I-Paleo Diet yindlela yokutya esekelwe ekutyeni ukutya njengabazali bethu abazingelayo. Inkolelo emva kokutya kukuba imizimba yethu iguqukile ukuba idle oko kwakunokufumaneka ngexesha - imifuno, iziqhamo, kunye nezilwanyana ezinomzimba. Abaxhasi be-Paleo baxela ukuba abazingeli-abaqoki bezilwanyana babephilile kwaye bafanelekile, benemizimba enamandla kunye namazinyo, kwaye abazange bafumane izifo zanamhlanje.
Ngokutsho kwe-Paleo Diet abaxhasi, ukongezwa kweesabini kwisidlo sethu malunga neminyaka eyi-10 eyadlulayo kwanikezela iingxaki zempilo. Kuye kwavuma ukuba izityalo zilungele kwaye zivunyelwe ukuba zifumane iingeniso zenkcubeko, kodwa zicinga ukuba zizisa:
- Iingxaki zamazinyo
- Isifo sentliziyo
- Sikashukela
- Ukunyanya
Ukutya okuvumelekileyo kwiPaleo Diet
- I ziqhamo
- Imifuno engekho-starchy
- Amafutha anempilo (iminquma, ioli yeoli, amanqatha, i-avocados)
- Ukutya kwezilwanyana (inyama yenkomo esondliwa ngotshani, idla inyama yengulube, inkukhu yezinkukhu, inhlanzi)
Ukutya okuPhephe kwiPaleo Diet
- Iimveliso zederi
- Iingqolowa (kubandakanywa ngqolowa, i-rye, ibhali, ingqolowa, ilayisi)
- Imifuno (ubhontshisi, iilenti, iilan, ipeysi)
- Ushukela ococekileyo
- Amafutha avuno (kuquka i-canola, ingqolowa, i-peanut, i-soya)
- Ukutya okucwangcisiweyo okuqulethwe naluphi na ngasentla
IiNzuzo zeMpilo zePaleo
Njengokuba kukho ezininzi izinto ezingabandakanyi inzuzo, akuzange kubekho uphando olunzulu lwezonyango zokutya.
Inani elincinci lophando lwenziwa kwaye iziphumo zibonisa ukuba ukutya kwePaleo kusebenza ngempumelelo:
- Ukunciphisa ubunzima
- Ukuzinzisa uxinzelelo lwegazi
- Ukuzinzisa iswekile yegazi
- Ukuphucula ukuqonda kwe-insulin
- Ukuphuculwa kwiprofayili yepilid (i-cholesterol kunye ne-triglycerides)
Kufuneka kwenziwe uphando olude olude kunye nelikhulu lokufunda phambi kokuba kukho naziphi na izigqibo ezingenziwa malunga nokukhusela nokusebenza kokutya.
I-Paleo Diet Criticisms
Esinye sezigxeko ezinkulu zokutya kukungabikho kwezilingo zophando lweklinikhi. Ukongezelela, abanye abaphandi bacinga izigqibo malunga nempilo yookhokho bethu. Ezinye iingcali zondlo zixhalabisa ngezinto ezinokubandezeleka kwezondlo ezibangelwa ukuthintela izityalo kunye nemigqomo, kunye nokuxhalabisa ngokusetyenziswa kwamatye amaninzi ngokugqithiseleyo kokutya ukutya okuninzi okubomvu.
I-Paleo Diet ne-IBS
Nangona ndivile iindaba ezininzi ze-IBS ezikhuphayo emva kokuba umntu aguqule ekudleni kwe-Paleo, andizange ndifumane nayiphi na uphando ngalo mbandela. Okukufutshane ndifumana kwesi sigwebo kwiphando elithile lophando, "Ukutya okungekho kokutya okutya okusanhlamvu kunye ne-carbohydrate ukusuka kwizilimo eziyizigaxa zamagqabi, amaqabunga, kunye neziqhamo kunokuvelisa i- microbiota yesisu esisemgangathweni ngokuvumelana nemeko yethu yokuziphendukela kwemvelo, enokuthi ichaze i-macronutrient-independent impilo yokuxilongwa kwabemi abangabantu baseNtshona, kunye nokusebenza okubonakalayo kwindlela yokutya ye-"Paleolithic" yesimanje kwi-satiety and metabolism. " Ndiyakuthanda ukubona uphando olwenziwa ngokubhekiselele kwimpembelelo, kunye nokukhuseleka kwexesha elide, we-Paleo yokutya kwiimpawu zesisu kunye nempilo yamathambo.
Oko kuthethwa, akusiyo iindaba eziqhelekileyo zokutya ukutya kwe-carbohydrate eziphezulu zixhasa ukukhuluphala, isifo sikashukela nesifo senhliziyo, kunye nokuba nefuthe elibi kwi-microbiomes zethu. Ukukhetha ukutya ukutya okuninzi, iziqhamo, kunye neprotheyini ephilileyo, kunye nokusika ukutya okucatshulweyo okuzaliswe ngoshukela okweqile, imbewu ecocekileyo kunye namafutha angenampilo ngokuqinisekileyo yindlela eya ekuphuculeni impilo kunye nokutya kwe-digestive.
Ukuba wenza isigqibo sokuzama i-Paleo Diet, nceda uxoxe nombango nodokotela wakho. Unokufuna ukuqala ngokukhetha izityalo kunye nemifuno ephantsi ye-FODMAP ukwenzela ukuba ungaboni iimpawu ze-IBS njengoko umzimba wakho uguqulela kule ndlela entsha yokutya.
Imithombo:
Cordain, L. "I-Paleo Diet ehlaziyiweyo" Hoboken, NJ: John Wiley & Sons, Inc. 2011
UFrassetto, L. "Ukuphuculwa kwamathambo kunye ne-physiologic ekudleni i-paleolithic, umdlalo wokuzingela uhlobo lwe-hunter" I- European Journal ye-Clinical Nutrition 2009 63: 947-955.
Spreadbury, I. "Ukuqhathaniswa nezidlo zakwa-ancestral kubonisa ukuba i-acellular carbohydrates eninzi ikhuthaza i-microbiota evuthayo, kwaye ingaba yinto ebalulekileyo yokutya nokunyamezeka" Isifo sikashukela, iMetabolic Syndrome kunye nokunyaniseka: Iithagethi kunye noTywala 2012 5: 175-189.
I-Sisson, M. "I-Primal Blueprint" 2012 Malibu, CA: Primal Nutrition, Inc.