Protasov Diet

Yangu pachedu, pamwe subjective, maonero ndeokuti hapana chikafu chakakodzera! Kana iwe uchida kubvisa mamwe mapaundi, saka iwe unongoda kugadzira calorie kushomeka, nepo zvisina basa kuti chii chaizvo chauchaganhura - mafuta, makabhohaidhiretsi kana zvimwe zvekudya. Nhamba yezvokudya, nguva dzepakati pekudya, nezvimwewo hazviiti basa rinokosha.

Mukugadzirisa uremu, kuenzana kwesimba, kunyanya, kuderera kwayo mukuenzanisa nemari yemuviri, ndiyo nheyo. Asi kunze kweizvi, kuchine nguva zhinji dzega dzega dzakanyanya kukosha mukugadzirisa uremu. Uku ndiko kurudziro, iyi ndiyo yechipiri bhenefiti yekuve overweight, izvi ndezvekupedzisira, mamwe maitiro ega ega emuviri metabolic maitiro. Ndosaka ini ndichifunga nzira yekudya zvine hutano seyakanaka zano mukugadzirisa uremu, uye iri nyore. Ichi hachisi chikafu chenguva pfupi chakagadzirirwa imwe nguva uye zvimwe zvirambidzo, asi nyaya inoenderera mberi nekuiswa kwemaitiro ekudya kwakakodzera, kujaira kwekudya maitiro uye kusavapo kwe "marara echikafu" mukudya.

Zvisinei, munhu haakwanisi kufuratira kufarirwa kwezvirongwa zvakasiyana-siyana zvekudya, izvo dzimwe nguva, zvichienderana nemitemo yose, tichifunga nezvekupikisa uye pasina kukanganiswa kwepfungwa uye kusagadzikana kwekudya, zvinogona kupa zvibereko zvakanaka.

Imwe yezvirongwa izvi, iyo inofadza kune avo vanoda kuderedza uremu, ndiyo Protasov kudya.

Kudya kwaProtasov inzira ye "democracy" yekuderedza uremu nehuwandu hushoma hwekupikisa.

Pakupera kwezana ramakore rechimakumi maviri, bepanhau re "Russian Israel" rakabuda chinyorwa chepakutanga neane mukurumbira wezvekudya Kim Protasov, izvo zvakashandura vanhu nekuti zvakavaita kuti vafunge zvizere nezve maitiro avo ekudya.

“Musaita chinamato nezvokudya. Mhou yakaonda haisati yave mhara," chirevo chachiremba chakatinhira semutsara. Pamusoro pechirevo chakaoma chechokwadi, Protasov yakaratidza kune veruzhinji chirongwa chekuzvigadzirira chekudya chekudya, chine tsananguro yevhiki nevhiki menyu uye runyorwa rwezvigadzirwa zvinotenderwa. Kubva panguva iyo, mushure mekudhindwa kwekutanga, kudya kwakatumidzwa zita rekuremekedza munyori, "inotakura" zita rayo kusvikira nhasi.

Izvo zvakakosha zvehunyanzvi

Kudya kwaKim Protasov kwakagadzirirwa kwemavhiki mashanu. Kusiyana neakawanda anotsanangura zvirongwa (kefir, watermelon, cucumber, apuro, chokoreti), iyi nzira yekurasikirwa nehuremu haikonzerese kushushikana kumuviri, asi, zvinopesana, inobatsira pakudonha kwakarongeka kwemamwe mapaundi pasina kukanganisa hutano.

Kurasikirwa uremu kunoitika semugumisiro wekubviswa kwemacarbohydrates ari nyore uye mafuta kubva mukudya. Uye inobva pakushandiswa kwemiriwo, michero, lactic acid zvigadzirwa nemafuta anosvika 5% mumazuva gumi nemana ekutanga, pamwe nemazai, huku, nyama, miriwo kubva pa14 kusvika ku3 vhiki. Mukuwedzera, makabhohaidhiretsi ane high glycemic index, iyo inononoka kuderedza uremu, inobviswa zvachose kubva pakudya kwemunhu ari kurasikirwa. Kutenda kune izvi, zvinokwanisika kuderedza mutoro pane pancreas, semugumisiro, basa rayo rinowanzogadziriswa, kushuva kwemasipi kunoderedzwa.

Kuwanda kweprotein mumenyu kunobatsira pakutsva kweadipose tishu uye kuvaka mhasuru, uye iyo fiber iri chikamu chemiriwo yakasvibira inogadzirisa nzira yekugaya, inobvisa yakawandisa mvura, uye inopa kukurumidza kunzwa kwekuguta.

Kudya kwaProtasov kunobvumira mavhiki mashanu kubata ne5 makirogiramu akawandisa, nepo kukosha kwayo kukuru ndeyekuti mushure mekupera kwechirongwa, uremu haudzokeri zvakare.

Zvinokosha kuziva kuti cottage cheese, yoghurt, miriwo inogona kudyiwa chero nguva uye yakawanda sei yaunoda. Kubva pazvinwiwa zvinobvumirwa kunwa mvura yakanatswa, green tea, kofi isina simba isina shuga.

