Salt-free ukudla Elena Malysheva - kusebenza njani na? Iimpendulo kwimibuzo ebuzwa qho

Wonke umfazi ufuna ukuba inani neyi, esinqeni emxinwa, imilenze omhle othandekayo xa ikhula. Umzabalazo ukupheliswa wayedla extra ngamanye amaxesha kunzima ubomi kunye nokufa. Akukho mfuneko udandatheko ukuzibaxa izinto ezinjalo. Salt-free ukudla Elena Malysheva inikeza ikhono ukunciphisa umzimba ukuzonwabisa, hayi ukuwathuthumbisa ngokwam yi amandla ngokugqithiseleyo ngokomzimba ngaphandle kokwenza ezile ukutya.

Yintoni yokudla Eleny Malyshevoy

Abaninzi ukutya namhlanje ekhoyo lifune ukudla okuthile kunye umlinganiselo yazo ngqo. ekudleni Salt-free Eleny Malyshevoy abuhambi kugqithise yaye unika umgaqo alternation kwi menu ye iiprothini kunye carbohydrate, oko kukuthi, ngenye imini kufuneka ukuba utye ukutya protein, enye - isityebi carbohydrate. Le mveliso kuba ezahlukeneyo, kodwa ityuwa, amafutha, utywala kunye neelekese ukunika kunyanzelekile. Isixa ukutya efunekayo ukuze umntu ngamnye kubalwa ngamnye kwaye kuxhomekeke zingaphi calories kubadle yonke imihla. Elena Malysheva icebisa ukuba ukutya izihlandlo eziliqela (izihlandlo ezi-3 kunye namaqebengwana) imini yonke. Breakfast ne uwunikela, kwaye isidlo kufuneka ipheliswe ukuya ngentsimbi yesixhenxe ngokuhlwa. Ngenxa yezi amanyathelo alula ulilahle 5 kg iintsuku ezilishumi.

Yintoni ephosakeleyo ityuwa yethu

Kutheni ukusuka ukudla ngaphandle amafutha, utywala kunye neelekese, ngaphezulu okanye ngaphantsi ecacileyo. Oku kufunwa ezinye izidlo ezininzi. Kodwa kwakutheni ukuze linikele up wetyuwa? Kubonakala ukuba ityuwa abangaphezu kwemfuneko kuyingozi kwaye esempilweni kunye nabagulayo. Sodium ngoku kuwo igcina amanzi emzimbeni womntu. Ngenxa yoko, ukwandisa umthwalo entliziyweni kunye nezintso, siphinda- ingcinezelo, ukudumba ndibonakale utyebile. Salt-free ukudla Elena Malysheva ayikho into entsha ngokupheleleyo. Loo ukudla ixesha elide kubalelwa oogqirha abaphethwe enuresis, ukutyeba, isifo sezintso noxinzelelo lwegazi kunye umphakathi. Ityuwa ixakeke kakhulu ukuze kudaleke onombilini. Ukutshintsha iimveliso umgangatho ukungcamla, oko kunceda ukuqinisekisa ukuba umntu utya ngaphezu awayeyifuna. Ngaphandle ukusuka ukutya, unako ukuphucula impilo yabo abagulayo kakade. Nabo kodwa ixesha ukufumana i nokuthintela kakhulu ukuba sempilweni kwixesha elizayo.

Yeresiphi oatmeal evela malyshevoy

Le iresiphi ayikho ngqongqo, ngoko kukho iimveliso ungakhetha ngokuvumelana ekhuhlangubeni lakho.

