Kodi ndi nzeru kudya monga caveman? Yankho lalifupi ndi lakuti: Ayi.
Ndithudi, anthu sadali kudya zakudya zopangidwa ndi shuga, ufa wofiira, ndi mafuta panthawi ya Paleolithic, koma kudyetsa kudya kwathu pambuyo pa zomwe makolo athu (mu nthawi inayake kapena gawo lina la dziko lapansi) si njira kuti afike pa zakudya zabwino kwambiri. Anthu oyambirira sanali kudya zakudya zokwanira, zopatsa thanzi.
Iwo anali kudya chakudya chirichonse chimene akanatha kuti asapezeke njala.
Debunking Paleolithic Zakudya
Zomera ndi zinyama zomwe zinalipo kuti zipeze chakudya zikanakhala zosiyana malinga ndi malo a malo. Zambiri zokhudzana ndi chiweto chodyera chakudya cha Paleolithic zowonongeka sichidziwikiratu ndipo zimasintha kwambiri. Zingakhale zopanda phindu, chifukwa chitukuko cha kapangidwe kakang'ono ka munthu ndi kapangidwe ka chitetezo cha mthupi chitayika pa nthawi yochulukirapo pomwe nsomba zinali mugawidwe wochepa kwambiri. Zakudya zamakono za Paleo zakhala ndi mwayi wokwanira kudya nyama monga chitsime chachikulu cha calorie. Kudya mbale ndi mbale za nyama kuti muchepetse thupi kapena kuwonetsetsa thanzi labwino kuti likhale loona chifukwa ndilo; Ndizosavuta, ndizolimbikitsa.
Mitundu ya zakudya izi zimayambira pamwamba pa zaka zingapo ndipo nthawi zambiri zimatamandidwa ngati njira yatsopano, koma zimangokhala zofanana zomwe zimatchedwa mayina atsopano: Zakudya za Paleo sizinali zosiyana kwambiri ndi zakudya zina zamapuloteni zomwe zinabwera kale izo, monga Atkins , South Beach , Dukan , ndi Sugar Busters .
Zonse zimalimbikitsa njira yofanana yochepetsera thupi: kuchuluka kwa mapuloteni mwa mitundu ya zakudya zomwe zimapezeka ndi nyama monga nyama, nsomba, ndi mazira. Kawirikawiri, amatha kukhala ndi zakudya zowonjezera bwino monga masamba, zipatso, nyemba, mtedza ndi mbewu, zoperewera zosafunikira komanso zakudya zofiira.
Othandiza pa zakudyazi nthawi zina sangaganizire umboni wa sayansi kuti kudya nyama zambiri ndizoopsa kwa thanzi komanso moyo. Chakudya chokhala ndi mapuloteni a nyama ndi otsika m'magulu-chakudya chachikulu cha Paleo-chimalumikizana ndi kuwonjezeka kwa chiopsezo cha imfa ya khansa, matenda a mtima, ndi zifukwa zonse. Izi zakhala zowona ngakhale ngakhale nyama zowonjezera mwachibadwa.
Zomwe Sikuti Ndili Paleo
Pofuna kuthetsa chikhulupiliro chakuti njira ya Paleo ndi yabwino kwa inu, pali zifukwa zitatu zomwe izi siziyenera kutsatiridwa:
- Gulu lapamwamba la IGF-1, lapamwamba la khansa: Mosasamala kanthu kuti mukupeza mapuloteni anu kuchokera ku nyama, nsomba, mazira, kapena mkaka, mapuloteni alionse omwe amachokera ku zinyama amachititsa thupi kutulutsa thupi la insulini monga kukula 1 (IGF-1) , mahomoni opititsa patsogolo omwe amachepetsa msinkhu wokalamba ndipo amathandizira kukula, kufalikira, ndi kufala kwa maselo a kansa. Zakudya zapuloteni zamagulu ndi insulini-monga kukula (IGF-1) zigawo zakhala zikugwirizanitsidwa mu maphunziro ambiri kuti apeze chiopsezo chachikulu chopezeka ndi kapena kufa ndi khansa.
- Palibe nyemba: Pochotsa zakudya zonse zomwe zinalibe panthawi ya ulimi usanayambe, Paleo dieters adadula nyemba ndi nyemba zina (monga mphodza ndi nandolo). Kugwiritsa ntchito nyemba ndi nyemba zina ndizozoloŵera zakudya pakati pa anthu achikulire m'mayiko ambiri omwe amakhala motalika kwambiri. Nyemba zimapindula kwambiri mu sitima zosakanikirana ndi zowonjezera, zomwe zimapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo komanso tizilombo toyambitsa matenda. Nyemba ndi zakudya zamtengo wapatali, chakudya chochepa cha chakudya chochepa chomwe chimathandiza kuchepetsa mafuta m'thupi ndi kuthamanga kwa magazi.
