Paleo Kudya: Zvakanakira, Kudya Kudya Uye Kudya Chirongwa

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Paleo chikafu, chinozivikanwawo sekudya kwePalaeolithic, kudya kwezera rematombo, kudya kwecaveman kana kudya kwevavhimi -kudya chikafu chemazuva ano chikafu chinosanganisira chikafu chaifungidzirwa kudyiwa panguva yePalaeolithic iyo yakadzokera kumamirioni 2.5 emakore apfuura [1] .

Zvikafu zvinodyiwa mukudya kwepaleo zvakafanana nezvakadyiwa nevavhimi-vekutanga vanhu munzvimbo dzakasiyana dzepasi. Kudya kwepaleo ndiko kududzirwa kwemazuva ano kwechikafu chakadyiwa nevavhimi panguva yePalaeolithic.

Mufananidzo Ref: foodinsight.org

Muma1970s, iyo paleo dhizaini pfungwa yakaunzwa uye zvishoma nezvishoma yakatanga kuve inozivikanwa mushure mebhuku 'Iyo Paleo Kudya: Deredza Kurema uye Utano Hutano nekudya izvo Zvikafu Zvawakagadzirirwa Kudya' naLoren Cordain rakaburitswa muna 2001. Mushure meizvozvo mabhuku anoverengeka ekubika aiti ane mabikirwo ePalaeolithic akaburitswa.

Muchinyorwa chino tichafukidza kuti chikafu che paleo chii, ndezvipi zvakanakira uye chikafu chekudya nekudzivirira mukudya kwepaleo uye zvakare chirongwa chekudya chekudya.

Chii chinonzi Paleo Kudya?

Chikafu chepaleo chirongwa chekudya chinosanganisira chikafu chakadyiwa nemadzitateguru evanhu panguva yePalaeolithic. Zvibereko, miriwo, hove, mazai, nyama yakaonda, nzungu nembeu ndizvo zvekudya zvavakawana nekuvhima nekuunganidza.

Kudya kwepaleo kunogumira chikafu chakadai sechigadzirwa chemukaka, nyemba uye zviyo izvo zvave chikamu chekudya kwevanhu vese mushure mekuvandudzwa kwekurima kwazvino. [1]

Bhenefiti Yeiyo Paleo Kudya

1.Aids mukurema

Chidzidzo chakaburitswa muEuropean Zvinyorwa zveKiriniki Nutrition chakaratidza kuti vanozvipira vane hutano avo vaive pakudya kwepaleo kwevhiki nhatu vaive nekuderera kwehuremu hwemuviri uye chiuno chakatenderera. [piri] .

Imwe ongororo yegore ra2014 yakaratidza kuti vakafutisa vakadzi vemashure ekumiraopaopausal avo vakatevera chikafu chepa paleo vakarasikirwa nehuremu mushure memwedzi mitanhatu zvichienzaniswa nechikafu chinoomerera kuNordic Nutrition Recommendations (NNR) [3] .

Aya marudzi ezvikafu zvemafashoni zvinokubatsira iwe kurasikirwa nehuremu munguva pfupi. Nekudaro, kumwe kutsvagurudza kunodiwa vanachiremba vasati vakurudzira iyo paleo chikafu chekudzora uremu.

2. Inoderedza njodzi yeshuga

Zvinoenderana neongororo, vanhu vane chirwere cheshuga cheshuga vaive pakudya kwepaleo kwenguva pfupi-vakave nekuvandudzwa kwakakura mumashuga eropa uye insulin kudzvinyirira zvichienzaniswa nedhayeti yakanangana nezvakakurudzirwa kubva kuAmerican Diabetes Association yaive neyakaenzana kudyiwa kwemunyu. zviyo, nyemba uye mukaka une mafuta mashoma [4] .

Imwe ongororo yakaratidza kuti varwere vane mhando 2 chirwere cheshuga avo vakatevera chikafu chepaleo vakaratidza kuvandudzika kunoshamisa mukudzora huwandu hweropa uye kudzikisira njodzi dzehosha yemoyo. [5] .

Zvisinei, zvimwe zvidzidzo zvekutsvagisa zvinodiwa kuratidza kusangana pakati pe paleo chikafu uye chirwere cheshuga [6] .

