Rage cin abinci Kovalkova, Stage 1 (menu). A ka'idodi na nauyi asara Hanyar likitoci Kovalkova

Author ta m Kovalkova yadda ya kamata rage oba nauyi ne a yau dauke daya daga cikin mafi tasiri abun da ake ci. Da dabara ya hada da ba wai kawai akan rage oba nauyi, amma kuma mayar da metabolism bi ta canja wuri zuwa cikakken abinci mai gina jiki da kuma lafiya salon. Wannan nauyi asara Hanyar ci gaba da Dr. nutritionist daga Rasha, wanda sunan shi ne Aleksey Kovalkov. Abun da ake ci da cewa menu talauci jure a farkon kwanaki, ya shiga saman goma mafi m nauyi asara tsarin a duniya.

m

A cewar nutritionist, rabu da mu da karin kilo ba tare da jiki exertion ne kawai zai yiwu ba, don haka duk marasa lafiya shawarar fitness, jogging ko tafiya.

Babbar ka'idar da wannan Hanyar nauyi asara - shi ne mai raba abinci ne low a da adadin kuzari.

Bad carbohydrates da wani babban glycemic index, wanda shi ne dalilin da ya sa akwai mai adibas, saboda haka ya ce Aleksey Kovalkov. Rage cin abinci menu wanda gaba daya gusar da yin amfani da "bad" carbohydrates ba kawai fafitikar da wadannan adibas, amma daidai a aikin na ciki gabobin a matsayin dukan.

Wannan hanya ba ya bukatar wani tsanani kudi kudi, shi za a iya amfani da mutane na kowane zamani, tare da togiya, ba shakka, yara. Kovalkova dabara an dauki daya daga cikin rare nauyi asara tsarin, ba kawai saboda ingancinta, amma kuma saboda ta affordability.

Yana kamata su uku bulan na rage cin abinci.

yanayi

Rage haddi nauyi tare da taimakon wannan nauyi asara tsarin mai yiwuwa ne kawai a kan yanayin cewa haƙuri zai cika da wani, da dukan hakkokin da gazawar da zai iya a zahiri za a kira tsaurara isa. Saboda haka, abin da ya nuna wannan rage cin abinci?

