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ʻO ka hāpai a me ka papaʻai, na ka dermatologist Pelekane ʻo Nicholas Perricone, i lilo i mea maikaʻi loa ke kū mai.
Ua kapa ʻo ia he papa hāpai hāpai maka, ʻoiai nā hopena o kēia ʻōnaehana mana ʻo ka hoʻoliʻiliʻi o ke kaumaha me ka hopena rejuvenating holoʻokoʻa. A ua akāka ka hopena o kēia, e like me ka hōʻike pono ʻia ʻana MA ka helehelena - hoʻomālielie ʻia nā ʻūlū, ʻoi aku ka hou o ka ʻili, lilo ka ʻili i elela, a me ka lauoho ikaika a hinuhinu hoʻi.
ʻO ka ʻoiaʻiʻo ke kumu o ka papaʻai Perricone i waiwai i nā antioxidant a me nā huaora, nā hua a me nā huaʻai, a me nā iʻa momona o ke kai (ʻo ia hoʻi ka salemona).
Pehea e lilo ai kaupaona a hoʻoulu hou i ka papaʻai Dr Perricone
ʻO ka mea nui, pono ʻoe e kāpae i kou ola i nā mea e kōkua ai i ka hōʻino ʻana i nā mole i ka ʻili. ʻO ia hoʻi, hoʻonui i ka ʻai ʻana o ke kō, nele o ka hiamoe, hoʻolōʻihi ʻia ka lā, Puhi, ʻalekole.
ʻO nā huahana nui o ka meaʻai:
- Salemona. Nui ka waiwai o kēia iʻa i loko o nā protein protina e hoʻihoʻi i nā hunaola a me nā waikawa momona omega 3, nāna e hānai i ka ʻili e hāʻawi iā Shine a me ka hou. Eia hou, loaʻa iā ia nā antioxidants a me kahi mea DMAE, ka mea e mālama ai i ka leo o nā mākala, e like me nā mākala o ka maka a pale i nā wili.
- Nā hua a me nā hua (raspberries, blueberry, strawberry, melon, apple Aia kekahi helu nui o nā antioxidant i loko o lākou i nā ʻōpelu a me kahi papa inoa glycemic haʻahaʻa ʻaʻole e hoʻonui i ka kō i ke kō.
- ʻO nā mea kanu ʻōmaʻomaʻo-ʻōmaʻomaʻo. Hoʻopili pū i nā antioxidant e hoʻopau i nā radical manuahi a pale i ka ʻelemakule.
Pehea e ʻai ai i ka papaʻai a Dr Perricone
E hoʻopau i ka meaʻai i kahi kauoha koʻikoʻi: ʻo ka protein i ka mua, a laila ka haʻakea.
Aia kekahi mana 2 o kēlā papaʻai kaulana - 3-lā a me 28-lā. Ke koi nei ʻo Kauka Perricone i ka ʻai ʻana i ka salemona ma ka liʻiliʻi he 2 mau manawa i ka lā ma waena o ka papaʻai he 3 lā, e ʻike ʻia ka maikaʻi a me ka maikaʻi. Eia hou, e kōkua kēia mana pōkole loa i ka hoʻomākaukau no kahi papaʻai lōʻihi a ʻike pehea ke kūpono iā ʻoe.
ʻO kaʻai helehelena 3 lā:
ʻO ka ʻaina kakahiaka: omelette-keʻokeʻo hua manu 3 hua manu a me 1 hua manu holoʻokoʻa a (a) 110-160 g salmon (hiki ke pani ʻia ka iʻa e kaʻiʻo moa a me ka tofu); ka hapalua o ke kīʻaha oatmeal, ka hapalua o ke kīʻaha o nā hua a me ka melon slice; 1-2 mau aniani o ka wai.
ʻO kaʻaina awakea: 100-150 gram o ka salmon a i ʻole tuna; ka saladi o nā lau uliuli ʻōmaʻomaʻo me ka ʻaila ʻaila ʻoliva me ka wai lemona; 1 hua kiwi a i ʻāpana o ka melon a me ka hapa o ke kīʻaha o nā hua, 1-2 kīʻaha wai.
ʻO kaʻaina awakea: 100-150 gram o salemona; he sāleta o nā lau uliuli ʻōmaʻomaʻo me ka ʻaila ʻaila ʻoliva me ka wai lemona; ka hapalua o ke kīʻaha o nā mea kanu mahu (asparagus, broccoli, spinach); kahi ʻāpana o ka melona a me ka hapalua o ke kīʻaha o nā hua, 1-2 mau kīʻaha wai.
Ma mua o ka hiamoe hiki iā ʻoe ke ʻai: 1 Mele, 50 g o Tureke umauma; 150 g o ka yoghurt maoli me ka ʻole o nā mea hoʻohui; kahi lima liʻiliʻi o nā hazelnut, nā walnuts a i ʻole nā ʻalemona.
ʻO kaʻai helehelena 28 lā:
ʻO ke kumumanaʻo o ka hoʻolako ʻana i ka mana 28-lā he like ia: 3 mau manawa i ka lā me 2 mau meaʻai, akā ʻoi aku ka laulā o nā huahana:
- iʻa kai a me nā iʻa kai, Turkey umauma a me ka umauma moa;
- nā mea kanu āpau, koe wale nā lau aʻa (ʻuala, kāloti, beets), ka pī a me ka palaoa;
- greens;
- nā hua a me nā huaʻai, koe wale ka maiʻa, ʻalani, hua waina, wai ʻiʻo, manga, papaya (ke piʻi wikiwiki nei lākou i ke kō kō);
- nā hua maka (walnuts, pecans, almonds, hazelnuts);
- legume (lentil a me nā pī), ʻoliva a me ka aila ʻoliva;
- nā huahana waiu momona haʻahaʻa;
- ka palaoa oatmeal;
- ma waena o nā mea inu - wai, tī ʻōmaʻomaʻo a me ka wai mineral sparkling.
He aha ka mea e ʻai ʻole ai
ʻO ka wai ʻona, kope, soda a me nā wai huaʻai i hoʻopaʻa ʻia, nā meaʻai i hoʻoponopono ʻia a me nā meaʻai wikiwiki, nā mea i hoʻomoʻa ʻia a me nā mea ʻono, nā cereal koe wale nō ka oatmeal, nā sausa a me nā marinades.
A pono ʻoe e inu i nā wai lawa (8-10 mau aniani o ka wai, tī tī) a me ka hoʻoikaika kino.
ʻO nā mea hou aʻe e pili ana i ka nānā ʻana ʻo Dr Perricone i ka wikiō ma lalo:
