E le ho fokotsa boima ba 'mele, batho ba qobelloa ho boloka lijo tse khethehileng, ho fokotsa palo ea lijo le boleng ba litšebeletso. 'Me boima bo fokolang ka mor'a nako e khutšoanyane bo khutlisetsoa hape. Diet Kovalkova, ngaka e tummeng le setsebi sa phepo e nepahetseng, o ile a ratoa ka lebaka la seo, ha se etse hore u lapetse, empa se u ruta hore na u je joang.
Lijo tsa Dr. Kovalkov
Mekhoa e 'ngoe le e' ngoe ea ho lahleheloa ke boima ba 'mele, e entsoeng ke setsebi sa litsebi sa maiketsetso Alexei Kovalkov, e nkoa e le e atlehang ka ho fetisisa. E etselitsoe ho tlosa lik'hilograma tse fetang 'me e tsosolosa metabolism e tloaelehileng. Sepheo ke phetoho ea ho ja lijo tse phetseng hantle le bophelo bo botle. Mokhoa ona o kenyeletsa ho ikoetlisa - matla a matla le matla-le phepo e nepahetseng , ho latela Kovalkov ho bolela ho arohana. E meng ea melao ea motheo: ho lekanyetsa lijo le ho hana lijo, ho baka tsoekere ea tsoekere. Menu ea Kowalkov e tiile feela matsatsing a pele. Motheo oa lijo:
- Meroho e mecha, salate ka oli ea mohloaare.
- Litholoana.
- Lijo, lijo tse tsoang ho tsona. Ho molemo haholo ha o phehiloe ka metsi a phehile.
- Nama, tlhapi, lijo tsa leoatleng, pheha ka ontong kapa steamed.
- Mahe.
- Lihlahisoa tsa lebese la mofuthu.
Diet Kovalkova - mekhahlelo
Tsamaiso ea lijo ho ea ka Kowalkov e fapane le e tloaelehileng le e tsotehang ea mono-phepo ka hore e etselitsoe nako e telele. Tshebetso e tla nka khoeli e le 'ngoe, empa liphello li bohlokoa. Ho ea ka 'Mōpi, mohato oa pele tseleng ea ho lumellana ke ho fumana sesosa sa boima bo feteletseng le boemo bo hlakileng ba sepheo. Boikutlo ba boitšoaro le kelellong bo phetha karolo ea bohlokoa ho atlehang ha boima ba 'mele. 'Me taolo ea lijo e etsoa ka mohato:
- Sethaleng sa pele, litokisetso (ho tloha matsatsing a 14 ho isa ho a 30), li hloka ho sebetsana le lijo tse tloaelehileng le ho tlosoa ha lintho tse kotsi tse tsoang ho eona.
- Nakong ea mohato oa pele, e leng nako e tloaelehileng ea likhoeli tse 1-2, motho o khomaretse menu e khethehileng.
- Karolo ea bobeli e lokisa liphello tsa pele 'me e boloka boima bo tloaelehileng. E boetse e nka matsatsi a 30 mme e theha melao e mecha. Nakong ena setopo se ne se se se tloaetse ho hloka lik'habohaedreite le "ho rutoa hape" ho ea ka litlhoko.
Kovalkov litokisetso tsa mohato
Karolo ea pele e nkoa e le thata ka ho fetisisa-ho eona motho o lokela ho fetoha ho tloha mofuteng o tloaelehileng le mohato o lebisang ho 'mele o mocha. Libeke tsa pele e ka ba ntho e thata le e sa tloaelehang, empa ke habohlokoa hore u se ke ua tela. Nakong ena, lijo li arotsoe: ho hlokahala hore ho lokisetsoe lijo tse 5 'me u se ke ua lebala ka tekanyo ea metsi - ho noa ho fihlela ho 2 a etsang dilitara tse letsatsi ka letsatsi. Sena se hlokahala ho eketsa li-hormone tse chesang mafura. Ke habohlokoa ho hlaolela mokhoa oa ho tsamaea haholo, ho ithuta ho laola lijo, le ho tlohela ka ho feletseng lijo tse kotsi. Lijong tse nepahetseng joalo ho ea ka Kowalkov li re:
- fried;
- tsuba;
- likotopo;
- joala;
- soda;
- li-sweets, tsokolate (le tsoekere ka kakaretso).
Ja lijo Alexei Kovalkov - menu ea karolo ea ho itokisa
Mokhoa o tsoetseng pele oa Kovalkov bakeng sa libeke tsa pele tsa lijo ke mohlomong o fokolang haholo. Ho phaella lihlahisoa tse kotsi (tse boletsoeng ka holimo) ke tse lakatsehang ho lebala ka:
- bohobe le lijo tse ling tse entsoeng ka phofo ea koro;
- litholoana tse omisitsoeng le mahe a linotsi
- raese ea fatše;
- litapole, beet, lihoete, mokopu;
- liprotheine tsa liphoofolo;
Lihlopha li tlameha ho ba le sopho e entsoeng le lijo-thollo, meroho e mecha le litholoana (liapole, li-orang le litholoana tse ling tsa li-citrus - haholo-holo pele ho lijo tsa motšehare), 'me u ke ke ua itatola mafura. Lumelletsoe:
- linate;
- lijo-thollo (haholo-holo bran bran);
- lihlahisoa tsa lebese tse tlaase;
- chisi;
- makhooa a mahe;
- Hang ka beke u ka noa khalase ea veine e khubelu.
Diet Kovalkova - 1 mohato
Mohato oa pele oa Kovalkov ke oona o ka sehloohong. Libeke tse qalang, 'mele oa mono ona o felisitse ho itšetleha ka lik'habohaedreite' me ho hlokahala ho tlosa pampiri ea meno le ho boloka metabolism . Molao oa bohlokoa ka ho fetisisa ke ho boloka puso ea letsatsi leo. Mokhoa oa ho fepa oa Kovalkov o entsoe ka tsela eo boima bo feteletseng bo tsoang butle-butle. Ntho ea bohlokoa ea dietetics ke lipapali. Nakong ena, ho lahleheloa ke boima ba 'mele ho lumelloa ho eketsa likarolo, empa ha boemo bo ntse bo eketseha. E ka ba:
- ho sesa;
- ho tsamaea kapa ho matha;
- ho sesa;
- ho laela ka litsebe tsa bohata;
- matla a ho ikoetlisa (tabeng ena menu e hlile e kenyelletsa poro).
Karolo ea pele ea lijo tsa Kovalkov ke menu
Ho khomarela lenane le itseng la lihlahisoa tse lumelloeng ke mosebetsi o boima ho uena. Mokhoa oa mohato oa pele oa lijo tsa Kovalkov ha o fapane ho hongata le karolong e lokiselitsoeng, empa mona ho hlokahala hore o kopane ka tsela e nepahetseng. Ha rea lokela ho lebala ka metsi 'me re lumelloa ho nka divithamini, e tla tlatsa ho hloka lintho tse molemo. Puso e lekanyelitsoeng ea letsatsi le lijo tse latelang ke tsena:
- Hoseng, khalase ea metsi a futhumetseng ka branene e tahoa.
- Ebe e latela mojaro oa aerobic - ho tsamaea ka moea o hloekileng, ho tsota kapa ho lefella.
- Kamore ea lijo tsa hoseng - yogurt e nang le mafura, e bolileng kapa a mafura a nang le mohala (100 g), linate.
- Lijo tsa motšehare - litholoana kapa litlhapi tsa leoatle.
- Motšehare oa mantsiboea, sopho e lokiselitsoe (meroho, tlhapi kapa moro oa khōhō), e tlatsitsoe ka nama e nang le mouoane kapa litlhapi le meroho .
- Snack - porridge ntle le lebese.
- Lijo tsa motšehare li na le salate le makhooa a mahe.
Mothati oa 2 oa lijo tsa Kovalkov
Lenane la phepo e tsoang ho Dr. Kovalkov le molemo hobane ha a na lipolelo tse tiileng. Setsebi sa phepo e nepahetseng se fana ka keletso ea hore na u je joang ho theola boima ba 'mele ebe ue tlohela ka tekanyo e itseng. Tlhokomelo e kholo likarolong tsohle mme haholo-holo qetellong e lokela ho fuoa index ea lihlahisoa tsa glycemic. "Leseli le mofuthu" ngaka e fana ka phepo e nepahetseng e nang le index e ka tlase ho 50. U ka sheba tafoleng e khethehileng pele u reka thepa tafoleng. Ho thabisoa ke ba fokolang boima ba 'mele boemong ba bobeli ba ho ja lijo tsa Kovalkov ho fana ka li-indulgences ho fokotsa lijo, empa ho hlahisoa matla a ho ikoetlisa.
Lenane la karolo ea bobeli ea lijo tsa Kovalkov
Tsamaiso ea phepo ea Dr. Kovalkov e etselitsoe nako e telele. Nako ea bobeli ha e na moeli o totobetseng mme e fela ha motho a fihletse phello e lakatsehang. Ka lebaka leo, ho theola boima ba 'mele ho tsoela pele ho latela leano le reriletseng - ho kopanya lipapali (mefuta eohle ea lits'ebeletso) le phepo e nepahetseng. Ho lumelloa lihlahisoa tse telele tse lebetsoeng:
- litapole (li phehiloe kapa li phehiloe);
- bohobe bo lekaneng;
- botoro;
- tsokolate (e bohloko);
- kofi.
E mong le e mong o hlahisa menu ho ea ka seo ba se ratang. E 'ngoe ea likhetho ke ena:
- Bakeng sa lijo tsa hoseng - kefir kapa yogurt, bran, toast.
- Tlhapi ea matlo a bolulo, lero la meroho kapa tee.
- Nakong ea motšehare u ka ja litlhapi tse nang le sejana se lehlakoreng kapa sopho ea khōlo le meroho bakeng sa banyalani.
- Snack - litholoana tse 'maloa kapa salate ea meroho.
- Mantsiboeeng - mahlo a makhooa (li-4 maq.).
Lijo tsa Kovalkov li na le meeli e hlakileng le likhothatso (tse ka khonehang le tse ke keng tsa khona ho li etsa) leha ho le joalo e le motho ka bomong. E mong ka boeena o kopanya lijo tse nang le mefuta e fapaneng ea lijo - phekolo e ncha kapa e tlas'a mocheso, o khetha moroalo o batlang. Ntho ea bohlokoa ke ho utloisisa hore ka thuso ea mokhoa o hlalositsoeng ho ke ke ha khoneha ho theola 'mele ka nako e khutšoanyane. Ena ke ts'ebetso e telele, e tsoelang pele. Le setsebi sa litsebi sa merussia sa Russia le tsamaiso ea hae, batho ha ba fetohe 'mele feela, empa hape ba fetola' muso oa bophelo.