Ngaba ukutya kwePaleo kunokukunceda ukuba wehlise ubunzima?

Umxholo

• Yintoni ukutya kwePaleo?
• Iindlela ezi-5 zokutya kwePaleo kunokukunceda ukunciphisa umzimba
• 1. Ephakamileyo kwiProtheni
• 2. Phantsi kwiiCarbs
• 3. Kunciphisa ukufunwa kweKhalori
• 4. Ukuphelisa ukutya okuGqityiweyo
• 5. Isusa iSwekile eyongeziweyo
• Izifundo ezininzi zibonisa ukuba iyakunceda ukunciphisa umzimba
• Iphucula ezinye iinkalo zeMpilo
• Ngamana unokunciphisa i-Belly Fat
• Ngamana banokonyusa uvakalelo lwe-insulin kunye nokuNciphisa iSwekile yeGazi
• Ngamana unokunciphisa izifo zengozi yesifo sentliziyo
• Ngamana unokunciphisa ukuvuvukala
• Iingcebiso zokunyusa ukunciphisa umzimba kwisidlo sePaleo
• Umgca osezantsi

Ukutya kwe-paleo sesinye sezidlo ezithandwa kakhulu jikelele.

Inokutya okupheleleyo, okungasetyenziswanga kunye nokulinganisa indlela abazingeli abaqokeleli ababesitya ngayo.

Abameli bokutya bakholelwa ekubeni bunokunciphisa umngcipheko kwimicimbi yezempilo yanamhlanje, bechaza ukuba abazingeli-abahlanganisanga khange bajongane nezifo ezifanayo nezenziwa ngabantu namhlanje, njengokutyeba kakhulu, isifo seswekile kunye nesifo sentliziyo.

Ngapha koko, uninzi lwezifundo lubonisa ukuba ukulandela ukutya kwe-paleo kunokukhokelela ekulahlekelweni kwesisindo kunye nokuphuculwa kwezempilo (,,).

Yintoni ukutya kwePaleo?

Ukutya kwe-paleo kukhuthaza ukutya ukutya okupheleleyo, okungasetyenziswanga kwesilwanyana kunye nokutya okufana nenyama, intlanzi, amaqanda, imifuno, iziqhamo, iimbewu kunye namandongomane.

Iyakuthintela ukutya okugqityiweyo, iswekile, ubisi kunye neenkozo, nangona ezinye iinguqulelo zokutya kwe-paleo zivumela ukhetho olufana nobisi kunye nerayisi.

Ngokungafaniyo nokutya okuninzi, ukutya kwe-paleo akubandakanyi ukubala iikhalori. Endaweni yoko, ithintela la maqela okutya angasentla, onke ayimithombo ephambili yeekhalori kukutya kwale mihla.

Uphando lubonisa ukuba izidlo ezigxininisa ukutya okupheleleyo zingcono ukunciphisa umzimba kunye nempilo iyonke. Zizalisa ngakumbi, zineekhalori ezimbalwa kwaye zinciphisa ukutyiwa kokutya okucutshungulwayo, okunxulunyaniswa nezifo ezininzi (,,).

Isishwankathelo: Ukutya kwe-paleo kuxelisa ukutya kwabazingeli kwaye kujolise ekunciphiseni umngcipheko wezifo zale mihla. Ikhuthaza ukutya ukutya okupheleleyo, okungagqitywanga kunye nokuthintela ukutya okufana neenkozo, iswekile, ubisi kunye nokutya okugqityiweyo.

Iindlela ezi-5 zokutya kwePaleo kunokukunceda ukunciphisa umzimba

Ukutya kwepaleo kunokukunceda ukunciphisa umzimba ngeendlela ezininzi.

Ngezantsi zi-5 zazo.

1. Ephakamileyo kwiProtheni

Iiprotheyini sesona sondlo sibalulekileyo sokunciphisa umzimba.

Inokonyusa imetabolism yakho, inciphise ukutya kwakho kwaye ilawule iihomoni ezininzi ezilawula ubunzima bakho (7,,).

Ukutya kwe-Paleo kukhuthaza ukutya ukutya okuneprotein enezinyama, iintlanzi kunye namaqanda.

Ngapha koko, ukutya okuphakathi kwe-paleo kubonelela phakathi kwe-25-35% yeekhalori ezivela kwiproteni.

2. Phantsi kwiiCarbs

Ukunciphisa i-carb yakho yokutya yenye yeendlela ezilungileyo zokunciphisa umzimba.

Izifundo ezingaphezulu kwe-23 zibonisa ukuba ukutya okuphantsi kwe-carb kusebenza ngakumbi kunesiko, ukutya okunamafutha asezantsi okunciphisa umzimba (,, 12).

