Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 10.
Ma calorie apakati tsiku ndi tsiku ndi 1200 Kcal.
Zachidziwikire kuti mwamvapo mobwerezabwereza za njira yochepetsera thupi kuchokera kwawayilesi yotchuka pa TV komanso wazakudya Elena Malysheva. Kuphatikiza apo, ngati mungafufuze pa intaneti, mutha kupeza zakudya zambiri zomwe amati ndi zomwe adapanga. Nthawi zambiri, ochita zachinyengo amalonjeza kuti amugulira zozizwitsa zake kuti achepetse kulemera kwake. Timalangiza mwamphamvu kuti tisakhulupirire zokopa zoterezi. Dziwani bwino malamulo oyambira a Elena Malysheva, operekedwa munkhaniyi. Kutsata chakudya chotere, pokhala ndi thupi lolemera kwambiri, mutha kutaya makilogalamu 5 masiku khumi.
Zofunikira pazakudya za Elena Malysheva
Pokhala munthu wapafupi ndi mankhwala, Malysheva samalimbikitsa kuchepetsa zakudya zomwe zimakhala zochepa, zomwe zimakulolani kuti mukhale ndi moyo. Sakulangizanso kusiya zakudya, zomwe zimapangidwira kuti zipatse thupi zinthu ndi zinthu zofunika kuti zigwire bwino ntchito.
Monga momwe wolemba izi adanenera moyenera, njala kapena kuchepa kwakukulu kwa chakudya chomwe chimalowa mthupi kumatha kukhala koyenera musanachite opareshoni. Nthawi zina, machitidwe oterewa ali ndi mwayi woti ungayambitse kuchepa kwamafuta komanso kupezeka kwamavuto akulu pachiwindi ndi ziwalo zina zofunika.
Elena Malysheva amalimbikitsa kudya kasanu patsiku, ndikuthandizira gawo lodziwika bwino lodziwika bwino. Koma, zowonadi, pankhaniyi, ndikofunikira kwambiri kuwunika kuchuluka kwa chakudya chomwe mumamwa. Kuchuluka kwa chakudya sikuyenera kupitilira zomwe zingakwane mugalasi limodzi. Izi zimakuthandizani kuti musadye mopitilira muyeso ndipo pang'onopang'ono muchepetse m'mimba. Kupatula apo, nthawi zambiri timadya moyenera chifukwa chomwe m'mimba mwasokonekera. Ndipo vutoli likuyenera kuthetsedwa.
Mu galasi limodzi lokhazikika, chakudya chimayikidwa, kuchuluka kwake komwe kuli pafupifupi 200 g. Monga momwe mlembi wa dongosolo lochepetsera kunenepa amanenera, ndi kuchuluka kwazinthu zomwe zimakwanira kuti mumve bwino komanso momasuka pafupifupi maola atatu. Kuti machulukidwe abwere mwachangu (izi ndizoona makamaka kumayambiriro kwa zakudya komanso kwa omwe sanazolowere kudya magawo ang'onoang'ono), Elena Malysheva amalimbikitsa kudya chotupitsa ndi apulo yaying'ono kapena kumwa kapu yamadzi 3. - Mphindi 10 musanadye kuti mudzaze m'mimba mwachangu ndikuchepetsa mwayi wodya kwambiri.
Komanso, wolemba zakudya amalangiza kukumbukira malamulo atatu ofunikira omwe angakuthandizeni kuti muchepetse thupi popanda kuwononga thanzi lanu. Zidzakhala zothandiza kwa anthu omwe ali pazakudya zina zambiri, ndikungochepetsa kuchepa kwawo.
Choyamba, timadziti tachilengedwe tonse ndi timadziti tatsopano titha kuchepetsedwa ndi madzi. Kupusitsa kosavuta kumeneku kumachepetsa shuga mwa iwo. Komanso chosangalatsa ndichakuti timadziti ta lalanje ndiye tomwe timakhala ndi kalori kwambiri pakati pa anzawo. Kumbukirani izi.
Chachiwiri, ngati mumakonda mbatata yosenda, yesani kupanga broccoli kapena kolifulawa m'malo mwa mbatata. Zomwe zimapindulitsa ndizochepa, ndipo zomwe zili ndi kalori zimachepa kwambiri. Ndipo mbale yotere ndiyosavuta kugaya.
