Zakudya za Paleo: Maubwino, Zakudya Zoti Mudye Ndikudya

Mayina Abwino Kwa Ana

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Zakudya za Paleo, zomwe zimadziwikanso kuti Palaeolithic, zakudya zamiyala, zakudya za m'mapanga kapena zakudya zosaka nyama ndi zakudya zamasiku ano zomwe zimaphatikizaponso zakudya zomwe zimaganiziridwa kuti zimadya nthawi ya Palaeolithic yomwe idayamba zaka 2.5 miliyoni zapitazo [1] .

Zakudya zomwe zimadyedwa pachakudya cha paleo ndizofanana ndi zomwe osaka nyama oyamba adadya m'malo osiyanasiyana padziko lapansi. Zakudya za paleo kwenikweni ndizotanthauzira zamakono zamadyedwe omwe osaka-kudya adadya nthawi ya Palaeolithic.

Chithunzi ref: foodinsight.org

M'zaka za m'ma 1970, lingaliro la zakudya za paleo lidayambitsidwa ndipo pang'onopang'ono lidayamba kutchuka pambuyo pa bukuli 'Zakudya za Paleo: Chepetsani thupi ndi Kukhala wathanzi Podya Zakudya Zomwe Munapangidwira Kuti Muzidya' lolembedwa ndi Loren Cordain mu 2001. Pambuyo pake mabuku ophika angapo omwe amati anali ndi maphikidwe a Palaeolithic adasindikizidwa.

Munkhaniyi tikambirana za zakudya zopatsa thanzi, phindu lake ndi zakudya zomwe muyenera kudya ndikupewa pazakudya za paleo komanso dongosolo lazakudya.

Kodi Paleo Zakudya Ndi Chiyani?

Zakudya za paleo ndi dongosolo lazakudya zomwe zimaphatikizaponso zakudya zomwe makolo athu adadya nthawi ya Palaeolithic. Zipatso, ndiwo zamasamba, nsomba, mazira, nyama yowonda, mtedza ndi mbewu ndi zakudya zomwe amapeza posaka ndi kusonkhanitsa.

Zakudya za paleo zimachepetsa zakudya monga zopangidwa ndi mkaka, nyemba ndi mbewu zomwe zakhala gawo la chakudya cha aliyense pambuyo poti ulimi wamakono wayamba. [1]

Ubwino Wa Zakudya za Paleo

1. Zothandizira kuchepetsa thupi

Kafukufuku wofalitsidwa mu European Journal of Clinical Nutrition adawonetsa kuti odzipereka athanzi omwe amadya zakudya zopatsa thanzi kwa milungu itatu adachepa thupi komanso chiuno m'chiuno [ziwiri] .

Kafukufuku wina wa 2014 adawonetsa kuti azimayi onenepa kwambiri omwe amapita kumapeto kwa msambo omwe amatsata zakudya za paleo adachepetsa pambuyo pa miyezi isanu ndi umodzi poyerekeza ndi zakudya zomwe zimatsatira Malangizo a Nordic Nutrition (NNR) [3] .

Zakudya zamtunduwu zimakuthandizani kuti muchepetse thupi kwakanthawi kochepa. Komabe, kufufuza kwina kumafunikira madokotala asanavomereze zakudya za paleo kuti muchepetse kunenepa.

2. Kuchepetsa chiopsezo cha matenda ashuga

Malinga ndi kafukufuku, anthu omwe ali ndi matenda ashuga amtundu wa 2 omwe anali ndi zakudya za paleo kwakanthawi kochepa adasintha kwambiri kuchuluka kwa shuga m'magazi komanso kukana kwa insulin poyerekeza ndi zakudya zochokera pamawu ochokera ku American Diabetes Association omwe anali ndi mchere wambiri, wokwanira mbewu, nyemba ndi mkaka wopanda mafuta ambiri [4] .

Kafukufuku wina adawonetsa kuti odwala omwe ali ndi matenda a shuga amtundu wa 2 omwe amatsata zakudya za paleo adawonetsa kusintha kwakukulu pakuchepetsa magazi m'magazi ndikuchepetsa zomwe zimawopsa matenda amtima [5] .

