UKUDLA KWE-PALEO: IZINZUZO, UKUDLA OKUDLIWAYO NOHLELO LOKUDLA

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Kumele Ubuke

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Neha Ghosh Ngu UNeha Ghosh ngoSepthemba 5, 2020

Ukudla kwe-Paleo, okwaziwa nangokuthi i-Palaeolithic diet, i-stone age diet, i-caveman yokudla noma i-hunter-gatherer diet yindlela yesimanje yokudla okubandakanya ukudla okucatshangwa ukuthi kuzodliwa ngesikhathi sePalaeolithic esabuyela eminyakeni eyizigidi eziyi-2,5 edlule [1] .

Ukudla okudliwa ekudleni kwe-paleo kuyefana nalokho okwakudliwa ngabazingeli bokuqala babantu ezingxenyeni ezahlukene zomhlaba. Ukudla kwe-paleo ngokuyisisekelo kuyincazelo yanamuhla yokudla okwadliwa ngabazingeli ngesikhathi sePalaeolithic.

Isithombe Ref: foodinsight.org

Ngawo-1970, umqondo wokudla we-paleo wethulwa futhi kancane kancane waqala ukuthandwa ngemuva kwencwadi 'Ukudla Kwe-Paleo: Yehlisa Isisindo Futhi Ube Nempilo Ngokudla Ukudla Obudalelwe Ukukudla' nguLoren Cordain yanyatheliswa ngo-2001. Ngemuva kwalokho kwashicilelwa izincwadi zokupheka ezazithi zinezindlela zokupheka zePalaeolithic.

Kulesi sihloko sizobheka ukuthi kuyini ukudla kwe-paleo, yiziphi izinzuzo zayo kanye nokudla okufanele sikudle futhi sikugweme ekudleni kwe-paleo kanye nohlelo lokudla lokudla.

Kuyini Ukudla Kwe-Paleo?

Ukudla kwe-paleo wuhlelo lokudla lokudla okubandakanya ukudla okwadliwa okhokho babantu ngesikhathi sePalaeolithic. Izithelo, imifino, inhlanzi, amaqanda, inyama engenamzimba, amantongomane nembewu ukudla abakutholile ngokuzingela nokuqoqa.

Ukudla kwe-paleo kukhawulela ukudla okufana nemikhiqizo yobisi, imidumba nezinhlamvu ezibe yingxenye yokudla kwawo wonke umuntu ngemuva kokuthuthuka kwezolimo zanamuhla. [1]

Izinzuzo Zokudla Kwe-Paleo

1. Ingculazi ekunciphiseni isisindo

Ucwaningo olushicilelwe kwi-European Journal of Clinical Nutrition lubonise ukuthi amavolontiya anempilo abekade edla ukudla okwenziwe ngama-paleo amasonto amathathu abe nokwehla kwesisindo somzimba kanye nobubanzi besinqe [okubili] .

Olunye ucwaningo lwango-2014 lukhombisile ukuthi abesifazane abakhuluphele ngokweqile emva kokuya esikhathini abalandela ukudla kwe-paleo banciphisa isisindo ngemuva kwezinyanga eziyisithupha uma kuqhathaniswa nokudla okuhambisana nezincomo zeNordic Nutrition (NNR) [3] .

Lezi zinhlobo zokudla okuthandwayo zizokusiza ukunciphisa umzimba esikhathini esifushane. Kodwa-ke, olunye ucwaningo luyadingeka ngaphambi kokuba odokotela bancome indlela yokudla ye-paleo yokwehlisa isisindo.

2. Kunciphisa ingozi yesifo sikashukela

Ngokuya ngocwaningo, abantu abanesifo sikashukela sohlobo lwe-2 ababedla i-paleo ekudleni isikhathi esifushane baba nokuthuthuka okukhulu emazingeni kashukela egazi nasekuphikiseni i-insulin uma kuqhathaniswa nokudla okususelwa ezincomweni ze-American Diabetes Association ezazinokudla okulingene kasawoti, okuphelele okusanhlamvu, okusanhlamvu kanye nobisi olunamafutha amancane [4] .

