The Perricone Diet chirongwa chekudya chemazuva makumi maviri nemasere chinoti chinovandudza hutano nekuderedza kuzvimba uye kuderedza zviratidzo zvekukwegura. Mumwe wevateveri vake vakatendeka ndiMambokadzi Letizia.
Chikafu chinotarisa pakudya-dense chikafu uye chinokurudzira kuwedzerwa kweprotein sosi pakudya uye svutugadzike. Zvine hutano here sezvazvinoratidzika?
Rinoshanda sei?
Dr. Nicholas Perricone, chiremba wedermatologist akanyora mabhuku akawanda pamusoro pekuchengetedza ganda, kuora muviri, uye hutano, ndiye musiki wekudya uku. Anoti kuchengetedza kudya kwakanaka kunosimudzira hutano hweganda uye kunodzivirira zviratidzo zvekuchembera.
Hurongwa hwake hwemazuva makumi maviri nemasere, hunonzi Dr. Perricone's 28-Day Anti-Inflammatory Diet, inovimbisa kuvandudza kujeka kwepfungwa, kuwedzera masimba esimba, nekuvandudza hutano hwemuviri hwese kuburikidza nekudya, kuwedzera, kurovedza muviri, uye chirongwa chinodhura chekuchengetedza ganda.
Chikafu chakagadzirirwa kuderedza kuzvimba kusingaperi nekubvisa chingwa, chikafu chakakangwa, majisi emichero, pastas, snacks, sodas, uye chikafu chakakwira mune shuga yakawedzerwa, uchiwedzera kudya kwako kweprotein-rich food.
Kunyange zvazvo kuzvimba kusingaperi kunogona kukonzera zvirwere zvakadai sechirwere chemwoyo, chirwere cheshuga chechipiri, uye chirwere chechiropa, uye kudya uye mararamiro ehupenyu zvinogona kukurudzira kuzvimba, mazano aPerricone akashoropodzwa seanodzivisa, akawandisa uye anotsausa.
Perricone inokurudzira vatengi kutenga"Perricone's Recipe", chirongwa chinoda kutsanangura sainzi kumashure kwechikafu uye chinosanganisira chirongwa chekudya chemazuva makumi maviri nemasere.
Nhungamiro uye sampuli menyu
Perricone inokurudzira kuti vatengi vatange kudya kwePerricone nehurongwa hwemazuva matatu, hunoitirwa kutsiva chirongwa chemazuva makumi maviri nemasere. Perricone anotsanangura kuti 3-Day Diet inonyanya kudzora kupfuura 28-Day Diet, asi mhedzisiro inokurumidza iyo munhu anosangana nayo gare gare ichabatsira kukurudzira munhu kuramba aine chirongwa chemwedzi wese.
Iyo 3-Day Perricone Diet inosanganisira kudya kudya kwemangwanani kwakafanana, kwemasikati, kwemanheru, uye yekurara kwemazuva matatu. Muenzaniso wemenu inokurudzirwa ndeiyi:
Desayuno
- Hafu yekapu (117 gramu) yeoat yakabikwa
- 3-zai omelette uye/kana 85 kusvika 113 magiramu esalmon yakagochwa
- Chidimbu che 5-inch ye melon kana 1/3 kapu (63 gramu) yemabheri matsva
- 240 kusvika 250 ml yemvura yechitubu
Zvinokurudzirwa kunwa green tea panzvimbo yekofi kuti udzivise kubvisa caffeine, sezvo green tea ine caffeine shoma pane yenguva dzose kapu yekofi.
Kudya
- 85 kusvika ku113 magiramu esaumoni yakakangwa kana yemukani
- 2 makapu (28 gramu) saladhi yakagadzirwa nerima, mashizha ane mashizha akadai seromaine lettuce yakashongedzwa nemafuta emuorivhi uye muto wemonamu.
- 1 kiwi kana melon uye michero
- 240 kusvika 250 ml yemvura yechitubu
mutengo
- 85 kusvika ku113 magiramu esalmon yakakangwa
- 2 makapu (28 gramu) esaladhi yakagadzirwa neromaine lettuce kana rimwe shizha rakasvibirira, rakashongedzwa nemafuta emuorivhi akawedzerwa uye muto wemonamu.
- 1/2 kapu (80 gramu) yemiriwo isina-starchy yakabikwa se broccoli kana sipinashi
- 240 kusvika 250 ml yemvura yechitubu
- melon itsva uye michero
Snack tisati tarara
- Imwe 56-ounce slice yeturkey zamu kana 170-ounce plain Greek yoghurt
- Apuro
- A shoma shoma walnuts, hazelnuts kana maarmonds
Sezvauri kuona, Perricone ishamwari huru yesalmon. Anokoshesa puroteni iyi nekuti yakapfuma mumafuta ekurwisa kuzvimba uye antioxidant Omega-3, kunyangwe achibvumira avo vasingade salmon kudya huku kana tofu.
