Ukutya kwePerricone: Indlela yokutya kaKumkanikazi uLetizia

ukutya kokutya kweperricone

I-Perricone Diet isicwangciso sokutya seentsuku ezingama-28 esithi siphucula impilo ngokunciphisa ukuvuvukala nokunciphisa iimpawu zokuguga. Omnye wabalandeli bakhe abathembekileyo nguKumkanikazi uLetizia.

Ukutya kugxininisa ukutya okunomsoco kwaye kukhuthaze ukongezwa komthombo weprotheyini ekutyeni kunye nokutya. Ngaba isempilweni njengoko ibonakala?

Usebenza njani?

UGqr Nicholas Perricone, i-dermatologist ebhale iincwadi ezininzi malunga nokunyamekela kwesikhumba, ukunciphisa umzimba, kunye nokuphila kakuhle, wayengumdali wolu kutya. Uthi ukugcina ukutya okunempilo kukhuthaza impilo yesikhumba kwaye kuthintela iimpawu zokuguga.

Isicwangciso sakhe seentsuku ezingama-28, esibizwa ngokuba yi-28-Day Anti-Inflammatory Diet kaDkt.

Ukutya kwenzelwe ukunciphisa ukudumba okungapheliyo ngokuphelisa isonka, ukutya okuthosiweyo, iijusi zeziqhamo, i-pastas, i-snacks, i-sodas, kunye nokutya okuphezulu kwiswekile eyongeziweyo, ngelixa unyusa ukutya kwakho okutyebileyo kweprotheyini kunye ne-antioxidants.

Nangona ukuvuvukala okungapheliyo kunokufaka isandla kwizifo ezifana nesifo senhliziyo, uhlobo lwe-2 yesifo sikashukela, kunye nesifo sesibindi, kunye nezinto ezidliwayo kunye nendlela yokuphila kunokukhuthaza ukuvuvukala, iingcebiso zePerricone ziye zagxekwa njengezithintelo, zigqithise kwaye zilahlekisa.

IPerricone ibongoza abathengi ukuba bathenge"Iresiphi yePerricone", isicwangciso esijolise ekuchazeni isayensi emva kokutya kwaye ibandakanya isicwangciso sokutya esipheleleyo seentsuku ezingama-28.

Izikhokelo kunye nemenyu yesampula

I-Perricone icebisa ukuba abathengi baqale ukutya kwePerricone ngesicwangciso seentsuku ezi-3, esijongise ukuba sithathe indawo yesicwangciso seentsuku ezingama-28. I-Perricone ichaza ukuba i-3-Day Diet ingqongqo kakhulu kune-28-Day Diet, kodwa iziphumo ezikhawulezayo umntu azifumana emva koko ziya kunceda ukukhuthaza umntu ukuba abambelele kwisicwangciso senyanga yonke.

I-3-Day Perricone Diet ibandakanya ukutya kwasekuseni okufanayo, isidlo sasemini, isidlo sakusihlwa, kunye nexesha lokulala le-snack iintsuku ezintathu. Umzekelo wemenyu ecetyiswayo ngulo:

Desayuno

  • Isiqingatha sekomityi (i-117 grams) yee-oats eziphekiweyo
  • I-omelette yeqanda eli-3 kunye / okanye i-85 ukuya kwi-113 grams ye-salmon eyosiweyo
  • Iqhekeza le-intshi ye-melon okanye i-5/1 indebe (i-3 grams) yamaqunube amasha
  • 240 ukuya kwi-250 ml yamanzi entwasahlobo

Kuyacetyiswa ukuba usele iti eluhlaza endaweni yekofu ukunqanda ukurhoxiswa kwecaffeine, kuba iti eluhlaza inecaffeine encinci kunekomityi yekofu eqhelekileyo.

