Dietitian Kovalkov: "Chakudya chotani kuti muchepe?" List of products included in the diet Kovalkova

Kwa zaka zingapo za ntchito yake, katswiri wa mafuko a miyala Alexei Kovalkov anathandiza anthu ambiri kuchotsa kulemera kolemera. Kodi chikhalidwe chake ndi chiyani? Kodi ndi zakudya ziti zomwe mukufunikira kuti muchepe? Mudzaphunzira za izi mutatha kuwerenga nkhaniyi.

Brief biography

Nutritionist Alexey Kovalkov Anabadwa pa April 19, 1962 ku Moscow. Kusukulu iye ankaphunzira bwino, iye sanali wopanda kanthu. Chifukwa cha ntchito yake yamtsogolo, msilikali wathu adatsimikiziridwa ali wachinyamata. Atalandira kalata ya sekondale, Alexei anapita ku yunivesite. N. Pirogova. Anapambana bwinobwino mayeso ndipo adalembedwa ku chipatala. Mu 1991, adapatsidwa diploma pomaliza maphunziro ake. Tsopano Kovalkov akhoza kudzitcha yekha dokotala.

Mu 2006, msilikali wathu lerolino anali kubwezeretsedwanso m'mayendedwe a zamatsenga. Mipingo inachitikira ku Medical Academy of Postgraduate Education. Atamaliza maphunziro onse, Alexei analandira wapadera - "dokotala wa mafuko". Kovalkov anathandiza kuthetsa kulemera kwakukulu kwa anthu mazana ambiri ndi iyemwini. Iye anayesa njira yake yomwe. Chotsatiracho chinaposa zonse zomwe tikuyembekeza. Kwa miyezi isanu ndi iwiri, odwala zakudya zowonjezera ataya 80 kg.

Ntchito

Kodi Kovalkov akhoza kulemera bwanji? Kodi kudya kuti muchepe? Anthu ambiri akufunitsitsa kuyankha mafunso awa lero. Ndipo palibe chodabwitsa nacho. Ndipotu, kunenepa kwambiri limodzi ndi Edzi sikunatchulidwe kopanda mliri wotchedwa mliri wa zaka za XXI.

Mu 2010, Kovalkov wamasiye wamasiye adatsegula kuchipatala chake pokhapokha atagwira ntchito zachipatala "MEDEP". Ziwerengero za bungweli zimayankhula palokha. Pakati pa kliniki iyi, odwala oposa 3000 anatha kulemera.

Mu March 2012, Kovalkov ankateteza kudokotala wake. Monga maziko, adatenga njira ya wolembayo, pofuna kuthetsa kulemera kwake.

Mndandanda wa mabuku

Anthu ambiri anathandizidwa ndi Kovalkov yemwe anali ndi zakudya zodyera. Kodi kudya kuti muchepe? Yankho la funso ili likhoza kupezeka m'mabuku omwe analemba. Mu 2010, panafalitsidwa mabuku, omwe analembapo anali Kovalkov wodyetsa zakudya. Bukuli limatchedwa "Kugonjetsa kulemera". Limalongosola mwatsatanetsatane njira zomwe zinakhazikitsidwa ndi Kovalkov. Mlembiyo akufotokozera za zomwe zimayambitsa kunenepa kwambiri, zotsatira za zinthu zina pa thupi la munthu komanso ntchito yogwira ntchito.

Mu 2012, buku lachiwiri la katswiri wa zamasitomala linawonekera pamasalefu - "Tikulefuka ndi malingaliro!" Kwa masiku angapo magazini yonseyi idagulitsidwa ndi anthu omwe akufuna kulemera. Anthu ambiri ankakonda zakudya za Kovalkov. Mukhoza kudzipangira nokha mwezi uliwonse. Chinthu chachikulu ndikutsatira njira ndi ndondomeko za wolemba.

Transmissions-maphunziro

Masiku ano Alexey Kovalkova monga katswiri nthawi zonse amaitanidwa ku ma TV osiyanasiyana, omwe ndi "Kugula Kudula", "Habitat", "Kukoma kwa Moyo", ndi zina zotero.

