UKUTYA KWEPALEO: IZIBONELELO, UKUTYA OKUTYIWAYO KUNYE NESICWANGCISO SESIDLO - PAMPEREDPEOPLENY.COM

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Ekhaya Impilo Ukutya komzimba Ukutya Fitness oi-Neha Ghosh Ngu UNeha Ghosh NgoSeptemba 5, 2020

Ukutya kwe-Paleo, okwaziwa ngokuba kukutya kwe-Palaeolithic, ukutya ngamatye ubudala, ukutya kwe-caveman okanye ukutya-umzingeli kukutya okuthandwayo kwemihla ngemihla okubandakanya ukutya ekucingelwa ukuba kuyatyiwa ngexesha lePalaeolithic elibuyela kwiminyaka eyi-2.5 yezigidi eyadlulayo. [1] .

Ukutya okutyiwa kukutya kwe-paleo kuyafana noko kwakutya abazingeli bokuqala babantu kwiindawo ezahlukeneyo zehlabathi. Ukutya kwe-paleo ngokusisiseko kukuchazwa kwangoku kokutya okwatyiwa ngabazingeli ngexesha lePalaeolithic.

Ref umfanekiso: foodinsight.org

Ngama-1970, ingqiqo yokutya ye-paleo yaziswa kwaye ngokuthe ngcembe yaqala ukuthandwa emva kwencwadi 'Ukutya kwePaleo: Nciphisa umzimba kwaye ube seMpilweni ngokuTya ukutya okwenzelwe ukuba ukuTye' ngu-Loren Cordain yapapashwa ngo-2001. Emva koko kwapapashwa iincwadi zokupheka ezazibanga ukuba neeresiphi zePalaeolithic.

Kweli nqaku siza kugubungela ukuba yintoni ukutya kwepaleo, ziziphi izibonelelo kunye nokutya ekufuneka sikutyile kwaye sikuphephe kukutya kwepaleo kunye nesicwangciso sokutya.

Yintoni ukutya kwePaleo?

Ukutya kwe-paleo sisicwangciso sokutya esibandakanya ukutya otya ookhokho babantu ngexesha lePalaeolithic. Iziqhamo, imifuno, intlanzi, amaqanda, inyama engenamafutha, amandongomane kunye nembewu zezokutya abakufumene ngokuzingela nokuqokelela.

Ukutya kwe-paleo kuthintela ukutya okufana neemveliso zobisi, iimbotyi kunye neenkozo eziye zaba yinxalenye yokutya komntu wonke emva kophuhliso lwezolimo lwangoku. [1]

Izibonelelo zokutya kwePaleo

1. Uncedo ekulahlekeni kobunzima

Uphononongo olupapashwe kwi-European Journal ye-Clinical Nutrition lubonise ukuba amavolontiya asempilweni ayekwi-paleo yokutya kangangeeveki ezintathu anciphise ubunzima bomzimba kunye nobungakanani besinqe [Mbini] .

Olunye uphononongo luka-2014 lubonise ukuba abasetyhini abatyebe kakhulu emva kokuyeka ukuya exesheni abalandela ukutya kwe-paleo baphulukana nobunzima emva kweenyanga ezintandathu xa kuthelekiswa nokutya okunamathela kwizindululo zeNordic Nutrition (NNR) [3] .

Ezi ntlobo zokutya okuthandwayo ziya kukunceda ukuba unciphise umzimba kwixesha elifutshane. Nangona kunjalo, uphando oluthe kratya luyafuneka ngaphambi kokuba ogqirha bacebise ukutya kwepaleo ukunciphisa umzimba.

2. Ukunciphisa umngcipheko wesifo seswekile

Ngokutsho kwesifundo, abantu abanesifo seswekile sesi-2 ababekwi-paleo yokutya okwethutyana babenokuphucuka okukhulu kumanqanaba eswekile yegazi kunye nokunganyangeki kwe-insulin xa kuthelekiswa nokutya okusekwe kwizindululo ezivela kuMbutho weSifo seSwekile waseMelika ebinokutya okuphakathi kwetyuwa, yonke iinkozo, iimbotyi kunye nobisi olunamafutha asezantsi [4] .

