Okuqukethwe
Mhlawumbe wonke umuntu uzwile mayelana nokudla kwe-Kremlin. Udume kakhulu kangangoba sekukhulunywe ngaye izikhathi ezingaphezu kwesisodwa ngisho nasemidlalweni edumile kamabonakude. Isibonelo, u-Ensign Shmatko ochungechungeni oluthi "Amasosha" wehlisa isisindo kulokhu kudla okuthile. Uphinde wakhethwa ababhali besikrini kumama "we-Beautiful Nanny". I-heroine kaLyudmila Gurchenko ochungechungeni oluthi "Qaphela, Zadov" wakhetha indlela efanayo ukunciphisa umzimba. Futhi iphayona lokudla kwe-Kremlin kwakuyintatheli ye-Komsomolskaya Pravda Yevgeny Chernykh - kwaba ngesandla sakhe esilula ukuthi waya kubantu abavela emakhasini ephephandaba. Nguye owabhala incwadi yokuqala ngaye.
Kamuva, izincwadi eziningi eziphathelene nokudla kwe-Kremlin zanyatheliswa, kodwa, ngeshwa, ekuphishekeleni inzuzo, abalobi abazange bazihluphe ukuhlola ulwazi futhi ngokuvamile lapho awutholi nje iseluleko esingenamsebenzi, kodwa futhi siyingozi empilweni. Ngakho-ke, uma ufuna ukufunda okwengeziwe ngakho, bheka umthombo wokuqala, ezincwadini zika-Evgeny Chernykh.
Manje kungani ukudla kwe-Kremlin kuthakazelisa? Ngokusho kwezazi zokudla okunomsoco, kwabaningi, uhlelo lokunikeza amaphuzu kuye ngokuthi okuqukethwe kwe-carbohydrate ekudleni okuhlukene kulula kunokubala amakholori nokulinganisa amafutha, amaprotheni nama-carbohydrates. Imenyu yesonto yenzelwe ukunciphisa umzimba futhi izokusiza uqonde uhlelo lwamaphuzu.
Izinzuzo zokudla kwe-Kremlin
Ukudla kwe-Kremlin kufana nokudla kwe-keto ngokuthi inani lama-carbohydrates ekudleni liyancipha ngangokunokwenzeka. Ukukhishwa kwama-carbohydrate ekudleni akuvumeli umzimba ukuba uwasebenzise njengamandla amakhulu, ngakho-ke kufanele usebenzise izinsiza zangaphakathi futhi ushise amafutha.
Ukudla kwe-Kremlin kuhlukaniswa ngesistimu yokufaka amaphuzu, hhayi ama-calories, okulula kwabaningi. Ngokuya ngokuqukethwe kwama-carbohydrates emkhiqizweni, iphuzu linikezwa kuwo. Igremu elilodwa lama-carbohydrate lilingana nephuzu elingu-1. Ithebula elikhethekile lokuqukethwe kwe-carbohydrate yemikhiqizo yokudla kwe-Kremlin lenziwe.
Ububi bokudla kwe-Kremlin
Ngesikhathi sokudla kwe-keto, okuqinile kakhulu, ama-carbohydrate aqedwa ngokuphelele futhi inqubo ye-ketosis iqala, lapho umzimba ufunda ukuphila namafutha awo, ulahlekelwe umkhiqizo wawo ojwayelekile wamandla ngendlela yama-carbohydrate. Ububi bokudla kwe-Kremlin ukuthi inqubo ye-ketosis ivinjelwe futhi ayiqali, ngoba ama-carbohydrate ahlala engezwa ekudleni. Ngenxa yalokho, umzimba udinga ama-carbohydrate, futhi awufundanga ukwenza ngaphandle kwawo nhlobo. Ngenxa yalokhu, ukuphazamiseka kufulawa, ukulahlekelwa amandla, ukucasuka kungenzeka.
Ngenxa yokuntuleka kokuvinjelwa kwamafutha, inyama, kulula ukudlula ukudla okujwayelekile kwekhalori, bese isisindo singeke sihambe, ngoba inani lokudla "okuvunyelwe" lizokwenqatshelwa.
Imifino enoshukela, enesitashi, enesitashi, ushukela, irayisi ayifakwa ekudleni. Okugxilwe kakhulu enyameni, inhlanzi, amaqanda kanye noshizi, kanye nemifino ene-carb ephansi, futhi ingadliwa ngokuvinjelwa okuncane noma kungavunyelwe nhlobo. Phakathi nalokhu kudla, utshwala abuvunyelwe, kodwa buqinile kuphela futhi bungenashukela, njengoba kunama-carbohydrate amaningi ewayini nakwezinye izinto. Nokho, kukho konke udinga ukwazi isilinganiso.
