Phunzirani momwe mungapangire Zakudya za Perricone zomwe zimalonjeza kukonzanso khungu
Zamkati
- Zakudya zololedwa mu zakudya za Perricone
- Zakudya zoletsedwa mu zakudya za Perricone
- Menyu yazakudya za Perricone
Zakudya za Perricone zidapangidwa kuti zitsimikizire khungu launyamata kwanthawi yayitali. Zimatengera zakudya zokhala ndi madzi, nsomba, nkhuku, maolivi ndi masamba, komanso kukhala ndi shuga wochepa komanso chakudya chomwe chimakweza magazi m'magazi mwachangu, monga mpunga, mbatata, mkate ndi pasitala.
Zakudyazi zidapangidwa kuti zithandizire ndikupewa makwinya akhungu, chifukwa zimapatsa mapuloteni apamwamba kwambiri kuti maselo abwezeretsenso. Cholinga china cha zakudya zachinyamata izi ndikuchepetsa kutupa mthupi, kuchepetsa kudya kwa shuga ndi chakudya chonse, chomwe chimayambitsa ukalamba.
Kuphatikiza pa chakudya, chakudyachi chopangidwa ndi dermatologist Nicholas Perricone chimaphatikizapo kuchita masewera olimbitsa thupi, kugwiritsa ntchito mafuta odana ndi kukalamba komanso kugwiritsa ntchito zowonjezera zakudya, monga vitamini C ndi chromium.
Zakudya zololedwa mu zakudya za Perricone
Zakudya zololedwa za nyama
Olemera amaloleza zakudya za mbewuZakudya zomwe zimaloledwa mu zakudya za Perricone komanso zomwe ndizofunikira kukwaniritsa zakudya ndi izi:
- Zakudya zowonda: nsomba, nkhuku, nkhuku Turkey, kapena nsomba, zomwe ziyenera kudyedwa popanda khungu ndi kuphika kophika, kuphika kapena kukazinga, ndi mchere pang'ono;
- Mkaka wosakanizidwa ndi zotengera: zokonda ziyenera kuperekedwa kwa ma yogurts achilengedwe ndi tchizi zoyera, monga tchizi wa ricotta ndi tchizi;
- Zamasamba ndi masamba: ndizochokera ku fiber, mavitamini ndi mchere. Makonda ayenera kuperekedwa makamaka ku ndiwo zamasamba zosaphika ndi zobiriwira, monga letesi ndi kabichi;
- Zipatso: Ngati kuli kotheka, ayenera kudyedwa ndi peel, ndipo amakonda kupatsidwa maula, mavwende, sitiroberi, mabulosi abulu, mapeyala, mapichesi, malalanje ndi mandimu;
- Nyemba: nyemba, nandolo, mphodza, soya ndi nandolo, chifukwa ndizo zimayambitsa ulusi wa masamba ndi mapuloteni;
- Mbewu za mafuta: mtedza, mabokosi, mtedza ndi maamondi, popeza ali ndi omega-3;
- Mbewu zonse: phala, balere ndi njere, monga fulakesi ndi chia, chifukwa ndizopangira ulusi wabwino ndi mafuta, monga omega-3 ndi omega-6;
- Zamadzimadzi: amakonda kupatsidwa madzi, kumwa magalasi 8 mpaka 10 patsiku, koma tiyi wobiriwira wopanda shuga komanso wopanda chotsekemera amaloledwa;
- Zonunkhira: mafuta, mandimu, mpiru wachilengedwe ndi zitsamba zonunkhira monga parsley, basil ndi cilantro, makamaka mwatsopano.
Zakudya izi ziyenera kudyedwa tsiku ndi tsiku kuti mphamvu ya antioxidant ndi anti-inflammatory ikwaniritsidwe, kumenya nkhondo yolimbana ndi makwinya.
Zakudya zoletsedwa mu zakudya za Perricone
Zakudya zoletsedwa mu zakudya za Perricone ndizomwe zimakulitsa kutupa m'thupi, monga:
- Zakudya zamafuta: nyama yofiira, chiwindi, mtima ndi matumbo a nyama;
- Zakudya zamadzimadzi zazing'ono: shuga, mpunga, pasitala, ufa, buledi, ziphuphu, chimanga, maswiti ndi maswiti;
- Zipatso: zipatso zouma, nthochi, chinanazi, apurikoti, mango, chivwende;
- Zamasamba: dzungu, mbatata, mbatata, beets, kaloti wophika;
- Nyemba: nyemba yotakata, chimanga.
Kuphatikiza pa chakudya, zakudya za Perricone zimaphatikizaponso kuchita masewera olimbitsa thupi, kugwiritsa ntchito mafuta odana ndi kukalamba komanso kugwiritsa ntchito zowonjezera zakudya, monga vitamini C, chromium ndi omega-3.
