UPhononongo lokuTya ngePaleo: Ngaba luyasebenza ukunciphisa umzimba?

Umxholo

• Inqaku lokutya kwezeMpilo: 4.33 ngaphandle kwe-5
• Yintoni ukutya kwepaleo?
• Ukulandela njani ukutya kwepaleo
• Ngaba iyanceda ukunciphisa umzimba?
• Ezinye izibonelelo
• Ukukhuthaza impilo yentliziyo
• Ixhasa ulawulo lweswekile yegazi
• Izinto ezinokubakho ezantsi
• Ukutya ukutya kunye nokuphepha
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Isicwangciso sesidlo
• Usuku 1
• Usuku 2
• Usuku 3
• Umgca wezantsi

Inqaku lokutya kwezeMpilo: 4.33 ngaphandle kwe-5

Ukutya kwe-paleo yiprotein ephezulu, isicwangciso sokutya esisezantsi se-carb esimiselweyo emva kokutya okucingelwayo kwabantu bokuqala.

Isekwe kwinkolelo yokuba aba bazingeli babazingeli babenamazinga asezantsi eemeko ezinganyangekiyo, njengokutyeba kakhulu, isifo seswekile, kunye nesifo sentliziyo, kwaye kuthiwa kubangelwa yiyantlukwano ekutyeni kwabo.

Nangona kunjalo, ngelixa abanye bebanga ukuba ukutya kwe-paleo kunokuphucula impilo kunye nokunyusa ukwehla kobunzima, abanye bathi kuthintelwe kakhulu kwaye kunokuba nzima ukulandela.

Eli nqaku liphonononge ukutya kwepaleo nokuba kuyasebenza ukunciphisa umzimba.

• Amanqaku ewonke: 4.33
• Ukuhla ukusinda: 5
• Ukutya okusempilweni: 4
• Uzinzo: 5
• Impilo yomzimba wonke: 3.25
• Umgangatho wesondlo: 5
• Ubungqina obusekwe: 3.75

ISIQINISEKISO SOKUGQIBELA: Ukutya kwePaleo yindlela ephantsi yokutya ukutya okutya okukhuthaza ukutya ukutya okugcwele iziqhamo, imifuno, intlanzi, inyama kunye neenkukhu. Nangona inokuxhasa ukulawulwa kobunzima, inokuthi ibe nokuthintela kakhulu kwabanye abantu.

Yintoni ukutya kwepaleo?

Ukutya kwe-paleo yindlela yokutya eyilelwe ukulinganisa ukutya kookhokho bokuqala.

Nangona le ngcamango yavela ngo-1970, yafumana ukuthandwa ngokubanzi ngo-2002 emva kokuba isazinzulu uLoren Cordain epapashe incwadi ekhuthaza ukutya.

Ikhuthaza ukusetyenziswa kokutya okugcweleyo okufana neziqhamo, ii-veggies, inyama, intlanzi kunye neenkukhu.

Okwangoku, ukutya okucutshungulwayo, iinkozo, iimbotyi, kunye nezinto ezinencasa zokuthambisa azivunyelwanga.

Ngokwabaxhasi bokutya, ukulandela kunokunceda ukuthintela isifo esinganyangekiyo kunye nokuphucula impilo iyonke ().

Kwelinye icala, abagxeki bathi inokuthintela kwaye isuse amaqela amaninzi okutya atyebileyo kwizakhamzimba ezibalulekileyo.

Ukutya kwe-paleo yindlela yokutya esekwe kukutya kwabazingeli bokuqala bokuqokelela abantu. Kukholelwa ukuba kunceda ukuthintela isifo esinganyangekiyo kunye nokuphucula impilo iyonke.

Ukulandela njani ukutya kwepaleo

Ukutya kwe-paleo kubandakanya ukunciphisa nayiphi na into yokutya ebingafumaneki kubazingeli bokuqala, kubandakanya ukutya okucutshungulwayo, iinkozo, iimbotyi, iimveliso zobisi, kunye neswekile eyongeziweyo.

Endaweni yoko, icebo likhuthaza ukugcwalisa iplate yakho ngokutya okuncinci okucwangcisiweyo, njengenyama, intlanzi, inkukhu, iziqhamo, iiveggies, amandongomane, imbewu, kunye namafutha asempilweni.

