Ingabe kuwukuhlakanipha ukuba udle njengomcengezi? Impendulo emfushane ngu: Cha.
Ngokuqinisekile, abantu babengadli ukudla okucutshungwe okugcwele ushukela, ufulawa omhlophe, namafutha ngesikhathi sePaleolithic, kodwa ukufanisa imikhuba yethu yokudla emva kwalabokhokho bethu (ngesikhathi esiqondile noma esifundeni esithile somhlaba) akuyona indlela ukufika ekudleni okuhle. Abantu bokuqala babengadli ukudla okunempilo okuphelele, okuphelele.
Babedla noma yikuphi ukudla abakwaziyo ukugwema indlala.
Ukuxubha isidlo se-Paleolithic
Izitshalo nezilwane ezitholakalayo kuzobe zihluke ngokusekelwe endaweni yendawo. Imininingwane mayelana nesilwane sokutshala ukudla kokudla kwe- Paleolithic yangempela ayisabonakali futhi iyaguquka kakhulu. Kungenzeka futhi ukuthi akusizi ngalutho, ngoba ukuthuthukiswa komgogodla wokuqala wokugaya umzimba kanye nesimiso sokuzivikela komzimba kwenzeka esikhathini esingaphezulu kakhulu lapho izilwane zasendlini zihambisa khona. Ukudla kwe-Paleo yesimanje kuye kwaba yithuba lokufakazela ukudla inyama njengomthombo omkhulu wekhalori. Ukudla amapuleti namapuleti enyama ukuze ulahlekelwe isisindo noma ukuthuthukisa imisindo yezempilo kuhle kakhulu ukuba ingabi yiqiniso ngoba; kungaphezu kokungcolile, kuyisifo esithuthukisayo.
Lezi zinhlobo zokudla zivame ukuphakama yonke iminyaka embalwa futhi zivame ukudunyiswa njengendlela yokuziphatha okusha, kodwa ziyisidlo esifanayo esidala esibizwa ngamagama amasha: Ukudla kwe-Paleo akufani neze nezinye izidlo ezinamaprotheni eziphezulu ezifika ngaphambili it, njenge- Atkins , South Beach , iDukan , ne- Sugar Busters .
Bonke bakhuthaza indlela efanayo yokulahlekelwa isisindo: inani eliningi kakhulu lamaprotheni ezinhlotsheni zokudla ezivela ezilwaneni ezifana nenyama, inhlanzi namaqanda. Ngokuvamile, banakho ukuxosha ukudla okunempilo okunjengemifino, izithelo, ubhontshisi, amantongomane kanye nembewu, ukunciphisa ngokungadingekile ukuhlukahluka kokudla okunomsoco kanye nokucebisa izidakamizwa.
Abagqugquzeli balezi zinsuku ngezinye izikhathi bangase bangacabangi ubufakazi besayensi bokuthi ukudla okuningi kwemikhiqizo yezilwane kuyingozi empilweni nasempilweni. Ukudla okunamaprotheni wesilwane kanye ne-carbohydrate ephansi-okuyisisekelo esiphakathi kokudla kwe-Paleo-kuye kwahlotshaniswa nokwanda kwengozi yokufa komdlavuza, isifo senhliziyo, kanye nezimbangela. Lokhu kuye kwaba yiqiniso nakwezinye izilwane eziphakanyisiwe ngokwemvelo.
Ukucabangela Ukungabi Paleo
Ukuze uqede inkolelo yokuthi indlela yokudla yePaleo inhle kuwe, nansi izizathu ezintathu zokuthi kungani lezi zokudla akufanele zilandelwe:
- I-Higher IGF-1, ingozi enkulu yomdlavuza: Kungakhathaliseki ukuthi uthola amaprotheni akho avela kunyama, inhlanzi, amaqanda, noma ubisi, noma yikuphi amaprotheni avela emkhiqizweni wesilwane ukwandisa ukukhiqizwa komzimba we-insulin-like growth factor 1 (IGF-1) , i-hormone ekhuthaza ukukhuphula inqubo yokuguga futhi inomthelela ekukhuleni, ekusakazeni nasekusakazeni kwamangqamuzana omdlavuza. Amaprotheni wezilwane zokudla kanye ne-insulin-like factor growth (IGF-1) amazinga aye axhunyaniswe ezinhlobonhlobo eziningi engozini enkulu yokuthola ukuthi unomdlavuza noma ufa.
- Akukho ubhontshisi: Ngokuqeda konke ukudla okungatholakali ngaphambi kokuqala kwezolimo, uPaleo dieters wanquma ubhontshisi nezinye izitshalo (njengama-lentils kanye nama-peas split) ngaphandle ngokuphelele. Ukusetshenziswa kwamabhontshisi kanye nezinye izinhlobo zomzimba kuyinto evamile yokudla kokudla phakathi kwabantu asebekhulile emazweni amaningi abahlala isikhathi eside kakhulu. Amabhontshisi athile ikakhulukazi ekutheni isitashi kanye nesibindi, okubangela ukukhula kwe-microbiome enempilo futhi kusize ukuvimbela umdlavuza wekoloni. Amabhontshisi ayigugu ngokweqile, ukudla okuphansi kokudla kwe-glycemic okusiza ukunciphisa i-cholesterol nomfutho wegazi.
