Tatiana Rybakova Ukudla amamenyu, ukudla, ukusebenza kanye nokubuyekeza

Uma umgomo wakho awukona okusheshayo kwesisindo, obakhathalelayo impilo yakho futhi abafuna ukunamathela ezimisweni umsoco ofanele ke Tatiana Rybakova Ukudla - yilokhu okudingayo.

intombazane Ordinary Tatiana lokukhula phakathi neminyaka yakhe esikoleni iye eyikhathalela isisindo ayo, ke akusizi ngalutho wazama out on ngokwakhe ezahlukene "inkanyezi" Ukudla. Ekugcineni, ingqondo wahlula watadisha eziningi izincwadi zezokwelapha ezisekelwe ekwazisweni mayelana yokudla okunempilo. Ulwazi olutholayo lizotholakala ku umsebenzi ayo, kodwa umphumela Akuzange kwaphela isikhathi eside ukufika, futhi Tatiana Rybakova mncane. Ukudla eye wavumela intombazane baphonse mayelana 50 amakhilogramu. Yiqiniso, ku "isikebhe sizinze" enjalo umxhwele akuyona ukuqeda kwezinyanga ezimbalwa. Kodwa uma ufuna ukuthatha nawe isibonelo Heroine zethu, khona-ke ube nesineke, belingisa nombono ocacile umzimba wakho ephelele futhi ukhululeke uthumele amaphupho abo.

Buhle le ndlela

Ngakho, njengoba sishilo, Tatiana Rybakova Ukudla - ke okungukuthi indlela eside kwesisindo. Ngokwesilinganiso, abantu abahamba ezinyathelweni nombhali Ukudla, ulahlekelwe 4-5 Kilos ngenyanga. Lezi zibalo akhonjiswa njengoba elilungile e imithombo eminingi yezokwelapha. A kancane kodwa engaguquki kwesisindo evumela umzimba ukuze ukujwayela ukuba ngokoqobo entsha, nezimo futhi silungise yi.

Lapho ingqondo owandile

Ukudla esekelwe ingqondo okusekelwe iseluleko sezempilo esingcono kakhulu, kuhle labo abaye anquma ukuba sisuke kuleli unomphela izibiliboco, abakhathalela ekulahlekelweni Kilos esengeziwe ezinye Kunesenzakalo cha, noma ngabe kunguwe ohlele lowo mcimbi kaNcibijane noma samaholidi. Ngakho uma ukhathele ukuhamba emibuthanweni, wamshaya unyaka, isisindo kabusha ukuthola, ukunakwa kwakho uvezwa ukudla Tatiana Rybakova. Izibuyekezo zabantu zama le ndlela, ikakhulukazi ngomdlandla.

Exemplar

Tatiana Rybakova ngokwayo - lena ephelele Ngokwesibonelo ukulandela. intombazane Simple ebonisa abanye abantu kangakanani bungatholakala uma umuntu nenkani futhi ezimisele. Ngaphezu kwalokho, ngemva umbhali yokudla Umzimba wami unciphile, wayevame ubeka izithombe zakho ekhasini e Instagram, futhi VLogging ngamathiphu eyigugu namasu. Lokhu kusho ukuthi ukufinyelela nemiphumela ayeyifuna, wahamba engafuni uphumule. Manje izimiso yokudla ukudla okunempilo, okuzokwenza ungalilahli Kilos extra emuva, zenziwe isipele futhi ukuqeqeshwa ukuqina.

Kanjani ukuqala inqubo?

Uma uvala umbono of kwesisindo ngokuhamba kwesikhathi, indlela engcono kakhulu iwukuba Tatiana Rybakova Ukudla (imenyu ngesonto sizobe ukunikeza kwesikhashana). Ngaphambi imizwilili nawe kwathatha izimiso ezintsha okunomsoco, udinga ukulahla zonke ubandlululo ngokwengqondo. Ngendlela umbono lombhali, asikho isidingo ukuba bezibeka icala ngenxa isisindo esengeziwe ushaye ngaphambili, basola ukuthi buyini ubuthakathaka bakho siqu Ukunganaki.

