Kodi Zakudya za Paleo Zitha Kukuthandizani Kuti muchepetse Kunenepa?
Zamkati
- Kodi Paleo Zakudya Ndi Chiyani?
- Njira 5 Zakudya za Paleo Zitha Kukuthandizani Kuchepetsa Kunenepa
- 1. Mapuloteni ambiri
- 2. Ochepa mu Carbs
- 3. Amachepetsa Kuyamwa kwa Kalori
- 4. Imachotsa Zakudya Zosinthidwa Kwambiri
- 5. Imachotsa Shuga Wowonjezera
- Kafukufuku Wambiri Amawonetsa Kukuthandizani Kuchepetsa Kunenepa
- Imasintha Zinthu Zina Zambiri Zaumoyo
- Angachepetse Mafuta Am'mimba
- Mulole Kuonjezera Kukhudzidwa kwa Insulini ndikuchepetsa Magazi a Magazi
- Angachepetse Matenda a Mtima Omwe Atha Kuopsa
- Angachepetse Kutupa
- Malangizo Okuthandizani Kuchepetsa Kuchepetsa Kunenepa pa Chakudya cha Paleo
- Mfundo Yofunika Kwambiri
Zakudya za paleo ndi imodzi mwazakudya zodziwika bwino mozungulira.
Amakhala ndi zakudya zathunthu, zosasinthidwa ndipo amatsanzira momwe osaka-kudya adadya.
Ovomereza zakudyazi amakhulupirira kuti zitha kuchepetsa mavuto azovuta zamasiku ano, ndikuwonetsa kuti osonkhanitsa omwe sanakumane ndi matenda omwe anthu amakumana nawo masiku ano, monga kunenepa kwambiri, matenda ashuga komanso matenda amtima.
M'malo mwake, kafukufuku wambiri akuwonetsa kuti kutsatira zakudya za paleo kumatha kubweretsa kuchepa kwakukulu ndikuwongolera thanzi (,,).
Kodi Paleo Zakudya Ndi Chiyani?
Zakudya za paleo zimalimbikitsa kudya nyama yathunthu, yosasinthidwa ndi nyama monga nyama, nsomba, mazira, masamba, zipatso, nthanga ndi mtedza.
Amapewa zakudya zopangidwa kale, shuga, mkaka ndi tirigu, ngakhale mitundu ina ya zakudya za paleo imalola zosankha monga mkaka ndi mpunga.
Mosiyana ndi zakudya zambiri, chakudya cha paleo sichimaphatikizapo kuwerengera zopatsa mphamvu. M'malo mwake, imaletsa magulu omwe ali pamwambapa, omwe onse ndi magwero azakudya m'zakudya zamakono.
Kafukufuku akuwonetsa kuti zakudya zomwe zimatsindika zakudya zonse zimakhala bwino kuti muchepetse thupi komanso kukhala ndi thanzi labwino. Amadzaza kwambiri, amakhala ndi ma calories ochepa ndikuchepetsa kudya kwa zakudya zopangidwa, zomwe zimalumikizidwa ndi matenda ambiri (,,).
Chidule: Zakudya za paleo zimatsanzira zakudya zosakira nyama ndipo cholinga chake ndikuchepetsa chiopsezo cha matenda amakono. Amalimbikitsa kudya zakudya zathunthu, zosasinthidwa ndikuletsa zakudya monga mbewu, shuga, mkaka ndi zakudya zopangidwa.
Njira 5 Zakudya za Paleo Zitha Kukuthandizani Kuchepetsa Kunenepa
Zakudya za paleo zitha kukuthandizani kuti muchepetse thupi m'njira zambiri.
M'munsimu muli 5 mwa iwo.
1. Mapuloteni ambiri
Mapuloteni ndi michere yofunikira kwambiri yochepetsera thupi.
Ikhoza kukulitsa kagayidwe kanu, kuchepetsa chidwi chanu chamankhwala ndikuwongolera mahomoni angapo omwe amakulimbikitsani (7,,).
Zakudya za Paleo zimalimbikitsa kudya zakudya zokhala ndi mapuloteni monga nyama zowonda, nsomba ndi mazira.
M'malo mwake, chakudya cha paleo wamba chimapereka pakati pa 25-35% ya zopatsa mphamvu kuchokera ku protein.
2. Ochepa mu Carbs
Kuchepetsa kudya kwa carb ndi njira imodzi yochepetsera thupi.
