I-Paleolithic Diet (i-Paleo Diet) isuselwa ekudleni okuhlosiwe komuntu owayehlala ku-Stone Age. Imenyu yokudla okunjalo ayibandakanyi imikhiqizo yobisi, okusanhlamvu, ushukela nokunye ukudla okuye kwacubungulwa futhi kunezakhi ezingezona ezemvelo ekubunjweni kwayo.
Lolu hlobo lokudla kuhloswe ngalo ukudla ukudla okuphezulu kwamaprotheni (inyama, inhlanzi, ukudla kwasolwandle, amaqanda), kanye nemifino ecebile i-fiber, izithelo, amantongomane namajikijolo. Ngamanye amagama, ukudla kusho ukudla kuphela lokho kudla okwakutholakala kumuntu ongumhume owayezama ukuzingela nokuqoqa.
Ukudla kwe-paleo kunempikiswano. Futhi yize abasubathi abazibonele ngokwabo bejabule kakhulu ngemiphumela, uhlobo olusha lokudla nalo lunabagxeki nabaphikisi abaningi.
Izinzuzo zokudla kwepaleo
Ososayensi abaningi abahlonishwayo abanomsoco babheka ukuthi ukudla kwe-Paleolithic kuyingozi empilweni. Ngokombono wabo, kunengozi enkulu yokuthola ukuphazamiseka okukhulu emsebenzini womzimba kubantu ababambelela ekudleni kwe-Stone Age isikhathi eside.
Umbono wabagxeki usekelwe ezifundweni ezisekela ubudlelwane bokudla ngokweqile kwamaprotheni ngengozi yezifo zenhliziyo nezinye izifo. Ngesikhathi esifanayo, ukwenqaba ukudla ama-carbohydrate ayinkimbinkimbi, kufaka phakathi okusanhlamvu, ngokusho kososayensi, kuthinta kabi imetabolism, kubangela ukuphazamiseka kokugaya ukudla, ukuphazamiseka kwamahomoni nokuphelelwa amandla.
Abasekeli bathi ukudla amaprotheni asezingeni eliphakeme kanye nezithelo nemifino kuqinisa amasosha omzimba, kunciphise isisindo esiningi, futhi kuthuthukise impilo yesikhumba nezinwele jikelele.
Abalandeli bokudla kwe-paleo bagqamisa izinzuzo ezilandelayo:
- Imiphumela esheshayo.Ukugwema ukudla okunothe kwe-carbohydrate nokukufaka esikhundleni samaprotheni ne-fiber nakanjani kuholela ekunciphiseni isisindo ngokushesha. Amakhilogremu okuqala aqala ngokoqobo "ukuncibilika phambi kwamehlo ethu" kungakapheli amasonto ama-1-3. Yingakho ukudla kwepaleo kudume kakhulu kulabo abafuna ukunciphisa umzimba.
- Ayikho indlala.Umuzwa wendlala ekudleni kwe-Paleo awuzwakali, ngenxa yezinga elizinzile likashukela egazini. Njengoba yonke imikhiqizo evunyelwe inenkomba ephansi noma ephakathi nendawo ye-glycemic, i-glucose ikhishelwa egazini ngomthamo wamamitha, amazinga e-insulin azinzile, futhi nesifiso sokudla sinciphile ngokuphawulekayo.
- Ukudla ikhalori uyazilawula. Ayikho imikhawulo eqinile, udinga nje ukunamathela kuhlu oluphambili lwemikhiqizo evunyelwe futhi ungasebenzisi eyenqatshelwe. Ngokungafani nokudla okujwayelekile, okunciphisa kakhulu inani lama-calories ekudleni, umgomo oyinhloko wokudla kwe-Paleo ukugcina amazinga kashukela egazini aphansi, nawo avuselele inqubo yokushisa amafutha.
Izinzuzo zokudla
Kwabaningi beCrossFitters, inhloso ephambili ukuthola imizimba yabo isesimweni futhi banciphise isisindo. Ukuqina okuphezulu, ukuqeqeshwa kwesikhathi eside kuhlanganiswe nokudla kwe-paleo kuyindlela eqonde ngqo ekunciphiseni isisindo ngokushesha.
