Ngaba i-Paleo Diet esempilweni ngexesha lokukhulelwa?

Umxholo

• Umngcipheko we-paleo diet xa ukhulelwe
• Iingozi
  
• Yintoni ukutya kwepaleo?
• Izibonelelo zokutya kwepaleo
• Ngaba kufuneka uzame ukutya kwepaleo ngexesha lokukhulelwa?
• Ukuthatha

Ngexesha lokukhulelwa, kubalulekile ukuba utye okunempilo ngangokunokwenzeka ukuze uhlale unamandla kwaye wondle umntwana wakho osakhulayo.

Usenokuba ukhe weva malunga nezibonelelo zokutya kwepaleo, okanye ukutya "isitayile somqolomba" ngokulandela imikhwa yabazingeli bakho. Ukutya kwe-paleo kubandakanya ukusika ukutya okuninzi okufama kunye nokusetyenzwa.

Ukuba ukhulelwe, kubalulekile ukunciphisa ukutya okungenamsoco, uthathe iivithamini zakho ngaphambi kokubeleka, kwaye utye iintlobo ezahlukeneyo zokutya okusempilweni. Kodwa kunokuba kungakhuselekanga ukuqala ukutya okuthintelayo xa ulindele. Ukuphelisa ngokupheleleyo imithombo yamandla obisi kunye ne-carbohydrate efana neenkozo, umzekelo, kunokuba kungakhuselekanga kubantwana bakho.

Yiyo le nto unokufuna ukuzibamba ukuya kwipaleo kude kube semva kokukhulelwa.

Umngcipheko we-paleo diet xa ukhulelwe

Kukho uphando oluncinci olukhoyo malunga nemingcipheko ethile kunye nezibonelelo zokutya kwepaleo kunye nokukhulelwa.

Kodwa kuye kwakho izifundo malunga nabasetyhini abakhulelweyo abatya iprotein ephezulu, ukutya okuneswekile encinci. Le yeminye yemigaqo esisiseko efanayo umntu anokutya kwi-paleo.

Uphononongo olupapashwe kwijenali yoxinzelelo lwegazi lufumanise ukuba abasetyhini abonyusa ukutya kwabo inyama kunye neentlanzi ngexesha lokukhulelwa emva kwexesha bazala abantwana ababonisa uxinzelelo lwegazi oluphezulu kamva ebomini.

Olunye uphononongo lufumanise ukuba ukutya ukutya okuphezulu kwenyama ebomvu kunye nexabiso eliphantsi leecarbohydrate ngexesha lokukhulelwa kunxulunyaniswa nokukhula kokukhula komntwana kunye nobunzima bokuzalwa obusekuzalweni. Inokonyusa ukhuseleko lwecortisol ekuphenduleni koxinzelelo lwengqondo xa umntwana efikelela ebudaleni.

Inqaku elinye elilungileyo malunga nokutya kwe-paleo kukuba ayikukhuthazi ukuba uphelise ngokupheleleyo ii-carbohydrate. Usengatya iziqhamo kunye nemifuno, kubandakanya nezitatshi ezifana neebhatata, njengenxalenye yesicwangciso. Ikwakhuthaza nokutya amafutha asempilweni kunye nenyama yezilwanyana ezondliwa ngengca. Ukuba ulandela ukutya kwepaleo ngexesha lokukhulelwa, unganciphisa umngcipheko onxulumene nokutya okuneprotein ephezulu ngokukhetha ukusikwa okunamafutha. Uyakhuthazwa ukuba usele amanzi amaninzi. Kubalulekile ukuhlala u-hydrated ngexesha lokukhulelwa.

Izifundo ezingakumbi ziyafuneka kuvavanyo lwempembelelo yexesha elifutshane kunye nexesha elide lokutya kwe-paleo kwabasetyhini abakhulelweyo nakwiintsana zabo ezizayo.

Ukuba sele ulandela ipaleo yokutya ngaphambi kwexesha, cela ugqirha wakho ukuba kukhuselekile ukuba uqhubeke.

Iingozi

• Ukunyuka kwenyama kunye nokusetyenziswa kwentlanzi ngexesha lokukhulelwa emva kwexesha kunokubangela uxinzelelo lwegazi oluphezulu kwimbewu kamva ebomini.
• Inani eliphezulu leprotein yezilwanyana kunye nexabiso eliphantsi leecarbohydrate ngexesha lokukhulelwa kunxulunyaniswa nokukhula kokukhula komntwana kunye nobunzima bokuzalwa obuphantsi.

Yintoni ukutya kwepaleo?

Ukulandela ukutya kwe-paleo kuthetha ukulinganisa indlela abazingeli-abaqokeleli abatya ngayo ngexesha lePaleolithic, malunga nezigidi ezi-2.5 ukuya kweziyi-10 000 eyadlulayo. Ukuchaza ngokucacileyo, kwakungekho venkile yokutya ngelo xesha. Ukutya kuxhomekeke ikakhulu kwinto eyayifumaneka ngaphambi kokulima kunye nokulungiswa kokutya. Uluhlu lokutya olwamkelekileyo luyahluka kancinci kuxhomekeke kumthombo.