Kafukufuku wopitilira 23 akuwonetsa kuti chakudya chotsika ndi carb chimakhala chothandiza kwambiri kuposa chikhalidwe, mafuta ochepa ochepetsa thupi (,, 12).
Zakudya za Paleo zimachepetsa kudya kwa carb pochotsa zomwe zimapezeka pa carbs monga mkate, mpunga ndi mbatata.
Ndikofunika kuzindikira kuti ma carbs sakhala oyipa kwa inu, koma kulepheretsa kudya kwa carb kungachepetse kuchuluka kwa kalori yanu tsiku ndi tsiku ndikuthandizani kuti muchepetse thupi.
3. Amachepetsa Kuyamwa kwa Kalori
Kuti muchepetse kunenepa, nthawi zambiri muyenera kuchepetsa kuchuluka kwa kalori yanu.
Ichi ndichifukwa chake ndikofunikira kusankha zakudya zomwe zikudzaza, chifukwa zimatha kuthana ndi njala ndikukuthandizani kudya pang'ono.
Ngati mukulimbana ndi njala, ndiye kuti zakudya za paleo zitha kukhala zabwino kwa inu, chifukwa zimadzaza modabwitsa.
M'malo mwake, kafukufuku apeza kuti zakudya za paleo zimakhuta kuposa zakudya zina zodziwika bwino monga zakudya za Mediterranean komanso matenda ashuga (13, 14).
Kuphatikiza apo, kafukufuku wasonyeza kuti zakudya za paleo zitha kukuthandizani kuti mupange mahomoni ambiri omwe amakukhutitsani mukatha kudya, monga GLP-1, PYY ndi GIP, poyerekeza ndi zakudya malinga ndi miyambo yazikhalidwe ().
4. Imachotsa Zakudya Zosinthidwa Kwambiri
Zakudya zamakono ndi chifukwa chachikulu chomwe kunenepa kwambiri kukukulira.
Zimalimbikitsa kudya zakudya zopangidwa bwino kwambiri, zodzaza ndi ma calories, zoperewera m'thupi ndipo zitha kukulitsa chiopsezo cha matenda ambiri ().
M'malo mwake, kafukufuku wambiri apeza kuti kuwonjezeka kwakumwa kwa zakudya zopangidwa kwambiri kumawonetsa kukwera kwa kunenepa kwambiri (,).
Zakudya za paleo zimalepheretsa zakudya zopangidwa kwambiri, popeza sizimapezeka munthawi ya Paleolithic.
M'malo mwake, amalimbikitsa kudya zakudya zopanda mafuta, zipatso ndi ndiwo zamasamba komanso mafuta athanzi, omwe alibe mafuta ambiri komanso opatsa thanzi.
5. Imachotsa Shuga Wowonjezera
Monga zakudya zopangidwa kwambiri, kudya shuga wochuluka kwambiri kungawononge kuchepa kwanu komanso thanzi lanu lonse.
Imawonjezera zakudya m'thupi ndipo imakhala ndi michere yochepa. Osanenapo, kudya kwambiri shuga wowonjezera kumatha kukulitsa chiopsezo cha matenda amtima ndi matenda ashuga (,).
Zakudya za paleo zimathetsa shuga wowonjezerapo ndipo m'malo mwake zimalimbikitsa shuga wachilengedwe kuchokera ku zipatso ndi ndiwo zamasamba.
Ngakhale zipatso ndi ndiwo zamasamba zili ndi shuga wachilengedwe, zimaperekanso michere yambiri monga mavitamini, fiber ndi madzi, zonse zomwe zimapindulitsa pa thanzi.
Chidule: Zakudya za paleo zitha kukuthandizani kuti muchepetse thupi chifukwa imakhala ndi mapuloteni ambiri, otsika ma carbs komanso amadzaza modabwitsa. Zimachotsanso zakudya zopangidwa kwambiri komanso shuga wowonjezera.Kafukufuku Wambiri Amawonetsa Kukuthandizani Kuchepetsa Kunenepa
Umboni wochuluka umawonetsa kuti zakudya za paleo ndizothandiza kuti muchepetse thupi (,,,,).
Pakafukufuku wina, ophunzira 14 azachipatala athanzi adauzidwa kuti azitsatira zakudya za paleo kwa milungu itatu.
Pakufufuza, adataya avareji ya 5.1 kgs (2.3 kgs) ndikuchepetsa chiuno chawo ndi mainchesi 1.5.
