Uthini umahluko phakathi kwePaleo kunye ne-Whole30?

Umxholo

• Yintoni ukutya kwepaleo?
• Yintoni ukutya okupheleleyo okungama-30?
• Zintoni ezifanayo nezahlukileyo?
• Zombini zisike amaqela afanayo okutya
• Zombini ezi zixhobo zinciphisa ilahleko
• Zombini zinokukhuthaza izibonelelo ezifanayo zempilo
• Ziyahluka kugxilwe kunye nozinzo
• Umgca wezantsi

Ukutya okupheleleyo kwe30 kunye nepaleo zimbini zeendlela zokutya ezaziwa kakhulu.

Zombini zikhuthaza ukutya okuphelelweyo okanye okuncinci okucwangcisiweyo kunye nokuthintela izinto ezenziweyo ezityebileyo kwiswekile eyongezelelweyo, amafutha kunye netyuwa. Ngaphezu koko, zombini zithembisa ukukunceda ukunciphisa umzimba kunye nokuphucula impilo yakho yonke.

Kananjalo, unokuzibuza ukuba yintoni umahluko wabo.

Eli nqaku libonisa ukufana nokwahluka phakathi kwendlela ye-paleo kunye ne-Whole30, zombini ngokwendlela ezakhiwe ngayo kunye nezibonelelo ezinokubakho kwezempilo.

Yintoni ukutya kwepaleo?

Ukutya kwe-paleo kufuziselwa emva kokuba ookhokho babantu abangabazingeli-bantu babenokutya kwinkolelo yokuba oku kutya kukhusela kwizifo zale mihla.

Ke, isekwe kukutya okupheleleyo, okwenziwe kancinci kunye nezithembiso zokukunceda ukunciphisa umzimba ngaphandle kokubala iikhalori.

• Ukutya: inyama, intlanzi, amaqanda, iziqhamo, imifuno, amandongomane, iimbewu, amayeza, iziqholo, kunye neoyile ethile yemifuno, enjengekhokhonathi okanye ioyile ye-oliva enyulu-kunye, iwayini kunye netshokholethi emnyama ngexabiso elincinci
• Ukutya okumele kuphetshwe: ukutya okucutshungulwayo, iswekile eyongeziweyo, iilekese ezingezizo ezomntu, i-trans fats, iinkozo, ubisi, iimbotyi, kunye neoyile yemifuno, kubandakanya isoya, ujongilanga kunye neoyile yokuhamba

Ukongeza, uyakhuthazwa ukuba ukhethe ukutya okutyiwa yingca kunye nezinto eziphilayo xa kunokwenzeka.

Ukutya kwe-paleo kusekwe kukutya okunokudliwa ngookhokho babantu abakude. Ithembisa ukuthintela izifo zale mihla kwaye ikuncede unciphise umzimba.

Yintoni ukutya okupheleleyo okungama-30?

Ukutya okupheleleyo kwe-30 yinkqubo ethathe inyanga yonke eyilelwe ukuseta kwakhona imetabolism yakho kunye nokwenza ulwalamano lwakho kwakhona nokutya.

Njenge paleo, ikhuthaza ukutya okupheleleyo kwaye ithembisa ukukunceda ukunciphisa umzimba ngaphandle kokubala iikhalori.

Ukutya kukwajolise ekwandiseni amanqanaba akho amandla, ukuphucula ukulala kwakho, ukunciphisa inkanuko, ukonyusa ukusebenza kwakho kwezemidlalo, kunye nokukunceda uchonge ukunganyamezelani kokutya.

• Ukutya: inyama, iinkukhu, intlanzi, ukutya kwaselwandle, amaqanda, iziqhamo, imifuno, amandongomane, iimbewu, kunye namanye amafutha, anje ngeoyile yezityalo, amanqatha edada, ibhotolo ecacisiweyo kunye neghee
• Ukutya okumele kuphetshwe: iswekile, iiswiti ezingezizo, izilungiso ezenziweyo, utywala, iinkozo, ubisi, kunye neempompo kunye nemidumba, kubandakanya isoya

Emva kweentsuku ezingama-30 zokuqala, uvumelekile ukuba uphinde uphinde uphinde uphinde uphinde utye ukutya okwenziwe ngexesha elinye- ukuvavanya ukunyamezelana kwabo nabo. Oko kutya kukunyamezelayo kakuhle kunokongezwa emva kwesiqhelo.

