Kukuthini ukutya kwepaleo, ukutya kunye nendlela esebenza ngayo

Umxholo

• Yintoni yokutya
• 1. Iziqhamo nemifuno
• 2. Inyama enamafutha asezantsi
• 3. Iziqhamo ezomileyo, iimbewu kunye namafutha
• 4. Ikofu neti
• Ukutya ekufuneka sikuphephe
• Umahluko phakathi kokutya kwePaleo kunye ICarb ephantsi
• Ukutya kwePaleo ukunciphisa umzimba
• Imenyu yokutya yePaleo

Ukutya kwe-Paleolithic, okwaziwa ngokuba kukutya kwe-paleo, luhlobo lokutya oluseko lusekelwe kwizidlo ezenziwa ngookhokho bethu ngexesha lamatye, elalisekwe ekuzingeleni, ukuze i-19 ukuya kwi-35% yokutya kwenziwe Iiproteni, ama-22 ukuya kuma-40% ee-carbohydrate kunye nama-28 ukuya kuma-47% amafutha.

Oku kutya kukukhetha kubantu abafuna ukunciphisa ubunzima okanye ukulawula ngcono amanqanaba eswekile yegazi, benze utshintsho kwindlela yabo yokuphila. Le ndlela yokutya isekwe ikakhulu kukutya okutsha kunye kwendalo, kuthintelwe ukutya okusetyenzisiweyo kunye nokuba sisityebi kwimithombo enamafutha esempilweni, amandongomane, ukutya okunamafutha asezantsi, iintlanzi kunye nokutya kwaselwandle.

Kubalulekile ukuba ukhankanye ukuba olu hlobo lokutya ayilulo lomntu wonke, kwaye kubalulekile ukubonisana nesondlo ukuze uvavanyo lomntu ngamnye lwenziwe kwaye isicwangciso sesondlo silungelelaniswe neemfuno zakho kunye neemeko zempilo zibonisiwe.

Yintoni yokutya

Ngokusekwe ekuzingeleni ukutya kunye nokuqokelelwa kokutya, ukutya kwePaleolithic kwenziwa:

1. Iziqhamo nemifuno

Kwisidlo se-Paleolithic, izixa ezikhulu zemifuno kunye neziqhamo kufuneka zityiwe, ngokukhethekileyo ziluhlaza, kunye ne-peel kunye ne-bagasse.

2. Inyama enamafutha asezantsi

Inyama ivela ekuzingeleni izilwanyana nasekulobeni ngexesha lePaleolithic, kwaye inokudliwa kakhulu. Ukonyusa oku kusetyenziswa kokutya kweeprotein kunceda ukomeleza ubunzima bemisipha kunye nokunika ukwanelisa umzimba, kunceda ukulawula indlala.

Ngokufanelekileyo, inyama kufuneka ibe namafutha asezantsi, kungabikho mafutha abonakalayo, kwaye inyama yesele, inyama yehagu, inkukhu, iturkey, iqanda, imvana, inyama yebhokhwe, isibindi, ulwimi kunye nomongo ungatyiwa. Ukongeza, iintlanzi kunye neentlanzi zaselwandle nazo zingatyiwa.

Nangona kunjalo, kubalulekile ukukhumbula ukuba kwezinye iimeko ukusetyenziswa gwenxa kwenyama kufuneka kuthintelwe, njengoko kunjalo ngesifo sezintso esinganyangekiyo kunye ne-gout.

3. Iziqhamo ezomileyo, iimbewu kunye namafutha

Iziqhamo ezomileyo yimithombo etyebileyo yamafutha e-monounsaturated, ke kunokwenzeka ukuba ubandakanye ii-almonds, i-nati zaseBrazil, ii-cashew nuts, ii-hazelnuts, i-walnuts, i-pistachios, i-macadamia, ithanga, isesame kunye nembewu kajongilanga ekutyeni.

Ukongeza, kunokwenzeka ukuba utye ioyile yomnquma, iavokhado kunye neflakisi, kunye neavokhado uqobo, nangona kunjalo kubalulekile ukuba ezi ntlobo zeoyile zisetyenziswe kancinci, ubukhulu becala iipunipoyi ezi-4 ngosuku.

4. Ikofu neti

Ikofu kunye neti zingabandakanywa ekutyeni, kodwa ngokumodareyitha, ngokukhethekileyo kube kanye ngemini kwaye kufuneka kuthathwe ngaphandle kokongeza iswekile. Ukongeza, kunokwenzeka ukubandakanya ubusi kunye neziqhamo ezomisiweyo, kodwa kumanani amancinci.

