Nutritionist Kovalkov: "Yini ukuba adle ukuba unciphise umzimba?" Uluhlu lweemveliso ifakiwe Kovalkova yokudla

Kwiminyaka nje embalwa lomsebenzi nutritionist yayo Aleksey Kovalkov wanceda amakhulu abantu ukuncipha. Yintoni na le nto indlela yakhe? Yintoni ekufuneka ukudla ukutya ukuba unciphise umzimba? Oku uya kufunda ngokufunda nqaku.

curriculum vitae

Uchwepheshe Aleksey Kovalkov Wazalwa eMoscow ngoAprili 19, 1962. Esikolweni, waba ngumfundi elungileyo, zange kube umxhaphazi. umsebenzi wakhe, iqhawe lethu wagqiba nje elivisayo. Fumana izandla zakho phezu isiqinisekiso imfundo aphakamileyo, Alexey waya kubo ukungena eyunivesithi. Pirogov. Yena ngempumelelo uviwo kwaye babhalise kwicandelo lezonyango. Ngowe-1991, wawongwa idiploma lokuthweswa. Ngoku Kovalkov akwazi azibize ugqirha.

Ngowe-2006, iqhawe namhlanje lethu waqeqeshwa ebaleni dietetics. Iiklasi ziyabanjwa kwi-Medical Academy of Postgraduate Education. Ukuba ikhosi epheleleyo, uAlex wafumana elithile omtsha - "isazi". Kovalkov wanceda kukuphelisa ubunzima obugqithisileyo amakhulu abantu ngokwakho. Wabavavanya indlela yakhe. Isiphumo zangaphaya kobesikulindele. Kuba iinyanga 7 nutritionist wawisa 80 kg.

umsebenzi

wayengakwazi elikhulu ubunzima ukulahlekelwa nutritionist loo Kovalkov njani? Yintoni ukuba adle ukuba unciphise umzimba? Iimpendulo zale mibuzo namhlanje, abantu abaninzi abanomdla. Kwaye akukho nto ayimangalisi. Ngapha koko, ukutyeba kunye AIDS udla ngokubizwa ngokuba isibetho kwenkulungwane xxi.

Ngo-2010, i nutritionist Kovalkov wavula kwikliniki yakhe kwi ebambe yonyango "MEDEP". amaziko manani athethe ngokwabo. Ngexesha ubukho le kliniki wakwazi ukunciphisa umzimba izigulane ezingaphezulu kwama-3,000.

NgoMatshi 2012, Kovalkov ubugqirha. Kuba isisekelo wathabatha Indlela yombhali ejoliswe ndahlukane umzimba.

uluhlu lweencwadi

Abantu abaninzi banceda Kovalkov nutritionist. Yintoni ukuba adle ukuba unciphise umzimba? Impendulo yalo mbuzo inokufunyanwa kwi iincwadi ezibhalwe nguye. Ngo-2010, imarike sibonakala eshicilelweyo hlelo, ibhalwe nutritionist Kovalkov. Le ncwadi ngokuba "Uloyiso phezu ubunzima." It ichazwe ngokwenkcukacha njengobuchule kuphuhliswa Kovalkova. Umbhali uxelela ngoonobangela ukutyeba, impembelelo ukutya okuthile emzimbeni womntu kunye nendima eyahlukahlukeneyo.

Ngo-2012, wabonakala ezishelfini yesibini nutritionist ethi-akhawunti - "Lose Weight kunye ingqondo!". Kwiintsuku nje ezimbalwa ushicilelo yonke yayithengiswa abantu abafuna ukunciphisa ubunzima. Abaninzi othanda Kovalkova yokudla. Menu inyanga, ungenza owakho. Eyona nto ibalulekileyo - ukuze bagcine indlela kunye nezindululo nombhali.

Transmission lweentetho

Namhlanje Alexey Kovalkova njengoko ingcaphephe uyamenywa rhoqo TV ezahlukahlukeneyo, kuquka "Uvavanyo uthenge", "indawo yokuhlala", "Taste of Life", njalo njalo. N.

