Zviri muChinyorwa
paleo diet aka stone age dietNdiyo imwe yezvokudya zvakakurumbira zvinozivikanwa. Inotsigira kudya kwechisikigo, chikafu chisina kugadziriswa uye chakafuridzirwa nenzira iyo vavhimi-vaunganidzi vaidya.
Vagadziri vezvokudya vanotenda kuti kudya uku kunogona kuderedza dambudziko rehutano hwemazuva ano, vachitaura kuti muvhimi-vaunganidzi vanhu havatarisi nezvirwere zvakadai sokufutisa, chirwere cheshuga uye chirwere chemwoyo. Uyewo, tsvakurudza paleo kudya uremu kurasikirwaZvinoratidzawo kuti zvinobatsira.
Chii chinonzi Paleo Diet?
paleo diet Inokurudzira kudya mhuka dzakagadzirwa nemhuka uye kudya kwezvirimwa zvakadai senyama, hove, mazai, miriwo, michero, mbeu uye nzungu.
paleo dietMune dzimwe shanduro dze, kunyange zvingasarudzwa zvakaita semukaka nemupunga zvinotenderwa; chikafu chakagadzirwa, shuga, mukaka uye zviyo hazvipo mukudya uku.
Kusiyana nekudya kwakawanda, paleo dietHapana chikonzero chekuverenga macalorie. Panzvimbo pezvo, inoganhurira mapoka ezvokudya ari pamusoro apa; Aya ese akakosha masosi emacalorie zvakadaro.
Zvidzidzo zvinoratidza kuti kudya kunokurudzira kudya chikafu chisina kugadziriswa kunobatsira zvakanyanya pakurasikirwa uye hutano hwese. Zvinokuchengeta wakazara, zvinopa macalorie mashoma, uye kuderedza kudyiwa kwezvakagadzirwa.
Ko Paleo Diet Inoderedza Uremu Sei?
paleo diet Inogona kubatsira kuderedza uremu munzira dzakawanda:
high protein
Protein ndiyo inonyanya kukosha yehuremu. Inomhanyisa metabolism, inoderedza kudya, uye inodzora mahormone akasiyana-siyana anodzora uremu.
paleo dietInokurudzira kudya zvokudya zvine mapuroteni zvakadai senyama isina mafuta, hove, uye mazai. Mukudya kwePaleo, 25-35% yemakoriyori ezuva nezuva ane mapuroteni.
low carb
Kuderedza kudya kwako carb ndiyo imwe yenzira dzakanakisa dzekuderedza uremu. Kupfuura zvidzidzo zve23 zvinoratidza kuti kudya kwakaderera-carb kunonyanya kushanda pakuderedza uremu pane zvechinyakare, zvakaderera-mafuta kudya.
Kurambidza kudya kwecarbohydrate kunobatsira kuderedza uremu nekudzikisa macalorie ezuva nezuva.
Inoderedza kudya kwekoriori
Kuti uremerwe uremu, zvinowanzodikanwa kuderedza calorie kudya. Ndosaka zvakakosha kuti usarudze zvekudya zvinokuchengeta wakaguta, izvo zvinogona kukubatsira kuti udye zvishoma usinganzwe nzara.
paleo diet Inonzwa yakazadzwa zvisingaite. Zvidzidzo, paleo dietninji Kudya kweMediterranean Zvakaonekwa kuti zvinokuchengeta iwe wakazara kupfuura mamwe madhiri akakurumbira akadai
Zvidzidzo zvakaratidzawo kuti kudya kwepaleo kunogona kubatsira kuburitsa mahomoni anozopa satiety mushure mekudya, senge GLP-1, PYY, uye GIP, zvichienzaniswa nekudya kwakajairika.
Kuregeredza zvokudya zvakagayiwa
Chikafu chemazuva ano ndicho chikonzero chikuru chekukwira kwekufutisa. Kudya zvokudya zvakagadzikiswa zvisina kudya uye zvine macalorie akawanda zvinogona kuwedzera njodzi yezvirwere zvakawanda. Zvidzidzo zvakawanda zvakaona kuti kuwedzera kwekudya kwekudya kwakagadzirwa kunoratidza kuwedzera kwekufutisa.
Sezvo yakanga isipo munguva yePaleolithic paleo diet rambidza zvokudya zvakagayiwa. Pane kudaro, inokurudzira kudya mapuroteni, michero mitsva nemiriwo, uye hupfumi-hupfumi, hushoma-calorie protein.