Ungalokothi, ngisho Entela bazibiza "plump" noma "zhirtrest". Ungabi badumale lapho uqala ushiya ungene izikali, ngoba konke kusezandleni zakho. Into esemqoka ziqine unquma iqale indlela entsha amandla, bese zonke izinto zihambe njengoba uhlelo. Tatiana Rybakov weluleka abalandeli bakhe ukulahla zonke izizindlo esidlule. Kusukela manje kuqhubeke kuphela abakhona, kanye indlela entsha ngawe khona, okuyinto kuyogcina kubangele ukuba ikusasa obunempilo.

Attitude - lokhu kuyinto ebalulekile

Vulela yokuthi ukuncipha - lokhu akukona magic noma inqubo imilingo. Tatiana Rybakova Ukudla yakhelwe abantu ngokugqamile, juqu futhi uyazethemba. Khumbula ukuthi ukungaqiniseki - isitha noma iyiphi inqubo. Ngisho noma uphawu ikhombisa isikali ngalé 100, akusiwona isizathu eziyinkimbinkimbi, ube yindoda yekwentiwa kanye nomphakathi. Uma ukuzinqumela ukuthi yini okufanele agqoke tracksuit futhi kwaThengakalula ukuhamba zokungcebeleka noma ukugijima - empini ngesibindi!

Izimiso oyinhloko le ndlela

Ngokusho umbhali ekudleni, isimiso oyinhloko le ndlela Ukuqaphela ukuthi kumane nje kuyinto umuntu odla. Uma uvula efrijini, bese ingxenye imikhiqizo kungenziwa ngokuphepha ilahlwe. Futhi asikho isidingo ukuchitha ku ukudla iningi isabelomali sabo nyangazonke. Kwanele ukuwakhipha kusuka imenyu imikhiqizo eziyingozi: ukudla eqandisiwe, ayi, khekhe, ezinoshukela, ushukela, iziphuzo ezibandayo, ukudla okusemathinini, futhi izinongo ehlukahlukene ne ukwengeza amakhemikhali.

imenyu ekuseni

Tatiana Rybakova uncoma ukuqala ekuseni nge iphalishi bendabuko. Can ukwelekelela amaprotheni yabo ukudla. Lokhu ibhulakufesi bazonibulala izinyoni ezimbili: ukuze ikhulise umzimba amandla ngoba ngosuku esicindezelayo eside emsebenzini noma ekholiji izinsuku, futhi uzonikela umuzwa satiety for isikhathi eside. Isidlo sasekuseni kumele iqedwe, uzokwenza ukuba umuntu angenakho cabanga ukudla ngemva kwamahora angaba mabili ngemva kokuqala ukusebenza noma esikoleni ngosuku. Nokho, uma uthanda, emahoreni amabili ngemuva ibhulakufesi ungacabanga mayelana isidlo.

Ukudla Tatiana Rybakova inikeza njengoba isidlo idlanzana elincane lokuqala izithelo ezomisiwe noma amantongomane. Ungakwazi isidlo izithelo elungisiwe noma amajikijolo. Ungayisebenzisi njengoba isidlo esisodwa wonke ngesonto isethi. NgoMsombuluko, udle apula eliluhlaza, ngoLwesibili - abanye nati, ngoLwesithathu - ubhamubhamu, ngoLwesine - inkomishi amajikijolo, futhi ngoLwesihlanu - izithelo ezomisiwe, noma ngokuzikhethela kwayo okugcwele Lungisa imenyu. Futhi ngosuku, ngokuba ekhaya, ungase ukwazi ukukhokhela nocezu ikhabe futhi kweqembu elincane amagilebhisi. Lokhu isidlo kuzovumela kobuhlungu udoti amaswidi namakhekhe.

Tatiana Rybakova: Ukudla. imenyu yesempula kwasemini

Isidlo sasemini futhi babe ukuwenzisisa lo msebenzi. Kuhle kakhulu kulokhu isidlo efanelekayo carbohydrate "okuhle" futhi amaprotheni, kulekelelwa yemifino isobho noma isaladi. Uma unomuzwa wokuthi ungenza ngaphandle ibhekwa - kungcono ibhizinisi lakho. Tatiana yena okhetha dinner nokunye okufana nokolweni iphalishi abilisiwe noma wabhaka inkukhu webele.

