Sam Klebanov, Ukudla isisindo ukulahleka: izici zokupheka nekghono

kweminyaka ethi ayibe yishumi ngaleso isiqongo ukuthandwa eSwitzerland lusekelwa ngamandla LCHF uhlelo. Wangenza wakhe odumile e-Russia Sam Klebanov. Ukudla uye wasiza ukulahlekelwa indoda engu-14 kg. Phakathi nale nkathi, umkhiqizi ifilimu ukungayeki ukudla akuthandayo futhi ukudla cishe yikho konke enganginakho wafuna, hhayi nokukhawulela ngokwabo ekukhonzeni osayizi ngaphandle kokubala kilojoule.

Sam Klebanov nokudla LCHF

Sam Klebanov wazalwa ngo 1965 eLeningrad. Wathweswa iziqu kusukela Economics and Statistics Institute eMoscow. Ekuqaleni '90s filmmaker wathuthela eYurophu, futhi ngo-1996 wahlala Sweden, lapho afike wasungula inkampani nokusabalaliswa ukudayiswa amafilimu kanye amaphrojekthi ahlukahlukene TV.

Ngaleso sikhathi, u-Sam ungahlosile yazuza isisindo afinyelela ku 107,5 kg. Lokhu kwenzeke ngesikhathi lapho kuba ukudla ngendlela efanele, benza igcizelelwa ukudla okunama-kilojoule amancane ngamafutha okuncane kanye asebenzayo kwezemidlalo. Naphezu indlela efanele yokuphila, isisindo laqhubeka landa. Lapho isisindo esengeziwe waqala ukuba banake abantu, Klebanov wakhuluma LCHF Ukudla. Lolu hlelo amandla incoma ukudla ngangokusemandleni of carbohydrate namafutha ngaphezulu.

Ngale ndlela kwesisindo ekuqaleni owayebonakala emkhulu okungalungile, kodwa Sam Klebanov (kamuva Ukudla wamsiza ulahlekelwe 14 kg), wanquma iphendukele simiso, okuyinto esikhathini esizayo utawuphendvula yi kakhulu. Ngemva kwalokho, baqala ukwazi lokuqeqeshwa ukuthi uqinisekise ukusebenza le ndlela kwesisindo.

Ingqikithi yalo yokudla

Ukunamathela lesi simiso ugesi, akudingeki ukuba sikhuthazele indlala - ngakho uthi Sam Klebanov. Ukudla aqede nsuku zonke ikhalori ukubala, futhi ocwaningweni lwezokwelapha siqhubeke baphikisa ngokuthi yemifino kanye ezilwane kubuyele esimweni esivamile isisindo emzimbeni. Hola in ushukela kokuvamile. Isimo esimiso senhliziyo nemithambo yegazi, kanye isikhumba nezinwele. Amakhabhohayidrethi kuthiwa cishe kudliwe lokhu ekudleni. Kufanele ayishiye ngokuphelele ushukela. On okunamafutha ukudla kufanele akhawunti cishe 70%, ku amaprotheni net - 20% no-10% - on carbohydrate.

Uhlelo ugesi kulo mkhuba ushukela, elibangela ukusinda esiswini, ukozela kanye stupor. Isitashi noshukela imbangela amafutha kwezicubu sikhule, namanoni amuncwa wumzimba kancane futhi ikunika umuzwa eside satiety. Lomgomo kwamandla nje wazama ukucabanga Sam Klebanov. Ukudla idluliselwe kalula futhi akudingeki imikhawulo eziningi, futhi lezo, umzimba uzozijayeza ngokushesha. Lokho amafutha, kodwa yemvelo kuphela, kunokuba carbohydrate akunike amandla, zisiza ekukhiqizeni insulini kancane.

imikhiqizo agunyaziwe

Yini uvunyelwe ukuba ukudlele nge ukudla okunjalo isisindo ukulahleka? Sam Klebanov uncoma ukudla ekudleni kokulandelayo ohlelweni ukudla:

• Frankfurter isoseji-imikhiqizo, kuhlanganise ubhekeni, ubhekeni, ubhekeni, nabanye;
• inhlanzi oily;
• ukhilimu omuncu ne evamile futhi okunamafutha aphezulu;
• cottage shizi no ibhotela;
• ushizi kanzima;
• ukhilimu;
• imayonnaise okunamafutha nososo, ushukela;
• imifino: zucchini, isitshalo seqanda, iklabishi, utamatisi, ukhukhamba, ukwatapheya, ubhontshisi, kanye namakhambi;
• ezitshalo.

