Koyi yadda ake yin Abincin Perricone wanda yayi alƙawarin sabunta fata
Wadatacce
- Abincin da aka yarda a cikin abincin Perricone
- Haramtattun abinci a cikin abincin Perricone
- Tsarin abinci na Perricone
An kirkiro tsarin abinci na Perricone don ba da tabbacin fata ga matasa na tsawon lokaci. Ya dogara ne akan abinci mai cike da ruwa, kifi, kaza, man zaitun da kayan marmari, da kuma rashin sukari da kuma sinadarin carbohydrates wadanda suke saurin hawan glucose, kamar shinkafa, dankali, burodi da taliya.
An tsara wannan abincin ne don magancewa da hana wrinklewar fata, saboda yana samar da sunadarai masu inganci don dawo da kwayar halitta mai inganci. Wata manufar wannan abincin na matasa shine rage kumburi a jiki, rage yawan amfani da sukari da kuma carbohydrates gaba ɗaya, wanda shine babban dalilin tsufa.
Baya ga abinci, wannan abincin da likitan fata Nicholas Perricone ya kirkira ya hada da motsa jiki, da amfani da mayukan tsufa da kuma amfani da kayan abinci masu gina jiki, kamar su bitamin C da chromium.
Abincin da aka yarda a cikin abincin Perricone
Abincin da aka ba da izinin asalin dabbobi
Wadatattun kayan abinci na asaliAbincin da aka yarda dashi a cikin abincin Perricone kuma waɗancan sune tushen cin abincin shine:
- Naman nama kifi, kaza, turkey ko abincin teku, waɗanda ya kamata a ci ba tare da fata ba kuma a shirya su dafaffe, dafaffe ko gasa, da gishiri kaɗan;
- Madara mai narkewa da ƙari: ya kamata a ba da fifiko ga yogurts na halitta da farin cuku, kamar su cuku ricotta da cuku na gida;
- Kayan lambu da ganye: sune tushen fiber, bitamin da kuma ma'adanai. Ya kamata a ba da fifiko ga albarkatun ɗanye da duhu koren kayan lambu, kamar su latas da kabeji;
- 'Ya'yan itãcen marmari duk lokacin da zai yiwu, ya kamata a ci su da bawo, sannan a ba da fifiko ga gyambo, kankana, strawberries, blueberries, pears, peaches, lemu da lemons;
- Legumes: wake, dawa, dawa, da waken soya da kuma wake, tunda su ne tushen zarurrukan kayan lambu da sunadarai;
- Tsaba: gyada, kirjin goro, goro da almon, saboda suna da wadatar omega-3;
- Cikakken hatsi: hatsi, sha'ir da tsaba, irin su flaxseed da chia, tunda su tushe ne na zaren da mai mai kyau, kamar su omega-3 da omega-6;
- Ruwa: ya kamata a ba da fifiko ga ruwa, shan gilashi 8 zuwa 10 a rana, amma kore shayi ba tare da sukari ba kuma ba tare da zaki ba shi ma an yarda;
- Kayan yaji: man zaitun, lemun tsami, mustard na gargajiya da ganye mai ƙanshi kamar su faski, basil da cilantro, zai fi kyau sabo.
Wadannan abinci dole ne a sha su kowace rana don a sami sakamako na antioxidant da anti-mai kumburi, suna yin yaƙi da wrinkles.
Haramtattun abinci a cikin abincin Perricone
Abubuwan da aka haramta a cikin abincin Perricone sune waɗanda ke ƙara kumburi a cikin jiki, kamar:
- Abincin mai jan nama, hanta, zuciya da hanjin dabbobi;
- Babban glycemic index carbohydrates: sukari, shinkafa, taliya, gari, burodi, masarar masara, gwangwani, kayan ciye-ciye, waina da zaƙi;
- 'Ya'yan itãcen marmari busassun 'ya'yan itace, ayaba, abarba, apricot, mango, kankana;
- Kayan lambu: kabewa, dankali, dankali mai zaki, beets, dafaffun karas;
- Legumes: m wake, masara.
Baya ga abinci, abincin na Perricone kuma ya hada da aikin motsa jiki, yin amfani da mayukan tsufa da amfani da wasu sinadarai masu gina jiki, kamar su bitamin C, chromium da omega-3.
