Pakutanga, yakagadzirirwa vaAstronaut veUnited States (nenzira, ndiyo iyo inonziwo "astronaut"), uye gare gare yakave yakakurumbira pakati pehurumende yeRussia.
Chinhu chikuru chekudya ndiko kuti, zvisinei kuti unoshandisa sei chikafu uye chidya muKremlin kudya, unofanira kutevedzera kumutemo mukuru. Iwe unoda nzira yakanakisisa yemakadhiinari ekuderedza kudya kweakabhahydrat mumuviri (kubvumidzwa kwezvokudya zvine makhahydrates). Kana muviri uchingororerwa muga-goroidha, inotanga kushandisa mafuta kubva kumafuta anoita simba.
Mavhiki mashomanana okutanga anogona kuderedza kudya kwezuva nezuva kwema-carbohydrate kusvika 20 g, shure
Inofanirawo kubvisa zvachose kubva mufurawa wezvokudya, zvinodikanwa, mbatatisi ndiro, shuga, mupunga, chingwa. Mumavhiki ekutanga zviri nani kusadya jisi, miriwo uye michero. Chinhu chakakosha hachisi chokudya shuga uye inotapira, sezvo kunyange chimwe chiduku chichanyatsoenzaniswa neyakarori yako yezuva nezuva. Iwe unogona kudya nyama, hove, mazai, jisi, miriwo uye zvimwe zvose zvine zviduku zvine mahydrohydrate.
Paunenge uchidya masiji akasiyana-siyana, sausages uye masikisi, edza kubhadhara kutarisa kwazvo. Ichokwadi ndechokuti mbeu dzakawanda dzinoshandisa zvigadzirwa zve soya mukugadzirwa kwezvinhu izvi, uye kazhinji zvakagadzirwa nenyama mumiti yakadaro ndeye 10-30%.
Mukuwedzera kune soy additives, kunewo yakawandisa yemashikiti mumaseji, ayo anochengetedza unyoro. Saka, kana iwe usingazivi, saka panguva yekudya, kurasira maseseji ose.
Muchidimbu, unogona kudya zvakawanda sezvaunoda, asi chinhu chikuru ndechokuziva zvakadzama.
Kubudirira kuchawedzerwa kana iwe usingangodya zvishoma maharojidha, asi gadzirisa chiyero chemakori. Uyewo yeuka kuti haufaniri kudya maawa mashanu usati warara.
Heino mamiriro ekufungidzira kwevhiki, yakanyorwa pamusoro pekudya kweKremlin. Zvose izvi mapeji ezvokudya zvakajeka chaizvo kugadzirira uye, panguva imwechete, zvakakonzera kukonzera kuora muviri.
Zuva rokutanga
Zvokudya zvemanheru: 100 gramu dzechizi, mazai kubva maawa 3, kofi pasina shuga kana tei.
Zvokudya zvemasikati: kabhadhi yakagadzirwa, yakagadzirwa nehotela, 250-300 g yemuviri wezvinomera nemucheka wakasvibiswa, 100-150 gramu yemakwayana akachekwa akaomeswa, kofi isina shuga
Manheru masikati: 50 g walnuts
Kudya: tomato, 200 g yehuku yakabikwa nyama.
Zuva rechipiri
Zvokudya zvemanheru: 150 g cottage cheese, 2 mazai akabikwa akaputirwa newawaini, anwa pasina shuga.
Zvokudya zvemasikati: mishonga yemashizha, yakagadzirwa nemafuta, 100 gramu, shish kebab, 100 g, soro pasina shuga.
Manheru masikati: 200 g chesi
Kudya: 100 g yeholiflower yakabikwa, mukaka wakabikwa wakamwa, unwa usina shuga.
Zvokudya zvokudya zvemanheru: 2-3 mashese akabikwa, 100 gramu yehupuka yakabikwa, tei pasina shuga.
Zvokudya zvemasikati: mishonga yemashizha nemuwaini, 200-250 g, souproery celery, 100-300 g, steak, chinwiwa chisina shuga
Manheru masikati: 8-10 maorivhi machena
Kudya: katori kaduku, 150-200 g yehove yakabikwa, girazi rekefir.
Zuva rechina
Zvokudya zvemanheru: 150 gramu yeholiflower saladi, masheseti 3-4 akabikwa, tei pasina shuga.
Zvokudya zvemasikati: 100 g yemakucheka saladi, 250 g nyama nyama yakakangwa, 200-250 g yehuku yakakangwa, tei isina shuga.
Masikati manyoka: 150-200 magamu echechi.
Kudya: 200 gramu ye lettuce, 200 g yehove yakakangwa, tei isina shuga.
Zuva rechishanu
Zvokudya zvokudya zvemanheru: 100g yechizi, kutunga mazai kubva maawa 2, green tea pasina shuga.
Zvokudya zvemasikati: 100 g saladi yearroti yakagadzirwa, 250 gramu yewaini yakasara, escalope.
Sjoka: 30 gramu emakungu
Kudya: 200 g yewaini tsvuku yakaoma, 100 g chezi, 200 g yehove yakabikwa, 200 g lettuce.
The Sixth Day
Chikudya chamangwanani: omelet kubva mazai 3-4 ane grated cheese, tei pasina shuga 100g yechizi, kutambisa mazai kubva maawa 2, green tea pasina shuga.
Zvokudya zvemasikati: 100 g ye beetroot saladhi nekakbage nemafuta ezuva, 200-250 g hove yehove, 250 g ye nyama yakabikwa.
Masikati mashomanana: 50 g mbeu yehupu.
Kudya: 100 gramu ye lettuce, hove dzakagadzirwa mazana maviri, girazi rekufir.
Zuva rechinomwe
Zvokudya zvokudya zvemanheru: mashese akabikwa 3-4, 100 g squash caviar
Zvokudya zvemasikati: mishonga yemashizha nemwayo, 150 g, mukaka wekuku 150 g, gwayana kebab kubva pagwayana 150 g, kofi isina shuga.
Zvokudya zvemasikati: 100 g yemakucheka saladi, 250 g nyama nyama yakakangwa, 200-250 g yehuku yakakangwa, tei isina shuga.
Snack: 30 g ruvara.
Kudya: tomato, 200 magamu e nyama yakabikwa, girazi rekefir.
Zvakakosha kuziva kuti chirongwa cheKremlin chinopesana kune avo vane moyo usingaperi, masero, mawere uye zvirwere zvepamu. Uyewo hazvikurudziri kuvakadzi vane pamuviri. Chero zvazviri, usatora mikana uye zviri nani zvakare uone chiremba.