Ithute ho etsa lijo tsa Perricone tse ts'episang ho nchafatsa letlalo
Litaba
- Lijo tse lumelloang lijong tsa Perricone
- Lijo tse thibetsoeng lijong tsa Perricone
- Lenane la lijo tsa Perricone
Lijo tsa Perricone li entsoe ho netefatsa letlalo la bocha nako e teletsana. E ipapisitse le lijo tse nang le metsi, tlhapi, khoho, oli ea mohloaare le meroho, hape le ho ba le tsoekere e tlase le lik'habohaedreite tse phahamisang tsoekere maling kapele, joalo ka raese, litapole, bohobe le pasta.
Lijo tsena li etselitsoe ho phekola le ho thibela makhopho a letlalo, kaha li fana ka liprotheine tsa boleng bo holimo bakeng sa ho khutlisa lisele hantle. Morero o mong oa lijo tsa bacha ke ho fokotsa ho ruruha 'meleng, ho fokotsa ts'ebeliso ea tsoekere le lik'habohaedreite ka kakaretso, e leng sesosa se ka sehloohong sa botsofali.
Ntle le lijo, lijo tsena tse entsoeng ke dermatologist Nicholas Perricone li kenyelletsa ts'ebetso ea ho ikoetlisa, ts'ebeliso ea litlolo tse loantšang botsofali le ts'ebeliso ea litlatsetso tsa phepo, joalo ka vithamine C le chromium.
Lijo tse lumelloang lijong tsa Perricone
Lijo tse lumelletsoeng tsa liphoofolo
Ho ruile lijo tse lumelletsoeng tsa semelaLijo tse lumelloang lijong tsa Perricone le tseo e leng motheo oa ho fihlela lijo ke:
- Lijo tse bobebe: tlhapi, khoho, turkey kapa lijo tsa leoatleng, tse lokelang ho jeoa ntle le letlalo ebe li phehiloe tse halikiloeng, tse phehiloeng kapa tse halikiloeng, tse nang le letsoai le lenyenyane;
- Lebese le entsoeng ka metsi: khetho e lokela ho fuoa li-yogurt tsa tlhaho le chisi tse tšoeu, joalo ka chisi ea ricotta le chisi ea kottage;
- Meroho le meroho: ke mehloli ea faeba, livithamini le liminerale. Khetho e lokela ho fuoa haholo-holo meroho e tala le e lefifi e tala, joalo ka lettuce le k'habeche;
- Litholoana: neng le neng ha ho khonahala, li lokela ho jeoa ka makhapetla, 'me ho khethoe li-plum, mahapu, fragole, blueberries, lipere, liperekisi, lilamunu le lilamunu;
- Lijo tsa linaoa: linaoa, li-chickpea, lensisi, linaoa tsa soya le lierekisi, kaha ke mehloli ea likhoele tsa meroho le liprotheine;
- Peo ea oli: makotomane, li-chestnut, walnuts le lialmonde, kaha li ruile ho omega-3;
- Lihlahisoa tsohle: oats, harese le lipeo, joalo ka flaxseed le chia, kaha ke mehloli ea likhoele le mafura a matle, joalo ka omega-3 le omega-6;
- Metsi: khetho e lokela ho fuoa metsi, ho noa likhalase tse 8 ho isa ho tse 10 ka letsatsi, empa tee e tala e se nang tsoekere le e se nang senate e boetse e lumelloa;
- Linoko: oli ea mohloaare, sirilamunu, mosetareta oa tlhaho le litlama tse nkhang hamonate tse kang parsley, basil le cilantro, ka mokhoa o khethehileng li sa tsoa khuoa.
Lijo tsena li tlameha ho jeoa letsatsi le leng le le leng e le hore phello ea antioxidant le e khahlanong le ho ruruha e fihlelloe, e sebetsa ntoeng khahlanong le makhopo.
Lijo tse thibetsoeng lijong tsa Perricone
Lijo tse thibetsoeng lijong tsa Perricone ke tse eketsang ho ruruha 'meleng, joalo ka:
- Lijo tse mafura: nama e khubelu, sebete, pelo le mala a liphoofolo;
- Li-carbohydrate tse phahameng tsa glycemic: tsoekere, raese, bijoux, phofo, bohobe, li-flakes tsa poone, li-crackers, li-snacks, likuku le lipompong;
- Litholoana: litholoana tse omisitsoeng, banana, phaenapole, apricot, mango, mahapu;
- Meroho: mokopu, litapole, litapole, li-beet, lihoete tse phehiloeng;
- Lijo tsa linaoa: linaoa tse sephara, poone.
Ntle le lijo, lijo tsa Perricone li kenyelletsa mokhoa oa ho ikoetlisa, ts'ebeliso ea litlolo tse loantšang botsofali le ts'ebeliso ea litlatsetso tse ling tsa phepo, joalo ka vithamine C, chromium le omega-3.
