Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 1200 Kcal.
Chokwadi iwe wakaramba uchinzwa nezve uremu regimen kubva kune anozivikanwa muterevhizheni weTV uye nyanzvi yezvokudya Elena Malysheva. Uyezve, kana iwe uchitsvaga paInternet, unogona kuwana akawanda madhayeti anofungidzirwa kuti akagadzirwa naye. Kazhinji, vanobiridzira vanotopa kuti vatengere iye chishamiso uremu kurudziro yemari. Isu tinokurudzira zvakasimba kupokana nekutenda zvinokwezva zvakadaro. Zvirinani uzvizive nemitemo yekutanga yekudya kwaElena Malysheva, yakapihwa mune ino chinyorwa. Kunamatira kuchikafu chakadai, uine huwandu hwakati wandei hwehuremu hwakawandisa, unogona kurasikirwa kusvika pamakirogiramu mashanu mumazuva gumi.
Kudya zvinodiwa naElena Malysheva
Kuva munhu ari pedyo nemishonga, Malysheva haakurudzire kuderedza kudya kune zvishoma, izvo zvisingambobvumiri kuti urarame. Iye zvakare haakurudzire kusiya zvigadzirwa zvechikafu, izvo zvakagadzirirwa kupa muviri zvinhu uye zvinhu zvinodikanwa pakushanda kwayo.
Seizvo munyori wekudya uku achitaura nenzira kwayo, nzara kana kudzikisira kwakaperera muhuwandu hwechikafu chinopinda mumuviri kunogona kururamiswa chete usati wavhiyiwa. Mune zvimwe zviitiko, hunhu hwakadai hune mukana wese wekukutungamira mukuwora kwemafuta uye nekuitika kwematambudziko akakomba nechiropa uye nedzimwe nhengo dzakakosha.
Elena Malysheva anokurudzira kudya ka5 pazuva, uchitsigira zvinonzwisisika zvakakurumbira zvinovaka muviri. Asi, hongu, mune ino kesi, zvakakosha zvakanyanya kuongorora huwandu hwechikafu chaunotora. Huwandu hwechikafu haufanire kudarika zvinokwana mugirazi rimwe chete. Izvi zvinokutendera kuti usanyanya kudya uye zvishoma nezvishoma kutetepa dumbu rako. Mushure mezvose, isu tinowanzo dya yakawanda chaizvo nechikonzero chekuti dumbu rakashatiswa. Uye dambudziko iri rinoda kugadziriswa.
Mune rimwe girazi regirazi, chikafu chinoiswa, chiyero chayo chakaenzana ne200 g. Sezvo munyori weiyi hurongwa hwekurasikirwa kwehuremu hunoti, ihwo huwandu hwezvigadzirwa zvinokwana kuti unzwe wakazara uye wakasununguka kweanenge maawa matatu. Kuti saturation iuye nekukurumidza (izvi zvinonyanya kuitika pakutanga kwekudya uye kune avo vasina kujaira kudya zvidimbu zvidiki zvakadaro), Elena Malysheva anokurudzira kuva nesnack neapuro diki kana kunwa girazi remvura 3. -10 maminetsi vasati vadya kuitira kuzadza dumbu nekukurumidza uye kuderedza mikana yekudyisa.
Zvakare, munyori wezvekudya anopa zano kuti urangarire mitemo mitatu yakakosha iyo ichakubatsira iwe kurasikirwa nehuremu pasina kukuvadza kune hutano hwako. Ivo zvirokwazvo vanouya vanobatsira kune vanhu vari pane zvimwe zvakawanda zvekudya, uye vongodzora huremu hwavo.
Chekutanga, chero majusi echisikigo uye majisi matsva anogona kusanganiswa muhafu nemvura. Uku kudzvinyirira kuri nyore kunoderedza huwandu hweshuga mavari. Zvakare chokwadi chinonakidza ndechekuti majusi eorenji ndiwo akanyanya-macalorie pakati pevamwe. Rangarira izvi.
Kechipiri, kana iwe uchida mbatatisi yakakwenenzverwa, edza kugadzira broccoli kana cauliflower pane matapiri. Izvo zvinobatsira zvivakwa hazvisi zvishoma, uye iyo macalorie zvemukati zvakaderedzwa zvakanyanya. Uye chikafu chakadai chiri nyore kugaya.
