ʻO ka nui o nā'aleʻa waimāmā i kā mākou mau'alala punahele, nā mea hana bakena, ka laiki, ka palaoa. Inā makemakeʻoe eʻona i ka kaumaha, a laila,ʻaʻole eʻaeʻia kēia mau mea a pau me ka hoʻokomoʻana i kāuʻai, akā i ka manawa i hoʻoneʻeʻia mai kāu papahana, a no ka lōʻihi. Akā inā no kekahi kumu ke hikiʻole iāʻoe ke hana i kēia, no laila,ʻoi aku ka maikaʻi e hoʻololi i kēia mau hua me nā meaʻinoʻole. ʻO ka palaoa kūpono he mea maikaʻi loa i ka palaoa keʻokeʻo, a hiki ke hoʻopiliʻia kahi raiki keʻokeʻo e kaʻeleʻele.
Pono iaʻu e'ōlelo aku, me nā "'aleʻaleʻaʻalima", aia nō, a pēlā e'ōlelo ai, "maikaʻi". Wahi a kaʻai Kovalkov,ʻo nā'aleʻalea he "maikaʻi" i loko o nā'emu: ka pi, nā lelo, ka pi. ʻO kēia mau huahana he mau mea kupanaha loa ia o nāʻano "kūpono" o nā huapiʻa a me nā kumu maoli,ʻo ia hoʻi, fiber, a, ma ke ala, aia i loko o ka berena, akāʻo ka'ōwili wale nō.
ʻO ka meaʻai no ka kaumaha kaumaha Kovalkov hāpai i ka meaʻai. ʻO keʻano, ponoʻoe e lawe i nā momona, nā haʻalulu a me keʻano, nā protein e kaʻawale ana kekahi i kekahi. ʻO ka meaʻai, iʻole eʻaiʻia i ka manawa hoʻokahi, e hoʻouluuluʻia -ʻano'ē aʻe. Ponoʻoe e ho'āʻo eʻai i nā mea kanu hou, e like me ke kāpena maʻamau. Kāpena ka mea kanu,ʻo ia ka mea iʻikeʻia, he waiwai nui i nā lālā maoli, he mea maikaʻi loa ia, a heʻano maikaʻi loa ia. A hiki ke palekana me ia me kekahi mau proteins. Pono e hoʻemiʻia ka momona a me kā lākouʻaiʻana, e aho ka hoʻomakaʻana e kuke no kahi kāne, a hoʻopoina paha e pili ana i ka'ūla.
Inā hahaiʻoe i kēia mau māmā maʻalahi, e loli kokeʻoe i ke kaumaha, a ma kēiaʻano e ho'ēmiʻia ka ukana i ke kino, e like me ka pancreas. Hiki iāʻoe ke kūʻai i kahi pānaʻi lehulehu e hiki ai iāʻoe ke kuke i nā meaʻono maikaʻi aʻaʻole hoʻohana i kaʻaila. Hoʻopau ka lehulehu i nā huahana a pau i loko o kona wai pono'ī, e ulu ana i kahi meaʻai maʻamau iʻoi aku ka nani. Mai poina e hoʻomaluʻia kekahiʻai no ka manawa lōʻihi a ma ke akahele, a ua pāpāʻia kaʻaiʻana i nā meaʻai ma nā'āpana nui i nā meaʻai.
ʻAʻole hiki ke hōʻinoʻia nā kīʻaha me kēiaʻai, a he mea pono loa no ka loaʻaʻana o ka meaʻai, akā me nā hua e hoʻomaikaʻi ai i ka maʻi o ka'ōpū me ka hoʻomāʻona i ka manaʻo o ka pōloli. A i loko o ia mau mea,ʻaʻohe mea i loaʻa i ka caloric.
Ponoʻoe e ho'āʻo e inu i ka waiʻoi aʻe,ʻoi aʻe ma mua o ka wai maemae, akāʻoi aku ka maikaʻi o ka waiʻona no ka manawa e poina ai. Uaʻikeʻiaʻo ka waiʻona ka mea e hana ai i nā hopena o nāʻaoʻao likeʻole, akā,ʻo ia nō hoʻi ka hopena maikaʻi i ka hana o ka pancreas. E kali no nā lāʻehiku, e pāʻani iāʻoe iho i ka pia, kahi e nui ai nā calories, aeʻikeʻoe i ke emiʻana o kāu kaumaha. Akā inā heʻahaʻaina kou, a no ka hāʻawiʻoleʻana i ka waiʻona paʻakikī,ʻoi aku ka maikaʻi o ke kohoʻana i nā wainaʻaina māmā. I ka hoʻoheheʻeʻia o ka momona, e like me kā lākou e'ōlelo nei, i mua o nā maka, a uaʻoi aku ka maikaʻi o nā toxine, ponoʻoe e inu i ka nui, a hiki i ka 3 liters, maikaʻi, wai hou. A i kekahi hihia, maiʻae i kou manaʻo i ka pōloli. Inā he - inu i kīʻaha wai aʻai i ka meaʻai.
