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ʻO ka lilo ʻana o ke kaupaona a 7 kg i 2 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 520 Kcal 1 pae a me 750 Kcal 2 wā.
Ua manaʻoʻiʻo ʻo Kauka Alexey Kovalkov ʻo ke kumuhana no ka lilo ʻana o ke kaupaona e pono ke hoʻokokoke ʻia me ke kuleana kūpono, i mea e hōʻeha ʻole ai i ke olakino a hoʻolilo i ke kaʻina hana o ke kaupaona ʻana me ka ʻoluʻolu i hiki, a mai hoʻohuli i ka papaʻai i ka hana nui.
Ua hoʻomohala kēia dietitian i kāna ʻōnaehana hōʻemi kino ponoʻī, kahi nona i lilo ai ke kaupaona maikaʻi loa iā ia iho a kōkua maikaʻi e kāpae i nā paona keu i nā poʻe ʻē aʻe e makemake e hoʻololi i ko lākou kiʻi. I kēia ʻano hana, ua nānā ka mea kākau i ka nānā ʻana ʻaʻole wale i ka lilo o ke kaupaona iā ia iho, akā i ka hana maʻamau o nā kaʻina hana metabolic e hana nei i loko o ke kino, ma muli o ka haki ʻia, e like me kou ʻike, hiki i nā pilikia me ke kaupaona ke kū aʻe.
Nā koina ʻai ʻo Kovalkov
ʻO ka hana a Kovalkov o ka lilo ʻana o ke kaupaona i mau ʻanuʻu he nui.
Hoʻomākaukau ka pae mua. Loaʻa iā 2-3 mau pule. Wahi a nā loiloi o ka poʻe e lilo ana ke kaupaona, me ka nui o ka nui o ke kaupaona i hoʻomaka mua ʻia, hiki iā ʻoe ke lilo i 5-6 kg i kēia wā ʻO ka pahuhopu nui o ke kahua hoʻomākaukau, e like me ka mea i kākau ʻia e Kovalkov, ka hoʻololi ʻana o ke kino i nā ʻano ʻai hou a me ka emi ʻana o ka makemake, a me ka hoʻomaʻemaʻe ʻana i ka ʻōpū o ka ʻōpū.
ʻO ka pae nui ma hope o ka hoʻomākaukau mua. Pono e hoʻomau ʻia mai 14 mau lā a i ʻeono mahina. Aia ia i ka nui o nā kilokika āu e pono ai e lilo i ka kaumaha. E hoʻomau kēia pae a hiki i kou hauʻoli i kāu ʻike kino (ʻoiaʻiʻo, e nānā i kou olakino). ʻO ia i loko o kēia manawa a Kovalkov e ʻōlelo ai e hoʻohui i ka hoʻoikaika kino. Akā mai hoʻoikaika loa. ʻOi aku ka maikaʻi e kāpae i ka hoʻomaʻamaʻa ikaika i kēia manawa, ʻaʻole paha lākou e lawe i nā hopena me kēia aupuni. ʻO ka hapanui paha, ma ke hoʻomaʻamaʻa ikaika ʻana, e hoʻopau wale ʻoe i kou kino. I kēia manawa ʻo ka haʻuki haʻuki pahuhopu nui ka hoʻoikaika kino i ke kakahiaka a i ʻole nā haʻuki māmā, i ʻae iā ʻoe e mālama i kou mau mākala i ke ʻano maikaʻi, akā ʻaʻole ia e hoʻonui i ke kino. Maikaʻi loa e hoʻonui i ka lōʻihi o nā hele wāwae. Inā hiki iā ʻoe ke hele wāwae no hoʻokahi hola i ka lā, maikaʻi kēlā. E hoʻohana i ka lawe liʻiliʻi, ʻoi aku ka maikaʻi o ka makemake i ka hele wāwae. E like me kā Kovalkov memo, ʻoiai e hele wāwae ana, hana ʻia nā homone e hoʻolauna i ke ahi momona a kōkua iā ʻoe e lilo ka kaupaona i ka wikiwiki.
I ka lilo ʻana o ka paona, hiki iā ʻoe ke hele i ke kolu o ka pae. I kēia manawa he waiwai ia e hoʻohui i ka hopena. ʻOiaʻiʻo, ʻaʻole kēia he pae hou, akā he ola post-dietary. Ma ke ʻano maikaʻi, pono e hoʻokau i kēlā me kēia aupuni i nā ola āpau a i ʻole ka lōʻihi hiki. Inā hiki iā ʻoe ke hana i kēia, a laila ʻaʻole ʻoe e ʻike hou i ka pilikia o ka nui o ke kaupaona.
