Paleo Kudya Ongororo: Inoshanda here Kuti Uremerwe Kurema?

Zvemukati

• Chikamu chezveMweya Chikafu: 4.33 kunze kwe5
• Chii chinonzi paleo chikafu?
• Nzira yekutevera paleo chikafu
• Izvo zvinobatsira kurasikirwa nekurema?
• Zvimwe zvakanaka
• Inosimudzira hutano hwemwoyo
• Inotsigira kudzora kweshuga muropa
• Zvichida kudzikira
• Chikafu chekudya uye chekudzivirira
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Muenzaniso chirongwa chekudya
• Zuva 1
• Zuva 2
• Zuva 3
• Chinokosha

Chikamu chezveMweya Chikafu: 4.33 kunze kwe5

Iyo paleo chikafu ipuroteni yakakwira, yakaderera carb kudya chirongwa icho chinoenzanisirwa mushure mekufungidzirwa kudya kwevanhu vekutanga.

Zvinoenderana nekutenda kwekuti madzitateguru-anounganidza madzitateguru aya aive nemitengo yakaderera yezvisingaperi mamiriro, sekufutisa, chirwere cheshuga, uye chirwere chemwoyo, uye zvinonzi zvinonzi zvinokonzerwa nekusiyana kwekudya kwavo.

Zvisinei, nepo vamwe vachiti chikafu chepa paleo chinogona kuvandudza hutano nekusimudzira kuonda, vamwe vanotaura kuti zvinonyanya kudzvinyirira uye zvinogona kunetsa kutevera.

Ichi chinyorwa chinoongorora kudya kwepaleo uye kana kuchishanda pakurema uremu.

• Chikamu chakazara: 4.33
• Kuonda: 5
• Kudya zvine hutano: 4
• Kugadzikana: 5
• Muviri wese hutano: 3.25
• Hutano hutano: 5
• Uchapupu hwakavakirwa: 3.75

ZVINOKOSHA ZVINOKOSHA: Kudya kwePaleo idiki carb kudya maitiro ayo anokurudzira kudya chikafu chizere semichero, miriwo, hove, nyama, uye huku. Kunyangwe inogona kutsigira kurema manejimendi, inogona zvakare kuve yakanyanya kudzvinyirira kune vamwe vanhu.

Chii chinonzi paleo chikafu?

Chikafu chepaleo chikafu chekudya chakagadzirirwa kutevedzera kudya kwemadzitateguru ekutanga evanhu.

Kunyangwe iyo pfungwa yakabuda muma1970, yakawana mukurumbira wakapararira muna 2002 mushure mekunge musayendisiti Loren Cordain aburitsa bhuku rinotsigira chikafu.

Inokurudzira kushandiswa kwezvikafu zvese semichero, miriwo, nyama, hove uye huku.

Zvichakadaro, chikafu chakagadziriswa, zviyo, nyemba, uye zvinotapira zvekugadzira hazvibvumirwe.

Sekureva kwevatsigiri vechikafu, kuitevera kunogona kubatsira kudzivirira chirwere chisingaperi uye kugadzirisa hutano hwese ().

Kune rimwe divi, vatsoropodzi vanotaura kuti inogona kudzvinyirira uye inobvisa akawanda mapoka ezvikafu akapfuma mune zvakakosha zvakakosha.

Iyo paleo yekudya inzira yekudya inoenderana nezvikafu zvevatanga kuvhima-vanounganidza madzitateguru evanhu. Zvinotendwa kubatsira kudzivirira chirwere chisingaperi uye kugadzirisa hutano hwese.

Nzira yekutevera paleo chikafu

Kudya kwepaleo kunosanganisira kudzikisira chero chikafu chisina kuwanikwa kune vekutanga vavhimi, kusanganisira chikafu chakagadzirwa, zviyo, nyemba, zvigadzirwa zvemukaka, uye shuga yakawedzerwa.

Panzvimbo iyoyo, chirongwa ichi chinokurudzira kuzadza ndiro yako nechikafu chidiki chakagadziriswa, senyama, hove, huku, michero, mavegi, nzungu, mhodzi nemafuta ane hutano.