Naphezu kweqiniso lokuthi inani lokudla akusho zibeka imingcele, Sam Klebanov weluleka ukudla ngokulinganisela, akukho frills.

ukuthi imingcele ephathelene nokudla

Fatty Ukudla Sam Klebanov uncoma ukunciphisa ukusetshenziswa amajikijolo, izithelo nokusanhlamvu. Izinto eziningi ezincane it is uvunyelwe ukuba ukudlele imikhiqizo yobisi. Imikhawulo kuthiwa onikezwe utshwala.

Ukudla kufanele okungafanele:

• amazambane, beet, turnips, izaqathe kanye nezinye izitshalo impande ne carbohydrate ngaphezulu;
• iziphuzo ezibandayo - carbonated futhi okungezona carbonated;
• yonke imikhiqizo ufulawa;
• okusanhlamvu;
• pasta;
• ukudla kanye ephansi fat;
• imikhiqizo elibilile ubisi equkethe ushukela izithelo ne ukwengeza izithasiselo.

Ukuze imingcele enjalo umzimba ngokushesha Ufika esetshenziswa ukudla okwengeziwe kalula azilahle sinqatshiwe.

Ukudla Sam Klebanov: Imenyu

Ubude Ukudla ketogenic kungenzeka inyanga eyodwa noma ngaphezulu. Ukuqeda a amakhilogremu ambalwa kwanele ukuba athobele izinsuku 7-10.

Ngezansi imenyu wezinsuku ezintathu.

Ngosuku lokuqala. Amaqanda ngesidlo sasekuseni amaqanda amathathu isaladi eyenziwe kusukela ukhukhamba, utamatisi, upelepele kanye mozzarella. Ngaphezu kwalokho, ekuseni uncika ushizi ne ukwengeza amafutha ukhilimu omuncu futhi ikhofi kanye ukhilimu. Ngesikhathi sokudla kwasemini, ushizi, amakinati, itiye noma ikhofi ne ukwengeza ukhilimu esindayo. Dinner siqukethe eyosiwe inyama, ushizi kanye ingilazi yewayini ezomile.

Eyesibili suku. amaqanda Morning 3 ne kwalokho amaqanda ubhekeni kanye utamatisi, isaladi, ushizi ezenziwe kusukela suluguni, celeriac kanye namakhambi, ushizi plus okunamafutha ukhilimu noma ukhilimu omuncu, ikhofi kanye ukhilimu. Ngesikhathi sokudla kwasemini - isobho, elenziwe kusukela ukwatapheya zucchini, ushizi. Kusihlwa inkukhu Kunconywa isibindi, kuphekwe ne ukwengeza cream sauce, ulethisi, isilimo esidliwayo esinamagatsha anamanzi, utamatisi, u-anyanisi kanye namantongomane. Esigabeni sesitsatfu - itiye ukhilimu.

Ngosuku lwesithathu. Ukuze sasekuseni cheesecakes nge psyllium, lezi ukhilimu omuncu 30% fat and ikhofi kanye ukhilimu. Isidlo sasemini siqukethe inkukhu eyosiwe nge sauce okunamafutha noshukela ukholifulawa, iphekwé ibhotela. Ukwengeza Ukudla isaladi imifino kwesizini. Kusihlwa, sebenzisa sinkhwa eyenziwe isinkwa nge ephansi carb noshizi ezithambile, kanye ikhekhe ushizi utamatisi omisiwe futhi ubisi itiye.

Phakathi ukudla neziphuzo amanzi amaningi ahlanzekile. Snacking kuvunyelwe izithelo elungisiwe omisiwe noma amajikijolo.

Sam Klebanov Ukudla Ungadliwa

Ukuzincisha ukudla kudala isikhala ukudala yobuciko Culinary, ikuvumela ukuthi idale iphinde futhi udale into entsha ekhishini. Ukudla kufanele kube ongaphakeme-carbohydrate namafutha. I ukudla esilandelayo sizosiza diversify imenyu.

Zucchini kubhakwe kuhlanganiswe nanoma weparmesan. Ukulungisa izitsha kudingeka ezintathu squash notamatisi ezintathu, isipuni kafulawa alimondi, ezintathu wezipuni yashizi weparmesan ushizi, amafutha omnqumo izinongo ukunambitha. Zucchini usike lengthwise ezivuzayo. Phansi isikhunta bayobhaka ezingenamvubelo ezigcotshwe ngamafutha omnqumo ibekwe ungqimba oqoshiwe utamatisi imibuthano phezu ungqimba izingqimba zucchini. Phezu dish afafazwe ngamafutha, ufafaze ufulawa alimondi bese ushizi. Indishi sasibhakwe kuhhavini cishe imizuzu engu-30 ngesikhathi lokushisa 180 ° C.

