Aleksey Kovalkov nutritionist. Hanya da kuma sake dubawa game da shi

Kovalkov Aleksey Vladimirovich - nutritionist, marubucin wata dabara ga nauyi asara. Da abokan ciniki hada yawa sanannun mutane ( 'yan wasan kwaikwayo, TV taurari da kuma pop taurari). So su san game da hanya ta ci gaba ta shi? Mun shirya samar da duk dole bayani.

manhaja vitae

Aleksey Kovalkov aka haife Afrilu 19, 1962 a Rasha babban birnin kasar. Ya girma da karfi da lafiya yaron, ya halarci daban-daban sha'awa, kungiyoyin. Iyaye da wata shakka cewa dansu zai yi wani haske nan gaba.

A shekarar 1991 ya kammala karatunsa Alexey MOLGMI su. Pirogov, inda ya yi karatu a likita baiwa. Domin shekaru da dama ya yi aiki a cikin sana'a. A 2006, mu gwarzo nasarar retrained. akwai wani rubutu "nutritionist Kovalkov AV" Sa'an nan a ofishinsa.

A cikin matasa, babu matsala tare da nauyi da yake da shi ba. Duk da haka, a} uruciyarsa da gwarzo wannan labarin tsiwirwirinsu mai yawa karin kilo. Wata kila wannan shi ne saboda a sedentary salon da kuma high kalori. Ba da da ewa Aleksey Kovalkov (dietitian) zai taimaka ba fãce kansu, amma kuma ga dubban abokan ciniki jũya zuwa gare shi.

aiki

Abin da yake haka shahara Kovalkov? A nutritionist ya ɓullo da wata dabara da sa ya rabu da mu wuce haddi nauyi a cikin wani m hanya. An tushen ba kawai a kan ka'idojin ilimi, amma kuma a kan nasu kwarewa. Kovalkov - a nutritionist, wanda gudanar da rasa nauyi zuwa 80 kg ga 7 months. 'Yan kwararru iya fariya irin wannan sakamakon.

A 2010, wani nutritionist Kovalkov bude nasa asibitin nauyi iko. A liyafar da gwani da kuma mataimakansa fara rikodi Muscovites da kuma mazauna wasu Rasha yankuna. Tun da bude daga cikin asibitin ya kasance kusan shekaru 5. A wannan lokaci, likita ya taimaka rabu da mu da wuce haddi da nauyin fiye da 3,000 marasa lafiya. Mutanen da suka gudanar ya rasa nauyi da hanyar da ta da'awar cewa Kovalkov - nutritionist daga Allah.

A lokacin daga 2010 zuwa 2014. Alexey gudanar ya shiga a dama rare TV shirye-shirye, ciki har da "Test sayan", "Ku ɗanɗani of Life", "Quality Mark" da sauransu. Tare da TV fuska da ya yi kokarin iyar da Rasha mutane cewa rabu da mu da karin kilo ne ba kawai zai yiwu, amma dole. Amma wannan ya kamata a yi a hankali da kuma competently. Babu wanda yunwa da m darussan da tambaya.

Jigon da rage cin abinci

Kamar yadda ya iya rasa nauyi Kovalkov (nutritionist)? Menu kamar yadda irin wannan ba ya wanzu. Babban abu - shi ne don amfani da kayayyakin kayyade for kowane mataki na nauyi asara. Wannan za a tattauna daga baya. A halin yanzu, la'akari da shawarar nutritionist Kovalkova:

1. A cikin farko kwanaki na rage cin abinci yarda iya bayyana halayya swings, da kuma gajiya. Wannan shi ne quite wata al'ada dauki. A cikin mako guda kome ya kamata a gyara.

2. Kafin amfani da hanya Kovalkova, shi wajibi ne don tsaftace hanjinsu. Daga enemas an mafi kyau watsi da su. Kamar shirya wani azumi rana a kan Hauwa'u na rage cin abinci.

3. Proper dalili da hankulansu hali ma suna da muhimmanci. Saka wata manufa don rasa nauyi zuwa ga wani takamaiman taron.

4. Lalle ne haƙĩƙa, zuwa saya multivitamin.

5. A cikin abinci da aka yarda a yi amfani da kawai furotin xin kayan lambu da kuma kitse.

6. A kullum kudi na gishiri - 6 g

7. Don kyakkyawan sakamako, kuma overall dawo da na jiki ya kamata tafiya a kan ƙafãfu a kullum (a kalla 1 hour) kuma suka tsayar da darussan (ko da a gida).

Stage №1 - horo

Ka yanke shawarar fara wani yaki da wuce haddi nauyi? To, shi ne m. A mataki na farko, da hanya azurta Kovalkova shi ne shiri. Yana yana daga 14 zuwa 20 days. Dole ka daina sugar-dauke da kayayyakin. Wadannan sun hada da 'ya'yan itace juices, ababen hawa, ice cream da sauran sweets. A kan fararen gurasa, dankali, muffins da kuma Semi-ƙãre kayayyakin ma dole manta. Hada a cikin abinci na waken soya, da 'ya'yan itatuwa da kayan lambu, legumes da hatsi, ci abinci. Sha akalla 2 lita na ruwa kowace rana (da wanda 1.5 L - da ruwa mai tsarkakẽwa). Green shayi da kuma unsweetened Berry ruwan 'ya'yan itace an yarda. Idan m yarda da rage cin abinci a wannan lokaci, za ka iya raba da 5-7 kg.

