Ngenxa yenkinga enkulu yokweqa kwesisindo abantu abasungula izindlela ezintsha zokwehlisa isisindo. Ukudla okuncane okuncane kangako - i-peganism, esevele iba mkhuba wangempela. Ukuhlanganiswa kwe-veganism ne-paleodiet futhi kuvame ukubizwa ngegama elithi peganism.
I-Peganism ihlanganisa imigomo eyisisekelo yalezi zinhlelo zombili zamandla ne-best and most effective.
Zombili izinhlelo zamandla azibandakanyi ukusetshenziswa kwemikhiqizo ekhiqizwe yimboni noma eye yalashwa. Ukudla okungacutshungulwanga kwavumela izithelo nemifino, amakhowe, amantongomane, imbewu, okusekelwe kuwoyela, ukudla kwemifino. Le peganism ivumela inani elincane lokudla kwamaprotheni aphansi - inyama, izilwane zasolwandle, amaqanda - okuyisisekelo sokudla kwe-paleo.
Ku-2014, i-peganism yaqala ukushiwo kubhulogi yakhe, uMark Hyman, udokotela nombhali wencwadi ethengiswa kakhulu kunazo zonke mayelana nokudla okunempilo. Ulandele uhlelo lwalesi sibonelelo futhi wachaza imiphumela esekhasini.
Yini ongayidla ngobuqaba
Ukudla lokhu kudla kuhluke kakhulu, yingakho abaningi bekhetha lolu hlelo lokuhlinzeka ngogesi. Akukho mingcele kumavithamini, amaminerali, nama-amino acid. Kuvunyelwe ukudla imifino nezithelo, okusanhlamvu okuphelele, ukusikeka okunciphile kwenyama yenkomo neyenkukhu, inhlanzi namaqanda - konke lokho kufanele kube isisekelo samandla omuntu onempilo. Okuwukuphela kwezinkinga ezingase ziphakame ngokuthenga imikhiqizo ngoba izinhlanzi kufanele zibanjwe emanzini amahhala futhi imfuyo ikhuliswe ngaphandle kwama-hormone nama-antibiotics. Iqiniso lethu liyibhizinisi eliyinkimbinkimbi.
I-Peganism isuselwa esimisweni se- "5-4-3-2-1" - zingaki izinsiza zokudla okwehlukile ongakudla emini. ukukhonza okukodwa kungu-100 amagremu womkhiqizo:
- I-5 servings yemifino ngaphandle kwezaqathi
- Izinsizakalo ezi-4 - izithelo namabele,
- Izinsiza ezi-3 zokudla kwamaprotheni
- Izinsiza ezi-2 zamafutha
- 1 ukukhonza - okunye ubisi - soy, nut kanye nokhukhunathi.
Awukwazi ukusebenzisa ushukela ocolile kanye nakho konke ukudla. Kuhlanganisa imikhiqizo yobisi, ukolweni, ufulawa kakolweni, imikhiqizo engase iqedwe—ukunikezwa okuvumelekile kotshwala okungu-2 nama-dessert isonto lonke.
Noma i-pasta akuyona eyokudla okwehlisa isisindo, ingasetshenziswa kahle ukwehlisa lawo maphawundi angeziwe; ukuqeda ushukela kungukushoda kwekhalori.
Ungakhohlwa ukudla ifayibha eningi, i-bran bese uphuza amanzi ajwayelekile ukusabalalisa imetabolism.
Izinzuzo nobubi be-peganism
Ukuhlanganiswa okukhulu kakhulu kwe-peganism - ukudla inyama, izinkukhu, imifino, izithelo, namafutha emifino alusizo, kubalulekile empilweni yomuntu ejwayelekile.
Okubi ukuthi inani eliphansi lamacarbohydrates ekudleni lingaphansi kwamaphesenti angama-50 okudla okuphelele; ngenxa yalokho, ukukhathala, ubuthakathaka, ukucindezeleka, ikhanda elibuhlungu. Umzimba sengathi uzama ukugcina amandla futhi ukhungathekile. Kungase kwenzeke ezinkingeni ezihlukahlukene emzimbeni - ukwehluleka kwe-hormonal kanye nezinhlelo ze-endocrine. Ukungabikho ekudleni kwemikhiqizo yobisi kunciphisa ukudla kwe-vitamin D ne-calcium.