Uluhlu olupheleleyo lokutya kwePaleo: Yintoni onokuyidla kunye nento omele uyiphephe

Ukutya kwe-paleo kuthetha ukulinganisa oko ookhokho bethu abazingeli-abaqokeleli badla. Kodwa kukuphi ukutya okufuneka utye ukuze ulandele oku kutya kwaye kukuphi ukutya ofuna ukukuphepha? Ukuba umtsha kwi-paleo diet, ukwazi ukuba udle ntoni isidlo sakusasa, isidlo sasemini kunye nesidlo sakusihlwa kunokuba nzima. Njengoko kuninzi lwezidlo, okunye ukutya kuvumelekile kwaye okunye akuvumelekanga. Okunye ukutya kuwela kwindawo engwevu kwaye ngamanye amaxesha kuvunyelwe.

Uluhlu lwethu lokugqibela lokutya okuvunyiweyo kwe-paleo kuya kunceda ukwenza lula isicwangciso sakho sokutya okanye ukupheka ekhaya. Ingaba ungumqali, ujonge ukuhlaziya kwimithetho okanye ufuna nje ukufumana ezinye iindawo eziphilileyo ze-paleo yokutya, nantsi into okufuneka uyazi ukuba udle i-paleo.

Yintoni i-Paleo Diet?

Isiseko emva 'kokutya i-paleo' kukuba ukutya kwaseNtshona kwangoku kunegalelo ekunyukeni kwezifo ezingapheliyo ezifana nokukhuluphala, isifo senhliziyo kunye nomhlaza. Abaxhasi bokutya kwe-Paleo bathi ukutya ngale ndlela kunokunciphisa ukuvuvukala, ukuphucula ukusebenza, ukwandisa amandla, ukunceda ukunciphisa umzimba, ukuzinzisa iswekile yegazi kunye nokuba ukunciphisa umngcipheko wezifo ezingapheliyo .

Melina Hammer

Iiprotheyini ze-paleo kukuba zijolise ekwandiseni ukutya okupheleleyo, iziqhamo kunye nemifuno, iiprotheni ezinempilo kunye namafutha anempilo, kunye nokunciphisa ukusetyenziswa kokutya okucutshungulwayo, iswekile kunye netyuwa. Kwabo bajonge ukutya ukutya okugcweleyo, ezi 'zikhokelo' zivakala ziqhelekile kwaye zisempilweni ngokupheleleyo.

Nangona kunjalo, i-paleo diet nayo ikhuthaza ukusika iinkozo, ubisi kunye nemifuno , kwaye oku kubangele ingxabano phakathi kweengcali zezondlo. Oku kutya, nangona abameli be-paleo bathi, banempilo kwaye ingaba yimithombo emihle yefiber, iivithamini kunye neemaminerali.

Ukutya onokukutya kwi-Paleo Diet

Ngamafutshane, ukuba ookhokho bakho banokuzingela okanye baqokelele, kuvunyelwe kwi-paleo diet. Oku kuquka:

Inyama etyiswe ngengca:ukukhetha ukutyiswa ingca kunempilo kuwe, indalo kwaye isondele kwinto eyatyiwa ngookhokho bethuIntlanzi kunye nokutya kwaselwandle:khetha ukubanjiswa endleIziqhamo ezitsha kunye nemifuno Amaqanda Amandongomane kunye nembewu Iioli ezisempilweni(umnquma, i-walnut, i-flaxseed, i-macadamia, i-avocado, i-coconut)

Inyama kunye nokutya kwaselwandle

Iresiphi ekhoyo: ISalmon Eyoyiweyo Elula & Nemifuno

yintoni i-frappe evela kwi-mcdonalds

Uninzi lwenyama kunye neentlanzi zaselwandle zingena kwi-paleo diet. Inyama ngumthombo weprotheyini ebhityileyo, kwaye iprotein yibhloko yokwakha zonke iiseli kunye nezicubu. Iprotheyini ikwanceda ukuba uhlale ugcwele. Qaphela inyama esele ifakwe emanzini kunye nenyangwa enokuthi iqulethe iswekile eyongeziweyo. Inyama eqhelekileyo kunye nokukhetha kwezilwanyana zaselwandle kwi-paleo yokutya kubandakanya:

• Inkukhu
• Yenkomo
• Islamoni
• Ituna
• Inyama yehagu
• Inyama yehagu
• Cod
• Thekhi

Inyama etyiswe ngengca iyacetyiswa kwi-paleo diet kuba ibhityile kunenyama yezilwanyana ezitya ukutya okuziinkozo kwaye inokuninzi. i-omega-3 fatty acids , amafutha anempilo anciphisa ukuvuvukala emzimbeni kwaye akhusele intliziyo yakho. Ukutya okuqhelekileyo kwaseMelika kuphezulu kwi-saturated kunye ne-trans fats kwaye iphantsi kwi-poly- kunye namafutha e-monounsaturated enempilo, ngoko ke ukutya kwe-paleo kugxininise kwinyama etyiswe ngengca.

