Ukuthetha ngokukhawuleza, akukho mveliso ecacileyo yokutya-u-Elena Vasilievna unikeza iingcomo eziqhelekileyo malunga nokubunjwa kokutya. Ukutya kusekelwe kwimigaqo yokutya okunempilo. Umgaqo wayo oyintloko kukuba ukulahlwa yindlala. U-Elena V. uthi ukuzila kuvunyelwe kuphela kwiimeko eziphuthumayo (umzekelo, ngokunyanzeliswa kwezifo, ngaphambi okanye emva kokuhlinzwa). Ukuba umntu akanazo iingxaki, ukugatya kokutya kunokukhokelela kwimiphumo emibi. Ngokuchasene nemvelaphi yendlala emzimbeni, inqwaba yamakhemikhali e-nitrojeni yenziwe, ichaphazela impilo. Yingakho xa wenqaba ukutya, iimpawu ezinjengobuqhetseba, ukunciphisa ukusebenza kakuhle, ukungcola, njl njl.
Yintoni ekufuneka yidle? UMalysheva unikezela ukudla i-fractional: 4-5 kanye ngosuku. Kubalulekile kuphela ukulawula ubungakanani beziqephu - ingilazi yokutya iwanele i-snack epheleleyo (isisindo sokusebenza esiphezulu sithetha nge-200 g). Unokuphephelela ukutya ngokutya ukutya kwesikali. Icandelo elincinci lemveliso eluncedo lanele ngokwabo ukuba lingalambile kwiiyure ze-2-3. Ukuba ucinga ukuba i-200 yokutya ayanele, yikhohlisa umzimba kwaye udle ngaphambi kokutya i-apula eluhlaza. Unomxholo ophantsi wekhalori, kodwa ngokukodwa uzalisa isisu. Endaweni ye-apula, unokubulala indlala ngeglasi yamanzi.
UMalysheva unikezela ukusela iziselo zemvelo zokuzilungiselela kwakhe (kwiimvayi ezityiweyo kukho ininzi ishukela kunye nezongezo ezinobungozi). Ijusi enikezelwayo ihlanjululwe ngamanzi kwinani le-1: 1. I-Puree ephuma kwiitatayi i-Malysheva icebisa ukuba ithathe iifatata ezifihliweyo, zilungiselelwe kwimifuno enomdla (umzekelo, ukusuka kwikholifulawa). Ukongeza kwietatate, umbhali wesondlo ucebisa ukushiya iibherethi kunye neetikiti.
UMalysheva uxwayisa malunga nokusetyenziswa kwabadlali beeshukela - abazuzi umzimba, kwaye ezinye zazo zinokutshutshisa ukuphuhliswa kwenani lamathambo (kuquka i-oncology). Iphuzu elilandelayo, elichaza ukutya kuka-Elena Malysheva ukulahleka kwesisindo - ukunciphisa okukhulu kwinani lamafutha. Umbhali wesondlo uceba ukugqoka i-saladi ngejisi lemon, kunye nokucima iimveliso emanzini (ngaphandle kokongeza ioli). Ingozi ekhethekileyo yombalo kunye nempilo, ngokutsho kweMalysheva, ziyimveliso yezilwanyana. Musa ukuphazamiseka kunye nenqaku elilandelayo lokutya - ukugatywa kwazo zonke iintlobo zeekeseyile, iimveliso zokubhaka, utywala. Iimveliso ezinjalo ngokuqhelekileyo zingabandakanywa kwizidlo. Enye itabhu ngexesha lokutya liba nelayisi ephothiweyo.
Iprotheni iyona nto ibaluleke kakhulu kwimenyu. UMalysheva ucebisa ukuba azuze ngemveliso eqineleyo - iintlobo ezincinci zeoli kunye nentlanzi, iimveliso zobisi eziphantsi kweoli. Ukudibanisa inyama nentlanzi kunokuphela kwemifuno - ukusuka kwintlanganiso eqhelekileyo yenyama ye-porridge + iya kushiywa. Kufuneka udle iprotheni ngokwahlukileyo kwi-carbohydrates.
