Elena Malysheva shine mai gabatar da shirye-shiryen talabijin mai suna "Lafiya", yana da digiri, ya zama likitancin mutane da yawa da aka sanannun kuma kawai mace mai kyau. Elena yana mai da hankali ga al'amurran da suka danganci abinci mai gina jiki mai kyau da lafiya, da kuma matsala masu nauyi. A matsayinka na likita, ta yi imanin cewa kisa yana taimakawa wajen bunkasa cututtuka daban-daban, da kuma karin fam ba kawai rage ƙazantar mutum ba, amma kuma yana kara yiwuwar bunkasa ciwon sukari, bugun jini, ciwon daji, cututtuka da cututtuka daban-daban.
Ta tabbata cewa shirya abinci mai kyau na dogon lokaci yana da mahimmanci, kamar yadda ya dace da zaɓi na abincin da ake amfani da ita don asarar nauyi. A cikin ra'ayinta, don ya rasa nauyi, kana buƙatar kawar da nauyin kima a hankali - da sauƙi da narkewa na karin fam, da karin damar da za a cimma burin kuma mafi ƙanƙanta zai dawo. Mafi mahimmanci yana dauke da karfin nauyi a 500 gr kowace rana.
Mai shahararren gidan talabijin na kanta ya samo asali mai gina jiki, wanda, in ji ta, yana aiki sosai.
Dalili akan rage cin abinci shi ne amfani da adadin abincin da ya ƙunshi ƙwayoyin dabbobi da kayan lambu, gishiri gishiri. Don slimming, dole ne ka ware (a matsayin madadin - don rage girman amfani) kayan da aka gasa, sukari mai kyau, dankali, kayayyakin gari, beets, karas, shinkafa, da duk abin sha.
Abu na farko na abinci daga Elena Malysheva - babu yunwa. An tsara jikin mutum kamar yadda, idan akwai rashin abinci a lokacin janyewar kowane lokaci, zai fara adana calories da zarar ta samo su, a "ranar ruwa", don haka. Wannan shine dalili na gaggawar dawo da nauyi a cikin mutanen da suke zaune a kan ruwa ko kefir (sau da yawa, kilogen ya zama fiye da cin abinci).
Abu na biyu - kana buƙatar cin abinci sau da yawa, amma a kananan ƙananan. Sau da yawa cin abinci, ba ka bari jiki ya jin yunwa. Abinci daga Elena yana ba da abinci guda biyar a rana (uku da biyu).
- A karfe 8 na safe - karin kumallo, daga ranar 12 zuwa 13, abincin dare - ba a wuce fiye da sa'o'i 19 ba.
- A karfe 10 na safe - abincin rana, abincin rana - a ranar 16 - 17.
Abu na uku na abincin Elena Malysheva yana ƙidaya adadin kuzari. Masu aikin gina jiki sunce cewa don rayuwa ta al'ada, jiki yana buƙatar 1200 Kcal a kowace rana. Duk da haka, suna kuma gargadi cewa wannan adadi yana da girman kai. Don ƙayyade ainihin adadin adadin kuzari wanda wani mutum yake buƙatar kowace rana, kana buƙatar la'akari da yanayin aikinsa da salon rayuwarsa. Mafi girman aikin jiki, yawancin adadin jiki yana buƙata. Don gano ƙayyadadden yawan adadin kuzari da ake bukata, ya kamata ka tuntubi gwani.
Wani muhimmin mahimmanci shine halin kirki. Lokacin shan abinci, gaya wa jikinka cewa kana damu da shi, ciyar da shi. Irin wannan hanyar da za a sauƙaƙa amfani da shi ita ce hanyar da za ta ba da damar jikinka ya yi amfani da shi a cikin "aikin dama" - don mayar da abincin da aka samar a cikin makamashi, lafiyar jiki da yanayin kirki.
A nan ne kimanin kimanin abincin abinci daga Malysheva
Breakfast (game da 8 am). Oatmeal porridge, dafa shi a kan ruwa, yogurt (dole ba kyauta ba).
Na biyu karin kumallo (kimanin karfe 10 na safe). Wata 'ya'yan apples ko' ya'yan itacen citrus.
