ʻAi Malysheva

ʻO ka ʻai ʻo Malysheva kahi ala maikaʻi o ka nalo ʻana i ke kaumaha, he liʻiliʻi ke kaumaha ma ke kino a, ʻaʻole like me ka hapa nui o nā mono-dits, kōkua i ka hoʻomaikaʻi ʻana i ka maikaʻi, hoʻomaikaʻi i ke kaumaha a hoʻomaikaʻi i ke kino holoʻokoʻa.

I kēia manawa, paʻakikī ke hālāwai me kahi kanaka ʻike ʻole i ka papahana Health a me kāna mea hoʻokipa, ʻo Elena Vasilievna Malysheva. ʻO ka cardiologist ma o ka hoʻonaʻauao, he kauka o ka ʻepekema lapaʻau, ka mea lapaʻau a me ke kumu, ʻo ia ka mea kākau o nā puke ʻepekema ʻoi aku ma mua o kanalima a me ka mea nāna i hoʻomohala i ka ʻōnaehana kaumaha kaumaha o ka mea kākau, ʻaʻole hiki ke hoʻopau wale i nā paona keu, akā pū kekahi. e pale i ka ulu ʻana o ka hypertension, stroke, heart attack. Hoʻokumu ʻia ke kumu o ka ʻenehana i kahi meaʻai haʻahaʻa-calorie (a hiki i 1200 kcal / lā) a me ka hoʻomaʻamaʻa maʻamau.

ʻO ka ʻai ʻana o Elena Malysheva e hoʻolalelale i ke kaumaha o ke kaumaha, ʻaʻole i ʻoi aku ma mua o 0,5 kg i kēlā me kēia lā, no ka mea, ʻo ka emi ʻana o ke kaumaha o ke kino e alakaʻi i kahi hemahema o ke kino, kahi e hoʻemi ai i ka metabolism. ʻO ka hopena, ma kahi o ke kiʻi i aloha ʻia ma nā unahi, ʻo ka mea hōʻailona, ​​ʻoi aku ka maikaʻi, ʻaʻole i hoʻololi ʻia, ʻoi aku ka maikaʻi, ʻoi aku ka kiʻekiʻe. ʻO kēia ma muli o ka hoʻomaka ʻana o ke kino, no ka mālama ʻana iā ia iho, e mālama i ka momona "ma ka mālama", inā he "manawa paʻakikī". ʻO ia ke kumu e pono ai ke kaʻina hana o ka pohō kaumaha i ka manawa, hoʻomanawanui a hoʻoikaika.

Ua hōʻike ʻo Elena Vasilyevna i nā hopena o kāna ʻano ponoʻī o ka lilo ʻana i ke kaumaha ma ka home ma kāna hiʻohiʻona ponoʻī. I ka manawa like, hōʻike ʻia ka maikaʻi kiʻekiʻe o kēia ʻenehana e nā loiloi he nui a me nā kiʻi o ka poʻe e nalowale ana ke kaumaha i hōʻike ʻia ma ka pūnaewele.

I kēia manawa, me ka ʻōnaehana meaʻai a Malysheva, ʻo nā meaʻai maikaʻi loa e pili ana i ka maikaʻi e kaulana loa: buckwheat, kefir-cucumber a me Dukan's nutrition system.

ʻO nā lula kumu o Malysheva

ʻO ka lōʻihi o ka hana a Elena Vasilievna e pili ana i ka nui o nā kilokani keu. Inā pono e lilo i kahi kaumaha liʻiliʻi, ua hoʻomohala ke alakaʻi i kahi meaʻai haʻahaʻa haʻahaʻa haʻahaʻa e Malysheva, e hiki ai iā ʻoe ke lilo i 5 kg i nā lā 10. Eia naʻe, inā hiki ke kaumaha "keu" i 25 kg, pono ʻoe e hele i kahi pōʻai piha o ke kaumaha o ke kaumaha, ʻo 2-3 mau mahina.

Hoʻopau mākou i ke kaumaha me Elena Malysheva me ka pololei a me ka manuahi ʻole!

E noʻonoʻo i nā kumu kumu o ka meaʻai, ka mālama ʻana e ʻae ʻaʻole e hoʻokō i ka hopena i makemake ʻia, akā e hoʻopaʻa pū.