Ake sibheke ukuthi ukwehla kwamafutha kusebenza kanjani kubantu ekudleni kwe-Stone Age.
Ngemuva kokuzivocavoca okukhulu okubandakanya ukusebenza kuwo wonke amaqembu emisipha, umzimba uqala isigaba sokululama esisebenzayo. Ngalesi sikhathi, imisipha ibhekene nokushoda okukhulu kwe-glycogen (ushukela wemisipha), abagijimi abavame ukugcwalisa ngama-carbohydrate alula.
Uma inhloso yomsubathi ukushisa amanoni, ukudla amaprotheni ngemuva kokuqeqeshwa, kuqala inqubo ye-ketosis emzimbeni - ukuwohloka kwamafutha ayo futhi uwasebenzise njengomthombo wokuthola amandla namandla. Kungakho iPaleo Diet neCrossFit zihlangana ukuholela ekwehliseni isisindo okuqinisekisiwe.
Kodwa-ke, kunengozi yokuthi abanye bePaleo CrossFitters bangazizwa bekhathele futhi becindezelekile ngesikhathi sokuzivocavoca ngamandla. Ukugwema imiphumela enjalo, kwanele ukudla izithelo eziningi ezicebile ngama-carbohydrate anempilo, isitashi kanye ne-pectin, njengobhanana, amapentshisi, amagilebhisi, amapheya nokunye. Faka ekudleni kwakho ukudla okuningi okunothe ngama-amino acid anamafutha: amantongomane, inhlanzi enamafutha, uwoyela wemifino ongachazwanga osezingeni
Ukungafani kokudla kwe-paleo:
- isifo sesibindi nesinso;
- ukuphazamiseka emsebenzini we pheshana emathunjini;
- izinkathi zokwanda kwezifo ezingamahlalakhona;
- ukukhulelwa kanye ne-lactation.
Ukubuyekezwa kokudla kwepaleo
I-Crossfit kanye ne-paleo diet yizinto ezintsha kakhulu emhlabeni wezemidlalo. Noma kunjalo, impendulo evela kubasubathi nemiphumela yokuqeqeshwa kwabo iyakhombisa futhi idinga ukunakwa.
UGreg Glassman, umsunguli weCrossFit, wayengomunye wabokuqala ukuzwa nokuzwa imiphumela yokudla kwepaleo. Ukhuthaza bonke abezokudla ukuthi badle imifino nenyama eningi, amantongomane nembewu, bagweme ushukela nesitashi, futhi badle ukuze baziqeqeshe kahle futhi bangakhuluphali. UGreg Glassman uthi uhlobo lwe-paleo luhlobo oluhle kakhulu lokudla komuntu. Ngokubona kwakhe, inani eliningi ngokweqile lama-carbohydrate ekudleni ngokuqinisekile liholela kusifo sikashukela.
UJackie Perez ngumsubathi owaziwayo ongumqeqeshi weCrossFit naye ovumayo. Ngaphambi kokuthola ngeCrossFit, uJackie wachitha amahora amaningi eqeqeshwa i-cardio namandla ejimini, ngenkathi engabheki indlela adla ngayo, futhi engaqondi ukuthi kungani isibalo sakhe sihlala singashintshi. Futhi kuphela lapho uJackie eqala ukuziqeqesha nomqeqeshi ngokohlelo I-CrossFit, nokudla kwepaleo kwaba yindlela yakhe ejwayelekile yokudla, imiphumela ayizange ifike isikhathi eside.
UCheryl Brost, owesifazane oneminyaka engu-43 ubudala we-Crossfit owathola indawo yesi-2 eReebok Crossfit Games ngo-2014, uthi isinyathelo sokuqala sendlela yokuqina komzimba kanye nempilo kufanele kube yindlela efanele yokudla ukudla kwepaleo. UCheryl akakali konke ukuphakelwa kokudla kwakhe futhi akabali amakhalori, ngoba wazi kahle ukuthi inyama yenkomo engu-100-gram nenkomishi yesaladi yemifino ibukeka kanjani.
