Udokotela Wokudla Okunempilo Kovalkov: "Yini ukuba adle ukuze ngehlise umzimba?" Uhlu imikhiqizo kufakwe Kovalkova Ukudla

Ngeminyaka embalwa nje yayo okunomsoco umsebenzi Aleksey Kovalkov wasiza amakhulu abantu ababefuna ulahlekelwe isisindo. Kuyini indlela yakhe? Yini okudingeka udle ukudla ukuze ngehlise umzimba? Lokhu uzofunda ngokufunda isihloko.

i-curriculum vitae

Uchwepheshe wezokudla Aleksey Kovalkov Wazalwa eMoscow ngo-April 19, 1962. Esikoleni, lapho wayengumfundi okhuthele, ungalokothi bengilokhu sokuxhashazwa. Ukuzibiza kwakhe esikhathini esizayo, iqhawe lethu isinqumo esemncane. Thola izandla zakho phezu isitifiketi imfundo yesibili, Alexey waya kubo mabangene eyunivesithi. Pirogov. Yena ngempumelelo kudlule ukuhlolwa futhi libhaliswe uphiko lokuqeqeshela ezokwelapha. Ngo-1991 yena yanikezelwa diploma iziqu. Manje Kovalkov ungase azibiza udokotela.

Ngo-2006, iqhawe namuhla yethu waqeqeshwa emkhakheni dietetics. Amakilasi aphethwe ngesikhathi Medical Academy of postgraduate Education. Ukuba uwaqede, Alex wathola okukhethekile entsha - "isazi". Kovalkov wasiza balahle isisindo okweqile amakhulu abantu futhi ngokwakho. Yena ihlolwe indlela yakhe siqu. Umphumela lidlule wonke amathemba. Kwaphela izinyanga ezingu-7 okunomsoco lehla 80 kg.

umsebenzi

ayengakwenza elikhulu isisindo ngokuhlala okunomsoco enjalo Kovalkov kanjani? Yini ukuba adle ukuze ngehlise umzimba? Izimpendulo zale mibuzo namuhla, abantu abaningi banesithakazelo. Futhi akukho lutho isimanga. Phela, ukukhuluphala kanye AIDS ivame ukubizwa ngokuthi isifo ngekhulu xxi.

Ngo-2010, i-okunomsoco Kovalkov wavula umtholampilo kwakhe ngesikhathi eliyifa wezokwelapha "MEDEP". izikhungo izibalo ukuthi babeshaye esikhonkosini. Phakathi ubufakazi bokuba khona kwalesi umtholampilo wakwazi ukunciphisa umzimba iziguli ezingaphezu kuka-3,000.

Ngo-March 2012, Kovalkov zobudokotela. Ukuze uthole isisekelo kwathatha indlela kombhali okuhloswe ngaso ukususa isisindo okweqile.

uhlu lwezincwadi

Abantu abaningi basiza Kovalkov okunomsoco. Yini ukuba adle ukuze ngehlise umzimba? Impendulo yalo mbuzo ungayithola ezitholakala ezincwadini ezibhalwe yilabo kuye. Ngonyaka ka-2010, imakethe avela ephrintiwe edition, olwasungulwa Kovalkov okunomsoco. Le ncwadi ngokuthi "Ukunqoba phezu isisindo." It kuchazwa ngokuningiliziwe inqubo athuthukile Kovalkova. Umbhali utshela ngezimbangela zokuziphendukela ukukhuluphala, umthelela ukudla okuthile emzimbeni womuntu futhi indima umzimba.

Ngo-2012, wabonakala emashalofini lesibili ncwadi akhawunti okunomsoco - "Lose Weight ngengqondo!". Ezinsukwini ezimbalwa nje lonke edition wathengiswa abantu abafuna ukwehlisa isisindo. Abaningi ukuthanda Ukudla Kovalkova. Imenyu inyanga yonke, ungenza ngelakho. Into esemqoka - ukuze bagcine indlela kanye nezincomo lembhali.

Transmission ezinkulumo

Namuhla Alexey Kovalkova njengofakazi oyisazi njalo ababemenyelwe imibukiso ehlukahlukene TV, kuhlanganise "ukuthenga Test", "kwendawo yemvelo", "Taste of Life", njalo njalo. N.

