Kodi pali kusiyana kotani pakati pa Paleo ndi Whole30?

Zamkati

• Kodi chakudya cha paleo ndi chiyani?
• Kodi chakudya chonse cha Whole30 ndi chiani?
• Kodi kufanana ndi kusiyana kwawo ndi kotani?
• Onse amadula magulu omwewo azakudya
• Zonsezi zimathandiza kuchepetsa thupi
• Onse atha kulimbikitsa zabwino zofananira
• Zitha kusiyanasiyana pakuwunika ndi kukhazikika
• Mfundo yofunika

Zakudya za Whole30 ndi paleo ndi njira ziwiri zomwe anthu amakonda kudya.

Zonsezi zimalimbikitsa zakudya zopanda kanthu kapena zochepa ndipo zimapewa zinthu zopangidwa ndi shuga wambiri, mafuta, ndi mchere. Kuphatikiza apo, onsewa akulonjeza kukuthandizani kuti muchepetse thupi komanso kukhala ndi thanzi labwino.

Mwakutero, mwina mungadabwe kuti kusiyana kwawo ndi kotani.

Nkhaniyi ikufotokoza kufanana ndi kusiyana pakati pa zakudya za paleo ndi Whole30, potengera kapangidwe kake ndi phindu lomwe lingakhalepo pathanzi.

Kodi chakudya cha paleo ndi chiyani?

Zakudya za paleo zimatsatiridwa ndi zomwe makolo omwe amasaka-kusonkhanitsa mwina adadya pokhulupirira kuti zakudya izi zimateteza kumatenda amakono.

Chifukwa chake, zimakhazikika pazakudya zonse, zosakonzedwa pang'ono ndikulonjeza kukuthandizani kuti muchepetse thupi popanda kuwerengera zopatsa mphamvu.

• Zakudya zoyenera kudya: nyama, nsomba, mazira, zipatso, masamba, mtedza, mbewu, zitsamba, zonunkhira, ndi mafuta ena azamasamba, monga coconut kapena maolivi owonjezera - kuphatikiza, vinyo ndi chokoleti chakuda pang'ono
• Zakudya zomwe muyenera kupewa: Zakudya zosinthidwa, shuga wowonjezera, zotsekemera zopangira, mafuta opititsa patsogolo, mbewu, mkaka, nyemba, ndi mafuta ena azamasamba, kuphatikiza soya, mpendadzuwa, ndi mafuta osungunuka

Kuphatikiza apo, mumalimbikitsidwa kusankha udzu wamsipu ndi zinthu zachilengedwe ngati zingatheke.

Zakudya za paleo zimakhazikitsidwa ndi zakudya zomwe makolo akutali mwina akadadya. Ikulonjeza kupewa matenda amakono ndikuthandizani kuti muchepetse kunenepa.

Kodi chakudya chonse cha Whole30 ndi chiani?

Zakudya za Whole30 ndi pulogalamu ya mwezi umodzi yokonzanso kagayidwe kanu ndikukonzanso ubale wanu ndi chakudya.

Monga paleo, imalimbikitsa zakudya zonse ndipo imalonjeza kukuthandizani kuti muchepetse thupi popanda kuwerengera zopatsa mphamvu.

Zakudya zimalimbikitsanso kukulitsa mphamvu, kukulitsa tulo, kuchepetsa kulakalaka, kukulitsa masewera othamanga, ndikuthandizanso kuzindikira kusagwirizana pakudya.

• Zakudya zoyenera kudya: nyama, nkhuku, nsomba, nsomba, mazira, zipatso, ndiwo zamasamba, mtedza, mbewu, ndi mafuta ena, monga mafuta azomera, mafuta a bakha, batala wofotokozera, ndi ghee
• Zakudya zomwe muyenera kupewa: shuga wowonjezera, zotsekemera zopangira, zowonjezera zowonjezera, mowa, mbewu, mkaka, nyemba ndi nyemba, kuphatikizapo soya

Pambuyo pa masiku 30 oyambilira, mumaloledwa kubweretsanso pang'onopang'ono zakudya zoletsedwa- imodzi kamodzi - kuyesa kulekerera kwanu. Zakudya zomwe mumazilekerera bwino zitha kuwonjezeredwa momwe mumakhalira.

Zakudya za Whole30 zikufuna kukuthandizani kuzindikira kusagwirizana pakudya, kukonza ubale wanu ndi chakudya, kuonda, ndikukhala ndi thanzi lalitali. Gawo lake loyambirira limatenga mwezi umodzi ndipo limayang'ana pa zakudya zonse.

Kodi kufanana ndi kusiyana kwawo ndi kotani?

Zakudya za Whole30 ndi paleo ndizofanana kwambiri pazoletsa zawo komanso zovuta pazakuchita koma zimasiyanasiyana pakuwakhazikitsa.

Onse amadula magulu omwewo azakudya

Zipatso ndi ndiwo zamasamba zokhala ndi michere yambiri zimapezeka pazakudya za paleo ndi Whole30.

Izi zati, zakudya zonse ziwiri zimachepetsa kudya kwanu, mkaka, ndi nyemba, zomwe zimadzitamandira ndi zinthu zambiri zopindulitsa, monga fiber, carbs, protein, iron, magnesium, selenium, ndi mavitamini angapo a B ().

Kudula zakudya izi kuchokera pazakudya zanu kumachepetsa kuchepa kwa carb kwinaku mukukulitsa kagayidwe kanu ka protein, mukayamba kudalira zakudya zamapuloteni ambiri.

