Ukutya kwepaleo kukutya okuneprotheyini eninzi, okunekhabhohayidrethi eninzi okutsala impefumlo ekutyeni ekucingelwa ukuba kukutya abantu bamandulo.Isekelwe kwinkolelo yokuba ezi zinyanya zabazingeli zazinamazinga asezantsi ezifo ezingapheliyo, ezifana nokutyeba, isifo seswekile nesifo sentliziyo, kunye kukholelwa ukuba kubangelwa kukwahluka kwindlela abatya ngayo.Noko ke, ngoxa abanye besithi ukutya kwepaleo kunokuphucula impilo nokunciphisa umzimba, abanye babonisa ukuba ingqongqo gqitha yaye kunokuba nzima ukuyilandela.
Eli nqaku liphonononga i-paleo yokutya kunye nokuba iyasebenza ekulahlekeni kwesisindo.
Yintoni i-paleo diet?
Yindlela yokutya eyenzelwe ukulinganisa ukutya kookhokho babantu bokuqala.
Nangona le ngcamango yavela ngeminyaka yee-1970, yafumana ukuthandwa ngo-2002 emva kokuba isazinzulu u-Loren Cordain epapashe incwadi ekhuthaza ukutya.
Ikhuthaza ukusetyenziswa kokutya okupheleleyo njengeziqhamo, imifuno, inyama, intlanzi kunye neenkukhu.
Ngeli xesha, ukutya okucutshungulwayo, okuziinkozo, kunye neembotyi akuvumelekanga.
Ngokutsho kwabaxhasi bokutya, ukulandela kunokunceda ukukhusela izifo ezingapheliyo kunye nokuphucula impilo yonke ().
Kwelinye icala, abagxeki babonisa ukuba inokuthintela kakhulu kwaye isuse amaqela amaninzi okutya atyebileyo kwezondlo ezibalulekileyo.
isishwankathelo
Ukutya kwe-paleo yindlela yokutya esekelwe ekutyeni kwabadala abazingeli-abaqokeleli abantu. Kukholelwa ukuba kunceda ukukhusela izifo ezingapheliyo kunye nokuphucula impilo yonke.
Indlela yokulandela iPaleo Diet
Ukutya kwe-paleo kubandakanya ukunciphisa konke ukutya okwakungafumaneki kubazingeli bokuqala, kubandakanywa ukutya okucutshungulwayo, okusanhlamvu, i-legumes, ubisi kunye nokunye.
Endaweni yoko, isicwangciso sikhuthaza ukuzalisa isitya sakho ngokutya okucutshungulweyo okuncinci, okufana nenyama, intlanzi, inkukhu, iziqhamo, imifuno, amandongomane kunye nembewu.
Sekunjalo, kukho iindidi ezininzi zokutya, nganye inezikhokelo ezahlukileyo malunga nokokutya okuvunyelweyo.
Ngokomzekelo, ezinye izidlo ze-paleo eziguquliweyo azithinteli kwaye zivumela ibhotela etyiswe ngotshani kunye nezinye iinkozo ezingenayo i-gluten kunye nemifuno ngokumodareyitha, nje ngokuba zixutywe kwaye ziphekwe.
isishwankathelo
Ukutya kwe-paleo yendabuko kubandakanya ukunciphisa ukutya okucutshungulwayo, okuziinkozo, iimbotyi, ubisi, kunye noshukela olongeziweyo kunye nokutya ukutya okupheleleyo endaweni yoko. Nangona kunjalo, kukho iinguqulelo ezininzi.
Ngaba iyanceda ukunciphisa umzimba?
Ukutya kwe-paleo kukhuthaza ukusetyenziswa kokutya okunomsoco kunye nokunciphisa ukutya okucutshungulwayo, okuhlala kuphezulu kwiikhalori kwaye kunokufaka isandla ().
Ikwaphezulu kwiprotheyini, enokunciphisa amanqanaba e-ghrelin - "ihomoni yendlala" - ukukugcina ugcwele ixesha elide ().
Kwiminyaka yakutshanje, uphando oluninzi lubonise ukuba ukutya kwe-paleo kunokunceda ukwandisa ukulahleka kwesisindo.
Ngokomzekelo, uphando lwabafazi be-70 baqaphela ukuba ukulandela ukutya kwe-paleo kwiinyanga ze-6 kubangele umyinge we-6,5 kg yokulahlekelwa kwamafutha kunye nokunciphisa okukhulu ().
Olunye uphononongo lwezifundo ze-11 lugqibe ukuba ukutya kunokunceda ekunciphiseni ubunzima, kuphawula ukuba abathathi-nxaxheba balahlekelwe ngumyinge ophantse ube ngama-8 pounds (3,5 kg) kwizilingo ezihlala phakathi kweenyanga ezi-2 kunye ne-2 iminyaka ().
isishwankathelo
Ukutya kwe-paleo kugxininise ekutyeni okupheleleyo kwezondlo kunye nokuphelisa okucutshungulwayo. Uphononongo lubonise ukuba le ndlela yokutya inokunceda ukunciphisa umzimba.
