Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-630 Kcal.
Ukuze ubukeke umuhle, akudingeki ukuthi ugxume usuka endleleni yokwehlisa isisindo uye kwenye njalo, kuyilapho usala ulambile futhi unganelisekile ngokudla kwakho.
Ukudla kwe-paleo kuyindlela yokudla abantu base-cavemen abanamathela kuyo ngokungazi. I-Gastroenterologist u-Walter Wogtlin uhlanganise yonke imithetho eyisisekelo yokudla okunomsoco futhi wabhala incwadi ngokudla kwe-paleo.
Izidingo zokudla ze-Paleo
Indlela ye-paleo-feeding isekelwe eqinisweni lokuthi umuntu wanamuhla kufanele adle ukudla ngendlela efanayo nezakhamuzi zasendulo zomhume wenkathi ye-Paleolithic. Wogtlin uphawula ukuthi ukuze balondoloze isisindo esiphansi ngokuqhubekayo nempilo enhle, abantu kufanele bakhe ukudla kwabo ngendlela yokuba kuqukethe ukukhiqizwa kwamaprotheni amaningi kanye nenani elincane lama-carbohydrate.
Ngokwezifundo ezenziwa emuva kuma-80s wekhulu leminyaka elidlule, kwafinyelelwa esiphethweni sokuthi cishe isikhathi esingangezinkulungwane ezingama-40, umzimba womuntu awushintshile, futhi udinga imikhiqizo efanayo njengangaphambili.
Ngakho-ke, ukudla kwe-paleo kufanele kusekelwe ekudleni okulandelayo.
- Inyama engenamafutha. Kutuswa ukuba udle inyama yezilwane ezondliwa ngotshani notshani, hhayi okusanhlamvu, okuphakelayo okuhlanganisiwe, futhi ngisho nangaphezulu ngokufaka ama-antibiotics. Udinga ukuyeka imikhiqizo eseseyiphelile, imikhiqizo yesoseji, ubhekeni, ubhekeni, njll. Abanye abalandeli abashisekayo be-Paleo ngokuvamile badla inyama eluhlaza. Kodwa odokotela kanye nezazi zokudla okunomsoco, njengomthetho, abakubizi lokhu futhi basancoma ukubeka imikhiqizo yenyama ekwelapheni ukushisa.
- Umdlalo.
- Ukudla kwasolwandle nezinhlanzi zasendle.
- Amakhowe.
- Amaqanda enkukhu.
- Amantongomane nembewu ehlukahlukene (hhayi okugazingiwe kuphela).
- I-almond, ufulawa kakhukhunathi.
- Izinhlobo ezehlukene zamakhambi nezinongo.
- Izithelo, imifino, amajikijolo.
- Amafutha emifino: i-flaxseed, i-olive, ikhukhunathi, i-avocado, i-macadamia ne-walnut.
Yini okufanele uyeke ekudleni kwe-paleo? Abathuthukisi bale nqubo bayelulekwa ukuthi benqabe kuma-carbohydrate. Ngaphezu kwalokho, lokhu kusebenza kuma-carbohydrate asheshayo (njengamabhanisi ahlukahlukene, ama-muffin, amaswidi kafulawa, njll.) nakwabahamba kancane (ikakhulukazi, okusanhlamvu). Futhi, ukudla kwe-paleo akubandakanyi imifino (ungashiya ubhontshisi kuphela) namantongomane njengamantongomane. Zicebile kuma-antinutrients - anti-izakhi ezibangela ukuphazamiseka kwe-metabolic.
Ukwenqaba, ngokwemithetho yale nqubo, kuwufanele ubisi nemikhiqizo yobisi oluvutshiwe. Lesi simo sichazwa ukuthi umzimba wabantu abaningi awumumbi amaprotheni obisi i-casein ne-lactose, ecebile ngemikhiqizo yobisi ngobuningi. Kunganyusa namazinga e-insulin, nawo anomthelela omubi empilweni. Okunye ubisi lwe-alimondi nokakhukhunathi. Inani le-calcium emzimbeni lizosiza ukugcina iklabishi, ubhontshisi, namantongomane ahlukahlukene.
Asikho isidingo sokusho ushukela. Abantu abahlala ku-Stone Age abazange bazame lesi sengezo sekhalori ephezulu, futhi akukhuthazwa ukuba abantu banamuhla bakudle. Futhi, uma unquma ukuphila ngokuvumelana nezimiso ze-paleo, udinga ukwenqaba noma yimiphi imikhiqizo neziphuzo eziqukethe ushukela. Kodwa ungasebenzisa ubumnandi bemvelo - uju lwekhwalithi.
Abalandeli abashisekayo bokudla kwe-paleo bayeluleka ukuyeka usawoti kanye nanoma yimiphi imikhiqizo ekhona. Kodwa odokotela nezazi zokudla bayeluleka ngokuqinile ngokwenza lokhu isikhathi eside. Kuyinto eyodwa uma uhlezi ekudleni okungenasawoti, ake sithi, isonto. Kodwa kungokunye ukuphila ngaphandle kukasawoti ngokuphelele. Lokhu kungashaya umzimba futhi kubangele izinkinga ezinkulu.