Kuphantsi kweziphi ukutya ukutya ukuze ukunciphisa umzimba, iqhawe wethu uye ngokuphindaphindiweyo wathi iinkqubo zabo, ziyathethwa kwisiteshi "Ekhaya". Kutshanje ngcali ancedisane nabanini iiforam intanethi kunye nabameli yoshicilelo eendaba.

le nqubo

Elisezantsi carb-yokudla Kovalkova It ngokuya kwanda. Kodwa ngaphambi kokuba zama ukusebenza kwayo wena, kufuneka uqonde ubuchule.

Isiseko yokudla kuyimfuneko ukusetyenziswa kwemveliso kunye index ephantsi Glycemic (> 50). Ngokutsho Kovalkova, lo ngowona "okubi" iikhabhohayidrethi (<50) bandiqumbise ukutyeba yabantu. Ngoko kuyimfuneko ukunciphisa inani labo. Ke carbohydrate "elungileyo", zinokusetyenziswa ngaphandle kwemiqathango. Ngapha koko, abo ke abayi kuba kukulityaziswa yolondolozo.

Le ndlela, kuphuhliswa Alekseem Kovalkovym ibonelela menu layed ukuzilolonga. Kuba imbonakalo yokuqala iziphumo ezibonakalayo kufuneka asebenzise ubuncinane ngemizuzu engama-40 ngosuku. Oku kunokuba ukubaleka, ekhwele ibhayisekile, kunye umthambo ekhaya.

imithetho lokudla jikelele ukuba ukuqinisekisa iziphumo ezibonakalayo, zezi zilandelayo.

1. Nesimo sengqondo esifanelekileyo. Ukuba uthatha ukutya nje yentuthumbo, ayisayi kuba ixesha elide ukuba bahlale kuyo. Ngoko ke, lungisa ukuba ingcamango ukuba kuyimfuneko ukuphucula impilo jikelele kakuhle-ntle.
2. Sebenzisa of iilitha ezi-2 zamanzi. Plus 2-3 iikomityi tea eluhlaza. Kunqweneleka ukuba usele iglasi yamanzi ukuba imizuzu emi-5-10 phambi kwesidlo.
3. Esebenzisa le menu. Yokudla kufuneka bran langoku, iziqhamo, amaqunube ngexesha kunye neemveliso zobisi kunye ezisezantsi ngamanqatha.
4. Ukongeza ne vitamin nezimbiwa nezakhiwo. Oku kuya siphephe iingxaki kunye nobume bempilo kunye ukunqanda ulhleko iinwele kunye nail bundle.
5. Ukucutha ityuwa.Ukuba. Kodwa akunakwenzeka ukuba inkunkuma evela kuyo.
6. amandla fraction. Iinxalenye kufuneka amancinci - 150-200, i Kukho imfuneko qho kwiiyure 2-3.
7. Ukusetyenziswa fat nemifuno kunye protini.
8. umsebenzi Physical. Hambani umoya omtsha, iyure e-1 ngosuku. Ngentsasa elandelayo, ukwenza imithambo kwi window ezivulekileyo.

Zingaphi ukudla ihlala Kovalkova? Amanyathelo zichazwe naye ngezantsi. Ngamnye kubo umthwalo ebalulekileyo olusebenzayo. Akuvunyelwe yokutshintshana izigaba idayethi ecacisiwe ibekwe kweemveliso.

Uqeqesho kunye inyathelo lokuqala

Uhlobo lokudla - ntshikilelo umzimba. Ukuze siphephe iingxaki kunye imfuneko kakuhle ukuba ukuqhuba uqeqesho nenkqubo ukuncipha. ubude bayo - iiveki ezi-3. Ngeli xesha, akuvumelekanga ukutya ukutya zilandelayo:

• iimbotyi;
• imifino;
• imifuno (ngaphandle iminqathe, iitapile kunye beetroot);
• izityalo ngaphandle processing obukhulu;
• iziqhamo (ngaphandle iibhanana).

kwiiveki 3 ndikuhlambe, umzimba wakho uze ayibulale 5-6 kg. Konke kuxhomekeke ubunzima sokuqala.

Lifikile ixesha lokuba aqale kwinqanaba lokuqala ekutyeni. Uthatha iinyanga 1 ukuya 2. Kuba dieters ezininzi linqanam 1st lelona xesha linzima. Kodwa ukuba ifanelwe ukuba baphile, ngoko yonke into iya kuba "clockwork."

