Mukati
Iyi ndiyo yakanyanya kunaka uye yakaipa yekusanganisa paleo uye vegan chikafu
Trend
Hwaro hwechikafu chePegan chine kusanganisa iyo paleo chikafu, zvichibva pane prehistoric chikafu, asi kuisa pamberi kudyiwa kwemichero nemiriwo
Sanganisa iyo paleolítica kudya nezve paleo pamwe kueche Zvinogona kutaridzika sekupokana kana tikatarisa kuti yekutanga inoenderana nekutevera kudya kwevavhimi vedu nemadzitateguru ekuunganidza (nyama, mazai, hove, nzungu, mhodzi nemhando dzakasiyana dzemichero nemiriwo) uye chechipiri chisingabatanidzi chikafu chemhuka. Nekudaro, iyi yakasanganiswa fomula, iyo yakarongedzwa naDr. Maka Hyman muna 2014, zvakavakirwa pachokwadi chekuti chikafu chemavambo emiti chinomira pamusoro peicho chemhuka uye kuti chikafu chakagadziriswa chinoderedzwa. Zvinogona kutaurwa, sekutaura kwaAina Huguet, chiremba wezvekudya muAlimmenta Clinic muBarcelona, kuti chikafu chePegan chinotora "chakanakisa pane chikafu chimwe nechimwe asi chichigadzirisa zvishoma."
Zvikafu muPegan kudya
Pakati pezvakanaka zveichi chikafu, iyo Alimmenta nyanzvi inosimbisa kurudziro ye Wedzera kudyiwa kwemichero nemiriwo, ivo kushandiswa kwemafuta-ane hutano pamoyo uye yakaderedzwa kudyiwa kwenyama.
Nekudaro, michero yakawanda uye miriwo inosanganisirwa muPegan kudya, kunyange michero ine yakaderera glycemic index ichikunda (nekuda kwesimba reiyo paleo chikafu). Kana ari makabhohaidhiretsi, anofanira kunge akaomarara, asina guten uye akapfuma mune fiber.
Mafuta anotenderwa ndeaya akapfuma mukati omega-3 y moyo-hutano. Oiri mhandara yemafuta emuorivhi, nzungu (kudzivirira nzungu), mhodzi, avocado uye coconut mafuta zvinosanganisirwa muzvikafu zvinobvumidzwa mune chikafu ichi, sekureva Aina Huguet.
Rudzi rwe nyama inokurudzirwa muPegan chikafu chinonyanya Nyama chena, ine nani lipid chimiro, zvicherwa (iron, zinc nemhangura) uye mavitamini eboka B. Kushandiswa kwayo kunokurudzirwa sekushongedza kana kuperekedza, kwete sechinhu chikuru. Nezvehunhu hwayo, wezvekudya-mutano kuAlimmenta anotsanangura kuti nyama inosanganisirwa mumazano inofanirwa kunge yakadyiswa huswa nekusimudzwa zvine mutsigo.
Kushandiswa kwe mazai, yekuve yakanaka sosi yeprotein, uye zvese zviri zviviri chena uye bhuruu hove, kunyangwe zvine chekuita neyekupedzisira chikafu chinofungidzira kuti iyo hove diki kudzivirira kutarisana nesimbi inorema senge mercide.
Nyemba dzinokodzera chitsauko chakaparadzaniswa, sezvo munyori achifunga kuti mukombe pazuva unokwana uye kuti kunyanyisa kushandiswa kunogona kuchinja glycemia yevechirwere cheshuga. Zvisinei, Aina Huguet anojekesa achiti: "Kudya uku hakuna kunaka zvachose uye kunogona kutungamira mukusakwana kwezvikafu zvemabhinzi," anotsanangura kudaro.
Zvikafu izvo dhayeti zvinobvisa kana kudzora Pegan
Inozivikanwa nekupa iyo yakaderera glycemic mutoro kubvisa nyore mashuga, hupfu uye yakanatswa makabhohaidhiretsi. Chikafu chinopa makemikari, zvinowedzera, zvinodzivirira, mavara ekugadzira uye zvinotapira hazvibvumidzwewo.
Iyo inobvisawo zviyo zvine gluten (chimwe chinhu chinorayirwa kupokana neAlimmenta nyanzvi kana iwe usina chirwere checeliac) uye pazviyo zvakakwana pasina gluten, anozvikurudzira, asi zvine mwero, saka anokurudzira kuitora muzvikamu zvidiki uye chero bedzi yakaderera-index zviyo. glycemic kunge quinoa.
Kana zviri zvemukaka, iye mugadziri wezvokudya zvePegan anopawo zano pamusoro pavo.
Chikafu chePegan chine hutano here?
Kana zvasvika pakutaura pamusoro pezvinhu zvisingakwanisike zvekudya kwePegan, nyanzvi yeAlimmenta inosimbirira pakureva nezvembesa nekuti, sekusimbisa kwazvinoita, kurudziro dzechikafu ichocho hachina kukwana sezvo bhinzi dzinofanira kudyiwa kaviri kana katatu pasvondo, pa hushoma, kungave sekadivi dhishi kana seimwe ndiro.
Imwe yemapako ake pamusoro pechikafu ichi ndechekuti kunze kwekunge paine kusagadzikana kweguteni kana kusanzwika kweceliac kusanzwisisika, zviyo zvisina guteni hazvifanirwe kubviswa. Zvinokurudzirwa naCodunicat panyaya iyi zvakajeka: "Kudya zvisina Gluteni hakufanirwe kukurudzirwa kune vanhu vasina chirwere checeliac."
Kana kurudziro ine chekuita nekudyiwa kwemukaka haigoneki nekuti, semaonero ake, iri nyore fomula yekushandisa inodiwa zuva nezuva calcium. "Kana ukasarudza kusadya mukaka, unofanira kuwedzera kudya kwako nezvimwe zvokudya zvinopa calcium," anotsanangura kudaro.
Muchidimbu, kunyangwe chikafu chePegan chine zvakanaka zvinhu, iyo nyanzvi inotenda kuti kuzviita kwenguva yakareba uye pasina zano rehunyanzvi kunogona kuisa njodzi pahutano.
VANOBATSIRWA
- Inokurudzira kuwedzera kushandiswa kwemichero nemiriwo
- Kurudzira kushandisa mafuta-ane hutano mafuta
- Ronga kudzikisa kudyiwa kwenyama
- Kushandiswa kwezvikafu zvakagadziriswa-zvakadzivirirwa zvinodziviswa
contraindication
- Iko kudyiwa kwetsanga kwaanofunga hakuna kukwana
- Ronga kubvisa zviyo negluten, asi izvo hazvikurudzirwe kunze kwekunge paine chirwere checliac kana chisiri-celiac kusashivirira
- Kunodzvinyirira kushandiswa kwemukaka, asi hazvikurudzire muyero wezvibereko kuti uwane calcium yakakwana