Umgaqo we-paleo-diets
Wonke umntu olandela le ndlela kufuneka alahle yonke ukutya kunye nokupakishwa. Ngelo xesha, kubalulekile ukunciphisa ukusetyenziswa kweemveliso zobisi, imifuno, okusanhlamvu, izityalo, iintlobo zezilwanyana ezinamafutha kunye nokutya okunomxholo ophezulu weetyuwa, iswekile, imveliso yepuphu kunye nobusi.
Imigaqo ye "paleo" yanamhlanje
Yidla ukutya okusemgangathweni okuphekwe ngokufanelekileyo. Qaphela i-pastries kunye nokutya kwiivenkile nakwiivenkile. Zama ukutya ukutya okuzenzela.- Ungadli ilayisi, ingqolowa nezinye izityalo. Oku kunzima, kodwa kunokwenzeka. Ukuba awuyi kubakhupha ngaphandle kokutya kwakho, zama ukunciphisa ukusebenzisa kwabo.
- Iidywidi zimbi. Ungabandakanyi kwi-honey honey, isiraphu yengqolowa, iswekile, isiraphu yomdaka.
- Ungayisebenzisi ioli kwiimbewu kunye neesityalo zokutya. Yenza isaladi yakho igqoke. Kunoko, ungadla ibhotela, ioli kunye neoli yeoli.
- Yidla inyama ephezulu. Kukulungele ukutya izilwanyana, zikhulile kwi-omega-3 kunye ne-omega-6, ngaphezu kokukhula kwimiqolo. Jabulela inyama ebomvu.
- Yidla amaqanda, ziqulethe ezininzi izondlo.
- Izihlandlo eziliqela ngeveki, udle iintlanzi.
- Ukusetyenziswa kwemifuno kubaluleke kakhulu xa udibanisa kunye namafutha amnandi.
- Zithintele ekusebenziseni iziqhamo, ngakumbi ezo zinexabiso elikhulu le-fructose. Iibroji zikhethileyo zikhethekileyo zeziqhamo. Isixa esikhulu se-fructose sichaphazela kakhulu isibindi. Kwakhona i-paleodieta ingabandakanyi kwimifuno yokutya ene-starch.
- Imveliso yobisi yesondlo iyiluncedo kakhulu kummandla webhaktheriya zamathumbu.
- Qiniseka ukuba uthathe i-vitamin engaphezulu "D", ungayikhohlwa malunga nezo zongezelelo njengeoli yeentlanzi, iodine, i-magnesium, i-potassium, i-selenium.
- Umntu ufuna ixesha elithile ukulungelelanisa ne-palaeodite. Umzimba uvumelanisa nokusebenzisa amafutha esikhundleni se-carbohydrates njengomthombo wamandla.
- Ukulala kubaluleke kakhulu. Ukulala ubuncinane iiyure eziyi-8 ngosuku.
Ingqiqo malunga nemveliso efaka i-paleodiet, idibanise. Izondlo zihlala ziphikisana ngale nto. Ukuthandwa kwe-paleopodhodak ukondla kukhula. Ngoku injalo iinkwenkwezi ze-showbiz njengoPaul Walker, uMathem McConaughey noMegan Fox baye batshintshela kwi-paleodiet.
Umzekelo wemenyu
Isidlo sakusasa:
- 400 g ye-berry yobumbanyo;
- zinyameko zincinci;
- 1 indebe yekhofi.
Wesibini isidlo sasekuseni:
- 1 apula;
- yenkomo yenkomo eyomileyo;
- 1 indebe yamanzi;
- 10 izantyambo zama-alimondi.
Ukutya:
- inxalenye enkulu yesaladi yemifino;
- 50 g yesalmon;
- 1 isipuni seoli yeoli;
- 200 g i-melon;
- 1 indebe yamanzi.
Phakathi kwesidlo sasemini nesidlo sakusihlwa:
- 100 g yenkukhu;
- 2 kiwi izithelo;
- 1 ukukhonza imifuno emitsha;
- 1 indebe yamanzi.
Isidlo:
- 15 iilummond;
- 100 g ye-fat-fat steast steak;
- 400 g ye-broccoli kunye nekholifulawa;
- 1 indebe yamanzi.
Emva kokutya:
- 1 elinezambatho ezimbalwa;
- 1 i-orange;
- 100 g yeentlanzi ezisiweyo (kungekhona, ukuba kunjalo, ukuba iprotheni ayanele);
- 1 indebe yamanzi.
Imiba emihle ye-paleodietitis
Xa i-"paleo" ibonwa, inqanaba leshukela legazi liqhelekile. Ngoku abaninzi banesifo seshukela ephezulu. Ukomelela kwinqanaba, ubuncinci obuya kulambile. Ngokukodwa ukwanda kwentshukela kubangela isifo sikashukela.
I-paleodieta isekelwe ekudleni okungenasiswanga ngamafutha. Ukusetyenziswa kwamafutha angatyekiweyo kuya kuncipha emva kokukhutshwa kweemveliso zobisi kunye nokutya okunamafutha ekudleni. Oku kuya kunceda i-cholesterol yezantsi iyanciphisa kakhulu umngcipheko wokuphuhlisa isifo senhliziyo.
Nge-paleoideate awudingi ukujonga imithombo eyongezelelweyo yeprotheni. Isidlo ngasinye siquka izitya zenyama ephantsi. Ukudibana kokutya kunye nenani elikhulu lemifuno liya kunciphisa ukusetyenziswa kweekhalori, kwaye oku kuncedisa ekulahlekeni kwesisindo.
Iinkalo ezingekho phantsi kwe-paleodietitis
Ingxaki ebalulekileyo ye-paleo-diet ingaba yimenyu engafanelekanga, eya kuthi ithintele ukungena ngokwaneleyo kwama-carbohydrates. Oku kungukuthi uxhamla kakhulu kwimidlalo. Emva koko ufumene i-carbohydrates kwimifuno neziqhamo aziyi kukwanela. Unokusombulula ingxaki - kufuneka uzalise umzimba wakho ngeziqhamo eziphezulu kwi-carbohydrates (iininaples, ibhanana, i-cherry).
Ngoku makhe siqhube kwizityalo. Bangakwazi ukongeza iphrotheni ipowder kwi-ration. Nangona kunjalo, oku akuyi kuba yi-paleodiet yangempela. Ngoko ke, izityalo zemifuno akufanele zihambe kule ndlela yokutya.
Ngaphambi kokufudukela kwi-paleodiet, kufuneka ucinge ngenyameko ukuba unokulandela imigaqo. I-Paleodieta ifanelekile kubantu abakhokelela ekusebenzeni ngokusebenzayo. Kuya kunceda ukuphucula imetabolism nokunciphisa ubunzima.