Yintoni iPaleo Diet, Yenziwa Njani? I-Paleo Diet Isample Menu

ukutya kwepaleo aka ukutya kwamatye ubudalaYenye yezona zinto zidumileyo zokutya ezaziwa. Ikhuthaza ukutya kwemvelo, ukutya okungalungiswanga kwaye yakhuthazwa yindlela abazingeli-abaqokeleli abatya ngayo.

Abaqulunqi bokutya bakholelwa ukuba oku kutya kunokunciphisa umngcipheko weengxaki zempilo zanamhlanje, ezichaza ukuba umzingeli-abaqokeleli abantu abajongene nezifo ezifana nokukhuluphala, isifo sikashukela kunye nesifo senhliziyo. Kwakhona, uphando paleo ukutya ukunciphisa umzimbaIkwabonisa ukuba iyanceda.

Yintoni iPaleo Diet?

ukutya kwepaleo Ikhuthaza ukutya okuvela ngokwemvelo kwizilwanyana kunye nokutya kwezityalo okufana nenyama, intlanzi, amaqanda, imifuno, iziqhamo, imbewu kunye namandongomane.

ukutya kwepaleoKwezinye iinguqulelo ezizezinye, nangona iinketho ezifana nobisi kunye nerayisi zivumelekile; ukutya okucutshungulwayo, iswekile, ubisi kunye neenkozo azikho kolu kutya.

Ngokungafaniyo nezidlo ezininzi, ukutya kwepaleoAkukho mfuneko yokubala iikhalori. Endaweni yoko, ithintela la maqela okutya angasentla; Le yonke imithombo ebalulekileyo yeekhalori kunjalo.

Uphononongo lubonisa ukuba ukutya okukhuthaza ukutya ukutya okungalungiswanga kunenzuzo ngakumbi ekunciphiseni ubunzima kunye nempilo yonke. Zikugcina ugcwele, zibonelela ngeekhalori ezimbalwa, kwaye zinciphisa ukungenisa kokutya okucutshungulwayo.

I-Paleo Diet ilahlekelwa njani ubunzima?

ukutya kwepaleo Inokunceda ekunciphiseni ubunzima ngeendlela ezininzi:

protein ephezulu

Iprotheyini yeyona nto ibalulekileyo yokunciphisa umzimba. Ikhawuleza imetabolism, inciphisa ukutya, kwaye ilawula amahomoni ahlukeneyo alawula ubunzima.

ukutya kwepaleoIkhuthaza ukutya ukutya okuneprotheyini eninzi okufana nenyama ebhityileyo, intlanzi namaqanda. Kwi-Paleo yokutya, i-25-35% yeekhalori zemihla ngemihla iqukethe iprotheni.

i-carb ephantsi

Ukunciphisa ukutya kwakho kwe-carb yenye yeendlela ezilungileyo zokunciphisa umzimba. Ngaphezulu kwezifundo ze-23 zibonisa ukuba ukutya okune-carb ephantsi kusebenza ngakumbi ekulahlekeni kwesisindo kunokutya kwendabuko, okunamafutha aphantsi.

Ukunciphisa ukutya kwe-carbohydrate kunceda ukunciphisa umzimba ngokunciphisa iikhalori zemihla ngemihla.

Iyanciphisa ukutya kwekhalori

Ukunciphisa umzimba, kudla ngokuyimfuneko ukunciphisa i-calorie intake. Yiyo loo nto kubalulekile ukukhetha ukutya okukugcina uhluthi, okunokukunceda ukuba utye kancinci ngaphandle kokuziva ulambile.

ukutya kwepaleo Ivakala izele ngokumangalisayo. Uphando, ukutya kwepaleoi Ukutya kweMeditera Kuye kwafunyaniswa ukuba kukugcina uzele ngakumbi kunezinye izidlo ezidumileyo ezifana

Uphononongo luye lwabonisa ukuba ukutya kwe-paleo kunokunceda ukuvelisa amahomoni aya kunika i-satiety emva kokutya, njenge-GLP-1, i-PYY, kunye ne-GIP, xa kuthelekiswa nokutya okuqhelekileyo.

