Zakudya za Paleo - Ndondomeko Yoyambitsa Buku Lophatikiza Komanso Chakudya

Zamkati

• Chakudya cha Paleo Chakudya
• Zakudya Zomwe Muyenera Kupewa pa Zakudya za Paleo
• Zakudya Zoti Mudye pa Zakudya za Paleo
• Zakudya Zosinthidwa za Paleo
• Kukhululuka Kwanzeru
• Zomwe Mungamwe Mukamva Ludzu
• Onerani Kanemayo
• Chitsanzo cha Paleo cha Sabata Limodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zosavuta Zosavuta Paleo
• Mndandanda Wosavuta wa Paleo
• Momwe Mungapangire Chakudya Cha Paleo
• Mfundo Yofunika Kwambiri

Zakudya za paleo zidapangidwa kuti zifanane ndi zomwe makolo osaka-osonkhanitsa anthu adadya zaka masauzande zapitazo.

Ngakhale ndizosatheka kudziwa ndendende zomwe makolo athu adadya m'malo osiyanasiyana padziko lapansi, ofufuza amakhulupirira kuti zakudya zawo zimakhala ndi zakudya zonse.

Potsatira zakudya zonse zomwe zimadyetsedwa komanso kukhala ndi moyo wathanzi, osaka-akusaka mwina anali ndi mitengo yotsika kwambiri ya matenda, monga kunenepa kwambiri, matenda ashuga ndi matenda amtima.

M'malo mwake, kafukufuku wowerengeka akuwonetsa kuti chakudyachi chingapangitse kuti muchepetse thupi (popanda kuwerengera kalori) ndikusintha kwakukuru m'thupi.

Nkhaniyi ndiyofotokoza za zakudya za paleo, yopereka chakudya chosavuta komanso zina zofunika.

Chakudya cha Paleo Chakudya

Palibe njira "yoyenera" yodyera aliyense ndipo anthu a paleolithic amakula bwino pazakudya zosiyanasiyana, kutengera zomwe zimapezeka panthawiyo komanso komwe amakhala padziko lapansi.

Ena adadya chakudya chochepa kwambiri cha nyama, pomwe ena adadya chakudya chambiri chokhala ndi masamba ambiri.

Tengani izi ngati chitsogozo chachikulu, osati cholembedwa pamiyala. Mutha kusintha zonsezi mogwirizana ndi zosowa zanu komanso zokonda zanu.

Nazi zofunikira:

Idyani: Nyama, nsomba, mazira, masamba, zipatso, mtedza, mbewu, zitsamba, zonunkhira, mafuta athanzi ndi mafuta.

Pewani: Zakudya zosinthidwa, shuga, zakumwa zozizilitsa kukhosi, tirigu, zopangidwa ndi mkaka zambiri, nyemba, zotsekemera zopangira, mafuta a masamba, margarine ndi mafuta opyola.

Chidule Zakudya za anthu za Paleolithic zimasiyana kutengera kupezeka ndi malo. Lingaliro lofunikira pa zakudya za paleo ndikudya zakudya zonse ndikupewa zakudya zopangidwa.

Zakudya Zomwe Muyenera Kupewa pa Zakudya za Paleo

Pewani zakudya izi ndi zosakaniza:

• Shuga ndi madzi a chimanga a high-fructose: Zakumwa zozizilitsa kukhosi, timadziti ta zipatso, shuga wa patebulo, maswiti, mitanda, ayisikilimu ndi ena ambiri.
• Mbewu: Zimaphatikizapo mkate ndi pasitala, tirigu, malembo, rye, balere, ndi zina zambiri.
• Nyemba: Nyemba, mphodza ndi zina zambiri.
• Mkaka: Pewani mkaka wambiri, makamaka mafuta ochepa (mitundu ina ya paleo imaphatikizapo mkaka wamafuta wathunthu monga batala ndi tchizi).
• Mafuta ena a masamba: Mafuta a soya, mafuta a mpendadzuwa, mafuta amtengo wapatali, mafuta a chimanga, mafuta opakidwa, mafuta osungunula ndi ena.
• Mafuta a Trans: Amapezeka mu margarine ndi zakudya zosiyanasiyana zopangidwa. Nthawi zambiri amatchedwa "hydrogenated" kapena "pang'ono hydrogenated" mafuta.
• Zosakaniza zochita kupanga: Aspartame, sucralose, cyclamates, saccharin, potaziyamu wa acesulfame. Gwiritsani ntchito zotsekemera zachilengedwe m'malo mwake.
• Zakudya zopangidwa kwambiri: Chilichonse chotchedwa "zakudya" kapena "mafuta ochepa" kapena chomwe chili ndi zowonjezera zambiri. Zimaphatikizanso m'malo obwezeretsa chakudya.

