Ukutya kwe-Paleo-Isikhokelo saBaqalayo Isicwangciso sokutya

Umxholo

• Isicwangciso sokutya sePaleo
• Ukutya okuThintelweyo kukutya kwePaleo
• Ukutya ukuze utye kwiPaleo Diet
• Ukutya okutyunjiweyo kwePaleo
• Ukuxolelwa okunengqondo
• Yintoni okusela xa unxaniwe
• Bukela le Vidiyo
• Imodeli yePaleo yeMenyu yeVeki enye
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Ukutya okulula kwePaleo
• Uluhlu olulula lokuthenga
• Uyenza njani iivenkile zokutyela iPaleo
• Umgca osezantsi

Ukutya kwe-paleo kuyilelwe ukufana noko abazingeli-abaqokeleli babantu batya amawaka eminyaka eyadlulayo.

Nangona kungenakwenzeka ukuba bazi ngokuthe ngqo ukuba ookhokho babantu batya ntoni kwiindawo ezahlukeneyo zehlabathi, abaphandi bakholelwa ukuba ukutya kwabo kubandakanya ukutya okupheleleyo.

Ngokulandela ukutya okusekwe kukutya kunye nokuphila ubomi obusebenzayo, abazingeli babaqokeleli banamazinga asezantsi kakhulu kwezifo zokuphila, njengokutyeba kakhulu, isifo seswekile kunye nesifo sentliziyo.

Ngapha koko, uphononongo oluninzi lubonisa ukuba oku kutya kunokukhokelela ekulahlekelweni kwesisindo (ngaphandle kokubala ikhalori) kunye nokuphuculwa okukhulu kwezempilo.

Eli nqaku sisingeniso esisiseko kwi-paleo yokutya, ukubonelela ngesicwangciso sokutya esilula kunye nolunye ulwazi olubalulekileyo.

Isicwangciso sokutya sePaleo

Akukho ndlela "elungileyo" yokutya kuwo wonke umntu kunye nabantu be-paleolithic abachuma kwiintlobo ngeentlobo zokutya, kuxhomekeke kwinto eyayifumaneka ngelo xesha kwaye behlala phi emhlabeni.

Abanye batya ukutya okune-carb ephantsi ekutyeni kwezilwanyana, ngelixa abanye belandela ukutya okuphezulu kwe-carb ngezityalo ezininzi.

Cinga oku njengesikhokelo ngokubanzi, hayi into ebhalwe ematyeni. Ungayilungisa yonke le nto kwiimfuno zakho kunye nezinto ozikhethayo.

Nazi iziseko:

Yitya: Inyama, intlanzi, amaqanda, imifuno, iziqhamo, amandongomane, iimbewu, imifuno, iziqholo, amafutha asempilweni neeoyile.

Phepha: Ukutya okucutshulweyo, iswekile, iziselo ezihlwahlwazayo, iinkozo, uninzi lweemveliso zobisi, iimbotyi, izinto zokuthambisa ezingezizo, ioyile yemifuno, imajarini kunye namafutha agqithisiweyo.

Isishwankathelo Ukutya kwabantu bePaleolithic kwahluka ngokuxhomekeka kubukho kunye nendawo. Umbono osisiseko wokutya kwe-paleo kukutya ukutya okupheleleyo kunye nokuphepha ukutya okucwangcisiweyo.

Ukutya okuThintelweyo kukutya kwePaleo

Gwema oku kutya kunye nezithako:

• Iswekile kunye ne-high-fructose isiraphu yengqolowa: Iziselo ezihlwahlwazayo, iijusi yeziqhamo, iswekile yetafile, iilekese, iikeyiki, iayisi khrim kunye nezinye ezininzi.
• Iinkozo: Kubandakanya isonka kunye neepasta, ingqolowa, isipelingi, irye, irhasi, njl.
• Iimbotyi: Iimbotyi, iilentile nezinye ezininzi.
• Ubisi: Gwema ubuninzi bezobisi, ngokukodwa i-fat-fat (ezinye iinguqu ze-paleo zibandakanya i-fat-fat milk like butter and cheese).
• Ezinye iioyile zemifuno: Ioyile yeembotyi zesoya, ioyile kajongilanga, ioyile yecottonseed, ioyile yombona, ioyile edibeneyo, ioyile yokuhamba kunye nabanye.
• Amafutha eTrans: Ifunyenwe kwimargarine kunye nokutya okucwangcisiweyo. Ihlala ibizwa ngokuba yi "hydrogenated" okanye "ngokuyinxenye i-hydrogenated oyile".
• Izinto zokuthambisa ezingezizo: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Sebenzisa iiswiti zendalo endaweni yoko.
• Ukutya okuphekwe kakhulu: Yonke into enombhalo "yokutya" okanye "i-fat-fat" okanye enezongezo ezininzi. Kubandakanya ukutshintshwa kwesidlo esenziwe ngumntu.

