Abinci Malysheva

Abinci na Malysheva hanya ce mai tasiri ta rasa nauyi, wanda ke da nauyin nauyi a jiki kuma, ba kamar yawancin abinci guda ɗaya ba, yana taimakawa wajen inganta jin dadi, inganta nauyi da inganta jiki gaba ɗaya.

A halin yanzu, yana da wuya a sadu da mutumin da bai san shirin Lafiya ba da kuma mai masaukinsa Elena Vasilievna Malysheva. Likitan zuciya ta hanyar ilimi, likita na ilimin likitanci, mai ilimin hanyoyin kwantar da hankali da malami, ita ce marubucin wallafe-wallafen kimiyya fiye da hamsin da kuma mai haɓaka tsarin asarar nauyi na marubucin, wanda ke ba da damar ba kawai kawar da ƙarin fam ba, amma har ma. don kauce wa ci gaban hauhawar jini, bugun jini, bugun zuciya. Ka'idar dabarar ta dogara ne akan abinci mai ƙarancin kalori (har zuwa 1200 kcal / rana) da motsa jiki na yau da kullun.

Abincin Elena Malysheva yana inganta asarar nauyi a hankali, ba fiye da 0,5 kg kowace rana ba, tun da raguwa mai yawa a cikin nauyin jiki yana haifar da rashi na gina jiki a cikin jiki, wanda ke haifar da raguwa a cikin metabolism. A sakamakon haka, maimakon adadi mai daraja a kan ma'auni, mai nuna alama, a mafi kyau, ya kasance ba canzawa ba, a mafi munin, ya zama mafi girma. Wannan shi ne saboda gaskiyar cewa jiki, don manufar kiyaye kansa, ya fara adana kitsen "a cikin ajiyar", idan akwai "lokacin wahala". Abin da ya sa tsarin asarar nauyi yana buƙatar lokaci, haƙuri da ƙoƙari.

Elena Vasilyevna nuna sakamakon nata hanyar rasa nauyi a gida ta nasu misali. A lokaci guda, babban tasiri na wannan fasaha yana tabbatar da yawancin sake dubawa da hotuna na waɗanda suka rasa nauyi da aka gabatar a kan hanyar sadarwa.

A halin yanzu, tare da tsarin abinci mai gina jiki na Malysheva, mafi kyawun abinci dangane da inganci sun shahara sosai: buckwheat, kefir-kokwamba da tsarin abinci na Dukan.

Dokokin mahimmanci na Malysheva

Tsawon lokacin fasaha na Elena Vasilievna ya dogara da yawan adadin kilogiram. Idan ya zama dole don rasa nauyi kaɗan, jagoran ya haɓaka ƙarancin kalori mai sauƙi ta hanyar Malysheva, wanda ke ba ku damar rasa 5 kg a cikin kwanaki 10. Duk da haka, idan nauyin "karin" ya kai kilogiram 25, ya kamata ku shiga cikin cikakken sake zagayowar asarar nauyi, yana ɗaukar watanni 2-3.

Mun rasa nauyi tare da Elena Malysheva daidai kuma gaba ɗaya kyauta!

Yi la'akari da ka'idodin abinci mai mahimmanci, wanda kiyaye shi zai ba da damar ba kawai don cimma sakamakon da ake so ba, amma har ma don daidaita shi.