1. E pale i ka pololi. I ka hihia o ka malnutrition, hana ka autonomic nervous system i ka mea i kapa ʻia ʻo ka mālama ʻana i mea e hoʻolōʻihi i nā kaʻina hana a pau, ʻo ka hopena, hoʻomaka ke kino e hana i nā mālama, e hana ana i kahi "momona momona" ʻoiai mai ka meaʻai liʻiliʻi ʻole caloric. intake. ʻO ka hopena, pau ke kaumaha o ke kaumaha, kahi e nīnau ai i ka pono o nā hana i hoʻolilo ʻia. I mea e pale aku ai i ke ʻano o ka "koʻikoʻi pōloli, ʻoi aku ka maikaʻi o ka haku ʻana i ka papa kuhikuhi ma ke ʻano e hōʻoia ai i ka ʻai ʻana o ka meaʻai i loko o ke kino i nā ʻāpana liʻiliʻi (a hiki i 200 mg) - kēlā me kēia 3 mau hola ʻelima i ka lā. . E kōkua kēia i ka mālama ʻana i kahi kiʻekiʻe metabolic rate no ka hoʻonui ʻana i ka momona.
2. E helu i nā calorie. Ma lalo o ka ʻōnaehana hoʻemi kaumaha o Malysheva, pono e uku ʻia i ka maikaʻi, ka nui a me ka ikehu o nā huahana. Pono lākou he kūlohelohe, haʻahaʻa-calorie, ʻaʻohe preservatives a me nā mea pena, a ʻo nā kīʻaha e haʻahaʻa i ka paʻakai, nā mea kanu a me nā momona holoholona. Eia kekahi, ke kāpae nei kēia ʻenehana i ka hoʻohana ʻana i nā huahana bakery, ke kō maʻemaʻe, nā mea inu ʻawaʻawa, nā mea starchy. No ka hoʻonaʻauaoʻana i ke kino a ma ka manawa hoʻokahi e lilo i ka kaumaha,ʻo ka helu kūpono o nā kilocalories i hoʻopauʻia i kēlā lā i kēia lā no ke kanaka me kahi noho maʻamau he 1200. ke kīʻaha i hoʻopau ʻia ma ke ʻano holoʻokoʻa. No ka hana ʻana i kēia, e hoʻohana wale i ka calculator pūnaewele, kahi e hiki ai iā ʻoe ke helu i ka ʻike calorie o ka meaʻai i kēlā me kēia lā.
3. Nau loa i ka meaʻai. ʻO ka hoʻokō ʻana i kēia kumumanaʻo ʻaʻole e hoʻomaʻamaʻa wale i ka hana o ka ʻōpū, akā pale pū kekahi i ka ʻai nui. Ma muli o kēia me ka wili lohi o nā huahana, nui ka huna ʻana o ka saliva i loko o ka lua waha, kahi i loaʻa ai nā enzyme he nui e pono ai e wāwahi i nā huahana a hoʻomāʻona i ka pōloli. ʻO ia ke kumu, ma muli o ka wikiwiki o ka "ʻai" ʻana i nā kīʻaha, ʻike wale ʻia kahi manaʻo o ka satiety ma hope o ka ʻai nui ʻana, ʻaʻole i ʻae ʻia, ʻoi aku hoʻi i ka wā o ka pohō kaumaha. Ma muli o nā ʻōlelo aʻoaʻo a Kauka Malysheva, pono ʻoe e nahu i ka meaʻai ma kahi o 18 mau manawa.
4. Nui ka inu. "ʻOi aku ka nui o ka wai ma mua o ka meaʻai," wahi a ka pūnaewele mana o Elena Vasilievna. ʻO ia ke kumu o ke kānāwai koʻikoʻi o kāna ʻano hana ʻo ia ka hoʻohana ʻana i kēlā me kēia lā i ʻewalu a ʻumi mau aniani o ka wai i hoʻomaʻemaʻe ʻia, kahi mea nui i ke kaʻina o ka lilo ʻana o ke kaumaha. I ka hapanui o nā hihia, lawe hewa ke kanaka i ka manaʻo o ka pōloli no ka manaʻo o ka make wai, ʻo ka hopena, hoʻomaka ka "koi" wahaheʻe e hopu, e alakaʻi ana i ka loaʻa ʻole o ke kaumaha. I mea e pale aku ai i ka loaʻa ʻana o nā hōʻailona "hoʻopunipuni", ua ʻōlelo ʻia e inu i ka wai ma ke ala ʻana - ma ka ʻōpū ʻole, 30 mau minuke ma mua o kēlā me kēia ʻai a me 1,5 mau hola ma hope o ka ʻai. Eia kekahi, he mea nui e ʻai i hoʻokahi kīʻaha o ka ʻōmaʻomaʻo unsweetened i ka lā (no ka laʻana, 1,5 mau hola ma mua o ka ʻaina awakea). Wahi a nā haʻawina, kōkua kēia inu i ka hoʻomaikaʻi ʻana i ka metabolism, hoʻomaʻemaʻe i ke kino o nā toxins, a hoʻomaʻamaʻa i ke kiʻekiʻe o ka glucose i ke koko, e kōkua ana e hōʻemi i ka makemake.
5. E ho'ēmi i ka nui o nā carbohydrates wikiwiki i loko o ka meaʻai, ʻoi aku ka maikaʻi o ka hoʻololi ʻana iā lākou me nā kīʻaha piha, nā cereal cereals maikaʻi.
6. E kāpae i ke kō, ka paʻakai, ka momona mai ka papa kuhikuhi. I ke kaʻina o ke koho ʻana i nā huahana lactic acid, ʻōlelo ʻia e kūʻai i nā huahana momona ʻole.
7. E ʻai i nā proteins (ʻiʻo wīwī, hua manu i hoʻolapalapa ʻia) no ka ʻaina awakea, no ka mea, no kā lākou absorption, ʻoi aku ka nui o ka ikehu o ke kino ma mua o ka haki ʻana o nā momona a me nā haʻahaʻa. ʻO ka hoʻohui ʻana i ka protein e kōkua i ka pale ʻana i ka ʻiʻo. A hāʻawi ʻia i ka ʻoiaʻiʻo he hopena puhi momona, ua kūkulu ʻo Elena Vasilyevna i kahi ala kūikawā no ka lilo ʻana o ke kaumaha, i kapa ʻia ʻo "Malysheva's protein-carbohydrate diet."
8. Manaʻo maikaʻi. ʻO ke kauka a me ka mea hōʻike TV, i ka hui pū ʻana, ua maopopo ka manaʻo koʻikoʻi o ka psychological factor i ke kaʻina hana o ka lilo ʻana o ke kaumaha, ʻoiai ʻo ia ka mea nāna i hoʻonohonoho pono i ke kino no ka ʻai ʻana, manaʻo maikaʻi, a me ka momona momona. No laila, i ka wā o ka ʻai ʻana, pono e noʻonoʻo hou: "Hanai wau iā ʻoe. ʻAi no ke olakino”
9. E hoʻonohonoho i nā lā hoʻokēʻai i kēlā me kēia pule (no ka laʻana, ka ʻai meloni, raiki). ʻO ka emi ʻana o ka calorie o ka meaʻai i kahi manawa pōkole e hoʻoulu i ke kaʻina o ka pohō kaumaha.

Ma ka hahai ʻana i nā loina kumu o Elena Malysheva's weight loss methodology i helu ʻia ma luna, e ʻike koke ʻoe i ka hopena o kāu mau hana. Aia i loko o nā pule mua ʻelua, e 5-10 kg ke kaumaha o ke kaumaha, akā i ka wā e hiki mai ana, e hoʻolohi iki ke kaʻina hana o ke kaumaha o ke kino.

ʻO ka hoʻoikaika kino maʻamau (wai aerobics, hoʻoikaika kino, hele wikiwiki, holo) i ka wā ʻai e hoʻonui nui i ka maikaʻi o ka ʻenehana a wikiwiki i ke kaʻina hana o ka lilo ʻana i ke kaumaha i nā manawa he nui.

Loaʻa a me nā ponoʻole

ʻO ka meaʻai Malysheva, e like me nā ʻano hana hoʻemi kaumaha ʻē aʻe, loaʻa nā pono a me nā pōʻino.

ʻO kona pōmaikaʻi nui ʻo ia ka hana kiʻekiʻe, i ʻike ʻia e nā hōʻike he nui o ka poʻe e nalowale ana i ke kaumaha. ʻO ka lua o ka pono kūpono ʻole o ka meaʻai ʻo ka loaʻa ʻana o ka meaʻai. Ma ke ʻano he kānāwai, no ka pohō kaumaha e like me kēia hoʻolālā, ʻaʻole pono ke kūʻai ʻana i nā lāʻau lapaʻau. No ka lilo ʻana o ka paona, lawa ia e hoʻokomo i nā meaʻai haʻahaʻa haʻahaʻa haʻahaʻa i ʻōlelo ʻia e ka gastroenterologist i ka papa kuhikuhi o kēlā me kēia lā.

A, malia paha, ʻo ka pōmaikaʻi nui loa o kēia ʻano hana, ʻo ia ka mea e hiki ai i ka ʻai ʻana o Dr. Malysheva ke hoʻomaikaʻi nui i ke kūlana hana o ka gastrointestinal tract.

I ke kaʻina hana o ka lilo ʻana o ke kaumaha, hiki i kēia mau hoʻololi i ke kino:

• ka hoʻoulu ʻana o ka metabolism;
• normalization o ka makemake;
• hoʻomaikaʻi maikaʻi;
• hoʻoikaika i ka lauoho a me nā kui;
• hoʻomaikaʻi i ka ʻili;
• ka wikiwiki o ka wehe ʻana i nā toxins mai ke kino.

I kēia lā, ʻo ka meaʻai Malysheva kahi koho maikaʻi loa i nā meaʻai kaʻawale. Eia naʻe, i waena o ka poʻe e lilo ana i ke kaumaha, hiki iā ʻoe ke ʻike ʻaʻole wale i ka maikaʻi, akā i nā loiloi maikaʻi ʻole. ʻO ka hemahema nui o kēia ʻenehana kona lōʻihi.

Hoʻolālā ʻia ka papahana pohō kaumaha a Elena Malysheva no ka mālama pono ʻana i ka meaʻai meaʻai a hiki i 3 mau mahina, no ka mea, ʻo ka hoʻohana lōʻihi ʻana i nā meaʻai haʻahaʻa haʻahaʻa e hiki ai iā ʻoe ke loaʻa kahi hopena paʻa ma mua o ka hahai ʻana i nā lā ʻekolu, ʻehiku a ʻumi paha. ʻai hōʻike. Eia naʻe, ma muli o ka papa inoa monotonous, ʻaʻole hiki i nā mea a pau ke hoʻomaʻamaʻa i kēia ʻano hana no ka manawa lōʻihi. ʻO ia ke kumu i hoʻomohala ai ka mea hōʻike TV i nā ʻano ʻano meaʻai like ʻole i ka lōʻihi a me ka meaʻai.

