Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-940 Kcal.
Ngokudla okunempilo, ungaphuza ukuguga futhi uthuthukise ukubukeka kwakho. Njengoba izifundo eziningi zesayensi zifakazela, lokhu kunjalo ngempela. Ukudla okulwa nokuguga (okubizwa nangokuthi ukudla okuphakamisa) kwenziwa ngudokotela wesikhumba waseMelika uNicholas Perricone. Uma ulandela izincomo ezinikezwe nguchwepheshe, isikhumba singenziwa sibe bushelelezi futhi sinwebe ngokwengeziwe.
Izidingo zokudla zokulwa nokuguga
Ukudla kokudla okuvuselelayo kufanele kwenziwe ngokwenqaba (noma ukunciphisa ngangokunokwenzeka) ukudla "udoti": amaswidi anekhalori ephezulu athengwa esitolo, ukudla okusheshayo, inyama ebhemayo, imikhiqizo eseqediwe. Futhi, okungenani isikhashana, kuyadingeka ukukhohlwa ngokudla okunosawoti omningi, ushizi oqinile onamaphesenti aphezulu amafutha, amasoseji, ubisi lonke, i-pasta evela kukolweni othambile, imikhiqizo ehlukahlukene kafulawa, inyama enamafutha, imayonnaise, amasoso esitolo, amazambane. , ushukela.
Ngenisa ukudla okunempilo, okunamafutha amancane ekudleni kwakho. Yidla inyama nenhlanzi engenawo amandla, izithelo, imifino, amajikijolo, amakhambi, kanye nemikhiqizo yobisi nemikhiqizo yobisi olumuncu yokuqukethwe kwamafutha aphansi.
Kusukela eziphuzweni, kubekwe umkhuba osindayo ekusetshenzisweni kotshwala, isoda, amajusi ezitolo. Kunconywa ukuthi uyeke ikhofi ngesikhathi sokudla okuvuselela noma ukuphuza ngokweqile. Kungcono ukunikeza okuthandayo itiye eliluhlaza noma le-herbal. Konke ukudla okungadliwa kungaphekiwe kufanele kuphathwe ukushisa ngomusa ngangokunokwenzeka (bhaka kuhhavini noma i-grill, ubilise, ubile, kepha hhayi ukuthosa). Kunconywa ukuthi udle, ngokuya ngemithetho yendlela, kathathu ngosuku. Uma ujwayele izingxenyana (ngokwesibonelo, izidlo ezinhlanu ngosuku), lokhu akuyona inkinga. Yenza izingxenye zibe zincane futhi udle njengokujwayelekile. Vele ukhethe ukudla okulungele ukudla okulula. Lapho-ke bazozuzisa umzimba wakho kuphela.
Inqubo yokulwa nokuguga isekelwe "emikhomo emithathu" - imikhiqizo emithathu yokudla iPerricone etusa ukuba idle kaningi ngangokunokwenzeka. Okungukuthi - lena inhlanzi, i-asparagus nama-blueberries. Ake sibhekisise intandokazi ngayinye yokudla okuphakamisayo.
- Fish
Izinhlanzi zomndeni wama-salmon zibhekwa njengeziwusizo ikakhulukazi. I-polyunsaturated fatty acids, enikeza isikhumba izinto eziningi eziwusizo ezisivumela ukuthi sijabulise abanikazi baso ngokubukeka nokuqina okuncane isikhathi eside. Inhlanzi nokunye ukudla kwasolwandle kuqukethe inani elikhulu lamavithamini amaqembu A, B, D, kanye namaprotheni, amuncwa kalula ngumzimba womuntu.
- I-asparagus
Le mifino iyintandokazi kubantu baseMedithera, abaziqhayisa ngokuphila isikhathi eside kakhulu kunamanye amazwe amaningi. Futhi ngesizathu esihle! Ngempela, ukudla kwabo kufaka inqwaba yezinhlanzi zasolwandle, inhlanzi, imifino, izithelo, amakhambi, amafutha omnqumo. I-Asparagus ifakiwe ezitsheni eziningi. Futhi, abantu baseMedithera bavame ukuyidla ngendlela yayo emsulwa. Njengoba inekhalori eliphansi impela, le mifino inempilo kakhulu. Ngaphezu kwamavithamini amaningi ahlukene, ama-antioxidants avimbela ukuguga ngaphambi kwesikhathi kwesikhumba sethu, i-asparagus iqukethe i-folic acid. Ngenxa yakhe, kuzalwa amangqamuzana amasha emzimbeni. I-Asparagus igaywa kalula futhi ngokushesha.
- aluhlaza okwesibhakabhaka
Leli berry lingumholi wangempela kuma-antioxidants anqwabelene kulo, anamandla okuvikela amaseli ethonyeni lama-radicals amahhala futhi anciphise umthelela omubi wezici eziyingozi zemvelo. Ngakho-ke sincoma ngokuqinile ukuthi ungaphuthelwa yithuba elithe xaxa lokuzitotosa ngaleli berry.
