Kuwunika Zakudya za Paleo: Kodi Zimathandiza Kuchepetsa Thupi?

Zamkati

• Zotsatira Zakudya Zakudya Zakudya: 4.33 kuchokera 5
• Kodi chakudya cha paleo ndi chiyani?
• Momwe mungatsatire zakudya za paleo
• Kodi zimathandiza kuchepetsa thupi?
• Maubwino ena
• Amalimbikitsa thanzi la mtima
• Imathandizira kuwongolera shuga
• Zowonongeka
• Zakudya zoti muzidya ndikupewa
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo za dongosolo la chakudya
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Mfundo yofunika

Zotsatira Zakudya Zakudya Zakudya: 4.33 kuchokera 5

Zakudya za paleo ndizopanga mapuloteni ambiri, ochepa omwe amadya zakudya zama carb zomwe zimatsatiridwa ndi zomwe anthu oyamba amadya.

Zimatengera chikhulupiliro chakuti makolo osaka-akusaka awa anali ndi mitengo yotsika yazovuta, monga kunenepa kwambiri, matenda ashuga, ndi matenda amtima, ndipo akuti amatchulidwa chifukwa chosiyana ndi zomwe amadya.

Komabe, ngakhale ena amati zakudya za paleo zimatha kukonza thanzi ndikuwonjezera kuchepa kwa thupi, ena amanenanso kuti ndizopondereza kwambiri ndipo zimakhala zovuta kutsatira.

Nkhaniyi ikuwunikanso zakudya za paleo komanso ngati zingathandize kuti muchepetse.

• Zolemba zonse: 4.33
• Kuchepetsa thupi: 5
• Kudya moyenera: 4
• Kukhazikika: 5
• Thanzi lathunthu: 3.25
• Khalidwe labwino: 5
• Umboni wozikidwa: 3.75

MFUNDO YOFUNIKA KWAMBIRI: Zakudya za Paleo ndizochepa zomwe zimalimbikitsa kudya zakudya zonse monga zipatso, ndiwo zamasamba, nsomba, nyama, ndi nkhuku. Ngakhale zitha kuthandiza kuwongolera zolemera, zitha kukhala zopanikiza kwambiri kwa anthu ena.

Kodi chakudya cha paleo ndi chiyani?

Zakudya za paleo ndimadyedwe omwe adapangidwa kuti azitsanzira zakudya za makolo akale.

Ngakhale kuti lingaliroli lidayamba mzaka za m'ma 1970, lidayamba kutchuka mu 2002 pambuyo poti wasayansi Loren Cordain adasindikiza buku lovomereza zakudyazo.

Imalimbikitsa kudya zakudya zonse monga zipatso, nyama zam'mimba, nyama, nsomba, ndi nkhuku.

Pakadali pano, zakudya zopangidwa, mbewu, nyemba, ndi zotsekemera zopangidwa ndizoletsedwa.

Malinga ndi omwe amalimbikitsa zakudyazo, kutsatira kungathandize kupewa matenda osachiritsika komanso kukhala ndi thanzi labwino ().

Mbali inayi, ofufuza akunena kuti ikhoza kukhala yoletsa kwambiri ndikuchotsa magulu ambiri azakudya omwe ali ndi michere yambiri.

Zakudya za paleo ndi njira yodyera potengera zakudya za makolo akale omwe anali osaka nyama. Amakhulupirira kuti amathandiza kupewa matenda osachiritsika ndikusintha thanzi lathunthu.

Momwe mungatsatire zakudya za paleo

Zakudya za paleo zimaphatikizapo kuchepetsa zakudya zilizonse zomwe anthu omwe amadzisaka akuyambirira sanapezeke, kuphatikiza zakudya zosinthidwa, mbewu, nyemba, mkaka, komanso shuga wowonjezera.

M'malo mwake, dongosololi limalimbikitsa kudzaza mbale yanu ndi zakudya zonse zosakonzedwa pang'ono, monga nyama, nsomba, nkhuku, zipatso, nyama, mtedza, mbewu, ndi mafuta athanzi.