Zvinoenderana neongororo yeavo vakarasikirwa nehuremu, "shuffling" inoshandura kuravira kwemunhu, somugumisiro, muviri unojaira kudya kutsva kune hutano uye hapana zvachose kuda kudya zvakarambidzwa (zvakakangwa, mafuta ekudya, upfu, confectionery).

Munyori wezvokudya akataura kuti panguva yekuchengetwa kweprotein-vegetable diet, munhu anoderedza uremu sezvaanobatsira zvakananga kumuviri wake. Kurasikirwa kwakasimba kwehuremu kunoitika munguva kubva pa21 kusvika kumazuva makumi matatu nemashanu.

Maererano nekuongorora kwevanovaka muviri, zvinokurudzirwa kutora Protasov kudya gore negore nechinangwa chekudzivirira kusunungura muviri kune wese munhu, kunyange avo vasina matambudziko nekunyanya kuwandisa.

Kubatsira uye zvakaipa

Pasinei nokuti "brawl" yakagadzirwa pakupera kwezana remakore rapfuura, yakawana mukurumbira chete pakutanga kwezana remakore rechiXXI.

Zvakanakira zvehunyanzvi:

• kushayikwa kwezvirambidzo zvakasimba zvekudya;
• kuderedzwa kwekuda kwezvinotapira "zvinokuvadza";
• zvakasiyana-siyana zvezvigadzirwa zvinobvumirwa;
• kuvaka tsandanyama (basa remuviri pamwe chete nemapuroteni ekutora tones tsandanyama);
• kuwana mhedzisiro inooneka mushure mevhiki yechipiri yekurasikirwa uremu;
• kuenzanisa kwemetabolism;
• detoxification yemuviri;
• intestinal saturation nebhakitiriya uye probiotics;
• kuwedzera libido;
• kudzvinyirirwa kwechido;
• kushayikwa kwekunetseka mupfungwa;
• kubviswa kwekuvhara (fiber, iyo inowanikwa mumiriwo, inokurudzira intestinal motility);
• kuvandudza kushanda kweganda;
• kuwanikwa (zvigadzirwa zvinobvumidzwa, zvakasiyana nemusanganiswa weMasimba ekudya, zvinogona kuwanikwa mune chero supermarket);
• mhedzisiro inogara (neiyo yekubuda kwayo);
• kunzwa kureruka mushure mekudya.

Pasinei nezvakanaka zvakawanda, kudya kweProtasov, kana kusina kucherechedzwa kana kuitwa mumatambudziko "akarambidzwa", kunogona kukuvadza muviri.

Contraindications pakushandisa tekinoroji:

• gastric ulcer, chisingaperi gastritis, duodenitis, esophagitis;
• lactose kusashivirira;
• mukaka weprotein allergies;
• metabolic chirwere;
• matombo eitsvo, bile ducts;
• ischemic heart disease, hypertension, atherosclerosis;
• anogumbuka ura chirwere;
• nepamuviri uye lactation;
• oncology.

Mukuwedzera, kudya hakusi kusina kukanganisa.

Zvakaipa pakudya:

• kushayikwa kwezvokudya zvinopisa panguva yekutanga yezvokudya (kutsamwiswa kwepancreatic dysfunction);
• kusakwana kwekudya kwemakhahydrates (mu80% yezviitiko zvinokonzera chizuru, kuneta, kushaya simba);
• kudiwa kwekutora "yakawanda" yemiriwo yemiriwo - inopfuura kilogiramu pazuva (kuwana iyo yezuva nezuva calorie kudya);
• kudiwa kwekubviswa zvachose kwedoro;
• monotonous diet.

Nutritionists vanokurudzira zvakasimba kuti usati waita nzira iyi yekuderedza uremu, nyatsodzidza zvakanakira, zvayakaipira, zvinopesana uye bvunza chiremba wako.

Mitemo yekudya

Sezvo kudya kweProtasov kusingarevi zvirambidzo zvakasimba pazvokudya, kuitira kuti uwane chigumisiro chisingagumi, kunyatsoteerera mitemo inokosha kunodiwa. Kukanganisa kweimwe yadzo kunonotsa nzira yekuderedza uremu uye inokuendesa kure nenhamba inodiwa pazviyero.

