Dzidza maitiro ekuita iyo Perricone Kudya iyo inovimbisa kumutsidzira ganda
Zvemukati
- Chikafu chinotenderwa mukudya kwePerricone
- Zvikafu zvakarambidzwa mukudya kwePerricone
- Perricone menyu yekudya
Kudya kwePerricone kwakagadzirwa kuvimbisa ganda rehudiki kwenguva yakareba. Iyo yakavakirwa pane chikafu chakapfuma mumvura, hove, huku, maorivhi nemiriwo, pamwe nekudzikira mushuga uye makabhohaidhiretsi anokurumidza kusimudza ropa reropa, senge mupunga, mbatatisi, chingwa nepasta.
Kudya uku kwakagadzirirwa kurapa uye kudzivirira kuunyana kweganda, sezvo ichipa mapuroteni epamusoro ekunyatso dzoreredza maseru. Chimwe chinangwa cheichi chikafu chevechidiki ndechekuderedza kuzvimba mumuviri, kudzikisa kudyiwa kweshuga uye makabhohaidhiretsi mune zvese, chinova chikonzero chikuru chekukwegura.
Pamusoro pechikafu, chikafu ichi chakagadzirwa na dermatologist Nicholas Perricone inosanganisira tsika yekurovedza muviri, kushandisa mafuta ekurwisa-kukwegura uye kushandisa zvekuwedzera zvekudya, zvakaita sevhitamini C uye chromium.
Chikafu chinotenderwa mukudya kwePerricone
Zvibvumidzwa zvekudya zvemhuka
Zvakapfuma zvakabvumidzwa chikafu chemuti kubvaZvikafu zvinobvumidzwa mukudya kwePerricone uye izvo zviri hwaro hwekuzadzisa kudya ndeizvi:
- Nyama dzakaonda: hove, huku, turkey kana hove dzegungwa, izvo zvinofanirwa kudyiwa zvisina ganda uye zvakagadzirwa zvakabikwa, zvakabikwa kana zvakakangwa, zvine munyu mushoma;
- Skimmed mukaka uye zvigadzirwa: sarudzo inofanirwa kupihwa yakasikwa yogati uye machena chizi, senge ricotta chizi uye kottage chizi;
- Muriwo nemiriwo: ndiko kunobva fiber, mavitamini uye zvicherwa. Zvaunoda zvinofanirwa kupihwa zvakanyanya kune yakasvibira uye yakasviba miriwo miriwo, senge lettuce uye kabichi;
- Zvibereko: pese pazvinokwanisika, dzinofanirwa kudyiwa nepepuru, uye zvido zvinofanirwa kupihwa plums, mavise, sitirobheri, bhuruu, mapere, mapichisi, maorenji uye mandimu;
- Mbesa bhinzi, nyemba, nyemba, soya uye pizi, sezvo ari manyuko ehuswa yemiriwo uye mapuroteni;
- Mbeu dzemafuta: hazelnuts, chestnuts, walnuts uye maamondi, sezvo ivo vakapfuma mu omega-3;
- Mbeu dzese: oats, bhari nembeu, zvakaita seflakisi uye chia, sezvo ari manyuko efaera yakanaka nemafuta, senge omega-3 uye omega-6;
- Mvura: sarudzo inofanirwa kupihwa kumvura, kunwa magirazi masere kusvika gumi pazuva, asi green tii isina shuga uye isina chinotapira inobvumidzwa;
- Zvinonhuwira: maorivhi, ndimu, masayadhi emasitadhi uye zvinonhuhwirira miriwo yakadai separsley, basil uye cilantro, ndoda nyowani.
Izvi zvekudya zvinofanirwa kudyiwa zuva nezuva kuitira kuti iyo antioxidant uye anti-kupisa mhedzisiro iwanikwe, ichiita mukurwira kuunyana.
Zvikafu zvakarambidzwa mukudya kwePerricone
Chikafu chakarambidzwa muPerricone chikafu ndeavo anowedzera kuzvimba mumuviri, senge:
- Nyama ine mafuta: nyama tsvuku, chiropa, moyo uye ura hwemhuka;
- Yakakwirira glycemic index makabhohaidhiretsi: shuga, mupunga, pasita, furawa, chingwa, zviyo zvechibage, zvinokanganisa, zvinwiwa, makeke uye zvihwitsi;
- Zvibereko: michero yakaomeswa, bhanana, chinanazi, apurikoti, mango, visi;
- Muriwo: manhanga, mbatatisi, mbatatisi, beet, karoti dzakabikwa;
- Mbesa bhinzi yakafara, chibage.