Komabe, pali mitundu ingapo ya zakudya, iliyonse imakhala ndi malangizo osiyana pang'ono okhudzana ndi zakudya zomwe zimaloledwa.

Mwachitsanzo, zakudya zina zosinthidwa za paleo sizopondereza kwambiri ndipo zimaloleza batala wodyetsedwa ndi udzu ndi mbewu zina zopanda gluteni ndi nyemba zochepa, bola ngati zaviikidwa ndikuphika.

Zakudya zamtundu wa paleo zimaphatikizapo kuchepetsa zakudya zosinthidwa, mbewu, nyemba, mkaka, ndikuwonjezera shuga ndikudya makamaka zakudya zonse m'malo mwake. Komabe, pali zosiyana zingapo.

Kodi zimathandiza kuchepetsa thupi?

Zakudya za paleo zimalimbikitsa kudya zakudya zonse zopatsa thanzi komanso zimachepetsa zakudya zopangidwa, zomwe nthawi zambiri zimakhala ndi ma calories ambiri ndipo zimathandizira kunenepa ().

Mulinso mapuloteni ambiri, omwe amatha kuchepetsa kuchuluka kwa ma ghrelin - "hormone yanjala" - kuti mukhalebe okhutira kwanthawi yayitali ().

M'zaka zaposachedwa, kafukufuku wambiri apeza kuti zakudya za paleo zitha kuwonjezera kuonda.

Mwachitsanzo, kafukufuku wina mwa azimayi 70 adawona kuti kutsatira zakudya za paleo miyezi isanu ndi umodzi zidapangitsa mafuta olemera makilogalamu 6.5, pafupifupi, komanso kuchepa kwamafuta am'mimba ().

Kuwunikanso kwina kwamaphunziro a 11 kwatsimikizira kuti chakudyacho chingathandize kuchepetsa thupi, podziwa kuti omwe atenga nawo mbali adataya pafupifupi mapaundi 8 (3.5 kg) m'mayesero omwe amakhala pakati pa miyezi iwiri ndi zaka ziwiri ().

Zakudya za paleo zimayang'ana kwambiri zakudya zomwe zili ndi michere yambiri ndikuchotsa zomwe zakonzedwa. Kafukufuku akuwonetsa kuti njira iyi yodyera itha kuthandizira kuchepa thupi.

Maubwino ena

Zakudya za paleo zalumikizidwa ndi zabwino zingapo zomwe zingapindule.

Amalimbikitsa thanzi la mtima

Matenda amtima ndi omwe amafa kwambiri padziko lonse lapansi, kuwerengera pafupifupi gawo limodzi mwa atatu mwa anthu onse omwe amwalira ().

Kafukufuku wolonjeza akuwonetsa kuti zakudya za paleo zitha kuthandiza kukonza thanzi la mtima pochepetsa zinthu zingapo zomwe zingayambitse matenda amtima.

Pakafukufuku wina, anthu 20 omwe ali ndi cholesterol yambiri omwe adatsata zakudya za paleo kwa miyezi 4 adapeza cholesterol yabwino ya HDL (good) ndikuchepetsa milingo ya triglyceride, komanso cholesterol yathunthu (LDL (bad) cholesterol ().

Kafukufuku wina mwa anthu 34 adawona zomwe zapezeka, ndikuwona kuti kutsatira zakudya za paleo m'masabata awiri okha kumachepetsa kuthamanga kwa magazi, kuchuluka kwama cholesterol, ndi triglycerides - zonsezi zomwe zimayambitsa matenda amtima ().

Imathandizira kuwongolera shuga

Kafukufuku wina akuwonetsa kuti zakudya za paleo zitha kuthandiza kuchepetsa shuga m'magazi ndikuwonjezera mphamvu ya insulin kwa anthu omwe ali ndi matenda amtundu wa 2.

Insulini ndi timadzi tomwe timayendetsa shuga m'magazi. Kuchulukitsa chidwi cha insulin kumatha kusintha thupi lanu kuti ligwiritse ntchito insulini moyenera ndikuthandizira kasamalidwe kabwino ka shuga m'magazi ().

