Diet Malysheva

Kudya kweMalysheva inzira inoshanda yekuderedza uremu, iyo ine mutoro mudiki pamuviri uye, kusiyana neakawanda mono-kudya, inobatsira kuvandudza hutano, optimize uremu uye kuvandudza muviri wese.

Parizvino, zvakaoma kusangana nemunhu asingazivi chirongwa cheHutano uye muenzi wayo, Elena Vasilievna Malysheva. A cardiologist nedzidzo, chiremba wesayenzi yezvokurapa, murapi uye mudzidzisi, ndiye munyori wezvinyorwa zvesayenzi zvinopfuura makumi mashanu uye mugadziri wehuremu hwekunyora kwekunyora, iyo inobvumira kwete chete kubvisa mamwe mapaundi, asiwo. kudzivirira kukura kwehypertension, sitiroko, kurwisa kwemoyo. Nheyo yehunyanzvi hwakavakirwa pane yakaderera-calori yekudya (kusvika 1200 kcal / zuva) uye yenguva dzose kurovedza muviri.

Kudya kwaElena Malysheva kunokurudzira kuderedza uremu zvishoma nezvishoma, kwete kupfuura 0,5 kg pazuva, sezvo kuderera kwakanyanya kwehuremu hwemuviri kunotungamirira kushayikwa kwezvokudya mumuviri, izvo zvinokonzera kuderera kwemasabolism. Somugumisiro, panzvimbo yemufananidzo unokosheswa pazviyero, chiratidzo, pane zvakanakisisa, chinoramba chisingachinji, pakaipisisa, chinova chakakwirira. Izvi zvinokonzerwa nekuti muviri, nechinangwa chekuzvidzivirira, unotanga kuchengeta mafuta "mukuchengetedza", kana "nguva dzakaoma". Ndicho chikonzero nzira yekurasikirwa kwehuremu inoda nguva, kushivirira uye kushanda nesimba.

Elena Vasilyevna akaratidza migumisiro yenzira yake yekuderedza uremu kumba nemuenzaniso wake. Panguva imwecheteyo, kushanda kwepamusoro kwemaitiro aya kunoratidzwa nekuwongorora kwakawanda uye mapikicha eavo vanorasikirwa nehuremu anoratidzwa pane network.

Parizvino, pamwe chete neMalysheva's nutrition system, kudya kwakanakisisa maererano nekubudirira kwakakurumbira zvikuru: buckwheat, kefir-cucumber uye Dukan's nutrition system.

Mitemo inokosha yeMalysheva

Nguva yemaitiro eElena Vasilievna zvinoenderana nehuwandu hwemakirogiramu akawandisa. Kana zvakakosha kuti uremerwe uremu hushoma, mutungamiri akagadzira yakaderera-koriori inoratidzira kudya naMalysheva, iyo inobvumidza iwe kurasikirwa 5 kg mumazuva gumi. Zvisinei, kana "kuwedzera" uremu hunosvika 10 kg, iwe unofanira kupinda mukati mekutenderera kwakazara kwekurasikirwa, kunotora mwedzi 25-2.

Isu tinorasikirwa nehuremu naElena Malysheva nenzira kwayo uye zvachose pasina muripo!

Chimbofunga nheyo dzakakosha dzekudya, kuchengetwa kwacho kuchabvumira kwete kungowana chigumisiro chinodiwa, asiwo kudzikamisa.

1. Dzivisa nzara. Panyaya yekushaya chikafu chinovaka muviri, iyo autonomic nerve system inogadzira iyo inodaidzwa kuchengetedza inotonga kuitira kuti inonoke maitiro ese anoenderera, semhedzisiro, muviri unotanga kugadzira matura, uchigadzira "mafuta depot" kunyangwe kubva kune isiri-caloric chikafu chishoma. intakes. Nekuda kweizvozvo, kuderera kwehuremu kunomira, izvo zvinomutsa mubvunzo kugona kwekuedza kunoitwa. Kuti udzivise kutaridzika kwe "nzara kunetseka, zviri nani kugadzira menyu nenzira yekuve nechokwadi chekudya yunifomu yekudya mumuviri muzvikamu zvidiki (kusvika 200 mg) - maawa matatu ega ega kashanu pazuva. . Izvi zvichabatsira kuchengetedza yakakwira metabolic mwero wekuwedzera kupisa kwemafuta.
2. Verenga macalorie. Zvichienderana neMalysheva's weight loss system, kunyanya kukoshesa kunofanira kubhadharwa kuhutano, huwandu uye simba rekugadzira zvigadzirwa. Dzinofanirwa kunge dziri dzechisikigo, dzakaderera-calori, dzisina mapreservatives uye dhayi, uye ndiro dzinofanira kunge dzakaderera mumunyu, miriwo nemafuta emhuka. Mukuwedzera, nzira iyi haibatanidzi kushandiswa kwezvigadzirwa zvebheka, shuga yakachena, zvinwiwa zvinodhaka, starchy ingredients. Kuzadza muviri uye panguva imwechete kuderedza uremu, iyo yakakwana chiyero che kilocalories inodyiwa pazuva kune munhu ane hupenyu hwekugara ndeye 1200. Parizvino, zvinokwanisika kuziva kcal yemukati kwete mune chimwe chigadzirwa, asiwo mune. ndiro yakapedzwa yose. Kuti uite izvi, ingoshandisa online calculator, iyo iwe yaunogona kuverenga iyo calorie yemukati mekudya kwezuva nezuva.
3. Nyatsotsenga zvokudya. Kutevedzera mutemo uyu hakusi kungofambisa basa remudumbu, asiwo kudzivisa kudyisa. Izvi zvinokonzerwa nekuti nekunonoka kugaya kwezvigadzirwa, kuvharika kwakawanda kwemate kunoitika mumuromo, iyo inosanganisira akawanda ma enzymes anodiwa kuputsa zvigadzirwa uye kugutsa nzara. Ndicho chikonzero, nekuda kwekukurumidza "kumedza" kwendiro, kunzwa kwekuguta kunowanikwa chete mushure mekudya zvakanyanya, izvo zvisingagamuchirwi zvachose, kunyanya panguva yekurasikirwa. Kubva pane zvakakurudzirwa naDkt Malysheva, unoda kutsenga zvokudya kanenge ka18.
4. Kunwa kwakawanda. "Mvura inonyanya kukosha kupfuura zvokudya," inodaro webhusaiti yepamutemo yeElena Vasilievna. Ndosaka mutemo wakakosha wemaitiro ake kushandisa zuva nezuva magirazi masere kusvika gumi emvura yakacheneswa, iyo inoita basa rekutanga mukurasikirwa nehuremu hwakawandisa. Muzviitiko zvakawanda, munhu akanganisa anotora kunzwa kwenzara kwekunzwa nyota, somugumisiro, "kukurudzira" kwenhema kunotanga kubata, izvo zvinotungamirira kukurema kusingadzorwi. Kuti udzivise kuitika kwezviratidzo zve "nhema", zvinokurudzirwa kunwa mvura pakumuka - padumbu risina chinhu, maminitsi makumi matatu vasati vadya uye maawa 30 mushure mekudya. Mukuwedzera, zvakakosha kunwa imwe kapu yetiyi isina kunyoroveswa mukati mezuva (somuenzaniso, maawa 1,5 vasati vadya masikati). Maererano nezvidzidzo, ichi chinwiwa chinobatsira kuvandudza metabolism, kuchenesa muviri wechepfu, uye kugadzirisa mazinga eglucose eropa, izvo zvinobatsira kuderedza kudya.
5. Deredza huwandu hwekutsanya-kugaya makabhohaidhiretsi mukudya, zviri nani kuvatsiva nemafuta ezviyo, zviyo zvine utano.
6. Usasanganisa shuga, munyu, mafuta kubva mumenyu. Mukugadzirisa kwekusarudza lactic acid zvigadzirwa, zvinokurudzirwa kutenga zvigadzirwa zvisina mafuta.
7. Idya mapuroteni (nyama yakaonda, zai rakabikwa) inofanira kuva yekudya kwemasikati, nokuti nokuda kwekunwa kwavo, muviri unoshandisa simba rakawanda kudarika kuparara kwemafuta uye makhahydrates. Kuwedzera mapuroteni kuchabatsira kudzivirira kutambisa tsandanyama. Uye tichifunga kuti ine mafuta ekupisa, Elena Vasilyevna akagadzira nzira yakakosha yekuderedza uremu, inonzi "Malysheva's protein-carbohydrate diet."
8. Kufunga kwakanaka. Chiremba uye muratidziri weTV, pamwe chete, ane chokwadi chekuti chinhu chepfungwa chinotora basa rakasimba mukuderedza uremu, nekuti ndiye anonyatso kumisa muviri kuti udye, kunzwa zvakanaka, uye kupisa mafuta. Nokudaro, panguva yekudya, zvakakosha kudzokorora mupfungwa: "Ndinokupa zvokudya. Idya kuti uve noutano”
9. Ronga mazuva ekutsanya svondo rega rega (somuenzaniso, kudya kwewatermelon, mupunga). Kuderera kwakanyanya kwekoriori yehuwandu hwekudya kwekanguva kapfupi kunokurudzira maitiro ekurasikirwa.

