Ichokwadi here kuti kudya kwePerricone kunobatsira iwe kumutsidzira?

Ichokwadi here kuti kudya kwePerricone kunobatsira iwe kumutsidzira?

Vazhinji vakatsvaga

Nekudya kwakaringana zvinokwanisika kudzikisira mhedzisiro yekufamba kwenguva paganda rako nemuviri wako

Ichokwadi here kuti kudya kwePerricone kunobatsira iwe kumutsidzira?

Haasi ese ejenetiki kana ekurapa, mune dzakawanda zviitiko zvakaringana kuziva madyiro akafanira kuitira kuti mhedzisiro yekufamba kwenguva isingaoneke chero mukati kana kunze. Apa ndipo pane iyo Dr. Nicholas V. Perricone, anoremekedzwa nhengo yezvekudya zvinovaka muviri ye "American College of Nutrition", pamusoro pekuve piyona mukutaura nezve "antiaging" chikafu uye superfoods (anti-inflammatory uye antioxidant).

Uyu chiremba anorumbidzwa auya nefomula munhu wese anoda kuziva: iwe unodaro sei chengetedza ganda rako rinogara richipenya? Nutrition ndiyo dombo repakona reiyo inonzi "3-Tier Global Kuchengetedza Philosophy" iyo Perricone yakagadzira. Mhedzisiro yechirongwa chako haisi kuoneka kunze, asi zvirinani kuvandudza hutano huzhinji, simba rinowedzera uye mweya unobatsira. Izvi “Philosophy mumatatu matanho»Zvekukwegura zvine hutano uye ganda rine hutano, mukuwedzera pakuvandudza chitarisiko, zvinokubatsira kuti unzwe zvirinani muviri pamatanho ese ehupenyu. Zviso zvinozivikanwawo saEva Mendes, Gwyneth Paltrow kana Uma Thurman vakatowana kuti kuzvimba kwekukwegura kunogona kudzorwa uye kunonoka.

Chii chinonzi kudya kwePerricone?

Izvo zvinofanirwa kucherechedzwa kuti haina kugadzirirwa kudzikira huremu, kunyangwe avo vakatendeukira kwairi vakarasikirwa nechero kirogiramu seimwe yemakiyi iko kuita kwakanaka kwehunhu iyo inosimudzira kusvika kwedu normo-huremu kana huremu hwakakwana. Asi Perricone inopfuura yekudya: iko kuchinja kwepfungwa, nzira yekuongorora zvekare tsika dzekudya kuti uwane hupenyu hune hutano, sezvo zvichibatsira kumisa kuzvimba uye kusanganiswa kwemaseru kuburikidza nekuisa pamberi kweimwe yakakosha antioxidants uye «kurwisa»Uye, neizvi, kupora hutano hweganda nemuviri zvakawandisa, mukuwedzera pakusimudzira simba.

Kurwisa Kudya Kudya Mirayiridzo

  • Kudya kwega kwega kunofanirwa kusanganisira yemhando yepamusoro protein, yakaderera-glycemic makabhohaidhiretsi, uye mafuta ane hutano.
  • Mapuroteni anofanirwa kugara achidyiwa kutanga kubatsira maitiro ekugaya uye kudzivirira mhinduro yeglycemic. Tevere, tambo, uye pakupedzisira, yakaoma makabhohaidhiretsi.
  • Inwa pakati pegumi nemasere uye magirazi emamineral emvura pazuva: yekutanga pane isina chinhu mudumbu uye gara uchiperekedza kudya kwega kwega neumwe.
  • Kutsiva girini tii yekofi kiyi yekudzivirira kukurumidza kukwegura uye kukurudzira metabolism.
  • Dr.Perricone anokurudzira hafu yeawa yekurovedza muviri zuva nezuva, kusanganisa moyo wemwoyo, simba remhasuru uye kushanduka, zvinhu zvitatu zvakakosha zvekuchengetedza hutano hwakanaka uye hutano.
  • Kuwana kurara kwakaringana kwakakosha kune iyo anti-kuchembera regimen, sezvo panguva yekurara mhedzisiro yakaipa yecortisol yakabviswa, iyo mahormone yekukura nevechidiki inosunungurwa, uye melatonin inosunungurwa, hormone ine mhedzisiro pane iro ganda uye system immune.

Ndeipi miitiro isingabatsiri?

Sezvo mune chero kumwe kudya, Dr. Perricone anopa zano 100% kurwisa iyo shuga yekushandisa sezvo iriyo inonyanya kukonzera glycation, maitiro ayo mamorekuru eshuga anonamatira kune iyo collagen fibers ichivaita kuti varasikirwe nekusimba. Imwe yezvinwiwa zvisingaenderane ndeye kofisezvo zvakaratidzwa kuwedzera kusagadzikana uye kukonzera kuwedzera kwe insulin. Zvinwiwa uye doro hazvigone kumedzwa kana iwe uchida kuita iyo Perricone fomula sezvo iine akawanda anotapira. Kufema fodya yefodya kunogadzira zvinopfuura tiririyoni mahara radicals mumapapu, saka zvinogona kunge zviri kunze kwe «pro-kuchembera chikafu".

Salmon yemusango

Salmoni yakakwira muDMAE, axanthin, uye yakakosha mafuta acids (anopfuura mashanu% ayo ari "akanaka" mafuta). Chikamu chayo chepamusoro cheOmega-5 chinowedzera musarimoni-isina-purazi-yakasimudzwa: salmon yemahara-isina chikafu pane plankton, zvidiki-zvipenyu umo rudzi urwu rwemafuta rwakawandisa.