Ukutya kwe-Paleo kunciphisa ukungenisa kwakho i-carb ngokususa imithombo eqhelekileyo yee-carbs ezifana nesonka, irayisi kunye neetapile.

Kubalulekile ukuba uqaphele ukuba i-carbs ayisiyonto imbi kuwe, kodwa ukuthintela ukutya kwakho i-carb kunganciphisa ikhalori yakho yemihla ngemihla kwaye kukunciphise ubunzima.

3. Kunciphisa ukufunwa kweKhalori

Ukunciphisa umzimba, ngokubanzi kufuneka unciphise ukutya okutyayo.

Kungenxa yoko le nto kubalulekile ukuba ukhethe ukutya okugcwalisayo, njengoko banako ukukhusela indlala kwaye bakuncede utye kancinci.

Ukuba uyasokola nendlala, ukutya kwe-paleo kunokuba kuhle kuwe, njengoko kuzaliswa ngokumangalisayo.

Ngapha koko, uphononongo lufumanise ukuba ukutya kwepaleo kugcwalisa ngakumbi kunezinye izidlo ezithandwayo ezinje ngeMeditera kunye neswekile yokutya (13, 14).

Ngapha koko, uphononongo lubonakalisile ukuba ukutya kwe-paleo kunokukunceda uvelise iihormone ezininzi ezikugcina ugcwele emva kwesidlo, njenge-GLP-1, PYY kunye ne-GIP, xa kuthelekiswa nokutya okusekwe kwizikhokelo zesiko ().

4. Ukuphelisa ukutya okuGqityiweyo

Ukutya kwale mihla sesona sizathu siphambili sokuba kutheni ukutyeba kakhulu kusonyuka.

Ikhuthaza ukutya ukutya okucwangcisiweyo, okupakishwe ziikhalori, izondlo ezisezantsi kwaye kunokwandisa umngcipheko wezifo ezininzi ().

Ngapha koko, uninzi lwezifundo lufumanise ukuba ukonyuka kokusetyenziswa kokutya okusetyenzisiweyo kakhulu kukukhulisa ukutyeba (,).

Ukutya kwe-paleo kuthintela ukutya okucwangcisiweyo, njengoko bekungafumaneki ngexesha lePaleolithic.

Endaweni yoko, ikhuthaza ukutya imithombo yeeprotein, iziqhamo kunye nemifuno kunye namafutha asempilweni, aphantsi kweekhalori kwaye atyebile kwizakhamzimba.

5. Isusa iSwekile eyongeziweyo

Njengokutya okusetyenzwe kakhulu, ukutya iswekile eninzi kakhulu kunokuba yingozi kwimizamo yakho yokulahleka kwesisindo kunye nempilo ngokubanzi.

Yongeza iikhalori kukutya kwaye iphantsi kwizakhamzimba. Ukungathethi, ukungena okuphezulu kweswekile kungonyusa umngcipheko wesifo sentliziyo kunye neswekile (,).

Ukutya kwe-paleo kususa iswekile eyongeziweyo ngokupheleleyo kwaye endaweni yoko kukhuthaza imithombo yendalo yeswekile kwiziqhamo kunye nemifuno.

Nangona iziqhamo kunye nemifuno zineswekile yendalo, zikwabonelela ngezininzi izondlo ezifana neevithamini, ifayibha kunye namanzi, zonke ezi ziluncedo empilweni.

Isishwankathelo: Ukutya kwe-paleo kunokukunceda ukuba unciphise umzimba kuba iphezulu kwiiproteni, iphantsi kwi-carbs kwaye izalisa ngokumangalisayo. Ikwasusa ukutya okucwangcisiweyo kunye neswekile eyongeziweyo.

Izifundo ezininzi zibonisa ukuba iyakunceda ukunciphisa umzimba

Uninzi lobungqina lubonisa ukuba ukutya kwe-paleo kuyasebenza ukunciphisa umzimba (,,,,).

Kwisifundo esinye, abafundi bezempilo abali-14 baxelelwa ukuba balandele ukutya kwe-paleo iiveki ezintathu.

Ngexesha lokufunda, baphulukana nomndilili we-5.1 yeephawundi (i-2.3 kgs) kwaye banciphisa isinqe sabo esinqeni nge-intshi ye-0.6 (1.5 cm) ().

Into enomdla kukuba, ezinye izifundo ngokuthelekisa ukutya kwe-paleo kunye nokutya okunamafutha asezantsi kuye kwafumanisa ukuba ukutya kwe-paleo kusebenza ngakumbi ekulahlekeni kobunzima, nokuba kufakwa iikhalori ezifanayo.