Inkukhu Rolls ne nati weparmesan. Ukuthatha yizabelo ezintathu mayelana 60 g we ushizi, 400 g inkukhu webele, 20 g ufulawa alimondi, lamantongomane urbecha 40 g, ecishe ibe ngamakhulu amane wezipuni amafutha, spice ukunambitheka. Ukulungisa ushizi dish fake wagcoba on a grater kanye nut phansi. Umucu beat off ngesando. Bashukunyiswa ndawonye ziyadliwa, urbech noshizi. Bona eyayigcwele inkukhu webele, okuyinto ke zihambisana imiqulu. Esigingqwe ufulawa alimondi. Fry epanini nhlangothi zombili kuze kuphekwe.

side effects

Ukudla Sam Klebanov (Izibuyekezo bathi uhlelo ugesi kunikeza umuzwa satiety futhi usiza uyeke umkhuba ukudla okunesitashi namaswidi) lapho usetshenziswa ngokungalungile kungabangela imiphumela emibi. Ezinsukwini zokuqala ngezinye izikhathi isicanucanu, ikhanda nesiyezi. Ngemva ukulungiswa umzimba kumenyu entsha, imiphumela emibi zinyamalale.

Akubalulekile iphendukele ekudleni intsha kanye nokushoda amaprotheni nezakhi abangela lag ekuthuthukisweni nokukhula. Uma Ukudla akuyona ukulinganisela, kungase kubangele ezinjengokungcoliswa:

• amatshe e isitho izinso;
• ukwanda igazi cholesterol;
• kokunikezwa kwe-pheshana emathunjini;
• pancreatitis;
• kwamathambo;
• ketoacidosis;
• amanzi emzimbeni, ngakho njengoba carbohydrate ukukhuthaza excretion yamanzi okweqile kusukela umzimba;
• beriberi;
• remineralization ithambo;
• ukwehluleka nomjikelezo wokuya esikhathini.

Lokho ngesikhathi Ukudla akazange banezinkinga zempilo, kudingeka silalelisise umzimba wakho futhi athintane okunomsoco mayelana rationality lokhu ekudleni.

ukusebenza

Uhlelo ugesi esekelwe amafutha, kunikeza imiphumela emihle kakhulu. It iyenziwa up on ngokwayo, Sam Klebanov. Ukudla kwesisindo ezinhle ngempela, okuyinto kuqinisekiswa Izibuyekezo eziningi. It ikuvumela ukuba kwamandla ulahlekelwe ngenyanga kusukela 4 kuya ku-12 kg. A imiphumela ebalulekile bungatholakala ngokuhlanganyela umzimba.

Izibuyekezo neminye

Lolu hlelo ugesi kubangelwa izingxabano eziningi impikiswano. Ngokuphindaphindiwe wazibonakalisa umphumela salo umsekeli eziqhenyayo LCHF indlela - Sam Klebanov. Ukudla kwesisindo (Izibuyekezo bathi uhlelo ukudla kwenza kube lula ukuba anciphise umzimba, ngoba amafutha ukunikeza umuzwa satiety nehlala njalo) ishaya ngokuphelele izifiso emaswidi ukudla okunesitashi. Abantu bathi ahlupheke kungekho ukudla isithelo esenqatshelwe kalula. Angabe esaba ukuzisebenzisa ngisho nangemva kokuphuma ekudleni. Othile kulesi simiso ugesi ehla 4 kg, futhi othile - 23 kg.

Kwabanye, Ukudla isibe indlela yokuphila. Ababekholwa kule ndlela, uqinisekise ukuthi kuyasiza ulahlekelwa labo Kilos ukuthi kwakunzima ukususa ezinye izindlela kwesisindo.

Kodwa awusebenzi ngaso sonke isikhathi ukunikeza ezinhle Imiphumela Ukudla okukhuthaza Sam Klebanov. Ukudla kwesisindo (izibuyekezo isiqinisekiso) kuhilela ukusetshenziswa esiningi amafutha, ukuthi kuye kwabangela abanye cholesterol ukwanda kanye izinkinga nezinso pheshana emathunjini. Kunabantu abangazange babe ne indlela ezinjalo kwesisindo avele ngamawala.

Ngokuvamile, abantu uyaneliseka ngemiphumela yokudla, ikakhulukazi amadoda. Bathi it inikeza umphumela ozinzile futhi ayivamile ukubangela engemihle.