Okuqukethwe kwe-athikili
ukudla kwe-paleo aka ukudla kwamatshe yobudalaKungenye yezindlela zokudla ezidume kakhulu ezaziwa. Ikhuthaza ukudla kwemvelo, ukudla okungakacutshungulwa futhi yakhuthazwa yindlela ababedla ngayo abazingeli.
Abaqambi bokudla bakholelwa ukuthi lokhu kudla kunganciphisa ingozi yezinkinga zempilo yesimanje, besho ukuthi abazingeli abaqoqayo ababhekene nezifo ezifana nokukhuluphala, isifo sikashukela nesifo senhliziyo. Futhi, cwaninga i-paleo diet weight lossKuyakhombisa futhi ukuthi kuyasiza.
Iyini i-Paleo Diet?
ukudla kwe-paleo Ikhuthaza ukudla okutholakala ngokwemvelo ezilwaneni nasezitshalweni njengenyama, inhlanzi, amaqanda, imifino, izithelo, imbewu namantongomane.
ukudla kwe-paleoKwezinye izinguqulo ezihlukile ze-, nakuba izinketho ezifana nobisi nelayisi zivunyelwe; ukudla okugayiwe, ushukela, ubisi nokusanhlamvu akukho kulokhu kudla.
Ngokungafani nokudla okuningi, ukudla kwe-paleoAsikho isidingo sokubala ama-calories. Kunalokho, ivimbela amaqembu okudla angenhla; Lena yonke imithombo ebalulekile yamakholori noma kunjalo.
Ucwaningo lubonisa ukuthi ukudla okukhuthaza ukudla okungacutshungulwanga kunenzuzo enkulu ekunciphiseni isisindo kanye nempilo yonke. Zikugcina ugcwele, zinikeza ama-calories ambalwa, futhi zinciphisa ukudla okugayiwe.
I-Paleo Diet Yehlisa Kanjani Isisindo?
ukudla kwe-paleo Kungasiza ekunciphiseni isisindo ngezindlela eziningi:
amaprotheni aphezulu
Amaprotheni yiwona msoco obaluleke kakhulu wokunciphisa umzimba. Isheshisa imetabolism, inciphisa isifiso sokudla, futhi ilawula amahomoni ahlukahlukene alawula isisindo.
ukudla kwe-paleoIkhuthaza ukudla ukudla okunamaprotheni amaningi njengenyama engenamafutha, inhlanzi namaqanda. Ekudleni kwe-Paleo, ama-25-35% amakhalori nsuku zonke aqukethe amaprotheni.
i-carb ephansi
Ukunciphisa ukudla kwakho kwe-carb kungenye yezindlela ezingcono kakhulu zokwehlisa isisindo. Ucwaningo olungaphezu kuka-23 lubonisa ukuthi ukudla okune-carb ephansi kusebenza kakhulu ekunciphiseni isisindo kunokudla kwendabuko, okunamafutha aphansi.
Ukunciphisa ukudla kwama-carbohydrate kusiza ukwehlisa isisindo ngokunciphisa ama-calories nsuku zonke.
Yehlisa ukuthathwa kwekhalori
Ukuze ulahlekelwe isisindo, ngokuvamile kudingekile ukunciphisa ukudla kwekhalori. Yingakho kubalulekile ukukhetha ukudla okukugcina usuthe, okungakusiza ukuthi udle kancane ngaphandle kokulamba.
ukudla kwe-paleo Kuzwakala kugcwele ngendlela emangalisayo. Izifundo, ukudla kwe-paleole Ukudla kwaseMedithera Kutholakale ukuthi ikugcina ugcwele kakhulu kunezinye izidlo ezidumile ezifana
Ucwaningo luye lwabonisa nokuthi ukudla kwe-paleo kungasiza ekukhiqizeni ama-hormone azohlinzeka ngokusutha ngemva kokudla, njenge-GLP-1, i-PYY, ne-GIP, uma kuqhathaniswa nokudla okuvamile.
