Kodi Zakudya za Paleo Zimakhala Zathanzi Pathupi?

Zamkati

• Kuopsa kwa zakudya za paleo mukakhala ndi pakati
• Kuopsa kwake
  
• Kodi chakudya cha paleo ndi chiyani?
• Ubwino wa zakudya za paleo
• Kodi muyenera kuyesa zakudya za paleo panthawi yapakati?
• Kutenga

Mukakhala ndi pakati, ndikofunikira kuti mudye moyenera momwe mungathere kuti mukhale olimbikitsidwa komanso kuti musamalire mwana wanu amene akukula.

Mwinamwake mudamvapo za phindu la zakudya za paleo, kapena kudya "kalembedwe ka" caveman mwa kutsatira zizolowezi za makolo anu osaka. Zakudya za paleo zimaphatikizapo kudula zakudya zambiri zolimidwa komanso zopangidwa.

Ngati muli ndi pakati, ndikofunikira kuchepetsa zakudya zopanda thanzi, kumwa mavitamini anu asanabadwe, ndikudya zakudya zosiyanasiyana zopatsa thanzi. Koma kungakhale kosatetezeka kuyambitsa zakudya zoperewera pamene mukuyembekezera. Kuthetsa kwathunthu mphamvu zamagetsi zamkaka ndi zamagulu amadzimadzi monga mbewu, mwachitsanzo, kungakhale kosatetezeka kwa mwana wanu wamtsogolo.

Ichi ndichifukwa chake mungafune kusiya kupita patto mpaka mutakhala ndi pakati.

Kuopsa kwa zakudya za paleo mukakhala ndi pakati

Pali zochepa zofufuza zomwe zilipo pazowopsa komanso zopindulitsa za zakudya za paleo ndi pakati.

Koma pakhala pali maphunziro okhudza amayi apakati omwe amadya zakudya zamapuloteni, zopatsa mphamvu. Awa ndi ena mwamakhalidwe omwe munthu amadya pa paleo omwe angatsatire.

Kafukufuku wofalitsidwa mu magazini ya Hypertension adapeza kuti azimayi omwe amachulukitsa kudya nyama ndi nsomba atakhala ndi pakati mochedwa adabereka ana omwe adawonetsa kuthamanga kwa magazi pambuyo pake.

Kafukufuku wina apeza kuti kudya nyama yofiira yambiri komanso chakudya chochepa kwambiri panthawi yapakati kumalumikizidwa ndi kuchepa kwa mwana wosabadwayo komanso kubereka kochepera pakubereka. Zitha kuonjezeranso kutulutsa kwa cortisol poyankha kupsinjika kwamaganizidwe mwana akakula.

Chidziwitso chabwino chokhudza zakudya za paleo ndikuti sichimakulimbikitsani kuti muchepetse chakudya. Muthabe kudya zipatso ndi ndiwo zamasamba, kuphatikiza zowuma monga mbatata, ngati gawo la mapulaniwo. Zimalimbikitsanso kudya mafuta athanzi komanso nyama yodyetsedwa ndi udzu. Ngati mukutsata zakudya za paleo mukakhala ndi pakati, mutha kuchepetsa mavuto omwe amabwera chifukwa chodya mapuloteni apamwamba posankha mabala a nyama. Mumalimbikitsidwanso kumwa madzi ambiri. Ndikofunika kukhala ndi hydrated nthawi yapakati.

Kafukufuku wowonjezereka amafunikira kuti athe kuwunika zaumoyo waufupi komanso wautali wazakudya za paleo kwa amayi apakati ndi omwe adzakhale nawo.

Ngati mukutsatira kale zakudya za paleo, funsani dokotala ngati zili bwino kuti mupitirize.

Kuopsa kwake

• Kuchulukitsa nyama ndi nsomba mukamachedwa kutenga pakati kumatha kuyambitsa kuthamanga kwa magazi kwa ana pambuyo pake.
• Kuchuluka kwa mapuloteni azinyama komanso chakudya chochepa kwambiri panthawi yapakati kumalumikizidwa ndi kuchepa kwa kukula kwa mwana wosabadwayo komanso kunenepa kwambiri.

Kodi chakudya cha paleo ndi chiyani?

Kutsata zakudya za paleo kumatanthauza kutsanzira momwe osaka-nyama ankadyera nthawi ya Paleolithic, pafupifupi zaka 2.5 miliyoni mpaka 10,000 zapitazo. Kunena zowonekeratu, kunalibe magolosale panthawiyo. Zakudyazi zimadalira makamaka zomwe zidalipo ulimi usanachitike ndikukonzekera chakudya. Mndandanda wovomerezeka wazakudya umasiyanasiyana pang'ono kutengera komwe amachokera.