Kwinqanaba lokuqala lokutya, umxholo wekhalori wosuku lokutya awufanele udlule i-1200 kcal, ngexesha elifunekayo ukunciphisa eli nani kwi-1000 kcal / ngosuku. Ukubalwa kwekhalori kuyinyanzeliso. Le nkqubo iyalungelelaniswa, iingoma zokuphumelela.
U-Elena Vasilyevna ugxininisa ukuba umzimba wethu uyinkqubo efanelekileyo. Udinga ukuthetha naye, thanda umzimba wakho kwaye uhloniphe iimfuno zakhe. Ngethuba lesidlo, kufuneka uguqule ngokwengqondo ukuba ukutya kukukhethiweyo kuyo yonke iseli yomzimba wethu. Le ndlela ivumela ukusetyenziswa ngokufanelekileyo kwezi zinto ezincedo ezikhoyo ekudleni.
Kufuneka udle kwindawo enhle neyoxolo. Zonke iingqungquthela zengqondo kunye neengcamango ezingathandekiyo kufuneka zishiywe ngaphandle kwekhitshi. Akukho mzekelo ongenakuyicoca. Kumele uhlaziye ukutya kwakho. Oku akuncedi kuphela ukutya ngokukhawuleza, kodwa kukukhuthaza nokuzaliswa ngokupheleleyo kwezinto ezincedo ezifumaneka kwimveliso. Inyaniso yokuba umthi sele usuqala inkqubo yokucubungula - ikwahlula i-carbohydrates kwaye ayishiyi ithuba lokuhlala emacaleni abo. Ukuchonga ukutya ngokukhawuleza kunciphisa umthwalo kwi-digestive tract and heart, kwandisa impilo yamazinyo (kule nkqubo, igazi lihanjiswa ngokusesikweni kwizinsini, kwaye ukondla kwezicubu ziphucula). Ngaphambi kokuba ugqibe isiqwenga sokutya, i-Malysheva ikucebise ukuba wenze ubuncinane i-18-chewing movements.
Into ebaluleke kakhulu yokutya kukaMelysheva kukulawula kokusela. Njengabanye abaninzi abanezondlo, u-Elena ucebisa ukusela phambi kokutya okanye emva kweeyure ze-1-2 emva kwayo. Umgangatho wesimo se-free liquid ngu-8. ngosuku.
I MZEKELO MENU
Ukutya okuvela ku-Elena Malysheva akanayo imenyu ehleliweyo. Ukwenza kube lula kuwe ukuba uqhelanise, sinikeza inguqu eqhelekileyo yosuku lwemihla ngemihla.
• isidlo Okokuqala (8.00): oatmeal emanzini (kugalela kukubola amanzi, zipholile ukuya degrees 90, ze ukushiye imizuzu 10), kunye umxube amafutha cottage itshizi, iyogurt kunye amaqunube
• Lunch (11.00): iziqhamo (2 2 iintlobo pieces), umzekelo, 2 2 Mandarin kunye apile, okanye emibhaka kunye 2 2-orenji (umgaqo olumnandi + ezimuncu)
• Ixesha lokutya (i-13.00): iimveliso zeprotheni - i-lacto-proteins (iimveliso zobisi kunye namaqanda abilisiwe), iiprotheni zezilwanyana (inyama, intlanzi), iiprotheni zemifuno (i-soybean, njl.
• I-Snack (16.00): yesibini imenyu yokudla kwasekuseni (usebenzisa i-5-ti iiyure zeeyure - ukwenzela ukuba ungadlulanga umthwalo phezu komzimba onokuyidla into esele ikhona kwimenyu malunga neeyure ze-5 ezedlule)
• Dinner (19.00, hayi emva): salads, iimveliso yemifuno, okunongwe iimveliso ezimuncu-ubisi (imifuno + kwamabala + ephantsi-fat cream ezimuncu, amandongomane, iziqhamo + + iyogurt ephantsi-amanqatha, njl)
ISACEBISO ESILANDELAYO
Kuthekani ukuba ukutya okuveliswe ngu-Elena Malysheva kulahlekelwa ngempumelelo? Naluphi na ukutya okungafaniyo kuthatha ubunzima - kwisigaba sokuqala kwenzeka ngokukhawuleza, kwaye ekugqibeleni - ngokuthe ngcembe. Oku kubangelwa iinkqubo eziyinkimbinkimbi ze-biochemical ezenzeka kwimisipha yethu. Ukutshintshisa inkqubo yokutshisa amafutha kunceda usebenze rhoqo ngokomzimba. Ekubeni ukutya kukaMalysheva akubhekiseli kwindlala, imidlalo iyamkeleka. U-Elena Vasilyevna unikeza imihla ngemizuzu ye-40-k ukuhamba ngesivinini sokukhawuleza (ii-2 amanyathelo ngesibini). Unokuya emsebenzini okanye unyawo lwe-treadmill - isiphumo senzeke ngokufanayo.
INTSAPHO YENKONZO YASE-HELENA MALYSHEVA
Ngelishwa, namhlanje abantu bahlala bewela "uqhawulo-mtshato", apho abakhohlisi, befihla emva kwegama elikhulu elithi Malysheva, banikezela ukuthumela ukutya (ngokwendalo, hayi mahala). Olunye ukhetho kukutya okuvela ku-Elena Malysheva, eyilelwe iintsuku ezingama-24. Kule meko, umntu ophulukana nobunzima unikwa inkxaso epheleleyo-ngeli xesha, iseti yeemveliso ithunyelwa amaxesha ama-2 (isidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, iidizethi). Uninzi lweemveliso zithunyelwa ngumkhenkce (kwii-thermoboxes ezineepakethe zomkhenkce) - emva kokufumana ukutya, kufanele kulayishwe kwifriji kwaye kunyibilikiswe ngaphambi kokusetyenziswa. Ezinye izidlo zesidlo sakusasa kunye nazo zonke iidessert azidingi kufriza. Ukutya kubandakanya iintsuku ezi-4 zokukothula (kwirayisi okanye kwi-buckwheat). Ukutya okunjalo kulula kakhulu - akukho mfuneko yokwenza imenyu kwaye uzilungiselele ukutya. Iiphakheji zokutya zinokusiwa emsebenzini. Engxakini enkulu iindleko (12 engange). Kwisiza, unokukhetha imodeli efanelekileyo yokutya (ukunciphisa umzimba okanye ukugcina ubunzima). Imiba eyahlukeneyo ithathelwa ingqalelo (ezemidlalo, iingxaki zoxinzelelo, njl.). Umxholo wekhalori yemihla ngemihla wokutya umndilili we-000 kcal. Ukutya kuqulethe ubuncinci benqatha, ityuwa kunye nee-carbohydrate ezilula, ngelixa kuyatyiwa. Kwisidlo sakusasa unganikwa i-muesli ngembewu kunye namandongomane, i-oatmeal ngamaqunube, i-omelet ene-broccoli. Isidlo sasemini, baya kutyiswa ngoJulienne, intlanzi, iibhola zenyama. IDessert ngumxube weziqhamo ezomisiweyo, isoufflés okanye imivalo yeziqhamo, kwaye isidlo sangokuhlwa yinyama yenyama, isuphu, imiqolo yekhaphetshu. Njengoko ubona kuluhlu, nokuba utya ukutya okunama-khalori asezantsi, ungatya ukutya okumnandi okwahlukileyo.
UKUQHUBA
Ukutya kuka-Elena Malysheva ukulahleka kwesisindo kunokuhlolwa okulungileyo - ubunzima buya kuhamba (ngokuqhelekileyo, malunga ne-500 g yeoli ngosuku). Ngelo xesha, wonke umntu uyavuma ukuba akunakulungele ukulibazisa ukutya ixesha elide kunemihla ecetyiswayo.