I ka hoʻomakaʻana, ua kūkuluʻia no nā US astronauts (ma ke ala, aʻo ia ke kumu i kapaʻia aiʻo ia he "astronaut"), a ma hope lilo i kaulana i ka aupuni o Rusia.
ʻO ke kumu o kaʻaiʻanaʻo ia, inā pahaʻoe e hoʻohana ai i ka meaʻai a me ke kīʻaha ma kaʻai Kremlin, ponoʻoe e mālama i ka kulekele nui. Ponoʻoe i kaʻaoʻao maʻamau i ka palenaʻana i ka nohoʻana o nā'ōpalu i loko o ke kino (kahi i pāpāʻia i nā meaʻai e loaʻa ai nā'ōpona). Inā kūʻokoʻa ke kino i nā huapiʻa, hiki ke hoʻohana i nā momona mai nā waihona momona no ka ike.
Hiki i nā hebedoma mua ke hoʻemi i ka laweʻia o nā'ōpona i nā lā a 20 g, ma hope
Pono pono e hoʻokaʻawale loaʻia mai ka palaoaʻai, nā meaʻono, nā kīʻahaʻuala, ka sugar, keiki, ka meaʻai. I nā pule mua loa e ahoʻole kaʻaiʻana i nā wai, nā huaʻai a me nā hua. ʻO ka mea nui loa,ʻaʻole ia eʻai i ke kō a me ka meaʻono, no ka mea e like ana kekahi'āpana i kāu lawe aku i ka caloi i kēlā me kēia lā. Hiki iāʻoe keʻai i kaʻiʻo, ka iʻa, nā hua manu, ka lihi, nā huaʻai a me nā mea'ē aʻe a pau i loaʻa kahi haʻahaʻa momona.
I ka wā eʻai ai i nā kui, nā kui a me nā kui, e ho'āʻo e hoʻolohe i kā lākou mele. ʻO ka meaʻoiaʻiʻo,ʻo ka nui o nā mea kanu e hoʻohana ana i nā mea soy ma ka hanaʻana i kēia mau huahana, aʻo kaʻiʻo o kaʻiʻo i loko o ia huahana he 10-30%.
Ma waho aʻe o nā meaʻona hou, he nui ka mākiko i loko o nā kui, kahi e mālama ai i ka wai. No laila, ināʻaʻoleʻoe e maopopo, inā no ka manawa o ka meaʻai, e hoʻolei i nā kānana.
I ka mea nui, hiki iāʻoe keʻai e like me kou makemake, akāʻo ka mea nui,ʻo ia keʻike i ka nui.
E hoʻonuiʻia ka hopena ināʻaʻoleʻoe e hōʻemi wale i nā meaʻawaʻawa, akā, e palena i ka nui o nā calories. E hoʻomanaʻo hoʻi,ʻaʻoleʻoe eʻai i 5 mau hola ma mua o ka moe.
Eia kahi koho kūpono no ka hebedoma, i hōʻuluʻuluʻia ma ke kumu o kaʻai Kremlin. Noʻonoʻo loa kēia mau meaʻai no nā pāʻani no ka hoʻomākaukauʻana, a ma ka manawa like, kūpono i ka hopena kaumaha.
ʻO ka lā mua
Pōʻakai kakahiaka: 100 maumu o ka tīhi, nā hua mai nā hua 3, ka cafe me ka hue a me ke kō.
Lunch: salame kāpili, i hoʻolimalimaʻia me ka waiū, 250-300 g o ka hulu huaʻai me ka hulu lihiliʻi, 100-150 grams o ke keiki hipa momona, kāpili me ka huka
Paʻa ahiahi: 50 g walnuts
Pōʻaha: ke kōmato, 200 g kaʻiʻo moa kolo.
ʻO ka lua o ka lā
Breakfast: 150 g kaki, 2 mau huaʻupuʻa i hoʻomoʻaʻia me nā halo, inuʻole ka kō.
Lunch: huamata huaʻai, meaʻono me kaʻaila, 100 grams, shish kebab, 100 g, mea inu me ka hukaʻole.
Paʻa ahiahi: 200 g cheese
I kaʻaina ahiahi: 100 g o kapiʻupaʻi koko i puhiʻia, ka umauma moa lū, ka inu me ke kōʻole.
Pōʻakai kakahiaka: 2-3 kāpīpī i kāpiliʻia, 100 grams o ka eggplant fried, ke kī me ka pa.
Lunch: huamata hua'ōlelo me nā hawal, 200-250 g, kalo bale, 100-300 g, steak, wai inu
Paʻa ahiahi: 8-10 olive olive
ʻO kaʻaina ahiahi: kahi'ōmato liʻiliʻi, 150-200 g o ka iʻa i hoʻolapalapaʻia, he'ōmole kefir.
ʻO ka hā o ka lā
Breakfast: 150 grams o ka sālaina maikaʻi, 3-4 bahikipi i kāpiliʻia, ka aiʻole ka kō.
Lunch: 100 g o ka'ōmaʻa kuloma, 250 g nā mea i mikoʻia, 200-250 g o ka moa kuala, ke kī me ka pa.
Paʻa ahiahi: 150-200 grams o ka chi.
Kaʻaina ahiahi: 200 grams o ka letus, 200 g of fish fish, tea without sugar.
ʻO ka lima o ka lā
Pōʻakai: 100g o ka tīhi, nā hua i'ōwiliʻia mai nā hua 2, ka'ōmaʻomaʻu me ka kō.
Lunch: 100 g saladi o nā kāloti i kālaiʻia, 250 grams o ka salamōmeli, escalope.
Pāʻani: 30 grams o ke kui
Kaʻaina ahiahi: 200 g waina waina maloʻo, 100 g walaʻi, 200 g o ka iʻa i kōpaʻa, 200 g lettuce.
ʻO ka lāʻeono
Pōʻakaʻaka: hua mai i nā hua he 3-4 me ka hīnī kuʻupuʻu, teaʻole ka 100 100 kahe o ka hīnaʻi, nā hua i'ōwiliʻia mai nā hua 2, ka'ōmaʻomaʻu me ka kō.
Lunch: 100 g o kaumakai paina me ke kāpena a me ka meaʻono kai, 200-250 g i ka iʻa, 250 g o nā mea i'ōniuʻia.
Paʻa ahiahi: 50 g pumpkin.
Kiaʻi: 100 maumu o ka letus, 200 mau iʻa i hanaʻia, he kelehe kefir.
ʻO ka hiku o ka lā
Pōʻakai kakahiaka: 3-4'ūpī i kāpiliʻia, 100 g o ka squash caviar
Lunch: huamata huaʻai me nā hawal, 150 g, broth broth 150 g, lamb kebab from lamb 150 g, cafe without sugar.
Lunch: 100 g o ka'ōmaʻa kuloma, 250 g nā mea i mikoʻia, 200-250 g o ka moa kuala, ke kī me ka pa.
Ka Pāʻani: 30 g manoma.
Kaʻaina ahiahi: ka'ōmato, 200 grams o kaʻiʻo i kahuʻia, he kelehe kefir.
He mea kūpono eʻikeʻoe i ka hōʻokiʻia o kaʻai Kremlin no ka poʻe i hoʻomauʻia ka naʻau, ka maʻi paʻakikī, ka'ōpū a me ka maʻi o ka'ōpū. ʻAʻole nō hoʻi i'ōleloʻia no nā wāhine hāpai. Ma kekahi hihia, mai lawe i nā kūlana a maikaʻi loa eʻike hou i kahi meaʻai.