Ukubuyekezwa Kokudla Kwe-Paleo: Ingabe Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Amaphuzu Okudla Kwe-Healthline: 4.33 koku 5
• Kuyini ukudla kwe-paleo?
• Ungakulandela kanjani ukudla kwepaleo
• Ingabe kuyasiza ukwehlisa isisindo?
• Ezinye izinzuzo
• Ikhuthaza impilo yenhliziyo
• Usekela ukulawula ushukela egazini
• Amashansi angaba khona
• Ukudla okufanele kudliwe futhi kugwenywe
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Uhlelo lokudla lwesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Okubalulekile

Amaphuzu Okudla Kwe-Healthline: 4.33 koku 5

Ukudla kwe-paleo kuyiprotheni ephezulu, uhlelo lokudla oluphansi lwe-carb olulingiswa ngemuva kokudla okucatshangwa ngabantu bokuqala.

Kususelwa enkolelweni yokuthi labokhokho abangabazingeli babenamazinga aphansi ezimo ezingalapheki, njengokukhuluphala, isifo sikashukela, nesifo senhliziyo, futhi kuthiwa kubangelwa ukwehluka ekudleni kwabo.

Kodwa-ke, ngenkathi abanye bethi ukudla kwe-paleo kungathuthukisa impilo futhi kukhulise ukwehla kwesisindo, abanye baveza ukuthi kunqande ngokweqile futhi kungaba nzima ukulandela.

Lo mbhalo ubukeza ukudla kwe-paleo nokuthi kusebenza yini ekunciphiseni isisindo.

• Amaphuzu esewonke: 4.33
• Ukwehla kwesisindo: 5
• Ukudla okunempilo: 4
• Ukusimama: 5
• Impilo yomzimba wonke: 3.25
• Ikhwalithi yokudla okunempilo: 5
• Ubufakazi bususelwa: 3.75

I-BOTTOM LINE: Ukudla kwe-Paleo kuyindlela ephansi yokudla i-carb ekhuthaza ukudla ukudla okuphelele njengezithelo, imifino, inhlanzi, inyama kanye nezinkukhu. Yize kungasekela ukuphathwa kwesisindo, kungahle kube nokuvinjelwa ngokweqile kwabanye abantu.

Kuyini ukudla kwe-paleo?

Ukudla kwe-paleo kuyindlela yokudla eyenzelwe ukulingisa ukudla kokhokho bokuqala babantu.

Yize lo mqondo wavela ngawo-1970, wathola ukuthandwa kabanzi ngo-2002 ngemuva kokuthi usosayensi uLoren Cordain eshicilele incwadi ekhuthaza lokhu kudla.

Ikhuthaza ukusetshenziswa kokudla okuphelele njengezithelo, imifino, inyama, inhlanzi nezinkukhu.

Okwamanje, ukudla okusetshenzisiwe, okusanhlamvu, okusanhlamvu, kanye nobumnandi bokuzenzela akuvunyelwe.

Ngokusho kwabasekeli bokudla, ukukulandela kungasiza ekuvikeleni izifo ezingalapheki futhi kuthuthukise impilo yonke ().

Ngakolunye uhlangothi, abagxeki baveza ukuthi kungavimbela kakhulu futhi kuqede amaqembu amaningi okudla acebile ngezakhamzimba ezibalulekile.

Ukudla kwe-paleo kuyindlela yokudla esekwe ekudleni kokhokho bokuqala abangabazingeli-abaqoqi. Kukholakala ukuthi iyasiza ekuvikeleni izifo ezingalapheki futhi ithuthukise impilo iyonke.

Ungakulandela kanjani ukudla kwepaleo

Ukudla kwe-paleo kufaka ukukhawulela noma yikuphi ukudla obekungatholakali kubazingeli bokuqala, kufaka phakathi ukudla okusetshenzisiwe, okusanhlamvu, okusanhlamvu, imikhiqizo yobisi, kanye noshukela ongeziwe.

Esikhundleni salokho, uhlelo lukhuthaza ukugcwalisa ipuleti lakho ngokudla okucutshungulwe kancane, njengenyama, inhlanzi, izinkukhu, izithelo, imifino, amantongomane, imbewu, namafutha anempilo.