Komabe, maphunziro owonjezera amafunikira kuti asonyeze kuyanjana pakati pa zakudya za paleo ndi matenda ashuga [6] .

3. Amachepetsa chiopsezo cha matenda amtima

Kutsatira zakudya za paleo kumachepetsa chiopsezo cha matenda amtima malinga ndi kafukufuku. Kafukufukuyu adawonetsa kuti zakudya zopatsa thanzi zimachepetsa kuthamanga kwa magazi ndikuwonjezera cholesterol ya HDL (chabwino) ndikuchepetsa cholesterol cha LDL (choyipa), zomwe ndizomwe zimayambitsa matenda amtima [7] . Komabe, maphunziro owonjezera amafunikirabe pankhaniyi.

4. Amachepetsa kuthamanga kwa magazi

Kuthamanga kwa magazi kumakulitsa chiopsezo cha matenda amtima. Kafukufuku wa 2008 adawonetsa kuti ophunzira 14 athanzi omwe anali pachakudya cha paleo kwa milungu itatu adakwanitsa kuthamanga kwa magazi [8] .

Kafukufuku wina adawonanso kuti zakudya za paleo zimachepetsa systolic magazi ndi diastolic magazi komanso kuchuluka kwa cholesterol ya HDL [9] .

Zakudya Zoti Mudye Pa Chakudya Cha Paleo

• Zipatso monga maapulo, nthochi, malalanje, mapeyala, sitiroberi.
• Masamba monga broccoli, kaloti, tomato, kale, ndi zina.
• Zakudya zam'madzi monga nsomba, nkhanu, nkhono, ndi zina zambiri.
• Mazira
• Nyama yotsamira
• Mtedza ndi mbewu monga maamondi, mtedza, mbewu za mpendadzuwa ndi nthanga za dzungu, kungotchulapo zochepa.
• Tubers monga mbatata, mbatata ndi zilazi.
• Mafuta athanzi ndi mafuta monga maolivi, mafuta a avocado ndi ena.
• Zitsamba ndi zonunkhira [1] .

Zakudya Zomwe Muyenera Kupewa pa Zakudya za Paleo

• Nyemba monga nyemba, mphodza ndi nandolo.
• Mbewu monga tirigu, balere, malembo, rye, ndi zina.
• Zogulitsa mkaka
• Trans mafuta.
• Zokometsera zopangira
• Mafuta a masamba
• Zakudya zowonjezera shuga.

Zakudya Zosakaniza Zabwino Kuti Muzidya Pakaleo Paleo

• Mazira owiritsa
• Mtedza wambiri
• Magawo a Apple ndi batala ya amondi
• A mbale ya zipatso
• Chipatso
• Kaloti zazing'ono

Zomwe Muyenera Kuyembekezera Mukayesa Zakudya za Paleo

Ngati mukuyesera kuti muchepetse thupi potsatira zakudya za paleo, ndiye chisankho chabwino, koma ngati mukufuna kuchepa thupi kwakanthawi, zakudya za paleo sizingakhale zabwino kwa inu.

Komanso, ngati mukutsata chakudyachi, mudzakhala mukudya zipatso, ndiwo zamasamba ndi mafuta athanzi ndikuchotsa mafuta opatsirana komanso zakudya za shuga wambiri chifukwa zakudya izi ndizovulaza thanzi lanu.

Zakudya za paleo zimapewa zakudya monga mkaka ndi tirigu kuti musaphonye zakudya zina zofunika. Chifukwa chake, tikulimbikitsidwa kukaonana ndi wazakudya musanadye zakudya zamtundu uliwonse kuphatikiza zakudya za paleo.

Zitsanzo Zakudya Zakudya za Paleo

Nayi njira yodyera anthu omwe akufuna kuyesa zakudya za paleo. Sinthani chakudya chilichonse malinga ndi zomwe mumakonda.

Tsiku loyamba - Lolemba

• Chakudya cham'mawa : Mazira owiritsa, zophika zophika mafuta mu maolivi ndi zipatso zosalala
• Chakudya chamadzulo : Saladi ya nkhuku yokhala ndi mafuta azitona komanso mtedza wambiri.
• Chakudya chamadzulo : Yotsamira nyama yowotcha ndi masamba otentha.