Zakudya zazikulu za paleo zimaphatikizapo:

• nyama zowonda
• zipatso
• nsomba
• ndiwo zamasamba, kuphatikiza ma starchy tubers ndi mizu
• mtedza ndi mbewu

Pa chakudya cha paleo, nthawi zambiri mumapewa zakudya zonse zopangidwa. Zakudya zina zomwe mungapewe pachakudya cha paleo ndi monga:

• mbewu
• nyemba
• zopangidwa ndi mkaka
• shuga woyengedwa
• mchere
• mbatata zoyera

Ubwino wa zakudya za paleo

Ngati mulibe pakati, phindu la zakudya za paleo limatha kuphatikiza:

• kuchepetsa kutupa
• kuonda
• kulekerera kwa shuga
• kuchulukitsa chilakolako chofuna kudya

Ngakhale zina mwa izi zingawoneke ngati zabwino, kudya pang'ono kuti muchepetse thupi mukakhala ndi pakati kumatha kukhala koopsa, malinga ndi American Pregnancy Association. Mukadakhala kuti mudali wathanzi musanakhale ndi pakati, mudzafunika kupeza mapaundi 25-35 m'miyezi isanu ndi inayi yotsatira. Mungafunikire kupindula kwambiri, malingana ngati munali onenepa kwambiri, onenepa kwambiri, kapena onenepa musanatenge mimba.

Zakudya zamadzimadzi ndizofunikanso kwambiri panthawi yapakati. Amayi apakati amafunikira magawo 6 mpaka 11 a chakudya tsiku lililonse. Amakupatsani mphamvu zomwe mukufunikira, popereka:

• CHIKWANGWANI
• chitsulo
• Mavitamini B
• mchere wosiyanasiyana

Chokhacho chosiyana ndi zomwe zimafunikira pa nthawi ya mimba chingakhale ngati mutapezeka kuti muli ndi matenda ashuga. Lankhulani ndi dokotala wanu za njira zomwe mungadyetsere zakudya zanu ndikuchepetsa shuga m'magazi anu.

Kodi muyenera kuyesa zakudya za paleo panthawi yapakati?

Kafukufuku wowonjezereka amafunikira kuti muwone kuopsa ndi phindu la zakudya za paleo panthawi yapakati. Koma akatswiri amatsindika kufunikira kodya zakudya zosiyanasiyana zopatsa thanzi mpaka mutapereka.

M'malo motsatira zakudya zoletsa, yesetsani kudya zakudya zosiyanasiyana kuchokera kumagulu azakudya zilizonse. Magulu oyambira ndi awa:

• mapuloteni ndi nyemba
• mbewu
• zipatso
• masamba
• njira zamkaka, kapena calcium zokhala ndi nondairy zolemera
• mafuta athanzi

Ngakhale kulakalaka mimba, yesetsani kuchepetsa zakudya zopanda thanzi, chakudya chofulumira, ndi maswiti momwe mungathere.

Inu ndi mwana wanu mudzapindula ndi chakudya chopatsa thanzi chomwe chimaphatikizapo:

• mapuloteni
• kashiamu
• chakudya
• mafuta athanzi
• mavitamini ndi mchere
• chitsulo
• kupatsidwa folic acid

Zakudya zam'madzi ndizofunikira panthawi yapakati. Amakupatsani mphamvu zomwe mukufunikira ndikukupatsani mavitamini, mchere, ndi fiber.

Sinthanitsani ma carbu osinthidwa ndi:

• mikate yambewu yonse, pasitala, ndi chimanga
• nyemba ndi nyemba zina
• mbatata ndi masamba ena owuma
• mpunga wabulauni, quinoa, ndi mbewu zina zonse
• zipatso

Zogulitsa mkaka zitha kukhalanso gawo lofunikira pa chakudya chamagulu chopatsa thanzi. Amapereka thupi lanu ndi calcium, yomwe mwana wanu wofunikira amafunika kuti apange mafupa ndi mano ake. Ngati mulibe vuto la lactose, khalani ndi mkaka, kapena musadye mkaka, muyenera kudya zakudya zokhala ndi calcium tsiku lililonse monga nyemba, kale, sardines ndi mafupa, broccoli, ndi masamba obiriwira. Ngati mukuda nkhawa kuti simukupeza calcium yokwanira, lankhulani ndi dokotala wanu za zowonjezera zowonjezera.

Kutenga

Ngati mukufuna kutsatira zakudya zamtundu wa paleo mukakhala ndi pakati, sankhani nyama zamafuta ndi nsomba, onjezerani mafuta azomera, ndikudya masamba tsiku lililonse kuti muchepetse kudya puloteni yambiri. Onjezerani nyemba, zomwe zingakuthandizeni kukwaniritsa zofunikira zanu mukakhala ndi pakati. Onetsetsani kuti mumamwa vitamini tsiku ndi tsiku.

M'malo motsatira kwambiri zakudya monga paleo panthawi yapakati, cholinga chanu muzidya zakudya zosiyanasiyana zathanzi pakudya kalikonse ndikupewa zakudya zamapuloteni. Sinthanitsani mbewu zanu zoyengedwa ndimitundu yonse yazakudya, ndipo muchepetse zakumwa zotsekemera ndi zokhwasula-khwasula. Imwani madzi ambiri kuti mukhale ndi madzi okwanira. Lankhulani ndi dokotala wanu komanso wazakudya zanu pazosowa zanu zatsiku ndi tsiku pazofunikira pa trimester iliyonse.