Zakudya za Paleo - maubwino, maubwino ndi ma menyu a sabata

Zakudya za Paleolithic (zakudya za Paleolithic) zimakhazikitsidwa ndi zomwe anthu amati amakhala mu Stone Age. Menyu yazakudya zotere sizimaphatikizapo mkaka, chimanga, shuga ndi chakudya china chilichonse chomwe chakonzedwa ndipo chimakhala ndi zinthu zina mwachilengedwe.

Zakudya zamtunduwu zimayang'ana kudya zakudya zabwino kwambiri zamapuloteni (nyama, nsomba, nsomba, mazira), komanso masamba a zipatso, zipatso, mtedza ndi zipatso. Mwanjira ina, chakudya chimatanthauza kudya zakudya zokha zomwe zimapezeka kwa wopanga phanga akuchita kusaka ndi kusonkhanitsa.

Zakudya za paleo ndizovuta. Ndipo ngakhale othamanga omwe adziwonera okha akusangalala ndi zotsatirazi, mtundu watsopanowu wa zakudya ulinso ndi otsutsa ambiri komanso otsutsa.

Ubwino wa zakudya za paleo

Asayansi ambiri odziwika bwino opatsa thanzi amawona kuti zakudya za Paleolithic ndizowopsa pazaumoyo. M'malingaliro awo, pali chiopsezo chachikulu chokhala ndi zovuta zazikulu pakugwira ntchito kwa thupi mwa anthu omwe amatsata mwala wa Stone Age kwanthawi yayitali.

Malingaliro a otsutsawo atengera maphunziro omwe amathandizira ubale wambiri wodya mapuloteni omwe ali pachiwopsezo cha matenda amtima ndi matenda ena. Pa nthawi imodzimodziyo, kukana kudya chakudya chambiri, kuphatikizapo chimanga, malinga ndi asayansi, zimakhudza kagayidwe kake, zimayambitsa kusokonezeka kwam'mimba, kusokonezeka kwa mahomoni komanso kutaya mphamvu.

Othandizira amati kudya zakudya zabwino kwambiri zamapuloteni pamodzi ndi zipatso ndi ndiwo zamasamba kumalimbitsa chitetezo cha mthupi, kumachepetsa kunenepa kwambiri komanso kumapangitsa khungu komanso tsitsi kukhala ndi thanzi labwino.

Omvera zakudya za paleo akuwonetsa izi:

1. Zotsatira zachangu.Kupewa zakudya zokhala ndi mavitamini ambiri ndikuyika m'malo mwake ndi mapuloteni ndi CHIKWANGWANI kumapangitsa kuti muchepetse thupi. Makilogalamu oyamba amayamba "kusungunuka pamaso pathu" mkati mwa masabata 1-3. Ndicho chifukwa chake zakudya za paleo ndizodziwika kwambiri pakati pa omwe akufuna kuonda.
2. Palibe njala.Kumva njala pa zakudya za Paleo sikumveka chifukwa cha kukhazikika kwa shuga wamagazi. Popeza mankhwala onse ololedwa amakhala ndi index ya glycemic yotsika kapena yapakatikati, shuga amatulutsidwa m'magazi pamlingo wambiri, insulin imakhazikika, ndipo njala imachepa kwambiri.
3. Kudya kwa kalori mukudzilamulira nokha. Palibe malamulo okhwima, muyenera kungotsatira mndandanda wazinthu zovomerezeka osagwiritsa ntchito zoletsedwa. Mosiyana ndi zakudya zoyenera, zomwe zimachepetsa kwambiri kuchuluka kwa ma calories m'zakudya, mfundo yayikulu ya zakudya za paleo ndikuti magazi azikhala ochepa magazi, zomwe zimayambitsanso mafuta.

Ubwino wa zakudya

Kwa CrossFitters ambiri, cholinga choyamba ndikupangitsa kuti matupi awo akhale olimba ndikuchepetsa. Maphunziro olimbitsa thupi a nthawi yayitali kuphatikiza ndi zakudya za paleo ndi njira yolunjika yochepetsera thupi.

Tiyeni tiwone momwe kuwonongeka kwamafuta kumagwirira ntchito mwa anthu pazakudya za Stone Age.

Pambuyo pa kulimbitsa thupi kwambiri komwe kumaphatikizapo kugwira ntchito yamagulu onse aminyewa, thupi limayamba kuchira. Pakadali pano, minofu ikukumana ndi vuto lalikulu la glycogen (minofu ya shuga), yomwe othamanga amakonda kudzaza ndi chakudya chosavuta.

Ngati cholinga cha wothamanga ndikuwotcha mafuta, kudya zomanga thupi mukamaliza maphunziro, zimayambitsa njira ya ketosis mthupi - kuwonongeka kwa mafuta ake ndikuyigwiritsa ntchito ngati gwero la kupezanso mphamvu ndi mphamvu. Ichi ndichifukwa chake Zakudya za Paleo ndi CrossFit zimaphatikizana kuti zizipangitsa kuti muchepetse kunenepa.