3. Kunoderedza njodzi yehosha yemwoyo

Kuteedzera chikafu chepa paleo kunogona kudzikisa njodzi yehosha yemoyo zvinoenderana nekudzidza. Chidzidzo ichi chakaburitsa pachena kuti chikafu che paleo chakadzikisira kukwira kweropa uye chakawedzera HDL (yakanaka) cholesterol uye yakadzora LDL (yakaipa) cholesterol, inova njodzi huru yezvirwere zvemoyo. [7] . Nekudaro, zvimwe zvidzidzo zvekutsvaga zvichiri kudikanwa mune izvi chikamu.

4. Inoderedza BP

Kuwedzera kweropa kunosimudzira njodzi yechirwere chemwoyo. Chidzidzo che2008 chakaratidza kuti vatori vechikamu gumi nevane hutano vaive pachikafu chepaleo kwemavhiki matatu vakavandudza yavo systolic BP [8] .

Chimwe chidzidzo chakawanawo kuti paleo chikafu chakaderedza systolic BP uye diastolic yeropa pamwe pamwe nekuwedzera kweHDL cholesterol [9] .

Chikafu Kudya Pane Iyo Paleo Kudya

• Michero yakaita semaapuro, mabhanana, maranjisi, makotapeya, mahabhurosi.
• Muriwo wakadai se broccoli, karoti, matomatisi, kare, nezvimwe.
• Zvokudya zvegungwa sehove, shrimp, shellfish, nezvimwe.
• Mazai
• Nyama yakasendama
• Nutsu nembeu dzakaita semaarumondi, walnuts, mbeu yezuva uye mbeu yemanhanga, kungodudza mashoma.
• Tubers senge mbatatisi, mbambaira uye yamu.
• Mafuta ane hutano nemafuta akadai semafuta emuorivhi, mafuta avocado nemamwe.
• Miriwo nezvinonhuwira [1] .

Kudya Kunodzivirira Pane Iyo Paleo Kudya

• Mbesa dzakadai bhinzi, nyemba nemapea.
• Zviyo zvezviyo zvakaita segorosi, bhari, chiperengo, rye, nezvimwe.
• Zvigadzirwa zvemukaka
• Trans mafuta.
• Zvigadzirwa zvinotapira
• Miriwo yemafuta
• Zvikafu zvine shuga yakawanda.

Hutano Snacks Kudya PaPaleo Kudya

• Mazai akabikwa
• Chitsama nzungu
• Apple zvidimbu nemaarmond butter
• Ndiro yemabriji
• Chidimbu chemuchero
• Vana karoti

Chii Chaunotarisira Kana Iwe Ukaedza Iyo Paleo Kudya

Kana iwe uri kuyedza kudzikisa huremu nekutevera paleo dhayeti, saka isarudzo yakanaka, asi kana iwe uri kutsvaga kuti uderedze huremu kwenguva refu, paleo chikafu chinogona kunge chisiri chakakodzera sarudzo kwauri.

Zvakare, kana iwe uchitevera chikafu ichi, unenge uchidya michero yakawanda, miriwo uye mafuta ane hutano uye kubvisa mafuta anotapira uye zvine shuga yakawanda sezvo izvi zvekudya zvichikuvadza hutano hwako.

Kudya kwepaleo kunodzivirira chikafu senge zvigadzirwa zvemukaka uye zviyo kuitira kuti ungarasikirwa nezvimwe zvakakosha zvinovaka muviri. Nekudaro, zvinokurudzirwa kubvunza wezvehutano usati watanga chero fadhidhi yekudya inosanganisira iyo paleo chikafu.

Semuenzaniso Kudya Chirongwa chePaleo Kudya

Heano muyenzaniso chirongwa chekudya chevanhu vanoda kuyedza paleo chikafu. Ita shanduko pakudya kwega kwega zvinoenderana nezvaunoda iwe pachako.

1 zuva - Muvhuro

• Kudya kwemangwanani : Yakabikwa mazai, sanganisa-yakakangwa mavegi mumafuta emuorivhi uye michero smoothie
• Kwekudya kwemasikati : Chicken saladi nemafuta emuorivhi kupfeka uye mashoma nzungu.
• Kudya kwemanheru : Yonda nyama yakagochwa nemiriwo yakanyoroveswa.

