Okuthandwa kakhulu namuhla kuyindlela yokulahlekelwa isisindo uDkt Zhukov, okuvumela ukuba ulahlekelwe isisindo ngokweqile futhi ngaphandle kobudlova emzimbeni. Enenethiwekhi, ungathola kalula isayithi lakhe, lapho enikeza khona izincomo eziningi eziwusizo ngesihloko sokudla okunempilo. Sizobheka ezinye zazo ukuba zengeze umbono ojwayelekile wenqubo kaDkt. Zhukov.
Isisindo sokulahlekelwa kwesisindo sikaDkt. Zhukov
Phakathi kolwazi oluwusizo mayelana nokuncipha kwesisindo emtholampilo wokulahlekelwa isisindo uDkt Zhukov, ngeke unikezwe noma iyiphi indlela engahambisani nemithetho yokudla okunomsoco. Uhlelo lulula, luhle futhi lukuvumela ukuba unciphise isisindo ngaphandle kokulimaza umzimba.
Izindlela ezihlongozwayo zingasetshenziswa singly, kodwa zinikeza umphumela omkhulu, uma uwasebenzisa ngokufana. Ukuyinkimbinkimbi okunjalo kukuvumela ukuba ususe ngokushesha ama-cell cells, okuvumela ukuthi ungabi nesisindo ngemuva kokulahlekelwa isisindo.
Kuyinto emnandi ukuthi uDkt. Zhukov uphikisa izindlela ezinjalo zokulahleka kwesisindo njengendlela yokusebenzisa amaphilisi akhethekile, ukudla okuncane okuphansi kwekhalori kanye nakho konke okubangela ukuba umzimba ulahlekelwe isisindo somzimba, okuyinto edingekile ukuze kusetshenziswe amandla okwanele.
System yokukhula omncane uDkt Zhukov
Cabanga ngalezo zindlela uDkt. Zhukov, okuyinto ayincoma ukuba asebenzise isisindo sokulahlekelwa yisisindo kuzo zonke iziguli zakhe.
Nciphisa ukusetshenziswa kwamafutha
Izazi zokudla zincoma ukuthi bonke abantu bangadli amagremu angama-40-50 amafutha ngosuku, kanti odokotela bezemidlalo ekudleni okunamafutha bayelulekwa ukuba bayeke ngo-25 g. Lesi sibalo esincane kakhulu, futhi asikwazi ukudliwa isikhathi esingaphezu kwamaviki angu-4, bese ubuyela emuva evamile . Ukuze uqinisekise ukuthi inani lamafutha ekudleni kwakho alincane, kufanele ulahle konke ukudla okunamafutha, okuthosiwe, okubandakanya ingulube, ama-sausages, amaqanda amaqanda, amafutha ezilwane, amafutha omnqumo, amantongomane, igargarini, amaswidi kanye ne-confectionery. Esikhundleni salokho, udinga nje ukuthatha amafutha enhlanzi , okuthengiswa kunoma yiliphi ikhemisi kuma-capsules akhethekile awanciphisa ukunambitheka kwawo.
Nciphisa ukusetshenziswa kwama-carbohydrate alula
Leli qembu lezinto liqukethe kakhulu amaswidi, uju, ushukela, ujamu, ama-porridges nazo zonke izinhlobo zemikhiqizo yefulawa (isinkwa, i-pasta, ama-pie, i-pelmeni, i-vareniki, amaqebelengwane, amaqebelengwane, njll). Ama-carbohydrate anzima, akhona emifinini nasezitsheni - ayasiza emzimbeni, angeke akhishwe ngaphandle, kodwa elula ukuhola isethi yesisindo esiningi.
Ayikho imikhiqizo esetshenzisiwe
Yonke imikhiqizo eye yathola ukucubungula ayikhuthazwa ukusetshenziswa. Lokhu kuhlanganisa konke ukudla okusemathinini, amakhopisi, ama-crackers, pasta, soda, njll. Yonke imikhiqizo ozoyibona ama-flavor enhancers, amakha, ama-dyes, ama-preservatives (ngokuvamile avalwe yi-E nenombolo yezinombolo ezintathu, isibonelo, E251), kufanele akhishwe ekudleni.
Ukuhamba izikhathi ezingu-5 ngesonto!
Ukuze ulahlekelwe isisindo, kutuswa ukwenza i-aerobics isigamu sehora kabili ngosuku 4 izikhathi ezingu-5 ngesonto. Ezimweni ezimbi kakhulu, ungagijima isiphambano ebusuku.
Gxila kuma-protein
Izakhamuzi zikholelwa ukuthi zonke izilogram zesisindo sakho kufanele okungenani zibe ngu-1.6 amagremu wamaprotheni ngosuku. Yebo. Owesifazane onesisindo esingama-60 kg udinga ukudla cishe ngamagremu angu 96 wamaprotheni. Kungcono ukukhetha inhlanzi yenkomo yenkukhu, inkukhu noma amafutha aphansi, nokuphuza imikhiqizo yobisi ephansi. Umtholampilo ukunxusa ukuba uphuze i-protein cocktail uma ungeke uthathe ukudla okwanele kwamaprotheni.
Ngaphezu kwalokho, unikeza futhi iseluleko esijwayelekile okufanele uphuze ngangokunokwenzeka amanzi aphuze ahlanzekile - okungenani ama-2 amalitha ngosuku. Ngokubambisana, lezi zinyathelo ziholela ekulahlekeni kwesisindo esisheshayo futhi esiphumelelayo.