Elena Malysheva ndi yemwe amapereka pulogalamu yotchuka ya kanema "Health", ali ndi doctorate, ndi katswiri wa zamaphunziro a anthu otchuka kwambiri komanso mkazi wokongola. Elena akupereka chidwi kwambiri pa nkhani zokhudzana ndi zakudya zoyenera komanso zathanzi, komanso mavuto olemera. Monga dokotala, amakhulupirira kuti kunenepa kwambiri kumathandiza kuti matenda osiyanasiyana apitirire, ndipo mapaundi owonjezera amachepetsa chidwi cha munthu, komanso amachititsa kuti munthu akhale ndi matenda a shuga, sitiroko, khansa, matenda osiyanasiyana a mtima ndi matenda.
Amakhulupirira kuti kuika chakudya chokwanira kwa nthawi yayitali n'kofunikanso, komanso ndiko kusankha kosayenera kwa zakudya zolemetsa. Malingaliro ake, kuti muchepetse kulemera, muyenera kuchotsa zolemera pang'onopang'ono - pang'onopang'ono kusungunuka kwa mapaundi owonjezera, mwayi wochuluka kuti mukwaniritse zolingazo ndipo simungathe kubwerera. Zokwanira izo zimapangitsa kuchepetsa kulemera pa 500 gr pa tsiku.
Wofalitsa wotchuka wa TV mwiniwake wapanga dongosolo la zakudya, zomwe, amati, zimagwira ntchito.
Maziko a zakudya ndi kugwiritsa ntchito kuchuluka kwa zakudya zomwe zili ndi mafuta ndi zamasamba, mchere wamchere. Pofuna kuchepa, muyenera kusiya (monga njira yothetsera - kuchepetsa kumwa mowa) katundu wophika, shuga woyera, mbatata, zakudya za ufa, beets, kaloti, mpunga, ndi zakumwa zoledzeretsa zilizonse.
Mfundo yoyamba ya zakudya kuchokera kwa Elena Malysheva - osati njala. Thupi laumunthu linapangidwa m'njira yakuti, ngati pali kusowa kwa chakudya pa kukopa kwa nthawi iliyonse, izo ziyamba kuyamba kusungira zakudya zowonjezera pakangoyamba, pa "tsiku lamvula", motero. Ichi ndi chifukwa chobwezera mofulumira kulemera kwa anthu omwe anakhala pamadzi kapena kefir (nthawi zambiri, makilogalamu amakhala oposa kuposa chakudya).
Mfundo yachiwiri - muyenera kudya nthawi zambiri, koma m'magawo ang'onoang'ono. Kudya nthawi zambiri, musalole kuti thupi likumva njala. Zakudya kuchokera kwa Elena zimapereka zakudya zisanu pa tsiku (zitatu zofunika komanso zina ziwiri).
- Pa 8 koloko m'mawa - chakudya cham'mawa, kuyambira 12 mpaka 13 chamadzulo, chakudya chamadzulo - pasanathe maola 19.
- Pa 10 koloko masana - masana 16 - 17.
Mfundo yachitatu ya chakudya cha Elena Malysheva chiwerengero cha makilogalamu. Nutritionists amanena kuti moyo wamoyo, thupi la munthu limafunikira 1200 Kcal patsiku. Komabe, amachenjeza kuti chiŵerengerochi chimawerengedwa. Kuti mudziwe chiwerengero chenicheni cha makilogalamu omwe munthu wina amafunikira tsiku lirilonse, muyenera kulingalira za chikhalidwe cha ntchito yake ndi moyo wake. Kupititsa patsogolo ntchitoyi, thupi limadalira kwambiri. Kuti mudziwe chiwerengero cha ma calories omwe mukufunikira, muyenera kuonana ndi katswiri.
Mfundo ina yofunika ndi maganizo a maganizo. Pamene mutenga chakudya, muuzeni thupi lanu kuti mumalikonda, lidyetseni. Njira yosavuta yogwiritsira ntchito ndiyo maganizo omwe angalole kuti thupi lanu lizigwira ntchito "yolondola" - kutembenuza chakudya chomwe chimapangitsa kuti akhale ndi mphamvu, thanzi komanso kusangalala.
Nawa chakudya cholingalira kuchokera ku Malysheva
Chakudya cham'mawa (pafupifupi 8 koloko). Phala la oatmeal, yophikidwa pamadzi, yogurt (kwenikweni alibe mafuta).