Zakudya zoletsedwa zomwe zili ndi mafuta ndi chakudya
Zakudya zosapatsa thanzi la mbewuMenyu yazakudya za Perricone
Gome ili m'munsi likuwonetsa chitsanzo cha masiku atatu azakudya za Perricone.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Atadzuka | Magalasi awiri amadzi kapena tiyi wobiriwira, wopanda shuga kapena zotsekemera | Magalasi awiri amadzi kapena tiyi wobiriwira, wopanda shuga kapena zotsekemera | Magalasi awiri amadzi kapena tiyi wobiriwira, wopanda shuga kapena zotsekemera |
| Chakudya cham'mawa | Omelet yopangidwa ndi azungu atatu azungu, 1 dzira yolk ndi 1/2 chikho. ya tiyi wa oat + kagawo kakang'ono kamodzi ka vwende + 1/4 chikho. tiyi wofiira wazipatso | Soseji yaying'ono 1 + azungu azungu awiri ndi dzira limodzi yolk + 1/2 chikho. oat tiyi + 1/2 chikho. tiyi wofiira wazipatso | 60 g wa nsomba yokazinga kapena yosuta + 1/2 chikho. oat tiyi ndi sinamoni + 2 col ya tiyi ya amondi + magawo awiri owonda wa vwende |
| Chakudya chamadzulo | 120 g ya nsomba yokazinga + makapu awiri. Letesi, phwetekere ndi tiyi wa nkhaka wothira supuni 1 ya maolivi ndi madontho a mandimu + chidutswa chimodzi cha vwende + 1/4 chikho. tiyi wofiira wazipatso | 120 g wa nkhuku yokazinga, yokonzedwa ngati saladi, ndi zitsamba kulawa, + 1/2 chikho. tiyi wa broccoli wouma + 1/2 chikho. tiyi ya sitiroberi | 120 g wa tuna kapena sardine wosungidwa m'madzi kapena maolivi + makapu awiri. letesi ya Roma, phwetekere ndi magawo a nkhaka + 1/2 chikho. tiyi wa msuzi wa mphodza |
| Chakudya chamasana | 60 g wa mawere a nkhuku yophika ndi zitsamba, ma saumondi osasungunuka + 4 amchere opanda mchere + 1/2 apulo wobiriwira + magalasi awiri amadzi kapena tiyi wobiriwira wopanda shuga | Magawo anayi a bere la Turkey + 4 matimati wa chitumbuwa + 4 amondi + magalasi awiri amadzi kapena tiyi wobiriwira wopanda shuga kapena chotsekemera | Magawo anayi a bere la Turkey + 1/2 chikho. tiyi wa sitiroberi + 4 mtedza waku Brazil + magalasi awiri amadzi kapena tiyi wobiriwira wopanda shuga kapena chotsekemera |
| Chakudya chamadzulo | 120 g wa nsomba yokazinga kapena tuna kapena sardine yosungidwa m'madzi kapena maolivi + makapu awiri. letesi ya Roma, phwetekere ndi magawo a nkhaka okonzedwa ndi 1 kori yamafuta ndi madontho a mandimu + 1 chikho. katsitsumzukwa tiyi, broccoli kapena sipinachi yophika m'madzi kapena steamed | 180 g wa hake yoyera yoyera • 1 chikho. tiyi wophika wophika komanso wokongoletsedwa ndi zitsamba + 2 makapu. letesi ya romaine ndi 1 chikho. Mtedza wa tiyi wothira mafuta, adyo ndi mandimu | 120 g wa Turkey kapena chifuwa cha nkhuku chopanda khungu + 1/2 chikho. Tiyi ya zukini + 1/2 chikho. tiyi wa soya, mphodza kapena nyemba za nyemba, ndi mafuta ndi mandimu |
| Mgonero | 30 g wa bere la Turkey + 1/2 apulo wobiriwira kapena peyala + 3 amondi + magalasi awiri amadzi kapena tiyi wobiriwira wopanda shuga kapena chotsekemera | Magawo anayi a bere la Turkey + 3 amondi + magawo awiri ofiira a vwende + magalasi awiri amadzi kapena tiyi wobiriwira wopanda shuga kapena chotsekemera | 60 g wa saumoni wokazinga kapena cod + 3 mtedza waku Brazil + 3 tomato tomato + magalasi awiri amadzi kapena tiyi wobiriwira wopanda shuga kapena chotsekemera |
Zakudya za Perricone zidapangidwa ndi Nicholas Perricone, dermatologist komanso wofufuza waku America.
Sankhani Makonzedwe
Kuyesa kwa Amylase ndi Lipase
