Mukati
Kusimudza uye kudya, naBritish dermatologist Nicholas Perricone, akazove mutengesi zvakanyanya paakangobuda.
Akaidaidza chikafu chekusimudza kumeso, semhedzisiro yesystem iyi yaive yekudzikisa huremu pamwe nehuremu hwese hwekuvandudza. Uye mhedzisiro yeiyi yaive pachena, sekuratidzwa kwakanangana pachiso - iwo makwinya akatsvedzeredzwa, huso hunowedzera kutsva, ganda rakamuka, uye bvudzi rakasimba uye richipenya.
Chokwadi ndechekuti hwaro hwekudya kwePerricone hwakapfuma mune antioxidants uye mavhitaminzi, majiroji nemichero, uye zvakare hove dzegungwa dzine mafuta (kunyanya salmon).
Maitiro ekudzora huremu uye kumutsidzira pane chikafu Dr Perricone
Zvakakosha, iwe unofanirwa kubvisa kubva muhupenyu hwako izvo zvinopa kukuvadza mamorekuru muganda. Izvozvi, kuwedzerwa kudyiwa kweshuga, kushomeka kwekurara, kuwonekera kwezuva kwenguva refu, Kuputa, doro.
Zvigadzirwa zvikuru zvechikafu:
- Salmoni. Ihove iyi yakafuma mumapuroteni akaonda anodzoreredza maseru uye mafuta acids omega 3, iyo inosimbisa ganda kuchipa iyo Kupenya uye kutsva. Uye zvakare, ine antioxidants uye chinhu DMAE, iyo inochengetedza mhasuru toni, kusanganisira mhasuru dzechiso uye inodzivirira makwinya.
- Zvibereko uye michero (raspberries, blueberries, strawberries, melon, maapuro, mapeari) nokuda kwekudya. Kune zvakare huwandu hukuru hwema antioxidants ane macarbohydrates ane yakaderera glycemic index haakonzeri kukurumidza kuwedzera kweshuga yeropa.
- Rima-girini miriwo. Zvakare zvine antioxidants iyo inokanganisa mahara radicals uye inodzivirira kukwegura.
Maitiro ekudya pane chikafu chaDr Perricone
Idya chikafu zvakanyatsorongeka: tanga protein, wozoita makabhohaidhiretsi.
Kune 2 vhezheni yechikafu chakakurumbira - 3-zuva uye 28-zuva. Dr. Perricone vanoti kudya salmon kanokwana kaviri pazuva mukati mekudya kwemazuva matatu, iwe unozotaridzika uye unzwe zviri nani. Uye zvakare, iyi ipfupi vhezheni ichabatsira kugadzirira kudya kwenguva refu uye kuona kuti zvakakukodzera sei.
3-zuva dhizaini yekumeso:
Kudya kwemangwanani: evha-chena omelette mazai matatu uye 3 zai rose uye (kana) 1-110 g salmon (iyo hove inogona kutsiviwa nehuku yehuku kana tofu); hafu Mukombe weoatmeal, hafu yeKapu yemabriji uye siki yemavise; 160-1 magirazi emvura.
Kudya kwemanheru: 100-150 gramu yesalmon kana tuna; saladhi yemiriwo yakasvibirira yakasvibirira nemafuta emuorivhi ane muto wemonamu; 1 kiwi muchero kana chidimbu chemelon uye hafu yekapu yemabheri, 1-2 makapu emvura.
Kudya kwemanheru: 100-150 gramu yesalmon; saladhi yemiriwo yakasvibirira yakasvibirira ine kupfeka kwemafuta emuorivhi nemuto wemonamu; hafu yekapu yemiriwo yakabikwa (asparagus, broccoli, sipinashi); chidimbu chevise uye hafu yekapu yemajiroji, 1-2 makapu emvura.
Usati warara unogona kudya: 1 Apple, 50 g yeTurkey mazamu; 150 g ye yoghurt yakasikwa isina additives; shoma shoma yehazelnuts, walnuts kana maamondi.
28-zuva dhizaini yekumeso:
Nheyo yekugovera mune yemazuva makumi maviri nemasere vhezheni yakafanana: katatu pazuva ne28 snacks, asi yakawanda yakafara seti yezvigadzirwa:
- hove dzegungwa nehove dzegungwa, Turkey mazamu uye nyama yehuku;
- miriwo yose, kunze kwemidzi yemidzi (mbatata, karoti, beet), peas uye chibage;
- magirini;
- michero nemichero, kunze kwebhanana, maranjisi, mazambiringa, watermelon, mango, papaya (vanokonzera kukurumidza kukwira kweshuga yeropa);
- nzungu mbishi (walnuts, pecans, maamondi, hazelnuts);
- nyemba (nyemba uye bhinzi), maorivhi uye maorivhi;
- zvigadzirwa zvemukaka zvakaderera-mafuta;
- oatmeal;
- pakati pezvinwiwa - mvura, green tii uye inopenya mvura yemaminerari.
Chii chisingadyiwe
Doro rakarambidzwa, kofi, masoda uye majusi emichero, chikafu chakagadziriswa uye chikafu chinokurumidza, zvinhu zvakabikwa uye zviwitsi, chero zviyo kunze kweoatmeal, sauces uye marinade
Uye zvakare unofanirwa kunwa zvinwiwa zvakakwana (8-10 magirazi emvura, green tii) uye kurovedza muviri.
Zvizhinji nezve Dr Perricone dhayeti yekuona muvhidhiyo pazasi:
