Tatiana Rybakova ukudla iimenyu, ukutya, ukusebenza kunye nohlolo

Ukuba injongo yakho okukhawulezayo ukwehla kobunzima, Wazazi impilo yakho kwaye ufuna ukuba balandele ngqo imigaqo lwesondlo olufanelekileyo, ngoko Tatiana Rybakova ukutya - oku into oyifunayo.

intombazana Ordinary Tatiana kwiminyaka zakhe isikolo Ndixhalabele umzimba wayo, oko kulilize izame phezu ngokwakhe "inkwenkwezi" ukutya ezahlukeneyo. Ekugqibeleni, ingqiqo kweyisa: wayefunda uncwadi oluninzi boogqirha ngendlela enempilo. Ulwazi olufundiweyo wayeza iguqulelwe ngomsebenzi wayo, kodwa isiphumo wayengekho elide ukufika, kwaye Tatiana Rybakova ezibhityileyo. Ukutya eye wavumela intombazana lokuphosa malunga-50 eekhilogram. Kakade ke, i "zokulinganisa" onocwangco ngolu hlobo akuthethi ukuba balahle nje iinyanga ezimbalwa. Kodwa xa ufuna ukuba uthabathe nawe umzekelo Heroine wethu, ngoko yiba nomonde, ukuveza umbono ocacileyo umzimba wakho ogqibeleleyo uzive ukhululekile ukuba bangenise amaphupha abo.

Abaxhamla kule ndlela

Ngoko ke, njengoko natshoyo, Tatiana Rybakova ukutya - oku indlela ukunciphisa umzimba ixesha elide. Ngokomlinganiselo, abantu abahamba emanyathelweni umbhali yokudla, ukulahlekelwa wayedla 4-5 ngenyanga. Ukuba la manani eziboniswe njengezehlelo kangangoko ngemithombo zonyango ezininzi. A Ukwehla kobunzima okungephi kodwa ngokuthe ngcembe kuvumela umzimba ukuze wasebenzisa ubunyani entsha, Ungalungisa okanye ukulungisa isiphumo.

Xa ingqondo uyawongamela

Ukudla ngokusekelwe ingqiqo esekelwe olona nyango, kulungile abo baye bagqiba ekubeni bayeke ngokusisigxina ukutya okungekho mpilweni, abangengabo ochaphazelekayo malunga ilahleko wayedla extra ethile isiganeko ethile, nokuba iqela New Year okanye ngexesha leeholide. Ngoko ke, ukuba uthe ubaleka yokuhamba kwizangqa, ilahle unyaka, ubunzima re-ningazuza ixesha, ingqalelo yakho thaca ukutya Tatiana Rybakova. Izimvo zabantu ukuzama phandle le ndlela, ubukhulu becala ngolangazelelo olukhulu.

Exemplar

Tatiana Rybakova ngokwayo - oku ogqibeleleyo umzekelo ukuyilandela. Simple intombazana ubonisa abanye abantu indlela nokuba kunokufikelelwa njani ukuba bangumntu banenkani yaye sizimisele. Ukongeza, emva kokuba umbhali yokudla ezilahlekileyo ubunzima, yena rhoqo ubeka iifoto zakho kwiphepha e Instagram, yaye vlogging kunye iingcebiso exabisekileyo kunye namacebo. Oku kuthetha ukuba ukuze ubani afumane oko akufunayo, yena akafuni ukuphumla. Ke kaloku imigaqo yokutya okunempilo, leyo akasoze wayedla extra umva, backed up kunye noqeqesho qete.

Indlela ukuqala inkqubo?

Ukuba uvala ingcamango ilahleko ubunzima ekuhambeni kwexesha, le ndlela ifanelekileyo Tatiana Rybakova ukutya (menu veki kancinane emva koko siya kukunika). Phambi kutsha kuwe lenguqu ukuya siseko omtsha isondlo, kufuneka ziwise zonke ubandlululo nasengqondweni. Ngendlela imbono yombhali, akukho mfuneko yokuba uzibeke ityala bona ngenxa ubunzima extra sicofwa ngaphambili, ityala ubuthathaka zakho komama.