Uye Elena Malysheva anokwevera kune chokwadi chokuti vazhinji vanorasikirwa nehuremu vanosarudza kurega shuga uye kuitsiva neshuga inotsiva. Chekutanga uye chakakosha kupokana ndechekuti zvigadzirwa izvi zvine contraindication uye zvinogona kukonzeresa kuitika kwehuwandu hwezvirwere zvakakomba. Usanetseke nazvo.
Iwe pamwe wakacherekedza kuti dzimwe nguva uremu haufambi nekukurumidza sezvaungade. Izvi zvinogona kuitika, sekureva kwaMalysheva, kunyanya, nekuda kwekuti akawanda maitiro akaomarara emakemikari anoitika mumhasuru yedu panguva yekurema. Nekuda kweizvo, kuonda, semhedzisiro, kunogona kudzikira. Kuti izvi zvisaitike, munyori wesystem anokurudzira zvakasimba kusaregeredza kurovedza muviri uye kurovedza muviri zuva nezuva. Kana iwe usingakwanise kuenda kumitambo, Elena Malysheva anopa zano zvirinani kuti vasiye zvifambiso zvevoruzhinji nerevhi, famba zvakanyanya uye famba uchiwanda.
Zvino isu tinokurudzira kufunga nezveseti yezvigadzirwa zvekutanga zvinoumba chikafu chemunyori. Saka, kana ukasarudza kuderedza uremu uchishandisa hurongwa hwakagadziridzwa naElena Malysheva, unofanirwa kuita ushamwari nezvigadzirwa zvakadai senyama yakaonda, huku, hove nehove, mazai, zviyo zvose uye muesli isina shuga, miriwo, miriwo, michero uye mafuta mashoma. zvinogadzirwa nemukaka nemukaka pamwe nehowa.
Tinoramba chikafu chine mafuta, chikafu chine munyu, zvihwitsi zvine ma-calorie akawanda (ayo, kazhinji, ari mune angangoita ese madhayeti). Kana iwe uchinzwa kuti wave kuda kusununguka, Malysheva anopa zano kuti usabate chibharo muviri, asi kuti udye zvidimbu zvidimbu zvechocolate yakasviba kana chete ice cream. Kuti ikurumidze kuita kwekuderedza uremu, munyori wesystem anokurudzira kugara pamakabhohaidhiretsi kwezuva rimwe, pamapuroteni kwezuva, uchichinjanisa iwo pamwe chete. Kana nzira iyi yekuderedza uremu isina kunakira iwe, unogona kusiya mazuva akabatanidzwa.
Isu tinokurudzira kuti uzvizive nemenyu sarudzo yemhando mbiri nzira dzekudzora huremu maererano nechikafu cheMalysheva.
Nekudaro, kana iwe ukabatirira kune iyo hurumende inoshandura mapuroteni uye makabhohaidhiretsi mazuva, iyo menyu inofanirwa kuve chinhu chakadai. Zuva rekutanga: chisvusvuro - zai rimwe rakabikwa (zvinogoneka mukambani yechikamu chidiki chesaladi); masikati - chimedu chenyama yakaonda kana hove; kudya kwemanheru kwakafanana nekudya kwemasikati; tudyo - zvidiki zvidiki zvezvikafu zvataurwa pamusoro.
Pazuva rehydrohydrate, shandisa saradhi inonzi Brush nguva dzose. Inosanganisira beet, karoti uye kabichi. Fukidza nejusi remoni kuti ive inonaka inonaka. Asi usadaro munyu! Malysheva inopa zano rekusiya kunwa munyu panguva yekudzora uremu zvachose.
Kana iwe ukafunga kusapatsanura mazuva kuita makabhohaidhiretsi uye mapuroteni, sarudzo dzekudya dzinogona kunge dziri seinotevera.
Chikafuro:
- 200 g yebhakkwheat yakabikwa, zai rakabikwa, karoti kaduku, 1 kadiki apple;
- porogi muhuwandu hwe200 g yakagadzirirwa-girazi remukaka;
- omelet nemukaka kubva mazai maviri (zvirinani kubvisa imwe yolk), saladhi yemaapuro uye makarotsi.
