Yezvokudya Kovalkov: "Chii kudya kuderedza uremu?" List mishonga dziri zvokudya Kovalkova

Mumakore mashomanana kwayakaita yezvokudya Aleksey Kovalkov akabatsira mazana evanhu uremu. Chii ndiwo nzira yake? Chii unofanira kudya zvokudya kuderedza uremu? Izvi uchadzidza nokuverenga nyaya.

kwakarongwa vitae

Dietician Aleksey Kovalkov Akaberekerwa muMoscow musi April 19, 1962. Kuchikoro, aiva mudzidzi akanaka, handina kumbova munhu anonetsa. basa rake ramangwana, gamba redu akasarudza achiri kuyaruka. Wana maoko enyu pamusoro gwaro zvesekondari, Nadya akaenda kwavari kupinda kuyunivhesiti. Pirogov. Iye zvinobudirira vakapfuura bvunzo uye akanga akanyoresa zvokurapa fakaroti. Muna 1991 akanga paakavapa chitupa kuti chikoro. Zvino Kovalkov aigona achizviti chiremba.

Muna 2006, gamba vedu nhasi akadzidziswa pasango dietetics. Makirasi inoitirwa paImba Medical Academy of Dzebasa Dzevakawana Dhigirii Education. Kuva azere Chokwadi, Alex akagamuchira dzakagadzirirwa itsva - "dietitian". Kovalkov akabatsira kubvisa zvakawandisa kurema mazana vanhu uye pachako. Iye akaedzwa nzira yake. Zvakaguma kumbenge zvose. For 7 months yezvokudya kwakadonha makirogiramu 80.

basa

akadai chihombe uremu yezvokudya Kovalkov sei? Chii kudya kuderedza uremu? Mhinduro dzemibvunzo iyi nhasi, vanhu vakawanda vanofarira. Uye hapana inoshamisa. Pashure pezvose, kufutisa pamwe AIDS unowanzonzi hosha XXI remakore.

Muna 2010, mumwe yezvokudya Kovalkov akavhura yake kiriniki iri yezvokurapa kunhaka "MEDEP". Masangano Nhamba taura pachavo. Panguva kuvapo kukirinika ichi akakwanisa kuderedza uremu varwere vanopfuura 3,000.

Muna March 2012, Kovalkov doctorate. Nokuti hwaro zvaida nzira romunyori zvainanga ndichipfeka kubvisa yokufutisa.

mazita emabhuku

Vanhu vazhinji akabatsira Kovalkov yezvokudya. Chii kudya kuderedza uremu? Mhinduro yomubvunzo uyu inogona kuwanikwa mumabhuku akanyorwa naye. Muna 2010, musika akazviratidza akadhindwa, rakanyorwa yezvokudya Kovalkov. Bhuku rainzi "Kukunda pamusoro uremu." It chinorondedzerwa zvakadzama imwe nzira yakatanga Kovalkova. Munyori rinotaura pamusoro zvinokonzera kufutisa, matambudziko zvimwe zvokudya pamusoro womunhu muviri uye basa kurovedza muviri.

Muna 2012, akaonekwa pamusoro echiShinto rechipiri nhoroondo bhuku yezvokudya - "Kuderedza Uremu nepfungwa!". In mashoma mazuva yose shanduro zvakatengeswa panze vanhu vanoda kuderedza uremu. Vazhinji vade zvokudya Kovalkova. Menu kwemwedzi, unogona kuita yako. Chinhu chikuru - kuchengeta nzira uye vanorumbidza nemunyori.

Kupararira hurukuro

Today Nadya Kovalkova sezvo nyanzvi iri kugara kukokwa siyana eterevhizheni, kusanganisira "Test kutenga", "dzinogarisana", "Ravirai Roupenyu", uye zvichingodaro. N.

On chii zvokudya kuti adye kuderedza uremu, gamba redu rave akati zvirongwa zvavo, aired pamusoro gwara "Home". Recently dietician pamwe varidzi paIndaneti forum uye vamiririri anodhinda nhau.

Nzira

Low-carb zvokudya Kovalkova Zvinonzi vakawanda vava. Asi usati kuedza kushanda racho pachako, unofanira kunzwisisa unyanzvi.

Hwaro zvokudya zvinokosha kushandisa mishonga ine pasi glycemic indekisi (> 50). Maererano Kovalkova, ndiyo "akaipa" makabhohaidhiretsi (<50) vanotsamwisa kufutisa kwevanhu. Naizvozvo zvakafanira kuti kuderedza kudya kwavo. Kana makabhohaidhiretsi "akanaka", vanogona kushandiswa pasina kurambidzwa. Pashure pezvose, ivo hazvizononoki sezvo kuchengeterwa.

Nzira, akakurukura Alekseem Kovalkovym anotipa layed Muterere uye muviri zvine mwero. Nokuti mangwanani chimiro zvabuda zvinoonekwa vanofanira kushandisa kwemaminitsi 40 pazuva. Izvi zvinogona basketball, bhasikoro, uye musha yokurovedza muviri.

General kudya mitemo hunovimbisa nemigumisiro inooneka, ndeinotevera.

