ʻai paleo aka ʻai o ka wā pōhakuʻO ia kekahi o nā meaʻai kaulana loa i ʻike ʻia. Kākoʻo ia i ka ʻai ʻana i nā meaʻai kūlohelohe, ʻaʻole i hoʻoponopono ʻia a ua hoʻoikaika ʻia e ke ʻano o ka ʻai ʻana o ka poʻe hahai holoholona.
Manaʻo nā mea hoʻolālā o ka meaʻai e hiki i kēia meaʻai ke hōʻemi i ka pilikia o nā pilikia olakino o kēia wā, me ka ʻōlelo ʻana ʻaʻole ʻike ka poʻe hahai holoholona i nā maʻi e like me ka momona, ka maʻi diabetes a me ka maʻi puʻuwai. Eia kekahi, noiʻi ʻai paleo hoʻemi kaumahaHōʻike pū ia he kōkua.
He aha ka Paleo Diet?
ʻai paleo Paipai ia i ka ʻai ʻana i nā meaʻai holoholona a me nā mea kanu e like me ka ʻiʻo, ka iʻa, nā hua manu, nā huaʻai, nā ʻanoʻano a me nā nati.
ʻai paleoI kekahi mau mana 'oko'a o , 'oiai ua 'ae 'ia nā koho e like me ka waiū a me ka laiki; ʻAʻole loaʻa nā meaʻai i hoʻoponopono ʻia, ke kō, ka waiu a me nā kīʻaha i kēia ʻai.
ʻAʻole like me nā meaʻai he nui, ʻai paleoʻAʻohe pono e helu i nā calorie. Akā, kaohi ia i nā pūʻulu meaʻai ma luna; ʻO kēia nā kumu nui o nā calories.
Hōʻike nā haʻawina e ʻoi aku ka maikaʻi o nā meaʻai e paipai i ka ʻai ʻana i nā meaʻai i hoʻoponopono ʻole ʻia no ka pohō kaumaha a me ke olakino holoʻokoʻa. Mālama lākou iā ʻoe i piha, hāʻawi i nā calorie liʻiliʻi, a hoʻemi i ka ʻai ʻana i nā meaʻai i hoʻoponopono ʻia.
Pehea e lilo ai ka Paleo Diet i ke kaumaha?
ʻai paleo Hiki ke kōkua i ka pohō kaumaha ma nā ʻano he nui:
protein kiʻekiʻe
ʻO ka protein ka meaʻai nui loa no ka pohō kaumaha. Hoʻoikaika ia i ka metabolism, hoʻemi i ka makemake, a hoʻomalu i nā hormones e hoʻoponopono i ke kaumaha.
ʻai paleoPaipai i ka ʻai ʻana i nā meaʻai waiwai nui e like me ka ʻiʻo wīwī, ka iʻa, a me nā hua manu. I ka papaʻai Paleo, 25-35% o nā calorie i kēlā me kēia lā he protein.
kalapona haʻahaʻa
ʻO ka hoʻemi ʻana i kāu ʻai kalapona ʻo ia kekahi o nā ala maikaʻi loa e lilo ai ke kaumaha. Ma luna o 23 mau haʻawina e hōʻike ana he ʻoi aku ka maikaʻi o nā meaʻai haʻahaʻa haʻahaʻa no ka pohō kaumaha ma mua o nā meaʻai kuʻuna, haʻahaʻa momona.
ʻO ka hoʻopaʻa ʻana i ka lawe ʻana i ka carbohydrate e kōkua i ka lilo ʻana o ke kaumaha ma o ka hōʻemi ʻana i nā calorie i kēlā me kēia lā.
Hoʻemi i ka ʻai calorie
No ka lilo ʻana o ke kaumaha, pono pinepine ka hoʻemi ʻana i ka calorie intake. No laila he mea nui e koho i nā meaʻai e māʻona ai ʻoe, hiki ke kōkua iā ʻoe e ʻai liʻiliʻi me ka pōloli ʻole.
ʻai paleo Ua piha incredibly. Nā noiʻi, ʻai paleonin ʻAi Mediterranean Ua ʻike ʻia ʻoi aku ka piha ʻana iā ʻoe ma mua o nā meaʻai kaulana ʻē aʻe e like me
Ua hōʻike pū ʻia nā haʻawina e hiki i ka papaʻai paleo ke kōkua i ka hana ʻana i nā hormones e hāʻawi ai i ka satiety ma hope o ka ʻai ʻana, e like me GLP-1, PYY, a me GIP, ke hoʻohālikelike ʻia me nā meaʻai maʻamau.
