Okonza zakudya amakhulupirira kuti chakudyachi chikhoza kuchepetsa chiopsezo cha matenda amakono, ponena kuti anthu osaka nyama samakumana ndi matenda monga kunenepa kwambiri, shuga ndi matenda a mtima. Komanso kufufuza paleo kudya kuwondaZimasonyezanso kuti zimathandiza.
Kodi Paleo Diet ndi chiyani?
paleo zakudya Zimalimbikitsa kudya zakudya zotengedwa mwachilengedwe za nyama ndi zomera monga nyama, nsomba, mazira, masamba, zipatso, mbewu ndi mtedza.
paleo zakudyaM'mitundu ina ya , ngakhale zosankha monga mkaka ndi mpunga ndizololedwa; zakudya zokonzedwa, shuga, mkaka ndi mbewu sizipezeka muzakudya izi.
Mosiyana ndi zakudya zambiri, paleo zakudyaPalibe chifukwa chowerengera zopatsa mphamvu. M'malo mwake, imaletsa magulu a zakudya omwe ali pamwambawa; Izi zonse ndi magwero ofunikira a ma calories.
paleo zakudyaAmalimbikitsa kudya zakudya zokhala ndi mapuloteni ambiri monga nyama yowonda, nsomba, ndi mazira. Muzakudya za Paleo, 25-35% ya zopatsa mphamvu za tsiku ndi tsiku zimakhala ndi mapuloteni.
otsika carb
Kuchepetsa kudya kwanu kwa carb ndi imodzi mwa njira zabwino zochepetsera thupi. Kafukufuku wopitilira 23 akuwonetsa kuti zakudya zokhala ndi ma carb ochepa ndizothandiza kwambiri pakuchepetsa thupi kuposa zakudya zachikhalidwe, zopanda mafuta.
Kuchepetsa kudya kwa carbohydrate kumathandiza kuchepetsa thupi pochepetsa zopatsa mphamvu zatsiku ndi tsiku.
Imawonjezera zopatsa mphamvu ku zakudya ndipo imakhala ndi zakudya zochepa. Zakudya zomwe zili ndi shuga wambiri zimawonjezera chiopsezo cha matenda a mtima ndi shuga.
paleo zakudyaZimathetsa kwathunthu zakudya ndi shuga wowonjezera ndipo zimalimbikitsa magwero achilengedwe a shuga kuchokera ku zipatso ndi ndiwo zamasamba m'malo mwake.
Ngakhale kuti zipatso ndi ndiwo zamasamba zimakhala ndi shuga wachilengedwe, zimapereka zakudya zambiri zofunika monga mavitamini, fiber ndi madzi, zomwe zimapindulitsa pa thanzi.
Kafukufuku amasonyeza kuti zakudya za paleo zimathandiza kuchepetsa thupi
Umboni wochuluka paleo zakudyazikuwonetsa kuti ndizothandiza pakuwonda. Mu kafukufuku wina, ophunzira 14 athanzi achipatala anapatsidwa kwa milungu itatu. paleo zakudya Anauzidwa kuti ayang'ane. Panthawi yophunzira, anataya pafupifupi 2.3 kg, ndipo chiuno chawo chinatsika ndi 1.5 cm.
paleo zakudyaAzimayi omwe ali ndi pakati adataya kulemera kwa 2.5 patatha miyezi isanu ndi umodzi komanso kuwirikiza kawiri pambuyo pa miyezi 12. Malinga ndi kafukufuku wazaka ziwiri, magulu onse awiriwa adalemera, koma gulu la paleo linataya kulemera kwa 1.6 nthawi zonse.
Mu kafukufuku wina, pa ma trimesters awiri otsatizana, paleo zakudya ndi anthu 2 omwe ali ndi matenda a shuga amtundu wa 13 omwe pambuyo pake amatsatira zakudya za shuga (mafuta ochepa komanso otsika mpaka okwera kwambiri).
Pafupifupi, omwe amadya zakudya za paleo adataya 4 cm ndi 3 kg kuchokera m'chiuno mwawo kuposa omwe amadya shuga.
