Ukwehlisa isisindo nemibimbi: ukudla uDkt Perricone
Ukwehlisa isisindo nemibimbi: ukudla uDkt Perricone

Ukuphakamisa nokudla, ngudokotela wesikhumba waseBrithani uNicholas Perricone, waba ngumthengisi othengisa kakhulu ngokushesha lapho kuvela.

Ukwehlisa isisindo nemibimbi: ukudla uDkt Perricone

Ukubize njengokudla kokuphakamisa ubuso, njengoba imiphumela yalolu hlelo lwamandla ukunciphisa isisindo kanye nomphumela wokuvuselela jikelele. Futhi umphumela walokhu wawusobala, njengoba wawukhonjiswa ngqo EBUSWINI - imibimbi yenziwa yaba bushelelezi, ibala laba lisha ngokwengeziwe, isikhumba saba nokunwebeka, nezinwele zaqina futhi zacwebezela.

Iqiniso ngukuthi isisekelo sokudla kwePerricone sicebile ngama-antioxidants namavithamini, amajikijolo nezithelo, nezinhlanzi ezinolwandle ezinamafutha (ikakhulukazi ama-salmon).

Unganciphisa kanjani isisindo futhi uvuselele ekudleni uDkt Perricone

Okubalulekile, udinga ukususa empilweni yakho lokho okufaka isandla ekulimaleni kwama-molecule esikhunjeni. Okungukuthi, ukwanda kokusetshenziswa koshukela, ukuntuleka kokulala, ukutholakala kwelanga isikhathi eside, Ukubhema, utshwala.

Imikhiqizo eyinhloko yokudla:

  • Uhlobo lwenhlanzi. Le nhlanzi icebile ngamaprotheni anciphile abuyisela amaseli namafutha acid i-omega 3, enondla isikhumba isinikeze ukukhanya nokuqabuka. Ngaphezu kwalokho, iqukethe ama-antioxidants kanye ne-DMAE, egcina ithoni yemisipha, kufaka phakathi imisipha yobuso futhi ivimbela imibimbi.
  • Izithelo namajikijolo (okusajingijolo, amajikijolo, ama-strawberry, ibhece, ama-apula, amapheya) kokwenza i-dessert. Kukhona nenani elikhulu lama-antioxidants aqukethe ama-carbohydrate anenkomba ephansi ye-glycemic angabangeli ukwanda okusheshayo kushukela wegazi.
  • Imifino eluhlaza okotshani. Futhi iqukethe ama-antioxidants anciphisa ama-radicals wamahhala futhi avimbele ukuguga.

Ukwehlisa isisindo nemibimbi: ukudla uDkt Perricone

Ungadla kanjani ekudleni kukaDkt Perricone

Yidla ukudla ngendlela eqinile: okokuqala amaprotheni, bese kuba yi-carbohydrate.

Kunezinguqulo ezi-2 zalokho kudla okudumile - izinsuku ezintathu nezinsuku ezingama-3. UDkt Perricone uthi ukudla i-salmon okungenani ama-28 ngosuku ngosuku lokudla kwezinsuku ezi-2, uzobukeka kahle futhi uzizwe kangcono. Ngaphezu kwalokho, le nguqulo emfushane izosiza ukulungiselela ukudla okude futhi ubone ukuthi ikufanela kanjani.

Ukudla kwezinsuku ezintathu kokuphakamisa ubuso:

Ukudla kwasekuseni: amaqanda amhlophe amhlophe amaqanda ama-3 neqanda eli-1 eliphelele kanye (noma) no-salmon ongu-110-160 g (inhlanzi ingashintshwa yinyama yenkukhu noma i-tofu); uhhafu weNdebe ye-oatmeal, uhhafu weNdebe yamajikijolo nocezu lwekhabe; 1-2 izingilazi zamanzi.

Dinner: 100-150 amagremu esalmon noma i-tuna; isaladi yemifino eluhlaza okotshani egqokwa ngamafutha omnqumo nejusi kalamula; 1 izithelo ze-kiwi noma ucezu lwekhabe nengxenye yeNdebe yamajikijolo, 1-2 izinkomishi zamanzi.

Dinner: 100-150 amagremu esalmon; isaladi lemifino eluhlaza okotshani ngokugqokwa kwamafutha omnqumo ngejusi kalamula; isigamu seNdebe yemifino eshubile (i-asparagus, i-broccoli, isipinashi); ucezu lwekhabe nengxenye yeNdebe yamajikijolo, 1-2 izinkomishi zamanzi.

Ngaphambi kokulala ungadla: 1 i-Apple, 50 g webele laseTurkey; 150 g weyogathi yemvelo ngaphandle kwezithasiselo; idlanzana lama-hazelnut, ama-walnuts noma ama-alimondi.

Ukudla kwezinsuku ezintathu kokuphakamisa ubuso:

Umgomo wokunikezwa kwenguqulo yezinsuku ezingama-28 uyafana: izikhathi ezi-3 ngosuku ngokudla okulula oku-2, kepha isethi ebanzi yemikhiqizo:

  • izinhlanzi zasolwandle kanye nokudla kwasolwandle, ibele laseTurkey kanye nesifuba senkukhu;
  • yonke imifino, ngaphandle kwemifino yezimpande (amazambane, izaqathe, ama-beet), uphizi nommbila;
  • imifino;
  • amajikijolo nezithelo, ngaphandle kobhanana, amawolintshi, amagilebhisi, ikhabe, umango, upopo (kubangela ukwanda okusheshayo kukashukela egazini);
  • amantongomane aluhlaza (ama-walnuts, ama-pecans, ama-alimondi, ama-hazelnut);
  • imidumba (udali nobhontshisi), iminqumo namafutha omnqumo;
  • imikhiqizo yobisi enamafutha aphansi;
  • i-oatmeal;
  • phakathi kweziphuzo - amanzi, itiye eliluhlaza namanzi amaminerali akhazimulayo.

Ukwehlisa isisindo nemibimbi: ukudla uDkt Perricone

Okungafanele kudliwe

Utshwala obuvinjelwe, ikhofi, ama-soda kanye neziphuzo zezithelo, ukudla okugayiwe kanye nokudla okusheshayo, izimpahla ezibhakiwe namaswidi, noma yikuphi okusanhlamvu ngaphandle kwe-oatmeal, amasoso nama-marinade.

Futhi udinga ukuphuza uketshezi olwanele (izingilazi eziyi-8-10 zamanzi, itiye eliluhlaza) nokuzivocavoca umzimba.

Okuningi ngokubuka kokudla kukaDkt Perricone kuvidiyo engezansi:

UDkt Perricone - Isifinyezo Sezinsuku Ezi-3 Zokudla

shiya impendulo