Pamusoro pechikafu, chikafu chePerricone chinosanganisira zvekare tsika yekurovedza muviri, kushandiswa kwemafuta ekurwisa kuchembera uye kushandisa zvimwe zvinovaka muviri, zvakaita sevhitamini C, chromium uye omega-3.
Kudya kwakarambidzwa kwakazara mumafuta uye makabhohaidhiretsi
Kudya kwakashata kwemavambo emitiPerricone menyu yekudya
Tafura iri pazasi inoratidza muenzaniso we3-mazuva ePerricone menyu yekudya.
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Pakumuka | 2 magirazi emvura kana green tii, isina shuga kana zvinotapira | 2 magirazi emvura kana green tii, isina shuga kana zvinotapira | 2 magirazi emvura kana green tii, isina shuga kana zvinotapira |
| Kudya kwemangwanani | Omelet yakagadzirwa ne3 mazai machena, 1 zai yolk uye 1/2 mukombe. yeoat tii + 1 chidimbu chidiki chevise + 1/4 mukombe. tsvuku yemichero tii | 1 diki turkey sausage + 2 mazai machena uye 1 zai yolk + 1/2 mukombe. oat tii + 1/2 mukombe. tsvuku yemichero tii | 60 g yesaroni yakakangwa kana yekuputa + 1/2 mukombe. oat tii nesinamoni + 2 col yemuarumondi tiyi + 2 matete matete evise |
| Kwekudya kwemasikati | 120 g yesaroni yakakangwa + 2 makapu. lettuce, madomasi uye cucumber tii yakarungwa ne 1 teaspoon yemafuta emuorivhi uye madonhwe emonimu + 1 chidimbu chevise + 1/4 mukombe. tsvuku yemichero tii | 120 g yehuku yakakangwa, yakagadzirirwa saradhi, nemishonga yekuravira, + 1/2 mukombe. steamed broccoli tii + 1/2 mukombe. sitirobheri tii | 120 g yetuna kana sardini yakachengetedzwa mumvura kana maorivhi + 2 makapu. romaine lettuce, madomasi uye makango zvidimbu + 1/2 mukombe. lentiy muto tii |
| Manheru masikati | 60 g yehadzi yehuku yakabikwa nemakwenzi, isina sarufa + 4 maarumondi asina kusvibiswa + 1/2 apuro girini + magirazi emvura | 4 zvimedu zveTurkey zamu + 4 Cherry matomatisi + 4 maarumondi + 2 magirazi emvura kana unsweetened girini tii kana zvinotapira | Zvimedu zvina zveTurkey zamu + 1/2 mukombe. sitirobheri tii + 4 yeBrazil nzungu + 2 magirazi emvura kana unsweetened girini tii kana zvinotapira |
| Kudya kwemanheru | 120 g yesaroni yakakangwa kana tuna kana sardini yakachengetedzwa mumvura kana maorivhi + 2 makapu. romaine lettuce, madomasi uye cucumber zvidimbu zvakarungwa ne 1 col yemafuta emuorivhi uye madonhwe emonimu + 1 mukombe. asparagus tii, broccoli kana sipinashi yakabikwa mumvura kana yakabikwa | 180 g yeakachekwa chena hake • 1 mukombe. manhanga tii yakabikwa uye yakarungwa nemakwenzi + 2 makapu. Roma lettuce tii ine 1 mukombe. pea tii yakarungwa nemafuta emuorivhi, gariki uye muto wemonimu | 120 g yeteki kana zamu rehuku pasina ganda + 1/2 mukombe. yakakangwa zucchini tii + 1/2 mukombe. soy, lentil kana bhinzi saladhi tii, ine maorivhi nemonimu |
| Kudya kwemanheru | 30 g yeturkey zamu + 1/2 green apuro kana peya + 3 maamondi + 2 magirazi emvura kana unsweetened girini tii kana zvinotapira | 4 zvimedu zveTurkey zamu + 3 maarumondi + 2 matete matete evise + 2 magirazi emvura kana unsweetened girini tii kana zvinotapira | 60 g yesaroni yakakangwa kana kodhi + 3 nzungu dzeBrazil + 3 matomatisi etamuri + magirazi maviri emvura kana tii yakasvinwa isina kutapira kana zvinotapira |
Kudya kwePerricone kwakagadzirwa naNicholas Perricone, dermatologist uye muongorori weAmerica.
Zvinyorwa Zvinonakidza
Kumbira Kudya Chiremba: Carb-Inotakura