I-Paleo Diet - Uhlelo Lokuqala Lomhlahlandlela Wokuqala Wokudla

-Delile

• Uhlelo Lokudla LwePaleo
• Ukudla Okufanele Kukugwebe Ekudleni KwePaleo
• Ukudla Okudliwayo ekudleni kwe-Paleo
• Ukudla okushintshiwe kwe-Paleo
• Ukwehliswa okuqondakalayo okunengqondo
• Okuphuzwayo Uma Umile
• Bukela Le Vidiyo
• Imenyu Yesampuli yePaleo Yesonto elilodwa
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Ukudla okulula kwe-Paleo
• Uhlu Lokuthenga olulula lwePaleo
• Ungakwenza Kanjani Indawo Yokudlela Yokudlela ePaleo
• Okusemqoka

Ukudla kwe-paleo kuklanyelwe ukufana nalokho okhokho abangabazingeli-abaqoqi babantu abadla izinkulungwane zeminyaka edlule.

Yize kungenzeki ukwazi kahle ukuthi okhokho babantu badlani ezingxenyeni ezihlukene zomhlaba, abacwaningi bakholelwa ukuthi ukudla kwabo kuqukethe ukudla okuphelele.

Ngokulandela konke ukudla okususelwa ekudleni nokuphila impilo esebenzayo, abazingeli babaqoqi cishe babenezinga eliphansi kakhulu lezifo zokuphila, njengokukhuluphala, isifo sikashukela nesifo senhliziyo.

Eqinisweni, izifundo eziningana ziphakamisa ukuthi lokhu kudla kungaholela ekulahlekelweni kwesisindo okuphawulekayo (ngaphandle kokubalwa kwekhalori) kanye nokuthuthuka okukhulu kwezempilo.

Lo mbhalo uyisingeniso esiyisisekelo ekudleni kwe-paleo, okunikeza uhlelo lokudla olulula nolunye ulwazi olubalulekile.

Uhlelo Lokudla LwePaleo

Ayikho indlela "elungile" yokudla kuwo wonke umuntu nabantu be-paleolithic abachuma ezinhlotsheni ezahlukahlukene zokudla, kuya ngokuthi yini eyayitholakala ngaleso sikhathi nokuthi bahlala kuphi emhlabeni.

Abanye badla ukudla okune-carb ephansi kakhulu ekudleni kwezilwane, kanti abanye balandela ukudla okuphezulu kwe-carb ngezitshalo eziningi.

Cabanga ngalokhu njengesiqondisi esijwayelekile, hhayi into ebhalwe ngamatshe. Konke lokhu ungakuvumelanisa nezidingo zakho nezinto ozithandayo.

Nazi izisekelo:

Yidla: Inyama, inhlanzi, amaqanda, imifino, izithelo, amantongomane, imbewu, amakhambi, izinongo, amafutha anempilo namafutha.

Gwema: Ukudla okusetshenzisiwe, ushukela, iziphuzo ezibandayo, okusanhlamvu, imikhiqizo eminingi yobisi, imidumba, okokunandisa okufakelwayo, uwoyela wemifino, imajarini namafutha e-trans.

Isifinyezo Ukudla kwabantu be-Paleolithic kuyehluka kuye ngokutholakala nendawo. Umqondo oyisisekelo wokudla kwe-paleo wukudla ukudla okuphelele futhi uvikele ukudla okusetshenzisiwe.

Ukudla Okufanele Kukugwebe Ekudleni KwePaleo

Gwema lokhu kudla nezithako:

• Ushukela kanye ne-high-fructose corn syrup: Iziphuzo ezibandayo, iziphuzo zezithelo, ushukela wetafula, uswidi, amakhekhe, u-ayisikhilimu nezinye eziningi.
• Izinhlamvu: Kufaka izinkwa nama-pastas, ukolweni, isipelingi, i-rye, ibhali, njll.
• Imidumba: Ubhontshisi, udali nokunye okuningi.
• Ubisi: Gwema ubisi oluningi, ikakhulukazi amafutha aphansi (ezinye izinhlobo ze-paleo zifaka phakathi ubisi olunamafutha agcwele njengebhotela noshizi).
• Amanye amafutha wemifino: Uwoyela weSoybean, uwoyela we-sunflower, uwoyela wekotini, uwoyela wommbila, uwoyela oqoshiwe, u-safflower oyela nabanye.
• Amafutha weTrans: Kutholakala kumajarini nokudla okuhlukahlukene okusetshenzisiwe. Imvamisa ibizwa ngokuthi "u-hydrogenated" noma "u-hydrogenated" uwoyela.
• Okokunandisa okufakelwayo: I-Aspartame, i-sucralose, i-cyclamates, i-saccharin, i-acesulfame potassium. Sebenzisa okokunandisa okwemvelo esikhundleni salokho.
• Ukudla okusetshenzwe kakhulu: Yonke into ebhalwe ukuthi "ukudla" noma "okunamafutha aphansi" noma lokho kunezithasiselo eziningi. Kufaka phakathi okufakwa esikhundleni sokudla okungekuko.

