Ukudla kosomkhathi, izinsuku ezingama-20, -14 kg

Ukwehlisa isisindo kuze kufike ku-14 kg ​​ezinsukwini eziyi-20.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-770 Kcal.

Ngabe uphupha ngobunzima obuzwayo ngemuva kokuncipha? Ukudla kwe-astronaut kuzokusiza. Uma ubucabanga ukuthi kuzodingeka udle ukudla ngamashubhu, okuyinto etholakala kubanqobi besikhala, akunjalo neze.

Eqinisweni, akucaci ukuthi kungani ukudla kwakubizwa kanjalo. Kepha kukholelwa kakhulu ukuthi ukuqina okuqinile kokudla kuhlotshaniswa nobunzima bomsebenzi wosomkhathi. Lokhu kudla kuklanyelwe isikhathi eside (izinsuku ezingama-20), ngemuva kwalokho ungalahlekelwa ngamakhilogremu angama-20 angadingeki emzimbeni.

Izidingo zokudla kwe-Astronaut

Qaphela ukuthi ubunzima bokubheka ukudla kwesikhala ikakhulu kungenxa yokuthi usuku nosuku inemenyu eyodwa, indlela ongazijwayela ngayo ngezansi. Ukudla okuvunyelwe kufaka amaqanda, inkukhu enomzimba, i-kefir kanye ne-cottage shizi enamafutha amancane, ikhofi elingenashukela netiye (okuluhlaza kuqala). Lapho ulungisa ukudla, akwamukelekile ukusebenzisa uwoyela namafutha ahlukahlukene. Konke okunye ukudla neziphuzo kuwela esigabeni esenqatshelwe.

Kuyaphawuleka ukuthi akudingeki ukuhlala kulokhu kudla izinsuku ezingama-20. Uma udinga ukwehlisa amakhilogremu ambalwa, qhubeka nokudla kwemarathon uze ufeze umphumela oyifunayo. Kubalulekile ukumisa ukudla kosomkhathi uma kwenzeka ukuwohloka kwezempilo.

Lokhu kudla kusebenza ngempumelelo ngoba kuhlanganisa izindlela ezimbili ezibalulekile zokwehlisa isisindo. Okokuqala, inikeza ukwehla okubonakalayo kokudla kwekhalori nsuku zonke. Iqukethe ama-calories angama-700 kuphela, angaphansi kakhulu kokudla okunconyiwe. Okwesibili, ukudla kosomkhathi kusebenza ngempumelelo ngoba kusekelwe ekudleni kwamaprotheni kuphela. Ukuvinjelwa okubukhali kokudla kwama-carbohydrate emzimbeni, njengomthetho, kunomthelela ekunciphiseni isisindo. Yingakho ukudla kwamaprotheni kukho konke ukwehluka kwawo kuthandwa kakhulu.

Ukugcina umphumela isikhathi eside futhi ungalimazi impilo yakho, kubaluleke kakhulu ukuthi uphume kulokhu kudla okuqinile ngokufanele nangokuhamba kancane. Ungasheshi ukulayisha ngokweqile ama-carbohydrate, noma avela esigabeni esiyinkimbinkimbi, esaziwa ukuthi sinempilo. Okokuqala, engeza izithelo kwimenyu yakho yokudla kwasekuseni, bese uyifaka ngephalishi (i-oatmeal ihamba phambili). Bese kancane, usuku nosuku, wethule amanye ama-carbs aphilile. Qala ngemifino engekho isitashi, kodwa kuhambisane nakho konke lokhu kudla okunamaprotheni. Ukudla okucwengileko, okunoshukela futhi okunama-khalori amaningi kufanele kugwenywe kukho isikhathi eside ngangokunokwenzeka. Ungabakhokhela ngezinsuku ezibizwa ngokuthi izinsuku zokuphumula kokudla (isibonelo, ngamaholide, lapho idili elingelona elezokudla lingenakugwenywa). Ukuziphatha okunjalo kuphela kokudla okuzosiza ukugcina umphumela we-cosmic ngempela.

Ukunakwa kufanele kunikezwe ukunakekelwa kwesikhumba. Njengoba abantu behlala benciphisa isisindo kulokhu kudla ngenani elilinganiselwe lamakhilogremu, isikhumba singakhukhumala noma, okungenani, sibe yisiqhwaga. Ukugwema lokhu, ungawanaki ama-peels namaski ahlukahlukene anomthelela wokuphakamisa.

