Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 4 m'masiku 7.
Ma calorie apakati tsiku ndi tsiku ndi 630 Kcal.
Kuti muwoneke bwino, simuyenera kudumpha kuchoka pa njira imodzi yochepera kupita ku ina nthawi ndi nthawi, muli ndi njala komanso osakhutira ndi zomwe mumadya.
Zakudya za paleo ndi njira yodyera yomwe anthu akumapanga amatsatira mosazindikira. Gastroenterologist Walter Wogtlin adakhazikitsa malamulo onse azakudya ndikulemba buku lapa paleo.
Zakudya za Paleo
Njira yodyetsera paleo idakhazikitsidwa chifukwa choti amuna amakono azidya chakudya mofananamo ndi anthu akale amphanga la nthawi ya Paleolithic. Wogtlin amanenanso kuti anthu azikhala ochepa komanso athanzi nthawi zonse, ayenera kupanga zakudya zawo m'njira yoti azikhala ndi mapuloteni ambiri komanso chakudya chochepa.
Malinga ndi maphunziro omwe adachitika m'ma 80 azaka zapitazi, adatsimikiza kuti pafupifupi nthawi ya 40-XNUMX, thupi la munthu silinasinthe, ndipo limafuna zinthu zomwezo monga kale.
Chifukwa chake, zakudya za paleo ziyenera kukhazikitsidwa ndi zakudya zotsatirazi.
- Nyama yowonda. Iwo m'pofunika kudya nyama ya nyama zimene anadyetsedwa ndi udzu ndi udzu, osati njere, pawiri chakudya, ndipo makamaka ndi Kuwonjezera wa mankhwala. Muyenera kusiya theka anamaliza mankhwala, soseji mankhwala, nyama yankhumba, nyama yankhumba, etc. Ena akhama otsatira Paleo zambiri kudya nyama yaiwisi. Koma madotolo ndi akatswiri azakudya, monga lamulo, samayitanitsa izi ndipo amalangizabe kuti azipereka mankhwala a nyama kuti aziwotcha.
- Masewera.
- Zakudya zam'madzi ndi nsomba zamtchire.
- Bowa.
- Mazira a nkhuku.
- Mtedza ndi mbewu zosiyanasiyana (osati zokazinga zokha).
- Amondi, ufa wa kokonati.
- Mitundu yosiyanasiyana ya zitsamba ndi zonunkhira.
- Zipatso, masamba, zipatso.
- Mafuta azamasamba: fulakesi, azitona, kokonati, peyala, macadamia ndi mtedza.
Kodi muyenera kusiya chiyani pa zakudya za paleo? Omwe amapanga njirayi amalangizidwa kuti anene ayi ndi chakudya. Kuphatikiza apo, izi zimagwiranso ntchito ndizakudya zopatsa mphamvu (monga mabulu osiyanasiyana, ma muffin, maswiti a ufa, ndi zina zambiri) ndikuchepetsa (makamaka chimanga). Komanso, zakudya za paleo siziphatikizapo nyemba (mutha kungosiya nyemba) ndi mtedza monga mtedza. Iwo ali ndi mankhwala osokoneza bongo - anti-michere yomwe imayambitsa matenda amadzimadzi.
Kukana, malinga ndi malamulo a njira imeneyi, ndi ofunika mkaka ndi thovu mankhwala mkaka. Izi zikufotokozedwa ndi mfundo yakuti thupi la anthu ambiri silimamwa mapuloteni a mkaka monga casein ndi lactose, omwe ali ndi mkaka wambiri. Itha kukulitsanso milingo ya insulin, yomwe imakhudzanso thanzi. Njira ina ndi mkaka wa amondi ndi kokonati. Kuchuluka kwa calcium m'thupi kumathandizira kukhalabe ndi kabichi, nyemba, mtedza ndi mtedza.
Palibe chifukwa chonena shuga. Anthu okhala mu Stone Age sanayese izi zowonjezera kalori, komanso sizikulimbikitsidwa kuti anthu amakono azidya. Komanso, ngati mwasankha kukhala motsatira mfundo za paleo, muyenera kukana mankhwala ndi zakumwa zilizonse zomwe zili ndi shuga. Koma mungagwiritse ntchito kutsekemera kwachilengedwe - uchi wamtengo wapatali.
Otsatira okonda kwambiri zakudya za paleo amalangiza kusiya mchere ndi zinthu zilizonse zomwe zilipo. Koma madokotala ndi akatswiri azakudya amalangiza mwamphamvu kuti asachite izi kwa nthawi yayitali. Ndi chinthu chimodzi ngati mutakhala pa zakudya zopanda mchere kwa, kunena, sabata. Koma kukhala wopanda mchere n’kosiyana. Izi zimatha kugunda thupi ndikubweretsa mavuto akulu.