Ungaze, nkqu ngokuqhula bazibize "ukulibala" okanye "zhirtrest". Musa kudana xa ungena kuqala kwi esikalini, kuba yonke into ezandleni zenu. Eyona nto ibalulekileyo kukuba ngokuqinileyo isigqibo ukuqalisa indlela entsha amandla, yaye emva koko yonke into ihamba ngokwesicwangciso. Tatiana Rybakov icebisa abalandeli bakhe ukuze ulahle kude zonke iingcinga elidlulileyo. Ukusuka kule ndawo kuphela wokudla, kunye nendlela entsha ukuba khona, apho uya ekugqibeleni kukhokelela kwikamva obunempilo.

Isimo - le yinto ebalulekileyo

Ngena yokuba kwehle ubunzima - oku umlingo okanye inkqubo zobugqi. Tatiana Rybakova yokudla ilungiselelwe abantu ngenkalipho, esithatha ukuzithemba. Khumbula ukuba ukungaqiniseki - utshaba nayiphi na inkqubo. Nokuba uphawu ibonisa isikali kude ngaphaya 100, oko akukho sizathu ukuya koko kuntsonkothileyo, ukuze abe yindoda eyimpumelelo noluntu. Ukuba isigqibo ngokwabo kufuneka sibekwe phezu itraksuti kwaye uqale ukubonisa ukuhamba ezolonwabo okanye ukubaleka - ngesibindi edabini!

Imigaqo ephambili yale ndlela

Ngokutsho umbhali yokudla, umgaqo iphambili yale ndlela Kukuqonda ukuba umntu utya. Ukuba uvula efrijini, ngoko isiqingatha mveliso ngokukhuselekileyo kulahlwa. Kwaye oko kwakungathethi ukuba babengazi ukuba achithe ekutyeni ezininzi yebhajethi yazo yenyanga. Ingaba kwanele ngaphandle kwi menu iimveliso eziyingozi: ukutya engumkhenkce, ayi, khekhe, elithozamisayo, iswekile, iziselo ezibandayo, ukutya okunkonkxiweyo, kunye nobulawu ezahlukeneyo kongezwe kweekhemikhali.

imenyu ekuseni

Tatiana Rybakova icebisa ukuqala i ekuseni nge isidudu yemveli. Unako ukongeza ukutya kwazo protini. Le sakusasa uya kubabulala iintaka ezimbini: ekucebiseni umzimba amandla usuku elide nzima emsebenzini okanye kwikholeji mihla; kananjalo ndikunike imvakalelo kuhluthe ixesha elide. Breakfast kufuneka ngokupheleleyo, iya kuvumela umntu akafane acinge ukutya emva kweeyure ezimbini emva kokuqalisa kosuku lomsebenzi okanye esikolweni. Noko ke, ukuba uyathanda, iiyure ezimbini emva kwesidlo sakusasa uyakwazi ukucinga magqabi.

Ukudla Tatiana Rybakova njengokuba izimuncumuncu kothuli amancinci Indyebo eyomisiweyo okanye nuts. Ungakwazi umthamo iziqhamo okunencasa okanye amaqunube. Musa ukuyisebenzisa xa izimuncumuncu kanye yonke ngeveki elimisiweyo. NgoMvulo, ukutya apile eluhlaza, ngoLwesibini - ezinye nati, ngoLwesithathu - grapefruit, ngoLwesine - indebe namaqunube, yaye ngoLwesihlanu - iziqhamo ezomisiweyo, okanye ngokokubona kwayo Lungisa menu. Kwaye mini, ukuba ekhaya, unako ukuhlawula besitya ivatala kunye neqela elincinane seediliya. Le umthamo iza kuvumela iilekese inkunkuma yalula kunye namaqebengwana.

Tatiana Rybakova: yokudla. imenyu Sample sasemini

Lunch Kwakhona kufuneka ukuba ngokucokisekileyo. kakuhle kakhulu kule meko esityeni esifanelekileyo wekhabohayidreyiti "ezilungileyo" kunye neeproteni, zincediswa yi isophu yemifuno okanye isaladi. Ukuba uvakalelwa ukuba ungenza ngaphandle isongezelelo - ukuba ishishini lakho. Tatiana ngokwakhe ukhetha isidlo buckwheat isidudu kunye ebilisiweyo okanye wazosa izonkana ibele inkukhu.