Ngemva kwasemini, singakwazi futhi ukukhokhela ukuba isidlo, kodwa manje ukudla okukodwa ngaphezulu kungaba izithelo hhayi kuphela, kodwa futhi yemifino noma yogurt. Well bazogcwalisa esiswini ingilazi kefir, fresh izaqathe, nocezu ithanga noma iklabishi Kale. Into esemqoka kuleli cala - musa wathumba futhi ningathuli iphango ukuthatha phezu phezulu. Ngemva kwasemini kakhulu futhi umthamo yesibili kahle kumele okungenani ibe 2 amahora. Ngalesi sikhathi, zama ukungacabangi ukudla njengoba umthombo wethabo kwaphela.

kwakusihlwa

Ngakho, lapho isidlo sokugcina kumele lula. Uma udle ngokwanele okunomsoco isidlo eyodla, masinyane ngasekho ebusuku unayo okungazelelwe nesifiso sokufuna kuhlasela efrijini. Nokho, ukugwema izilingo, Tatiana Rybakova, ukudla okuyinto kuyanda bayanda phakathi kwabantu, itusa ukuba umthwalo egcwele. Into esemqoka - ukwazi ukuthi hlobo luni imikhiqizo wamukelekile kulo, futhi yini engasebenzi.

Kunoma ikuphi, dinner eqotho akufanele kube ngasekupheleni. Kungokufanayo kuthiwa kanye nezincomo wezokwelapha: esidlweni sokugcina kufanele kube kungakapheli amahora angu-4 ngaphambi sokulala. Ungakwazi ukulungiselela ukudla eyodla izinhlanzi mafutha, imifino ehlukahlukene, ongaphakeme imikhiqizo fat yobisi, noma amaqanda ngaphandle izikhupha. Okuwukuphela isimo ezinzima ukuthi ukubeka Tatiana Rybakova ngoba izitsha okulungiselelwe eyodla kuyinto ukukhishwa oluphelele ukudla carbohydrate.

imikhiqizo kungavunyelwe

Ababeshisekela bavame Tatiana bagxekwa ezifana i uhlu umxhwele imikhiqizo uvinjelwe. Nokho, noma yimuphi uchwepheshe wezokudla uyavumelana nombhali indlela futhi ngeke siphakamisa lezi imikhiqizo imenyu nsuku zonke. Ngakho, uhlu imikhiqizo uvinjelwe ukusebenzisa yilezi:

• Noma yimuphi zokukhiqiza namasoseji.
• Pastries kanye nemikhiqizo ebhikawozi.
• Ushukela.
• nososo Ready ezenziwe futhi mayonnaises.
• Bouillon cubes.
• Ukudla, enongiwe ne-chemistry.

Uma ijaji kunengqondo Tatiana Rybakova ngakususi kuphela imikhiqizo eyingozi kakhulu, izinto ezibhakiwe noshukela. Njengoba beshiya lo uhlu olufushane ukudla okwenqatshelwa, uzoba hhayi kuphela ukwenza isinyathelo esikhulu ukuze kwesisindo, kodwa futhi ukuhlukana emzimbeni wakho izifo eziningi.

ukuthi avunyelwe

Kuleli phephandaba, sicabanga manje ethandwa kwesisindo indlela eliye lakhula intombazane evamile Tatiana Rybakova. Ukudla amamenyu, akuvumelekile kanye nemikhiqizo indlela kuvunyelwe zihlanganiswe imininingwane kule ncwadi. Kuyinto isikhathi sokukhuluma mayelana nemikhiqizo ogunyaziwe. Nansi uhlu oluphelele kubo:

• Noma yimuphi imifino (iyisitshulu, okuphekwe eluhlaza).
• Izithelo eziningi ezincane.
• Inyama yenkonyana, yenkukhu.
• Fish.
• Imikhiqizo yobisi kanye ongaphakeme amafutha cottage shizi.
• Amaqanda.
• Omisiwe izithelo njengendlela dessert.
• Okusanhlamvu.

ikakhulukazi isimiso

Uma uthola le ndlela radical, ungaqhubeka ziqalisa emibuthanweni. Eqinisweni, ukuyeka ushukela cishe ukuqeda kusukela ekudleni usawoti, akukho lobugebengu. Njengoba kungekho isidingo ukudla okuthosiwe. Ingabe bumnandi amazambane? Akuyona inkinga, ngoba kukhona njalo ithuba Bhaka it kuhhavini, udle isidlo oludakisayo ubisi nemikhiqizo nemifino isaladi.