Nekutevera nheyo dzekutanga dzeElena Malysheva's uremu nzira yakanyorwa pamusoro, iwe uchaona nekukurumidza mhedzisiro yekuedza kwako. Iko kare mumavhiki maviri ekutanga, kurasikirwa kwehuremu kuchava 5-10 kg, asi mune ramangwana, nzira yekurasikirwa nemuviri inononoka zvishoma.

Kugara uchisimbisa muviri (yemvura aerobics, kusimba, kufamba nekukurumidza, kumhanya) panguva yekudya zvakanyanya kuwedzera kushanda kwehunyanzvi uye nekumhanyisa maitiro ekuderedza uremu kakawanda.

Kubatsira uye zvakaipa

Chikafu cheMalysheva, senge chero imwe nzira yekurasikirwa uremu, ine zvayakanakira nezvayakaipira.

Kubatsira kwayo kukuru ndiko kushanda kwayo kwepamusoro, izvo zvinoratidzwa nemishumo yakawanda yevanhu vanorasikirwa nehuremu. Chechipiri chisingarambiki chakanakira kudya ndiko kuwanikwa kwechikafu. Sezvo mutemo, pakurasikirwa kwehuremu maererano nechirongwa ichi, kutenga mishonga inodhura haidiwi. Kuti uremerwe uremu, zvakakwana kuisa hutano hwakaderera-koriori chikafu chinokurudzirwa ne gastroenterologist mumenyu yezuva nezuva.

Uye, zvichida, iyo inonyanya kukosha yehutano iyi ndeyekuti kudya kwaDkt.

Mukuita kuderedza uremu, shanduko dzinotevera dzinoitika mumuviri:

• activation yemetabolism;
• normalization of appetite;
• kuvandudza hutano;
• kusimbisa bvudzi uye misumari;
• kuvandudzwa kweganda;
• kukurumidza kubviswa kwechepfu kubva mumuviri.

Nhasi, kudya kweMalysheva ndiyo imwe nzira yakanakisisa yekuparadzanisa kudya. Zvisinei, pakati peavo vanoderedza uremu, unogona kuwana kwete chete yakanaka, asiwo maitiro asina kunaka. Chinhu chikuru chakaipa cheiyi nzira ndeyenguva yayo.

Elena Malysheva's weight loss programme yakagadzirirwa kunyatsoteerera kudya kwekudya kusvika kumwedzi mitatu, sezvo kushandiswa kwenguva refu kwezvokudya zvakaderera-calori kunokubvumira kuwana mhedzisiro yakagadzikana pane kutevera matatu-, manomwe- kana gumi-mazuva. express diet. Nekudaro, nekuda kweiyo monotonous menyu, havasi vese vanogona kudzidzira nzira iyi kwenguva yakareba. Ndokusaka muratidziri weTV akagadzira zvakasiyana-siyana zvekudya zvakasiyana-siyana muhurefu uye kudya.

Zvokudya zvinobvumirwa uye zvinorambidzwa

Dr. Malysheva's weight loss technique chirongwa chekudya kwakakwana, kudya kwake kwezuva nezuva kunosanganisira zvokudya zvine zvishoma zvishoma glycemic index. Usati wadzidzira urongwa uhwu, zvakakosha kunyatsodzidza urongwa hwezvinhu zvinobvumirwa uye zvinorambidzwa.

