Ukukhuluma ngokuqinile, akukho imenyu ecacile yokudla lokhu - u-Elena Vasilievna unikeza izincomo ezijwayelekile kuphela ngokubunjwa kokudla. Ukudla kusekelwe ezimisweni zokudla okunempilo. Umthetho wayo oyinhloko ukulahlwa yindlala. U-Elena V. uthi ukuzila kuvunyelwe kuphela ezimweni eziphuthumayo (isibonelo, ngokukhushulwa kwezifo eziningi, ngaphambi noma emva kokuhlinzwa). Uma umuntu engenazo izinkinga ezinjalo, ukwenqaba ukudla kungaholela emiphumeleni engathandeki. Ngokumelene nesimo sendlala emzimbeni, inqwaba yamakhemikhali e-nitrogen akhiwa, ayithinte kabi impilo. Yingakho uma wenqaba ukudla, izimpawu ezifana nokungahambi kahle, ukwehlisa ukusebenza kahle, isizungu, njll, kuvele.
Kufanele kube yini ukudla? I-Malysheva inikeza ukudla okuyingxenyana: 4-5 kanye ngosuku. Kubalulekile kuphela ukulawula ubukhulu bezinxenye - ingilazi yokudla yanele ukudla okugcwele (isisindo sokusebenza esiphezulu siphezulu nge-200 g). Ungagwema ukudla ngokweqile izikali zasekhishini. Ingxenye encane yemikhiqizo ewusizo yanele ukuba ungalali amahora we-2-3. Uma ucabanga ukuthi ukudla kwe-200 akukwanele, khohlisa umzimba bese udla ngaphambi kokudla i-apula eluhlaza. Iqukethe ikhalori ephansi, kepha ngokugcwele igcwalisa isisu. Esikhundleni se-apula, ungabulala indlala ngeglasi yamanzi.
UMalysheva uhlinzeka ukuphuza amajusi wemvelo okulungiselela wona (ama-juice ahlanganisiwe kukhona ushukela oluningi nezithasiselo eziyingozi). Ijusi elinikezayo lihlanjululwe ngamanzi ngokwesilinganiso se-1: 1. I-Puree evela kumazambane uMalysheva weluleka ukufaka amazambane ahlambulukile, alungiswe kusuka emifino ewusizo kakhulu (isibonelo, kusuka ekholifulawa). Ngaphezu kwamazambane, umbhali wokudla uhlongoza ukushiya beet kanye izaqathe.
U-Malysheva uxwayisa ngokusetshenziswa kwabasuki abayishukela - abazuzi umzimba, kanti ezinye zazo zingabangela ngisho nokuthuthukiswa kwezinambuzane eziningana (kubandakanya i-oncology). Iphuzu elilandelayo, elichaza ukudla kuka-Elena Malysheva ngokulahlekelwa isisindo - ukunciphisa okukhulu kwenani lamafutha. Umbhali wokudla uthembisa ukugqoka ama-saladi ngejamu likalamula, nokuqeda imikhiqizo emanzini (ngaphandle kokufaka amafutha). Ingozi eyinhloko yalesi sibalo kanye nempilo, ngokusho kukaMalysheva, ingamafutha emvelaphi yezilwane. Ungakhathazeki futhi iphuzu elilandelayo lokudla - ukulahlwa kwazo zonke izinhlobo zamaswidi, imikhiqizo yokubhaka, utshwala. Imikhiqizo enjalo isuke ingavunyelwe ekudleni. Omunye umuthi ngesikhathi sokudla uba ilayisi eliphosiwe.
Amaphrotheni yingxenye ebaluleke kakhulu kwimenyu. UMalysheva weluleka ukuwuthola ngemikhiqizo eqondile - izinhlobo ezincane zamafutha enyama nenhlanzi, imikhiqizo yobisi yamafutha aphansi. Hlanganisa inyama nenhlanzi kungaba nemifino kuphela - kusukela ekuhlanganisweni okuvamile kwe-porridge + inyama izoshiywa. Kudingeka udle amaprotheni ngokwehlukana kusuka kuma-carbohydrate.
