Zakudya za paleo Ndi zakudya zokhala ndi mapuloteni ambiri, zakudya zopatsa mphamvu zambiri za m'magayidi zomwe zimakopa chidwi kuchokera ku zakudya zomwe anthu omwe amawaganizira kuti anali nazo kale.Zimachokera pa chikhulupiriro chakuti makolo osaka nyamawa anali ndi matenda otsika kwambiri, monga kunenepa kwambiri, shuga ndi matenda a mtima, ndi akukhulupirira kuti amabwera chifukwa cha kusiyana kwa zakudya zawo.” Komabe, ngakhale kuti ena amati zakudya za paleo zingathandize kuti munthu akhale ndi thanzi labwino komanso kuti achepetse thupi, ena amanena kuti n’zopanikiza kwambiri ndipo zimakhala zovuta kuzitsatira.
Nkhaniyi ikufotokoza za zakudya za paleo komanso ngati zimagwira ntchito pakuwonda.
Kodi chakudya cha paleo ndi chiyani?
Ndi zakudya zomwe zimapangidwira kutsanzira zakudya za makolo akale.
Ngakhale kuti lingalirolo linawonekera m’zaka za m’ma 1970, linayamba kutchuka m’chaka cha 2002 pambuyo poti wasayansi Loren Cordain anasindikiza bukhu lochirikiza kadyedwe kameneka.
Amalimbikitsa kudya zakudya zonse monga zipatso, ndiwo zamasamba, nyama, nsomba ndi nkhuku.
Panthawi imeneyi, zakudya zokonzedwa bwino, tirigu, ndi nyemba ndizoletsedwa.
Malinga ndi ochirikiza zakudya, kutsatira izo kungathandize kupewa matenda aakulu komanso kukhala ndi thanzi labwino ().
Kumbali ina, otsutsa amanena kuti ikhoza kukhala yoletsa kwambiri ndikuchotsa magulu ambiri a zakudya omwe ali ndi zakudya zofunika kwambiri.
Pitilizani
Zakudya za paleo ndi njira yodyera yotengera zakudya za makolo oyambirira osaka nyama. Zimakhulupirira kuti zimathandiza kupewa matenda aakulu komanso kukhala ndi thanzi labwino.
Momwe Mungatsatire Paleo Diet
Zakudya za paleo zimaphatikizapo kuchepetsa zakudya zonse zomwe sizinapezeke kwa osaka osaka oyambirira, kuphatikizapo zakudya zowonongeka, mbewu, nyemba, mkaka, ndi zina.
M'malo mwake, dongosololi limalimbikitsa kudzaza mbale yanu ndi zakudya zopanda kukonzedwa pang'ono, monga nyama, nsomba, nkhuku, zipatso, masamba, mtedza, ndi mbewu.
Komabe, pali mitundu ingapo ya zakudya, iliyonse ili ndi malangizo osiyana pang'ono pazakudya zomwe zimaloledwa.
Mwachitsanzo, zakudya zina zosinthidwa za paleo zimakhala zochepetsetsa ndipo zimalola batala wodyetsedwa ndi udzu ndi mbewu zina zopanda gluteni ndi nyemba zamtundu uliwonse, malinga ngati zaviikidwa ndi zophikidwa.
Pitilizani
Zakudya zachikhalidwe za paleo zimaphatikizapo kuchepetsa zakudya zosinthidwa, mbewu, nyemba, mkaka, shuga wowonjezera ndikudya zakudya zonse m'malo mwake. Komabe, pali zosiyana zingapo.
Kodi zimathandiza kuchepetsa thupi?
Zakudya za paleo zimalimbikitsa kudya zakudya zokhala ndi michere yambiri komanso kuchepetsa zakudya zosinthidwa, zomwe nthawi zambiri zimakhala ndi zopatsa mphamvu zambiri ndipo zimatha kuthandizira ku ().
Imakhalanso ndi mapuloteni ambiri, omwe amatha kuchepetsa kuchuluka kwa ghrelin - "hormone yanjala" - kuti mukhale odzaza nthawi yaitali ().
M'zaka zaposachedwapa, kafukufuku angapo wasonyeza kuti paleo zakudya zingathandize kuwonda.
Mwachitsanzo, kafukufuku wa amayi a 70 adawona kuti kutsatira zakudya za paleo kwa miyezi 6 kunapangitsa kuti pafupifupi 6,5 kg ya kutaya mafuta ndi kuchepetsa kwambiri ().
Ndemanga ina ya maphunziro a 11 inatsimikizira kuti zakudyazo zingathandize kuchepetsa thupi, ponena kuti otenga nawo mbali adataya pafupifupi mapaundi 8 (3,5 kg) m'mayesero omwe amakhala pakati pa miyezi iwiri ndi zaka ziwiri ().
