Gaskiyar magana, babu wani tsarin da aka kafa a fili don wannan abincin - Elena Vasilievna yana ba da cikakken shawarwari game da abun da ke ciki. Abinci yana dogara ne akan ka'idodin cin abinci lafiya. Babban mulkinsa ita ce ƙiwar yunwa. Elena V. ya ce azumi yana halatta ne kawai a lokuta na gaggawa (misali, tare da nuna damuwa da wasu cututtuka, kafin ko bayan tiyata). Idan mutum ba shi da irin wadannan matsalolin, to, kin hana abinci zai iya haifar da sakamako mai ban sha'awa. Dangane da yunwa a cikin jiki, an kafa yawan adadin magungunan nitrogenous, suna fama da rashin lafiya. Wannan shine dalilin da ya sa a lokacin da ka ƙi abinci, alamu irin su barci, rage ƙimar, dizziness, da sauransu, ya bayyana.
Menene ya kamata cin abinci? Malysheva yana ba da damar cin nama: 4-5 sau ɗaya a rana. Yana da muhimmanci kawai don sarrafa yawan rabo - gilashin abinci shine isasshen cikakken abincin (mafi nauyin nauyin nauyi shine game da 200 g). Zaka iya kauce wa overeating dakunan abinci. Ƙananan ɓangaren samfurori masu amfani suna isa don kada jin yunwa ga 2-3 hours. Idan ka yi tunanin cewa kayan abinci na 200 r bai isa ba, yaudarar jikin ka kuma ci kafin cin kore kore. Yana da ƙananan calories abun ciki, amma partially cika da ciki. Maimakon apple, zaka iya kashe yunwa da gilashin ruwa.
Malysheva yana bada damar shayar da kayan daji na halitta na shirye-shiryenta (a cikin kayan juyayi da aka sanya akwai sukari mai yawa da haɗari masu haɗari). An rage ruwan ruwan da aka ba shi da ruwa a cikin girman 1: 1. Puree dankali Malysheva yayi shawarar maye gurbin dankali, wanda aka shirya daga kayan lambu masu amfani (alal misali, daga farin kabeji). Bugu da ƙari, dankali, marubucin cin abinci ya bada shawara ya watsar da beets da karas.
Malyshev yayi kashedin a kan yin amfani da sugar musanya - ba su amfana da jiki, da kuma wasu daga cikinsu na iya ko da fararwa da ci gaban mai yawan cututtuka (ciki har da ciwon daji). Abubuwan da ke gaba, wanda ya nuna abincin Elena Malysheva akan asarar nauyi - haɓakaccen raguwa a cikin nauyin mai. Marubucin abinci ya bada shawarar yin ado da salads tare da ruwan 'ya'yan lemun tsami, da kuma fitar da kayan cikin ruwa (ba tare da ƙara man ba). Babban haɗari ga adadi da kiwon lafiyar, a cewar Malysheva, su ne fatattun dabbobi. Kada ku damu da kuma batun gaba na abincin - abin da aka ƙi da kowane nau'in sitoci, kayan burodi, barasa. Irin waɗannan samfurori an saba da su daga abincin. Wani taboo a yayin cin abinci ya zama shinkafa.
Protein shine mafi muhimmanci bangaren menu. Malysheva ya ba da shawarar karba shi da kayan abinci mai laushi - ƙananan kifi da kifaye, kayan kiwo na ƙananan abun ciki. Hada nama da kifi ne kawai tare da ganye - daga sabacciyar hade da nama na porridge + za a bari. Kana buƙatar cinye furotin daban daga carbohydrates.
A mataki na farko na cin abinci, abincin calorie yau da kullum na abinci bai kamata ya wuce 1200 kcal ba, tare da lokacin da ya wajaba a rage wannan adadi zuwa 1000 kcal / rana. Biyan ƙimar calorie wajibi ne. Wannan tsari yana da horo, sauti don nasara.
Elena Vasilyevna ya nace cewa jikinmu wani tsari ne mai kyau. Kana buƙatar sadarwa tare da shi, kaunar jikinka kuma ka girmama bukatunsa. A lokacin cin abincin, kana buƙatar yin tunani don daidaita kanka ga gaskiyar cewa abinci shine hutu ga kowane tantanin jikin mu. Wannan tsarin yana ba da damar amfani da waɗannan abubuwa masu amfani da suke cikin abinci.
Kana buƙatar cin abinci cikin yanayi mai kyau da kwanciyar hankali. Duk wajibi ne "ƙaddamarwa" da tunani mara kyau ya kamata a bar a waje da ɗakin. Babu wani hali wanda ba zai iya cin abinci ba. Dole ne ku kula da abincin ku sosai. Wannan ba kawai yana taimakawa wajen ci gaba da sauri ba, amma yana inganta cikakkiyar kwarewar duk abin da ke amfani da shi a cikin samfuran. Gaskiyar cewa saliva ya riga ya fara aiwatar da aiki - shi ya rabu da carbohydrates kuma bai bar su damar kasancewa a sassansu ba. Abincin mai daɗi mai tsawo yana rage karfin a kan shinge da zuciya, yana ƙarfafa lafiyar hakora (a cikin wannan tsari, ana daukar jini zuwa ga yatsun jini, kuma kayan abinci na kyallen suna inganta). Kafin ka ci abinci, Malysheva ya shawarce ka ka yi akalla 18-chewing motsi.
