I-Pegan Diet Trend iyi-Paleo-Vegan Combo Odinga Ukwazi Ngayo

-Delile

• Kuyini ukudla kwe-pegan?
• Ingabe ukudla kwe-pegan kufanelekile ukuzama?
• Buyekeza kwe-

Akungabazeki ukuthi uyazi okungenani umuntu oyedwa empilweni yakho oke wazama ukudla kwe-vegan noma i-paleo. Iningi labantu selamukele i-veganism ngezizathu zezempilo- noma ezihlobene nemvelo (noma zombili), futhi ukudla kwe-paleo kudonse ukulandela kwayo okunamandla kwabantu abakholelwa ukuthi okhokho bethu abahlala emhumeni bebelungile.

Ngenkathi ingahle ingazigabisi ngezinga elifanayo lokuthandwa njengezidlo ze-vegan noma ze-paleo, i-spinoff yalaba bobabili ithole ukudonsa ngokwayo. Ukudla kwe-pegan (yebo, umdlalo wamagama we-paleo + vegan) uvele njengenye indlela yokudla ethandwayo. Isisekelo salo? Ukudla kokugcina empeleni kuhlanganisa izakhi ezinhle kakhulu zombili izitayela zokudla.

Kuyini ukudla kwe-pegan?

Uma izidlo ze-vegan ne-paleo bezinengane, kungaba ukudla kwe-pegan. Njengokudla kwe-paleo, i-peganism idinga ukufakwa kwenyama namaqanda akhuliswe ngamadlelo noma utshani, amafutha amaningi anempilo, nama-carbs avinjelwe. Ngaphezu kwalokho, iboleka isitshalo esisindayo, izakhi ezingezona ezobisi ze-veganism. Ngenxa yalokho, ngokungafani nokudla kwe-paleo, i-peganism ivumela amanani amancane kabhontshisi kanye nezinhlamvu ezingenayo i-gluten. (Okuhlobene: 5 Genius Dairy Swaps Ongakaze Ucabange Ngayo)

Uzibuza ukuthi ivelaphi le ngane yokudla okunomsoco? KwakunguMark Hyman, MD, owayeyinhloko yamasu nokwenziwa kwezinto ezintsha kweCleveland Clinic Center for Functional Medicine nombhali we UKUDLA: Yini Okufanele Ngiyidle?, owaqamba leli gama okokuqala ngenhloso yokuchaza indlela adla ngayo. "Ukudla okwe-pegan kuhlanganisa okungcono kakhulu kuzo zombili lezi zidlo kube yimigomo umuntu angayilandela," kusho uDkt. Hyman. "Igxile ekudleni okucebile kakhulu kwezitshalo ngoba ngicabanga ukuthi ukudla kwezitshalo kufanele kuthathe ingxenye enkulu yepuleti ngevolumu, kodwa kuhlanganisa namaprotheni ezilwane, okungaba yingxenye yokudla okunempilo." (Okuhlobene: Into Ehamba Phambili Mayelana Nezidlo Eziphezulu Zango-2018 Ngukuthi Azikho Konke Ngokulahleka Kwesisindo)

Futhi ngabe lokho kubukeka kanjani, ubuza? UDkt. Hyman uchaza usuku lokudla ama-pegan njenge, isibonelo, amaqanda anyuswe edlelweni notamatisi nokwatapheya ngesidlo sasekuseni, isaladi elilayishwe imifino namafutha anempilo ukudla kwasemini, kanye nenyama noma inhlanzi enemifino kanye nenani elincane lelayisi elimnyama. isidlo sakusihlwa. Futhi kunoma ngubani ofuna amathiphu nemibono eyengeziwe yokupheka, uDkt. Hyman usanda kukhipha incwadi yokudla kwe-pegan enesihloko I-Pegan Diet: Izimiso Eziwusizo ezingama-21 Zokuphinda Uthole Impilo Yakho Emhlabeni Odidekile Ngokudla(Ithenge, $ 17, amazon.com).

Ingabe ukudla kwe-pegan kufanelekile ukuzama?

Njenganoma yikuphi ukudla, ukudla kwe-pegan kunamandla nobuthakathaka. "Kuthatha izingxenye ezinhle zombili zokudla bese uzihlanganisa ndawonye," kusho uNatalie Rizzo, M.S., R.D., umnikazi weNutrition à la Natalie. Ngakolunye uhlangothi, lokhu kudla kudinga ukudla imifino ngobuningi, umkhuba ocwaninga ngokuxhumanisa nenqwaba yezinzuzo zezempilo. Njengoba sekushiwo, labo abadlayo bayakhuthazwa ukuthi badle inyama namaqanda afuywe ngotshani noma afunzwe utshani ngokulinganisela. Zombili lezi ziyimithombo yamaprotheni, futhi imikhiqizo yezilwane iqukethe uhlobo lwensimbi olumunca kalula umzimba kune-ayoni esezitshalweni. Ngokuqondene namafutha enempilo? Ucwaningo luxhumanisa amafutha e-monounsaturated engozini ephansi yesifo senhliziyo, futhi angasiza umzimba wakho ukumunca amavithamini ancibilikayo kumafutha. (Related: I-Paleo Diet yabaqalayo)

Noma kunjalo, ukudla kwe-pegan kungase kukugweme ekudleni ukudla okuzuzisa ngokufanayo. “Ngokwami ​​bengingeke ngitshele umuntu ukuthi yikhona okumele akulandele,” kusho uRizzo. Isitashi nobisi kuyingxenye yokudla okunempilo, kucatshangwa ukuthi awunakho ukubekezelelana, usho kanjalo. “Zikhona izindlela zokuthola i-calcium namaprotheni uma usika ubisi, kodwa kufanele wazi ukuthi lezo zinto zivelaphi,” usho kanje. (Ufuna ukusika ubisi kungakhathalekile? Nasi umhlahlandlela wemithombo engcono kakhulu ye-calcium yama-vegans.) Ukunciphisa okusanhlamvu nakho kungagcina kukubiza. "Izinhlamvu eziphelele zingumthombo omkhulu we-fiber ekudleni kwakho, futhi abantu abaningi baseMelika abatholi i-fiber eyanele njengoba injalo," kusho uRizzo.

Ingabe i-peganism iyindlela enempilo yokudla? Ingxoxo-mpikiswano. Akunandaba, kuyisikhumbuzo esamukelekayo sokuthi akudingeki udle ngaphakathi kwemingcele yokudla okukhona (i-paleo ne-veganism yikho kokubili ukudla okunomkhawulo emgodleni wabo) ngokugxila kwe-laser ukuze udle ngendlela enempilo. Uma ungeyena omunye wemithetho yokudla, ungahlala wamukela indawo empunga - ibizwa ngokuthi umthetho wama-80/20 futhi inambitheka kahle.

Buyekeza kwe-