Kodwa-ke, kunokuhlukahluka okuningana kokudla, ngakunye kunemihlahlandlela ehluke kancane yokuthi yikuphi ukudla okuvunyelwe.

Isibonelo, okunye ukudla okwenziwe nge-paleo okushintshiwe kunemikhawulo emincane futhi kuvumela ibhotela elondliwa ngotshani nezinhlamvu ezithile ezingenayo i-gluten nemidumba ngokulinganisela, inqobo nje uma kucwilisiwe futhi kwaphekwa.

Ukudla kwendabuko kwe-paleo kufaka ukukhawulela ukudla okusetshenzisiwe, okusanhlamvu, okusanhlamvu, imikhiqizo yobisi, kanye noshukela ongeziwe nokudla kakhulu ukudla okuphelele esikhundleni salokho. Noma kunjalo, kunokuhlukahluka okuningana.

Ingabe kuyasiza ukwehlisa isisindo?

Ukudla kwe-paleo kukhuthaza ukudla ukudla okuphelele okunomsoco kanye nemikhawulo yokudla okusetshenzisiwe, okuvame ukuba nama-calories amaningi futhi kungaba nomthelela ekuzuzeni isisindo ().

Futhi kunamaprotheni amaningi, anganciphisa amazinga e-ghrelin - "i-hormone yokulamba" - ukukugcina uzizwa ugcwele isikhathi eside ().

Eminyakeni yamuva, ucwaningo oluningi luye lwathola ukuthi i-paleo diet ingasiza ukukhulisa ukwehla kwesisindo.

Isibonelo, ucwaningo olulodwa kwabesifazane abangama-70 lubone ukuthi ukulandela ukudla kwe-paleo izinyanga eziyisi-6 kuholele kumakhilogremu angu-14 (6.5 kg) wokulahleka kwamafutha, ngokwesilinganiso, nokwehla okukhulu kwamafutha esiswini ().

Okunye ukubuyekezwa kwezifundo eziyi-11 kuphethe ngokuthi lokhu kudla kungasiza ekunciphiseni isisindo, kuqaphela ukuthi ababambiqhaza balahlekelwe isilinganiso esingamakhilogremu ayi-8 (3.5 kg) ezivivinyweni ezihlala phakathi kwezinyanga ezimbili neminyaka emibili ().

Ukudla kwe-paleo kugxila kokudla okugcwele izakhamzimba futhi kuqede okusetshenzisiwe. Ucwaningo lukhombisile ukuthi le ndlela yokudla ingasiza ekunciphiseni isisindo.

Ezinye izinzuzo

Ukudla kwe-paleo kuhlotshaniswe nezinzuzo ezimbalwa ezingaba khona.

Ikhuthaza impilo yenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke, sibala cishe ingxenye eyodwa kwezintathu zabo bonke ukufa ().

Ucwaningo oluthembisayo lukhombisa ukuthi ukudla kwe-paleo kungasiza ekuthuthukiseni impilo yenhliziyo ngokunciphisa izinto ezinobungozi eziningana zesifo senhliziyo.

Kokunye ukuhlola, abantu abangama-20 abanamazinga aphezulu e-cholesterol abalandele ukudla kwe-paleo izinyanga ezi-4 bahlangabezane ne-cholesterol ye-HDL (enhle) eyenziwe ngcono futhi banciphisa amazinga e-triglyceride, kanye nenani eliphansi kanye ne-LDL (bad) cholesterol ().

Olunye ucwaningo kubantu abangama-34 luthole okutholakele okufanayo, kwaphawula ukuthi ukulandela ukudla kwe-paleo amasonto ama-2 kuphela kunciphise umfutho wegazi, amazinga e-cholesterol esewonke, kanye ne-triglycerides - konke okuyizinto ezinobungozi besifo senhliziyo ().

Usekela ukulawula ushukela egazini

Olunye ucwaningo lubonisa ukuthi ukudla kwe-paleo kungasiza ekwehliseni amazinga kashukela egazini futhi kuthuthukise ukuzwela kwe-insulin kubantu abanesifo sikashukela sohlobo lwesibili.

I-insulin yihomoni elawula amazinga kashukela egazini. Ukwandisa ukuzwela kwe-insulin kungathuthukisa amandla omzimba wakho wokusebenzisa i-insulin ngempumelelo futhi kusekele ukuphathwa koshukela wegazi ().