Imenyu yokudla kwe-Astronaut

Note… Yisidlwana esisodwa kuphela esivunyelwe ngesidlo sasekuseni sesibili noma isidlo santambama. Ngokusho kwabathuthukisi bokudla, okubili, noma kungabalulekile kangako, ukudla okulula kunganciphisa kakhulu inqubo yokwehlisa isisindo.

Ukuphikisana kokudla kwe-Astronaut

• Ukuhlala ekudleni kosomkhathi akukufanele neze kwabesifazane abasesimweni esithokozisayo, omama abahlengikazi, abantu abanezifo zezinso, uhlelo lwezinhliziyo, umgudu wamathumbu.
• Noma uzizwa umuhle, ngeke kube yinto engadingekile ukubona udokotela ukuze ahlolelwe impilo nokubonisana ngaphambi kokuqala kwesikhathi. Lokhu kubalulekile ukunciphisa izingcuphe zokulimala empilweni ekulandeleni imihlahlandlela enjalo eqinile.

Izinzuzo Zokudla Kwe-Astronaut

1. Ukudla kuhle kakhulu ngokweqile. Ngokuya ngokubuyekezwa, imiphumela yokuncipha kwabantu abaqedile abakuqedile iyabonakala kakhulu.
2. Uma kunikezwe ukuphuma okulungile ekudleni, imiphumela etholakele ihlala isikhathi eside kakhulu futhi iyakujabulisa ngokubonga ngamandla abonisiwe.
3. Ngokuvamile, okunjalo okunomsoco kunomphumela omuhle ekubukekeni (ikakhulukazi, isikhumba siguquliwe, i-flabbiness, induna nokunye ukubonakaliswa okungathandeki kuyo).
4. Izinzuzo zokudla kosomkhathi zibandakanya ukupheka okulula. Kwanele ukupheka inqwaba yenyama namaqanda ngezikhathi ezithile. Nakanjani ngeke uhlale ekhishini amahora.

Okubi kokudla kosomkhathi

• Uma ukudla okuningi kwamaprotheni kusiza ukugcina ithoni yamandla, uhlale uqaphile futhi uhlanganyele ngenkuthalo emidlalweni, ukudla kwesikhala, maye, akunakwenzeka ukuziqhayisa ngomphumela onjalo. Njengoba okuqukethwe kwayo kwekhalori kuphansi kakhulu, abantu abaningi, ngokusho kokubuyekezwa, abanalo amandla anele ngisho nokuzibandakanya ekuzivocavoca okulula. Kungenzeka futhi ukuthi uzomane ubhekane nobuthakathaka. Kodwa kubalulekile ukuthi umzimba ulahle udoti ngemva kokudla amaprotheni. Futhi kulokhu, umsebenzi womzimba usadingeka. Uma kungenjalo, ubuthi bungancipha futhi ngaleyo ndlela bubangele umonakalo omkhulu emzimbeni. Uma ungenawo amandla anele okuzivocavoca okukhulu, yenza ama-aerobics. Ngisho nokuhamba okuvamile kuzokwenza. Vele unwebe isikhathi sakho sokuhamba futhi ungazinaki izitebhisi uma ubhekene nekheshi.
• Okubi kokudla kosomkhathi kungabangelwa ngokuzethemba ukuthi iprotheni yokudla okunomsoco, okubonakala ngokuqukethwe okuncane kwekhalori, kwandisa ubungozi bokuthola i-ketoacidosis (ukwehluleka komzimba), futhi kungaphazamisa nokuphazamiseka emsebenzini we-carbohydrate kanye ne-fat metabolism .
• Abantu abaningi bayayeka lokhu kudla maphakathi nendawo futhi ngoba bayacikeka ngokudla kwakhe okuyisidina. Noma kunjalo, ukudla ukudla okufanayo usuku nosuku, udinga amandla amakhulu, okungewona wonke umuntu angaziqhayisa ngawo.

Ukuphinda ukudla kwe-astronaut

Lokhu kudla kunesidingo, ngakho-ke ukudla kosomkhathi kungaba ukucindezela okubonakalayo komzimba, ngakho-ke akunconywa ngokweqile ukuthi ukwenze kaningi kakhudlwana izikhathi 1-2 ngonyaka.