Hoʻowahāwahā i nā meaʻai i hana ʻia
ʻO ka meaʻai hou ke kumu nui o ka piʻi ʻana o ka momona. ʻO ka ʻai ʻana i nā meaʻai i hana ʻia me ka liʻiliʻi o nā meaʻai a me nā calorie kiʻekiʻe e hiki ke hoʻonui i ka pilikia o nā maʻi he nui. Ua ʻike nā haʻawina he nui ka piʻi ʻana o ka ʻai ʻana i nā meaʻai i hoʻoponopono ʻia e hōʻike ana i ka piʻi ʻana o ka momona.
No ka mea, ʻaʻole ia i ka wā Paleolithic ʻai paleo kaohi i nā meaʻai i hana ʻia. Akā, hoʻoikaika ia i ka ʻai ʻana i ka protein, nā huaʻai hou a me nā lau ʻai, a me ka protein momona haʻahaʻa haʻahaʻa.
Kāpae i nā meaʻai me ke kō
Me nā meaʻai i hoʻoponopono ʻia, ʻo ka ʻai ʻana i ka nui o ke kō he mea pōʻino ia i nā hana hoʻemi kaumaha a me ke olakino holoʻokoʻa.
Hoʻohui ia i nā calorie i nā meaʻai a he liʻiliʻi ka waiwai o ka meaʻai. ʻO nā meaʻai kiʻekiʻe i ke kō i hoʻohui ʻia e hoʻonui i ka pilikia o ka maʻi puʻuwai a me ka maʻi diabetes.
ʻai paleoHoʻopau loa ia i nā meaʻai me ke kō i hoʻohui ʻia a hoʻoikaika i nā kumu kūlohelohe o ke kō mai nā huaʻai hou a me nā mea kanu.
ʻOiai ʻo nā huaʻai a me nā mea ʻai i loaʻa i nā kō maoli, hāʻawi lākou i nā meaʻai nui e like me nā huaora, fiber a me ka wai, nā mea a pau e pono ai ke olakino.
Hōʻike nā haʻawina i ka paleo diet kōkua i ka hoʻemi kaumaha
Nui nā hōʻike ʻai paleohōʻike i ka maikaʻi no ka poho kaumaha. Ma kahi haʻawina, ua hāʻawi ʻia nā haumāna lapaʻau olakino 14 no ʻekolu pule. ʻai paleo Ua ʻōlelo ʻia ʻo ia e nānā. I ka wā o ke aʻo ʻana, ua nalowale lākou i ka awelika o 2.3 kg, a ua emi ko lākou pūhaka i ka 1.5 cm.
Ma hoʻokahi haʻawina, ʻo 60 mau wahine momona i piha i 70 mau makahiki a ʻoi aku paha ʻai paleo a i ʻole ka ʻai haʻahaʻa momona, fiber kiʻekiʻe.
ʻai paleoʻO nā wāhine i loko o ka hāpaiʻana, ua lilo i 2.5 manawa ka nui o ke kaumaha ma hope oʻeono mahina aʻelua manawa ma hope o 12 mahina. Ma muli o ke mele ʻelua makahiki, ua loaʻa ke kaumaha o nā hui ʻelua, akā ua nalowale ka hui paleo he 1.6 mau manawa ʻoi aʻe ke kaumaha ma ka holoʻokoʻa.
Ma kahi noiʻi ʻē aʻe, ʻoi aku ma mua o ʻelua mau trimesters. ʻai paleo a me 2 poʻe me ka maʻi maʻi maʻi type 13 i hahai ma hope o ka ʻai maʻi diabetes (haʻahaʻa momona a haʻahaʻa a haʻahaʻa a kiʻekiʻe).
Ma ka awelika, ua nalowale ka poʻe ma ka papaʻai paleo i 4 knm a me 3 kg ʻoi aʻe mai ko lākou pūhaka ma mua o ka poʻe ma ka ʻai diabetes.
Nā pōmaikaʻi o ka Paleo Diet
ʻai paleoMa waho aʻe o kāna mau hopena i ka pohō kaumaha, hāʻawi pū ia i nā pono olakino he nui.
