Ukudla kwePerricone kungenye yezindlela ezidumile zokunciphisa isisindo namuhla futhi kuqanjwe ngodokotela wesikhumba odumile kanye nochwepheshe wezokudla onegama elifanayo. Lokhu kudla, ngaphezu kokuthembisa ukwehlisa isisindo okukhulu ngesikhathi esifushane kakhulu, kuthi kuthuthukisa isimo sengqondo futhi kwandise amazinga amandla. Kuyindlela yokudla eyaziwayo kakhulu kulezi zinsuku, njengoba osaziwayo abaningi beyilandele ukuze banciphise isisindo futhi bafinyelele umzimba omncane.
Lokhu kudla kuhlose ukuhlinzeka ngenani eliphezulu kakhulu lezakhamzimba futhi kugwema ngokuphelele ukudla okuthandwayo. Kodwa-ke, kugxekwa kakhulu futhi kuyadumazwa ochwepheshe abaningi bezokudla kanye nochwepheshe abakubona njengokunye ukudla okuthandwayo okunomphumela oyingozi wokubuyela emuva.
Kuyini ukudla kwePerricone?
UDkt. Perricone uveza ukuthi kunezinhlobo zokudla eziyishumi ezinezinhlobo ezahlukene zezakhamzimba okufanele zifakwe ekudleni kwansuku zonke kwanoma ubani ofuna ukwehlisa isisindo esiningi. Ukuze kugwenywe ukukhuluphala, ukudla kweluleka ukunciphisa ukusetshenziswa kukashukela nokuwushintsha ngezinhlobo ezinempilo ezifana noju noma i-stevia.
Iphinde income ukugwema ufulawa kakolweni noma wommbila, njengoba unezakhamzimba ezincane futhi unamakhalori amaningi kakhulu . Eminye imikhiqizo evinjelwe kulolu hlobo lokudla ifaka amafutha ane-hydrogen njenge-margarine nebhotela.
Amaqembu ayishumi okudla kwePerricone
Amaqembu okudla ayishumi akhuthazwa yi-Perricone diet yile:
- I-Los Omega-3 okunamafutha acid Ziwusizo ngempela emzimbeni njengoba zihlinzeka ngamafutha enempilo kuwo. Zitholakala ekudleni okufana nesalmon, i-tuna, isardadi noma amaqanda.
- Izithelo ezi ucebile nge-fiber futhi ziyasiza ukwanelisa isifiso sokudla njengoba kwenzeka ngama-aphula nezithelo zomvini.
- Izithelo ezinamafutha aphezulu njengekotapeya. La mafutha anempilo emzimbeni futhi ayasiza lawula i-cholesterol egazini.
- Izinongo ezifana nesinamoni, i-nutmeg, noma i-turmeric. KwiPerricone, izinongo zibalulekile ekudleni njengoba zisiza ukuzigcina zikhona amazinga kashukela egazini futhi ziyizisetshenziswa ezinhle kakhulu zikasawoti.
- I-chili ine- amandla amakhulu okulwa nokuvuvukala futhi kusiza ukusheshisa imetabolism evumela ukuqeda ama-calories ngendlela eshesha kakhulu.
- Amantongomane afana nama-walnuts, ama-alimondi noma imbewu yamathanga. Bacebile amafutha omega 3 anempilo futhi aqukethe inani elikhulu lamaprotheni.
- Imidumba efana nobhontshisi noma udali icebile ku-fiber nosizo shisa amanoni ngokushesha nangempumelelo kunezinye izinhlobo zokudla.
- I-yogurt njengoba iyi- ukudla kwama-probiotic Isiza ukuthuthukisa izitshalo zamathumbu futhi icebile nge-calcium.
- Amabele njenge-oats noma ibhali anomsoco ngempela futhi aqukethe ifayibha eningi.
- Imifino efana ne-broccoli, isipinashi, noma ulethisi. Lokhu kudla ikhalori eliphansi futhi ucebile kakhulu ngamavithamini nefayibha.
Ukudla kwe-Perricone imenyu yansuku zonke
Ukudla kweluleka ukuthi uphuze izingilazi ezimbili zamanzi ekuseni, njengoba lokhu kusiza ekuqedeni ubuthi obungase bube khona emzimbeni.
- Ukudla kwasekuseni: Kungaba ne- eyodwa tortilla ezintathu kucacile kanye nocezu lwesithelo kanye nenkomishi ye-oatmeal enobisi noma iyogathi. Awukwazi ukuba nesinkwa noma ikhofi noma ijusi.
- Usuku lokudla: Ungaba nazo salmon eyosiwe kanye nesaladi eluhlaza ogqoke ngamafutha omnqumo nocezu lwesithelo. Kubalulekile ukuphuza izingilazi ezimbili zamanzi ngenkathi udla.
- Isinkwa: Ngesikhathi sokudla kuhle ukuthi uthathe iyogathi yemvelo eduze kocezu lwesithelo nengilazi yamanzi.
- Dinner: Kuvunyelwe ukudla i-tuna ethosiwe kanye nesaladi eluhlaza okugqokwe ngamafutha omnqumo nocezu lwesithelo. Ukuphuza Izingilazi ezingama-2 zamanzi ngenkathi udla.
Kuyamukeleka ukudla inqwaba yamantongomane noma izithelo phakathi kwasekuseni ukuze wanelise indlala futhi ugweme ukulamba kakhulu ngesikhathi sasemini, kuyilapho kubalulekile ukuphuza cishe amalitha amabili amanzi ngosuku ukuze umzimba uhlale unamanzi anele.
Okubi kokudla kwePerricone
Njenganoma yikuphi okunye ukudla okubizwa ngokuthi isimangaliso, kuthembisa imiphumela emihle ngesikhathi esifushane kakhulu. Ngokukhethekile, ukudla kwePerricone kuqinisekisa ukwehla kwesisindo okungaba amakhilogremu angu-8 ngenyanga eyodwa nje. Lokhu kusho ukuthi uma imikhuba yokudla ingashintshwa, sonke isisindo esilahlekile sizophinde sitholakale ngenxa yomphumela owesabekayo wokubuyela emuva. Lokhu ngokungangabazeki kuyingozi enkulu yalolu hlobo lokudla, ngakho-ke kubalulekile ukushintsha imikhuba yakho uma ukudla sekuphelile bese ukhetha ukudla okunempilo nokulinganiselayo okukusiza ukuthi ugcine isisindo sakho esifanele, kanye nokuzivocavoca njalo.
Enye inkinga enkulu ukuthi ukudla okungalingani okunganikezi zonke izakhamzimba ezidingekayo. Ngakho-ke, ukulandela lokhu kudla isikhathi eside kuyingozi, njengoba kungaholela ezinkingeni ezinkulu zempilo.
Naphezu kwalezi zingqinamba nezingqinamba, ukudla kwePerricone kungenye yezindlela ezidumile kakhulu zokunciphisa isisindo emhlabeni jikelele, futhi osaziwayo abaningi bakuvumile. Phakathi kwabo, umsekeli oshisekayo kakhulu kube yiNdlovukazi yaseSpain, njengoba iNdlovukazi uLetizia isibe isikhangiso sayo esihle kakhulu.
Uma usunqume ukuqala lolu hlobo lokudla ukuze wehlise amakhilogremu ambalwa engeziwe, lalelisisa ividiyo elandelayo njengoba izokusiza ukuthi ufunde okwengeziwe ngokudla okudumile kwePerricone.