Nheyo dzekudya kwaKim Protasov

1. Sarudza zvigadzirwa zvemukaka zvakasikwa. Zvokudya zvine zvinowedzera zvinokuvadza zvinorambidzwa: starch, dyes, sweeteners, thickeners, flavour enhancers, flavour, stabilizers. Sarudzo yakanakisa yekushandiswa kwezuva nezuva chikafu chepamba.
2. Chengetedza hurumende yekunwa. Kukurudzira matumbo padumbu risina chinhu, zvinokurudzirwa kunwa 500 milliliters emvura yakachena (30 maminitsi vasati vadya). Zuva rega rega remvura ndiro 2 litita. Mvura inonwiwa muzvikamu zviduku (30-50 milliliters imwe neimwe), yakambogovera 70% yehuwandu hwezuva nezuva muhafu yekutanga yezuva. Kushayikwa kwemvura kunotungamirira kusaenzana kwehomoni, semugumisiro, kubudirira kwekurasikirwa kunoderedzwa ne2-3 nguva.
3. Rega kushandiswa kwelozenges, lozenges kana mishonga yechikosoro. Kuregeredza mutemo uyu kunotungamirira kukutanga kwe insulini inokonzera, uye semugumisiro, kuwedzera kwenzara uye chido chekudya zvinotapira.
4. Idya zvokudya zvisina kuonda chete mumatanho maviri ekutanga ekudya. Panguva imwecheteyo, zvinorambidzwa kubvisa zvachose mafuta "ane utano" kubva mumenyu, maitiro ezuva nezuva ndeye 30 gramu.
5. Tora multivitamin complexes kutsiva kushomeka kwezvinhu zvekutevera.
6. Tarisa zviri mukati memunyu "wakavanzwa" muchikafu. Kuwedzera kwechinhu ichi kunotungamirira kukuchengetedza mvura mumuviri, kuitika kwe edema uye kukanganisa kushanda kwemoyo.
7. Usashandura kurongeka kwekugamuchira kwezvinhu zvinobvumirwa.
8. Tarisa mamiriro emuviri. Kana kutemwa nemusoro, marwadzo emudumbu, kurwadziwa munzvimbo ye epigastric, kusvetwa kwemhepo, renal colic, kusaenda kumwedzi kunoitika panguva yekudya, iwe unofanirwa kubvunza chiremba nekukurumidza uye kukanganisa maitiro ekuderedza uremu.

Pane nguva dzinotevera dze "brawl":

• chikamu chekutanga che "Adaptation" (masvondo 1 - 2);
• chikamu chechipiri che "Kuderedza uremu" (3 - 5 mavhiki);
• Nhanho yechitatu ndeye "Buda".

Mushure mekupedzwa kwechikamu chekutanga chekudya, mazinga eglucose eropa anodzikama, uye nekudaro, kushuva kwekudya zvine shuga kunoderera.

Nekuda kweizvi, mumazuva gumi nemana uremu hunoderedzwa ne14 - 2 kilogiramu. Kutevedzera mitemo iri pamusoro, panguva yechipiri "kugadzirisa" chikamu, kuchabatsira kurasikirwa neimwe 3 - 4 kilograms. Zvisinei, zvigumisiro zvinogona kukurukurwa chete nekubuda kwakarurama kubva pakudya.

Funga zvakadzama tsanangudzo yevhiki.

Chikamu chekutanga

Kudya kwemazuva gumi nemana anotevera kunosanganisira chete zvigadzirwa zvemukaka zvakaviriswa zvine mafuta kubva pa14 kusvika ku0% nemiriwo.

Zvaunogona kudya padanho rekutanga:

• lettuce mashizha;
• paprika;
• eggplants;
• shinda bhinzi;
• zucchini;
• artichokes;
• parsley dill;
• white cabbage, Beijing cabbage;
• uta;
• celery;
• magaka;
• asparagus (kunze kweKorea);
• ChiBulgaria pepper;
• okra;
• kottage chizi;
• yogati;
• kefir;
• chizi;
• green apple (kwete kupfuura 3 zvidimbu pazuva uye chete mushure mekutora ndiro huru);
• zai (1 chidimbu pazuva).

Miriwo inonyanya kudyiwa yakasvibirira, mumatambudziko akanyanya, kurapwa kushoma kunobvumidzwa, steam.

Pakutanga kuona, mukuona kwekurambidzwa kwakasimba kwezvigadzirwa, 1 vhiki inogona kuita seisingatsungiririki, asi haisi. Kubva pane izvo zvataurwa pamusoro apa, unogona kugadzirira akawanda ane hutano cocktails, saladi, masvutugadzike ayo anozosiyanisa menyu.

Mumazuva gumi nemana ekutanga, zvakakosha kuve nechokwadi kuti chiyero chezvakadyiwa zvemukaka nemiriwo zvakaenzana ne14: 1.

Sechipfeko chesaladhi, shandisa yogati isina mafuta isina shuga, mukaka wakabikwa wakaviriswa kana muto weremoni.

Inorambidzwa padanho rekutanga:

• shuga, zvinotapira;
• nyama hove;
• vhiniga, sauces, mayonnaise, ketchup;
• Korean karoti;
• soseji, masoseji;
• hove dzegungwa;
• ndiro dzine gelatin;
• uchi;
• majusi ezvitoro akaputirwa;
• soy zvigadzirwa;
• avocado;
• nyama muto;
• zvigadzirwa zvemukaka zvakaviriswa nemafuta, zvinowedzera (muesli, michero).

Tichifunga nezvekuti panguva yekutanga muviri unoenderana nekudya kutsva uye nguva iyi haisi nyore kushivirira, ngatifungei zvakadzama nezvekudya kwekurasikirwa uremu kwezuva rega rega.

Mabikirwo ezvokudya zvinobvumirwa zvekutanga

Kusiyanisa menyu yevhiki yekutanga neyechipiri, tinokurudzira kuti titarise rondedzero yezvakakurumbira "Protasov" ndiro.

