
• chakudya chamasana - peyala, apulo, quince saladi - 150 g, mpunga wophika 100 g, masamba msuzi 200 g;
• chakudya chamadzulo - zukini 70 g, mpunga wophika 100 g.

Tsiku nambala 5

• kadzutsa - mpunga wophika 100 g, mphesa - 1 pc;
• nkhomaliro - kabichi ndi karoti saladi 150 g, oatmeal 100 g, mpunga wophika 100 g;
• chakudya chamadzulo - kusakaniza letesi, radish, avocado, tsabola wokoma 150 g, mpunga wophika 100 g.

Tsiku nambala 6

• kadzutsa - apulo - 1 pc, mpunga wophika ndi madzi a mandimu 100 g;
• chakudya chamasana - 100 g mpunga, bowa puree supu 180 g, masamba, nkhaka - 1 pc;
• chakudya chamadzulo - saladi ya mtedza, mpunga wophika, anyezi wobiriwira, sipinachi, avocado - 200 g.

Tsiku nambala 7

• kadzutsa - mtedza - 2 ma PC, apricots zouma - ma PC 5, mpunga wophika 100 g;
• nkhomaliro - masamba msuzi 100 g, stewed kabichi 100 g, mpunga wophika 100 g, anyezi wobiriwira;
• chakudya chamadzulo - mpunga wophika ndi kuwonjezera kwa quince, apulo, peyala, madeti, ma apricots zouma, prunes - 150 g.

Zakudya za mpunga zochokera ku Malysheva zimakupatsani mwayi wotaya 3-6 kg pa sabata, 10 kg m'masiku 10, 12 kg m'masiku 14. Panthawi imodzimodziyo, mphamvu ya njirayo imadalira kukonzekera koyenera kwa phala ndi kuchuluka kwa chakudya chovomerezeka, chomwe chiyenera kuwonedwa ndi kulondola kwakukulu.

Kuwonjezera pa zomwe zili pamwambazi, zakudya za Malysheva kwa sabata zimalola kugwiritsa ntchito zakudya zotsatirazi: masamba, zitsamba, phala la mapira, zoumba, nandolo, nyemba, mphodza, walnuts, zipatso, kupatula nthochi.

Pofuna kupewa kubwezera ma kilogalamu otayika, kutuluka kwa zakudya za mpunga kuyenera kukhala pang'onopang'ono.

Patsiku lachinayi mutatha kudya zakudya zopatsa thanzi, zimaloledwa kuphatikizidwa muzakudya: kapu ya kefir wopanda mafuta, pasitala wa imvi 200 g, 2 zidutswa za mkate wopanda mafuta. Pachisanu ndi chiwiri - kuyambitsa zakudya zodziwika bwino, makamaka zolemera mu mapuloteni. Nthawi yomweyo, ndikofunikira kuchepetsa kugwiritsa ntchito zinthu zophika buledi, zakumwa zoledzeretsa ndikupatula zokometsera, zamafuta, zopatsa mphamvu kwambiri.

Zakudya zopatsa mphamvu

Kulembedwa ntchito zambiri, kusagwira ntchito nthaŵi zonse, maulendo obwerezabwereza a bizinezi, kupsinjika maganizo, kuchulukana kwa magalimoto m’misewu, kutopa kumachititsa kuti munthu asowe nthawi. Chotsatira chake, pambuyo pa tsiku logwira ntchito, palibe mphamvu ndi chikhumbo chotsalira kukonzekera chakudya chochepa cha calorie kuti chiwonda. Chifukwa cha kuthamanga kwa moyo, wowonetsa TV wapanga chakudya chapadera champhamvu. Dongosolo lazakudya ili, mosiyana ndi zosakaniza ndi ufa wowumitsidwa, ndi chakudya chozizira.

Ganizirani mwatsatanetsatane zomwe zili muzakudya.

Dongosolo lochepetsa kulemera kwa wolemba Elena Vasilievna limakupatsani mwayi wochotsa kulemera kopitilira muyeso moyenera mwaumoyo mopanda ululu momwe mungathere popanda kupsinjika kwa thupi.

Zakudya zokonzeka za Malysheva ndi mabokosi amitundu yambiri okhala ndi zakudya kwa masiku 28. Pa nthawi yomweyi, mbale iliyonse yochokera ku seti yathunthu imasindikizidwa mu chidebe cha pulasitiki ndipo ili ndi malangizo ogwiritsira ntchito.

Zakudya za Malysheva kwa mwezi umodzi zimaphatikizapo tsiku lililonse chakudya chachinayi (chakudya cham'mawa, chamasana, tiyi wamadzulo, chakudya chamadzulo) kuchokera pa seti. Kutengera ndi kukonza, zosakaniza zimangofunika kusungunuka musanagwiritse ntchito, kuthiridwa ndi madzi, kefir yamafuta ochepa kapena mkaka wopanda mafuta.

