Hazvina kunaka here kuti udye sa caveman? Mhinduro shoma ndeyokuti: Kwete.
Zvechokwadi, vanhu vakanga vasingadyi zvokudya zvakagadzirwa zvakatakura neshuga, pfufura yakaisvonaka, nemafuta munguva yePaleolithic, asi kuenzanisira kudya kwedu shure kweiyo yemadzitateguru edu (mune imwe nguva yakarongeka kana imwe nzvimbo yepasi) haisi iyo nzira kuti asvike pakudya kwakakwana. Vanhu vekare vakanga vasingadyi kudya kwakakwana, kwakakwana, kudya kwakakwana.
Vakanga vachidya chero chikafu chavaigona kuti varege kushaya nzara.
Debunking iyo Paleolithic Diet
Zvitsva zviripo uye mhuka kuti zvive zvokudya zvaizove zvakasiyana zvichienderana nenharaunda. Tsanangudzo pamusoro pemhuka yekudyara chiyero chezvokudya zvechokwadi Paleolithic chikafu chisati chajeka uye chinowanzosiyana. Zvichida zvakare hazvina maturo, kubva pakuvandudzwa kwepakutanga uye chirwere chekutanga chekudya uye chirwere chemasimba chakaitika panguva yakareba yakawanda apo mababa aiva mune imwe nzvimbo yakanyanya kugoverwa. Mazuva ano Paleo kudya yakagadziriswa mukana wekururamisa kudya nyama sechinhu chikuru chekoriyumu. Kudya mahwendefa nemahwendefa enyama kuti uremerwe uremu kana kuvandudza utano hwehutano hwakanaka kuti huve hwechokwadi nokuti hwakadaro; zvinopfuura zvisingakoshi, chirwere-kukurudzira.
Aya marudzi ezvokudya anowanzokwira makore ose mashomanana uye anowanzonyadziswa semafambiro matsva, asi anongova mazvokudya zvekare zvekare anonzi mazita matsva: Paleo kudya haisi yakasiyana zvikuru nedzimwe mhuka dzakakwirira-mapuroteni anouya iyo, seAtkins , South Beach , Dukan , uye Sugar Busters .
Zvose zvinokurudzira chimiro chimwechete chekureruka kwekurema: kuwandisa kwemapuroteni mumarudzi ezvokudya zvakagadzirwa nemhuka se nyama, hove, uye mazai. Kakawanda, vanogona kukwanisa kudya zvimwe zvinonaka zvinotapira semiriwo, michero, nyemba, marimu nembeu, kusinganzwisisiki kukanganisa kwezvokudya uye phytochemical kuwanda.
Vatsigiri vezvokudya izvi dzimwe nguva vangasafunga nezvehuchapupu hwezvesayenzi hwokuti kudya zvizhinji zvezvipfuwo zvinokonzera ngozi kune hutano uye hupenyu hurefu. Zvokudya zvinowedzera mumaprotheni emhuka uye zvishoma mumakrohydrate-iyo inopindira yePaleo kudya-yakabatanidzwa nekuwedzera kwemukana wekufa nekenza, yemwoyo, uye zvinokonzera. Izvi zvave zvichiti ndezvechokwadi kunyange kune zvakasikwa-zvakasikwa nyama.
Kufunga Nekusava Paleo
Kuisa kuguma kwekutenda kuti nzira yePaleo yekudya yakakunakira iwe, hezvi zvikonzero zvitatu nei zvikafu izvi zvisingafaniri kuteverwa:
- IGF-1 yakakwirira, yakakonzerwa nekenza yepamusoro: Pasinei nokuti uri kutora protein yako kubva pane nyama, hove, mazai, kana mukaka, chero mapuroteni anobva pane chigadzirwa chemhuka inoita kuti muviri uve nekushandiswa kweutachiini-kufanana nechikonzero chekutanga (IGF-1) , kukura-kukurudzira hormone inokurumidza kukwegura uye inobatsira kukura, kupararira, nekupararira kwekenza masero. Zvisikwa zvepuroteni yezvipfuwo uye insulini-kufanana nekukura (IGF-1) mazinga akabatanidzwa mune dzakawanda zvidzidzo kune dambudziko guru rekuonekwa kuti ane kana kufa nekenza.