Esikhathini sokuqala sokudla, okuqukethwe kokudla kwekhalori kwansuku zonke akufanele kudlule i-1200 kcal, ngesikhathi kunesidingo ukunciphisa lesi sibalo ku-1000 kcal / ngosuku. Ukubalwa kwamakhalori kuyimpoqo. Le nqubo iyalulwa, izingoma zempumelelo.
U-Elena Vasilyevna ugcizelela ukuthi umzimba wethu wuhlelo olufanele ngokuphelele. Udinga ukuxhumana naye, thanda umzimba wakho futhi uhloniphe izidingo zakhe. Ngesikhathi sokudla, udinga ukuzicabangela ngokwengqondo ukuthi ukudla yiholide kuyo yonke iseli yomzimba wethu. Le ndlela ivumela ukusetshenziswa okuphumelelayo kwalezo zakhi eziwusizo ezikhona ekudleni.
Kudingeka udle esimweni esimnandi nesokuthula. Zonke izinkomba zokucabanga kwengqondo nemicabango engathandeki kufanele ishiywe ngaphandle kwekhishi. Akunakwenzeka akunakudla ekuhambeni. Kumelwe uhlakulele kahle ukudla kwakho. Lokhu akusizi nje kuphela ukudla okusheshayo, kodwa futhi kukhuthaza ukuhlanganiswa okugcwele konke okuwusizo okuqukethwe kwimikhiqizo. Ukuthi amathe ayeseqalile inqubo yokucubungula - ihlukanisa ama-carbohydrates futhi awashiyi ithuba lokuhlala ezinhlangothini zabo. Ukudla okude isikhathi eside kunciphisa umthwalo emgodleni wokugaya nenhliziyo, kwandisa impilo yamazinyo (kule nqubo, igazi lisatshalaliswa ngokuqinile emathunjini, futhi ukudla kwezicubu kuthuthukisa). Ngaphambi kokuba ugwinye isiqephu sokudla, i-Malysheva ikululeka ukuba wenze okungenani ukunyakaza kwe-18-chewing.
Isici esibaluleke kunazo zonke zokudla kukaMalysheva yiyona ndlela yokuphuza. Njengabanye abaningi bokudla, u-Elena weluleka ukuphuza ngaphambi kokudla noma emva kwamahora angu-1-2 ngemva kwalo. Isimiso sokuphila se-liquid mahhala yi-8 st. ngosuku.
Isibonelo se-MENU
Ukudla okuvela ku-Elena Malysheva akunawo imenyu ehleliwe. Ukwenza kube lula ngawe ukuba uqondise, sinikeza inguqulo esilinganisweni ye-ration yansuku zonke.
• sasekuseni Okokuqala (8.00): oatmeal emanzini (uthele amanzi ishq, selehlile 90 degrees, futhi ushiye i 10 imizuzu), kanye nenye ongaphakeme amafutha cottage shizi, iyogathi kanye amajikijolo
• Ukudla kwasemini (11.00): izithelo (2 2 izinhlobo izingcezu), isibonelo, 2 2 Mandarin kanye apula, noma ipheya futhi 2 2 orange (isimiso sweet + omuncu)
• Ukudla kwasemini (13.00): - (. Soy nabanye) imikhiqizo amaprotheni lacto-amaprotheni (nemikhiqizo yobisi namaqanda abilisiwe), amaphrotheni isilwane (inyama, inhlanzi), namaprotheni atholakala emifinweni
• Ntambama isidlo (16.00): yesibili ibhulakufesi imenyu (sebenzisa uhlelo 5-ezimpondweni - ukuze singathwesi overload umzimba kufanele adle into isivele ikhona kumamenyu of mayelana 5 nanhlanu amaminithi adlule)
• Dinner (19.00, hhayi kamuva): amasaladi, imikhiqizo yemifino, ayoliswe imikhiqizo omuncu-ubisi (imifino + imifino + ephansi fat ukhilimu omuncu, amantongomane, izithelo + ephansi fat yogurt, njll)
I-ADVITIONAL ADVICE
Kuthiwani uma ukudla okwakhiwa u-Elena Malysheva kulahlekelwe ukusebenza kwayo? Noma yikuphi ukudla okungalingani kususa isisindo - esiteji sokuqala kwenzeka ngokushesha, futhi ekugcineni - kancane kancane. Lokhu kubangelwa izinqubo eziyinkimbinkimbi zezinto eziphilayo eziqhutshwa emisipha yethu. Ukuphoqa inqubo yokushisa amafutha kusiza umsebenzi wokusebenza ovamile njalo. Njengoba ukudla kukaMalysheva akusho ukulamba, umdlalo uyamukeleka. U-Elena Vasilyevna unikeza nsuku zonke imizuzu engu-40-k ukuhamba ngesivinini esisheshayo (izinyathelo ezingu-2 ngomzuzwana). Ungaya emsebenzini ngezinyawo noma wenze isitatimende - umphumela uyafana ngokufanayo.
