Sam Klebanov, kudya kuwonda: zimaonetsa maphikidwe ndi dzuwa

Pafupifupi zaka khumi pa nsonga ya kutchuka ku Switzerland ndi zoyendetsedwa ndi dongosolo LCHF. Iye anamupanga iye wotchuka mu Russia Sam Klebanov. Zakudya wathandiza kutaya munthu pafupifupi 14 kg. Nthawi imeneyi, sewerolo filimu sakupereka chakudya amalikonda ndi kudya pafupifupi chilichonse ndimafuna, osati Kuchepetsa okha kutumikira zamitundu popanda kuwerenga zopatsa mphamvu.

Sam Klebanov ndi zakudya LCHF

Sam Klebanov anabadwa mu 1965 mu Leningrad. Iye maphunziro Economics and Kafukufuku Institute ku Moscow. Kumayambiriro '90s filmmaker anasamukira ku Ulaya ndipo mu 1996 iye anakakhala Sweden, kumene anayambitsa kampani yogawa zogulitsa m'mafilimu ndi zitukuko zosiyanasiyana TV.

Pa nthawi, Sam mosadziwa wabweza kulemera kwa makilogalamu 107,5. Izi zinachitika pa nthawi imene kudya bwino, anachita yomwenso zakudya otsika-kalori ndi mafuta kochepa ndipo yogwira masewera. Ngakhale yolondola ya moyo, kulemera anapitiriza kukula. Pamene thupi owonjezera anayamba tcheru ndi anthu, Klebanov analankhula LCHF zakudya. dongosolo mphamvu amalimbikitsa kudya zochepa ngati n'kotheka chakudya ndi zambiri mafuta.

njira zimenezi kuti kuwonda poyamba zinkaoneka kuti ndachimwa koma Sam Klebanov (chakudya kenako zinamuthandiza kutaya makilogalamu 14) anaganiza amachita dongosolo, amene m'tsogolo kupereka zotsatira zabwino. Pambuyo pake anazindikira maphunziro zachipatala kuti awonetsepo mphamvu ya njira imeneyi kuwonda.

Mfundo yaikulu ya chakudya

Kutsatira dongosolo magetsi, alibe kupirira njala - choncho anati Sam Klebanov. The zakudya kumatha tsiku calorie chizengerezo; ndipo yakuthandizani kupitiriza amati masamba ndi nyama mafuta zingatithandize kukhazika thupi. Azitsogolera mu shuga mwakale. Kusintha dongosolo mtima, komanso khungu ndi tsitsi. Chakudya ndi pafupifupi amadya chakudya chimenechi. Iwo ayenera kwathunthu kusiya shuga. Pa mafuta zakudya ayenera mlandu 70%, pa mapuloteni ukonde - 20% ndipo 10% - pa chakudya.

Dongosolo magetsi lopanda shuga mwauchidakwa, zomwe zimabweretsa kulemera m'mimba, kugona ndi stupor. Wowuma ndi shuga chifukwa mafuta minofu kukula, ndi mafuta chosakanikirana ndi thupi pang'onopang'ono ndipo amapereka wautali kumverera kwa satiety. mfundo ya Mphamvu anayesera kulingalira Sam Klebanov. Zakudya anasamutsa mosavuta ndipo alibe zoletsa ambiri, ndi iwo amene ali, thupi atengere msanga. Kuti mafuta, koma chachibadwidwe, osati chakudya kukupatsani mphamvu, kuthandiza kubala zochepa insulin.

mankhwala ovomerezeka

Kodi kudyera woterowo kudya kuwonda? Sam Klebanov bwino kudya zakudya kutsatira dongosolo chakudya:

• Frankfurter soseji-mankhwala, kuphatikizapo nyama yankhumba, nyama yankhumba, nyama yankhumba, ndi ena;
• wochuluka nsomba;
• wowawasa kirimu ndi zachilendo ndipo zamafuta;
• kanyumba tchizi ndi mafuta;
• zovuta tchizi;
• kirimu;
• mayonesi ndi mafuta sauces, shuga;
• masamba: zukini, biringanya, kabichi, tomato, nkhaka, mapeyala, nyemba, ndi zitsamba;
• masamba mafuta.