Pazinthu zomwe zilipo kuti tipewe kulemera, satana wathu amawuzidwa mobwerezabwereza mu mapulogalamu ake akuwonekera pa "Home". Kuyambira posachedwa, katswiri wa zamaphunziro akugwira ntchito limodzi ndi eni eni pa maofesi a pa intaneti komanso oimira mabuku osindikizira.

Chofunika cha njirayi

Low-Carb Zakudya Kovalkov Akukhala wotchuka kwambiri. Koma musanayese kudziyesa nokha, muyenera kumvetsetsa kuti njirayi ndi yotani.

Maziko a zakudya ndizogwiritsa ntchito zakudya zomwe zili ndi otsika glycemic index (> 50). Malingana ndi Kovalkov, ndi "zoipa" chakudya (<50) chomwe chimapangitsa munthu kunenepa kwambiri. Choncho, muyenera kuchepetsa kulowa kwawo m'thupi. Koma "chakudya" chabwino, akhoza kugwiritsa ntchito popanda zoletsedwa. Pambuyo pake, iwo sadzabwezeretsedwe ku chigamulo.

Njira imene Alexei Kovalkov imapanga imapereka zochitika zolimbitsa thupi komanso zolimbitsa thupi. Kuti mufulumire kuonekera kwa zotsatira zooneka, muyenera kuphunzitsa osachepera mphindi 40 patsiku. Zimatha kuthamanga, kukwera njinga yamaseŵera komanso nyumba yochitira masewera olimbitsa thupi.

Malamulo onse odyetsa zakudya omwe amatsimikizira zotsatira zake ndi awa.

1. Maganizo oyenera a maganizo. Ngati mutenga zakudya monga kuzunza, ndiye kuti simungathe kukhalapo kwa nthawi yaitali. Choncho, yesetsani kuganiza kuti izi ndi zofunikira kuti mukhale ndi thanzi labwino komanso labwino.
2. Gwiritsani ntchito malita awiri a madzi. Kuwonjezera makapu 2-3 a tiyi wobiriwira. Ndibwino kumwa zakumwa 5-10 mphindi musanadye.
3. Kujambula menyu. M'madyerero ayenera kukhala bran, zipatso, zipatso za nyengo ndi mkaka wowawasa ndi mafuta ochepa.
4. Zowonjezera kudya mavitamini ndi mineral complexes. Izi zidzateteza mavuto ndi ubwino, komanso kupewa kupezeka tsitsi ndi kumangiriza misomali.
5. Kulepheretsa kumwa mchere. Koma simungakhoze kuzisiya kwathunthu.
6. Mphamvu zochepa. Gawo liyenera kukhala laling'ono - 150-200 g. Palifunika nthawi iliyonse maola 2-3.
7. Kugwiritsa ntchito mafuta a masamba ndi mapuloteni.
8. Zochita zathupi. Yendani mu mpweya wabwino pafupifupi ola limodzi pa tsiku. M'mawa, yesani pamene window yatseguka.

Kodi zakudya za Kovalkov zimatha nthawi yayitali bwanji? Zigawo zake zikufotokozedwa pansipa. Aliyense wa iwo ali ndi katundu wofunika kwambiri. N'kosaloledwa kusinthanso magawo a zakudya ndi magawo ena a zinthu.

Kukonzekera ndi gawo loyamba

Chakudya chilichonse ndi nkhawa kwa thupi. Kuti mupewe mavuto ndi moyo wabwino, muyenera kukonzekera kuti mutaya thupi. Nthawi yake ndi masabata atatu. Panthawi imeneyi, zinthu zotsatirazi zimaloledwa kugwiritsa ntchito:

• Nyemba;
• Zamasamba;
• Masamba (kupatula kaloti, mbatata ndi beet);
• Mbewu zopanda processing kwambiri;
• Zipatso (kupatula nthochi).

Kwa milungu itatu mumatsuka thupi lanu ndikuchotsa makilogalamu 5-6. Chirichonse chimadalira kulemera koyambirira.

Ndi nthawi yoyamba gawo loyamba la zakudya. Zimatenga miyezi 1 mpaka 2. Kwa ambiri omwe amalepetsa kulemera, siteji yoyamba ndi nthawi yovuta kwambiri. Koma ngati ziri zoyenera kukumana nazo, ndiye kuti zonse zidzapitirira ngati ma clockwork.

