Uku ndiye kudya kwabwino kwambiri komanso koyipa kwambiri kosakaniza paleo ndi vegan

Uku ndiye kudya kwabwino kwambiri komanso koyipa kwambiri kosakaniza paleo ndi vegan

Machitidwe

Maziko azakudya za Pegan amaphatikiza kuphatikiza zakudya za paleo, kutengera zomwe adadya kale, koma ndikuyika patsogolo zipatso ndi ndiwo zamasamba

Uku ndiye kudya kwabwino kwambiri komanso koyipa kwambiri kosakaniza paleo ndi vegan

Phatikizani Paleolítica amadya za paleo ndi wosadyeratu zanyama zilizonse Zitha kuwoneka ngati zotsutsana ngati tiona kuti yoyamba ndiyotsatira kutsatira zomwe asaka athu amatisaka komanso omwe amatola (nyama, mazira, nsomba, mtedza, nthanga ndi zipatso ndi ndiwo zamasamba) ndikuti chachiwiri sichikudya nyama yoyambira. Komabe, njira iyi yophatikizira, yomwe idapangidwa ndi Dr. Mark Hyman mu 2014, zimadalira kuti zakudya zomwe zimayambira pazomera zimawonekera kwambiri kuposa zomwe zimayambira nyama ndipo kuti zakudya zosinthidwa zimachepetsedwa. Zitha kunenedwa, monga Aina Huguet, katswiri wazakudya pa Alimmenta Clinic ku Barcelona anena, kuti zakudya za Pegan zimadya "zabwino kwambiri koma sizimasintha pang'ono."

Zakudya zazakudya za Pegan

Mwa zina zabwino pazakudya izi, katswiri wa Alimmenta akuwonetsa malingaliro a Lonjezerani kumwa zipatso ndi ndiwo zamasamba, ndi kugwiritsa ntchito mafuta athanzi ndi kuchepetsa kudya nyama.

Chifukwa chake, zipatso ndi ndiwo zamasamba zosiyanasiyana zimaphatikizidwa muzakudya za Pegan, ngakhale zipatso zomwe zili ndi index yotsika ya glycemic zimapambana (chifukwa champhamvu ya zakudya za paleo). Ponena za chakudya, ayenera kukhala ovuta, opanda gluteni komanso olemera kwambiri.

Mafuta omwe amaloledwa ndi omwe ali olemera Omega-3 y wathanzi lamtima. Mafuta owonjezera a maolivi, mtedza (kupewa mtedza), mbewu, avocado ndi mafuta a coconut amaphatikizidwa pazakudya zomwe zimaloledwa pachakudyachi, malinga ndi Aina Huguet.

Mtundu wa nyama yolimbikitsidwa ndi zakudya za Pegan makamaka Nyama yoyera, wokhala ndi mbiri yabwino ya lipid, mchere (iron, zinc ndi mkuwa) ndi mavitamini a gulu B. Kugwiritsa ntchito kwake kumalimbikitsidwa ngati zokongoletsa kapena zophatikizira, osati monga chopangira chachikulu. Ponena za mawonekedwe ake, katswiri wazakudya ku Alimmenta akufotokoza kuti nyama yomwe idaphatikizidwamo iyenera kuti idadyetsedwa ndi udzu ndikukula bwino.

Kudya kwa mazira, pokhala gwero labwino la mapuloteni, komanso nsomba zoyera ndi zamtambo, ngakhale polemekeza omaliza zakudya zimaganizira kuti nsomba zing'onozing'ono kuti zisawonongeke pazitsulo zolemera monga mercide.

Nyemba zimayenera kukhala ndi mutu wina, popeza wolembayo amawona kuti chikho patsiku chingakhale chokwanira komanso kuti kumwa mopitirira muyeso kungasinthe glycemia ya odwala matenda ashuga. Komabe, a Huguet akufotokoza kuti: "Zakudya izi ndizolakwika ndipo zitha kubweretsa kusadya mokwanira nyemba," akufotokoza.

Zakudya zomwe zakudyazo zimachotsa kapena zimachepetsa Pegan

Amadziwika ndi kupereka otsika glycemic katundu kuchotsa shuga wosavuta, ufa ndi chakudya choyera. Zakudya zomwe zimapereka mankhwala, zowonjezera, zotetezera, mitundu yokumba ndi zotsekemera nawonso siziloledwa.

Imachotsanso chimanga ndi gilateni (china chake cholangizidwa ndi katswiri wa Alimmenta ngati mulibe matenda a celiac) komanso pambeu zonse zopanda gilateni, amalangiza, koma pang'ono pang'ono, motero amalimbikitsa kuzitenga m'magawo ang'onoang'ono bola bola ndi mbewu zotsika kwambiri. glycemic ngati quinoa.

Ponena za mkaka, wopanga zakudya za Pegan amalangizanso motsutsana nawo.

Kodi zakudya za Pegan ndizabwino?

Zikafika pakulankhula pazosavomerezeka pazakudya za Pegan, katswiri wa Alimmenta amalimbikira kunena za nyemba chifukwa, monga akunenera, malingaliro azakudya sizokwanira chifukwa nyemba zimayenera kudyedwa kawiri kapena katatu pamlungu, pa osachepera, mwina ngati mbale yammbali kapena ngati mbale imodzi.

Chimodzi mwazomwe amadzimangirira pazakudya izi ndikuti pokhapokha ngati pakakhala kusagwirizana kwa gilateni kapena kusazindikira kwa gilateni, mapira opanda gluten sayenera kuthetsedwa. Malingaliro a Codunicat pankhaniyi ndiwomveka: "Zakudya zopanda Gluten siziyenera kuvomerezedwa kwa anthu omwe alibe matenda a leliac."

Komanso malingaliro okhudzana ndi kadyedwe ka mkaka sangakhale wokhutiritsa chifukwa, malinga ndi malingaliro ake, ndi njira yosavuta kudya calcium yofunikira tsiku lililonse. "Ngati mwasankha kusadya mkaka, muyenera kuwonjezera zakudya zanu ndi zakudya zina zomwe zimapereka calcium," akufotokoza motero.

Mwachidule, ngakhale zakudya za Pegan zili ndi zinthu zabwino, katswiriyu amakhulupirira kuti kuzichita kwa nthawi yayitali komanso popanda upangiri waukadaulo kumatha kubweretsa chiopsezo chathanzi.

UBWINO

  • Malangizo owonjezera kumwa zipatso ndi ndiwo zamasamba
  • Limbikitsani kugwiritsa ntchito mafuta athanzi
  • Konzani kuchepetsa kudya nyama
  • Kugwiritsa ntchito zakudya zopitilira muyeso kumapewa

kutsutsana

  • Kugwiritsa ntchito nyemba zomwe akufuna kuti azikwanira sikokwanira
  • Konzani kuthana ndi tirigu ndi gilateni, koma sizoyenera kupatula ngati pangakhale matenda a celiac kapena kusagwirizana pakati pa gluten
  • Kupondereza kumwa mkaka, koma sikunena kuti pali michere yokwanira kuti mupeze calcium yokwanira

Siyani Mumakonda