Funda ngendlela yokwenza ukutya kwePerricone ethembisa ukuvuselela ulusu

Umxholo

• Ukutya kuvunyelwe kwisidlo sePerricone
• Ukutya okungavumelekanga kukutya kwePerricone
• Imenyu yokutya kwePerricone

Ukutya kwePerricone kwenzelwe ukuqinisekisa ulusu lolutsha ixesha elide. Isekwe kukutya okutyebileyo emanzini, iintlanzi, inkukhu, ioyile yomnquma kunye nemifuno, kunye nokuba neswekile encinci kunye neecarbohydrate ezikhulisa ngokukhawuleza iswekile yegazi, enje ngerayisi, iitapile, isonka kunye nepasta.

Oku kutya kwenziwa ukuba kunyangwe kwaye kuthintele imibimbi yolusu, njengoko ibonelela ngeeproteni ezikumgangatho ophezulu zokubuyiselwa kweseli ngokufanelekileyo. Enye injongo yokutya kolutsha kukunciphisa ukudumba emzimbeni, ukunciphisa ukusetyenziswa kweswekile kunye neecarbohydrate ngokubanzi, engoyena nobangela wokuguga.

Ukongeza kokutya, oku kutya kwenziwa ngugqirha wesikhumba uNicholas Perricone kubandakanya ukuzivocavoca umzimba, ukusetyenziswa kwezithambiso ezichasene nokwaluphala kunye nokusetyenziswa kwezongezo zokutya, ezinjengevithamini C kunye ne-chromium.

Ukutya kuvunyelwe kwisidlo sePerricone

Ukutya okuvunyelweyo kwemvelaphi yezilwanyanaSityebile savumela ukutya okuvela kwimvelaphi yezityalo

Ukutya okuvunyelweyo kukutya kwePerricone kwaye okusisiseko sokuphumeza ukutya:

• Ukutya inyama intlanzi, inkukhu, iturkey okanye ukutya kwaselwandle, ekufuneka ityiwe ngaphandle kwesikhumba kwaye ilungisiwe, ibilisiwe okanye yosiwe, ityuwa encinci;
• Ubisi olunamanzi kunye nezinto ezivela kuzo: Ukukhetha kufuneka kunikwe i-yogurts yendalo kunye neeshizi ezimhlophe, ezinje nge-ricotta cheese kunye ne-cottage cheese;
• Imifuno kunye nemifuno: yimithombo yefayibha, iivithamini kunye neeminerals. Ukhetha kufuneka unikezwe ikakhulu kwimifuno eluhlaza kunye emnyama, enje nge lettuce kunye nekhaphetshu;
• Iziqhamo: nanini na kunokwenzeka, kufuneka zityiwe kunye ne-peel, kwaye kukhethwe iiplamu, iivatala, amaqunube, iiblueberries, amapere, iipesika, iiorenji kunye neelamuni;
• Iimbotyi: iimbotyi, iichickpeas, iilentile, iimbotyi zesoya kunye nee-ertyisi, njengoko zingumthombo weentsinga zemifuno neeproteni;
• Imbewu yeoyile: iihazelnut, ii-chestnut, ii-walnuts kunye neeamangile, njengoko zityebile kwi-omega-3;
• Amazimba: ihabile, irhasi kunye nembewu, efana neflakisi kunye ne-chia, njengoko ingumthombo weentsinga ezilungileyo kunye namafutha, afana ne-omega-3 kunye ne-omega-6;
• Ulwelo: Ukukhetha kufuneka kunikezelwe emanzini, ukusela iiglasi eziyi-8 ukuya kwezi-10 ngosuku, kodwa iti eluhlaza ngaphandle kweswekile kwaye ingenaswiti nayo iyavumeleka;
• Izinongo: ioyile yomnquma, ilamuni, isardard yendalo kunye nemifuno enuka kamnandi efana neparsley, ibasil kunye necilantro, ngokukhethekileyo intsha.

Oku kutya kufuneka kusetyenziswe yonke imihla ukuze kufezekiswe ukusebenza kwe-antioxidant kunye ne-anti-inflammatory, esebenza kumlo wokulwa nemibimbi.

Ukutya okungavumelekanga kukutya kwePerricone

Ukutya okungavumelekanga kukutya kwePerricone zezo zikonyusa ukudumba emzimbeni, ezinje:

• Ukutya okunamafutha: inyama ebomvu, isibindi, intliziyo kunye namathumbu ezilwanyana;
• Isalathiso se-carbohydrate ephezulu: iswekile, irayisi, ipasta, umgubo, isonka, iikeyiki zombona, iziqwengana, amashwamshwam, iikeyiki kunye neelekese;
• Iziqhamo: iziqhamo ezomisiweyo, ibhanana, ipayina, iapilkosi, imango, ivatala;
• Imifuno: ithanga, iitapile, ibhatata, iizilwanyana, iminqathe ephekiweyo;
• Iimbotyi: imbotyi ebanzi, umbona.