Emva kwesidlo sasemini, sinako kwakhona imali izimuncumuncu, kodwa ngoku isidlo eyongezelelweyo ngeke iziqhamo kuphela, kodwa kwakhona imifuno okanye iyogurt. Well kuwanelisa isisu iglasi kefir, iminqathe fresh, besitya ithanga okanye ikhaphetshu kale. Eyona nto iphambili kule meko - musa bemka ungalinikeli iphango kuba efumene ngaphezulu. Emva kwesidlo sasemini kakhulu kwaye emsebenzini yesibini kakuhle kufuneka iiyure ezi-2 ubuncinane. Ngeli xesha, zama ukuba bacinge malunga ukutya njengomthombo kuphela iziyolo.

isidlo

Isidlo yokugqibela kufuneka lula. Ukuba utya ukutya ngokwaneleyo okunezondlo lesidlo sangokuhlwa, ngokukhawuleza okanye emva ebusuku unayo umnqweno ngequbuliso ukuhlasela efrijini. Kaloku, ukuba uphephe izilingo, Tatiana Rybakova, ukutya apho zithanda ngakumbi phakathi kwabantu, icebisa ukuba umthwalo ngokupheleleyo. Eyona nto ibalulekileyo - ukwazi bamkelekile kule uhlobo iimveliso, kwaye iyintoni engasebenziyo.

Xa kunjalo, isidlo ekucebiseni komphefumlo kufuneka emva kwexesha. Kuyafana kuthiwa kunye neengcebiso lwezonyango: isidlo lokugqibela kufuneka kube emva kweeyure ezingama-4 phambi lokulala. Ungenza ukulungiselela izidlo sangokuhlwa iintlanzi ibhityile, imifuno ezahlukeneyo, iimveliso amanqatha yobisi ophantsi, okanye amaqanda ngaphandle zamaqanda. Imeko kuphela nzima ukuba wabeka Tatiana Rybakova ngenxa izitya ezilungiselelwe isidlo na nokukhutshelwa epheleleyo ukutya ekudleni.

izinto ezingavumelekanga

Nabagxeki bavame ukuhlukunyezwa Tatiana wagxeka ukufumana uluhlu onocwangco ngolu hlobo kweemveliso ezivaliweyo. Nangona kunjalo, naziphi na ngcali bayavumelana umbhali yendlela kwaye singacebisi ezi mveliso ngenxa menu ngemihla. Ngoko ke, uluhlu imveliso ezivaliweyo ukusebenzisa zezi:

• Nayiphi na imveliso nesoseji.
• Ehla kunye neemveliso yokubhaka.
• Sugar.
• sauce Ready-ezenziwe kunye mayonnaises.
• Bouillon iityhubhu.
• Condiments, eliphekwe ngayo ngemichiza.

Ukuba ijaji nangokuqonda, Tatiana Rybakova ngaphandle kuphela iimveliso kakhulu eziyingozi, impahla wazosa izonkana neswekile. Bashiye olu luhlu elifutshane zokutya esalelweyo, akuyi kuphela ukwenza linyathelo elikhulu ukwehla kobunzima, kodwa kwakhona asuse umzimba wakho kwizifo ezininzi.

ukuba avunyelwe

Kweli phepha, sicinga ngoku ethandwayo indlela ilahleko ubunzima ukuba liqulunqe intombazana abaqhelekileyo Tatiana Rybakova. lwemenu Ukutya, akuvumelekanga, kwaye iimveliso indlela kuvumelekile zigutyungelwe iinkcukacha kule ncwadi. Lixesha lokuba ukuthetha malunga neemveliso abagunyazisiweyo. Nalu uluhlu olupheleleyo kubo:

• Yonke imifuno (yathamba, eziphekiweyo kunye ekrwada).
• Fruits hi mpimo lowutsongo.
• Yemvu, inyama yenkukhu.
• Fish.
• Iimveliso zobisi kunye amafutha cottage sisi.
• Amaqanda.
• Womile iziqhamo njenge dessert.
• Okuziinkozo.

ikakhulu isimiso

Ukuba ufumana le ndlela ezinkulu, ungasoloko bangemi ngezangqa. Enyanisweni, ukuba phezulu iswekile kunye phantse ukuphelisa ukusuka ezityiwa ityuwa, akukho nto-mthetho. Kanye njengoko kungekho mfuneko yokuba ukudla eqhotsiweyo. Ngaba ngathi incasa le iitapile? Akukho ngxaki, ngenxa yokuba kusoloko kukho ithuba lokuba ndenzele eziko, nidle isidlo iimveliso zobisi inegwele kunye isaladi yemifuno.