Chochititsa chidwi, kuti kafukufuku wina poyerekeza ndi zakudya za paleo ndi zakudya zamafuta ochepa apeza kuti zakudya za paleo ndizothandiza kwambiri kuti muchepetse thupi, ngakhale mutakhala ndi ma kalori ofanana.
Pakafukufuku wina, azimayi 70 onenepa azaka 60 kapena kupitilira apo adatsata zakudya za paleo kapena mafuta ochepa, okhala ndi michere yambiri kwa miyezi 24. Azimayi omwe amadya zakudya za paleo adachepetsa kuwirikiza kawiri pambuyo pa miyezi isanu ndi umodzi komanso kuwirikiza kawiri pambuyo pa miyezi 12.
Pofika zaka ziwiri, magulu onse awiri anali atapezanso kulemera, koma gulu la paleo linali litachepa kulemera kopitilira 1.6 ().
Kafukufuku wina adawonetsa anthu 13 omwe ali ndi matenda a shuga amtundu wa 2 omwe amatsata zakudya za paleo kenako zakudya za shuga (mafuta ochepa komanso ochepa kwambiri) m'miyezi iwiri yotsatizana.
Pafupifupi, omwe amadya zakudya za paleo adataya makilogalamu atatu ndi mainchesi 1.6 kutalika kuchokera m'chiuno mwawo kuposa omwe amadya matenda ashuga ().
Tsoka ilo, kafukufuku wambiri pazakudya za paleo ndiwatsopano. Chifukwa chake, pali maphunziro ochepa omwe adafalitsidwa pazotsatira zake za nthawi yayitali.
Tiyeneranso kudziwa kuti kafukufuku wochepa kwambiri pa zakudya za paleo amafanizira zotsatira zake pakuchepetsa thupi ndi zomwe zimadya pakudya. Ngakhale kafukufuku akuwonetsa kuti zakudya za paleo ndizabwino, kuyerekezera ndi zakudya zambiri kungalimbikitse mkanganowu.
Chidule: Kafukufuku wambiri apeza kuti zakudya za paleo zitha kukuthandizani kuti muchepetse thupi ndipo ndizothandiza kwambiri pakuchepetsa thupi kuposa zakudya zamafuta ochepa.Imasintha Zinthu Zina Zambiri Zaumoyo
Kuphatikiza pa zovuta zake pakuchepetsa thupi, zakudya za paleo zalumikizidwa ndi maubwino ena ambiri azaumoyo.
Angachepetse Mafuta Am'mimba
Mafuta a Belly ndiosavulaza kwambiri ndipo amachulukitsa chiopsezo cha matenda ashuga, matenda amtima ndi zina zambiri zathanzi (24).
Kafukufuku akuwonetsa kuti zakudya za paleo ndizothandiza pochepetsa mafuta am'mimba.
Pakafukufuku wina, azimayi 10 athanzi adatsata zakudya za paleo kwa milungu isanu. Pafupifupi, amakhala ndi kuchepetsedwa kwa masentimita 8 m'chiuno, chomwe ndi chizindikiro cha mafuta am'mimba, komanso kuzungulira makilogalamu (4.6-kg) kulemera konse ().
Mulole Kuonjezera Kukhudzidwa kwa Insulini ndikuchepetsa Magazi a Magazi
Kuzindikira kwa insulin kumatanthawuza momwe maselo anu amayankhira mosavuta ku insulini.
Kuchulukitsa chidwi chanu cha insulin ndichinthu chabwino, chifukwa zimapangitsa kuti thupi lanu likhale lothandiza kwambiri pochotsa shuga m'magazi anu.
Kafukufuku apeza kuti zakudya za paleo zimawonjezera chidwi cha insulin ndikuchepetsa shuga m'magazi (,).
Pakafukufuku wamasabata awiri, anthu 24 onenepa kwambiri omwe ali ndi matenda a shuga amtundu wa 2 adatsata zakudya zopatsa thanzi kapena zakudya zopatsa mchere, mkaka wochepa mafuta, mbewu zonse ndi nyemba.
Pamapeto pa kafukufukuyu, magulu onse awiriwa adakhala ndi chidwi chowonjezera cha insulin, koma zotsatira zake zinali zamphamvu pagulu la paleo. Makamaka, ndi okhawo omwe anali pagulu la paleo pomwe omwe anali ndi vuto losagwirizana ndi insulin adachulukitsa mphamvu ya insulin ().