Abu mafi muhimmanci na abincin Malysheva shi ne shayar da ake sha. Kamar sauran masu cin abinci mai gina jiki, Elena ya shawarta ya sha kafin abinci ko bayan 1-2 hours bayan hakan. Tsarin aikin likita na ruwa kyauta shine 8 st. kowace rana.
MENALIN KAMATARWA
Abinci daga Elena Malysheva ba shi da jerin menu. Don yin sauƙi a gare ku don daidaitawa, muna bayar da kimanin kwatankwacin yau da kullum.
• Da farko karin kumallo (8.00): oatmeal a ruwa (zuba ruwa flakes, sanyaya zuwa 90 darajõji, kuma su bar for 10 minti), da kuma cakuda low mai gida cuku, yogurt da berries
• Abincin rana (11.00): 'ya'yan itace (2 2 iri guda), misali, 2 2 Mandarin da kuma apple, ko pear da 2 2 orange (da manufa na zaki + m)
• Abincin rana (13.00): gina jiki kayayyakin - lacto-sunadaran (kiwo kayayyakin da Boiled qwai), dabba sunadaran (nama, kifi), kayan lambu sunadaran (soya da sauransu.)
• Afternoon abun ciye-ciye (16.00): biyu karin kumallo menu (amfani da makirci 5-ƙarfe - don haka kamar yadda ba su yi obalodi jiki ya kamata ku ci wani abu da yake riga ba a cikin menus na game da 5-biyar minutes ago)
• Dinner (19.00, ba daga baya): salads, kayan lambu da kayayyakin, gogaggun m-madara kayayyakin (kayan lambu + ganye + low-mai kirim mai tsami, kwayoyi, 'ya'yan + + low-mai yogurt, da dai sauransu)
ƘARIN MUKA
Mene ne idan abincin da Elena Malysheva ya ci ya rasa tasiri? Duk wani abincin da ba shi da kyau yana ɗaukar nauyin nauyi - a mataki na farko ya faru da sauri, kuma a karshe - ƙarar hankali. Wannan shi ne saboda tsarin tafiyar da kwayoyin halitta wanda ke faruwa a cikin tsokoki. Don ƙaddamar da tsari na mai ƙoshin wuta yana taimakawa wajen aikin jiki na yau da kullum. Tun lokacin da Malysheva ke cin abinci ba ya nufin yunwa, wasanni yana da kyau. Elena Vasilyevna yana bayar da kullum don 40-k minti don tafiya a sauri (2 matakai na biyu). Kuna iya zuwa aiki a ƙafa ko yi matsi - sakamakon yana kusan daidai.
IYALI DIALA OF HELENA MALYSHEVA
Abin baƙin ciki, a yau mutane galibi suna faɗuwa don "kashe aure", inda 'yan damfara, waɗanda ke ɓoye a bayan babban sunan Malysheva, suna ba da damar aika abinci (a zahiri, ba kyauta ba). Wani zaɓi shine abinci daga Elena Malysheva, wanda aka tsara don kwanaki 24. A wannan yanayin, ana ba wa mutumin da ke rage nauyi cikakken tallafi - a wannan lokacin, ana aika saitin samfuran sau 2 (karin kumallo, abincin dare, abincin dare, kayan zaki). Yawancin kayayyakin ana tura su a daskararre (a cikin thermoboxes masu ɗauke da kankara) - bayan karɓar abincin, ya kamata a ɗora shi a cikin injin daskarewa kuma a narke kafin amfani. Wasu karin kumallo da duk kayan zaki ba sa bukatar daskarewa. Abincin kuma ya shafi kwanaki 4 na sauke kaya (akan shinkafa ko buckwheat). Irin wannan abincin yana da matukar dacewa - babu buƙatar tsara menu kuma shirya abinci da kanku. Ana iya ɗaukar fakitin abinci aiki. Babban hasara shine kudin (12 rubles). A kan rukunin yanar gizon, zaku iya zaɓar tsarin abinci mai dacewa (don ƙimar nauyi ko kiyaye nauyi). Ana la'akari da abubuwa daban-daban (wasanni, matsalolin matsa lamba, da sauransu). Abun cikin kalori na yau da kullun na abinci ya kai kimanin 000 kcal. Abincin ya ƙunshi mafi ƙarancin kitse, gishiri da sauƙi mai sauƙi, yayin da yake da ɗan ci. Don karin kumallo, ana iya ba ku muesli tare da tsaba da kwayoyi, oatmeal tare da 'ya'yan itace, omelet tare da broccoli. Don abincin rana, za a ciyar da su da julienne, kifi, ƙwallan nama. Kayan zaki shine cakuda busassun fruitsa fruitsan itace, uauan itace ko sandunan fruita fruitan itace, kuma abincin dare shine ƙwallan nama, kayan miya, kayan kabeji. Kamar yadda kake gani daga jerin, koda lokacin cin abinci mara kalori kaɗan, zaku iya cin daɗi kuma ya bambanta.
Binciken
Abinci na Elena Malysheva don asarar nauyi yana da kyakkyawan nazari - nauyin yana tafiya a hankali (a matsakaita, game da 500 g na mai a kowace rana). Bugu da} ari, kowa ya amince da cewa ba shi da amfani don jinkirta cin abinci fiye da kwanakin da aka ba da shawarar.