Funda ukuthi ungakwenza kanjani ukudla kwePerricone okuthembisa ukuvuselela isikhumba

-Delile

• Ukudla kuvunyelwe ekudleni kwePerricone
• Ukudla okungavunyelwe ekudleni kwePerricone
• Imenyu yokudla kwe-Perricone

Ukudla kwePerricone kudalelwe ukuqinisekisa isikhumba sentsha isikhathi eside. Kususelwa ekudleni okunothe ngamanzi, inhlanzi, inkukhu, uwoyela womnqumo nemifino, kanye nokuba noshukela omncane kanye nama-carbohydrate akhuphula ushukela egazini ngokushesha, njengelayisi, amazambane, isinkwa kanye ne-pasta.

Lokhu kudla kwaklanyelwe ukwelapha nokuvimbela imibimbi yesikhumba, njengoba kunikeza amaprotheni asezingeni eliphakeme ukuze kubuyiselwe amaseli ngendlela efanele. Enye inhloso yalokhu kudla kwentsha ukunciphisa ukuvuvukala emzimbeni, kunciphisa ukusetshenziswa koshukela nama-carbohydrate ngokujwayelekile, okuyimbangela enkulu yokuguga.

Ngaphezu kokudla, lokhu kudla okwenziwe ngudokotela wesikhumba uNicholas Perricone kufaka phakathi ukuzivocavoca umzimba, ukusetshenziswa kokhilimu abalwa nokuguga kanye nokusetshenziswa kwezithako zokudla, njengevithamini C kanye ne-chromium.

Ukudla kuvunyelwe ekudleni kwePerricone

Ukudla okuvunyelwe okuvela ezilwaneniUkudla okunothile okuvunyelwe okususelwa esitshalweni

Ukudla okuvunyelwe ekudleni kwePerricone futhi okuyisisekelo sokufeza ukudla yile:

• Ukudla okunomsoco: inhlanzi, inkukhu, ikalikuni noma ukudla kwasolwandle, okufanele kudliwe ngaphandle kwesikhumba futhi kuphekwe okugosiwe, okuphekiwe noma okugazingiwe, okusawoti omncane;
• Ubisi olunamakhemikhali kanye nokususwayo: ukukhetha kufanele kunikezwe ama-yogurts emvelo kanye noshizi omhlophe, njengoshizi we-ricotta noshizi we-cottage;
• Imifino nemifino: yimithombo ye-fiber, amavithamini namaminerali. Okuncamelayo kufanele kunikezwe ikakhulukazi imifino eluhlaza eluhlaza namnyama, njenge ulethisi neklabishi;
• Izithelo: lapho kungenzeka, kufanele zidliwe ngopende, futhi kufanele kunikezwe ama-plums, amakhabe, ama-strawberry, ama-blueberries, amapheya, amapentshisi, amawolintshi nolamula;
• Imidumba: ubhontshisi, amantongomane, udali, ubhontshisi nophizi, njengoba kuyimithombo yezintambo zemifino namaprotheni;
• Imbewu kawoyela: ama-hazelnut, ama-chestnut, ama-walnuts nama-alimondi, njengoba acebile ku-omega-3;
• Izinhlamvu eziphelele: i-oats, ibhali nembewu, njenge-flaxseed ne-chia, njengoba kuyimithombo yezintambo ezinhle namafutha, njenge-omega-3 ne-omega-6;
• Uketshezi: ukukhetha kufanele kunikezwe amanzi, ukuphuza izingilazi eziyi-8 kuya kwezingu-10 ngosuku, kepha itiye eliluhlaza elingenashukela futhi elingenaswidi nalo livunyelwe;
• Izinongo: uwoyela womnqumo, ulamula, isinaphi semvelo namakhambi anephunga elimnandi njengeparsley, i-basil ne-cilantro, okungcono okusha.

Lokhu kudla kufanele kudliwe nsuku zonke ukuze kufinyelelwe umphumela we-antioxidant kanye ne-anti-inflammatory, osebenza ekulweni nemibimbi.

Ukudla okungavunyelwe ekudleni kwePerricone

Ukudla okungavunyelwe ekudleni kwePerricone yilokho okwandisa ukuvuvukala emzimbeni, njenge:

• Ukudla okunamafutha: inyama ebomvu, isibindi, inhliziyo namathumbu ezilwane;
• Ama-carbohydrate enkomba ephezulu ye-glycemic: ushukela, irayisi, i-pasta, ufulawa, isinkwa, ama-flakes ommbila, ama-crackers, ama-snacks, amakhekhe namaswidi;
• Izithelo: izithelo ezomisiwe, ubhanana, uphayinaphu, ibhilikosi, umango, ikhabe;
• Imifino: ithanga, amazambane, ubhatata, ama-beet, izaqathe eziphekiwe;
• Imidumba: ubhontshisi obanzi, ummbila.

Ngaphezu kokudla, ukudla kwePerricone kufaka phakathi umkhuba wokuzivocavoca umzimba, ukusetshenziswa kokhilimu abalwa nokuguga kanye nokusetshenziswa kwezinye izithako zokudla okunempilo, njengevithamini C, i-chromium ne-omega-3.

