Pegan Diet inogadzirwa sei? Pegan Diet List

Hapana zuva rinopfuura kuti chikafu chitsva chemazuva ano chisingaoneki. pegan kudya yakabuda sechikafu chakafemerwa nemhando mbiri dzakakurumbira dzefad. Paleo uye vegan kudya.

Pegan chikafu, Dr. Yakaunzwa naMark Hyman. Iine hutano hwehutano hwakadai sekuderedza kuzvimba uye kuenzanisa shuga yeropa. Kunyange zvakadaro, zvimwe zvinhu zvinoonekwa zvisina kunaka nezviremera zvoutano.

Chii chinonzi pegan diet?

pegan kudya, Iyo inosanganisa iyo yakakosha misimboti yekudya kwepaleo uye vegan kudya.

Kunyangwe iri musanganiswa wezvikafu zviviri zvakasiyana, chikafu ichi chakasiyana. Ine mitemo yayo. paleo diet kana vegan kudyaHaina kunyanyoganhurira.

Miriwo nemichero zvakakosha zvikuru mukudya. Zvishoma zvenyama, mamwe marudzi ehove, nzungu, mhodzi uye mamwe maruva anodyiwa. Shuga, mafuta uye zviyo hazvidyike.

pegan kudya, Hakusi kudya kwenguva pfupi. Yakagadzirwa semararamiro uye inotarisira kuve yakagadzikana kwehupenyu.

Ko kudya kwepegan kunoderedza uremu here?

Muchikafu ichi, 75% yendiro ine michero nemiriwo, uye mamwe acho ane maonda emhuka mapuroteni.

• Kudya kunovimbisa kuti zvese zvinovaka muviri zvinopedzwa zvine mwero. 
• Inopa amino acids yakakosha uye fiber yakakwana. Inokurudzirawo kudya chikafu chine yakaderera glycemic index.
• Maererano neongororo, zvokudya zvakadaro zvinoderedza shuga muropa nokuichengeta iri pakati nepakati.
• pegan kudyaMafuta ane hutano anodyiwa kubva kuhove, nzungu, mhodzi uye zvimwe zvinorimwa zvakapfuma muunsaturated fatty acids. Izvi zvine simba rakanaka pahutano hwemwoyo.

Pegan Diet List

chokudya

Zvinoenderana nekudya uku, chikafu chechisikigo chinofanira kudyiwa uye chikafu ichi hachifanirwe kugadzirwa usati wauya mundiro yako.

• Miriwo nemichero: pegan kudya Boka guru rekudya kwemiriwo nemichero. Izvi zvinofanirwa kuita 75% yezvaunodya zvachose.

• Mapuroteni: pegan kudyaKunyange zvazvo hwaro hwekudya hunobva pamiriwo nemichero, zvinonzi mapuroteni akakwana anofanira kutorwa kubva kumhuka. Isingasviki 25% yekudya kwako kwese kunofanirwa kuve neprotein yemhuka.

• Minimally processed mafuta: pegan kudyaIdya mafuta ane hutano akadai se:

Nzungu: Kunze kwenzungu.

Mbeu: Kunze kwemafuta akagadzirwa nembeu

Avocado mafuta uye mafuta omuorivhi: Cold pressed olive uye avocado oil inogona kushandiswa.

Kokonati mafuta: Mafuta ekokonati asina kucheneswa anogona kudyiwa.

Omega-3s: Kunyanya, omega 3 fatty acids kubva kune yakaderera-mercury hove kana algae inofanira kusarudzwa.

