Uyini umehluko phakathi kwePaleo ne-Whole30?

-Delile

• Kuyini ukudla kwe-paleo?
• Kuyini ukudla kwe-Whole30?
• Yikuphi ukufana nokwehluka kwazo?
• Bobabili basika amaqembu afanayo okudla
• Kokubili usizo lokulahlekelwa isisindo
• Bobabili bangakhuthaza izinzuzo ezifanayo zezempilo
• Kungahluka ngokugxila nokusimama
• Okubalulekile

Ukudla okuphelele kwe-Whole30 ne-paleo yizindlela ezimbili zokudla ezidume kakhulu.

Kokubili kukhuthaza ukudla okuphekiwe okuphelele noma okuncishisiwe futhi bagweme izinto ezicutshunguliwe ezinoshukela ongeziwe, amafutha nosawoti. Ngaphezu kwalokho, zombili zithembisa ukukusiza ukunciphisa umzimba nokuthuthukisa impilo yakho yonke.

Njengoba unjalo, ungazibuza ukuthi yini umehluko wabo.

Le ndatshana iveza ukufana nokwehluka phakathi kokudla kwe-paleo ne-Whole30, zombili ngokwesakhiwo sazo kanye nezinzuzo zezempilo ezingaba khona.

Kuyini ukudla kwe-paleo?

Ukudla kwe-paleo kulandelwa lokho okungenzeka ukuthi okhokho abangabazingeli abangabaqokile abangakudla bekholelwa ekutheni lokhu kudla kuvikela ezifweni zesimanje.

Ngakho-ke, kusekelwe ekudleni okuphelele, okwenziwe kancane futhi kuthembisa ukukusiza wehlise isisindo sakho ngaphandle kokubala ama-calories.

• Ukudla okufanele kudliwe: inyama, inhlanzi, amaqanda, izithelo, imifino, amantongomane, imbewu, amakhambi, izinongo, kanye namafutha athile emifino, njengokakhukhunathi noma uwoyela ongeyena owengeziwe - iwayini kanye noshokoledi omnyama ngamanani amancane
• Ukudla okufanele ukugweme: ukudla okusetshenzisiwe, ushukela ongeziwe, okokunandisa okufakelwayo, amafutha we-trans, okusanhlamvu, ubisi, imidumba, kanye namanye amafutha emifino, kufaka phakathi ubhontshisi, ubhekilanga, kanye ne-safflower oyela

Ngokwengeziwe, uyakhuthazwa ukuthi ukhethe imikhiqizo edla utshani nemvelo lapho kungenzeka.

Ukudla kwe-paleo kusekelwe ekudleni okungenzeka ukuthi kudliwe okhokho babantu abakude. Ithembisa ukuvimbela izifo zesimanje futhi ikusize wehlise isisindo.

Kuyini ukudla kwe-Whole30?

Ukudla okuyi-Whole30 wuhlelo oluthatha inyanga yonke olwenzelwe ukusetha kabusha imetabolism yakho nokwakha kabusha ubuhlobo bakho nokudla.

Njenge-paleo, ithuthukisa ukudla okuphelele futhi ithembisa ukukusiza ukunciphisa umzimba ngaphandle kokubala ama-calories.

Ukudla kuhlose nokwandisa amazinga akho wamandla, ukuthuthukisa ukulala kwakho, ukunciphisa izifiso, ukukhulisa ukusebenza kwakho kwezemidlalo, nokusiza ekuboneni ukungabekezelelani kokudla.

