Iyo Paleo Kudya - Yekutanga Yekutungamira Nongedzo Kudya Chirongwa

Zvemukati

• Paleo Kudya Kudya Chirongwa
• Kudya Kunodzivirira pane iyo Paleo Kudya
• Chikafu chekudya pane iyo Paleo Kudya
• Yakagadziriswa Paleo Kudya
• Inonzwisisika Indulgences
• Chii Chokunwa Kana Wava Ne nyota
• Tarisa Iyi Vhidhiyo
• Muenzaniso wePaleo Menyu kwevhiki imwe chete
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Nyore Paleo Snacks
• Nyore Paleo Yekutenga Chinyorwa
• Nzira Yekugadzira Kudya Kwekudyira Paleo
• Icho Chinokosha

Chikafu chepaleo chakagadzirwa kuti chifanane neicho vavhimi-vanounganidza madzitateguru vakadya zviuru zvemakore apfuura.

Kunyangwe zvisingaite kunyatsoziva izvo zvakadyiwa nemadzitateguru evanhu munzvimbo dzakasiyana dzepasi, vaongorori vanotenda kuti zvikafu zvavo zvaive nezvikafu zvese.

Nekutevera chikafu chakazara-chikafu uye kutungamira hupenyu hunoshanda, vavhimi-vanounganidza vangangodaro vaive nemitengo yakaderera kwazvo yezvirwere zvehupenyu, sekufutisa, chirwere cheshuga uye chirwere chemwoyo.

Muchokwadi, ongororo dzinoverengeka dzinoratidza kuti kudya uku kunogona kutungamira mukuremerwa uremu (pasina koriori kuverenga) uye nekuvandudza kukuru muhutano.

Ichi chinyorwa isumo yakakosha kune iyo paleo chikafu, ichipa yakapusa chirongwa chekudya uye rumwe ruzivo rwakakosha.

Paleo Kudya Kudya Chirongwa

Iko hakuna imwe "chaiyo" nzira yekudya kune wese munhu uye paleolithic vanhu vanobudirira pane dzakasiyana siyana chikafu, zvinoenderana nezvakawanikwa panguva iyoyo uye kupi munyika yavaigara.

Vamwe vakadya chakaderera-carb chikafu chakakwira mune chikafu chemhuka, nepo vamwe vakatevera chakakwira-carb chikafu chine yakawanda zvirimwa.

Funga izvi seyakajairwa gwara, kwete chimwe chinhu chakanyorwa mudombo. Unogona kugadzirisa zvese izvi zvinoenderana nezvako zvaunoda uye zvaunofarira.

Heano matanho:

Idya: Nyama, hove, mazai, miriwo, michero, nzungu, mhodzi, miriwo, zvinonhuwira, mafuta ane hutano nemafuta.

Dzivisa: Zvikafu zvakagadziriswa, shuga, zvinwiwa, zviyo, zvigadzirwa zvakawanda zvemukaka, nyemba, zvinotapira zvekugadzira, mafuta emiriwo, majarini uye mafuta anotapira.

Pfupiso Paleolithic chikafu chevanhu chakasiyana zvichienderana nekuwanikwa uye nzvimbo. Pfungwa yakakosha yeiyo paleo chikafu ndeyekudya chikafu chizere uye kudzivirira chikafu chakagadziriswa.

Kudya Kunodzivirira pane iyo Paleo Kudya

Dzivisa izvi zvekudya uye zvigadzirwa:

• Shuga uye yakakwira-fructose chibage sirasi: Zvinwiwa zvinotapira, majusi emichero, shuga yematafura, zviwitsi, mapeke, ice cream uye zvimwe zvakawanda.
• Zviyo: Inosanganisira zvingwa uye pasita, gorosi, chiperengo, rye, bhari, nezvimwe.
• Mbesa: Bhinzi, nyemba nezvimwe zvakawanda.
• Dairy: Dzivisa mombe zhinji, kunyanya yakaderera-mafuta (dzimwe shanduro dze paleo dzinosanganisira yakazara-mafuta emukaka senge bhotoro nesizi).
• Mamwe mafuta emiriwo: Mafuta eSoybean, oiri yezuva, mafuta ekotoni, mafuta echibage, mafuta akabatwa, safflower oiri nevamwe.
• Trans mafuta: Inowanikwa mumargarine uye zvakasiyana siyana zvakagadziriswa chikafu. Kazhinji inonzi "hydrogenated" kana "zvishoma hydrogenated" maoiri.
• Chakagadzirwa zvinotapira: Aspartame, sucralose, cyclamates, saccharin, acesulfame potasium. Shandisa zvinotapira zvakasikwa panzvimbo.
• Zvikafu zvakagadziriswa zvakanyanya: Zvese zvakanyorwa kuti "chikafu" kana "zvakaderera-mafuta" kana izvo zvine akawanda ekuwedzera. Inosanganisira kutsiva kwekudya kwekugadzira.