Mabikirwo ekugadzirira kwavo

Beetroot

Ingredients:

• cucumber - 1 pcs;
• tsvuku tsvuku - 1 pcs;
• beet - 1 pcs;
• cheese - 100 g;
• ginger mudzi - 20 g;
• kefir - 50 ml;
• Lettuce - 40

Nheyo yekugadzirira:

1. Peel, cheka miriwo uye cheese.
2. Ginger grate.
3. Sakanidza zvakapwanyika zvinoshandiswa mune imwe mudziyo.
4. Dilute kefir ne 100 milliliters emvura inotonhora, mwaka miriwo.
5. Usati washumira, tonhorera ndiro kusvika ku18 degrees, shongedza nemashizha.

Green Boat Salad

Ingredients:

• cottage cheese 5% - 200 g;
• mhiripiri yeBulgaria - 1;
• magaka - 4 pcs;
• dhiri;
• munyu;
• mhiripiri;
• Garlic.

Kutevedzana kwetekinoroji maitiro:

1. Cheka magaka kureba muzvikamu zviviri, cheka mbeu kubva pakati. Gaya mbiru inoguma.
2. Cheka bell pepper, dill.
3. Peel garlic, svina muto.
4. Shredded zvigadzirwa zvinosanganiswa nekottage cheese, munyu.
5. Stuff the cucumber mabhoti.
6. Paunenge uchishumira, ndiro inogona kuve yakashongedzwa ne "chikepe chechikepe" chakaumbwa kubva kune chidimbu chitete chechizi chakasungirirwa pazino.

Yakaputirwa Protasovsky Egg

Ingredients:

• cheese yakagadzirwa - 20 g;
• zai - 1 zvidimbu;
• garlic - 1 zino;
• munyu.

Nheyo yekugadzirira:

1. Birai, tonhodza zai rehuku, cheka pamwe chete nehafu. Bvisa yolk kubva kune zvikamu zvinoguma.
2. Geya garlic ne garlic squeezer.
3. Gadzirira kuzadza: kusanganisa cheese yakanyunguduka, yolk, garlic, sanganisa zvakakwana. Munyu musanganiswa unoguma.
4. Isa kuzadza muhafu yeprotein. Paunenge uchishumira, shandisa chizi yakaoma.

Saladi "kutsva"

Ingredients:

• onion - 1 zvidimbu;
• Tomate - 2 pcs;
• cucumber - 1 pcs;
• mafuta-isina yogurt pasina fillers - 15 ml;
• radish - 1 pcs;
• magidhi (dhiri, parsley);
• munyu;
• mhiripiri.

Kugadzira kutevedzana:

1. Cheka miriwo mutete, peta mundiro yesaladhi, sanganisa.
2. Gadzira miriwo, munyu, pepper.
3. Sakanidza zvose zvikamu zve saladhi, mwaka nemafuta asina mafuta asina kusvibiswa yogurt pasina mafirita. Kana uchida, iwe unogona kuwedzera zai kana cheese mundiro.

Gazpacho

Ingredients:

• celery;
• bhero yellow pepper;
• magaka - 2 pcs;
• tomato juice - 150 ml;
• anyanisi - 0,5 pcs;
• garlic - 1 zino;
• muto wemonamu - 15 ml.

Nhevedzano yebasa:

1. Gadzirai onion uye garlic.
2. Imwe cucumber, hafu yepepuru yakagurwa muzvikamu zvitatu, isa mu blender. Wedzera hanyanisi, garlic, dururira muto wematomatisi, 3 milliliters emvura yakacheneswa, cheka kusvikira yakatsetseka.
3. Dice miriwo yakasara, isanganise nemiriwo yakakanyiwa.
4. Wedzera gazpacho kumunyu, mhiripiri, mwaka nemuto wemonamu, shongedza ne celery kana washandiswa.

Omelet "Protasovsky"

Ingredients:

• shuga - 150 g;
• zai - 1 zvidimbu;
• greenery;
• munyu.

Nheyo yekugadzirira ndeyotevera: kurova zai, kuwedzera zvose zvinoshandiswa kumhepo inosanganiswa, kusanganisa, kudira mundiro yekubika, kuisa mu microwave kwemaminitsi matatu.

Apple Kefir Smoothie

Ingredients:

• sinamoni;
• ndimu - 15 ml;
• apple - 2 pcs;
• yogati - 200 ml.

Kuti uwane chinwiwa chakasimbiswa, unofanirwa kusanganisa zvigadzirwa, kurova mu blender. Paunenge uchishumira, shongedza nemint.

Chikamu chechipiri

Mushure memazuva gumi nemana, menyu yeProtasov yekudya inosangana nekuchinja kunotevera: 14 gramu yenyama kana hove inowedzerwa kune lactic acid zvigadzirwa, isina-starchy miriwo. Panguva imwecheteyo, mukugadzira ndiro, inofanira kurangarirwa kuti uremu uhwu hunoratidzwa mumhando yakasvibirira.

Nyama kana hove inogona kubikwa, kupiswa kana kubikwa pasina mafuta. Inorambidzwa zvachose kuita fry iyo.

Izvi zvinokonzerwa nekuti panguva yekubika, chigadzirwa chinotora mafuta ose, chinova chakakwirira-koriori, chinotungamirira kuunganidzwa kwemafuta emuviri. Somugumisiro, nzira yekuderedza uremu inomira.