Zvigadzirwa zvekushandisa pasina kurambidzwa:

• magaka;
• greenery;
• kabichi (marudzi ose);
• Bhero mhiripiri;
• zucchini;
• madomasi;
• eggplants;
• karoti;
• beet;
• shinda bhinzi;
• howa;
• radish;
• green peas (mutsva)

Miriwo inogona kudyiwa yakabikwa, yakabikwa kana yakabikwa. Zvisinei, mukugadzirisa kwekupisa kwavo, kushandiswa kwemafuta kunorambidzwa zvachose.

Rondedzero yezvigadzirwa zvinotenderwa kudyiwa zvine mwero:

• nyama yehuku yakaonda (zvichida kwemasikati);
• hove yegungwa (kwete kupfuura katatu pavhiki);
• mbatatisi (yakabikwa);
• zvigadzirwa zvemukaka zvakaderera-mafuta;
• mafuta omuorivhi (1 tsp pazuva);
• mhodzi dzakakura dze legumes (nyemba, nyemba, peas);
• divi ndiro uye zviyo kubva zviyo zvakakwana (200 g pazuva);
• michero (kunze kwebhanana);
• bhekari yakagadzirwa neupfu hwehupfu;
• mazai (3 pcs pavhiki);
• nzungu;
• uchi (2 tsp pazuva).

Chimiro chakakosha chekudya kweMalysheva ndiko kushandiswa kwe2 malita emvura yakachena pazuva.

Rondedzero yezvokudya zvinorambidzwa:

• ruomba;
• mafuta mukisi cream (anopfuura 10%);
• mafuta;
• mayonnaise;
• majarini;
• Ketchup;
• sauces;
• cheeses ane mafuta anokwana anopfuura 30%;
• soseji uye zvigadzirwa zvekuputa;
• shiri ganda;
• ne-zvigadzirwa;
• chikafu chemumagaba;
• nyama ine mafuta;
• nzungu;
• jamu, jamu;
• shuga, munyu;
• mbeu yezuva;
• zvinwiwa zvinodhaka;
• zvihwitsi, chokoreti, makeke;
• keke;
• aizi kirimu;
• pasoda inotapira;
• miriwo nemichero ine high glycemic index (mazambiringa, mapichisi, melon, bhanana);
• muto wechitoro.

Mukuita kwekutevera chikafu, zvese zvekudya zvinofanirwa kubikwa (semuenzaniso, mubhairi kaviri, mubiki anononoka), kubikwa muovheni kana microwave oveni, kana kubikwa muhobho.

Mukushayikwa kwenguva yekugadzirira ndiro dzekudya, nhasi gadziriro yakagadzirwa yezvigadzirwa zvekurasikirwa nekurema maererano nechirongwa chaDkt Malysheva chiri kutengeswa.

Wese mushandisi weInternet anogona kutarisa pawebhusaiti yepamutemo yemuratidziri weTV kuti iyi kit inodhura sei, pamwe nekuiraira. Sezvo mutemo, mune seti yakadaro kune 4 mapakeji emarudzi akasiyana, umo zvokudya zvakagadzirirwa zvezuva rimwe zvinoiswa. Kushandiswa kwezvinhu izvi zvakaderera-calori zvinokubvumira kuti uwane kurongeka kwakarongeka.

Power plan

Kudya kwaMalysheva kwemazuva gumi kunosanganisira kunwa mvura yakawanda uye zvishanu zvekudya pazuva muzvikamu zvidiki zvakanyanya neawa:

• 8:00 - kudya kwemangwanani;
• 10:00 - yechipiri kudya kwemangwanani;
• 12:00-13:00 - kudya kwemasikati;
• 16:00 - kudya kwemasikati;
• 19:00 - kudya kwemanheru (pasina kupfuura maawa matatu asati avata).

Kudya zvokudya panguva imwe chete kunobatsira mukugadzirwa kwemakemikari, somugumisiro, muviri unojaira kudya nguva dzose uye haumanikidze munhu kuti adye kune ramangwana, achiisa "matura" pasi peganda.

10 zuva rekudya Malysheva: menyu yemazuva ese

Zuva nhamba 1

• kudya kwemangwanani - karoti saladi 80 g, buckwheat porridge 200 g, mazai akaoma akabikwa 1 pc;
• chechipiri chekudya chamangwanani - maapricots akaomeswa, prunes (3 pcs imwe neimwe), cottage cheese casserole 150 g, herbal tea, sour cream 10% 1 tbsp;
• masikati - nyama yemombe 120 g, rosehip muto 150 ml, cauliflower yakabikwa 180 g;
• masikati snack - pear 1 pc;
• kudya kwemanheru - yakabikwa apple 1 pc, miriwo yakabikwa (zucchini, kabichi) - 200 g;
• usiku - kefir isina mafuta - 1 kapu.

Zuva nhamba 2

• kudya kwemangwanani - mukaka 0,5% - 1 girasi, michero yakachena-yakaoma - 30 g, oatmeal - 200 g;
• chechipiri chekudya chamangwanani - chingwa chine bran - 3 pcs, beetroot saladi nemaprunes - 180 g;
• kudya kwemasikati - yakabikwa chicken fillet 70 g, pilaf nemiriwo 150 g, tomato 1 pc, mafuta omuorivhi 1 tsp;
• masikati masikati - yakaderera-mafuta yogurt - 200 ml, apuro - 1 pc;
• kudya kwemanheru - yakabikwa bhinzi yakasvibirira 180 g, cod fillet 120 g;
• usiku - kefir 1% - 1 girazi.

Zuva nhamba 3

• kudya kwemangwanani - karoti-apple saladi 150 g, steamed omelet kubva kune imwe yolk, mapuroteni maviri;
• chechipiri chekudya chamangwanani - mazambiringa - 1 pc;
• kudya kwemasikati - yakabikwa hake fillet 100 g, stewed kabichi nemakarotsi 150 g;
• masikati snack - 150 ml, kottage cheese 2% - 100 g;
• kudya kwemanheru - cottage cheese casserole nemaapricots akaomeswa 150 g, kirimu yakasviba 10% - 1 tbsp;
• usiku - kefir 1% - 1 girazi.

Zuva nhamba 4

• kudya kwemangwanani - rye chingwa - 2 pcs, green peas - 80 g, nyama yakabikwa 100 g;
• chechipiri chekudya chamangwanani - apuro - 1 pc;
• kudya kwemasikati - yakabikwa chicken fillet - 120 g, sopu yemiriwo nebhinzi yakasvibirira - 200 g;
• masikati masikati - saladhi yekabheji, herbs, tomate - 150 g, 1 tsp. mafuta omuorivhi;
• kudya kwemanheru - stewed kabichi, pepper - 150 g, nzungu - 2 pcs, bran chingwa - 1 pc;
• usiku - kefir 0% - 1 girazi.

