U-Elena Malysheva - ukudla kokunciphisa umzimba

U-Elena Malysheva udokotela, futhi ngaphandle kwalokho, umethuli we-TV wezinhlelo zezempilo. Okuthandwa kakhulu yikudla okusawoti, okuyinto ethembisa umphumela omuhle kakhulu we-5 kg ​​ezinsukwini ezingu-10.

6 izimiso eziyisisekelo yokudla Elena Malysheva for isisindo ukulahlekelwa:

1. Ukudla kuvimbela ukusetshenziswa kasawoti.
2. Into esemqoka akuyona ukuzwa indlala. Ukuze ungalimazi umzimba wakho futhi ungatholi amakhilogremu engeziwe, awuvunyelwe ukuba ulambile. Uma usuyeka lokhu kudla, umzimba uzobuya wonke amaphilisi alahlekile, ngaphezulu izikhathi ezimbili kuphela.
3. Kudingeka udle izikhathi ezingu-5 ngosuku. Umzimba uzogcwala, futhi ukudla okuncane okuzodliwa kuzothatha isikhathi eside ukugaya, ngaleyo ndlela kuthuthukiswe izinga lokunciphisa umzimba. Kubonakala sengathi uzizwa ukhululekile ukudla kuphela 200 g.
4. Ekuseni kufanele udle ukudla kwasekuseni. Yidla ekuseni, imikhiqizo inikeza umzimba ngamandla afunekayo, esichitha usuku lonke.
5. Bala ama-khalori. Ukuze imvelo isebenze kahle idinga i-1200 kcal, ngoba owesifazane okungenani akufanele kudlule inani le-1800 kcal. Ngakho-ke, uzihawukele incwadi yokubhala lapho ubhala khona konke okudliwayo emini bese ubala amakholori.
6. Faka kumphumela omuhle. Ukucindezeleka okuncane kanye nemizwelo emihle .

Mayelana nalokhu kudla u-Elena Malysheva utshele ohlelweni lwakhe "Ezempilo". Kunezikhombisi ezimbili zokulahlekelwa kwesisindo, okungafani nomphumela oyifunayo.

Ukuqala kokudla kuka-Elena Malysheva kokulahlekelwa isisindo kwenzelwe izinsuku ezingu-3 futhi uthembisa ukulahlekelwa yi-kilogram efanayo. Ukudla kwasekuseni kuqukethe i-oatmeal ngaphandle kwanoma iyiphi ingilazi yegour yogurt ephansi. Ngesidlo sasemini, sidle iqanda elingu-1, ucezu lwezinkukhu, i-veal nenhlanzi, i-steamed. Ukuze kudle, okumele kube ngaphambi kuka-19-00, kutuswa ukuba udle isaladi yemifino. Phakathi nosuku ungadla izithelo ezincane zekhalori.

Ukubunjwa kokubili kokudla kuka-Elena Malysheva kusekelwe amaprotheni nemikhiqizo ye-carbohydrate. Lolu khetho luhlala izinsuku ezingu-10, okungahle ulahlekelwe ngu-5 kg ​​wesisindo esiningi. Nsuku zonke kufanele uphuze okungenani amalitha amabili amanzi.

Yini ehlanganisiwe kule nguqulo yokudla kuka-Elena Malysheva:

1. Usuku lweprotheyini luhlanganisa: isidlo sasekuseni - iqanda elinemifino, kwasemini nasekuseni - inkukhu nemifino.
2. Usuku lwe-carbohydrate luqukethe: isaladi kusuka klabishi , izaqathe kanye ne-beet, umkhiqizo ngamunye ngesigamu sekhilogramu.

Ukulimala okungenzeka

Ngenxa yobuthakathaka obuningi bezakhi ezitholakala umzimba ngesikhathi sokudla, izinkinga zempilo ezinzima zingavela.