Nekuunzwa kwenyama / hove mukudya kwezuva nezuva, zvinodikanwa kudzikisira huwandu hwezvigadzirwa zvelactic acid zvinodyiwa nechikamu chimwe muzvitatu. Panguva imwecheteyo, "green apple" (3 zvidimbu / zuva) uye "zai" (1 zvidimbu / zuva) vanochengeta zvinzvimbo zvavo. Mukuwedzera, muchikamu chechipiri, unogona kudya buckwheat, mapira, oatmeal.

Kuti ugadzirire mapfekero uye sauces ye saladhi, shandisa juisi yemonamu, mafuta emiriwo (sesame, linseed, maorivhi), kirimu - pasi pekurambidzwa.

Yakadzama menyu yezuva, 3 vhiki

• kudya kwemangwanani - Dietetic pizza, unsweetened tea;
• kudya kwemasikati - beetroot uye karoti saladhi neapuro zvimedu;
• kudya kwemasikati - huku yakabikwa mu kefir;
• masikati chai - apple juice nesinamoni;
• kudya kwemanheru - keke yehove kana buckwheat porridge, coleslaw.

4 vhiki nevhiki

Hapana zvigadzirwa zvitsva zvinounzwa mumenyu, iwe unofanirwa kutevedzera kudya kwevhiki rechitatu. Kurasikirwa kwakanyanya kwehuremu kunoitika panguva ino, sezvo muviri unenge watojaira kudya kwakaderera-calorie uye unotanga kushingaira kupisa mafuta emuviri.

Menyu yemuenzaniso mavhiki mana kusvika zuva:

• kudya kwemangwanani - saladhi ne tuna, avocado;
• kudya kwemasikati - apuro yakakanyiwa nekottage cheese;
• kudya kwemasikati - huku yakagurwa, beetroot saladi negariki;
• masikati chai - tomato juice, zai;
• kudya kwemanheru - okroshka kubva mumiriwo, miriwo.

5 Vhiki Mirayiridzo

Kutanga kubva ku29 yezuva, maitiro ekuderedza uremu "anoenda" kusvika kumagumo. Menyu yevhiki yekupedzisira yechikamu chechipiri inosanganisira ndiro dzinozivikanwa uye zvigadzirwa. Panguva imwecheteyo, kunzwa kwenzara hakuitike, kuravira zvaunofarira zvinoshanduka, uye kureruka kubva kudonha makirogiramu kunoonekwa.

Menyu yemazuva mashanu evhiki:

• kudya kwemangwanani - cottage cheese casserole;
• kudya kwemasikati - apuro uye yogurt dessert nesinamoni;
• kudya kwemasikati - hove soufflé, musanganiswa wekabichi, karoti, apuro;
• masikati snack - yakabikwa nhanga nechizi;
• kudya kwemanheru - oatmeal, apple.

Mabikirwo ezvokudya zvinobvumirwa zvechipiri

Isu tinokuunzira iwe tsananguro yakadzama ye "protas" inonaka.

Pizza "Dietary"

Ingredients:

• zai - 1 zvidimbu;
• cottage cheese 5% - 100 g;
• mhiripiri yeBulgaria - 1;
• tomato - 1 pcs;
• garlic - 1 zino;
• yogati - 100 ml;
• mustard;
• pasoda;
• munyu.

Nheyo yekugadzirira:

1. Kurova zai, kuwedzera munyu, soda.
2. Knead the cottage cheese ne 50 milliliters ye yogurt, zivisa musanganiswa wezai.
3. Dururirai "protein" mukanyiwa pahomwe yekubika, gadzirai muchoto pa 180 degrees kusvikira munyoro.
4. Kutonhodza hwaro hwakagadzirirwa.
5. Hafu yemadomasi, bhero mhiripiri yakachekwa kuita zvindori.
6. Gadzirira muto: pfuura garlic kuburikidza negoriki press, funganisa nemasitadhi, munyu, 50 milliliters ye yogurt. Ita tomato puree kubva pahafu yechipiri yematomatisi. Wedzera kune muto. Gadzirisa keke neyakagadzirwa kupfeka, isa miriwo yakagurwa pamusoro, isa cottage cheese, isa pizza mu microwave kwemaminitsi mashanu.
7. Paunenge uchishumira, shongedza nemashizha.

Kefir huku

Ingredients:

• kefir - 200 ml;
• nyama yehuku - 300 g;
• garlic - 1 zino;
• zvinonhuwira (basil, chili pepper, cloves, caraway mbeu, rosemary);
• munyu.

Technology kugadzirira:

1. Shamba, cheka chicken fillet muzvikamu zvitatu, urove.
2. Isa nyama mumudziyo, mwaka nemunyu, zvinonhuwira, udira kefir kuitira kuti mvura ivhare zvachose shiri, marinate kwemaawa maviri.
3. Preheat oven kusvika kumadigiri 200.
4. Isa iyo fillet mufomu inodzivirira kupisa, wedzera 50 milliliters ye marinade, kubika maminitsi makumi mashanu.

Hove Soufflé

Ingredients:

• pollock fillet - 300 g;
• zai - 1 zvidimbu;
• mukaka - 50 ml;
• munyu;
• ndimu - 5 ml;
• zvinonhuwira (yakaomeswa hanyanisi, pasi coriander, thyme, hot pepper).