Phantsi ban ezi mveliso zilandelayo.

1. Eyakhiwe.
2. Izinongo.
3. fish eqhotsiweyo.
4. inyama okunamafutha.
5. Kombani.
6. Ukubhaka.

Isuphu, ukutya okuziinkozo kunye pulses (imithombo protein) - konke oku kunika Kovalkova yokudla. Menu inyanga, uyakwazi ubeke phezu kwakho nomnqweno. Nanku umzekelo inyathelo lokuqala ekutyeni.

• Breakfast: ikomityi iyogurt kunye bran, ikomityi yeti green ngaphandle iswekile.
• Isidlo sasemini: adle apile ezimbini eluhlaza.
• Isidlo sasemini: Ukwenza isaladi iitumato, kwaneekomkomere, ikhaphetshu kunye iminquma ezimbalwa. Enxibe omncinci ze-oli yemifuno.
• Umthamo: Sela iglasi yejusi yemifuno-iziqhamo, nidle-apile eluhlaza.
• Dinner: Bilisa nzima iphekiweyo amaqanda-2, iziselo ingaba iti buthathaka ngaphandle sweeteners.

Musa ukulibala ukusela iilitha ezi-2 ngemini amanzi acocekileyo. Le yimeko kubaluleke kakhulu ukunciphisa umzimba.

Isigaba sesibili

Ngeli xesha, kwamathumbu ohlambululayo. Kufuneka ukuba ukusela iilitha ezi-1.5 amanzi acocekileyo, yaye akukho neendebe ngaphezulu kwe-3 yeti eluhlaza. Le norm lusekiwe Kovalkov nutritionist. Yintoni ukuba adle ukuba unciphise umzimba? Ngoku nonke uyazi.

Sample menu sesibini ibakala ekutyeni.

• Isidlo sasekuseni, sidle iyogurt kunye bran kunye isilayi sesonka esibizwa ngokuba.
• Isidlo sasemini: usele iglasi juice yemifuno.
• Lunch iya kuba cottage itshizi ephantsi-amafutha (200 g) kunye nemifuno yathamba yenkukhu okanye nentlanzi.
• Afternoon umthamo: sidle iziqhamo, kodwa hayi ngaphezulu kwe 300 g
• Dinner: protein kwamaqanda ezimbini nzima-ebilisiweyo, iziqhamo okanye yemifuno isaladi, enxibe kunye amathontsi ambalwa oli yemifuno.

Ixesha sesibini isigaba - iintsuku ezingama-30. Kufuneka sizilungiselele ngenxa yokuba ubunzima akuyi kuwa kakhulu njengoko kwinqanaba lokugqibela.

Isigaba sesithathu

Umsebenzi wethu - ukubethelela iziphumo ezifunyenwe ngethuba ngezigaba ezimbini ezidlulileyo. Kweli nqanaba ekutyeni kubanegalelo esimnandi, umgubo, irayisi ecokisiweyo. Kwaye konke oku nangokomthamo efanelekileyo. Awukwazi mix carbohydrates kwamafutha isidlo mnye. Lumka ukuba yonke imihla mabaphakelwe amanqatha ingadluli '60

Inqanaba lesithathu hayi nayiphi elisikiweyo. Iza kuba ebomini. Ukuba ufuna ukugcina inani wakho umyalelo kufuneka ukuba setyenziswa ukwahlula kunye nokutya uphuphu.

Kulo sesithathu, nawe unokuba:

• chicken (ngaphandle kwesikhumba);
• imifuno (kubandakanywa iminqathe neetapile);
• iziqhamo;
• iintlanzi;
• Iimveliso zobisi kunye inepesenti esezantsi ngamanqatha.

Menu kweli nqanaba yohlukile kancinane imbijana sesibini isigaba. Ekuphela kwento ufuna ukuyisusa sasemini. Lunch kusenokuquka cottage samasi (300 g), intlanzi iyabiliswa okanye ebilisiweyo inkukhu. Wavumela imifuno musa istatshi. Kuba isidlo kufuneka ilungise isaladi. Umzekelo, yemixoxozi, tomato nekhaphetshu. I-oli yemifuno ilungele njenge ukugcwaliswa. kwiiyure 2-3 phambi kokuba lokulala bangayidlayo 2 iqanda abamhlophe.

Iziphumo kunye eziluncedo ze ubuchule

Ukudla Alexey Kovalkova ngokusekelwe isondlo esifanelekileyo yaye ngokuthe ngcembe umzimba. Le ndlela ivumela ukunciphisa iziphumo ezibi ubunzima bomzimba inkqubo ukulahleka. Ukungqinelana zonke iingcebiso ugqirha A. Kovalkova kunokwenzeka ukunciphisa ubunzima 3-4 kg sele kwisigaba wokulungiselela. Iziphumo ze izigaba we2-3 iya kuxhomekeka ubunzima sokuqala. Ngokutsho sifundo, nabantu abatyebe baphalaze 10, 15 no-20 kg. Kodwa eyona nto ibalulekileyo - ukulungisa isiphumo uyigcine nto ixesha elide.

oyi

Ukutya eyenzelwe Kovalkova ugqirha, kungekhona ilikhubalo. Oku kuthetha ukuba akukho ukuba wonke. Abantu abaphethwe zizifo ezingapheliyo, musa esichengeni impilo yakho. Kufuneka kuthetha-thethana neengcali.

Izincomo ezivela Kovalkova

Wonke omnye umntu ofuna ukunciphisa umzimba, qala ukudla unxiba ngoMvulo, ngoko ngosuku lokuqala lwenyanga elandelayo. Kwaye ke kunokuthatha ixesha elide.

Njengoko usazi, yena Aleksey Kovalkov wakhathazwa ukutyeba. Kodwa wakwazi ukuba ungabi namdla yakho uze uzise ubunzima ukuya isibonisi yesiqhelo. The main utshaba figure slim ucinga carbs ukuzila. Oku ukutya ngakumbi fast and namakhekhe. Onke amandla sokwala esimnandi, kodwa kuyingozi ukutya lezempilo. Kwiminyaka embalwa edlulileyo, uGqr Kovalkov nozidla pizza ngemini 1-2, basela sodas. Kodwa ngoku Umxhesho wakhe kuphela ukutya okunempilo - imifuno, iziqhamo, intlanzi angamarhoqorhoqo kunye nenkukhu ibele.

Ezinye amaRashiya ukunciphisa umzimba kuphela ukuya eholideyini kwaye jonga ufanelwe kwi elunxwemeni. Yaye iiholide amazwe bayalibala malunga nemithetho yokutya okunempilo Kholosa "Buffet". Emva iveki nokuzingxala ngokutya enjalo zonke iziphumo ezifunyenweyo ngexesha ukutya, hamba uhle idreyini. Kufuneka baqonde ukuba isondlo esifanelekileyo - oku ayisiso isenzeko yethutyana. Kufuneka ngqo ebomini.

Ukuba umzimba kufuneka ithathwe ngendlela ubukrelekrele. Umzekelo, yiya ejimini nje ukuba alahlekelwe kilograms ezimbalwa kunye nokufumana iziphumo ezifunwayo, bashiya ityala. Kwinyanga kamva, ubunzima kubuya kwanokuba ukutya eli xesha konke kulungile.

reviews elwe

Inkoliso baseRashiya, wazama ukucinga indlela Kovalkova, ndinombulelo umbhali wayo. Izinto eziluncedo ezingundoqo ukutya abayibiza ukungabikho yindlala kunye neyantlukwano zokutya. Abanye abantu endiqhayisa iziphumo zabo. Enye wakwazi ukuba balahlekelwe 15 kg ngeenyanga-4, elinye 10 kg ngeentsuku ezingama-20.

ukubuyekeza ezimbi malunga nenkqubo kwakhona kuza, kodwa bambalwa. Yokuba abemi akhalaze yokungabikho iziphumo ezilindelekileyo kunye ixesha elide ekutyeni.

Ekuphetheni

Sasidla ngokuthetha ngezinto a Kovalkov nutritionist. Yintoni ukuba adle ukuba unciphise umzimba? Impendulo yalo mbuzo nayo eyaziwa ngoku kuwe. izidlo ezahlukileyo noqhekeko - ukuba sisiseko indlela Kovalkova. Phantsi izindululo ngesiphumo obuncamisileyo liqinisekisiwe.