1. A guji yunwa. A cikin yanayin rashin abinci mai gina jiki, tsarin juyayi mai cin gashin kansa yana haifar da abin da ake kira ma'auni na ajiya don rage jinkirin duk ayyukan da ke gudana, sakamakon haka, jiki ya fara yin ajiyar kuɗi, yana haifar da "majigin mai" ko da daga abincin da ba na caloric ba. abubuwan ci. A sakamakon haka, asarar nauyi yana tsayawa, wanda ke yin tambaya game da amfanin ƙoƙarin da aka kashe. Don kauce wa bayyanar "danniya mai yunwa, yana da kyau a tsara menu ta hanyar da za a tabbatar da cin abinci iri ɗaya a cikin jiki a cikin ƙananan rabo (har zuwa 200 MG) - kowane sa'o'i 3 sau biyar a rana. . Wannan zai taimaka kula da babban adadin kuzari don ƙara yawan ƙona mai.
2. Ƙidaya adadin kuzari. Dangane da tsarin asarar nauyi na Malysheva, ya kamata a biya kulawa ta musamman ga inganci, adadi da ƙarfin kuzari na samfuran. Ya kamata su zama na halitta, ƙananan kalori, ba tare da masu kiyayewa da dyes ba, kuma jita-jita ya kamata ya zama ƙasa da gishiri, kayan lambu da kitsen dabba. Bugu da ƙari, wannan dabarar ta keɓance amfani da kayan burodi, sukari mai tsabta, abubuwan sha, abubuwan sitaci. Don saturate jiki kuma a lokaci guda rasa nauyi, mafi kyawun adadin kilocalories cinyewa kowace rana ga mutumin da ke da salon rayuwa shine 1200. A halin yanzu, yana yiwuwa a ƙayyade abun ciki na kcal ba kawai a cikin wani samfurin ba, amma har ma a ciki. abincin da aka gama gaba daya. Don yin wannan, kawai amfani da kalkuleta na kan layi, wanda zaku iya ƙididdige abun ciki na kalori na abincin yau da kullun.
3. Tauna abinci sosai. Yarda da wannan ka'ida ba kawai sauƙaƙe aikin ciki ba, amma kuma kauce wa cin abinci. Wannan shi ne saboda gaskiyar cewa tare da jinkirin nika na samfurori, yawan ɓoye na yau da kullun yana faruwa a cikin rami na baka, wanda ya haɗa da yawancin enzymes da ake bukata don rushe samfurori da kuma gamsar da yunwa. Wannan shine dalilin da ya sa, saboda saurin "hadiya" na jita-jita, jin dadi yana bayyana ne kawai bayan cin abinci, wanda ba a yarda da shi ba, musamman a lokacin lokacin asarar nauyi. Dangane da shawarwarin Dr. Malysheva, kuna buƙatar tauna abinci aƙalla sau 18.
4. Abin sha mai yawa. "Ruwa ya fi abinci mahimmanci," in ji shafin yanar gizon Elena Vasilievna. Shi ya sa ainihin ka'idar hanyarta ita ce amfani da ruwan tsaftataccen gilashin gilashi takwas zuwa goma a kullum, wanda ke taka muhimmiyar rawa wajen rage kiba. A mafi yawan lokuta, mutum ya yi kuskure ya ɗauki jin yunwa don jin ƙishirwa, sakamakon haka, "buƙatun" ƙarya ya fara kamawa, wanda ke haifar da karuwar nauyi mara nauyi. Don kauce wa faruwar alamun "ƙarya", ana bada shawara a sha ruwa a kan farkawa - a kan komai a ciki, minti 30 kafin kowane abinci da 1,5 hours bayan cin abinci. Bugu da ƙari, yana da mahimmanci a cinye kofi ɗaya na koren shayi mara kyau a lokacin rana (misali, 1,5 hours kafin abincin rana). Bisa ga binciken, wannan abin sha yana taimakawa wajen inganta metabolism, tsaftace jiki daga guba, da daidaita matakan glucose na jini, wanda ke taimakawa wajen rage yawan ci.
5. Rage yawan adadin carbohydrates masu saurin narkewa a cikin abinci, yana da kyau a maye gurbin su da dukan hatsi, hatsi masu lafiya.
6. Cire sukari, gishiri, mai daga menu. Lokacin zabar samfuran lactic acid, ana bada shawarar siyan samfuran marasa kitse.
7. Ku ci sunadaran (nama mai laushi, dafaffen kwai) ya kamata ya kasance don abincin rana, saboda don sha, jiki yana kashe makamashi fiye da rushewar fats da carbohydrates. Ƙara furotin zai taimaka wajen kauce wa ɓarna tsoka. Kuma aka ba da gaskiyar cewa yana da sakamako mai ƙonewa, Elena Vasilyevna ya ɓullo da wata hanya ta musamman don rasa nauyi, wanda ake kira "Malysheva's protein-carbohydrate rage cin abinci."
8. Kyakkyawan tunani. Likita da mai gabatar da shirye-shiryen TV, a hade, sun tabbata cewa yanayin tunani yana taka muhimmiyar rawa wajen rage kiba, tunda shine wanda ya tsara jiki daidai don cin abinci, jin daɗi, da ƙona mai. Saboda haka, a lokacin cin abinci, wajibi ne a maimaita tunani: "Ina ciyar da ku. Aci abinci lafiya"
9. Shirya kwanakin azumi kowane mako (misali, abincin kankana, shinkafa). Rage raguwar adadin kuzari na abinci a cikin ɗan gajeren lokaci yana ƙarfafa tsarin asarar nauyi.

Ta hanyar bin ka'idodin ka'idodin tsarin asarar nauyi na Elena Malysheva da aka jera a sama, ba da daɗewa ba za ku ga sakamakon ƙoƙarin ku. Tuni a cikin makonni biyu na farko, asarar nauyi zai zama 5-10 kg, amma a nan gaba, hanyar rasa nauyin jiki zai ragu kadan.

Ayyukan motsa jiki na yau da kullun (aerobics na ruwa, motsa jiki, tafiya mai sauri, gujewa) yayin cin abinci yana ƙaruwa da tasiri na fasaha kuma yana hanzarta aiwatar da asarar nauyi sau da yawa.

Abvantbuwan amfãni da rashin amfani

Abincin Malysheva, kamar kowace dabarar asarar nauyi, yana da ribobi da fursunoni.

Babban fa'idarsa shine babban ingancinsa, wanda aka tabbatar da rahotanni da yawa na mutane sun rasa nauyi. Fa'ida ta biyu da ba za a iya mantawa da ita ta cin abinci ba ita ce wadatar abinci. A matsayinka na mai mulki, don asarar nauyi bisa ga wannan makirci, ba a buƙatar sayan magunguna masu tsada ba. Don rasa nauyi, ya isa ya haɗa da abinci mai ƙarancin kalori mai lafiya wanda likitan gastroenterologist ya ba da shawarar a cikin menu na yau da kullun.

Kuma, watakila, mafi mahimmancin amfani da wannan fasaha shine gaskiyar cewa abincin Dr. Malysheva zai iya inganta yanayin aiki na gastrointestinal tract.

A cikin aiwatar da asarar nauyi, canje-canje masu zuwa suna faruwa a cikin jiki:

• kunna metabolism;
• normalization na ci;
• inganta jin dadi;
• ƙarfafa gashi da kusoshi;
• inganta launin fata;
• hanzarta kawar da gubobi daga jiki.

A yau, abincin Malysheva shine kyakkyawan madadin abinci daban. Duk da haka, daga cikin wadanda suka rasa nauyi, za ka iya samun ba kawai tabbatacce, amma kuma korau reviews. Babban rashin amfani da wannan fasaha shine tsawon lokacinsa.

An tsara shirin Elena Malysheva na asarar nauyi don tsananin riko da abinci mai gina jiki har zuwa watanni 3, tun lokacin amfani da abinci mai ƙarancin kalori na dogon lokaci yana ba ku damar samun ingantaccen sakamako fiye da bin kwana uku, bakwai ko goma. bayyana abinci. Koyaya, saboda menu na monotonous, ba kowa bane zai iya yin wannan dabara na dogon lokaci. Shi ya sa mai gabatar da shirye-shiryen TV ya haɓaka nau'ikan nau'ikan nau'ikan abinci waɗanda suka bambanta a tsawon lokaci da abinci.

Abincin da aka yarda da haram

Dr. Malysheva's fasaha na asarar nauyi shine daidaitaccen tsarin abinci mai gina jiki, abincinta na yau da kullum ya ƙunshi abincin da ke da ƙananan glycemic index. Kafin yin wannan tsarin, yana da mahimmanci a yi nazarin jerin abubuwan da aka ba da izini da kuma haramta.