UKUPHILA KOMKHAYA KA-HELENA MALYSHEVA
Ngeshwa, namuhla abantu bavame ukuwela "isehlukaniso", lapho abakwa-scammers, befihla ngemuva kwegama elikhulu elithi Malysheva, bethembisa ukuthumela ukudla (ngokwemvelo, hhayi mahhala). Enye indlela ukudla okuvela ku-Elena Malysheva, okwenzelwe izinsuku ezingama-24. Kulokhu, umuntu owehlisa isisindo unikezwa ukwesekwa okugcwele - phakathi nalesi sikhathi, isethi yemikhiqizo ithunyelwa izikhathi ezi-2 (ukudla kwasekuseni, ukudla kwasemini, amadina, nama-dessert). Iningi lemikhiqizo ithunyelwa iqandisiwe (kuma-thermoboxes anama-ice pack) - ngemuva kokuthola ukudla, kufanele kulayishwe efrijini bese kuncibilikiswa ngaphambi kokusetshenziswa. Amanye amakhefu okudla kwasekuseni nawo wonke ama-dessert awadingi ukuba iqandiswe. Ukudla kufaka nezinsuku ezingama-4 zokwehlisa (elayisi noma ku-buckwheat). Ukudla okunjalo kulula kakhulu - asikho isidingo sokubhala imenyu bese uzilungiselela ukudla. Amaphakeji okudla angathathwa ayiswe emsebenzini. Okubi kakhulu yizindleko (ama-ruble ayi-12). Esizeni, ungakhetha imodeli yokudla efanele (yokwehlisa isisindo noma yesondlo). Kunakwa izinto ezahlukahlukene (ezemidlalo, izinkinga zengcindezi, njll.). Okuqukethwe kwekhalori nsuku zonke kwezilinganiso zokudla okungama-000 kcal. Ukudla kuqukethe inani eliphansi lamafutha, usawoti nama-carbohydrate alula, kuyilapho kudliwa impela. Ukuze uthole ukudla kwasekuseni unganikezwa i-muesli enezinhlamvu namantongomane, i-oatmeal enamajikijolo, i-omelet ne-broccoli. Ngesidlo sasemini bazophakelwa ujulienne, inhlanzi, amabhola enyama. IDessert iyinhlanganisela yezithelo ezomisiwe, ama-souffles noma imigoqo yezithelo, futhi isidlo sakusihlwa kungama-meatballs, isobho, imiqulu yeklabishi. Njengoba ukwazi ukubona ohlwini, noma ngesikhathi sokudla okunama-kilojoule amancane, ungadla okumnandi nokuhlukahlukene.
Ukubukezwa
Ukudla kuka-Elena Malysheva ukulahlekelwa isisindo kunemibuzo emihle - isisindo siyahamba kahle (ngokwesilinganiso, mayelana ne-500 g wamafutha ngosuku). Ngesikhathi esifanayo, wonke umuntu uyavuma ukuthi akufanelekile ukubambezeleka kokudla isikhathi eside kunezinsuku eziphakanyisiwe.