Mutsara wekugadzirira:

1. Cheka hove muzvidimbu zviduku (2 cm x 2 cm), isa mu mold.
2. Zai, munyu, zvinonhuwira, kurova mukaka. Musanganiswa unoguma udira hove.
3. Preheat oven, isa souffle muchoto kwemaminitsi makumi maviri nemashanu. Bika pa 25 degrees.
4. Paunenge uchishumira, shongedza ne lettuce, cherry tomato.

Seafood saladi

Ingredients:

• shrimp yakasvibiswa - 200 g;
• Bulgarian tsvuku tsvuku - 1 pcs;
• skim yogurt pasina zvinowedzera - 100 ml;
• tomato - 1 pcs;
• lettuce - 1 pcs;
• cheese yakaoma - 30 g;
• ndimu - 5 ml;
• munyu.

Nhevedzano yebasa:

1. Fashaidza shrimps, isa kuti itonhorere.
2. Cheka miriwo, cheese, miriwo.
3. Sakanidza zvigadzirwa, wedzera munyu, zvinonhuwira, yogurt, muto wemonamu.

Chopped huku Cutlets

Ingredients:

• zai - 1 zvidimbu;
• nyama yehuku - 300 g;
• Garlic - 2 mavhavha;
• anyanisi - 0,5 pcs;
• munyu;
• zvinonhuwira.

Technology kugadzirira:

1. Gadzirira nyama yakakanyiwa: isa zvose zvinoshandiswa mundiro ye blender, gira.
2. Gadzirai cutlets nemusanganiswa wenyama unoguma.
3. Isa mubhaira mbiri, bika maminitsi makumi maviri.

Hove dzakabikwa nemiriwo

Ingredients

• bhuruu whiting fillet - 300 g;
• kefir - 150 ml;
• mustard;
• arugula;
• cauliflower;
• Tsangamidzi;
• munyu;

Nheyo yekugadzirira:

1. Geza ginger, geya mu blender.
2. Shambai magreens, cauliflower, iyo yekupedzisira, zvakare, yakakamurwa kuva inflorescences.
3. Gadzirai marinade. Sakanidza munyu, mustard, ginger yakagurwa.
4. Bvisa hove fillet ne marinade, isa mundiro, wedzera arugula, cauliflower, dururira kefir pane zvose.
5. Isa muchoto kwemaminitsi makumi maviri, kubika pakupisa kwe20 degrees.

Iyo iri pamusoro yakaderera-calori ndiro ichabatsira kusiyanisa menyu yekuderedza uremu uye kuderedza mukana wekukanganisa.

Nhanho yechitatu ndeye "kubuda"

Zvakakosha kuti udzokere kuzvokudya zvinowanzoitika zvishoma nezvishoma uye zvakarongeka. Kana, pakupera kwechikafu, iwe "unorova" pane mafuta uye zvinotapira zvekudya, ipapo uremu huchakurumidza kudzoka shure. Mukuwedzera, njodzi yepancreatitis kana kuzvimba kwegastric mucosa inowedzera. Iwe unogona kubvisa mukana wezvinetso izvi nekutevera chirongwa chemavhiki mashanu chinova nechokwadi chekubuda chaiko kubva ku "shuffle". Zvinokurudzirwa kutora kudya kwakarongwa senheyo yemenyu yezuva nezuva.

Weekend Protasov Diet

6 Svondo

Tsiva hafu yezvigadzirwa zvemukaka zvakaviriswa zvakadyiwa mukati memazuva manomwe apfuura ane akaderera-mafuta analogues, suma 7 milliliters emafuta emiriwo mukudya. Muyero wezuva nezuva wemafuta anodyiwa ndeye 15-30 gramu. Menyu yevhiki yechitanhatu inofanira kuwedzerwa maorivhi kana nzungu (kusvika ku35 gramu), zvakaenzana kuderedza huwandu hwemafuta anopedzwa. Iwe unogona kuona mafuta ezvikafu uye kugadzira chikafu chekudya uchishandisa akakosha matafura muchikamu che "zvekudya" pane webhusaiti yepamutemo yeKim Protasov;

7 Svondo

Dzorera maapuro maviri egirini nemimwe michero: plums, unsweetened pears, maranjisi. Pasi pekurambidzwa - mazuva, mango, mabhanana, persimmons. Wedzerai menyu yevhiki yapfuura ne100 gramu yeoatmeal;

8 Svondo

Pfumisa kudya "kwapfuura" nemichero yakaomeswa (prunes, apricots akaomeswa, maonde) - 150 gramu;

9 Svondo

Wedzera miriwo yakabikwa kumenyu: beet, karoti, mbatatisi, dzungu. Tsiva hafu yezvigadzirwa zvemukaka nenyama yakaonda (huku, turkey, tsuro nyama, veal) kana hove yakaderera-mafuta (pollock, hake, perch, cod);

10 Svondo

Mumazuva manomwe ekupedzisira ekusiya kudya, zvakarongeka kuderedza nhamba yezvigadzirwa zvekudya, zvitsive nemidziyo yakajairika ine mafuta uye makhahydrates. Muvhiki yegumi, unogona kudya "chiedza" broths.