Kayayyakin amfani ba tare da hani ba:

• kokwamba;
• shuke-shuke;
• kabeji (duk iri);
• Barkono mai kararrawa;
• zucchini;
• tumatir;
• eggplants;
• karas;
• gwoza;
• kirtani wake;
• namomin kaza;
• fure;
• kore Peas (sabo)

Ana iya cinye kayan lambu a tafasa, gasa ko danye. Koyaya, a cikin aiwatar da maganin zafin su, an haramta amfani da mai sosai.

Jerin samfuran da aka ba da izinin amfani da matsakaici:

• nama maras kyau (zai fi dacewa don abincin rana);
• abincin teku (ba fiye da sau 3 a mako ba);
• dankali (gasa);
• ƙananan kayan kiwo;
• man zaitun (1 tsp kowace rana);
• balagagge hatsi na legumes (wake, lentils, Peas);
• jita-jita na gefe da hatsi daga dukan hatsi (200 g kowace rana);
• 'ya'yan itatuwa (sai dai ayaba);
• kayan burodi da aka yi daga gari mai cike da abinci;
• qwai (pcs 3 a kowace mako);
• kwayoyi;
• zuma (2 tsp kowace rana).

Wani muhimmin yanayin don abincin Malysheva shine amfani da lita 2 na ruwa mai tsabta kowace rana.

Jerin abincin da aka haramta:

• man shanu;
• kirim mai tsami (fiye da 10%);
• mai;
• mayonnaise;
• margarine;
• Ketchup;
• miya;
• cheeses tare da mai abun ciki fiye da 30%;
• tsiran alade da kayan kyafaffen;
• fatar tsuntsu;
• samfurori;
• abincin gwangwani;
• nama mai mai;
• gyada;
• jam, jam;
• sukari, gishiri;
• 'ya'yan sunflower;
• abubuwan sha;
• sweets, cakulan, da wuri;
• irin kek;
• kankara;
• soda mai dadi;
• kayan lambu da 'ya'yan itatuwa tare da babban glycemic index (inabi, peaches, guna, banana);
• ruwan shago.

A yayin bin tsarin abinci, duk abinci dole ne a yi tururi (misali, a cikin tukunyar jirgi biyu, jinkirin dafa abinci), gasa a cikin tanda ko microwave, ko dafa shi akan hob.

Idan babu lokaci don shirya jita-jita na abinci, a yau an shirya shirye-shiryen samfurori don asarar nauyi bisa ga makircin Dr. Malysheva.

Kowane mai amfani da Intanet zai iya bincika gidan yanar gizon mai gabatar da talabijin nawa nawa wannan kit ɗin ya kashe, da kuma yin oda. A matsayinka na mai mulki, a cikin irin wannan saitin akwai fakiti 4 na launuka daban-daban, wanda aka sanya abincin da aka shirya don rana ɗaya. Amfani da waɗannan ƙananan kalori kayayyakin ba ka damar cimma tsarin nauyi asara.

Tsarin wutar lantarki

Abincin Malysheva na kwanaki 10 ya haɗa da shan ruwa mai yawa da abinci guda biyar a rana a cikin ƙananan sassa daidai da sa'a:

• 8:00 - karin kumallo;
• 10:00 - karin kumallo na biyu;
• 12:00-13:00 - abincin rana;
• 16:00 - abincin rana;
• 19:00 - abincin dare (ba bayan 3 hours kafin lokacin kwanta barci).

Cin abinci a lokaci guda yana taimakawa wajen haɓaka halayen sinadaran, sakamakon haka, jiki ya saba da cin abinci akai-akai kuma baya tilasta mutum ya ci abinci a nan gaba, yana sanya "ajiye" a ƙarƙashin fata.

Abincin rana 10 Malysheva: menu na kowace rana

Rana lamba 1

• karin kumallo - salatin karas 80 g, buckwheat porridge 200 g, kwai Boiled mai wuya 1 pc;
• karin kumallo na biyu - dried apricots, prunes (3 inji mai kwakwalwa kowane), gida cuku casserole 150 g, ganye shayi, kirim mai tsami 10% 1 tbsp.
• abincin rana - naman sa 120 g, rosehip broth 150 ml, farin kabeji Boiled 180 g;
• abincin rana - pear 1 pc;
• abincin dare - gasa apple 1 pc, stewed kayan lambu (zucchini, kabeji) - 200 g;
• da dare - kefir mara kitse - 1 kofin.

Rana lamba 2

• karin kumallo - madara 0,5% - gilashin 1, berries mai daskarewa - 30 g, oatmeal - 200 g;
• karin kumallo na biyu - burodi tare da bran - 3 inji mai kwakwalwa, salatin beetroot tare da prunes - 180 g;
• abincin rana - Boiled kaza fillet 70 g, pilaf tare da kayan lambu 150 g, tumatir 1 pc, man zaitun 1 tsp;
• abun ciye-ciye na rana - yogurt mara nauyi - 200 ml, apple - 1 pc;
• abincin dare - Boiled koren wake 180 g, cod fillet 120 g;
• da dare - kefir 1% - 1 gilashin.

Rana lamba 3

• karin kumallo - karas-apple salatin 150 g, steamed omelet daga gwaiduwa daya, sunadarai biyu;
• karin kumallo na biyu - grapefruit - 1 pc;
• abincin rana - Boiled hake fillet 100 g, stewed kabeji tare da karas 150 g;
• abun ciye-ciye na rana - yogurt - 150 ml, cuku gida 2% - 100 g;
• abincin dare - gida cuku casserole tare da dried apricots 150 g, kirim mai tsami 10% - 1 tbsp.
• da dare - kefir 1% - 1 gilashin.

