Isimiso se-paleo-ukudla
Wonke umuntu olandela le ndlela kufanele alahle konke ukudla okwenziwe ekheniwe nokupakishwa. Ngesikhathi esifanayo, kubalulekile ukunciphisa ukusetshenziswa kwemikhiqizo yobisi, imifino, okusanhlamvu, izithelo zomzimba ezinamafutha, nokudla okunomqondo ophakeme usawoti, ushukela, imikhiqizo yefulawa kanye noju.
Izimiso ze "paleo" zanamuhla
Yidla ukudla okuyimvelo okuphekwe kahle. Qaphela ama-pastries kanye nokudla okuvela kumakholomu nokudlela. Zama ukudla ukudla okuzenzela.- Ungadli ilayisi, ukolweni nezinye izitshalo. Lokhu kuyinkimbinkimbi kakhulu, kodwa kungenzeka. Uma ungafuni ukuwashiya ekudleni kwakho, zama ukunciphisa ukusetshenziswa kwazo.
- Amaswidi amabi. Hlanganisa uju lokudla, isiraphu yamabele, ushukela, isiraphu yedanga.
- Ungasebenzisi amafutha embewu nasezinhlameni zokudla. Yenza isaladi yakho igqoke. Esikhundleni salokho, ungadla ibhotela, amafutha omkhukhunathi ongapheli kanye namafutha omnqumo.
- Yidla inyama enhle kakhulu. Kungcono ukudla izilwane, ezikhulile omega-3 kanye ne-omega-6, kunokuba zikhule ngamabele. Jabulela inyama ebomvu.
- Yidla amaqanda, aqukethe izakhi eziningi.
- Izikhathi ezimbalwa ngesonto, udle izinhlanzi.
- Ukusetshenziswa kwemifino kuyasiza kakhulu uma uzihlanganisa ngamafutha amahle.
- Zibekele ekusetshenzisweni kwezithelo, ikakhulukazi lezo ezinesisindo esikhulu se-fructose. Amajikijolo yiyona ndlela engcono kakhulu yezithelo. Inani elikhulu le-fructose lithinta kakhulu isibindi. Futhi i-paleodieta ayifaki ekudleni imifino equkethe isitashi.
- Imikhiqizo yobisi olunomsoco iyasiza kakhulu emvelweni wamathumbu.
- Qinisekisa ukuthi uthatha amavithamini amaningi "D", ungakhohlwa ngalezi zithasiselo njengamafutha wezinhlanzi, i-iodine, i-magnesium, i-potassium, i-selenium.
- Umuntu udinga isikhathi sokuzivumelanisa ne-palaeodite. Umzimba uguqukela ekusebenziseni amafutha esikhundleni sama-carbohydrate njengomthombo wamandla.
- Ukulala kubaluleke kakhulu. Hlala okungenani amahora angu-8 ngosuku.
Umbono mayelana nemikhiqizo efaka i-paleodiet, ihlukanise. Izakhamuzi zihlala ziphikisana ngalokhu. Ukuthandwa kokudla okunama-paleopodhodak kuyaqhubeka. Manje i-showbiz izinkanyezi njengoPaul Walker, uMathewu McConaughey noMegan Fox baye bashintsha ku-paleodiet.
Imenyu yesibonelo
Ukudla kwasekuseni:
- 400 g ye-berry assortment;
- izinhlanzi ezinamafutha;
- 1 indebe yekhofi.
Ukudla kwasekuseni kwesibili:
- I-apula engu-1;
- yenkomo eyomile i-jerky;
- 1 indebe yamanzi;
- 10 amantongomane ama-alimondi.
Usuku lokudla:
- ingxenye enkulu yesaladi yemifino;
- 50 g we-saumoni;
- Isipuni 1 samafutha omnqumo;
- 200 g ikhabe;
- 1 indebe yamanzi.
Phakathi kwesidlo sasemini nesidlo sakusihlwa:
- 100 g yenkukhu;
- 2 izithelo kiwi;
- 1 ukukhonza imifino emisha;
- 1 indebe yamanzi.
Dinner:
- Ama-alimondi angu-15;
- 100 g we-steak ephansi egosiwe;
- I-400 g ye-broccoli ne-cauliflower igesiwe;
- 1 indebe yamanzi.
Ngemuva kokudla:
- 1 ambalwa ama-walnuts;
- 1 i-orange;
- 100 g wezinhlanzi ezithosiwe (hhayi ukuthi, uma kunjalo, uma amaprotheni akwanele);
- 1 indebe yamanzi.
Izici ezithandekayo ze-paleodietitis
Uma i-"paleo" ibonakala, izinga leshukela legazi livamile. Manje abaningi banesifo sikashukela ephakeme egazini. Uma usuqine kakhulu izinga, cishe uzothola indlala. Ishukela ngokukhethekile ngokukhuphuka kuholela kusifo sikashukela.
I-paleodieta isekelwe ekudleni okungenasisindo ngamafutha. Ukusetshenziswa kwamafutha angasetshenzisiwe kuzokwehla emva kokukhishwa kwemikhiqizo yobisi nemfucumfucu ekudleni. Lokhu kuzosiza uketshezi lwe-cholesterol kunciphisa kakhulu ingozi yokuthuthukisa isifo senhliziyo.
Nge-paleoideate akudingeki ubheke imithombo eyengeziwe yamaprotheni. Ukudla ngalunye kufaka phakathi izitsha ezinamafutha aphansi. Ukuhlanganiswa kokudliwa kokudla kanye nenani elikhulu lemifino kuzonciphisa ukusetshenziswa kwama-kilojoule, futhi lokhu kunomthelela ekulahlekeni kwesisindo.
Izici ezimbi ze-paleodietitis
Inkinga enkulu ye-paleo-yokudla ingaba imenyu engafanele, okuzoheha ukunakwa okunganele kwama-carbohydrate. Lokhu kungukuthi uhlanganyele kakhulu emidlalweni. Khona-ke ama-carbohydrate athola emifino nezithelo ngeke akwanele kuwe. Ungakwazi ukuxazulula le nkinga - udinga ukugcwalisa umzimba wakho ngezithelo eziphezulu kuma-carbohydrate (amaphayinaphu, ubhanana, ama cherry).
Manje ake siqhubekele ezitshalweni. Bangakwazi ukwengeza amaprotheni powder ku-ration. Noma kunjalo, lokhu ngeke kube yi-paleodiet yangempela. Ngakho-ke, izitshalo akufanele zihambe ngale ndlela yokudla.
Ngaphambi kokuthuthela ku-paleodiet, udinga ukucabangisisa uma ungakwazi ukulandela imithetho. I-Paleodieta ifaneleka kakhulu kubantu abahola ukuphila okusebenzayo. Kuzosiza ekuthuthukiseni imetabolism nokunciphisa isisindo.