Angachepetse Matenda a Mtima Omwe Atha Kuopsa
Zakudya za paleo ndizofanana ndi zakudya zomwe zimalimbikitsidwa kulimbikitsa thanzi la mtima.
Mchere ndi wochepa ndipo umalimbikitsa mapuloteni, mafuta athanzi ndi zipatso ndi ndiwo zamasamba.
Ndicho chifukwa chake sizangochitika mwangozi kuti kafukufuku wasonyeza kuti zakudya za paleo zitha kuchepetsa zovuta zomwe zimakhudzana ndi matenda amtima, kuphatikiza:
- Kuthamanga kwa magazi: Kufufuza kwa maphunziro anayi ndi anthu 159 kunapeza kuti zakudya za paleo zimachepetsa systolic magazi ndi 3.64 mmHg ndi diastolic magazi ndi 2.48 mmHg, pafupifupi ().
- Matenda a Triglycerides: Kafukufuku wochuluka apeza kuti kudya zakudya za paleo kumatha kuchepetsa kuchuluka kwa magazi a triglycerides mpaka 44% (,).
- LDL cholesterol: Kafukufuku wochuluka apeza kuti kudya zakudya za paleo kungachepetse cholesterol "choipa" cha LDL mpaka 36% (,,).
Angachepetse Kutupa
Kutupa ndi njira yachilengedwe yomwe imathandizira thupi kuchiritsa ndikulimbana ndi matenda.
Komabe, kutupa kosatha ndikovulaza ndipo kumatha kuonjezera chiopsezo cha matenda monga matenda amtima ndi matenda ashuga ().
Zakudya za paleo zimatsindika zakudya zina zomwe zingathandize kuchepetsa kutupa kwakanthawi.
Zimalimbikitsa kudya zipatso ndi ndiwo zamasamba, zomwe ndizopangira ma antioxidants. Antioxidants amathandiza kumangirira ndi kusinthitsa zopitilira muyeso mthupi zomwe zimawononga maselo nthawi yayitali yotupa.
Zakudya za paleo zimalimbikitsanso nsomba ngati gwero la mapuloteni. Nsomba zimakhala ndi omega-3 fatty acids, omwe amatha kuchepetsa kutupa kwakanthawi poletsa mahomoni omwe amalimbikitsa kutupa kosatha, kuphatikiza TNF-α, IL-1 ndi IL-6 (29).
Chidule: Zakudya za paleo zimatha kukupatsirani zabwino zambiri zathanzi, kuphatikiza kukhudzika kwa insulin ndikuchepetsa mafuta am'mimba, zoopsa zamatenda amtima komanso kutupa.Malangizo Okuthandizani Kuchepetsa Kuchepetsa Kunenepa pa Chakudya cha Paleo
Ngati mukufuna kuyesa zakudya za paleo, nazi malangizo angapo okuthandizani kuti muchepetse thupi:
- Idyani nkhumba zambiri: Ali ndi ma calories ochepa ndipo amakhala ndi fiber, kukuthandizani kuti mukhale okwanira kwa nthawi yayitali.
- Idyani zipatso zosiyanasiyana: Zipatso ndizopatsa thanzi komanso zimadzaza modabwitsa. Khalani ndi chidutswa cha 2-5 patsiku.
- Konzekerani pasadakhale: Pewani mayesero pokonzekera chakudya pang'ono pasadakhale kuti zikuthandizeni m'masiku otanganidwa.
- Kugona mokwanira: Kugona bwino usiku kungakuthandizeni kuwotcha mafuta posunga mahomoni anu oyaka mafuta pafupipafupi.
- Khalani achangu: Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuwotcha mafuta owonjezera kuti muchepetse kunenepa.
Mfundo Yofunika Kwambiri
Ndizodziwika bwino kuti kutsatira zakudya za paleo kumatha kukuthandizani kuti muchepetse thupi.
Zili ndi mapuloteni ambiri, otsika ndi ma carbs, amatha kuchepetsa njala komanso amachotsa zakudya zopangidwa kwambiri komanso shuga wowonjezera.
Ngati simukukonda kuwerengera zopatsa mphamvu, umboni ukusonyeza kuti zakudya za paleo zitha kukhala njira yabwino.
Komabe, nkofunika kuzindikira kuti zakudya za paleo sizingakhale za aliyense.
Mwachitsanzo, iwo omwe ali ndi vuto la zoletsa zakudya atha kuvutika kuti azolowere zosankha za paleo.