No nā hana maʻamau, pono lākou, a he meaʻole inā pahaʻoe ma kaʻai aʻaʻoleʻole. Aʻaʻole ponoʻoe e hoʻolālā iāʻoe iho ma ka heleʻana i loko o ka paka i ka ua a me ke anu! A no ke aha e kūʻaiʻole ai i kahi kāleka maʻamau maʻamau aʻaʻole hoʻi e holo ka hale i mua o ka TV? ʻAʻoleʻoe i kākoʻo wale i kou kino i keʻano maikaʻi, akā, e hoʻomau i nā mumua i ke kani, a hiki iāʻoe ke hoʻokuʻu i nā calorie nui.
ʻO Diet Kovalkov: ke kahua "Preparatory".
ʻO kēia wā,ʻo ia, kokoke,ʻekolu pule 3, a ma ka hopena o nā lā he hope loa,ʻaʻoleʻoe eʻike i nā kilokanika 5 o ke kaumaha. I ka manawa like, ponoʻoe e kāpae i kekahiʻano huahana mai ka papa inoa.
- ʻO nā meaʻono a pau: soda, nāʻaila me ke kō'akeʻa, kaʻulu cream, ka meli, ka baleka a me nā lauoho.
- ʻO kēlā mau huahana i hanaʻia e kaʻoihanaʻoihana, e like me ka laiki i hoʻomapalaʻia.
- ʻOhi.
- ʻO ka'ōpī.
- Hale waiʻona.
Pono e hoʻololi i nā mea i lalo:
- ʻAleʻale nā hua o ka pahu.
- ʻOi.
- Lentils.
- Nā hua, nā mea kanu.
- ʻO wai hou, kahi e pono aiʻoe e inu i nā aniani.
ʻO Diet Kovalkov: ka paepae "Mua".
ʻO ka papahana no kēia kaʻina hana he mea like me kēia:
- ʻO ka kakahiaka kakahiaka. I ke kakahiaka e hiki iāʻoe keʻai i ka yogurt momona, ka 200 o nā bala, nā lālā, a me nā nuts (ʻaʻoleʻoi aku ma mua o ka lima lima).
- ʻO ka kakahiaka kakahiakaʻelua. Ma hope oʻelua mau hola ma hope o kaʻaina kakahiaka,ʻai kākou i ka'ōlaʻa.
- ʻO kaʻaina awakea. I kaʻauinalā, hoʻomākaukau mākou i ka sālamu kūkoma me nā'ōmato, ka pepaʻeli, ka'ati, ka soya a me nā olive. E hoʻopiha i kēia huamata ma hope o kaʻailaʻaila.
- Eʻai. I ke ahiahi eʻai ana mākou i kekahi mau protein mai nā hua'ūpī.
No ka lā a pau, ponoʻoe e inu i ke aniani o 3 mau ('ōmaʻomaʻo) aʻai i kekahi mau'ōlaʻa ('ōmaʻomaʻo).
ʻO Diet Kovalkov: ka pae o ka "Second".
ʻO kēia kaomi e hoʻopau i ka'ōpū a me ka hoihoiʻana i ka microflora. Ma ka'ōpū o ka'ōpū i kēlā me kēia lā ponoʻoe e inu i ka wai, e hoʻoulu ai i ka hanaʻana i nāʻano hormones e kōkua ana i ka lukuʻiaʻana o ka momona momona.
Ma kaʻaiʻana i kēia manawa, penei:
- Nā hua laʻauʻai (mea momona).
- Nā hua. ʻO nā meaʻai.
- ʻOhi. ʻO ka manu.
Ma ka "ka lua" o ka pae, pono ka menu e like me kēia:
- Loaʻa mākou i ke kakahiaka me ka yogurt momona liʻiliʻi i loko o ka nui oʻelua haneri karamu, nā bala a me nā nati.
- Loaʻa mākou i kaʻaina awakea me nā huaʻai hou, ka moa, ka iʻa, a me ka lihi puaʻa momona.
- ʻO ka pāʻina me kahi huamona o nā huaʻai, i hoʻonaniʻia me ka waiū. Ma mua o ko mākou moeʻana,ʻai mākou iʻelua hua manu i hoʻolapalapaʻia.
I loko o ka lā, eʻai mākou i 700 mau hua.
ʻO Diet Kovalkov: ka papa "ʻo ke kolu".
Ma ke kaʻina "ʻekolu", ke hoʻohanaʻia ka meaʻai i ka hoʻoikaikaʻana i ka hopena, hiki ke hoʻokōʻia,ʻaʻole wale nō e pale i nā kānāwai o ka meaʻai ponoʻole. Mai kā mākou papahana mākou e hoʻokaʻawale ana i ke kō, ka palaoa, kaʻuala, ke kīlaʻi i ka raiki. He pāpāʻia ka hoʻohanaʻana i nāʻano likeʻole o nā'ōpolāʻau ma hope o 6 pm a hui pū me nā momona.
ʻO ka nui o nā momona iʻaiʻiaʻaʻole pono eʻoi aku ma mua o 60 g.
I ka pauʻana o ka lua o kaʻaiʻo Kovalkov, eʻikeʻoe ua loaʻa iāʻoe ke kaumaha i makemakeʻia. E hoʻoikaika ka hopena o ka "ʻoiaʻiʻo" i ka hopena, aʻaʻoleʻoe e hopohopo no ka hoʻiʻana o nā puka i haʻalele i ko lākou wahi.
Ponoʻo Alexei Kovalkov e mālama iā ia no ka manawa lōʻihi, me ka liloʻole o ka manaʻo manaʻo maikaʻi no ka hopena maikaʻi loa.