Chakudya cham'mawa chachiwiri (pafupifupi 10 am). Maapulo kapena zipatso za citrus.
Chakudya (chotchulidwa pa 12). Chakudya chokhala ndi mapuloteni - dzira, nyama, nsomba, nkhuku.
Chotupitsa (kuyambira 16 mpaka 17). Maapulo kapena zipatso za citrus.
Chakudya ( osadutsa maola 19). Saladi zamasamba (mudzaze bwino ndi madzi a mandimu, uzani mchere pazomwe, kapena bwino konse), dzira yophika.
Musanagone mukhoza kumwa kapu ya mafuta yopanda mafuta.
Masana, muyenera kumwa pafupifupi 2 malita a madzi.
Mukhoza kudya ndi zakudya zina, makamaka chofunika - potsatira chikhazikitso cha chiwerengero cha ma calories omwe amadya.
Zakudya zimapangidwa kwa miyezi iwiri kapena itatu. Kudalira chakudya ichi, mudzapeza zotsatira zofunikira, kusintha bwino moyo wanu ndi kukwaniritsa kulemera kwake. Ndipo zotsatira zidzakhala ndi inu kwa nthawi yaitali.
Kumbukiraninso kuti moyo wokhutira umadya zakudya zambiri zambiri kuposa zokhazokha. Choncho, phatikizani zakudya ndi zochitika. Kuchita masewera olimbitsa thupi, kuthamanga kwa madzi, kusambira - kutaya makilogalamu owonjezera ndikupatsani minofu, yomwe imapangitsa moyo wanu kukhala wowala, ndipo thupi lanu liri lamphamvu komanso labwino.
Koma pali zochitika m'moyo pamene kuli kofunika mwamsanga kutaya mapaundi owonjezera, pakali pano tikukupatsani menyu "Onetsani zakudya" kuchokera ku Malysheva Elena.
Zakudya zimapangidwa kwa masiku khumi: masiku asanu a zakudya za mono-mapuloteni ndi masiku asanu a zakudya zamagulu.
Menyu ya tsiku loyamba (mapuloteni):
- 1 dzira
- 1 nkhuku
- 2 malita a madzi
Chakudya cham'mawa, imwani madzi okwanira 1 ndipo idyani dzira yophika. Mukhozanso kusinthanitsa kadzutsa ndi zakudya zobiriwira, nkhaka zatsopano ndi saladi wobiriwira.
Kwa tsiku lonse - nkhuku.
Nkhuku imakonzedwa motere: Ikani madzi kwa chithupsa, mulole kuti yiritsani kwa mphindi zisanu, yanizani madzi, yambani nkhuku (kuti madzi athetse), onjezerani madzi okwanira ndi kuphika mpaka mutakonzeka. Chotsatira chake, tipeze nyama ya nkhuku 600-800, yomwe timagawira tsiku lonse.
Zofunika! Palibe mchere.
Kwa tsiku muyenera kumwa pafupifupi 2 malita a madzi.
Menyu pa tsiku lachiwiri (makapu):
- 0,5 makilogalamu kabichi
- 0,5 makilogalamu atsopano beet
- 0,5 makilogalamu atsopano kaloti
- 2 malita a madzi
Kuchokera ku ndiwo zamasamba timakonza saladi, imatchedwanso saladi-burashi.
Zomera zophika bwino, sakanizani, finyani, yikani supuni ya supuni ya mandimu ndi kusakaniza kachiwiri. Palibe mchere.
Timadya saladi iyi masana (7-8 pa tsiku) mpaka usiku, yomwe imabwera nthawi ya 7 koloko, pambuyo pa seveni sitidya. Ndipo musaiwale madzi - 2 malita patsiku.
M'tsogolomu, mapuloteni ena ndi mavitamini.
Zakudyazi ndi zophweka, koma zidzakuthandizani kuchotsa makilogalamu 5 olemera kwambiri mu masiku khumi okha.
Komabe, Elena Malysheva akuchenjeza kuti chakudya chimenechi n'chosemphana ndi malamulo onse ndi zakudya zoyenera komanso zathanzi. Zakudya zimenezi zapangidwa kwa masiku khumi, zimatsitsimula ndi kuchepetsedwa kwambiri, ndiko kuti, kuchepetsedwa m'makilogalamu. Palibe chifukwa choyenera kuchita zakudya zomwe akufuna. Kuti agwiritse ntchito zakudyazi, amalimbikitsa kwambiri kawirikawiri komanso nthawi zambiri.
Khalani wathanzi ndi wokongola!