Rana lamba 4

• karin kumallo - gurasar hatsin rai - 2 inji mai kwakwalwa, kore Peas - 80 g, Boiled naman sa 100 g;
• karin kumallo na biyu - apple - 1 pc;
• abincin rana - Boiled kaza fillet - 120 g, kayan lambu miya tare da koren wake - 200 g;
• abun ciye-ciye na rana - salatin kabeji, ganye, tumatir - 150 g, 1 tsp. man zaitun;
• abincin dare - stewed kabeji, barkono - 150 g, kwayoyi - 2 inji mai kwakwalwa, bran burodi - 1 pc;
• da dare - kefir 0% - 1 gilashin.

Rana lamba 5

• karin kumallo - 'ya'yan itatuwa busassun 30 g, oatmeal tare da madara - 150 g;
• karin kumallo na biyu - zucchini Boiled da eggplant souffle - 200 g;
• abincin rana - stewed kayan lambu - 180 g, Boiled kaza fillet - 100 g;
• abun ciye-ciye na rana - cuku-free gida cuku - 150 g;
• abincin dare - Boiled shrimp 120 g, tumatir gasa - 1 pc;
• da dare - kefir 1% - gilashin 1;

Rana lamba 6

• karin kumallo - cuku 30 g; stewed kabeji - 150 g, kwai mai wuya - 1 pc;
• karin kumallo na biyu - sauerkraut - 100 g, dankali mai dankali - 150 g;
• abincin rana - pilaf tare da kayan lambu 200 g, burodi tare da bran - 2 inji mai kwakwalwa;
• abincin rana - miya 150 g;
• abincin dare - cuku gida 2% - 100 g;
• da dare - kefir mara amfani - 1 kofin;

Rana lamba 7

• karin kumallo - stewed karas 50 g, ganye, sha'ir porridge 200 g;
• karin kumallo na biyu - cuku mai ƙananan 30 g, gurasar hatsin rai 2;
• abincin rana - Boiled kaza fillet - 120 g, buckwheat porridge - 150 g radish 50 g;
• abincin rana - apple - 1 pc.;
• abincin dare - cuku gida 50 g, farin kabeji gasa - 200 g;
• da dare - kefir 0% - 1 gilashin.

Rana lamba 8

• karin kumallo - oatmeal 200 g, walnuts - 2 inji mai kwakwalwa, raisins - 30 g;
• karin kumallo na biyu - 1 orange;
• abincin rana - Boiled naman sa - 70 g, karas da apple salad - 150 g, gurasar hatsin rai - 2 inji mai kwakwalwa;
• abun ciye-ciye na rana - yogurt mara nauyi - 125 g;
• abincin dare - Boiled koren wake 150 g, steamed hake fillet - 150 g;
• da dare - kefir 1% - 1 gilashin.

Rana lamba 9

• karin kumallo - kabewa porridge - 200 g, mai wuya Boiled kwai - 1 pc, prunes - 5 inji mai kwakwalwa;
• karin kumallo na biyu - pear - 1 pc;
• abincin rana - Boiled fillet na turkey - 150 g, beetroot da goro salatin kayan yaji tare da lemun tsami ruwan 'ya'yan itace - 100 g;
• abincin rana - cuku cuku cuku - 150 g;
• abincin dare - salatin albasa, ganye, cranberries, tumatir, barkono mai dadi - 100 g, gurasar bran - 2 inji mai kwakwalwa, innabi - 1 pc;
• da dare - kefir mara kitse - 1 kofin.

Rana lamba 10

• karin kumallo - masara flakes 200 g, busassun 'ya'yan itace - 30 g, zuma - 1 tsp, gasa apple - 1 pc;
• karin kumallo na biyu - ryazhenka - 150 ml, gurasar hatsin rai - 2 inji mai kwakwalwa;
• abincin rana - yankakken naman sa - 1 pc., gurasar hatsin rai - 1 pc., borscht mai cin ganyayyaki - 200 g;
• abun ciye-ciye na rana - ruwan tumatir - 150 ml, busassun apricots, prunes (pcs 3 kowanne);
• abincin dare - Boiled koren wake - 80 g, kifi kifi 120 g;
• da dare - kefir 1% - 1 gilashin.

A cikin tsarin bin abinci a lokacin rana, yana da mahimmanci a sha gilashin ruwa 10. Ruwan zai wanke jiki daga abubuwa masu cutarwa kuma ya cika ma'aunin ruwan gishiri.

Yarda da abinci zai taimake ka ka rasa kilo 5 a cikin kwanaki 10, don haka abincin Malysheva yana ba da gudummawa ga asarar nauyi a hankali kamar yadda zai yiwu ga jiki.

Baya ga samfuran da aka ba da izini da aka jera a sama, a kan hanyar sadarwar za ku iya samun girke-girke na jita-jita waɗanda za a iya cinyewa yayin cin abinci na Elena Vasilievna.

Idan akwai canje-canje a cikin abincin, yana da mahimmanci kada ku wuce adadin adadin kuzari kowace rana (1200 kcal / rana). In ba haka ba, cin abinci na kwanaki goma ba zai kawo sakamakon da ake so ba.

Dangane da tsawon lokaci, jerin abubuwan da aka yarda da abubuwan da aka haramta, tsarin asarar nauyi na marubucin Elena Malysheva yana cikin nau'ikan masu zuwa:

• furotin-carbohydrate, furotin;
• Shinkafa
• babu gishiri;
• gilashin "makamashi".

Bari mu yi la'akari da cikakkun bayanai game da manyan siffofi da tsarin samar da wutar lantarki na kowannensu.

Protein-carbohydrate da abinci mai gina jiki

A cewar Malysheva, wannan shirin asarar nauyi shine mafi inganci da aminci, saboda yana da daidaitaccen abinci wanda ke ba da abinci na yau da kullun ga jiki. A sakamakon haka, mutum ba ya jin yunwa, godiya ga wanda asarar karin fam yana faruwa a matsayin mai zafi kamar yadda zai yiwu.

