Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 630 Kcal.
Kuti utaridzike, haufanire kusvetuka kubva kune imwe nzira yekurasikirwa uchienda kune imwe nguva nenguva, uchiramba uine nzara uye usingagutsikane nedhayeti yako.
Kudya kwepaleo inzira yekudya iyo vanhu vebako vasinganamatire. Gastroenterologist Walter Wogtlin akaisa pamwechete ese ekutanga mirawo yezvakanaka uye akanyora bhuku pane paleo chikafu.
Paleo zvekudya zvinodiwa
Iyo paleo-yekudyisa nzira yakavakirwa pachinhu chekuti murume wemazuva ano anofanirwa kudya chikafu nenzira imwecheteyo sevagari vekare vebako renguva yePaleolithic. Wogtlin anocherekedza kuti kuitira kuti urambe uine huremu hwakadzikama uye hutano hwakanaka, vanhu vanofanirwa kuvaka chikafu chavo nenzira yekuti ine huwandu hwekugadzira mapuroteni uye hushoma hwemakabohydrate.
Maererano nezvidzidzo zvakaitwa kumashure kwe80s yezana remakore rapfuura, zvakagumiswa kuti kwenguva inenge 40-chiuru chenguva, muviri wemunhu hauna kuchinja, uye unoda zvigadzirwa zvakafanana kare.
Nekudaro, iyo paleo chikafu chinofanirwa kunge chakavakirwa pane zvinotevera chikafu.
- Nyama yakaonda. Zvinokurudzirwa kudya nyama yemhuka dzakadyiwa nehuswa uye uswa, uye kwete zviyo, chikafu chemusanganiswa, uye kunyanya nekuwedzera kwemishonga inorwisa mabhakitiriya. Unofanira kusiya zvigadzirwa zvapera, masoseji, bhekoni, bhekoni, nezvimwewo. Vamwe vanoomerera paPaleo vanowanzodya nyama iri mbishi. Asi vanachiremba nevanovaka muviri, sekutonga, havadaidze izvi uye vachiri kukurudzira kuisa pasi zvigadzirwa zvenyama mukupisa kurapwa.
- Mutambo.
- Zvokudya zvegungwa uye hove dzemusango.
- Howa.
- Mazai ehuku.
- Nutsu nembeu dzakasiyana (hadzina kugocha chete).
- Almond, coconut furawa.
- Mhando dzakasiyana dzemakwenzi nezvinonhuwira.
- Zvibereko, miriwo, michero.
- Mafuta ezvirimwa: flaxseed, olive, coconut, avocado, macadamia uye walnut.
Chii chaunofanirwa kupa mukudya kwepaleo? Vagadziri veiyi nzira vanokurudzirwa kuti vati kwete kumahydrohydrate. Zvakare, izvi zvinoshanda nekukurumidza makabhohaidhiretsi (senge akasiyana mabuns, muffin, zviwitsi zveupfu, nezvimwewo) uye kunonoka iwo (kunyanya zviyo). Zvakare, chikafu chepa paleo hachisanganise nyemba (unogona kungosiya bhinzi) nenzungu dzakadai nzungu. Ivo vakapfuma mumaantinutrients - anti-zvinovaka muviri izvo zvinokonzeresa kusagadzikana kwemagetsi.
Kuramba, maererano nemitemo yemaitiro aya, zvakakosha zvemukaka uye mukaka wakaviriswa. Mamiriro ezvinhu aya anotsanangurwa nenyaya yekuti muviri wevanhu vazhinji hautore mukaka weprotein casein uye lactose, iyo yakapfuma mune zvigadzirwa zvemukaka muhuwandu. Inogonawo kuwedzera mazinga e insulin, ayo anewo anokanganisa hutano. Imwe nzira ndeye almond uye mukaka wekokonati. Kuwanda kwecalcium mumuviri kuchabatsira kuchengetedza makabheji, bhinzi, uye nzungu dzakasiyana-siyana.
Hapana chikonzero chekutaura shuga. Vanhu vanogara muStone Age havana kuedza iyi yepamusoro-calorie yekuwedzera, uye haina kukurudzirwa kuti vanhu vemazuva ano vadye. Uyezve, kana ukasarudza kurarama maererano nemitemo ye paleo, unofanira kuramba chero zvigadzirwa uye zvinwiwa zvine shuga. Asi iwe unogona kushandisa kutapira kwechisikigo - huchi hwemhando.