Kwisifundo esinye, abafazi abangama-70 abatyebe kakhulu abaneminyaka engama-60 nangaphezulu balandela ukutya kwepaleo okanye ukutya okunamafutha asezantsi, ukutya okunefayibha ephezulu kangangeenyanga ezingama-24. Abasetyhini ekutyeni kwepaleo baphulukana nobunzima obuphindwe kabini ubuncinci emva kweenyanga ezintandathu kunye nobunzima obuphindwe kabini emva kweenyanga ezili-12.

Ngamanqaku eminyaka emibini, omabini la maqela afumene ubunzima kwakhona, kodwa iqela le-paleo laliselilahlile ubunzima be-1.6 ngaphezulu kobunzima ngokubanzi ().

Olunye uphononongo lubone abantu be-13 abanesifo seswekile sesi-2 abalandela ukutya kwe-paleo kunye neswekile yokutya (i-fat-low kunye ne-modor-to-ephezulu carb) ngaphezulu kweenyanga ezintathu ezilandelelanayo.

Ngokomndilili, abo bakwi-paleo diet baphulukana ne-6.6 yeekhilogram (ii-3 kgs) kunye nee-intshi ezi-1.6 ngaphezulu (4 cm) ngaphezulu kunqeni lwabo kunabo bakukutya kweswekile ().

Ngelishwa, uninzi lophando malunga nokutya kwe-paleo yinto entsha. Ke, zimbalwa kakhulu izifundo ezipapashiweyo kwiziphumo zexesha elide.

Kukwafanelekile ukuba uqaphele ukuba zimbalwa kakhulu izifundo zokutya kwe-paleo ngokuthelekisa iimpembelelo zayo ekunciphiseni ubunzima kwezinye iziphumo zokutya ekunciphiseni ubunzima. Nangona uphando lubonisa ukuba ukutya kwe-paleo kuphezulu, ukuthelekisa nokutya okuninzi kunokuqinisa le ngxabano.

Isishwankathelo: Izifundo ezininzi zifumanisa ukuba ukutya kwepaleo kunokukunceda ukunciphisa umzimba kwaye kusebenza ngakumbi ekunciphiseni ubunzima kunakwizidlo zesiko, ukutya okunamafutha asezantsi.

Iphucula ezinye iinkalo zeMpilo

Ukongeza kwiziphumo zayo ekulahlekeni kobunzima, ukutya kwepaleo kunxulunyaniswe nezinye izibonelelo zempilo.

Ngamana unokunciphisa i-Belly Fat

Amafutha e-Belly ayimpilo kakhulu kwaye anyusa umngcipheko wesifo seswekile, isifo sentliziyo kunye nezinye iimeko zempilo (24).

Izifundo zibonise ukuba ukutya kwepaleo kuyasebenza ekunciphiseni amanqatha esisu.

Kwisifundo esinye, abafazi abali-10 abasempilweni balandela ukutya kwe-paleo iiveki ezintlanu. Ngokomndilili, bafumana ukuncitshiswa kweesentimitha ezi-8 (8-cm) kumjikelezo wesinqe, esibonisa amanqatha esisu, kunye nokujikeleza ubunzima beepawundi ezili-10 (4.6-kg) ().

Ngamana banokonyusa uvakalelo lwe-insulin kunye nokuNciphisa iSwekile yeGazi

Ubuntununtunu be-insulin bubhekisa kwindlela iiseli zakho eziphendula ngayo ngokulula kwi-insulin.

Ukwandisa uvakalelo lwakho lwe-insulin yinto elungileyo, njengoko yenza ukuba umzimba wakho usebenze ngakumbi ekususeni iswekile egazini lakho.

Izifundo zifumanise ukuba ukutya kwepaleo kwonyusa ubuntununtunu be-insulin kwaye kwehlisa iswekile yegazi (,).

Kwisifundo seeveki ezimbini, abantu abangama-24 abatyebe kakhulu abanesifo seswekile sesi-2 balandela ukutya kwe-paleo okanye ukutya okunetyuwa ephakathi, ubisi olunamafutha asezantsi, iinkozo kunye nemidumba.

Ekupheleni kophononongo, omabini la maqela afumana ukonyuka kokuziva kwe-insulin, kodwa iimpembelelo zomelele kwiqela le-paleo. Ngokukodwa, kuphela kwiqela le-paleo apho abo babengamava amaninzi kwi-insulin amava anyusa uvakalelo lwe-insulin ().

Ngamana unokunciphisa izifo zengozi yesifo sentliziyo

Ukutya kwe-paleo kuyafana nokutya okucetyiswayo ukukhuthaza impilo yentliziyo.

Isezantsi ityuwa kwaye ikhuthaza imithombo engaxinenanga yeprotein, amafutha asempilweni kunye neziqhamo kunye nemifuno.