Ndikofunikira kukhala moyo wokangalika. Zithandizira kuchepa thupi ndikukhala athanzi. Kupatula apo, makolo athu mwina sanakhale chete.
Ngati zakudya zanu zinali kutali ndi zakudya za paleo, ndi bwino kuti musinthe ku zakudya zatsopano bwino. Choyamba, m'pofunika kuchotsa theka anamaliza mankhwala ku zakudya, moona zoipa ndi mkulu-kalori zakudya, kudya chakudya zimam`patsa. Ndiye kusiya mkaka, nyemba zoletsedwa, mafuta nyama. Ngati muchotsa zakudya m'zakudya pang'onopang'ono, siziyenera kukhala zovuta zowonekera kwa thupi.
Pasanathe sabata mutasintha zakudya za paleo, mutha kutaya makilogalamu 3-4 a kunenepa kwambiri. M'tsogolomu, ma kilogalamu amachoka mthupi msangamsanga, koma ngati simudya mopitirira muyeso, amapita pang'onopang'ono mpaka mumvana bwino.
Palibe kukula kotsimikizika kotumikirira. Mverani thupi lanu, musamadye mopitirira muyeso (makamaka musanagone) ndipo idyani zakudya zokhazokha.
Pafupifupi zakudya za paleo kwa sabata
Lolemba
Kadzutsa: bisiketi yopangidwa ndi ufa wa amondi; sikwashi caviar; tiyi.
Chakudya: mbale ya msuzi wa nkhuku; chiwindi chophika chophika; nkhaka zatsopano ndi letesi, zokhala ndi mafuta pang'ono a masamba ndi mandimu; ma strawberries ochepa.
Akamwe zoziziritsa kukhosi: apulo.
Chakudya chamadzulo: cod ndi katsitsumzukwa kokazinga mafuta (omwe amalimbikitsidwa ndi mafuta a kokonati) kapena stewed; tiyi.
Lachiwiri
Chakudya cham'mawa: mazira othyola ndi nyama yankhumba pang'ono; masamba a letesi; tiyi.
Nkhomaliro: msuzi wa broccoli puree (mutha kuphika msuzi wa nkhuku); zokometsera kapena zokazinga zamasamba zopanda wowuma; rasipiberi ochepa ndi tiyi.
Akamwe zoziziritsa kukhosi: peyala.
Chakudya chamadzulo: halibut wokazinga kapena wophika; gawo la puree wa mbatata; tiyi.
Lachitatu
Chakudya cham'mawa: saladi wa nthochi, zipatso ndi mtedza wosiyanasiyana; tiyi.
Chakudya chamadzulo: gawo la msuzi wa kabichi (makamaka popanda kuwonjezera mbatata); Kagawo ka mphodza ya ng'ombe ndi magawo okazinga a zukini; tiyi.
Akamwe zoziziritsa kukhosi: apulo kapena angapo kiwi.
Chakudya chamadzulo: msuzi wa puree wa dzungu; strawberries wa mchere.
Lachinayi
Chakudya cham'mawa: mbatata yophikidwa pamodzi ndi zakudya zamasamba zopanda wowuma.
Chakudya: msuzi wa nkhuku; nkhumba yowonda yophika kapena yophika; saladi wobiriwira wobiriwira wokhala ndi mafuta azitona pang'ono ndi viniga wa apulo; mabulosi akuda ena.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamadzulo: kophika nsomba; nandolo, milled kapena puree.
Friday
Chakudya cham'mawa: ng'ombe yophika ndi horseradish; Kutumikiridwa kwa kolifulawa puree ndi tiyi.
Chakudya chamasana: gawo la masamba a hodgepodge; mwendo wankhuku wophika (makamaka wopanda khungu); mbale ya strawberries; tiyi.
Akamwe zoziziritsa kukhosi: apulo ndi peyala saladi.
Chakudya chamadzulo: kalulu wophika kalulu; Katsitsumzukwa kokazinga ndi tiyi.
Loweruka
Kadzutsa: mabisiketi a ufa wa amondi ndi tiyi.
Chakudya chamasana: nkhumba yophikidwa ndi masamba osakanikirana; msuzi wa mkaka wa kokonati wonenepa kwambiri; chipatso.
Akamwe zoziziritsa kukhosi: mbale ya strawberries kapena angapo sing'anga-kakulidwe kiwis.
Chakudya chamadzulo: nsomba zophika; mbatata puree ndi tiyi.