Njonga i inkukhu ekhuliswe ngaphandle kwe-antibiotics kwaye uzame ukufumana inyama yakho kwifama yasekuhlaleni ukuze ufunde ngakumbi malunga nendlela eyakhuliswa ngayo.

Ukukhetha ukutya kwasendle kwasendle ngaphezu kokubanjiswa efama kunokunceda ukukhulisa i-omega-3 yakho yokutya, nayo. Jonga i-salmon yasendle kunye nezinye izidlo zaselwandle ezibanjwe ngokuzinzileyo xa utya i-paleo.

Iziqhamo & nemifuno

Iresiphi ekhoyo: ICauliflower Steaks kunye neChimichurri

Kukho ingxabano encinci malunga neenzuzo zezempilo zeziqhamo kunye nemifuno. Zigcwele iivithamini, iiminerali, i-fiber kunye ne-antioxidants. I-caveat kuphela yabantu kwi-paleo yokutya kukuba ezinye imifuno zinesitashi (umzekelo, iitapile) kunye nezinye iziqhamo ziphezulu kwishukela (umzekelo, iibhanana). Ke, ukuba uzama ukunciphisa umzimba okanye ukubukela amanqanaba eswekile yegazi, yitye ngokumodareyitha. Enyanisweni, iitapile zivaliwe kwezinye iinguqulelo eziqinileyo zokutya.

Abalandeli abaninzi be-paleo bayazibuza ukuba iibhanana ziyi-paleo ngenxa yeshukela ephezulu. Zigqalwa njengepaleo. Ibhanana enye ephakathi ineekhalori eziyi-113, i-2 grams yefiber kunye ne-26 grams yecarbohydrates. Iibhanana kukutya okungalungiswanga, okupheleleyo kunye nomthombo olungileyo we potassium.

Isihluthulelo sokukhumbula ngokutya i-paleo kukuba ufuna ukutya kwakho kuqulethe ukutya okungagqitywanga, ukutya okupheleleyo, ngoko iziqhamo kunye nemifuno kufuneka zenze ubuninzi bokutya kwakho. Imifuno efriziweyo ngaphandle kwe-sauce eyongeziweyo nayo ivumelekile kwi-paleo yokutya.

Imizekelo yemveliso yokutya kwi-paleo diet:

Imifuno yePaleo

• Icauliflower
• Ibrokholi
• ibrussels sprouts
• Iitapile eziswiti
• Ithanga leskwashi
• Ikhaphetshu
• Ispinatshi

Iziqhamo zePaleo

• Ama-apile
• Amaqunube: aquka amaqunube, amaqunube kunye namaqunube
• Imelon
• Iidiliya
• Iibhanana
• Iziqhamo zesitrasi
• Iipesika
• Iiplamu

Amaqanda

Amaqanda zivumelekile kuba ziphezulu kwiprotheyini, iivithamini B, iiminerali kunye ne-antioxidants. Zikwafikeleleka kwaye kulula ukuzilungiselela. Thenga amaqanda e-organic kunye ne-cage-free ukuze ufumane umxholo we-omega-3 ephezulu kunamaqanda enkukhu ezikhuliswe kwiikheji.

zenziwa njani iinkwenkwezi

Amandongomane kunye nembewu

Amandongomane omthi kwaye imbewu izele ngamafutha asempilweni, ifayibha kunye neprotheyini. Kwaye, zazityiwa ngamaxesha angaphambili, ukuze ukwazi ukulayisha inqwelo yakho kunye nabo. Gcina ukhumbule ukuba i-peanuts ayithathwa njenge-paleo kuba i-legumes yezobuchwepheshe ekhula phantsi komhlaba.

Paleo Nuts & Imbewu

• Iiamangile
• IiCashews
• Iipistachios
• IiWalnuts
• Macadamia nuts
• IiPecans
• Iihazelnuts
• iinathi zepayini
• Brazil nuts
• Imbewu yethanga
• iimbwe zechai
• Imbewu kajongilanga
• Iimbewu zeflax

IiOyile ezisempilweni

Iresiphi ekhoyo: ICauliflower eyosiweyo kunye neWalnut Dip

Iioyile zinzima ngakumbi. Loren Cordain, Ph.D., umseki we Ukutya kwePaleo intshukumo, iphula ukuba zeziphi iioyile ezisempilweni kwi-paleo diet: umnquma , i-walnut, i-flaxseed, i-macadamia, i-avocado kunye ne-coconut oils zonke zivumelekile ngenxa yokuba zahlanganiswa ngokuthe ngqo kwisityalo. Nangona ookhokho bethu abazingeli-abaqokeleli mhlawumbi abazange badle ioli ye-flaxseed, ivumelekile ngenxa yomxholo wayo ophezulu we-alpha-linolenic acid (ALA), uhlobo lwe-healthy-healthy, anti-inflammatory omega-3 fatty acid.

Ioli yePaleo

• I-oyile ye-olivu
• Ioli yeWalnut
• Ioli yeflaxseed
• Ioli yeMacadamia
• Ioli yeeavokhado
• Ioli yekhokhonathi

Ukutya okufuneka ugweme kwi-Paleo Diet

Ukuba ulandela ukutya okungqongqo kwe-paleo, kufuneka ugweme ukutya okulandelayo. Oku kutya akuvumelekanga kwi-paleo diet:

• Iinkozo zeCereal
• Iimbotyi (amandongomane, iimbotyi, iilentile, tofu)
• Iswekile ecocekileyo
• Ukutya okucutshungulweyo
• Isoda kunye neziselo eziswiti
• Ioli yemifuno ecocekileyo
• Ityuwa
• Izimuncumuncu ezenziweyo

Iinkozo

Kwi-paleo diet, awuyi kudla kakhulu (ukuba kukho) i-cereal, i-crackers, irayisi, i-pasta, isonka kunye nebhiya. Ewe, utywala. Zonke iinkozo zinqatshelwe kwi-paleo yokutya. Ngoba? Okokuqala, iinkozo ziyimveliso yezolimo zanamhlanje; cavemen akazange nosh ngesonka. Okwesibini, iinkozo ziphezulu kwiicarbohydrates, ezinokunyusa iswekile yegazi lakho.

Abagxeki bakaPaleo babonisa ukuba ayizizo zonke iinkozo ezenziwe ngokulinganayo— amazimba musa ukugalela iswekile yegazi njengeenkozo ezicoliweyo. Nangona kunjalo, abantu abakwi-paleo yokutya basacacile kwiinkozo kuba ziqulethe iikhompawundi ezahlukeneyo kunye neeprotheni ezifana ne-gluten, iilektini kunye neephytates, abathi zibangela ukudumba emzimbeni kwaye zithintele ezinye izondlo ukuba zifunxe. Abagxeki bePaleo bathi i-gluten ayiyongxaki ngaphandle kokuba une-allergies okanye uvakalelo kuyo, kwaye i-lectins kunye ne-phytates azinangxaki ekutyeni okunesondlo.

Iimbotyi

Iimbotyi ngamalungu osapho olukhulu lwezityalo ezinembewu okanye umdumba. Olu luhlu lubandakanya zonke iimbotyi, ii-ertyisi, iilentile, itofu kunye nokunye ukutya kwesoya, kunye namandongomane. Oku kuquka ibhotolo yamandongomane kunye nesosi yesoya. I-legumes ayivumelekanga kwi-paleo ngenxa yomxholo ophezulu we-lectins kunye ne-phytic acid. Ngokufana neenkozo, oku kuyimpikiswano kuluntu lwezenzululwazi. Ngapha koko, uninzi lophando (kubandakanya uphononongo luka-2021 olupapashwe kwi Izondlo ) ixhasa ukutya iimbotyi njengenxalenye yokutya okunempilo kuba inamafutha aphantsi kwaye iphezulu kwi-fiber, iprotheni kunye ne-iron.

Ukutya okucutshungulweyo

Ukutya okucutshungulwayo kaninzi kuqulethe ishukela ecocekileyo, ityuwa, ioli yemifuno ecocekileyo kunye ne-sweeteners yokwenziwa. Ookhokho bethu babengakutyi oku kutya. Ngaphezu koko, kukho ingxabano encinci kuluntu lwezenzululwazi ukuba iswekile esulungekileyo kunye netyuwa engaphezulu inegalelo ekutyebeni, uxinzelelo lwegazi oluphezulu kunye nesifo senhliziyo.

Kukho ukungavisisani, nangona kunjalo, malunga neoli yemifuno kunye ne-sweeteners eyenziwe. I American Heart Association incoma ukutya umbona, i-safflower kunye neoli ye-canola, kodwa izicwangciso ze-paleo zithi ezi 'azivumelekanga' ngenxa yomlinganiselo we-omega-6 ukuya kwi-omega-3 fatty acids kunye nendlela iioli ezicutshungulwa ngayo.

I-US Food and Drug Administration (FDA) ivumile iiswiti ezininzi ezenziweyo njengezikhuselekileyo ukuba zisetyenziswe, kodwa azivumelekanga kwi-paleo kuba zenziwe ngabantu, ukutya okucutshungulwayo. Kwaye, nangona ii-sweeteners ezenziweyo zithoba iikhalori ekutyeni, uphando lubonisa ukuba zisenokubangela ukuba sinqwenele iilekese kwaye zinokuba yingozi kwiibhaktheriya zethu zamathumbu.