- Ukuvezwa kwama-carcinogens kanye nama-pro-inflammatory compounds: Ukudla inani elincane lezinyama, amaqanda, noma ubisi, cishe ama-servings amabili ngesonto, akunakwenzeka ukulimaza impilo yakho. Nokho, ukudla imikhiqizo yezilwane nsuku zonke kuyingozi. Ngaphezu kweprotheyini yezilwane, inyama iqukethe i-carcinogens, njenge-nitrosamines (ikakhulukazi ekusetshenzisweni kokudla) kanye ne-heterocyclic amines (eyakhiwe kuzo zonke izilwane, kuhlanganise nezinkukhu kanye nezinhlanzi ngesikhathi sokupheka). I-Heme insimbi evela emzimbeni yinkinga egazini egcwala emzimbeni ngokuhamba kwesikhathi, futhi ngokweqa ngokweqile kunomthelela enhliziyweni nasesifo senhliziyo. I-Carnitine, i-choline, ne-arachidonic acid yi-pro-inflammatory, eyenza izifo zenhliziyo nesifo somdlavuza. Amahomoni akhuthazayo okukhuliswa okwenziwe ezilwaneni ezilinywayo asekhona ekudleni kwezilwane, okungenzeka kuholele ekuphazamiseni kwe-endocrine kulabo abadla le mikhiqizo. Kumele futhi uqaphele ukuthi ukungcola okuqhubekayo okungokwemvelo, njenge-DDT, i-PCBs, ne-dioxin, kuyamelana nokuhlukana nokuqoqa izicubu ezinamafutha. Ukudla kwezilwane kuwumthombo wethu omkhulu wokungcola kulezi zinhlamba.
Ngokusekelwe kulolu lwazi, kucacile ukuthi ukwakha ukudla kwakho mayelana nemikhiqizo yezilwane nokuqeda ezinye izinketho ezithokozisa kakhulu- ubhontshisi, amantongomane, izithelo, nemifino - iyindlela yokuchitha. Ukudla kwe-Paleo kunciphisa ukuvezwa okuphikisayo okukhipha imithi futhi kwandisa ukuvezwa kwezidakamizwa ezikhuthaza ukuvuvukala. Nakuba lezi zindlela zokudla zingaphumelela ekulahlekeni kwesisindo ngesikhathi esifushane, ngoba ziqeda okusanhlamvu okuhlanzekile kanye noshukela kanye nokudla okucutshungulwayo, ngokuhamba kwesikhathi akuzona ezizinzile noma ezingenempilo.
Isidlo Sesikhathi Eside Sempilo
Isixazululo esisodwa esiphumelele, esihlala isikhathi eside sokuthola ukulahlekelwa okuyisisindo esiqinile nokuhlala njalo kungukudla okuthola amakholori amaningi kusuka emithonjeni yemvelo yemvelo kanye nesamba esincane semikhiqizo yezilwane. Ukudla okutshala konke akuphakamisi i-IGF-1, akukhuthazi ukuvuvukala, futhi kucebile ekukhuleni kwamakhemikhali amakhemikhali aphikisayo izindlela zokulungisa umzimba.
Ukuze uthole impilo enempilo, ube nempilo, futhi uhlale uphilile ukudla kwakho kufanele kubandakanye ikakhulukazi imifino, izithelo, ubhontshisi, amantongomane kanye nembewu. Nciphisa inani lenyama, inhlanzi, amaqanda kanye nokudla okomanyolo ezingaphansi kwezingu-10 ezingamaphesenti angu-caloric yakho yonke, futhi mhlawumbe ngaphansi kwamaphesenti angu-5, futhi ukhiphe ushukela nokudla okucutshungulwayo. Beka ukugcizelela ekudleni izinhlobo ezihlukahlukene zokudla okugqugquzela impilo, ngokususelwa ekuqiniseni komzimba kanye nokukwazi ukulwa nomdlavuza.
Indlela enempilo kakhulu yokudla isebenzisa inani elikhululekile lemifino eluhlaza futhi ephekiwe, e-cruciferous nembala enemibala eminingi, kanye nensada yezinyosi, izithelo ezihlukahlukene, ezinye izithelo zomhlaba wonke, kanye nezinambuzane ezimbi nezinhlamvu . Ibizwa ngokuthi ukudla kokudla kwamanzi. Ukudla komnumzane kuyathatha isisindo kanti futhi kugweme uhlobo lwe-2 lwesifo sikashukela, isifo senhliziyo, ukuphefumula kwesifo somzimba, umdlavuza, isifo socansi, ukugula komzimba, i-arthritis, i-migraines ne-acne.
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