Kudya:
- semolina koteji chizi casserole;
- saradhi yebeet uye prunes, iwe unogona mukambani yezvingwa zvakawanda zve rye;
- hombe apuro.
Kudya:
- pilaf nemiriwo uye huku;
- nyama yakabikwa uye cauliflower (iwe unogona zvakare kuibika);
- muto wemuriwo, huku yekuku pamwe nebhinzi yakabikwa.
Snacks:
- 100 g yakaderera-mafuta kottage chizi uye shoma yogati;
- kabichi yakabikwa nemakarotsi;
- apuro diki uye 30 g yemadnuts.
Kudya:
- hove dzehove (dzakabikwa kana kubikwa) uye dzimwe bhinzi;
- yakaderera mafuta koteji chizi;
- casserole yakagadzirwa kubva kucottage chizi, karoti uye zai chena.
Izvo zvinodikanwa kuti kudya kwemanheru kusave kupfuura 18-19 pm (kana kanenge maawa matatu nguva yekurara isati yasvika). Kana iwe uchinzwa nzara usati warara, inwa girazi reiyo yakaderera-mafuta kefir. Kana iri iyo yakasara yemvura, hongu, iwe zvirokwazvo unofanirwa kunwa mvura isina gasi, yemakwenzi tii isina shuga inokurudzirwa zvakare. Asi zviri nani kurega kofi. Kana iwe uchitya kuenda pamusoro pekoriori nemakorori, pakutanga kuverenga huwandu hweyuniti dzakadyiwa. Izvo zvinodiwa kuti vasapfuure mazana gumi nemaviri pazuva.
Sezvauri kuona, chiyero chekufungidzira uye zvakasiyana hachisi chidiki. Uye, iwe unoona, hutongi hwakadai hwakafanana kwete chikafu chakasimba, asi chikafu chakaringana, chakaringana. Iyo menyu inogona kugadziridzwa kune yako kuravira, uchifunga mundangariro mirau yekutanga.
Contraindications kune chikafu chaElena Malysheva
Sezvo izvi, kutaura zvazviri, zvisiri zvekudya, asi chikafu chakaringana, zvine mwero, saka icho, sekudaro, hachina zvinopesana, kana zvisiri kutaura nezve kuvapo kwezvirwere zvinoda chikafu chakakosha.
Makomborero echikafu cheMalysheva
Pakati pezvakanaka zveiyi yekuremerwa system, pasina mubvunzo, kusavapo kwekunzwa kwakanyanya kwenzara kunogona kucherechedzwa. Kudya kwemakwenzi hakuite kuti urambe uine nzara. Menyu yacho yakati siyanei. Iwe haufanire, zvine hukasha kutaura, kun'un'una pamusoro pemakarotsi kwemazuva gumi. Chikafu chakaringana uye chine hutano, kunyanya kana zvasvika pamazuva akabatanidzwa. Ukasaenderera nekudya kwenguva yakareba kupfuura yakatarwa kosi, hazviite kuti muviri uri kuziya nenzara yezvikafu.
Zvakaipira kudya kwaElena Malysheva
Kana zviri zvekukanganisa kurasikirwa nehuremu zvinoenderana nenzira yaElena Malysheva, zvinogona kucherechedzwa kuti kuonda kuchiri kuitika kumhanya kwemheni, uko kunowanzo kuve chinangwa che dieters. Asi kuti uyu ndiwo mubvunzo zvakare mubvunzo.
Ehezve, sekumwe kudya kwese, zvinoda simba, nekuti mushure mezvose, kwete zvese zvekudya zvinogona kudyiwa.
Uyezve, havazi vese vanokwanisa kutevedzera musimboti wezvikamu zvinovaka muviri. Semuenzaniso, kana munhu achishanda pane yakaoma chirongwa, iko kune kamwechete masikati uye pasina nzira yekuenda. Zvichava zvichimunetsa kuti ave nechikafu.
Kuitazve chikafu cheMalysheva
Izvo zvinokwanisika kuwedzera ichi chikafu, kana iwe usati wawana chinodikanwa mhedzisiro, nekungowedzera zvishoma nhamba yemakoriori anodyiwa uye, pamwe, uchiri kuunza kumwe kuzorora. Kana iwe uchida kuita iyo imwechete kosi zvakare, zvirinani kutora kuzorora kweinenge mwedzi.