Kafukufuku wina mwa anthu 32 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti kutsatira zakudya za paleo m'masabata a 12 kumathandizira kuchuluka kwa shuga wamagazi ndikuwonjezera mphamvu ya insulin ndi 45% ().

Momwemonso, kafukufuku wocheperako mwa anthu 13 omwe ali ndi matenda a shuga amtundu wa 2 adawona kuti chakudyacho chinali chothandiza kwambiri pochepetsa hemoglobin A1C, chodziwika ndi kuwongolera shuga kwa nthawi yayitali, kuposa zakudya zamtundu wa shuga ().

Kafukufuku akuwonetsa kuti zakudya za paleo zitha kuthandiza kusintha thanzi la mtima ndikuwongolera kuwongolera kwa magazi.

Zowonongeka

Ngakhale zakudya za paleo zimapindulitsanso thanzi, zovuta zina zimayenera kuganiziridwanso.

Choyamba, amachotsa magulu angapo azakudya omwe ali ndi thanzi labwino ndipo amatha kusangalala nawo ngati gawo la chakudya chopatsa thanzi.

Mwachitsanzo, nyemba zili ndi fiber, mapuloteni, komanso micronutrients, monga iron, zinc, ndi copper ().

Pakadali pano, kafukufuku akuwonetsa kuti mbewu zonse zitha kulumikizidwa ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2, matenda amtima, ndi mitundu ina ya khansa ().

Popeza kuti zakudya za paleo zimawona kuti magulu ambiri azakudya ndi osaloledwa, iwo omwe ali ndi zoletsa pazakudya, kuphatikiza nyama zamasamba ndi osadya nyama, atha kuvutika kutsatira izi.

Kuphatikiza apo, zingakhale zovuta kudya kapena kupita kumisonkhano yabanja, chifukwa mwina simungakhale otsimikiza za zosakaniza zomwe zimagwiritsidwa ntchito pazakudya zina.

Kuphatikiza apo, itha kukhala yotsika mtengo kuposa njira zina zodyera, chifukwa imafuna zipatso zatsopano, nyama, nsomba, ndi nkhuku - zonse zomwe zitha kukhala zotsika mtengo.

Zakudya za paleo zimalepheretsa magulu angapo azakudya zabwino ndipo zitha kukhala zodula. Omwe ali ndi zoletsa pazakudya amathanso kuvutika kutsatira.

Zakudya zoti muzidya ndikupewa

Zakudya za paleo zimalimbikitsa zakudya zosiyanasiyana monga nyama, nkhuku, nsomba, zipatso, ndi ndiwo zamasamba.

Pakadali pano, mbewu, nyemba, shuga wowonjezeredwa, ndi zakudya zopangidwa ndi zoyengedwa zonse ndizochepa.

Zakudya zoti mudye

Nazi zakudya zina zomwe mungasangalale nazo monga gawo la zakudya za paleo:

• Nyama: ng'ombe, mwanawankhosa, mbuzi, venison, etc.
• Nkhuku: nkhuku, Turkey, tsekwe, bakha, etc.
• Zakudya Zam'madzi: nsomba, nsomba, mackerel, anchovies, mumapezeka nsomba zam'madzi, cod, haddock, mphaka, etc.
• Mazira: mazira a mazira ndi azungu
• Zipatso: maapulo, nthochi, malalanje, maula, mapichesi, mavwende, mabulosi abuluu, sitiroberi, mphesa, ndi zina zambiri.
• Zamasamba: tsabola belu, kolifulawa, broccoli, kale, anyezi, adyo, sipinachi, arugula, zukini, sikwashi, ndi zina zambiri.
• Mtedza: cashews, pistachios, maamondi, walnuts, mtedza wa macadamia, mtedza waku Brazil, ndi zina zambiri.
• Mbewu: mbewu za chia, mbewu za fulakesi, nthanga za dzungu, nyemba za hemp, ndi zina zambiri.
• Mafuta: mafuta, mafuta a avocado, mafuta a kanjedza, mafuta a kokonati, mafuta a fulakesi, ndi zina zambiri.
• Zitsamba ndi zonunkhira: chitowe, oregano, basil, tsabola, rosemary, thyme, turmeric, ginger, ndi zina zambiri.