I ka hana mua pono ia e hemo i nā ʻōpelu mai ka papaʻai, i loaʻa kahi papa kuhikuhi glycemic kiʻekiʻe, ka mea e koi iā mākou e ʻai i nā meaʻai hou aʻe, kahi e alakaʻi pinepine ai i ka hōʻiliʻili o ke kaupaona nui. ʻO ka mea kikoʻī, i kēia manawa ke ʻōlelo maikaʻi nei mākou i nā meaʻono a me nā pā, nā kāloti, ka meli, nā ʻuala, nā kulina, nā beets. Hōʻole mākou i ka berena keʻokeʻo, nā hua momona a me nā hua maloʻo. Pono e kāpae ʻia kēia mau mea āpau mai ka papaʻai. I loko o kēia wā, e like me nā rula a Kovalkov, pāpā ʻia ʻia ʻaʻole e ʻai i ka ʻiʻo, ka iʻa, ka iʻa iʻa. Ma ke ala, pīhoihoi kēia i kekahi o nā mea nutrisy i manaʻo e kūkulu i kahi papaʻai i kēia mau meaʻai. Pāpā ʻia hoʻi i kēia manawa ʻo kaʻuala, pasta a me ka laiki keʻokeʻo. Kapu loa kēlā me kēia ʻano ʻona. ʻOiaʻiʻo, pono ʻoe e hoʻopoina e pili ana i nā meaʻai momona, nā palai. Pono e kuke me ka mālie i nā meaʻai āpau (e laʻa me ka lawaiʻa ʻana a me ka kuke ʻana).
I ka lua, kahua nuiʻO kā mākou pahuhopu e hoʻokūpaʻa, ʻo ia hoʻi, e hoʻohui i ka hopena i loaʻa. No ka meaʻai, hiki iā ʻoe ke hoʻohui i nā ʻōlaʻi a me nā hua waina, nā mea kanu, bran, nā mea momona momona, nā iʻa, ka ʻiʻo, ka iʻa iʻa, nā haloo, ka cheese haʻahaʻa momona, ka berena rye iā ia. Hiki iā ʻoe ke ʻai i nā legumes, nā kīʻaha, nā mea kanu (akā mai poina ʻaʻole mākou e ʻai i nā kāloti a me nā beets), nā ʻōmaʻomaʻo, a me nā huaʻai (koe ka maiʻa). Pono e inu ma kahi o 10 mau aniani wai i ka lā. Hāʻawi ʻia nā meaʻai i ka hapa, 5 mau ʻai i ka lā. Pono ka ʻai hope loa i hoʻokahi hola ma mua o ka moe ʻana, akā ʻoi aku ka maikaʻi ma mua.
ʻO ke kahua ʻekolu… ʻO ke kumu, pono ʻoe e ʻai i ke ʻano like me ka pae ʻelua, e hoʻolilo i nā meaʻai olakino a haʻahaʻa momona ke kumu o ka ʻai. Akā i kēia manawa hiki iā ʻoe ke hoʻokomo i loko o ka meaʻai i kahi ʻuala liʻiliʻi i kālua ʻia, nā cereals like ʻole, ka berena ʻeleʻele, nā hua i pāpā mua ʻia, nā mea kanu, nā hua. ʻO ke koena o nā huahana i ʻae ʻia ma ka haʻahaʻa ma kāu koho. E hoʻomanaʻo, ʻoi aku ka maikaʻi o nā meaʻai calorie kiʻekiʻe loa i ka hapa mua o ka lā, i hiki i ke ahiahi ke hoʻohana ʻia ka ikehu i loaʻa mai iā lākou e ke kino. I kēia manawa pono ʻoe e hele i kahi meaʻai kaulike kūpono. No ka poʻe me ka niho ʻono, ʻae ka mea kākau iā lākou iho i kekahi manawa e hoʻomaʻamaʻa ʻia me ka ʻeleʻele kokoleka. He mea nui hoʻi e nānā i ka hoʻohaʻahaʻa ʻana i ka waiʻona, no ka mea, ma waena o nā mea ʻē aʻe, ʻoi aku ka nui o kāna mau ʻano i nā calorie. I ka ʻahaʻaina a i ʻole ka hoʻolauleʻa ʻē aʻe, e hāʻawi i ka makemake i ka waina ʻulaʻula, ʻoi aku ka maloʻo. No ka hoʻoikaika kino, i kēia manawa, inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i nā hoʻoikaika ikaika, ʻoiai ua hiki i ke kino ke pale aku iā lākou.
I mea e maʻalahi ai iā ʻoe ke haku i ka papa kuhikuhi, makemake mākou e hoʻomaʻamaʻa iā ʻoe iho me kahi koho kūpono no ka papaʻai Kovalkov no nā pae mua a me ka lua.
ʻO ka kakahiaka kakahiaka: he kīʻaha yogurt me ka hoʻohui o ka bran a i ʻole ka oatmeal.
awakea: sāleta mea kanu me kahi aila mea kanu liʻiliʻi.
awakea: ʻelua mau hua i hoʻolapalapa ʻia.
meaʻai māmā: nā hua i ʻae ʻia a i ʻole nā wai momona hou mai iā lākou.
