Ingabe Ukudla Kwe-Paleo Kungakusiza Ukwehlisa Isisindo?

-Delile

• Kuyini Ukudla Kwe-Paleo?
• Izindlela ezi-5 Ukudla Kwe-Paleo Kungakusiza Ukwehlisa Isisindo
• 1. Kuphezulu kumaProtheni
• 2. Phansi kumaCarbs
• 3. Yehlisa Ukudla Kwekhalori
• 4. Kuqeda Ukudla Okucutshungulwe Kakhulu
• 5. Iqeda ushukela ongeziwe
• Izifundo Eziningana Zikhombisa Ukuthi Kukusiza Ukwehlisa Isisindo
• Ithuthukisa ezinye izici eziningana zezempilo
• Kwangathi Yehlise Amafutha Esisu
• Kwangathi Kungakhuphula Ukuzwela Kwe-insulin Nokunciphisa Ushukela Wegazi
• Kwangathi Kunganciphisa Izici Zengozi Yesifo Senhliziyo
• Kwangathi Kunganciphisa Ukuvuvukala
• Amathiphu Wokwandisa Ukulahlekelwa Kesisindo Esidlweni Se-Paleo
• Okusemqoka

Ukudla kwe-paleo kungenye yezidlo ezithandwa kakhulu nxazonke.

Kuqukethe ukudla okuphelele, okungasetshenziswanga futhi kulingisa ukuthi abazingeli-abaqoqi babedla kanjani.

Abameli bokudla bakholelwa ukuthi kunganciphisa ubungozi bezinkinga zesimanje zezempilo, beveza ukuthi abazingeli-ababuthanga babhekane nezifo ezifanayo nezabantu namuhla, njengokukhuluphala, isifo sikashukela nesifo senhliziyo.

Eqinisweni, ucwaningo oluningi lukhombisa ukuthi ukulandela ukudla kwe-paleo kungaholela ekunciphiseni kwesisindo nasekuthuthukisweni okukhulu kwezempilo (,,).

Kuyini Ukudla Kwe-Paleo?

Ukudla kwepaleo kukhuthaza ukudla ukudla okuphelele, okungasetshenziswanga kwezilwane nezitshalo njengenyama, inhlanzi, amaqanda, imifino, izithelo, imbewu namantongomane.

Kugwema ukudla okucutshunguliwe, ushukela, ubisi nezinhlamvu, yize ezinye izinhlobo zokudla kwe-paleo zivumela izinketho ezifana nobisi nelayisi.

Ngokungafani nokudla okuningi, ukudla kwe-paleo akubandakanyi ukubalwa kwamakhalori. Esikhundleni salokho, kuvimbela la maqembu okudla angenhla, konke okuyimithombo emikhulu yama-calories ekudleni kwanamuhla.

Ucwaningo lukhombisa ukuthi izidlo ezigcizelela ukudla okuphelele zingcono ekwehliseni isisindo nempilo yonke. Zigcwalisa kakhulu, zinama-calories ambalwa futhi zinciphisa ukungeniswa kokudla okusetshenzisiwe, okuxhunyaniswe nezifo eziningi (,,).

Isifinyezo: Ukudla kwe-paleo kulingisa ukudla kwabazingeli futhi kuhlose ukunciphisa ubungozi bezifo zesimanje. Kukhuthaza ukudla ukudla okuphelele, okungasetshenziswanga futhi kuvimbela ukudla okufana nezinhlamvu, ushukela, ubisi nokudla okusetshenzisiwe.

Izindlela ezi-5 Ukudla Kwe-Paleo Kungakusiza Ukwehlisa Isisindo

Ukudla kwe-paleo kungakusiza wehlise isisindo ngezindlela eziningi.

Ngezansi kukhona ama-5 awo.

1. Kuphezulu kumaProtheni

Amaprotheni yisakhi esibaluleke kakhulu sokulahlekelwa isisindo.

Ingakhuphula imetabolism yakho, yehlise isifiso sakho sokudla futhi ilawule ama-hormone amaningi alawula isisindo sakho (7,,).

Ukudla kwe-Paleo kukhuthaza ukudla ukudla okunothile kwamaprotheni njengezinyama ezinonile, inhlanzi namaqanda.

Eqinisweni, i-paleo ejwayelekile yokudla ihlinzeka phakathi kwama-calories angu-25-35% avela kumaprotheni.

2. Phansi kumaCarbs

Ukunciphisa ukudla kwakho kwe-carb kungenye yezindlela ezinhle kakhulu zokwehlisa isisindo.