Akakuhoyi ukutya okugayiweyo

Ukutya kwanamhlanje kungunobangela omkhulu wokunyuka kokutyeba. Ukutya ukutya okucutshungulwayo okuphantsi kwezondlo kunye neekhalori eziphezulu kunokunyusa umngcipheko wezifo ezininzi. Izifundo ezininzi ziye zafumanisa ukuba ukwanda kokusetyenziswa kokutya okucutshungulwayo kubonisa ukwanda kokutyeba. 

Ekubeni yayingekho ngexesha lePaleolithic ukutya kwepaleo nciphisa ukutya okucutshungulweyo. Endaweni yoko, ikhuthaza ukutya iiprotheyini, iziqhamo ezitsha kunye nemifuno, kunye neprotheyini etyebileyo, enekhalori ephantsi.

Ukwalela ukutya okuneswekile eyongeziweyo

Kunye nokutya okucutshungulwayo, ukutya ubuninzi beswekile kuyonakalisa imizamo yokulahlekelwa ubunzima kunye nempilo yonke.

Yongeza iikhalori ekutyeni kwaye inexabiso elincinci lezondlo. Ukutya okuphezulu kwiswekile eyongezelelweyo kwandisa ingozi yesifo senhliziyo kunye nesifo seswekile.

ukutya kwepaleoIphelisa ngokupheleleyo ukutya okuneswekile eyongezelelweyo kwaye ikhuthaza imithombo yendalo yeswekile evela kwiziqhamo ezitsha kunye nemifuno endaweni yoko.

Nangona iziqhamo kunye nemifuno zineeshukela zendalo, zibonelela ngezondlo ezininzi eziyimfuneko ezifana neevithamini, i-fiber kunye namanzi, zonke zinenzuzo kwimpilo.

Izifundo zibonisa ukuba ukutya kwe-paleo kunceda ukunciphisa umzimba

Ubungqina obuninzi ukutya kwepaleoibonisa ukuba iyasebenza ekulahlekeni kobunzima. Kolunye uphononongo, abafundi bezonyango abasempilweni abali-14 banikwa iiveki ezintathu. ukutya kwepaleo Waxelelwa ukuba abukele. Ngethuba lokufunda, balahlekelwa ngumyinge we-2.3 kg, kwaye umjikelezo wabo okhalweni wehla ngo-1.5 cm.

 Kolunye uphononongo, amabhinqa angama-60 atyebe ngokugqithiseleyo aneminyaka engama-70 ubudala nangaphezulu ayenjalo ukutya kwepaleo okanye ulandele ukutya okunamafutha aphantsi, okunefiber eninzi.

ukutya kwepaleoAbasetyhini abakhulelweyo balahlekelwa ngamaxesha angama-2.5 ubunzima obuninzi emva kweenyanga ezintandathu kwaye kabini emva kweenyanga ezili-12. Ngokomkhondo weminyaka emibini, amaqela omabini afumana ubunzima, kodwa iqela le-paleo lalahlekelwa ngamaxesha angama-1.6 ngaphezulu kobunzima ngokubanzi.

Kwesinye isifundo, ngaphezu kweetrimesters ezimbini ezilandelelanayo, ukutya kwepaleo kunye nabantu abayi-2 abanesifo sikashukela sohlobo lwe-13 abathi emva koko balandela ukutya kweswekile (amafutha aphantsi kunye nemodareyitha ukuya kwi-carbohydrate ephezulu).

Ngokomyinge, abo bakwi-paleo yokutya balahlekelwa yi-4 cm kunye ne-3 kg ngaphezulu kwesinqe sabo kunabo bakwi-diabetes yokutya.

Izibonelelo zePaleo Diet

ukutya kwepaleoUkongeza kwimiphumo yayo ekulahlekeni kwesisindo, ikwabonelela ngeenzuzo ezininzi zempilo.

Yehlisa amanqatha esiswini

amafutha esiswini Ayinampilo kakhulu kwaye yonyusa umngcipheko wesifo seswekile, isifo sentliziyo kunye nezinye iimeko zempilo ezininzi. Izifundo, ukutya kwepaleoKuye kwaboniswa ukuba iyasebenza ekunciphiseni amanqatha esiswini.