Chitsogozo chosavuta: Ngati chikuwoneka ngati chidapangidwa mufakitole, musadye.

Ngati mukufuna kupewa zosakaniza izi, muyenera kuwerenga mndandanda wazosakaniza, ngakhale zakudya zomwe zatchedwa "Zakudya zathanzi."

Chidule Pewani zakudya zonse zopangidwa ndi zinthu monga shuga, mkate, mafuta ena a masamba, mafuta opatsirana ndi zotsekemera zopangira.

Zakudya Zoti Mudye pa Zakudya za Paleo

Ikani zakudya zanu pachakudya chosakwanira chosasinthidwa cha paleo:

• Nyama: Ng'ombe, mwanawankhosa, nkhuku, nkhukundembo, nkhumba ndi ena.
• Nsomba ndi nsomba: Salmon, trout, haddock, shrimp, nkhono, ndi zina. Sankhani zakutchire ngati mungathe.
• Mazira: Sankhani mazira osakanikirana, odyetsa kapena omega-3 opindulitsa.
• Zamasamba: Broccoli, kale, tsabola, anyezi, kaloti, tomato, ndi zina zambiri.
• Zipatso: Maapulo, nthochi, malalanje, mapeyala, mapeyala, sitiroberi, mabulosi abulu ndi zina zambiri.
• Zomera: Mbatata, mbatata, zilazi, turnips, ndi zina zotero.
• Mtedza ndi mbewu: Maamondi, mtedza wa macadamia, mtedza, mtedza, mbewu za mpendadzuwa, nthanga za dzungu ndi zina zambiri.
• Mafuta athanzi ndi mafuta: Mafuta owonjezera a maolivi, mafuta a kokonati, mafuta a avocado ndi ena.
• Mchere ndi zonunkhira: Mchere wamchere, adyo, turmeric, rosemary, ndi zina zambiri.

Yesetsani kusankha msipu wobzalidwa msipu, wobzala msipu ndi organic ngati mungathe kutero. Ngati sichoncho, onetsetsani kuti nthawi zonse mumayendera njira zosakonzedwa bwino.

Chidule Idyani zakudya zathunthu, zosasinthidwa monga nyama, nsomba, mazira, nyama zamasamba, zipatso, mbatata, mtedza, mafuta athanzi ndi zonunkhira. Ngati ndi kotheka, sankhani zinthu zodyetsedwa ndi udzu ndi zachilengedwe.

Zakudya Zosinthidwa za Paleo

Kwa zaka zingapo zapitazi, gulu la paleo lasintha pang'ono.

Tsopano pali mitundu yosiyanasiyana ya zakudya za paleo. Ambiri mwa iwo amalola zakudya zina zamakono zomwe asayansi amati ndizabwino.

Izi zimaphatikizapo batala wabwino wodyetsedwa ndi udzu komanso mbewu zopanda gluteni ngati mpunga.

Anthu ambiri tsopano amaganiza kuti paleo ndi template yokhazikitsira zakudya zanu, osati malamulo okhwima omwe muyenera kutsatira.

Chidule Muthanso kugwiritsa ntchito zakudya za paleo ngati poyambira, ndikuwonjezeranso zakudya zina zabwino ngati batala wodyetsedwa ndi udzu wopanda mbewu za gluten.

Kukhululuka Kwanzeru

Zakudya ndi zakumwa zomwe zili pansipa ndizabwino pang'ono pang'ono:

• Vinyo: Vinyo wofiira wabwino amakhala ndi ma antioxidants komanso michere yothandiza.
• Chokoleti chakuda: Sankhani imodzi yomwe ili ndi 70% kapena kuposa koko. Chokoleti chakuda chamtundu wathanzi ndi chopatsa thanzi komanso chopatsa thanzi kwambiri.

Chidule Mukamatsata zakudya za paleo, mutha kumwa pang'ono vinyo wofiira komanso chokoleti chakuda nthawi ndi nthawi.