• Ukudla okufanele kudliwe: inyama, izinkukhu, inhlanzi, ukudla kwasolwandle, amaqanda, izithelo, imifino, amantongomane, imbewu, namanye amafutha, njengamafutha ezitshalo, amafutha edada, ibhotela ecacisiwe, ne-ghee
• Ukudla okufanele ukugweme: ushukela ongeziwe, okokunandisa okufakelwayo, izithasiselo ezicutshungulwayo, utshwala, okusanhlamvu, ubisi, nezinhlamvu zemifino, okubandakanya i-soy

Ngemuva kwezinsuku zokuqala ezingama-30, uvunyelwe ukufaka kancane kancane ukudla okunomkhawulo —kanye ngesikhathi - ukuhlola ukubekezelela kwakho kubo. Lokho kudla okubekezelela kahle kungangezwa kubuyele esimisweni sakho.

Ukudla kwe-Whole30 kuhlose ukukusiza ukubona ukungabekezelelani kokudla, ukuthuthukisa ubudlelwane bakho nokudla, ukunciphisa isisindo, nokufeza impilo enhle yesikhathi eside. Isigaba saso sokuqala sithatha inyanga engu-1 futhi sigxile ekudleni okuphelele.

Yikuphi ukufana nokwehluka kwazo?

Ukudla okuphelele kwe-Whole30 ne-paleo kufana kakhulu nemikhawulo yabo nemiphumela yezempilo kepha kuyahluka ekusebenzeni kwabo.

Bobabili basika amaqembu afanayo okudla

Izithelo nemifino ecebile ngomsoco kuningi ekudleni kwe-paleo ne-Whole30.

Lokho kusho ukuthi, zombili izidlo zikhawulela ekudleni kwakho okusanhlamvu, okobisi, kanye nemidumba, okuziqhayisa ngezakhi zomsoco ezinenzuzo, njenge-fiber, i-carbs, amaprotheni, i-iron, i-magnesium, i-selenium, namavithamini amaningi we-B ().

Ukusika lokhu kudla ekudleni kwakho kunciphisa ukunciphisa ukudla kwakho kwe-carb ngenkathi kukhulisa ukusetshenziswa kwakho kwamaprotheni, njengoba uqala ukuthembela ekudleni okune-protein ephezulu.

Kodwa-ke, ukudla okune-carb ephansi, okunamaprotheni amaningi kungahle kungahambisani nawo wonke umuntu, kufaka phakathi abagijimi abadinga ukudla okuphezulu kwe-carb. Ukudla amaprotheni amaningi nakho kungazenza zibe zimbi izimo zabantu abangahlaselwa ngamatshe ezinso noma abanesifo sezinso (,,,).

Ngaphezu kwalokho, ukukhawulela ngokungadingekile ukudla kwakho okusanhlamvu, ubisi, nemidumba kungenza kube nzima kakhulu ukuhlangabezana nazo zonke izidingo zakho zansuku zonke zomsoco.

Kokubili usizo lokulahlekelwa isisindo

Ngenxa yokuvinjelwa kwakho, zombili izidlo zingadala ukushoda kwekhalori okudingayo ukuze unciphise isisindo ngaphandle kokudinga ukuthi ulinganise izingxenye ezithile noma ubale amakhalori (,,,).

Ngaphezu kwalokho, i-paleo ne-Whole30 bacebile ngezithelo nemifino enemicu. Ukudla okune-fiber eningi kungasiza ekwehliseni indlala nezifiso ngenkathi kukhuthazwa imizwa yokugcwala - konke lokho kungakusiza wehlise isisindo (,,).

Ngaphezu kwalokho, ngokusika okusanhlamvu, ubisi, nemidumba, lezi zindlela zokudla ziphansi kuma-carbs futhi ziphakeme kunamaprotheni kunokudla okujwayelekile.

Ukudla okuphezulu kwamaprotheni kuvame ukwehlisa isifiso sakho semvelo futhi kukusize ugcine imisipha ngenkathi ulahlekelwa ngamafutha, okuyizinto ezibalulekile ekunciphiseni isisindo (,).

Lokho kusho ukuthi, i-paleo ne-Whole30 kungaba nzima ukuyinakekela ngenxa yale mikhawulo. Ngaphandle kokuthi ukukhetha kwakho kokudla kulezi zidlo kube wumkhuba, ungahle uphinde uthole isisindo osilahlile ngokushesha lapho uphuma ekudleni (,).