ʻAe ʻia a pāpā ʻia nā meaʻai

ʻO kā Dr. Malysheva ʻenehana hoʻemi kaumaha he papahana meaʻai kaulike, ʻo kāna ʻai i kēlā me kēia lā he mau meaʻai me ka haʻahaʻa glycemic index. Ma mua o ka hoʻomaʻamaʻa ʻana i kēia ʻōnaehana, pono e nānā pono i ka papa inoa o nā mea i ʻae ʻia a pāpā ʻia.

Nā huahana no ka ʻai ʻana me ka ʻole o ka palena:

• kukama;
• ʻōmaʻomaʻo;
• kāpeti (nā ʻano āpau);
• Pepa bele;
• zucchini;
• ʻōmato;
• eggplants;
• kāloti;
• beet;
• piʻi kaula;
• ʻulā;
• ʻuala;
• ʻōmaʻomaʻo pea (hou)

Hiki ke ʻai ʻia nā huaʻai i hoʻolapalapa ʻia, kālua a maka paha. Eia naʻe, i ke kaʻina o kā lākou mālama wela, ua pāpā loa ʻia ka hoʻohana ʻana i ka momona.

Ka papa inoa o nā huahana i ʻae ʻia no ka hoʻohana maʻalahi:

• ʻiʻo moa wīwī (ʻoi aku ka maikaʻi no ka ʻaina awakea);
• iʻa (ʻaʻole iʻoi aku ma mua o 3 mau manawa i ka pule);
• ʻuala (baked);
• nā huahana waiu momona haʻahaʻa;
• aila ʻoliva (1 tsp i ka lā);
• nā hua oʻo o nā legumes (beans, lentils, peas);
• nā kīʻaha ʻaoʻao a me nā cereals mai nā kīʻaha holoʻokoʻa (200 g i kēlā me kēia lā);
• nā hua (koe ka maiʻa);
• nā meaʻai palaoa i hana ʻia mai ka palaoa ʻai piha;
• hua (3 pcs i kēlā me kēia pule);
• nā nati;
• ka meli (2 tsp i ka lā).

ʻO kahi kūlana koʻikoʻi no ka meaʻai Malysheva ka hoʻohana ʻana i 2 lita o ka wai maʻemaʻe i kēlā me kēia lā.

Ka papa inoa o nā meaʻai i pāpā ʻia:

• pata;
• ka momona momona (ʻoi aku ma mua o 10%);
• momona;
• mayonnaise;
• margarine;
• Ketchup;
• nā meaʻai;
• nā kīʻaha me ka momona o ka ʻoi aku ma mua o 30%;
• sausages a me nā huahana puhi;
• ʻili manu;
• nā huahana;
• ʻai kē kēa;
• ʻiʻo momona;
• pīkini;
• jam, jams;
• ke kō, ka paʻakai;
• nā hua pua lā;
• mea inu ʻona;
• nā meaʻono, ke kokoleka, nā keke;
• pāʻina palaoa;
• hau Kalima;
• ʻaleka momona;
• nā mea kanu a me nā huaʻai me kahi kiʻekiʻe glycemic index (hua waina, peaches, melon, maiʻa);
• hale kūʻai wai.

Ma ke kaʻina o ka hahai ʻana i ka meaʻai, pono e puhi ʻia nā meaʻai a pau (no ka laʻana, i loko o ka paila pālua, ka mea kuke lohi), kālua ʻia i loko o ka umu a i ʻole ka umu microwave, a i ʻole i hoʻolapalapa ʻia ma ka hob.

I ka loaʻa ʻole o ka manawa e hoʻomākaukau ai i nā kīʻaha meaʻai, i kēia lā ke kūʻai aku nei kahi hoʻonohonoho mākaukau o nā huahana no ka pohō kaumaha e like me ke kumumanaʻo a Kauka Malysheva.

Hiki i kēlā me kēia mea hoʻohana pūnaewele ke nānā ma ka pūnaewele official o ka mea hōʻike TV i ke kumukūʻai o kēia pahu, a me ke kauoha. E like me ke kānāwai, i loko o ia hoʻonohonoho he 4 mau pūʻulu o nā kala like ʻole, kahi i waiho ʻia ai ka meaʻai i mākaukau no ka lā hoʻokahi. ʻO ka hoʻohana ʻana i kēia mau huahana haʻahaʻa haʻahaʻa haʻahaʻa e hiki ai iā ʻoe ke hoʻokō i ka pohō kaumaha ʻōnaehana.

Hoʻolālā mana

ʻO ka ʻai a Malysheva no 10 mau lā e pili ana i ka inu ʻana i ka wai nui a me ʻelima mau ʻai i ka lā ma nā ʻāpana liʻiliʻi i ka hola:

• 8:00 - ʻaina kakahiaka;
• 10:00 - ka lua o ka ʻaina kakahiaka;
• 12:00-13:00 - ʻaina awakea;
• 16:00 - ʻaina awakea;
• 19:00 - ʻaina ahiahi (ʻaʻole ma mua o 3 mau hola ma mua o ka moe).

ʻO ka ʻai ʻana i ka meaʻai i ka manawa like e kōkua i ka hoʻomohala ʻana i nā hopena kemika, ʻo ka hopena, hoʻomaʻamaʻa ke kino i ka ʻai mau ʻana o ka meaʻai a ʻaʻole koi i ke kanaka e ʻai no ka wā e hiki mai ana, e waiho ana i nā "reserve" ma lalo o ka ʻili.

10 lā ʻai ʻo Malysheva: papa kuhikuhi no kēlā me kēia lā

Helu lā 1

• ʻaina kakahiaka - kāloti salad 80 g, buckwheat porridge 200 g, hua manu paʻa 1 pc;
• ʻO ka ʻaina kakahiaka ʻelua - nā apricots maloʻo, prunes (3 pcs i kēlā me kēia), cottage cheese casserole 150 g, lāʻau kīʻaha, ʻaila ʻawaʻawa 10% 1 tbsp;
• ʻaina awakea - ka ʻiʻo pipi 120 g, ka broth rosehip 150 ml, ka cauliflower i hoʻolapalapa ʻia 180 g;
• ʻaina ahiahi - pear 1 pc;
• ʻaina ahiahi - ka apple i hoʻomoʻa ʻia 1 pc, nā mea kanu stewed (zucchini, kāpeti) - 200 g;
• i ka pō - kefir momona ʻole - 1 kīʻaha.

Helu lā 2

• ʻaina kakahiaka - ka waiū 0,5% - 1 aniani, nā hua maloʻo hou - 30 g, oatmeal - 200 g;
• ʻO ka ʻaina kakahiaka ʻelua - ka berena me ka bran - 3 pcs, beetroot salad me nā prunes - 180 g;
• ʻaina awakea - ka moa i hoʻolapalapa ʻia 70 g, pilaf me nā mea kanu 150 g, ʻōmato 1 pc, ʻaila ʻoliva 1 tsp;
• ʻaina ahiahi - yogurt haʻahaʻa momona - 200 ml, apple - 1 pc;
• ʻaina ahiahi - paila ʻōmaʻomaʻo 180 g, cod fillet 120 g;
• i ka pō - kefir 1% - 1 aniani.

Helu lā 3

• ʻaina kakahiaka - kāloti-apple salad 150 g, omelet mai hoʻokahi yolk, ʻelua mau protein;
• ʻO ka ʻaina kakahiaka ʻelua - grapefruit - 1 pc;
• ʻaina awakea - hake fillet 100 g, kāpīpī stewed me nā kāloti 150 g;
• ʻaina ahiahi - yogurt - 150 ml, ka paʻakai 2% - 100 g;
• ʻaina ahiahi - ʻo ka cottage cheese casserole me nā apricots maloʻo 150 g, kaʻaila kawa 10% - 1 tbsp;
• i ka pō - kefir 1% - 1 aniani.