Nangona kunjalo, kukho iindlela ezahlukeneyo zokutya, nganye inezikhokelo ezahlukeneyo malunga nokutya okuvunyelweyo.

Umzekelo, ezinye izidlo ze-paleo eziguqulweyo azithinteli kakhulu kwaye zivumela ibhotolo etyiswa ingca kunye neenkozo ezithile ezingenagluten kunye nemidumba ngokumodareyitha, okoko nje zifakwe zaza zaphekwa.

Ukutya kwendabuko kwe-paleo kubandakanya ukunciphisa ukutya okucutshungulwayo, iinkozo, iimbotyi, iimveliso zobisi, kunye nokongeza iswekile kunye nokutya ukutya okupheleleyo endaweni yoko. Nangona kunjalo, kukho iindlela ezahlukeneyo.

Ngaba iyanceda ukunciphisa umzimba?

Ukutya kwe-paleo kukhuthaza ukutya ukutya okunezakha-mzimba kunye nokutya okucutshungulwayo, okusoloko kuphezulu kwiikhalori kwaye kunokuba negalelo ekuzuzeni ubunzima ().

Ikwiprotheyini ephezulu, enokunciphisa amanqanaba e-ghrelin- "indlala yehomoni" - ukugcina uzive ugcwele ixesha elide ().

Kwiminyaka yakutshanje, uphononongo oluninzi lufumanise ukuba ukutya kwepaleo kunokunceda ukwandisa ukuncipha.

Umzekelo, olunye uphononongo lwabafazi abayi-70 baqaphela ukuba ukulandela ukutya kwe-paleo kwiinyanga ezi-6 kukhokelele kwiipawundi ezili-14 (6.5 kg) zokulahleka kwamafutha, ngokomndilili, kunye nokwehla okuninzi kumanqatha esisu ().

Olunye uphononongo lwezifundo ezili-11 lugqibe kwelokuba ukutya kunokunceda ukunciphisa umzimba, kuqatshelwa ukuba abathathi-nxaxheba baphulukene nomndilili ophantse wangama-8 eekhilogram (3.5 kg) kwizilingo ezihlala naphi na phakathi kweenyanga ezimbini ukuya kwiminyaka emibini ().

Ukutya kwe-paleo kugxile kukutya okunotyebileyo okunezakha mzimba kunye nokuphelisa okuqhubekekayo. Izifundo zibonise ukuba le ndlela yokutya inokunceda ukunciphisa umzimba.

Ezinye izibonelelo

Ukutya kwepaleo kunxulunyaniswe nezibonelelo ezininzi ezinokubakho.

Ukukhuthaza impilo yentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela, sibala phantse isinye kwisithathu sabo bonke abantu abafayo ().

Uphando oluthembisayo lubonisa ukuba ukutya kwepaleo kunokunceda ukuphucula impilo yentliziyo ngokunciphisa iimeko ezinobungozi kwisifo sentliziyo.

Kwisifundo esinye, abantu abangama-20 abanamanqanaba aphezulu e-cholesterol abalandele ukutya kwe-paleo kwiinyanga ezi-4 bafumana i-HDL (elungileyo) ye-cholesterol kunye nokunciphisa amanqanaba e-triglyceride, kunye ne-cholesterol esezantsi kunye ne-LDL (embi) ye-cholesterol ().

Olunye uphononongo kubantu abangama-34 baqwalasele iziphumo ezifanayo, beqaphela ukuba ukulandela ukutya kwe-paleo kwiiveki nje ezi-2 kunciphise uxinzelelo lwegazi, amanqanaba e-cholesterol iyonke, kunye ne-triglycerides- zonke ezizinto ezinobungozi besifo sentliziyo ().

Ixhasa ulawulo lweswekile yegazi

Olunye uphando lubonisa ukuba ukutya kwe-paleo kunokunceda ukunciphisa amanqanaba eswekile yegazi kunye nokuphucula ubuntununtunu be-insulin kubantu abane-2 yeswekile.

I-insulin yihomoni elawula amanqanaba eswekile yegazi. Ukonyusa ubuntununtunu be-insulin kunokuwuphucula amandla omzimba wakho wokusebenzisa i-insulin ngokufanelekileyo kwaye uxhase ulawulo lweswekile esempilweni ().