Zotsatira zotsatirazi zaletsedwa.

1. Zakudya zam'chitini.
2. Zonunkhira.
3. Nsomba yokazinga.
4. Zakudya zakudya.
5. Nyama yosuta.
6. Kuphika.

Msuzi, tirigu ndi nyemba (magwero a mapuloteni) - zonsezi zimapatsa chakudya cha Kovalkov. Menyu kwa mwezi ikhoza kuwonetsedwa ku chilakolako chanu ndi chikhumbo. Pano pali chitsanzo cha zakudya zoyambirira.

• Chakudya cham'mawa : galasi ya yogurt ndi chimanga, kapu ya tiyi yobiriwira popanda shuga.
• Chakudya cham'mawa chachiwiri : Timadya maapulo awiri obiriwira.
• Chakudya : Timapanga saladi ya phwetekere, nkhaka, kabichi ndi maolivi angapo. Timadzaza ndi mafuta ochepa.
• Chakudya cha masana : kumwa zakumwa za masamba ndi zipatso, idyani apulo wobiriwira.
• Chakudya Chakudya : Chophika mazira awiri, kuchokera ku zakumwa simungathe kulimba tiyi popanda zokoma.

Musaiwale kumwa madzi okwanira 2 malita tsiku lililonse. Ichi ndi chikhalidwe chofunikira kwambiri kuti munthu awonongeke.

Gawo lachiwiri

Panthawi imeneyi, matumbo amatsuka. Muyenera kumwa 1.5 malita a madzi oyera, komanso osapitilira 3 makapu a tiyi wobiriwira. Izi zimakhazikitsidwa ndi Kovalkov yemwe ali ndi zakudya zowonjezera. Kodi kudya kuti muchepe? Tsopano inu mudziwa chirichonse.

Zomwe zili pafupi ndi gawo lachiwiri la zakudya.

• Chakudya cham'mawa, timadya yoghurt ndi mandimu, kuphatikizapo chidutswa cha mkate wochuluka.
• Chakudya cham'mawa chachiwiri : Timamwa madzi a madzi.
• Chakudyacho chidzakhala ndi kanyumba kakang'ono ka mafuta (200 g) ndi masamba odzaza ndi nkhuku kapena nsomba.
• Chotupitsa : idyani chipatso, koma osapitirira 300 g.
• Chakudya Chamadzulo : mazira awiri owophika, chipatso kapena masamba a masamba, omwe amakhala ndi madontho ochepa a mafuta a masamba.

Kutalika kwa gawo lachiwiri ndi masiku 30. Muyenera kukhala okonzekera kuti kulemera sikungachepetse ngati poyamba.

Gawo lachitatu

Ntchito yathu ndikulumikiza zotsatira zomwe zapezeka pazigawo ziwiri zapitazo. Panthawi imeneyi, zakudyazi zingapangitse mpunga wabwino, wothira bwino, wokonzedwa bwino. Ndipo zonsezi ndi zomveka. Simungathe kusakaniza chakudya ndi mafuta mu chakudya chimodzi. Onetsetsani kuti kuchuluka kwa mafuta tsiku ndi tsiku sikuposa 60 g.

Gawo lachitatu liribe mafelemu. Icho chimakhala kwa moyo wanu wonse. Ngati mukufuna kusunga chiwerengerochi, ndiye kuti muyenera kuyeseka kugawanika ndi zakudya zochepa.

Pa siteji yachitatu, mukhoza kudya:

• Nkhuku (popanda peel);
• Masamba (kuphatikizapo kaloti ndi mbatata);
• Zipatso;
• Nsomba;
• Zakudya za mkaka ndi mafuta ochepa.

Menyu pa siteji iyi imasiyana pang'ono ndi chakudya cha gawo lachiwiri. Chinthu chokha chimene muyenera kuyeretsa ndichakudya cham'mawa. Chakudya chingakhale ndi tchizi (300 g), nsomba kwa nkhuku zingapo kapena yophika. Zomera zomwe mulibe wowuma zimaloledwa. Kudya, ndi bwino kukonzekera saladi. Mwachitsanzo, kuchokera ku nkhaka, phwetekere ndi kabichi. Monga kuvala mafuta a masamba ndi abwino. Maola 2-3 musanagone, mukhoza kudya 2 azungu azungu.

Zotsatira ndi ubwino wa njira

Zakudya za Alexei Kovalkov zimadalira zakudya zoyenera komanso kuchepetsa kuchepa pang'ono. Njira imeneyi imathandiza kuchepetsa zotsatira zovulaza thupi. Ndi malingaliro onse a adokotala A. Kovalkov, mukhoza kuchepetsa kulemera kwa 3-4 makilogalamu kale pa kukonzekera siteji. Zotsatira za ndondomeko 2 ndi 3 zidzadalira kulemera koyamba. Malingana ndi deta yolandiridwa, anthu ochepa amataya 10, 15 komanso 20 kg zolemera. Koma chinthu chachikulu ndikukonzekera zotsatira ndikuzisunga kwa nthawi yaitali.

Machenjezo

Zakudya, zopangidwa ndi dokotala Kovalkov, sizowonjezereka. Izi zikutanthauza kuti izo sizikugwirizana ndi aliyense. Anthu omwe akudwala matenda aakulu samapewa thanzi lawo. Ayenera kufunsira kwa akatswiri.

Malangizo ochokera ku Kovalkov

Munthu aliyense wachiwiri yemwe akufuna kutaya thupi, amalepheretsa chiyambi cha chakudya ndiye Lolemba, ndiye tsiku loyamba la mwezi wotsatira. Ndipo izi zingatenge nthawi yaitali.

Monga mukudziwa, Alexei Kovalkov mwiniwakeyo anavutika ndi kunenepa kwambiri. Koma adakwanitsa kuthetsa chilakolako chake ndikubweretsa kulemera kwake. Amawona chakudya chokhazikika monga mdani wamkulu wa chiwerengero chochepa. Izi ndizo chakudya chofulumira komanso zakudya. Sikuti aliyense ali ndi mphamvu zokwanira kuti asiye chakudya chokoma, koma chowopsa cha thanzi. Zaka zingapo zapitazo, Dr. Kovalkov adadya pizza 1-2 patsiku, adamwa zakumwa zabwino kwambiri. Koma panopa amadya zakudya zothandiza - ndiwo zamasamba, zipatso, nsomba zowonda ndi nkhuku.

Anthu ena a ku Russia amatha kulemera kokha kuti apite ku tchuthi ndi kuyang'ana bwino pamtunda. Ndipo kumalo ena akunja amaiwala malamulo a kudya zakudya zathanzi ndikudalira pa buffet. Pambuyo pa sabata la kususuka, zotsatira zonse zomwe zimapezeka panthawi ya zakudya zimalakwika. Muyenera kumvetsetsa kuti zakudya zoyenera sizochitika kwa kanthaŵi kochepa. Iyenera kumamatira ku moyo wonse.

Kuyenerera kuyeneranso kuyandikira moyenerera. Mwachitsanzo, mumapita ku masewera olimbitsa thupi kuti mutaya mapaundi angapo, ndipo mutalandira zotsatira zoyenera, munasiya nkhaniyi. Pakapita mwezi, kulemera kungabwerere, ngakhale chakudya chiri bwino nthawi zonse.

Ndemanga za kuchepa

Anthu ambiri a ku Russia amene ayesa njira za Kovalkov amasonyeza kuyamikira kwa wolemba wake. Ubwino waukulu wa chakudya ndi kusowa kwa njala komanso zakudya zosiyanasiyana. Anthu ena adadzikuza chifukwa cha zotsatira zawo. Mmodzi anatha kutaya makilogalamu 15 mu miyezi inayi, wina makilogalamu 10 m'masiku 20.

Malingaliro olakwika ponena za njirayi imabweranso, koma pali ochepa mwa iwo. Mwa iwo, nzika zimadandaula za kusowa kwa zotsatira zoyembekezeredwa ndi nthawi yaitali ya zakudya.

Pomaliza

Tinawauza za Kovalkov yemwe ali ndi zakudya zodyera. Kodi kudya kuti muchepe? Tsopano mumadziwanso yankho la funso ili. Osiyana ndi ogawanika chakudya - ichi ndicho maziko a njira ya Kovalkov. Ngati mutatsatira malangizidwe, zotsatira zake ndizotsimikiziridwa.