Nutritionist Kovalkov: "He aha eʻai i ka mi kino?" Papa Inoa o nā huahana me loko o kaʻai Kovalkova

Ma wale i kekahi mau makahiki o kona ha awina nutritionist Aleksey Kovalkov kōkua haneri o kanaka mi kino. He aha ka ka pā like o kona hana? He aha e pono ai e ai ai, e lilo ke kaumaha? Kēia 'oe e aʻo ma ka heluhelu ana i ka' atikala.

maʻamau vitae

Dietician Aleksey Kovalkov He Ua hanau ia ma Moscow ma April 19, 1962. I ke kula,ʻo ia ua he haumāna maikaʻi, au i loa Ua he ē. Kona wā e hiki maiʻoihana, mākou meʻe hoʻoholo like me ka teenager. E kiʻi i kou lima ma luna o ka palapala o ka haumāna hoʻonaʻauao, Alexey hele aku la ia ia e komo i kekahi kulanui. Pirogov. He ana hele i ka hōʻike, a ua helu ia ma ka 'inikua nā kumu. I ka makahiki 1991ʻo ia i kumu kāki i ka palapala puka o ka puka. Ano, Kovalkov ke kapa ia ia iho i ke kauka.

I ka 2006, ua hoʻomaʻamaʻa mākou i kēia lā i ka meʻe i loko o ke kula o dietetics. e paa Classes ma ka Lapaʻau o Academy o Postgraduate Hoʻonaʻauao. Me ka piha papa, Alex loaa i ka hou hana kūikawā - "dietitian". Kovalkov kōkua kiʻi pohaku uinihepa, o ka oi kaumaha o nā haneri o kanaka a me oe ia oe iho. He ho'āʻo iho i kana hana. Ka hopena loa a pau 'upu'. No ka 7 mahina nutritionist hāʻule 80 kg.

ha awina

Pehea e hiki ia he nui mi kino nutritionist Kovalkov? He aha e ai ai, e lilo ke kaumaha? Nā pane i kēia mau nīnau i keia la, he nui loa kanaka i pili. A, aohe mea i kahaha ko oukou naau. Ma hope o nā mea a pau, obesity a me kōkua iā ia, ua pinepine kapaʻia ai ka maʻi o ke XXI kenekulia.

I ka makahiki 2010, he nutritionist Kovalkov wehe i kona iho? Aaieou ma ka 'inikua ana "MEDEP". kulanui 'ikepili helu e olelo no lakou iho. Iloko o ke ola ana o keia? Aaieou ua hiki ke lilo ke kaupaonaʻana aku ma mua o 3,000 nā mea maʻi.

Ma March 2012, Kovalkov doctorate. No ke kumu ka mea, i ka mea kākau o ka hoʻomanaʻo nona i noho pakele o ka oi kaumaha.

papa inoa o na buke

He nui nā poʻe kōkua Kovalkov nutritionist. He aha e ai ai, e lilo ke kaumaha? Ke pane i keia ninau hiki ke loaʻa i loko o ka puke i kākauʻia e ia. I ka makahiki 2010, i ke kuai ikeia pai ia paiia, no ka mea kākau ma nutritionist Kovalkov. Ka puke, ua kapaia "A ia la aku ma luna o ke kaumaha." Ua ua i ho'ākāka 'ia ma ka au mamuli o keʻano hana ulu Kovalkova. Ka mea kākau e haʻi e pili ana i na kumu o ka obesity, i ka hopena o kekahiʻai ma luna o ke kanaka kino, a me ka kūlana o physical haʻawina.

I ka 2012,ʻo iaʻikeʻia ma luna o nā shelves o ka lua o ka mooolelo puke nutritionist - "lilo Weight me ka manaʻo!". Ma wale i kekahi mau lā, ua kuai lilo mai i ka Revised edition holoʻokoʻa kanaka ka poe i makemake e ho'ēmi i ke kaumaha. He nui ka poe makemake ʻai Kovalkova. Menu no ka mahina, e hiki e kou iho. Na ka papa kuhikuhiE mea - e malama i ka hoʻomanaʻo a me koi o ka mea kākau.

EYI o nā haʻi'ōlelo

I kēia lā Alexey Kovalkova me he akamai ua mau kono i na TV E hoike mai, a me "ho'āʻo kuai", "kaianoho koholā", "ho'āʻoʻana o Life", a no laila, ma luna o. N.

