Sam Klebanov, kudya uremu: inobudisa Quick uye kunyatsoshanda

Makore anenge gumi panguva yepamusoro kukurumbira muSwitzerland iri dzinofambiswa nokuda LCHF hurongwa. Akamuteterera ukurumbire Russia Sam Klebanov. Diet rabatsira kurasikirwa munhu anenge 14 makirogiramu. Panguva iyi, firimu mugadziri haasi kurega kufarira chikafu chake uye vachidya anenge zvose ndaida, kwete vakaomerwa pachavo kushumira hukuru vasingaverengerwi macalorie.

Sam Klebanov uye kudya LCHF

Sam Klebanov akaberekwa muna 1965 muna Leningrad. Akapedza kudzidza kubva Economics uye Statistics Institute muMoscow. Mukutanga '90s filmmaker akatamira kuEurope, uye muna 1996 akagarisa kuSweden, apo akavaka Kuparadzirwa kambani kuti kutengeswa mafirimu uye siyana TV zvirongwa.

Panguva iyoyo, Sam nokusaziva akawana uremu kusvika 107,5 makirogiramu. Izvi zvakaitika panguva zviri kudya zvakanaka, vakaita kumikidzo yakaderera-mafuta zvokudya shoma mafuta uye kushingaira zvemitambo. Pasinei yakarurama mararamiro, uremu yakaramba ichikura. Kana zvimwe uremu vakatanga kuteerera vanhu, Klebanov akataura LCHF zvokudya. Izvi simba hurongwa rinokurudzira achidya zvishoma sezvinobvira kuti makabhohaidhiretsi uye mamwe mafuta.

Yakadaro kusvika uremu pakutanga airatidzika kuva zvakaipa, asi Sam Klebanov (Kudya pashure akamubatsira vanorasikirwa makirogiramu 14), akasarudza kushandisa ino, izvo ramangwana achapa shasha mugumisiro. Zvadaro, akava achiziva zvidzidzo vezvokurapa kuti asimbise kubudirira ichi uremu nzira.

Musimboti zvokudya

Vanobatisisa ichi simba wedzerai hurongwa, regai kutsungirira nzara - zvanzi Sam Klebanov. Zvokudya hakubvisi nezuva mafuta count, uye mashoko ezvokurapa kuramba nharo kuti miriwo uye mhuka mafuta vanogona dzikamisa muviri uremu. Atungamirire shuga kune dzose. Kuvandudza mamiriro kumwoyo, uyewo ganda uye bvudzi. Makabhohaidhiretsi vari kushanda zvaparadzwa zvokudya. Zvinofanira kusiya shuga zvachose. On mafuta zvokudya zvinofanira pamusana anenge 70%, pasi mambure mapuroteni - 20% uye 10% - pamusoro makabhohaidhiretsi.

Simba zvitengeswa gadziriro asununguka shuga muropa, izvo chinoita kufundumwara mudumbu, hope uye vadhakwa. Starch uye shuga chikonzero mafuta rinenge kukura, uye mafuta yokuita zvinoitwa muviri zvishoma nezvishoma uye anopa refu kunzwa mukaguta. Pfungwa iyi simba chete vakaedza kufungidzira Sam Klebanov. Diet akatamisa nyore uye haana mitemo dzakawanda, uye avo vane, muviri achaita kujaira nokukurumidza. Kuti mafuta, asi zvoga, pane kupa makabhohaidhiretsi iwe simba, kubatsira kubereka zvishoma jekiseni.

mvumo zvigadzirwa

Chii anobvumirwa kudya yakadaro kudya uremu? Sam Klebanov anokurudzira kudya zvinotevera zvokudya zvokudya mugadziriro:

• Frankfurter soseji-zvigadzirwa, kusanganisira bhekoni, bhekoni, bhekoni, uye vamwe;
• jikichira hove;
• anovava ruomba kwomuzvarirwo uye mukuru-mafuta;
• koteji chizi uye ruomba;
• zvakaoma chizi;
• ruomba;
• mayonnaise uye mafuta sauces, shuga;
• muriwo: zucchini, eggplant, makabheji, madomasi, magaka, makotapeya, bhinzi, uye miriwo;
• muriwo anonhuwirira.