Zomwe Mungamwe Mukamva Ludzu

Pankhani yamadzi, madzi ayenera kukhala chakumwa chanu.

Zakumwa zotsatirazi sizotchedwa paleo, koma anthu ambiri amamwa:

• Tiyi: Tiyi ndi wathanzi kwambiri ndipo imadzaza ndi ma antioxidants ndi mitundu ingapo yamagulu opindulitsa. Tiyi wobiriwira ndi wabwino kwambiri.
• Khofi: Khofi ilinso ndi ma antioxidants ambiri. Kafukufuku akuwonetsa kuti ili ndi maubwino ambiri azaumoyo.

Chidule Madzi ayenera kukhala chakumwa chanu posankha zakudya za paleo. Anthu ambiri amamwa tiyi ndi khofi.

Onerani Kanemayo

Ngati chithunzi chikuyenera mawu chikwi, kanema ndiyofunika miliyoni.

Kanema wachiduleyu amafotokoza zonse zomwe muyenera kudziwa pazakudya za paleo.

Chitsanzo cha Paleo cha Sabata Limodzi

Zitsanzo zamasankhazi zili ndi zakudya zabwino zopatsa thanzi.

Mulimonse momwe mungasinthire, malinga ndi zomwe mumakonda.

Lolemba

• Chakudya cham'mawa: Mazira ndi ndiwo zamasamba zokazinga mafuta a kokonati. Chipatso chimodzi.
• Chakudya: Nkhuku saladi ndi mafuta. Mtedza wambiri.
• Chakudya: Burgers (palibe bun) yokazinga batala, ndi masamba ndi salsa.

Lachiwiri

• Chakudya cham'mawa: Bacon ndi mazira, ndi chidutswa cha chipatso.
• Chakudya: Malo otsala obisala kuyambira usiku wapitawu.
• Chakudya: Salimoni wokazinga mu batala, ndi masamba.

Lachitatu

• Chakudya cham'mawa: Nyama ndi ndiwo zamasamba (zotsalira kuyambira usiku).
• Chakudya: Sandwich mu tsamba la letesi, ndi nyama ndi masamba atsopano.
• Chakudya: Ng'ombe yophika-yophika ndi masamba. Zipatso zina.

Lachinayi

• Chakudya cham'mawa: Mazira ndi chipatso.
• Chakudya: Zotsala zomwe zikuchitika usiku watha. Mtedza wambiri.
• Chakudya: Nkhumba yokazinga ndi masamba.

Lachisanu

• Chakudya cham'mawa: Mazira ndi ndiwo zamasamba zokazinga mafuta a kokonati.
• Chakudya: Nkhuku saladi ndi mafuta. Mtedza wambiri.
• Chakudya: Nyama yang'ombe ndi masamba ndi mbatata.

Loweruka

• Chakudya cham'mawa: Bacon ndi mazira ndi chipatso.
• Chakudya: Malo otsala a steak ndi ndiwo zamasamba kuyambira usiku wapitawu.
• Chakudya: Salmon wophika wokhala ndi masamba ndi peyala.

Lamlungu

• Chakudya cham'mawa: Nyama ndi ndiwo zamasamba (zotsalira kuyambira usiku).
• Chakudya: Sandwich mu tsamba la letesi, ndi nyama ndi masamba atsopano.
• Chakudya: Mapiko ophika a nkhuku ndi masamba ndi salsa.

Nthawi zambiri sipakhala kufunikira kutsatira ma calories kapena macronutrients (mapuloteni, carbs kapena mafuta) pa zakudya za paleo, mwina koyambirira.

Komabe, ngati mukufuna kutaya kulemera kwambiri, ndibwino kudula carbs pang'ono ndikuchepetsa zakudya zomwe mumadya kwambiri, monga mtedza.

Ngati mukufuna zitsanzo zambiri za chakudya chosavuta cha paleo, werengani nkhaniyi: 20 Maphikidwe a Paleo Ogwira Ntchito Ndi Omasuka.

Chidule Mutha kupanga zakudya zosiyanasiyana zokoma pogwiritsa ntchito zakudya zopatsa thanzi. Pamwambapa pali mndandanda wazosankha sabata limodzi pazakudya za paleo zomwe zingawoneke.