Inorambidza zvokudya zvine shuga yakawedzerwa
Pamwe chete nezvikafu zvakagadziriswa, kudya shuga yakawandisa kunokanganisa kuedza kwekurasikirwa uye hutano hwese.
Inowedzera macalories kune zvekudya uye ine zvishoma zvinovaka muviri kukosha. Zvokudya zvine shuga yakawanda zvinowedzera mukana wehosha yemwoyo uye chirwere cheshuga.
paleo dietIyo inobvisa zvachose zvokudya zvine shuga yakawedzerwa uye inokurudzira zvisikwa zvehuga kubva kune michero mitsva nemiriwo panzvimbo.
Kunyange zvazvo michero nemiriwo zvine shuga yepanyama, zvinopa zvakawanda zvakakosha zvekudya zvakadai sevhithamini, fiber uye mvura, izvo zvose zvinobatsira kune utano.
Zvidzidzo zvinoratidza paleo kudya kunobatsira kuderedza uremu
Uchapupu hwakawanda paleo dietinoratidza kuti inoshanda pakuderedza uremu. Mune imwe ongororo, vadzidzi vekurapa vane hutano gumi nevana vakapihwa kwemavhiki matatu. paleo diet Akanzi atarise. Munguva yekudzidza, vakarasikirwa neavhareji ye 2.3 kg, uye chiuno chavo chakaderera ne 1.5 cm.
Mune imwe ongororo, 60 vakadzi vakafuta vane makore makumi matanhatu zvichikwira vaive paleo diet kana kutevera kudya kwakaderera-mafuta, kwakakwirira-fiber.
paleo dietVakadzi vari mumimba vakarasikirwa ne2.5 zvakapetwa uremu mushure memwedzi mitanhatu uye kaviri zvakanyanya mushure memwedzi gumi nemiviri. Zvinoenderana nezera remakore maviri, mapoka ese ari maviri akawana huremu, asi boka re paleo rakarasikirwa ne12 yakapetwa uremu hwakazara.
Mune imwe ongororo, anopfuura maviri akateedzana trimesters, paleo diet uye 2 vanhu vane Type 13 chirwere cheshuga avo vakazotevera kudya kweshuga (mafuta mashoma uye ane mwero kune yakakwira carbohydrate).
Paavhareji, avo vari pa paleo kudya vakarasikirwa ne4 cm uye 3 kg kubva muchiuno chavo kupfuura avo vari pakudya kweshuga.
Mabhenefiti ePaleo Diet
paleo dietPamusoro pemigumisiro yaro pakurasikirwa kwehuremu, inopawo zvakawanda zvehutano.
Inoderedza mafuta emudumbu
mafuta edumbu Hazvina kunaka zvakanyanya uye zvinowedzera njodzi yechirwere cheshuga, chirwere chemoyo uye zvimwe zvakawanda zvehutano. Zvidzidzo, paleo dietYakaratidzwa kuti inoshanda mukuderedza mafuta emudumbu.
Mune imwe ongororo, vakadzi gumi vane hutano vakapedza mavhiki mashanu paleo diet akatevera. Paavhareji, vakawana kudzikiswa kwe8cm muchiuno, chiratidzo chedumbu remafuta, uye kuderera kwehuremu hwe4.6kg.
Inowedzera insulin senitivity uye inoderedza shuga yeropa
Insulin sensitivity inoreva kuti maseru anopindura sei kune insulin. Kuwedzera insulin senitivity chinhu chakanaka nekuti chinoita kuti muviri ushande pakubvisa shuga kubva muropa.
Zvidzidzo, paleo dietYakawanikwa kuti inowedzera insulin senzwi uye inoderedza shuga yeropa.
Muchidzidzo chemavhiki maviri, 2 vanhu vakafutisa vane Type 24 chirwere cheshuga kana paleo diet kana kuti kutevedzera munyu une mwero, mukaka usina mafuta mashoma, zviyo, uye nyemba.
Mushure mekudzidza, mapoka ose maviri akawana kuwedzera kwe insulin senitivity, asi migumisiro yakanga yakasimba muboka re paleo. Kunyanya, avo chete vanopikisa insulin muboka re paleo vakanga vavandudza insulin senitivity.
Inoderedza njodzi yechirwere chemoyo
paleo dietzvakangofanana nekudya zvinokurudzirwa kusimudzira hutano hwemoyo. Iyo ine munyu shoma uye inosimudzira mapuroteni akaonda, mafuta ane hutano, uye michero mitsva nemiriwo.
Tsvagiridzo yako paleo dietHaisi kungoitika kuti chidzidzo chacho chakaratidza kuti chinogona kuderedza ngozi dzine chokuita nehosha yemwoyo.