Extra virgin olive olive

Yakagadzirwa ingangoita 75% oleic acid (monounsaturated fat inokonzeresa kudzikisira kweiyo LDL, kana "yakaipa cholesterol", iyo inogona kukonzeresa kudzikira kwemasero), ine huwandu hwakakwira hwepolyphenols senge hydroxytyrosol (inodzivirira antioxidant inongowanikwa chete mumatunhu akakwirira mukirasi iyi yemafuta emuorivhi). Perricone inokurudzira kutanga-kudzvanya imwe mhandara yemafuta emuorivhi, sezvo iine acidity shoma uye nhanho dzakakwirira dzemafuta acids uye polyphenols, sezvo iko kuwedzera kwekutsikirira, akawanda antioxidants arasika.

Miriwo yakasvibirira

Sopu yakavakirwa pa broccoli, sipinashi kana green asparagus ndiyo sarudzo yakanaka yekuwana mishonga uye maantioxidants senge vhitamini C, calcium kana magnesium, iyo inodzora kukwegura. Uye zvakare, iyi miriwo ine mashizha akasvibira ine chikamu chakakwira chemvura, ichipa hydration kuganda kubva mukati. Pese pazvinenge zvichibvira, chikafu chitsva kana chakaomeswa nechando chicha sarudzwa, kudzivirira mapakeji akagadziriswa, nekuti anosanganisira kubika zvakawandisa, kuparadza zvinovaka muviri, kuwedzera mukuwedzera munyu neshuga kuchikafu.

Strawberries uye michero mutsvuku kana yemusango

Simba antioxidants rine yakaderera glycemic zvemukati ndizvo zvakakosha kuti uwane kumwe kuyaruka uye kugwinya kumeso. Uye zvakare, ivo vanobatsira kudzikisa akaunganidzwa mafuta emuviri, ayo anowanzo "gadziriswa" kuburikidza nezvikafu zvine glycemic index yakakura kupfuura makumi mashanu.

Organic chaiwo dairy, isina zvinotapira

Dr. Perricone anokurudzira, kazhinji, kudya zvigadzirwa zvehupenyu, uye kunyanya zvakadaro munyaya yezvigadzirwa zvemukaka zvichava chikamu chekudya kwekusakwegura, izvo zvinokosha kuti ivo BGH (bovine growth hormone) vakasununguka. Pakati pezviviri zvinokurudzirwa ndeye organic plain yoghurt (isina shuga yakawedzerwa kana zvinotapira) uye kefir. Ose ane mabhakitiriya akakosha ehutano hwematumbo uye anovandudza kugaya. Mamwe machizi anobvumidzwawo: maonda anokurudzirwa, akadai se feta, kudzivirira mafuta matatu uye ane munyu zvakanyanya.

Flats oats

Akapfuma mumicheka, monounsaturated mafuta uye mapuroteni, inobatsira kudzora cholesterol uye BP, pamwe nekuvandudza gadziriro yekugaya, kutonga shuga yeropa uye kudzivirira muviri kurwisa cancer.

Zvinonhuwirira zvinomera nezvinonhuwira

Dr.Perricone anokurudzira zvimwe zvinonhuwira izvo, mukuwedzera kune zvekudya zvekunaka, zvine zvinhu zvinodzivirira kukwegura, senge turmeric: anti-kupisa uye neuroprotective. Tabasco muto ndeimwe yesarudzo dzinogamuchirwa, nekuti maitiro ayo ekugadzirira anochengetedza zvivakwa zve capsaicin, ane simba antirust zvirimo muhukuru hwakawanda mune chili mhiripiri.

Green Tea

Icho chimwe chezvinwiwa zvakakosha muPerricone antiaging kudya pamwe nesainzi yakasimbiswa anti-kukwegura zvivakwa. Haingori chete ine catechin polyphenols, (antioxidants inokurudzira metabolism uye kunonoka kukwegura), asi inobatsirawo kudzivirira kunwiwa kwemafuta anokuvadza, kuideredza ne30%, nepo amino acid theonine ichivandudza mafungiro.

Mineral water

Kushaya mvura mumuviri kunodzivisa metabolism yemafuta uye, nekudaro, kunodzivirira muviri kubva mukurasa marara, kuwedzera mukusimudzira kukura kwemakemikari anopisa. Kunyangwe kushomeka kwekushomeka kwemvura kunokonzera kuderera kwe3% mune yakakosha metabolism, mhedzisiro yacho inoshandura kuita hafu-paundi kuwedzera mumafuta mwedzi mitanhatu yega yega. Dr. Perricone anokurudzira "kudzivisa mvura yemupombi sezvo ichigona kunge iine zvisaririra zvinokuvadza senge heavy metal particles."

Cocoa yakachena mudiki «doses»

Ehe, chokoreti yakanaka pakudzora kukwegura! Asi mune zvidiki zvidiki uye pasina mukaka! Zvakachena sezvinobvira. Iyo ine antioxidant ine simba iyo inodzivirira kurwisa kwemahara radicals uye, nekuda kwayo yakakwira magnesium zvemukati, inodzora mashuga eshuga, inobatsira 'kugadzirisa' calcium, inodzora ura hwemukati uye inodzivirira iyo yemoyo system.

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