Zuva nhamba 5

• kudya kwemangwanani - michero yakaomeswa 30 g, oatmeal nemukaka - 150 g;
• chechipiri chekudya chamangwanani - zucchini yakabikwa uye soufflé eggplant - 200 g;
• kudya kwemasikati - miriwo yakabikwa - 180 g, yakabikwa pollock fillet - 100 g;
• masikati snack - mafuta-isina cottage cheese - 150 g;
• kudya kwemanheru - shrimp yakabikwa 120 g, yakabikwa tomato - 1 pc;
• usiku - kefir 1% - 1 girazi;

Zuva nhamba 6

• kudya kwemangwanani - 30 g; stewed kabichi - 150 g, mazai akaoma - 1 pc;
• chechipiri chekudya chamangwanani - sauerkraut - 100 g, mbatata yakasvibiswa - 150 g;
• kudya kwemasikati - pilaf nemiriwo 200 g, chingwa chine bran - 2 pcs;
• masikati snack - pea soup 150 g;
• kudya kwemanheru - cottage cheese 2% - 100 g;
• usiku - kefir isina mafuta - 1 kapu;

Zuva nhamba 7

• kudya kwemangwanani - stewed karoti 50 g, greens, porridge yebhari 200 g;
• chechipiri chekudya chamangwanani - pasi-fat-fat cheese 30 g, 2 rye chingwa;
• kudya kwemasikati - yakabikwa chicken fillet - 120 g, buckwheat porridge - 150 g, radish 50 g;
• masikati masikati - apuro - 1 pc.;
• kudya kwemanheru - cottage cheese 50 g, cauliflower yakabikwa - 200 g;
• usiku - kefir 0% - 1 girazi.

Zuva nhamba 8

• mangwanani-ngwanani - oatmeal 200 g, walnuts - 2 pcs, mazambiringa akaomeswa - 30 g;
• chechipiri chekudya chamangwanani - 1 orange;
• masikati - yakabikwa yakaonda nyama - 70 g, karoti uye apuro saladi - 150 g, rye chingwa - 2 pcs;
• masikati masikati - yakaderera-mafuta yogurt - 125 g;
• kudya kwemanheru - bhinzi yakabikwa 150 g, steamed hake fillet - 150 g;
• usiku - kefir 1% - 1 girazi.

Zuva nhamba 9

• chisvusvuro - porridge yepungu - 200 g, yai yakaoma yakabikwa - 1 pc, prunes - 5 pcs;
• chechipiri chekudya chamangwanani - pear - 1 pc;
• kudya kwemasikati - yakabikwa turkey fillet - 150 g, beetroot uye walnut saladhi yakarungwa nemuto wemonamu - 100 g;
• masikati masikati - cottage cheese casserole - 150 g;
• kudya kwemanheru - saladhi yeeiii, herbs, cranberries, tomate, pepper inotapira - 100 g, bran chingwa - 2 pcs., mazambiringa - 1 pc;
• usiku - kefir isina mafuta - 1 kapu.

Zuva nhamba 10

• kudya kwemangwanani - corn flakes 200 g, michero yakaomeswa - 30 g, uchi - 1 tsp, apple yakabikwa - 1 pc;
• chechipiri chekudya chamangwanani - ryazhenka - 150 ml, rye chingwa - 2 pcs;
• kudya kwemasikati - nyama yemombe yakabikwa - 1 pc., rye chingwa - 1 pc., borscht yemiriwo - 200 g;
• masikati masikati - tomato juice - 150 ml, apricots akaomeswa, prunes (3 pcs imwe neimwe);
• kudya kwemanheru - yakabikwa bhinzi - 80 g, yakabikwa salmon 120 g;
• usiku - kefir 1% - 1 girazi.

Mukuita kwekutevera kudya kwemasikati, zvakakosha kunwa magirasi gumi emvura. Iyo mvura ichachenesa muviri wezvinhu zvinokuvadza uye kuzadza chiyero chemvura-munyu.

Kuteerera nekudya kuchakubatsira iwe kurasikirwa makirogiramu mashanu mumazuva gumi, saka kudya kweMalysheva kunobatsira kuderedza uremu zvishoma nezvishoma zvakachengeteka sezvinobvira kumuviri.

Mukuwedzera kune zvigadzirwa zvinobvumirwa zvakanyorwa pamusoro apa, pane network unogona kuwana mapeji ezvokudya zvinogona kudyiwa panguva yekudya kwaElena Vasilievna.

Muchiitiko chekuita shanduko pakudya, zvakakosha kuti usapfuure nhamba yakatarwa yekoriori pazuva (1200 kcal / zuva). Kana zvisina kudaro, kudya kwemazuva gumi hakuzounza chibereko chaidiwa.

Zvichienderana nehurefu hwenguva, rondedzero yezvakabvumidzwa uye zvinorambidzwa zvinongedzo, munyori weElena Malysheva uremu hwehuremu system ndeyemhando dzinotevera:

• mapuroteni-carbohydrate, mapuroteni;
• rice
• isina munyu;
• girazi "simba".

Ngatitarisei zvakadzama iwo makuru maficha uye simba rekupa system yemumwe nemumwe wavo.

Mapuroteni-carbohydrate uye mapuroteni kudya

Maererano naMalysheva, iyi purogiramu yekurasikirwa ndiyo inonyanya kushanda uye yakachengeteka, nokuti ine kudya kwakadzikama kunopa kudya kwemazuva ose ezvokudya kumuviri. Nekuda kweizvozvo, munhu haanzwi kunzwa nzara, nekuda kwekuti kurasikirwa kwemakirogiramu akawedzera kunoitika zvisingarwadze sezvinobvira.

Yakafumiswa nezvinhu zvekabhoni zvekabhoni uye hydroxyl mapoka, chikafu cheprotein chaMalysheva chakavakirwa pakuchinjana kweprotein uye carbohydrate mazuva (1-1, 5-2, 3-1), iyo inobatsira kukurumidza kupisa mafuta uye kudonha kusvika 6 kg mukati. 10 mazuva.