Ezinye izibonelelo
Ukutya kwe-paleo kuye kwadibaniswa neenzuzo ezininzi ezinokubakho.
Ukukhuthaza impilo yentliziyo
Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela, sibalelwa phantse kwisithathu sabo bonke abantu abaswelekayo ().
Uphando oluthembisayo lubonisa ukuba ukutya kwe-paleo kunokunceda ngokunciphisa imingcipheko emininzi yesifo senhliziyo.
Kwisifundo esithile, abantu abangama-20 abane-cholesterol ephezulu abalandela ukutya kwe-paleo kwiinyanga ze-4 bafumana i-cholesterol ye-HDL (elungileyo) kunye nokunciphisa amanqanaba e-triglyceride, kunye nenani eliphantsi kunye ne-LDL cholesterol (embi) ().
Olunye uphando lwabantu be-34 baqaphela iziphumo ezifanayo, beqaphela ukuba ukulandela ukutya kwe-paleo kwiiveki nje ze-2 kuncitshiswe uxinzelelo lwegazi, amanqanaba e-cholesterol epheleleyo, kunye ne-triglycerides - zonke ezo ziyimingcipheko yesifo senhliziyo ().
Ixhasa ulawulo lweswekile yegazi
Olunye uphando lubonisa ukuba ukutya kwe-paleo kunokunceda ukunciphisa iswekile yegazi kunye nokuphucula ukuqonda kwe-insulin kubantu abanesifo sikashukela sohlobo lwe-2.
I-insulin yihomoni elawula amanqanaba eswekile yegazi. Ukonyuka kobuntununtunu kwi-insulin kunokuphucula amandla omzimba wakho wokusebenzisa i-insulin ngokufanelekileyo kunye nokuxhasa ulawulo olusempilweni lweswekile yegazi ().
Uphononongo lwabantu be-32 abanesifo sikashukela sohlobo lwe-2 lufumene ukuba ukulandela ukutya kwe-paleo kwiiveki ze-12 kuphuculwe ukuvakalelwa kwe-insulin ngama-45%).
Ngokufanayo, uphando oluncinci lwabantu be-13 abanesifo sikashukela sohlobo lwe-2 luqaphele ukuba ukutya kwakusebenza ngakumbi ekunciphiseni amanqanaba e-hemoglobin A1C, uphawu lokulawula iswekile yegazi ixesha elide, kunokutya kwendabuko.
isishwankathelo
Uphando lubonisa ukuba ukutya kwe-paleo kunokunceda ukuphucula impilo yentliziyo kunye nokuphucula ukulawula iswekile yegazi.
Izinto ezinokuthi zenzeke
Nangona ukutya kwe-paleo kubonelela ngeenzuzo ezininzi zempilo, kukho ezinye izinto eziphantsi ekufuneka uziqwalasele.
Okokuqala, kuphelisa amaqela amaninzi okutya okunesondlo kakhulu kwaye ngokuqhelekileyo anokonwatyelwa njengenxalenye yokutya okunempilo.
Ngokomzekelo, zizityebi kwifiber, iiprotheyini kunye nobuninzi bezinto ezincinci, ezifana nentsimbi, i-zinc kunye nobhedu ().
Okwangoku, uphando lubonisa ukuba i-grains epheleleyo inokudibaniswa nomngcipheko ophantsi we-2 yesifo seswekile, isifo senhliziyo, kunye neentlobo ezithile zomhlaza ().
Ekubeni ukutya kwe-Paleo kuthathela ingqalelo amaqela amaninzi okutya ngaphandle kwemida, abo banemiqathango yokutya, kubandakanywa, banokufumanisa kunzima ukulandela.
Ukongezelela, kusenokuba nzima ukutya ezivenkileni okanye ukuya kwiimbutho zentsapho kuba usenokungaqiniseki ngezithako ezisetyenziswa kwizitya ezithile.
Ukongeza, inokubiza kakhulu kunezinye iindlela zokusetyenziswa kuba ifuna imveliso eninzi entsha, inyama, intlanzi kunye neenkukhu - zonke zinokubiza.
isishwankathelo
Ukutya kwe-paleo kunqanda amaqela amaninzi okutya okunempilo kwaye kunokubiza. Abo banemiqathango yokutya banokuba nobunzima bokugcina.
Ukutya oKutya nokuPhepha
Ukutya kwe-paleo kukhuthaza ukutya okuncinci okucutshungulwayo njengenyama, inkukhu, intlanzi yaselwandle, iziqhamo kunye nemifuno.
Ngeli xesha, iinkozo, i-legumes, iswekile eyongezelelweyo, kunye nokutya okucutshungulwayo kunye nokucocwa konke kulinganiselwe.
Ukutya ukutya
Nazi ezinye zokutya onokuzonwabela kwi-paleo diet:
- Inyama: inyama yenkomo, imvana, ibhokhwe, inyamakazi, njl.