Sunday
Chakudya cham'mawa: zikondamoyo za kokonati ndi uchi wachilengedwe; tiyi.
Chakudya: msuzi wa nkhuku wonenepa kwambiri; gawo lophika kapena lotentha; Letesi masamba ndi maolivi ndi apulo cider viniga; tiyi.
Akamwe zoziziritsa kukhosi: nthochi.
Chakudya chamadzulo: nkhuku yokazinga kapena yophika; ndiwo zamasamba zopanda bulauni; kapu yamadzi aliwonse a masamba kapena zipatso.
Zotsutsana ndi zakudya za paleo
- Chifukwa cha kuchuluka kwa mapuloteni, zakudya za Paleo zimakhumudwitsidwa kwambiri kwa anthu omwe ali ndi matenda a impso.
- Kwa ena onse, kuti asawononge thanzi lawo, ndibwino kuti mufunsane ndi dokotala musanayambitse kusintha kwakadongosolo pazakudya ndi moyo wawo.
Ubwino wa Zakudya za Paleo
- Zakudyazo zimakhala ndi fiber. Izi zimathandiza kuti m'mimba mugwire bwino ntchito.
- Kuchepetsa kupanga kwama carbohydrate kumathandizira kuti muchepetse kunenepa kwambiri ndikuwongolera kuchuluka kwa shuga wamagazi. Wambiri mavitamini, mchere ndi zinthu zina zothandiza kulowa m'thupi, amene, ambiri, zimakhudza thanzi la munthu amene amakhala ndi njirayi.
- Kuphatikizanso ndikuti mutha kudya zokoma, osakhala ndi njala komanso nthawi yomweyo kuti muchepetse kunenepa (zomwe sizingachitike pazakudya zina zambiri).
- Kudya mapuloteni, omwe ndi okwanira munjira iyi, amathandizira kupanga ndikupanga minofu ya minofu, pomwe mafuta osakondedwa amakusiyani.
- Komanso, sizachilendo kukhala malinga ndi njirayi kumva kuti mukuwonongeka komanso kufooka. Mutha kukhala otakataka ndikukhala moyo wokhutiritsa. Anthu ambiri omwe amayamba kudya zakudya za Paleo amapeza kuti ali ndi mphamvu zambiri kuposa kale. Mumachepetsa thupi ndikusintha, mukakhalabe olimba komanso osangalala.
Zoyipa za zakudya za paleo
Pamodzi ndi maubwino owonekera a zakudya za paleo, pali zovuta zambiri mmenemo.
- Mwachitsanzo, mtengo wazakudya zopatsa thanzi pano ungasokoneze munthu yemwe amapeza ndalama zambiri. Zakudya za paleo zitha kugunda chikwama chanu chachikulu.
- Chopunthwitsanso chimatha kukhala kuti dongosololi limafuna kukonzanso zakudya zambiri ndi moyo, kusiya zakudya zodziwika bwino.
- Komanso, chakudya choterocho sichingakhale choyenera kwa anthu omwe amachita nawo masewera, makamaka kwa akatswiri ochita masewera, chifukwa chakuchepa kwa chakudya (makamaka kuchotsedwa kwa chimanga ku zakudya). Koma mutha kuyesa kuthetsa vutoli powonjezera zipatso, ndiwo zamasamba, zipatso ku menyu. Komabe, izi ndizokha. Chakudya chopanda chimanga si choyenera kwa aliyense.
- Zakudya za paleo zitha kukhalanso zovuta kwa omwe amadya zamasamba. Kupatula apo, nthawi zambiri amapereka soya ndi mphodza m'thupi. Ndipo kugwiritsa ntchito nyemba, zakudya zopatsa thanzi, monga mukudziwa, sizikulimbikitsa.
- Kwa ambiri, zimakhala zovuta kukhala ndi moyo (makamaka mu nthawi yoyamba ya zakudya) popanda tirigu, mkaka ndi mkaka wowawasa, mbatata, zomwe zakhala zokhazikika mu zakudya za anthu ambiri amakono.
- Kuonjezera apo, si akatswiri onse a kadyedwe amene amatsatira mfundo za paleo-zakudya zimenezi, ponena kuti zinthu zimenezi ziyenera kukhala m’zakudya kuti thupi lizigwira ntchito mokwanira.
Kubwereza zakudya za paleo
Nthawi zonse mumatha kutsatira malamulo a zakudya za paleo, makamaka mfundo zake. Mwachidule, mutakwaniritsa chiwerengero chomwe mukufuna, mutha kuwonjezera kalori yazakudya popanda kuzisintha kwambiri.