Pitilizani
Zakudya za paleo zimayang'ana pazakudya zokhala ndi michere yambiri ndikuchotsa zomwe zakonzedwa. Kafukufuku wasonyeza kuti kudya kumeneku kungathandize kuchepetsa thupi.
Mapindu ena
Zakudya za paleo zakhala zikugwirizana ndi maubwino angapo.
Amalimbikitsa thanzi la mtima
Matenda a mtima ndi omwe amapha anthu ambiri padziko lonse lapansi, ndipo pafupifupi gawo limodzi mwa magawo atatu aliwonse amafa ().
Kafukufuku wolonjeza amasonyeza kuti zakudya za paleo zingathandize pochepetsa zifukwa zingapo zomwe zingawononge matenda a mtima.
Pakafukufuku wina, anthu 20 omwe ali ndi cholesterol yambiri omwe adatsatira zakudya za paleo kwa miyezi 4 adawona kuti HDL (yabwino) cholesterol ndi yotsika kwambiri, komanso kuchepa kwa LDL cholesterol (yoipa) ().
Kafukufuku wina wa anthu a 34 adawona zotsatira zofanana, pozindikira kuti kutsatira zakudya za paleo kwa masabata a 2 okha kumachepetsa kuthamanga kwa magazi, kuchuluka kwa mafuta m'thupi, ndi triglycerides - zonsezi ndizoopsa za matenda a mtima ().
Imathandizira kuwongolera shuga m'magazi
Kafukufuku wina akusonyeza kuti zakudya za paleo zingathandize kuchepetsa shuga wa magazi komanso kusintha mphamvu ya insulini mwa anthu omwe ali ndi matenda a shuga a mtundu wa 2.
Insulin ndi mahomoni omwe amawongolera kuchuluka kwa shuga m'magazi. Kuchulukirachulukira kwa insulin kumathandizira kuti thupi lanu lizitha kugwiritsa ntchito bwino insulin ndikuthandizira kuyendetsa bwino shuga m'magazi ().
Kafukufuku wa anthu 32 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti kutsatira zakudya za paleo kwa milungu 12 kumapangitsa chidwi cha insulin ndi 45%.
Mofananamo, kafukufuku wochepa wa anthu 13 omwe ali ndi matenda a shuga a mtundu wa 2 adanena kuti zakudyazo zinali zogwira mtima kwambiri pochepetsa hemoglobin A1C, chizindikiro cha kulamulira shuga kwa nthawi yaitali, kusiyana ndi zakudya zachikhalidwe.
Pitilizani
Kafukufuku akuwonetsa kuti zakudya za paleo zingathandize kupititsa patsogolo thanzi la mtima komanso kuwongolera shuga wamagazi.
Zoyipa zomwe zingatheke
Ngakhale zakudya za paleo zimapereka ubwino wambiri wathanzi, palinso zochepa zomwe muyenera kuziganizira.
Choyamba, amachotsa magulu angapo a zakudya omwe ali ndi thanzi labwino ndipo nthawi zambiri amatha kusangalala nawo monga gawo la zakudya zopatsa thanzi.
Mwachitsanzo, ali olemera mu CHIKWANGWANI, mapuloteni ndi unyinji wa micronutrients, monga chitsulo, nthaka ndi mkuwa ().
Pakadali pano, kafukufuku akuwonetsa kuti mbewu zonse zimatha kulumikizidwa ndi chiwopsezo chochepa cha matenda a shuga a 2, matenda amtima, ndi mitundu ina ya khansa ().
Popeza zakudya za Paleo zimaganizira kuti magulu ambiri a zakudya alibe malire, omwe ali ndi zoletsa zakudya, kuphatikizapo, angapeze zovuta kutsatira.
Kuonjezela apo, zingakhale zovuta kukadya ku sitolo kapena kupita ku maphwando a banja cifukwa cakuti mwina simudziŵa bwino za zinthu zimene zimagwilitsila nchito mbale zina.
Kuonjezera apo, ikhoza kukhala yokwera mtengo kuposa njira zina zodyera chifukwa zimafuna zokolola zambiri zatsopano, nyama, nsomba ndi nkhuku - zonsezi zingakhale zodula.
Pitilizani
Zakudya za paleo zimalepheretsa magulu angapo a zakudya zathanzi ndipo zingakhale zodula. Omwe ali ndi zoletsa pazakudya angakhalenso ndi vuto kuti azitsatira.
Zakudya Zoyenera Kudya Ndi Kupewa
Zakudya za paleo zimalimbikitsa zakudya zosiyanasiyana zosinthidwa pang'ono monga nyama, nkhuku, nsomba zam'madzi, zipatso ndi ndiwo zamasamba.
Panthawi imeneyi, mbewu, nyemba, shuga wowonjezera, ndi zakudya zowonongeka ndi zoyeretsedwa zonse zimakhala zochepa.
