Kodi zakudya za paleo ndi ziti, zomwe muyenera kudya komanso momwe zimagwirira ntchito

Zamkati

• Chakudya
• 1. Zipatso ndi ndiwo zamasamba
• 2. Zakudya zonenepa kwambiri
• 3. Zipatso zouma, mbewu ndi mafuta
• 4. Khofi ndi tiyi
• Zakudya Zomwe Muyenera Kupewa
• Kusiyana pakati pa zakudya za Paleo ndi Carb Yotsika
• Paleo zakudya kuchepetsa thupi
• Menyu ya Zakudya za Paleo

Zakudya za Paleolithic, zomwe zimadziwikanso kuti paleo diet, ndi mtundu wa chakudya chomwe maziko ake amatengera zakudya zomwe makolo athu adachita m'nthawi yamwala, yomwe idakhazikitsidwa posaka, kuti 19 mpaka 35% yazakudyazo ipangidwe mapuloteni, 22 mpaka 40% ya chakudya ndi 28 mpaka 47% yamafuta.

Zakudyazi ndizotheka kwa anthu omwe akufuna kuchepetsa kunenepa kapena kuwongolera bwino magawidwe amwazi, ndikupanga zina ndi zina pamoyo wawo. Zakudyazi zimakhazikitsidwa makamaka pakudya zakudya zatsopano komanso zachilengedwe, kupewa zakudya zosinthidwa ndikukhala ndi mafuta opatsa thanzi, mtedza, nyama zonenepa kwambiri, nsomba ndi nsomba.

Ndikofunika kunena kuti zakudya zamtunduwu sizamunthu aliyense, ndipo ndikofunikira kufunsa katswiri wazakudya kuti kuwunika kwanu kuchitike ndikuwongolera njira yazakudya mogwirizana ndi zosowa zanu komanso thanzi lanu.

Chakudya

Kutengera kusaka chakudya ndi kusonkhanitsa zakudya, zakudya za Paleolithic zimapangidwa ndi:

1. Zipatso ndi ndiwo zamasamba

Mu zakudya za Paleolithic, ndiwo zamasamba ndi zipatso zimayenera kudyedwa, makamaka zosaphika, ndi peel ndi bagasse.

2. Zakudya zonenepa kwambiri

Nyama imachokera kokasaka nyama komanso kuwedza m'nthawi ya Paleolithic, ndipo imatha kudyedwa kwambiri. Kuchulukitsa kudya kwa zakudya zamapuloteni kumathandizira kulimbitsa minofu ndikupereka kukhuta mthupi, kumathandiza kuthana ndi njala.

Mwachidziwikire, nyama ziyenera kukhala ndi mafuta ochepa, opanda mafuta owoneka, ndipo nyama ya chule, nkhumba, nkhuku, nkhuku, dzira, mwanawankhosa, nyama ya mbuzi, chiwindi, lilime ndi mafuta. Kuphatikiza apo, nsomba komanso nsomba zimatha kudyanso.

Komabe, nkofunika kukumbukira kuti nthawi zina kudya nyama mopitirira muyeso kuyenera kupewedwa, monganso matenda a impso ndi gout.

3. Zipatso zouma, mbewu ndi mafuta

Zipatso zouma ndizochokera ku mafuta a monounsaturated mafuta, chifukwa chake ndizotheka kuphatikiza ma almond, mtedza waku Brazil, mtedza wa cashew, mtedza, walnuts, pistachios, macadamia, dzungu, sesame ndi mbewu za mpendadzuwa mu zakudya.

Kuphatikiza apo, ndizothekanso kudya mafuta a maolivi, avocado ndi fulakesi, komanso peyala yokha, komabe ndikofunikira kuti mitundu iyi yamafuta imagwiritsidwa ntchito pang'ono, makamaka supuni 4 patsiku.

4. Khofi ndi tiyi

Khofi ndi tiyi zitha kuphatikizidwa pazakudya, koma pang'ono pang'ono, makamaka kamodzi patsiku ndipo ziyenera kumwedwa osawonjezera shuga. Kuphatikiza apo, ndizothekanso kuphatikiza uchi ndi zipatso zouma, koma pang'ono.