A gulu la mankhwala patsiku lili pafupifupi 800 kcal, pamene zakudya amaloledwa zikuphatikizapo: unsweetened wobiriwira tiyi, chivwende, lalanje, apulo, zitsamba, radishes, letesi, nkhaka, tomato mopanda malire zedi.

Pochepetsa thupi, tiyenera kukumbukira kuti, malinga ndi wowonetsa TV, mtengo wamadzi ndiwokwera kwambiri kuposa chakudya. Ndicho chifukwa chake nthawi zambiri njira ya wolemba wake imatchedwa kuti zakudya za Malysheva za magalasi 10, chifukwa kuchuluka kwa madzi oledzera patsiku (2,5 malita) pofuna kuchepetsa thupi ndi kofanana ndi makapu khumi okhala ndi 250 g.

Mabokosi a "zakudya" a Elena Vasilievna amaphatikizapo Turkey, nkhuku fillet, mpunga, oatmeal, mbatata, kaloti, anyezi, nsomba, mazira, mkaka, broccoli.

Zakudya zamphamvu za Malysheva kwa mwezi umodzi zimakupatsani mwayi wotaya mpaka 15 kg wolemera kwambiri.

Pakalipano, kugula zakudya zokonzedwa kale sikovuta. Kuti muchite izi, sankhani gawo loyenera pamasamba a dzina lomwelo, ndiyeno perekani. Nthawi yomweyo, mtengo wa zida izi nthawi zambiri umalungamitsa ndalamazo.

Komanso, patsamba la adotolo, pali buku lopangira, lomwe ndi chida chofunikira kwambiri pokonzekera bwino menyu yatsiku ndi tsiku kuti muchepetse thupi. Kuphatikiza apo, aliyense atha kulembetsa kuti achite nawo ntchito ya wolemba Elena Malysheva - "Kusiya kuchuluka." Monga lamulo, anthu omwe adutsa mpikisano woyenerera muwonetsero wa TV, moyang'aniridwa ndi akatswiri odziwa bwino ntchito, amayamba njira yoyenera yochepetsera thupi.

Chifukwa chake, kuti musakhale ndi mwayi wopeza fake, ndi bwino kugula zinthu za Malysheva patsamba lovomerezeka la adotolo, pomwe ziphaso zamtundu wazinthu zimayikidwa pazida.

Zakudya zopanda mchere

Lamulo lalikulu la kuchepa kwa thupi ndi maganizo olondola a mchere, chifukwa ndizomwe zimathandiza kuti madzi asungidwe m'thupi, zomwe zimapangitsa kuti thupi likhale lolemera kwambiri.

Pakadali pano, Elena Malysheva wapanga zakudya zopanda mchere kuti muchepetse thupi. Imapatula izi ufa mu mawonekedwe ake koyera ku zakudya tsiku ndi tsiku, komanso mankhwala opangidwa ndi pickling (mchere tomato, nkhaka, hering'i) ndi tchizi, soseji, zamzitini chakudya, amene ali sodium kolorayidi zambiri. M'malo mwa chinthu choyera cha crystalline, wowonetsa TV amalimbikitsa kugwiritsa ntchito msuzi wa soya, zitsamba. Ndizosowa kwambiri kuti salting ya mbale zomwe zakonzedwa kale zimaloledwa, pomwe ndizoletsedwa kuziyika mchere panthawi yophika.

Zitsanzo zakudya menyu:

• kadzutsa - yogurt yachilengedwe yamafuta ochepa - 1 chikho, oatmeal wopanda mchere - 200 g;
• chakudya chamasana - nsomba kapena nkhuku fillet - 150 g, dzira yophika - 1 pc;
• chakudya chamadzulo - saladi yamasamba - 200 g, kefir wopanda mafuta - 1 galasi;
• zokhwasula-khwasula - apulo, manyumwa, tangerines, zosaposa 1 chidutswa panthawi.

Kuti mukhalebe ndi zotsatira zomwe zapezeka, zakudya za Malysheva ziyenera kumalizidwa bwino.

Potuluka mu njira yopanda mchere, wowonetsa TV amalimbikitsa kuyambitsa zakudya zoletsedwa m'zakudya pang'onopang'ono, pomwe ndikofunikira kuti musapitirire kuchuluka kwa ma kilocalories omwe amadyedwa patsiku. Mutha kuwerengera chizindikirochi pogwiritsa ntchito chowerengera chapaintaneti chomwe chimaperekedwa pa intaneti.