1. Mafungire akarurama. Kana iwe tora zvokudya ave kurwadziwa, hazvizovi kwenguva refu vagare pairi. Naizvozvo, chinja pachavo pfungwa kuti zvakakosha kuvandudza utano uye kwose zvakanaka.
2. Shandisa of 2 litres mvura. Plus 2-3 mikombe girini tii. Zviri chinodiwa kunwa girazi remvura kwemaminitsi 5-10 pamberi kudya.
3. Achishandisa kukwira Muterere. The Kudya anofanira kuvapo bran, michero, kumuromo mwaka nezvinogadzirwa nomukaka pamwe yakaderera-mafuta.
4. Supplementing pamwe vhitamini uye chicherwa zvivako. Izvi tichadzivisa matambudziko mamiriro utano uye torega bvudzi kurasikirwa uye chipikiri masumbu.
5. Kuderedza munyu yaunodya. Asi zviri zvikuru hazviiti kuramba kubva pairi.
6. Fractional simba. Migove vanofanira diki - 150-200, pasi Pane kudiwa ose maawa 2-3.
7. Kushandisa miriwo mafuta uye mapuroteni.
8. basa rinoda. Fambai yakachena mhepo, vanenge 1 awa pazuva. Mangwanani, kuita zviitwa pa pachena hwindo.

Kudya Vangani kwazvinogumira Kovalkova? Matanho vanotsanangurwa wake pazasi. Mumwe nomumwe wavo ane inokosha dzichipfekeka mutoro. Zvinonzi mbidzwa swap zvokudya matanho uye akanyatsojekesa kuisa mishonga.

Training uye wokutanga danho

Chero kudya - kunetseka kuti muviri. Kuti tidzivise matambudziko zvakanaka kuva tinofanira kugadzirira muitiro kurasikirwa uremu. nguva yaro - 3 mavhiki. Panguva iyi, akabvumira kudya zvinotevera zvokudya:

• bhinzi;
• hanyanisi;
• muriwo (kunze makarotsi, mbatatisi uye beets);
• zvirimwa pasina yakadzika kugadzira;
• muchero (kunze mabhanana).

3 mavhiki iwe kuchenesa muviri wako uye kubvisa 5-6 makirogiramu. Zvose zvinoenderana kwokutanga uremu.

Ndiyo nguva kutanga padariro rokutanga zvokudya. Rinopembererwa 1 kusvika 2 months. Nokuti dieters vakawanda ndiro 1st Danho ndiyo nguva yakaoma zvikuru. Asi kana akakodzera kurarama, ipapo zvose zvichava "sezvinoita clockwork."

Pasi kurambidzwa anotevera zvinhu.

1. Zvomumagaba.
2. Spices.
3. Fried hove.
4. Mafuta zvikafu.
5. Vaiputa.
6. Baking.

Soups, bota uye pulses (mapuroteni zvinyorwa) - ichi zvose rinopa Kovalkova zvokudya. Menu kwemwedzi, unogona kuisa kufarira uye chido. Heuno muenzaniso danho zvokudya wokutanga.

• Breakfast: mukombe yogati pamwe bran, mukombe zvakasvibirira tii pasina shuga.
• Lunch: kudya zviviri girini apple.
• Lunch: Kuita Salad pamwe madomasi, magaka, makabheji uye maorivhi shoma. Dressed pamwe shoma mafuta muriwo.
• Tudyo: Inwa girazi miriwo-muchero muto, kudya nyoro apple.
• Dinner: Bikai nesimba yakabikwa 2 mazai, zvinwiwa zvinogona simba tii pasina sweeteners.

Musakanganwa kunwa kanenge 2 litres zuva mvura yakachena. Ichi chinhu chakakosha kwazvo mamiriro uremu.

Danho rechipiri

Panguva iyi, bowel yokuchenesa. Unofanira kunwa kanenge 1.5 litres mvura yakachena, uye hapana anopfuura 3 mikombe girini tii. wokuyera ichi hwakagadzwa Kovalkov yezvokudya. Chii kudya kuderedza uremu? Zvino imi mose munoziva.

Mharidzo Muterere kwechikuva wechipiri zvokudya.

• Mangwanani, isu kudya yogati pamwe bran ndinoiitawo ane bande pamusoro wholemeal chingwa.
• Lunch: kunwa girazi muriwo muto.
• Lunch panofanira kuderedzwa mafuta yokurenda chizi (200 g) uye ine muto muriwo chicken kana hove.
• Afternoon tudyo: kudya muchero, asi isingadariki 300 d
• Dinner: mapuroteni nesimba-yakabikwa mazai maviri, michero kana miriwo Salad, akapfeka ane madonhwe mafuta muriwo shoma.

Ya rechipiri Danho - mazuva 30. Unofanira kugadzirira chokwadi chokuti uremu murege sezvo kwazvo sezvo rekupedzisira pachikuva.