Isikhokelo esilula: Ukuba kujongeka ngathi senziwe kumzi-mveliso, musa ukusitya.

Ukuba ufuna ukuziphepha ezi zithako, kufuneka ufunde uluhlu lwezithako, nakukutya okubhalwe "njengokutya kwezempilo."

Isishwankathelo Kunqande konke ukutya okwenziweyo kunye nezithako, kubandakanya iswekile, isonka, ioyile ethile yemifuno, amafutha athambisayo kunye nezinto eziswiti ezingezizo.

Ukutya ukuze utye kwiPaleo Diet

Isiseko sokutya kwakho kukutya okupheleleyo, okungasetyenziswanga:

• Inyama: Inyama yenkomo, imvana, inkukhu, iturkey, inyama yehagu kunye nezinye.
• Intlanzi kunye nokutya kwaselwandle: Salmon, trout, haddock, shrimp, shellfish, njl njl. Khetha ukubanjiswa kwasendle ukuba unako.
• Amaqanda: Khetha uluhlu lwamahala, idlelo okanye omega-3 amaqanda atyebileyo.
• Imifuno: Broccoli, kale, pepper, itswele, iminqathe, iitumato, njl.
• Iziqhamo: Ii-apile, iibhanana, iiorenji, amapere, iiavokhado, iistrawberry, iiblueberries nokunye.
• Ukutyhubela: Iitapile, iitapile, iiyam, iitheniphu, njl.
• Amantongomane nembewu: Ii-almonds, amandongomane ama-macadamia, ama-walnuts, ii-hazelnuts, iimbewu zikajongilanga, imbewu yethanga kunye nokunye.
• Amafutha asempilweni kunye neeoyile: Ioyile ye-olive eyintombi, ioyile yekhokhonathi, ioyile yeavokhado kunye nezinye.
• Ityuwa kunye neziqholo: Ityuwa yolwandle, igalikhi, iturmeric, irosemary, njl.

Zama ukukhetha ukutyiswa ingca, ukukhulisa amadlelo kunye nezinto eziphilayo ukuba unako. Ukuba akunjalo, qiniseka ukuba uhlala usenza ukhetho olwenziweyo oluncinci.

Isishwankathelo Yitya ukutya okupheleleyo, okungagqitywanga njengenyama, ukutya kwaselwandle, amaqanda, iiveggies, iziqhamo, iitapile, amandongomane, amafutha asempilweni kunye neziqholo. Ukuba kunokwenzeka, khetha ukutya okuneengca kunye nezinto eziphilayo.

Ukutya okutyunjiweyo kwePaleo

Kule minyaka imbalwa idlulileyo, uluntu lwase paleo luye lwavela kancinci.

Kukho iinguqulelo ezahlukeneyo zokutya kwepaleo. Uninzi lwazo luvumela okunye ukutya kwale mihla okucetyiswa yisayensi ukuba kusempilweni.

Oku kubandakanya ibhotolo esemgangathweni etyiswa ngengca kunye neenkozo ezingenagluteni njengerayisi.

Uninzi lwabantu ngoku lucinga nge-paleo njengetemplate yokuseka ukutya kwakho, hayi imigaqo emiselweyo ekufuneka uyilandele.

Isishwankathelo Unokusebenzisa ukutya kwe-paleo njengesiqalo, ukongeza kwezinye ukutya okunempilo njengebhotolo etyiswe ngengca kunye neenkozo ezingenagluten.

Ukuxolelwa okunengqondo

Ukutya kunye neziselo ezingezantsi zilungile ngokuncinci:

• Isiselo somdiliya: Iwayini ebomvu esemgangathweni iphezulu inee-antioxidants kunye nezakha mzimba eziluncedo.
• Itshokholethi emnyama: Khetha enye ene-70% okanye ngaphezulu komxholo wecocoa. I-chocolate emnyama esemgangathweni isondlo kakhulu kwaye isempilweni kakhulu.

Isishwankathelo Xa ulandela ukutya kwe-paleo, unokuzibandakanya kwixabiso elincinci lewayini ebomvu kunye netshokholethi emnyama amaxesha ngamaxesha.

Yintoni okusela xa unxaniwe

Xa kuziwa kwi-hydration, amanzi kufuneka abe sisiselo sakho sokuya.