Olunye uphononongo kubantu abangama-32 abanesifo seswekile sesi-2 bafumanisa ukuba ukulandela ukutya kwe-paleo kwiiveki ezili-12 kuphucule amanqanaba eswekile yegazi kunye nokunyusa ubuntununtunu be-insulin yi-45% ().

Kwangokunjalo, isifundo esincinci kubantu abali-13 abanesifo seswekile sesi-2 baqaphela ukuba ukutya bekusebenza ngakumbi kumanqanaba okwehlisa i-hemoglobin A1C, uphawu lokulawula iswekile yegazi ixesha elide, kunokutya kweswekile okuqhelekileyo ().

Uphando lubonisa ukuba ukutya kwepaleo kunokunceda ukuphucula impilo yentliziyo kunye nokunyusa iswekile yegazi.

Izinto ezinokubakho ezantsi

Ngelixa ukutya kwe-paleo kubonelela ngezibonelelo ezininzi ezinokubakho kwezempilo, iingxaki ezimbalwa kufuneka ziqwalaselwe ngokunjalo.

Okokuqala, isusa amaqela okutya asempilweni kakhulu kwaye anokuyonwabela ngokubanzi njengenxalenye yokutya okusempilweni.

Umzekelo, iimbotyi zityebile kwi-fiber, protein, kunye nobutyebi be-micronutrients, ezinje nge-iron, zinc, kunye ne-copper ().

Okwangoku, uphononongo lubonisa ukuba iinkozo zizonke zinokunxulunyaniswa nomngcipheko osezantsi wohlobo lweswekile 2, isifo sentliziyo, kunye neentlobo ezithile zomhlaza ().

Ngenxa yokuba ukutya kwe-paleo kuthathwa njengamaqela amaninzi okutya engavumelekanga, abo banezithintelo ekutyeni, kubandakanya iivenji kunye nemifuno, banokufumana kunzima ukuyilandela.

Ngapha koko, kunokuba lucelomngeni ukutya kwiivenkile okanye ukuya kwiintlanganiso zosapho, njengoko unokungaqiniseki ngezithako ezisetyenziswa kwizitya ezithile.

Ngaphezu koko, kunokuba kubiza kakhulu kunezinye iipateni zokutya, njengoko kufuna imveliso entsha, inyama, intlanzi kunye neenkukhu- zonke ezinokuba lixabiso.

Ukutya kwe-paleo kuthintela amaqela okutya asempilweni kwaye kunokubiza. Abo banemida yokutya banokufumana kunzima ukulandela.

Ukutya ukutya kunye nokuphepha

Ukutya kwe-paleo kukhuthaza ukutya okucutshungulweyo okuncinci njengenyama, iinkukhu, ukutya kwaselwandle, iziqhamo kunye nemifuno.

Okwangoku, iinkozo, iimbotyi, iswekile eyongeziweyo, kunye nokutya okucociweyo kunye nokucokisekileyo konke kunqunyelwe.

Ukutya ukutya

Nazi ezinye izinto onokuzonwabela njengenxalenye yokutya kwepaleo:

• Inyama: inyama yenkomo, imvana, ibhokhwe, inyamakazi, njl.
• Iinkukhu: inkukhu, iturkey, irhanisi, idada, njl.
• Ukutya kwaselwandle: isalmon, ityhuna, i-mackerel, ii-anchovies, i-trout, i-cod, i-haddock, i-catfish, njl.
• Amaqanda: izikhupha zamaqanda nabamhlophe
• Iziqhamo: ii-apile, iibhanana, iiorenji, iplums, iipesika, iivatala, iiblueberries, amaqunube, iidiliya, njl.
• Imifuno: Iipilisi zentsimbi, icauliflower, i-broccoli, i-kale, itswele, igalikhi, ispinatshi, iarugula, i-zucchini, isikwashi, njl.
• Amantongomane: iicashews, iipistachios, iiamangile, iiwalnuts, amandongomane emacadamia, amandongomane eBrazil, njl.
• Imbewu: Imbewu ye-chia, imbewu yeflakisi, imbewu yethanga, imbewu ye-hemp, njl.
• Amafutha: ioyile yomnquma, ioyile yeavokhado, ioyile yesundu, ioyile yekhokhonathi, ioyile yeflakisi, njl.
• Iitrob kunye neziqholo: ikumin, i-oregano, i-basil, ipepile, i-rosemary, i-thyme, i-turmeric, ijinja, njl.