Ma kaʻai eʻai, e lilo ke kaupaonaʻana, ka meʻe ua Hoomau pinepine aku la i loko o kā lākou mau polokalamu, Aired ma Kanal "Home". Recently dietician kōkua 'ana me ka mea nona ka online, Usenet a me ka poeikohoia o ka puka Media.

ka 'ana i kūpono

Low-carbʻai Kovalkova Ua Ua lilo ana i poe hanohano. Akā, ma mua oʻoukou e ho'āʻo kona laulā no oe ia oe iho, e pono e maopopo i nā 'ana i kūpono.

Ke kumu o kaʻai, ua pono i ka hoʻohana 'ana o nā huahana me ka haʻahaʻa glycemic inideka (> 50). E like me ia Kovalkova, ka mea, o ka "ino" carbohydrates (<50) hoʻonāukiuki kanaka obesity. No ia mea, ia mea pono e loa kń kā lākouʻai ana o. Like no me ka "maikai" carbohydrates, ka mea hiki ke hoʻohana 'ole kapu. Ma hope o nā mea a pau, aole lakou e ole e loohia lakou me ka hookoe.

Keʻano hana, ulu Alekseem Kovalkovym hoʻolako i kau ia 'ike a me ka lōpū hoʻokō. No ka mea kakahiaka helehelena o ka hiki hualoaʻa e hana ma ka liʻiliʻi 40 minuke i ka lā. Kēia hiki e jogging, e holo ana i ka Bike, a me ka hale hale haʻuki.

Generalʻai lula i kumu hoʻomalu i nanaia hualoaʻa, e like penei.

1. Ka'ākau noʻonoʻo e pili ana. Inā e lawe i kaʻai me ka eha,ʻaʻole ia e lilo no ka manawa lōʻihi, e noho ma luna o laila. Nolaila, hoʻomaʻa ia lakou iho i ka manao ana ia mea e pono ke hoʻoikaika 'i ke ola a me ka nohona ma maikaʻiʻana.
2. E hoʻohana i 2 nā lika o ka wai. Hua hoʻohui 2-3 kiaha o ka uliuli kī. He kupono e inu i ka aniani o ka wai no ka 5-10 minuke ma mua o ka palaoa.
3. Unuhi aku la ia i ka 'ike no. Keʻai pono e ike bran, hua, hua i ka wa pono a me ka haleʻuwī waiū huahana me ka haʻahaʻa-momona.
4. Inā me ka wikamina a me ka mea pōhaku eiiieaenu. Kēia e pakele pilikia me ka moku'āina o ke ola kino a me ka pale aku lauoho poho, a kui pua.
5. Ke kaupalenaʻana paakaiʻai ana. Akā, he mea nō ole ke hoole mai ia.
6. Fractional mana. Wahi e e uuku - 150-200, na Aia mea he pono kela 2-3 hola.
7. E ho ohana i ka ʻai momona a me ka kumuʻiʻo.
8. Helu ha awina. E hele i loko o ka hou lewa, ma ka liʻiliʻi loa 1 hola no ka lā. Ma ke kakahiaka nui, hana kino ma ka hamama pukamakani.

Pehea nuiʻai mau Kovalkova? i ho'ākāka 'ia ma nāʻanuʻu iā ia ma lalo iho nei. Kēlā me kēia no ia mai he nui ooieoeiiaeuiiai haawe ana. Ua Ua papaia e kuapoʻai kahua o ka hoʻonaʻauao, a i hoakaka ia kau o nā huahana.

Aʻo a me ka mea mua ka anu u

Kekahiʻai - stress i ke kino. E pale pilikia a me ka pono-i e pono ai, e hoomakaukau no ke kaʻina hana o ka losing kaumaha. Kona lōʻihi like 'ole - 3 pule. I loko o kēia wā, 'ae' eʻai i kaʻai i kēia:

• mohihi;
• greens;
• lau (koe carrots, uala a me beets);
• na hua me ka hohonu aaioee;
• hua (koe maiʻa).

3 pule oe maemae kou kino, a pakele o 5-6 kg. Ua pau hilinaʻi nui ma luna o ka loiloi mua kaumaha.

Ua ka manawa e hoʻomaka i ke kahua mua o kaʻai. Ua mau mai 1 a 2 mahina. No ka hapanui o dieters o ka 1st ke kahua o ka loa pilikia wā. Akā, inā e mea pono ke ola, a laila, na mea a pau e e "me clockwork."