Blood pressure: Ongororo yezvidzidzo zvina nevanhu 159, paleo dietvakawana kuti systolic blood pressure ne3.64 mmHg uye diastolic blood pressure ne2.48 mmHg.
Triglycerides: zvidzidzo zvishoma paleo diet yakawana kuti kutonga kwayo kunogona kuderedza ropa rose retriglycerides kusvika ku44%.
LDL cholesterol: Dzimwe tsvakurudzo paleo dietvakawana kuti kuita izvi kunogona kuderedza "yakaipa" LDL cholesterol kusvika ku36%.
Inoderedza kuzvimba
Kuzvimba maitiro echisikigo anobatsira muviri kupora uye kurwisa hutachiona. Nekudaro, kuzvimba kusingaperi kunokuvadza uye kunogona kuwedzera njodzi yezvirwere zvakaita sechirwere chemoyo uye chirwere cheshuga.
paleo dietinokurudzira kudya zvimwe zvekudya zvinogona kubatsira kuderedza kuzvimba kusingaperi.
Inokurudzira kudya michero mitsva nemiriwo, izvo zvitubu zvakakura zve antioxidants. MaAntioxidants anosunga uye anomisa mahara radicals, achivadzivirira kubva mukukuvadza maseru.
paleo dietinokurudzirawo hove. Hove dzakapfuma mune omega 1 fatty acids, iyo inogona kuderedza kuzvimba kusingaperi nekudzvinyirira kusingaperi kuzvimba-kukurudzira mahormone, anosanganisira TNF-α, IL-6, uye IL-3.
Paleo Diet List
paleo diet Hapana chirongwa chekudya chakasimba che Iwe unogona kugadzirisa nhungamiro yezvekudya kune zvaunoda iwe pachako uye zvaunofarira.
Chii Chisingadyi paPaleo Diet
Shuga uye High Fructose Chibage Syrup
Zvinwiwa, zvinwiwa, zvihwitsi, zvihwitsi, makeke, ice cream nezvimwe.
bota
Chingwa uye pasta, gorosi, rye, bhari nezvimwe.
muriwo
Bhinzi, nyemba nezvimwe zvakawanda.
mukaka
Dzivisa mukaka wakawanda, kunyanya wakaderera-mafuta (dzimwe shanduro dze paleo kudya dzinosanganisira mukaka wose sebhota uye cheese)
Mafuta emiriwo
Soybean mafuta, sunflower oil, cottonseed oil, chibage mafuta, mazambiringa mhodzi, safflower oil nezvimwe.
Vadivelu Comedy Trans Fats
Inowanikwa mumajarini uye zvakasiyana-siyana zvekudya. Vanowanzonzi "hydrogenated" kana "partially hydrogenated" mafuta.
Artificial Sweeteners
Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Shandisa zvinotapira zvechisikigo panzvimbo.
Zvikafu zvakagadziriswa zvakanyanya
Zvokudya zvakanyorwa kuti "kudya" kana "mafuta mashoma" kana kuti zvine zvinhu zvinoshamisa.
Zvokudya paPaleo Diet
nyama
Beef, gwayana, huku, turkey nezvimwe.
Hove neHove
Salmon, trout, haddock, shrimp, shellfish, nezvimwewo.
zai
Mazai kubva kuhuku dzemahara kana mazai akaiswa omega 3
muriwo
Broccoli, kabichi, mhiripiri, hanyanisi, karoti, tomato nezvimwe.
Zvibereko
Apple, banana, orenji, pear, avocado, sitirobheri, blueberry nezvimwe…
tubers
Mbatata, mbatatisi, turnips, mayam nezvimwe.
Nzungu neMbeu
Almonds, nzungu, walnuts, hazelnuts, mhodzi dzesunflower, mhodzi dzenhanga nezvimwe.
Mafuta Ane Utano
Extra virgin olive oil, kokonati mafuta, avocado mafuta nezvimwe.
Munyu uye Zvinonhuwira
Gungwa munyu, himalayan munyu, gariki, turmeric, rosemary, nezvimwe.
Dzimwe nguva Zvokudya
Mumakore mashoma apfuura, paleo dieters Nharaunda yakashanduka zvishoma. paleo dietParizvino kune akati wandei "shanduro" dze Vakawanda vanobvumira zvimwe zvokudya zvemazuva ano izvo sayenzi yakaratidza kuti ine utano.