Ukutya okupheleleyo kwe-30 kuhlose ukukunceda uchonge ukunganyamezelani kokutya, ukuphucula ubudlelwane bakho nokutya, ukunciphisa umzimba, kunye nokufezekisa impilo-ntle yexesha elide. Inqanaba lokuqala lihlala kwinyanga enye kwaye lijolise kukutya okupheleleyo.

Zintoni ezifanayo nezahlukileyo?

Ukutya okupheleleyo kwe-30 kunye ne-paleo kuyafana kakhulu kuthintelo kunye nefuthe lezempilo kodwa ziyahluka ekuphunyezweni kwazo.

Zombini zisike amaqela afanayo okutya

Iziqhamo kunye nemifuno enobutyebi obuninzi zizinto ezininzi kwi-paleo kunye ne-Whole30 yokutya.

Oko kwathethileyo, zombini ezi ndlela zokutya zinciphisa ukutya okuziinkozo, ubisi, kunye nemidumba, eziqhayisa ngezinto ezininzi eziluncedo, ezinje ngefibre, iikhabho, iiprotein, i-iron, i-magnesium, i-selenium kunye neevithamini ezininzi ze-B ().

Ukusika oku kutya ekudleni kwakho kunciphisa ukunciphisa ukutya kwakho kwe-carb ngelixa usonyusa ukusebenzisa kwakho iiprotein, njengoko uqala ukuthembela kukutya okuneproteni ephezulu.

Nangona kunjalo, i-carb ephantsi, ukutya okuneprotein ephezulu akunakulungela wonke umntu, kubandakanya iimbaleki ezifuna ukutya okuphezulu kwe-carb. Ukutya kakhulu okuneeprotein kunokwenza iimeko zibe mandundu kubantu abachaphazeleka ngamatye ezintso okanye abanesifo sezintso (,,,).

Ngaphezulu, ukuthintela ukutya okuziinkozo, ubisi, kunye nemidumba kunokwenza ukuba kube nzima ukuhlangabezana nazo zonke iimfuno zezondlo zemihla ngemihla.

Zombini ezi zixhobo zinciphisa ilahleko

Ngenxa yokuthintelwa, zombini izidlo zingenza ukusilela kwekhalori kufuneka unciphise umzimba ngaphandle kokufuna ukuba ulinganise iinxalenye okanye ubale iikhalori (,,,).

Ngaphezulu, i-paleo kunye ne-Whole30 zityebile kwiziqhamo ezinemicu kunye nemifuno. Ukutya okuphezulu kwifayibha kunokunceda ukunciphisa indlala kunye neminqweno ngelixa ukhuthaza iimvakalelo zokugcwala- zonke ezinokukunceda ukunciphisa umzimba (,,).

Ukongeza, ngokusika iinkozo, ubisi, kunye nemidumba, ezi ndlela zokutya ziphantsi kwii-carbs kwaye ziphezulu kwiiprotein kunokutya okuphakathi.

Ukutya okuneproteni ephezulu kuthintela ukunciphisa ukutya kwakho kwaye kukuncede ugcine ubunzima bemisipha ngelixa uphulukana namanqatha, zinto ezo ziphambili ekulahlekeni kwesisindo (,).

Oko kwathethi, i-paleo kunye ne-Whole30 kunokuba nzima ukuyigcina ngenxa yezi zithintelo. Ngaphandle kokuba ukhetho lwakho lokutya kwezi ndlela zokutya lube ngumkhwa, uya kubuyisa ubunzima obulahlekileyo kamsinya nje xa usiya ekutyeni (,).