Zosavuta Zosavuta Paleo

Palibe chifukwa chodyera zakudya zopitilira katatu patsiku, koma ngati muli ndi njala, nazi zokhwasula-khwasula za paleo zomwe ndizosavuta komanso zosavuta kunyamula:

• Kaloti zazing'ono
• Mazira ophika kwambiri
• Chipatso
• Mtedza wambiri
• Zotsalira usiku watha
• Magawo a Apple okhala ndi batala wina wa amondi
• A mbale ya zipatso ndi zonona kokonati
• Ng'ombe zokometsera zokometsera

Chidule Zosakaniza za Paleo ndizosavuta kukonzekera ndikutenga nanu popita. Malingaliro angapo ndi monga zipatso, mtedza, mazira owira mwakhama kapena kaloti wakhanda.

Mndandanda Wosavuta wa Paleo

Pali zakudya zosiyanasiyana zomwe mungadye pa zakudya za paleo.

Mndandanda wosavuta wogulawu uyenera kukupatsani lingaliro la momwe mungayambire:

• Nyama: Ng'ombe, mwanawankhosa, nkhumba, etc.
• Nkhuku: Nkhuku, Turkey, ndi zina zotero.
• Nsomba: Salimoni, mumapezeka nsomba zikuluzikulu, nsomba ya makerele, etc.
• Mazira
• Masamba atsopano: Zamasamba, letesi, tomato, tsabola, kaloti, anyezi, ndi zina zambiri.
• Masamba achisanu: Broccoli, sipinachi, zosakaniza zosiyanasiyana zamasamba, ndi zina zambiri.
• Zipatso: Maapulo, nthochi, mapeyala, malalanje, peyala
• Zipatso: Strawberries, blueberries, ndi zina.
• Mtedza: Maamondi, mtedza, mtedza wa macadamia, mtedza
• Mafuta a amondi
• Mafuta a kokonati
• Mafuta a azitona
• Maolivi
• Mbatata
• Zokometsera: Mchere wamchere, tsabola, turmeric, adyo, parsley, ndi zina zambiri.

Ndibwino kuchotsa mayesero onse oyipa kunyumba kwanu, kuphatikiza maswiti, makeke, makeke, ophwanya mkate, buledi ayisikilimu ndi chimanga.

Chidule Kuti muyambe pa zakudya za paleo, chotsani khitchini yanu mayesero oyipa. Kenako, pogwiritsa ntchito mndandanda wazogula pamwambapa kuti musungire zakudya zanu ndi firiji ndi zakudya zokoma, zopatsa chidwi.

Momwe Mungapangire Chakudya Cha Paleo

Ndizosavuta kupanga zakudya zambiri zodyerako.

Nawa malangizo osavuta:

1. Sungani chakudya chachikulu chodyera nyama kapena nsomba.
2. Pezani masamba owonjezera m'malo mwa mkate kapena mpunga.
3. Afunseni kuti aphike chakudya chanu mu maolivi kapena mafuta a kokonati.

Chidule Kudya uku mukutsatira zakudya za paleo sikuyenera kukhala kovuta. Sankhani nyama kapena nsomba pazosankhazo ndikusinthana ndi ma veggies ena.

Mfundo Yofunika Kwambiri

Zakudya za paleo zimatsatiridwa pambuyo poti omwe amasaka zakudya azitsatira. Ngakhale palibe njira imodzi yotsatirira zakudya za paleo, lingaliro loyambirira ndikuti mupewe zakudya zosinthidwa ndikuyang'ana zakudya zopatsa thanzi.

Zakudya zokometsera Paleo zimaphatikizapo nyama, nsomba, mazira, njere, mtedza, zipatso ndi nyama zamasamba, komanso mafuta ndi mafuta athanzi. Pewani zakudya zopangidwa, tirigu ndi shuga.

Muthanso kudya zakudya za paleo, ndikuwonjezera pazakudya zochepa zamasiku ano monga batala wouma ndi mbewu zopanda gilateni.

Kuti muyambe pa zakudya za paleo, onani zitsanzo ndi mndandanda wazogula pamwambapa. Sungani khitchini yanu ndi zovala zanu ndi zakudya zabwino, zopatsa thanzi.

Muthanso kuwona zolemba pansipa kuti mupeze malingaliro azakudya za paleo ndi zina zambiri.