Lomgomo awusekelwe ukukhishwa imikhiqizo ebalulekile evela ekudleni kwakho, kuphela aqede ukudla okuyingozi. Lokhu Ukudla aliholeli Ukuwohloka ekugcineni impilo, ngoba yokudla kulinganiswa kahle. Okungukuthi, umsoco ofanele kuyisihluthulelo impumelelo lomkhuba ngokuthi Ukudla Tatiana Rybakova. Imenyu, okuyinto libuyekeza ziyezwakala ngempela, ngempela ezihlukahlukene, futhi imiphumela ayiveza kahle imizwa yabo ngokwabo. Abantu abanamathela ezimisweni Tatiana amandla, ethi babengeke baphinde ukubuyela ukumuncwa ethosiwe, okunamafutha kanye nokudla okunoshukela. Abalandeli Tatiana ngafunda ngithole injabulo esidlweni, okuyinto bahlanganisa ikakhulu izipho bemvelo. Lokhu kusho ukuthi ukubuya Kilos extra, wena ukhohlwe, njengoba okwakwenzeka.

amanzi okuphuza

Ungakhohlwa mayelana izici of ukuphuza Ukudla Tatiana Rybakova. Amanzi ngeke likwazi ukusebenziseka kwi njengoba umthombo energy, kodwa uyasondla umzimba umswakama kubalulekile. Phuza amanzi kaningi, okungenani njalo ngehora, esuka lokhu ungazuza kuphela. Qiniseka Thenga kakhulu amanzi okuphuza, uma ukuya ejimini. Phuza emva uvuka futhi phakathi ukudla. Njengoba isisu sigcwele, futhi uyokwazi ukugwema ezifana nendlala engathandeki oyingozi.

Sample imenyu usuku

Encwadini le, sifundile ukuthi le Tatyana Rybakova. Ukudla, zokupheka ezivela umbhali, kanye namathiphu yokudla okunempilo ayatholakala ekhasini nombhali e Instagram, kanye kombhali isiqophi blog. Kulolu shicilelo sizokwenza zona umfundi kuphela imenyu okuyisibonelo usuku.

- Breakfast - oatmeal emanzini noma ne ukwengeza ubisi skimmed. Tea ngaphandle ushukela.

- Lunch - amafutha cottage shizi, itiye eliluhlaza.

- Lunch - salmon Steak, Hlobisa - isiphanga esibilisiwe irayisi elinsundu, imifino, orange.

- Umthamo - umucu abilisiwe noma wabhaka, ubhontshisi oluhlaza, asparagus noma broccoli.

- Dinner - 150 amagremu of ushizi, 2 amaqanda qanda, yogurt noma yogurt.

Imininingwane mayelana iziphuzo

Njengoba sishilo, Tatiana Rybakova unaka kakhulu amanzi okuphuza ahlanzekile. Uma ufuna phakathi ukudla ukuphuza, ungase futhi baphuze inkomishi yetiye oluhlaza noma emnyama ngaphandle ushukela, lamanzi esiphethu ngaphandle gas, ikhofi kancane ne ukwengeza ubisi yesikimu, itiye chamomile noma iyiphi ezikhishwe amakhambi, izithelo zemvelo noma nemifino ayo (Nokho ngalezi zinhloso kufanele isitokwe juicer noma ukudla processor).

isiphetho

Ngakho, niyazi, ukuthi yini ekudleni Tatiana Rybakova. Imenyu, imiphumela, ukubuyekezwa, ukudla kwenqatshelwe futhi bavunyelwe, nazo idingidwa. Uma unesithakazelo le ndlela, ungakwazi ukuhamba ngokuphepha ku ezimisweni yokudla enempilo kusasa.