Ma lalo o ka pāpā nō ka hope o nā huahana.

1. Canned.
2. Meaʻala.
3. Palai iʻa.
4. Momoma meaʻono.
5. Paka.
6. Hana kālua.

Nā Kopa, kiliala a me nā lāʻau ikiʻai wale (kumuʻiʻo kumu) - i keia hoʻolako Kovalkovaʻai. Menu no ka mahina, e hiki ke kau ma luna o kāuʻaiʻana a me ka makemake. Eia he laʻana o kaʻanuʻu mua o kaʻai.

• Breakfast: he kiaha o ka yogurt me ka bran, kiaha o ka uliuli kī me kōpaʻa.
• Awakea: ai elua uliuli kii onohi.
• Awakea: E hoolilo ana i Appetizers me nā komako, kaʻukama, cabbage, a he mau na oliva. Kahikoia no me ka uuku o ka nui nō hoʻi aila.
• Meaʻai māmā: E inu i ka aniani o kaʻai-hua wai, eʻai i ka lāʻau kii onohi.
• Ahaaina: hoʻolapalapa paakiki hoolapalapaia 2 hua paha, kea hiki e nawaliwali kī ole sweeteners.

Mai poina i ka inu i ka liʻiliʻi 2 nā lika i ka lā o ka wai maemae. Kēia mea He mea nui ana no ke kaupaona poho.

Ka lua o ke kahua

Iloko o keia manawa, o ka naʻau i hoʻomaʻemaʻe. E Pono e inu i ka liʻiliʻi 1.5 nā lika o ka wai maemae, a me ka ole hou aku 3 na kiaha o ka uliuli kī. Kēia kūmau hookupaaia Kovalkov nutritionist. He aha e ai ai, e lilo ke kaumaha? Ano oe a pau ike.

Laʻana 'ike no o ka lua o ke kahua o kaʻai.

• No ka aina kakahiaka, ua ai yogurt me bran hua hoʻohui i ka māhele o ka wholemeal berena.
• Awakea: inu i ka aniani o kaʻai wai.
• Awakea, e komo ka haʻahaʻa-momona e eiooaa? Waiū (200 g) a me ka ai: lauʻai me ka moa a me ka iʻa.
• Awakea meaʻai māmā: ai i ka hua, akā,ʻaʻole e oi aku 300 g.
• Ahaaina: kumuʻiʻo o elua paakiki-hoolapalapaia hua, hua 'ole nō hoʻi Appetizers,ʻaʻahuʻia me he mau kulu o ka aila nō hoʻi.

Ka lōʻihi like 'ole o ka lua o ke kahua - 30 lā. Oe pono e hoʻomākaukau no ka mea e, e ole haule like, pili like i ka hope ke kahua ke kaumaha.

Ke kolu o ke kahua

Ko makou hana - e consolidate i nā hualoaʻa loaa i ka mua kahua o ka hoʻonaʻauao elua. Ma keia kahua i loko o kaʻai nui ana ke hooloihi i ka meaʻala, palaoa, maemae raiki. A me keia a pau ma ka pono mea. Oe hiki ole hui carbohydrates a me nā bipi kūpaluʻia i loko o kekahi meaʻai. E mālama i ka kela la nui o ka momona, aole ia i oi aku '60

Ke kolu o ke kahua i ole kekahi timeframe. Ua mau i ka wā e ola ana. Inā 'oe makemake e malama i kou huahelu i loko o ka mea ana e e hoʻohana i kaawale, a mahaeʻai.

I ke kolu o ka mua, e hiki ke loaʻa:

• moa (me ka ili);
• lau (me carrots a me ka uala);
• hua;
• iʻa;
• haleʻuwī waiū huahana me ka haʻahaʻa pakeneka o ka momona.

Menu ma keia kahua ÿokoÿa iki mai ka ration o ka lua o ke kahua. Ka mea wale nō mea i kou pono, e hemo ia ka 'aina awakea. Awakea ke komo o ka neoneo ka waiū (300 g), ka iʻa mahu paha hoolapalapaia moa. Ae lau i e ole no pia. No ka ahaaina awakea, E hoomakaukau i kekahi Appetizers. No ka laʻana, kaʻukama, kamako a me ka cabbage. Ke nō hoʻi kaʻaila Ua pono me ka hoopiha. 2-3 hola mua bedtime hiki ai 2 hua 'oiaʻiʻo ma loko.