Komabe, ma carb otsika, zakudya zamapuloteni ambiri sizingafanane ndi aliyense, kuphatikiza othamanga omwe amafunikira kudya kwambiri carb. Kudya kwambiri mapuloteni kumathandizanso kukulitsa mikhalidwe kwa anthu omwe atengeka ndi miyala ya impso kapena omwe ali ndi matenda a impso (,,,).

Kuphatikiza apo, kulepheretsa kudya mapira, mkaka, ndi nyemba zamtundu wanu kungapangitse kuti zikhale zovuta kukwaniritsa zosowa zanu zonse za tsiku ndi tsiku.

Zonsezi zimathandiza kuchepetsa thupi

Chifukwa chololetsa, zakudya zonse ziwiri zitha kupangitsa kuti muchepetse kuchepa kwamafuta osafunikira kuti muyese magawo kapena kuwerengera zopatsa mphamvu (,,,).

Kuphatikiza apo, paleo ndi Whole30 ndizolemera zipatso ndi ndiwo zamasamba. Zakudya zabwino kwambiri zimatha kuchepetsa njala ndi kulakalaka pomwe zimalimbikitsa kukhutira - zonse zomwe zingakuthandizeni kuchepa thupi (,,).

Kuphatikiza apo, podula mbewu, mkaka, ndi nyemba, mitundu iyi yodyera imakhala yotsika kwambiri mu carbs ndipo imakhala ndi mapuloteni ambiri kuposa omwe amadya.

Zakudya zamapuloteni kwambiri zimachepetsa njala mwachilengedwe ndikuthandizani kuti mukhale ndi minofu ikuluikulu mukataya mafuta, zomwe ndizofunikira pakuchepetsa (,).

Izi zati, paleo ndi Whole30 zitha kukhala zovuta kusamalira chifukwa cha zoletsedwazi. Pokhapokha ngati zosankha zanu pazakudya izi zizakhala chizolowezi, mutha kuyambiranso kulemera komwe mudataya mukangosiya kudya (,).

Onse atha kulimbikitsa zabwino zofananira

Paleo ndi Whole30 atha kuperekanso zabwino zofananira.

Izi zikhoza kukhala chifukwa chakuti ali ndi zipatso ndi ndiwo zamasamba komanso amalepheretsa zakudya zopangidwa bwino zomwe nthawi zambiri zimakhala ndi shuga, mafuta, kapena mchere ().

Chifukwa chake, kafukufuku amalumikiza zakudya za paleo kuti thupi likhale ndi mphamvu ya insulin ndikuchepetsa kutupa ndi shuga m'magazi - zonse zomwe zingachepetse chiopsezo cha mtundu wachiwiri wa shuga (,).

Zakudyazi zimachepetsanso zoopsa zamatenda amtima, kuphatikiza kuthamanga kwa magazi, triglycerides, ndi LDL (oyipa) cholesterol (,,,).

Ngakhale zakudya za Whole30 sizinafufuzidwe mozama, zitha kupereka zabwino zofananira zofananira chifukwa chofanana ndi paleo.

Zitha kusiyanasiyana pakuwunika ndi kukhazikika

Ngakhale zakudya zonse ziwiri zimakuthandizani kuti muchepetse thupi komanso kukhala ndi thanzi labwino, amasiyana pamalingaliro awo.

Mwachitsanzo, Whole30 imati ikuthandizani kuzindikira zosavomerezeka pazakudya, zomwe zimafuna kuti muchepetse zakudya pang'ono kuposa zakudya za paleo - koyambirira.

Kuphatikiza apo, gawo loyambirira la Whole30 limatenga mwezi umodzi wokha. Pambuyo pake, imakhala yocheperako, yomwe imakupatsani mwayi wobwezeretsanso zakudya zochepa ngati thupi lanu limazilekerera.

Kumbali inayi, zakudya za paleo zimayamba kuwoneka ngati zopepuka. Mwachitsanzo, imalola pang'ono vinyo ndi chokoleti chamdima kuyambira pomwepo. Komabe, mndandanda wazakudya zoletsedwa sizingafanane ngakhale mutatsata mwezi umodzi kapena chaka chimodzi.

Mwakutero, anthu ena zimawavuta kutsatira zomwe Whole30 idadya poyamba koma ndizosavuta kutsatira nthawi yayitali ().

Ngakhale zili choncho, chiopsezo chosiya chakudyacho chikhoza kukhala chachikulu kwambiri pa Whole30 chifukwa ndi chokhwima kwambiri.

Zakudya za Whole30 ndi paleo mwina zimapindulitsanso thanzi, monga kuchepa thupi komanso chiopsezo chochepa cha matenda ashuga ndi matenda amtima. Komabe, Whole30 imakhala yopepuka pang'ono pang'ono ikangoyamba kumene, pomwe paleo amakhalabe ndi regimen yomweyo.

Mfundo yofunika

Zakudya za Whole30 ndi paleo zimapangidwanso chimodzimodzi mozungulira zakudya zonse ndipo zimapindulitsanso chimodzimodzi, kuphatikiza kuonda.

Izi zati, amathanso kuchepetsa kudya zakudya zopatsa thanzi ndikukhala ovuta kuchirikiza.

Ngakhale Whole30 poyamba ndiyolimba, gawo lake loyamba limakhala ndi nthawi yochepa ndipo posakhalitsa limachepetsedwa pazoletsa zake. Pakadali pano, paleo amasunga zofananira zonsezo.

Ngati mukufuna kudziwa zakudyazi, mutha kuyesetsa onse awiri kuti muwone zomwe zikukuyenderani bwino.