Vatsigiri vakasimba ve paleo diet vanorayira kurega munyu uye chero zvigadzirwa zviripo. Asi vanachiremba nevanovaka muviri vanorayira zvakasimba kusaita izvi kwenguva yakareba. Chinhu chimwe chete kana ukagara pakudya kusina munyu, toti, kwevhiki. Asi zvakatosiyana nokurarama usina munyu zvachose. Izvi zvinogona kurova muviri uye kukonzera matambudziko makuru.
Izvo zvinodikanwa kutungamira anoshanda ehupenyu. Ichabatsira mune zvese kurasikirwa uremu uye kuchengetedza hutano. Mushure mezvose, madzitateguru edu pamwe haana kugara pasi.
Kana kudya kwako kwaive kure nekudya kwepaleo, zvinokurudzirwa kuti uchinje kune chikafu chitsva zvakanaka zvakakwana. Kutanga, zvakakosha kubvisa semi-yakapera zvigadzirwa kubva mukudya, zvinokuvadza uye zvine-calorie chikafu, zvinokurumidza-carbohydrate chikafu. Zvadaro rega mukaka, bhinzi dzakarambidzwa, nyama ine mafuta. Kana iwe ukabvisa zvikafu kubva pakudya zvishoma nezvishoma, hazvifanirwe kuve zvinoonekwa kushushikana kwemuviri.
Mukati mevhiki mushure mekuchinjika kune chikafu chepo paleo, unogona kurasikirwa kusvika pamakirogiramu matatu ehuremu hwakawandisa. Mune ramangwana, makirogiramu anosiya muviri kwete nekukurumidza, asi kana ukasanyanyisa kudya, iwo anoenda zvishoma nezvishoma kusvika iwe wasvika pakuenderana kwakaringana.
Iko hakuna kujeka kushumira saizi. Teerera kune muviri wako, usanyanya kudya (kunyanya usati warara) uye idya chete zvine hutano zvekudya.
Chinenge chikafu chepa paleo chikafu kwevhiki
Muvhuro
Kudya kwemangwanani: bhisikiti rakagadzirwa neupfu hweamondi; squash caviar; tii.
Kwekudya kwemasikati: mbiya yemuto muto; chiropa chevhavha yakabikwa; magaka matsva uye lettuce, yakarungwa nemafuta mashoma emiriwo uye muto wemonimu; chitsama chemastrawberry.
Snack: apuro.
Kudya kwemanheru: cod uye asparagus yakakangwa mumafuta (yakakurudzirwa mumafuta ekokonati) kana stewed; tii.
Chipiri
Kudya kwemangwanani: mazai akapwanywa nebhekoni diki; lettuce mashizha; tii.
Kwekudya kwemasikati: broccoli pure muto (unogona kuibika mumuto muto); yakabikwa kana yakabikwa isiri-starchy miriwo; chitsama che rasibheri netii.
Snack: peya.
Kudya kwemanheru: yakabikwa kana yakabikwa halibut; chikamu chemapatata puree; tii.
Chitatu
Kudya kwemangwanani: saradhi yebhanana, michero uye nzungu dzakasiyana; tii.
Kwekudya kwemasikati: chikamu chesaji yekabichi (kunyanya pasina kuwedzera mbatatisi); chimedu chechingwa chemombe chine zvakakangwa zucchini zvimedu; tii.
Snack: apuro kana akati wandei kiwi.
Kudya kwemanheru: manhanga puree muto; mastrawberry e dessert.
China
Chikudya chamangwanani: mbatatisi yakabikwa mukambani yezvigadzirwa zvemiti isina-starchy.
Kwekudya kwemasikati: huku muto; yenguruve yakabikwa kana yakabikwa nyama yenguruve; green green salad mamwe mablackberry.
Snack: banana.
Kudya kwemanheru: hove yakabikwa; pizi, makura kana puree.
Chishanu
Kudya kwemangwanani: nyama yemombe yakabikwa nehhashi; kushumirwa kweholiflower puree uye tii.
Kwekudya kwemasikati: chikamu chemuriwo hodgepodge; yakabikwa huku gumbo (kunyanya isina ganda); mbiya yemastrawberry; tii.
Snack: apple uye pear saladi.
Kudya kwemanheru: yakabikwa tsuro fillet; asparagus yakakangwa uye tii.
Mugovera
Chikudya chamangwanani
Kwekudya kwemasikati: nyama yenguruve yakabikwa nemiriwo isiri-starchy; yakaderera-mafuta coconut mukaka muto; chibereko.
Snack: mbiya yemastrawberry kana akati wandei epakati-saizi kiwis.
Kudya: salmon yakabikwa; sweet potato puree uye tii.
Svondo
Kudya kwemangwanani: coconut pancakes neuchi hwepanyama; tii.