Umhlahlandlela olula: Uma kubukeka sengathi wenziwe efektri, ungayidli.

Uma ufuna ukugwema lezi zithako, kufanele ufunde uhlu lwezithako, ngisho nasekudleni okubhalwe ukuthi “ukudla kwezempilo.”

Isifinyezo Gwema konke ukudla okucutshungulwayo kanye nezithako, kufaka phakathi ushukela, isinkwa, uwoyela othile wemifino, amafutha we-trans nama-sweeteners okwenziwa.

Ukudla Okudliwayo ekudleni kwe-Paleo

Yenza ukudla kwakho kusekelwe ekudleni okuphelele, okungalungisiwe kwe-paleo:

• Inyama: Inkomo, iwundlu, inkukhu, ikalikuni, ingulube nabanye.
• Inhlanzi nokudla kwasolwandle: I-Salmon, i-trout, i-haddock, i-shrimp, i-shellfish, njll. Khetha ukubanjwa kwasendle uma ungakwazi.
• Amaqanda: Khetha uhla lwamahhala, amadlelo noma omega-3 amaqanda acebile.
• Imifino: I-Broccoli, i-kale, upelepele, u-anyanisi, izaqathe, utamatisi, njll.
• Izithelo: Ama-apula, ubhanana, amawolintshi, amapheya, ukwatapheya, ama-strawberry, ama-blueberries nokuningi.
• Izilimo eziyizigaxa: Amazambane, ubhatata, ama-yam, itheniphu, njll.
• Amantongomane nembewu: Ama-alimondi, amantongomane ama-macadamia, ama-walnuts, ama-hazelnuts, imbewu ye-sunflower, imbewu yamathanga nokuningi.
• Amafutha anempilo namafutha: Amafutha omnqumo e-virgin angeziwe, uwoyela kakhukhunathi, uwoyela we-avocado namanye.
• Usawoti nezinongo: Usawoti wasolwandle, igalikhi, i-turmeric, i-rosemary, njll.

Zama ukukhetha ukuthi kudliwe utshani, kukhuliswe amadlelo nemvelo uma ukwazi ukukukhokhela. Uma kungenjalo, vele uqiniseke ukuthi uhlala uhamba ngenketho esetshenzwe okungenani.

Isifinyezo Yidla ukudla okuphelele, okungalungisiwe njengenyama, ukudla kwasolwandle, amaqanda, imifino, izithelo, amazambane, amantongomane, amafutha anempilo nezinongo. Uma kungenzeka, khetha imikhiqizo enotshani nemvelo.

Ukudla okushintshiwe kwe-Paleo

Eminyakeni embalwa edlule, umphakathi we-paleo uguquke kancane.

Manje kunezinguqulo eziningana ezahlukahlukene zokudla kwe-paleo. Eziningi zazo zivumela okunye ukudla kwesimanje okusikiselwa yisayensi kunempilo.

Lokhu kufaka ibhotela lekhwalithi elisezingeni eliphakeme ngisho nezinhlamvu ezingenayo i-gluten njengelayisi.

Abantu abaningi manje bacabanga nge-paleo njengethempulethi yokusekela indlela odla ngayo, hhayi imiyalo eqinile okufanele uyilandele.

Isifinyezo Ungasebenzisa futhi i-paleo yokudla njengesiqalo, engeza kokunye ukudla okunempilo okufana nebhotela elotshiswe ngotshani nezinhlamvu ezingenayo i-gluten.

Ukwehliswa okuqondakalayo okunengqondo

Ukudla neziphuzo ezingezansi kuhle ngokuphelele ngamanani amancane:

• Iwayini: Iwayini elibomvu lekhwalithi liphezulu kuma-antioxidants nezakhi ezizuzisayo.
• Ushokoledi omnyama: Khetha eyodwa enokuqukethwe okungu-cocoa okungama-70% noma ngaphezulu. Ushokoledi omnyama osezingeni eliphezulu unomsoco futhi unempilo ngokweqile.

Isifinyezo Lapho ulandela ukudla kwe-paleo, ungazitika ngamanani amancane ewayini elibomvu noshokoledi omnyama ngezikhathi ezithile.

