Yini ukudla kwe-paleo, okudliwayo nokuthi kusebenza kanjani

-Delile

• Yini okufanele udle
• 1. Izithelo nemifino
• 2. Inyama enamafutha amancane
• 3. Izithelo ezomile, imbewu namafutha
• 4. Ikhofi netiye
• Ukudla Okufanele Kugwenywe
• Umehluko phakathi kokudla kwe-Paleo ne I-Carb ephansi
• Ukudla kwe-Paleo ukunciphisa umzimba
• Imenyu Yezidlo zePaleo

Ukudla kwe-Paleolithic, okwaziwa nangokuthi i-paleo diet, luhlobo lokudla okuyizisekelo zalo ezisuselwa ekudleni okwenziwa okhokho bethu esikhathini samatshe, okwakususelwa ekuzingeleni, ukuze i-19 kuye ku-35% yokudla yakhiwe amaprotheni, 22 kuya ku-40% wama-carbohydrate nama-28 kuya kuma-47% amafutha.

Lokhu kudla kuyindlela kubantu abafuna ukunciphisa isisindo noma ukulawula kangcono amazinga kashukela egazini, okwenza izinguquko ezithile endleleni yabo yokuphila. Lokhu kudla kusekelwe ikakhulu ekudleni kokudla okusha nemvelo, ukugwema ukudla okusetshenzisiwe nokunotha emithonjeni enamafutha enempilo, amantongomane, inyama enamafutha amancane, inhlanzi nokudla kwasolwandle.

Kubalulekile ukusho ukuthi lolu hlobo lokudla akulona olwawo wonke umuntu, futhi kubalulekile ukubonisana nososayensi wezokudla ukuze kwenziwe uhlolo lomuntu ngamunye futhi nohlelo lokudla okunempilo oluvumelaniswe nezidingo zakho kanye nezimo zezempilo luyakhonjiswa.

Yini okufanele udle

Ngokusekelwe ekuzingeleni ukudla nokuqoqwa kokudla, i-Paleolithic diet yakhiwa:

1. Izithelo nemifino

Ekudleni kwe-Paleolithic, kufanele kudliwe inani elikhulu lemifino nezithelo, okungcono okuluhlaza, nge-peel ne-bagasse.

2. Inyama enamafutha amancane

Inyama ivela ekuzingeleni izilwane nasekudobeni esikhathini sePaleolithic, futhi ingadliwa ngobuningi. Ukwandisa lokhu kudla kokudla kwamaprotheni kusiza ekuqiniseni isisindo semisipha futhi kunikeze ukusutha okwengeziwe emzimbeni, kusiza ukulawula indlala.

Ngokufanelekile, inyama kufanele ibe namafutha amancane, ngaphandle kwamafutha abonakalayo, nenyama yeselesele, ingulube, inkukhu, ikalikuni, iqanda, iwundlu, inyama yembuzi, isibindi, ulimi nomnkantsha kungadliwa. Ngaphezu kwalokho, izinhlanzi nezinhlanzi zasolwandle nazo zingadliwa.

Kodwa-ke, kubalulekile ukukhumbula ukuthi kwezinye izimo ukusetshenziswa kwenyama ngokweqile kufanele kugwenywe, njengoba kunjalo nangesifo esingapheliyo sezinso kanye ne-gout.

3. Izithelo ezomile, imbewu namafutha

Izithelo ezomisiwe ziyimithombo ecebile yamafutha e-monounsaturated, ngakho-ke kungenzeka ukufaka ama-alimondi, amantongomane aseBrazil, amantongomane e-cashew, ama-hazelnuts, ama-walnuts, ama-pistachios, i-macadamia, ithanga, isame kanye nembewu ye-sunflower ekudleni.

Ngaphezu kwalokho, kungenzeka futhi ukusebenzisa uwoyela womnqumo, ukwatapheya nefilakisi, kanye ne-avokhado uqobo, kepha kubalulekile ukuthi lezi zinhlobo zamafutha zisetshenziswe kancane, ikakhulu izipuni eziyi-4 ngosuku.

4. Ikhofi netiye

Ikhofi netiye kungafakwa ekudleni, kepha ngokulinganisela, okungcono kanye ngosuku futhi kufanele kuthathwe ngaphandle kokungeza ushukela. Ngaphezu kwalokho, kungenzeka futhi ukufaka uju nezithelo ezomisiwe, kepha ngamanani amancane.

