Okokuqala, sikuxelele malunga nokutya kwe-carnivore. Emva koko ukutya kwePegan . Kwaye ngoku kukho isicwangciso esitsha sokutya esenza amaza kwindawo yokuzivocavoca, ngakumbi ngabakhi bomzimba, iimbaleki kunye neCrossFitters (Hafþór Björnsson, aka Intaba evela. Imidlalo yeethrone ngumlandeli). Nantsi into ekufuneka uyazi malunga nokutya okuthe nkqo.
Yintoni ukutya okuthe nkqo?
Ukutya okuthe nkqo kuyinkqubo yesondlo esekelwe ekusebenzeni eqala ngesiseko esiluqilima se-micronutrients e-bioavailable kakhulu exhasa isakhiwo se-macronutrients egayiweyo ngokulula enokulungiswa ngokukodwa ukuhlangabezana neemfuno zomzimba wakho, uthi umsunguli wokutya, umakhi womzimba uStan Efferding.
Ewe, sasibhidekile, nathi. Kodwa ngokusisiseko, ukutya kumalunga nokutya inani eliqingqiweyo lokutya okunezondlo-ezixineneyo kunye nokutya okulula ukugaywa ukuze womelele kwaye ukwandise ukusebenza kwakho. Nangona ukutya kuthetha malunga ne-macronutrients (iiprotheni, i-carbohydrates kunye namafutha), kugxininise ngakumbi kwi-micronutrients (yizo iivithamini, iiminerali kunye ne-antioxidants).
Kwaye kutheni kwaziwa njengokutya okuthe nkqo?
Umfanekiso we-T. Ezantsi (isiseko), une-micronutrients yakho. Oku kuquka ubisi (kwabo banako ukunyamezela), imifuno efana nesipinatshi kunye neminqathe, amaqanda, isalmon kunye neetapile. Kodwa into ekufuneka uyiqaphele ngezi zidlo kukuba azibandakanyi kwisidlo sokwakha iikhalori-kunoko, zenzelwe ukuba zidliwe ngamanani amancinci kumxholo wazo wezondlo. Endaweni yoko, owona mthombo weekhalori uvela kwindawo ethe nkqo ye-T-shape ngokukodwa inyama ebomvu (ngokukhethekileyo i-steak kodwa kunye nemvana, i-bison kunye ne-venison) kunye nerayisi emhlophe. Ulungele ukwandisa inani lerayisi (ukuhamba ngokuthe nkqo) njengoko iintsuku zihamba.
Ke, ndingayitya yonke inyama endiyifunayo?
Hayi ncam. Ayisiyiyo malunga nezixa ezikhulu, utshilo u-Efferding, kodwa ukwanelisa iimfuno zakho zeprotheyini usebenzisa i-steak endaweni yenkukhu kunye nentlanzi, aphikisayo ukuba azikho njengezondlo ezixineneyo. Kwakhona kungekhona kwimenyu: ingqolowa, irayisi emdaka, iimbotyi kunye ne-raffinose ephezulu (ebangela igesi) imifuno efana ne-cauliflower kunye ne-asparagus.
Ingaba ukutya kunempilo?
Ukutya kusekelwe kukutya okupheleleyo, okutyebileyo kwezondlo kwaye akuphelisi nawaphi na amaqela okutya amakhulu. U-Efferding ukwabanga ukuba akusiyo isithintelo okanye ukutya kwendlala, nto leyo ehlala iyinto entle kwincwadi yethu. Kodwa iinkcukacha zokutya azicacanga kancinane (oku kuthetha ukuba kufuneka uthenge inkqubo ye-$ 100 ukuze ufumane ngokuthe ngqo into ekhoyo kwimenyu), kwaye ngokutsho kukaKristin Kirkpatrick, RD, kwaye Lilahle! Umcebisi, ukutya kunqongophele kakhulu. Ukutya okuthe nkqo kubonakala ngathi kuneprotheyini ephezulu kunye nemifuno, kodwa kuthintele kakhulu ukutya okunezondlo-ezixineneyo kunye nomthombo omkhulu wefayibha, njengerayisi emdaka, iimbotyi, kunye nemifuno e-cruciferous efana ne-broccoli, utshilo. Enye ingxaki? Nangona isicwangciso sinokuthi senzelwe ukuzila ukutya okwethutyana kunye nabalandeli bokutya kwePaleo, ngokuqinisekileyo ayisiyiyo imifuno okanye i-vegan-friendly. Ukuthatha kwethu: Nika ukutya okuthe nkqo ukuphosa kwaye unamathele ukutya okusebenzayo njengokutya kweMeditera okanye isicwangciso sokutya esichasayo endaweni yoko. Hee, ubomi bufutshane kakhulu ukuba ungabinayo iglasi yewayini kunye netshokholethi, akunjalo?
ENXULUMENEYO: Izinto ezi-7 ezinokuthi zenzeke ukuba uzama i-Anti-Inflammatory Diet