Imenyu ekhomba isonto
Ngakho-ke, ukuphinda iphuzu eliyinhloko: Ukudla kwe-Paleolithic kufaka phakathi izinhlobo eziningi zokudla okunothe amaprotheni, kanye nemifino, izithelo namantongomane. Akuvunyelwe ukudla ushukela, okusanhlamvu, imikhiqizo yobisi, nanoma yikuphi ukudla okucutshunguliwe, okuqukethe izithasiselo zokufakelwa noma ukuguqulwa kofuzo. Shintsha imenyu yamasonto onke ngokuya ngokuthanda komuntu ngakunye kokudla okuvunyelwe.
Landela imithetho eminingi:
- Ekuseni, phakathi kokudla nosuku lonke, phuza amanzi ahlanzekile angenawo umoya. Okukhulu, kungcono. Njalo phatha ibhodlela lamanzi okuphuza ahlanzekile uma uzivocavoca.
- Zama ukungapheki imifino isikhathi eside ukugwema ukulahleka kwamavithamini.
- Thatha izakhiwo zamavithamini nezamaminerali ngokuya ngezidingo zomzimba wakho, ikakhulukazi ngezikhathi zokululama ekuguleni, ngezikhathi zokuxineka kanye nokushoda kwamavithamini wonyaka.
- Uma wenza i-CrossFit nsuku zonke, zizwe ukhululekile ukukhulisa inani lama-carbohydrate ekudleni ngenxa yenani elikhulu lezithelo namajikijolo. Futhi kulokhu, sebenzisa amaprotheni amaningi.
- Uma ungahleleli ukulandela ukudla okuqinile kwe-paleo, ungangeza ubisi nemikhiqizo yobisi ekudleni kwakho. Kungcono ungadlile noma upheke inyama nenhlanzi, kepha ukupheka epanini lokuthosa emafutheni omnqumo.
Ngezansi kunesibonelo sokudla okwenziwa masonto onke kweCrossFit, ukudla kwePaleo kanye nokulahleka kwesisindo. Ukudla okuncane okuvumelekile kuvunyelwe phakathi kokudla okuyinhloko.
UMsombuluko | Isidlo sokuqala | I-omelet yamaqanda amathathu noma amaqanda amathathu abilisiwe. Eminye imifino eshubile. |
| Snack ngaphambi kokuzivocavoca ekuseni | I-aphula elilodwa noma ubhanana owodwa. | |
| Isidlo sesibili | 100-200 g wezinhlanzi ezimhlophe noma inkukhu. Isaladi yemifino. | |
| Isiphuzo sangaphambi kokuzivocavoca | Idlanzana (100 g) lamajikijolo noma u-30 g wamantongomane. | |
| Isidlo sesithathu | Isaladi yemifino, efafazwe ngamantongomane agayiwe, ngamafutha omnqumo noma ukugqoka ijusi kalamula. Ingxenye enkulu (400-500 g) yenkukhu eshubile. Isitshulu semifino esenziwe nge-zucchini, i-bell pepper, u-anyanisi kanye nezaqathe. | |
NgoLwesibili | Isidlo sokuqala | I-omelet yamaqanda amabili noma amaqanda amabili abilisiwe. Ingxenye encane yesaladi lezithelo. |
| Snack ngaphambi kokuzivocavoca ekuseni | Ubhanana owodwa noma ipheya elilodwa, idlanzana lamajikijolo amasha. | |
| Isidlo sesibili | 200 g wenhlama yenkukhu noma 200 g wenkomo. Ukuhlobisa imifino esitshulu noma eshubile. | |
| Isiphuzo sangaphambi kokuzivocavoca | Ingxenye yesaladi lezithelo (ubhanana, umango, ibhece), efafazwe nganoma yimaphi amantongomane futhi afakwe ujusi kalamula. | |
| Isidlo sesithathu | Inkukhu yebele (200-300 g), iphekwe nganoma iyiphi indlela. I-150-200 g ye-asparagus ebilisiwe enongwe ngamafutha omnqumo. | |
