Kuti kuderedze uremu, vanhu vanomanikidzwa kuchengeta kudya kwakakosha, kugadzirisa nhamba yezvokudya uye yehuwandu hwezvokudya. Uye iyo yakaderedza uremu mushure menguva shomanana inodzorerwa zvakare. Diet Kovalkova, chiremba anozivikanwa uye chikafu chekudya, akawana mukurumbira wakawanda nekuda kweizvozvo, hazviiti kuti uve nenzara, asi zvinokudzidzisa iwe kudya zvakanaka.
Zvokudya zveDkt Kovalkov
Imwe nhanho-nhanho nzira yekurasikirwa kwemazivi, yakasimbiswa neantician Alexei Kovalkov, inonzi inonyanya kushanda. Yakagadzirirwa kubvisa kilogram dzakawandisa uye kudzorera zvakakwana metabolism. Chinangwa ichi kuchinja kune kudya kwakanaka uye mararamiro akazara. Nzira iyi inosanganisira kudzidzira muviri - aerobic nesimba-uye kudya kwakakodzera , maererano naKovalkov zvinoreva zvakasiyana. Pakati pemitemo inokosha: kuenzanisa muzvokudya nekuramba kwezvokudya, zvichikonzera kukwira kwemashuga. Menyu yeKowalkov yakasimba chete mumazuva ekutanga. Chikonzero chekudya:
- Miti mitsva, saladi ane mafuta omuorivhi.
- Zvibereko.
- Zvokudya, pariji kubva kwavari. Inonyanya kukosha kana yakabikwa nemvura inodzika.
- Nyama, hove, hove dzegungwa, kubikwa muchoto kana kuti kupisa.
- Mazai.
- Mukaka wemahina.
Diet Kovalkova - zvikamu
Mamiriro ezvokudya maererano neKowalkov akasiyana neaya anowanzoshanya uye akaoma mono-kudya mune izvo zvakagadzirirwa kwenguva refu. Iyi inotora nguva inopfuura mwedzi mumwe chete, asi mhinduro yacho inokosha. Maererano nemusiki, danho rokutanga pamusoro pomugwagwa unoenderana nekutsvaga chikonzero chekureruka kwakanyanya nekujekesa chinangwa chekugadzirisa. Mafungiro omufambiro uye mupfungwa anoita basa rinokosha pakubudirira kurasikirwa kwemazivi. Uye kutonga pamusoro pezvokudya kunoitwa panheyo nechikwata:
- Pachigamba chekutanga, kugadzirira (kubva pamasikati kusvika pamakumi matatu), kunoda kushandiswa kwemazuva ose ezvokudya uye kuregwa kwezvinhu zvinokuvadza kubva kwazviri.
- Munguva yekutanga, iyo inotora inopera kwemwedzi miviri, munhu anonamatira kune imwe nzvimbo yepamusoro.
- Chikamu chechipiri chinogadzirisa migumisiro yekutanga uye inochengetedza uremu muzvigaro. Inotorawo kubva pamazuva makumi matatu uye inoita mitemo mitsva. Panguva ino muviri wakanga watoziva kushayikwa kwemakhahydrates uye "kudzidziswa zvakare" maererano nezvinodiwa.
Kovalkov kugadzirira yero
Chikamu chekutanga chinonzi chinonyanya kuoma - pairi munhu anofanira kuchinja kubva pane zvaanowanzogadzirisa uye otamira mberi kuenda kune muviri mutsva. Mumavhiki ekutanga anogona kuva akaoma uye asina kujairika, asi zvakakosha kusarega. Panguva ino, zvokudya zvakakamurwa: zvakakosha kuronga kudya 5 uye usakanganwa nezvemvura yakadzika - kunwa kusvika 2 litres pazuva remvura. Izvi zvakakosha kuwedzera mafuta ekupisa mahomoni. Zvakakosha kukudziridza tsika yekufamba yakawanda, dzidza nzira yekuraira kudya, uye zvachose kusiya zvokudya zvinokuvadza. Kuzvokudya zvakajeka zvakadaro maererano naKowalkov unoti:
- fried;
- kusvuta;
- makinheni;
- doro;
- soda;
- sweets, chokoti (uye shuga inowanzo).
Diet Alexei Kovalkov - mhando yegadziriro yegadziriro
Izvo zvakagadzirirwa mapeji eKovalkov kwemavhiki ekutanga ezvokudya ndizvo zvichida zvakanyanya. Mukuwedzera kune zvinhu zvinokuvadza (zvakataurwa pamusoro apa) zvinodiwa kukanganwa nezve:
- chingwa nechingwa chipi nechipi choupfu hwegorosi;
- michero yakaomeswa nouchi;
- pasi mupunga;
- mbatatisi, beet, karoti, dzungu;
- mapuroteni emhuka;
Mune menyu inofanirwa kunge iripo soup uye zviyo, miriwo mitsva nemichero (maapuro, marangi nemimwe michero yemicrorus - zvichida musati wasvika), uye haugone kuzviramba mafuta. Kubvumidzwa:
- nuts;
- zviyo (zvikurukuru bran bran);
- midziyo yekaka yakaderera;
- cheese;
- zera vatsvene;
- Rimwe kamwe pavhiki unogona kunwa girazi rewaini tsvuku.