Asi, pane misiyano yakati wandei yekudya, imwe neimwe iine mirau yakati siyanei nezvekuti ndezvipi chikafu zvinobvumidzwa.

Semuenzaniso, zvimwe zvakagadziriswa paleo zvekudya zvishoma zvinodzora uye zvinotendera huswa hwakadyiwa huswa uye zvimwe zviyo zvisina guteni uye nyemba zvine mwero, chero bedzi zvanyoroveswa nekubikwa.

Chikafu chechinyakare paleo chinosanganisira kudzora chikafu chakagadziriswa, zviyo, nyemba, zvigadzirwa zvemukaka, uye shuga yakawedzerwa uye kudya zvakanyanya chikafu chizere panzvimbo. Nekudaro, pane misiyano yakati wandei.

Izvo zvinobatsira kurasikirwa nekurema?

Kudya kwepaleo kunokurudzira kudya zvinovaka muviri zvine hupfumi hwese uye inogumira chikafu chakagadziriswa, icho chinowanzo kuve chakakwira macalorie uye chinogona kubatsira mukuwedzera huremu ().

Iyo zvakare yakakwira mapuroteni, ayo anogona kudzikisa mazinga eghrelin - iyo "nzara mahormone" - kukuchengetedza iwe uchinzwa uzere kwenguva refu ().

Mumakore achangopfuura, ongororo dzinoverengeka dzakawana kuti iyo paleo chikafu inogona kubatsira kuwedzera kuonda.

Semuenzaniso, kumwe kuongorora kwakaitwa mumadzimai makumi manomwe kwakacherekedza kuti kutevera chikafu chepo paleo kwemwedzi mitanhatu kwakakonzera mapaundi gumi nemana (6.5 kg) ekurasikirwa kwemafuta, paavhareji, uye kuderedzwa kukuru kwemafuta emudumbu ().

Kumwe kuongorora kweongororo gumi nerimwe kwakapedzisa kuti kudya kwacho kunogona kubatsira kurasikirwa nekurema, zvichiona kuti vatori vechikamu vakarasikirwa neavhareji angangoita mapaundi masere (3.5 kg) mumiyedzo inogara chero pakati pemwedzi miviri nemakore maviri ().

Kudya kwepaleo kunotarisa pazvikafu zvine hupfumi hwakazara uye kunobvisa zvakagadziriswa. Zvidzidzo zvakaratidza kuti nzira iyi yekudya inogona kubatsira kurasikirwa uremu.

Zvimwe zvakanaka

Chikafu chepaleo chakabatanidzwa nezvakawanda zvingabatsire.

Inosimudzira hutano hwemwoyo

Chirwere chemwoyo ndicho chinonyanya kukonzera kufa pasirese, kuverenga chikamu chimwe muzvitatu chevanhu vese vakafa ().

Kuvimbisa kutsvagisa kunoratidza kuti iyo paleo chikafu inogona kubatsira kuvandudza hutano hwemwoyo nekudzora dzinoverengeka njodzi njodzi dzechirwere chemwoyo.

Mune kumwe kuongorora, vanhu makumi maviri vane mwero wecholesterol wakakwira uyo akatevera kudya kwepaleo kwemwedzi mina vakawana nani HDL (yakanaka) cholesterol uye yakadzora triglyceride mazinga, pamwe neakaderera akazara uye LDL (yakaipa) cholesterol ().

Chimwe chidzidzo muvanhu makumi matatu nevatatu vakaona zvakafanana kuwanikwa, vachicherekedza kuti kutevedza chikafu chepo paleo kwevhiki mbiri chete kwakadzora kuwedzerwa kweropa, huwandu hwecholesterol, uye triglycerides - zvese izvi zviri njodzi kune chirwere chemwoyo ().

Inotsigira kudzora kweshuga muropa

Kumwe kutsvagurudza kunoratidza kuti iyo paleo yekudya inogona kubatsira kudzikisa mashuga eropa uye nekuvandudza insulin kunzwa kune vanhu vane mhando 2 chirwere cheshuga.