Zvisinei, pasinei nekushanda kwepamusoro kwemaitiro, kudya kwakadaro kune kushungurudza muviri, ndosaka muratidziri weTV achikurudzira kuishandisa chete mumatambudziko ekukurumidzira.

Nguva yakareba yeprotein-carbohydrate yekudya ndeyemazuva gumi, zvisinei, zvichienderana nehuwandu hwehuremu hwemuviri, inogona kuderedzwa kusvika mazuva 10-5. Munguva yekuchengetwa kwayo, zvakakosha kusabvisa munyu, seasonings, sauces, zvinonhuwira kubva pakudya.

Protein zuva rekudya chirongwa maererano nekudya kweMalysheva

• padumbu risina chinhu (30 maminitsi vasati vadya) - mvura inodziya - 1 kapu;
• mangwanani-ngwanani - saladhi yemiriwo yakasvibirira nemiriwo 200g., Zai rakabikwa - 1 pc;
• kudya kwemasikati - steam hove - 180 g, cucumber - 1 pc;
• masikati snack - kefir 0% - 1 girazi;
• kudya kwemanheru - chicken fillet, yakabikwa - 350 g;
• usiku - yakaderera-mafuta yakaviriswa mukaka wakabikwa - 150 g.

Pakati pezuva recarbohydrate, iwe unofanirwa kuzviganhurira pakudya chete Brush saladi. Nhamba yekugamuchira kwayo haifaniri kudarika 8 nguva / zuva.

Saladi "Brush" kubva kuElena Malysheva yakagadzirirwa kuchenesa hurongwa hwekudya hwehupfu uye chepfu yakaungana panguva yekufutisa. Kuumbwa kwesaladi kunosanganisira 0,5 kg yebeet itsva, karoti, kabichi. Miriwo yakasvibirira inofanira kupepetwa, kuchekwa, kusanganiswa, yozosvinwa zvakanaka uye yakarungwa nemuto weremoni.

Zvinoenderana nemhedziso yachiremba, kuchinjika kwakasimba kwemazuva eprotein-carbohydrate inobatsira kukurumidza kuonda uye kukurumidza kubudirira kwechinodiwa mhedzisiro.

Pamusoro peiyi nzira yekudya kunovaka muviri, muratidziri weTV akapa patent yemumwe munyori nzira yekurasikirwa uremu inonzi protein yekudya kubva kuna Elena Malysheva. Chinhu chayo chiri mukuzara kwemuviri nezvinhu zvehupenyu zvemhuka nemiriwo kubva, izvo, kana zvakatorwa muhuwandu, zvinobatsira mukupisa kwemafuta, izvo zvinonyanya kukosha kukurumidza kuderedza uremu.

Protein kudya Malysheva kwemazuva mashanu inokubvumira kuti uremerwe uremu kusvika 5-5 kg.

Kudya mupunga

Yechipiri inonyanya kufarirwa uremu nzira kubva kuna Elena Vasilievna inobva pakushandiswa kwezuva nezuva kwe150-300 g yemupunga wakabikwa wakabikwa kwemavhiki 1-2.

Muchisarudzo chekusarudza chigadzirwa chikuru chekudya, zvakakosha kupa zvakasarudzwa zviyo zvisina kusvibiswa nemhodzi dzakareba dzakatetepa, umo, kana zvichienzaniswa nemamwe marudzi, huwandu hwezvokudya hunowedzera kakawanda. Kureva, mavhitaminzi eboka B, E, magnesium, phosphorus, mapuroteni, faibha, folic acid, selenium, zingi, potassium.

Chikafu chemupunga kubva kuna Elena Malysheva chinokutendera kuti ugadzirise maitiro emagetsi mumuviri, nzira yekugaya, inobvisa tsvina yechikafu, inoderedza cholesterol mazinga, inovandudza kutenderera kweropa, mamiriro eganda, inowedzera elasticity yemhasuru yemoyo, uye inodzivirira kuvimbiswa. Zvisinei, zvikomborero zvechigadzirwa uye kushanda kwemaitiro zvakananga zvinoenderana nekugadzirira kwakarurama kwezviyo.

Chokutanga pane zvose, mupunga unofanira kunyoroveswa usiku hwose, mushure memaawa 5-9 inokurudzirwa kuisuka uye kuidururira nemvura inodziya, muchiyero che 1 chikamu chezviyo kusvika magirazi matatu emvura, wozoisa moto. Tichifunga nezvemabikirwo eMalysheva, zviyo hazvidi kubikwa zvakakwana, sezvo nzira iyi yekuderedza uremu inobva pakushandiswa kwezviyo zvakasimba, zvisina kubikwa zviyo, izvo zvine simba guru rekuchenesa pamuviri womunhu.

Sekureva kwachiremba wesainzi yekurapa uye muratidziri weTV, panguva imwe chete, mushure mekuwana mhedzisiro, kudzikamisa uremu, munhu anofanirwa kuronga kurodha mazuva emupunga kamwe chete mazuva 1, panguva iyo idya maawa mana kubva pa4 kusvika 2 ye08.00 g yakabikwa. zviyo, uye muzvikamu pakati pekudya kunwa mvura, green tea 18.00 ml.

Tichifunga nezve chokwadi chekuti zviyo zvisina kuputswa zvinobatsira pakubviswa kwakanyanya kwe potassium kubva mumuviri, mukurasikirwa nehuremu, zvicherwa zvinofanirwa kutorwa kubatsira kubhadhara kushomeka kwe macro uye microelements.

Funga nezve "rice" menyu yevhiki kubva kuna Dr. Malysheva.

Zuva nhamba 1

• kudya kwemangwanani - apuro - 1 chidimbu, chikamu chemupunga wakabikwa 100 g, yakarungwa nejisi remonamu;
• kudya kwemasikati - mupunga wakabikwa 100 g, muto wemiriwo 100 g, karoti, kabichi, apple saladi 150 g, pamwe nekuwedzera kwe 1 tsp. mafuta omuorivhi;
• kudya kwemanheru - bhinzi yakasvibirira 80g., mupunga wakabikwa nemazambiringa akaomeswa 100g.

Zuva nhamba 2

• kudya kwemangwanani - orange - 1 pc, pumpkin porridge nemupunga - 200 g;
• kudya kwemasikati - mupunga wakabikwa 100 g, muto wezvinomera 250 g;
• kudya kwemanheru - saladhi ye kiwi, mazambiringa, zvihwitsi kana chidimbu chevhavha - 200 g, mupunga wakabikwa 150 g.