Izifundo ezingaphezu kwe-23 zikhombisa ukuthi ukudla okuphansi kwe-carb kusebenza kakhulu kunokudla kwendabuko, okunamafutha aphansi okwehlisa isisindo (,, 12).

Ukudla kwe-Paleo kunciphisa ukudla kwakho kwe-carb ngokususa imithombo ejwayelekile yama-carbs njengesinkwa, ilayisi namazambane.

Kubalulekile ukuthi uqaphele ukuthi ama-carbs awakubi kangako kuwe, kepha ukukhawulela ukudla kwakho kwe-carb kunganciphisa ukudla kwakho kwansuku zonke kwekhalori futhi kukusize wehlise isisindo.

3. Yehlisa Ukudla Kwekhalori

Ukwehlisa isisindo, ngokuvamile udinga ukunciphisa ukudla kwakho kwekhalori.

Yingakho kubalulekile ukukhetha ukudla okugcwalisayo, njengoba kungavikela indlala futhi kukusize udle okuncane.

Uma ulwa nendlala, ukudla kwe-paleo kungaba kuhle kuwe, ngoba kugcwalisa ngendlela emangalisayo.

Eqinisweni, ucwaningo luye lwathola ukuthi i-paleo diet igcwalisa kakhulu kunezinye izidlo ezidumile njengeMedithera kanye nesifo sikashukela (13, 14).

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi i-paleo diet ingakusiza ukuthi ukhiqize ama-hormone amaningi akugcina ugcwele emva kokudla, okufana ne-GLP-1, PYY ne-GIP, uma kuqhathaniswa nokudla okuya ngezinkombandlela zendabuko ().

4. Kuqeda Ukudla Okucutshungulwe Kakhulu

Ukudla kwesimanje kuyisizathu esikhulu esenza ukukhuluphala kukhule.

Kukhuthaza ukudla ukudla okusetshenzwe kakhulu, okugcwele amakhalori, okunomsoco ophansi futhi kungakhuphula ubungozi bezifo eziningi ().

Eqinisweni, izifundo eziningi zithole ukuthi ukwanda kokusetshenziswa kokudla okusetshenzwe kakhulu kukhombisa ukukhuphuka kokukhuluphala (,).

Ukudla kwe-paleo kuvimbela ukudla okusetshenzwe kakhulu, njengoba bekungatholakali ngesikhathi se-Paleolithic.

Esikhundleni salokho, ikhuthaza ukudla imithombo epholile yamaprotheni, izithelo nemifino kanye namafutha anempilo, anama-calories aphansi futhi acebile ngomsoco.

5. Iqeda ushukela ongeziwe

Njengokudla okusetshenzwe kakhulu, ukudla ushukela owengeziwe kakhulu kungalimaza imizamo yakho yokwehlisa isisindo kanye nempilo ngokujwayelekile.

Yengeza amakhalori ekudleni futhi inezakhi eziphansi. Ukungasho, ukungena ushukela owengeziwe kungandisa ubungozi besifo senhliziyo nesifo sikashukela (,).

Ukudla kwe-paleo kuqeda ushukela ongeziwe ngokuphelele futhi esikhundleni salokho kukhuthaza imithombo yemvelo yoshukela ezithelweni nemifino emisha.

Yize izithelo nemifino zinoshukela wemvelo, ziphinde zinikeze izakhamzimba eziningi ezibalulekile njengamavithamini, i-fiber namanzi, konke okunenzuzo empilweni.

Isifinyezo: Ukudla kwe-paleo kungakusiza wehlise isisindo ngoba kunamaprotheni amaningi, i-carbs iphansi futhi igcwalisa ngendlela emangalisayo. Iphinde iqede ukudla okusetshenzwe kakhulu noshukela ongeziwe.

Izifundo Eziningana Zikhombisa Ukuthi Kukusiza Ukwehlisa Isisindo

Ubufakazi obuningi bubonisa ukuthi ukudla kwe-paleo kuyasebenza ekunciphiseni isisindo (,,,,).

Kokunye ukuhlola, abafundi bezempilo abayishumi nane batshelwe ukuthi balandele indlela yokudla ipaleo amasonto amathathu.

Ngesikhathi kwenziwa ucwaningo, banciphise isilinganiso samakhilogremu angu-5.1 (amakhilogremu angu-2.3) futhi banciphisa ubude besinqe sabo ngamasentimitha angu-1.5 (1.5 cm).

Kuyathakazelisa ukuthi ezinye izifundo ziqhathanisa ukudla kwe-paleo kanye nokudla kwendabuko okunamafutha amancane kutholile ukuthi ukudla kwe-paleo kusebenza kakhulu ekunciphiseni isisindo, noma kufakwa ikhalori elifanayo.