Lo mgaqo ayisekelwanga ngaphandle iimveliso ebalulekileyo ukusuka otya ngayo, akubikho ukutya ziyingozi kuphela. Ukudla ingakhokeleli ekudodobaleni ekugqibeleni lezempilo, kuba ukutya okucwangciseke kakuhle. Oko kukuthi, isondlo esifanelekileyo ngoyena ndoqo kwimpumelelo isenzeko ekuthiwa ukutya Tatiana Rybakova. Le menu, leyo review yinto eqhelekileyo, kakhulu ezahlukeneyo, kwaye ke iziphumo wabathethela ngokwabo. Abantu abo babambelele siseko Tatiana amandla, esithi ukuba akasoze aphinde abuyele kukufakwa eqhotsiweyo, okunamafutha kunye nokutya okunamafutha. Abalandeli Tatiana wafunda noyolo esidlweni, nto leyo ibandakanya isikakhulu iziphiwo endalo. Oku kuthetha ukuba ukubuya wayedla ezingaphezulu, unako ukulibala, njengoko zajika.

amanzi okusela

Musa ukulibala malunga awohluke zikaVitoliya yokutya Tatiana Rybakova. Amanzi ayikwazi kusetyenziswa njengomthombo wamandla, kodwa uyayondla ukufuma kubalulekile emzimbeni. Sela amanzi rhoqo, ubuncinane ngeyure zonke, kule ungazuza kuphela. Qiniseka ukuba Stock phezu amanzi okusela, ukuba ndiya nakwiziko lokuzilolonga. Asele emva uvuka naphakathi nokutya. Ekubeni isisu sigcwele, yaye uya kukwazi ukuthintela loo ukulamba ezingathandekiyo bukhali.

Sample menu for usuku

Kule ncwadi, siye safunda ngubani lo Tatyana Rybakova. Ukutya, zokupheka umbhali, kwakunye tips ukutya okunempilo ziyafumaneka kwi phepha le ngumbhali Instagram, ngokunjalo kwi blog wevidiyo yombhali. Kule ncwadana siza baziqhelanise umfundi kuphela i menu engumzekelo imini.

- Breakfast - oatmeal emanzini okanye kongezwe ubisi skimmed. Iti ngaphandle iswekile.

- Isidlo sasemini - itshizi Ikhotheji ezityebileyo, iti eluhlaza.

- Lunch - salmon inyama, a nivathise - kukho irayisi omdaka ebilisiweyo, imifuno,-orenji.

- Yidla - bila okanye namaqebengwana umtya, iimbotyi eziluhlaza, hlaza okanye broccoli.

- Dinner - 150 iigram samasi, 2 iqanda abamhlophe, iyogurt okanye iyogurt.

Iinkcukacha malunga iziselo

Njengokuba besesitshilo, Tatiana Rybakova lihlawula ingqalelo enkulu amanzi okusela acocekileyo. Ukuba ufuna phakathi kwamaxesha okutya basele, unako kwakhona bangasezwa ngendebe iti eluhlaza okanye emnyama ngaphandle iswekile, amanzi izimbiwa ngaphandle igesi, yekofu encinane kongezwe ubisi skim, iti chamomile okanye naziphi izicatshulwa esintu, iziqhamo zendalo okanye incindi yemifuno (nangona ezi njongo kufuneka ukuba juicer stock okanye iprosesa ukutya).

isiphelo

Ngoko, uyazi, yintoni na ukutya Tatiana Rybakova. Menu, iziphumo, ncomo, ukutya, akuvumelekanga, kwaye wamvumela, nabo ibixoxwa ngokunzulu. Ukuba unomdla le ndlela, ungenza ngokukhuselekileyo ugqithele siseko okunempilo ukutya ngomso.