Pūkenga kai Kovalkov: "He aha ki te kai ki te ngaro taimaha?" Rārangi o ngā hua ngā i roto i te Kovalkova kai

I roto i te torutoru noa nga tau o tona pūkenga kai mahi i tauturu Aleksey Kovalkov ngaro rau o iwi taimaha. He aha te mea te uho o tona tikanga? He aha e hiahia ana koe ki te kai kai ki te ngaro taimaha? Tenei ka ako koe i te tai'oraa i te tuhinga.

tāhuhu tangata

Whaihua Aleksey Kovalkov I whanau ia i roto i Moscou i runga i April 19, 1962. I roto i te kura, ko ia he ākonga pai, e kore ahau kua he houtamaki. Tona tikanga i mua nei, ua faaoti matou hero rite te taiohi. Haere koutou ringa i runga i te tiwhikete o te mātauranga tuarua, ka haere Alexey ki a ratou ki te tomo i te whare wānanga. Pirogov. Ia pai te haere i te whakamātautau me te i uru i roto i te manga hauora. I te 1991, i whakawhiwhia e ia he pōkairua o tu'ite. Na i taea e Kovalkov karanga ia he tākuta.

I roto i te 2006, whakangungua hero o to tatou i tenei ra i roto i te mara o dietetics. E tū Karaehe i te Medical Academy o Paerua Mātauranga. He he akoranga tonu, riro Alex he makehe hou - "mātanga kai". Ua tauturu Kovalkov te maka o te taimaha o rau o iwi, me te koe i te taikaha. whakamatauria e ia tona tikanga ake. hipa te hua tūmanako katoa. Hoki 7 marama maturuturu iho pūkenga kai 80 kg.

mahi

Pehea e taea te nui taua pūkenga kai taimaha miere Kovalkov? He aha ki te kai ki te ngaro taimaha? Ko te whakautu ki enei pātai tenei ra, he hiahia maha iwi. Na reira he mea maere. I muri i te katoa, kei te maha i huaina mōmona me AIDS te whiu o te rau tau XXI.

I roto i te 2010, he pūkenga kai Kovalkov whakatuwheratia ana ake whare hauora i te pupuri hauora "MEDEP". pūtahi tatauranga korero hoki ratou. I roto i te oraraa o tenei whare hauora i taea ki te ngaro taimaha neke atu i 3,000 tūroro.

I roto i te Maehe 2012, Kovalkov tākutatanga. Hoki te pūtake ka mau te reira tikanga o te kaituhi e hāngai ana i te pae whakakahoretia o taimaha i te taikaha.

rārangi o ngā pukapuka

Ua tauturu tokomaha te iwi Kovalkov pūkenga kai. He aha ki te kai ki te ngaro taimaha? Ka taea te kitea te whakahoki ki tēnei pātai i roto i te pukapuka i tuhituhia e ia. I roto i te tau 2010, te mākete puta tāngia putanga, fa'u e pūkenga kai Kovalkov. huaina te pukapuka i "Victory i runga i te taimaha." Kua whakaahuatia te reira i roto i te taipitopito i te tikanga whakawhanakehia Kovalkova. parau te kaituhi e pā ana ki te take o te mōmona, te pānga o etahi kai i runga i te tinana tangata, me te tūranga o te mahi tinana.

I roto i te 2012, ka puta ia ki runga ki te whata o te rua te pūkenga kai pukapuka pūkete - "Lose Weight ki te hinengaro!". I roto i te torutoru noa ra hokona te putanga katoa i roto i te iwi te hunga e hiahia ana ki te whakaiti i taimaha. E rave rahi te puoru Kovalkova kai. Tahua mo te marama, ka taea te hanga e koe i tou ake. Ko te mea matua - ki te mau i te tikanga, me ngā tūtohutanga o te kaituhi.

Tuku o kauwhau

I teie mahana Alexey Kovalkova rite te karangatia wā he tohunga ki ngā whakaaturanga TV, tae atu "hoko Test", "wāhi noho", "Taste o Life", me pera i runga i. N.

I aha kai ki te kai ki te ngaro taimaha, kua toutou mea matou aito i roto i to ratou hōtaka, Whakapāho runga hongere "Kāinga". Maoro cooperates whaihua ki rangatira o ngā wānanga, me ngā māngai o te pāpāho tā ipurangi.

Ko te tikanga

Low-carb Kovalkova kai Kei te hoko te reira i atu rongonui. Ko te aroaro tamata koe tona whai huatanga hoki koe, e hiahia ana koe ki te matau i te tikanga.

He tika te pūtake o te kai te whakamahi o ngā hua ki te taupū glycemic iti (> 50). E ai ki a Kovalkova, ko reira te "kino" warowaihā (<50) whakapataritari mōmona tangata. Na reira ko te reira e tika ana ki te whakaiti ratou horomanga o. Ko te "pai" warowaihā, taea te whakamahi ratou kahore here. I muri i te katoa, e kore e kumea kia roa ratou rite te rahui.