Zuva nhamba 3

• kudya kwemangwanani - pear - 1 pc., mupunga wakabikwa 100 g, yakasaswa nejisi remonamu;
• kudya kwemasikati - yemiriwo puree soup 200 g, saladhi yematomatisi, pepper inotapira uye herbs 150 g, mupunga wakabikwa 100 g;
• kudya kwemanheru - avocado 20 g, karoti yakabikwa 40 g, mupunga wakabikwa 100 g.

Zuva nhamba 4

• kudya kwemangwanani - mupunga wakabikwa 100 g, chidimbu chemvura 100 g;
• kudya kwemasikati - pear, apuro, quince saladi - 150 g, mupunga wakabikwa 100 g, sopu yemiriwo 200 g;
• kudya kwemanheru - steamed zucchini 70 g, mupunga wakabikwa 100 g.

Zuva nhamba 5

• kudya kwemangwanani - mupunga wakabikwa 100 g, mazambiringa - 1 pc;
• kudya kwemasikati - kabichi uye karoti saladhi 150 g, oatmeal 100 g, mupunga wakabikwa 100 g;
• kudya kwemanheru - kusanganiswa kwelettuce, radish, avocado, pepper inotapira 150 g, mupunga wakabikwa 100 g.

Zuva nhamba 6

• mangwanani-ngwanani - apuro - 1 pc, mupunga wakabikwa nejisi remonamu 100 g;
• kudya kwemasikati - mupunga wakabikwa 100 g, mushroom puree soup 180 g, greens, cucumber - 1 pc;
• kudya kwemanheru - walnut saladhi, mupunga wakabikwa, girini hanyanisi, sipinashi, avocado - 200 g.

Zuva nhamba 7

• kudya kwemangwanani - nzungu - 2 pcs, apricots akaomeswa - 5 pcs, mupunga wakabikwa 100 g;
• masikati - muto wemiriwo 100 g, stewed kabichi 100 g, mupunga wakabikwa 100 g, girini hanyanisi;
• kudya kwemanheru - mupunga wakabikwa pamwe nekuwedzera kwequince, apuro, pear, mazuva, apricots akaomeswa, prunes - 150 g.

Zvokudya zvemupunga kubva kuMalysheva zvinokubvumira kurasikirwa ne3-6 kg pavhiki, 10 kg mumazuva gumi, 10 kg mumazuva gumi nemana. Panguva imwecheteyo, kushanda kwemaitiro kunoenderana nekugadzirira kwakarurama kwezviyo uye chiyero chezvokudya zvinokurudzirwa, izvo zvinofanira kucherechedzwa nepamusoro-soro.

Mukuwedzera kune zvigadzirwa pamusoro apa, kudya kwaMalysheva kwevhiki kunobvumira kushandiswa kwezvokudya zvinotevera: miriwo, miriwo, porridge yemapira, mazambiringa akaomeswa, peas, nyemba, nyemba, walnuts, michero, kunze kwebhanana.

Kuti urege kudzorera makirogiramu akarasika, kubuda kubva mukudya kwemupunga kunofanira kuva zvishoma nezvishoma.

Pazuva rechina mushure mekupedzwa kwezviyo zvekurasikirwa kwekurema, zvinobvumirwa kuisa muzvokudya: girasi rekefir isina mafuta, grey pasta 200 g, 2 zvidimbu zvechingwa chekudya. Pachinomwe - kuunza zvokudya zvakajairika, kunyanya zvakapfuma muprotein. Panguva imwecheteyo, zvakakosha kudzikamisa kushandiswa kwezvigadzirwa zvebheka, zvinwiwa zvinodhaka uye kusasanganisa zvinonhuwirira, mafuta, zvakakwirira-calorie chikafu.

Simba rekudya

Basa rakakwirira, maawa okushanda asina nguva, nzendo dzebhizimisi nguva dzose, kushushikana, kuwanda kwemotokari, kuneta kunoparira kushayikwa kwenguva kunotyisa. Somugumisiro, mushure mezuva rekushanda, hapana simba uye chido chakasara kugadzirira pasi-calori chikafu chekuderedza uremu. Tichifunga nezvekukurumidza kwehupenyu, muratidziri weTV akagadzira chikafu chakakosha chesimba. Iyi hurongwa hwechikafu, kusiyana nemusanganiswa uye hupfu hwakaomeswa nechando, chikafu chakaoma nechando.

Funga zvakadzama izvo zvinosanganisirwa mukudya.

Elena Vasilievna munyori wekurasikirwa kwehuremu hunokubvumira kubvisa uremu hwakanyanya nenzira yakarurama ine utano husina kurwadziwa sezvinobvira pasina kushungurudzika kwemuviri.

Malysheva's ready-made diet is set of multi-colored boxes with diet products for 28 days. Panguva imwecheteyo, ndiro imwe neimwe kubva pane yakakwana yakavharwa mumudziyo wepurasitiki uye ine mirayiridzo yekushandisa.

Kudya kweMalysheva kwemwedzi kunosanganisira kudya kwemazuva mana pazuva (kudya kwemangwanani, masikati, tei yemasikati, kudya kwemanheru) kubva pane zvakagadzirirwa. Zvichienderana nekugadzirisa, zvigadzirwa zvinongoda kunyungudutswa zvisati zvashandiswa, zvinodururwa nemvura, pasi-fat-fat kefir kana mukaka wakaderera-mafuta.

Seti yezvigadzirwa pazuva ine inenge 800 kcal, nepo kudya kunobvumirwa kusanganisa: unsweetened green tea, watermelon, orenji, apuro, herbs, radishes, lettuce, makomkomere, tomate muhuwandu husingagumi.

Mukuita kuderedza uremu, inofanira kuyeukwa kuti, maererano nemutauriri weTV, kukosha kwemvura kwakakwirira kudarika zvokudya. Ndicho chikonzero kazhinji nzira yemunyori wake inonzi tacitly kunzi kudya kwaMalysheva kwemagirazi gumi, sezvo iyo inodiwa yemvura inodhakwa pazuva (10 litita) yekuderedza uremu yakaenzana nemakagi gumi ane simba re 2,5 g.

Mabhokisi e "zvokudya" aElena Vasilievna anosanganisira turkey, chicken fillet, mupunga, oatmeal, mbatatisi, karoti, hanyanisi, hove, mazai, mukaka, broccoli.