Helu lā 4

• ʻaina kakahiaka - ka berena rye - 2 pcs, ka pī ʻōmaʻomaʻo - 80 g, ka pipi i hoʻolapalapa ʻia 100 g;
• ʻO ka ʻaina kakahiaka ʻelua - he ʻāpala - 1 pc;
• ʻaina awakea - ka moa moa i hoʻolapalapa ʻia - 120 g, mea ʻai me nā pīni ʻōmaʻomaʻo - 200 g;
• ʻaina ahiahi - salakeke o ke kāpeti, nā mea kanu, nā tōmato - 150 g, 1 tsp. ʻaila ʻoliva;
• ʻaina ahiahi - kāpīpī stewed, pepa - 150 g, nati - 2 pcs, berena bran - 1 pc;
• i ka pō - kefir 0% - 1 aniani.

Helu lā 5

• ʻaina kakahiaka - nā hua maloʻo 30 g, oatmeal me ka waiū - 150 g;
• ʻO ka ʻaina kakahiaka ʻelua - zucchini paila a me ka eggplant soufflé - 200 g;
• ʻaina awakea - nā mea kanu stewed - 180 g, paila pollock fillet - 100 g;
• ʻaina awakea - ka paʻakai momona ʻole - 150 g;
• ʻaina ahiahi - ʻokiʻoki i hoʻolapalapa ʻia 120 g, ʻōmato kālua - 1 pc;
• i ka pō - kefir 1% - 1 aniani;

Helu lā 6

• kakahiaka kakahiaka - cheese 30 g; kāpīpī i kāpīpī - 150 g, hua manu paʻakikī - 1 pc;
• ʻO ka ʻaina kakahiaka lua - sauerkraut - 100 g, ʻuala mashed - 150 g;
• ʻaina awakea - pilaf me nā mea kanu 200 g, berena me ka bran - 2 pcs;
• ʻaina ahiahi - ka soup pea 150 g;
• ʻaina ahiahi - ka paʻakai 2% - 100 g;
• i ka pō - kefir momona ʻole - 1 kīʻaha;

Helu lā 7

• kakahiaka kakahiaka - kāloti stewed 50 g, greens, bale porridge 200 g;
• ʻO ka ʻaina kakahiaka ʻelua - ka liʻiliʻi momona 30 g, 2 berena rye;
• ʻaina awakea - ka moa i hoʻolapalapa ʻia - 120 g, buckwheat porridge - 150 g, radish 50 g;
• meaʻai ahiahi - he apple - 1 pc.;
• ʻaina ahiahi - ka cottage cheese 50 g, kāpīpī kālua - 200 g;
• i ka pō - kefir 0% - 1 aniani.

Helu lā 8

• ʻaina kakahiaka - oatmeal 200 g, walnuts - 2 pcs, nā hua waina - 30 g;
• ka lua o ka aina kakahiaka - 1 alani;
• ʻaina awakea - ka pipi wīwī i hoʻolapalapa ʻia - 70 g, kāloti a me ka salakeke apple - 150 g, ka palaoa rye - 2 pcs;
• ʻaina ahiahi - yogurt haʻahaʻa momona - 125 g;
• ʻaina ahiahi - nā pīni ʻōmaʻomaʻo i hoʻolapalapa ʻia 150 g, ʻo hake fillet - 150 g;
• i ka pō - kefir 1% - 1 aniani.

Helu lā 9

• ʻaina kakahiaka - paukena porridge - 200 g, hua manu paʻakikī - 1 pc, prunes - 5 pcs;
• ka lua o ka ʻaina kakahiaka - pear - 1 pc;
• ʻO ka ʻaina awakea - ka pipi turkey i hoʻolapalapa ʻia - 150 g, beetroot a me ka salakeke walnut i hoʻomoʻa ʻia me ka wai lemon - 100 g;
• ʻaina ahiahi - cottage cheese casserole - 150 g;
• ʻO kaʻaina ahiahi - he salakeke o nā aniani, nā mea kanu, nā cranberries, nā'ōmato, nā pepaʻono - 100 g, bran bread - 2 pcs., grapefruit - 1 pc;
• i ka pō - kefir momona ʻole - 1 kīʻaha.

Helu lā 10

• ʻaina kakahiaka - corn flakes 200 g, nā hua maloʻo - 30 g, ka meli - 1 tsp, ka ʻōpala i kālua ʻia - 1 pc;
• ka lua o ka ʻaina kakahiaka - ryazhenka - 150 ml, rye palaoa - 2 pcs;
• ʻaina awakea - ʻokiʻoki pipi i hoʻomoʻa ʻia - 1 pc., palaoa rye - 1 pc., borscht vegetarian - 200 g;
• ahiahi ahiahi - ka wai'ōmato - 150 ml, maloʻo apricots, prunes (3 pcs kēlā me kēia);
• ʻaina ahiahi - paila ʻōmaʻomaʻo ʻōmaʻomaʻo - 80 g, iʻa i ka salmon 120 g;
• i ka pō - kefir 1% - 1 aniani.

I ke kaʻina hana o ka hahai ʻana i kahi meaʻai i ka lā, he mea nui e inu i 10 mau aniani wai. E hoʻomaʻemaʻe ka wai i ke kino o nā mea ʻino a hoʻopiha i ke koena wai-paʻakai.

ʻO ka hoʻokō ʻana i ka meaʻai e kōkua iā ʻoe e lilo i 5 kilokani i nā lā 10, no laila ke hāʻawi nei ka meaʻai Malysheva i ka hoʻohaʻahaʻa haʻahaʻa o ke kaumaha e like me ka palekana no ke kino.

Ma kahi o nā huahana i ʻae ʻia i hōʻike ʻia ma luna nei, ma ka pūnaewele hiki iā ʻoe ke loaʻa i nā meaʻai no nā kīʻaha i hiki ke ʻai ʻia i ka wā o ka ʻai hōʻike a Elena Vasilievna.

I ka hihia o ka hoʻololi ʻana i ka meaʻai, he mea nui ʻaʻole ia e ʻoi aku ma mua o ka helu o nā calorie i kuhikuhi ʻia i kēlā me kēia lā (1200 kcal / lā). Inā ʻaʻole, ʻaʻole e lawe ka ʻai ʻana i nā lā he ʻumi i ka hopena i makemake ʻia.

Ma muli o ka lōʻihi, ka papa inoa o nā mea i ʻae ʻia a pāpā ʻia, ʻo ka ʻōnaehana paona o ka mea kākau ʻo Elena Malysheva o kēia mau ʻano:

• protein-carbohydrate, protein;
• raiki
• paʻakai ʻole;
• aniani “ikaika”.

E noʻonoʻo pono kākou i nā hiʻohiʻona nui a me ka ʻōnaehana lako mana o kēlā me kēia.

ʻO ka protein-carbohydrate a me ka meaʻai protein

Wahi a Malysheva, ʻoi aku ka maikaʻi a me ka palekana o kēia papahana hoʻēmi kaumaha, no ka mea, loaʻa iā ia kahi meaʻai kaulike e hāʻawi ai i nā meaʻai i kēlā me kēia lā i ke kino. ʻO ka hopena, ʻaʻole ʻike ke kanaka i ka manaʻo o ka pōloli, e hoʻomaikaʻi i ka nalowale ʻana o nā paona hou e like me ka hiki ʻole.

