Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 770 Kcal.
Iwe unorota nezve huremu hwaunonzwa mushure mekudzora huremu? Chikafu cheastronaut chinokubatsira iwe. Kana iwe waifunga kuti iwe uchafanirwa kudya chikafu mune machubhu, zvinova zviripo mune vanokunda nzvimbo, izvi hazvisizvo zvachose.
Muchokwadi, hazvisi pachena nei chikafu chakatumidzwa nenzira iyoyo. Asi zvinowanzozivikanwa kuti kuomarara kwechikafu ichi kwakabatana nekuoma kwebasa revanoongorora muchadenga. Kudya uku kwakagadzirirwa kwenguva yakati rebei (mazuva makumi maviri), mushure meizvozvo unogona kurasikirwa kusvika kumakirogiramu makumi maviri zvisina basa kumuviri.
Chidimbu cheAstronaut chinodiwa
Ziva kuti kuomerwa kwekutarisa nzvimbo yekudya kunonyanya kukonzerwa nekuti zuva nezuva ine menyu imwe, chikafu chaunogona kujaira pazasi. Zvokudya zvinobvumirwa zvinosanganisira mazai, huku yakaonda, kefir uye cottage cheese ine zvishoma zvishoma zvemafuta, kofi isina kusvibiswa uye tii (girinhi ndiyo inonyanya kukosha). Paunenge uchigadzira chikafu, hazvibvumirwi kushandisa mafuta nemafuta akasiyana-siyana. Zvimwe zvese zvekudya nezvinwiwa zvinowira muchikamu chinorambidzwa.
Izvo zvakakosha kuti uzive kuti hazvidiwe kugara pachikafu ichi kwemazuva makumi maviri. Kana iwe uchida kurasikirwa nemapaundi mashoma, ramba uchidya marathon kudzamara wawana icho chaunoda mhedzisiro. Izvo zvinodikanwa kumisa chikafu chevaya vanoongorora muchadenga kana paine kudzikira kwehutano.
Ichi chikafu chinoshanda zvinobudirira nokuti chinobatanidza nzira mbiri dzinokosha dzekurasikirwa. Chekutanga, inopa kuderera kunooneka kwezuva nezuva calorie kudya. Inongova ne700 calories chete, iyo iri pasi peinokurudzirwa kudya. Chechipiri, kudya kwevazivi vemuchadenga kunoshanda nekuti kunobva pazvikafu zveprotein chete. Kudziviswa kwakapinza kwekudya kwemakhahydrates mumuviri, sekutonga, kunobatsira pakurasikirwa. Ndokusaka mapuroteni ekudya mune zvese zvakasiyana-siyana zvakakurumbira.
Kuti uchengetedze mugumisiro kwenguva yakareba uye urege kukuvadza hutano hwako, zvakakosha zvikuru kuti ubve mukudya uku kwakasimba nenzira yakarurama uye zvishoma nezvishoma. Usamhanye kuremedza makhahydrates, kunyange kubva muboka rakaoma, iro rinozivikanwa kuti rine utano. Kutanga, wedzera imwe michero kune yako yekudya kwekudya kwekudya kwekudya kwekudya kwemangwanani, wozoisa kumusoro ne porridge (oatmeal ndiyo yakanakisisa). Zvadaro zvishoma nezvishoma, zuva nezuva, suma mamwe ma carbs ane hutano. Tanga nemiriwo isiri-starchy, asi perekedza zvese izvi zvekudya nemapuroteni. Zvokudya zvakanatswa, zvinotapira uye zvakanyanya-calorie zvinofanira kudziviswa kubva kwenguva yakareba sezvinobvira. Iwe unogona kuzvipa pane anonzi mazuva ekuzorora kwekudya (somuenzaniso, pamazororo, apo mabiko asina kudya asingagoni kudziviswa). Chete maitiro ekudya akadaro achabatsira kuchengetedza mhedzisiro ye cosmic yechokwadi.
Kuchenjerera kunofanirwa kubhadharwa kutarisirwa kweganda. Sezvo vanhu vachiwanzo kurasikirwa nehuremu pakudya uku nehuremu hwakaringana hwekirogiramu, ganda rinogona kuseva kana, zvirinani, kuva rinotsemuka. Kuti udzivise izvi, usaregeredze akasiyana mapeji uye masikisi ane simba rekusimudza.
Chikudya chamangwanani: zai rimwe, yakabikwa kana yakakangwa mupani yakaoma frying; girazi rekefir yakaderera-mafuta kana kapu yetii isina chinhu / kofi.
Kudya kwemangwanani kwechipiri: girazi kefir.