Kudya kwemazuva matatu kune mapuroteni, fiber, uye mafuta ane utano uye kunobvisa zvokudya zvakagadziriswa, shuga yakawedzerwa, miriwo ine starchy, kofi, uye doro. Mushure mekupedza 3-day Perricone kudya, isu tinofanira kuchinja kune zvishoma zvinodzora kudya kwemazuva makumi maviri nemasere anotevera.
Chikafu ichi chine chikafu chine mapuroteni akawanda, miriwo isina sitachi, michero, nzungu, yogati, mafuta omuorivhi, uye zviyo. Tinofanira kudzivisa kofi, doro, uye zvokudya zvine shuga yakawedzerwa, pamwe chete nezvokudya zvakagayiwa zvakanyanya uye zviyo zvakanatswa sepasta, zviyo, uye pizza.
Chikafu chinorambidza chikafu chine yakakwira glycemic index, chiyero chekudya kweshuga yeropa mhedzisiro, kukurudzira kudzora shuga yeropa. Semuenzaniso, mbatatisi chena, iyo ine GI ye82, inoonekwa seyakakwira uye saka isingabvumirwe.
Kugara uchirovedza muviri, kusanganisira cardio, kurovedza uremu, uye kudzidzira kushanduka, kunokurudzirwawo pamazuva mazhinji evhiki.
Chii chaungadye?
Kunyangwe iyo chete nzira yekuwana iyo yakazara-mazuva makumi maviri nemasere protocol, kusanganisira chikafu chekudya nekudzivirira, ndechekutenga"Perricone's Recipe", musiki anogovera ruzivo nezve chikafu pane yake blog.
Zvibvumirano zvinobvumidzwa
Kudya kwePerricone kunotarisa pazvikafu zvakakwana zvakakwirira muprotein, mafuta, uye fiber, zvakadai se:
- Hove uye shellfish, kusanganisira salmon uye scallops
- Huku, sehuku uye turkey
- Mazai akazara uye mazai machena
- Greek yogati uye kefir
- Miriwo isina-starchy senge asparagus, girinhi, makabheji, celery, uye matomatisi
- Nzungu, dzakadai semacadamia nuts, Brazil nuts, uye maarumondi
- Zvibereko zvakaita sema berries uye melon
- Bhinzi nenyemba
- Zvitubu zvemafuta ane hutano semafuta omuorivhi nemakotapeya
- Zviyo zvakakwana se oats uye quinoa
- Green tea uye chitubu mvura kunwa
Chikafu hachikurudzirwe
- Zvokudya zvakagadzikiswa zvakanyanya, zvakadai sechikafu chekukurumidza uye snacks
- Doro
- Datenroku
- Zvokudya zvine macarbohydrates akacheneswa, sechingwa chichena, pizza, uye pasta
- Zvokudya uye zvinwiwa zvine yakakwira glycemic index senge mbatatisi uye muto wemichero
- Chikafu chakabikwa
- Zvokudya uye zvinwiwa zvakakwirira mune shuga yakawedzerwa, zvakadai seaizikirimu, soda, uye jellies
Kubatsirwa
Zvakanakira kudya kwePerricone zvinozivikanwa kuti zvikubatsire kuderedza uremu uye kutarisa mafuta mashoma.
Kurera huremu
Kunyange zvazvo kudya kwePerricone kunongotora mazuva 28 chete, zvinogona kuguma nekuderedza uremu. Izvi zvinodaro nekuti chikafu chinobvisa chikafu chakawanda chinogona kuita kuti uwedzere kudya kwekoriori uye kuwedzera uremu, kusanganisira chikafu chakagadzirwa zvakanyanya, chikafu chakakangwa, uye zvinwiwa zvine shuga.
Mukuwedzera, kudya kwakapfuma muprotein uye fiber, izvo zvinokubatsira kuti unzwe wakakwana. Kudya yakawanda fiber uye mapuroteni zvinogona kutibatsira kudzikisa calorie kudya. Uyezve, kudya kwePerricone kunokurudzira kurovedza muviri mazuva mazhinji evhiki, kusanganisira cardio uye simba rekudzidzisa. Kupisa macalorie akawanda nekuita maekisesaizi paunenge uri pakudya kwakaderera-calorie kungangokurudzira kuonda.
kudya zvakare yakaderera mumakoriyori kupfuura akawanda ekudya. Perricone's blog yezuva nezuva chirongwa chekudya chinopa akatenderedza 1600 makoriyori, ayo ari pasi pekudya kwevanhu vazhinji zuva nezuva. Kunyange zvazvo chirongwa chacho chisingagoni kuonekwa sekudya kwakaderera-koriori, kazhinji kupa zvishoma kudarika 1500 makorikori pazuva, zvingangoita kuti pave nekushomeka kwekoriori kune vanhu vazhinji, izvo zvinozoita kuti uremu huremerwe.
