Indlela yokutya yePegan yiPaleo-Vegan Combo ekufuneka uyazi malunga nayo

Umxholo

• Kukuthini ukutya kwe-pegan?
• Ngaba ukutya kwe-pegan kufanelekile ukuzama?
• Uphengululo lwe

Ngokuqinisekileyo uyayazi okungenani umntu omnye ebomini bakho okhe wazama ukutya kwe vegan okanye kwepaleo. Uninzi lwabantu luye lwayamkela i-veganism yezizathu zempilo- okanye ezinxulumene nokusingqongileyo (okanye zombini), kwaye ukutya kwepaleo kuye kwatsala abantu bayo abakholelwayo.

Nangona ingenakuqhayisa inqanaba elifanayo lokuthandwa njenge-vegan okanye i-paleo yokutya, i-spinoff yezo zimbini ifumene i-traction ngokwayo. Ukutya kwe-pegan (ewe, umdlalo kumagama e-paleo + vegan) kuye kwavela njengenye indlela yokutya eyaziwayo. Isiseko sayo? Ukutya okugqibeleleyo kudibanisa ezona zinto zilungileyo kuzo zombini iindlela zokutya.

Kukuthini ukutya kwe-pegan?

Ukuba izidlo ze-vegan kunye ne-paleo zinomntwana, iya kuba kukutya kwe-pegan. Njengokutya kwe-paleo, i-peganism ifuna ukubandakanywa kokuphakanyiswa kwedlelo okanye inyama kunye namaqanda atyiswe ngengca, amafutha amaninzi asempilweni, kunye nee-carbs ezithintelweyo. Ngaphezulu, iboleka isityalo-esinzima, esingenalo ubisi se-veganism. Ngenxa yoko, ngokungafaniyo nokutya kwe-paleo, i-peganism ivumela ixabiso elincinci leembotyi kunye ne-gluten-free grains. (Idibeneyo: 5 I-Genius Dairy Swaps Awuzange Ucinge Ngayo)

Ngaba uyazibuza ukuba ivela phi le nto yokutya isondlo? KwakunguMark Hyman, MD, intloko yesicwangciso kunye nokutsha kweCleveland Centre yeZiko lezeMpilo kunye nombhali UKUTYA: Yeyiphi i-Heck ekufuneka ndiyidlile?, owasungula eli gama kwiinzame zokuchaza ukutya kwakhe. Ukutya kwe-pegan kudibanisa okona kulungileyo kuzo zombini ezi ndlela zokutya zibe yimigaqo umntu anokuyilandela, utshilo uGqirha Hyman. "Igxininisa kukutya okutyebileyo kwezityalo kuba ndicinga ukuba ukutya kwezityalo kufuneka kuthathe uninzi lweplate ngomthamo, kodwa kukwabandakanya iiprotheyini zezilwanyana, ezinokuthi zibe yinxalenye yokutya okunempilo." (Inxulumene: Eyona nto intle malunga nokutya okuphezulu kwe-2018 Ngaba ayisiyiyo yonke into malunga nokuPhulukana noMzimba)

Kwaye ikhangeleka njani, ubuza? Ugqirha Hyman uchaza usuku lokutya ipegan, umzekelo, amaqanda aphakanyiswe emadlelweni ngetumato kunye neavokhado kwisidlo sakusasa, isaladi elayishwe imifuno kunye namafutha asempilweni nesidlo sasemini, kunye nenyama okanye intlanzi enemifuno kunye nentwana yerayisi emnyama isidlo sangokuhlwa. Kwaye nakubani na ofuna iingcebiso kunye nemibono eyongezelelweyo yeeresiphi, uGqr. Hyman kutshanje ukhuphe incwadi yokutya ephekiweyo enesihloko Isidlo sePegan: Imigaqo eyi-21 eSebenzayo yokuBuyisa iMpilo yakho kwiLizwe eliDinisayo ngokutya(Yithenge, $ 17, amazon.com).

Ngaba ukutya kwe-pegan kufanelekile ukuzama?

Njengakuphi na ukutya, ukutya kwe-pegan kunamandla kunye nobuthathaka. UNatalie Rizzo, M.S., R.D., ongumnini weNutrition à la Natalie uthi: “Kuthatha iinxalenye ezilungileyo zezidlo zombini kwaye zidityaniswe kunye. Kwelinye icala, oku kutya kufuna ukuba kutye imifuno ngobuninzi, umkhwa odityaniswa nophando kwiinzuzo ezininzi zempilo. Njengoko sele kukhankanyiwe, abo bakukutya bakwakhuthazwa ukuba batye emadlelweni okanye bakhulise inyama kunye namaqanda ngokumodareyitha. Le mithombo yomibini yimithombo yeprotheni, kwaye iimveliso zezilwanyana ziqukethe uhlobo lwesinyithi olulula ukufunxwa ngumzimba kunentsimbi kwizityalo. Ngokuphathelele amafutha anempilo? Uphando ludibanisa amafutha e-monounsaturated kumngcipheko ophantsi wesifo sentliziyo, kwaye anokunceda umzimba wakho ufumane iivithamini ezinamafutha. (Eyeleleneyo: Ukutya kwePaleo kwabaqalayo)

Okwangoku, ukutya oku-pegan kunokukuthintela ekutyeni ukutya okuluncedo olufanayo. Ngokwam, andizuxelela mntu ukuba yile nto kufuneka ayilandele, utshilo uRizzo. Isitatshi kunye nobisi yinxalenye yokutya okunempilo, kucingelwa ukuba awunakunyamezelwa, utshilo. "Kukho iindlela zokufumana i-calcium kunye neprotheyini ukuba usike ubisi, kodwa kufuneka wazi ngakumbi ukuba zivela phi ezo zinto," utshilo. (Ufuna ukusika ubisi ngaphandle koku? Nasi isikhokelo kwimithombo yecalcium efanelekileyo yevegans.) Ukusika iinkozo kunokuphelisa ukubiza. Iinkozo ezipheleleyo ngumthombo omkhulu wefayibha ekutyeni kwakho, kwaye uninzi lwabantu baseMelika abafumani fibre yaneleyo njengoko injalo, utshilo uRizzo.

Ngaba i-peganism yeyona ndlela isempilweni yokutya? Kuyaxoxwa. Nokuba siyintoni na, sisikhumbuzo esamkelekileyo sokuba akufuneki utye ngaphakathi kwemida yokutya esele ikho (i-paleo kunye ne-veganism zombini zizidlo ezinesithintelo kumbindi wazo) kugxilwe kwi-laser ukuze utye ngokusempilweni. Ukuba awunguye wemithetho yokutya, ungasoloko uyamkela indawo engwevu- ibizwa ngokuba ngumgaqo we-80/20 kwaye uyathandeka.

Uphengululo lwe