Zombini zinokukhuthaza izibonelelo ezifanayo zempilo

I-Paleo kunye ne-Whole30 inokubonelela ngezibonelelo ezifanayo zempilo.

Oku kusenokubangelwa kukuba bazizityebi kwiziqhamo nemifuno kwaye badimaza ukutya okucutshungulwayo okuhlala kuthwele iswekile, amanqatha, okanye ityuwa ().

Ngokuhambelana, izifundo zidibanisa ukutya kwe-paleo ekuphuculeni ubuntununtunu be-insulin kunye nokunciphisa ukudumba kunye namanqanaba eswekile yegazi- zonke izinto ezinokunciphisa umngcipheko wohlobo lweswekile yesi-2 (,).

Oku kutya kunokunciphisa umngcipheko wesifo sentliziyo, kubandakanya uxinzelelo lwegazi, i-triglycerides, kunye ne-LDL (embi) amanqanaba e-cholesterol (,,,).

Nangona i-Whole30 yokutya ingakhange iphandwe ngokubanzi, inokunika izibonelelo zempilo ezifanayo kakhulu ngenxa yokufana kwayo nepaleo.

Ziyahluka kugxilwe kunye nozinzo

Nangona zombini izidlo zijolise ekuncedeni ukunciphisa umzimba kunye nokuphucula impilo yakho, ziyahluka kugxilwe kuzo.

Umzekelo, amabango e-Whole30 ukukunceda uqonde ukunganyamezelani kokutya, okufuna ukuba usike ukutya okungaphezulu kancinci kunokutya kwe-paleo-ubuncinci ekuqaleni.

Kwaye, inqanaba lokuqala le-Whole30 lihlala nje kwinyanga enye. Emva koko, iba ngqongqo ngokuthe kratya, ikuvumela ukuba uphinde uphinde uphinde uphinde utye ukutya okunomda ukuba umzimba wakho uyakunyamezela.

Kwelinye icala, ukutya kwepaleo kuqala kubonakala kuthambile. Umzekelo, ivumela isixa esincinci sewayini kunye netshokholethi emnyama ukuqala kwasekuqaleni. Nangona kunjalo, uluhlu lwayo lokutya okuthintelweyo luhlala lunye nokuba uyayilandela inyanga enye okanye unyaka omnye.

Kananjalo, abanye abantu bakufumana kunzima ukulandela ukutya kwe-Whole30 ekuqaleni kodwa kube lula ukunamathela ngaphezulu kwexesha elide ().

Nangona kunjalo, umngcipheko wokushiya ukutya unokuphakama kakhulu kwi-Whole30 kuba ingqongqo kakhulu ngaphambili.

Ukutya okupheleleyo kwe-30 kunye ne-paleo kusenokwenzeka ukuba kunikezela ngezibonelelo ezifanayo zempilo, ezinje ngokunciphisa umzimba kunye nomngcipheko ophantsi wesifo seswekile kunye nesifo sentliziyo. Nangona kunjalo, i-Whole30 iya isiba ngokuthe ngcembe ngokungqongqo emva kwenqanaba lokuqala, ngelixa i-paleo igcina irejimeni efanayo kuyo yonke.

Umgca wezantsi

Ukutya okupheleleyo kwe30 kunye nepaleo ngokufanayo kulungelelaniswe nokutya okupheleleyo kwaye kubonelela ngezibonelelo ezifanayo, kubandakanya nokwehla kobunzima.

Oko kwathethi, banokunciphisa umda wokutya okunesondlo kwaye kube nzima ukukugcina.

Ngelixa i-Whole30 ekuqaleni ingqongqo, isigaba sayo sokuqala silinganiselwe ixesha kwaye sikhawuleza sinciphise kuthintelo lwaso. Okwangoku, i-paleo igcina ukusikelwa umda okufanayo kulo lonke.

Ukuba unomdla malunga nokutya, ungazama bobabini ukubona ukuba yeyiphi eyona ilungele wena.