• Breakfast. Oatmeal phezu kwamanzi ngaphandle iswekile kunye namasi. Uyakwazi kugalela nje ngamanzi abilayo phezu oatmeal, kunye nokudala incasa elithozamisayo ukongeza iziqhamo isidudu olungumgubo ezifana apile eluhlaza. Kungcono noko, sebenzisa endaweni okuziinkozo namahlumela zengqolowa. Bona ndahlamba, awayekhotyokiswa ikuphekwa iphekwe ngamanzi okanye kugalela amanzi abilayo baphike. Ukusuka Gadudu sasekuseni kucetyiswa ephantsi-fat iyogurt kungekho ongeziweyo okanye iyogurt.
• Lunch. Uyakwazi ukusebenzisa nayiphi iziqhamo, ukuvalwa kuphela iibhanana, amakhiwane, enesidiliya namakhiwane.
• Lunch. Kunokuba ezahlukeneyo, kuxhomekeka kukhetho incasa lomntu ngamnye. ukhetho One - chicken ebilisiweyo, iqanda ebilisiweyo, parsley, iti eluhlaza okanye iziqhamo umhluzi ngaphandle iswekile. Ukutya malyshevoy - ityuwa-free, ngoko zonke iimveliso kufuneka ukuba isetyenziswe, hayi podsalivaya.
• iti kwemini. Iziqhamo isaladi okanye nje iperi iziqhamo.
• Dinner. Imvume pha enye okanye ezininzi amaqanda ezimbini eluhlaza. Bangakwazi bondliwe imifuno zinqunqwe kunye imifuno. Ukususela ulwelo - mafutha iyogurt ngaphantsi kwe-1% okanye iti eluhlaza ngaphandle iswekile.

protein menu isampula neentsuku ekudleni

ukutya protein-carbohydrate ukunciphisa umzimba ezifundiswa zokudla ezininzi. Bona ngokubanzi zibandakanya iintsuku ezine. Elena Malysheva - ukutya-ityuwa ezilishumi-free. Iresiphi iintsuku enye ngolu hlobo lulandelayo:

• ngosuku protein. Umyinge ubungakanani yenkukhu amaxolo ukuba ubilise emanzini ezingenatyuwa. Kule umhluzi kwaziswa ithumba yaye silahliwe. Yongeza amanzi acocekileyo ze ubilise de izidumbu ukulungele. I "isidlo" kuphumele kufuneka isasazwe phezu imini yakho yonke. Wavumela ukusetyenziswa amaqanda abilayo kunye neti eluhlaza okanye amanzi nezihlwahlwazayo. Zizizwe loo mini kufuneka zifunyanwe umzimba iilitha ezi-2, hayi ngaphantsi.
• ngosuku ekudleni. Ikhaphetshu (malunga iponti), beetroot, iminqathe chopha ekrwada, yonke umxube kakuhle, ukongeza intlama yejusi yelamuni, kunokuba eluhlaza. Kukho isaladi imini yonke. Ulwelo Kwakhona kufuneka asele iilitha ezi-2 okanye ngaphezulu kancinci. imithombo ezahlukileyo carbohydrate menu le mini ziquka ezinye imifuno, ezifana iitumato, isipinatshi, amatswele, kwaneekomkomere, radish, lettuce, iintlobo ezahlukeneyo ikhaphetshu, kwakunye okuziinkozo kunye legumes.

Kutheni iiprothini enye kanye carbohydrate

Salt-free ukudla Eleny Malyshevoy icebisa enye protein carbohydrate zokutya yonke eminye imihla. Ngelo xesha kwi umzimba kakhulu isebenze ukutya, yaye ngaloo ndlela bachitha calories ngaphezulu. Kunoko, baqala ukuba sisetyenziselwe ukugcina loovimba ezityebileyo ethiyiwe, kwaye ukwenza iindidi zemisebenzi yomzimba. Ngexesha imihla kwiproteni umzimba isebenzisa kwiivenkile zayo glycogen futhi kuyaphela bazizalisa ngenxa yamafutha. Abanye bacinga ukuba kuyimfuneko ukutshintshela ngokupheleleyo kutya weeprothini, ukuba "ekhohlo" lonke koovimba ngamanqatha. Noko ke, akunjalo. Emzimbeni, ngasekhohlo ngaphandle carbohydrate iphantsi koxinzelelo kwaye iqalisa ukuba bachithe amafutha, kodwa endaweni angakhuli kuzo, ngoko ukuthetha, mini ngemvula, kwaye sebenzisa izicwili kwezihlunu ubomi. Ngenxa yoko, inzuzo ujika umonakalo.

Ngoko ke umzimba njengoko liye lakwazi ukuzivumelanisa neemeko ezintsha kunye nemihla imfuneko ekudleni.