Nongedzo yakapusa: Kana ichiita kunge yakagadzirwa mufekitori, usadya.

Kana iwe uchida kudzivirira izvi zvinongedzo, iwe unofanirwa kuverenga zvinyorwa zvemisanganiswa, kunyangwe pazvikafu zvinonyorwa se "zvekudya zvine hutano."

Pfupiso Dzivisa zvese zvakagadziriswa zvekudya uye zvigadzirwa, zvinosanganisira shuga, chingwa, mamwe mafuta emiriwo, mafuta ekushambadzira uye zvinotapira zvekugadzira.

Chikafu chekudya pane iyo Paleo Kudya

Gadzira chikafu chako pane zvakakwana, zvisina kugadzirwa paleo chikafu:

• Nyama: Nzombe, gwayana, huku, turkey, nyama yenguruve nevamwe.
• Hove uye hove dzegungwa: Salmon, trout, haddock, shrimp, shellfish, nezvimwewo Sarudza mhuka dzakabatwa kana uchikwanisa.
• Mazai: Sarudza yemahara-renji, mafuro kana omega-3 akafumisa mazai.
• Muriwo: Broccoli, kare, mhiripiri, hanyanisi, karoti, madomasi, nezvimwe.
• Zvibereko: Maapuro, mabhanana, orenji, mapepa, maavocado, mahabhurosi, bhuruu nezvimwe.
• Tubers: Mbatatisi, mbatatisi, yams, turnips, nezvimwe.
• Nuts uye mbeu: Maamondi, macadamia nzungu, walnuts, hazelnuts, sunflower mhodzi, manhanga mbeu nezvimwe.
• Mafuta ane hutano nemafuta: Yakawedzera mhandara yemafuta emuorivhi, kokonati mafuta, mafuta avocado nevamwe.
• Munyu nezvinonhuwira: Gungwa munyu, gariki, turmeric, rosemary, nezvimwe.

Edza kusarudza huswa-hwakafudzwa, mafuro-akakwidziridzwa uye akasikwa kana iwe uchikwanisa kuzvikwanisa. Kana zvisiri, ingo ita shuwa yekugara uchienda kune yakasarudzika-yakagadziriswa sarudzo.

Pfupiso Idya zvakakwana, zvisina kugadzirwa chikafu senyama, hove, mazai, maveji, michero, mbatatisi, nzungu, mafuta ane hutano nezvinonhuwira. Kana zvichikwanisika, sarudza huswa hwakakodzwa uye zvigadzirwa.

Yakagadziriswa Paleo Kudya

Kwemakore mashoma apfuura, iyo paleo nharaunda yakachinja zvishoma.

Ikozvino kune akati wandei akasiyana mavhezheni epa paleo chikafu. Mazhinji acho anotendera zvimwe zvekudya zvemazuvano zvinoratidzwa nesainzi zvine hutano.

Izvi zvinosanganisira yemhando yepamusoro-yakadyiwa ruomba uye kunyangwe zvimwe zviyo zvisina guteni senge mupunga.

Vanhu vazhinji ikozvino vanofunga nezve paleo setemplate yekumisikidza chikafu chako pairi, kwete hazvo yakatemwa seti yemitemo iwe yaunofanira kutevedzera.

Pfupiso Iwe unogona zvakare kushandisa iyo paleo chikafu senzvimbo yekutanga, uchiwedzera mune zvimwe zvishoma zvimwe zvine hutano chikafu sehuswa-hwakakodzwa bhotela uye gluten-isina zviyo.

Inonzwisisika Indulgences

Izvo zvekudya uye zvinwiwa pazasi zvakanyatsonaka mune zvidiki zvidiki:

• Waini: Hunhu mutsvuku waini yakakwira muma antioxidants uye mishonga inobatsira.
• Chokoreti yakasviba: Sarudza imwe ine 70% kana yakakwira cocoa zvemukati. Mhando yakasviba chokoreti ine hutano chaizvo uye ine hutano hwakanyanya.

Pfupiso Paunenge uchitevera chikafu chepa paleo, iwe unogona kunwa mune diki rewaini tsvuku uye chokoreti yakasviba nguva nenguva.

