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