Ongororo yevanodya (Natalya Kravtsova, Galina Aniseni, Kim Protasov) uye avo vakarasikirwa nehuremu vanoratidza mhedzisiro inogara kana, pakupera kwekudya, vachirega kudya mupunga, pasta, bhekari uye confectionery zvigadzirwa kwemwedzi.

Zvikanganiso zvakajairika

Kudya kwaKim Protasov inzira yakapfava yekuderedza uremu, iyo inobatsira kurasikirwa ne5-7 kilogiramu yehuremu hwakawandisa mumavhiki gumi, uchichengetedza kurongeka pamuviri. Mukuwedzera, kudya kwakakosha kunokubvumira kuchenesa muviri wechepfu uye kugadzirisa metabolism. Izvi zvinoratidzwa nemifananidzo isati yasvika uye mushure mekurasikirwa nehuremu hwevanhu vakaunzwa pawebhusaiti yepamutemo yeanovaka muviri.

Kana, nekunyatsocherechedza mitemo yose, iyo nzira haiunzi mhedzisiro inodiwa, zvakakosha kutarisa kurongeka kwekuita kwayo.

Kukanganisa kwakajairika "maererano naProtasov"

1. Kucheka kudya kwako kwezuva nezuva kusvika ku300-400 makori. Izvo zvishoma zvishoma zvekudya panguva yekutanga zvinotungamirira pakurasikirwa kwekurema kusvika ku6 kilogram. Zvisinei, mushure mokumisa kudya, kune kudzoka kwemakirogiramu akarasika. Izvi zvinoratidzwa neongororo uye mhedzisiro yevanhu vakarasikirwa nehuremu uye munyori wehunyanzvi, Kim Protasov.
2. Kuramba kudya kwemangwanani. Kusvetuka kudya kwemangwanani mu90% yezviitiko zvinotungamira kudyisa pakudya kwemasikati uye pancreatic dysfunction.
3. Zvokudya zvisingaverengeki. Iko calorie yehuwandu hwekudya kwezuva nezuva kwakakosha kuverenga uchifunga kunyange zvidiki zvekudya.
4. Kudyisa. Izvi zvinokonzerwa nekuti izvo zvakabvumirwa zvishoma-calori zvokudya, semugumisiro, kazhinji chido chekuwedzera chikamu chendiro kuti chizadze muviri.
5. Kuramba snacks. Kana iwe usingadyi zvokudya maawa mana oga oga, ipapo muviri, uchipinda mu "fasting mode", unoderedza mapuroteni synthesis uye unoderedza metabolism. Zvigadzirwa zveprotein (nzungu mbishi, cottage cheese, yogurt) ndiyo yakanakisa sarudzo yekuwedzera kudya.
6. Calorie kuverenga "uri kuenda." Kana iwe usingatarise kukosha kwesimba rekudya kwezuva nezuva pachine nguva, njodzi yekudya "yakawandisa" chikafu inowedzera kaviri.
7. Kunyanya kushandiswa kwechizi. Munyu unochengetedza mvura mumisungo, zvichikonzera kuputika, semugumisiro wekuti uremu hauderedzi.
8. Kusaita basa remuviri. Kuti udzikise 1 kilogiramu yehuremu, unofanirwa kupisa 7500 mamwe makorikori kupfuura aidyiwa nemunhu.
9. Kushandiswa kwezvinotapira zvinotapira, glazed kana kuti yakagadzirwa cheeses, zvigadzirwa zvemukaka zvine hupenyu hurefu (10 -14 mazuva). Mukuumbwa kwezvigadzirwa izvi kune shuga, starches, zvisiri zvechisikigo zvinowedzera zvinobatsira kuderedza uremu.
10. Kuputsa kwehurumende yekunwa. Kusakwana kushandiswa kwemvura kunokonzera kuderera kwemetabolism, uye, semugumisiro, kumisa kuora muviri.
11. Kupisa kurapwa kwechikafu. Kudya kwaDr. Protasov kunosanganisira kushandiswa kwemiriwo mbishi. Kune zvigadzirwa zvakabikwa, kunyanya padanho rekutanga, zvinokurudzirwa zvakanyanya kashoma - inokwana ka1 mumazuva mashanu.
12. Kudya zvinogadzirwa nemukaka chete. Kushaikwa kwemakhahydrates akaoma mukudya kwezuva nezuva kunokonzera kuderera kwemafuta metabolism uye kuumbwa kwemitumbi yeketone, iyo inokonzera kudhakwa kwemuviri.

Kutevedzera mitemo inokosha yezvokudya, kugadzirisa zvikanganiso zvakaitwa - chivimbiso chekukurumidza uye chinobudirira kurasikirwa uremu.

FAQ

Mushure memazuva mangani iwe unodzikira uremu pa "brawl"?

Mhedzisiro yekutanga inoonekwa mushure memazuva gumi nemana (minus 14 - 1 kilograms). Kutevedzera misimboti yekudya uye nzira chaiyo yekubuda nayo inovimbisa kuonda kwakarongeka mumavhiki gumi kusvika makirogiramu gumi.

Zvinobvumirwa here kudya chizi nemafuta anodarika 5%?