Ucwaningo olulodwa kubantu abangama-32 abanesifo sikashukela sohlobo lwe-2 luthole ukuthi ukulandela ukudla kwe-paleo amasonto ayi-12 kuthuthukise amazinga kashukela egazini futhi kuthuthukisa ukuzwela kwe-insulin ngo-45% ().

Ngokunjalo, ucwaningo oluncane kubantu abayi-13 abanesifo sikashukela sohlobo lwesibili lwaphawula ukuthi ukudla kwakusebenza kangcono ekwehliseni amazinga e-hemoglobin A1C, uphawu lokulawula ushukela egazini isikhathi eside, kunokudla kwesintu okunesifo sikashukela ().

Ucwaningo lukhombisa ukuthi ukudla kwe-paleo kungasiza ekuthuthukiseni impilo yenhliziyo futhi kuthuthukise ukulawula ushukela egazini.

Amashansi angaba khona

Ngenkathi i-paleo diet inikela ngezinzuzo eziningana ezingaba khona zezempilo, kunezingqinamba ezimbalwa okudingeka zibhekwe nazo.

Okokuqala, kuqeda amaqembu okudla amaningana anomsoco kakhulu futhi angajatshulelwa ngokuvamile njengengxenye yokudla okunempilo.

Isibonelo, imifino icebile ku-fiber, amaprotheni, kanye nengcebo yama-micronutrients, njenge-iron, i-zinc, ne-copper ().

Okwamanje, ucwaningo lukhombisa ukuthi okusanhlamvu okuphelele kungaxhunyaniswa nengozi ephansi yohlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, nezinhlobo ezithile zomdlavuza ().

Njengoba kunikezwe ukuthi i-paleo diet ibheka amaqembu amaningi okudla engavunyelwe, labo abanemikhawulo yokudla, kufaka phakathi i-vegans kanye nemifino, bangakuthola kunzima ukukulandela.

Ngaphezu kwalokho, kungaba yinselele ukuyodla ngaphandle noma ukuya emihlanganweni yomndeni, njengoba ungahle ungaqiniseki ngezithako ezisetshenziswa ezitsheni ezithile.

Futhi, kungabiza kakhulu kunamanye amaphethini wokudla, njengoba kudinga umkhiqizo omningi omusha, inyama, inhlanzi nezinkukhu - konke okungabiza kakhulu.

Ukudla kwe-paleo kuvimbela amaqembu amaningana okudla okunempilo futhi kungabiza. Labo abanemikhawulo yokudla nabo bangakuthola kunzima ukukulandela.

Ukudla okufanele kudliwe futhi kugwenywe

Ukudla kwe-paleo kukhuthaza izinhlobo ezahlukahlukene zokudla okusetshenzwe kancane njengenyama, izinkukhu, izinhlanzi zasolwandle, izithelo nemifino.

Okwamanje, okusanhlamvu, okusanhlamvu, ushukela ongeziwe, nokudla okusetshenzisiwe nokwenziwe konke kukhawulelwe.

Ukudla okufanele kudliwe

Nakhu ukudla ongakujabulela njengengxenye yokudla kwe-paleo:

• Inyama: inyama yenkomo, iwundlu, imbuzi, inyamazane, njll.
• Izinkukhu: inkukhu, ikalikuni, ihansi, idada, njll.
• Ukudla kwasolwandle: i-salmon, i-tuna, i-mackerel, ama-anchovies, i-trout, i-cod, i-haddock, i-catfish, njll.
• Amaqanda: izikhupha zamaqanda nabamhlophe
• Izithelo: ama-apula, ubhanana, amawolintshi, ama-plums, amapentshisi, amakhabe, ama-blueberries, ama-strawberry, amagilebhisi, njll.
• Imifino: upelepele wensimbi, ukholifulawa, i-broccoli, i-kale, u-anyanisi, igalikhi, isipinashi, i-arugula, i-zucchini, isikwashi, njll.
• Amantongomane: ama-cashews, ama-pistachios, ama-alimondi, ama-walnuts, amantongomane ama-macadamia, amantongomane aseBrazil, njll.
• Imbewu: imbewu ye-chia, imbewu yefilakisi, imbewu yamathanga, imbewu ye-hemp, njll.
• Amafutha: amafutha omnqumo, u-avocado, uwoyela wesundu, uwoyela kakhukhunathi, uwoyela we-flaxseed, njll.
• Amakhambi nezinongo: ikhumini, i-oregano, i-basil, i-pepper, i-rosemary, i-thyme, i-turmeric, i-ginger, njll.