Tsiku lachiwiri - Lachiwiri

• Chakudya cham'mawa : Mazira opukutidwa ndi sipinachi yophika, tomato wokazinga ndi nthanga za dzungu.
• Chakudya chamadzulo : Masamba osakaniza a saladi ndi nyama yowotcha komanso kuvala mafuta.
• Chakudya chamadzulo : Salmoni wophika wokhala ndi nyama zamasamba zokazinga mafuta.

Tsiku lachitatu - Lachitatu

• Chakudya cham'mawa : Mbale ya zipatso (mwa kusankha kwanu) ndi maamondi.
• Chakudya chamadzulo : Sangweji yokhala ndi nyama ndi ndiwo zamasamba zatsopano.
• Chakudya chamadzulo : Nkhuku imathamangitsa ndi zophika.

Tsiku lachinayi - Lachinayi

• Chakudya cham'mawa: Mazira, chidutswa cha zipatso ndi maamondi ochepa.
• Chakudya: Saladi wosakanizidwa ndi tuna, mazira owiritsa, mbewu ndi maolivi ovala.
• Chakudya Nkhuku zophika ndi zophika zophika.

Tsiku lachisanu - Lachisanu

• Chakudya cham'mawa: Zophika zokazinga, mazira ndi sipinachi smoothie.
• Chakudya: Nkhuku saladi ndi mafuta.
• Chakudya Mchere nsomba ndi broccoli, tsabola belu ndi chimanga cha ana.

Tsiku lachisanu ndi chimodzi - Loweruka

• Chakudya cham'mawa: Nyama yokazinga ndi mazira ndi chipatso.
• Chakudya: Salmon wophika wokhala ndi masamba ndi peyala.
• Chakudya Msuzi wa nkhuku ndi veggies.

Tsiku lachisanu ndi chiwiri - Lamlungu

• Chakudya cham'mawa: Dzira, bowa ndi phwetekere omelette.
• Chakudya: Saladi ya nkhuku ndi peyala, mbewu ndi kuvala mafuta.
• Chakudya Ng'ombe ya ng'ombe ndi masamba osakaniza.

Zakudya Zabwino Za Paleo Zakudya

1. Paleo wokazinga saladi wa masamba

Zosakaniza:

• Sikwashi yayikulu yayikulu ya 1
• 2 sikwashi wosakhwima
• 1 chikho cha Brussels chimamera
• 3 odulidwa anyezi okoma
• 5 kaloti
• ½ pecans
• 1 ½ chikho avocado mafuta
• 1 lalanje
• 1 tbsp akanadulidwa thyme ndi rosemary
• ½ chikho choyera basamu wosasa

Njira:

• Sakanizani uvuni wanu ku 400 ° F.
• Dulani sikwashi ya delicata.
• Mu mbale, onjezerani zipatso za Brussels, anyezi, kaloti, sikwashi ya delicata ndi ¼ chikho cha mafuta a avocado. Dulani zosakaniza bwino.
• Gawani masamba osakaniza mu poto lalikulu ndikuyika mu uvuni kwa mphindi 25-35.
• Kupanga mavalidwe, m'mbale onjezerani zest ndi madzi a lalanje, thyme, rosemary, viniga woyera wa basamu ndi 1 chikho cha mafuta a avocado. Whisk mpaka chisakanizocho chikhale bwino.
• Chotsani chisakanizo cha masamba mu uvuni ndikuphatikiza ndi ma pecans owotcha.
• Thirani chovala pamwamba pake ndikuchiponyera bwino [10] .

Kutulutsa chitumbuwa cha dzungu smoothie

Zosakaniza:

• 1 chikho cha puree wa dzungu
• Nthochi 1
• 1 karoti wodulidwa
• 1 tsiku lokonzedwa
• ½ tsp zonunkhira za maungu
• 1 chikho mkaka wa kokonati
• 1 tbsp pecans odulidwa okongoletsa (mwakufuna)

Njira

• Mu blender, onjezerani zosakaniza zonse ndikuphatikiza mpaka zosalala.

• Kongoletsani ndi ma pecans odulidwa. [khumi ndi chimodzi]

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