Nā hopena a me ka pono o keʻano hana

ʻai Alexey Kovalkova nānā 'ana i pono no kou kino, a gradual kaumaha me keia poho. Ua kokoke e leie aku e kń adverse 'ole ma ke kino kaumaha poho kaʻina. I kaʻaeʻana i nā koi o ka kauka A. Kovalkova hiki ke emi ke kaumaha o ka 3-4 kg mea ia i loko o ka hoomakaukau pae. Hopena o ka 2nd a me ka 3rd kūlana e hilinaʻi ma ka loiloi mua kaumaha. E like me ke ao, obese kanaka hoʻokahe i ke 10, 15 a me 20 kg. Akā, i ka papa kuhikuhiE mea - e koho i ka hopena, a malama ia no ka lōʻihi manawa.

Cautions

ʻai papahana Kovalkova kauka,ʻaʻole he panacea. Kēia 'o ia hoʻi i ka mea mea ole no ka kela mea keia mea. People e loaa ana mai ka maʻi mai, mai aa aku i kou ola. Ka mea, Pono, e kukakuka me ka poe akamai.

Koi mai Kovalkova

O kela nā kanaka i ‰ mi kino, hoomaka i kaʻai e waiho ana ma ke Monday, laila, i ka lā mua o ka malama, penei. A me ka mea hiki ke lawe i ka lōʻihi manawa.

E like me oe i ike, oia Aleksey Kovalkov i ae mai obesity. Akā,ʻo ia ua hiki ke lawelawe alaplpa i kou ikaika loa ka makemake, a lawe mai i ke kaumaha i ka maʻamau anakahi. I ka papa kuhikuhiE enemi Slim huahelu i manaʻo ai e hoʻokēʻai ai carbs. He mea oi loa aku hoi hookeai ai, a pastries. Aʻole a pau i ka ikaika, e hoole ia i ka ono, akā, pilikia a hiki i ke ola i ka ai. A mau makahiki aku nei Dr. Kovalkovʻai i loko o ka lā 1-2 Pizza, inu sodas. Akā,'ānō i loko o kānaʻai hoʻi wale nō ola ai - lau, hua, wiwi iʻa a me ka moa umauma.

Kekahi Lūkini mi kino wale nō e hele ma ka Holiday a me ka pono nānā i ke kahakai. A ma na hokele e hoʻopoina e pili ana i na rula o ke ola i keʻai a me ka olala ma "kuikui aku la". Ma hope o ka hebedoma o ia gluttony a pau i nā hualoaʻa i loaa i kaʻai, e hele ilalo i ka moni loa. Oe i ke maopopo ua pono no kou kino - kēia mea,ʻaʻole he pokole kŰia. Ua pono hoopili aku i ka wā e ola ana.

I physical ha awina E hoi e hoʻokokoke me ka akamai. No kekahi laʻana, e hele ai i ka hale haʻuki pono e lilo i kekahi mau kilograms, a noho i ka i koi 'hualoaʻa, haalele i ka hihia. A mahina hope, ke kaumaha ke hiki mai hoʻi a hiki ina ka ai keia manawa ua pau pono.

nā'ana slimming

Loa Lūkini, ho'āʻo e noonoo ai i na i kekahiʻano hana Kovalkova, koʻu mahalo i kona haku. Ke kumu pono o kaʻai ka mea, i kapa aku ai i ka nele i ka pololi a me ka dietary ka nohona. Kekahi kanaka i kaena aku ai no lākou i nā hualoaʻa. Kekahi e hoʻokele i lilo 15 kg i loko o 4 mahina, kekahi 10 kg i loko o 20 lā.

Noke hōʻike manaʻo e pili ana i ke kaʻina hana i hiki mai, akā, ka mea, uaʻuʻuku lākou. Ka mea, he poe kanaka ohumu e pili ana i ka nele o ka manao hopena a me ka lōʻihi loa o kaʻai.

ma ka hopena

E kamailio ana mea he nutritionist Kovalkov. He aha e ai ai, e lilo ke kaumaha? Ke pane i keia ninau oe i manawa iʻikeʻia. Kaawale, a mahaeʻai - i lilo i kumu o ke hoʻomanaʻo Kovalkova. Ke kumuhana Ke i nā koi o ka maikaʻi hopena ua ua hoʻohiki.