Ukutya onokuthi ngamanye amaxesha utye kwi-Paleo Diet

Iresiphi ekhoyo: I-Ricotta kunye neYogathi egqibeleleyo

Imveliso yobisi

Ukutya okungqongqo kwe-paleo akuvumeli iimveliso zobisi kuba abazingeli-abaqokeleli abazange basenga iinkomo. Oku kuquka ubisi, ibhotolo, iyogathi, ukhilimu omuncu kunye netshizi. Nangona kunjalo, abanye abantu kwi-paleo diet bathi ubisi lulungile, ngakumbi ukuba londliwa ngengca kuba ibhotela etyiswe ngengca, umzekelo, ine-omega-3s eninzi, ngokutsho kophononongo luka-2019 olupapashwe Ukutya . Iimveliso zobisi ezivundisiweyo ezifana kefir zikwalungile kwabanye abatya i-paleo ngenxa yokuba banomxholo ophantsi we-lactose kunye ne-casein, izinto ezimbini ezixhalabisa abantu kwi-paleo yokutya banobisi. Ukuba ukhetha ukunqanda ubisi kwi-paleo yokutya, unokuthatha indawo iimveliso ezingezizo zobisi yenziwe ngobisi lwekhokhonathi, ubisi lwealmond kunye nobisi lwecashew.

Imifuno enesitatshi kunye neZiqhamo ezineswekile eninzi

Le yindawo engwevu. Iziqhamo ezineswekile kunye nemifuno enesitatshi (iitapile, isikwashi, iibhiti) zinokunyusa iswekile yegazi lakho ngaphezu kwamaqunube kunye nesipinatshi. Yingakho ezi zilungile ngokumodareyitha kwaye zingcono ukunciphisa ukuba uzama ukunciphisa umzimba, ngokutsho kweengcali ze-paleo.

Utywala

Kungcono ukuphepha utywala ukuba ungqongqo paleo. Ibhiya yenziwe ngeenkozo, kwaye utywala bukwaqulathe imikhondo yegluten. Kodwa iindaba ezilungileyo kubathandi cider: Uninzi cider nzima ayinagluten-free, ngoko ke bavunyelwe. Jonga ileyibhile ukuze uqiniseke. Iwayini ebomvu yamkelwa ngakumbi kuluntu lwepaleo kuba iqulethe i-antioxidant i-resveratrol , kodwa uxolo, abathandi Chardonnay, iwayini emhlophe ngokobuchwepheshe ayivumelekanga.

Isampulu yeMenyu yePaleo yokutya

Iresiphi ekhoyo : Amathanga enkukhu ePaprika kunye neBrussels Sprouts

Bona epheleleyo yethu Isicwangciso seSidlo sePaleo seentsuku ezi-7 ukufumana inkuthazo ngakumbi yokutya kwe-paleo. Apha ngezantsi yisampula yosuku lokutya kwepaleo kunokujongeka njani:

Isidlo sakusasa: Amaqanda kunye nesipinatshi kunye ne-raspberries ecaleni

I-Snack: Imbewu yethanga kunye nama-apricot omisiwe

Isidlo sasemini : I-spaghetti squash kunye ne-shrimp

I-snack yasemva kwemini: Ibhanana enebhotela yealmond

Isidlo sangokuhlwa: Inkukhu enebhatata kunye nemifuno

Uyenza njani iPaleo Diet ilingane nendlela yakho yokuphila

Esi sisikhokelo esifutshane sokulandela ukutya kwe-paleo, kodwa Isitalato sasemini saseTokyo akakholelwa ekubeni abe nemiqathango. Ukutya okunye kokutya okungaphandle kwe-paleo yokutya yendabuko, njengeenkozo ezipheleleyo, ubisi kunye nemifuno, kuyimfuneko yokongeza izondlo ezibalulekileyo ekudleni kwakho.

Ukuba unomdla kwisicwangciso sokutya se-paleo kodwa ungacingi ukuba ufuna ukuba ngqongqo, akufuneki ukuba ube yinto yonke-okanye-akukho nto ngendlela yakho. Cinga ngokuthatha iipatheni zokutya kwi-paleo kwaye utsibe ezo zingasebenziyo kuwe. Ngokomzekelo, zama ukutya iziqhamo nemifuno ngakumbi kwaye unciphise iiswekile ezongeziweyo. Ukuba uziva ungaqinisekanga malunga neenkozo okanye ubisi, thetha nogqirha wakho okanye i-dietitian ebhalisiweyo ukuze ubone ukuba yintoni eyona nto ilungele umzimba wakho.

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