Okuphuzwayo Uma Umile

Uma kukhulunywa nge-hydration, amanzi kufanele abe isiphuzo sakho sokuhamba.

Iziphuzo ezilandelayo azizona neze i-paleo, kepha abantu abaningi baziphuza noma kunjalo:

• Itiye: Itiye liphilile kakhulu futhi lilayishwe ngama-antioxidants nezinhlanganisela ezahlukahlukene eziwusizo. Itiye eliluhlaza lihamba phambili.
• Ikhofi: Ikhofi empeleni liphezulu kakhulu kuma-antioxidants futhi. Ucwaningo lukhombisa ukuthi lunezinzuzo eziningi zezempilo.

Isifinyezo Amanzi kufanele abe isiphuzo sakho ozikhethelayo lapho ulandela ukudla kwepaleo. Abantu abaningi futhi baphuza itiye nekhofi.

Bukela Le Vidiyo

Uma isithombe sibiza amagama ayinkulungwane, ividiyo ibiza isigidi.

Le vidiyo emfushane ichaza konke odinga ukukwazi mayelana nokudla kwepaleo.

Imenyu Yesampuli yePaleo Yesonto elilodwa

Le menyu yesampula iqukethe inani elilinganisiwe lokudla okunobungako be-paleo.

Ngazo zonke izindlela, lungisa le menyu ngokususelwa kokuncamelayo.

UMsombuluko

• Ukudla kwasekuseni: Amaqanda nemifino okuthosiwe ngamafutha kakhukhunathi. Ucezu lwesithelo.
• Isidlo sasemini: Inkukhu isaladi ngamafutha omnqumo. Idlanzana lamantongomane.
• Isidlo sakusihlwa: Ama-burger (awukho ubhanana) othosiwe ebhotela, nemifino kanye ne-salsa ethile.

NgoLwesibili

• Ukudla kwasekuseni: Ubhekeni namaqanda, nocezu lwesithelo.
• Isidlo sasemini: Ama-burger we-Leftover avela izolo ebusuku.
• Isidlo sakusihlwa: I-salmon ethosiwe ebhotela, nemifino.

NgoLwesithathu

• Ukudla kwasekuseni: Inyama enemifino (okusalile kusukela ebusuku).
• Isidlo sasemini: Isemishi ekhasini lethisi, nenyama nemifino emisha.
• Isidlo sakusihlwa: Inyama yenkomo yomhlabathi inyakazisa ngemifino. Amanye amajikijolo.

ULwesine

• Ukudla kwasekuseni: Amaqanda nocezu lwesithelo.
• Isidlo sasemini: I-Leftover ivuse-gazinga kusuka izolo ebusuku. Idlanzana lamantongomane.
• Isidlo sakusihlwa: Ingulube ethosiwe enemifino.

ULwesihlanu

• Ukudla kwasekuseni: Amaqanda nemifino okuthosiwe ngamafutha kakhukhunathi.
• Isidlo sasemini: Inkukhu isaladi ngamafutha omnqumo. Idlanzana lamantongomane.
• Isidlo sakusihlwa: I-steak ngemifino namazambane.

NgoMgqibelo

• Ukudla kwasekuseni: Ubhekeni namaqanda ngocezu lwesithelo.
• Isidlo sasemini: I-Leftover steak nemifino kusukela izolo ebusuku.
• Isidlo sakusihlwa: I-salmon ebhakwe enemifino ne-avocado.

NgeSonto

• Ukudla kwasekuseni: Inyama enemifino (okusalile kusukela ebusuku).
• Isidlo sasemini: Isemishi ekhasini lethisi, nenyama nemifino emisha.
• Isidlo sakusihlwa: Amaphiko enkukhu abiwe ngemifino ne-salsa.

Ngokuvamile asikho isidingo sokulandela ama-calories noma ama-macronutrients (amaprotheni, ama-carbs noma amafutha) ekudleni kwe-paleo, okungenani hhayi ekuqaleni.

Kodwa-ke, uma udinga ukunciphisa isisindo esiningi, kuwumqondo omuhle ukusika i-carbs ngandlela thile futhi ubeke umkhawulo ekudleni kwakho okunamafutha aphezulu, njengamantongomane.

Uma ufuna izibonelo ezengeziwe zokudla okulula kwe-paleo, funda le ndatshana: Ama-Recipes Wokudla Kwasemini Angu-20 wePaleo.

Isifinyezo Ungenza ukudla okunhlobonhlobo okwehla esiphundu usebenzisa ukudla okunephaleo. Ngaphezulu imenyu eyisampula yokuthi isonto elilodwa ekudleni kwe-paleo kungabonakala kanjani.

