Dokta Kovalkov wani dan kasar Rasha ne mai gina jiki, mai tasowa na rage cin abinci don asarar nauyi. A cikin littafinsa "The Technic of Doctor Kovalkov: Victory over Weight," ya bayyana dalla-dalla yadda zazzabin abincin gajiyar nauyi ya zama abincin cin abinci mai cike da sauri don rayuwa. Tare da taimakon abinci menu Kovalkova girma na bakin ciki da kuma a kan kansa, da kuma a cikin dakunan shan magani. Tsarin tsarin gajeren lokaci da sauri na sakamakon ba shi bambance-bambance, amma yana ba ka damar kawar da halaye masu cin nama.
Dokokin rage cin abinci Kovalkova
A rage cin abinci menu na Alexei Kovalkov ne zuwa kashi matakai. Fara hasara nauyi ya kamata ya kasance daga mataki na shiri.
Tsarin shiri
Sashen farko na abinci shine ainihin nufin kawar da abincin , yin amfani da shi a kananan ƙananan abinci . Saboda wannan, da farko, menu na shiri na shirye-shiryen cin abinci na Dr. Kovalkov ya kauce wa gaban carbohydrates tare da haɗin glycemic mai girma.
Mun ware:
- gari kayayyakin (sai dai baki da otrubnogo gurasa);
- kayan lambu mai tsaka-tsire a cikin burodi - beets, dankali, masara, karas;
- sugar, zuma, sweeteners, dried 'ya'yan itace,' ya'yan itace mai dadi;
- kowane Sweets, ciki har da, "abincin abincin" marshmallows da duhu cakulan;
- sarrafa hatsi - farar shinkafa, flakes, semolina;
- barasa.
Da karfi da ku ke haɗe zuwa samfurorin da aka samo, ƙimar da kuke buƙatar zama a mataki na shiri - daga makonni biyu zuwa hudu.
Mataki na biyu
Yana da muhimmanci a wanke jiki na samfurori na lalacewa, kunna metabolism, ku saba wa kanku kaɗan. Tsawon lokaci na biyu shine har zuwa makonni biyu. An tsara menu na mataki na biyu na cin abinci na Kovalkov domin mako daya:
- karin kumallo - gilashin yogurt da bran da kwayoyi;
- na biyu karin kumallo - 1 apple;
- abincin abincin dare - ½ jimre;
- na biyu abincin dare - 1 apple;
- abincin abincin rana - ½ bututun;
- abincin abincin dare - salatin kayan lambu tare da kayan shafa daga man zaitun da lemun tsami;
- da dare - gilashin madara.
Kafin karin kumallo dole ka je tafiya a cikin sauri.
Mataki na Uku
Mataki na uku ya kasance daga watanni 1 zuwa 7, mafi yawan mai mai fatalwa yana faruwa a nan.
Tsarin gwargwadon abincin na Kovalkov shine kamar haka:
- kiyaye duk samfurori daga mataki na baya;
- ƙara abincin kifi, kifi, kaza, turkey, cuku cuku, duk wani kayan lambu mai tsirrai;
- Hanyar shiri: tafasa dafa a kan tururi.
Mataki na hudu
Yana da wannan mataki cewa shi ne karshe na Kovalkov rage cin abinci. Ana tsammanin cewa menu na gaba zai zama babban abincin rayuwar ku:
- samfurori daga matakai na baya an kiyaye su;
- mun kara hatsi;
- kowane kwana 2 za ka iya iya samun ɗan burodi kaɗan da gasa dankali;
- kawai yarda da zaƙi shi ne baki cakulan;
- fats da mai - kayan lambu.