Iko Paleo Kudya Kunopa Utano Panguva Yepamuviri?

Zvemukati

• Ngozi dze paleo chikafu kana uine pamuviri
• Ngozi
  
• Chii chinonzi paleo chikafu?
• Kubatsirwa kwepaleo chikafu
• Unofanirwa kuyedza paleo chikafu panguva yepamuviri?
• Kutora

Munguva yekuzvitakura, zvakakosha kuti udye zvine hutano sezvazvinogona kuti ugare uine simba uye nekupa mwana wako ari kukura-anouya.

Iwe ungangodaro wakanzwa nezve mabhenefiti eiyo paleo chikafu, kana kudya "caveman maitiro" nekutevera maitiro evavhimi vako-vanounganidza madzitateguru Kudya kwepaleo kunosanganisira kucheka chikafu chakawanda chakarimwa uye chakagadziriswa.

Kana iwe uri nepamuviri, zvakakosha kudzora chikafu chisina kudya, tora mavitamini ako epamuviri, uye udye zvakasiyana siyana zvekudya zvine hutano. Asi zvinogona kunge zvisina kuchengetedzeka kutanga kudya kunorambidza paunenge uchitarisira. Kunyatso kubvisa dairy uye makabhohaidhiretsi emagetsi sosi yezviyo, semuenzaniso, zvinogona kunge zvisina kuchengetedzeka kune mwana-wako-achave.

Hezvino chikonzero nei iwe ungangoda kurega kurega kuenda paleo kusvika mushure mekubata pamuviri.

Ngozi dze paleo chikafu kana uine pamuviri

Iko kune kushomeka kutsvagurika kunowanikwa nezve chaiwo maringe uye mabhenefiti epaleo chikafu uye nhumbu.

Asi pakave nezvidzidzo pamusoro pevakadzi vane pamuviri vanodya mapuroteni-epamusoro, kudya kwakaderera-kwehydrohydrate. Aya ndiwo mamwe eesimboti ehunhu hwenhungamiro mumwe munhu ari pachikafu chepaleo aiteedzera.

Chidzidzo chakaburitswa mumagazini Hypertension chakawana kuti vakadzi vakawedzera kunwa kwavo nyama nehove panguva yekuzvitakura vakazvara vana vakaratidza kukwirisa kweropa munguva inotevera muhupenyu.

Zvimwe zvidzidzo zvakaona kuti kudya huwandu hwakawanda hwenyama tsvuku uye huwandu hwakaderera hwemakabohydrate panguva yekuzvitakura kunoenderana nekudzikiswa kwekukura kwemucheche uye huremu hwekuzvarwa pahunobereka. Izvo zvinogona zvakare kuwedzera cortisol secretion mukupindura kunetseka kwepfungwa kana mwana achinge akura.

Imwe yenyaya yakanaka nezve iyo paleo chikafu ndeyekuti haina kukurudzira iwe kubvisa zvachose makabhohaidhiretsi. Iwe unogona achiri kudya michero nemiriwo, kusanganisira ine dzakaomesesa senge mbatatisi, sechikamu chehurongwa. Inokurudzirawo kudya mafuta ane hutano uye nyama yemombe yakadyiswa huswa. Kana iwe uchitevera iyo paleo yekudya panguva yekuzvitakura, unogona kudzikisa njodzi dzinosanganisirwa neeprotein-dhayeti nekusarudza mafuta ane mafuta. Unokurudzirwawo kunwa mvura yakawanda. Zvakakosha kugara uine hydrated panguva yekuzvitakura.

Zvimwe zvidzidzo zvinodiwa kuti uongorore iwo mapfupi- uye marefu-marefu mhedzisiro mhedzisiro yeiyo paleo chikafu kune vakadzi vane nhumbu uye vacheche-vanozove.

Kana iwe uchitove uchitevedzera iyo paleo yekudya preregnancy, bvunza chiremba wako kana zvakachengeteka kuti iwe uenderere mberi.

Ngozi

• Kuwedzerwa kwekudya kwenyama uye hove panguva yekunonoka kubata kunogona kukonzera kukwirisa kweropa systolic muvana mushure mehupenyu.
• Huwandu hwehuwandu hwemapuroteni emhuka uye huwandu hwakaderera hwemakabhohaidhiretsi panguva yekuzvitakura hunosanganisirwa nekudzikiswa kwekukura kwemucheche uye huremu hwekuzvarwa.

Chii chinonzi paleo chikafu?

Kuteedzera chikafu chepa paleo zvinoreva kutevedzera mashandisiro anoita vavhimi-vaiunganidza panguva yePaleolithic, makore anosvika 2.5 miriyoni kusvika zviuru gumi zvakapfuura. Kuti utaure zviri pachena, pakanga pasina zvitoro panguva iyoyo. Kudya kwacho kunotsamira zvakanyanya pane izvo zvaiwanikwa usati warima uye kugadzirwa kwechikafu. Chikafu chinogamuchirwa chikafu chinosiyana zvishoma zvichienderana nekwaanobva.