Wadatar da abubuwan halitta na carbonyl da ƙungiyoyin hydroxyl, abincin furotin na Malysheva ya dogara ne akan canjin furotin da kwanakin carbohydrate (1-1, 5-2, 3-1), wanda ke ba da gudummawa ga haɓaka mai kona da faduwa har zuwa 6 kg a cikin Kwanaki 10.

Duk da haka, duk da ingantaccen fasaha na fasaha, irin wannan abincin yana da tasiri mai tasiri akan jiki, wanda shine dalilin da ya sa mai gabatar da talabijin ya ba da shawarar yin amfani da shi kawai a lokuta na gaggawa.

Matsakaicin lokacin cin abinci na furotin-carbohydrate shine kwanaki 10, duk da haka, dangane da yawan nauyin jiki, ana iya rage shi zuwa kwanaki 5-7. A lokacin lokacin bikinsa, yana da mahimmanci don ware gishiri, kayan yaji, miya, kayan yaji daga abinci.

Tsarin abinci mai gina jiki na ranar furotin bisa ga abincin Malysheva

• a kan komai a ciki (minti 30 kafin abinci) - ruwan dumi - 1 kofin;
• karin kumallo - salatin kayan lambu da ganye 200g., Boiled kwai - 1 pc;
• abincin rana - kifi kifi - 180 g, kokwamba - 1 pc;
• abun ciye-ciye na rana - kefir 0% - gilashin 1;
• abincin dare - kaza fillet, steamed - 350 g;
• da dare - madara mai gasa mai ƙananan mai - 150 g.

A lokacin ranar carbohydrate, yakamata ku iyakance kanku don cin salatin Brush kawai. Adadin liyafar sa bai kamata ya wuce sau 8/rana ba.

Salatin "Brush" daga Elena Malysheva an tsara shi don tsaftace tsarin narkewa da gubobi da gubobi waɗanda suka taru a lokacin kiba. A abun da ke ciki na salatin ya hada da 0,5 kilogiram na sabo ne beets, karas, kabeji. Danyen kayan marmari sai a bare a yanka a gauraya, sannan a matse su sosai sannan a daka shi da lemon tsami.

Bisa ga ƙarshe na likita, matsananciyar canjin furotin-carbohydrate kwanakin yana ba da gudummawa ga haɓakar asarar nauyi da saurin nasarar sakamakon da ake so.

Baya ga wannan tsarin abinci mai gina jiki, mai gabatar da gidan talabijin ya ba da izinin wata dabarar asarar nauyi ta marubucin da ake kira abinci mai gina jiki daga Elena Malysheva. Asalinsa ya ta'allaka ne a cikin jikewa na jiki tare da sinadarai na dabba da kayan marmari, waɗanda, lokacin da aka ɗauke su da yawa, suna ba da gudummawa ga haɓakar kitse mai ƙonawa, wanda ke da mahimmanci musamman don saurin asarar nauyi.

Abincin furotin Malysheva na kwanaki 5 yana ba ku damar rasa nauyi har zuwa kilogiram 5-6.

Shinkafar abinci

Hanya na biyu mafi mashahuri na asarar nauyi daga Elena Vasilievna ya dogara ne akan yin amfani da yau da kullum na 150-300 g na shinkafa mai launin ruwan kasa don 1-2 makonni.

A cikin aiwatar da zabar babban samfurin abinci, yana da mahimmanci a ba da fifiko ga hatsi mara kyau tare da dogon kunkuntar hatsi, wanda, idan aka kwatanta da sauran nau'o'in, adadin abubuwan gina jiki ya ninka sau da yawa. Wato, bitamin na rukunin B, E, magnesium, phosphorus, protein, fiber, folic acid, selenium, zinc, potassium.

Abincin shinkafa daga Elena Malysheva yana ba ku damar daidaita tsarin tafiyar matakai na rayuwa a cikin jiki, tsarin narkewa, yana kawar da sharar abinci, rage matakan cholesterol, inganta yanayin jini, yanayin fata, yana ƙara haɓakar tsokar zuciya, kuma yana hana maƙarƙashiya. Duk da haka, amfanin samfurin da kuma tasiri na fasaha kai tsaye ya dogara ne akan daidaitaccen shiri na hatsi.

Da farko dai, dole ne a jika shinkafa da daddare, bayan sa'o'i 5-9 ana ba da shawarar a wanke shi da ruwa mai dumi, a cikin rabon kashi 1 na hatsi zuwa gilashin ruwa 3, sannan a saka wuta. Idan akai la'akari da girke-girke na Malysheva, hatsi ba ya buƙatar cikakken dafa shi, tun da wannan fasaha na asarar nauyi ya dogara ne akan amfani da ƙwai mai launin ruwan kasa mai laushi, wanda ke da iyakar tsaftacewa a jikin mutum.

A cewar likitan ilimin likitanci da mai gabatar da talabijin, a lokaci guda, bayan cimma sakamakon, don daidaita nauyin, ya kamata a shirya kwanakin sauke shinkafa sau ɗaya a kowace rana 1, a cikin abincin kowane sa'o'i 4 daga 2 zuwa 08.00 na 18.00 g na Boiled. hatsi, kuma a cikin tazara tsakanin abinci sha ruwa, koren shayi 150 ml.

Idan akai la'akari da gaskiyar cewa hatsin da ba a goge ba yana ba da gudummawa ga cirewar potassium mai ƙarfi daga jiki, yayin aiwatar da asarar nauyi, yakamata a ɗauki ma'adanai don taimakawa ramawa ga ƙarancin macro da microelements.

Yi la'akari da menu na "shinkafa" na mako guda daga Dr. Malysheva.

Rana lamba 1

• karin kumallo - apple - 1 yanki, wani yanki na shinkafa shinkafa 100 g, kayan yaji tare da ruwan 'ya'yan lemun tsami;
• abincin rana - shinkafa shinkafa 100 g, kayan lambu broth 100 g, karas, kabeji, apple salad 150 g, tare da ƙari na 1 tsp. man zaitun;
• Abincin dare - koren wake 80g., shinkafa shinkafa tare da zabibi 100g.