Zakudya Zomwe Muyenera Kupewa

Zakudya izi sizikupezeka mu zakudya za Paleolithic:

• Mbewu ndi zakudya zokhala nazo: mpunga, tirigu, phala, balere, quinoa ndi chimanga;
• Mbewu: nyemba, mtedza, soya ndi zinthu zonse, monga tofu, nandolo ndi mphodza;
• Tubers: chinangwa, mbatata, zilazi, udzu winawake ndi zopangidwa;
• Shuga ndi chakudya chilichonse kapena kukonzekera komwe kuli shuga, monga makeke, mikate, timadziti tosakaniza ndi zakumwa zozizilitsa kukhosi;
• Mkaka ndi mkaka, monga tchizi, yogati, kirimu wowawasa, mkaka wamafuta, batala ndi ayisikilimu;
• Zakudya zopangidwa ndi mmatumba;
• Zakudya zamafutamonga nyama yankhumba, bologna, soseji, Turkey ndi khungu la nkhuku, ham, pepperoni, salami, nyama zamzitini, nkhumba ndi nthiti;
• mchere ndi zakudya zomwe muli.

Kutengera ndi munthuyo, ndizotheka kusintha zakudya za Paleolithic kwa munthuyo, kukhala wokhoza kudya nyama yomwe idagulidwa m'misika yayikulu, kugula maolivi ndi mafuta a fulakesi ndi ufa womwe umachokera ku mbewu zamafuta, monga ufa wa amondi ndi nthonje. Pezani zakudya zomwe zili ndi chakudya chambiri.

Kusiyana pakati pa zakudya za Paleo ndi Carb Yotsika

Kusiyanitsa kwakukulu ndikuti mu zakudya za Paleo muyenera kupewa mitundu yonse yambewu yomwe ili ndi chakudya, monga mpunga, tirigu, chimanga ndi oats, mwachitsanzo, mukamadya Low Carb njere izi zitha kudyedwa pang'ono kangapo pa sabata.

Kuphatikiza apo, chakudya cha Low Carb chimalola kuti anthu azidya zakudya zosinthidwa, bola ngati alibe shuga, ufa ndi zakudya zina, pomwe ku Paleo choyenera ndikuchepetsa kudya kwa zakudya zosinthidwa momwe angathere. Phunzirani momwe mungapangire zakudya zochepa za carb.

Paleo zakudya kuchepetsa thupi

Zakudya za Paleolithic ndi njira yabwino kwambiri kwa iwo omwe akufuna kuonda, popeza kuchotsedwa kwa mbewu ndi zakudya zopangidwa kumathandizira kwambiri kuti muchepetse kuchepa kwama calories pazakudya ndikusintha kagayidwe kabwino ka thupi.

Kuphatikiza apo, ili ndi ndiwo zamasamba, ulusi ndi mapuloteni, michere yomwe imakulitsa kukhuta ndikuchepetsa chilakolako chofuna kudya. Pang'ono ndi pang'ono, thupi limazolowera kuchepa kwa chakudya ndipo silimaphonya zakudya monga maswiti, buledi, makeke ndi zokhwasula-khwasula.

Menyu ya Zakudya za Paleo

Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wazakudya zamasiku atatu:

Ndalama zomwe zimapezeka pazosankhazi zimasiyana malinga ndi zaka, kugonana, zolimbitsa thupi komanso ngati munthuyo ali ndi matenda aliwonse omwe ali nawo kapena ayi, chifukwa chake ndikofunikira kupita kwa katswiri wazakudya kuti akayese kwathunthu ndikukhazikitsa dongosolo loyenera kwambiri lazakudya. zosowa zanu.

Ndikofunika kukumbukira kuti musanayambe zakudya zilizonse, m'pofunika kuyankhula ndi adotolo komanso akatswiri azakudya kuti awone zaumoyo ndikulandila malangizo amtundu uliwonse. Kuphatikiza apo, kumwa madzi ambiri ndikuchita zolimbitsa thupi pafupipafupi ndi malingaliro omwe amathandizanso kuchepetsa thupi komanso kupewa matenda.