Ezi ziselo zilandelayo azinjalo ncam, kodwa abantu abaninzi bazisela kunjalo:

• Iti: Iti isempilweni kakhulu kwaye ilayishwe nge antioxidants kunye nezinto ezahlukeneyo eziluncedo. Iti eluhlaza yeyona ilungileyo.
• Kofu: Ikofu iphezulu kakhulu kwii-antioxidants ngokunjalo. Izifundo zibonisa ukuba inezibonelelo ezininzi zempilo.

Isishwankathelo Amanzi kufuneka abe sisiselo sakho osithandayo xa ulandela ukutya kwepaleo. Abantu abaninzi basela iti kunye nekofu.

Bukela le Vidiyo

Ukuba umfanekiso uxabisa amagama aliwaka, ividiyo ixabisa isigidi.

Le vidiyo imfutshane ichaza yonke into oyifunayo malunga nokutya kwepaleo.

Imodeli yePaleo yeMenyu yeVeki enye

Le menyu yesampulu iqulethe isixa esilinganiselweyo sokutya okunobubele be-paleo.

Ngazo zonke iindlela, lungelelanisa le menyu ngokusekwe kukhetho lwakho.

uMvulo

• Isidlo sakusasa: Amaqanda kunye nemifuno ethosiweyo kwioyile yekhokhonathi. Isiqhamo esinye.
• Isidlo sasemini: Inkukhu isaladi ngeoli yeoli. Isandla samandongomane.
• Isidlo sangokuhlwa: Iiburgers (akukho bun) zithosiweyo kwibhotolo, kunye nemifuno kunye nesalsa.

uLwesibini

• Isidlo sakusasa: Bacon kunye namaqanda, kunye neqhekeza leziqhamo.
• Isidlo sasemini: I-burto ye-Leftover evela kubusuku obungaphambili.
• Isidlo sangokuhlwa: Isalmon eqhotsiweyo ngebhotolo, kunye nemifuno.

uLwesithathu

• Isidlo sakusasa: Inyama kunye nemifuno (okuseleyo kubusuku obungaphambili).
• Isidlo sasemini: Isandwich kwiqabunga lettuce, kunye nenyama kunye nemifuno emitsha.
• Isidlo sangokuhlwa: Inyama yenkomo yonyusa imifuno. Amanye amajikijolo.

uLwesine

• Isidlo sakusasa: Amaqanda kunye nesiqwenga sesiqhamo.
• Isidlo sasemini: I-Leftover inyusa-qhotsa ukusukela phezolo. Zimbalwa zamandongomane.
• Isidlo sangokuhlwa: Ingulube eyosiweyo kunye nemifuno.

uLwesihlanu

• Isidlo sakusasa: Amaqanda kunye nemifuno ethosiweyo kwioyile yekhokhonathi.
• Isidlo sasemini: Inkukhu isaladi ngeoli yeoli. Isandla samandongomane.
• Isidlo sangokuhlwa: I-steak kunye nemifuno kunye neebhatata.

uMgqibelo

• Isidlo sakusasa: Bacon kunye namaqanda ngesiqwenga sesiqhamo.
• Isidlo sasemini: I-Leftover steak kunye nemifuno ukusukela kubusuku obungaphambili.
• Isidlo sangokuhlwa: Isalmon ebhaka kunye nemifuno kunye neavokhado.

iCawe

• Isidlo sakusasa: Inyama kunye nemifuno (okuseleyo kubusuku obungaphambili).
• Isidlo sasemini: Isandwich kwiqabunga lettuce, kunye nenyama kunye nemifuno emitsha.
• Isidlo sangokuhlwa: Amaphiko enkukhu acoliweyo kunye nemifuno kunye nesalsa.

Ngokuqhelekileyo akukho mfuneko yokulandelela iikhalori okanye ii-macronutrients (iiprotein, iicarbs okanye amanqatha) kwisidlo se-paleo, ubuncinci ekuqaleni.

Nangona kunjalo, ukuba ufuna ukunciphisa ubunzima obuninzi, yinto efanelekileyo ukusika i-carbs ngandlela thile kwaye unciphise ukutya kwakho okunamafutha aphezulu, njengamantongomane.

Ukuba ufuna eminye imizekelo yokutya okulula kwe-paleo, funda eli nqaku: I-20 Paleo Work-Friendly Lunch Recipes.

Isishwankathelo Unokwenza iintlobo ezahlukeneyo zokutya okumnandi usebenzisa ukutya okune-paleo. Ngasentla yimenyu yesampulu yeyiphi iveki ekutyeni kwepaleo enokubonakala ngathi.