Hoʻonui ʻia me nā mea kūlohelohe o nā hui carbonyl a me hydroxyl, ʻo ka meaʻai protein a Malysheva e pili ana i ka hoʻololi ʻana o ka protein a me nā lā carbohydrate (1-1, 5-2, 3-1), e kōkua ana i ka puhi ʻana i ka momona a hāʻule i 6 kg i loko. 10 lā.

Eia nō naʻe, ʻoiai ke ʻano kiʻekiʻe o ka ʻenehana, he hopena koʻikoʻi kēlā ʻano meaʻai i ke kino, ʻo ia ke kumu e ʻōlelo ai ka mea hōʻike TV e hoʻohana wale ia i nā hihia pilikia.

ʻO ka lōʻihi loa o ka ʻai protein-carbohydrate he 10 mau lā, akā naʻe, ma muli o ke kaumaha o ke kino, hiki ke hoʻemi ʻia i 5-7 mau lā. I ka wā o kona mālama ʻana, he mea nui e haʻalele i ka paʻakai, nā mea ʻala, nā meaʻai, nā mea ʻala mai ka meaʻai.

ʻO ka papahana meaʻai lā protein e like me ka meaʻai Malysheva

• ma ka ʻōpū ʻole (30 mau minuke ma mua o ka ʻai) - wai mahana - 1 kīʻaha;
• ʻaina kakahiaka - salakeke o nā lau ʻōmaʻomaʻo a me nā mea kanu 200g., hua manu i hoʻolapalapa ʻia - 1 pc;
• ʻaina awakea - iʻa mahu - 180 g, kukama - 1 pc;
• ahiahi ahiahi - kefir 0% - 1 aniani;
• ʻaina ahiahi - ka moa moa, ka mahu - 350 g;
• i ka pō - haʻahaʻa momona i hoʻomoʻa ʻia i ka waiū - 150 g.

I ka lā carbohydrate, pono ʻoe e kaupalena iā ʻoe iho i ka ʻai ʻana i ka salakeke Brush wale nō. ʻAʻole pono e ʻoi aku ka nui o kāna mau hoʻokipa ma mua o 8 mau manawa / lā.

Hoʻolālā ʻia ka saladi "Brush" mai Elena Malysheva e hoʻomaʻemaʻe i ka ʻōnaehana digestive o nā toxins a me nā toxins i hōʻiliʻili i ka wā o ka momona. ʻO ka hui ʻana o ka saladi he 0,5 kg o nā beets hou, kāloti, kāpeti. Pono e ʻili ʻia nā huaʻai maka, ʻoki ʻia, hui ʻia, a laila ʻomi maikaʻi ʻia a hoʻomoʻi ʻia me ka wai lemon.

Wahi a ke kauka, ʻo ka hoʻololi paʻa ʻana o nā lā protein-carbohydrate e kōkua i ka wikiwiki o ka pohō kaumaha a me ka wikiwiki o ka hopena i makemake ʻia.

Ma waho aʻe o kēia ʻōnaehana meaʻai, ua hoʻopaʻa ʻia ka mea hōʻike TV i kahi ʻenehana hoʻemi kaumaha o kekahi mea kākau i kapa ʻia ʻo ka protein protein mai Elena Malysheva. Aia kona ʻano i ka saturation o ke kino me nā mea kūlohelohe o nā holoholona a me nā mea kanu kumu, i ka wā i lawe ʻia i ka nui, e kōkua i ka hoʻoulu ʻana i ka momona, ʻo ia ka mea nui no ka wikiwiki o ke kaumaha.

ʻO ka meaʻai protein Malysheva no 5 mau lā e hiki ai iā ʻoe ke lilo i ke kaumaha a hiki i 5-6 kg.

ʻAiʻai raiki

ʻO ka lua o ke ʻano hoʻohaʻahaʻa kaumaha kaulana loa mai Elena Vasilievna e pili ana i ka hoʻohana ʻana i kēlā me kēia lā o 150-300 g o ka laiki palaka i hoʻolapalapa ʻia no 1-2 mau pule.

I ke kaʻina o ke koho ʻana i ka huahana nui o ka meaʻai, he mea nui ia e hāʻawi i ka makemake i ka cereal unpolished me nā hua liʻiliʻi lōʻihi, kahi, i hoʻohālikelike ʻia me nā ʻano ʻano ʻē aʻe, ʻoi aku ka nui o nā meaʻai. ʻO ia, nā huaora o ka hui B, E, magnesium, phosphorus, protein, fiber, folic acid, selenium, zinc, potassium.

ʻO ka ʻai laiki mai Elena Malysheva e hiki ai iā ʻoe ke hoʻomaʻamaʻa i nā kaʻina metabolic i loko o ke kino, ka digestive tract, wehe i ka ʻai meaʻai, hoʻemi i ka pae cholesterol, hoʻomaikaʻi i ke kahe koko, ke kūlana ʻili, hoʻonui i ka elasticity o ka puʻuwai puʻuwai, a pale i ka constipation. Eia nō naʻe, pili pono nā pono o ka huahana a me ka maikaʻi o ka ʻenehana i ka hoʻomākaukau kūpono o ka cereal.

ʻO ka mea mua, pono e hoʻonāʻia ka laiki i ka pō, ma hope o 5-9 mau hola e'ōleloʻia e holoi a nininiʻia me ka wai mahana, ma ka ratio o 1 hapa o ka cereal i 3 mau aniani wai, a laila kau i ke ahi. Ma ka noʻonoʻo ʻana i nā ʻōlelo aʻoaʻo a Malysheva, ʻaʻole pono e hoʻomoʻa piha ʻia ka cereal, no ka mea, ua hoʻokumu ʻia kēia ʻano hana hoʻemi kaumaha i ka hoʻohana ʻana i nā kīʻaha paʻa, undercooked brown, nona ka hopena hoʻomaʻemaʻe kiʻekiʻe ma ke kino o ke kanaka.

Wahi a ke kauka o ka ʻepekema lapaʻau a me ka mea hōʻike TV, i ka manawa like, ma hope o ka loaʻa ʻana o ka hopena, e hoʻopaʻa i ka paona, pono e hoʻonohonoho i ka wehe ʻana i ka laiki i hoʻokahi manawa i kēlā me kēia lā 1, i ka manawa e ʻai ai i kēlā me kēia 4 hola mai 2 a 08.00 no 18.00 g o ka paila. cereal, a i loko o nā manawa ma waena o ka meaʻai inu wai, ʻōmaʻomaʻo kī 150 ml.

Ke noʻonoʻo nei i ka ʻoiaʻiʻo o ka cereal unpolished i ka hoʻoneʻe ikaika ʻana o ka pālolo mai ke kino, i ke kaʻina o ka nalo ʻana o ke kaumaha, pono e lawe ʻia nā minela e kōkua i ka uku no ka hemahema o nā macro a me nā microelements.

E noʻonoʻo i ka papa kuhikuhi "laiki" no ka pule mai Dr. Malysheva.

Helu lā 1

• ʻaina kakahiaka - kahi ʻāpala - 1 ʻāpana, kahi ʻāpana o ka laiki i hoʻolapalapa ʻia 100 g, hoʻomaʻamaʻa ʻia me ka wai lemon;
• ʻaina awakea - ka laiki i hoʻolapalapa ʻia 100 g, ka broth meaʻai 100 g, kāloti, kāpeti, apple salad 150 g, me ka hoʻohui ʻana o 1 tsp. ʻaila ʻoliva;
• ʻaina ahiahi - nā pīni ʻōmaʻomaʻo 80g., ka laiki paila me nā hua waina 100g.