Ngakhale kuti kuchuluka kwa chakudya si kukakamiza anthu ufulu Sam Klebanov limalangiza kudya pang'ono, palibe frills.

zoletsa zakudya

Mafuta zakudya Sam Klebanov akuonetsa kuchepetsa kudya zipatso, zipatso ndi mtedza. Zedi ang'ono ndi kudyera mkaka. Zoletsa ali oletsa mowa.

Zakudya Tisawasale ndi:

• mbatata, Beets, turnips, kaloti ndi mbewu zina muzu ndi chakudya zambiri;
• zakumwa zoziziritsa kukhosi - enaake ndipo sanali enaake;
• mankhwala onse ufa;
• Tirigu;
• pasitala;
• zakudya ndi otsika-mafuta;
• mkaka mankhwala thovu munali shuga ndi zipatso ndi Kuwonjezera zina.

Pakuti malamulo otere thupi mofulumira wayamba ntchito zakudya mosavuta zina amasiya choletsedwa.

Zakudya Sam Klebanov: Menyu

Kutalika kwa zakudya ketogenic akhoza kukhala mwezi kapena kuposerapo. Kuchotsa makilogalamu pang'ono ndi okwanira kutsatira masiku 7-10.

M'munsimu menyu masiku atatu.

Tsiku loyamba. Mazira kadzutsa wa mazira atatu ndi saladi anapangidwa kuchokera nkhaka, tomato, tsabola ndi mozzarella. Komanso, m'mawa amadalira tchizi ndi Kuwonjezera wa mafuta wowawasa kirimu ndi khofi ndi zonona. Nkhomaliro, tchizi, mtedza, tiyi kapena khofi ndi Kuwonjezera wa kirimu wolemera. Chakudya tichipeza soseji nyama, tchizi ndi chikho cha vinyo youma.

Tsiku lachiwiri. Morning mazira 3 ndi Kuwonjezera mazira nyama yankhumba ndi tomato, saladi, tchizi anapangidwa kuchokera suluguni, celeriac ndi zitsamba, tchizi kuphatikiza mafuta kirimu kapena wowawasa zonona, khofi ndi zonona. Nkhomaliro - msuzi wopangidwa kuchokera peyala ndi zukini, tchizi. Madzulo analimbikitsa nkhuku chiwindi, yophika ndi Kuwonjezera msuzi kirimu, letesi, udzu winawake, tomato, anyezi ndi mtedza. Lachitatu - kirimu tiyi.

Tsiku lachitatu. Kadzutsa cheesecakes ndi psyllium, izi wowawasa kirimu 30% mafuta ndi khofi ndi zonona. Chakudya tichipeza nkhuku kukazinga ndi msuzi aliwonse ndi kolifulawa, yophika mu batala. Kuwonjezera zakudya saladi zamasamba nyengo. Madzulo, ntchito sangweji anapanga mkate ndi otsika zashuga ndi tchizi zofewa, kuphatikiza keke tchizi ndi tomato zouma tiyi mkaka.

Pa kudya pang'ono muzimwa madzi oyera. Snacking analola savory zouma zipatso kapena zipatso.

Sam Klebanov Zakudya Maphikidwe

Kudya pang'ono amalenga danga kulenga zophikira ananena katswiri, limakupatsani kulenga ndi kulenga chinachake atsopano ku khichini. Chakudya ayenera kukhala otsika-zimam'patsa ndi mafuta. Chakudya m'munsizi zidzathandiza kusiyanitsa menyu.

Zukini zophikidwa ndi Parmesan. Kuti akonze mbale muyenera atatu sikwashi ndi tomato atatu, supuni ya ufa amondi, supuni atatu a grated Parmesan tchizi, mafuta ndi zonunkhira kulawa. Zukini kudula lengthwise matabwa. Pansi muchikombole kuti kuphika topaka mafuta ndi kuika pa wosanjikiza wa tomato akanadulidwa mabwalo pamwamba pa wosanjikiza zigawo zukini. Pamwamba pa mbale owazidwa mafuta, kuwaza ndi ufa amondi kenako tchizi. mbale ankauwotcha mu ng'anjo pafupifupi 30 Mphindi pa kutentha 180 ° C.