Ukutya okulula kwePaleo

Akukho sidingo sokutya ngaphezulu kokutya okuthathu ngemini, kodwa ukuba ulambile, nantsi into etyiwayo elula nephathwayo ngokulula:

• Iminqathe yabantwana
• Amaqanda abilisiweyo
• Isiqwenga sesiqhamo
• Zimbalwa zamandongomane
• Indawo eseleyo kubusuku obungaphambili
• Izilayi zeapile kunye nebhotolo yealmond
• Isitya samajikijolo kunye nekhilimu yekhokhonathi
• Inyama yenkomo eyenziwe ekhaya

Isishwankathelo Amaqebengwana okutyiwa ePaleo kulula ukuwulungisa kwaye uhambe nawo ekuhambeni. Izimvo ezimbalwa zibandakanya iziqhamo, amandongomane, amaqanda abilisiwe okanye umntwana iminqathe.

Uluhlu olulula lokuthenga

Kukho iintlobo ezahlukeneyo zokutya onokukutya kwisidlo se-paleo.

Uluhlu olulula lokuthenga kufuneka lunike umbono wokuba ungaqala njani:

• Inyama: Inyama yenkomo, imvana, inyama yehagu, njl.
• Iinkukhu: Inkukhu, iturkey, njl.
• Intlanzi: Salmon, trout, mackerel, njl.
• Amaqanda
• Imifuno emitsha: Imifuno, iletisi, iitumato, iipepile, iminqathe, itswele, njl.
• Imifuno efriziwe: Broccoli, isipinatshi, imixube eyahlukeneyo yemifuno, njl.
• Iziqhamo: Ii-apile, iibhanana, amapere, iiorenji, iavokhado
• Amaqunube: Ierberberries, iiblueberries, njl.
• Amantongomane: Iiamangile, ii-walnuts, amandongomane ama-macadamia, iihazelnuts
• Ibhotolo yeAlmond
• Ioyile yekhokhonathi
• I-oyile ye-olivu
• Yeminquma
• Iibhatata
• Iziqulatho: Ityuwa yaselwandle, ipepile, iturmeric, igalikhi, iparsley, njl.

Ngumbono olungileyo ukucima zonke izilingo ezingenampilo ekhayeni lakho, kubandakanya iisoda ezineswekile, iikeyiki, iicookies, ii-crackers, isonka, i-ayisi khrim kunye neenkozo.

Isishwankathelo Ukuqala kwisidlo se-paleo, cima ikhitshi lakho ngezilingo ezingenampilo. Emva koko, usebenzisa uluhlu lokuthenga ngentla kwisitokhwe sakho sefriji kunye nefriji enokutya okumnandi, okune-paleo.

Uyenza njani iivenkile zokutyela iPaleo

Kulula kakhulu ukwenza ukutya okuninzi kwivenkile yokutyela.

Nazi izikhokelo ezilula:

1. Myalelo we-dish-based dish.
2. Fumana imifuno eyongezelelweyo endaweni yesonka okanye irayisi.
3. Bacele ukuba bapheke ukutya kwakho kwioyile yeoyile okanye ngeoyile yekhokhonathi.

Isishwankathelo Ukutya ngaphandle ngelixa ulandela ukutya kwe-paleo akufuneki kube nzima. Khetha ngokulula inyama okanye isitya seentlanzi kwimenyu kwaye utshintshe ezinye veggies.

Umgca osezantsi

Ukutya kwe-paleo kulandelwa emva kokuba izidlo zabaqokeleli-izidlo kusenokwenzeka ukuba zilandele. Ngelixa ingekho enye indlela yokulandela ukutya kwe-paleo, umbono osisiseko kukuthintela ukutya okucutshungulweyo kwaye ujonge endaweni esempilweni, ukutya okupheleleyo.

Ukutya okulungele iPaleo kubandakanya inyama, intlanzi, amaqanda, iimbewu, amandongomane, iziqhamo kunye nemifuno, kunye namafutha asempilweni kunye neoyile. Gwema ukutya okucutshungulwayo, iinkozo kunye neswekile.

Unokukutya ukutya kwakho kwi-paleo yokutya, ukongeza kukutya okunempilo okumbalwa okwangoku njengebhotolo eyondliwe ngengca kunye neenkozo ezingenagluten.

Ukuqala kwisidlo sepaleo, jonga kwimenyu yesampulu kunye noluhlu lokuthenga apha ngasentla. Gcina ikhitshi lakho kunye nepryry ngezi zinto zisempilweni, zokutya ezinobuninzi be-paleo.

Ungawajonga la manqaku angezantsi malunga nemibono ye-paleo yeresiphi kunye nokunye.