Chii Chokunwa Kana Wava Ne nyota

Kana zvasvika kune hydration, mvura inofanira kunge iri yako yekuenda-kunwa.

Zvinwiwa zvinotevera hazvisi chaizvo paleo, asi vanhu vazhinji vanozvinwa zvakadaro:

• Tea: Tea ine hutano hwakanaka uye yakatakurwa nema antioxidants uye akasiyana akasiyana makomponi. Green tii yakanyanya kunaka.
• Kofi: Kofi iri chaizvo yakakwira kwazvo muma antioxidants zvakare. Zvidzidzo zvinoratidza kuti ine zvakawanda zvehutano zvinobatsira.

Pfupiso Mvura inofanira kunge iri yako yekunwa yesarudzo kana uchitevera paleo chikafu. Vanhu vazhinji vanonwawo tii nekofi.

Tarisa Iyi Vhidhiyo

Kana pikicha yakakosha mazwi chiuru, vhidhiyo yakakosha miriyoni.

Iyi vhidhiyo ipfupi inotsanangura zvese zvaunoda kuti uzive nezve paleo chikafu.

Muenzaniso wePaleo Menyu kwevhiki imwe chete

Iyi sampuro menyu ine yakaenzana huwandu hweapoo-hushamwari chikafu.

Nenzira dzose, chinja iyi menyu zvinoenderana nezvako zvaunofarira.

Muvhuro

• Kudya kwemangwanani: Mazai nemiriwo zvakakangwa mumafuta ekokonati. Chibereko chimwe chete chemuchero.
• Kwekudya kwemasikati: Chicken saladi namafuta omuorivhi. Tsama dzenzungu.
• Kudya kwemanheru: Burgers (hapana bundu) yakakangwa muhotela, nemiriwo uye imwe salsa.

Chipiri

• Kudya kwemangwanani: Bhekoni nemazai, zvine chimedu chemuchero.
• Kwekudya kwemasikati: Leftover burger kubva husiku hwapfuura.
• Kudya kwemanheru: Salmoni yakakangwa muhotela, nemiriwo.

Chitatu

• Kudya kwemangwanani: Nyama nemiriwo (zvasara kubva husiku hwapfuura).
• Kwekudya kwemasikati: Sandwich mune shizha re lettuce, ine nyama nemiriwo mitsva.
• Kudya kwemanheru: Ground nyuchi inomhanyisa-fry nemiriwo. Mimwe michero.

China

• Kudya kwemangwanani: Mazai uye chimedu chemuchero.
• Kwekudya kwemasikati: Leftover inomhanyisa-fry kubva husiku hwapfuura. Chitsama nzungu.
• Kudya kwemanheru: Fried nyama yenguruve nemiriwo.

Chishanu

• Kudya kwemangwanani: Mazai nemiriwo zvakakangwa mumafuta ekokonati.
• Kwekudya kwemasikati: Chicken saladi namafuta omuorivhi. Tsama dzenzungu.
• Kudya kwemanheru: Steak nemiriwo uye mbatatisi.

Mugovera

• Kudya kwemangwanani: Bhekoni nemazai ane chimedu chemuchero.
• Kwekudya kwemasikati: Leftover steak nemiriwo kubva husiku hwapfuura.
• Kudya kwemanheru: Salmon yakabikwa nemiriwo uye avocado.

Svondo

• Kudya kwemangwanani: Nyama nemiriwo (zvasara kubva husiku hwapfuura).
• Kwekudya kwemasikati: Sandwich mune shizha re lettuce, ine nyama nemiriwo mitsva.
• Kudya kwemanheru: Yakabikwa huku mapapiro nemiriwo uye salsa.

Iko kazhinji hakuna chikonzero chekutevera macalorie kana macronutrients (protein, carbs kana mafuta) pane paleo chikafu, zvirinani kwete pakutanga.

Nekudaro, kana iwe uchida kurasikirwa huremu hwakawanda, izano rakanaka kucheka carbs neimwe nzira uye kudzikamisa kudya kwako kwemafuta ane mafuta, senzungu.

Kana iwe uchida mimwe mienzaniso yekureruka kwepaleo chikafu, verenga ichi chinyorwa: 20 Paleo Basa-Rakaomarara Zvikafu zveKudya.

Pfupiso Iwe unogona kugadzira akasiyana ezvikafu zvinonaka uchishandisa paleo-inoshamwaridzika chikafu. Pamusoro pane muyenzaniso menyu weiyo vhiki imwe pane iyo paleo dhizeti inogona kutaridzika.

