Ukudla kwe-paleo ukudla okunamaprotheni amaningi, okunama-carbohydrate amaningi okudonsa ugqozi ekudleni okwakucatshangwa ukuthi abantu bakuqala Kusekelwe enkolelweni yokuthi lawa madlozi angabazingeli ayenamazinga aphansi ezifo ezingelapheki, njengokukhuluphala, isifo sikashukela nesifo senhliziyo, kanye kukholakala ukuthi kubangelwa ukuhluka ekudleni kwabo.Nokho, nakuba abanye bethi ukudla kwe-paleo kungathuthukisa impilo futhi kukhulise ukuncipha kwesisindo, abanye baveza ukuthi kunemingcele kakhulu futhi kungaba nzima ukuyilandela.
Lesi sihloko sibuyekeza ukudla kwe-paleo nokuthi kusebenza yini ekunciphiseni isisindo.
Kuyini ukudla kwe-paleo?
Iphethini yezokudla eklanyelwe ukulingisa ukudla kokhokho basekuqaleni.
Nakuba lo mqondo wavela ngawo-1970, wathola ukuduma ngo-2002 ngemva kokuba usosayensi u-Loren Cordain eshicilele incwadi ekhuthaza ukudla.
Ikhuthaza ukusetshenziswa kokudla okuphelele njengezithelo, imifino, inyama, inhlanzi nezinkukhu.
Ngalesi sikhathi, ukudla okugayiwe, okusanhlamvu, nemidumba akuvunyelwe.
Ngokusho kwabasekeli bokudla, ukulandela kungasiza ekuvimbeleni izifo ezingapheli futhi kuthuthukise impilo yonke ().
Ngakolunye uhlangothi, abagxeki baveza ukuthi kungaba nemingcele kakhulu futhi kuqede amaqembu amaningi okudla anothe ngezakhi ezibalulekile.
I-Sumumé
Ukudla kwe-paleo kuyiphethini yokudla esekelwe ekudleni kokhokho bokuqala abazingeli-abaqoqi. Kukholakala ukuthi kusiza ukuvimbela izifo ezingapheli futhi kuthuthukise impilo yonke.
Indlela Yokulandela Ukudla Kwe-Paleo
Ukudla kwe-paleo kuhilela ukunciphisa konke ukudla okwakungatholakali kubazingeli bokuqala, okuhlanganisa ukudla okugayiwe, okusanhlamvu, okusanhlamvu, ubisi, nokuningi.
Esikhundleni salokho, uhlelo lukhuthaza ukugcwalisa ipuleti lakho ngokudla okuphelele okugaywe kancane, okufana nenyama, inhlanzi, inkukhu, izithelo, imifino, amantongomane kanye nembewu.
Noma kunjalo, kunezinhlobonhlobo eziningi zokudla, ngayinye eneziqondiso ezihluke kancane ngokuthi yikuphi ukudla okuvunyelwe.
Isibonelo, okunye ukudla okuguquliwe kwe-paleo akuvimbeli kancane futhi kuvumela ibhotela elifunzwe utshani kanye nezinhlamvu ezingenagluten-free kanye nemifino ngokulinganisela, inqobo nje uma sekucwilisiwe futhi kuphekiwe.
I-Sumumé
Ukudla okuvamile kwe-paleo kuhilela ukunciphisa ukudla okugayiwe, okusanhlamvu, okusanhlamvu, ubisi, noshukela owengeziwe nokudla ukudla okuphelele esikhundleni salokho. Nokho, kunezinhlobonhlobo eziningana.
Ingabe kuyasiza ngokuncipha?
Ukudla kwe-paleo kukhuthaza ukusetshenziswa kokudla okuphelele okunomsoco futhi kukhawule ukudla okugayiwe, okuvame ukuba nama-kilojoule amaningi futhi kungaba nomthelela ().
Futhi inamaprotheni amaningi, anganciphisa amazinga e-ghrelin - "ihomoni yendlala" - ukukugcina ugcwele isikhathi eside ().
Eminyakeni yamuva, ucwaningo oluningi luye lwabonisa ukuthi ukudla kwe-paleo kungasiza ukwandisa ukulahlekelwa isisindo.
Isibonelo, ucwaningo lwabesifazane abangu-70 lwabona ukuthi ukulandela ukudla kwe-paleo izinyanga ezingu-6 kubangele isilinganiso se-6,5 kg yokulahlekelwa kwamafutha kanye nokunciphisa okukhulu ().
Okunye ukubuyekezwa kocwaningo lwe-11 kuphethe ngokuthi ukudla kungasiza ekunciphiseni isisindo, kuphawula ukuthi ababambiqhaza balahlekelwa isilinganiso esingaba ngamakhilogremu angu-8 (3,5 kg) ekulingweni okuhlala phakathi kwezinyanga ezingu-2 neminyaka engu-2 ().
I-Sumumé
Ukudla kwe-paleo kugxile ekudleni okuphelele okunomsoco futhi kuqede okucutshunguliwe. Ucwaningo luye lwabonisa ukuthi le ndlela yokudla ingasiza ekunciphiseni isisindo.