Ukutya ekufuneka sikuphephe

Ukutya okulandelayo akubikho kukutya kwePaleolithic:

• Ukutya okuziinkozo kunye nokutya okuqulathiweyoirayisi, ingqolowa, i-oats, irhasi, iquinoa kunye nombona;
• Iinkozo: iimbotyi, amandongomane, iimbotyi zesoya kunye nazo zonke iimveliso, ezinje ngetofu, ii-ertyisi kunye neelentile;
• Ukutyhubela: i-cassava, iitapile, i-yam, iseleri kunye neemveliso ezivela kuyo;
• Iswekile nako nakuphi na ukutya okanye amalungiselelo aqulathe iswekile, afana neicookies, iikeyiki, iincindi zepasta kunye neziselo ezihlwahlwazayo;
• Ubisi kunye neemveliso zobisi, ezinje ngeentshizi, iyogathi, ukhilimu omuncu, ubisi olunencindi, ibhotolo kunye ne-ayisi khrim;
• Ukutya okucutshungulwayo kwaye ipakishwe;
• Ukutya okunamafuthaezifana nebhekoni, ibologna, isoseji, ikarikuni kunye nenkuku yenkukhu, ham, pepperoni, isalami, inyama enkonkxiweyo, inyama yehagu kunye neembambo;
• ityuwa kunye nokutya okukuyo.

Kuxhomekeka emntwini, kunokwenzeka ukuba uhlengahlengise ukutya kwePaleolithic emntwini, ukwazi ukutya inyama ethengwe kwiivenkile ezinkulu, uthenge ioyile yeoyile kunye neflakisi kunye nemifuno evela kwiimbewu zeoyile, ezinje ngomgubo weamangile kunye neflakisi, umzekelo. Khangela ukuba kukuphi ukutya okuphezulu kwiicarbohydrate.

Umahluko phakathi kokutya kwePaleo kunye ICarb ephantsi

Umahluko ophambili kukuba ekutyeni kwePaleo kuya kufuneka uphephe zonke iintlobo zeenkozo ezityebile kwiicarbohydrate, ezinje ngerayisi, ingqolowa, umbona kunye nehabile, umzekelo, ngelixa ukutya okuncinci kweCarb ezi ngqolowa zinokugqitywa zincinci amaxesha ngeveki.

Ukongeza, ukutya okuphantsi kweCarb kuvumela ukusetyenziswa kokutya okucutshungulweyo, ukuba azinantswebe kwiswekile, umgubo kunye nezinye iikhabhohayidrethi, ngelixa ePaleo eyona nto ifanelekileyo kukunciphisa ukusetyenziswa kokutya okucutshungulweyo kangangoko. Funda indlela yokwenza ukutya okuncinci kwe-carb.

Ukutya kwePaleo ukunciphisa umzimba

Ukutya kwePaleolithic lukhetho olukhulu kwabo bafuna ukunciphisa umzimba, njengoko ukususwa kweenkozo kunye nokutya okucutshungulwayo kunceda kakhulu ekwehliseni ngokwendalo iikhalori ekudleni kunye nokuphucula imetabolism yomzimba.

Ukongeza, ityebile kwimifuno, imicu kunye neeproteni, izondlo ezonyusa ukwanela kwaye zinciphise umnqweno wokutya. Ngokuthe ngcembe, umzimba uhlengahlengisa ukunciphisa i-carbohydrate kwaye ungaphoswa kukutya okufana neelekese, isonka, iikeyiki kunye nokutya okulula.

Imenyu yokutya yePaleo

Itheyibhile elandelayo ibonisa umzekelo we-3-day paleo diet menu:

Izixa ezikhoyo kwimenyu ziyahluka ngokobudala, isini, isenzo somzimba nokuba umntu unesifo okanye akanaso, ngoko ke kubalulekile ukuya kwisondlo ukuba enze uvavanyo olupheleleyo kwaye amisele esona sicwangciso sesondlo esifanelekileyo. kwiimfuno zakho.

Kubalulekile ukuba ukhumbule ukuba ngaphambi kokuqala naluphi na uhlobo lokutya, kubalulekile ukuba uthethe nogqirha kunye nesazi sokutya ukuze uvavanye impilo kwaye ufumane izikhokelo ezithile kwimeko nganye. Ukongeza, ukusela amanzi amaninzi kunye nokuziqhelanisa nokuzilolonga rhoqo zizimo zengqondo ezikunceda ukunciphisa umzimba kunye nokukhusela izifo.