Kwekudya kwemasikati: yakaderera-mafuta huku muto; chikamu chehove yakabikwa kana yakabikwa; lettuce mashizha nemafuta omuorivhi uye apple cider vhiniga; tii.
Snack: banana.
Kudya kwemanheru: huku yakakangwa kana yakabikwa; browned isiri-starchy miriwo; girazi remuriwo kana muto wemichero.
Contraindications kune paleo chikafu
- Nekuda kwehuwandu hwayo hwakawanda hweprotein, iyo Paleo yekudya inoodzwa moyo kune vanhu vane chirwere cheitsvo.
- Kune vamwe vese, kuti varege kukuvadza hutano hwavo, zvinokurudzirwa kubvunza chiremba usati waunza shanduko nyowani mukudya kwavo uye nehupenyu.
Zvakanakira iyo Paleo Kudya
- Kudya kwacho kwakakwira mu fiber. Izvi zvinobvumidza dumbu remudumbu kuti rishande nemazvo.
- Kuderedza kugadzirwa kwehydrohydrate kunopa kukurumidza kurasikirwa uremu uye inodzora mashuga eropa. Huwandu hukuru hwevhitamini, zvicherwa uye zvimwe zvinhu zvinobatsira zvinopinda mumuviri, izvo, kazhinji, zvine hutano hwakanaka kune munhu anorarama nenzira iyi.
- Zvakare zvakare ndeyekuti iwe unogona kudya zvinonaka, usaramba uine nzara uye panguva imwechete uchideredza uremu (izvo zvinongova zvisingaiti pane zvimwe zvakawanda zvekudya).
- Kudya mapuroteni, ayo akawandisa pane iyi nzira, anobatsira kuvaka nekuumba nyama dzemhasuru, asi mafuta asingadiwe achikusiya.
- Zvakare, hazvina kujairika kurarama maererano neiyi nzira kuti unzwe kuparara uye kushaya simba. Iwe unozogona kuve unoshanda uye kurarama hupenyu hunogutsa. Vanhu vazhinji vanotanga kudya chikafu chePaleo vanoona vaine simba rakawanda kupfuura ravaimboita. Unorasikirwa nehuremu uye unoshanduka, asi uchiramba wakasimba uye uine hunhu hwakanaka.
Kukanganisa kwechikafu chepaleo
Pamwe pamwe nezvakanaka zvinoonekwa zvekudya kwepaleo, kune zvakawanda zvakaipa mukati maro.
- Semuenzaniso, mutengo wechikafu chine hutano unopihwa mune ino kesi unogona kuvhiringidza munhu nemari yepakati. Kudya kwepaleo kunogona kurova chikwama chako nenzira hombe.
- Chinhu chinogumbura chinogona zvakare kuve chekuti ino sisitimu inoda kuumbwazve kwakawanda tsika dzekudya uye hupenyu, kurega chikafu chakajairwa.
- Zvakare, chikafu chakadai chingasave chakakodzera kune vanhu vari kushingairira kuita zvemitambo, uye kunyanya vatambi vane hunyanzvi, nekuda kwezvakaderera zvakaringana zvemakabhohaidhiretsi (kunyanya kuburitsa zviyo kubva muchikafu). Asi iwe unogona kuyedza kutsetseka dambudziko iri nekuwedzera mimwe michero, miriwo, majikiji kumenyu. Zvisinei, izvi ndezvomunhu oga. Chikafu chisina zviyo hachina kukodzera munhu wese.
- Kudya kwepaleo kunogona zvakare kunetsa kune vezvinomera. Mushure mezvose, ivo vanowanzo kupa soya uye nyemba kumuviri. Uye kushandiswa kwembesa, paleo-kudya, sezvamunoziva, hazvikurudzire.
- Kune vakawanda, zvakaoma kurarama (kunyanya mukudya kwekutanga-nguva) pasina zviyo, mukaka uye mukaka wakaoma zvigadzirwa, mbatatisi, iyo yakave yakanyatsobatanidzwa mukudya kwevanhu vakawanda vemazuva ano.
- Pamusoro pezvo, havasi vese vezvekudya vanotsigira izvi paleo-zvekudya, vachiti zvigadzirwa izvi zvinofanirwa kunge zviri mukudya kuti muviri ushande zvizere.
Kudzokorora chikafu chepaleo
Iwe unogona kugara uchiomerera kune iyo mitemo yeiyo paleo chikafu, zvirinani ayo ekutanga masimboti. Zvakare, kana wawana chiyero chaunoda, iwe unogona kuwedzera koriori yezvinyorwa pasina kuchichinja zvakanyanya.