Simba rekudya Malysheva kwemwedzi inokubvumira kuti udzike kusvika ku15 kg yehuremu hwakawandisa.

Parizvino, kutenga seti yezvokudya zvakagadzirirwa hazvina kuoma. Kuti uite izvi, sarudza chikamu chakakodzera mumenyu yesaiti yezita rimwe chete, uye wozobhadhara. Panguva imwecheteyo, mutengo wekiti iyi kazhinji unoruramisa mari.

Zvakare, pawebhusaiti yechiremba, pane bhuku rekugadzira, rinova chishandiso chakakosha chekugadzirisa kwakaringana menyu yezuva nezuva yekurasikirwa uremu. Uye zvakare, munhu wese anogona kunyorera kuti atore chikamu muchirongwa chemunyori cheElena Malysheva - "Dhira zvakawandisa." Sezvo mutemo, vanhu vakapfuura makwikwi akakodzera mumutambo weTV, pasi pekutariswa kwevashandi vane ruzivo, vanotanga nzira inokwanisa yekuderedza uremu.

Saka, kuitira kuti usabvisa mukana wekutora fakes, zviri nani kutenga zvigadzirwa zveMalysheva pane webhusaiti yepamutemo yechiremba, uko zvitupa zvemhando yechigadzirwa zvakanamirwa kumakiti.

Munyu wakasununguka kudya

Mutemo mukuru wekubudirira uremu huremu maitiro akarurama kune munyu, sezvo ari iwo anobatsira pakuchengetwa kwemvura mumuviri, izvo zvinotungamirira kukurumidza kuwedzera.

Parizvino, Elena Malysheva akagadzira chikafu chisina munyu chekuderedza uremu. Iyo haisanganisi iyi poda muchimiro chayo chakachena kubva pakudya kwezuva nezuva, pamwe nezvigadzirwa zvinogadzirwa ne pickling (munyu matomatisi, magaka, herring) uye cheeses, soseji, chikafu chemumagaba, chine sodium chloride yakawanda. Panzvimbo pechinhu chichena chekristalline, muratidziri weTV anokurudzira kushandisa soy muto, herbs. Zvinonyanya kushoma kuti salting yemidziyo yakagadzirwa-yakagadzirirwa inobvumidzwa, nepo ichirambidzwa zvachose kuisa munyu panguva yekubika.

Mharidzo yekudya menyu:

• kudya kwemangwanani - yakaderera-mafuta chaiwo yogati - 1 kapu, munyu-isina oatmeal - 200 g;
• kudya kwemasikati - hove kana huku fillet - 150 g, mazai akabikwa - 1 pc;
• kudya kwemanheru - saladi yemiriwo - 200 g, kefir isina mafuta - 1 girazi;
• snacks - apple, grapefruit, tangerines, kwete kupfuura 1 chidimbu panguva.

Kuti uchengetedze mhedzisiro yakawanikwa, chikafu ichi cheMalysheva chinofanira kupedzwa nemazvo.

Mukuita kubuda kweiyo nzira isina munyu, muratidziri weTV anokurudzira kuunza zvikafu zvinorambidzwa mukudya zvishoma nezvishoma, nepo zvakakosha kuti usapfuure nhamba inobvumidzwa ye kilocalories inodyiwa pazuva. Iwe unogona kuverenga ichi chiratidzo uchishandisa online calculator inoratidzwa pane network.

Diet Malysheva ane chirwere cheshuga

Vanhu vazhinji vanorwara nechirwere cheshuga vakafuta. Tichifunga nezve chokwadi chekuti chirwere ichi chinosanganisira kuramba uchiomerera kune yakakosha kudya, zvinogona kuoma zvakanyanya kurasikirwa nemamwe mapaundi iwe pachako.

Imwe yezvirongwa zvinobudirira zvekurasikirwa nekurema kwechirwere cheshuga ndiyo nzira yaDr. Malysheva. Ichi chikafu chekudya, nekuda kwekusarudzwa kwezvigadzirwa zvine yakaderera glycemic index, inobvumidza iwe kwete chete kubvisa mamwe mapaundi, asiwo zvakanyanya kuderedza mutoro pane pancreas, pamwe nekudzikamisa iyo yakakwana chiyero cheshuga yeropa.

Chinokosha chekudya kweMalysheva ndechekutevera mitemo iri nyore.

1. Kusabviswa zvachose kubva pakudya kwezuva nezuva kwe confectionery, shuga, zvinwiwa zvine shuga, mafuta akaviriswa zvigadzirwa zvemukaka, semi-yakapera zvigadzirwa.
2. Kuti uchengetedze hutano hwakakwana hwehuga hweropa, zvinokurudzirwa kuwedzera kushandiswa kwemishonga mitsva uye michero isina shuga. Uye zvakare, mune yemazuva ese menyu yevane chirwere cheshuga, zvakakosha kuisa mitsva yemiriwo saladhi yakagadzirirwa wega.
3. Kudya kunofanira kutorwa nguva nenguva. Zvisinei, kana uchishandisa zvokudya zvinobvumirwa, zvakakosha kufunga nezvekuzara kwavo kwemakhahydrates. Kuti uite izvi, shandisa chiratidzo chakakosha, iyo inonzi "bread unit" (XE). Iyi coefficient yakaenzana ne12 g yemakhahydrates.

Kudya kweMalysheva kwechirwere cheshuga chechipiri kunosanganisira kushandiswa kwematafura anoratidza glycemic index yezvokudya zvakasiyana-siyana. Nekuda kwekuwanikwa kweiyo mishumo mu pharmacy, zvinogoneka, uchishandisa karukureta, kuverenga iyo carbohydrate saturation yedhishi rakapedzwa.

Kugadziriswa kwechigadzirwa

1. Slow carbs. Chikwata ichi chinosanganisira zviyo zvinogadzirwa kubva muzviyo. Kushandiswa kwezvigadzirwa zvakadaro kunobatsira kuwedzera zvishoma nezvishoma muzinga re insulin muropa.
2. Fast carbs. Chokoreti yakasviba ndeimwe yezvigadzirwa zvakakurumbira zverudzi urwu. Fast carbohydrates inogona kushandiswa kana iwe uchida kukurumidza kuwedzera kwe insulin mazinga muropa.

