U-Tatiana Malakhova ngemfundo akayona isondlo sokudla, kepha unjiniyela wokufudumala, futhi ngale ndlela, lapho esondliwa ngumama ogogobele pampushka, waqala ngokuthi eminyakeni engu-11 wayeka ukubeka ushukela etizini. Namuhla umhlaba usuvele ufunde izincwadi eziningana zalokhu ukulahlekelwa abesifazane njalo. Futhi indlela yokulahlekelwa isisindo uTatyana Malakhova, njengoba kwakunjalo eminyakeni engu-11, isekelwe ezimisweni zokuqala - ukungadli amnandi, amafutha, ufulawa, njll.
Imodi yamandla
Indlela yokulahlekelwa isisindo uTatiana Malakhova uthi:
- akukho ukudla emva kwezinyanga eziyisithupha, futhi esimweni esibucayi, amahora amane ngaphambi kokulala;
- kufanele alwele isikhathi samahora angu-14 phakathi kokudla kwasekuseni nokudla kwasekuseni;
- akukho ukudla okulula, futhi sihlukanisa konke ukudla ukudla okuyisithathu kuya kwezingu-4.
U-Tatiana Malakhova uthi ukulahleka kwesisindo esifanele lapho uthanda ukudla, futhi ngesikhathi esifanayo, udle ukuthi isisindo sakho asiveli esikalini. Ngamanye amazwi, kufanele wenze ukudla kwakho okudla kokudla okuthandayo, noma uqale ukuthanda ukudla kokudla. Nakuba kunjalo, ngemuva kokuphoqa ukuba udle izaladi zemifino kunamazambane , maduzane uzoyeka ukufundisa amazambane othosiwe futhi uqale ngokulindela okukhulu ukucabanga nokubhekelela isaladi yemifino.
Ukwehla kwesisindo kuhlelo lukaTatiana Malakhova lisho ukudla kwasekuseni okuqinile futhi akukho ukudla okungabikho: ukudla kwasekuseni, kwasemini nakusihlwa kuyimpoqo.
Inani le-caloric
I-Tatiana ayilona i-adherence yamadlokhi aphansi-khalori, futhi ngokujwayelekile, ayithandi igama lokudla. Ukholelwa ukuthi okuqukethwe kwe-caloric kokudla kwethu akufanele kube ngaphansi kwezindleko zethu zamandla. Ngakho-ke, kufanele ubale umzimba wakho oyisisekelo bese ukhetha okuqukethwe kwekhalori ngokuya endleleni ophila ngayo oholayo.
Ngesikhathi sokudla
Ngokwenqubo yokulahlekelwa isisindo uTatyana Malakhova, yonke isidlo kufanele sinikezwe okungenani imizuzu engama-20 yokunakwa. Ngalesi sikhathi, umuntu akufanele acabange ngomuntu ongaphandle, noma ahambisane nezingxoxo ezishisayo, akeke azibuke
Futhi, u-Tatiana Malakhova uncoma ngokuqinile ukudla okuhlakulela: lokhu kuzokwenza ukuthi inqubo yokugaya, ibuye isisize sizwe ukuqala kokukhathala.
Imikhiqizo |
Ukudla kufanele kuhlanganiswe ngokufanele futhi kuphekwe. Uhlobo olwamukelekile kakhulu lokudla oludliwe luyisimo salo esilinganiselwe. Uma sikhuluma ngezithelo nemifino - konke kucacile: ama-saladi, kodwa inyama nenhlanzi kumele kusetshenziswe kahle. Kulokhu sizosiza isishusha, noma ukubilisa okulula.
Ngokuqondene nokuhambisana, usuvele wazi ukuthi amazambane, i-pasta nesinkwa esimhlophe akuzona abangane abangcono kakhulu bemikhiqizo yamaprotheni. Kuwusizo kakhulu ukuwadla ngemifino, futhi ushiye ama-carbohydrate ukuze uthole ukudla kwasekuseni, ngoba umzimba we-carbohydrate umzimba usebenza kakhulu ekuseni.