Ndipo Elena Malysheva akuwonetsa kuti ambiri omwe amawonda amasankha kusiya shuga ndikulowetsa m'malo mwa shuga. Choyambirira komanso chofunikira kwambiri ndi chakuti mankhwalawa ali ndi contraindication ndipo amatha kuyambitsa matenda angapo oopsa. Osasokoneza nazo.
Mwinamwake mwazindikira kuti nthawi zina kuchepa thupi sikuyenda mwachangu momwe mungafunire. Izi zitha kuchitika, malinga ndi Malysheva, makamaka, chifukwa chakuti njira zambiri zamagulu zovuta zimachitikira minofu yathu pakuchepetsa thupi. Chifukwa cha zomwe, kuchepa thupi, chifukwa chake, kumatha kuchepa. Pofuna kupewa izi, wolemba dongosololi amalimbikitsa mwamphamvu kuti musanyalanyaze zolimbitsa thupi komanso masewera olimbitsa thupi tsiku lililonse. Ngati simungathe kuchita nawo masewera, a Elena Malysheva amalangiza kuti musiye mayendedwe apamtunda ndi chikepe, muziyenda kwambiri ndikusuntha ambiri.
Tsopano ife akumupempha kuganizira ya zofunika mankhwala kuti mlembi zakudya. Chifukwa chake, ngati mwaganiza zochepetsera thupi pogwiritsa ntchito dongosolo lopangidwa ndi Elena Malysheva, muyenera kupanga mabwenzi ndi zinthu monga nyama yowonda, nkhuku, nsomba ndi nsomba, mazira, mbewu zonse ndi muesli wopanda zotsekemera, masamba, zitsamba, zipatso ndi mafuta ochepa. mkaka ndi mkaka komanso bowa.
Timakana zakudya zamafuta, zakudya zamchere, maswiti okhala ndi ma calorie ambiri (omwe, ambiri, amakhala pafupifupi pafupifupi zakudya zonse). Ngati mukumva kuti mwatsala pang'ono kusiya, Malysheva amalangiza kuti musagwiririre thupi, koma kuti mudye zidutswa zingapo za chokoleti chamdima kapena ayisikilimu pang'ono. Kufulumizitsa njira yochepetsera thupi, wolemba njirayi amalimbikitsa kukhala pa chakudya tsiku limodzi, mapuloteni tsiku limodzi, kusinthasintha wina ndi mnzake. Ngati njira yochepetsera thupi siyabwino kwa inu, mutha kusiya masiku ophatikizana.
Tikukulimbikitsani kuti mudzidziwe bwino pazosankha zam'njira ziwiri zomwe zingachepetse thupi malinga ndi zakudya za Malysheva.
Chifukwa chake, ngati mumamatira ku boma lomwe limasinthanitsa masiku a protein ndi carbohydrate, menyu ayenera kukhala onga awa. Tsiku loyamba: kadzutsa - dzira limodzi lophika (ndizotheka kukhala ndi gawo laling'ono la saladi); nkhomaliro - chidutswa cha nyama yopanda mafuta kapena nsomba; chakudya chimodzimodzi ndi nkhomaliro; zokhwasula-khwasula - magawo ang'onoang'ono azakudya zomwe zili pamwambapa.
Patsiku la zopatsa mphamvu, idyani saladi yotchedwa Brush nthawi zonse. Amakhala ndi beets, kaloti ndi kabichi. Fukani ndi madzi a mandimu kuti mukhale osangalatsa. Koma musakhale mchere! Malysheva amalangiza kusiya kumwa mchere panthawi yocheperako.
Ngati mungaganize zosagawika masikuwo kuti akhale chakudya chama protein ndi mapuloteni, zosankha zake zitha kukhala izi.
Chakudya cham'mawa:
- 200 g wa buckwheat yophika, dzira lophika, karoti wouma pang'ono, 1 apulo yaying'ono;
- phala mu kuchuluka kwa 200 g wokonzeka, kapu ya mkaka;
- omelet ndi mkaka wa mazira awiri (makamaka kuchotsa yolk imodzi), saladi wa maapulo ndi kaloti.