Kokunye ukuhlola, abesifazane abakhuluphele abangama-70 abaneminyaka engama-60 nangaphezulu balandela noma yikuphi ukudla kwe-paleo noma ukudla okunamafutha amancane, okune-fiber enezinyanga ezingama-24. Abesifazane ekudleni kwe-paleo balahlekelwa isisindo esiphindwe kabili ngama-2.5 ngemuva kwezinyanga eziyisithupha nesisindo esiphindwe kabili ngemuva kwezinyanga eziyi-12.

Ngemikhawulo yeminyaka emibili, womabili la maqembu ayesethole isisindo esithile, kepha iqembu le-paleo lalisalahlekelwe isisindo esiphindwe kaningi esingu-1.6 ().

Olunye ucwaningo lubone abantu abangu-13 abanesifo sikashukela sohlobo lwe-2 abalandela i-paleo diet bese bedla isifo sikashukela (amafutha aphansi futhi aphakathi nendawo ukuya phezulu) ngaphezulu kwezinyanga ezimbili ezilandelanayo zezinyanga ezintathu.

Ngokwesilinganiso, labo abadla i-paleo banciphise amakhilogremu ama-6 (ama-3 kgs) no-1,4 cm (4 cm) ngaphezulu kusuka okhalweni lwabo kunalabo abadla ushukela ().

Ngeshwa, ucwaningo oluningi ngokudla kwe-paleo lusha sha. Ngakho-ke, kunezifundo ezimbalwa kakhulu ezishicilelwe ngemiphumela yazo yesikhathi eside.

Futhi kufanele uqaphele ukuthi zimbalwa kakhulu izifundo ekudleni kwe-paleo eziqhathanisa imiphumela yazo ekunciphiseni isisindo neminye imiphumela yokudla ekwehliseni isisindo. Ngenkathi ucwaningo luphakamisa ukuthi ukudla kwepaleo kuphakeme, ukukuqhathanisa nokudla okuningi kungaqinisa le mpikiswano.

Isifinyezo: Izifundo eziningi zithola ukuthi i-paleo diet ingakusiza wehlise isisindo futhi isebenza kangcono ekunciphiseni isisindo kunokudla kwendabuko, okunamafutha aphansi.

Ithuthukisa ezinye izici eziningana zezempilo

Ngaphezu kwemiphumela yayo ekunciphiseni isisindo, i-paleo diet ixhunyaniswe nezinye izinzuzo eziningi zezempilo.

Kwangathi Yehlise Amafutha Esisu

Amafutha we-Belly ayinampilo ngokweqile futhi andisa ingozi yesifo sikashukela, isifo senhliziyo nezinye izimo eziningi zempilo (24).

Ucwaningo luye lwabonisa ukuthi ukudla kwe-paleo kuyasebenza ekwehliseni amafutha esiswini.

Kwesinye isifundo, abesifazane abayishumi abaphilile balandela indlela yokudla ipaleo amasonto amahlanu. Ngokwesilinganiso, bathola ukuncipha kwamasentimitha ayisishiyagalombili (8-cm) okhalweni, okuyisibonakaliso samafutha esiswini, kanye nokwehla kwesisindo esingamakhilogremu ayi-4.6-kg ().

Kwangathi Kungakhuphula Ukuzwela Kwe-insulin Nokunciphisa Ushukela Wegazi

Ukuzwela kwe-insulin kubhekisa ekutheni amaseli akho aphendula kalula kanjani ku-insulin.

Ukwandisa ukuzwela kwe-insulin yakho kuyinto enhle, njengoba kwenza umzimba wakho uphumelele ekususeni ushukela egazini lakho.

Ucwaningo luthole ukuthi ukudla kwepaleo kwandisa ukuzwela kwe-insulin futhi kwehlisa ushukela wegazi (,).

Ocwaningweni lwamasonto amabili, abantu abakhuluphele abangama-24 abanesifo sikashukela sohlobo lwe-2 balandele noma yikuphi ukudla kwe-paleo noma ukudla okunosawoti olinganiselayo, ubisi olunamafutha amancane, okusanhlamvu okuphelele nemidumba.

Ekupheleni kwesifundo, womabili la maqembu abhekana nokuzwela kwe-insulin okwandisiwe, kepha imiphumela ibinamandla eqenjini le-paleo. Ngokuphawulekile, kuphela eqenjini le-paleo lapho labo ababenolwazi oluningi lokumelana ne-insulin benyusa ukuzwela kwe-insulin ().

Kwangathi Kunganciphisa Izici Zengozi Yesifo Senhliziyo

Ukudla kwe-paleo kufana nokudla okunconyelwe ukukhuthaza impilo yenhliziyo.

