Zimene Osati Kudya Pa Chakudya Chokhazikitsa Paleolithic
Chakudya cha paleo chimangowalola chakudya chimene akazitape asanakhale nacho asanayambe ulimi. Zakudya zambiri zomwe mumadya siziletsedwa pa zakudya izi. Onetsetsani zomwe mukufunikira kuti muchotse pa zakudya za mtundu wa Paleolithic, ndi zochepa.
Zosakaniza Sugars
Pali mndandanda wautali wa zosakaniza zomwe ndizo shuga . Zakudya zina za paleo zimalola uchi pang'ono kapena mapira oyera a mapulo, koma izi zikanakhala zosachitika kawirikawiri nthawi zammbuyo.
Mbewu
Nkhosa zochepa zokazinga zakutchire zapezeka m'moto wakale. Koma sizinali zambiri zomwe zikanatha kusonkhanitsidwa panthawi imodzi, ndipo zinali zosiyana kwambiri ndi maonekedwe ndi zokolola kuchokera ku mbewu zamakono zomwe zinkamalidwa komanso zowonongeka. Paleo pundits amaona chimanga kukhala tirigu.
Mitambo Yamadzimadzi
Zomwe mungapewe ziphuphu ndi malo osagwirizana pakati pa anthu a Paleo. Ena amati sitiyenera kudya tubers, pamene ena amanena umboni wa anthu a Paleolithic amadya mizu. Amagawidwa m'magulumagulu a anthu omwe amanena kuti sadya tizilombo toyambitsa matenda, omwe amatha kusunga mbatata koma amalola zina zotere, ndi omwe amanena kuti mankhwala onsewa ndi ovomerezeka. Mukhoza kusankha malo omwe mungamutsatire, mwinamwake mukutsatira momwe mukulekerera mbatata ndi zina zina. Kawirikawiri, pewani:
- Mbatata
- Mbatata zokoma
- Yams
- Masewera
- Manioc
- Beets (molingana ndi olemba ena)
Zomera (nyemba, nandolo, mtedza)
Izi kawirikawiri zimaletsedweratu kuti ambiri mwa iwo sangadye popanda kuphika (kotero sizingadyedwe pa nthawi ya Paleolithic), ndipo kuti nyemba zimakhala ndi mavitamini ambiri ndi zakudya zina zotsutsa.
Kafufuzidwe ka ma lectin ali pachiyambi ndipo sizodziwikiratu ponena za izi mosakayikira. Ngati muli ndi chidwi, bukhu la Loren Cordain, "Paleo Yankho: Masiku 7 Kutaya Kunenepa, Kumva Kwakukulu, Khalani Achinyamata," ili ndi gawo la nkhaniyi.
Zakudya Zamakaka
Anthu oyambirira sanadye mkaka zisanayambe kubwezeretsedwa.
Zakhala zikuwonetseratu kuti pakhala pali kusintha kwa mkaka m'mayendedwe ena, koma olemba ambiri a zakudya zoterewa safuna kudya mkaka, mafuta, kirimu, yogamu, ayisikilimu, tchizi, ndi zina. Ena amanena kuti batala (ndi pang'ono pokha kirimu) alibe lactose kapena casein ndipo nthawi zina amavomereza nthawi zina. Onse angavomereze kuti ngati muti mudye mkaka, onetsetsani kuti zinyama zidyetsedwa, ndipo ambiri amalimbikitsa anthu kufunafuna mitundu yaiwisi ya zakudya za mkaka.
Nyama Zina
Zakudya zambiri zogwiritsidwa ntchito (zopangidwa ndi nitrites ndi zowonjezera) siziloledwa ndi ena, kuphatikizapo agalu otentha, nyama yankhumba, soseji, ndi nyama zakuthambo. Ena amanena kuti pali kusiyana pakati pa nyama zowonongeka ndi zakudya "zophikitsidwa" monga bacon, ndipo ndizofunika kwambiri kudziwa momwe chinyama chinaleredwa ndi kuchiritsidwa.
Mafuta
Pewani zotsatirazi:
- Mafuta a chimanga
- Mafuta otsekedwa
- Mafuta a mandata
- Mafuta a soya (monga mafuta a soya)
- Mpunga wa mpunga
- Mafuta a magulu a tirigu
Izi zikuphatikizapo katundu, monga ma mayonesi ambiri, omwe amaphatikizapo mafutawa.
Loren Cordain, mlembi wa "Paleo Chakudya," ali ndi mndandanda wa mafuta okondedwa omwe ali m'buku lake mofanana ndi chiŵerengero cha omega-6 mpaka omega-3 fatty acids. Iye amadana ndi mafuta omera otentha (kokonati ndi kanjedza) omwe ali ndi mafuta ambiri odzaza.
Olemba ena amavomereza kapena kulimbikitsa kudya mafuta otenthawa.
Mchere
Olemba ambiri a zakudya zoterezi amalimbikitsa kuti azidya mowa . Ena amati kudula kwambiri momwe mungathere.
Zina
Olemba oyambirira pa paleo anali oipa pa viniga. Maganizo atsopano kwambiri akuoneka kuti akuyesa pa izi.
Kodi Muyenera Kukhala Okhazikika Bwanji Ndi Paleo Diet Philosophy?
M'buku la "NeanderThin," wolemba Ray Audette akuwunikira mzere wovuta kwambiri, potsatsa malingaliro ake ndi kutsindika kwake kuti muyenera kusintha zakudya zanu kwathunthu ndipo musayang'ane konse.
Loren Cordain mu "Paleo Diet" ndi wokhululuka kwambiri, akulangiza magawo atatu ochepetsera zakudya, kuphatikizapo zomwe amachititsa kuti adye chakudya chimene munthu angathe kumasula.
Amamva kuti mutha kupeza phindu potsatira pulogalamuyi, ndipo mumalimbikitsa kuyamba ndi chakudya chamadzulo atatu pa sabata.
Mark Sisson, mlembi wa "Primal Paper" akulimbikitsa ulamuliro wa 80/20-yanizani zakudya zanu ndi mfundo 80 peresenti ya nthawiyo.
Chofunikira ndicho kudzidziwa nokha ndi zomwe zimakugwiritsani ntchito. Yesetsani, tweak, ndipo yesani zina.