Wechitatu Danho

Basa redu - kusimbisa zvabuda vakawana mumakore maviri yapfuura nzendo. Panguva iyi zvokudya anogona kuwedzera chinonhuwira, furawa, vakanatswa mupunga. Uye zvose izvi zvine zvakawanda. Haukwanisi kusanganisa makabhohaidhiretsi uye mafuta mumwe kudya. Chenjerai kuti zuva huwandu mafuta hakuiti pfuura '60

Wechitatu Danho asina chinhu timeframe. It ndedzoupenyu hwose. Kana uchida kuchengeta mufananidzo wako kuti anofanira kushandiswa kuparadzana uye paradzanisa zvokudya.

In danho rechitatu, unogona kuva:

• huku (pasina ganda);
• muriwo (kusanganisira makarotsi uye matapiri);
• michero;
• hove;
• dheri zvigadzirwa ane pasi chikamu mafuta.

Menu mu Danho iri zvakasiyana zvishoma kubva rokugoverwa rechipiri pechikuva. Chinhu bedzi chaunofanira arubvise kwemasikati. Lunch anogona kuva koteji chizi (300 g), hove steamed kana yakabikwa huku. Akabvumira muriwo dzinenge dzisina starch. Nokuti chisvusvuro vanofanira kugadzira saradhi. Somuenzaniso, wemagaka, domatisi uye makabheji. The mafuta muriwo rakakodzera kuva zvekupfakira. maawa 2-3 vasati vanorara anogona kudya 2 zai nevachena.

Zvakabuda uye zvakanakira magadzirirwo

Diet Nadya Kovalkova yakavakirwa kudya zvinovaka muviri uye zvishoma nezvishoma uremu. Izvi zvinobvumira kuderedza nemigumisiro pamusoro muviri uremu rikurumidze. In zvaidiwa vanorumbidza dzose chiremba A. Kovalkova zvinobvira kuderedza uremu 3-4 makirogiramu kwatova regadziriro chokutambudzika. Results of 2nd uye 3rd maitikiro achavaponesa kwokutanga uremu. Maererano muchidzidza, vakafutisa vanhu rakateurwa 10, 15 uye kunyange 20 makirogiramu. Asi chikuru chinhu - kugadzirisa mugumisiro uye vanorichengeta kwenguva refu.

Zvokungwarira

Diet akagadzira Kovalkova chiremba, kwete mushonga. Izvi zvinoreva kuti haisi munhu wose. Vanhu vanotambura nechirwere zvirwere, regai kuisa utano hwako. Vanofanira kubvunza nyanzvi.

Recommendations kubva Kovalkova

Chimwe munhu anoda uremu, kutanga kudya anoisa pamusoro Monday, ipapo pazuva rakatevera mwedzi wokutanga. Uye anogona kutora nguva yakareba.

Sezvaunoziva, iye Aleksey Kovalkov akatambura kufutisa. Asi akakwanisa kudzora kwenyu kudya uye muuye kurema chaiko chakarurama. Huru muvengi tetepa mufananidzo anofunga kutsanya carbs. Izvi zvinonyanya zvokudya uye pastries. Havasi vose vane simba kuramba zvakadaro inonaka, asi kune ngozi utano zvokudya. Makore mashoma apfuura Dr. Kovalkov kudya pazuva 1-2 Pizza, vakanwa zvinwiwa. Asi zvino ari kudya kwake zvokudya chete utano - muriwo, michero, hove dzakaonda uye huku zamu.

Vamwe vokuRussia uremu chete kuenda pazororo uye akafanira Kutarira kumahombekombe. Uye kune dzimwe plesieroorde vanokanganwa pamusoro mitemo muviri uye Vimba "retafura". Pashure vhiki nemakaro kwakadaro zvose migumisiro vakawana panguva zvokudya, enda pasi zvaimutambisira. Unofanira kunzwisisa kuti kudya zvinovaka muviri - ichi hachisi kwekanguva chinoshamisa. Inofanira kuomerera hwose.

To kurovedza muviri uyewo zvinofanira akaswedera noungwaru. Somuenzaniso, iwe uende yokurovedza muviri chete kuti kurasikirwa makirogiramu mashomanana uye kuwana migumisiro yaidiwa, akasiya nyaya. Kwapera mwedzi, uremu kunogona kudzoka kunyange kana chikafu nguva ino zvakanga zvose zvakanaka.

Reviews slimming

Most vokuRussia, vakaedza kufungidzira nzira Kovalkova, tionge ayo munyori. The chikuru zvakanakira kudya yavanoti kusava nenzara uye Mishonga siyana. Vamwe vanhu vanozvirova zvabuda dzavo. Mumwe akakwanisa kurasikirwa makirogiramu 15 muna 4 months, mumwe makirogiramu 10 mumazuva 20.

Negative wongororo pamusoro nzira yasvikawo asi ivo vashoma. Ndivo vagari kugunun'una pamusoro kushaya kutarisirwa zvabuda uye refu yacho zvokudya.

In mhedziso

Takataura pamusoro kuti yezvokudya Kovalkov. Chii kudya kuderedza uremu? Mhinduro yomubvunzo uyu uri ikozvino aizivikanwawo. Separate uye kutsemura zvokudya - kuti vanoumba hwaro nzira Kovalkova. Pasi kunenge ari kwazvo mugumisiro ndeyechokwadi.