Insulin ihormone inodzora mashuga eropa. Kuwedzera kwe insulin senzwi kunogona kuvandudza kugona kwemuviri wako kushandisa insulini zvinobudirira uye nekutsigira hutano hwakanaka hweshuga muropa ().

Imwe ongororo muvanhu makumi matatu nevaviri vane chirwere cheshuga chechipiri vakaona kuti zvichitevera kudya kwepaleo kwemasvondo gumi nemaviri kwakawedzera huwandu hweshuga yeropa uye kwakasimudzira insulin senzwi ne45% ().

Saizvozvo, chidzidzo chidiki muvanhu gumi nevatatu vane chirwere cheshuga chechipiri chakacherekedza kuti kudya kwacho kwainyanya kushanda pakudzikisa huwandu hwehemoglobin A1C, mucherechedzo wekudzora shuga kwenguva refu yeropa, kupfuura chikafu cheshuga chikafu ().

Kutsvagurudza kunoratidza kuti chikafu chepo paleo chinogona kubatsira kuvandudza hutano hwemwoyo uye kuwedzera kudzora kweshuga muropa.

Zvichida kudzikira

Kunyange kudya kwepaleo kuchipa huwandu hwerubatsiro rwehutano, zvipingamupinyi zvishoma zvinofanirwa kutariswa futi.

Kutanga, inobvisa akati wandei mapoka ezvikafu ayo ane hutano hwakanyanya uye anogona kazhinji kunakidzwa sechikamu chekudya kwakanaka.

Semuenzaniso, nyemba dzakapfuma mu fiber, mapuroteni, uye hupfumi hwe micronutrients, senge iron, zinc, uye mhangura ().

Zvichakadaro, ongororo inoratidza kuti zviyo zvese zvinogona kubatanidzwa nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye mamwe marudzi ekenza ().

Tichifunga kuti chikafu chepaleo chinoona akawanda emapoka ezvikafu asiri pamiganhu, avo vane zvirambidzo zvekudya, kusanganisira vegans uye vembiri, vanogona kuona zvichinetsa.

Uyezve, zvinogona kunetsa kudya kunze kana kuenda kuungana kwemhuri, sezvo ungasaziva chokwadi nezvezvinoshandiswa mumidziyo yakati.

Uyezve, inogona kunge ichidhura kupfuura dzimwe nzira dzekudya, sezvo ichida yakawanda yezvibereko zvitsva, nyama, hove, uye huku - zvese izvi zvinogona kuve nemutengo.

Kudya kwepaleo kunodzivirira mapoka ezvikafu zvine hutano uye kunogona kudhura. Avo vane zvirambidzo zvekudya vanogona zvakare kuwana zvakaoma kutevera.

Chikafu chekudya uye chekudzivirira

Kudya kwepaleo kunokurudzira zvakasiyana siyana zvinogadzirwa zvishoma senyama, huku, hove, michero uye miriwo.

Zvichakadaro, zviyo, nyemba, shuga yakawedzerwa, uye chikafu chakagadziriswa uye chakanatswa zvese zvinogumira.

Chikafu chekudya

Heano zvimwe zvekudya zvaunogona kunakirwa sechikamu chepo paleo chikafu:

• Nyama: nyama yemombe, gwayana, mbudzi, nyama yemhuka, nezvimwewo.
• Yehuku: huku, turkey, hanzi, dhadha, nezvimwe.
• Zvokudya zvegungwa: salmon, tuna, mackerel, anchovies, trout, cod, haddock, catfish, nezvimwe.
• Mazai: mazai emazai nevachena
• Zvibereko: maapuro, mabhanana, orenji, plums, mapichisi, mavise, blubheri, sitirobheri, mazambiringa, nezvimwe.
• Muriwo: bhero mhiripiri, kolifulawa, broccoli, kare, hanyanisi, gariki, sipinashi, arugula, zucchini, squash, nezvimwe.
• Nuts: cashews, pistachios, maamondi, walnuts, macadamia nzungu, Brazil nzungu, nezvimwe.
• Mbeu: chia mbeu, mbeu yefilakisi, mbeu yemanhanga, mbeu yehemp, nezvimwe.
• Mafuta: maorivhi, mafuta avocado, mafuta emichindwe, mafuta ekokonati, mafuta eflakisi, nezvimwe.
• Mishonga uye zvinonhuwira: kumini, oregano, basil, pepper, rosemary, thyme, turmeric, ginger, nezvimwe.