Kuyadingeka ukuthi uphile impilo esebenzayo. Kuzosiza kokubili ukulahlekelwa isisindo nokugcina impilo enhle. Phela kungenzeka ukuthi okhokho bethu abazange bahlale phansi.
Uma ukudla kwakho bekukude nokudla kwe-paleo, kunconywa ukuthi ushintshele ekudleni okusha ngokushelela ngokwanele. Okokuqala, kufanelekile ukususa imikhiqizo eseqediwe ekudleni, ukudla okulimazayo nokunekhalori ephezulu, ukudla okune-carbohydrate esheshayo. Bese ulahla ubisi, ubhontshisi ovinjelwe, inyama enamafutha. Uma ususa ukudla ekudleni kancane kancane, akufanele kube ukucindezeleka okuphawulekayo emzimbeni.
Kungakapheli isonto ngemuva kokushintshela ekudleni kwe-paleo, ungalahlekelwa amakhilogremu angama-3-4 wesisindo eseqile. Esikhathini esizayo, ama-kilogram ashiya umzimba ngokushesha, kodwa uma ungadli ngokweqile, kancane kancane ayahamba uze ufinyelele ukuvumelana okuphelele.
Awukho usayizi wokuphakelwa ocacile. Lalela umzimba wakho, ungadli kakhulu (ikakhulukazi ngaphambi kokulala) futhi udle ukudla okunempilo kuphela.
Ukudla okulinganiselwe kokudla kwe-paleo kweviki
UMsombuluko
Ukudla kwasekuseni: ibhisikidi elenziwe ngofulawa we-alimondi; i-squash caviar; itiye.
Isidlo sasemini: isitsha somhluzi wenkukhu; isibindi se-veal esibhakiwe; ukhukhamba fresh kanye ulethisi, ayoliswe ngamafutha yemifino kancane kanye kalamula; idlanzana lama-strawberries.
Isnack: apula.
Isidlo sakusihlwa: i-cod ne-asparagus ethosiwe emafutheni (kunconywe ngamafutha kakhukhunathi) noma isitshulu; itiye.
NgoLwesibili
Ukudla kwasekuseni: amaqanda aphekwe nge-bacon encane; amaqabunga e-lettuce; itiye.
Isidlo sasemini: isobho se-broccoli puree (ungasipheka kumhluzi wenkukhu); imifino eyisitshulu noma ethosiwe engenasitashi; idlanzana lama-raspberries netiye.
Isnack: ipheya.
Isidlo sakusihlwa: i-halibut ethosiwe noma ebhakiwe; ingxenye ye-sweet potato puree; itiye.
NgoLwesithathu
Ukudla kwasekuseni: isaladi yebhanana, amajikijolo namantongomane ahlukahlukene; itiye.
Isidlo sasemini: ingxenye yesobho seklabishi (okungcono ngaphandle kokungeza amazambane); ucezu lwesitshulu senyama yenkomo ngezingcezu ze-zucchini ezithosiwe; itiye.
Ukudla okulula: i-apula noma i-kiwi embalwa.
Isidlo sakusihlwa: isobho se-puree yamathanga; ama-strawberries e-dessert.
NgoLwesine
Ukudla kwasekuseni: ubhatata obhakwe enkampanini yemikhiqizo yemifino engeyona isitashi.
Isidlo sasemini: umhluzi wenkukhu; inyama yengulube ebilisiwe noma ebilisiwe; isaladi yemifino eluhlaza efakwe amafutha omnqumo amancane kanye ne-apula cider uviniga; amanye amajikijolo.
Isnack: banana.
Isidlo sakusihlwa: i-trout ebhakiwe; i-peas, i-milled noma i-puree.
Friday
Ukudla kwasekuseni: inyama yenkomo ebhakwe nge-horseradish; ukuphakelwa kwe-cauliflower puree kanye netiye.
Isidlo sasemini: ingxenye ye-hodgepodge yemifino; umlenze wenkukhu obhakiwe (mhlawumbe ongenasikhumba); isitsha sama-strawberries; itiye.
Isnack: i-apula nesaladi eliphakathi kwe.
Isidlo sakusihlwa: i-rabbit fillet ebhakiwe; i-asparagusi ethosiwe kanye netiye.
Saturday
Ukudla kwasekuseni: amabhisikidi kafulawa we-almond kanye netiye.
Isidlo sasemini: ingulube ebhakwe ngemifino engeyona isitashi; isobho lobisi lwekakhukhunathi olunamafutha aphansi; isithelo.
Ukudla okulula: isitsha sama-strawberry noma ama-kiwi ambalwa aphakathi nendawo.
Isidlo sakusihlwa: i-salmon ebhakiwe; ubhatata puree kanye netiye.