Zakudya kudya
Nazi zakudya zina zomwe mungasangalale nazo pazakudya za paleo:
- Nyama: ng'ombe, nkhosa, mbuzi, ng'ombe, etc.
- Nkhuku: nkhuku, turkey, tsekwe, bakha, etc.
- Zakudya Zam'madzi: , tuna, mackerel, anchovies, trout, cod, haddock, catfish, etc.
- Mazira: dzira yolks ndi zoyera
- Zipatso: maapulo, nthochi, malalanje, plums, mapichesi, mavwende, blueberries, sitiroberi, mphesa, etc.
- Masamba: tsabola, kolifulawa, broccoli, kale, anyezi, adyo, sipinachi, arugula, zukini, sikwashi, etc.
- Mtedza: ma cashews, pistachios, amondi, walnuts, mtedza wa macadamia, mtedza waku Brazil, etc.
- Mbewu: mbewu za chia, dzungu, hemp, etc.
- Mafuta: mafuta a azitona, mafuta a avocado, mafuta a kanjedza, mafuta a kokonati, mafuta a flaxseed, etc.
- Zitsamba ndi zonunkhira: chitowe, oregano, basil, tsabola, rosemary, thyme, turmeric, ginger, etc.
Zakudya Zomwe Muyenera Kupewa
Nazi zakudya zina zomwe muyenera kupewa muzakudya zanu:
- Zamasamba: nyemba, nandolo, mphodza, mtedza, etc.
- Mayi wa mkaka: mkaka, yogurt, batala, kefir, tchizi, etc.
- Zipatso: mkate, mpunga, quinoa, balere, rye, buckwheat, farro, etc.
- Mbatata: mbatata yoyera, fries, chips, etc.
- Mafuta a masamba oyeretsedwa: mafuta a canola, mafuta a safflower, mafuta a soya, mafuta a cottonseed, mafuta a mphesa, etc.
- Zakudya zosinthidwa: Fries, pretzels, masikono, chakudya chokonzeka, chakudya chofulumira, etc.
- Zotsekemera zopanga: Sucralose, aspartame, potaziyamu acesulfame, etc.
- Shuga wowonjezera: zinthu zowotcha, maswiti, zokometsera, zakumwa zoziziritsa kukhosi, shuga wapa tebulo, etc.
Pitilizani
Zakudya zonse monga zipatso, masamba, nyama, nsomba ndi nkhuku zimalimbikitsidwa pa zakudya za paleo. Kumbali ina, zakudya zosinthidwa, nyemba, mbewu, mkaka, ndi shuga wowonjezera ziyenera kukhala zochepa.
Chitsanzo Chakudya Chakudya
Nachi chitsanzo cha menyu wamasiku atatu azakudya za paleo.
Jour 1
- Chakudya cham'mawa: omelet ndi adyo, anyezi, tomato ndi sipinachi
- Chakudya chamasana: zukini Zakudyazi ndi Turkey meatballs ndi marinara msuzi
- Chakudya chamadzulo: nsomba yophikidwa ndi ma wedges okazinga a mbatata
Jour 2
- Chakudya cham'mawa: granola wopanda tirigu ndi amondi, walnuts, pecans, coconut flakes ndi zipatso zouma
- Chakudya chamasana: Bison burger yokhala ndi letesi yokulunga ndi saladi yam'mbali
- Chakudya chamadzulo: nkhuku yokazinga ndi supu ya masamba
Tsiku la 3
- Chakudya cham'mawa: chia pudding ndi mkaka wa kokonati, mtedza, sitiroberi, blueberries ndi sinamoni
- Chakudya chamasana: mapeyala ndi saladi ya dzira la zamasamba ndi zipatso zosakaniza
- Chakudya chamadzulo: burrito mbale ndi kolifulawa mpunga, ng'ombe, salsa, guacamole, tsabola ndi anyezi
Palinso angapo omwe amapezeka ngati mukumva njala pakati pa chakudya.
Pitilizani
Zomwe zili pamwambazi zimapereka malingaliro a chakudya omwe angaphatikizidwe ngati gawo la zakudya za paleo.
kwambiri
Zakudya za paleo ndi ndondomeko yodyera yomwe imapangidwa kuti itsanzire zakudya za makolo oyambirira osaka nyama.
Kafukufuku wina wasonyeza kuti kudya kotereku kungathandize kulimbikitsa thanzi la mtima komanso kulimbikitsa kuwongolera shuga m'magazi.
Komabe, sizingakhale zoyenera kwa aliyense, chifukwa zimaletsa magulu angapo a zakudya zathanzi ndipo zingakhale zodula kuposa zakudya zina. Kuonjezera apo, anthu omwe ali ndi zoletsedwa za zakudya angakhale ndi vuto losintha.