1. Farko na dukkan haƙuri yana da zama lafiya. A gaban wani kullum, ko m cututtuka da wannan hanya ya kamata a yi watsi da ko a kalla don amfani da shi a karkashin tsauraran dubawa na wani gwani.
2. Yi duk kayayyakin da ka bukatar gyara. Roasting ne gaba daya shafe ta. A yarda su ci kawai dafa abinci da kuma steamed. Bugu da kari, rage cin abinci damar Kovalkova gasa girke-girke da kuma stews ba tare da ƙara wani mai. By kitsen da ake nufi ba wai kawai man fetur, amma kuma mayonnaise, da kuma sauran kayayyakin.
3. Ƙin na sauki carbohydrates. Su ne daya daga cikin Sanadin nauyi riba da kuma abin da ya faru na subcutaneous mai adibas. Irin wannan digestible carbohydrates samu a confectionery kayayyakin, kazalika da sukari da kuma kayayyakin dauke da shi. Aleksey Kovalkov nutritionist ya ce ana kiba za a iya shawo kawai da za a rage cin abinci low a da adadin kuzari. An wani lokacin da damar amfani da wani karamin adadin duhu cakulan.
4. Support ruwa balance a cikin jiki. A lokacin nauyi asara da haƙuri kamata sha a rana akalla 2-2.5 lita na ruwa mai tsabta. Bugu da ƙari, ruwa ba zai iya wanke saukar da abinci, shi ya kamata a yi amfani ne kawai a kan komai a ciki. A daidai wannan lokaci ya kamata ta kasance iyaka gishiri ci. Irin wannan constraints taimaka wajen inganta metabolism da kuma fara inji na tsaftacewa da jiki na da gubobi, gubobi da sauran abubuwa masu cutarwa, inda nauyin farawa je sauri.
5. A amfani da halitta kayayyakin. Rage cin abinci Dr. Kovalkova, a menu nuna cin abinci kawai ne ga waɗanda abinci da ba halartar masana'antu horo, da cikakken haramta cin wani abincin gwangwani. Bugu da kari, ba a yarda a yi amfani da: barasa, kyafaffen kayayyakin, semolina, irin kek da burodi a kayayyakin na high-sa gari, goge shinkafa, soda. Kayan lambu da aka yarda (togiya - dankali, beets, karas), 'ya'yan itãcen marmari, fãce ayaba, hatsi da kuma more.
6. A gaban a rage cin abinci na kiwo kayayyakin. Wannan ne ma ake bukata kafun. A kullum rage cin abinci ya kamata sun hada da shan yoghurt, kefir da sauran kayayyakin.
7. Sauyawa daga wani dabba a kan kayan lambu fats.
8. Babu yunwa. Wannan hanya na da nauyi asara ya shafi wani fractional rage cin abinci, ba tare da haramta na cin bayan 18.00, kawai ya rage mata ne "bad" carbohydrates. Yana da damar zuwa biyar da abinci ba tare da snacking tsakanin su. Irin wannan cin ganyayyaki shi ne manufa ga mutanen da suke da wuya a rage rabo, da sauran abin da ake ci hane-hane.
9. Raba abinci. Bugu da ƙari, cewa ikon ya zama murabba'i, dole ne ka kuma girmama ga rabuwa yanayi. Wannan dabara ne shawarar ba mu hada mealtime carbohydrates da fats ko sunadarai. E. An haramta hada qwai da nama da starchy abinci, irin su dankali, burodi da kuma man shanu, da sauransu. D. A wannan yanayin, da ake kira "mai kyau" carbohydrates hada da man fetur da aka yarda.
10. Daily motsa jiki. Alamomin Kovalkova aikace-aikace dabaru ne na yau da kullum motsa jiki, don haka da cewa fata ne tsaurara, wanda shi ne kullum slack a lokacin nauyi asara, accelerates da kona wuce haddi jiki mai, inganta kiwon lafiya da kuma sauran harkokin kiwon lafiya. Idan marasa lafiya wuya tafiyar da fitness ko dakin motsa jiki, dogon tafiya ko jogging kwat da wando a can farko. Azuzuwan da ake gudanar a kan komai a ciki, dama bayan da abinci ci ne ma wajibi ne don rage m lokaci na 2 hours.

horo

Rage cin abinci Kovalkova, reviews da kuma sakamakon cewa wahayi zuwa gare, na bukatar shirye-shiryen. Saboda haka, kafin a ci gaba kai tsaye zuwa nauyi asara, marasa lafiya ya kamata sane da dama constraints za su haɗu da a ko'ina cikin uku, saukarwa. A shiri lokaci na rage cin abinci Kovalkova taka babu kasa mai muhimmanci fiye da da tsarin kanta rabu da mu wuce haddi nauyi. Godiya ga shi, jiki ba ya nutse a cikin wani na buga, kuma sannu a hankali samun amfani da su da ake bukata rage cin abinci, amma wannan zai fara tsaftacewa da hanji. A tsawon lokaci da wannan lokaci ne yawanci game da 2-3 makonni.

Safe kamata a fara da gilashin dumi ruwa, yana yiwuwa tare da Bugu da kari na lemun tsami da jiki falke da kuma aikata da gastrointestinal fili.

izini kayayyakin

A wannan mataki, Dr. Aleksey Kovalkov shawara cin bran, suka fara da 2-3 tablespoons. Wanke saukar za a iya unsweetened shayi ko sabo ne ruwa.

Bugu da kari, da halatta yin amfani da wadannan kayayyakin:

• yogurt, yogurt tare da iri daban-daban Additives da kuma dandano enhancers suna tsananin haramta yin amfani da a wani mataki na rage cin abinci.
• skim madara da kuma gida cuku.
• cuku da low mai abun ciki.
• namomin kaza.
• abincin teku.
• kwayoyi.
• qwai - shi ne shawarar ci kawai gina jiki daga gwaiduwa ya kamata a yi watsi da gaba ɗaya.

Duk da cewa wannan shi ne kawai horo, amma ko da a wannan lokaci, za ka iya samun sauƙin rabu da 4 kilo wuce haddi nauyi.

