Chii chinonzi paleo chikafu, chekudya uye kuti chinoshanda sei

Zvemukati

• Chii chekudya
• 1. Zvibereko nemiriwo
• 2. Nyama ine mafuta mashoma
• 3. Michero yakaomeswa, mhodzi nemafuta
• 4. Kofi netii
• Zvikafu zvekudzivirira
• Musiyano uripo pakati pekudya kwePaleo uye Yakadzika Carb
• Paleo chikafu chekuderedza uremu
• Paleo Kudya Menyu

Kudya kwePaleolithic, kunozivikanwawo sekudya kwepaleo, rudzi rwechikafu chine hwaro hwakavakirwa pazvikafu zvakaitwa nemadzitateguru edu munguva yematombo, yaive yakavakirwa pakuvhima, kuitira kuti 19 kusvika 35% yezvikafu zvive mapuroteni, 22 kusvika 40% yemakabhohaidhiretsi uye 28 kusvika 47% yemafuta.

Kudya uku sarudzo kune vanhu vanoda kudzikisa huremu kana kudzora zviri nani zveshuga zveropa, vachiita dzimwe shanduko mumararamiro avo. Kudya uku kunonyanya pamusoro pekudyiwa kwechikafu chitsva uye chechisikigo, kudzivirira chikafu chakagadziriswa uye kupfuma mune zvine hutano mafuta masosi, nzungu, nyama ine mafuta mashoma, hove uye hove dzegungwa.

Izvo zvakakosha kuti utaure kuti mhando iyi yekudya haisi yemunhu wese, uye zvakakosha kubvunza wezvehutano kuitira kuti kuongororwa kwega kuitwe uye chirongwa chehutano chinoenderana nezvinodiwa uye mamiriro ehutano anoratidzwa.

Chii chekudya

Kubva pane yekuvhima chikafu uye kuunganidzwa kwekudya, iyo Paleolithic chikafu chinosanganisira:

1. Zvibereko nemiriwo

Mune chikafu chePaleolithic, yakawanda miriwo nemichero inofanirwa kudyiwa, zvirinani mbishi, ne peel uye bagasse.

2. Nyama ine mafuta mashoma

Iyo nyama yakabva mukuvhima mhuka nekuredza munguva yePaleolithic, uye inogona kudyiwa muhuwandu hwakawanda. Kuwedzera uku kudyiwa kweprotein chikafu kunobatsira kusimbisa mhasuru uye nekupa kugutisa muviri, zvichibatsira kudzora nzara.

Sezvineiwo, nyama dzinofanirwa kunge dzakaderera mumafuta, pasina mafuta anoonekwa, uye nyama yedatya, nyama yenguruve, huku, turkey, zai, gwayana, nyama yembudzi, chiropa, rurimi nemongo zvinogona kudyiwa. Uye zvakare, hove uye hove dzegungwa dzinogona zvakare kudyiwa.

Nekudaro, zvakakosha kuti urangarire kuti mune mamwe mamiriro kunyanyisa kudya nyama kunofanirwa kudzivirirwa, sezvazviri zviitiko zvechirwere chetsvo chisingaperi uye gout

3. Michero yakaomeswa, mhodzi nemafuta

Michero yakaomeswa ipfuma sosi yemonounsaturated mafuta, saka zvinokwanisika kusanganisira maamondi, eBrazil nzungu, nzungu dzekashewiti, hazelnuts, walnuts, pistachios, macadamia, manhanga, sesame uye sunflower mbeu mune chikafu.

Uye zvakare, zvinokwanisika kudya mafuta omuorivhi, avocado neflakisi, pamwe neavocado pachayo, zvisinei zvakakosha kuti mhando dzemafuta idzi dzishandiswe zvishoma, kazhinji mashupuni mana pazuva.

4. Kofi netii

Kofi netii zvinogona kuverengerwa mukudya, asi zvine mwero, zvirinani kamwe pazuva uye zvinofanirwa kutorwa pasina kuwedzera shuga. Uye zvakare, zvakare zvinokwanisika kusanganisira huchi nemichero yakaomeswa, asi zvidiki zvidiki.