Kunconywa ukuqala usuku ngengilazi yamanzi ekamelweni lokushisa. Iphuze imizuzu engama-20-30 ngaphambi kokudla kwasekuseni. Futhi-ke, khumbula ukuphuza amanzi njalo usuku lonke. I-stratum corneum ingamanzi angama-20%. Uma umuntu engaphuzi uketshezi olwanele, isikhumba siyoma futhi sibe lukhuni, okunomthelela ekugugeni ngaphambi kwesikhathi.
Okulandelayo yizibonelo zokudla okulwa nokuguga okunconywe nguNicholas Perricone.
Izibonelo Zasekuseni:
- i-omelet eyenziwe ngamaprotheni amathathu kanye ne-yolk eyodwa yamaqanda enkukhu; ukunikezwa kwe-oatmeal eshubile kusuka kuzipuni ezimbalwa zamabele omile, ne-20 g yama-alimondi noma amanye amantongomane; inkomishi yekota yamajikijolo noma izingcezu ezimbalwa zamakhabe;
- i-omelet yamaqanda amabili enkukhu enkampanini yamakhowe; i-apula noma esinye isithelo esingeyona isitashi;
- kufika ku-150 g we-salmon ebilisiwe noma eshubile; ipheya noma ucezu noma amakhabe amabili;
- cishe u-150 g we-cottage shizi (amafutha angenamafutha noma aphansi) ngezithelo.
Izibonelo zasemini:
- kufika ku-170 g wezinhlanzi ezinamafutha (i-trout iyindlela enhle kakhulu), ephekwe nge-steam noma eyosiwe; ingxenye yesaladi evela emifino engeyona isitashi kanye nemifino ehlukahlukene, enongwe ngenani elincane lamafutha yemifino; i-kiwi noma izingcezu ezimbalwa zamakhabe;
- 150-170 g we-tuna, okusemathinini ngejusi yabo; ingxenye yesaladi eluhlaza ngejusi likalamula; idlanzana lamajikijolo amasha (okuhle kunakho konke - amajikijolo);
- 170 g sardines emafutheni; ingxenye ye-asparagus ebilisiwe; inkomishi yekota yamajikijolo amasha nezicucu zamakhabe ezimbalwa;
- isitsha sesobho seklabishi esuselwa kuklabishi entsha; cishe i-150 g yezinhlanzi ezibilisiwe noma ezishubile enkampanini yemifino engekho isitashi;
- ucezu lwenkukhu ebilisiwe enesaladi eluhlaza; isitsha sesobho se-puree yemifino ngaphandle kokuthosa; ingilazi yejusi yezithelo.
Izibonelo zokudla:
- cishe i-150 g yesalmon ebilisiwe; Isaladi Yemifino; ipheya elincane kanye nengilazi ye-kefir;
- amaqebelengwane ambalwa enhlanzi ashubile; ukuphakelwa isaladi lezimila zasolwandle kanye nengilazi yeyogathi engenalutho;
- 150 g wenhlama yenkukhu ebilisiwe ngaphandle kwesikhumba no-200 ml wejusi yezithelo esanda kufinywa;
- ukuxubana kwe-broccoli, iklabishi elimhlophe nesipinashi, okuphekwe ngaphandle kokufaka uwoyela; izingcezu ezimbalwa zoshizi ongenawo usawoti; ingilazi yeyogathi ngaphandle kwezithasiselo noma i-kefir.
Namathela emithethweni yendlela yokuphakamisa, uma uzizwa kahle, ungathatha isikhathi eside. Ngemuva kwakho konke, ayiphikisani nenkambiso yendlela yokuphila enempilo futhi, ngemenyu edizayinwe kahle, ayenzi umzimba ube noxinzelelo ngenxa yokushoda kwezinto ezidingekayo ekusebenzeni okujwayelekile.
Ososayensi bakhomba futhi imikhiqizo eyingozi kakhulu ekubukekeni nesimo sesikhumba… Zama ukuwasebenzisa ngokweqile esikhathini sangemva kokudla, kodwa kunalokho ukhohlwe ngawo ngokuphelele.
- Ukuhlanganiswa
Ukudla ushukela ngokweqile emzimbeni kunomthelela enqubeni ye-glycation. Kulokhu, ama-molecule "amnandi" ahlangana kanye nama-molecule ohlobo lwamaprotheni. Mayelana nalokhu, i-collagen ibhujiswa - iphrotheni elibhekele ukugcina ukuqina kwesikhumba, ukubukeka kwaso okunempilo nokukhangayo.
- Utshwala
Iziphuzo eziqukethe utshwala, lapho ziphuzwa ngokweqile, zinomthelela omubi esimweni sesibindi, ukusebenza kwaso kuhlobene ngqo nokubonakala kwesikhumba. Izinduna, ibala eliphuzi, imibimbi ngaphambi kwesikhathi kungenzeka kube umphumela wokuphuza utshwala.