Kulokho ukudla ukudla ukunciphisa umzimba, iqhawe lethu ngokuphindiwe wathi ezinhlelweni zabo, senza kusiteshi "Ekhaya". Okusanda uchwepheshe wezokudla ibambisane abanikazi izinkundla inthanethi futhi abameleli abezindaba ukuphrinta.

Le nqubo

Low-carb Ukudla Kovalkova It iyaduma ngaphezulu. Kodwa ngaphambi kokuba uzame ukusebenza yayo wena, udinga ukuqonda amasu.

Ngesisekelo Ukudla kuyadingeka ukusetshenziswa imikhiqizo nge Inkomba ongaphakeme glycemic (> 50). Ngokusho Kovalkova, kuba carbohydrate "okubi" (<50) avuse ukukhuluphala womuntu. Ngakho-ke kuyadingeka ukunciphisa engayitholi kwabo. Ngokuqondene carbohydrate "okuhle", angasetshenziswa ngaphandle kwemingcele. Phela, ngeke zephuze ngokuthi izabelo.

Le nqubo, ithuthukiswe Alekseem Kovalkovym inikeza imenyu layed kanye nokuvivinya umzimba ngendlela elinganiselayo. Ukuze ukubukeka ekuseni kwemiphumela ebonakalayo okufanele isebenzise ngayo imizuzu okungenani 40 ngosuku. Lokhu kungaba ukugijima, nokugibela ibhayisikili, nekhaya ejimini.

Jikelele imithetho yokudla eziqinisekisa Imiphumela ebonakalayo, zimi kanje.

1. Ilungelo sengqondo. Uma uthatha ukudla njengendlela ukuhlushwa, ngeke kube isikhathi eside ukuba ahlale kuyo. Ngakho-ke, ulungise ngokwabo ukuba umqondo wokuthi kubalulekile ukuba ngithuthukise impilo kanye jikelele nenhlalakahle.
2. Sebenzisa-2 amalitha amanzi. Plus 2-3 izinkomishi green tea. Kuyinto efiselekayo baphuze ingilazi yamanzi 5-10 imizuzu ngaphambi kokudla.
3. Ukudweba imenyu. Ukudla kufanele kube bran samanje, izithelo, amajikijolo ngenkathi nemikhiqizo yalo ne ephansi fat.
4. Enezela nge amavithamini namaminerali izakhiwo. Lokhu ngokwenzenjalo uyogwema izinkinga nge isimo sempilo futhi ugweme nezinwele nail umqulu.
5. Linganisa kusawoti. Kodwa-ke akunakwenzeka ukuba senqabe kuwo.
6. amandla Fractional. Izingxenye kufanele kube encane - 150-200, the Kunesidingo njalo emahoreni 2-3.
7. Ukusetshenziswa emifino namaprotheni.
8. Ukuvivinya umzimba. Hamba emoyeni opholile, okungenani 1 ihora ngosuku. Ekuseni, ukwenza umzimba ngesikhathi i windi livuliwe.

Kovalkova Bangaki Ukudla ihlala? Izinyathelo bachazwa wakhe ngezansi. Ngamunye wabo ine umthwalo obalulekile sokusebenza. Akuvunyelwe ushintshashintsha izigaba yokudla kanye esibekiwe ukusetha imikhiqizo.

Ukuqeqeshwa kanye isinyathelo sokuqala

Noma yimuphi Ukudla - ukucindezeleka emzimbeni. Ukuze ugweme izinkinga ne isidingo inhlalakahle sokulungiselela inqubo ukuncipha. ubude bayo - 3 amaviki. Phakathi nale nkathi, uvunyelwe ukuba ukudlele ekudleni kokulandelayo:

• ubhontshisi;
• imifino;
• imifino (ngaphandle izaqathe, amazambane kanye beet);
• izitshalo ngaphandle ukucutshungulwa obunzima, walala;
• izithelo (ngaphandle ubhanana).

3 amaviki ukuhlanza umzimba wakho futhi ukuqeda 5-6 kg. Konke kuncike isisindo kokuqala.

Sekuyisikhathi ukuqala esigabeni sokuqala ekudleni. Uthatha 1 2 izinyanga. Ukuze dieters kakhulu esiteji 1st iyona inkathi eyayinzima kunazo zonke. Kodwa uma okufanelekelayo ukusinda ke konke 'ayoba njengemifudlana clockwork. "

Ngaphansi kokuvinjelwa kukhona kule mikhiqizo.