• Zviyo uye nyemba: Zviyo uye nyemba hazvisi chikamu chikuru chekudya uku, sezvo zvinokanganisa shuga yeropa. Mamwe maguten-asina giten akazara zviyo nenyemba zvinotenderwa muhuwandu hushoma. Mbeu uye nyemba dzinobvumirwa ndezvi:

Zviyo: Quinoa, amaranth, mapira, teff, oats

Legumes: Nyemba, bhinzi, bhinzi nhema, itsvo bhinzi

Zvokudya zvisingadyiwe

pegan kudyaInonyanya kushanduka kupfuura paleo kana vegan kudya. Zvisinei, zvimwe zvekudya uye mapoka ezvokudya hazvina kunyanya kukurudzirwa. Zvikafu zvinotevera zvinofanirwa kudziviswa pakudya uku:

• Mukaka: Mukaka wemhou, yogurt uye cheese hazvina kunyanya kukurudzirwa. Zvisinei, zvokudya zvinogadzirwa nomukaka wemakwai kana wembudzi zvinobvumirwa zvishoma.
• Gluten: Zvese zviyo zvine gluten hazvikurudzirwe zvachose.
• Zviyo zvisina Gluten: Gluten-isina zviyo hazvikurudzirwe. Zvishoma zvishoma zvezviyo zvisina gluten zvinogona kubvumidzwa nguva nenguva.
• Legumes: Mbeu zhinji hadzibatanidzwe mukudya nekuda kwekugona kwavo kukwidza shuga muropa. Legumes dzakadzika-starch dzakadai senyemba dzinogona kubvumirwa.
• Shuga: Chero rudzi rweshuga, yakanatswa kana isina kucheneswa, inofanira kudziviswa zvakasimba.
• Mafuta akacheneswa: Mafuta akacheneswa kana kuti akagadzirwa zvakanyanya senge canola, soya bean, sunflower nemafuta echibage anodziviswa.
• Zvokudya zvinowedzera: Artificial colorants, flavour, preservatives uye zvimwe zvinowedzera zvinofanirwa kudziviswa. Zvizhinji zvezvikafu izvi zvinorambidzwa nekuda kwekuita kwavo shuga yeropa kana kuzvimba mumiviri yedu.

Pegan yekudya menyu samuenzaniso

Mukudya uku, miriwo yakawanda inopedzwa. Zvakadaro, chikafu chakanyorwa muchikamu chinodyiwa chiri pamusoro chinogona kudyiwawo. Rondedzero iri pasi apa muenzaniso. Iwe unogona kuzvigadzirisa iwe pachako. Heino muenzaniso wevhiki nevhiki pegan diet list:

Muvhuro

• Chisvusvuro Vegetable omelet nemafuta omuorivhi
• Lunch: Green saladi uye michero
• Kudya kwemanheru: Salmon nemiriwo

Chipiri

• Chisvusvuro 1 kushumira yemuchero nemiriwo toast
• Lunch: Zai rakabikwa, zamu rehuku, magaka
• Kudya kwemanheru: Chickpea ndiro

Chitatu

• Chisvusvuro green smoothie
• Lunch: Vegetable frying
• Kudya kwemanheru: Nyama nemiriwo

China

• Chisvusvuro Vegetable omelet
• Lunch: Green saladi
• Kudya kwemanheru: Kudya kwemuriwo

Chishanu

• Chisvusvuro Mazai akakangwa nemashizha
• Lunch: Muto weLentil uye michero
• Kudya kwemanheru: Vegetable ndiro uye saladi

Mugovera

• Chisvusvuro Oats ane walnuts, michero uye mukaka
• Lunch: Nyama nemiriwo
• Kudya kwemanheru: Nyama nemiriwo

Svondo

• Chisvusvuro Vegetable omelet
• Kwekudya kwemasikati: Nyama kubva kune hangover
• Kudya kwemanheru: Vegetable ndiro uye quinoa saladi

Kana iwe uchida kuderedza uremu nenzira ine hutano, iwe unofanirwa kuita chikafu ichi mararamiro ako. pegan kudyaKwete chete ichakubatsira iwe kuderedza uremu, zvakare inovandudza hutano hwako hwepanyama uye hwepfungwa. Ichakudziridza maitiro ehupenyu. 

Ndakamirira macomments kubva kune vanotevera chikafu ichi.

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