I-Paleo Diet iyindlela yokudla esekelwe ekutheni idle njengabobaba bethu abazingelayo abazingeli. Imfundiso yokudla yilapho imizimba yethu iguqukile ukuze idle okwakutholakala ngaleso sikhathi - imifino, izithelo, kanye nezinyama ezinomzimba. Abagqugquzeli be-Paleo bafuna ukuthi labo abazingeli-abaqoqayo babephilile futhi banempilo, benemizimba eqinile namazinyo, futhi abazange bahlukane nezifo zanamuhla.
Ngokusho kwabasekeli be-Paleo Diet, ukwengezwa kwezingqolowa ekudleni kwethu eminyakeni engaba ngu-10 000 eyedlule kwaletha inqwaba yezinkinga zempilo. Kuyavunywa ukuthi okusanhlamvu kwakungcono futhi kuvunyelwe izinzuzo zentuthuko ehleliwe, kodwa bacabanga ukuthi balethile:
- Izinkinga zamazinyo
- Isifo senhliziyo
- Isifo sikashukela
- Ukukhuluphala
Ukudla okuvunyelwe ku-Paleo Diet
- Izithelo
- Imifino engekho-starchy
- Amafutha anempilo (amafutha, amafutha omnqumo, amantongomane, ama-avocade)
- Ukudla kwezilwane (yenkomo eyondliwe ngotshani, inyamazane yengulube, inkukhu yamahhala, inhlanzi)
Ukudla Okumele Kugweme KuPaloo Diet
- Imikhiqizo yobisi
- Izinhlamvu (kubandakanya ukolweni, rye, ibhali, ummbila, ilayisi)
- Imifino (ubhontshisi, i-lentils, amantongomane, i-peas)
- Ushukela ocolile
- Amafutha omquba (kuhlanganise i-canola, ummbila, i-peanut, i-soya)
- Ukudla okusetshenzisiwe okuqukethe noma yikuphi okungenhla
Izinzuzo Zempilo Ezikhethiwe Ze-Paleo Diet
Njengasezintweni eziningi ezingahileleki ukwenza inzuzo, akuzange kube khona izifundo eziningi zokwelashwa.
Inombolo encane yezifundo iye yenziwa futhi imiphumela ibonisa ukuthi ukudla kwe-Paleo kungase kuphumelele ku:
- Ukunciphisa isisindo
- Ukuqiniswa kwengcindezi yegazi
- Ukuqiniswa ushukela wegazi
- Ukwenza ngcono ukuzwela kwe-insulin
- Ukuthuthukisa iphrofayili ye-lipid (i-cholesterol ne-triglycerides)
Ukucwaninga okude isikhathi eside nokude kumele kwenziwe ngaphambi kokuba iziphi iziphetho zingenziwa mayelana nokuphepha nokusebenza kokudla.
I-Paleo Diet Criticisms
Esinye sezigameko ezinkulu zokudla kungukuntuleka kocwaningo lwezokwelapha. Ngaphezu kwalokho, abanye abacwaningi bacabangela iziphetho mayelana nempilo yabokhokho bethu. Ezinye izazi zokudla ziveza ukukhathazeka mayelana nokuntula okungokwenyama okubangelwa ukuvinjelwa kwezinhlamvu kanye nezitshalo, kanye nokukhathazeka ngokusetshenziswa ngokweqile kwamafutha amaningi ngokudla ukudla okuphakeme okubomvu.
I-Paleo Diet ne-IBS
Nakuba ngizwile izindaba eziningi ze-IBS ezihlanjululwayo uma umuntu eshintsha ekudleni kwe-Paleo, angikwazi ukuthola noma yikuphi ukucwaninga ngale ndaba. Ngisondelene kakhulu nalesi sigwebo kusuka kumbiko owodwa wokucwaninga, "Ukudla okuphelele kokudla okusanhlamvu nge-carbohydrate kusuka ezilimo eziyizigaxa zamaselula, amaqabunga, nezithelo kungabangela ukuthi i- microbiota yesisu ihambisane nesimo sethu sokuziphendukela kwemvelo, okungenzeka sikwazi ukuchaza okuhlukile kwe-macronutrient-ozimele impilo emangqamuzana yabantu abangewona amazwe, kanye nokusebenza okubonakalayo kokudla kwe-"Paleolithic" yesimanje ku-satiety and metabolism. " Ngingathanda ukubona ukucwaninga kuqhutshwa ngokuqondene nomphumela, nokuphepha kwesikhathi eside, kokudla kwe-Paleo ezimpawu zamathumbu kanye nempilo ye-flora.
Lokhu kuthiwa, akuyona izindaba ukuthi izidlo eziphezulu ze-Western high-carbohydrates zibangela ukukhuluphala, isifo sikashukela nesifo senhliziyo, kanye nokuba nomthelela omubi kuma microbiomes ethu. Ukukhetha ukudla imifino eminingi, izithelo, kanye nokuphefumula, nokuqeda ukudla okucutshiwe okugcwele ushukela owedlulele, okusanhlamvu okuhlanziwe, namafutha angenampilo ngokuqinisekile kuyindlela eya ekuthuthukiseni impilo jikelele nokugaya ukudla.
Uma ukhetha ukuzama ukudla kwe-Paleo, sicela uxoxe ngalolu daba nodokotela wakho. Ungase uqale ukuqala ngokukhetha izithelo nemifino ephansi ye-FODMAP ukuze ungabi nalutho lwezimpawu ze-IBS njengoba umzimba wakho ulungisa le ndlela entsha yokudla.
Imithombo:
Cordain, L. "I-Paleo Diet Revised" I-Hoboken, NJ: UJohn Wiley & Sons, Inc. 2011
I-Frassetto, L. "Ukuthuthukiswa kwe-Metabolic kanye ne-physiologic kusukela ekudleni i-paleolithic, umzingeli wokudla uhlobo lokudla" I- European Journal of Clinical Nutrition 2009 63: 947-955.
Spreadbury, I. "Ukuqhathaniswa nokudla kwamadlozi kubonisa ukuthi ama-carbohydrate aminyene ama-acellular akhuthaza i-microbiota evuthayo, futhi kungaba yimbangela yokudla eyinhloko yokumelana ne-leptin nokukhuluphala" Isifo sikashukela, i-Metabolic Syndrome kanye nokukhuluphala: I-Target and Therapy 2012 5: 175-189.
Sisson, M. "I-Primal Blueprint" 2012 Malibu, CA: Primal Nutrition, Inc.