E aʻo pehea e hana ai i ka Perricone Diet e hoʻohiki e hoʻohou hou i ka ʻili

Anter

• ʻAe ʻia nā meaʻai i ka papaʻai Perricone
• Nā meaʻai pāpā ʻia i ka papaʻai Perricone
• Papa kuhikuhi papa ʻaina Perricone

Ua hana ʻia ka papaʻai Perricone e hōʻoia i ka ʻili ʻōpio no ka manawa lōʻihi. Hoʻokumu ʻia ia i ka papaʻai i waiwai i ka wai, ka iʻa, ka moa, ka ʻaila ʻoliva a me nā mea kanu, a me ka haʻahaʻa o ke kō a me nā kōpaka e hoʻāla koke ai i ka glucose koko, e like me ka laiki, kaʻuala, berena a me ka pasta.

Ua hana ʻia kēia papaʻai e mālama a pale ai i nā ʻili o ka ʻili, no ka mea hāʻawi ia i nā protein kiʻekiʻe no ka hoʻihoʻi hou ʻana o ka pūnaewele. ʻO kekahi pahuhopu o kēia papaʻai ʻōpio ʻo ia ka hoʻoliʻiliʻi i ka mumū i loko o ke kino, e hoʻemi ana i ka ʻai o ke kō a me nā kōpona i ka nui, ʻo ia ke kumu nui o ka ʻelemakule.

Ma waho aʻe o ka meaʻai, ʻo kēia papaʻai i hana ʻia e dermatologist Nicholas Perricone me ka hana o ka hoʻoikaika kino, ka hoʻohana ʻana i nā kalima anti-ʻelemakule a me ka hoʻohana ʻana i nā mea hoʻopihapihaʻai, e like me ka wikamina C a me ka chromium.

ʻAe ʻia nā meaʻai i ka papaʻai Perricone

ʻO nā meaʻai i ʻae ʻia i ka papaʻai Perricone a ʻo ia ke kumu no ka loaʻa ʻana o ka papaʻai.

• Nā ʻai lean: ʻo ka iʻa, ka moa, ka pelehū a i ʻole ka iʻa kai, pono e ʻai ʻia me ka ʻole o ka ʻili a hoʻomākaukau ʻia i hoʻomoʻa ʻia, i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha, me ka paʻakai liʻiliʻi;
• Ka waiū skimmed a me nā derivatives: pono e hāʻawi i ka makemake i nā yogurts maoli a me nā paʻi keʻokeʻo keʻokeʻo, e like me ka tī ricotta a me ka tī
• Nā mea kanu a me nā greens: nā kumu o ka puluniu, nā wikamina a me nā minelala. Pono e hāʻawi nui ʻia ka makemake i nā lau maka ʻōmaʻomaʻo maka a me ka pouli, e like me ka letusce a me ka cabbage;
• Hua: i nā manawa hiki, pono lākou e ʻai ʻia me ka ihi, a hāʻawi ʻia ka makemake i nā plum, nā melon, nā strawberry, nā blueberry, nā pears, nā peach, nā ʻalani a me nā lemona;
• Legume: nā pīni, nā pīpī, nā lihi, nā soybeans a me nā pī, no ka mea he kumu ia no nā olonā a me nā protein;
• ʻO Oilseeds: nā hazelnuts, nā chestnuts, nā walnuts a me nā almonds, no ka mea waiwai lākou i ka omega-3;
• Nā hua a pau: ka oat, ka bale a me nā ʻanoʻano, e like me ka flaxseed a me ka chia, ʻoiai he kumu no nā olonā maikaʻi a me nā momona, e like me omega-3 a me omega-6;
• Wai: pono e hāʻawi i ka makemake i ka wai, inu i 8 a 10 mau aniani i ka lā, akā ʻae ʻia ka tī ʻōmaʻomaʻo me ka ʻole o ke kō a me ka ʻole o nā mea momona;
• Mea ʻala: ʻo ka aila ʻoliva, ka lemona, nā pua nani a me nā mea kanu ʻaʻala e like me ka pāhiri, ka basil a me ka cilantro, ʻoi aku ka maikaʻi.

Pono e hoʻopau i kēia mau meaʻai i kēlā me kēia lā i mea e loaʻa ai ka hopena antioxidant a me anti-inflammatory, e hana ana i ke kaua me nā wrinkle.

Nā meaʻai pāpā ʻia i ka papaʻai Perricone

ʻO nā mea i pāpā ʻia i ka papaʻai Perricone ka mea e hoʻonui ai i ka mumū i loko o ke kino, e like me:

• ʻIʻo momona: ʻiʻo ʻulaʻula, akepaʻa, puʻuwai a me nā ʻōpū o nā holoholona;
• ʻO nā huaʻalea glycemic index kiʻekiʻe: ke kō, ka laiki, pasta, ka palaoa, ka palaoa, nā palaoa kulina, nā pahūpahū, nā meaʻai māmā, nā pōpō a me nā meaʻono;
• Hua: hua maloʻo, maiʻa, paina, ʻapelika, mango, wai wai;
• Nā mea kanu: kaʻuala, ʻuala, ʻuala, beets, kāloti i hoʻomoʻa ʻia;
• Legume: bean broad, palaoa.

Ma waho aʻe o ka meaʻai, ka Perriconeʻai pū kekahi me ka hana o ka hoʻoikaika kino, ka hoʻohana ʻana i nā kalima anti-ʻelemakule a me ka hoʻohana ʻana i kekahi mau mea hoʻopihapiha meaʻai, e like me ka wikamina C, chromium a me ka omega-3.

Papa kuhikuhi papa ʻaina Perricone

Hōʻike ka papa ma lalo i kahi laʻana o ka papa kuhikuhi papa ʻaina Perricone he 3 lā.

Ua hoʻokumu ʻia ka papaʻai Perricone e Nicholas Perricone, kahi dermatologist a me ka mea noiʻi ʻAmelika.