Ukudla Okufanele Kugwenywe

Ukudla okulandelayo akukho ekudleni kwe-Paleolithic:

• Izinhlamvu nokudla okuquketheirayisi, ukolweni, i-oats, ibhali, i-quinoa nommbila;
• Izinhlamvu: ubhontshisi, amakinati, ubhontshisi wesoya nayo yonke imikhiqizo, efana ne-tofu, uphizi kanye nodali;
• Izilimo eziyizigaxa: umdumbula, amazambane, ama-yam, isilimo esidliwayo esinamagatsha anamanzi kanye nemikhiqizo etholakele;
• Ushukela kanye nanoma ikuphi ukudla noma ukulungiswa okuqukethe ushukela, njengamakhukhi, amakhekhe, amajusi angenamanzi neziphuzo ezibandayo;
• Ubisi nemikhiqizo yobisi, njengoshizi, ama-yogathi, ukhilimu omuncu, ubisi olujiyile, ibhotela no-ayisikhilimu;
• Ukudla okusetshenzisiwe futhi kuhlanganisiwe;
• Ukudla okunamafuthanjengebhekoni, i-bologna, isoseji, i-turkey nesikhumba senkukhu, i-ham, i-pepperoni, i-salami, inyama ekheniwe, ingulube nezimbambo;
• usawoti nokudla okukuqukethe.

Ngokuya ngomuntu, kungenzeka ukuvumelanisa ukudla kwe-Paleolithic kumuntu, ukwazi ukudla inyama ethengwe ezitolo ezinkulu, ukuthenga amafutha omnqumo kanye nefilakisi nofulawa ovela ezimbewini zamafutha, njenge-almond nefulawa wefilakisi, ngokwesibonelo. Thola ukuthi yikuphi ukudla okuphezulu kuma-carbohydrate.

Umehluko phakathi kokudla kwe-Paleo ne I-Carb ephansi

Umehluko omkhulu ukuthi ekudleni kwe-Paleo kufanele ugweme zonke izinhlobo zokusanhlamvu ezinothe ngama-carbohydrate, njengelayisi, ukolweni, ummbila nama-oats, ngokwesibonelo, ngenkathi ekudleni kwe-Low Carb lezi zinhlamvu zisengadliwa ngamanani amancane izikhathi ngesonto.

Ngaphezu kwalokho, i-Low Carb diet ivumela ukusetshenziswa kokudla okusetshenzisiwe, inqobo nje uma kungacebile ngoshukela, ufulawa namanye ama-carbohydrate, kanti ePaleo inhloso ekahle ukunciphisa ukusetshenziswa kokudla okusetshenzwe ngangokunokwenzeka. Funda ukuthi ungakwenza kanjani ukudla okuphansi kwe-carb.

Ukudla kwe-Paleo ukunciphisa umzimba

Ukudla kwe-Paleolithic kuyindlela enhle kulabo abafuna ukunciphisa isisindo, njengoba ukususwa kokusanhlamvu nokudla okusetshenzisiwe kusiza kakhulu ekwehliseni ngokwemvelo amakhalori ekudleni futhi kuthuthukise imetabolism yomzimba.

Ngaphezu kwalokho, icebile ngemifino, imicu namaprotheni, izakhamzimba ezandisa ukusutha futhi zinciphise isifiso sokudla. Kancane kancane, umzimba uvumelana nokwehliswa kwama-carbohydrate futhi awusaphuthelwa ukudla okufana noswidi, izinkwa, amakhekhe nokudla okulula.

Imenyu Yezidlo zePaleo

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu yokudla kwe-paleo:

Inani elikhona kwimenyu liyahluka ngokuya ngeminyaka, ubulili, umsebenzi womzimba nokuthi umuntu unanoma yisiphi isifo esihambisanayo noma cha, ngakho-ke kubalulekile ukuya kudokotela wezokudla ukuze enze ukuhlolwa okuphelele futhi asungule uhlelo lokudla okunempilo olufanele kakhulu. izidingo zakho.

Kubalulekile ukukhumbula ukuthi ngaphambi kokuqala noma ikuphi ukudla, kubalulekile ukukhuluma nodokotela kanye nochwepheshe wokudla ukuze ahlole impilo futhi athole nemihlahlandlela ethile ecaleni ngalinye. Ngaphezu kwalokho, ukuphuza amanzi amaningi nokuzijwayeza ukuzivocavoca umzimba njalo izimo zengqondo ezisiza ukwehlisa isisindo nokuvikela izifo.