Okungavumi Ukudla Nge-Paleolithic Diet
Ukudla kwe- paleo kuvumela kuphela ukudla okungaba khona kubazingeli abaqoqayo ngaphambi kokuqala kwezolimo. Izinto eziningi zokudla ozijwayele ukudla zivinjelwe kulokhu kudla. Bona ukuthi uzodinga yini ukuqeda ekudleni kwe-Paleolithic, nge-caveats ezimbalwa.
Ama-sugar Sugar
Kukhona uhlu olude lwezithako eziyishukela . Ezinye izidlo ze-paleo zivumela inqwaba yobusi noma isiraphu ehlanzekile ye-maple, kodwa lokhu bekuyobe kungavamile ukuphathwa kwezikhathi zangaphambili.
Izinhlamvu
Izinhlamvu ezimbalwa ezigajisiwe zezinhlamvu zasendle zitholakale emlilweni wasendulo. Kodwa kwakungekho okuningi okwakungase kuqoqwe ngesikhathi, futhi behluke kakhulu emafomu futhi bakuthola okusanhlamvu okusetshenziselwa ukuhlakulela nokuhlaziywa namuhla. Ama-paleo pundits acabange ukuthi ummbila uzoba yini okusanhlamvu.
Ama-tuber Starchy
Kungakhathaliseki ukugwema izilimo eziyizigaxa yindawo yokungavumelani emphakathini wePaleo. Abanye bathi akufanele sidle izilimo eziyizigaxa, kanti abanye bakhomba ubufakazi bokuthi abantu basePaleolithic badla izimpande. Bahlukaniswa ngamaqembu alabo abathi bangadli izilimo eziyizigaxa, labo abagwema amazambane kuphela kodwa bavumele ezinye izilimo eziyizigaxa, nalabo abathi zonke izilimo eziyizigaxa zamukelekile. Unganquma ukuthi yiliphi ikamu elizolilandela, mhlawumbe lisekelwe ekutheni ubekezelela kangakanani amazambane nezinye izilimo eziyizigaxa. Ngokuvamile, gwema:
- Amazambane
- Ubhatata
- Izinyathelo
- I-Cassava
- I-Manioc
- Ama-beet (ngokusho kwabanye abalobi)
Imifino (Ubhontshisi, i-Peas, i-Peanuts)
Lezi zivame ukuvinjelwa ukuthi iningi labo alinakudliwa ngaphandle kokupheka (ngakho kwakungeke kudliwe ngenkathi ye-Paleolithic), nokuthi lezo zinambuzane zinomthelela omkhulu we-lectin nezinye izakhi zokulwa.
Ukucwaninga ngama-lectin kusemncane futhi akuyona into eyaziwa ngalokhu nganoma yikuphi ukuqiniseka. Uma unesithakazelo, incwadi kaLorn Cordain, "I-Paleo Impendulo: Izinsuku ezingu-7 zokuLawula isisindo, uzizwe Omkhulu, Hlala Usemncane," unesigaba mayelana nendaba.
Imikhiqizo yobisi
Abantu bokuqala abazange badle imikhiqizo yobisi ngaphambi kokuba izilwane zifakwe ekhaya.
Kuye kwashiwo ukuthi kuye kwaba nokuzivumelanisa nemikhiqizo yobisi kwezinye izintambo zezakhi zofuzo, kodwa abalobi abaningi balolu hlobo lokudla abafaki ukudla ubisi kubandakanya ubisi, ibhotela, ukhilimu, i-yogurt, i-ayisikhilimu, ushizi, njll. Abanye bathi ibhotela (futhi kancane kancane ukhilimu) awunalo i-lactose noma i-casein eningi futhi yamukelekile ngezikhathi ezithile. Bonke bayavuma ukuthi uma uzodla ubisi, qinisekisa ukuthi izilwane zidla utshani, futhi iningi lizokhuthaza abantu ukuba bafune izinhlobo ezimbi zokudla kwezidakamizwa.
Ezinye izidlo
Izinyama eziningi ezicutshungulwayo (ezenziwe nge-nitrites nezithasiselo) azivunyelwe ngabanye, kuhlanganise nezinja ezishisayo, ubhekeni, isobho kanye nokudla kwasemini. Abanye bakhombisa ukuthi kukhona umehluko phakathi kokudla okusetshenzisiwe nokudla nje "okuphulukisiwe" njengebhekoni, futhi kubaluleke kakhulu ukwazi ukuthi isilwane sasikhuliswa futhi siphathwa kanjani.
Amafutha
Gwema okulandelayo:
- Amafutha ommbila
- Amafutha e-Cottonseed
- Amafutha e-Peanut
- Amafutha we-soya (afana namafutha we-soy)
- Ilayisi yamafutha welayisi
- Amafutha amagciwane egolweni
Lokhu kuhlanganisa imikhiqizo, njengamayonnaise amaningi ezentengiselwano, ezifaka lawa mafutha.
U-Loren Cordain, umbhali we "I-Paleo Diet," unolwazi olude lwamakheli akhethandwayo encwadini yakhe ngokususelwa kwesilinganiso sabo se- omega-6 kuya ku-omega-3 fatty acids. Akavumelani namafutha wezitshalo ezishisayo (kakhukhunathi nesundu) enamazinga aphezulu amafutha agcwele.
Abanye abalobi bayavuma noma bakhuthaze nokudla lawa mafutha ashisayo.
Usawoti
Abalobi abaningi balolu hlobo lokugqugquzela ukudla badla okungenani ngokulinganisa nosawoti . Abanye bathi ukunciphisa ngangokunokwenzeka.
Okunye
Abalobi be-paleo ngaphambili babengenanzuzo kuviniga. Ukucabanga kamuva okubonakala kubonakala kulinganisela ngalokhu.
Kufanele Ube Nesimo Esiqinile Kangakanani Ukudla Kwe-Paleo Philosophy?
Encwadini ethi "NeanderThin," umlobi uRay Audette unemigqa eqinile kakhulu, kokubili kokunconywa kokudla kwakhe nokuphikelela kwakhe ukuthi kufanele ushintshe ukudla kwakho ngokuphelele futhi ungalokothi ubheke emuva.
U-Loren Cordain ku "I-Paleo Diet" uxolela kakhulu, eluleka izinyathelo ezintathu zokunciphisa ekudleni, futhi kufaka phakathi lokho akubiza ngokuthi ukuvula okuvulekile lapho umuntu angakhulula khona imithetho.
Uzwa ukuthi usengathola inzuzo okungenani ngokulandela uhlelo, futhi uncoma ukuqala ngezinkuni ezintathu ezivulekile ngesonto.
UMark Sisson, umbhali we-"The Primal Blueprint" ukhuthaza umbuso we-80/20-uhambisane nokudla kwakho nezimiso ezingu-80% zesikhathi.
Okubalulekile ukwazi wena futhi okusebenza kuwe. Isivivinyo, tweak, futhi uzame okuningi.