Ukutya okumele kukuphephe

Nazi ezinye izinto zokutya ekufuneka uziphephe njengenxalenye yokutya:

• Iimbotyi: iimbotyi, iinkukhu, iilenti, amandongomane, njl.
• Ubisi: ubisi, iyogathi, ibhotolo, kefir, itshizi, njl.
• Iinkozo: isonka, ipasta, irayisi, iquinoa, irhasi, irye, i-buckwheat, i-farro, njl.
• Iitapile: iitapile ezimhlophe, iifriji zaseFransi, iitshipsi zeetapile, njl.
• Ioyile yemifuno ecokisekileyo: ioyile ye-canola, i-oyile e-safflower, ioyile yeembotyi zesoya, ioyile yecottonseed, ioyile edibeneyo, njl.
• Ukutya okusetyenzisiweyo: iichips, ii-pretzels, ii-cookies, ukutya okulula, ukutya okukhawulezayo, njl.
• Izinto zokuthambisa ezingezizo: sucralose, aspartame, saccharin, acesulfame potassium, njl.
• Iswekile eyongeziweyo: Izinto ezibhakiweyo, iilekese, iidizethi, iziselo ezineswekile, iswekile yetafile, njl.

Ukutya okupheleleyo njengeziqhamo, imifuno, inyama, intlanzi kunye neenkukhu kuyakhuthazwa kwisidlo sepaleo. Kwelinye icala, ukutya okucutshungulwayo, iimbotyi, iinkozo, ubisi, kunye neeswekile ezongeziweyo kufuneka zilinganiselwe.

Isicwangciso sesidlo

Nantsi imenyu yeentsuku ezi-3 yokutya kwepaleo.

Usuku 1

• Isidlo sakusasa: i-omelet ngegalikhi, itswele, iitumato kunye nesipinatshi
• Isidlo sasemini: ii-noodle zucchini kunye ne-turkey meatballs kunye ne-marinara sauce
• Isidlo sangokuhlwa: I-salmon ebhaka i-oveni kunye ne-broccoli egcadiweyo kunye neebhatata zebhatata

Usuku 2

• Isidlo sakusasa: igranola engenazinkozo nee-almonds, ii-walnuts, ii-pecans, iicoconut flakes kunye neziqhamo ezomisiweyo
• Isidlo sasemini: i-bison burger ngesongelo se lettuce kunye nesaladi esecaleni
• Isidlo sangokuhlwa: Inkukhu eyosiweyo nesuphu yemifuno

Usuku 3

• Isidlo sakusasa: I-chia pudding ngobisi lwekhokhonathi, i-walnuts, i-strawberry, iiblueberries, kunye nesinamon
• Isidlo sasemini: Iavokhado kunye nesaladi yeqanda yemifuno eneziqhamo ezixutyiweyo
• Isidlo sangokuhlwa: isitya se-burrito esine-cauliflower irayisi, inyama yenkomo, isalsa, i-guacamole, ipepile, kunye netswele

Kukwakho namaqebengwana amancinci e-paleo afumanekayo ukuba ulambile phakathi kokutya.

Imenyu yesampulu engentla inikezela ngezimvo zokutya ezinokufakwa njengenxalenye yokutya kwepaleo.

Umgca wezantsi

Ukutya kwe-paleo yipateni yokutya eyilelwe ukulingisa izidlo zabazingeli bokuqala-abaqokeleli babantu.

Olunye uphando lufumanise ukuba le ndlela yokutya inokunceda ukwandisa ukuthoba umzimba, ukukhuthaza impilo yentliziyo, kunye nenkxaso kulawulo lweswekile esegazini.

Nangona kunjalo, isenokungakulungeli wonke umntu, njengoko ithintela amaqela okutya asempilweni kwaye inokuba ibiza kakhulu kunezinye izidlo. Kwaye abo banezithintelo kwindlela yokutya banokufumana kunzima ukuziqhelanisa nayo.