Ubwino wa Paleo Diet
paleo zakudyaKuphatikiza pa zotsatira zake pakuchepetsa thupi, imaperekanso mapindu ambiri azaumoyo.
Amachepetsa mafuta m'mimba
mafuta m'mimba Ndizopanda thanzi kwambiri ndipo zimawonjezera chiopsezo cha matenda a shuga, matenda a mtima ndi matenda ena ambiri. Maphunziro, paleo zakudyaZasonyezedwa kuti zimathandiza kuchepetsa mafuta m'mimba.
Pa kafukufuku wina, amayi 10 athanzi anakhala milungu isanu paleo zakudya kutsatira. Pa avareji, adachepetsedwa ndi 8cm m'chiuno mozungulira, chizindikiro chamafuta am'mimba, komanso kuchepa thupi lonse ndi 4.6kg.
Imawonjezera chidwi cha insulin ndikuchepetsa shuga wamagazi
Kukhudzika kwa insulin kumatanthawuza momwe maselo amayankhira mosavuta insulin. Kuchulukitsa chidwi cha insulin ndi chinthu chabwino chifukwa kumapangitsa kuti thupi lizigwira bwino ntchito pochotsa shuga m'magazi.
Pakufufuza kwa milungu iwiri, anthu 2 onenepa kwambiri omwe ali ndi matenda a shuga a 24 kapena paleo zakudya kapena kutsatira zakudya zokhala ndi mchere wambiri, mkaka wopanda mafuta ambiri, tirigu, ndi nyemba.
Pambuyo pa phunziroli, magulu onse awiriwa adawona kuwonjezeka kwa insulin sensitivity, koma zotsatira zake zinali zamphamvu mu gulu la paleo. Makamaka, okhawo omwe amakana insulini m'gulu la paleo anali atakulitsa chidwi cha insulin.
Amachepetsa chiopsezo cha matenda a mtima
paleo zakudyandizofanana kwambiri ndi zakudya zomwe zimalimbikitsidwa kulimbikitsa thanzi la mtima. Ndiwochepa mchere ndipo umapangitsa kuti thupi likhale lopanda mapuloteni, mafuta abwino, zipatso ndi ndiwo zamasamba.
Kafukufuku wanu paleo zakudyaSizongochitika mwangozi kuti phunziroli linasonyeza kuti likhoza kuchepetsa zoopsa zokhudzana ndi matenda a mtima.
Kuthamanga kwa magazi: Kuwunika kwa maphunziro anayi ndi anthu 159, paleo zakudyaanapeza kuti systolic magazi ndi 3.64 mmHg ndi diastolic magazi ndi 2.48 mmHg.
Ma triglycerides: + maphunziro ochepa paleo zakudya adapeza kuti makonzedwe ake amatha kuchepetsa kuchuluka kwa triglycerides m'magazi mpaka 44%.
LDL cholesterol: Kafukufuku wina paleo zakudyaadapeza kuti kuchita izi kumatha kuchepetsa cholesterol "yoyipa" ya LDL mpaka 36%.
Amachepetsa kutupa
Kutupa ndi njira yachilengedwe yomwe imathandiza thupi kuchiritsa ndi kulimbana ndi matenda. Komabe, kutupa kosatha ndi kovulaza ndipo kungapangitse chiopsezo cha matenda monga matenda a mtima ndi shuga.
Zimalimbikitsa kudya zipatso ndi ndiwo zamasamba zatsopano, zomwe ndi magwero abwino a antioxidants. Ma antioxidants amamanga ndikuchepetsa ma free radicals, kuwalepheretsa kuwononga ma cell.
paleo zakudyaimalimbikitsanso nsomba. Nsomba imakhala ndi omega 1 fatty acids yambiri, yomwe imatha kuchepetsa kutupa kosatha mwa kupondereza mahomoni olimbikitsa kutupa, kuphatikizapo TNF-α, IL-6, ndi IL-3.