Hoemi i ka momona o ka opu
ʻōpū momona ʻAʻole maikaʻi loa ia a hoʻonui i ka pilikia o ka maʻi diabetes, ka maʻi puʻuwai a me nā maʻi olakino ʻē aʻe. Haʻawina, ʻai paleoUa hōʻike ʻia ka maikaʻi o ka hōʻemi ʻana i ka momona o ka ʻōpū.
Ma hoʻokahi haʻawina, 10 mau wahine olakino i hoʻopau i ʻelima pule ʻai paleo hahai. Ma ka awelika, ua ʻike lākou i ka emi ʻana o 8cm i ka pōʻai pūhaka, kahi hōʻailona o ka momona o ka ʻōpū, a me ka pohō kaumaha o 4.6kg.
Hoʻonui i ka naʻau o ka insulin a hoʻohaʻahaʻa i ke kō koko
ʻO ka naʻau o ka insulin e pili ana i ka maʻalahi o ka pane ʻana o nā cell i ka insulin. He mea maikaʻi ka hoʻonui ʻana i ka ʻike insulin no ka mea e ʻoi aku ka maikaʻi o ke kino i ka lawe ʻana i ke kō mai ke koko.
Haʻawina, ʻai paleoUa ʻike ʻia ua hoʻonui ia i ka naʻau o ka insulin a hoʻohaʻahaʻa i ke kō koko.
Ma kahi noiʻi ʻelua pule, 2 poʻe paʻakikī me ka maʻi diabetes type 24 a i ʻole ʻai paleo a i ʻole ka ʻai ʻana i ka paʻakai liʻiliʻi, ka waiu momona haʻahaʻa, nā kīʻaha, a me nā legumes.
Ma hope o ke aʻo ʻana, ua ʻike nā hui ʻelua i ka piʻi ʻana o ka naʻau o ka insulin, akā ʻoi aku ka ikaika o nā hopena i ka hui paleo. ʻO ka mea nui, ʻo ka poʻe kūʻē wale i ka insulin i ka hui paleo i hoʻomaikaʻi i ka ʻike insulin.
Hoʻemi i nā kumu pilikia o ka maʻi puʻuwai
ʻai paleoua like loa me nā meaʻai i ʻōlelo ʻia no ka hoʻoikaika ʻana i ke olakino puʻuwai. He haʻahaʻa i ka paʻakai a hoʻolaha i nā kumu protein lean, nā momona maikaʻi, a me nā huaʻai a me nā mea kanu hou.
ʻO kāu noiʻi ʻai paleoʻAʻole ia he coincidence i hōʻike ʻia e ka haʻawina e hiki ke hōʻemi i nā kumu pilikia e pili ana i ka maʻi puʻuwai.
Ke koko: Ka nānā ʻana o ʻehā mau haʻawina me 159 poʻe, ʻai paleoʻike ʻia ʻo ke koko systolic e 3.64 mmHg a me ke koko diastolic e 2.48 mmHg.
Triglycerides: kekahi mau haʻawina ʻai paleo ʻike ʻia e hiki i kāna hoʻokele ke hoʻemi i ka nui o nā triglycerides koko a hiki i 44%.
LDL cholesterol: Kekahi mau noiʻi ʻai paleoUa ʻike ʻo ia e hiki ke hoʻemi i ka "kino" LDL cholesterol a hiki i 36%.
Hoʻemi i ka mumū
ʻO ka hū he hana kūlohelohe ia e kōkua i ke kino e hoʻōla a hakakā i nā maʻi. Eia nō naʻe, he mea pōʻino ka mumū mau loa a hiki ke hoʻonui i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes.
ʻai paleopaipai ʻia ka ʻai ʻana i kekahi mau meaʻai e hiki ke kōkua i ka hōʻemi ʻana i ka mumū mau loa.
Paipai ia i ka ʻai ʻana i nā huaʻai hou a me nā mea kanu, nā kumu nui o nā antioxidants. Hoʻopaʻa a hoʻopau nā antioxidants i nā radical manuahi, pale iā lākou mai ka hōʻino ʻana i nā cell.
ʻai paleopaipai pū i ka iʻa. He waiwai nui ka iʻa i ka omega 1 fatty acids, hiki ke hoʻemi i ka maʻi maʻi maʻi ma o ka hoʻopau ʻana i nā hormones e hoʻoulu ai i ka mumū mau loa, me ka TNF-α, IL-6, a me IL-3.
Paleo papa inoa
ʻai paleo ʻAʻohe papa ʻai paʻa no Hiki iā ʻoe ke hoʻololi i nā alakaʻi meaʻai i kāu pono pilikino a me kou makemake.
