Upload table with a flat file Once - without program

Hello,

I know that it is possible to upload a Z table from a flat file. (without program)

I do not have a problem with this table. I manage a maintenance view (SM30) and I can thus enter one by one a recording in this table and to put it in an transport request(R3TR-TABU)

I would like to enter all the recordings only one (with a file.)

I know that it is possible... but how???

Thank you to help me.

Servane