Ezinye izinzuzo
Ukudla kwe-paleo kuye kwaxhunyaniswa nezinzuzo eziningana ezingase zibe khona.
Ikhuthaza impilo yenhliziyo
Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke, sibalwa cishe ingxenye yesithathu yabo bonke abafayo ().
Ucwaningo oluthembisayo lubonisa ukuthi ukudla kwe-paleo kungasiza ngokunciphisa izici eziningana eziyingozi zesifo senhliziyo.
Kwesinye isifundo, abantu abangu-20 abane-cholesterol ephezulu abalandela ukudla kwe-paleo izinyanga ezingu-4 bathola i-cholesterol ye-HDL (enhle) ethuthukisiwe futhi banciphisa amazinga e-triglyceride, kanye nenani eliphansi eliphelele kanye ne-LDL cholesterol ( embi) ().
Olunye ucwaningo lwabantu abangu-34 lwabona imiphumela efanayo, luphawula ukuthi ukulandela ukudla kwe-paleo kwamaviki angu-2 nje kunciphisa ukucindezeleka kwegazi, amazinga e-cholesterol ephelele, kanye ne-triglycerides - konke okuyizinto eziyingozi zenhliziyo yesifo ().
Isekela ukulawula ushukela egazini
Olunye ucwaningo lubonisa ukuthi ukudla kwe-paleo kungasiza ukunciphisa ushukela wegazi futhi kuthuthukise ukuzwela kwe-insulin kubantu abanesifo sikashukela sohlobo 2.
I-insulin iyi-hormone elawula amazinga kashukela egazini. Ukuzwela okwengeziwe kwe-insulin kungathuthukisa ikhono lomzimba wakho lokusebenzisa i-insulin ngempumelelo futhi kusekele ukulawulwa okunempilo kashukela egazini ().
Ucwaningo lwabantu abangu-32 abanesifo sikashukela sohlobo lwe-2 lwathola ukuthi ukulandela ukudla kwe-paleo amasonto angu-12 kuthuthukisa ukuzwela kwe-insulin ngama-45%).
Ngokufanayo, ucwaningo oluncane lwabantu abangu-13 abanesifo sikashukela sohlobo lwe-2 lwaphawula ukuthi ukudla kwakuphumelela kakhulu ekwehliseni amazinga e-hemoglobin A1C, umaka wokulawula ushukela wegazi isikhathi eside, kunokudla kwendabuko.
I-Sumumé
Ucwaningo lubonisa ukuthi ukudla kwe-paleo kungasiza ukuthuthukisa impilo yenhliziyo futhi kuthuthukise ukulawula ushukela wegazi.
Okungase kube nokubi
Nakuba ukudla kwe-paleo kunikeza izinzuzo ezimbalwa zezempilo ezingase zibe khona, kukhona futhi okumbalwa okumele kucatshangelwe.
Okokuqala, iqeda amaqembu amaningana okudla anomsoco futhi ngokuvamile angajatshulelwa njengengxenye yokudla okunempilo.
Isibonelo, acebile ku-fiber, amaprotheni kanye nenqwaba yama-micronutrients, njengensimbi, i-zinc nethusi ().
Khonamanjalo, ucwaningo lubonisa ukuthi okusanhlamvu kungaxhunyaniswa nengozi ephansi yesifo sikashukela sohlobo 2, isifo senhliziyo, nezinhlobo ezithile zomdlavuza ().
Njengoba ukudla kwe-Paleo kubheka amaqembu amaningi okudla ngaphandle kwemingcele, labo abanemikhawulo yokudla, kuhlanganise, bangase bakuthole kunzima ukulandela.
Ukwengeza, kungase kube nzima ukudla ezindaweni zokudlela noma ukuya emibuthanweni yomkhaya ngoba ungase ungaqiniseki ngezithako ezisetshenziswa ezitsheni ezithile.
Ukwengeza, ingabiza kakhulu kunezinye izindlela zokusetshenziswa ngoba idinga imikhiqizo eminingi emisha, inyama, inhlanzi kanye nezinkukhu - konke okungabiza.
I-Sumumé
Ukudla kwe-paleo kuvimbela amaqembu amaningana okudla okunempilo futhi kungabiza. Labo abanemikhawulo yokudla bangase babe nobunzima bokugcina.
Ukudla Okufanele Ukudle Futhi Ukugweme
Ukudla kwe-paleo kukhuthaza ukudla okuhlukahlukene okugaywe kancane njengenyama, izinkukhu, izilwane zasolwandle, izithelo nemifino.
Ngalesi sikhathi, okusanhlamvu, okusanhlamvu okusanhlamvu, ushukela owengeziwe, nokudla okugayiwe kanye nokucolisisiwe konke kulinganiselwe.
Ukudla okudliwayo
Nakhu okunye ukudla ongakujabulela ekudleni kwe-paleo:
- Inyama: inyama yenkomo, iwundlu, imbuzi, inyamazane, njll.