Isidlo sasemini

  • I-85 ukuya kwi-113 grams ye-salmon eyosiweyo okanye enkonkxiweyo
  • Iikomityi ezi-2 (28 grams) isaladi eyenziwe ngohlaza olumnyama, olunamagqabi afana neletisi yaseRoma ehonjiswe ngeoli yomnquma kunye nejusi yelamuni.
  • I-1 kiwi okanye i-melon kunye namajikijolo
  • 240 ukuya kwi-250 ml yamanzi entwasahlobo

cena

  • I-85 ukuya kwi-113 grams ye-salmon eyosiweyo
  • Iikomityi ezi-2 (iigram ezingama-28) zesaladi ezenziwe nge-lettuce yaseRoma okanye elinye igqabi eliluhlaza, lihonjiswe ngeoyile enyulu eyongezelelweyo kunye nejusi yelamuni.
  • I-1/2 indebe (i-80 grams) yemifuno engena-statshi eqhumayo efana ne-broccoli okanye isipinatshi
  • 240 ukuya kwi-250 ml yamanzi entwasahlobo
  • imelon entsha kunye namaqunube

I-snack ngaphambi kokulala

  • Isilayi esinye se-56-ounce ye-turkey yebele okanye i-170-ounce yeyogathi yesiGrike ecacileyo
  • Iapile
  • Isandla esincinci se-walnuts, i-hazelnuts okanye i-almonds

Njengoko ubona, iPerricone ngumlandeli omkhulu wesalmon. Ubeka phambili le proteni kuba ityebile kwi-anti-inflammatory kunye ne-antioxidant ye-Omega-3 amafutha, nangona evumela abo bangathandi i-salmon ukuba batye inkukhu okanye i-tofu.

I-3-Day Diet iphezulu kwiprotheyini, i-fiber, kunye namafutha anempilo kwaye isusa ukutya okucutshungulwayo kakhulu, ishukela eyongeziweyo, imifuno yesitatshi, ikofu kunye notywala. Emva kokugqiba ukutya kwe-Perricone yeentsuku ezi-3, kufuneka sitshintshele kwisondlo esincinci esincinci kwiintsuku ezingama-28 ezizayo.

Oku kutya kuqulethe ukutya okuninzi okuneprotheyini eninzi, imifuno engeyo-statshi, iziqhamo, amandongomane, iyogathi, ioyile yomnquma, kunye neenkozo ezipheleleyo. Sifanele siyiphephe ikofu, utywala, kunye nokutya okuneswekile eninzi, kunye nokutya okugayiweyo kunye neenkozo ezicokisiweyo njengepasta, iicereals, nepizza.

Ukutya kunqanda ukutya okunesalathisi esiphezulu se-glycemic, umlinganiselo wemiphumo yokutya yeswekile yegazi, ukukhuthaza ukulawulwa kweswekile yegazi. Ngokomzekelo, iitapile ezimhlophe, ezine-GI ye-82, zibhekwa njengephezulu kwaye ngoko zilinganiselwe.

Ukuzivocavoca rhoqo, kubandakanywa ne-cardio, ukuqeqeshwa kwesisindo, kunye nokuqeqeshwa okuguquguqukayo, kuyakhuthazwa kwakhona kwiintsuku ezininzi zeveki.

Ungatya ntoni?

Nangona ekuphela kwendlela yokufikelela kwiprotocol epheleleyo yeentsuku ezingama-28, kubandakanya ukutya okufuneka utye kwaye uphephe, kukuthenga "Iresiphi yePerricone", Umdali wabelana ngolwazi malunga nokutya kwiblogi yakhe.

Ukutya okuvunyelweyo

Ukutya kwePerricone kugxile ekutyeni okupheleleyo okuphakamileyo kwiprotheyini, amafutha kunye nefayibha, njengale:

  • Intlanzi kunye ne-shellfish, kuquka i-salmon kunye ne-scallops
  • Iinkukhu, ezifana nenkukhu kunye ne-turkey
  • Amaqanda apheleleyo kunye namaqanda amhlophe
  • I-yogurt yamaGrike kunye ne-kefir
  • Imifuno engenasitatshi njenge asparagus, uhlaza, ikhaphetshu, iseleri, kunye neetumato
  • Amandongomane, njengamandongomane e<em>macadamia, amandongomane aseBrazil, neealmondi
  • Iziqhamo ezifana namaqunube kunye nemelon
  • iimbotyi neelentile
  • Imithombo yamafutha anempilo njengeoli yeoli kunye neeavokhado
  • Iinkozo ezipheleleyo njengeoats kunye nequinoa
  • Iti eluhlaza kunye namanzi omthombo wokusela

Ukutya akukhuthazwanga

  • Ukutya okucutshungulwayo kakhulu, njengokutya okukhawulezayo kunye namashwamshwam apakishiweyo
  • Utywala
  • ICafé
  • Ukutya okuzele ziicarbohydrates ezisulungekileyo, njengesonka esimhlophe, ipizza, kunye nepasta
  • Ukutya kunye neziphuzo ezinesalathisi esiphezulu se-glycemic ezifana neetapile kunye nejusi yeziqhamo
  • Ukutya okuthosiweyo
  • Ukutya kunye neziselo eziphezulu kwiswekile eyongeziweyo, njenge-ayisikrimu, i-soda, kunye nejeli

ugqirha perricone ukutya

Inzuzo

Izibonelelo zokutya kwePerricone ziyaziwa kukunceda ulahlekelwe isisindo kwaye ujonge amanqatha amancinci.

Ukuthoba umzimba

Nangona ukutya kwePerricone kuthatha iintsuku ezingama-28 kuphela, kunokwenzeka ukuba kubangele ukuncipha kobunzima. Oku kungenxa yokuba ukutya kuphelisa ukutya okuninzi okunokuthi kube negalelo kwi-calorie engaphezulu kunye nokuzuza ubunzima, kubandakanywa nokutya okucutshungulwayo kakhulu, ukutya okuthosiweyo, kunye neziselo ezineswekile.

Ukongeza, ukutya kutyebile kwiprotheyini kunye nefiber, ekunceda ukuba uzive ugcwele. Ukutya i-fiber eninzi kunye neprotheyini kunokusinceda ngokwendalo ukuba sinciphise ukutya kwekhalori. Ukongezelela, ukutya kwePerricone kukhuthaza ukuzivocavoca iintsuku ezininzi zeveki, kubandakanywa ne-cardio kunye nokuqeqeshwa kwamandla. Ukutshisa iikhalori ezininzi ngokwenza umthambo ngelixa ukwisidlo esinekhalori ephantsi kuya kukhuthaza ukwehla kobunzima.

ukutya kwakhona isezantsi ngeekhalori kunezokutya ezininzi. Ibhlog yePerricone yesicwangciso sokutya semihla ngemihla sibonelela malunga ne-1600 yeekhalori, engaphantsi kakhulu kunokuba abantu abaninzi batya yonke imihla. Nangona isicwangciso singenakuthathwa njengokutya okunekhalori ephantsi, ngokuqhelekileyo ukubonelela ngeekhalori ezingaphantsi kwe-1500 ngosuku, kuya kudala ukusilela kwekhalori kubantu abaninzi, okuya kuthi emva koko kuphelise ukuncipha kobunzima.

Gcina ukhumbule ukuba i-1600 calories ngosuku inokwanela kwabanye abantu abazama ukunciphisa umzimba, kodwa iphantsi kakhulu kwiikhalori kwabanye, ngakumbi abo bakhokela ubomi obusebenzayo okanye bafuna ukugcina ubunzima bomzimba wabo.

Nangona kunjalo, kufuneka kukhunjulwe ukuba esi sicwangciso sithatha iintsuku ezingama-28 kuphela. Nokuba siyaphunguka ngeli xesha, siya kubufumana kwakhona ukuba sibuyela kwindlela eqhelekileyo yokutya neyokusebenza emva koko.

ukudumba okuncinci

Ukutya ukutya okuninzi okugcwele njengentlanzi, imifuno, iziqhamo, iindongomane kunye neembotyi ngelixa unciphisa okanye ugwema ukutya kunye neziselo eziphezulu kwiswekile eyongeziweyo, i-carbohydrates esulungekileyo, kunye netyuwa engaphezulu kunokunciphisa kakhulu i-triglycerides, iswekile yegazi kunye noxinzelelo lwegazi.