Kolunye uphononongo, abasetyhini abasempilweni abali-10 bachitha iiveki ezintlanu ukutya kwepaleo ilandelwe. Ngokomyinge, bafumana ukucutha kwe-8cm kwi-circumference circumference, isalathisi samanqatha e-belly, kunye nokunciphisa ubunzima be-4.6kg.

Yandisa uvakalelo lwe-insulin kwaye yehlisa iswekile yegazi

Ubuzaza be-insulin bubhekisa kwindlela iiseli eziphendula ngayo ngokulula kwi-insulin. Ukonyusa ubuntununtunu kwi-insulin yinto elungileyo kuba yenza ukuba umzimba usebenze ngakumbi ekususeni iswekile egazini.

Izifundo, ukutya kwepaleoKufunyaniswe ukuba yonyusa uvakalelo lwe-insulin kwaye yehlisa iswekile yegazi.

Kuphononongo lweeveki ezimbini, abantu abatyebe kakhulu abangama-2 abanesifo seswekile sohlobo lwe-24 okanye ukutya kwepaleo okanye ulandele ityuwa elinganiselweyo, ubisi olunamafutha aphantsi, iinkozo neembotyi.

Emva kophando, amaqela omabini afumana ukwanda kwe-insulin sensitivity, kodwa iziphumo zazinamandla kwiqela le-paleo. Ngokukodwa, kuphela abo baxhathisa kakhulu kwi-insulin kwiqela le-paleo baye baphucula ukuvakalelwa kwe-insulin.

Inciphisa imiba yengozi yesifo sentliziyo

ukutya kwepaleoziyafana nezidlo ezicetyiswayo ukukhuthaza impilo yentliziyo. Inetyuwa encinci kwaye ikhuthaza imithombo yeprotheyini ebhityileyo, amafutha anempilo, kunye neziqhamo ezitsha kunye nemifuno.

Uphando lwakho ukutya kwepaleoAkunjalo ngengozi ukuba uphando lubonise ukuba lunokunciphisa izinto ezinobungozi ezinxulumene nesifo senhliziyo.

Ifuthe legazi: Uhlalutyo lwezifundo ezine kunye nabantu abayi-159, ukutya kwepaleoifumene ukuba uxinzelelo lwegazi lwe-systolic ngu-3.64 mmHg kunye noxinzelelo lwegazi lwe-diastolic nge-2.48 mmHg.

I-Triglycerides: izifundo ezimbalwa ukutya kwepaleo ifumene ukuba ulawulo lwayo lunokunciphisa i-triglycerides yegazi iyonke ukuya kuthi ga kwi-44%.

I-cholesterol ye-LDL: Olunye uphando ukutya kwepaleoyafumanisa ukuba ukwenza oko kunokunciphisa i-cholesterol "embi" ye-LDL ukuya kuthi ga kwi-36%.

Yehlisa ukudumba

Ukudumba yinkqubo yendalo enceda umzimba uphilise kwaye ulwe nezifo. Nangona kunjalo, ukuvuvukala okungapheliyo kuyingozi kwaye kunokunyusa ingozi yezifo ezifana nesifo senhliziyo kunye nesifo sikashukela.

ukutya kwepaleoicebisa ukutya ukutya okuthile okunokunceda ukunciphisa ukudumba okungapheliyo.

Ikhuthaza ukutya iziqhamo ezitsha kunye nemifuno, eyimithombo emikhulu ye-antioxidants. Ii-Antioxidants zibopha kwaye zinciphise ii-radicals zamahhala, zikhusela kwiiseli ezonakalisayo.

ukutya kwepaleoukwacebisa iintlanzi. Intlanzi ityebile kwi-omega 1 fatty acids, enokunciphisa ukuvutha okungapheliyo ngokucinezela i-hormone ekhuthaza ukuvutha okungapheliyo, kuquka i-TNF-α, i-IL-6, kunye ne-IL-3.

Uluhlu lokutya lwePaleo

ukutya kwepaleo Akukho sicwangciso esicacileyo sokutya Ungaziqhelanisa nezikhokelo zokutya ngokweemfuno zakho kunye nezinto ozikhethayo.

