Sam Klebanov, ukutya ukunciphisa umzimba: impawu zokupheka kunye nokusebenza

Malunga neminyaka elishumi kwi kwincopho baduma eSwitzerland kuxhaswa inkqubo LCHF. Wenza yakhe edumileyo eRashiya Sam Klebanov. Ukutya uye wanceda ukuphelelwa indoda malunga-14 kg. Ngeli xesha, umvelisi ifilim ngokunganikezeli ukudla akuthandayo nokutya phantse yonke into ndifuna, kungekhona kuthintele ukuba sikhonza ubukhulu ngaphandle kokubala calories.

Sam Klebanov nokudla LCHF

Sam Klebanov wazalwa ngo-1965 eLeningrad. Waphumelela Institute Economics and manani eMoscow. Ekuqaleni '90 bhanya wafudukela eYurophu, yaye ngowe-1996 wazinza eSweden, apho wafika wavula inkampani lonikezelo yokuthengiswa bhanya kunye iiprojekthi ezahlukeneyo TV.

Ngelo xesha, uSam bengaqondanga wazuza ubunzima ukuya ku 107,5 kg. Oku kwenzeka ngexesha xa ukutya okulungileyo, wenza ugxininiso ukutya ezisezantsi-osidingayo ngamanqatha oluncinane kunye esebenzayo kwezemidlalo. Phezu kwako indlela eyiyo yobomi, ubunzima yaya ikhula. Xa ubunzima extra baqalisa ukunikela ingqalelo kubantu, Klebanov wathetha LCHF yokudla. Le nkqubo amandla icebisa esidla kancinci kangangoko wekhabohayidreyiti namanqatha ngakumbi.

Olo indlela ilahleko ubunzima ekuqaleni kwabonakala ukuba abe nobugqwetha, kodwa Sam Klebanov (kamva ukutya wamnceda alahlekelwe 14 kg), wagqiba ekubeni isebenzisa le nkqubo, nto leyo kwixesha elizayo uya kunika ziziphumo ezisemagqabini. Kamva, waba wazi kwizifundo zonyango ukuqinisekisa ukusebenza kwale ndlela umzimba.

Umongo ekutyeni

Ukubambelela kule nkqubo umbane, musa ukuba ukunyamezela indlala - utsho Sam Klebanov. Yokudla ishenxisa imihla osidingayo count, kunye nophando lwezonyango kuqhuba ukuxoxela ukuba imifuno kunye zezilwanyana amafutha nga ubunzima bomzimba izinze. Khokela iswekile eziqhelekileyo. Ukuphucula imeko nemithambo yegazi, kwakunye eluswini, unwele. Carbohydrate kusebenza zidliwe ukudla. Kufuneka ayishiye ngokuphelele iswekile. On uyadinga zokutya kufuneka akhawunti kuba malunga nama-70%, xa iprotini net - 20% ne-10% - on carbohydrate.

Inkqubo umbane kulo mkhuba iswekile, nto leyo ebangela ubunzima esiswini, ukozela kunye wobuthongo. Starch and sugar kubangela amanqatha lolwabo ukukhula, kunye namanqatha zifunxwe ngumzimba izakhamzimba ngokucothayo yaye sinika imvakalelo elide ngento engahluthisiyo. Lo mgaqo amandla nje wazama ngqondweni Sam Klebanov. Ukutya wadlulisela lula kwaye engenayo izithintelo ezininzi, kunye nabo, umzimba unokukhuthaza amaziko alungiselela ngokukhawuleza. Loo nenqatha, kodwa zendalo kuphela, kunokuba carbohydrate kukunika amandla, ukunceda ukuvelisa insulin ngaphantsi.

iimveliso abagunyazisiweyo

Yintoni na ukuba udle ukudla okunjalo ukunciphisa umzimba? Sam Klebanov icebisa kokutya alandelayo kwinkqubo lokutya:

• nesoseji iimveliso-Frankfurter, kuquka Bacon, Bacon, Bacon, kunye nabanye;
• ezinamafutha;
• cream ezimuncu ne eqhelekileyo okunamafutha aphezulu;
• cottage sisi ibhotolo;
• cheese nzima;
• cream;
• mayonnaise uyadinga sauce, iswekile;
• imifuno: zucchini, seqanda, ikhaphetshu, iitumato, kwaneekomkomere, avokhado, iimbotyi, kunye imifuno;
• ngeoli yemifuno.