Bobabili bangakhuthaza izinzuzo ezifanayo zezempilo

I-Paleo ne-Whole30 ingahlinzeka ngezinzuzo ezifanayo zezempilo.

Lokhu kungenzeka ngoba bacebile ngezithelo nemifino futhi badikibalisa ukudla okucutshungulwe kakhulu okuvame ukugcwala ushukela, amafutha, noma usawoti ().

Ngokunjalo, ucwaningo luxhumanisa ukudla kwe-paleo ekuthuthukiseni ukuzwela kwe-insulin nokunciphisa ukuvuvukala namazinga kashukela egazini - zonke izinto ezinganciphisa ubungozi bohlobo lwesifo sikashukela sohlobo 2,,).

Lokhu kudla kunganciphisa nobungozi besifo senhliziyo, kufaka phakathi umfutho wegazi, i-triglycerides, kanye namazinga e-LDL (amabi) we-cholesterol (,,,).

Yize i-Whole30 diet ingazange icwaningwe kabanzi, ingahlinzeka ngezinzuzo ezifanayo kakhulu zezempilo ngenxa yokufana kwayo ne-paleo.

Kungahluka ngokugxila nokusimama

Yize zombili izidlo zihlose ukukusiza wehlise isisindo futhi uthuthukise impilo yakho, ziyehluka ekugxileni kwazo.

Isibonelo, i-Whole30 ithi ikusiza ukukhomba ukungabekezelelani kokudla, okudinga ukuthi usike ukudla okuthe xaxa kancane kunokudla kwepaleo - okungenani ekuqaleni.

Futhi, isigaba sokuqala sika-Whole30 sithatha inyanga eyodwa nje. Ngemuva kwalokho, kuyaqina ngokungatheni, kukuvumela ukuthi uphinde uphinde uvuselele ukudla okulinganiselwe uma umzimba wakho ukubekezelela.

Ngakolunye uhlangothi, i-paleo diet iqala ukubonakala ilula kakhulu. Isibonelo, ivumela inani elincane lewayini noshokoledi omnyama kusukela ekuqaleni. Kodwa-ke, uhlu lwayo lokudla okunomkhawulo luhlala lufana noma ngabe ukulandela inyanga eyodwa noma unyaka owodwa.

Njengalokhu, abanye abantu bakuthola kunzima ukukulandela ukudla kwe-Whole30 ekuqaleni kepha kube lula ukunamathela esikhathini eside ().

Noma kunjalo, ubungozi bokushiya ukudla bungaba bukhulu kakhulu ku-Whole30 ngoba iqine kakhulu ngaphambili.

Ukudla okuphelele kwe-Whole30 ne-paleo kungenzeka kunikeze izinzuzo ezifanayo zezempilo, njengokunciphisa umzimba kanye nengozi ephansi yesifo sikashukela nesifo senhliziyo. Kodwa-ke, i-Whole30 iba kancane iqine kancane ngemuva kwesigaba sayo sokuqala, kanti i-paleo igcina irejimeni efanayo kulo lonke.

Okubalulekile

Ukudla okuphelele kwe-Whole30 ne-paleo kuhleleke ngokufanayo ekudleni okuphelele futhi kunikeza izinzuzo ezifanayo, kufaka phakathi ukwehla kwesisindo.

Lokho kusho, zinganciphisa nokudla okunezakhi futhi kube nzima ukukugcina.

Ngenkathi i-Whole30 iqale iqine, isigaba sayo sokuqala sinomkhawulo wesikhathi futhi ngokushesha siyancipha emikhawulweni yayo. Okwamanje, i-paleo igcina ukulinganiselwa okufanayo kuyo yonke indawo.

Uma ufisa ukwazi ngalezi zidlo, ungazizama zombili ukuze ubone ukuthi yikuphi okukusebenzela kangcono.