Nyore Paleo Snacks

Iko chaiko hakuna chikonzero chekudya zvinopfuura zvitatu pazuva, asi kana iwe ukava nenzara, heano mamwe epoo snacks ayo ari nyore uye ari nyore kutakurika:

• Vana karoti
• Mazai akaomeswa
• Chidimbu chemuchero
• Chitsama nzungu
• Zvasara kubva husiku hwapfuura
• Apple zvidimbu neimwe almond butter
• Ndiro yemabriji ine imwe coconut cream
• Mombe yekuzvigadzirira yakagadzirirwa

Pfupiso Paleo zvinwiwa zviri nyore kugadzirira uye kutora newe kuenda. Mamwe mazano anosanganisira michero, nzungu, mazai akaomeswa kana vana karoti.

Nyore Paleo Yekutenga Chinyorwa

Pane mhando dzakasiyana dzezvikafu zvaunogona kudya pane paleo dhayeti.

Iri nyore rondedzero yekutenga rinofanira kukupa iwe zano rekuti ungatanga sei:

• Nyama: Nzombe, gwayana, nyama yenguruve, nezvimwe.
• Yehuku: Chicken, turkey, nezvimwe.
• Hove: Salmon, trout, mackerel, nezvimwe.
• Mazai
• Miriwo mitsva: Greens, lettuce, madomasi, mhiripiri, karoti, hanyanisi, nezvimwe.
• Miriwo yakasviba: Broccoli, sipinashi, musanganiswa wemiriwo, nezvimwe.
• Zvibereko: Maapuro, mabhanana, mapepa, maorenji, avocado
• Zvibereko: Strawberries, blueberries, nezvimwe.
• Nuts: Maamondi, walnuts, macadamia nzungu, hazelnuts
• Almond ruomba
• Kokonati mafuta
• Mafuta omuorivhi
• Maorivhi
• Mbatatisi
• Condiments: Gungwa munyu, mhiripiri, turmeric, gariki, parsley, nezvimwe.

Ipfungwa yakanaka kubvisa miedzo yese isina kunaka kubva kumba kwako, kusanganisira mashuga mashuga, mapheka, makuki, maputi, chingwa, ayizi kirimu uye zviyo.

Pfupiso Kuti utange pane iyo paleo chikafu, bvisa kicheni chako nemiedzo isina hutano. Tevere, uchishandisa rondedzero yekutenga pamusoro kuisa yako pantry uye firiji nezvinonaka, paleo-zvine hushamwari zvekudya.

Nzira Yekugadzira Kudya Kwekudyira Paleo

Izvo zviri nyore nyore kuita yakawanda yekudyira chikafu paleo-inoshamwaridzika.

Heano mamwe madhairekitori akareruka:

1. Raira nyama- kana hove-yakavakirwa main dish.
2. Wana mimwe miriwo pachinzvimbo chechingwa kana mupunga.
3. Vakumbire kuti vabike chikafu chako mumafuta emuorivhi kana mafuta ekokonati.

Pfupiso Kudya kunze uchitevera paleo chikafu hachifanirwe kunge chakaoma. Ingosarudza nyama kana hove dhishi pane menyu uye chinjana mune mamwe majegi.

Icho Chinokosha

Kudya kwepaleo kunoenzanisirwa mushure mekudya vavhimi-vanounganidza vangangodaro vakatevera. Kunyangwe pasina imwe nzira yekutevera chikafu chepo paleo, zano rekutanga nderekudzivirira chikafu chakagadziriswa uye kutarisisa pane hutano, chikafu chizere.

Zvikafu zvine Paleo zvinosanganisira nyama, hove, mazai, mhodzi, nzungu, michero uye mavegi, pamwe nemafuta ane hutano nemafuta. Dzivisa chikafu chakagadzirwa, zviyo uye shuga.

Iwe unogona zvakare kumisikidza kudya kwako pane paleo chikafu, uchiwedzera mune mashoma ezvazvino zvekudya zvine hutano senge huswa-hwakapihwa ruomba uye gluten-isina zviyo.

Kuti utange pane iyo paleo dhayeti, tarisa muyenzaniso menyu uye yezvinyorwa zvekutenga pamusoro. Tengesa yako kicheni uye pantry neizvi zvine hutano, paleo-zvine hushamwari zvekudya.

Iwe unogona zvakare kutarisa zvinyorwa pazasi pane paleo recipe mazano uye zvimwe.