Pfungwa yepaleo-mhuka
Munhu wose anotevera nzira iyi anofanira kusiya zvose zvinokonzerwa neyakakonzerwa uye zvakakanyiwa. Panguva imwecheteyo, zvakakosha kuderedza kushandiswa kwemishonga yemakisi, miriwo, zviyo, zviyo, marashi nyama zvakasiyana siyana, uye zvokudya zvine huwandu hwemunyu, shuga, mhuka yeupfu uye uchi.
Nheyo dzemazuva ano "paleo"
Idya zvakakodzera kudya zvakasikwa zvakasikwa. Chenjererai mafuta ezvokudya uye zvekudya kubva kumakamuri nemaresitorendi. Edza kudya chikafu chinogadzirwa.- Usadya mupunga, gorosi uye zvimwe zvirimwa. Izvi zvakaoma zvikuru, asi zvinogoneka. Kana iwe usingakwanisi kuvanyorera kubva pakudya kwako, edza kuderedza kushandiswa kwavo.
- Sweets ndezvakaipa. Usatora kubva kune uchidya uchi, chimedu sirasi, shuga, wedge syrup.
- Usashandise mafuta kubva kumbeu uye zviyo zvekudya. Ita yako saladhi kupfeka. Pane kudaro, unogona kudya mafuta, kusafanirwa kwekodonti mafuta uye maorivhi.
- Idya nyama yakakwirira. Zvakanakisisa kudya mhuka, yakakura pa omega-3 uye omega-6, kupfuura yakakura pazviyo. Farira nyama tsvuku.
- Idya mazai, ane mishonga yakawandisa.
- Kazhinji pavhiki, udya hove.
- Kushandiswa kwemiriwo kunobatsira zvikuru kana iwe ukabatanidza nemafuta akanaka.
- Zvidzivirire mukushandiswa kwezvibereko, kunyanya avo vane zvizhinji zve fructose. Mahariro ndiyo yakanakisisa nzira yezvibereko. Chizhinji che fructose chakaipa chinokanganisa chiropa. Uyewo paleodieta haisi kunze kwekudya miriwo ine starch.
- Mishonga yemukaka yakasviba inobatsira zvikuru kumamiriro ekugadzirisa ematumbu edu.
- Iva nechokwadi chekutora vitamini "D", usakanganwa nezvezvimwe zvinowanikwa sehove, iodine, magnesium, potassium, selenium.
- Munhu anoda nguva yekugadzirisa palaeodite. Mutumbi unonatsanangurira kushandisa mafuta pane nzvimbo dzegorodihydrates semagetsi.
- Kurara kunokosha zvikuru. Kurara kwemaawa masere pazuva.
Maonero pamusoro pemitikiti inopinda muharaodiet, inopesana. Nutritionists vanoramba vachikakavara pamusoro peizvi. Kuzivikanwa kwepalopodhodak kudya kunowedzera. Iye zvino zviratidzo zvinoratidza sarikisi saPauro Walker, Matthew McConaughey naMegan Fox vakashandura kune paleodiet.
Muenzaniso wekushandisa
Chirafu:
- 400 g berry assortment;
- ham ham es s;
- 1 mukombe wekofi.
Zvokudya zvechipiri:
- 1 apple;
- mhou dzakaoma dzakaoma;
- 1 mukombe wemvura;
- 10 makungu emarumondi.
Kudya:
- chikamu chikuru che saladhi yemidhoro;
- 50 g weSarimoni;
- 1 tablespoon yamafuta omuorivhi;
- 200 g melon;
- 1 mukombe wemvura.
Pakati pemasikati uye kudya kwemanheru:
- 100 g yehuku;
- 2 kiwi chibereko;
- 1 kushandiswa kwemiti mitsva;
- 1 mukombe wemvura.
Kudya:
- 15 almonds;
- 100 g yepasi-mafuta yakakangwa;
- 400 g ye broccoli neholiflower yakanyanyisa;
- 1 mukombe wemvura.
Mushure mekudya kwemanheru:
- 1 mutsara wewarnuts;
- 1 orange;
- 100 g yehove yakabikwa (kwete chaizvoizvo, munyaya yacho, kana puroteni isina kukwana);
- 1 mukombe wemvura.
Zvakanaka zvinhu zvepaldietetitis
Apo "paleo" inowanikwa, chirwere cheshuga cheropa chinowanzodiwa. Zvino vazhinji vanotambura nehupfukidzi yepamusoro yeropa. Iyo yakanyatsogadzikana yehuwandu, hushoma kuti iwe uchanzwa nzara. Kunyanya kuwedzerwa shuga kunotungamirira kurwere cheshuga.
Iyo paleodieta inobva pane zvekudya izvo zvisina unsaturated nemafuta. Kushandiswa kwemafuta asina kuiswa pasi kuchaderera mushure mekuregwa kwemishonga yekisi nemafuta ane mafuta kubva mukudya. Izvi zvingabatsira kuderedza cholesterol zvakanyanya kuderedza njodzi yekudzivirira chirwere chemwoyo.
Ne paleoideate haufaniri kutarisa mamwe mapetiyiti. Kudya kwega kwega kunosanganisa mafuta ane nyama yakaderera. Kubatanidzwa kwekudya kwekudya uye nhamba yakawanda yemiriwo kunoderedza kushandiswa kwemakirori, uye izvi zvinoita kuti uwedzere kurasikirwa.
Zvinhu zvisina kunaka zveallowodietitis
Dambudziko guru rePaleo-kudya kunogona kunge iri mhuka isina kunaka, iyo inokwezva kusakwana kwakakwana kwevhydrihydrates. Izvi ndezvekuti iwe unobatanidzwa zvikuru mumitambo. Zvadaro zvakagamuchira makabhahydrates kubva mumiriwo nezvibereko hazvingakwaniri iwe. Iwe unogona kugadzirisa dambudziko - iwe unoda kuzadza muviri wako nezvibereko zvakakwirira mu-carbohydrates (pineapples, bhanana, cherries).
Iye zvino ngatitenderei kune vanodyara. Vanogona kuwedzera mapuroteni powder kusvika kumanyoko. Zvisinei, izvi hazvizove zvechokwadi. Nokudaro, zvinomera hazvifaniri kuenda kune rudzi urwu rwekudya.
Usati waenda kune paleodiet, unofungisisa kufungisisa kana uchikwanisa kutevera mitemo. Paleodieta yakanyatsokodzera kuvanhu vanotungamirira mararamiro anoshanda. Ichinobatsira kuvandudza metabolism uye kuderedza uremu.