Zvikafu zvekudzivirira

Heano zvimwe zvekudya zvaunofanirwa kudzivirira sechikamu chekudya:

• Mbesa: bhinzi, nyemba, nyemba, nzungu, nezvimwe.
• Dairy: mukaka, yogati, ruomba, kefir, chizi, nezvimwe.
• Zviyo: chingwa, pasta, mupunga, quinoa, bhari, rye, buckwheat, farro, nezvimwe.
• Mbatatisi: chena mbatatisi, chiFrench fries, mbatatisi machipisi, nezvimwe.
• Mafuta emafuta akacheneswa: canola mafuta, safflower oiri, soya mafuta, mafuta ekotoni, mafuta akabatwa, nezvimwe.
• Zvikafu zvakagadzirwa: machipisi, pretzels, makuki, nyore kudya, chikafu chinokurumidza, nezvimwe.
• Chakagadzirwa zvinotapira: sucralose, aspartame, saccharin, acesulfame potassium, nezvimwe.
• Yakawedzera shuga: zvinhu zvakabikwa, zvihwitsi, mashuga, shuga-zvinwiwa zvinotapira, shuga yematafura, nezvimwe.

Zvese zvekudya semichero, miriwo, nyama, hove, uye huku zvinokurudzirwa pane paleo chikafu. Kune rimwe divi, chikafu chakagadziriswa, nyemba, zviyo, mukaka, uye neshuga yakawedzerwa inofanirwa kuve shoma.

Muenzaniso chirongwa chekudya

Heano muyenzaniso-yemazuva matatu menyu yezvakadyiwa paleo.

Zuva 1

• Kudya kwemangwanani: omelet negariki, hanyanisi, madomasi, nesipinashi
• Kwekudya kwemasikati: zucchini manoodles ane turkey nyama dzekudya uye marinara muto
• Kudya kwemanheru: ovhoni-yakabikwa salmoni ine yakakangwa broccoli uye inotapira mbichana wedges

Zuva 2

• Kudya kwemangwanani: granola isina gorosi nemaamondi, walnuts, pecans, coconut flakes, uye michero yakaomeswa
• Kwekudya kwemasikati: bison burger ine lettuce kuputira uye padivi saladhi
• Kudya kwemanheru: huku yakakangwa nemuto wemuriwo

Zuva 3

• Kudya kwemangwanani: chia pudding nemukaka wekokonati, walnuts, mastrawberry, blueberries, uye sinamoni
• Kwekudya kwemasikati: avocado uye veggie egg saladi nemichero yakavhenganiswa
• Kudya kwemanheru: burrito mbiya neholiflower mupunga, nyama yemombe, salsa, guacamole, mhiripiri, uye hanyanisi

Kune zvakare akati wandei paleo tudyo tunowanikwa kana iwe uine nzara pakati pekudya.

Muenzaniso menyu pamusoro apa unopa mamwe mazano ezvikafu zvinogona kuverengerwa sechikamu chekudya kwepaleo.

Chinokosha

Chikafu chepaleo inzira yekudyira iyo yakagadzirirwa kuteedzera madhayeti evatangi vekuvhima-vanounganidza madzitateguru evanhu.

Kumwe kutsvagurudza kwakawana kuti nzira iyi yekudya inogona kubatsira kuwedzera kuonda, kusimudzira hutano hwemwoyo, uye kutsigira kudzora shuga muropa.

Nekudaro, inogona kunge isingaite kukodzera kune wese munhu, sezvo ichitadzisa akati wandei mapoka ezvikafu zvine hutano uye inogona kunge ichidhura kupfuura zvimwe zvekudya. Uyezve, avo vane zvirambidzo zvekudya vanogona kuzviwana zvakaoma kujairana nazvo.