Te tikanga, whakawhanakehia Alekseem Kovalkovym whakarato tahua layed me mahi āhua. Hoki te ahua wawe o ngā hua kitea e faaohipa i te iti rawa 40 meneti i te ra. Ka taea e tenei koringa, e eke ana i te pahikara, me te omaoma kāinga.

ture kai General e kī hua kitea, he rite whai.

1. Te huru feruriraa tika. Ki te tangohia e koe he kai rite te mamae, e kore e waiho te reira mo te wa roa ki te noho ki runga ki taua mea. Na reira, te whakatika i ratou ki te whakaaro i te mea e tika ana ki te whakapai ake i te hauora, me te whānui oranga.
2. Whakamahia o 2 rita o te wai. Plus 2-3 kapu o tea matomato. Ko reira e minaminatia ki te inu i te karaihe o te wai mō te 5-10 meneti i mua i te kai.
3. Tātuhi ake te tahua. Me kia te kai parani reira, hua, hua i roto i te wa, me te miraka hua ki te ngako-iti.
4. Tapiritanga ki te huaora me te kohuke complexes. Tenei ka karo raruraru ki te āhua o te hauora, me te karo mate huruhuru me te titi paihere.
5. Whāiti te horomanga tote. Ko te mea rawa taea ki te paopao ki i reira.
6. mana hautanga. kia wahi iti - 150-200, te He he he hiahia katoa 2-3 haora.
7. Whakamahi o ngako huawhenua me te pūmua.
8. mahi tinana. Haere i roto i te rangi hou, i te iti rawa 1 haora ia ra. I roto i te ata, te mahi mahi i te matapihi tuwhera.

Hia kai pumau Kovalkova? Kua whakaahuatia te kaupae ia i raro. Ia o ratou kua he kawenga mahi nui. Kei te riria te reira ki te hurihia wāhanga kai, ka tohua whakaturia o ngā hua.

Whakangungu me te taahiraa matamua

Tetahi kai - te ahotea ki te tinana. Ki te karo i ngā raruraru ki te hiahia pai-he ki te faaineine no te te tukanga o te ngaro taimaha. Ko tōna roanga - 3 wiki. I roto i tenei wā, tukua ki te kai i te kai e whai ake nei:

• pīni;
• greens;
• huawhenua (anake kāreti, rīwai me beets);
• hua kahore tukatuka hohonu;
• hua (anake panana).

3 wiki horoi koe tou tinana, me te kia whakakahoretia atu o 5-6 kg. Te reira i katoa tei runga i te taimaha tuatahi.

Ko te wā ki te tīmata i te wāhanga tuatahi o te kai. pumau te reira i te 1 ki te 2 marama. Hoki te nuinga o dieters ko te wā 1 ko te wā uaua tino. Otiia ki te mea tika ki te ora, ka ka kia mea katoa "rite clockwork."

I raro i te kanga ko nga hua e whai ake nei.

1. Kēne.
2. Kakara.
3. ika parai.
4. kai fatty.
5. He paowa.
6. Baking.

Hupa, pata, me ngātere (puna pūmua) - whakarato tenei katoa Kovalkova kai. Tahua mo te marama, ka taea e hoatu e koe ki runga ki tou reka me te hiahia. Ko te tauira o te taahiraa matamua o te kai i konei.

• Parakuihi: he kapu o te miraka pē ki parani, kapu o te tea matomato kahore huka.
• Tina: kai e rua aporo matomato.
• Tina: Making huamata ki tōmato, kukama, kāpeti me te torutoru oriwa. Kakahu ki te nui iti o te hinu huawhenua.
• Paramanawa: Inumia he karaihe o wai huawhenua-hua, kai te aporo matomato.
• Dinner: kohuatia pakeke kohuatia 2 hua, ka taea e inu e tea ngoikore, kahore reka.

Kaua e wareware ki te inu i te iti rawa 2 rita te ra o te wai pokekore. Ko te huru tino nui mō te ngaronga taimaha tenei.

Ko te wāhanga tuarua

I roto i tenei wā, te whēkau ma. Me koe ki te inu i te iti rawa 1.5 rita o te wai ma, a kaua e nui ake 3 kapu o tea matomato. Tenei täkupu whakapumautia Kovalkov pūkenga kai. He aha ki te kai ki te ngaro taimaha? Na e matau ana koutou katoa.

tahua Tauira o te wāhanga tuarua o te kai.

• Hoki te parakuihi, kai tatou miraka pē ki parani me te wāhanga o te taro parāone.
• Tina: inu i te karaihe o te wai huawhenua.
• Ka ngā Tina o tīhi iti-ngako whare (200 g) me huawhenua tatao ki heihei ika ranei.
• Afternoon paramanawa: kai hua, engari e kore e nui atu 300 g
• Dinner: pūmua o rua hua pakeke-kohua, hua huawhenua ranei huamata, kakahu ki te torutoru pata o te hinu huawhenua.