Zakudya zofunika kupewa

Nazi zakudya zina zomwe muyenera kupewa ngati gawo la zakudya:

• Nyemba: nyemba, nandolo, mphodza, mtedza, ndi zina zotero.
• Mkaka: mkaka, yogurt, batala, kefir, tchizi, ndi zina zotero.
• Mbewu: mkate, pasitala, mpunga, quinoa, balere, rye, buckwheat, farro, ndi zina zambiri.
• Mbatata: mbatata zoyera, batala la ku France, tchipisi ta mbatata, ndi zina zambiri.
• Mafuta oyenga oyengedwa: mafuta a canola, mafuta osungunuka, mafuta a soya, mafuta amtengo, mafuta okutidwa, ndi zina zambiri.
• Zakudya zosinthidwa: tchipisi, pretzels, makeke, chakudya chosavuta, chakudya chofulumira, ndi zina zambiri.
• Zosakaniza zochita kupanga: sucralose, aspartame, saccharin, potaziyamu wa acesulfame, ndi zina zambiri.
• Shuga wowonjezera: katundu wophika, maswiti, maswiti, zakumwa zotsekemera ndi shuga, shuga wapatebulo, ndi zina zambiri.

Zakudya zonse monga zipatso, ndiwo zamasamba, nyama, nsomba, ndi nkhuku zimalimbikitsidwa pa zakudya za paleo. Komabe, zakudya zopangidwa, nyemba, tirigu, mkaka, ndi shuga wowonjezera ziyenera kuchepetsedwa.

Zitsanzo za dongosolo la chakudya

Nayi zitsanzo zamasiku atatu pazakudya za paleo.

Tsiku 1

• Chakudya cham'mawa: omelet ndi adyo, anyezi, tomato, ndi sipinachi
• Chakudya: Zakudyazi za zukini zokhala ndi nyama zodyera ku Turkey ndi msuzi wa marinara
• Chakudya: Salmoni wophika uvuni wokhala ndi broccoli wokazinga ndi mphete za mbatata

Tsiku 2

• Chakudya cham'mawa: granola wopanda tirigu wokhala ndi ma almond, walnuts, pecans, zipatso za coconut, ndi zipatso zouma
• Chakudya: njuchi burger wokutidwa ndi letesi ndi saladi wammbali
• Chakudya: Nkhuku yokazinga ndi msuzi wa masamba

Tsiku 3

• Chakudya cham'mawa: chia pudding ndi mkaka wa kokonati, walnuts, strawberries, blueberries, ndi sinamoni
• Chakudya: Saladi ya peyala ndi veggie yokhala ndi zipatso zosakanikirana
• Chakudya: mbale ya burrito ndi mpunga wa kolifulawa, ng'ombe, salsa, guacamole, tsabola, ndi anyezi

Palinso zokhwasula-khwasula za paleo zomwe zimapezeka ngati muli ndi njala pakati pa chakudya.

Zitsanzo zomwe zili pamwambapa zimapereka malingaliro pazakudya zomwe zitha kuphatikizidwa ngati gawo la zakudya za paleo.

Mfundo yofunika

Zakudya za paleo ndimadyedwe omwe adapangidwa kuti azitsanzira zakudya zam'mbuyomu.

Kafukufuku wina wapeza kuti njira iyi yodyera itha kuthandiza kuonjezera kuchepa thupi, kulimbikitsa thanzi la mtima, ndikuthandizira kuwongolera shuga.

Komabe, sizingakhale zoyenera kwa aliyense, chifukwa zimaletsa magulu angapo azakudya zabwino ndipo zitha kukhala zodula kuposa zakudya zina. Kuphatikiza apo, iwo omwe ali ndi zoletsa pazakudya zitha kukhala zovuta kuzolowera.