Abincin rana (shawarar a 12). Abincin da ke dauke da sinadaran - kwai, nama, kifi, kaza.
Abincin bugun (daga 16 zuwa 17). Wata 'ya'yan apples ko' ya'yan itacen citrus.
Abincin dare (ba daga baya fiye da sa'o'i 19) ba. Salatin kayan lambu (cika mafi kyau tare da ruwan 'ya'yan lemun tsami, ƙara gishiri zuwa m, ko mafi kyau duka), kwai kwaikwayo.
Kafin ka kwanta za ka iya sha gilashin yogurt mai kyauta.
A lokacin rana, kana bukatar ka sha game da lita 2 na ruwa.
Kuna iya cin abinci da sauran abinci, mafi mahimmanci - bi da tsarin kafa don yawan adadin kuzari da aka cinye.
An tsara cin abinci na tsawon watanni biyu zuwa uku. Adreshin wannan abincin, za ku samu nasarar cimma burin da ake so, inganta zaman lafiyar ku kuma cimma burin mafi kyau. Kuma sakamakon zai kasance tare da ku na dogon lokaci.
Har ila yau, tuna cewa salon rayuwa yana cinye mafi yawan adadin kuzari fiye da wani abu mai mahimmanci. Saboda haka, hada abinci tare da aikin jiki. Yin wasan motsa jiki, wasan motsa jiki, yin iyo - ciyar karin adadin kuzari kuma bada sautin tsoka, wanda zai sa rayuwarka ta zama haske, jikinka kuma yana da karfi da lafiya.
Amma akwai yanayi a rayuwa lokacin da ake bukata a gaggawa don rasa karin fam, a wannan yanayin muna ba ku menu na "Kayayyakin abinci" daga Malysheva Elena.
An tsara rage cin abinci don kwanaki 10: kwana biyar na abinci mai gina jiki guda biyar da 5 na abinci na carbohydrate.
Menu don rana ta farko (furotin):
- 1 kwai
- 1 kaza
- 2 lita na ruwa
Don karin kumallo, sha 1 gilashin ruwa kuma ku ci kwai masara. Hakanan zaka iya bambanta karin kumallo tare da ƙananan kayan lambu, kokwamba sabo da salad.
Ga sauran kwanakin - wata kaza.
An shirya kajin kamar haka: kawo ruwa zuwa tafasa, ba da damar tafasa don mintina 5, kwantar da ruwa, tsaftace kaza (don yin ruwa), ƙara yawan adadin ruwa da dafa har sai an shirya. A sakamakon haka, za mu sami nama na nama mai shekaru 600-800, wanda muke rarraba don dukan yini.
Muhimmin! Babu gishiri.
Ga wata rana kana buƙatar sha game da lita 2 na ruwa.
Menu a rana ta biyu (carbohydrate):
- 0.5 kilogiram na kabeji
- 0.5 kilogiram na sabo ne gwoza
- 0.5 kilogiram na sabo ne karas
- 2 lita na ruwa
Daga kayan lambu mun shirya salatin, an kuma kira shi goga-salat.
Kayan abinci finely sara, Mix, matsi, ƙara daya teaspoon na lemun tsami ruwan 'ya'yan itace kuma Mix sake. Babu gishiri.
Muna ci wannan salatin a rana (sau 7-8 a rana) har zuwa daren jiya, wanda ya zo a karfe bakwai, bayan bakwai ba mu ci ba. Kuma kada ka manta game da ruwa - lita 2 kowace rana.
A nan gaba, sunadaran gina jiki da kwanakin carbohydrate.
Wannan abincin yana da sauki, amma zai taimake ka ka rabu da kashi 5 kilogiram na nauyin nauyi a cikin kwanaki 10 kawai.
Duk da haka, Elena Malysheva yayi kashedin cewa wannan abincin ya saba wa dukkanin dokoki da ka'idojin abinci masu dacewa da lafiya. An tsara wannan abincin na kwanaki 10, yana saukewa da ragewa, wato, rage a adadin kuzari. Babu wani hali da ya kamata ya dace ba salon rayuwar da ake samarwa. Don amfani da wannan abincin, ta bada shawarar musamman da wuya kuma a cikin matsanancin hali.
Kasance lafiya da kyau!