NgoLwesithathu | Isidlo sokuqala | Omelet amaqanda amathathu ngamakhambi. Ingxenye encane yesaladi lezithelo. |
| Snack ngaphambi kokuzivocavoca ekuseni | Ipentshisi elilodwa namajikijolo amasha. | |
| Isidlo sesibili | I-150 g yezinhlanzi zasolwandle ezilungiselelwe nganoma iyiphi indlela. Iklabishi le-Peking, ikhukhamba kanye nesaladi yemifino, okunongwe ngamafutha omnqumo. | |
| Isiphuzo sangaphambi kokuzivocavoca | Idlanzana lamantongomane (angadluli ku-30 g) ne-apula elilodwa. | |
| Isidlo sesithathu | 200 g wezinhlanzi ezibomvu ezishubile. Ukholifulawa iyisitshulu anyanisi. | |
ULwesine | Isidlo sokuqala | Amaqanda amabili abhajisiwe. Idlanzana lamajikijolo amasha. |
| Snack ngaphambi kokuzivocavoca ekuseni | Ingxenye yesaladi lezithelo enama-apula namantongomane. | |
| Isidlo sesibili | Izinhlanzi ezimhlophe ezingama-150g. Isaladi yemifino emisha (iklabishi lamaShayina, ukhukhamba, u-anyanisi, upelepele). | |
| Isiphuzo sangaphambi kokuzivocavoca | Ubhanana owodwa noma i-apula elilodwa. | |
| Isidlo sesithathu | I-200-300 g yenkukhu yesifuba senkukhu enamakhowe namakhambi. Iqanda elilodwa elibilisiwe. | |
ULwesihlanu | Isidlo sokuqala | Omelet amaqanda amathathu ngamakhambi. Ingxenye encane yesaladi lezithelo. |
| Snack ngaphambi kokuzivocavoca ekuseni | I-aphula elilodwa noma idlanzana lamagilebhisi (100 g). | |
| Isidlo sesibili | 200 g wenkomo, eshubile nemifino. Ukuphakwa kwesaladi yemifino entsha. | |
| Isiphuzo sangaphambi kokuzivocavoca | Idlanzana lamantongomane (kufika ku-30 g) nobhanana owodwa. | |
| Isidlo sesithathu | 200 g wezinhlanzi ezibilisiwe. Imifino ekhishwe ngamakhowe no-anyanisi. | |
NgoMgqibelo | Isidlo sokuqala | Amaqanda amabili abilisiwe. Izithelo isaladi. |
| Snack ngaphambi kokuzivocavoca ekuseni | Ubhanana owodwa, amantongomane athile. | |
| Isidlo sesibili | 200 g wezinhlanzi ezibomvu eziphekwe kuhhavini ngolamula. Imifino ebhakwa ngamakhowe no-anyanisi. | |
| Isiphuzo sangaphambi kokuzivocavoca | Ingxenye encane yesaladi lezithelo nedlanzana lamajikijolo amasha. | |
| Isidlo sesithathu | I-200 g ene-steamed turkey fillet. Isitshulu semifino esenziwe ukholifulawa, i-zucchini, isitshalo seqanda kanye no-anyanisi. | |
NgeSonto | Isidlo sokuqala | Omelet amaqanda amabili ngamakhambi. Imifino eshubile (i-zucchini, ukholifulawa). |
| Snack ngaphambi kokuzivocavoca ekuseni | Idlanzana lamantongomane (kufika ku-30 g) ne-apula elilodwa. | |
| Isidlo sesibili | I-150 g yenkomo ephekwe kuhhavini ngamakhowe. Isaladi yemifino emisha (iklabishi lamaShayina, ukhukhamba, u-anyanisi). | |
| Isiphuzo sangaphambi kokuzivocavoca | Ubhanana owodwa nedlanzana lamajikijolo amasha. | |
| Isidlo sesithathu | 200 g wezinhlanzi ezimhlophe eziyisitshulu ezinanyanisi namakhambi. Ukunikezwa kwanoma yimiphi imifino eshubile. |