- Iinkukhu: inkukhu, i-turkey, i-goose, idada, njl.
- Ukutya kwaselwandle: , ityhuna, i-mackerel, i-anchovies, i-trout, i-cod, i-haddock, i-catfish, njl.
- Amaqanda: iqanda kunye nabamhlophe
- Iziqhamo: iiapile, iibhanana, iiorenji, iiplum, iipesika, iimelon, iiblueberries, amaqunube, iidiliya, njl.
- Imifuno: iipepile, i-cauliflower, i-broccoli, i-kale, i-anyanisi, i-garlic, isipinashi, i-arugula, i-zucchini, i-squash, njl.
- Amantongomane: i-cashews, i-pistachios, i-almonds, i-walnuts, i-macadamia nuts, i-Brazil nuts, njl.
- Imbewu: imbewu ye-chia, imbewu yethanga, imbewu ye-hemp, njl.
- Amafutha: ioli ye-olive, ioli yeeavokhado, ioli yesundu, ioli yekhokhonathi, ioli yeflaxseed, njl.
- Amayeza kunye neziqholo: i-cumin, i-oregano, i-basil, i-pepper, i-rosemary, i-thyme, i-turmeric, i-ginger, njl.
Ukutya ekufuneka sikuphephe
Nazi ezinye zokutya onokuziphepha ekutyeni kwakho:
- Iimbotyi: iimbotyi, iiertyisi, iilentile, amandongomane, njl.
- Ubisi: ubisi, i-yogurt, ibhotela, i-kefir, ushizi, njl.
- Iisiriyeli: isonka, irayisi, iquinoa, ibhali, rye, buckwheat, farro, njl.
- Iitapile: iitapile ezimhlophe, fries, chips, njl.
- Ioli yemifuno esulungekisiweyo: ioli yecanola, ioli yesafflower, ioyile yesoya, ioyile yecottonseed, ioyile yegrapeseed, njl.
- Ukutya okucutshungulweyo: iifries, iipretzels, iibhiskithi, ukutya okulungeleyo, ukutya okukhawulezayo, njl.
- Izimuncumuncu ezenziweyo: sucralose, aspartame, acesulfame potassium, njl.
- Iswekile eyongeziweyo: izinto ezibhakiweyo, iilekese, izimuncumuncu, iziselo eziswiti, iswekile etafileni, njl.
isishwankathelo
Ukutya okupheleleyo njengeziqhamo, imifuno, inyama, intlanzi kunye neenkukhu zikhuthazwa kwi-paleo yokutya. Kwelinye icala, ukutya okugayiweyo, iimbotyi, iinkozo, ubisi, neeswekile ezongeziweyo kufuneka zilinganiselwe.
Isampulu yeSidlo seSidlo
Nanku umzekelo wemenyu yeentsuku ezi-3 kwi-paleo diet.
YOSUKU 1
- Isidlo sakusasa: i-omelette enegalikhi, itswele, iitumato kunye nesipinatshi
- Isidlo sasemini: i-zucchini noodles kunye ne-turkey meatballs kunye ne-marinara sauce
- Isidlo sangokuhlwa: isalmon ebhakiweyo kunye neewedges zebhatata eziqhotsiweyo
YOSUKU 2
- Isidlo sakusasa: igranola engenazinkozo enealmonds, walnuts, pecans, coconut flakes kunye neziqhamo ezomisiweyo
- Isidlo sasemini: Ibhega yenyathi esongelwa ilethisi kunye nesaladi esecaleni
- Isidlo sangokuhlwa: inkukhu eyosiweyo kunye nesobho yemifuno
Usuku lwe-3
- Isidlo sakusasa: i-chia pudding kunye nobisi lwekhokhonathi, amandongomane, amaqunube, iiblueberries kunye nesinamon
- Isidlo sasemini: iavokhado kunye nesaladi yeqanda lemifuno eneziqhamo ezixubeneyo
- Isidlo sangokuhlwa: isitya se-burrito esine-cauliflower irayisi, inyama yenkomo, i-salsa, i-guacamole, i-pepper kunye netswele
Kukho ezininzi ezikhoyo ukuba ulambile phakathi kokutya.
isishwankathelo
Imenyu yesampula engentla inikezela ngeengcamango zokutya ezinokuthi zifakwe njengenxalenye yokutya kwe-paleo.
Okubalulekileyo
Ukutya kwe-paleo sisicwangciso sokutya esenzelwe ukulinganisa ukutya kwezinyanya zangaphambili zomzingeli wabantu.
Olunye uphando lubonise ukuba le ndlela yokutya inokunceda ukukhuthaza impilo yentliziyo kunye nokukhuthaza ukulawula okungcono kweshukela egazini.
Nangona kunjalo, isenokungafanelanga wonke umntu, njengoko ithintela amaqela amaninzi okutya okunempilo kwaye inokubiza kakhulu kunezinye izidlo. Ukongezelela, abo banemiqathango yokutya banokuba nobunzima bokulungelelanisa.