Zakudya Malysheva ndi shuga

Anthu ambiri amene amadwala matenda a shuga amakhala onenepa kwambiri. Popeza kuti matendawa amaphatikizapo kutsata zakudya zapadera nthawi zonse, zingakhale zovuta kwambiri kutaya mapaundi owonjezera nokha.

Imodzi mwa mapulogalamu othandiza kwambiri ochepetsa kulemera kwa shuga ndi njira ya Dr. Malysheva. Dongosolo lazakudya ili, chifukwa cha kusankha kwazinthu zokhala ndi index yotsika ya glycemic, kumakupatsani mwayi kuti musamangochotsa mapaundi owonjezera, komanso kuchepetsa kwambiri katundu wa kapamba, komanso kukhazikika bwino kwa shuga wamagazi.

Chofunikira cha zakudya za Malysheva ndikutsata mfundo zosavuta.

1. Kupatula kwathunthu pazakudya zatsiku ndi tsiku za confectionery, shuga, zakumwa zotsekemera, mkaka wothira mafuta, zinthu zomwe zatha.
2. Kuti mukhale ndi shuga wambiri m'magazi, tikulimbikitsidwa kuti muwonjezere kumwa kwa zitsamba zatsopano ndi zipatso zosatsekemera. Kuphatikiza apo, muzakudya zatsiku ndi tsiku za odwala matenda ashuga, ndikofunikira kuphatikiza saladi zamasamba zatsopano zokonzekera nokha.
3. Zakudya ziyenera kutengedwa pafupipafupi. Komabe, mukamagwiritsa ntchito zakudya zololedwa, ndikofunikira kuganizira kuchuluka kwa ma carbohydrate. Kuti muchite izi, gwiritsani ntchito chizindikiro chapadera, chotchedwa "bread unit" (XE). Coefficient iyi ndi yofanana ndi 12 g yamafuta.

Zakudya za Malysheva zamtundu wa 2 shuga zimaphatikizapo kugwiritsa ntchito matebulo omwe amawonetsa index ya glycemic yazakudya zosiyanasiyana. Chifukwa cha kupezeka kwa malipoti awa mu pharmacy, ndizotheka, pogwiritsa ntchito chowerengera, kuwerengera kuchuluka kwa ma carbohydrate a mbale yomalizidwa.

Gulu lagululi

1. Ma carbs otsika. Gululi limaphatikizapo chimanga chomwe chimapangidwa kuchokera ku chimanga. Kugwiritsa ntchito zinthu zotere kumathandizira kuti pang'onopang'ono mulingo wa insulin m'magazi uchuluke.
2. Ma carbs othamanga. Chokoleti chakuda ndi chimodzi mwazinthu zodziwika bwino zamtunduwu. Ma carbohydrate othamanga atha kugwiritsidwa ntchito ngati mukufuna kuwonjezereka mwachangu kwa insulin m'magazi.

Zakudya za Malysheva za matenda a shuga a 2 zimakulolani kudya zipatso zatsopano kapena sangweji yaing'ono ngati "chotupitsa".

Kutsitsa masiku malinga ndi Malysheva

Chifukwa cha kufulumira kwa moyo, nthawi zambiri zimakhala zovuta kutsatira ndondomeko ya zakudya zomwe Elena Malysheva anakonza. Ndicho chifukwa chake masiku osala kudya angakhale njira yabwino kwambiri yochepetsera thupi, yomwe imapangidwira kuyeretsa thupi la poizoni ndi kuchotsa madzi ochulukirapo m'thupi, zomwe zimathandizira kuchepetsa thupi.

Pakadali pano, kwa masiku osala kudya, Elena Vasilievna adapanga zakudya zitatu zosiyanasiyana. Tiyeni tione mwatsatanetsatane kapangidwe ka zakudya ndi mawonekedwe a ntchito iliyonse ya iwo.