Izvi zvinosanganisira mhando yebhekoni yakafuswa, bhotela rakadyiswa uswa uye kunyange zviyo zvisina gluten zvakaita semupunga. Izvi zvikafu zvine hutano kana zvikadyiwa zvishoma.
Aparap
Waini tsvuku yemhando yepamusoro yakakwira mune antioxidants uye inobatsira zvinovaka muviri.
Chokoreti yakasviba
Sarudza avo vane 70% kana yepamusoro yecocoa content. Chokoreti yemhando yepamusoro inovaka muviri uye ine hutano hwakanyanya.
zvinwiwa
Mvura ndiyo nguva dzose chinwiwa chakanakisisa. Zvimwe zvinotevera zvinogona kunwiwa sechinwiwa.
- Tea ine hutano hwakanyanya uye yakatakura antioxidants uye akasiyana anobatsira makomisheni. Green tea ndiyo yakanakisisa.
- Kofi yakakwira zvakanyanya mu antioxidants. Zvidzidzo zvinoratidza kuti ine hutano hwakawanda.
Mazano ekuderedza uremu nePaleo Diet
paleo dietKana iwe uchida kuzviedza, heano matipi mashoma ekukubatsira kuderedza uremu:
idya miriwo yakawanda
Miriwo ine macalorie mashoma uye ine fiber uye inobatsira kuti ugare wakaguta kwenguva yakareba.
Idya michero yakasiyana-siyana
Michero inovaka muviri uye inozadza zvakanyanya. Chinangwa chekudya 2-5 servings pazuva.
Gadzirira pachine nguva
Iwe unogona kudzivirira kutsauka kubva pakudya nekuva nechikafu chako paruoko kuti zvikubatsire munguva dzako dzakabatikana.
kurara zvakakwana
Kurara kwakanaka kunobatsira kuderedza uremu nekugadzirisa mahormone ekupisa mafuta.
Iva anoshingaira
kurovedza muviri nguva dzoseInobatsira kupisa mamwe macalories kuwedzera uremu.
Sample-Vhiki Imwe Paleo Diet Menu
Iyi sampuli menyu inosanganisira huwandu hwakaenzana hwese chikafu che paleo. Unogona kugadzirisa izvi zvichibva pane zvaunofarira.
Muvhuro
Chisvusvuro Mazai ane mafuta omuorivhi nemiriwo. Imwe kushumira yemuchero.
Lunch: Chicken Salad neOlive Oil. Chitsama chenzungu.
Kudya kwemanheru: Burger yakakangwa mubhotela, miriwo.
Chipiri
Chisvusvuro Mazai ane bhekoni, kushumira kwezvibereko.
Lunch: Kusara burger kubva husiku hwapfuura.
Kudya kwemanheru: Salmon yemiriwo yakagadzirwa mubhotela.
Chitatu
Chisvusvuro Nyama uye yemiriwo ndiro (inogonawo kusara kubva manheru apfuura).
Lunch: Sandwich nenyama nemiriwo mitsva, lettuce shizha.
Kudya kwemanheru: Spicy huku mince. Fruit.
China
Chisvusvuro Mazai nemichero.
Lunch: Zvasara zvehusiku hwapfuura. Chitsama chenzungu.
Kudya kwemanheru: Nyama yemombe inonaka.
Chishanu
Chisvusvuro Mazai ane mafuta omuorivhi nemiriwo.
Lunch: Chicken Salad neOlive Oil. Chitsama chenzungu.
Kudya kwemanheru: Steak nemiriwo uye mbatatisi.
Mugovera
Chisvusvuro Mazai ane bhekoni, kushumira kwezvibereko.
Lunch: Steak nemiriwo kubva manheru apfuura.
Kudya kwemanheru: Veggie salmon.
Svondo
Chisvusvuro Miti ine nyama (inogonawo kusara kubva usiku hwakapfuura).
Lunch: Sandwich nenyama nemiriwo mitsva, lettuce shizha.
Kudya kwemanheru: Grilled chicken mapapiro, miriwo.
Semagumo;
paleo diet inobatsira kuderedza uremu. Iyo yakakwirira muprotein uye yakaderera mumakhahydrates, saka inoderedza kudya, inotonga kunze kwezvokudya zvakagadzirwa uye shuga.
Kana iwe usingade kuverenga macalorie, paleo diet Isarudzo yakanakisa. Zvisinei, inogona kunge isina kukodzera munhu wose. Semuenzaniso, avo vasingakwanisi kuita zvirambidzo zvekudya, paleo dietzvinogona kunetsa kuchinjika kune zvaunofarira mukati
Zvinyorwa Zvaunofanirwa Kuverenga