Sunday
Ukudla kwasekuseni: ama-pancake kakhukhunathi anoju lwemvelo; itiye.
Isidlo sasemini: umhluzi wenkukhu onamafutha aphansi; ingxenye ye-trout ebhakiwe noma ebilisiwe; amaqabunga e-ulethisi ngamafutha omnqumo kanye ne-apula cider uviniga; itiye.
Isnack: banana.
Dinner: inkukhu ethosiwe noma ebilisiwe; imifino engeyona isitashi ensundu; ingilazi yanoma iyiphi ijusi yemifino noma yezithelo.
Contraindications ekudleni kwe-paleo
- Ngenxa yokuqukethwe kwamaprotheni amaningi, ukudla kwe-Paleo akukhuthazwa kakhulu kubantu abanesifo sezinso.
- Kubo bonke abanye, ukuze bangalimazi impilo yabo, kutuswa ukuthi uthintane nodokotela ngaphambi kokwethula izinguquko ezintsha ezibalulekile ekudleni nasekuphileni kwabo.
Izinzuzo Zokudla Kwe-Paleo
- Ukudla kugcwele i-fiber. Lokhu kuvumela umgudu wokugaya ukudla ukuthi usebenze kahle.
- Ukunciphisa ukukhiqizwa kwama-carbohydrate kunomthelela ekwehleni kwesisindo ngokushesha futhi kulawula amazinga kashukela egazini. Inani elikhulu lamavithamini, amaminerali nezinye izinto eziwusizo zingena emzimbeni, okuyinto, ngokuvamile, inomphumela omuhle empilweni yomuntu ophila ngale ndlela.
- Okunye okuhlanganisayo ukuthi ungadla okumnandi, ungahlali ulambile futhi ngesikhathi esifanayo wehlise isisindo (okuyinto engenakwenzeka kwezinye izidlo eziningi).
- Ukudla amaprotheni, okungaphezu kokwanele kule ndlela, kusiza ukwakha nokwenza izicubu zemisipha, kuyilapho amafutha angathandeki ekushiya.
- Futhi, akuyona into evamile yokuphila ngale ndlela ukuzwa ukuwohloka nobuthakathaka. Uzokwazi ukusebenza futhi uphile impilo eyanelisayo. Abantu abaningi abaqala ukudla ukudla kwe-Paleo bathola ukuthi banamandla amaningi kunangaphambili. Ulahlekelwa isisindo futhi uguqule, kuyilapho uhlala unamandla futhi usesimweni esihle.
Ukungalungi kokudla kwe-paleo
Kanye nezinzuzo eziphawulekayo zokudla kwe-paleo, kunezinkinga eziningi kuyo.
- Isibonelo, izindleko zokudla okunempilo ezinikezwa kuleli cala zingase zidideke umuntu oneholo elilinganiselwe. Ukudla kwe-paleo kungashaya isikhwama sakho semali ngendlela enkulu.
- Isikhubekiso singaba futhi ukuthi lesi simiso sidinga ukubunjwa kabusha kwemikhuba eminingi yokudla nokuphila, ukuyeka ukudla okuvamile.
- Futhi, ukudla okunjalo kungase kungafaneleki kubantu abathintekayo kwezemidlalo, futhi nakakhulu kubagijimi abaqeqeshiwe, ngenxa yokuqukethwe okuphansi kwama-carbohydrate (ikakhulukazi, ukukhishwa kokusanhlamvu ekudleni). Kodwa ungazama ukuxazulula le nkinga ngokungeza izithelo eziningi, imifino, amajikijolo kumenyu. Nokho, lokhu kungumuntu ngamunye. Ukudla okungenazo okusanhlamvu akufanelekile kuwo wonke umuntu.
- Ukudla kwe-paleo nakho kungaba yinkinga kwabadla imifino. Phela, ngokuvamile bahlinzeka nge-soy nama-lentils emzimbeni. Futhi ukusetshenziswa kwe-legumes, i-paleo-nutrition, njengoba wazi, ayikhuthazi.
- Kwabaningi, kunzima ukuphila (ikakhulukazi ngesikhathi sokuqala sokudla) ngaphandle kokusanhlamvu, imikhiqizo yobisi nobisi omuncu, amazambane, okuye kwafakwa ngokuqinile ekudleni kwabantu abaningi banamuhla.
- Ngaphezu kwalokho, akuzona zonke izazi zokudla okunomsoco ezisekela lezi zimiso ze-paleo-dietary, zithi le mikhiqizo kufanele ibe ekudleni ukuze umzimba usebenze ngokugcwele.
Ukuphinda ukudla kwe-paleo
Ungakwazi ukunamathela njalo emithethweni yokudla kwe-paleo, okungenani izimiso zayo eziyisisekelo. Kalula nje, lapho usuzuze isibalo oyifunayo, ungakwazi ukwandisa okuqukethwe kwekhalori ekudleni ngaphandle kokukushintsha kakhulu.