Ekuqaleni, yenzelwe ama-astronauts ase-US (ngendlela, kungenxa yoko kuthiwa kuthiwa "i-astronaut"), kwaye kamva waba yintando phakathi koorhulumente waseRashiya.
Ingundoqo yesondlo kukuba, kungakhathaliseki ukuba usebenzisa yiphi iresiphi kunye nesitya kwisidlo seKremlin, kufuneka uhambelane nomgaqo oyintloko. Ufuna indlela eyona ndlela yokukhawuleza ukunciphisa ukungena kwe-carbohydrate emzimbeni (ukuvinjelwa ukutya okuqukethe i-carbohydrate). Ukuba umzimba unqandekile kwi-carbohydrates, iya kuqala ukusebenzisa amafutha kwiintengiso ze-fat.
Iiveki ezimbalwa zokuqala zinokunciphisa ukutyiwa kwemihla yamanqholi ukuya kwi-20 g, emva koko
Kwakhona kuyimfuneko ukuba ingabandakanyi ngokupheleleyo kwimpuphu yokutya, amnandi, izitya zepatata, ishukela, ilayisi, isonka. Kwiiveki zokuqala kungcono ukuba ungadli iziselo, imifuno kunye neziqhamo. Into ebalulekileyo kukuba ungadli iswekile kunye ne-sweet, kuba inxalenye enye iya kulingana neyilori yakho yansuku zonke. Unokutya inyama, intlanzi, amaqanda, ushizi, imifuno kunye nayo yonke into enomxholo we-carbohydrate.
Xa usebenzisa ii-sausages ezahlukahlukeneyo, i-sausages kunye ne-sausages, zama ukunyamekela ukubunjwa kwawo. Inyaniso kukuba izityalo ezininzi zisebenzisa izitha zesoya ekuvelweni kwezi mveliso, kwaye ngokuqhelekileyo umxholo wenyama kwimveliso enjalo ngu-10-30%.
Ukongezelela kwongezwa kwi-soy additives, kukho ininzi yesitashi kumaseji, okugcina umswakama. Ngoko, ukuba awuqinisekanga, ngoko ixesha lokutya, lahla zonke i-sausages.
Ngokusemgangathweni, unokutya ngendlela endiyithandayo, kodwa into eyona nto kukuzi ukuba umlinganiselo.
Uphuhliso luya kunyuswa xa ungadli kuphela i-carbohydrate engaphantsi, kodwa unciphise inani leekhalori. Kwakhona khumbula ukuba akufanele udle iiyure ezingama-5 ngaphambi kokulala.
Nantsi imenyu esondeleyo yeveki, iqulunqwe ngesiseko sokutya kwe-Kremlin. Zonke ezi zokupheka izitya zilula kakhulu ukulungiselela kwaye, ngexesha elifanayo, zinegalelo elipheleleyo ekulahlekeni kwesisindo.
Ngosuku lokuqala
Ukutya kwasekuseni: 100 amagremu eshizi, amaqanda amaqanda ama-3, ikhofi ngaphandle kweshukela okanye itiye.
Ukutya: I-saladi yeklabishi, i-bhotela, i-250-300 g yesobho yemifuno enotyikile, i-100-150 igrama yegusha eliqhenqileyo, ikhofi ngaphandle kweshukela
Ngomso wamasinki: 50 g walnuts
Ukutya isidlo: utamatisi, 200 g yeenyama yenkukhu ebilisiwe.
Ngosuku lwesibini
Ukutya kwasekuseni: 150 g cottage ushizi, 2 amaqanda abilisiwe anamakhowa, aphuze ngaphandle kweshukela.
Isidlo: isaladi yemifuno, i-oyile, i-100 grams, i-shish kebab, i-100 g, isiphuzo ngaphandle kweshukela.
Ngomso wamasinki: 200 g weeshizi
Isidlo: 100 g ye-cauliflower ebilisiwe, isifuba senkuku esiqingqiweyo, uphuze ngaphandle kweshukela.
Ukutya kwasekuseni: ii-sausages ezibilisiwe, i-100 grams ye-eggplant ethosiweyo, itiye ngaphandle kweshukela.
Ukutya: isaladi yemifino ngamakhowe, i-200-250 g, isobho se-celery, i-100-300 g, i-steak, isiselo ngaphandle kweshukela
Ngentambama yokutya: i-8-10 yemiqhamo emnyama
Ukutya isidlo: i-tomato encinci, i-150-200 g yeentlanzi ezibilisiwe, iglasi ye-kefir.
Ngosuku lwesine
Isidlo sakusasa: 150 igrama yesaladididi, ii-sausages ezibilisiwe, i-tea ngaphandle kweshukela.
Ukutya: i-100 g yekhaka lekhukhamba, i-250 g yenyama inyama enotyu, i-200-250 g yenkukhu etyongweyo, itiye ngaphandle kweshukela.
Ngomso wamasinki: 150-200 amagremu eshizi.
Ukutya isidlo: 200 amagremu e-lettuce, i-200 g yeentlanzi eziliweyo, itiye ngaphandle kweshukela.
Ngosuku lwesihlanu
Ukutya kwasekuseni: i-100g yeeshizi, amaqanda aqhekezayo amaqanda ama-2, itiye eluhlaza ngaphandle kweshukela.
Ukutya: I-saladi eyi-100 ye-carrots egayiweyo, i-250 grams yesaladi yeliselmesi, i-escalope.
I-Snack: i-30 gram yamanqatha
Ukutya isidlo: 200 g yewayini ebomvu, i-100 g yeeshizi, i-200 g yeentlanzi ezibilisiwe, i-200 g ye-lettuce.
Usithandathu
Ukutya kwasekuseni: i-omelet esuka kumaqanda ama-3-4 kunye neeshizi ezigayiweyo, itiye ngaphandle kweshukela 100g weeshizi, amaqanda aqhekezayo amaqanda ama-2, i-tea eluhlaza ngaphandle kweshukela.
Ukutya: i-100 g ye-saladi ye-beetroot kunye neklabishi kunye nenyama ye-sunflower, i-200-250 g yesobho seentlanzi, i-250 g yenyama eyosiweyo.
Ngomso wamaswidi: imbewu engama-50 yee-pumpkin.
Ukutya isidlo: 100 amagremu weelayiki, iintlanzi ezingama-200 eziphekwe, iglasi ye-kefir.
Ngosuku lwesixhenxe
Ukutya kwasekuseni: 3-4 ama-sausages abilisiwe, i-100 g ye-squash caviar
Isidlo: isaladi yemifuno kunye nama-mushroom, 150 g, umhluzi wenkukhu 150 g, i-lamb kebab kwimvana 150 g, ikhofi ngaphandle kweshukela.
Ukutya: i-100 g yekhaka lekhukhamba, i-250 g yenyama inyama enotyu, i-200-250 g yenkukhu etyongweyo, itiye ngaphandle kweshukela.
I-Snack: 30 g walnut.
Ukudla isidlo: utamatisi, 200 amagremu okubilisiwe, iglasi ye-kefir.
Kubalulekile ukuba uqaphele ukuba ukutya kwe-Kremlin kuyaphikisana nalabo abanesifo esingapheliyo, isifo se-vascular, sezintso kunye nesisu. Akwacetyiswa kwakhona kwabasetyhini abakhulelweyo. Kukho nawuphi na umzekelo, musa ukuthatha amathuba kwaye ungaphinda ubonane nomculi wezilwanyana.