Chakudya:
- semolina kanyumba tchizi casserole;
- saladi wa beets ndi prunes, mutha kukhala ndi mikate ingapo ya rye;
- apulo lalikulu.
Chakudya:
- pilaf ndi masamba ndi nkhuku;
- nyama yophika ndi kolifulawa (mutha kuyiphika);
- masamba msuzi, fillet nkhuku ndi nyemba zophika.
Akamwe zoziziritsa kukhosi:
- 100 g kanyumba kochepa mafuta ndi yogurt pang'ono;
- stewed kabichi ndi kaloti;
- apulo yaying'ono ndi 30 g wa walnuts.
Chakudya:
- Zovala za nsomba (zophika kapena zophika) ndi nyemba;
- kanyumba kanyumba kochepa mafuta;
- casserole yopangidwa ndi kanyumba tchizi, kaloti ndi mazira oyera.
Ndikofunika kuti chakudya chisadafike 18-19 pm (kapena maola atatu asanagone). Ngati mukumva njala musanagone, imwani kapu ya kefir yotsika mafuta. Ponena za madzi ena onse, zowonadi, muyenera kumwa madzi opanda mpweya, tiyi wazitsamba wopanda shuga amalimbikitsidwanso. Koma ndi bwino kupewa khofi. Ngati mukuwopa kupitilira muyeso wama calories, poyamba werengani kuchuluka kwa mayunitsi omwe amadya. Ndikofunika kuti asapitirire 3 patsiku.
Monga mukuwonera, kuchuluka kwa malingaliro ndi kusiyanasiyana sikochepa. Ndipo, mukuwona, boma lotereli limafanana ndi zakudya zopanda malire, koma chakudya choyenera, choyenera. Menyu imatha kusintha momwe mumakondera, kukumbukira malamulo oyambira.
Zotsutsana ndi zakudya za Elena Malysheva
Popeza ichi, sichakudya, koma chakudya choyenera, chopatsa thanzi, ndiye kuti, sichimatsutsana, ngati sichinganene zakupezeka kwa matenda aliwonse omwe amafunikira zakudya zapadera.
Ubwino wa zakudya za Malysheva
Zina mwazabwino za kuchepa thupi, mosakayikira, kusowa kwa njala yayikulu zitha kudziwika. Zakudya zamagawo sizingakupangitseni kukhala ndi njala. Menyu ndiyosiyanasiyana. Simuyenera kuchita, kuyankhula pang'ono, kudziluma kaloti masiku 10. Chakudyacho ndichabwino komanso chopatsa thanzi, makamaka zikafika masiku ophatikizika. Ngati simupitiliza kudya kwa nthawi yayitali kuposa momwe adanenera, sizokayikitsa kuti thupi lizimva njala chifukwa cha michere.
Zoyipa za zakudya za Elena Malysheva
Ponena za zovuta zakuchepetsa malinga ndi njira ya Elena Malysheva, zitha kudziwika kuti kuonda sikukuchitikabe liwiro la mphezi, zomwe nthawi zambiri zimakhala cholinga cha ma dieters. Koma ngati uku ndikuchotsanso ndi funso.
Zachidziwikire, monga zakudya zina zilizonse, zimafunikira mphamvu, chifukwa pambuyo pake, si zakudya zonse zomwe zingadyedwe.
Komanso sikuti aliyense amakwanitsa kutsatira mfundo yopanda thanzi. Mwachitsanzo, ngati munthu agwira ntchito ndandanda yokhwima, pomwe pamakhala chakudya chamasana chimodzi ndipo palibe njira yopita. Zidzakhala zovuta kuti iye akhale ndi chotupitsa.
Kubwezeretsanso zakudya za Malysheva
Ndizotheka kuwonjezera zakudyazi, ngati simunakwaniritse zomwe mukufuna, pongowonjezera pang'ono kuchuluka kwa zopatsa mphamvu zomwe mwadya, mwina, mukuyambitsa kupumula. Ngati mukufuna kuchita maphunziro omwewo kachiwiri, ndibwino kuti mupume kaye kwa mwezi umodzi.