Zakudya za masiku osala kudya

1. Mapuloteni. Kutalika kochepa kwa njirayi ndi masiku 5, kuchuluka kwake ndi miyezi itatu. Maziko a zakudya zoterezi ndi zakudya zomwe zimakhala ndi mapuloteni ambiri. Mphamvu imene thupi limagwiritsa ntchito pokonza zakudya zomanga thupi n’zosafanana ndi kuchuluka kwa ma kilocalories amene amabwera ndi chakudya. Pachifukwa ichi, pali kutentha kwakukulu kwa mafuta a thupi. Kutsatira mosamalitsa zakudya izi kumatsimikizira kuchepa kwa thupi tsiku lililonse pafupifupi 3-600 g. Magwero akuluakulu a mapuloteni ndi kanyumba tchizi, nyama ya nkhuku, nsomba zophika nsomba, mazira, mtedza, nyemba, nandolo, buckwheat.
2. Masamba. Chakudyachi chimachokera pakudya, masana, zakudya zomwe zili ndi fiber yambiri. Izi zikuphatikizapo: kaloti, beets, kabichi, udzu winawake. Zakudya zotere zimakuthandizani kuti muchepetse mpaka 1 kg patsiku. Kuphatikiza apo, masiku osala kudya masamba okhazikika amathandizira kubwezeretsa microflora yolondola m'matumbo akulu.
3. Mphesa, imatha kuchepetsa njala, komanso kuchotsa madzi ochulukirapo m'thupi. Nthawi yomweyo, kuchepa thupi tsiku lililonse sikudutsa 0,8 kg. Kutsitsa tsiku pa manyumwa, chifukwa cha kulephera kwa chiwindi, kumatsutsana ndi anthu omwe mwadongosolo amatenga ma statins. Apo ayi, zingayambitse kuwonongeka kwa chikhalidwe cha kutaya thupi.

Kusala kudya nthawi zonse kumakupatsani mwayi wochepetsera thupi ndikuwongolera njira za metabolic m'thupi. Chifukwa chake, zakudya izi zimawonetsedwa kuti zigwiritsidwe ntchito pafupifupi munthu aliyense.

Basic malamulo masiku kusala kudya

1. Kutsata nthawi yofanana pakati pa chakudya (maola 2-3).
2. M'kati mwa kutentha kwa mankhwala, ndizoletsedwa kuwonjezera mchere ndi mafuta.
3. Kudya pafupipafupi komanso kwapang'onopang'ono mu magawo 100-gram (mpaka 9 nthawi / tsiku).
4. Kuti mupeze zotsatira zokhalitsa, masewera a tsiku ndi tsiku akuwonetsedwa. Panthawi imodzimodziyo, chifukwa cha zovuta za thupi, ma lymphatic ndi circulatory system amatsegulidwa, ndipo chifukwa chake, kuyaka kwakukulu kwa minofu ya adipose.
5. Kupatula zakudya zam'chitini, zokometsera, zonunkhira, khofi, komanso zophika ndi zophika mkate kuchokera muzakudya.
6. Kuchuluka kwa madzi oledzera, kuwonjezera pa tiyi ndi madzi, kuyenera kukhala osachepera 2 malita. mu tsiku.
7. Mukamagwiritsa ntchito mkaka wothira, ndikofunikira kuyang'anira zomwe zili ndi mafuta, zomwe siziyenera kupitilira 2%.

Kutsatira malangizowa kumakupatsani mwayi wotaya mapaundi owonjezera posachedwa, komanso kusintha thupi lonse.

Kumaliza

Chifukwa chake, njira yochepetsera kunenepa ya wolemba yomwe idapangidwa ndi dokotala wa sayansi ya zamankhwala komanso woyang'anira pulogalamu ya Zaumoyo safuna kuti thupi ligwiritse ntchito mphamvu zambiri kuti liwotche mafuta, zomwe ndizofunikira kwambiri kuti munthu akhale wathanzi komanso kukhala ndi moyo wabwino. amene akuonda.

Pochepetsa kunenepa kwambiri, muyenera kusiya mafuta, zokometsera, zakudya zotsekemera ndi pickles, komanso kuwongolera kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa patsiku (mpaka 1200 kcal / tsiku).

Ndi njira iti ya Elena Vasilyevna yopereka zokonda zimadalira momwe thupi limakhalira, kuchuluka kwa mapaundi owonjezera komanso nthawi yofunikira yochepetsera thupi.

Mwachitsanzo, zakudya za Malysheva kwa masiku atatu zingathandize "kuchotsa" 3-1 kg. Ngati mukufuna kusiya 2-8 kg, muyenera kugwiritsa ntchito njira yopanda mchere, ya mpunga, yokonzedwa kwa milungu iwiri. Ngati kunenepa kwambiri kupitirira 10 kg, chakudya cha carbohydrate-protein kapena mapuloteni kuchokera kwa Elena Malysheva, kuyambira masiku 10 mpaka 10, chingathandize kuthetsa vutoli.

Chipulumutso chenicheni kwa anthu amalonda omwe ali ndi ntchito yambiri idzakhala chakudya chokonzekera cha Malysheva m'mabokosi, chomwe chimakulolani kuti muchepetse thupi kunyumba ndi kuntchito, osafuna nthawi yochuluka ndi ndalama zogwirira ntchito kuti mukonzekere zakudya.

Mosasamala kanthu za kusankha njira yochepetsera thupi, mphamvu ndi zotsatira za dongosololi mwachindunji zimadalira kutsata malamulo ofunikira komanso kuchuluka kwa khama lomwe likugwiritsidwa ntchito.

Magwero a