Ikuziba ukudla okugayiwe
Ukudla kwesimanje kuyimbangela enkulu yokwanda kokukhuluphala. Ukudla ukudla okugayiwe okunomsoco ophansi kanye nama-kilojoule amaningi kungandisa ingozi yezifo eziningi. Ucwaningo oluningi luthole ukuthi ukwanda kokusetshenziswa kokudla okugayiwe kukhombisa ukwanda kokukhuluphala.
Njengoba yayingekho ngesikhathi sePaleolithic ukudla kwe-paleo nciphisa ukudla okugayiwe. Kunalokho, ikhuthaza ukudla amaprotheni, izithelo nemifino emisha, kanye namaprotheni anomsoco, anekhalori ephansi.
Ukwenqabela ukudla okunoshukela owengeziwe
Kanye nokudla okucutshunguliwe, ukudla inani eliningi likashukela kuyingozi emizamweni yokulahlekelwa isisindo kanye nempilo yonke.
Yengeza ama-calories ekudleni futhi inomsoco omncane. Ukudla okunoshukela omningi ongeziwe kwandisa ingozi yesifo senhliziyo nesifo sikashukela.
ukudla kwe-paleoIqeda ngokuphelele ukudla okunoshukela owengeziwe futhi ikhuthaza imithombo yemvelo kashukela evela ezithelweni ezintsha nemifino esikhundleni salokho.
Nakuba izithelo nemifino kunoshukela wemvelo, kunikeza izakhi eziningi ezibalulekile ezifana namavithamini, i-fiber namanzi, konke okuyinzuzo empilweni.
Ucwaningo lubonisa ukuthi i-paleo diet isiza ukulahlekelwa isisindo
Ubufakazi obuningi ukudla kwe-paleoikhombisa ukuthi iyasebenza ekwehliseni isisindo. Kokunye ukuhlola, abafundi bezokwelapha abanempilo abayi-14 banikezwa amasonto amathathu. ukudla kwe-paleo Kwathiwa akabuke. Phakathi nocwaningo, balahlekelwa isilinganiso esingu-2.3 kg, futhi umkhawulo okhalweni wabo wehla ngo-1.5 cm.
Kolunye ucwaningo, abesifazane abangu-60 abakhuluphele abaneminyaka engu-70 nangaphezulu babephakathi ukudla kwe-paleo noma ulandele ukudla okunamafutha aphansi, okunefiber ephezulu.
ukudla kwe-paleoAbesifazane abakhulelwe balahlekelwa isisindo esiphindwe izikhathi ezingu-2.5 ngemva kwezinyanga eziyisithupha futhi kabili ngemva kwezinyanga ezingu-12. Ngokusho kwethrekhi yeminyaka emibili, amaqembu womabili athole isisindo esithile, kodwa iqembu le-paleo lalahlekelwa isisindo esiphindwe izikhathi ezingu-1.6.
Kolunye ucwaningo, ngaphezu kwama-trimesters amabili alandelanayo, ukudla kwe-paleo kanye nabantu abangu-2 abanesifo sikashukela sohlobo lwe-13 abalandela ukudla kwesifo sikashukela (amafutha aphansi kanye nama-carbohydrate aphakathi nendawo kuya phezulu).
Ngokwesilinganiso, labo abadla i-paleo balahlekelwa ngo-4 cm no-3 kg ngaphezulu okhalweni lwabo kunalabo abadla isifo sikashukela.
Izinzuzo Zokudla Kwe-Paleo
ukudla kwe-paleoNgaphezu kwemiphumela yayo ekulahlekeni kwesisindo, iphinde inikeze izinzuzo eziningi zezempilo.
Yehlisa amafutha esiswini
amafutha esiswini Ayinampilo ngokwedlulele futhi yandisa ingozi yesifo sikashukela, isifo senhliziyo nezinye izimo eziningi zempilo. Izifundo, ukudla kwe-paleoKuye kwaboniswa ukuthi iyasebenza ekunciphiseni amafutha esiswini.