Zuva rechipiri - Chipiri

• Kudya kwemangwanani : Yakakangwa mazai nesipinashi yakabikwa, madomasi akachekwa uye mhodzi dzemanhanga.
• Kwekudya kwemasikati : Yakasanganiswa mashizha esaradhi ane nyama yakagochwa uye kupfeka maorivhi.
• Kudya kwemanheru : Salmon yakabikwa nemiriwo yakakangwa mumafuta emuorivhi.

Zuva rechitatu - Chitatu

• Kudya kwemangwanani : Mbiya yemichero (yesarudzo yako) nemaamondi.
• Kwekudya kwemasikati : Sandwich ine nyama nemiriwo mitsva.
• Kudya kwemanheru : Huku inomhanyisa-fry nemiriwo.

4 zuva - China

• Kudya kwemangwanani: Mazai, chimedu chemuchero uye chitsama chemaarumondi.
• Kwekudya kwemasikati: Yakasanganiswa saradhi ne tuna, mazai akabikwa, mbeu nemafuta emuorivhi kupfeka.
• Kudya kwemanheru: Yakabikwa huku ine steamed veggies.

Zuva rechishanu - Chishanu

• Kudya kwemangwanani: Miriwo yakakangwa, mazai uye sipinashi smoothie.
• Kwekudya kwemasikati: Chicken saladi namafuta omuorivhi.
• Kudya kwemanheru: Ita-fry saumoni ine broccoli, bhero mhiripiri uye chibage chevana.

6th zuva - Mugovera

• Kudya kwemangwanani: Fried bhekoni nemazai uye chimedu chemuchero.
• Kwekudya kwemasikati: Salmon yakabikwa nemiriwo uye avocado.
• Kudya kwemanheru: Soup yehuku nemavheji.

Zuva rechinomwe - Svondo

• Kudya kwemangwanani: Mazai, howa uye madomasi omelette.
• Kwekudya kwemasikati: Chicken saladi neavocado, mbeu uye mafuta emuorivhi kupfeka.
• Kudya kwemanheru: Nzombe yemombe pamwe nemiriwo yakasanganiswa.

Hutano Paleo Kudya Mapepa

1. Paleo yakagochwa inodonha yemuriwo saladhi

Zvisungo:

• 1 huru diced butternut squash
• 2 squash rakapfava
• 1 mukombe Brussels inomera
• 3 yakatemwa inotapira hanyanisi
• 5 karoti
• ½ pecans
• 1 ½ mukombe avocado mafuta
• 1 orenji
• 1 tbsp akachekwa thyme uye Rosemary
• ½ mukombe chena bharisamu vhiniga

Maitiro:

• Preheat oven yako kusvika 400 ° F.
• Sanisa iyo delicata squash.
• Muchidimbu, wedzera mabukira eBrussels, hanyanisi, karoti, delicata squash uye ¼ mukombe wemafuta emakotapeya. Bvisa izvo zvigadzirwa zvakanaka.
• Paradzira musanganiswa wemiriwo muhari hombe mupani uye uiise muchoto kwemaminitsi 25-35.
• Kugadzira kupfeka, mundiro wedzera zest uye muto weorenji, thyme, rosemary, chena bharisamu vhiniga uye 1 mukombe mafuta avocado. Whisk iyo kusvikira musanganiswa uchibatana mushe.
• Bvisa musanganiswa wemuriwo kubva muchoto uye ubatanidze nema pecans akachekwa.
• Dururirai kupfeka pamusoro payo uye murikande zvakanaka [10] .

Pumpkin pie kupora smoothie

Zvisungo:

• 1 kapu yemanhanga puree
• 1 bhanana
• 1 karoti yakakoswa
• 1 zuva rakatemwa
• P tsp manhanga zvinonhuwira
• 1 mukombe kokonati mukaka
• 1 tbsp pecans akachekwa ekugadzirisa (kusarudza)

Maitiro

• Mune blender, wedzera zvese zvinoshandiswa uye sanganisa kusvika pakatsetseka.

• Gadzira nemapecans akachekwa. [gumi neimwe]

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