- Izinkukhu: inkukhu, i-turkey, ihansi, idada, njll.
- Ukudla kwasolwandle: , i-tuna, i-mackerel, i-anchovies, i-trout, i-cod, i-haddock, i-catfish, njll.
- Amaqanda: izikhupha zamaqanda nabamhlophe
- Izithelo: ama-apula, ubhanana, amawolintshi, ama-plums, amapentshisi, amakhabe, ama-blueberries, ama-strawberry, amagilebhisi, njll.
- Imifino: upelepele, ukholifulawa, i-broccoli, i-kale, u-anyanisi, u-garlic, isipinashi, i-arugula, i-zucchini, i-squash, njll.
- Amantongomane: ama-cashews, ama-pistachios, ama-alimondi, ama-walnuts, amantongomane e-macadamia, amantongomane aseBrazil, njll.
- Imbewu: imbewu ye-chia, imbewu yethanga, imbewu ye-hemp, njll.
- Amafutha: amafutha omnqumo, amafutha kakotapheya, amafutha esundu, amafutha kakhukhunathi, amafutha e-flaxseed, njll.
- Amakhambi nezinongo: i-cumin, i-oregano, i-basil, i-pepper, i-rosemary, i-thyme, i-turmeric, i-ginger, njll.
Ukudla Okufanele Kugwenywe
Nakhu okunye ukudla okufanele ukugweme ekudleni kwakho:
- Imifino: ubhontshisi, uphizi, udali, amakinati, njll.
- I-Milkman: ubisi, iyogathi, ibhotela, i-kefir, ushizi, njll.
- Okusanhlamvu: isinkwa, irayisi, i-quinoa, ibhali, i-rye, i-buckwheat, i-farro, njll.
- Amazambane: amazambane amhlophe, athosiwe, ama-chips, njll.
- Amafutha emifino acwengisisiwe: uwoyela we-canola, uwoyela we-safflower, uwoyela wesoya, uwoyela we-cottonseed, uwoyela we-grapeseed, njll.
- Ukudla okugayiwe: ama-fries, ama-pretzels, amabhisikidi, ukudla osekulungele, ukudla okusheshayo, njll.
- Ama-sweeteners okwenziwa: i-sucralose, i-aspartame, i-acesulfame potassium, njll.
- Ushukela owengeziwe: izinto ezibhakwayo, amaswidi, ama-dessert, iziphuzo ezinoshukela, ushukela wetafula, njll.
I-Sumumé
Ukudla okuphelele njengezithelo, imifino, inyama, inhlanzi nezinkukhu kukhuthazwa ekudleni kwe-paleo. Ngakolunye uhlangothi, ukudla okugayiwe, okusanhlamvu, okusanhlamvu, ubisi, noshukela owengeziwe kufanele kulinganiselwe.
Isampula Ukudla Plan
Nasi isibonelo semenyu yezinsuku ezi-3 yokudla kwe-paleo.
Jour 1
- Ukudla kwasekuseni: i-omelette negalikhi, u-anyanisi, utamatisi nesipinashi
- Isidlo sasemini: ama-noodle we-zucchini ane-turkey meatballs kanye ne-marinara sauce
- Isidlo sakusihlwa: i-saumoni ebhakwayo nama-wedges amazambane athosiwe
Jour 2
- Ukudla kwasekuseni: i-granola engenazinhlamvu nama-alimondi, ama-walnuts, ama-pecans, ama-coconut flakes nezithelo ezomisiwe
- Isidlo sasemini: Ibhega yenyathi egoqwe ulethisi kanye nesaladi eseceleni
- Isidlo sakusihlwa: inkukhu eyosiwe ngesobho lemifino
Usuku lwe-3
- Ukudla kwasekuseni: i-chia pudding nobisi lukakhukhunathi, amantongomane, ama-strawberry, ama-blueberries kanye nesinamoni
- Isidlo sasemini: ukwatapheya kanye nesaladi yeqanda lemifino elinezithelo ezixubile
- Isidlo sakusihlwa: isitsha se-burrito ne-cauliflower rice, inyama yenkomo, i-salsa, i-guacamole, upelepele no-anyanisi
Kukhona futhi eziningana ezitholakalayo uma ulamba phakathi kokudla.
I-Sumumé
Imenyu yesampula engenhla inikeza imibono yokudla engafakwa njengengxenye ye-paleo diet.
Iningi
Ukudla kwe-paleo kuwuhlelo lokudla olwenzelwe ukulingisa ukudla kokhokho bokuqala abazingeli abaqoqayo.
Olunye ucwaningo luye lwabonisa ukuthi le ndlela yokudla ingasiza ekukhuthazeni impilo yenhliziyo futhi ikhuthaze ukulawula kangcono ushukela wegazi.
Nokho, ingase ingafaneleki kuwo wonke umuntu, njengoba ikhawulela amaqembu amaningi okudla okunempilo futhi ingase ibize kakhulu kunezinye izidlo. Ukwengeza, labo abanemikhawulo yokudla bangase babe nobunzima bokukulungisa.