Ukudla okufanele sikugweme

Nakhu okunye ukudla okufanele ukugweme njengengxenye yokudla:

• Imidumba: ubhontshisi, amantongomane, udali, amakinati, njll.
• Ubisi: ubisi, iyogathi, ibhotela, i-kefir, ushizi, njll.
• Izinhlamvu: isinkwa, i-pasta, ilayisi, i-quinoa, ibhali, i-rye, i-buckwheat, i-farro, njll.
• Amazambane: amazambane amhlophe, amafries aseFrance, ama-chips amazambane, njll.
• Amafutha emifino acwengekile: uwoyela we-canola, u-safflower oyela, uwoyela kabhontshisi, uwoyela wekotini, uwoyela ohlanganisiwe, njll.
• Ukudla okusetshenzisiwe: ama-chip, ama-pretzels, amakhukhi, ukudla okulula, ukudla okusheshayo, njll.
• Okokunandisa okufakelwayo: sucralose, aspartame, saccharin, acesulfame potassium, njll.
• Ushukela ongeziwe: izimpahla ezibhakiwe, amaswidi, uphudingi, iziphuzo ezinoshukela, ushukela wetafula, njll.

Ukudla okuphelele njengezithelo, imifino, inyama, inhlanzi nezinkukhu kuyakhuthazwa ekudleni kwe-paleo. Ngakolunye uhlangothi, ukudla okusetshenzisiwe, okusanhlamvu, okusanhlamvu, ubisi, noshukela ongeziwe kufanele kukhawulwe.

Uhlelo lokudla lwesampula

Nayi imenyu eyisampula yezinsuku ezintathu yokudla kwepaleo.

Usuku 1

• Ukudla kwasekuseni: i-omelet negalikhi, u-anyanisi, utamatisi nesipinashi
• Isidlo sasemini: ama-noodle e-zucchini anama-meatballs we-turkey kanye ne-sauce ye-marinara
• Isidlo sakusihlwa: i-salmon ebhakwe kuhhavini nge-broccoli eyosiwe namasemeshi amazambane obhatata

Usuku 2

• Ukudla kwasekuseni: i-granola engenamabele ngama-alimondi, ama-walnuts, ama-pecans, ama-flakes kakhukhunathi, nezithelo ezomisiwe
• Isidlo sasemini: i-bison burger ene-ulethisi yokugoqa kanye nesaladi eseceleni
• Isidlo sakusihlwa: inkukhu eyosiwe nesobho semifino

Usuku 3

• Ukudla kwasekuseni: I-chia pudding ngobisi lukakhukhunathi, ama-walnuts, ama-strawberry, ama-blueberries nesinamoni
• Isidlo sasemini: ukwatapheya nesaladi leqanda leveggie elinezithelo ezixubekile
• Isidlo sakusihlwa: isitsha se-burrito nelayisi ukholifulawa, inyama yenkomo, i-salsa, i-guacamole, upelepele no-anyanisi

Kukhona nokudla okulula okuningana kwepaleo okutholakalayo uma ulambile phakathi kokudla.

Imenyu yesampula engenhla inikezela ngemibono yokudla okungafakwa njengengxenye yokudla kwe-paleo.

Okubalulekile

Ukudla kwepaleo kuyindlela yokudla eklanyelwe ukulingisa izidlo zokhokho bokuqala babazingeli abaqoqayo.

Olunye ucwaningo luthole ukuthi le ndlela yokudla ingasiza ukukhulisa ukwehla kwesisindo, ikhuthaze impilo yenhliziyo, futhi isekele ukulawula okungcono kukashukela egazini.

Kodwa-ke, kungahle kungalingani kahle kuwo wonke umuntu, njengoba kuvimbela amaqembu okudla amaningana futhi kungabiza kakhulu kunezinye izidlo. Futhi, labo abanemikhawulo yokudla bangakuthola kunzima ukuzivumelanisa nakho.