Iyo Pegan Kudya Kwenongedzo Ndiyo Paleo-Vegan Combo Unofanirwa Kuziva Nezve

Zvemukati

• Chii chinonzi pegan diet?
• Ko kudya kwepegan kwakakodzera kuedza here?
• Ongororo ye

Iwe hapana mubvunzo unoziva nezve munhu mumwechete muhupenyu hwako akaedza chero vegan kana paleo kudya. Vazhinji vanhu vakatora veganism yehutano- kana nharaunda-zvine chekuita nezvikonzero (kana zvese zviri zviviri), uye iyo paleo chikafu chakakwezva icho chakakura chakatevera chevanhu vanotenda madzitateguru edu anogara mumapako aive nazvo.

Kunyangwe iyo isingazvirumbidze iwo iwo iwo mwero wekuzivikanwa seye vegan kana paleo dhayeti, spinoff yevaviri yakawana traction iri yega. Chikafu chepegan (hongu, mutambo wemazwi paleo + vegan) wabuda seimwe nzira yakakurumbira yekudya. Chinangwa chayo? Kudya kwekupedzisira chaiko kunosanganisa akanakisa mafiro ezvose zviri zviviri zvitaera zvekudya.

Chii chinonzi pegan diet?

Kana iyo vegan uye paleo chikafu chaive nemwana, chingave chikafu chegan. Kufanana nepo paleo chikafu, peganism inodaidzira kuiswa kwemafuro-akakwidziridzwa kana nyama yakakodzwa nehuswa nemazai, mafuta mazhinji ane hutano, uye macarbbs anorambidzwa. Uyezve, inokwereta chirimwa-inorema, isiri-mukaka zvinhu zveveganism. Nekuda kweizvozvo, kusiyana nekudya kwepaleo, peganism inobvumidza hushoma bhinzi uye isina giriniti yakazara zviyo. (Yakabatana: 5 Genius Dairy Swaps Iwe Hausati Wambofunga Nezve)

Ndiri kufunga kuti chikafu ichi chakabvepi? Aive Mark Hyman, MD, mukuru wezano uye hunyanzvi hweCleveland Clinic Center yeFunctional Medicine uye munyori we ZVOKUDYA: Chii Chinonzi Heck Chandinofanira Kudya?, uyo akatanga kugadzira izwi iri mukuedza kutsanangura chikafu chake. "Kudya kwegan kunosanganisa izvo zvakanaka pane zvese izvi zvekudya kuita misimboti inogona kuteedzerwa nemunhu wese," anodaro Dr. Hyman. "Inotarisa pane chinodyiwa chakapfuma-chirimwa nekuti ndinofunga kuti chikafu chekudyara chinofanira kutora yakawanda yeplate nevhoriyamu, asi zvakare inosanganisira mapuroteni emhuka, ayo anogona zvakare kuve chikamu chekudya kune hutano." (Yakabatana: Chinhu Chakanakisa Nezve Kudya Kwakanyanya kwe2018 Ndiko Kuti Havasi Vese Nezve Kurasikirwa Kwehuremu)

Uye izvo zvinotaridzika sei, iwe unobvunza? Dr. Hyman vanotsanangura zuva reganji vachidya se, semuenzaniso, mazai anokwidzwa kumafuro pamwe nemadomasi neavocado pakudya kwemangwanani, saradhi yakatakurwa nemiriwo nemafuta ane hutano masikati, uye nyama kana hove ine miriwo uye shoma shoma yemupunga kudya kwemanheru. Uye kune chero munhu anoda matipi uye akawedzera mazano eresipi, Dr. Hyman achangobva kuburitsa bhuku reganji rekudya rakanzi Iyo Pegan Kudya: 21 Anoshanda Maitiro Ekudzoreredza Hutano Hwako muNutano Inovhiringidza Nyika(Tenga Izvo, $ 17, amazon.com).

Ko kudya kwepegan kwakakodzera kuedza here?

Sezvakangoita chero chikafu, chikafu chepegan chine simba uye kushaya simba. "Zvinotora zvikamu zvakanaka zvezvokudya zvose uye zvinozvibatanidza pamwe chete," anodaro Natalie Rizzo, M.S., R.D., muridzi weNutrition à la Natalie. Kune rumwe rutivi, kudya uku kunoda kudya miriwo muhuwandu, tsika iyo tsvakurudzo inobatanidza nehuwandu hwehutano hwehutano. Sezvambotaurwa, avo vari pachikafu vanokurudzirwawo kumafuro-akasimudzwa kana nyama yakakangwa nehuswa nemazai zvine mwero. Izvi zvese zviri zviviri manyuko eprotein, uye zvigadzirwa zvemhuka zvine mhando yesimbi iri nyore kupinza nemuviri kupfuura iyo iron mune zvirimwa. Kana ari mafuta ane utano? Tsvagurudzo inobatanidza monounsaturated mafuta kune yakaderera njodzi yehosha yemoyo, uye ivo vanogona kubatsira muviri wako kutora mafuta-akanyunguduka mavhitamini. (Inoenderana: Iyo Paleo Diet yeVatangidzi)

Zvakadaro, kudya kwepegan kunogona kukuendesa kure nekudya izvo zvinobatsirawo. "Ini pachangu, handingatauri mumwe munhu kuti izvi ndizvo zvavanofanira kutevedzera," anodaro Rizzo. Masitashi nemukaka chikamu chekudya zvine hutano, uchifunga kuti hauna kusashivirira, anodaro. “Pane nzira dzekutora calcium neprotein kana ukacheka mukaka, asi unofanira kuziva kuti zvinhu izvozvo zvinobva kupi,” anodaro. (Unoda kucheka dairi zvisinei? Heino gwara kune akanakisa calcium masosi evegans. "Mbeu dzese dzinopa fiber mukudya kwako, uye vanhu vazhinji vekuAmerica havawane fiber yakakwana sezvazviri," anodaro Rizzo.

Ko peganism ndiyo nzira ine hutano yekudya here? Debatable. Zvisinei, chiyeuchidzo chinogamuchirwa chekuti haufanirwe kudya mukati mezvivharo zvechikafu chiripo (paleo uye veganism zvese zvinodzora chikafu pamusimboti wazvo) nelaser focus kuti udye zvine hutano. Kana usiri mumwe wemitemo yekudya, iwe unogona kugara uchigamuchira iyo grey nzvimbo - inonzi iyo 80/20 mutemo uye inonaka kwazvo.

Ongororo ye