Mataki №2 - farkon (10 zuwa 14 days)

Yana lokaci girgiza up jikinka: tsarkake narkewa kamar fili, inganta metabolism da kuma zuwa accustom da ciki da kananan rabo na abinci. A wannan mataki, mun gama jiki aiki (jogging, motsa jiki a kan wani tsit keke, gymnastics da sauransu).

Yarda da wadannan kayayyakin:

• hatsin rai, bran abinci.
• garehul.
• savory burodi.
• apples (zai fi dacewa kore).
• kayan lambu.
• kiwo kayayyakin tare da m yawan kitsen.

Samfurin menu na rana:

• Mun ci karin kumallo a kan kwayoyi da kuma 200ml yogurt ta ƙara bran zuwa gare shi.
• Biyu sa'o'i daga baya, wajibi ne a ci da apple.
• Abincin rana zai kunshi wani Greek salad, seasoned da kadan man zaitun. Don yin shi, amfani da kokwamba, kararrawa barkono, tumatir da kuma soya cuku.
• A abincin rana - wani apple ko ½ na garehul.
• Domin abincin dare, mu tafasa wuya Boiled biyu qwai. Yolks cire gefe da kuma ci sunadaran.

Tsakanin abinci ka iya ci kore apple (ba fiye da 3 guda da rana). Shan ruwa (1.5 L) da kuma kore shayi (3 kofuna waɗanda).

Mataki №3 - jaraba (1 zuwa 7 months)

The jiki ya ci gaba da rabu da tara mai. Dalilin da uku mataki ne da tsarkakewa daga cikin hanji microflora dawo da kuma cimma wani m nauyi.

A rage cin abinci kara kayayyakin, irin su:

• kifi low-mai irin;
• abincin teku.
• Kaza da turkey nama (skinless).
• kiwo kayayyakin.

Za ka iya sarrafa your menu, da rarraba abinci a cikin 5 receptions. Kifi, nama da cin abincin teku ya kamata a steamed. Sai suka riƙe iyakar gina jiki.

Idan ka yi aiki da ake dangantawa da ya karu da shafi tunanin mutum aiki, ba tare da hadaddun carbohydrates ba za ka iya yi. Amma da suka kamata ba a rage cin abinci a m matakin. Sabõda zaƙi maye gurbin 'ya'yan itace dried.

A ranar sha akalla 2 lita na ruwa (ciki har da daya gilashin azumi). A cikin uku mataki da nauyi zai sannu a hankali samun koma baya, amma wannan shi ne quite al'ada.

Samfurin menu na rana:

• Mun ci karin kumallo a kan kwayoyi, 200 ml na yoghurt tare da bran.
• Ga abincin rana da muka ci raw kayan lambu, 200 grams na gida cuku (low kitse), Boiled kaza ko kifi.
• Dinner zai kunshi kayan salad, seasoned da kayan lambu mai.
• 2 hours kafin lokacin kwanta barci tafasa wuya Boiled 2 qwai. Yolks cire da kuma ci sunadaran.

A lokacin da rana, ba za ka iya yi 2-3 snacks. Ya kamata ya zama 'ya'yan itace (total girma - ba fiye da 700 g).

Mataki №4 - dauri sakamako

Don ci gaba da jiki a cikakken yanayin, shi wajibi ne don bi wa dace abinci mai gina jiki ga rayuwa. A rage cin abinci dole ne ba gida cuku, hatsi, da 'ya'yan itatuwa, nama, kaza da turkey, abincin teku da kuma kifi.

A cikin makon farko na hudu mataki na sa a cikin wani menu buckwheat, gero, dankali da kuma baki burodi. Kada ka manta su sha 2 lita na ruwa. Abinci mai gina jiki ya zama wani sulusi da murabba'i - 5-6 receptions. Kula ga bauta wa ba fiye da 150-200 grams Bayan 18:00, kada ku ci abinci high a hadaddun carbohydrates. Wadannan sun hada da kayan lambu da kuma legumes. Kula da adadin mai a cikin ganyayyaki. Da kullum kudi na '60

Reviews rasa nauyi

Mafi 'yan mata da suka samu da dabara aka bayyana a sama jayayya da cewa Kovalkov - nutritionist, bã su zama daidai. Suka gudanar da raba da dama, karin kilo, ba tare da cutar da su lafiya. Babban amfani da wani abinci da ya kira yarinyar mai bambance bambancen menu kuma wani rashin yunwa.

Korau sake dubawa game da Kovalkova dabara ma zo, amma a sosai kananan yawa. Wadanda suka rubuta su, sun koka da cewa nauyi asara ne ma jinkirin. Amma su kawai, ba su fahimta da cewa hanyar dogara ne a kan wani dace rage cin abinci, wanda ba ya samar da sauri sakamakon.