Ukutya okuqhelekileyo kwe-paleo kubandakanya:

• inyama ezibhityileyo
• isiqhamo
• intlanzi
• imifuno, kubandakanya izilimo eziyizigaxa ezinesitatshi kunye neengcambu
• amandongomane nembewu

Kwindlela yokutya ye-paleo, uya kuthintela ukutya konke okucwangcisiweyo. Okunye ukutya okunokuphetshwa kukutya kwe-paleo kubandakanya:

• iinkozo
• iimbotyi
• iimveliso zederi
• ushukela ococekileyo
• ityuwa
• iitapile ezimhlophe

Izibonelelo zokutya kwepaleo

Ukuba awukhulelwe, izibonelelo zokutya kwe-paleo zingabandakanya:

• ukunciphisa ukudumba
• ukuhla ukusinda
• ukunyamezelana kweswekile
• ukwanda kolawulo lokutya

Ngelixa ezinye zezi zinokubonakala zilungile, ukutya ukutya ukunciphisa umzimba ngexesha lokukhulelwa kunokuba yingozi, ngokwe-American Pregnancy Association. Ukuba ubunobunzima obusempilweni ngaphambi kokukhulelwa, uya kufuna ukufumana iipesenti ezingama-25-35 kwezi nyanga zisithoba zizayo. Kuya kufuneka ufumane ngaphezulu okanye ngaphantsi, kuxhomekeke ekubeni ubutyebe kakhulu, utyebe kakhulu, okanye ungaphantsi komzimba ngaphambi kokukhulelwa.

IiCarbohydrate zikwangumthombo obalulekileyo wamandla ngexesha lokukhulelwa. Abafazi abakhulelweyo bafuna i-6 ukuya kwi-11 yeenkonzo ze-carbohydrate yonke imihla. Banikezela amandla owafunayo, ngelixa unikezela:

• ifayibha
• intsimbi
• Iivithamini B
• ezahlukahlukeneyo izimbiwa

Inye into eyahlukileyo kwiimfuno ze-carbohydrate ngexesha lokukhulelwa iya kuba kukufumanisa ukuba unesifo seswekile sokukhulelwa. Thetha nogqirha wakho malunga neendlela zokulawula ukutya kwakho kunye nokugcina iswekile yegazi lakho ujonge.

Ngaba kufuneka uzame ukutya kwepaleo ngexesha lokukhulelwa?

Olunye uphando luyafuneka ukuvavanya umngcipheko kunye nezibonelelo zokutya kwepaleo ngexesha lokukhulelwa. Kodwa iingcali zigxininisa ukubaluleka kokutya iintlobo ngeentlobo zokutya okunesondlo kude kube uhambisa.

Endaweni yokulandela ukutya okuthintelayo, zama ukutya izinto ezahlukeneyo ezisempilweni kumaqela okutya asisiseko kwisidlo ngasinye. Amaqela okutya asisiseko ngala:

• Iiproteni kunye nembotyi
• iinkozo
• iziqhamo
• imifuno
• zobisi, okanye ezinye iindlela ezityebileyo ze-nondairy
• amafutha aphilileyo

Ngaphandle kokunqwenela ukukhulelwa, zama ukunciphisa ukutya okungenamsoco, ukutya okukhawulezileyo, kunye neelekese kangangoko kunokwenzeka.

Wena nomntwana wakho niya kuzuza kukutya okusempilweni okubandakanya:

• protein
• calcium
• iikhabhohayidrethi
• amafutha aphilileyo
• iivithamini kunye neeminerali
• intsimbi
• ifolic acid

IiCarbohydrate zibalulekile ngexesha lokukhulelwa. Banikezela amandla owafunayo kwaye bakunika iivithamini, iiminerali kunye nefayibha.

Faka endaweni yee-carb ezenziweyo kunye:

• izonka ezigcwele ukutya okuziinkozo, ipasta, kunye nesiriyeli
• iimbotyi nezinye iimbotyi
• ibhatata kunye neminye imifuno enesitatshi
• irayisi emdaka, iquinoa, kunye nezinye iinkozo ezipheleleyo
• isiqhamo

Iimveliso zobisi zinokuba yinxalenye ebalulekileyo yokutya okunempilo kokukhulelwa. Banikezela ngomzimba wakho nge-calcium, ekufuneka umntwana wakho abe nayo ukuze aphuhlise kakuhle amathambo kunye namazinyo. Ukuba awunyamezeli i-lactose, yiba nobisi bokungalungeli, okanye ukhethe ukungadli ubisi, kuya kufuneka utye ukutya okune-calcium yonke imihla njengembotyi, i-kale, isardadi enamathambo, i-broccoli, kunye nemifuno eluhlaza. Ukuba unenkxalabo yokuba awufumani calcium ngokwaneleyo, thetha nogqirha wakho malunga nesongezelelo esikhuselekileyo sokukhulelwa.

Ukuthatha

Ukuba uzimisele ukulandela ukutya kwe-paleo xa ukhulelwe, khetha inyama etyebileyo kunye nentlanzi, ukongeza amafutha amaninzi ezityalo, kwaye utye iingcambu zemifuno yonke imihla ukunciphisa umngcipheko wokutya kakhulu protein. Yongeza kwimidumba nayo, enokukunceda ufikelele kwiimfuno zakho zomntu ngexesha lokukhulelwa. Qinisekisa ukuthatha ivithamini yokubeleka yonke imihla.

Endaweni yokulandela ukutya okungqongqo njenge paleo ngexesha lokukhulelwa, jolisa ukutya iintlobo ezahlukeneyo zokutya, ukutya okupheleleyo kwisidlo ngasinye kwaye uphephe ukutya okuneprotein ephezulu. Faka endaweni yeenkozo zakho ezicokisekileyo uguqulelo lweenkozo ezipheleleyo, kwaye unciphise iziselo ezineswekile kunye nokutya okulula. Sela amanzi amaninzi ukuze uhlale unamanzi. Thetha nogqirha wakho kunye nokutya malunga neemfuno zakho zemihla ngemihla zokutya kunye neemfuno zekota nganye.