Helu lā 2

• ʻaina kakahiaka - ʻalani - 1 pc, paukena porridge me ka laiki - 200 g;
• ʻaina awakea - ka laiki i hoʻolapalapa ʻia 100 g, ka soup vegetarian 250 g;
• ʻaina ahiahi - he salakeke o ka kiwi, ka hua waina, nā mea ʻono a i ʻole kahi ʻāpana o ka watermelon - 200 g, ka laiki paila 150 g.

Helu lā 3

• ʻaina kakahiaka - pear - 1 pc., ka laiki i hoʻolapalapa ʻia 100 g, kāpīpī ʻia me ka wai lemon;
• ʻaina awakea - mea kanu puree soup 200 g, salakeke o nā ʻōmato, nā pepa ʻono a me nā mea kanu 150 g, ka laiki paila 100 g;
• ʻaina ahiahi - avocado 20 g, kāloti mahu 40 g, laiki paila 100 g.

Helu lā 4

• ʻaina kakahiaka - ka laiki paila 100 g, kahi ʻāpana wai 100 g;
• ʻaina awakea - pear, apple, quince salad - 150 g, laiki i hoʻolapalapa ʻia 100 g, ʻai meaʻai 200 g;
• ʻaina ahiahi - zucchini mahu 70 g, laiki paila 100 g.

Helu lā 5

• ʻaina kakahiaka - laiki i hoʻolapalapa ʻia 100 g, grapefruit - 1 pc;
• ʻaina awakea - kāpeti a me kāloti salakeke 150 g, oatmeal 100 g, laiki paila 100 g;
• ʻaina ahiahi - kahi hui o ka lettuce, radish, avocado, pepa ʻono 150 g, laiki paila 100 g.

Helu lā 6

• ʻaina kakahiaka - kahi ʻāpala - 1 pc, ka laiki i hoʻolapalapa ʻia me ka wai lemon 100 g;
• ʻaina awakea - ka laiki i hoʻolapalapa ʻia 100 g, mushroom puree soup 180 g, greens, kukama - 1 pc;
• ʻaina ahiahi - ka salakeke wōnati, ka laiki i hoʻolapalapa ʻia, nā aniani ʻōmaʻomaʻo, ka spinach, avocado - 200 g.

Helu lā 7

• kakahiaka kakahiaka - nati - 2 pcs, maloʻo apricots - 5 pcs, paila laiki 100 g;
• ʻaina awakea - ka hupa huaʻai 100 g, kāpīpī stewed 100 g, ka laiki i hoʻolapalapa ʻia 100 g, nā aniani ʻōmaʻomaʻo;
• ʻaina ahiahi - ka laiki i hoʻolapalapa ʻia me ka hoʻohui ʻana o ka quince, apple, pear, nā lā, nā apricots maloʻo, prunes - 150 g.

ʻO kaʻai laiki mai Malysheva hiki iāʻoe ke lilo i 3-6 kg i kēlā me kēia pule, 10 kg i 10 mau lā, 12 kg i 14 mau lā. I ka manawa like, pili ka hopena o ka ʻenehana i ka hoʻomākaukau kūpono o ka cereal a me ka nui o ka meaʻai i ʻōlelo ʻia, pono e mālama ʻia me ka pololei loa.

Ma waho aʻe o nā mea i luna,ʻo kaʻai a Malysheva no hoʻokahi pule eʻae ai i ka hoʻohanaʻana i kēia mau meaʻai: nā meaʻai, nā mea kanu, ka millet porridge, nā hua waina, ka pī, ka pīni, ka lentils, ka walnuts, nā hua, koe ka maiʻa.

I mea e pale ʻole ai i ka hoʻihoʻi ʻana i nā kilokani i nalowale, pono e hele mālie ka puka ʻana mai ka ʻai laiki.

I ka lā ʻehā ma hope o ka pau ʻana o ka pōʻai cereal o ke kaumaha o ke kaumaha, ʻae ʻia e hoʻokomo i ka meaʻai: kahi aniani o ke kefir momona ʻole, pasta hina 200 g, 2 mau ʻāpana palaoa wholemeal. Ma ka hiku - e hoʻolauna i nā meaʻai maʻamau, ʻoi aku ka waiwai o ka protein. I ka manawa like, pono ia e kaupalena i ka hoʻohana ʻana i nā huahana bakery, nā mea inu ʻawaʻawa a me ka haʻalele ʻana i nā meaʻai spicy, momona, kiʻekiʻe-calorie.

Nā meaʻai ikehu

ʻO ka hana kiʻekiʻe, nā hola hana maʻamau, nā huakaʻi ʻoihana pinepine, ke kaumaha, nā kaʻa kaʻa, ka luhi e kōkua i ka pōʻino ʻole o ka manawa. ʻO ka hopena, ma hope o kahi lā hana, ʻaʻohe ikaika a me ka makemake i koe e hoʻomākaukau i ka meaʻai haʻahaʻa-calorie no ka pohō kaumaha. Hāʻawi ʻia i ka wikiwiki o ke ola, ua hoʻomohala ka mea hōʻike TV i kahi meaʻai ikehu kūikawā. ʻO kēia ʻōnaehana meaʻai, ʻaʻole like me ka hui ʻana a me nā pauka maloʻo maloʻo, he meaʻai hau.

E noʻonoʻo i nā mea kiko'ī i nā mea i komo i loko o kaʻai.

ʻO Elena Vasilievna ka mea kākau o ka pohō kaumaha e hiki ai iā ʻoe ke hoʻopau i ke kaumaha nui ma ke ala olakino kūpono e like me ka ʻeha ʻole me ke kaumaha ʻole o ke kino.

ʻO ka meaʻai i hoʻomākaukau ʻia e Malysheva he hoʻonohonoho o nā pahu multi-colored me nā huahana meaʻai no 28 mau lā. I ka manawa like, hoʻopaʻa ʻia kēlā me kēia kīʻaha mai ka hoʻonohonoho piha i loko o kahi pahu plastik a loaʻa nā ʻōlelo aʻoaʻo no ka hoʻohana ʻana.

ʻO ka meaʻai Malysheva no hoʻokahi mahina e pili ana i kēlā me kēia lā ʻehā mau ʻai i ka lā (ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina awakea, ka ʻaina ahiahi) mai ka hoʻonohonoho. Ma muli o ka hana ʻana, pono e hoʻoheheʻe ʻia nā mea kanu ma mua o ka hoʻohana ʻana, ninini ʻia me ka wai, kefir haʻahaʻa momona a i ʻole ka waiū momona.

ʻO kahi hoʻonohonoho o nā huahana i kēlā me kēia lā e pili ana i ka 800 kcal, ʻoiai ke ʻae ʻia ka meaʻai e hoʻokomo: unsweetened green tea, watermelon, ʻalani, apple, herbs, radishes, lettuce, cucumbers, tomatoes i ka palena ʻole.

I ke kaʻina o ka lilo ʻana o ke kaumaha, pono e hoʻomanaʻo ʻia, e like me ka mea hōʻike TV, ʻoi aku ka nui o ka waiwai o ka wai ma mua o ka meaʻai. ʻO ia ke kumu i kapa pinepine ʻia ai ke ʻano o kāna mea kākau i ka ʻai a Malysheva i 10 mau aniani, no ka mea, ʻo ka nui o ka wai e inu ʻia i kēlā me kēia lā (2,5 lita) no ka lilo ʻana o ke kaumaha e like me ka ʻumi mugs me ka mana o 250 g.

ʻO nā pahu "meaʻai" a Elena Vasilievna me ka pipi, ka moa moa, ka laiki, ka oatmeal, ka ʻuala, kāloti, aniani, iʻa, hua manu, waiū, broccoli.

ʻO ka meaʻai ikaika ʻo Malysheva no hoʻokahi mahina e hiki ai iā ʻoe ke lilo a hiki i 15 kg o ke kaumaha.