Ukongeza ekutyeni, ukutya kwePerricone kubandakanya ukwenziwa kwemithambo yomzimba, ukusetyenziswa kweekhrim ezichasene nokwaluphala kunye nokusetyenziswa kwezinye izongezo zesondlo, ezinjengevithamini C, i-chromium kunye ne-omega-3.

Ukutya okuthintelweyo okunamafutha amaninzi kunye neecarbohydrateUkutya okungalunganga kwemvelaphi yezityalo

Imenyu yokutya kwePerricone

Itheyibhile engezantsi ibonisa umzekelo weentsuku ezi-3 zemenyu yokutya yePerricone.

I-snack	Usuku 1	Usuku 2	Usuku 3
Emva kokuvuka	Iiglasi ezi-2 zamanzi okanye iti eluhlaza, ngaphandle kweswekile okanye iswiti	Iiglasi ezi-2 zamanzi okanye iti eluhlaza, ngaphandle kweswekile okanye iswiti	Iiglasi ezi-2 zamanzi okanye iti eluhlaza, ngaphandle kweswekile okanye iswiti
Isidlo sakusasa	I-omelet eyenziwe nge-3 yeqanda elimhlophe, 1 iqanda leqanda kunye ne-1/2 indebe. yeti ye-oat + 1 isilayi esincinci se-melon + 1/4 indebe. iti yeziqhamo ebomvu	1 isoseji encinci + amaqanda ama-2 amaqanda kunye ne-1 iqanda leqanda + 1/2 indebe. iti ye-oat + 1/2 indebe. iti yeziqhamo ebomvu	I-60 g ye-salmon eyosiweyo okanye yokutshaya + 1/2 indebe. iti ye-oat enesinamoni + i-2 col yee-almond tea + i-2 slices melon melon
Isidlo sasemini	I-120 g yeesalmon eyosiweyo + 2 iikomityi. Iletisi, itumato kunye neti yekhukhamba enongwe nge-1 ithisipuni yeoyile yomnquma kunye namathontsi emon + 1 isilayi semelon + 1/4 indebe. iti yeziqhamo ebomvu	I-120 g yenkukhu eyosiweyo, elungiswe njengesaladi, kunye namayeza okutya, + 1/2 indebe. Iti ene-steamed broccoli + 1/2 indebe. iti yamaqunube	I-120 g yetyhuna okanye isardadi egcinwe emanzini okanye kwioyile yomnquma + kwiikomityi ezi-2. I-lettuce yamaRoma, iitumato kunye namanqatha wekhukhamba + 1/2 indebe. Iti yesobho lentomil
Ukutya okusemva kwemini	I-60 g yenkukhu yenkukhu ephekwe ngamayeza, i-almond engafakwanga ityuwa + i-1/2 iapile eluhlaza + iiglasi ezimbini zamanzi okanye iti eluhlaza engenashukela okanye iswiti	Izilayi ezi-4 zeturkey + iitamatisi ezi-4 zetsheri + ezi-4 iiamangile + 2 iiglasi zamanzi okanye iti eluhlaza engenashukela okanye iswiti	Izilayi ezi-4 zeturkey ibele + 1/2 indebe. I-strawberry tea + 4 iBrazil nati + iiglasi ezimbini zamanzi okanye iti eluhlaza engenashukela okanye iswiti
Isidlo sangokuhlwa	I-120 g yesalmon eyosiweyo okanye ityhuna okanye isardadi ezigcinwe emanzini okanye kwioyile yomnquma + iikomityi ezi-2. I-lettuce yamaRoma, itomato kunye namanqatha ekhukhamba enongwe nge-1 ikholamu yeoyile yomnquma kunye namathontsi emon + 1 indebe. iti ye-asparagus, i-broccoli okanye isipinatshi esiphekwe emanzini okanye nge-steamed	I-180 g ye-hake emhlophe egroliweyo • 1 ikomityi. iti yethanga iphekwe kwaye inongwe ngamayeza + e-2 yeekomityi. itiye yeRoma lettuce ngekomityi enye. iti ertyisi enongwe ngeoli yeoli, ikonofile kunye nejusi yelamuni	I-120 g ye-turkey okanye ibele lenkukhu ngaphandle kwesikhumba + 1/2 indebe. iti ecoliweyo ye-zucchini + 1/2 indebe. isoyile, ilentile okanye iti yesaladi yeembotyi, ngeoli yeoli kunye nemon
Isidlo sangokuhlwa	I-30 g ye-turkey ibele + i-1/2 i-apula eluhlaza okanye ipere + i-3 iiamangile + 2 iiglasi zamanzi okanye iti eluhlaza engenashukela okanye iswiti	Izilayi ezi-4 zeturkey ibele + ii-almonds ezi-3 + 2 izilayi ezityhafileyo zemelon + 2 iiglasi zamanzi okanye iti eluhlaza engenashukela okanye iswiti	I-60 g yesalmon okanye ikhowudi eyosiweyo + 3 Amantongomane eBrazil + 3 iitumato zetsheri + 2 iiglasi zamanzi okanye iti eluhlaza engenashukela okanye iswiti

Ukutya kwePerricone kwenziwa nguNicholas Perricone, ugqirha wesikhumba kunye nomphandi waseMelika.