Zvisina Kudya Paleolithic Diet
Iyo paleo yekudya inobvumira kudya kwaizove kuripo kune vatsvaki-vatori vasati vambotanga zvekurima. Zvizhinji zvezvokudya zvawakamboshandiswa zvinorambidzwa pazvokudya izvi. Onai zvaunoda kuti ubvise paPaleolithic-aina yezvokudya, uye mavhareji mashomanana.
Refined Sugars
Pane ronda rurefu rwezvigadzirwa zvinoshandiswa shuga . Mamwe mapepa epaleo anobvumira huwandu huchi huno kana hurasi yakachena yemaple, asi izvi zvingadai zvisiri kushandiswa munguva dzisati dzaitika.
Zviyo
Mamwe mashomanana akaviriswa emasango emusango akawanikwa mumoto wekare. Asi hazvina zvakawanda zvaigona kuunganidzwa pane imwe nguva, uye zvakange zvakasiyana zvakasiyana-siyana uye zvakabereka kubva kune zviyo zvemazuva ano uye zvakasvibiswa. Paleo pundits chiona chibage kuva chiyo.
Starchy Tubers
Zvichida kudzivisa tubers inzvimbo yekusawirirana munharaunda yePaleo. Vamwe vanoti hatifaniri kudya tubers, asi vamwe vanotaura uchapupu hwevanhu vePalaolithic vanodya midzi. Vanopatsanurwa kuva zvikamu zvevaya vanotaura kuti havadyi tubrasi, avo vanongodzima mbatatisi asi vanobvumira mamwe mahara, uye avo vanoti zvose tubers zvinogamuchirwa. Iwe unogona kusarudza kuti musasa unotevera chii, zvichida uchigadzirisa paunonyatsokwanisa kutsungirira mbatata nemamwe tubers. Muzhinji, dzivisa:
- Mbatata
- Sweet mbatata
- Yams
- Cassava
- Manioc
- Beet (maererano nevamwe vanyori)
Muchero (Nenyuchi, Pea, Nhekwe)
Izvi zvinowanzorambidzwa pamusana pekuti vazhinji vavo havakwanisi kudyiwa vasina kubika (saka hazvifaniri kudyiwa munguva yePaleolithic), uye kuti michero ine yakakwirira yeectin nedzimwe mishonga inorwisa.
Kutsvakurudza kune ectin inenge iri mucheche uye hazviziwi zvakawanda pamusoro peizvi nekunyatsoziva. Kana iwe uri kufarira, bhuku raLoren Cordain, "Paleo Mhinduro: Mazuva manomwe Kuti Ureruke Kurema, Inzwa Mukuru, Ramba Uchiri Muduku," ine chikamu pamusoro penyaya.
Dairy Products
Vanhu vepakutanga havana kudya mishonga yemiti vasati vaberekwa.
Ive yakarondedzerwa kuti pane zvakagadziriswa kune zvigadzirwa zvemishonga mune mamwe mazita emagetsi, asi vazhinji vanyori vekudya uku hakusi kudya kudya kunosanganisira mukaka, batare, kamuki, yogamu, ice cream, jisi, nezvimwewo. Vamwe vanoti bhotela (uye kusvika pamucheto muduku) hauna lactose yakawanda kana casein uye zvichida inogamuchirwa pane imwe nguva. Vose vanobvumirana kuti kana iwe uchida kudya mukaka, iva nechokwadi chokuti mhuka dzave dzakadyarwa uswa, uye vazhinji vanozokurudzira vanhu kutsvaga mavara akasiyana ezvokudya zvekudya.
Zvimwe Zvokudya
Zvizhinji zvinoshandiswa kudya (zvakaitwa ne nitrites uye additives) hazvitenderwi nevamwe, kusanganisira mbwa dzinopisa, bhakoni, sausage, uye kudya kwemasikati. Vamwe vanotaura kuti kune musiyano pakati pezvokudya zvakagadziriswa uye "zvinoporesa" nyama zvakadai sebhekoni, uye zvakakosha kuziva kuti mhuka yacho yaive yakasimudzwa uye inobatwa sei.
Mafuta
Dzivisa zvinotevera:
- Corn oil
- Cottonseed mafuta
- Mafuta epepanut
- Mafuta eSoybean (akafanana namafuta e-soy)
- Rice ruvhu mafuta
- Gorosi germ mafuta
Izvi zvinosanganisira zvigadzirwa, zvakadai semayonnaise akawanda ekutengeserana, anosanganisira awa mafuta.
Loren Cordain, munyori we "The Paleo Diet," ane rurefu rwemafuta anodikanwa mubhuku rake zvichienderana nechiyero che omega-6 kusvika kune omega-3 fatty acids. Anorambidza zvinopisa zvinomera mafuta (kokonati nemichindwe) ane mazinga akawandisa emafuta akazara.
Vamwe vanyori vanobvumira kana kuti kunyange kukurudzira kudya idzi mafuta anogara achipisa.
Munyu
Vazhinji vanyori vorudzi urwu vanomiririra kudya zvinenge zvisinganzwisisiki nemunyu . Vamwe vanoti kuderedza zvakanyanya sezvinobvira.
Zvimwe
Pakutanga peleo vanyori vakanga vasina kunaka pavhiniga. Kufungidzira kwakawanda kwemazuva ano kunoratidzika kuva kuenzanisa pane izvi.
Ndezvipi Zvakakosha Unofanira Kuva NePaleo Diet Philosophy?
Mune bhuku rinonzi "NeanderThin," munyori Ray Audette ane mutsara wakaoma, zvose mukukurudzira kwake kwekudya nekusimbisa kwake kuti unofanira kushandura kudya kwako zvachose uye usambotarisa shure.
Loren Cordain mu "The Paleo Diet" anonyanya kukanganwira, achikurudzira matanho matatu ekufambisa muzvokudya, uyewo kusanganisira zvaanodana kudhura kudya apo munhu anogona kusunungura mitemo.
Anonzwa iwe unogona kuwana rubatsiro nekusanyatsotevera purogiramu, uye inokurudzira kutanga nematatu akazaruka pavhiki.
Mark Sisson, munyori we "The Primal Blueprint" anotsigira mutemo we 80/20-fambisa kudya kwako nemitemo 80 muzana yenguva.
Chinokosha ndechokuti uzive iwe uye chii chinoshanda kwauri. Kuedza, tweak, uye kuedza zvimwe.