Olunye ucwaningo luveze ukuthi iziguli ezinesifo sikashukela sohlobo lwe-2 ezilandela indlela yokudla ye-paleo zikhombise ukuthuthuka okuphawulekayo ekulawuleni amazinga eglucose egazini nokwehlisa izinto ezinobungozi zesifo senhliziyo [5] .

Kodwa-ke, kudingeka ezinye izifundo zocwaningo ukukhombisa ukuhlangana phakathi kokudla kwe-paleo nesifo sikashukela [6] .

3. Kwehlisa ingozi yesifo senhliziyo

Ukulandela i-paleo diet kunganciphisa ingozi yesifo senhliziyo ngokusho kocwaningo. Ucwaningo luveze ukuthi i-paleo diet yehlisa kakhulu umfutho wegazi futhi yenyusa i-HDL (okuhle) cholesterol futhi yehlisa i-cholesterol ye-LDL (embi), okuyizimbangela ezinkulu zobungozi besifo senhliziyo [7] . Kodwa-ke, ezinye izifundo zocwaningo zisadingeka kulesi sici.

4. Yehlisa umfutho wegazi

Umfutho wegazi ophezulu uphakamisa ubungozi besifo senhliziyo. Ucwaningo lwango-2008 lukhombise ukuthi ababambiqhaza abangu-14 abanempilo abebesidla i-paleo amasonto amathathu bakhuphule amazinga e-systolic blood pressure [8] .

Olunye ucwaningo luye lwathola nokuthi ukudla kwe-paleo kunciphise umfutho wegazi we-systolic kanye nomfutho wegazi we-diastolic kanye nokwanda kwe-cholesterol ye-HDL [9] .

Ukudla Okudliwayo Ekudleni Kwe-Paleo

Izithelo ezinjengama-aphula, ubhanana, amawolintshi, ukwatapheya, ama-strawberry.
Imifino efana ne-broccoli, izaqathe, utamatisi, i-kale, njll.
Ukudla kwasolwandle njengezinhlanzi, imfanzi, izimbaza, njll.
Amaqanda
Inyama enciphile
Amantongomane nembewu efana nama-alimondi, ama-walnuts, imbewu ye-sunflower nembewu yamathanga, ukubala okumbalwa.
Izilimo eziyizigaxa ezinjengamazambane, ubhatata kanye nama-yam.
Amafutha anempilo kanye namafutha njengamafutha omnqumo, i-avocado oil namanye.
Amakhambi nezinongo [1] .

Ukudla Okufanele Kukugwebe Esidlweni Se-Paleo

Imidumba efana nobhontshisi, udali nophizi.
Izinhlamvu zokusanhlamvu ezifana nokolweni, ibhali, isipelingi, irye, njll.
Imikhiqizo yobisi
Amafutha weTrans.
Okokunandisa okokuzenzela
Amafutha emifino
Ukudla okunoshukela omningi.

Ungadla Okunempilo Ukudla Esidlweni Se-Paleo

Amaqanda abilisiwe
Idlanzana lamantongomane
Izingcezu ze-Apple ezinebhotela le-alimondi
Isitsha samajikijolo
Ucezu lwesithelo
Baby izaqathe

Ongakulindela Uma Uzama Ukudla Kwe-Paleo

Uma uzama ukunciphisa isisindo ngokulandela i-paleo diet, ngakho-ke kuyisinqumo esihle, kepha uma ufuna ukunciphisa isisindo sesikhathi eside, ukudla kwe-paleo kungenzeka kungabi ukukhetha okulungile kuwe.

Futhi, uma ulandela lokhu kudla, uzobe udla izithelo eziningi, imifino kanye namafutha enempilo futhi ususe amafutha athambisayo nokudla okunoshukela omningi ngoba lokhu kudla kuyingozi empilweni yakho.

Ukudla kwe-paleo kugwema ukudla okufana nemikhiqizo yobisi nezinhlamvu ukuze ungaphuthelwa izakhamzimba ezithile ezibalulekile. Ngakho-ke, kunconywa ukuthi uthintane nesazi sokudla ngaphambi kokuba uqale noma yikuphi ukudla okuyimfashini kubandakanya nokudla kwepaleo.