Kwekudya kwemasikati: huku yakabikwa muhuwandu hwakakwana kugutsa nzara (asi kwete inopfuura hafu yehuku yepakati-huku, isina ganda uye mafuta zvikamu); kusvika pamamirimita mazana mashanu emuto wakaderera wemafuta nyama; girazi remafuta mashoma-kefir kana kapu yeti / kofi isina zvinotapira.
Manheru snack: girazi reyogati.
Kudya kwemanheru: girasi rekefir kana kusvika 200 g ye-low-fat cottage cheese pasina zvinowedzera. (Zviri nani kuti usarudze kefir, izvi zvichabatsira kukurumidza kuderedza uremu. Asi kana iwe uchinzwa kuti nzara iri kurwisa, uye iwe unogona kuputsika, wobva wadya chikafu chine cottage cheese.)
chitsamba… Chingwa chidiki chimwe chete chinotenderwa muchidimbu chemangwanani echipiri kana chikafu chemasikati. Sekureva kwevagadziri vechikafu, zviviri, kunyangwe zvisingakoshe zvakadaro, zvekudya zvekudya zvinogona kudzora nzira yekudzora uremu.
Chikafu cheAstronaut chinopesana
- Kugara pachikafu chevazivi venyeredzi hakukoshe kune vakadzi mune chinonakidza chinzvimbo, vanaamai vanoyamwisa, vanhu vane chero hosha dzeitsvo, yemoyo system, yemudumbu.
- Kunyangwe iwe uchinzwa wakakura, hazvizove zvisina basa kuona chiremba kuti atariswe hutano uye kubvunzana nguva isati yatanga. Izvi zvakakosha kudzikisira njodzi dzekukuvara kuhutano kubva pakutevera dzakasimba mirayiridzo.
Astronaut Kudya Kunobatsira
- Kudya kwacho kwakanaka kune kunyanyisa. Zvinoenderana neongororo, mhedzisiro yekudzora huremu vanhu vakapedza zvavakatanga zvinobatika.
- Kupa iyo chaiyo yekubuda kubva mukudya, mhedzisiro yakawanikwa inosara kwenguva yakareba kwazvo uye inokufadza iwe mukutenda kwesimba rakaratidzwa.
- Kakawanda, chikafu chakadai chinobatsira pakuonekwa (kunyanya ganda rinoshandurwa, flabbiness, acne nezvimwe zviratidzo zvisingafadzi zvinobva pairi).
- Zvakanakira kudya kwevachadenga zvinosanganisira kureruka kwekubika. Zvakakwana kungobika batch itsva yenyama uye mazai nguva nenguva. Iwe zvechokwadi haufanirwe kugara mukicheni kwemaawa.
Kukanganisa kwevaya vanoona chikafu
- Kana mapuroteni akawanda ekudya achibatsira kuchengetedza toni yesimba, ramba wakangwarira uye uchishingairira kuita zvemitambo, nzvimbo yekudya, nhamo, haigone kuzvirumbidza nemhedzisiro yakadaro. Sezvo iyo calorie yemukati yakaderera kwazvo, vanhu vazhinji, maererano neongororo, havana simba rakakwana kunyangwe kuita musimba wakapusa. Zvinogonekawo kuti unozongosangana neutera. Asi zvakakosha kuti muviri ubvise marara mushure mekudya mapuroteni. Uye nokuda kweizvi, basa remuviri richiri kudiwa. Zvikasadaro, chepfu inogona kudzika uye nekudaro ichikonzera kukuvadza kwakanyanya kumuviri. Kana iwe usina simba rakakwana rekuita maekisesaizi akakomba, ita aerobics. Kunyange kufamba nguva dzose kuchaita. Ingowedzera nguva yako yekufamba uye usaregeredza masitepisi akatarisana nerevheta.
- Izvo zvakashata zvekudya kwevaastrononaut zvinogona kuve nechivimbo kunzi kune icho chikafu cheprotein, icho chinozivikanwa neakaderera macalorie zvemukati, inowedzera njodzi yekukudziridza ketoacidosis (metabolic kutadza), uye zvakare inogona kumutsa kukanganisika mubasa rehydrohydrate uye mafuta metabolism .
- Vanhu vazhinji vanosiya ichi chikafu pakati nepakati uye nekuti vanofinhwa nekudya kwake kusingafadzi. Asi, kuti udye chikafu chimwe chete zuva nezuva, unoda simba rakakomba, iro risingagone kuzivikanwa nemunhu wese.
Kudzokorora chikafu cheastronut
Ichi chikafu chinenge chiri chishoma, uye nekudaro chikafu chevamuchadenga chinogona kuva kunetsekana kunooneka kwemuviri, uye nekudaro hazvikurudzirwe kuzviita kakawanda 1-2 pagore.