Ko te roanga o te atamira tuarua - 30 ra. Me rite koe mo te meka e kore te taimaha e hinga rite kaha rite i te wā whakamutunga.

te toru te atamira

To tatou mahi - ki te whakakotahi i te hua whiwhi i roto i te wāhanga o mua e rua. I tenei wā i roto i te kai e taea te tāpiri i te reka, paraoa, parakore raihi. Na tenei katoa i roto i rahinga whaitake. e kore koe e taea e uru warowaihā me te ngako i roto i te kai kotahi. Kia tupato e kore e te nui o te ngako ia nui '60

E kore te toru te atamira he tetahi wātaka. pumau te reira i te ora. Ki te hiahia koe ki te pupuri i to koutou ahua i roto i te raupapa e tika ana kia whakamahia ki te wehe me te kai ritua.

I roto i te toru o taahiraa, ka taea e koe:

• heihei (kahore he kiri);
• huawhenua (tae atu ki ngā kāreti me rīwai);
• hua;
• ika;
• hua miraka ki te ōrau iti o te ngako.

Tahua i roto i tenei wā rerekē iti i te raa o te atamira tuarua. Ko te mea anake e hiahia ana koe ki te tango i reira tina. kia ngā Tina o tīhi (300 g), ika koromamao kohuatia heihei ranei. Whakaaetia huawhenua e kore e e roto i māngaro. Hoki tina totonu ke teuteu he huamata. Hei tauira, kūkamo, tōmato me te kāpeti. He pai rite te whakakī te hinu huawhenua. 2-3 haora i mua i mohe taea kai 2 kiri egg.

Ko te hua, me painga o te tūāhua

Diet Alexey Kovalkova i runga i te kai tōtika tika, me te mate taimaha āta. Tēnei huarahi e āhei ki te whakaiti paanga kino i runga i te tukanga mate taimaha tinana. I roto i te hanganga ture ki te tūtohutanga katoa o te tākuta A. ki taea Kovalkova whakaiti ko kē te taimaha o 3-4 kg i roto i te wāhanga faaineineraa. ka whakawhirinaki Hua o te wāhanga 2, me te 3 i runga i te taimaha tuatahi. E ai ki te ako, whakaheke iwi mōmoma 10, 15, me te ara 20 kg. Ko te mea matua - ki te whakatika i te hua, me te pupuri i te reira mo te wa roa.

Ara

hangaia Diet Kovalkova tākuta, e kore te raau rapaau. Tenei te tikanga e kore te mea te reira hoki te katoa. Iwi e mate ana i mate mau, e kore e aituä hauora koutou. Me ratou ki te kōrero ki te tohunga.

Ngā Tūtohutanga i Kovalkova

tangata katoa atu e hiahia ana ki te ngaro taimaha, tīmata i te kai e e runga i te Rāhina, ka i te ra tuatahi o te marama e whai ake nei. A ka taea e tango i te reira i te wa roa.

Ka rite ki matau koutou, i tukua e ia a Aleksey Kovalkov i mōmona. Otiia i taea ki te aukati i tō hiahia, me te kawe i te taimaha ki te tohu noa ia. Ko te hoariri ahua pīrahi matua whakaaro ia carbs nohopuku. Ko te kai rawa nohopuku me pōhā tenei. Ehara i te katoa i te kaha ki te paopao ki te monamona taua, engari mōrearea ki te kai hauora. He tau torutoru ki muri kai Dr. Kovalkov i te ra 1-2 pizza, inu sodas. Otiia inaianei i roto i tona kai kai anake hauora - huawhenua, hua, ika kikokore , me te uma heihei.

ngaro ētahi mua taimaha anake ki te haere i runga i hararei me te titiro tika i te tātahi. A i roto i Haerea ke wareware ratou e pā ana ki te ture o te kai hauora me te kikokore i runga i "kuru". I muri i te wiki o taua tangata kakai nga hua katoa whiwhi i roto i te kai, haere ki raro i te waikeri. whai ki te matau e tika kai tōtika koe - e kore te mea he āhuatanga rangitahi tenei. Me piri te reira ki te ora.

Ki te mahi tinana kia hoki kia whakatata ki maramarama. Hei tauira, haere koe ki te omaoma noa ki te ngaro i te torutoru kirokaramu, me te whiwhi i nga hua e hiahiatia ana, whakarerea te take. He marama i muri mai, ka taea e te taimaha hoki noa, ki te te kai i tika katoa tenei wa haere mai.

whakaitiiti Reviews

Te nuinga o mua, tamata ki whakaaro he tikanga Kovalkova, mauruuru ki tona kaituhi. Ko te painga matua o te kai karanga ratou he kore o te matekai, me te kanorau kai. whakamanamana ētahi iwi o ratou hua. Ko tētahi whakahaere ki te ngaro 15 kg i roto i te 4 marama, tetahi 10 kg i 20 ra.

haere mai hoki arotake tōraro e pā ana ki te tukanga, engari he torutoru ratou. Ko ratou tangata amuamu e pā ana ki te kore o ngā hua e tūmanakohia ana, me te roa o te roanga o te kai.

I roto i te mutunga

korero matou e pā ana ki te mea he Kovalkov pūkenga kai. He aha ki te kai ki te ngaro taimaha? Ko te whakahoki ki tenei pātai e inaianei ano mohiotia koutou. kai motuhake, me te wahia - e hanga i te pūtake o te tukanga Kovalkova. Kaupapa ki te tūtohutanga o te hua pai whai te.