Yintoni na ukutya ityuwa-free eTshayina

Ukudla, njengabo bonke abanye abafana ngayo, isekelwe phezu nokungasetyenziswa ityuwa ekutyeni. It yenzelwe iiveki ezi-2, kunye abasabela kakuhle eziphilayo ithuba ukwandiswa ukuya kwiiveki-4. Ngokungafaniyo ekudleni Malysheva, apho kwasekuseni ezinyanzelekileyo, umnikelo yaseTshayina ekuseni bangasezwa ngendebe encinane yekofu zendalo unsweetened. Kucingelwa ukuba oku ngokwaneleyo ukuba kuvuka umzimba kunye ukuhlanganisa imikhosi yayo ekuqhubeni yonke imicimbi. Ukuze bafumane isidlo sasemini, kufuneka uyipheke ephekwe intlanzi okanye yemvu ebilisiweyo. Ukuba ezi mveliso ziye tastier, unako ulifefe nabo intlama yejusi yelamuni okanye soy sauce. Lunch iquka iintlobo salads ezintsha. Abangela ukuba banxibe kunye namafutha omnquma. AmaGrike uthando isaladi ukongeza intlama yejusi yelamuni. Ke okumnandi. Dinner kufuneka luqulathe igama, kwakhona, ukusuka intlanzi esibhakiweyo okanye yenkomo ebilisiweyo. Of ulwelo, ngaphandle ikofu kusasa, amanzi izimbiwa ziyacetyiswa, iyogurt ephantsi-amanqatha, inegwele ubisi womoji okanye iyogurt, tomato juice. Bephuma yokutya Chinese, kufuneka endaweni yeti iti eluhlaza, nenyama yenkomo - inkuku.

Indlela ukunciphisa umzimba, khon 'ukuze emva ubunzima re inzuzo-

Xa bakudle kukho enye thabatha okukruqulayo, leyo kunciphisa ukugxila yonke isidima sabo. Xa umntu ugqibe lawo, owayesakuba ubunzima sicofwa kwakhona. Ukuze polutoranedelnoy ekudleni Elena Malysheva okanye ngokugqibeleleyo nasiphi na isondlo ityuwa-free iintsuku 14 wanikela yoko oluzinzileyo, kwaye kufuneka enze emva kokuphela ezinye imithetho.

1. Nciphisa ukusetyenziswa imifuno zifakwa, pickles, inyama sitshaye.
2. Ngaphandle kwi yomxhesho iipayi, nemiqhathane, muffins kunye nezinye namakhekhe. Yitya isonka esibizwa ngokuba.
3. amafutha ezilwanyana (lard, imajarini, lard, njalo njalo) endaweni isityalo. Ukuthathwa ekucetyiswa ngemihla ibhotolo - 10 grams.
4. Dining ngaphakathi ngentsimbi yesixhenxe ngokuhlwa.
5. Ukutya ukuba ubuncinane izihlandlo ezihlanu emini, kodwa izabelo ezincinane.
6. Vuka etafileni de saturation epheleleyo.

Ngaba kukho into ephosakeleyo evela ukutya ityuwa-free

Unlimited ityuwa.Ukuba okubi. Nale akukho mntu eliphikisa. Kodwa ke kuluncedo ukuba konke ukutya ityuwa-free? Izimvo oogqirha kulo mba luyathandabuzeka. Ngokomzekelo, xa neempuku zovavanyo kunye ukuswela ityuwa ukuphuhlisa yamathumba ngumhlaza. Xa abantu, ukuswela ityuwa ebangela nesiyezi, ubuthathaka, isicaphucaphu, kwaye maxa wambi ukugabha. Kuqikelelwa ukuba umzimba womuntu ukuba eqhelekileyo yokusebenza zonke iinkqubo ezifunekayo ngosuku ngalunye ubuncinane 15 grams yetyuwa. Kuba abo ngenkuthalo ukubila, eli zinga liphezulu kakhulu. Kukho amatyala UDUSHE ityuwa, xa abantu abazange ukunika ityuwa. Kakade ke, ezinye ikhoyo nokubakho kwimveliso nganye. Nemigangatho kwemveliso inokuba ukutya dosalivat elincinane sele iphekwe. Kungcono noko, endaweni itafile ityuwa yethu njengesiqhelo luncedo ngakumbi elwandle, izityebi kwizimbiwa siphande izinto.