Pasinei chokwadi kuti kuwanda kwezvokudya hakuiti zvehurumende, Sam Klebanov zano kudya zvine mwero, hapana frills.

Mishonga kurambidzwa

Nuna Kudya Sam Klebanov anokurudzira kurerutsa kudyiwa michero, michero uye nzungu. In zviduku zvakawanda zvinonzi vanobvumirwa kudya dheri zvigadzirwa. Kurambidzwa vari kwakaitwa doro.

Zvokudya zvinofanira kunze vari:

• mbatatisi, beets, turnips, makarotsi uye zvimwe mudzi zvirimwa pamwe makabhohaidhiretsi akawanda;
• zvinwiwa - carbonated uye nevasiri carbonated;
• zvose furawa zvinogadzirwa;
• bota;
• Pasta;
• zvokudya pamwe yakaderera-mafuta;
• Yakavira mukaka zvigadzirwa ane shuga uye muchero pamwe kuwedzera yokuvirisa.

Nokuti mitemo yakadaro muviri nokukurumidza anobvamburwa rinoshandiswa zvekudya mberi nyore anosiya dzinorambidzwa.

Diet Sam Klebanov: Menu

Nguva yose ketogenic Kudya angava mwedzi kana kupfuura. Kubvisa munhu makirogiramu mashomanana zvakakwana zvinoenderana mazuva 7-10.

Pasi yemazuva matatu Muterere.

zuva rokutanga. Mazai mangwanani mazai matatu uye Salad yaigadzirwa wemagaka, madomasi, pepper uye mozzarella. Mukuwedzera, mangwanani rinovimba chizi pamwe kuwedzera yakashapa ruomba mafuta uye kofi pamwe cream. Zvekudya, chizi, nzungu, tii kana kofi pamwe kuwedzera rinorema cream. Dinner chinosanganisira yakagochwa nyama, chizi uye girazi waini rakaoma.

zuva rechipiri. Morning mazai 3 Uyezve mazai bhekoni uye madomasi, Salad, chizi yaigadzirwa suluguni, celeriac nemiriwo, chizi ndinoiitawo mafuta ruomba kana anovava ruomba, kofi pamwe cream. Zvekudya - muto yaigadzirwa yekotapeya uye zucchini, chizi. Evening yakarumbidza huku chiropa, yakabikwa pamwe kuwedzera ruomba muto, lettuce, celery, tomato hanyanisi uye nzungu. On wechitatu - dzemauto tii.

Nezuva retatu. Mangwanani cheesecakes pamwe psyllium, izvi anovava ruomba 30% mafuta uye kofi pamwe cream. Lunch chinosanganisira Grilled chicken ane zara mafuta muto uye konifurawa, yakabikwa ruomba. Kuwedzera zvokudya Salad kuti mumwaka miriwo. Manheru, shandisa sangweji akaita nechingwa yakaderera-carb uye akapfava nechizi, pamwe munhu chizi cake madomasi akaomeswa uye mukaka tii.

Panguva kudhayeta Inwa mvura yakachena. Snacking akabvumira nyama michero yakaomeswa kana michero.

Sam Klebanov Diet Recipes

Kudhayeta pave nzvimbo kusika culinary ounyanzvi, kunoita kuti pave nokusika chinhu chitsva mukicheni. Food inofanira kuva pasi-carbohydrate uye dzakakora. Zvinotevera kudya kuchabatsira kuti Siyanisai zviripo.

Zucchini kubikwa parmesan. Kuti agadzirire ndiro vanoda nhatu Squash uye zvitatu madomasi, mumwe spoon omuarumondi hwakatsetseka, spoon matatu grated Parmesan chizi, mafuta omuorivhi nezvinonhuhwira kuti kuravidza. Zucchini akatema lengthwise vazvo. Pasi Foroma kubikira akazorwa mafuta uye akaisa pamusoro paiva wakatemerwa madomasi madenderedzwa pamusoro paiva akaturikidzana zucchini. Pamusoro dhishi namafuta kusaswa, arisase omuarumondi furawa uye ipapo chizi. The dhishi akanga chakabikwa muchoto kwemaminitsi anenge 30 panguva tembiricha kuti 180 ° C.