Kolunye ucwaningo, abesifazane abangu-10 abaphile kahle bachitha amasonto amahlanu ukudla kwe-paleo kulandele. Ngokwesilinganiso, bathole ukwehliswa komjikelezo okhalweni ngo-8cm, inkomba yamafutha esiswini, kanye nokuncipha kwesisindo sika-4.6kg.
Yandisa ukuzwela kwe-insulin futhi yehlise ushukela wegazi
Ukuzwela kwe-insulin kubhekisela endleleni amaseli asabela ngayo ku-insulin. Ukwandisa ukuzwela kwe-insulin kuyinto enhle ngoba kwenza umzimba usebenze kahle ekukhipheni ushukela egazini.
Izifundo, ukudla kwe-paleoKutholwe ukuthi kwandisa ukuzwela kwe-insulin futhi yehlisa ushukela wegazi.
Ocwaningweni lwamasonto amabili, abantu abakhuluphele abangama-2 abanesifo sikashukela sohlobo 24 noma ukudla kwe-paleo noma ulandele ukudla okunosawoti olinganiselwe, ubisi olunamafutha amancane, okusanhlamvu, nemifino.
Ngemuva kocwaningo, amaqembu womabili athola ukwanda kokuzwela kwe-insulin, kodwa imiphumela yayinamandla eqenjini le-paleo. Ikakhulukazi, yilabo kuphela abamelana kakhulu ne-insulin eqenjini le-paleo ababethuthukise ukuzwela kwe-insulin.
Yehlisa izici eziyingozi zesifo senhliziyo
ukudla kwe-paleozifana ncamashi nokudla okunconyelwe ukukhuthaza impilo yenhliziyo. Inosawoti omncane futhi ikhuthaza imithombo yamaprotheni engenawo amandla, amafutha anempilo, nezithelo nemifino emisha.
Ucwaningo lwakho ukudla kwe-paleoAkuyona into engaqondakali ukuthi ucwaningo lubonise ukuthi lunganciphisa izici eziyingozi ezihlobene nesifo senhliziyo.
Ukushaya kwegazi: Ukuhlaziywa kwezifundo ezine ezinabantu abayi-159, ukudla kwe-paleoithole ukuthi umfutho wegazi we-systolic ngu-3.64 mmHg kanye nomfutho wegazi we-diastolic ngu-2.48 mmHg.
I-Triglycerides: izifundo ezimbalwa ukudla kwe-paleo ithole ukuthi ukuphathwa kwayo kunganciphisa ingqikithi ye-triglycerides yegazi kuze kufike ku-44%.
I-cholesterol ye-LDL: Olunye ucwaningo ukudla kwe-paleoithole ukuthi ukwenza kanjalo kunganciphisa i-cholesterol “embi” ye-LDL kuze kufike ku-36%.
Yehlisa ukuvuvukala
Ukuvuvukala kuyinqubo yemvelo esiza umzimba ukuthi ululame futhi ulwe nezifo. Nokho, ukuvuvukala okungapheli kuyingozi futhi kungandisa ingozi yezifo ezifana nesifo senhliziyo nesifo sikashukela.
ukudla kwe-paleoincoma ukudla ukudla okuthile okungasiza ekunciphiseni ukuvuvukala okungapheli.
Ikhuthaza ukudla izithelo nemifino emisha, okuyimithombo emihle yama-antioxidants. Ama-Antioxidants abopha futhi anciphise ama-radicals mahhala, awavimbele ekulimeni amaseli.
ukudla kwe-paleoincoma nezinhlanzi. Inhlanzi inothile nge-omega 1 fatty acids, enganciphisa ukuvuvukala okungapheli ngokucindezela ama-hormone akhuthaza ukuvuvukala okungapheli, okuhlanganisa i-TNF-α, IL-6, ne-IL-3.
Uhlu Lokudla Lwe-Paleo
ukudla kwe-paleo Alukho uhlelo lokudla oluqondile Ungakwazi ukuzivumelanisa neziqondiso zokudla ezidingweni zakho siqu kanye nokuncamelayo.