Lijo tse thibetsoeng tse nang le mafura le lik'habohaedreite tse ngata
Lijo tse fokolang tsa semelaLenane la lijo tsa Perricone
Tafole e ka tlase e bonts'a mohlala oa lenane la lijo tsa matsatsi a 3 tsa Perricone.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Ha a tsoha | Likhalase tse 2 tsa metsi kapa tee e tala, ntle le tsoekere kapa senotlolo | Likhalase tse 2 tsa metsi kapa tee e tala, ntle le tsoekere kapa senotlolo | Likhalase tse 2 tsa metsi kapa tee e tala, ntle le tsoekere kapa senotlolo |
| Lijo tsa hoseng | Omelet e entsoe ka makhooa a mahe a 3, lehe le le leng la 1 le senoelo sa 1/2. ea tee ea oat + selae se senyenyane sa mahapu + 1/4 senoelo. tee ea litholoana tse khubelu | Sose e nyane ea Turkey + makhooa a 2 a mahe le lehe le le leng la 1 + 1/2 senoelo. oat tee + 1/2 senoelo. tee ea litholoana tse khubelu | 60 g ea salmone e halikiloeng kapa e tsubiloeng + 1/2 senoelo. tee ea oat e nang le sinamone + 2 col ea tee ea almonde + lilae tse 2 tse tšesaane tsa mahapu |
| Lijo tsa mots'eare | 120 g ea salemone e halikiloeng + linoelo tse 2. lettuce, tamati le tee ea likomkomere e nokiloeng ka khabapo e 1 ea oli ea mohloaare le marotholi a lemone + selae se le seng sa mahapu + 1/4 senoelo. tee ea litholoana tse khubelu | 120 g ea khoho e halikiloeng, e lokisitsoeng e le salate, ka litlama ho latsoa, + 1/2 senoelo. Tee ea broccoli e nang le mouoane + 1/2 senoelo. tee ea fragola | 120 g ea tuna kapa sardine e bolokiloeng ka metsing kapa oli ea mohloaare + linoelo tse 2. lettuce ea romaine, langa le le lej le likomkomere + 1/2 senoelo. Tee ea sopho e entsoeng ka lentile |
| Seneke-thapama | 60 g ea letsoele la khoho e phehiloeng ka litlama, lialmonde tse sa tšeloang letsoai + 4 apole e tala + 1/2 likhalase tse 2 tsa metsi kapa tee e tala e sa tsoekere kapa senate | Lihlahisoa tse 4 tsa letsoele la Turkey + litamati tse 4 tsa ciliegia + lialmonde tse 4 + likhalase tse 2 tsa metsi kapa tee e tala e sa tsoekere kapa senate | Lilae tse 4 tsa letsoele la Turkey + 1/2 senoelo. Tee ea fragola + 4 linate tsa Brazil + likhalase tse 2 tsa metsi kapa tee e tala e sa tsoekere kapa senotlolo |
| Lijo tsa mantsiboea | 120 g ea salemone e halikiloeng kapa tuna kapa li-sardine tse bolokiloeng ka metsing kapa oli ea mohloaare + linoelo tse 2. lettuce ea romaine, langa le le lej le likomkomere tse halikiloeng ka kholi e le 'ngoe ea oli ea mohloaare le marotholi a sirilamunu + senoelo se le seng. tee ea asparagus, broccoli kapa spinach e phehiloeng ka metsing kapa ka mouoane | 180 g ea hake e tšoeu e halikiloeng • kopi e le 1. Tee ea mokopu e phehiloe ebile e nokiloe ka litlama + linoelo tse 2. Roma lettuce tee le kopi e 1. tee ea lierekisi e nokiloeng ka oli ea mohloaare, konofolo le lero la lemone | 120 g ea letsoai la Turkey kapa ea kana ntle le letlalo + 1/2 senoelo. Tee ea zucchini e halikiloeng + 1/2 senoelo. Tee ea salate ea soya, lentile kapa linaoa, e nang le oli ea mohloaare le sirilamunu |
| Lijo tsa mantsiboea | 30 g ea letsoele la Turkey + 1/2 apole e tala kapa pere + lialmonde tse 3 + likhalase tse 2 tsa metsi kapa tee e tala e sa tsoekere kapa senotlolo | Lihlahisoa tse 4 tsa letsoele la Turkey + lialmonde tse 3 + lilae tse 2 tse tšesaane tsa mahapu + likhalase tse 2 tsa metsi kapa tee e tala e sa tsoekere kapa senate | 60 g ea salemone e halikiloeng kapa cod + 3 Linate tsa Brazil + litamati tse 3 tsa ciliegia + likhalase tse 2 tsa metsi kapa tee e tala e sa tsoekere kapa senate |
Lijo tsa Perricone li entsoe ke Nicholas Perricone, dermatologist le mofuputsi oa Amerika.
Lipehelo Tsa Morao-Rao
Lahla Phiramide ea Lijo hantle 'me u Lumele ho Letšoao le Lecha