Weight Loss dalilai

Wannan shi ne saboda wadannan dalilai:

• haramta motsa tafiyar matakai na rayuwa a cikin jiki, wanda na taimaka ga gaban ruwa a cikin abinci abinci, apple, garehul da sauran kayayyakin.
• kin amincewa da goge shinkafa, muffins, gurasa, taliya da kuma confectionery kayayyakin, dankalin turawa. Maye gurbin su da kayan lambu, 'ya'yan itatuwa, hatsi, legumes, da kuma hatsi da cewa suna da wani low glycemic index.
• amfani da ƙuntatawa a abinci na dabba gina jiki.
• da kin amincewa da carbohydrate.

mataki 1

Rage cin abinci Kovalkova, Stage 1 menu ne kadan ya fi guntu fiye da shiri da kuma shi ne kamar kwanaki 10 (za a iya kara zuwa 14), yana taimaka rabu da 4-5 kg wuce haddi nauyi.

Kamar yadda shiri lokaci, shawarar yin amfani da da bran, da adadin wanda wajibi ne a hankali a hankali kara zuwa 100 grams. Bugu da kari, rage cin abinci ya kamata dauke da:

• gina jiki, ba kasa da 60 grams per day.
• fats, ba fiye da 30 g;
• bitamin gidaje.
• L-carnitine.

Rage cin abinci Kovalkova, Stage 1: Menu

Saboda haka, mu tafi kai tsaye zuwa menu:

1. Safe kamata a fara da jog ko tafiya, bi da wani farko karin kumallo. Cin hada da: yogurt ko kefir a cikin adadin 1 kofin, 1 tablespoon na kwayoyi da kuma a tablespoon na bran.
2. Bayan 2 hours, za ka iya ci wani apple, shi za a yi la'akari da biyu karin kumallo.
3. Ga abincin rana, shi ne shawarar ci ½ a garehul ko wani apple sake, raw ko gasa form.
4. Afternoon shayi. Similar to abincin dare, shafi yin amfani da wani apple ko garehul.
5. Dinner. A yamma ci abinci, za ka iya ci wani salatin da sabo kayan lambu, seasoned da kayan lambu mai, mafi zaitun, wanda aka jiyar don ƙara low-mai cuku da kayan yaji.
6. Nan da nan kafin lokacin kwanta barci ne aka halatta ci gina jiki biyu qwai, ko sha gilashin skim madara.

Ya hana rage cin abinci Kovalkova 1 cikinsa mataki menu kuma haka yana da wani isasshe manyan yawan gazawa, wani abun ciye-ciye tsakanin abinci. Wannan ya rage mata ne saboda gaskiyar cewa jiki yana bukatar lokaci fita zuwa regroup kuma suka tsayar da al'ada metabolism.

Babban manufar wannan ikon - shi ne yin rigakafi da shawo kan matsalar rashin jin daɗi na hani a cikin yin amfani da abinci. Rage cin abinci Kovalkova, reviews da kuma sakamakon cewa ƙetare tsammanin na da yawa dieters, da gaske musamman.

sakamakon

A sakamakon wannan nauyi asara tsarin za a iya shafe ta ne kawai a watan farko zuwa 9 kilo kiba, shi duka dogara da farko taro na jiki da kuma, ba shakka, yarda da duk abinci da dokokinta. A karshen mataki na farko za a iya kara zuwa low-mai nama da kifi a kan menu.

reviews

Saboda da babbar adadin feedback, wanda za a iya samu saukin a kan Internet, da shawara mai yawan karshe:

• da aiki nauyi asara auku ne kawai a matakin farko, bayan da nauyi asara slows saukar.
• fi samun metabolism a cikin jiki, to, ya aka yakar tare da adibas na subcutaneous mai;
• na farko kwanaki da makonni bayan da farkon yawa abun da ake ci ne sosai wuya, yanayi swings za a iya lura, akwai gajiya da irritability.

tips

Yaqi tare da dukan korau manifestations dieting ba lallai ba ne. A tsawon lokaci, da jiki ne kõma, kuma slimming yanayi ya canjãwa ga mafi alhẽri. Rage cin abinci Kovalkova, daya lokaci na wanda menu yana da haka da yawa gazawar taimaka wajen rabu da mummunan halaye na snacking a kan gudu, kazalika da mu kame wani matsaloli ci karo.