Noj cov zaub mov Kovalkova, theem 1 (zaub mov). Cov yooj yim hauv paus ntsiab lus ntawm qhov ceeb thawj tsis txoj kws kho mob Kovalkova

Sau phau ntawv lub txheej txheem Kovalkova zoo txo ntau heev hnyav yog hnub no xam tau tias yog ib tug ntawm qhov zoo tshaj cov pluas noj. Cov txheej txheem muaj xws li tsis tsuas yog tus yuav txo tau dhau heev lawm phaus, tiam sis kuj rov qab kho cov metabolism ua raws li los ntawm hloov lwm lub tsev mus rau tag nrho kev noj haus thiab ib tug noj qab nyob zoo txoj kev ua neej. Qhov no poob phaus txoj kev tsim los ntawm Dr. noj haus los ntawm Russia, uas nws lub npe yog Aleksey Kovalkov. Cov pluas noj uas ntawv qhia zaub mov tsis zoo zam nyob rau hauv lub hnub thaum ntxov, nkag mus rau sab saum toj kaum feem ntau nrov poob systems nyob rau hauv lub ntiaj teb no.

MUS KOM ZE

Raws li noj haus, tau tshem ntawm ntxiv kilos tsis muaj lub cev tom tsuas yog tsis yooj yim sua, li ntawd, tag nrho cov neeg pom zoo muaj zog, jogging los yog txawm taug kev.

Cov yooj yim hauv paus ntsiab lus ntawm no txoj kev ntawm qhov ceeb thawj poob - nws yog ib tug nyias muaj nyias ib cov zaub mov uas tsis muaj nyob rau hauv calorie ntau ntau.

Phem carbohydrates muaj lub siab glycemic Performance index, uas yog vim li cas muaj muaj roj deposits, thiaj li hais tias Aleksey Kovalkov. Noj cov zaub mov zaub mov uas tag eliminates qhov kev siv ntawm "phem" carbohydrates yog tsis tsuas xav txog tej deposits, tab sis normalizes muaj nuj nqi ntawm hauv nruab nrog cev raws li ib tug tag nrho.

Qhov no txoj kev tsis yuav tsum tau tej loj nyiaj txiag kev siv nyiaj, nws yuav siv tau los ntawm cov neeg uas muaj hnub nyoog, nrog rau cov kev zam, ntawm chav kawm, cov me nyuam. Kovalkova txheej txheem yog suav tias yog ib qho ntawm feem nrov poob systems, tsis tsuas vim hais tias ntawm nws cov hauj lwm zoo, tab sis kuj vim hais tias ntawm nws cov affordability.

Nws yuav tsum mus rau peb theem ntawm kev noj haus.

tej yam kev mob

Txo tshaj hnyav nrog kev pab los ntawm no qhov ceeb thawj tsis system yog tau tsuas yog nyob rau hauv lub mob uas tus neeg mob yuav ua raws li tej yam thiab tag nrho cov cai thiab cov kev txwv uas yuav tau hu ua kev kawm txaus. Yog li ntawd, yog dab tsi qhia no noj cov zaub mov?