Chicken ipitirirabe ndi mtedza ndi Parmesan. Kutenga mbali zitatu za 60 ga tchizi, 400 ga chifuwa nkhuku, 20 ga amondi ufa, chiponde urbecha 40 ga, za anayi supuni mafuta, zonunkhira kukoma. Kuti akonze tchizi mbale finely kuzitikita pa grater ndi mtedza pansi. Fillet kukawamenya ndi nyundo. Kulimbikitsidwa pamodzi mtedza, urbech ndi tchizi. Iwo modzaza nkhuku m'mawere limene atakulungidwa mu masikono. Adagulung'undisa mu ufa amondi. Mwachangu mu poto mbali zonse mpaka kuphika.

zotsatira zoyipazi

Zakudya Sam Klebanov (ndemanga kuti dongosolo magetsi amapereka maganizo satiety ndipo amathandiza asiye kusuta zakudya kukhuthala ndi maswiti) pamene ntchito molakwika zingachititse mavuto. Mu masiku oyambirira zina nseru, kupweteka chizungulire. Pambuyo kusintha kwa chamoyo ku menyu latsopano, mavuto kutha.

Sikuti amachita zakudya achinyamata komanso kuchepa kwa mapuloteni ndi zakudya kuchititsa kwanthawi mu chitukuko ndi kukula. Ngati chakudya si moyenera, izo zikhoza zochitika monga:

• miyala limba impso;
• kuwonjezeka mu mafuta magazi;
• kuphwanya thirakiti m'mimba;
• kapamba;
• kufooka kwa mafupa;
• ketoacidosis;
• madzi m'thupi, monga momwe chakudya kulimbikitsa excretion wa madzi owonjezera m'thupi;
• beriberi;
• remineralization fupa;
• kulephera kwa kuzungulira kusamba.

Kuti pa zakudya analibe matenda, muyenera kumvetsera mwatcheru thupi lanu ndi kukaonana ndi kadyedwe za rationality pa chakudya chimenechi.

mogwira

Dongosolo magetsi zochokera kunyama, amapereka zotsatira zabwino. Iwo kufufuzidwa pa yokha, Sam Klebanov. Kudya kuwonda ndi wabwino ndithu, lomwe zikutsimikiziridwa ndi ndemanga ambiri. Iwo amalola kuti effortlessly kutaya kwa mwezi kuchokera makilogalamu 4 mpaka 12. A zotsatira zofunika kwambiri chingapezeke molumikizana ndi masewera olimbitsa thupi.

Reviews slimming

Dongosolo magetsi anachititsa milandu yambiri maganizo. Mobwerezabwereza anasonyeza zotsatira zake ndi othandiza kunyadira njira LCHF - Sam Klebanov. Kudya kuwonda (ndemanga kuti dongosolo chakudya zikhale zosavuta kuonda, chifukwa mafuta kupereka maganizo satiety yokhalitsa) kwathunthu ukugunda chilakolako cha maswiti ndi zakudya kukhuthala. Anthu amanena kuti zowawa palibe zakudya zoletsedwa mosavuta. Iwo zithe kuwagwiritsa ntchito ngakhale atachoka zakudya. Wina dongosolo magetsi waponya makilogalamu 4, ndi munthu - 23 kg.

Kwa ena, zakudya wakhala moyo. Anthu amene akhulupilira mu njira iyi, kutsimikizira kuti ndi bwino kutaya pogwiritsa amene kunali kovuta kuchotsa mwa njira zina kuwonda.

Koma sikuti zotsatira zabwino zakudya zimene zimalimbikitsa Sam Klebanov. Kudya kuwonda (ndemanga chitsimikiziro) zimaphatikizapo kugwiritsa ntchito yambiri mafuta, kuti zadzetsa kuchuluka mafuta m'thupi ndi mavuto ndi impso ndi kapepala m'mimba. Pali anthu amene ali ndi njira yotero ya kuwonda kuoneka totupa.

Ambiri, anthu amakhutira ndi zotsatira za zakudya, makamaka amuna. Iwo amanena kuti amapereka zotsatira khola ndipo kawirikawiri amayambitsa zotsatira zina zoyipa.