Ngaphezu koko, ukwandisa ukuthathwa kweziqhamo kunye nemifuno kudibaniswa nokunciphisa iimpawu ezivuthayo ezifana ne-C-reactive protein (CRP) kunye ne-TNF-alpha. Oku kunokunceda ukunciphisa ukuvuvukala okungapheliyo kunye nokunciphisa umngcipheko wesifo.

Impilo yolusu engcono

Abantu abaninzi bazama ukutya kwePerricone ukuphucula impilo kunye nenkangeleko yolusu lwabo.

Nangona ukutya okwethutyana akunakwenzeka ukuba kubangele utshintsho olubonakalayo kwimpilo yolusu, ukwandisa umthamo wakho wamanzi, ukutya ukutya okunezondlo ezixineneyo, kunye nokunciphisa iswekile kunye nokutya okucutshungulwayo kakhulu kangangeentsuku ezingama-28 kunokuphucula inkangeleko yolusu.

Iingxaki

Ukutya kwePerricone kunoluhlu lwemida kunye nokuchasana kwempilo.

Ubude

Oku kutya kuthatha iintsuku ezingama-28 kuphela, okuthetha ukuba akuyi kuchaphazela kakhulu impilo ekuhambeni kwexesha. Ukutya ukutya okuphezulu kokutya okupheleleyo kunye nokuphantsi kokutya okucutshungulwayo kunceda impilo yakho kwixesha elifutshane.

Nangona kunjalo, siya kuphulukana nezi zibonelelo ukuba asigcini ukutya okunesondlo kunye nendlela yokuphila enempilo.

ukutya okunemiqathango

Nangona i-Perricone Diet ibandakanya ukutya okuninzi okunesondlo okufana neziqhamo, imifuno, iimbotyi, intlanzi, ioli yeoli, kunye ne-yogurt, iyanqanda kwaye ayinakugcinwa.

Vimba ukutya okune-glycemic ephezulu, nokutya okunempilo okufana nemifuno enesitatshi, kunye notywala, ikofu, kunye nezinye izinto ezininzi.

Nangona ukuphepha ukutya okufana neelekese, ukutya okukhawulezayo, kunye ne-sodas kunceda impilo yakho yonke, ukutya okunciphisa kakhulu kunye nemithetho emininzi yokutya kunokukhokelela ekukhathazekeni nasekugxininiseni into oyidlayo, enokuchaphazela impilo yakho yomzimba kunye nengqondo.

Nangona ukutya okuthintelayo kunokugcinwa ixesha elide, abaninzi abantu bafuna iindidi ezininzi ekudleni kwabo, kunye nenkululeko yokutya ukutya okuthile ngezikhathi ezithile, nokuba ngaba ababhekwa "njengempilo." Kwakhona, ukutya okunciphisa ixesha elifutshane akuyimfuneko ukuphucula impilo yonke.

Ulawulo lweendleko kunye nezongezo

Ukutya kwePerricone kukwaphezulu kwixabiso kwaye kukhuthaza izithako ezibiza kakhulu njengesalmon yasendle kunye nezongezelelo zokutya, ezinokuthi zingafaneleki kwabanye abantu.

Nangona izongezo ezifana ne-vitamin B kunye ne-Omega-3 fats zinokuphucula iimpawu ezithile kunye nokusilela okuchanekileyo, izongezo zokutya kufuneka zihlale zilungelelaniswa neemfuno zomntu ngamnye. Nakuphi na ukutya okucebisa iprotocol yokuncedisa efanayo kuwo wonke umntu, kungakhathaliseki ukuba imeko yezempilo kunye nezinto ezifana nobudala kunye nesini, kufuneka zithathwe njengeflegi ebomvu.


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