Komabe, pali chiopsezo kuti ena Paleo CrossFitters atha kukhala otopa komanso opanikizika kwambiri akamachita masewera olimbitsa thupi. Pofuna kupewa zotsatirazi, ndikwanira kudya zipatso zambiri zokhala ndi chakudya chabwino, wowuma ndi pectin, monga nthochi, mapichesi, mphesa, mapeyala ndi zina. Phatikizani pazakudya zanu zakudya zambiri zamafuta amino acid: mtedza, nsomba zamafuta, mafuta amafuta osasankhidwa bwino.

Zotsutsana ndi zakudya za paleo:

• chiwindi ndi matenda a impso;
• kusokonezeka mu ntchito ya mundawo m'mimba;
• nthawi ya exacerbation matenda aakulu;
• mimba ndi mkaka wa m'mawere.

Ndemanga za zakudya za paleo

Crossfit ndi zakudya za paleo ndi zochitika zatsopano mdziko lamasewera. Komabe, mayankho ochokera kwa othamanga ndi zotsatira za maphunziro awo ndiwowonetseratu ndipo akuyenera kuyang'aniridwa.

Greg Glassman, yemwe anayambitsa CrossFit, anali m'modzi mwa oyamba kukumana ndi zovuta zakudya za paleo. Amalimbikitsa akatswiri onse azakudya kuti azidya masamba ambiri ndi nyama, mtedza ndi mbewu, azipewa shuga ndi wowuma, ndikudya kuti azichita masewera olimbitsa thupi bwino osanenepa. Greg Glassman akuti zakudya za paleo ndiye mtundu wabwino kwambiri wazakudya zamunthu. Malingaliro ake, kuchuluka kwa chakudya mu zakudya kumabweretsa matenda a shuga.

Jackie Perez, katswiri wodziwika bwino wothamanga wa CrossFit, nawonso akuyanja. Asanadziwe za CrossFit, Jackie adakhala maola ambiri akuchita masewera olimbitsa thupi, komanso osachita zolimbitsa thupi, osayang'anira momwe amadyera, ndipo samamvetsetsa chifukwa chomwe chiwerengerocho sichinasinthe. Ndipo ndi pomwe Jackie adayamba kuphunzitsa ndi wophunzitsa malingana ndi machitidwe CrossFit, ndipo zakudya za paleo zidakhala zomwe amakonda kudya, zotsatira zake sizinabwere posachedwa.

Cheryl Brost, mkazi wazaka 43 wa Crossfit yemwe adapambana malo achiwiri pa Reebok Crossfit Games ku 2014, akuti njira yoyamba yopita panjira yolimbitsa thupi iyenera kukhala njira yoyenera kudya zakudya za paleo. Cheryl samalemera chakudya chilichonse ndipo samawerengera zopatsa mphamvu, chifukwa amadziwa bwino momwe nyama yanthaka ya 100 gramu ndi kapu ya saladi ya masamba imawonekera.

Menyu yowonetsa sabata

Chifukwa chake, kubwereza mfundo yayikulu: Zakudya za Paleolithic zimaphatikizaponso zakudya zambiri zamapuloteni, komanso masamba, zipatso ndi mtedza. Ndizoletsedwa kudya shuga, tirigu, zopangidwa ndi mkaka, ndi chakudya chilichonse chomwe chapangidwa, chokhala ndi zowonjezera kapena zosinthidwa. Sinthani zosankha za sabata iliyonse kutengera zomwe mumakonda pazakudya zololedwa.

Tsatirani malamulo angapo:

• M'mawa, pakati pa chakudya ndi tsiku lonse, imwani madzi oyera opanda kaboni. Kukula, kumakhala bwino. Nthawi zonse muzinyamula botolo la madzi akumwa oyera mukamachita masewera olimbitsa thupi.
• Yesetsani kuphika masamba kwa nthawi yayitali kuti mupewe kutaya mavitamini.
• Tengani ma vitamini ndi ma mineral malinga ndi zosowa za thupi lanu, makamaka munthawi yakuchira, panthawi yamavuto komanso kusowa kwama vitamini.
• Ngati mumachita CrossFit tsiku lililonse, khalani omasuka kuonjezera chakudya m'zakudya chifukwa cha zipatso ndi zipatso zambiri. Komanso, mugwiritse ntchito mapuloteni ambiri.
• Ngati simukufuna kutsatira zakudya za paleo, mutha kuwonjezera mkaka ndi mkaka pazakudya zanu. Ndibwino kuti musaphike kapena kuwotcha nyama ndi nsomba, koma kuphika poto wamafuta.

Pansipa pali chitsanzo cha chakudya chamlungu ndi mlungu cha CrossFit, zakudya za Paleo, komanso munthu wochepera thupi. Zakudya zazing'ono zing'onozing'ono zimaloledwa pakati pa chakudya chachikulu.

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