I kēia manawa, ʻaʻole paʻakikī ke kūʻai ʻana i kahi papaʻai i hoʻomākaukau ʻia. No ka hana ʻana i kēia, koho i ka ʻāpana kūpono i ka papa kuhikuhi o ka pūnaewele o ka inoa like, a laila e uku. I ka manawa like, ʻo ke kumukūʻai o kēia kit e hōʻoia pinepine i ka hoʻopukapuka.

Eia kekahi, ma ka pūnaewele o ke kauka, aia kahi puke hoʻolālā, kahi mea hana pono no ka hoʻomākaukau pono ʻana i ka papa kuhikuhi i kēlā me kēia lā no ka lilo ʻana o ke kaumaha. Eia kekahi, hiki i nā mea a pau ke noi no ke komo ʻana i ka papahana a ka mea kākau ʻo Elena Malysheva - "E hoʻokuʻu i ka keu." Ma keʻano he kūlana,ʻo ka poʻe i hala i ka hoʻokūkū hoʻokūkū ma kahi hōʻike TV, ma lalo o ka nānāʻana o nāʻoihana akamai, hoʻomaka i kahi kaʻina hana kūpono no ka liloʻana o ke kaumaha.

No laila, i mea e haʻalele ai i ka loaʻa ʻana o nā mea hoʻopunipuni, ʻoi aku ka maikaʻi o ke kūʻai ʻana i nā huahana a Malysheva ma ka pūnaewele mana o ke kauka, kahi i hoʻopili ʻia ai nā palapala hōʻoia o ka maikaʻi o ka huahana i nā kits.

ʻAi paʻakai paʻakai

ʻO ke kānāwai koʻikoʻi no ka hoʻemi ʻana i ke kaumaha, ʻo ia ke ʻano kūpono i ka paʻakai, no ka mea, ʻo ia ka mea e kōkua ai i ka paʻa ʻana o ka wai i loko o ke kino, e alakaʻi ana i ka loaʻa wikiwiki o ke kaumaha.

I kēia manawa, ua hoʻomohala ʻo Elena Malysheva i kahi meaʻai paʻakai ʻole no ka pohō kaumaha. Hoʻokuʻu ʻia kēia pauka i kona ʻano maʻemaʻe mai ka meaʻai i kēlā me kēia lā, a me nā huahana i hana ʻia e ka pickling (ka paʻakai paʻakai, nā kukama, herring) a me nā cheeses, sausages, nā meaʻai hiki ke loaʻa i ka sodium chloride i ka nui. Ma kahi o kahi mea crystalline keʻokeʻo, ʻōlelo ka mea hōʻike TV e hoʻohana i ka soy sauce, nā mea kanu. He mea kakaikahi loa ka ʻae ʻia ʻana o ka paʻakai ʻana i nā kīʻaha i hoʻomākaukau ʻia, ʻoiai ua pāpā loa ʻia ka paʻakai iā lākou i ka wā o ka kuke ʻana.

Laʻana papa kuhikuhi papaʻai:

• kakahiaka kakahiaka - haʻahaʻa momona maoli yogurt - 1 kīʻaha, paʻakai-ʻole oatmeal - 200 g;
• ʻaina awakea - ka iʻa a i ʻole ka moa moa - 150 g, hua manu i hoʻolapalapa ʻia - 1 pc;
• ʻaina ahiahi - salakeke meaʻai - 200 g, kefir momona ʻole - 1 aniani;
• nā meaʻai - apple, grapefruit, tangerines, ʻaʻole ʻoi aku ma mua o 1 ʻāpana i ka manawa.

I mea e mālama ai i ka hopena i hoʻokō ʻia, pono e hoʻopau pono ʻia kēia ʻai o Malysheva.

I ke kaʻina o ka haʻalele ʻana i ke ʻano paʻakai ʻole, ʻōlelo ka mea hōʻike TV e hoʻokomo mālie i nā meaʻai i pāpā ʻia i loko o ka ʻai, ʻoiai he mea nui ʻaʻole ia e ʻoi aku ma mua o ka nui o nā kilocalories i ʻae ʻia i kēlā me kēia lā. Hiki iā ʻoe ke helu i kēia hōʻailona me ka hoʻohana ʻana i ka helu helu pūnaewele i hōʻike ʻia ma ka pūnaewele.

ʻO Diet Malysheva me ka maʻi diabetes

ʻO ka hapa nui o ka poʻe i loaʻa i ka maʻi diabetes ke kaumaha. Ma muli o ka pili ʻana o kēia maʻi i ka mālama mau ʻana i kahi meaʻai kūikawā, hiki ke paʻakikī loa ka lilo ʻana o nā paona hou iā ʻoe iho.

ʻO kekahi o nā papahana hoʻemi paona maikaʻi loa no ka maʻi diabetes ʻo ia ka ʻenehana a Kauka Malysheva. ʻO kēia ʻōnaehana meaʻai, mahalo i ke koho ʻana i nā huahana me ka haʻahaʻa glycemic index, ʻaʻole hiki iā ʻoe ke hoʻopau wale i nā paona keu, akā e hōʻemi nui hoʻi i ka ukana ma ka pancreas, a me ka hoʻopaʻa ʻana i ke koena kūpono o ke kō koko.

ʻO ke kumu o ka meaʻai Malysheva e hahai i nā loina maʻalahi.

1. Hoʻopau piha ʻia mai ka ʻai ʻana i kēlā me kēia lā o ka confectionery, ke kō, nā mea inu sugary, nā huahana waiū momona momona, nā huahana semi-finished.
2. No ka mālama ʻana i kahi kaulike kūpono o ke kō koko, ʻōlelo ʻia e hoʻonui i ka ʻai ʻana i nā mea kanu hou a me nā hua ʻai ʻole. Eia kekahi, i ka papa kuhikuhi o kēlā me kēia lā no ka maʻi maʻi maʻi, he mea nui ia e hoʻokomo i nā salakeke huaʻai hou i hoʻomākaukau ʻia e kekahi.
3. Pono e lawe ʻia nā meaʻai i nā manawa maʻamau. Eia nō naʻe, i ka hoʻohana ʻana i nā meaʻai i ʻae ʻia, pono e noʻonoʻo i kā lākou saturation carbohydrate. No ka hana ʻana i kēia, e hoʻohana i kahi hōʻailona kūikawā, ka mea i kapa ʻia ʻo "bread unit" (XE). Ua like kēia coefficient me ka 12 g o nā kalapona.

ʻO ka meaʻai Malysheva no ka maʻi diabetes type 2 e pili ana i ka hoʻohana ʻana i nā papa e hōʻike ana i ka glycemic index o nā meaʻai like ʻole. Ma muli o ka loaʻa ʻana o kēia mau hōʻike i ka lāʻau lapaʻau, hiki, me ka hoʻohana ʻana i ka calculator, e helu i ka saturation carbohydrate o ka ipu i hoʻopau ʻia.

ʻO ka ʻano huahana

1. Kaʻaʻi lohi. Aia kēia ʻāpana i nā cereals i hana ʻia mai ka cereals. Hoʻohana ka hoʻohana ʻana i ia mau huahana i ka hoʻonui lohi i ka pae o ka insulin i loko o ke koko.
2. ʻO nā kalapona wikiwiki. ʻO ke kokoleka ʻeleʻele kekahi o nā huahana kaulana loa o kēia ʻano. Hiki ke hoʻohana ʻia nā haʻalulu wikiwiki inā makemake ʻoe i ka piʻi wikiwiki o ka pae o ka insulin i loko o ke koko.

ʻO ka meaʻai Malysheva no ka maʻi diabetes type 2 hiki iā ʻoe ke ʻai i nā huaʻai hou a i ʻole kahi sanwī liʻiliʻi ma ke ʻano he "snack".

