Ekuqaleni, yenzelwe abashayeli base-US (ngendlela, yingakho ibizwa nangokuthi "i-astronaut"), futhi ngokuhamba kwesikhathi yathandwa phakathi kukahulumeni waseRussia.
Okusemqoka kokudla ukuthi, kungakhathaliseki ukuthi usebenzisa kanjani iresiphi nesidlo ekudleni kwe-Kremlin, kufanele uhambisane nomgomo oyinhloko. Udinga indlela eyinhloko kakhulu yokunciphisa ukudla kwama-carbohydrate emzimbeni (ukuvinjelwa kokudla okuqukethe ama-carbohydrate). Uma umzimba uvinjelwe kuma-carbohydrate, uzoqala ukusebenzisa amafutha avela ezitolo zegesi.
Amaviki ambalwa okuqala anganciphisa ukudla kwansuku zonke kwama-carbohydrate kuya ku-20 g, emva kwalokho
Kudingeka futhi ukuba ungabandakanyi ngokuphelele kusuka kufulawa wokudla, amnandi, amazambane izitsha, ushukela, irayisi, isinkwa. Emasontweni okuqala kungcono ukuthi ungadli ijusi, imifino nezithelo. Into ebaluleke kakhulu ukuthi ungadli ushukela futhi ube mnandi, ngoba ngisho nocezu olulodwa luzolinganiswa nokudla kwakho kwekhalori yansuku zonke. Ungadla inyama, inhlanzi, amaqanda, ushizi, imifino kanye nakho konke okunye okuqukethwe okunomdla we-carbohydrate.
Uma usebenzisa ama-sausage ahlukahlukene, amasoseji nama-sausage, zama ukunaka ukwakheka kwawo. Iqiniso liwukuthi izitshalo eziningi zisebenzisa izithasiselo zesoya ekukhiqizeni le mikhiqizo, futhi ngokuvamile okuqukethwe kwenyama kumikhiqizo enjalo ngu-10-30%.
Ukwengeza izithasiselo ze-soy, kunezinhlobo eziningi zesitashi kumasijusi, okugcina umswakama. Ngakho-ke, uma ungaqiniseki, khona-ke isikhathi sokudla, lahla zonke izinsafu.
Empeleni, ungadla ngendlela othanda ngayo, kodwa into esemqoka ukwazi ukuthi ubukhulu bungakanani.
Ukusebenza kuyothuthukiswa uma ungagcini nje kuphela ukudla ama-carbohydrates angaphansi, kodwa unciphise inani lamakorikhi. Futhi khumbula ukuthi akufanele udle amahora angu-5 ngaphambi kokulala.
Nansi imenyu eseduze yeviki, ihlanganiswe ngesisekelo sokudla kwe-Kremlin. Zonke lezi zokupheka izitsha zilula kakhulu ukulungiselela futhi, ngesikhathi esifanayo, zifaka isandla ngokuphelele ekulahlekeni kwesisindo.
Usuku lokuqala
Ukudla kwasekuseni: amagremu angu-100 ushizi, amaqanda avela emaqanda ama-3, ikhofi ngaphandle kokushukela noma itiye.
Isidlo sakusihlwa: isaladi iklabishi, enamabhotela, 250-300 g yemifino yemifino enothile, i-100-150 amagremu wegundlu elicikiweyo eliphephile, ikhofi ngaphandle kokushukela
Ntambama ukudlala: 50 g ama-walnuts
Isidlo: utamatisi, i-200 g yenkukhu ebilisiwe.
Usuku lwesibili
Ukudla kwasekuseni: 150 g cottage ushizi, amaqanda amabili abilisiwe ahlanganiswe namakhowe, uphuze ngaphandle kokushukela.
Usuku lokudla: isaladi yemifino, eyolisiwe ngamafutha, amagremu angu-100, i-shish kebab, i-100 g, isiphuzo ngaphandle kweshukela.
Isiphuzo samasontathu: 200 g ushizi
Isidlo: 100 g wekholifulawa abilisiwe, isifuba sezinkukhu ezithosiwe, uphuze ngaphandle kweshukela.
Isidlo sasekuseni: ama-sausage angu-2-3 abilisiwe, amagremu ayi-100 we-isitshalo seqanda othosiwe, itiye ngaphandle noshukela.
Usuku lokudla: isaladi yemifino ngamakhowe, 200-250 g, isobho selimo esidliwayo esinamagatsha anamanzi, 100-300 g, steak, isiphuzo ngaphandle ushukela
Isisindo sekusasa: 8-10 amafutha omnyama
Dinner: utamatisi omncane, 150-200 g wezinhlanzi abilisiwe, ingilazi ye-kefir.
Usuku lwesine
Ukudla kwasekuseni: 150 amagremu esaladifuladi, ama-sausage angu-3-4 abilisiwe, itiye ngaphandle kokushukela.
Usuku lokudla: i-100 g ye-ikhukhamba isaladi, i-250 g yenyama yenyama enosawoti, i-200-250 g yenkukhu ehliwe, itiye ngaphandle noshukela.
Isisindo samaminithi: 150-200 amagremu eshizi.
Isidlo: 200 amagremu we-ulethisi, 200 g wezinhlanzi ezithosiwe, itiye ngaphandle noshukela.
Usuku lwesihlanu
Ukudla kwasekuseni: ushizi we-100g, amaqanda aqhekekile avela emaqanda amabili, itiye eluhlaza ngaphandle kokushukela.
Usuku lokudla: isaladi eyi-100 g izaqathe ezigayiwe, ama-250 amagremu esilimo esidliwayo esinamagatsha anamanzi, isalaphu.
Isitokisi: ama-gramu angama-30 amantongomane
Isidlo: i-200 g yewayini elibomvu elomile, i-100 g ye shizi, i-200 g yezinhlanzi ezibilisiwe, 200 g we-ulethisi.
Usuku Lwesithupha
Ukudla kwasekuseni: ama-omelet avela kumaqanda ama-3-4 nge-grated ushizi, itiye ngaphandle kokushukela ama-100g we ushizi, amaqanda aqhekekile avela emaqanda amabili, itiye eluhlaza ngaphandle kokushukela.
Usuku lokudla: i-100 g ye-beetroot isaladi neklabishi nenyama yelanga, i-200-250 g yesobho sezinhlanzi, i-250 g yenyama ethosiwe.
Intambama yesiphuzo: 50 g imbewu yezinkukhu.
Isidlo sakusihlwa: amagremu angu-100 we-ulethisi, izinhlanzi ezingu-200 eziphekwe, ingilazi ye-kefir.
Usuku lwesikhombisa
Ukudla kwasekuseni: 3-4 ama-sausage abilisiwe, 100 g we-squash caviar
Usuku lokudla: isaladi yemifino ngamakhowe, 150 g, umhluzi wezinkukhu 150 g, iwundlu i-kebab eliphuma emagodini 150 g, ikhofi ngaphandle kweshukela.
Usuku lokudla: i-100 g ye-ikhukhamba isaladi, i-250 g yenyama yenyama enosawoti, i-200-250 g yenkukhu ehliwe, itiye ngaphandle noshukela.
Isinkwa: 30 g walnut.
Isidlo: utamatisi, ama-gramu angu-200 enyama ebilisiwe, ingilazi ye-kefir.
Kubalulekile ukuphawula ukuthi ukudla kwe-Kremlin kuyaphikisana nalabo abanesifo esingenasifo senhliziyo, isisulu, isifo nesisu. Futhi akunconywa abesifazane abakhulelwe. Kunoma yikuphi, ungathathi amathuba futhi uphinde uxoxe nomhlengikazi.