Zvokudya zvepaleo zvinosanganisira:

• nyama dzakaonda
• michero
• hove
• miriwo, kusanganisira starchy tubers nemidzi
• nzungu nembeu

Pakudya kwepaleo, iwe unowanzo dzivisa zvese zvinogadzirwa zvekudya. Zvimwe zvekudya zvaunofanira kudzivirira pane paleo chikafu zvinosanganisira:

• zviyo
• nyemba
• zvigadzirwa zvemukaka
• yakanatswa shuga
• munyu
• mbatata chena

Kubatsirwa kwepaleo chikafu

Kana iwe usiri nepamuviri, mabhenefiti eiyo paleo chikafu anogona kusanganisira:

• kuderedzwa kuzvimba
• kuonda
• kunatsiridza glucose kushivirira
• kuwedzera kuda kudya

Nepo zvimwe zveizvi zvingaite senge zvakanaka, kudya kunodzora uremu panguva yekuzvitakura kunogona kuva nenjodzi, sekureva kweAmerican Pregnancy Association. Dai iwe wanga uri pane huremu hune hutano usati wabata pamuviri, iwe uchazoda kuwana 25-35 mapaundi pamwedzi mipfumbamwe inotevera. Iwe ungangoda kuwana zvakawanda kana zvishoma, zvichienderana kana iwe waive wakanyanya kufuta, kufutisa, kana kushaya huremu usati wabata nhumbu.

Carbohydrate zvakare yakakosha sosi yesimba panguva yekuzvitakura. Vakadzi vane nhumbu vanoda matanhatu kusvika gumi nesere servings yemakabhohaidhiretsi zuva rega rega. Ivo vanokupa iwe nesimba raunoda, iwe uchipa:

• faibha
• iron
• B mavhitaminzi
• zvicherwa zvakasiyana siyana

Imwe yakasarudzika kune carbohydrate zvinodiwa panguva yekuzvitakura ingangove kana iwe ukaonekwa uine gestational chirwere cheshuga. Taura nachiremba wako nezvenzira dzekugadzirisa kudya kwako uye chengeta shuga yako yeropa mukutarisa.

Unofanirwa kuyedza paleo chikafu panguva yepamuviri?

Kumwe kutsvagurudza kunodiwa kuti uongorore njodzi uye mabhenefiti ezve paleo chikafu panguva yekuzvitakura. Asi nyanzvi dzinosimbisa kukosha kwekudya zvakasiyana siyana zvinovaka muviri kusvikira waendesa.

Panzvimbo yekutevera kudya kunorambidza, edza kudya zvinhu zvakasiyana-siyana zvine hutano kubva mumapoka ezvikafu zvekudya pakudya kumwe nekumwe. Iwo ekutanga mapoka ezvikafu ndeaya:

• mapuroteni uye nyemba
• zviyo
• michero
• miriwo
• dairy, kana calcium-yakawanda nondairy dzimwe nzira
• mafuta ane hutano

Kunyangwe uine nhumbu yekuchiva, edza kudzikisira chikafu chisina kudya, chikafu chinokurumidza, uye maswiti zvakanyanya sezvinobvira.

Iwe nemwana wako muchabatsirwa nekudya zvine hutano zvinosanganisira:

• protein
• calcium
• makabhohaidhiretsi
• mafuta ane hutano
• mavhitaminzi uye zvicherwa
• iron
• folic acid

Carbohydrate akakosha panguva yekuzvitakura. Ivo vanokupa iwe simba raunoda uye vanokupa iwe mavitamini, zvicherwa, uye fiber.

Tsiva zvakagadziriswa carbs ne:

• zviyo-zviyo zvingwa, pasita, uye zviyo
• bhinzi nedzimwe nyemba
• mbatatisi uye mimwe miriwo ine sitachi
• brown mupunga, quinoa, uye imwe yakazara zviyo
• michero

Zvigadzirwa zvemukaka zvinogona zvakare kuve chikamu chakakosha chekudya kwakanaka kwepamuviri. Ivo vanopa muviri wako necalcium, iyo mwana wako-anofanirwa kuve anoda kunyatso kukura mapfupa nemeno. Kana iwe uri lactose-isingashiviriri, uine mukaka allergies, kana kusarudza kusadya mukaka, iwe unofanirwa kudya chikafu chine calcium-zuva nezuva semaguru, kare, sardines nemapfupa, broccoli, uye yakasviba mashizha mashizha. Kana iwe uchinetseka kuti hausi kuwana calcium yakakwana, taura nachiremba wako nezve nhumbu-yakachengeteka yekuwedzera.

Kutora

Kana iwe uine chinangwa chekutevera paleo-dhayeti chikafu uchiri nepamuviri, sarudza mafuta ane mafuta nehove, wedzera mamwe mafuta emiti, uye unodya midzi miriwo zuva nezuva kudzikisa njodzi dzekudya yakawandisa mapuroteni. Wedzera mune marume zvakare, ayo anogona kukubatsira iwe kuti usvike kune ako folate zvinodiwa panguva yekuzvitakura. Ita shuwa yekutora prenatal vhitamini zuva nezuva.

Panzvimbo pekutevera kudya kwakasimba sepaleo panguva yepamuviri, tarisa kudya zvakasiyana siyana zvine hutano, chikafu chizere pakudya kwega kwega uye kudzivirira kudya kweprotein. Tsiva zviyo zvako zvakanatswa nezvose-zviyo shanduro, uye gadzirisa zvinwiwa zvine shuga uye zvinwiwa. Inwa mvura yakawanda kuti ugare uine hydrated. Taura nachiremba wako uye chiremba wezvekudya nezve izvo zvaunodya zvezuva nezuva zvinodiwa uye zvinodiwa kwetatu yega yega.