Mfundo ya zakudya za paleo
Aliyense amene amatsatira njirayi ayenera kusiya zakudya zonse zamzitini ndi zamatumba. Pa nthawi yomweyo, m'pofunika kuchepetsa kugwiritsira ntchito mkaka, masamba, tirigu, nyemba, zakudya zamtundu wa mafuta, zakudya zamchere, shuga, ufa ndi uchi.
Mfundo za masiku ano "paleo"
Idyani zakudya zowonongeka bwino. Chenjerani ndi zakudya zamadyerero ndi zakudya kuchokera kumabhawa ndi malo odyera. Yesetsani kudya zakudya zokonza.- Musadye mpunga, tirigu ndi mbewu zina. Izi ndi zovuta, koma n'zotheka. Ngati simukuwachotsa ku zakudya zanu, yesetsani kuchepetsa ntchito yawo.
- Maswiti ndi oyipa. Pewani zakudya za uchi, chimanga madzi, shuga, madzi a mphero.
- Musagwiritse ntchito mafuta ku mbewu ndi tirigu kuti mupeze chakudya. Pangani chovala chanu cha saladi. M'malo mwake, mukhoza kudya batala, mafuta a kokonati opanda mafuta ndi mafuta.
- Idyani nyama yapamwamba kwambiri. Ndi bwino kudya nyama, kukula pa omega-3 ndi omega-6, kuposa kukula pa mbewu. Sangalalani ndi nyama yofiira.
- Idyani mazira, ali ndi zakudya zambiri.
- Kawiri pa sabata, idyani nsomba.
- Kugwiritsa ntchito ndiwo zamasamba kumathandiza makamaka mukawaphatikiza ndi mafuta abwino.
- Dzichepetseni kugwiritsa ntchito zipatso, makamaka zomwe zili ndi fructose. Zipatso ndizo zabwino kwambiri za zipatso. Fructose wochuluka amakhudza chiwindi. Palinso paleodieta osati kudya zakudya zokhala ndi starch.
- Zakudya zamkaka zamakono zimathandiza kwambiri m'matumbo a bakiteriya.
- Onetsetsani kuti mutenge vitamini "D", musaiwale zowonjezera monga nsomba, ayodini, magnesium, potassium, selenium.
- Munthu amafunika nthawi kuti asinthe palaeodite. Thupi limagwirizanitsa kugwiritsa ntchito mafuta kusiyana ndi chakudya monga magetsi.
- Kugona n'kofunika kwambiri. Gonani maola 8 pa tsiku.
Maganizo okhudza zinthu zomwe zimalowa mu paleodiet, zimasiyanitsa. Othandiza anthu amatsutsana nthawi zonse. Kutchuka kwa paleopodhodak chakudya chikuwonjezeka. Tsopano nyenyezi zoterezi monga Paul Walker, Matthew McConaughey ndi Megan Fox asintha ku paleodiet.
Mndandanda wachitsanzo
Chakudya cham'mawa
- 400 g wa berry assortment;
- wotsamira magawo;
- 1 khofi.
Chakudya cham'mawa
- Apulo 1;
- ng'ombe yowuma;
- 1 chikho cha madzi;
- Mitedza 10 ya amondi.
Chakudya:
- gawo lalikulu la saladi wa masamba;
- 50 g wa salimoni;
- Supuni imodzi ya mafuta;
- 200 g vwende;
- 1 chikho cha madzi.
Pakati pa masana ndi chakudya chamadzulo:
- 100 g nkhuku;
- 2 kiwi chipatso;
- 1 kutumikira masamba atsopano;
- 1 chikho cha madzi.
Chakudya:
- 15 amondi;
- 100 g wa steak otsika kwambiri wokazinga;
- 400 g broccoli ndi kolifulawa zowonongeka;
- 1 chikho cha madzi.
Mutatha kudya chakudya chamadzulo:
- Mchere wa walnuts;
- 1 lalanje;
- 100 g wa nsomba yokazinga (osati kwenikweni, ngati, ngati mapuloteni sakwanira);
- 1 chikho cha madzi.
Zosangalatsa za paleodietitis
Pamene "paleo" ikuwoneka, msinkhu wa shuga wa magazi umakhala wovomerezeka. Tsopano ambiri amavutika ndi shuga wokweza kwambiri m'magazi. Mukakhazikika kwambiri, simungakhale ndi njala. Makamaka kuwonjezeka shuga kumabweretsa shuga.
The paleodieta imachokera pa zakudya zomwe sizitsitsidwa ndi mafuta. Kugwiritsa ntchito mafuta osatetezedwa kudzachepetsedwa pambuyo pa kuchotsedwa kwa mkaka ndi nyama zonenepa kuchokera ku zakudya. Izi zidzakuthandizani kuchepetsa cholesterol kwambiri kuchepetsa chiopsezo cha matenda a mtima.
Ndi paleoideate simufunika kuyang'ana magwero ena a mapuloteni. Chakudya chilichonse chimaphatikizapo zakudya zazing'ono zonenepa. Kuphatikizidwa kwa chakudya cham'mbuyo ndi masamba ambiri kumachepetsa kugwiritsira ntchito makilogalamu, ndipo izi zimapangitsa kuti thupi liwonongeke.
Zinthu zolakwika za paleodietitis
Vuto lalikulu la mapulogalamu a paleo angakhale mapepala olakwika, omwe angayambe kudya zakudya zosakwanira zazakudya. Izi ndizomwe mukuchita nawo masewera. Kenaka amalandira chakudya kuchokera ku masamba ndi zipatso sichikwanira kwa inu. Mukhoza kuthetsa vuto - muyenera kukhutira thupi lanu ndi zipatso zapamwamba m'zakudya (mananasi, nthochi, yamatcheri).
Tsopano tiyeni tipitirire kwa odyetsa. Iwo akhoza kuwonjezera puloteni ufa ku malire. Komabe, izi sizingakhale chenicheni cha paleodiet. Choncho, zomera siziyenera kudya zakudya zoterezi.
Musanayambe kupita ku paleodiet, muyenera kuganizira mofatsa ngati mungathe kutsatira malamulowa. Paleodieta ndi yoyenera kwa anthu omwe amatsogolera moyo wawo. Izi zidzakuthandizani kusintha kagayidwe kake ka magazi ndikuchepetsa kuchepa.