Yintoni ongayidli kwi-Paleo Diet

Iswekile kunye ne-High Fructose Corn Syrup

Iziselo ezihlwahlwazayo, iijusi, iilekese, iilekese, iipastries, ice cream nezinye.

cereals

Isonka kunye ne-pasta, ingqolowa, i-rye, ibhali njl.

Iimbotyi

Iimbotyi, iilentile kunye nezinye ezininzi. 

ubisi

Gwema ubuninzi bobisi, ngakumbi amafutha aphantsi (ezinye iinguqulelo ze-paleo yokutya ziquka ubisi olupheleleyo njengebhotela kunye noshizi) 

IiOyile zemifuno

Ioli yesoya, ioli yejongilanga, ioli ye-cottonseed, ioli yombona, ioli yeediliya, ioli ye-safflower kunye nabanye.

Amafutha eTrans

Ifumaneka kwi-margarine kunye nokutya okuhlukahlukeneyo okucutshungulwayo. Zihlala zibizwa ngokuba yi "hydrogenated" okanye "inxalenye ye-hydrogenated" yeoli. 

Ii-Sweeteners ezenziweyo

I-Aspartame, iSucralose, iCyclamates, iSaccharin, iAcesulfame Potassium. Sebenzisa izimuncumuncu zendalo endaweni yoko.

Ukutya okucutshungulweyo okuphezulu

Ukutya okubhalwe "ukutya" okanye "okunamafutha aphantsi" okanye kunezithako ezingaqhelekanga. 

Yintoni ongayidla kwi-Paleo Diet

inyama

Inyama yenkomo, imvana, inkukhu, i-turkey kunye nabanye.

Iintlanzi kunye nokutya kwaselwandle

I-salmon, i-trout, i-haddock, i-shrimp, i-shellfish, njl.

iqanda

Amaqanda asuka kwiinkukhu okanye amaqanda atyetyiswe nge-omega 3 

Imifuno

I-Brokholi, ikhaphetshu, ipepile, itswele, ikherothi, itumata njl.

Iziqhamo

Iapile, ibhanana, iorenji, ipere, iavokhado, iqunube, iblueberry njl.. 

imibhobho

Iitapile, ibhatata, itheniphu, iiyam njl.

Amandongomane kunye nembewu

I-almonds, i-peanuts, i-walnuts, i-hazelnuts, imbewu ye-sunflower, imbewu yethanga kunye nokunye.

Amafutha asempilweni

Ioli ye-olive eyongezelelweyo, ioli yekhokhonathi, ioli ye-avocado kunye nabanye.

Ityuwa kunye neziqholo

Ityuwa yolwandle, ityuwa ye-himalayan, igalikhi, i-turmeric, i-rosemary, njl.

Okutyiwayo ngamaxesha athile

Kwiminyaka embalwa edlulileyo, I-paleo dieters Uluntu luye lwavela kancinci. ukutya kwepaleoOkwangoku kukho "iinguqulelo" ezininzi ezahlukeneyo ze Abaninzi bavumela ukutya kwanamhlanje okungqineke kusempilweni inzululwazi.

Oku kuquka ibhekoni etyiswe ngengca esemgangathweni, ibhotolo etyiswe ingca kunye neenkozo ezingenagluten ezifana nerayisi. Oku kukutya okunezibonelelo zempilo xa kusetyenziswe ngamanani amancinci. 

Aparap

Iwayini ebomvu esemgangathweni iphezulu kwi-antioxidants kunye nezondlo ezinoncedo.

Itshokholethi emnyama

Khetha abo bane-70% okanye umxholo ophezulu we-cocoa. Itshokholethi emnyama esemgangathweni inezondlo kwaye isempilweni kakhulu. 

Iziselo

Amanzi ahlala esona siselo singcono. Ezi ndlela zilandelayo zingasetyenziswa njengesiselo.

- Iti isempilweni kakhulu kwaye ilayishwe ngama-antioxidants kunye neekhompawundi ezahlukeneyo eziluncedo. Iti eluhlaza yeyona ilungileyo.

- Ikofu iphezulu kakhulu kwi-antioxidants. Uphononongo lubonisa ukuba ineenzuzo ezininzi zempilo.