- Kuwonetsa kwa khansa ndi mankhwala opatsirana kwambiri: Kudya pang'ono, nyama, mazira, kapena mkaka, pafupifupi ma servings awiri pa sabata, sikungathe kuvulaza thanzi lanu. Komabe, kudya zinyama tsiku lililonse ndizoopsa. Kuwonjezera pa mapuloteni a nyama, nyama zimakhala ndi khansa, monga nitrosamines (makamaka m'matumbo) komanso amtericyclic amines (omwe amapanga nyama zonse, kuphatikizapo nkhuku ndi nsomba pamene akuphika). Heme chitsulo chochokera ku nyama ndi okosijeni omwe amasonkhana m'thupi nthawi, ndipo kupitirira muyeso kumawathandiza kudwala matenda a mtima ndi matenda a maganizo. Carnitine, choline, ndi arachidonic acid zimakhala zotupa kwambiri, zomwe zimapangitsa matenda a mtima ndi khansa. Mahomoni opititsa patsogolo zoweta zomwe zimaperekedwa kwa zinyama zilipo mu zakudya zamtundu, zomwe zingawathandize kuti anthu omwe amadya mankhwalawa asokonezeke. Ndiyeneranso kukumbukira kuti zowonongeka zowonongeka, monga DDT, PCBs, ndi dioxin, zimagonjetsedwa kuti ziphwanye ndipo zimaphatikizapo minofu ya nyama. Zakudya za zinyama ndizo zikuluzikulu zathu zowonekera ku zonyansa izi.
Malingana ndi mfundoyi, zikuonekeratu kuti mukupanga zakudya zanu zokhudzana ndi zinyama komanso kuthetsa zina, zowonjezera bwino - nyemba, mtedza, zipatso, ndi masamba - ndi njira yowonongera. Zakudya za Paleo zimachepetsa kutsuka kwa okosijeni ndipo zimapangitsa kuti mavitamini omwe amalimbikitsa kutupa. Ngakhale kuti zakudya zamtunduwu zingathe kupambana kulemera kwa kanthawi kochepa, chifukwa zimachotsa mbewu zowonongeka ndi shuga pamodzi ndi zakudya zowonongeka, pamapeto pake sichikhalitsa komanso sathanzi.
Zakudya Zam'tsogolo Zambiri
Njira yokhayo yothandiza, yothetsera nthawi yayitali kuti athetseretu kulemera kwa thupi kwamuyaya ndi kudzera mu zakudya zomwe zimapeza makilogalamu ambiri ochokera ku zamasamba komanso zochepa chabe kuchokera ku zinyama. Mitengo yonse ya zomera siimapangitsa IGF-1, kusalimbikitsa kutupa, komanso kukhala olemera m'moyo-kutambasula mankhwala a phytochemicals omwe amachititsa kuti thupi likonzeke.
Kukhala wathanzi, kukhala wathanzi, ndi kukhalabe wathanzi chakudya chanu chiyenera kukhala makamaka masamba, zipatso, nyemba, mtedza ndi mbewu. Lembetsani kuchuluka kwa nyama, nsomba, mazira ndi zakudya za mkaka kuti chiwerengero chanu cha caloric chikhale choposa 10 peresenti, ndipo makamaka pansi pa 5 peresenti, ndipo musamawononge shuga ndi zakudya zowonongeka. Ikani kutsindika kudya zakudya zosiyanasiyana zowonjezera thanzi, zomwe zimakhudza umoyo wawo komanso zotsutsana ndi khansa.
Njira yabwino kwambiri yodyera imagwiritsira ntchito masamba obiriwira ophika ndi ophika, cruciferous ndi masamba okongola, ndi nyemba zochuluka, zipatso zosiyanasiyana, mbewu zina zonse, komanso mtedza wakuda ndi mbewu . Icho chimatchedwa chakudya cha Nutritarian. Chakudya chopatsa thanzi chimalepheretsanso kupeweratu mtundu wa shuga, matenda a mtima, matenda a mitsempha, khansa, sitiroko, matenda a maganizo, nyamakazi, migraines ndi acne.
> Zotsatira:
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> Lagiou P, Sandin S, Lof M, ndi al: Low Carbohydrate-High Protein Diet ndi Matenda a Matenda a Mtima ku Sweden Akazi: Prospective Cohort Phunziro. BMJ 2012; 344: e4026.
> Levine ME, Suarez JA, Brandhorst S, ndi al: Low Protein Intake Amayanjanitsidwa ndi Kuchepa Kwambiri mu IGF-1, Khansa, ndi Kufa Kwambiri pa 65 ndi Achinyamata koma Osakhala Okalamba. Cell Metab 2014; 19: 407-417.
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