Okuqukethwe
Lokhu ngukudla okuhle kakhulu futhi okubi kakhulu kokuxuba i-paleo ne-vegan
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Isisekelo sokudla kwe-Pegan siqukethe ukuhlanganisa ukudla kwe-paleo, ngokuya ngokudla kwangaphambilini, kepha ukubeka phambili ukusetshenziswa kwezithelo nemifino
Hlanganisa Ukudla kwe-paleolítica mayelana ne-paleo ne vegan Kungabonakala njengokuphikisana uma sicabanga ukuthi eyokuqala isuselwa ekulandeleni ukudla kwabazingeli bethu kanye nokhokho bethu abaqoqayo (inyama, amaqanda, inhlanzi, amantongomane, imbewu kanye nezinhlobonhlobo zezithelo nemifino) nokuthi okwesibili akufaki ukudla okuvela esilwaneni. Kodwa-ke, le fomula ehlangene, eyaqanjwa nguDkt. UMark Hyman ngo-2014, kusekelwe eqinisweni lokuthi ukudla okuvela ezitshalweni kugqama ngaphezu kwalokhu okuvela ezilwaneni nokuthi ukudla okucutshungulwayo kuyehla. Kungashiwo, njengoba u-Aina Huguet, ingcwethi yokudla nokudla e-Alimmenta Clinic eBarcelona eveza, ukuthi uhlobo lokudla kwe-Pegan luthatha "okungcono kakhulu ekudleni ngakunye kodwa luguquke kancane."
Okuyisisekelo ekudleni kwePegan
Phakathi kwezici ezinhle zalokhu kudla, uchwepheshe we-Alimmenta uqokomisa izincomo ze Khulisa ukusetshenziswa kwezithelo nemifino, lo ukusetshenziswa kwamafutha enempilo yenhliziyo futhi ukunciphisa ukusetshenziswa kwenyama.
Ngakho-ke, izithelo nemifino ehlukahlukene ifakiwe ekudleni kwePegan, yize izithelo ezinenkomba ephansi ye-glycemic zikhona (ngenxa yethonya le-paleo diet). Ngokuqondene nama-carbohydrate, kumele abe yinkimbinkimbi, angenayo i-gluten futhi anothe nge-fiber.
Amafutha avunyelwe yiwo acebile omega-3 y enempilo enhliziyweni. Amafutha omnqumo e-virgin angeziwe, amantongomane (okugwema amakinati), imbewu, ukwatapheya kanye namafutha kakhukhunathi afakiwe ekudleni okuvunyelwe kulokhu kudla, ngokusho kuka-Aina Huguet.
Uhlobo lwenyama enconyiwe ekudleni kwePegan ikakhulu Inyama emhlophe, enephrofayili engcono ye-lipid, amaminerali (i-iron, i-zinc nethusi) namavithamini eqembu B. Ukusetshenziswa kwayo kunconywa njengokuhlobisa noma ukuhambisana, hhayi njengesithako esiyinhloko. Ngokuphathelene nezici zayo, ingcwethi yokudla okunomsoco e-Alimmenta ichaza ukuthi inyama efakwe ezincomeni kumele ngabe yadliswa utshani futhi yakhuliswa ngendlela efanele.
Ukusetshenziswa kwe- amaqanda, ngokuba ngumthombo omuhle wamaprotheni, futhi zombili izinhlanzi ezimhlophe neziluhlaza okwesibhakabhaka, yize maqondana nalokhu okudliwayo kucabanga ukuthi i- Fish ezincane ukugwema ukuvezwa kuzinsimbi ezisindayo njenge-mercide.
Imidumba ifanelwe isahluko esehlukile, ngoba umbhali ubheka ukuthi inkomishi ngosuku izokwanela nokuthi ukusetshenziswa ngokweqile kungashintsha i-glycemia yabantu abanesifo sikashukela. Kodwa-ke, u-Aina Huguet uyacacisa: "Lokhu kudla akulungile neze futhi kungaholela ekusetshenzisweni ngokwanele kwemidumba," uyachaza.
Ukudla okususwa noma kuncishiswe i-Pegan
Kubonakala ngokunikeza i- umthwalo ophansi we-glycemic ukuqeda ushukela olula, ufulawa nama-carbohydrate acwengekile. Ukudla okuhlinzeka ngamakhemikhali, izithasiselo, izivimbelakuvunda, imibala yokufakelwa noswidi akuvumelekile nakho.
Iphinde iqede okusanhlamvu nge-gluten (okuthile okwelulekwa ngokumelene nochwepheshe we-Alimmenta uma ungenaso isifo se-celiac) nakuzo zonke izinhlamvu ngaphandle kwe-gluten, uyeluleka, kodwa ngokulinganisela, ngakho-ke uncoma ukuyithatha ngezingxenyana ezincane futhi inqobo nje uma izinhlamvu ezinenkomba ephansi. glycemic njenge-quinoa.
Ngokuqondene nobisi, umdali we-Pegan diet naye weluleka ngokumelene nabo.
Ingabe i-Pegan diet iphilile?
Uma kukhulunywa ngezici ezingenakudliwa zokudla kwePegan, uchwepheshe we-Alimmenta ugcizelela ukubhekiswa kuzithelo zommbila ngoba, njengoba eqinisekisa, izincomo zalokho kudla azanele ngoba imidumba kufanele idliwe kabili noma kathathu ngesonto, ubuncane, kungaba njengesitsha eseceleni noma njengesitsha esisodwa.
Enye yemigede yakhe ngalokhu kudla ukuthi ngaphandle kokuthi kunokungabekezelelani kwe-gluten noma ukuzwela okungenayo i-celiac gluten, okusanhlamvu okungenayo i-gluten akufanele kuqedwe. Izincomo zikaCodunicat mayelana nalokhu zicacile: “Ukudla okungenalo i-Gluten akufanele kunconyelwe abantu abangenaso isifo se-celiac.”
Futhi izincomo mayelana nokusetshenziswa kwemikhiqizo yobisi azikholisi ngoba, ngokombono wakhe, kuyindlela elula yokusebenzisa i-calcium edingekayo yansuku zonke. "Uma unquma ukungadli ubisi, kufanele wengeze ekudleni kwakho ngokunye ukudla okunikeza i-calcium," echaza.
Ngamafuphi, yize ukudla kwePegan kunezici ezinhle, uchwepheshe ukholelwa ukuthi ukukwenza isikhathi eside futhi ngaphandle kwezeluleko zochwepheshe kungahle kube yingozi empilweni.
IZINZUZO
- Weluleka ukwandisa ukusetshenziswa kwezithelo nemifino
- Ncoma ukusebenzisa amafutha anempilo yenhliziyo
- Hlela ukunciphisa ukusetshenziswa kwenyama
- Ukusetshenziswa kokudla okwenziwe nge-ultra kugwenyiwe
contraindication
- Ukusetshenziswa kwemidumba ayiphakamisayo akwanele
- Hlela ukuqeda okusanhlamvu nge-gluten, kepha lokho akukhuthazwa ngaphandle kokuthi kunesifo se-celiac noma ukungabekezelelani kwe-non-celiac gluten
- Kucindezela ukusetshenziswa kobisi, kepha akuphakamisi ibhalansi yezakhi ukuthola i-calcium eyanele