Iingcebiso zokuLahla ubunzima kunye nePaleo Diet

ukutya kwepaleoUkuba ungathanda ukuyizama, nanga amacebiso ambalwa okukunceda unciphise umzimba: 

yitya imifuno eninzi

Imifuno ineekhalori eziphantsi kwaye iqulethe ifayibha kwaye ikunceda uhlale ugcwele ixesha elide.

Yitya iintlobo ngeentlobo zeziqhamo

Iziqhamo zinezondlo kwaye zizalise ngokugqithisileyo. Injongo yokutya ii-servings ezi-2-5 ngosuku. 

Lungiselela kwangaphambili

Unokuthintela ukutenxa ekutyeni ngokuba nokutya kwakho esandleni ukukunceda ngamaxesha akho axakekileyo.

lala ngokwaneleyo

Ukulala kakuhle kunceda ukunciphisa umzimba ngokulawula amahomoni atshisa amafutha.

Yiba nokusebenza

umthambo rhoqoInceda ukutshisa iikhalori ezongezelelweyo ukwandisa ukwehla kobunzima. 

Isampulu yePaleo Diet Menu yeVeki

Le sampuli yemenyu ibandakanya isixa esilungeleleneyo sakho konke ukutya kwe-paleo. Ungahlela oku ngokusekwe kukhetho lwakho.

ngoMvulo

Isidlo sakusasa: Amaqanda ngeoli yeoli kunye nemifuno. Isiqhamo esinye.

Isidlo sasemini: Isaladi yenkukhu kunye neoli ye-Olive. Isandla samandongomane.

Isidlo sangokuhlwa: Burger eqhotsiweyo kwibhotela, imifuno. 

ngoLwesibili

Isidlo sakusasa: Amaqanda ane-bacon, isiqhamo seziqhamo.

Isidlo sasemini: I-burger esele kubusuku obudlulileyo.

Isidlo sangokuhlwa: I-salmon yemifuno elungiselelwe kwibhotolo.

ngoLwesithathu

Isidlo sakusasa: Inyama kunye nesitya semifuno (nakho sinokushiyeka kubusuku obungaphambili).

Isidlo sasemini: I-lettuce leaf sandwich kunye nenyama kunye nemifuno emitsha.

Isidlo sangokuhlwa: Inkukhu eqholiweyo ingquba. Isiqhamo. 

ngoLwesine

Isidlo sakusasa: Amaqanda kunye neziqhamo.

Isidlo sasemini: Iintsalela kubusuku obudlulileyo. Isandla samantongomane.

Isidlo sangokuhlwa: Inyama yenkomo eqholiweyo.

uLwesihlanu

Isidlo sakusasa: Amaqanda ngeoli yeoli kunye nemifuno.

Isidlo sasemini: Isaladi yenkukhu kunye neoli ye-Olive. Isandla samandongomane.

Isidlo sangokuhlwa: I-Steak kunye nemifuno kunye namazambane. 

ngoMgqibelo

Isidlo sakusasa: Amaqanda ane-bacon, isiqhamo seziqhamo.

Isidlo sasemini: I-steak kunye nemifuno kubusuku obudlulileyo.

Isidlo sangokuhlwa: I-salmon yemifuno. 

Sunday

Isidlo sakusasa: Imifuno enenyama (inokuthi ibe yintsalela kubusuku obungaphambili).

Isidlo sasemini: I-lettuce leaf sandwich kunye nenyama kunye nemifuno emitsha.

Isidlo sangokuhlwa: Amaphiko enkukhu eyosiweyo, imifuno.

Ngenxa yoko;

ukutya kwepaleo inceda ukunciphisa umzimba. Iphezulu kwiprotheni kwaye iphantsi kwi-carbohydrates, ngoko iyanciphisa ukutya, ilawula ukutya okucutshungulwayo kunye noshukela.

Ukuba awukuthandi ukubala iikhalori, ukutya kwepaleo Lukhetho oluhle kakhulu. Nangona kunjalo, isenokungafanelanga wonke umntu. Umzekelo, abo bangakwaziyo ukwenza izithintelo zokutya, ukutya kwepaleoinokufumanisa kunzima ukuziqhelanisa nezinto ozikhethayo