Chikafu cheMalysheva chechirwere cheshuga chechipiri chinokubvumira kudya michero mitsva kana sandwich duku se "snack".

Kuburitsa mazuva maererano naMalysheva

Tichifunga nezve kukurumidza kwehupenyu, zvinogara zvakanyanya kuoma kutevera chirongwa chekudya chinokurudzirwa naElena Malysheva. Ndosaka mazuva ekutsanya anogona kuve yakanakisa imwe nzira kune yakadaro yekurasikirwa uremu chirongwa, chakagadzirirwa kuchenesa muviri wechepfu uye kubvisa yakawandisa mvura kubva mumatishu, izvo zvinoita kuti uremu huremerwe.

Parizvino, kwemazuva ekutsanya, Elena Vasilievna akagadzira 3 kudya kwakasiyana. Ngationgororei zvakadzama kuumbwa kwekudya uye maitiro ekushandiswa kweumwe neumwe wavo.

Zvokudya zvemazuva ekutsanya

1. Mapuroteni. Nguva shoma yeiyi tekinoroji mazuva mashanu, iyo yakawanda ndeye mwedzi mitatu. Nheyo yekudya kwakadaro ndezvokudya zvine huwandu hwakawanda hweprotein. Simba rinoshandiswa nemuviri pakugadzirisa kudya kweprotein harina kuenzana nenhamba yemakilocalories anouya nechikafu. Nokuda kwechikonzero ichi, kune kupisa kwakanyanya kwemafuta emuviri. Kunyatsoomerera kune chikafu ichi kunovimbisa kurasikirwa kwemazuva ose kwe5-3 g. Nzvimbo huru yeprotein ndiyo cottage cheese, nyama yehuku, hove yakabikwa, mazai, nzungu, nyemba, peas, buckwheat.
2. Vegetable. Kudya uku kunoenderana nekudyiwa, mukati mezuva, kwechikafu chakakwira mune coarse fiber. Izvi zvinosanganisira: karoti, beet, kabichi, celery. Kudya kwakadaro kunokubvumira kuti urasikirwe kusvika 1 kg pazuva. Mukuwedzera, mazuva ose ekutsanya miriwo anobatsira kudzorera iyo microflora yakarurama mumatumbo makuru.
3. Grapefruit, inogona kuderedza zvakanyanya kudya, pamwe nekubvisa mvura yakawandisa kubva mumuviri. Panguva imwecheteyo, kurasikirwa kwezuva nezuva kazhinji hakupfuuri 0,8 kg. Zuva rekuburitsa pagrapefruit, nekuda kwekutadza kushanda kwechiropa, zvinopokana muvanhu vanotora ma statins. Kana zvisina kudaro, zvinogona kutungamirira kune kuora kwemamiriro ekurasikirwa.

Mazuva ese ekutsanya anotendera iwe kuti uremekedze uremu uye kuenzanisa metabolic maitiro mumuviri. Naizvozvo, kudya uku kunoratidzwa kuti kushandiswe nemunhu wese.

Mitemo yakakosha yemazuva ekutsanya

1. Kutevedzera nguva dzakaenzana dzenguva pakati pekudya (2-3 maawa).
2. Mukugadzirisa kupisa kwezvigadzirwa, zvinorambidzwa zvachose kuwedzera munyu nemafuta.
3. Kakawanda uye zvidimbu zvekudya mu100-giramu zvikamu (kusvika 9 nguva / zuva).
4. Kuti uwane chigumisiro chisingaperi, mitambo yezuva nezuva inoratidzwa. Panguva imwecheteyo, nekuda kwekuoma kwakaoma pamuviri, lymphatic uye circulatory systems inoshandiswa, uye semugumisiro, kupisa kwakanyanya kweadipose tissue.
5. Usasanganise zvikafu zvemumagaba, zvinorungwa, zvinonhuwirira, kofi, pamwe chete nemafuta ekubika uye bhekari kubva mukudya.
6. Huwandu hwemvura inonwiwa, kuwedzera kune tii uye muto, inofanira kunge iri 2 litita. nezuva rimwe.
7. Paunenge uchishandisa zvigadzirwa zvemukaka wakaviriswa, zvakakosha kutarisa mafuta avo, izvo zvisingafanire kudarika 2%.

Kutevedzera mazano aya kuchakubvumira kuti urasikirwe nemamwe mapaundi nekukurumidza, pamwe nekuvandudza muviri wose.

Kupedzisa

Saka, hurongwa hwekurasikirwa kwehuremu hwemunyori hwakagadzirwa nachiremba wesainzi yezvekurapa uye mukuru wechirongwa cheHutano haadi mari yakawanda yesimba remuviri kupisa mafuta, izvo zvinonyanya kukosha kuchengetedza hutano nekuvandudza kugara kwemunhu. ari kuonda.

Mukuita kwekurasikirwa nehuremu hwakawandisa, iwe unofanirwa kusiya mafuta, zvinonhuwira, zvinotapira uye zvinotapira, pamwe nekudzora huwandu hwemakoriori anodyiwa pazuva (kusvika 1200 kcal / zuva).

Ndeipi nzira yaElena Vasilyevna yekupa sarudzo zvinoenderana nehunhu hwemuviri, huwandu hwemapaundi ekuwedzera uye nguva inodiwa yekurasikirwa.

Semuenzaniso, kudya kwaMalysheva kwemazuva matatu kuchabatsira "kubvisa" 3-1 kg. Kana iwe uchida kudonha 2-8 kg, unofanirwa kushandisa munyu-isina, mupunga nzira, yakagadzirirwa kwemavhiki maviri. Kana uremu hunopfuura 10 kg, carbohydrate-protein kana protein yekudya kubva kuna Elena Malysheva, inogara kubva ku10 kusvika ku10 mazuva, ichabatsira kugadzirisa dambudziko.

Ruponeso rwechokwadi rwevanhu vebhizinesi vane basa rakawanda richava chikafu chaMalysheva chakagadzirirwa mumabhokisi, izvo zvinokutendera kuti uremerwe uremu kumba uye kubasa, usingade nguva yakakura uye mari yebasa kugadzirira chikafu chekudya.

Pasinei nekusarudzwa kwekurasikirwa kwehuremu nzira, kubudirira uye chigumisiro chegadziriro zvakananga zvinoenderana nekuteerera mitemo inokosha uye kuwanda kwekuedza kunoshandiswa.

Zvitubu zve