Okungafanele Udle Ekudleni kwe-Paleo
Ushukela kanye ne-High Fructose Corn Syrup
Iziphuzo ezibandayo, amajusi, uswidi, uswidi, amakhekhe, u-ayisikhilimu nokunye.
okusanhlamvu
Isinkwa ne-pasta, ukolweni, i-rye, ibhali njll.
ugaye
Ubhontshisi, udali nokunye okuningi.
ubisi
Gwema ubisi oluningi, ikakhulukazi olunamafutha aphansi (ezinye izinguqulo ze-paleo diet zihlanganisa ubisi olugcwele njengebhotela noshizi)
Amafutha Emifino
Amafutha e-soya, amafutha we-sunflower, amafutha e-cottonseed, amafutha ommbila, amafutha embewu yamagilebhisi, amafutha e-safflower nokunye.
Amafutha E-Trans
Itholakala kumajarini nasekudleni okuhlukahlukene okugayiwe. Zivame ukubizwa ngokuthi "i-hydrogenated" noma "ingxenye ye-hydrogenated" amafutha.
Ama-Sweeteners Okwenziwa
I-Aspartame, i-Sucralose, i-cyclamates, i-Saccharin, i-Acesulfame Potassium. Sebenzisa ama-sweeteners emvelo esikhundleni salokho.
Ukudla Okugayiwe Kakhulu
Ukudla okubhalwe ukuthi "ukudla" noma "okunamafutha aphansi" noma okunezithako eziyinqaba.
Okufanele Udle Ekudleni Kwe-Paleo
inyama
Inyama yenkomo, iwundlu, inkukhu, i-turkey nabanye.
Izinhlanzi kanye Nezilwane Zasolwandle
I-salmon, i-trout, i-haddock, i-shrimp, i-shellfish, njll.
iqanda
Amaqanda ezinkukhu zamahhala noma amaqanda anothiswe i-omega 3
imifino
I-Broccoli, iklabishi, upelepele, u-anyanisi, isanqante, utamatisi njll.
Izithelo
I-apula, ubhanana, iwolintshi, ipheya, ukwatapheya, sitrobheli, amajikijolo njll.
nezilimo eziyizigaxa
Amazambane, ubhatata, ama-turnips, ama-yam njll.
Amantongomane kanye Nembewu
Ama-alimondi, amantongomane, ama-walnuts, ama-hazelnuts, imbewu ye-sunflower, imbewu yethanga nokunye.
Amafutha Anempilo
I-extra virgin olive oil, i-coconut oil, i-avocado oil nokunye.
Usawoti nezinongo
Usawoti wolwandle, usawoti we-himalayan, u-garlic, i-turmeric, i-rosemary, njll.
Okudliwayo Ngezikhathi ezithile
Eminyakeni embalwa edlule, I-paleo dieters Umphakathi usuthuthuke kancane. ukudla kwe-paleoOkwamanje kukhona "izinguqulo" eziningana ezihlukene ze Abaningi bavumela ukudla okuthile kwesimanje isayensi ekufakazele ukuthi kunempilo.
Lokhu kufaka phakathi ubhekeni odlisiwe wekhwalithi, ibhotela elifunzwe utshani ngisho nezinhlamvu ezingenagluten njengerayisi. Lokhu ukudla okunezinzuzo zezempilo uma kudliwe ngamanani amancane.
Aparap
Iwayini elibomvu lekhwalithi liphezulu kuma-antioxidants kanye nezakhi ezizuzisayo.
Ushokoledi omnyama
Khetha lawo anokuqukethwe kwe-cocoa okungu-70% noma ngaphezulu. Ushokoledi omnyama wekhwalithi unomsoco kakhulu futhi unempilo ngokwedlulele.
iziphuzo
Amanzi ahlala eyisiphuzo esingcono kakhulu. Okulandelayo okunye kungaphuzwa njengesiphuzo.
- Itiye linempilo kakhulu futhi lilayishwe ama-antioxidants kanye nezinhlanganisela ezihlukahlukene ezizuzisayo. Itiye elihlaza lingcono kakhulu.
- Ikhofi liphezulu kakhulu kuma-antioxidants. Ucwaningo lukhombisa ukuthi inezinzuzo eziningi zezempilo.