- Inyama enonile
Imikhiqizo yenyama engenamafutha inomthelela ekukhiqizeni ama-radicals mahhala emzimbeni. Baphinde bahlubule ama-electron kumaseli anempilo. Lokhu kulimaza umzimba wonke. Ngenxa yalokho, isikhumba asikwazi ukukhiqiza i-collagen eyanele. Yile ndlela okufika ngayo ukuguga ngaphambi kwesikhathi.
- Amafutha we-Trans
Amafutha okwenziwa angabangela ukuvuvukala kwesikhumba. Ngaphezu kwalokho, lapho bengena emzimbeni, isikhumba sithinteka kakhulu emisebeni ye-ultraviolet. Njengomthetho, imikhiqizo yokudla okusheshayo, imikhiqizo eseqediwe kancane, ukudla okuthosiwe, namaswidi esitolo ayikwazi ukwenza ngaphandle kwamafutha e-trans.
- Ikhofi elinamandla
Lesi siphuzo, esithandwa abaningi, njengotshwala, sinikela ekutheni isikhumba siyoma futhi, ngenxa yalokho, siguga kakhulu.
- I-pasta ethambile nezimpahla ezibhakiwe
Zithinta i-collagen ne-elastin ngokulimazayo, ngenxa yalokho isikhumba esilahlekelwa ukuqina kwayo, siba yisihlava.
Isibonelo Sokuvuselelwa Kokudla Kwansuku zonke kukaNicholas Perricone
Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi enezilayi ze-apula; itiye eliluhlaza.
Isidlo sasemini: inhlanzi eshubile; ingxenye yesaladi evela emifino non-starchy namakhambi; i-kiwi noma izingcezu ezimbalwa zamakhabe; inkomishi yetiye eliluhlaza.
Isidlo sakusihlwa: isibopho senkukhu esibilisiwe noma esithunjiwe ngesitshalo seqanda esisitshiwe noma eminye imifino oyithandayo; usanda kukhanywa ijusi le-apula.
Ukuphikisana nokudla okuguga
Ngenxa yokulinganisela kwayo, ukudla okunjalo kungamukelwa yiwo wonke umuntu ongenazo izinkinga ezinkulu zempilo noma izifo ezidinga ukudla okwehlukile.
Izinzuzo zokudla okulwa nokuguga
- Imiphumela yokudla okuvuselela ivame ukubonakala kungekudala. Njengabantu abazihlole le ndlela ngokwabo bayaqaphela, ngemuva kwesonto, umphumela, njengoba besho, sebusweni. Isikhumba siqina futhi sikhange ngokwengeziwe, sithola ukubukeka okunempilo nokusha.
- Ngaphezu kwalokho, ekudleni okuvuselelayo, ngenkathi ulungisa ukudla kwekhalori, ungalahlekelwa isisindo. Ngokudla imikhiqizo engenhla futhi unciphise okuqukethwe kwekhalori yansuku zonke kumayunithi angu-1200-1500, ngeke nje uguqule ukubukeka kwakho, kodwa futhi ulahle amakhilogremu engeziwe ngendlela efanele futhi enokwethenjelwa.
- Ukudla kubhekwa njengokulinganisela ngokwesethi yezinto nezinto ezithile futhi akufanele kulimaze umzimba. Ngakho-ke, izimiso zalo zisekelwa izazi zokudla okunempilo nodokotela abaningi.
- Ukudla okunikezwe ekudleni kusiza umuntu ukuthi ahlale ekhuthele futhi enamandla.
- Imikhiqizo ekumenyu isiza ukwandisa ukungatheleleki futhi iyindlela engokwemvelo yokuvimbela izifo eziningi, ibe nomphumela omuhle emzimbeni.
- Ukukhethwa okubanzi kokudla kokudla kukuvumela ukuthi ukhethe okulungele ukunambitheka kwakho.
- Le ndlela ayihambisani nomuzwa ongathandeki wendlala nokuhlushwa kusuka ekuvimbeleni okuningi.
Ububi bokudla okulwa nokuguga
- Azikho izingqinamba ezinkulu ezitholakele ekudleni okulwa nokuguga.
- Kepha kubalulekile ukuphawula ukuthi ngomphumela omude futhi ophathekayo, imithetho eyisisekelo yale ndlela kufanele ilandelwe isikhathi eside ngangokunokwenzeka. Njengoba, maye, lapho ubuyela ekudleni okungalungile, ukubukeka kungenzeka nakho kwehle. Futhi ibhonasi engathandeki nayo ingazenza izwakale lapho kubuya ukukhuluphala ngokweqile.
Ukudla okuphindaphindiwe kokulwa nokuguga
Uma kungekho okuphikisanayo, ungabuyela ekudleni okulwa nokuguga futhi noma kunini lapho ufuna khona.