He aha e ʻai ʻole ai ma ka Paleo Diet
ʻO ke kō a me ka kiʻekiʻe Fructose Corn Syrup
ʻO nā mea inu ʻoluʻolu, nā wai, nā lole, nā lole, nā pāpaʻi, ice cream a me nā mea ʻē aʻe.
kiliala
ʻO ka berena a me ka pasta, ka palaoa, ka rai, ka bale, etc.
lāʻau ikiʻai wale
Piʻi, lentils a me nā mea hou aku.
ka waiu
E hōʻalo i ka nui o ka waiu, ʻoi aku ka momona haʻahaʻa (ʻo kekahi mau ʻano o ka papaʻai paleo me ka waiū holoʻokoʻa e like me ka pata a me ka paʻakai)
ʻAila Huaʻai
ʻO ka ʻaila soy, ka ʻaila sunflower, ka aila pulupulu, ka aila kulina, ka aila hua waina, ka aila safflower a me nā mea ʻē aʻe.
Nā momona Trans
Loaʻa ia i loko o ka margarine a me nā meaʻai like ʻole. Kapa pinepine ʻia lākou he ʻaila "hydrogenated" a i ʻole "partially hydrogenated".
Nā mea ʻono hana
ʻO Aspartame, Sucralose, Cyclamate, Saccharin, Acesulfame Potassium. E hoʻohana i nā mea ʻono maoli.
Nā meaʻai i hana nui ʻia
ʻO nā meaʻai i kapa ʻia ʻo "meaʻai" a i ʻole "momona haʻahaʻa" a i ʻole nā mea ʻē aʻe.
ʻO ka mea e ʻai ai ma ka Paleo Diet
ʻiʻo
Pipi, hipa, moa, pipi a me nā mea ʻē aʻe.
Ka iʻa a me ka iʻa kai
Salmon, trout, haddock, shrimp, shellfish, etc.
hua
ʻO nā hua manu mai nā moa manuahi a i ʻole nā hua i hoʻonui ʻia me ka omega 3
ka lau
ʻO Broccoli, kāpeti, pepa, aniani, kāloti, kamato etc.
Nā huaʻai
Apple, maiʻa, ʻalani, pea, avocado, strawberry, blueberry etc.
nā ʻuala
ʻO ka ʻuala, ka ʻuala, ka ʻuala, ka ʻuala etc.
Nati a me na anoano
ʻO nā ʻalemona, nā pīkī, nā walnuts, nā hazelnuts, nā hua sunflower, nā hua paukena a me nā mea hou aku.
Nā Momona Ola
Aila ʻoliva puʻupaʻa, ʻaila niu, ʻaila avocado a me nā mea ʻē aʻe.
Paakai a me na mea ala
ʻO ka paʻakai kai, ka paʻakai himalayan, ke kāleka, ka turmeric, ka rosemary, etc.
Nā meaʻai i kekahi manawa
I nā makahiki i hala iho nei, paleo dieters Ua ulu iki ke kaiāulu. ʻai paleoAia i kēia manawa he nui nā "mana" like ʻole o Nui ka poʻe i ʻae i kekahi mau meaʻai hou i hōʻike ʻia e ka ʻepekema i ke olakino.
Loaʻa kēia i ka puaʻa hānai maikaʻi, ka pata i hānai ʻia i ka mauʻu a me kekahi mau kīʻaha gluten-free e like me ka laiki.ʻO kēia nā meaʻai i loaʻa nā pono olakino ke ʻai ʻia i nā mea liʻiliʻi.
.Arap
He kiʻekiʻe ka waina ʻulaʻula maikaʻi i nā antioxidants a me nā meaʻai pono.
E koho i nā mea me ka 70% a ʻoi aku ka nui o ka koko. ʻO ke kokoleka ʻeleʻele maikaʻi loa ka meaʻai a maikaʻi loa.
kea
ʻO ka wai ka mea inu maikaʻi loa. Hiki ke hoʻohana ʻia nā mea ʻē aʻe ma ke ʻano he mea inu.
- He olakino maikaʻi loa ke kī a hoʻopiha ʻia me nā antioxidants a me nā pūhui pono like ʻole. ʻO ke kī ʻōmaʻomaʻo ka mea maikaʻi loa.
- He kiʻekiʻe loa ka kofe i nā antioxidants. Hōʻike nā haʻawina he nui nā pono olakino.