Chicken akakungurutsa ne nzungu uye parmesan. Vachitora migove mitatu inenge 60 g chizi, 400 g huku zamu, 20 d furawa womuarumondi, nzungu urbecha 40 g, anenge mana spoon namafuta omuorivhi, nezvinonhuwira kuravira. Kuti agadzirire mundiro chizi nenguvo dzakarukwa zvakanaka kuzorwa pamusoro grater uye nati pasi. Pakuyera achazunza pamwe nenyundo. Tinokurudzirwa pamwe walnuts, urbech uye chizi. Ivo stuffed huku zamu, iro zvino kuputirwa mabhanzi. Yakanyikwa omuarumondi furawa. Fry mugango kumativi ose kusvikira vakabika.

nemishonga

Diet Sam Klebanov (wongororo vanoti simba romugove hurongwa anopa kunzwa mukaguta uye anobatsira kuputsa tsika starchy zvokudya uye zvihwitsi) kana kushandiswa zvisiri kunogona kukonzera Migumisiro. Mumazuva okutanga dzimwe nguva kuda kurutsa, kutemwa uye dzungu. Pashure kuchinja kuti nhengo kusvika Muterere itsva, kurutivi migumisiro zvachose.

Hazvina zvakafanira kushandisa zvokudya vechidiki uyewo yokushomeka mapuroteni uye zvinovaka muviri vanokonzera lag iri kukura uye kukura. Kana zvokudya isina mikwende, zvinogona kukonzera mananara akadai:

• matombo ari itsvo nhego;
• kuwedzera ropa remafuta akawandisa;
• kutyora nemudumbu;
• pfungwa nomuviri zvemwana asati;
• osteoporosis;
• ketoacidosis;
• kupera muviri, saka sezvo makabhohaidhiretsi kusimudzira excretion mvura zvakawandisa kubva muviri;
• beriberi;
• remineralization repfupa;
• kukundikana kuenda kumwedzi.

Kuti panguva Zvokudya hazvina nezvinetso zvoutano, unofanira kunyatsoteerera muviri wako uye watarisa yezvokudya pamusoro rationality zvataidya ichi.

zvinobudirira

, The simba wedzerai mamiriro kwakavakirwa mafuta anopa nemigumisiro yakanaka. Zvinonzi zvakaongororwa pamusoro pacharo, Sam Klebanov. Diet uremu rakanyatsojeka zvakanaka, izvo kunosimbiswa wongororo zhinji. Kunoitawo kuti effortlessly kurasikirwa nokuda mwedzi kubvira 4 kusvika 12 makirogiramu. A zvikuru nemigumisiro kubudirira pachiimbwa muviri.

Reviews slimming

Izvi simba zvitengeswa hurongwa kwakakonzera nharo kukakavadzana zhinji. Ataurazve akaratidza rawo riri anozvikudza mutsigiri nzira LCHF - Sam Klebanov. Diet uremu (wongororo vanoti zvokudya hurongwa zvinoita nyore uremu, nekuti mafuta zvinopa-refu refu manzwiro mukaguta) zvachose anorova kuchiva zvihwitsi uye starchy zvokudya. Vanhu vanoti kutambura hapana zvokudya wakarambidzwa nyore. Vasisipo kuzvishandisa kunyange pashure pokubva zvokudya. Mumwe musi uyu simba wedzerai maitiro akadonha 4 makirogiramu, uye mumwe - 23 makirogiramu.

Nokuti vamwe, kudya kwava nzira youpenyu. Vanhu vaitenda muna nzira iyi, zvinoratidza kuti zvinobatsira kuti kurasikirwa avo kilos kuti zvakanga zvakaoma kubvisa vamwe uremu nzira.

Asi haugari kupa zvakanaka zvabuda kudya inosimudzira Sam Klebanov. Diet uremu (wongororo nokusimbisa) kunosanganisira kushandisa yakawanda mafuta, kuti kwakaita kuti vamwe kuwedzera remafuta akawandisa uye kukonzera matambudziko itsvo nemudumbu. Kune vanhu vane yakadaro nzira uremu kuonekwa mapundu.

Kazhinji, vanhu vari kugutsikana nemigumisiro zvokudya, kunyanya varume. Vanoti kuti inopa yakatsiga kushanda uye kashoma chinokonzera marwadzo.