- Hapana mbesa: Nokubvisa zvokudya zvose zvaisati zvavapo musati mambakwedza yezvirimwa, Paleo dieters akachera nyemba nemamwe magirasi (seminiti uye mapepa akaparadzana) kunze zvachose. Kushandiswa kwebhinzi nedzimwe mikoko ndeyekudya kunowanzoitwa pakati pevanhu vakwegura munyika dzakawanda vanogara kwenguva refu. Nhairi dzinonyanya kupfuma mukudzivirira starch uye fiber, iyo inosimudzira kukura kwehutano hwema microbiome uye kubatsira kudzivirira kenza yekoloni. Nyemba dzinodya zvokudya zvinovaka muviri, ine glycemic load zvokudya zvinobatsira kuderedza cholesterol uye ropa.
- Kunyanya kune makemikari uye mapurogiramu ep-inflammatory: Kudya zvishoma zvenyama, mazai, kana mukaka, zvinenge zviviri zvevhisi pavhiki, hazvigone kukuvadza utano hwako. Zvisinei, kudya zvigadzirwa zvemhuka zuva nezuva kune ngozi. Kuwedzera kune mapuroteni emhuka, nyama dzine marcogogen, zvakadai se nitrosamines (kunyanya inogadzirwa nyama) uye heterocyclic amines (yakaumbwa mumhuka dzose, kusanganisira huku uye hove panguva yekubika). Heme iron inobva nyama ndiyo inokonzera mumuviri kwenguva yakawanda, uye kuwedzera kunobatsira kushaya chirwere chemwoyo uye kuora mwoyo. Carnitine, choline, uye arachidonic acid zvinowedzera-kuvhiringidza, zvichiita kuti mwoyo nehutachiona uye chirwere. Kukura-kukurudzira mahomoni anopiwa kumapurazi aripo mune zvekudya zvemhuka, zvinogona kutungamirira ku endocrine kuvhiringidza migumisiro kune avo vanodya zvinhu izvi. Zvakakoshawo kuziva kuti kusvibiswa kwezvinhu zvakasvibiswa, zvakadai seDDT, PCBs, uye dioxin, zvinopesana nekuputsa uye kuunganidza mumafuta ane mhuka yemhuka. Zvokudya zvezvipfuwo ndizvo zvatinonyanya kuita kuti tisvike kune izvo zvinosvibisa.
Kubva pane ruzivo urwu, zvakajeka kuti kuumba zvokudya zvako zvakapoteredza mishonga yemhuka uye kubvisa zvimwe, zvingasarudzwa zvakanyanya- nenyuchi, makungu, michero, nemiriwo -inzira yekuparadza. A Paleo kudya kunoderedza kusagadzikana kwe-anti-oxidant uye inowedzera kutsvaira kumapukisa-kukurudzira makemikari. Kunyange zvazvo mhando idzi dzekudya dzinogona kubudirira pakurasikirwa kwemazivi munguva pfupi, nokuti dzinopedza mbeu dzakanatswa pamwe neshuga pamwe chete nezvokudya zvakagadziriswa, pamusoro penguva yakareba ivo havakwanisi kana kuti vane utano hwakanaka.
Zvokudya Zvokudya Zvenguva refu
Iyo chete inobudirira, inogara kwenguva refu yekugadzirisa kwekuwana kupera kwehuwandu nekusingaperi ndeyekudya kunowanikwa mazana emakirori kubva kune zvakasikwa zvirimwa uye zvishoma chete kubva kune zvigadzirwa zvemhuka. Zvose zvinodyarwa zvinomera hazviiti IGF-1, hazvikurudziri kuputika, uye dzakapfuma muupenyu-kuparadzira phytochemicals inopisa nzira yekugadzirisa muviri.
Kuti uwane hutano, uve noutano hwakanaka, uye kuti ugare wakasimba utano hwako hunofanira kuve hukuru hwemiriwo, michero, nyemba, marimu uye mbeu. Deredza kuwanda kwemhuka, hove, mazai uye zvokudya zvekudya kusvika pasi pezana 10 muzana yezana yako yega caloric, uye zvichida pasi pe5 muzana, uye usanyanya kusvikika uye kudya zvakagadzirwa. Isa kusimbisa kudya kudya zvakasiyana-siyana zvekushaya utano, zvichienderana nehuwandu hwavo hwehutano uye hunopesana nekenza.
Nzira yakanakisisa yekudya inoshandisa zvipembenene zvezvimedu zvakasvibira uye zvakabikwa mashizha, cruciferous uye nemiti inotapira, uye huwandu hwehhandi, michero yakasiyana-siyana, dzimwe mbeu dzakasimbiswa, pamwe chete nemiti yakasvibirira uye mbeu . Iyo inonzi chirongwa cheNutritarian. Chirwere cheNutritarian chinotora uremu pamwe nekuchengetedza rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, osteoporosis, kenza, sitiroko, kuora mwoyo, arthritis, migraines uye acne.
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