Uhlelo Lokudla Kwesampula Lokudla Kwe-Paleo

Nalu uhlelo lokudla lwesampula lwabantu abafuna ukuzama ukudla kwepaleo. Yenza izinguquko ekudleni ngakunye ngokuya ngokuthanda kwakho.

Usuku lokuqala - ngoMsombuluko

Ukudla kwasekuseni : Amaqanda abilisiwe, imifino ethosiwe emafutheni omnqumo nezithelo ze-smoothie
Isidlo sasemini : Isaladi lenkukhu elinamafutha omnqumo kanye nedlanzana lamantongomane.
Isidlo sakusihlwa : Inyama eyondile eyosiwe enemifino eshubile.

Usuku lwesibili - uLwesibili

Ukudla kwasekuseni : Amaqanda aqhephukile anesipinashi esibilisiwe, utamatisi ojiwe kanye nembewu yamathanga.
Isidlo sasemini : Amaqabunga esaladi axubene nenyama eyosiwe nokugqokwa kwamafutha omnqumo.
Isidlo sakusihlwa : I-salmon ebhakwe enemifino ethosiwe emafutheni omnqumo.

Usuku lwesithathu - uLwesithathu

Ukudla kwasekuseni : Isitsha sezithelo (ozikhethele sona) ngama-alimondi.
Isidlo sasemini : Isemishi elinenyama nemifino emisha.
Isidlo sakusihlwa : Inkukhu ivuse-gazinga ngemifino.

Usuku lwesine - uLwesine

Ukudla kwasekuseni: Amaqanda, ucezu lwesithelo kanye nedlanzana lama-alimondi.
Isidlo sasemini: Isaladi elixubekile ne-tuna, amaqanda abilisiwe, imbewu enamafutha omnqumo.
Isidlo sakusihlwa: Inkukhu ebhakwe enemifino eshubile.

Usuku lwesi-5 - uLwesihlanu

Ukudla kwasekuseni: Imifino ethosiwe, amaqanda nesipinashi smoothie.
Isidlo sasemini: Inkukhu isaladi ngamafutha omnqumo.
Isidlo sakusihlwa: Faka isalmoni nge-broccoli, upelepele wensimbi nommbila wengane.

Usuku lwesi-6 - ngoMgqibelo

Ukudla kwasekuseni: Ubhekeni othosiwe namaqanda nocezu lwesithelo.
Isidlo sasemini: I-salmon ebhakwe enemifino ne-avocado.
Isidlo sakusihlwa: Inkukhu isobho ngemifino.

Usuku lwe-7 - ngeSonto

Ukudla kwasekuseni: Amaqanda, amakhowe notamatisi omelette.
Isidlo sasemini: Inkukhu isaladi nge-avocado, imbewu nokugqoka amafutha omnqumo.
Isidlo sakusihlwa: Isitshulu senkomo nemifino exubile.

Ukupheka Okunempilo Kwe-Paleo Diet

1. I-paleo eyosiwe isaladi yemifino

Izithako:

Isikwashi esingu-1 esikhulu esisikiwe
2 isikwashi esibucayi
1 inkomishi Brussels amahlumela
3 lisikiwe anyanisi omnandi
5 izaqathe
½ ama-pecans
1 ½ inkomishi kawoyela we-avocado
1 iwolintshi
1 tbsp i-thyme eqoshiwe ne-rosemary
½ inkomishi iviniga ebhalsamu emhlophe

Indlela:

Hlangisa i-ovini yakho iye ku-400 ° F.
Sika isikwashi se-delicata.
Endishini, engeza amahlumela aseBrussels, u-anyanisi, izaqathe, isikwashi se-delicata kanye no-¼ inkomishi kawoyela we-avocado. Phonsa izithako kahle.
Sabalalisa ingxube yemifino epanini elikhulu leshidi bese ulibeka kuhhavini imizuzu engu-25-35.
Ukwenza okokugqoka, endishini engeza i-zest nejusi le-orange, i-thyme, irosemary, uviniga omhlophe webhalsamu kanye no-1 inkomishi kawoyela we-avocado. Yishaye kuze kube yilapho ingxube ihlangana kahle.
Thatha ingxube yemifino kuhhavini bese uyihlanganisa nama-pecans athosiwe.
Thela ukugqoka phezu kwayo bese uyiphonsa kahle [10] .