Ngaphandle kwento yokuba isixa lokutya banyanzelise izithintelo, uSam Klebanov icebisa esidla ngokulinganisela, akukho frills.

kwemithetho yokudla

Ukudla okunamafutha Sam Klebanov icebisa lunciphisa ukusetyenziswa namaqunube, iziqhamo kunye namandongomani. Ibe ncinci ukuba akuvumelekanga ukutya iimveliso zobisi. Izithintelo ziye zamiselwa etywaleni.

Foods ekufuneka ngaphandle zezi:

• iitapile, beet, theniphu, iminqathe kunye nezinye izityalo impande carbohydrate ngaphezulu;
• iziselo ezibandayo - nezihlwahlwazayo non-nezihlwahlwazayo;
• zonke iimveliso umgubo;
• cereals;
• pasta;
• ukudla ezisezantsi kukutyeba;
• Iimveliso zobisi uyiguqula equlethe iswekile kunye iziqhamo kongezwe kwezithako.

Kuba imingcele enjalo umzimba ngokukhawuleza ithi asetyenziswa kutya kwakhona ngokulula elahla esalelweyo.

Ukudla Sam Klebanov: Imenyu

Ixesha lokudla ketogenic inokuba inyanga okanye ngaphezulu. Ukuze ukuphelisa kilograms ezimbalwa kwanele ukuba ukuthobela iintsuku 7-10.

Apha ngezantsi menu yeentsuku ezintathu.

Ngosuku lokuqala. Amaqanda sakusasa amaqanda amathathu kunye isaladi eyenziwe yemixoxozi, iitumato, iipepile kunye mozzarella. Ukongeza, kusasa lixhomekeke sisi kongezwe cream ezityebileyo ezimuncu nekofu kunye cream. Ukuze bafumane isidlo sasemini, itshizi, amandongomane, iti okanye ikofu kongezwe cream enzima. Dinner ibandakanya inyama uyose, itshizi kunye iglasi yewayini owomileyo.

Ngosuku lwesibini. amaqanda Morning ka-3 kunye kongezwe amaqanda Bacon kunye neetamati, isaladi, itshizi eyenziwe suluguni, celeriac kunye imifuno, itshizi kunye okunamafutha cream okanye cream ezimuncu, ikofu ne cream. Sasemini - isuphu eyenziwe zeavokhado kunye zucchini, netshizi. Evening chicken Kucetyiswa kwesibindi, okuphekiweyo kongezwe cream sauce, lettuce, iseleri, tomato, itswele kunye neenqoba. Ngomhla wesithathu - leti cream.

Ngosuku lwesithathu. Kuba cheesecakes isidlo sakusasa kunye psyllium, aba ubumuncu% amanqatha cream 30 nekofu kunye cream. Lunch ibandakanya yenkuku eqhotsiweyo kunye isosi kutyetyiswa kunye cauliflower, yaphekwa ibhotolo. Ukongeza ukutya isaladi zemifuno onyaka. Ngokuhlwa, sebenzisa isonka esenziwe isonka ezisezantsi carb kunye netshizi oluthambileyo, kunye iqebengwana itshizi kunye iitumato ezomileyo kunye neti nobisi.

Ngexesha kugada amaqashiso asele amanzi acocekileyo. Snacking avumela iziqhamo okunencasa eyomisiweyo okanye amaqunube.

Sam Klebanov Ukudla Recipes

Itye idala isithuba ukuba yobuciko okupheka, likuvumela ukuba ukuyila udale into entsha ekhitshini. Ukutya kufuneka kube elisezantsi-carbohydrate kunye namanqatha. Izidlo alandelayo aya kunceda iyantluko menu.

Zucchini zosiwe parmesan. Ukulungiselela izitya kufuneka squash ezintathu kwakunye neetamati amathathu, omnye icephe yomgubo amangile, amacephe ezintathu ya itshizi Parmesan, amafutha omnquma, nobulawu ukunambitha. Zucchini kunqunyulwa lengthwise beentanda. Emazantsi ukungunda sokubhaka zithanjiswe ioli omnquma sibekwe ngomaleko zinqunqwe iitumato nezangqa phezu umaleko lamanqanaba zucchini. On top of esityeni wafefa kunye namafutha omnquma, afefe umgubo amangile, ke sisi. Esityeni iye sombhako malunga 30 imizuzu xa amaqondo obushushu 180 ° C.