ʻO ka kakahiaka kakahiaka: 200 ml o kahi huahana waiū fermented o kāu koho (e laʻa me kefir a i ʻole ka waiū i hoʻomoʻa ʻia, a i ʻole yogurt maoli), kekahi bran a me kahi ʻāpana berena rai.
awakea: 150 g iʻa a iʻa iʻa i ka hui o kahi mea liʻiliʻi o nā mea kanu i ʻae ʻia, hiki iā ʻoe ke ʻai i ka 100-150 g o ka tī momona momona.
awakea: a i 300 g o ka salakeke mea kanu. Hiki iā ʻoe ke hoʻopiha iā ia me ka aila mea kanu.
Paipai ʻo Kovalkov i ka meaʻai māmā me nā huaʻai (ma kahi kikoʻī, nā ʻoma, nā huaʻakai). Inā pōloli ʻoe ma mua o ka hiamoe ʻana, e ʻai i nā protein mai nā hua manu i hoʻolapalapa ʻia ʻelua.
Hoʻohālikelike i ka papaʻai Kovalkov
Hiki ke weliweli ka ʻai ʻai inā he maʻi kou, keu hoʻi o ke ʻano mau. No laila, inā he mea kāu, e noʻonoʻo e kūkākūkā me kāu kauka ma mua o ka lilo ʻana o ke kaumaha, i mea e hōʻeha ʻole ai i kou olakino.
Nā pōmaikaʻi o ka papaʻai Kovalkov
1. ʻO ka meaʻai kūpono e like me ka ʻōnaehana Kovalkov normalize i ka metabolism.
2. Eia kekahi, ʻaʻole ʻike ke kino i kahi kūlana o ke koʻikoʻi, ma muli o ke kaupaona ʻana o ke kaupaona, i ka ʻokoʻa, hiki ke hoʻolohi.
3. ʻOiaʻiʻo, ʻo ka hoʻohui o kēia ʻano hana ʻaʻole pono ʻoe e kū i kahi pololi nui loa. Ma hope o nā mea āpau, hiki iā ʻoe ke ʻai i ka meaʻai i kēlā me kēia (ʻoiaʻiʻo, kūpono).
4. ʻAʻole pono ʻoe e kaupaona i ka meaʻai a helu i nā calorie i ka wā e noho ana ma kēia ʻōnaehana.
5. Ma ke ala, mahalo i kēia mau pōmaikaʻi, ʻo kā Kauka Kovalkov papaʻai ka mea i waena o nā papa maikaʻi he ʻumi a ʻoi loa ka maikaʻi i ka honua.
6. ʻAno like kēia ʻanoʻai me ka maʻalahi.
7. ʻAʻole pono ʻoe e ʻimi i nā huahana ma waho e hoʻololi i kou kino. Loaʻa lākou a pau.
8. A he nui nā kīʻaha āu. ʻOiaʻiʻo nō i kahi mea i kou makemake, ʻoiai i ka pae mua, ʻike mau ʻoe iā ʻoe iho.
9. Hoʻopiha ke kino i nā huaora i loko o nā huaʻai a me nā mea kanu, a pono loa ia. A ʻo ka hōʻole ʻana mai pasta a me nā mea momona e ʻoluʻolu e ka helu a me ke olakino.
Nā mea maikaʻi ʻole o ka papaʻai Kovalkov
ʻO nā pule mua, a i ʻole nā lā, o ka papaʻai Kovalkov hiki ke paʻakikī, keu hoʻi inā e maʻa ʻoe i ka ʻai ʻana i nā meaʻai like ʻole āpau. No laila, e loli paha ke ʻano, a hoʻowalewale ʻia paha ʻoe e haʻalele. ʻO ka mea nui, e like me ka ʻike ʻana o ka lilo ʻana o ka paona, e hoʻomau. A kokoke, ke ʻike nei i ka hopena, e lilo ia i mea maʻalahi loa iā ʻoe, a e huki ʻia ʻoe i kahi papahana hou a e leʻaleʻa i nā loli e hiki mai ana iā ʻoe.
Ke hana hou nei i ka papaʻai Kovalkov
ʻO ke kolu o ka papa o ka papaʻai, e like me nā ʻōlelo a Alexei Kovalkov, pono ʻoe e hana i kou ola. Kūkākūkā kahi mea lapaʻau ʻē aʻe: inā ua uhaʻi ʻoe i nā lula maʻamau o ka ʻōnaehana a hele i waho āpau, a hiki i kahi ʻahaʻaina leʻaleʻa, hoʻi i nā hana o ka pae mua no kekahi mau lā ʻelua, a laila ʻaʻole ʻoe e makaʻu i nā paona keu. .