Nā ʻōlelo aʻoaʻo hoʻemi kaumaha me ka Paleo Diet
ʻai paleoInā makemake ʻoe e hoʻāʻo, eia kekahi mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e hoʻemi i ke kaumaha:
ʻai hou aku i nā mea kanu
He haʻahaʻa nā meaʻai i loko o nā calorie a loaʻa i ka fiber a kōkua iā ʻoe e piha no ka lōʻihi.
E ʻai i nā ʻano hua like ʻole
ʻO nā huaʻai he meaʻai a piha loa. Manaʻo e ʻai i 2-5 mau lawelawe i ka lā.
E hoʻomākaukau i mua
Hiki iā ʻoe ke pale aku i nā haʻihaʻi ʻana mai ka ʻai ʻana ma o ka loaʻa ʻana o kāu meaʻai ma ka lima e kōkua iā ʻoe i kāu mau manawa luhi.
lawa ka hiamoe
Hiki i ka hiamoe maikaʻi ke lilo i ke kaumaha ma o ka hoʻoponopono ʻana i nā hormones puhi momona.
E hooikaika
hooikaika mauKōkua i ka puhi ʻana i nā calorie hou aʻe e hoʻonui i ke kaumaha.
Hoʻohālike i ka papa ʻai ʻai Paleo hoʻokahi pule
Aia i loko o kēia papa kuhikuhi ka helu kaulike o nā meaʻai paleo a pau. Hiki iā ʻoe ke hoʻoponopono i kēia ma muli o kāu makemake ponoʻī.
ka Poakahi
ʻAi kakahiaka: ʻO nā hua me ka ʻaila ʻoliva a me nā mea kanu. Hoʻokahi kīʻaha hua.
ʻaina awakea: ʻO ka moa moa me ka ʻaila ʻoliva. ʻO kahi lima o ka pīkī.
ʻAina ahiahi: Burger palai i ka pata, mea kanu.
ka Poalua
ʻAi kakahiaka: ʻO nā hua manu me ka puaʻa, kahi lawelawe o ka hua.
ʻaina awakea: ʻO ke koena burger mai ka pō ma mua.
ʻAina ahiahi: Hoʻomākaukau ʻia ka salmon huaʻai i ka pata.
Wednesday
ʻAi kakahiaka: ʻO ka ʻiʻo a me ka meaʻai meaʻai (hiki ke waiho ʻia mai ka pō ma mua).
ʻaina awakea: Sandwich me ka ʻiʻo a me nā mea kanu hou, lau letus.
ʻAina ahiahi: Mīkini moa ʻala. Hua.
Thursday
ʻAi kakahiaka: Hua a me ka hua.
ʻaina awakea: Nā mea i koe mai ka pō i hala. He lima nati.
ʻAina ahiahi: Pipi ʻono.
Friday
ʻAi kakahiaka: ʻO nā hua me ka ʻaila ʻoliva a me nā mea kanu.
ʻaina awakea: ʻO ka moa moa me ka ʻaila ʻoliva. ʻO kahi lima o ka pīkī.
ʻAina ahiahi: Steak me nā mea kanu a me nā ʻuala.
Poaono
ʻAi kakahiaka: ʻO nā hua manu me ka puaʻa, kahi lawelawe o ka hua.
ʻaina awakea: Steak a me nā mea kanu mai ka pō ma mua.
ʻAina ahiahi: ʻAiʻai salmon.
Sunday
ʻAi kakahiaka: ʻO nā huaʻai me ka ʻiʻo (hiki ke waiho ʻia mai ka pō ma mua).
ʻaina awakea: Sandwich me ka ʻiʻo a me nā mea kanu hou, lau letus.
ʻAina ahiahi: ʻEheu moa moa, mea kanu.
Ma ka hopena;
ʻai paleo kōkua i ka lilo kaumaha. He kiʻekiʻe i loko o ka protein a haʻahaʻa i loko o ka carbohydrates, no laila e hōʻemi ai i ka ʻai, e kāpae i nā meaʻai i hana ʻia a me ke kō.
Inā ʻaʻole ʻoe makemake i ka helu ʻana i nā calorie, ʻai paleo He koho maikaʻi loa ia.Akā naʻe, ʻaʻole kūpono ia no kēlā me kēia kanaka. No ka laʻana, ʻo ka poʻe hiki ʻole ke hana i nā mea ʻai, ʻai paleopaʻakikī paha ka hoʻololi ʻana i nā makemake i loko