Kungenxa yoko le nto kungakho ngengozi ukuba izifundo zibonise ukuba ukutya kwepaleo kunganciphisa umngcipheko ohambelana nesifo sentliziyo, kubandakanya:

• Ifuthe legazi: Uhlalutyo lwezifundo ezine nabantu abali-159 bafumanisa ukuba ukutya kwe-paleo kunciphise uxinzelelo lwegazi nge-3.64 mmHg kunye noxinzelelo lwegazi lwe-diastolic nge-2.48 mmHg, ngokomndilili ().
• I-Triglycerides: Izifundo ezininzi ziye zafumanisa ukuba ukutya ukutya kwe-paleo kunokunciphisa i-triglycerides yegazi iphela ukuya kuthi ga kwi-44% (,).
• I-cholesterol ye-LDL: Izifundo ezininzi ziye zafumanisa ukuba ukutya ukutya kwe-paleo kunokunciphisa i-cholesterol "embi" ye-LDL ukuya kuthi ga kwi-36% (,,).

Ngamana unokunciphisa ukuvuvukala

Ukudumba yinkqubo yendalo enceda umzimba uphilise kwaye ulwe nosulelo.

Nangona kunjalo, ukudumba okungapheliyo kuyingozi kwaye kunokunyusa umngcipheko wezifo ezinjengesifo sentliziyo kunye neswekile ().

Ukutya kwe-paleo kugxininisa ukutya okuthile okunokunceda ukunciphisa ukudumba okungapheliyo.

Ikhuthaza ukutya iziqhamo kunye nemifuno, engoyena mthombo mkhulu wee-antioxidants. I-Antioxidants inceda ukubopha kunye nokuthomalalisa ii-radicals simahla emzimbeni ezonakalisa iiseli ngexesha lokudumba okungapheliyo.

Ukutya kwe-paleo kukwacebisa iintlanzi njengomthombo weprotein. Iintlanzi zityebile kwi-omega-3 fatty acids, ezinokuthi zinciphise ukudumba okungapheliyo ngokucinezela iihormoni ezikhuthaza ukudumba okungapheliyo, kubandakanya i-TNF-α, IL-1 kunye ne-IL-6 (29).

Isishwankathelo: Ukutya okune-paleo kunokubonelela ngezibonelelo ezininzi zempilo, kubandakanya ukuphucula ubuntununtunu be-insulin kunye nokunciphisa amafutha esiswini, isifo sentliziyo kunye nemeko yokudumba.

Iingcebiso zokunyusa ukunciphisa umzimba kwisidlo sePaleo

Ukuba ungathanda ukuzama ukutya kwepaleo, nazi iingcebiso ezimbalwa zokukunceda ukunciphisa umzimba:

• Yitya imifuno eninzi: Ziphantsi kweekhalori kwaye ziqulathe ifayibha, ekunceda ukuba uhlale ugcwele ixesha elide.
• Yitya iziqhamo ezahlukeneyo: Iziqhamo zinesondlo kwaye zizaliswa ngokumangalisayo. Nenjongo yokutya iziqwenga ezi-2-5 ngemini.
• Lungiselela kwangaphambili: Thintela isilingo ngokulungiselela izidlo ezimbalwa kwangaphambili ukukunceda kwiintsuku ezixakekileyo.
• Fumana ubuthongo obuninzi: Ukulala ubusuku obuhle kunokukunceda utshise amanqatha ngokugcina iihormone ezitshisa amanqatha rhoqo.
• Hlala usebenza: Ukuzivocavoca rhoqo kunceda ukutshisa iikhalori ezongezelelweyo ukongeza ukunciphisa umzimba

Isishwankathelo: Iingcebiso ezimbalwa zokukunceda ukunciphisa umzimba kwisidlo se-paleo kubandakanya ukutya ii-veggies ezininzi, ukulungiselela kwangaphambili kunye nokuhlala usebenza.

Umgca osezantsi

Kuyaziwa ukuba ukulandela ukutya kwepaleo kunokukunceda ukunciphisa umzimba.

Iphezulu kwiprotheni, iphantsi kwi-carbs, inokunciphisa ukutya kunye nokuphelisa ukutya okucutshungulwe kakhulu kunye neswekile eyongeziweyo.

Ukuba awukuthandi ukubala iikhalori, ubungqina bubonisa ukuba ukutya kwepaleo kunokuba yinto efanelekileyo.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukutya kwe-paleo akunakuba kukuwo wonke umntu.

Umzekelo, abo basokolayo kuthintelo lokutya banokufumana kunzima ukuziqhelanisa nokukhetha kwindlela yokutya ye-paleo.