Rana lamba 2

• karin kumallo - orange - 1 pc, kabewa porridge tare da shinkafa - 200 g;
• abincin rana - shinkafa shinkafa 100 g, miya mai cin ganyayyaki 250 g;
• abincin dare - salatin kiwi, innabi, sweets ko yanki na kankana - 200 g, shinkafa shinkafa 150 g.

Rana lamba 3

• karin kumallo - pear - 1 pc., shinkafa shinkafa 100 g, yayyafa shi da ruwan 'ya'yan itace lemun tsami;
• abincin rana - kayan lambu puree miya 200 g, salatin tumatir, barkono mai dadi da ganye 150 g, shinkafa shinkafa 100 g;
• abincin dare - avocado 20 g, tururi karas 40 g, dafaffen shinkafa 100 g.

Rana lamba 4

• karin kumallo - shinkafa shinkafa 100 g, yanki na kankana 100 g;
• abincin rana - pear, apple, quince salad - 150 g, shinkafa shinkafa 100 g, kayan lambu miya 200 g;
• abincin dare - steamed zucchini 70 g, dafaffen shinkafa 100 g.

Rana lamba 5

• karin kumallo - shinkafa shinkafa 100 g, innabi - 1 pc;
• abincin rana - kabeji da karas salatin 150 g, oatmeal 100 g, shinkafa Boiled 100 g;
• abincin dare - cakuda letas, radish, avocado, barkono mai dadi 150 g, shinkafa shinkafa 100 g.

Rana lamba 6

• karin kumallo - apple - 1 pc, dafaffen shinkafa tare da ruwan 'ya'yan lemun tsami 100 g;
• abincin rana - shinkafa shinkafa 100 g, naman kaza puree miya 180 g, ganye, kokwamba - 1 pc;
• abincin dare - salatin gyada, dafaffen shinkafa, koren albasa, alayyafo, avocado - 200 g.

Rana lamba 7

• karin kumallo - kwayoyi - 2 inji mai kwakwalwa, busassun apricots - 5 inji mai kwakwalwa, shinkafa 100 g;
• abincin rana - kayan lambu broth 100 g, stewed kabeji 100 g, shinkafa shinkafa 100 g, albasa kore;
• abincin dare - shinkafa shinkafa tare da ƙari na quince, apple, pear, kwanakin, dried apricots, prunes - 150 g.

Abincin shinkafa daga Malysheva yana ba ku damar rasa kilogiram 3-6 a mako, 10 kg a cikin kwanaki 10, 12 kg a cikin kwanaki 14. A lokaci guda kuma, tasiri na fasaha ya dogara ne akan daidaitattun shirye-shiryen hatsi da adadin abincin da aka ba da shawarar, wanda ya kamata a kiyaye shi tare da matsakaicin daidaito.

Baya ga abubuwan da ke sama, abincin Malysheva na mako guda yana ba da damar amfani da abinci masu zuwa: kayan lambu, ganye, porridge gero, raisins, Peas, wake, lentils, walnuts, 'ya'yan itatuwa, sai ayaba.

Don guje wa mayar da kilogiram ɗin da aka rasa, fita daga abincin shinkafa ya kamata a hankali.

A rana ta huɗu bayan kammala sake zagayowar hatsi na asarar nauyi, an ba da izinin haɗawa a cikin abinci: gilashin kefir mara amfani, faski mai launin toka 200 g, 2 guda na gurasar abinci. A kan na bakwai - don gabatar da abincin da aka saba da su, musamman mai arziki a cikin furotin. A lokaci guda, yana da daraja iyakance amfani da kayan burodi, abubuwan sha na giya da ban da kayan yaji, mai, abinci mai kalori mai yawa.

Abincin makamashi

Yawan aiki, rashin lokutan aiki na yau da kullun, tafiye-tafiyen kasuwanci akai-akai, damuwa, cunkoson ababen hawa, gajiyawa suna haifar da bala'i na rashin lokaci. A sakamakon haka, bayan ranar aiki, babu ƙarfi da sha'awar da aka bari don shirya abinci mai ƙarancin kalori don asarar nauyi. Idan aka yi la'akari da saurin rayuwa, mai gabatar da shirye-shiryen TV ya haɓaka abinci na musamman na makamashi. Wannan tsarin abinci, ba kamar gauraya da busassun foda ba, abinci ne mai daskarewa.

Yi la'akari da ƙarin dalla-dalla abin da aka haɗa a cikin abincin.

Marubucin Elena Vasilievna tsarin asarar nauyi yana ba ku damar kawar da nauyin nauyi a cikin hanyar lafiya mai kyau kamar yadda ba tare da damuwa ba tare da damuwa ga jiki.

Shirye-shiryen abinci na Malysheva saitin akwatuna masu launi da yawa tare da samfuran abinci na kwanaki 28. A lokaci guda, kowane tasa daga cikakken saitin an rufe shi a cikin kwandon filastik kuma yana da umarnin don amfani.

Abincin Malysheva na wata daya ya ƙunshi abinci hudu a kowace rana (karin kumallo, abincin rana, shayi na rana, abincin dare) daga saitin. Dangane da sarrafawa, abubuwan da ake buƙata suna buƙatar kawai a narke kafin amfani da su, a zuba su da ruwa, ƙananan kefir ko madara mai ƙananan.

Saitin samfurori a kowace rana ya ƙunshi kusan 800 kcal, yayin da aka ba da izinin cin abinci ya haɗa da: shayi maras so, kankana, orange, apple, ganye, radishes, letas, cucumbers, tumatir a cikin adadi marar iyaka.

A cikin aiwatar da asarar nauyi, ya kamata a tuna cewa, a cewar mai gabatar da talabijin, ƙimar ruwa ya fi abinci. Wannan shine dalilin da ya sa sau da yawa hanyar marubucin ta da hankali ake kira abincin Malysheva na gilashin 10, tun da adadin da ake buƙata na bugu na ruwa a kowace rana (lita 2,5) don rasa nauyi daidai yake da mugs goma tare da damar 250 g.

Akwatunan “abinci” Elena Vasilievna sun haɗa da turkey, fillet kaza, shinkafa, oatmeal, dankali, karas, albasa, kifi, qwai, madara, broccoli.

Abincin makamashi Malysheva na wata daya yana ba ku damar rasa har zuwa kilogiram 15 na nauyi.

A halin yanzu, siyan saitin abincin da aka shirya ba shi da wahala. Don yin wannan, zaɓi sashin da ya dace a cikin menu na rukunin yanar gizon suna ɗaya, sannan ku biya. A lokaci guda kuma, farashin wannan kit ɗin yakan tabbatar da saka hannun jari.

Har ila yau, a kan gidan yanar gizon likita, akwai littafin zane, wanda shine kayan aiki mai mahimmanci don shirye-shiryen daidaitattun menu na yau da kullum don rasa nauyi. Bugu da kari, kowa da kowa zai iya neman sa hannu a cikin aikin marubucin Elena Malysheva - "Drop da wuce haddi." A matsayinka na mai mulki, mutanen da suka wuce gasar cancantar a cikin wani wasan kwaikwayo na TV, a karkashin kulawar ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun.

Don haka, don ware yiwuwar samun karya, yana da kyau a sayi samfuran Malysheva a kan gidan yanar gizon hukuma na likita, inda takaddun shaida na ingancin samfurin ke haɗe da kayan.

Abinci mara gishiri

Babban ka'ida don asarar nauyi mai tasiri shine daidaitaccen hali ga gishiri, tun da yake shi ne ke taimakawa wajen riƙe ruwa a cikin jiki, wanda ke haifar da saurin nauyi.

A halin yanzu, Elena Malysheva ya haɓaka abinci marar gishiri don asarar nauyi. Yana cire wannan foda a cikin tsaftataccen tsari daga abincin yau da kullun, da kuma samfuran da ake samarwa ta hanyar pickling (tumatir gishiri, cucumbers, herring) da cuku, tsiran alade, abincin gwangwani, wanda ya ƙunshi sodium chloride da yawa. Maimakon wani abu mai farin crystalline, mai gabatarwa na TV ya ba da shawarar yin amfani da soya sauce, ganye. Yana da matukar wuya cewa ana ba da izinin yin salting na shirye-shiryen da aka yi, yayin da aka hana su gishiri yayin aikin dafa abinci.

Misalin menu na abinci:

• karin kumallo - yogurt na halitta maras nauyi - 1 kofin, oatmeal mara gishiri - 200 g;
• abincin rana - kifi ko kaji fillet - 150 g, kwai Boiled - 1 pc;
• abincin dare - salatin kayan lambu - 200 g, kefir mara kitse - gilashin 1;
• abun ciye-ciye - apple, grapefruit, tangerines, ba fiye da 1 yanki a lokaci guda.

Don kiyaye sakamakon da aka samu, wannan abincin na Malysheva dole ne a cika shi daidai.

A cikin hanyar fita daga hanyar da ba ta da gishiri, mai gabatar da gidan talabijin ya ba da shawarar gabatar da abincin da aka haramta a cikin abincin a hankali, yayin da yana da mahimmanci kada ya wuce adadin adadin adadin kuzari da ake cinye kowace rana. Kuna iya lissafin wannan alamar ta amfani da kalkuleta na kan layi da aka gabatar akan hanyar sadarwa.

Rage cin abinci Malysheva tare da ciwon sukari

Yawancin mutanen da ke fama da ciwon sukari suna da kiba. Ganin cewa wannan cuta ta ƙunshi ci gaba da bin abinci na musamman, yana iya zama da wahala sosai don rasa ƙarin fam da kanku.

Ɗaya daga cikin shirye-shiryen asarar nauyi mafi inganci don ciwon sukari shine fasaha na Dr. Malysheva. Wannan tsarin abinci mai gina jiki, godiya ga zaɓin samfuran tare da ƙarancin glycemic index, ba ku damar kawar da ƙarin fam kawai ba, har ma da rage nauyi akan pancreas, da daidaita ma'auni mafi kyau na sukari na jini.

Ma'anar abincin Malysheva shine bin ka'idoji masu sauƙi.

1. Cikakkun keɓance daga abincin yau da kullun na kayan zaki, sukari, abubuwan sha masu daɗi, samfuran madara mai ƙiba, samfuran da aka gama.
2. Don kula da ma'auni mafi kyau na sukari na jini, ana bada shawara don ƙara yawan amfani da sabbin ganye da 'ya'yan itatuwa marasa dadi. Bugu da ƙari, a cikin menu na yau da kullum don masu ciwon sukari, yana da mahimmanci a haɗa da sabobin kayan lambu salads wanda aka shirya da kansa.
3. Ya kamata a ci abinci a lokaci-lokaci. Koyaya, lokacin amfani da abinci da aka halatta, yana da mahimmanci a yi la'akari da jikewar carbohydrate. Don yin wannan, yi amfani da mai nuna alama na musamman, abin da ake kira "nau'in gurasa" (XE). Wannan ƙididdiga yana daidai da 12 g na carbohydrates.

Abincin Malysheva don nau'in ciwon sukari na 2 ya ƙunshi amfani da tebur waɗanda ke nuna ma'aunin glycemic na abinci daban-daban. Saboda samun waɗannan rahotanni a cikin kantin magani, yana yiwuwa, ta amfani da kalkuleta, don ƙididdige yawan adadin carbohydrate na gama tasa.

Tsarin samfurin

1. Sannun carbohydrates. Wannan rukunin ya haɗa da hatsi waɗanda aka yi daga hatsi. Amfani da irin waɗannan samfuran yana ba da gudummawar haɓaka matakin insulin a hankali a hankali.
2. Masu sauri carbs. Dark cakulan yana ɗaya daga cikin shahararrun samfuran irin wannan. Za a iya amfani da carbohydrates mai sauri idan kuna buƙatar karuwa mai sauri a cikin matakan insulin a cikin jini.