Olunye uphononongo lubonise ukuba abaguli abanesifo seswekile sesi-2 abalandela ukutya kwe-paleo babonisa ukuphucuka okumangalisayo ekulawuleni amanqanaba eglucose egazini kunye nokunciphisa umngcipheko wesifo sentliziyo [5] .

Nangona kunjalo, uphando olwenziweyo luyafuneka ukubonisa umbutho phakathi kokutya kwe-paleo kunye neswekile [6] .

3. Ukunciphisa ingozi yesifo senhliziyo

Ukulandela ukutya kwe-paleo kunokunciphisa umngcipheko wesifo sentliziyo ngokophando. Olu phononongo luveze ukuba ukutya kwe-paleo kunciphise uxinzelelo lwegazi kunye nokunyusa i-HDL (elungileyo) ye-cholesterol kunye nokunciphisa i-cholesterol ye-LDL (embi), engoyena nobangela wesifo sentliziyo. [7] . Nangona kunjalo, uphando oluthe kratya luyafuneka kweli candelo.

4. Yehlisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphakamileyo luphakamisa umngcipheko wesifo sentliziyo. Uphononongo olwenziwe ngo-2008 lwabonisa ukuba abathathi-nxaxheba abali-14 abasempilweni abatya ukutya kwe-paleo iiveki ezintathu baphucule amanqanaba oxinzelelo lwegazi [8] .

Olunye uphononongo lufumanise ukuba ukutya kwe-paleo kunciphise uxinzelelo lwegazi kunye ne-diastolic uxinzelelo lwegazi kunye nokunyuka kwe-cholesterol ye-HDL [9] .

Ukutya ukuze utye kwisidlo se Paleo

Iziqhamo ezinje ngama-apile, iibhanana, iiorenji, iiavokhado, iistrawberry.
Imifuno enjenge-broccoli, iminqathe, iitumato, i-kale, njl.
Ukutya kwaselwandle njengeentlanzi, i-shrimp, i-shellfish, njl.
Amaqanda
Inyama engqiyame
Amandongomane kunye nembewu efana neeamangile, ii-walnuts, iimbewu zikajongilanga kunye nembewu yethanga, ukubala nje ezimbalwa.
Iityhubhu ezinje ngeetapile, ibhatata kunye neebhatata.
Amafutha asempilweni kunye neoyile efana neoyile yeoyile, ioyile yeavokhado nezinye.
Iherbs kunye nezinongo [1] .

Ukutya okuThintelwa kukutya kwePaleo

Iimbotyi ezifana neembotyi, iilentile kunye nee-ertyisi.
Ukutya okuziinkozo okufana nengqolowa, irhasi, isipelingi, irye, njl.
Iimveliso zederi
Amafutha adlulayo.
Izinto zokuthambisa ezingezizo
Ioyile yemifuno
Ukutya okuneswekile eninzi.

Ukutya okulula okusempilweni Ukutya kwisidlo se Paleo

Amaqanda abilayo
Zimbalwa zamandongomane
Izilayi zeapile kunye nebhotolo yeamangile
Isitya samajikijolo
Isiqwenga sesiqhamo
Iminqathe yabantwana

Yintoni onokuyilindela ukuba uzama ukutya kwePaleo

Ukuba uzama ukunciphisa umzimba ngokulandela ukutya kwe-paleo, lukhetho olufanelekileyo, kodwa ukuba ujonge ukunciphisa umzimba ixesha elide, ukutya kwe-paleo akunakuba lukhetho olufanelekileyo kuwe.

Kananjalo, ukuba ulandela oku kutya, uya kuba utya iziqhamo, imifuno kunye namafutha asempilweni kwaye ususa amafutha kunye nokutya okuneswekile eninzi njengoko oku kutya kuyingozi empilweni yakho.

Ukutya kwe-paleo kuthintela ukutya okufana neemveliso zobisi kunye neenkozo ukuze uphulukane nezinye izakha mzimba ezibalulekileyo. Ke kuyacetyiswa ukuba uqhagamshelane nesondlo ngaphambi kokuba uqale naziphi na iindlela zokutya ezibandakanya ukutya kwepaleo.

Isampulu yeSidlo seSidlo sePaleo Diet

Nantsi isicwangciso sesampulu yokutya yabantu abafuna ukuzama ukutya kwepaleo. Yenza utshintsho kwisidlo ngasinye ngokokhetho lwakho.