Usuku 1
Ukudla kwasekuseni: inhlanzi ebilisiwe (0 b), iqanda elibilisiwe (1 b), ikhofi elingenashukela (0 b)
Usuku lokudla: upelepele ofakwe inyama egayiwe (10 b), itiye
Umthamo: izimfanzi ezibilisiwe (0 b)
Dinner: ingilazi ye-kefir (1 b)
Usuku 2
Ukudla kwasekuseni: ingilazi yobisi (4 b), i-cottage shizi (1 b)
Usuku lokudla: umhluzi onenkukhu neqanda elibilisiwe (1 b), ikhukhamba nesaladi yeklabishi yaseChina (4 b)
Isidlo sasemini: indishi yama-raspberries (7 b)
Dinner: ucezu lwengulube kuhhavini (Z b)
Usuku 3
Ukudla kwasekuseni: i-omelet kusuka kumaqanda enkukhu ama-2 (6 b)
Usuku lokudla: inhlanzi evulekile (0 b), i-zucchini eyisitshulu (ene-b)
Umthamo: i-apula (10 b)
Dinner: i-cottage shizi (1 b)
Usuku 4
Ukudla kwasekuseni: i-cottage shizi, ingafakwa ukhilimu omuncu (4 b), isobho (0 b), ikhofi ngaphandle koshukela (0 b)
Usuku lokudla: isibindi senkomo (1 b), ukhukhamba kanye nesaladi yeklabishi yaseChina (4 b)
Umthamo: i-apula eliluhlaza (5 b)
Dinner: inyama ebhakwe nge-bell pepper kanye notamatisi (9 b)
Usuku 5
Ukudla kwasekuseni: iqanda elibilisiwe, ama-2 ama-pcs. (2 b), ushizi oqinile, 20 gr. (1 b)
Usuku lokudla: isobho lamakhowe (14 b), isaladi yemifino yamakhukhamba notamatisi (4 b)
Isidlo sasemini: ijusi likatamatisi, 200 ml. (4 b)
Dinner: ithanga elikhishiwe, i-100 gp. (Ikhasi 6)
Usuku 6
Ukudla kwasekuseni: i-omelet yamaqanda amabili (6 b), itiye elingenashukela (0 b)
Usuku lokudla: inhlanzi ethosiwe (0 b), i-coleslaw nebhotela (5 b)
Umthamo: i-apula (10 b)
Dinner: inyama yenkomo yenkomo 200 gr (0 b), 1 utamatisi we-cherry (2 b), itiye
Usuku 7
Ukudla kwasekuseni: iqanda elibilisiwe, ama-2 ama-pcs. (2 b), ushizi oqinile, 20 gr. (1 b)
Usuku lokudla: umhluzi wenkukhu neqanda elibilisiwe (1 b), i-zucchini (4 b), itiye (0 b)
Umthamo: isaladi yokhula lwasolwandle nebhotela (4 b)
Dinner: ingulube isitshulu utamatisi 200 gr (7 b), itiye
Imiphumela
Njengokudla okuningi, lapho isisindo sokuqala somuntu sikhulu, umphumela uzoba ngcono azowuthola ekugcineni. Kungenzeka ukulahlekelwa isisindo kuze kufike ku-8 kg. Ngesikhathi sokudla, ukuqunjelwa kungase kwenzeke, lapho ukungezwa kwe-bran ekudleni kuzosiza.
Ukubuyekezwa kwe-Dietitian
- Ingozi enkulu yokudla kwe-Kremlin ukudla ngokweqile, njengoba ukusetshenziswa kwama-carbohydrates kuphela kunqunyelwe, kulula ukudlula okujwayelekile kwamafutha namaprotheni. Ngakho-ke, kuyanconywa futhi ukuqapha okuqukethwe kwekhalori okuphelele kokudla, ngoba inani eliningi lamafutha elithatha indawo yama-carbohydrate linganciphisa inqubo yokulahlekelwa isisindo noma lingene emafutheni omzimba. Ngemuva kokuphela kokudla, kunconywa ukwethula kancane kancane ama-carbohydrate ekudleni kwansuku zonke, futhi kungcono ukukhipha ngokuphelele ama-carbohydrate "asheshayo" ngendlela kashukela nofulawa, kusho. U-Dilara Akhmetova, isazi sokudla okunomsoco, umqeqeshi wokudla okunomsoco.