1. Ua ntej ntawm tag nrho cov neeg mob yuav tsum noj qab nyob zoo. Nyob rau hauv lub xub ntiag ntawm tej mob los yog mob cov kab mob los ntawm cov qauv no yuav tsum tau tso tseg los yog tsawg kawg yog rau siv nws nyob rau hauv cov nruj kev saib xyuas ntawm ib tug tshwj xeeb.
2. Npaj tag nrho cov khoom koj xav tau mus kho. Ci yog kiag li tshem tawm. Pub rau noj xwb siav khoom noj thiab steamed. Nyob rau hauv tas li ntawd, cov khoom noj tso cai Kovalkova ci zaub mov txawv thiab stews tsis ntxiv tej kev muaj roj. Los ntawm roj yog meant tsis tau tsuas yog roj, tab sis kuj mayonnaise, thiab lwm yam khoom.
3. Tsis kam ntawm tej yam yooj yim carbohydrates. Lawv yog ib tug ntawm cov ua ntawm qhov ceeb thawj qhov nce thiab qhov tshwm sim ntawm subcutaneous roj deposits. Tej digestible carbohydrates muaj nyob rau hauv confectionery khoom, raws li zoo li cov qab zib thiab cov khoom uas muaj nws. Aleksey Kovalkov noj haus hais tias yog rog dhau hwv lawm yuav kov yeej xwb los yuav mus nyob rau ib lub noj cov zaub mov uas tsis muaj nyob rau hauv calorie ntau ntau. Nws yog tej zaum kuj tau tso cai rau siv ib tug me me npaum li cas ntawm tsaus qhob noom xim kasfes.
4. Kev them nyiaj yug dej tshuav nyiaj li cas nyob rau hauv lub cev. Thaum lub sij hawm poob rau tus neeg mob yuav tsum tau haus dej haus ib hnub twg tsawg kawg yog 2-2.5 liv cov dej huv. Ntxiv mus, cov dej ntxuav tsis cia cov zaub mov, nws yuav tsum tau tsuas yog siv rau ib qho kev npliag plab. Nyob rau tib lub sij hawm nws yuav tsum tau txwv ntsev kom tsawg. Tej xyuas pab los txhim kho metabolism thiab pib mechanism ntawm tu lub cev ntawm toxins, co toxins thiab lwm yam teeb meem tshuaj, uas tus luj pib mus sai.
5. Cov kev siv ntawm tej yam ntuj tso khoom. Noj cov zaub mov Dr. Kovalkova, ib tug zaub mov qhia noj tsuas yog cov khoom noj uas tsis tau undergone muaj kev cob qhia, kiag li txwv tsis pub noj tej zaub mov kaus poom. Nyob rau hauv tas li ntawd, tsis tau tso cai rau siv: cawv, haus luam yeeb khoom, semolina, pastry thiab bakery khoom ntawm high-qib hmoov, polished mov, dej qab zib. Zaub pub (tsuas yog - qos yaj ywm, beets, carrots), txiv hmab txiv ntoo, tshwj tsis yog txiv tsawb, cereals thiab tshaj.
6. Cov muaj nyob rau hauv cov khoom noj ntawm khoom noj siv mis. Qhov no kuj yog ib tug yuavtsum tau kawm uantej. Lub sij hawm noj cov zaub mov yuav tsum muaj xws li haus yoghurt, kefir thiab lwm yam khoom.
7. Hloov ntawm tej tsiaj rau zaub rog.
8. Tsis tshaib kev nqhis. Qhov no txoj kev ntawm qhov ceeb thawj tsis yuav ib tug fractional noj cov zaub mov, tsis muaj kev txwv tsis pub ntawm kev noj mov tom qab 18.00, tsuas txwv yog lub "phem" carbohydrates. Nws tso cai rau mus tsib noj mov tsis snacking nruab nrab ntawm lawv. Xws li ib tug khoom noj yog zoo tagnrho rau cov neeg uas yog ib qho nyuaj rau txo feem, thiab lwm yam kev noj haus txwv tsis pub.
9. Cais cov zaub mov. Ntxiv mus, lub hwj chim yuav tsum muaj ib feem, koj yuav tsum tau hwm rau lub sib cais tej yam kev mob. Cov txheej txheem no yog pom zoo kom tsis txhob muab pluas noj carbohydrates nrog cov rog los yog proteins. E. Forbidden muab qe thiab nqaij nrog nplawv khoom noj xws li qos yaj ywm, mov ci thiab butter, thiab hais txog. D. Nyob rau hauv cov ntaub ntawv no, qhov thiaj li hu ua "zoo" carbohydrates ua ke nrog roj yog tso cai.
10. Txhua hnub ib ce. Yuavtsum tau kawm uantej Kovalkova daim ntawv thov kev kawm yog kev qoj ib ce, yog li ntawd daim tawv nqaij yog nruj, uas yog feem ntau slack thaum lub sij hawm poob phaus, accelerates tus burning ntawm tshaj lub cev muaj roj, zoo noj qab haus huv thiab zuag qhia tag nrho noj qab haus huv. Yog hais tias cov neeg mob pom tau tias nws nyuaj mus koom nyob rau hauv kev nyab xeeb los yog gym, ntev mus taug kev los yog jogging ce ntawm thawj zaug rau theem. Cov chav kawm muaj nyob rau ib qho kev npliag plab, txoj cai tom qab lawv cov zaub mov kom tsawg tseem yog tsim nyog los txwv cov yam tsawg kawg nkaus lub sij hawm ntawm 2 teev.