Diet Kovalkova - 1 danho
Chikamu chekutanga cheKovalkov ndicho chikuru. Mumavhiki ekutanga, muviri wepfungwa yacho wakabvisa kuzvidzora kwemakinhydrate uye zvakakosha kubvisa chirwere chepachiviri uye kuisa chimiro chemasabolism . Mutemo unonyanya kukosha ndeyekucherechedza hurumende yezuva. Kovalkov chirongwa chekugadzira chakagadzirwa nenzira yakadai yekuti uremu hunorema husimuka zvishoma nezvishoma. Chimwe chinhu chinokosha chemashoko ekurapa ndezvemitambo. Panguva iyi, kurasikirwa kwemazivi kunobvumirwa kuwedzera zvikamu, asi pachinhano chokuti mitoro inowedzera. Inogona kuva:
- kushambira;
- kufamba kana kumhanya;
- kushambira;
- kuridza ne dumbbells;
- simba rinoshandisa (munyaya ino menyu inotanga kuisa porridge).
Chikamu chekutanga chekudya kweKovkovko ndiyo menyu
Kuomerera kune rimwe runyorwa rwezvakabvumirwa zvigadzirwa basa rakaoma iwe pachako. Menyu yemutambo wokutanga wekudya weKovkovko haisi yakasiyana zvikuru kubva muchigadziro chechikamu, asi pano zvakakosha kuti iyananise zvakakwana zvinoshandiswa. Hatifaniri kukanganwa pamusoro pemvura uye inobvumirwa kutora mavitamini, ayo achazadza kusasha kwezvinhu zvinobatsira. Hurumende yehuwandu hwezuva uye kudya kunotevera:
- Mangwanani, girazi remvura inodziya nebazi rinodhakwa.
- Zvadaro zvinotevera aerobic mutoro - kufamba mumhepo itsva, kutamba kana kutengesa.
- Zvokudya zvemanheru - kefir, yakaviriswa kana yakaderera mafuta yogashi ane bran (100 g), nuts.
- Kudya - chero michero kana maruva.
- Mumasikati, muto wakagadzirwa (yemiriwo, hove kana mukaka mutsva), kuwedzerwa nyama yakagadzika kana hove nemiriwo .
- Snack - porridge isina mukaka.
- Kudya kunosanganisira saladi uye mazai vatsvene.
Chikamu 2 cheKovkovko kudya
Urongwa hwekudya hunobva kuna Dr. Kovalkov hwakanaka nokuti haana mazano akaoma. Nutritionist chete inokurudzira kuti udye sei kuti uremerwe uremu uye uisiye pane imwe nzvimbo. Kunyatsoteerera pamatanho ose uye kunyanya pakupedzisira kunofanira kupiwa kune glycemic index yezvigadzirwa. "Chiedza chechiedza" chiremba anopa chikafu nemutauro unopfuura makumi mashanu. Unogona kutarisa nefurafura chaiye usati watenga zvinhu patafura. Kuti kufara kweavo vanorasikirwa nehutachiwana chikwata chechipiri chekudya kweKovkovnik kunopa mamwe maitiro ekuregererwa mukuderedza kudya, asi simba rinoshandiswa rinotangwa.
Menyu yechikamu chechipiri chekudya kweKovkovkov
Iyo nzira yezvokudya zveDkt Kovalkov yakagadzirirwa kwenguva refu. Nguva yechipiri haina muganhu wakajeka uye inopera apo munhu akazadzisa chidimbu chinoda. Nokudaro, kurasikirwa kunoramba kuchienderera mberi kune urongwa hwakarongerwa - kusanganisa mitambo (zvose zviri mumitambo) pamwe nekudya kwakakodzera. Iko kunobvumidzwa nguva refu yakakanganwa michina:
- mbatata (yakabikwa kana yakabikwa);
- zviyo zvose zvezviyo;
- bhotela;
- chokoti (munorwa);
- coffee.
Munhu wose anoumba menyu maererano nezvavanoda. Chimwe chezvisarudzo ndeichi:
- Zvokudya zvemangwanani - kefir kana yogashi, bran, mbiriso.
- Snack - cottage cheese, jisi yemiriwo kana tei.
- Panguva yemadekwana unogona kudya hove nechokupedzisira nehari kana chicken cutlet nemiriwo kune vakaroorana.
- Snack - michero mishoma kana saladhi yemiriwo.
- Mumadekwani - mazai vatsvene (4 pcs.).
Diet Kovalkov ine zvakajeka zvisingakwanisi uye mazano (izvo zvinogona uye hazvigoni) uye zvakadaro zvakasiyana. Munhu mumwe nomumwe anobatanidza kudya kunosanganisira marudzi akasiyana-siyana ezvokudya - matsva kana kuti anotarirwa kushandiswa kwemhepo, anosarudza mitoro yaunoda. Chinhu chikuru ndechokuti uone kuti kuburikidza nemubatsiro wehutano hwakaratidzwa hazvibviri kuderedza uremu munguva pfupi. Izvi ndezvenguva refu, inopedza nguva. Uye neRussia dietician uye hurongwa hwake, vanhu havangogadziri muviri wavo chete, asiwo hurumende yehupenyu.