Kwete Kim Protasov neshoko rokuti "cheese" rinoreva kutora zviyo kana kuti homemade low-fat cottage cheese 1 - 5%. Mhinduro yakanakisisa ndeyokushandisa "dense" yemukaka yakaviriswa yakagadzirwa iwe pachako. Kugadzira 5% cheese kumba, iwe uchada zvinotevera zvinoshandiswa:

• mukaka wose - 250 ml;
• cottage cheese 5% - 1 kg;
• gungwa remunyu rinodyiwa - 4 g;
• zai mbishi - 1 pcs;
• bhotela yakanyungudutswa - 15 ml;
• kubika soda - 1,5 g.

Nheyo yekugadzirira ndeyotevera:

• dururira cottage cheese nemukaka unopisa (50 - 60 degrees) uye gadzira maminitsi gumi pamoto muduku;
• bvisa uwandu hunovira pane sieve uye rega kumira kwemaminitsi gumi nemashanu;
• kuwedzera mafuta, soda, munyu, zai kune musanganiswa uye nyatsosanganisa;
• bika huwandu hunoguma kune "ductility" (inogara ichikurudzira);
• isa musanganiswa mumudziyo wodzvanya pasi.

Zvinokurudzirwa kubika homemade cottage cheese muzvikamu zviduku kanenge kamwe chete mazuva maviri.

Kudya maapuro chinhu chinodiwa pakudya here?

Kwete, ivo chimwe chigadzirwa chekuchengetedza chiyero chemakhahydrates mumuviri. Zvinorambidzwa kutsiva apuro nemimwe michero.

Zvinoita here kuve newatermelon pakudya kweProtasov?

Zvinorambidzwa. Watermelon chikafu chepamusoro cheglycemic. Sezvo kutora berry kunotungamira kukwira kwakanyanya kwemazinga eglucose eropa uye kuburitswa kwedhamu rakakura re insulin, munyori wekudya anoiisa sechinhu chinorambidzwa.

Unogona kuwedzera miriwo nezvinonhuwira pakudya kwako here?

Ehe. Panguva imwecheteyo, zvakakosha kuve nechokwadi kuti zvinhu zvakasikwa chete zvinosanganisirwa mumwaka. Vanilla shuga inorambidzwa.

Munyu unofanira kubviswa zvachose kubva pakudya here?

Kwete. Munyu unogona kudyiwa mune zviduku zvishoma - 5 gramu parita yemvura.

Ndeipi njodzi yekudya chimedu chimwe chekeke (kuputsika)?

Kutora kunyange chikamu chidiki che "fast carbohydrates" chinokanganisa insulin balance, iyo "inotakura" yekuisa adipose tishu. Somugumisiro, uremu hwakarasika hunodzoka.

Zvinoita here kudzokorora kosi yacho pakarepo mushure mekupedza?

Kwete Nguva yakareba yezvikamu zvitatu zveProtasov kudya ndeye vhiki gumi (10 - kutevedza, 5 - kubuda). Mushure maizvozvi, muviri unoda kuzorora. Kuregeredza kurudziro iyi kuzere nezvinetso negumbo rekudya, kudzoka kwehuremu hwakarasika uye kuparara nguva dzose. Iyo yakakwana frequency yekurapa ndeye 5 nguva pagore.

Ndeupi rudzi rwezviyo zviri nani kusabvisa pakubuda kubva mukudya?

Rye, mupunga, pizi, semolina, bhinzi, nyemba, gorosi, bhinzi.

mhedziso

Chikafu cheProtasov masikati chirongwa chakapfava chekurasa uremu chakagadzirirwa kubvisa zvakachengeteka uremu (kusvika gumi kilogiramu), uchichengetedza tsandanyama uye nekumhanya kwehutano hwemetabolism maitiro zvakanyanya sezvinobvira. Tichifunga nezvekuti menyu yemavhiki mashanu ine 10-5% yemiriwo mitsva, mukutevera chirongwa chekudya, muviri unozadzwa nezvinhu zvinobatsira, mavhitaminzi, mamicroelements, kubviswa kwemaitiro akaipa ekudya, nekuisa izvo zvekutanga. chekudya kwakakodzera.

Kiyi yekubudirira uremu huremu zvinoenderana nenzira yaKim Protasov iri mukunyatso kuomerera kumitemo yakakosha yeanovaka muviri. Iwe unofanirwa kudzidzira kudya kwete kanopfuura kamwe chete mwedzi mitanhatu yega yega, uye zvichida pagore. Panguva imwecheteyo, mushure mokusiya purogiramu yeprotein-yemiriwo, unofanirwa kuderedza kushandiswa kwemafuta, kukurumidza makhahydrates - pasta, sweets, bhekari zvigadzirwa.

Pasinei nemigumisiro yezvokudya chero zvipi, kunyange iyo inonyanya kushanda uye inokurumidza, unofanirwa kunzwisisa zvakajeka: kana, mushure mokurega, iwe uchidzokera kune tsika dzekare dzekudya, uye wotanga kudya "marara ezvokudya" zvakare, mhedzisiro yezvokudya ndeye. nekukurumidza kuenzaniswa. Zvakakosha kunzwisisa kuti chikafu hachisi muvengi, uye kurasikirwa nehuremu pasina kutevera zvakasimba, zvinodzivisa kudya hazvigoneki chete, asi zvakakosha.