Chicken uqengqa kunye amantongomane parmesan. Uthathela iinxalenye ezintathu 60 g samasi, 400 g chicken amabele, 20 g amangile umgubo, peanut urbecha 40 g, malunga ezine amacephe namafutha omnquma, spice incasa. Ukulungiselela lo sisi esityeni tofo atyabukile phezu grater kunye nut emhlabeni. Umtya avuthuze ngehamile. Bathe bakuva ndawonye Anut, urbech kunye netshizi. Bona wafaka ibele inkuku, nto leyo ke, isongiwe rolls. Ezityikitywe yomgubo womamangile. Qhotsa eyenziwe ngepani macala omabini de okuphekiweyo.

imiphumela emibi

Ukudla Sam Klebanov (reviews bathi inkqubo umbane onika imvakalelo kuhluthe kwaye inceda uyeke umkhuba ukutya okunesitatshi kunye neelekese) xa zisetyenziswa ngokungachanekanga kunokubangela kubagulisa. Ngemihla yakudala ngamanye amaxesha isicaphucaphu, intloko ebuhlungu kunye nesiyezi. Emva hlengiso yento ephilayo kwi menu entsha, iziphumo ebezingalindelekanga shwaka.

Akukho mfuneko ukubhenela kwizidlo zabantu abatsha kwakunye kukunqongophala iiprothini kunye nezondlo ebangela ukuqhwalela kuphuhliso kunye nokukhula. Ukuba ukudla okunesondlo ngokupheleleyo, oko kungabangela izenzakalo ezifana:

• amatye sakhiwo kidney;
• ukwanda yegazi;
• ephula iphecana zesisu;
• pancreatitis;
• kwamathambo;
• ketoacidosis;
• emzimbeni, ukuze carbohydrate ukukhuthaza kukhuthaza amanzi agqithisileyo emzimbeni;
• beriberi;
• remineralization kwethambo;
• ekungaphumelelini sexesheni.

Ukuba ngexesha yokudla akazange abe iingxaki zempilo, kufuneka ukuphulaphula ngenyameko umzimba wakho aze adibane nutritionist malunga nengqiqo ukudla.

ukusebenza

Inkqubo unikezelo lwamandla esekelwe amafutha, unika iziphumo ezisemagqabini. Ikhangelwe phezulu phezu ngokwayo, Sam Klebanov. Diet ukunciphisa umzimba kakhulu elungileyo, nto ingqinwa ncomo ezininzi. It ikuvumela ukuba ulahlekelwe kwamandla ngenyanga ukususela kg-4 ukuya ku-12. A iziphumo ezibalulekileyo ezininzi kunokufikelelwa ngokusebenzisana umthambo.

reviews elwe

Le nkqubo umbane yabangela iingxabano zinokuphikiswa. Ngokuphindaphindiweyo kwabonakala ukusebenza kwalo nomxhasi inebhongo indlela LCHF - Sam Klebanov. Diet ukunciphisa umzimba (reviews bathi inkqubo ukutya yenza kube lula ukuba ukunciphisa umzimba, ngokuba amafutha zinika imvakalelo kuhluthe ixesha elide) ibetha ngokupheleleyo ukunxanela iilekese nokutya okunesitatshi. Abantu bathi hlupheka akukho ukutya owalelweyo ngokulula. Angabikho ukuyisebenzisa nasemva kokuba emkile yokudla. Umntu kule nkqubo umbane ehla 4 kg, yaye umntu - 23 kg.

Kuba abathile, ukutya sele indlela yobomi. Abantu bakholelwa kule ndlela, qinisekisa ukuba kuyanceda ukuba singalahlekani wayedla ukuba kwakunzima ufuduke kwezinye iindlela umzimba.

Kodwa ayisoloko ukunika iziphumo ezilungileyo ukudla ekhuthaza Sam Klebanov. Diet ukunciphisa umzimba (reviews isiqinisekiso) lubandakanya ukusetyenziswa oluninzi nenqatha, eye yabangela amanye ukwanda cholesterol kwaye kungabangela iingxaki kunye nezintso kunye phecana zesisu. Kukho abantu abaye kunye indlela enjalo nokuncipha kuvela angawokubhuda.

Ngokubanzi, abantu bonelisekile neziphumo ekutyeni, ingakumbi amadoda. Bathi ukuba inika isiphumo ezinzileyo abafane ibanga iziphumo ebezingalindelekanga.