Dr. Kovalkov muRussia anodyisa kudya, anogadzirisa zvekudya kunorema kurasikirwa. Mubhuku rake "The Technique of Doctor Kovalkov: Kukunda pamusoro Weight," akarondedzera zvakajeka kuti kudya kunorema kurashika kuva chikafu chakazara kwenguva yose yeupenyu. Nekubatsira kwemenyu yekudya Kovalkova inokura yakaonda uye yoga, uye mumakiriniki ake. Icho chaiyo yekubudirira kwenguva pfupi nekukurumidza kwechigumisiro hachisi chakasiyana, asi zvinokubvumira kubvisa zvachose nzira dzinokuvadza yekudya.
Mitemo yezvokudya Kovalkova
Menyu yezvokudya yaAlexei Kovalkov yakakamurwa kuva zvikamu. Tanga kurasikirwa kwekurema kunofanira kuva kubva pamugadziro.
Gadziriro yekugadzirira
Chikamu chekutanga chekudya ndicho chinangwa chaicho chokudzivisa chido chekudya , kushandiswa kune zvikamu zviduku. Nokuda kweizvi, kutanga kwezvose, mhando yegadziriro yekugadzirisa kwekudya kwaDk. Kovalkov inonyanya kusabvisa kuvapo kwe-carbohydrates ne high glycemic index.
Isu hatisiye:
- hupfu hunotengeswa (kunze kwehusiku hwakatema uye otrubnogo);
- mazamu miriwo muomesheni yakabikwa - beet, mbatatisi, gorosi, karoti;
- shuga, uchi, zvinonhuwira, michero yakaomeswa, michero yakanaka;
- chero mapekiti, kusanganisira, "kudya" maruva emvura uye chokoti yakasviba;
- michero yakagadzirwa - white rice, flakes, semolina;
- doro.
Kana zvakanyanyisa iwe wakanamatira kune zvigadzirwa zvataurwa pamusoro, iwe unoda nguva yakareba kuti uve mugadziriro yekugadzirira - kubva pamasvondo maviri kusvika mana.
Chikamu Chechipiri
Zvakakosha kuchenesa muviri wezvigadzirwa zvekuora, kushandisa metabolism, kuzvifananidzira kune zvikamu zviduku. Nguva yegadziriro yechipiri inosvika mavhiki maviri. Menyu yechikamu chechipiri chekudya kweKovkovki yakagadzirirwa kwevhiki:
- kamboro-girasi yegorosi ine bran uye marimu;
- yechipiri kamufaro - 1 apple;
- Kudya - ½ mazambiringa;
- chechipiri kudya - 1 apple;
- masikati masikati - ½ mazambiringa;
- Kudya - yemiriwo saladhi nekupfeka kubva kumaorivhi uye nemiti;
- usiku - girazi remukaka.
Usati wadya chamangwanani iwe unofanirwa kuenda kunofamba nokukurumidza.
Stage Three
Nhanho yechitatu inotangira mwedzi 1 kusvika ku7, mafuta anonyanya kupisa anoitika pano.
Nenzira yekufungidzira yeKoodkov kudya kune zvakadai:
- chengetedza zvishandiso zvose kubva pachigamba chekare;
- kuwedzera gungwa rehove, hove, chicken, turkey, cottage cheese, chero miti isiri yemashizha;
- Nzira yekugadzirira: kubika uye kubika pamhepo.
Stage Four
Ndicho chiitiko ichi ndicho chokupedzisira chekudya kweKovkovkov. Zvinofungidzirwa kuti mhando inotevera ichava kudya kwako kukuru kwehupenyu:
- zvigadzirwa kubva kumatanho apfuura zvakachengetedzwa;
- tinowedzera zviyo;
- Mazuva ose maviri iwe unogona kuwana chingwa chiduku chemavara uye mbatata yakabikwa;
- iyo inonaka inogamuchirwa ishoko tsvuku yakasviba;
- mafuta uye mafuta - yemiti.