Ramba uchifunga kuti 1600 makorikori pazuva angave akakwana kune vamwe vanhu vanoedza kuderedza uremu, asi yakanyanya kuderera mumakorikori kune vamwe, kunyanya avo vanotungamira hupenyu hunoshanda kana vanoda kuchengetedza uremu hwemuviri wavo.
Zvisinei, zvinofanira kurangarirwa kuti chirongwa ichi chinotora mazuva 28 chete. Kunyange tikaderedza uremu panguva iyi, tingangohuwana zvakare kana tikadzokera kune zvakajairika kudya uye nhanho dzekuita mushure.
kushoma kuzvimba
Kudya zvimwe zvekudya zvakakwana sehove, miriwo, michero, nzungu, uye bhinzi uchideredza kana kudzivisa kudya uye zvinwiwa zvakakwirira mune shuga yakawedzerwa, macarbohydrates akacheneswa, uye munyu wakawandisa zvinogona kuderedza zvakanyanya triglycerides, shuga yeropa, uye BP.
Uyezve, kuwedzera kudya kwezvibereko nemiriwo kunobatanidzwa nekuderedza zviratidzo zvinopisa zvakadai seC-reactive protein (CRP) uye TNF-alpha. Izvi zvinogona kubatsira kuderedza kuzvimba kusingaperi uye kuderedza njodzi yechirwere.
Utano huri nani hweganda
Vanhu vazhinji vanoedza kudya kwePerricone kuvandudza hutano nekuonekwa kweganda ravo.
Kunyange zvazvo kudya kwenguva pfupi kusingabviri kukonzera kuchinja kukuru muhutano hweganda, kuwedzera kunwa kwako kwemvura, kudya zvokudya zvakawanda zvinovaka muviri, uye kuderedza shuga uye zvokudya zvakagadziriswa kwemazuva makumi maviri nemasere zvinogona kuvandudza kuonekwa kweganda.
payakaipira
Iyo Perricone Diet ine nhevedzano yezvisingakwanisi uye contraindication kune hutano.
Nguva
Kudya uku kunotora mazuva makumi maviri nemasere chete, izvo zvinoreva kuti hazvizokanganisa zvakanyanya hutano mukufamba kwenguva. Kudya kudya kwakakwirira muzvokudya zvakakwana uye zvishoma muzvokudya zvakagadziriswa zvakanyanya kunobatsira hutano hwako munguva pfupi.
Zvisinei, ticharasikirwa nezvikomborero izvi kana tikasachengetedza kudya kunovaka muviri uye mararamiro ane utano.
kudzora kudya
Kunyange zvazvo Perricone Diet inosanganisira zvokudya zvakawanda zvinovaka muviri zvakadai semichero, miriwo, bhinzi, hove, mafuta omuorivhi, uye yoghurt, inodzivirira uye inogona kunge isingagadziriswi.
Rambidza kudya kwakakwira-glycemic, kunyangwe chikafu chine hutano senge miriwo ine sitachi, pamwe nedoro, kofi, uye zvimwe zvinhu zvakawanda.
Kunyange zvazvo kudzivisa zvokudya zvakadai semaswiti, zvokudya zvinokurumidza, uye sodas kunobatsira hutano hwako hwose, kudya kunodzivirira zvikuru nemitemo yakawanda yekudya kunogona kutungamirira kukuzvidya mwoyo uye kunyanya kunetseka nezvaunodya, izvo zvinogona kukanganisa utano hwako hwepanyama uye hwepfungwa.
Kunyange zvazvo kudya kunorambidza kunogona kuchengetedzwa munguva refu, vanhu vazhinji vanoda zvakawanda zvakasiyana-siyana mukudya kwavo, nekusununguka kwekudya zvimwe zvokudya nguva nenguva, kunyange kana zvisingaonekwi se "utano." Uyewo, kudya kwekanguva kadiki-diki hakudiwi kuvandudza hutano hwese.
Regime yemitengo uye yekuwedzera
Chikafu chePerricone chakakwirawo mumutengo uye chinosimudzira zvinodhura zvinodhura sesaumoni yemusango uye zvekudya zvinowedzera, izvo zvingave zvisina kukodzera kune vamwe vanhu.
Kunyangwe ma supplements akadai seB mavhitaminzi uye Omega-3 mafuta anogona kuvandudza zvimwe zviratidzo uye kugadzirisa kushomeka, chikafu chekuwedzera chinofanira kugara chichienderana nezvinodiwa nemunhu. Chero kudya kunokurudzira imwechete yekuwedzera protocol kune wese munhu, zvisinei nemamiriro ehutano uye zvinhu zvakaita sezera uye murume kana mukadzi, zvinofanirwa kutorwa semureza mutsvuku.