Paleo Diet inzira yekudya iyo yakabva pakuedza kudya sezvinoitwa nemadzitateguru edu. Dzidziso yezvokudya ndeyekuti miviri yedu yakashanduka kuti idye izvo zvaivepo panguva iyoyo - miriwo, michero, uye nyama dzakaonda. Paleo Diet vatsigiri vanotaura kuti vavhimi-vatori vanga vaine utano hwakanaka uye vakakodzera, vane miviri yakasimba nemazino, uye havana kutambura nezvirwere zvemazuva ano.
Maererano nePaleo Diet vatsigiri, kuwedzerwa kwezviyo kuzvidya zvedu makore anenge gumi akapfuura zvakaunza zvinetso zvehutano zvakakwana. Inobvumirwa kuti mbeu dzaive dzakanaka uye dzakabvumirwa kuti dzive nemigumisiro yehupenyu hwakagadzikana, asi yaifunga kuti yakaunza:
- Matambudziko emeno
- Chirwere chemoyo
- Chirwere cheshuga
- Kuwedzera muviri
Kubvumira Zvokudya Paleo Diet
- Zvibereko
- Kwete-marashi yemiriwo
- Mafuta ane utano (maorivhi, maorivhi, nuts, avocados)
- Zvokudya zvezvipfuwo (uswa hwakakodzwa, hwakarongerwa nyama yenguruve, mahwanda-yakasununguka huku, hove)
Zvokudya Zvidzivirire paPaleo Diet
- Dairy products
- Zviyo (kusanganisira gorosi, rye, bhari, chibage, mupunga)
- Mbeu (nyemba, lentils, marinari, nhezi)
- Tsvina yakanatswa
- Mafuta anogadzirwa (kusanganisira canola, chibage, peanut, soybean)
- Zvokudya zvakanyatsorongedzwa zvine zvese zviri pamusoro apa
Purported Health Benefits yePaleo Diet
Sezvo mune zvinhu zvakawanda izvo zvisingasanganisi kuita purogiramu, hapasina zvakawanda zvekurapa zvidzidzo zvekudya.
Nhamba shomanana yeongororo yakaitwa uye zvigumisiro zvinoratidza kuti kudya kwePaleo kunogona kubudirira mu:
- Kuderedza kuora
- Kuchengetedza ropa
- Kusimbisa shuga yeropa
- Kuvandudza insulin senzwi
- Kuvandudza huwandu hwepfungwa (cholesterol uye triglycerides)
Zvidzidzo zvakajeka kwenguva refu uye zvidzidzo zvinoda kuitwa zvisati zvaitika chero zvingagadziriswa maererano nekuchengeteka uye kubudirira kwezvokudya.
Paleo Diet Kururamisa
Chimwe chekutsoropodza kukuru kwekudya ndiko kusakosha kwekuchirapa kutsvakurudza miedzo. Mukuwedzera, vamwe vatsvakurudzi vanobvunza mubvunzo pamusoro pehutano hwemadzitateguru edu. Dzimwe nyanzvi dzezvokudya dzinotaura nezvekunetseka kwezvakakwana zvinokonzerwa nekudziviswa kwezviyo nemafuta, uyewo kunetseka pamusoro pekuwandisa kwakanyanya kwezvinodhaka mafuta kubva pakudya zvakaderera nyama yakatsvuka.
Paleo Zvokudya uye IBS
Kunyange zvazvo ndanzwa zvakawanda zveanecdotal tales pamusoro peBS kusunungura kamwechete kana munhu achinya kudya kwePaleo, ndakanga ndisingagoni kuwana chero tsvakurudzo panyaya iyi. Ive pedyo kupfuura iyi ndiyo mutsara kubva kune imwe tsvakurudzo yezvokutsvakurudza, "Kudya kwezviyo-kusina zviyo zvekudya zvakakwana nema carbohydrate kubva mumagetsi tubers, mashizha, uye michero zvinogona kuita kuti chibereko chemuviri chiite maererano nekushanduka kwedu, izvo zvingave zvichitsanangurira zvakajeka macronutrient-kuzvimirira utano hwemagetsi evanhu vasiri veMadokero, uye kuonekwa kwakanaka kwemazuva ano e "Paleolithic" kudya pamusana pekugadzikana uye kusagadzikana kwemasabolism. " Ndinoda kuona kuongororwa kuchiitwa maererano nekugadzirisa, nekuchengetedza kwenguva refu, kwekudya kwePaleo pazviratidzo zvepamuviri uye hutano hwemvura inotonhora.
Izvo zvichitaurirwa, haisi nyaya dzokuti kuWestern high-carbohydrates chikafu chinokonzera kukwegura, chirwere cheshuga uye chirwere chemwoyo, uyewo kuva nemagumisiro akaipa pama microbiomes edu. Kusarudza kudya mimwe miriwo, michero, uye miviri yeproteine, nekuchera zvikafu zvakagadzirwa zvakagadzirwa neshuga yakawandisa, zvakanatswa mbeu, uye mafuta asina kunaka ndeye nzira yekuvandudza utano hwakakwana uye hutano hwekudya.
Kana iwe ukasarudza kuedza Paleo Diet, tapota kurukurai nyaya nechiremba wako. Iwe unogona kutanga kutanga nekusarudza michero yakaderera-FODMAP nemiriwo kuitira kuti urege kuwedzera zviratidzo zveBS sezvo muviri wako uchichinja nenzira iyi itsva yekudya.
Sources:
Cordain, L. "Paleo Diet Revised" Hoboken, NJ: John Wiley & Sons, Inc. 2011
Frassetto, L. "Kugadziriswa kweMetabolic uye physiologic kubva pakudya pane paleolithic, hunter-gatherer rudzi rwekudya" European Journal of Clinical Nutrition 2009 63: 947-955.
Spreadbury, I. "Kuenzanisa nemadzitateguru ezvokudya zvinoratidza kuti dense acellular carbohydrates inokurudzira microbiota inoputira, uye inogona kunge iri iyo yekudya inonyanya kukonzera kukwidzivirira kweptin uye kuneta" Diabetes, Metabolic Syndrome uye Kuora muviri: Target uye Therapy 2012 5: 175-189.
Sisson, M. "The Primal Blueprint" 2012 Malibu, CA: Primal Nutrition, Inc.