Haramtattun abinci masu cike da mai da kuma mai ƙwanƙwasa
Rashin abinci na asalin shuke-shukeTsarin abinci na Perricone
Teburin da ke ƙasa yana nuna misalin menu na abinci na Perricone na kwanaki 3.
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Bayan farkawa | Gilashin ruwa 2 ko koren shayi, ba tare da sikari ko zaki ba | Gilashin ruwa 2 ko koren shayi, ba tare da sukari ko zaki ba | Gilashin ruwa 2 ko koren shayi, ba tare da sukari ko zaki ba |
| Karin kumallo | Omelet da aka yi da farin kwai 3, gwaiduwar kwai 1 da kofi 1/2. of oat tea + 1 karamin yanki na kankana + 1/4 kofin. jan 'ya'yan itacen shayi | 1 tsiran alade turkey + fararen kwai 2 da gwaiduwa 1 + kofi 1/2. oat tea + 1/2 kofin. jan 'ya'yan itacen shayi | 60 g na gasasshen ko naman alade + 1/2 kofin. oat shayi tare da kirfa + 2 col of almond tea + 2 sikari na sikari na kankana |
| Abincin rana | 120 g na gasasshen kifin + 2 kofuna. latas, tumatir da kokwamba shayi wanda aka dandana tare da karamin cokali 1 na man zaitun da lemon tsami + yanki 1 na kankana + 1/4 kofin. jan 'ya'yan itacen shayi | 120 g na gasassun kaza, an shirya shi azaman salatin, tare da ganyen dandano, + 1/2 kofin. steamed broccoli shayi + 1/2 kofin. shayin strawberry | 120 g na tuna ko sardines da aka adana a cikin ruwa ko man zaitun + kofuna 2. latas na roman, tumatir da yankakken yanka + cup 1/2. lentil miyan shayi |
| Bayan abincin dare | 60 g na naman kaji wanda aka dafa shi da ganye, maras tsami + 4 almond ba gishiri + 1/2 koren apple + gilashin ruwa 2 ko koren shayi mara zaki ko mai zaki | Yanka 4 na nono turkey + tumatir cherry 4 + almond 4 + gilashin ruwa 2 ko koren shayi mara zaki ko mai zaki | 4 yanka nono turkey + 1/2 kofin. shayin strawberry + 4 kwayoyi na Brazil + gilashin ruwa 2 ko koren shayi mara zaki ko mai zaƙi |
| Abincin dare | 120 g na salmon gasasshe ko tuna ko sardines da aka adana a cikin ruwa ko man zaitun + kofuna 2. latas na roman, tumatir da na kokwamba da aka yanka wanda aka hada shi da 1 na man zaitun da digon lemun tsami + kofi 1. shayin bishiyar asparagus, broccoli ko alayyaho da aka dafa a ruwa ko aka dafa shi | 180 g na gasashen farin hake • 1 kofin. shayin kabewa dafa da yaji dashi ganye + kofuna 2. shayi na roman shayi tare da kofi 1. shayi na fis wanda aka hada shi da man zaitun, tafarnuwa da lemon tsami | 120 g na turkey ko nono kaza ba tare da fata ba + 1/2 kofin. gasashen zucchini shayi + 1/2 kofin. waken soya, doya ko wake na shayi, tare da man zaitun da lemun tsami |
| Bukin | 30 g na nono turkey + 1/2 koren apple ko pear + almond 3 + gilashin ruwa 2 ko koren shayi mara dadi ko mai zaki | Yanka 4 na nono na turkey + almond 3 + yanka na kankana 2 siraran bakin ciki + gilashin ruwa 2 ko koren shayi mara zaki ko mai zaki | 60 g na gasasshen kifin kifi ko kifi + 3 kwayoyi na Brazil + 3 tumatir mai Cherry + gilashin ruwa 2 na ruwa ko koren shayi mara zaki ko mai zaki |
Abincin na Perricone an kirkireshi ne daga Nicholas Perricone, likitan fata kuma mai binciken Ba'amurke.
Samun Mashahuri
Yadda ake amfani da garin kwakwa dan rage kiba