kev kawm

Noj cov zaub mov Kovalkova, txheeb xyuas thiab tau hais tias txhawb, yuav tsum tau npaj. Yog li ntawd, ua ntej cov tswv yim ncaj qha mus rau poob, cov neeg mob yuav tsum tau paub txog ib tug xov tooj ntawm xyuas lawv yuav pom me ntsis thoob plaws hauv lub peb theem. Cov kev npaj rau theem ntawm kev noj haus Kovalkova plays tsis muaj tsis tseem ceeb tshaj qhov system nws tus kheej kom tshem tau ntawm tshaj ceeb thawj. Ua tsaug rau nws, lub cev tsis tog mus rau hauv ib lub xeev ntawm kev poob siab, thiab maj twg thiaj li raug siv los yuav tsum tau noj cov zaub mov, tab sis qhov no pib tu lub quav. Lub caij rau theem no yog feem ntau yog hais txog 2-3 lub lim piam.

Sawv ntxov yuav tsum tau pib nrog ib tug iav ntawm dej sov, nws yog tau nrog rau qhov sib ntxiv ntawm txiv qaub rau hauv lub cev tsaug zog thiab khwv tau lub hnyuv ib ntsuj av.

Tso Cai khoom

Thaum lub sij hawm cov kauj ruam no, Dr. Aleksey Kovalkov tswv yim noj bran, pib nrog 2-3 dia. Ntxuav down yuav unsweetened tshuaj yej los yog cov dej tshiab.

Nyob rau hauv tas li ntawd, lub tso cai siv ntawm cov nram qab no cov khoom:

• kua mis nyeem qaub, yogurt nrog ntau hom additives thiab tsw enhancers yog nruj me ntsis txwv tsis pub siv txhua ntu ntawm kev noj haus;
• yim mis nyuj thiab tsev cheese;
• cheese nrog tsawg roj cov ntsiab lus;
• nceb;
• nqaij ntses nyoo;
• ceev;
• qe - nws yog pom zoo kom noj xwb protein los ntawm cov nkaub yuav tsum tau tso tseg zoo rau nws.

Txawm tias muaj tseeb hais tias qhov no yog tsuas kev cob qhia, tab sis txawm thaum lub sij hawm lub sij hawm no, koj tau yooj yim tau tshem ntawm 4 kilograms ntawm tshaj ceeb thawj.

Poob yam

Qhov no yog vim yam nram qab no:

• stimulating metabolic dab nyob rau hauv lub cev, uas muaj txhawb mus rau lub xub ntiag ntawm dej nyob rau hauv cov khoom noj khoom noj khoom haus, Kua, txiv lws zoov thiab lwm yam khoom;
• rejection ntawm polished mov, muffins, khob cij, fawm thiab confectionery khoom, qos yaj ywm. Hloov lawv nrog zaub, txiv hmab txiv ntoo, cereals, legumes, thiab nplej uas muaj ib tug uas tsis muaj glycemic index;
• siv txwv nyob rau hauv cov zaub mov ntawm cov tsiaj protein;
• tau cov rejection uas carbohydrate.

theem 1

Noj cov zaub mov Kovalkova, theem 1 ntawv qhia zaub mov yog ib tug me ntsis luv dua txoj kev npaj thiab yog kwv yees li 10 hnub (yuav tsum ncua mus txog 14), nws yuav pab tau tshem ntawm 4-5 kg ntawm tshaj ceeb thawj.

Raws li cov preparatory theem, pom zoo kom siv cov bran, tus nqi uas yog tsim nyog los maj nce mus rau 100 grams. Nyob rau hauv tas li ntawd, cov khoom noj yuav tsum muaj:

• protein, tsis tsawg tshaj 60 grams tauj ib hnub;
• cov rog, tsis ntau tshaj 30 g;
• vitamin complexes;
• L-carnitine.

Noj cov zaub mov Kovalkova, theem 1: Ntawv qhia zaub mov

Yog li ntawd, peb mus ncaj qha mus rau hauv cov zaub mov:

1. Sawv ntxov yuav tsum tau pib nrog ib tug mus dhia los yog mus taug kev, ua raws li los ntawm ib tug thawj noj tshais. Noj muaj xws li: yogurt los yog kefir nyob rau hauv tus nqi ntawm 1 khob, 1 tablespoon ntawm neeg thiab ib diav ntawm bran.
2. Tom qab 2 teev, koj muaj peev xwm noj ib Kua, nws yuav muab suav hais tias ib tug thib ob noj tshais.
3. Rau noj su, nws yog pom zoo kom noj ½ ib tug txiv kab ntxwv qaub los yog ib cov kua dua, nyoos los yog ci daim ntawv.
4. Tav su cov tshuaj yej. Zoo li noj hmo, yuav siv ntawm ib tug kua los yog txiv kab ntxwv qaub.
5. Noj hmo. Thaum yav tsaus ntuj noj mov, koj yuav tau noj ib tug nyias cov tshiab cov zaub, seasoned nrog zaub roj, zoo txiv, uas yog tso cai rau ntxiv uas tsis muaj roj cheese thiab tej txuj lom.
6. Tam sim ntawd ua ntej yuav mus pw yog tso cai rau noj protein ob qe, los yog haus dej haus ib khob ntawm mis mis nyuj.

Txwv tsis pub noj cov zaub mov Kovalkova 1 nyob rau kauj ruam cov zaub mov thiab thiaj li muaj ib tug txaus loj tus naj npawb ntawm cov kev txwv, tej khoom noj txom ncauj thaum muaj mov noj. Qhov no txwv yog vim lub fact tias lub cev xav tau kev pab lub sij hawm tawm mus rau regroup thiab tsim kom muaj qub metabolism.

Lub hom phiaj tseem ceeb ntawm lub hwj chim no - nws yog ib cov kev tiv thaiv thiab kev kov yeej kev lub tsis xis nyob ntawm kev txwv nyob rau hauv cov kev siv ntawm cov khoom noj. Noj cov zaub mov Kovalkova, txheeb xyuas thiab tau tshaj cov miv nyuas ntawm ntau dieters, yeej cim.

tau

Raws li ib tug tshwm sim ntawm no poob phaus system yuav muab tshem tawm xwb nyob rau hauv thawj lub hli 9 kilograms nyhav dhau heev lawm, nws tag nrho cov nyob rau hauv lub pib loj ntawm lub cev thiab, ntawm chav kawm, raws li nrog tag nrho cov khoom noj khoom haus kev cai. Qhov kawg ntawm tus thawj theem yuav muab ntxiv rau cov uas tsis muaj roj nqaij thiab cov ntses nyob rau hauv cov zaub mov.

Xyuas

Vim lub loj loj npaum ntawm cov tswv yim, uas muaj peev xwm yuav nrhiav tau yooj yim nyob rau hauv Internet, qhia ib tug xov tooj ntawm cov lus xaus:

• lub active poob tshwm sim xwb nyob rau hauv thawj zaug rau theem, tom qab uas lub poob slows cia;
• tau zoo metabolism hauv lub cev, ces nws yog nquag sib ntaus sib tua nrog deposits ntawm subcutaneous roj;
• rau hauv thawj hnub thiab lub lis piam tom qab pib ntawm ntau cov pluas noj yog ib qhov nyuaj heev, mus ob peb vas swings tau cai, muaj yog qaug zog thiab txob taus.

Lub tswv yim

Sib ntaus nrog rau tag nrho cov tsis zoo ces dieting yog tsis tsim nyog. Thaum lub sij hawm, lub cev yog twv tau, thiab slimming mus ob peb vas hloov rau lub zoo dua. Noj cov zaub mov Kovalkova, ib theem uas cov zaub mov muaj ntau yam thiaj li txwv pab tau tshem ntawm tsis zoo cwj pwm tsis zoo ntawm snacking rau cov mus dhia, raws li zoo raws li txeeb tau tej teeb meem ces yuav tsum.