Ukudla kwePerricone

indlovukazi letizia

La Ukudla kwe-Perricone ingenye yezindlela ezithandwa kakhulu zokwehlisa isisindo laphaya namuhla futhi ithola igama layo kusuka ku- udokotela wesikhumba odumile kanye nochwepheshe wezokudla onegama elifanayo. Ukudla okushiwo, ngaphezu kokuthembisa ukulahleka kwesisindo okukhulu ngesikhathi esifushane kakhulu, kuqinisekisa ukuthi kuyasiza ukuthuthuka isimo somqondo kanye nokukhuphula izinga lamandla kumuntu okukhulunywa ngaye. Kuwukudla okwaziwa kakhulu namuhla kusukela lapho abaningi abadumile bamlandele ukunciphisa umzimba futhi uzuze isibalo esincane.

Lokhu kudla kuzama ukulandela uhlobo lokudla nge izakhamzimba eziningi ngangokunokwenzeka futhi uvikele indlela enciphayo yokudla okubizwa ngezimangaliso ngaso sonke isikhathi. Nokho kunjalo ukudla okugxekwa kakhulu nokudikibala ngenani elikhulu lochwepheshe kanye nochwepheshe bokudla ababona njengokudla okuyisimangaliso okukodwa okunomphumela oyingozi wokubuyela emuva.

Kuyini ukudla kwePerricone?

UDkt. Perricone uveza ukuthi zikhona amaqembu okudla ayishumi ngezinhlobo ezahlukahlukene zezakhamzimba ezingafanele ukuswela ekudleni kwansuku zonke kwanoma ngubani ofuna ukulahlekelwa inani elithile lamakhilo. Ukugwema ukuthola isisindo namakhilogremu, indlela yokudla yeluleka ngokugwema ngangokunokwenzeka ukusetshenziswa ushukela bese uyifaka eminye imikhiqizo enempilo efana noju noma i-stevia.

Uphinda ancome ukuthi kugwenywe ufulawa kakolweni noma wommbila ngoba awunazo izakhamzimba futhi unjalo amakhalori amaningi kakhulu lomzimba. Eminye imikhiqizo enqatshelwe kulolu hlobo lokudla yilezi amafutha we-hydrogenated njengoba kunjalo ngemajarini noma ibhotela.

Amaqembu ayishumi okudla kwePerricone

I-Los amaqembu okudla ayishumi okuvikelwe ukudla kwePerricone okulandelayo:

  • 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.

phakathigenerossalmon

  • 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 ukuphuza Izingilazi ezingama-2 zamanzi ngokushesha nje lapho uvuka, ngoba ngale ndlela ubuthi obungahle bube semzimbeni buyasuswa.

  • 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.

Kuvunyelwe ukuthi kudliwe phakathi kwamabili idlanzana lamantongomane noma isithelo esithile ukwanelisa indlala futhi ungafiki ulambe kakhulu ngesikhathi sokudla, kuyilapho kubalulekile ukuphuza cishe amalitha amabili amanzi ngosuku ukugcina umzimba unamanzi ngokuphelele.

ukudla kokudla kwe-perricine

Okubi kokudla kwePerricone

Njenganoma yikuphi okunye okubizwa ngokuthi ukudla okuyisimangaliso, inikeza imiphumela emihle ngesikhathi esifushane kakhulu. Ngokuqondile, ukudla kwePerricone kuqinisekisa ukulahlekelwa okumbalwa Amakhilogremu ayi-8 ngenyanga eyodwa nje. Leli qiniso lidala ukuthi uma kwenzeka kungabikho shintsho emikhubeni yokudla, ugcina ubuyisa sonke isisindo esilahlekile ngenxa yokwesatshwayo umphumela obuyile. Akungabazeki ukuthi ingozi enkulu kakhulu yalolu hlobo lokudla, ngakho-ke kubalulekile ukushintsha imikhuba lapho indlela yokudla isiqedile bese ukhetha ukudla okunempilo nokulinganisela ukukusiza ugcine isisindo esifanele kanye nomkhuba wokuzivocavoca umzimba ngendlela ejwayelekile. .

Okunye ukubuyela emuva okukhulu ukuthi kunjalo ukudla okungalingani nokuthi ayihlinzeki ngazo zonke izakhamzimba ezidingekayo emzimbeni. Yingakho kuyingozi ukwelula lokhu kudla ngokuhamba kwesikhathi ekubeni umzimba ungahlupheka izinkinga ezinkulu zempilo.

Ngaphandle kwalokhu okubi nokubi, Ukudla kwePerricone ingenye yezindlela ezithandwa kakhulu zokuncipha emhlabeni futhi ziningi abadumile abaye bakhuthaza lolu hlobo lokudla. Phakathi kwabo, umvikeli oqinile ube yiNdlovukazi yaseSpain futhi yilokho UNkk Letizia sekuyisikhangiso esihle kakhulu salolu hlobo lokudla.

Uma uthathe isinqumo sokuqala lolu hlobo lokudla ukuze ulahlekelwe amakhilogremu ambalwa, naka kakhulu kuvidiyo elandelayo ngoba kuzokusiza ukwazi okwengeziwe ngokudla okudumile kwePerricone.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.