1. Canned.
2. Izinongo.
3. inhlanzi ethosiwe.
4. Nokunamanoni.
5. Ngabhema.
6. Ukubhaka.

Isobho, okusanhlamvu kanye pulses (amaprotheni imithombo) - konke lokhu kubonakala kuyisixazululo esingaphelele Kovalkova Ukudla. Imenyu inyanga yonke, ungakwazi agqoke ukunambitheka yakho futhi isifiso. Nasi isibonelo se-Isinyathelo sokuqala yokudla.

• Isidlo sasekuseni: inkomishi yogurt nge bran, inkomishi yetiye oluhlaza ngaphandle ushukela.
• Isidlo sasemini: udle apula amabili oluhlaza.
• Isidlo sasemini: Ukwenza isaladi nge utamatisi, ukhukhamba, iklabishi kanye iminqumo ambalwa. Egqoke kokuncinyane samafutha zemifino.
• Umthamo: Phuza ingilazi yemifino-ijusi yezithelo, udle apula eliluhlaza.
• Dinner: Bilisa kanzima abilisiwe amaqanda 2, iziphuzo kungaba itiye ababuthakathaka ngaphandle okokunandisa.

Ungakhohlwa ukuphuza okungenani 2 amalitha ngosuku kwamanzi ahlanzekile. Lesi isimo ibaluleke kakhulu kwesisindo.

Eyesibili esiteji

Phakathi nale nkathi, wamathumbu elihlanza. Udinga ukuphuza okungenani 1.5 amalitha amanzi ahlanzekile, futhi akukho kuka 3 izinkomishi green tea. Lokhu kuyinsakavukela esungulwe Kovalkov okunomsoco. Yini ukuba adle ukuze ngehlise umzimba? Manje sonke siyazi.

Sample imenyu esigabeni yokudla yesibili.

• Ekuseni, sidla i-yogurt nge bran plus nocezu lwesinkwa wholemeal.
• Isidlo sasemini: baphuze ingilazi yemifino juice.
• Isidlo sasemini izokuba ephansi fat cottage shizi (200) nemifino iyisitshulu nge inkukhu nenhlanzi.
• Ntambama isidlo: badle izithelo, kodwa esingeqile 300 g
• Dinner: amaprotheni amaqanda amabili kanzima abilisiwe, izithelo noma nemifino isaladi, begqoke nge amaconsi ambalwa samafutha zemifino.

Isikhathi esigabeni sesibili - ezinsukwini ezingu-30. Kufanele alungele yokuthi isisindo ngeke kuwele okukhulu njengoba esigabeni sokugcina.

Isigaba sesithathu

Umsebenzi wethu - ukuhlanganisa imiphumela eyatholakala ngesikhathi izigaba ezimbili eyedlule. Kulesi sigaba ekudleni Ungengeza amnandi, ufulawa, irayisi acwengekile. Futhi konke lokhu izinto eziningi ezinengqondo. Awukwazi mix carbohydrate kanye amafutha e ngesidlo esisodwa. Nakekela ukuthi lemali nsuku zonke fat ingeqi '60

Isigaba sesithathu hhayi esibekiwe. It siyinguganaboya. Uma ufuna ukugcina isithombe sakho ngokulandelana okufanele isetshenziswe ukuhlukanisa nokuhlukanisa inkokhelo ukudla.

In the isinyathelo sesithathu, ungaba:

• inkukhu (ngaphandle kwesikhumba);
• imifino (kuhlanganise izaqathe kanye amazambane);
• izithelo;
• inhlanzi;
• imikhiqizo yobisi kanye iphesenti eliphansi amafutha.

Imenyu kuleli qophelo akuhlukile kangako kusukela isabelo of esigabeni sesibili. Into nje udinga ukususa ke kwasemini. Isidlo sasemini kungase kuhilele cottage shizi (300 g), inhlanzi steamed noma ibilisiwe inkukhu. Ivunyelwe imifino ukuthi awanalo isitashi. Eyodla kufanele isaladi. Ngokwesibonelo, ikhukhamba, utamatisi kanye iklabishi. I amafutha yemifino kufanelekile njengoba ukugcwaliswa. amahora 2-3 ngaphambi sokulala ungadla 2 amaqanda qanda.

Imiphumela kanye nezinzuzo inqubo

Ukudla Alexey Kovalkova esekelwe umsoco ofanele futhi kancane kancane kwesisindo. Le ndlela ivumela ukunciphisa nemiphumela emibi esisindo ukulahlekelwa inqubo. Ngokuhambisana zonke izincomo A. udokotela Kovalkova kungenzeka ukunciphisa isisindo 3-4 kg isivele esigabeni wokulungiselela. Imiphumela izigaba 2 kanye 3rd kuzoncika isisindo kokuqala. Ngokwalolu cwaningo, abantu okhuluphele elachithwa 10, 15 ngisho 20 kg. Kodwa into - ukulungisa yi uyigcine isikhathi eside.

Izixwayiso

Ukudla yakhelwe Kovalkova kudokotela, hhayi panacea. Lokhu kusho ukuthi-ke akuwona wonke umuntu. Abantu abaphethwe izifo ezingelapheki, musa engozini impilo yakho. Badinga uthintane ochwepheshe.

Izincomo ezivela Kovalkova

Njalo omunye umuntu ofuna ukunciphisa umzimba, qala ukudla ofaka ngoMsombuluko, khona-ke ngosuku lokuqala lwenyanga elandelayo. Futhi kungase kuthathe isikhathi eside.

Njengoba wazi ukuthi u-Aleksey Kovalkov wahlushwa ukukhuluphala. Kodwa wakwazi ukuphinde akwenze ungakuthandi ukudla futhi ulethe isisindo ukuze inkomba evamile. The main isitha sibalo ukwenzela ukungena okuncane kakhulu acabanga carbs okusheshayo. Lena ukudla ikakhulukazi okusheshayo namakhekhe. Akubona bonke abaneziphiwo amandla okuba enqabe esiphundu enjalo, kodwa yingozi ukudla impilo. Eminyakeni embalwa edlule uDkt Kovalkov udle ngosuku 1-2 pizza, baphuza iziphuzo ezinesoda. Kodwa manje ekudleni kwakhe ukudla kuphela enempilo - imifino, izithelo, izinhlanzi mafutha futhi inkukhu webele.

Abanye abantu baseRussia ulahlekelwe isisindo kuphela ukuya eholidini nokubukeka uyakufanelekela ebhishi. Futhi zokungcebeleka angaphandle bakhohlwe mayelana imithetho ukudla okunempilo futhi Ncika "lezitsha". Ngemva kwesonto lokuminza ezifana zonke imiphumela eyatholakala ngesikhathi Ukudla, iya phansi abakhwabanisi. Kumele baqonde ukuthi umsoco ofanele - lokhu akuyona into yesikhashana. Kumelwe ahlale edla esaphila.

Ukuze umsebenzi ngokomzimba futhi kufanele wasondela ngobuhlakani. Ngokwesibonelo, ukuya ejimini nje ulahlekelwe amakhilogremu ambalwa nokuthola imiphumela edingekayo, belahla icala. Ngemva kwenyanga, isisindo ubuya ngisho noma ukudla sikhathi kwakulungile.

Izibuyekezo neminye

Iningi abaseRussia, wazama ukucabanga inqubo Kovalkova, ngimbonga umlobi wayo. Izinzuzo esemqoka ukudla abakubiza ngokuthi yokuntuleka indlala ukwehluka wezokudla. Abanye abantu ukuziqhayisa Imiphumela yabo. Omunye ephethwe ukulahlekelwa 15 kg izinyanga 4, omunye 10 kg ezinsukwini ezingu-20.

Izibuyekezo ezingezinhle mayelana nenqubo futhi beze, kodwa zimbalwa. Ziyakwazi izakhamuzi akhononde ngokuntuleka kwemiphumela kulindeleke futhi isikhathi eside yokudla.

Ekuphetheni

Saxoxa ukuthi Kovalkov okunomsoco. Yini ukuba adle ukuze ngehlise umzimba? Impendulo yalo mbuzo wena manje eyaziwa. Hlukanisa nokuhlukanisa inkokhelo ukudla - ukuthi yakha isisekelo indlela Kovalkova. Ngokweyame ezinhlinzekweni izincomo umphumela omuhle kuqinisekisiwe.