Zvikafu zvekudzivirira

Zvikafu zvinotevera hazvipo muPaleolithic chikafu:

• Zviyo uye chikafu chine izvozvo: mupunga, gorosi, oats, bhari, quinoa uye chibage;
• Zviyo: bhinzi, nzungu, soya uye zvese zvinogadzirwa, zvakadai tofu, pizi nenyungu;
• Tubers: mufarinya, mbatatisi, yamamu, celery uye zvigadzirwa zvakatorwa;
• Shuga uye chero chikafu kana gadziriro ine shuga, senge makuki, makeke, majuji akasanganiswa uye zvinwiwa;
• Mukaka uye zvigadzirwa zvemukaka, senge chizi, yogati, kirimu yakasviba, mukaka wakanyoroveswa, bota uye ice cream;
• Zvikafu zvakagadzirwa uye yakarongedzwa;
• Nyama ine mafutasenge bacon, bologna, sausage, turkey uye huku ganda, ham, pepperoni, salami, nyama yemumagaba, nyama yenguruve nembabvu;
• munyu uye zvekudya zvirimo.

Zvichienderana nemunhu, zvinokwanisika kuchinjisa chikafu chePaleolithic kumunhu, uchikwanisa kudya nyama dzakatengwa muzvitoro, kutenga maorivhi nemafuta eflakisi nehupfu hunobva mumbeu dzemafuta, senge hupfu hweamondi neeflakisi, semuenzaniso. Tsvaga kuti ndezvipi zvekudya zvine makabohydrate mazhinji.

Musiyano uripo pakati pekudya kwePaleo uye Yakadzika Carb

Musiyano mukuru ndewekuti mukudya kwePaleo iwe unofanirwa kudzivirira mhando dzese dzezviyo dzakazara mu makabhohaidhiretsi, senge mupunga, gorosi, chibage uye oats, semuenzaniso, nepo muchikafu cheLow Carb zviyo izvi zvichiri kugona kudyiwa muhuwandu hushoma nguva pavhiki.

Uye zvakare, iyo Low Carb chikafu chinobvumidza kudyiwa kwechikafu chakagadzirwa, chero bedzi vasina kupfuma mushuga, hupfu uye mamwe makabohydrate, nepo paPaleo chakanakira kudzikisa kudyiwa kwechikafu chakagadzirwa zvakanyanya sezvinobvira. Dzidza maitiro ekuita yakaderera carb chikafu.

Paleo chikafu chekuderedza uremu

Kudya kwePaleolithic inzira huru kune avo vanoda kuonda, sezvo kubviswa kwezviyo uye chikafu chakagadziriswa kunobatsira zvakanyanya kudzikamisa macalorie kubva kuchikafu uye nekuvandudza metabolism yemuviri.

Uye zvakare, yakafuma mumiriwo, faibha uye mapuroteni, zvinovaka muviri izvo zvinowedzera kuguta uye zvinoderedza chishuwo chekudya. Zvishoma nezvishoma, muviri unochinjika pakuderedzwa kwemakabhohaidhiretsi uye hauchapotsa chikafu chakafanana nemaswiti, chingwa, makeke uye zvinwiwa.

Paleo Kudya Menyu

Iyi tafura inotevera inoratidza muenzaniso we3-mazuva epaleo menyu yekudya:

Huwandu hunowanikwa pane menyu hunosiyana zvichienderana nezera, bonde, chiitiko chemuviri uye kuti munhu wacho ane chero chirwere chakabatana here kana kuti kwete, saka zvakakosha kuenda kune anoona nezvechikafu kuti aite ongororo yakakwana uye kumisikidza chirongwa chakakodzera chekudya. kune zvaunoda.

Izvo zvakakosha kuti urangarire kuti usati watanga chero kudya, zvakakosha kuti utaure nachiremba uye nyanzvi yezvokudya kuti uongorore hutano uye ugamuchire nhungamiro yakatarwa yenyaya imwe neimwe. Uye zvakare, kunwa mvura yakawanda uye kudzidzira kurovedza muviri nguva dzose maitiro anobatsirawo kudzikisa huremu uye kudzivirira zvirwere.