Unosawoti omncane futhi ukhuthaza imithombo ephilile yamaprotheni, amafutha anempilo nezithelo nemifino emisha.

Kungakho kungazenzakaleli ukuthi izifundo zikhombisile ukuthi ukudla kwe-paleo kunganciphisa izinto ezinobungozi ezixhumene nesifo senhliziyo, kufaka phakathi:

• Ukushaya kwegazi: Ukuhlaziywa kwezifundo ezine nabantu abayi-159 kutholakale ukuthi ukudla kwe-paleo kunciphise umfutho wegazi we-systolic ngo-3.64 mmHg nomfutho wegazi we-diastolic ngo-2.48 mmHg, ngokwesilinganiso ().
• Ama-Triglycerides: Ucwaningo oluningi luthole ukuthi ukudla i-paleo diet kunganciphisa inani eliphelele le-triglycerides yegazi ngokufika kuma-44% (,).
• I-cholesterol ye-LDL: Ucwaningo oluningi luye lwathola ukuthi ukudla i-paleo diet kunganciphisa i-cholesterol "embi" ye-LDL kuze kufike ku-36% (,,).

Kwangathi Kunganciphisa Ukuvuvukala

Ukuvuvukala kuyinqubo yemvelo esiza umzimba ukuthi welaphe futhi ulwe nezifo.

Kodwa-ke, ukuvuvukala okungapheli kuyingozi futhi kungakhuphula ubungozi bezifo ezinjengesifo senhliziyo nesifo sikashukela ().

Ukudla kwepaleo kugcizelela ukudla okuthile okungasiza ukunciphisa ukuvuvukala okungamahlalakhona.

Kukhuthaza ukudla izithelo nemifino emisha, okuyimithombo emikhulu yama-antioxidants. Ama-antioxidants asiza ukubopha nokunciphisa ama-radicals mahhala emzimbeni olimaza amaseli ngesikhathi sokuvuvukala okungapheli.

Ukudla kwepaleo kuncoma nezinhlanzi njengomthombo wamaprotheni. Inhlanzi icebile ku-omega-3 fatty acids, enganciphisa ukuvuvukala okungapheli ngokucindezela ama-hormone akhuthaza ukuvuvukala okungapheli, kufaka phakathi i-TNF-α, IL-1 ne-IL-6 (29).

Isifinyezo: Ukudla kwe-paleo kungakunika izinzuzo eziningi zezempilo, kufaka phakathi ukuzwela kwe-insulin okuthuthukisiwe nokuncipha kwamafutha esiswini, izinto eziyingozi zesifo senhliziyo nokuvuvukala.

Amathiphu Wokwandisa Ukulahlekelwa Kesisindo Esidlweni Se-Paleo

Uma ungathanda ukuzama i-paleo diet, nazi izeluleko ezimbalwa zokukusiza wehlise isisindo:

• Yidla imifino eminingi: Anama-calories aphansi futhi aqukethe i-fiber, okusiza ukuthi uhlale ugcwele isikhathi eside.
• Yidla izithelo ezahlukahlukene: Izithelo zinomsoco futhi ziyagcwaliswa ngendlela emangalisayo. Lwela ukudla izingcezu ezi-2-5 ngosuku.
• Lungiselela kusengaphambili: Vimbela isilingo ngokulungiselela ukudla okumbalwa kusengaphambili ukukusiza ezinsukwini ezimatasa.
• Thola ukulala okuningi: Ukulala kahle ebusuku kungakusiza ushise amanoni ngokugcina ama-hormone akho ashisa njalo.
• Hlala usebenza: Ukuvivinya umzimba njalo kusiza ukushisa amakhalori angeziwe ukukhulisa ukuncipha.

Isifinyezo: Amathiphu ambalwa wokukusiza ulahlekelwe isisindo ekudleni kwe-paleo afaka phakathi ukudla ama-veggies amaningi, ukulungiselela phambili nokuhlala usebenza.

Okusemqoka

Kuyaziwa ukuthi ukulandela ukudla kwe-paleo kungakusiza wehlise isisindo.

Inamaprotheni amaningi, i-carbs iphansi, inganciphisa isifiso sokudla futhi iqede ukudla okucutshungulwe kakhulu noshukela ongeziwe.

Uma ungakuthandi ukubalwa kwama-calories, ubufakazi buthi ukudla kwe-paleo kungaba yindlela enhle.

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi i-paleo diet kungenzeka ingabi ngeyawo wonke umuntu.

Isibonelo, labo abanenkinga yokuvinjelwa kokudla bangakuthola kunzima ukuzivumelanisa nezinketho ekudleni kwe-paleo.