Usuku lwe-1-ngoMvulo

Isidlo sakusasa : Amaqanda abilisiweyo, veggies ezivuthayo kwioyile yeoli kunye neziqhamo ze-smoothie
Isidlo sasemini : Isaladi yenkukhu enxibe ioyile yomnquma kunye nenxalenye yamandongomane.
Isidlo sangokuhlwa Inyama egcadiweyo eyosiweyo enemifuno ebilayo.

Usuku lwe-2-Lwesibini

Isidlo sakusasa : Amaqanda aqhekeziweyo kunye nesipinatshi esibilisiweyo, iitumato eziqhotsiweyo kunye nembewu yethanga.
Isidlo sasemini : Umxube wesaladi oxutywe nenyama egcadiweyo kunye neoyile yeoyile.
Isidlo sangokuhlwa Iisalmon ezibhakiweyo ezinemifuno egcadiweyo kwioyile ye-olive.

Usuku lwe-3-ngolwesiThathu

Isidlo sakusasa Isitya seziqhamo (ngokhetho lwakho) neeamangile.
Isidlo sasemini : Isandwich enenyama kunye nemifuno emitsha.
Isidlo sangokuhlwa : Inkukhu ivuse-uqhotse ngemifuno.

Usuku lwe-4-Lwesine

Isidlo sakusasa: Amaqanda, isiqwenga sesiqhamo kunye nesandla seamangile.
Isidlo sasemini: Isaladi exutyiweyo kunye netyhuna, amaqanda abilisiweyo, imbewu eneoli yeoyile.
Isidlo sangokuhlwa: Inkukhu ebhakiweyo ene-veggies ene-steamed.

Usuku lwesi-5-ngolwesiHlanu

Isidlo sakusasa: Imifuno eqhotsiweyo, amaqanda kunye nesipinatshi smoothie.
Isidlo sasemini: Inkukhu isaladi ngeoli yeoli.
Isidlo sangokuhlwa: Gcoba i-salmon ene-broccoli, intsimbi yentsimbi kunye nombona wosana.

Usuku lwe-6-ngoMgqibelo

Isidlo sakusasa: Ibhekoni ethosiweyo kunye namaqanda kunye nesiqwenga sesiqhamo.
Isidlo sasemini: Isalmon ebhaka kunye nemifuno kunye neavokhado.
Isidlo sangokuhlwa: Isobho senkukhu kunye nemifuno.

Usuku lwe-7-ngeCawa

Isidlo sakusasa: Iqanda, i-mushroom kunye ne-tomato omelette.
Isidlo sasemini: Isaladi yenkukhu ngeavokhado, iimbewu kunye neoyile yeoyile.
Isidlo sangokuhlwa: Inyama yenkomo kunye nemifuno exubileyo.

Iiresiphi zokutya zePaleo ezisempilweni

1. I-Paleo egcadiweyo isaladi yemifuno

Izithako:

I-squash enkulu ye-butternut enkulu
2 isikwashi esithambileyo
1 indebe yeBrussels ihluma
I-3 isikiwe itswele eliswiti
5 iminqathe
½ iipecans
1 ½ indebe yeoyile yeavokhado
1 iorenji
1 tbsp i-thyme kunye ne-rosemary
½ ikomityi yebhalsam emhlophe emhlophe

Indlela:

Ukuphelisa i-oveni yakho ukuya kwi-400 ° F.
Hlanganisa i-squic delicata.
Kwisitya, yongeza amahlumelo aseBrussels, amatswele, iminqathe, isikwashi se-delicata kunye ne-¼ indebe yeoyile yeavokhado. Ukuphosa izithako kakuhle.
Sasaza umxube wemifuno kwipani enkulu yephepha uze uyibeke ehovini imizuzu engama-25 ukuya kwengama-35.
Ukwenza isambatho, kwisitya songeza i-zest kunye nejusi yeorenji, i-thyme, irosemary, iviniga emhlophe yebhalsam kunye ne-1 indebe yeoyile yeavokhado. Yiphekeze de udibane kakuhle.
Thatha umxube wemifuno ehovini kwaye udibanise neepecans ezigcotyiweyo.
Thela ukunxiba phezu kwayo kwaye uyiphose kakuhle [10] .