Amathiphu Okunciphisa Isisindo nge-Paleo Diet
ukudla kwe-paleoUma ungathanda ukuyizama, nanka amathiphu ambalwa angakusiza wehlise isisindo:
udle imifino eminingi
Imifino inamakhalori aphansi futhi iqukethe i-fiber futhi ikusiza ukuthi uhlale ugcwele isikhathi eside.
Yidla izithelo ezihlukahlukene
Izithelo zinomsoco futhi zigcwalisa ngokwedlulele. Hlela ukudla ama-servings angu-2-5 ngosuku.
Lungiselela kusengaphambili
Ungavimbela ukuchezuka ekudleni ngokuba nokudla kwakho esandleni ukuze kukusize ezikhathini zakho ezimatasa.
lala ngokwanele
Ukulala kahle kusiza ukwehlisa isisindo ngokulawula amahomoni ashisa amafutha.
Yiba matasa
ukuvivinya umzimba njaloIsiza ukushisa ama-calories engeziwe ukwandisa ukulahlekelwa isisindo.
Isampula Yemenyu Yokudla Ye-Paleo Yeviki
Le sampuli yemenyu ihlanganisa inani elilinganiselwe lakho konke ukudla kwe-paleo. Ungahlela lokhu ngokusekelwe kokuncamelayo kwakho.
UMsombuluko
Ukudla kwasekuseni: Amaqanda anamafutha omnqumo nemifino. Isithelo esisodwa.
Isidlo sasemini: Isaladi yenkukhu nge-Olive Olive. Idlanzana lamantongomane.
Isidlo sakusihlwa: I-Burger ethosiwe ebhotela, imifino.
ULwesibili
Ukudla kwasekuseni: Amaqanda ane-bacon, isithelo.
Isidlo sasemini: I-burger esele kusukela ngobusuku bangaphambilini.
Isidlo sakusihlwa: I-salmon yemifino elungiselelwe ibhotela.
ULwesithathu
Ukudla kwasekuseni: Inyama nesitsha semifino (kungase futhi kube okusalile kusukela ngayizolo).
Isidlo sasemini: I-Sandwich enenyama nemifino emisha, iqabunga le-ulethisi.
Isidlo sakusihlwa: Inyama yenkukhu ebabayo. Isithelo.
ULwesine
Ukudla kwasekuseni: Amaqanda nezithelo.
Isidlo sasemini: Okusele kobusuku bangaphambilini. Idlanzana lamantongomane.
Isidlo sakusihlwa: Inyama yenkomo ebabayo.
ULwesihlanu
Ukudla kwasekuseni: Amaqanda anamafutha omnqumo nemifino.
Isidlo sasemini: Isaladi yenkukhu nge-Olive Olive. Idlanzana lamantongomane.
Isidlo sakusihlwa: I-steak ngemifino namazambane.
ngoMgqibelo
Ukudla kwasekuseni: Amaqanda ane-bacon, isithelo.
Isidlo sasemini: I-steak nemifino kusukela ngayizolo.
Isidlo sakusihlwa: I-salmon yemifino.
ngeSonto
Ukudla kwasekuseni: Imifino enenyama (ingabuye ibe yizinsalela zangayizolo).
Isidlo sasemini: I-Sandwich enenyama nemifino emisha, iqabunga le-ulethisi.
Isidlo sakusihlwa: Amaphiko enkukhu eyosiwe, imifino.
Ngenxa yalokho;
ukudla kwe-paleo kusiza ukunciphisa umzimba. Igcwele amaprotheni futhi iphansi kuma-carbohydrates, ngakho inciphisa ukudla, ikhipha ukudla okugayiwe kanye noshukela.
Uma ungakuthandi ukubala ama-calories, ukudla kwe-paleo Kuyinketho enhle kakhulu. Nokho, ingase ingafaneli wonke umuntu. Isibonelo, labo abangakwazi ukubeka imingcele yokudla, ukudla kwe-paleoingase ikuthole kunzima ukuzivumelanisa nezintandokazi ku
Imibhalo Okufanele Uyifunde
