Tatiana Malakhova nedzidzo haisi wezvokudya, asi anjiniya, uye nenzira iyi, akambodyiwa naamai vane hanya pampushka, akatanga nekuti pakuti makore 11 akamira kuisa shuga muti. Nhasi nyika yakatoverenga mabhuku akawanda ezvo nguva dzose ichirasikirwa nevakadzi. Uye nzira yekurasikirwa Tatyana Malakhova, sezvo yakange iri mumakore gumi nemana, yakabva pamitemo yepakutanga - kwete kudya zvinotapira, mafuta, zvakashata, nezvimwewo.
Power Mode
Nzira yekurasikirwa Tatiana Malakhova inoti:
- pasina zvokudya mushure mematanhatu, uye mumatambudziko, maawa mana asati avata;
- anofanira kurwisa kwemaawa gumi nemana pakati pekudya kwekudya nemangwanani;
- pasina zvokudya, uye isu tinoparadzanisa zvokudya zvose kuva 3 kusvika ku 4 kudya kukuru.
Tatiana Malakhova anotaura kuti kukosha kwakakwana kurasikirwa apo iwe unonakidzwa kudya, uye panguva imwechete, idya izvo uremu hwako husingaendi pachiyero. Mune mamwe mazwi, iwe unofanirwa kugovera zvokudya zvako zvekudya kubva pane zvaunofarira kudya, kana kutanga kutoda kudya kwekudya. Kunyangwe zvakadaro, mushure mokunge musimanikidza kudya miriwo yemashizha kunze kwemazambatata, munguva pfupi iwe ucharega kugadzira mbatata yakakangwa uye uchitanga nemoyo unotarisira kufunga uye kutarisira mberi yemuriwo wehudhi.
Uyewo kupererwa kwemaitiro eTatiana Malakhova kunoreva kudya kwechinguva chakashata uye pasina kudya kusina kuwanikwa: kudya mangwanani, masikati, uye kudya kwemanheru zvinomira.
Caloric kukosha
Tatiana haisi mumiririro wepasi-calorie, uye kazhinji, haadi shoko rekudya. Anofunga kuti mararicic yezvokudya zvedu haafaniri kunge yakaderera pane simba redu. Saka, iwe unofanirwa kuverenga yako yekutanga metabolism uye sarudza caloriic zvinyorwa maererano nemararamiro aunotungamirira.
Panguva yekudya
Maererano netsika yekurasika Tatyana Malakhova, kudya kwose kunofanira kupiwa kwemaminitsi makumi maviri ekufungisisa. Panguva ino, munhu haafaniri kufunga nezvekunze, kana kutaurirana kukurukurirana kunopisa, rega kutarira
Uyewo, Tatiana Malakhova anonyatsokurudzira kunyatsoongorora chekudya: izvi zvichaita kuti kugadzirisa zvirongwa, uye zvichatibatsira kuti tinzwe kutanga kwekuita satiety.
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Zvokudya zvinofanira kunyatsobatanidzwa uye kubikwa. Mhando yakagamuchirwa yezvokudya inoshandiswa ndiyo inofananidzwa. Kana tichitaura pamusoro pezvibereko nemiriwo - zvose zvakajeka: saladi, asi nyama nehove zvinofanira kushandiswa zvakanaka. Muchiitiko ichi tichabatsira motokari, kana kuve nyore kuvira.
Kana kuenzaniswa, iwe unotoziva kuti mbatatisi, pasta uye chingwa chakachena haisi ivo vakanakisisa shamwari dzeprotini michina. Zvinonyanya kukosha kuti uzvidye nemiriwo, uye urege ma carbohydrates zvekudya chamangwanani, nokuti gluidhydrate metabolism inoshanda zvikuru mangwanani.