Ukudla okwenqatshelwe okunamafutha amaningi kanye nama-carbohydrateUkudla okungekuhle kwemvelaphi yezitshalo

Imenyu yokudla kwe-Perricone

Ithebula elingezansi likhombisa isibonelo semenyu yokudla eyi-Perricone yezinsuku ezintathu.

Isidlo	Usuku 1	Usuku 2	Usuku 3
Lapho evuka	2 izingilazi zamanzi noma itiye eliluhlaza, ngaphandle koshukela noma iswidi	2 izingilazi zamanzi noma itiye eliluhlaza, ngaphandle koshukela noma iswidi	2 izingilazi zamanzi noma itiye eliluhlaza, ngaphandle koshukela noma iswidi
Ukudla kwasekuseni	I-Omelet eyenziwe ngamhlophe amaqanda ama-3, isikhuphasha seqanda eli-1 nenkomishi engu-1/2. yetiye le-oat + 1 ucezu oluncane lwekhabe + 1/4 indebe. itiye elibomvu lezithelo	1 isoseji encane + amaqanda ama-2 amaqanda kanye ne-1 isikhuphasha seqanda + inkomishi ye-1/2. itiye le-oat + 1/2 indebe. itiye elibomvu lezithelo	60 g we-salmon eyosiwe noma ebhemayo + 1/2 indebe. itiye le-oat elinesinamoni + i-2 col yetiye le-alimondi + izingcezu ezimbili ezincane zekhabe
Isidlo sasemini	I-120 g yesalmoni eyosiwe + izinkomishi ezi-2. ulethisi, utamatisi netiye lekhukhamba elifakwe ithisipuni elilodwa lamafutha omnqumo namaconsi kalamula + 1 ucezu lwekhabe + 1/4 inkomishi. itiye elibomvu lezithelo	I-120 g yenkukhu eyosiwe, elungiswe njengesaladi, ngamakhambi ukunambitha, + 1/2 inkomishi. itiye le-broccoli elishubile + 1/2 indebe. itiye le-sitrobheli	I-120 g ye-tuna noma isardadi egcinwe emanzini noma ngamafutha omnqumo + izinkomishi ezi-2. i-lettuce yamaRoma, izingcezu zikatamatisi kanye nekhukhamba + 1/2 inkomishi. itiye lesobho lentili
Isidlo sasemini	I-60 g yebele lezinkukhu eliphekwe ngamakhambi, ama-alimondi angenawo usawoti + ama-apula aluhlaza + 1/2 1/2 izingilazi zamanzi noma itiye eliluhlaza elingenashukela noma iswidi	Izingcezu ezi-4 zesifuba se-turkey + 4 utamatisi we-cherry + ama-alimondi ama-4 + izingilazi ezimbili zamanzi noma itiye eliluhlaza elingenashukela noma iswidi	Izingcezu ezi-4 zesifuba se-turkey + 1/2 indebe. itiye le-strawberry + 4 amantongomane aseBrazil + 2 izingilazi zamanzi noma itiye eliluhlaza elingenashukela noma iswidi
Isidlo sakusihlwa	I-120 g yesalmon eyosiwe noma i-tuna noma ama-sardine agcinwe emanzini noma ngamafutha omnqumo + izinkomishi ezi-2. i-romaine ulethisi, utamatisi kanye namacucu ekhukhamba afakwe i-1 col yamafutha omnqumo namaconsi kalamula + 1 inkomishi. itiye le-asparagus, i-broccoli noma isipinashi okuphekwe emanzini noma nge-steamed	I-180 g ye-hake emhlophe eyosiwe • 1 inkomishi. itiye lethanga eliphekwe futhi linongwe ngamakhambi + izinkomishi ezi-2. itiye lethisi leRoma nenkomishi eyodwa. Ipea elenziwe ngamafutha omnqumo, ugalikhi kanye nejusi likalamula	I-120 g ye-turkey noma isifuba senkukhu ngaphandle kwesikhumba + 1/2 inkomishi. Itiye le-zucchini eligayiwe + 1/2 indebe. itiye lesaladi lesoya, lentil noma ubhontshisi, elinamafutha omnqumo nolamula
Isidlo sakusihlwa	30 g wesifuba se-turkey + 1/2 i-apula eluhlaza noma eliphakathi kwe-3 + ama-alimondi + 2 izingilazi zamanzi noma itiye eliluhlaza elingenashukela noma iswidi	Izingcezu ezi-4 zesifuba se-turkey + ama-alimondi ama-3 + izingcezu ezimbili ezincanyana zekhabe + izingilazi ezimbili zamanzi noma itiye eliluhlaza elingenashukela noma iswidi	60 g we-salmon noma i-cod eyosiwe + 3 Amantongomane aseBrazil + 3 utamatisi we-cherry + 2 izingilazi zamanzi noma itiye eliluhlaza elingenashukela noma iswidi

Ukudla kwePerricone kudalwe nguNicholas Perricone, udokotela wesikhumba nomcwaningi waseMelika.