Ukudla okulula kwe-Paleo

Akunasidingo sokudla ukudla okungaphezu kokuthathu ngosuku, kepha uma ulamba, nakhu ukudla okulula kwe-paleo okulula futhi okuphathekayo kalula:

• Baby izaqathe
• Amaqanda abilisiwe
• Ucezu lwesithelo
• Idlanzana lamantongomane
• Izinsalela zobusuku bangaphambilini
• Izingcezu ze-Apple ezinebhotela le-alimondi
• Indishi yamajikijolo enokhilimu kakhukhunathi
• Inyama yenkomo yokuzenzela

Isifinyezo Ungadla ukudla okulula kwePaleo futhi uhambe nakho usohambeni. Imibono embalwa ifaka izithelo, amantongomane, amaqanda abiliswe kanzima noma izaqathe zezingane.

Uhlu Lokuthenga olulula lwePaleo

Kunezinhlobonhlobo zokudla okumangalisayo ongakudla ekudleni kwe-paleo.

Lolu hlu lokuthenga olulula kufanele lunikeze umbono wokuthi ungaqala kanjani:

• Inyama: Inkomo, iwundlu, ingulube, njll.
• Izinkukhu: Inkukhu, i-turkey, njll.
• Inhlanzi: Salmon, trout, mackerel, njll.
• Amaqanda
• Imifino emisha: Imifino, ulethisi, utamatisi, upelepele, izaqathe, u-anyanisi, njll.
• Imifino efriziwe: I-Broccoli, isipinashi, izingxube zemifino ezahlukahlukene, njll.
• Izithelo: Ama-aphula, ubhanana, amapheya, amawolintshi, ukwatapheya
• Amajikijolo: Amajikijolo, ama-blueberries, njll.
• Amantongomane: Ama-alimondi, ama-walnuts, amantongomane ama-macadamia, ama-hazelnuts
• Ibhotela le-alimondi
• Uwoyela kakhukhunathi
• Amafutha e-Olive
• Iminqumo
• Ubhatata
• Ama-Condiment: Usawoti wasolwandle, pepper, turmeric, garlic, parsley, njll.

Kungumqondo omuhle ukusula zonke izilingo ezingenampilo ekhaya lakho, kufaka phakathi ama-sodas anoshukela, amakhekhe, amakhukhi, ama-crackers, isinkwa, u-ayisikhilimu nezinhlamvu.

Isifinyezo Ukuze uqale ekudleni kwe-paleo, sula ikhishi lakho ngezilingo ezingenampilo. Okulandelayo, usebenzisa uhlu lokuthenga ngenhla ukufaka isitokisi sakho nefriji ngokudla okumnandi, okunobungani be-paleo.

Ungakwenza Kanjani Indawo Yokudlela Yokudlela ePaleo

Kulula ukwenza ukudla okuningi kokudlela i-paleo-friendly.

Nayi imihlahlandlela elula:

1. Oda isidlo esikhulu senyama noma senhlanzi.
2. Thola imifino eyengeziwe esikhundleni sesinkwa noma ilayisi.
3. Bacele ukuthi bapheke ukudla kwakho ngamafutha omnqumo noma uwoyela kakhukhunathi.

Isifinyezo Ukudla ngaphandle ngenkathi ulandela ukudla kwe-paleo akudingeki kube nzima. Mane ukhethe isidlo senyama noma senhlanzi kwimenyu bese ushintshana ngeminye imifino eyengeziwe.

Okusemqoka

Ukudla kwe-paleo kulandelwa ngemuva kokuthi abazingeli-abaqoqi bezidlo kungenzeka balandele. Ngenkathi ingekho indlela eyodwa yokulandela ukudla kwe-paleo, umqondo oyisisekelo ukugwema ukudla okusetshenzisiwe futhi ugxile kokudla okunempilo, okuphelele.

Ukudla okulungele iPaleo kufaka phakathi inyama, inhlanzi, amaqanda, imbewu, amantongomane, izithelo nemifino, kanye namafutha anempilo namafutha. Gwema ukudla okusetshenzisiwe, okusanhlamvu noshukela.

Ungasekela nokudla kwakho ekudleni kwe-paleo, engeza kokudla okumbalwa kwesimanje okunempilo okufana nebhotela elotshiswe ngotshani nezinhlamvu ezingenagluten.

Ukuze uqale ekudleni kwe-paleo, hlola imenyu yesampula nohlu lokuthenga ngenhla. Thenga ikhishi lakho kanye ne-pantry yakho ngalokhu kudla okunempilo, okunobungani be-paleo.

Ungahlola futhi izindatshana ezingezansi ukuthola imibono yeresiphi ye-paleo nokuningi.