ʻO ka wehe ʻana i nā lā e like me Malysheva

Ma muli o ka wikiwiki o ke ola, paʻakikī pinepine ka hahai ʻana i ka hoʻolālā meaʻai i manaʻo ʻia e Elena Malysheva. ʻO ia ke kumu e hiki ai i nā lā hoʻokēʻai ke koho maikaʻi loa i kēlā papahana pohō kaumaha, i hoʻolālā ʻia e hoʻomaʻemaʻe i ke kino o nā toxins a hoʻoneʻe i ka wai nui mai nā ʻiʻo, e kōkua ana i ka pohō kaumaha.

I kēia manawa, no nā lā hoʻokēʻai, ua hoʻomohala ʻo Elena Vasilievna i 3 mau meaʻai like ʻole. E noʻonoʻo pono kākou i ke ʻano o ka meaʻai a me nā hiʻohiʻona o ka hoʻohana ʻana o kēlā me kēia.

Nā meaʻai no nā lā hoʻokēʻai

1. Polokina. ʻO ka liʻiliʻi loa o kēia ʻenehana he 5 mau lā, ʻo ka lōʻihi he 3 mau mahina. ʻO ke kumu o ia meaʻai he mau meaʻai i loaʻa ka nui o ka protein. ʻO ka ikehu a ke kino e hoʻolilo ai i ka hana ʻana i nā meaʻai protein, ʻaʻole like ia me ka helu o nā kilocalories e hele mai me ka meaʻai. No kēia kumu, aia kahi puhi ikaika o ka momona o ke kino. ʻO ka mālama pono ʻana i kēia meaʻai e hōʻoiaʻiʻo i ka pohō kaumaha o kēlā me kēia lā ma kahi o 600-800 g. ʻO nā kumu nui o ka protein he cottage cheese, ka ʻiʻo moa, nā iʻa i hoʻolapalapa ʻia, nā hua manu, nā nati, nā pīni, ka pī, ka buckwheat.
2. Huaʻai. Hoʻokumu ʻia kēia ʻai i ka ʻai ʻana, i ka lā, i nā meaʻai kiʻekiʻe i ka fiber coarse. ʻO kēia mau mea: kāloti, beets, kāpeti, celery. ʻO ia ʻano meaʻai e hiki ai iā ʻoe ke lilo i 1 kg i kēlā me kēia lā. Eia kekahi, kōkua nā lā hoʻokē ʻai maʻamau i ka hoʻihoʻi ʻana i ka microflora kūpono i ka ʻōpū nui.
3. ʻO ka hua waina, hiki ke hoʻemi nui i ka makemake, a me ka wehe ʻana i ka wai nui mai ke kino. I ka manawa like, ʻaʻole ʻoi aku ka nui o ke kaumaha o kēlā me kēia lā ma mua o 0,8 kg. ʻO ka wehe ʻana i ka lā ma ka grapefruit, ma muli o ka hiki ʻole o ka ate, ua contraindicated i ka poʻe e lawe i nā statins. Inā ʻaʻole, hiki iā ia ke alakaʻi i kahi deterioration i ke kūlana o ka lilo ʻana o ke kaumaha.

ʻO nā lā hoʻokēʻai maʻamau e hiki ai iā ʻoe ke lilo i ke kaumaha a hoʻomaʻamaʻa i nā kaʻina metabolic i loko o ke kino. No laila, hōʻike ʻia kēia mau meaʻai no ka hoʻohana ʻana e kokoke i kēlā me kēia kanaka.

Nā lula kumu no nā lā hoʻokēʻai

1. ʻO ka hoʻokō ʻana i nā manawa like ma waena o nā meaʻai (2-3 mau hola).
2. I ke kaʻina hana o ka hoʻomaʻamaʻa wela o nā huahana, pāpā loa ia e hoʻohui i ka paʻakai a me ka ʻaila.
3. ʻO ka ʻai pinepine a me ka hapa i nā ʻāpana 100-gram (a hiki i 9 mau manawa / lā).
4. No ka loaʻa ʻana o kahi hopena mau, hōʻike ʻia nā haʻuki i kēlā me kēia lā. I ka manawa like, ma muli o ka hopena paʻakikī i ke kino, hoʻāla ʻia nā ʻōnaehana lymphatic a me ka circulatory, a ma muli o ka hopena, ke ahi ikaika o ka ʻiʻo adipose.
5. E hoʻokaʻawale i nā meaʻai canned, nā mea ʻala, nā mea ʻala, ka kofe, a me nā mea ʻono a me nā huahana bakena mai ka ʻai.
6. ʻO ka nui o ka wai i inu ʻia, ma kahi o ke kī a me ka wai, pono ma ka liʻiliʻi o 2 lita. i ka la.
7. I ka hoʻohana ʻana i nā huahana waiū fermented, he mea nui e nānā i kā lākou momona momona, ʻaʻole pono ma mua o 2%.

ʻO ka hoʻokō ʻana i kēia mau ʻōlelo aʻoaʻo e ʻae iā ʻoe e lilo i nā paona hou i ka wā hiki, a me ka hoʻomaikaʻi ʻana i ke kino holoʻokoʻa.

Hopena ʻaina

No laila, ʻo ka ʻōnaehana hoʻemi kaumaha o ka mea kākau i hoʻomohala ʻia e ke kauka o ka ʻepekema lapaʻau a me ka mea hoʻokipa o ka papahana Health ʻaʻole koi i nā hoʻolimalima nui o ke kino e puhi i ka momona, ʻo ia ka mea nui no ka mālama ʻana i ke olakino a me ka hoʻomaikaʻi ʻana i ka maikaʻi o ke kanaka. ka mea e emi ana ke kaumaha.

I ke kaʻina o ka lilo ʻana o ke kaumaha, pono ʻoe e haʻalele i ka momona, nā mea ʻono, nā meaʻai momona a me nā pickles, a me ka mālama ʻana i ka helu o nā calorie i pau i ka lā (a hiki i 1200 kcal / lā).

ʻO ke ʻano o Elena Vasilyevna e hāʻawi i ka makemake e hilinaʻi i nā hiʻohiʻona o ke kino, ka helu o nā paona hou a me ka manawa e pono ai o ka pohō kaumaha.

No ka laʻana, ʻo ka meaʻai hōʻike a Malysheva no 3 mau lā e kōkua i ka "hoʻopau" 1-2 kg. Inā pono ʻoe e hāʻule i ka 8-10 kg, pono ʻoe e hoʻohana i kahi ʻenehana paʻakai ʻole, laiki, i hoʻolālā ʻia no ʻelua pule. Inā ʻoi aku ka nui o ke kaumaha ma mua o 10 kg, ʻo ka meaʻai carbohydrate-protein a i ʻole ka protein mai Elena Malysheva, e mau ana mai 10 a 30 mau lā, e kōkua i ka hoʻoponopono ʻana i ka pilikia.

ʻO ke ola maoli no ka poʻe ʻoihana me ka ʻoihana kiʻekiʻe, ʻo ia ka meaʻai mākaukau a Malysheva i loko o nā pahu, e hiki ai iā ʻoe ke lilo i ke kaumaha ma ka home a ma ka hana, me ka ʻole o ka manawa nui a me nā uku hana e hoʻomākaukau ai i nā meaʻai.

Ma waho o ke koho ʻana i ke ʻano o ka pohō kaumaha, pili pono ka hopena a me ka hopena o ka ʻōnaehana i ka hoʻokō ʻana i nā lula kumu a me ka nui o ka hoʻoikaika ʻana.

Kumuwaiwai o