Abincin Malysheva don nau'in ciwon sukari na 2 yana ba ku damar cin 'ya'yan itace sabo ko karamin sandwich a matsayin "abin ciye-ciye".

Kwanaki zazzagewa bisa ga Malysheva

Ganin saurin rayuwar rayuwa, sau da yawa yana da wahala a bi tsarin abinci mai gina jiki wanda Elena Malysheva ya gabatar. Abin da ya sa kwanakin azumi na iya zama kyakkyawan zaɓi ga irin wannan shirin asarar nauyi, wanda aka tsara don tsaftace jiki daga gubobi da kuma cire ruwa mai yawa daga kyallen takarda, wanda ke taimakawa wajen rage nauyi.

A halin yanzu, don kwanakin azumi, Elena Vasilievna ya haɓaka 3 abinci daban-daban. Bari mu yi la'akari dalla-dalla game da abun da ke cikin abincin da kuma siffofin amfani da kowannensu.

Abincin ranakun azumi

1. Protein. Matsakaicin lokacin wannan fasaha shine kwanaki 5, matsakaicin shine watanni 3. Tushen irin wannan abincin shine abincin da ke dauke da adadi mai yawa na furotin. Ƙarfin da jiki ke kashewa akan sarrafa abinci mai gina jiki bai dace da adadin kilocalories da ke zuwa tare da abinci ba. A saboda wannan dalili, akwai ƙona kitsen jiki mai tsanani. Tsananin bin wannan abincin yana ba da garantin asarar nauyi na yau da kullun na kusan 600-800 g. Babban tushen furotin shine cuku gida, naman kaza, dafaffen kifi kifi, qwai, kwayoyi, wake, Peas, buckwheat.
2. Kayan lambu. Wannan abincin ya dogara ne akan cin abinci, a lokacin rana, na abinci mai yawan fiber. Wadannan sun hada da: karas, beets, kabeji, seleri. Irin wannan abincin yana ba ku damar rasa har zuwa 1 kg kowace rana. Bugu da ƙari, kwanakin azumi na kayan lambu na yau da kullum yana taimakawa wajen mayar da daidaitaccen microflora a cikin babban hanji.
3. Inabi, na iya rage yawan ci, da kuma cire ruwa mai yawa daga jiki. A lokaci guda, asarar nauyi na yau da kullun ba ta wuce 0,8 kg ba. Ranar saukewa akan innabi, saboda yiwuwar tabarbarewar hanta, an hana shi a cikin mutanen da suke ɗaukar statins akai-akai. In ba haka ba, zai iya haifar da lalacewa a cikin yanayin rasa nauyi.

Kwanakin azumi na yau da kullum yana ba ku damar rasa nauyi da daidaita tsarin tafiyar da rayuwa a cikin jiki. Saboda haka, ana nuna waɗannan abincin don amfani da kusan kowane mutum.

Ka'idoji na asali na kwanakin azumi

1. Yarda da daidaitattun tazara tsakanin abinci (2-3 hours).
2. A cikin aiwatar da maganin zafi na samfurori, an haramta shi sosai don ƙara gishiri da mai.
3. Abinci akai-akai da raguwa a cikin kashi 100-gram (har zuwa sau 9 / rana).
4. Don cimma sakamako mai ɗorewa, ana nuna wasanni na yau da kullun. A lokaci guda kuma, saboda hadaddun tasiri a jiki, ana kunna tsarin lymphatic da na jini, kuma a sakamakon haka, ƙona mai tsanani na adipose nama.
5. Banda abinci gwangwani, kayan yaji, kayan yaji, kofi, da kayan zaki da kayan burodi daga abinci.
6. Adadin ruwan da aka sha, ban da shayi da ruwan 'ya'yan itace, ya kamata ya zama akalla lita 2. a rana daya.
7. Lokacin amfani da samfuran madara mai ƙima, yana da mahimmanci don saka idanu akan abubuwan da ke cikin kitsen su, wanda bai kamata ya wuce 2% ba.

Yarda da waɗannan shawarwari za su ba ka damar rasa karin fam da wuri-wuri, da kuma inganta dukan jiki.

Ƙaddamarwa

Don haka, tsarin rage nauyin marubucin da likitan ilimin likitanci da mai kula da shirin kiwon lafiya suka kirkira ba ya buƙatar kashe kuzari mai yawa na jiki don ƙone mai, wanda ke da mahimmanci musamman don kiyaye lafiya da inganta rayuwar mutum. wanda ke rage kiba.

A cikin aiwatar da asarar nauyi mai yawa, yakamata ku daina mai, yaji, abinci mai daɗi da pickles, da sarrafa adadin adadin kuzari da ake cinyewa kowace rana (har zuwa 1200 kcal / rana).

Wanne hanya Elena Vasilyevna don ba da fifiko ya dogara da halaye na mutum na jiki, yawan adadin karin fam da lokacin da ake buƙata na asarar nauyi.

Alal misali, bayyana abincin Malysheva na kwanaki 3 zai taimaka "kawar da" 1-2 kg. Idan kana buƙatar sauke 8-10 kg, kana buƙatar amfani da fasaha mara gishiri, shinkafa, wanda aka tsara don makonni biyu. Idan kiba ya wuce 10 kg, abincin carbohydrate-protein ko gina jiki daga Elena Malysheva, wanda zai kasance daga kwanaki 10 zuwa 30, zai taimaka wajen magance matsalar.

Kyakkyawan ceto ga mutanen kasuwanci tare da babban nauyin aiki zai zama abincin da aka shirya na Malysheva a cikin kwalaye, wanda ke ba ku damar rasa nauyi a gida da kuma wurin aiki, ba tare da buƙatar lokaci mai yawa da farashin aiki don shirya abinci ba.

Ba tare da la'akari da zaɓin hanyar asarar nauyi ba, tasiri da sakamakon tsarin kai tsaye ya dogara da bin ka'idoji na asali da kuma yawan ƙoƙarin da ake amfani da su.

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