I-Paleo Diet: Ithini Isayensi Ngokudla Njengokhokho Bethu?
La ukudla kwe-paleo, obeye aziwe njengo ukudla kwe-paleolithic o ukudla kwe-caveman, kusekelwe embonweni wokudla ukudla okufana nalokho okhokho bethu abakudla ngesikhathi sePaleolithic. Lokhu kudla kugxile ekudleni okungakagaywa futhi akufaki lokho okwavela ngemuva kokuthuthuka kwezolimo.
Umsuka kanye Nomqondo Wokudla Kwe-Paleo
I-hypothesis eyinhloko yokudla kwe-paleo ukuthi abantu banamuhla kufanele badle ukudla okufana nokokhokho babo. Abazingeli-abaqoqi ukuze uthuthukise impilo yakho. Lokhu kudla, okugqugquzelwa udokotela we-gastroenterologist u-Walter L. Voegtlin futhi kamuva kwaduma ngababhali abafana no-Loren Cordain, kuphakamisa ukudla okufana noku. inyama enciphile, inhlanzi, izithelo, imifino, ama-walnuts y imbewu. Imikhiqizo etholakala kwezolimo zanamuhla ayifakiwe, njenge ubisi, izindunduma, futhi okusanhlamvu kusetshenziwe.
Okuyisisekelo kwe-Paleo Diet
Enye yezimpikiswano eziyinhloko ezivuna lokhu kudla umqondo wokuthi umzimba womuntu awuzange uguquke ngokwanele ukuze uvumelane nokudla kwesimanje, okucutshungulwayo, ukusola izinkinga ezihlukahlukene zempilo. I-paleo diet ifuna ukulingisa amaphethini okudla abazingeli-abaqoqi ukuthuthukisa impilo ye-metabolic, ukunciphisa ukuvuvukala, nokuvimbela izifo ezingapheli.
Ukudla okuvunyelwe kulokhu kudla kuhlanganisa:
- Inyama emnandi: Inyama yenkomo efunzwe utshani, inkukhu, i-turkey, iwundlu, nengulube.
- Ukudla kwasolwandle nezinhlanzi: I-Salmon, i-trout, izimfanzi, ama-oyster nezinye izinhlanzi nezimbaza.
- Izithelo nemifino: Ama-apula, ubhanana, ama-strawberries, isipinashi, i-broccoli, upelepele, phakathi kwabanye.
- Amantongomane kanye nembewu: Ama-alimondi, ama-walnuts, imbewu ye-chia, imbewu ye-sunflower.
- amafutha enempilo: Amafutha omnqumo, amafutha kakhukhunathi, amafutha kakotapheya.
Ukudla okufanele ukugweme kufaka:
- Amathuna: ukolweni, oats, ibhali, irayisi.
- Imikhiqizo yobisi: Ubisi, ushizi, iyogathi, ibhotela.
- I-Legumes: Ubhontshisi, udali, uphizi, amakinati.
- Imikhiqizo egayiwe kanye noshukela ocolisisiwe: Amaswidi, iziphuzo ezibandayo, ukudla okusheshayo.
Ubufakazi Besayensi Bokudla Kwe-Paleo
Ucwaningo ngokudla kwe-paleo lubonise imiphumela exubile. Ezinye izifundo zibonisa ukuthi lokhu kudla kungathuthukisa imingcele ethile yezempilo. Isibonelo, ucwaningo olushicilelwe ku I-Journal of Medicine yangaphakathi ibonisa ukuthi ukudla kwe-paleo kunganciphisa inkomba yomzimba omkhulu (IMC), i ukuzungeza ukhalo kanye namazinga e-triglyceride uma kuqhathaniswa nokudla okujwayelekile kwaseNtshonalanga.
Olunye ucwaningo lwe I-European Journal ye-Clinical Nutrition Ugcizelele ukuthi abantu abane uhlobo 2 sikashukela mellitus owalandela ukudla kwe-paleo wabonisa ukuthuthukiswa okuphawulekayo ekulawuleni i-glycemic kanye nokuzwela kwe-insulin.
Naphezu kwalokhu okutholakele, ezinye izifundo ziqokomisa ukulinganiselwa kanye nokuchema okungenzeka. Ucwaningo lubonisa ukuthi ukuthuthukiswa okuningi kungase kungabi yedwa ekudleni kwe-paleo, kodwa ku- ukunciphisa ukudla okugaywe nge-ultra-processed kanye nokwanda kokudla okuphelele nokusha.
Izingxabano Nokugxeka
Phakathi kokugxekwa kokudla kwe-paleo kuwubufakazi bokuthi izidlo zomzingeli zazihluke kakhulu futhi zihluka kakhulu ngesifunda kanye nokutholakala kokudla. Ngakho-ke, umqondo wokudla okukodwa kwe-"Stone Age" kungenzeka ungabi nemba ngokomlando noma usebenze kubo bonke abantu besimanje.
Ukwengeza, abanye ochwepheshe kwezokudla kanye nempilo yomphakathi, njengalabo abavela kwa I-Academy of Nutrition and Dietetics, uxwayise ngokuqeda ngokuphelele amaqembu okudla, njengobisi nokusanhlamvu, okunezinzuzo ezifakazelwe zempilo yenhliziyo nemithambo yegazi.
Enye iphuzu lokugxekwa ukuthi ukudla kwe-paleo kungase kube imingcele futhi kunzima ukulandela isikhathi eside, okungaholela ekubuyeleni emaphethini okudla okunempilo kancane.
Imiphumela Yezempilo Nokucatshangelwa
Kunobufakazi bokuthi ukulandela ukudla kwe-paleo kungaba nomthelela omuhle esikhathini esifushane, njengokuthuthukisa ukuzwela kwe-insulin futhi unciphise amazinga e-cholesterol e-LDL. Kodwa-ke, ukuqeda ukudla okuthile nakho kungaholela ekuntulekeni komsoco uma kungaphathwa ngendlela efanele.
Isibonelo, ukukhishwa kwe ubisi kungaphumela ekungadlini ngokwanele i-calcium novithamini D, okubalulekile empilweni yamathambo. Ngokufanayo, ukuqedwa kwe okusanhlamvu okuphelele inganciphisa ukudla kwe-fiber, okubalulekile empilweni yokugaya ukudla.
Ukucatshangelwa Kwemvelo kanye Nokuziphatha
Abanye abagxeki baveza ukuthi ukudla kwe-paleo kungase kube nomthelela imvelo ebalulekile ngenxa yokusebenzisa kwabo inyama ephezulu kanye nokunciphisa ukusetshenziswa kokudla okuvela emithonjeni esimeme efana nemifino kanye nezinhlamvu. Ukukhiqizwa kwenyama kune-carbon footprint ephezulu uma kuqhathaniswa nokudla okusekelwe ezitshalweni, okwenza kube nesidingo sokucabangela ibhalansi phakathi kwezempilo kanye nokusimama kwemvelo.
Ngezizathu zokuziphatha, ukudla kwe-paleo kuye kwabuzwa ukuthi akufinyeleleki kuwo wonke umuntu ngenxa yezindleko nokutholakala kokudla okufana nenyama yenkomo enotshani noma inhlanzi entsha.
Ukuqhathanisa nezinye izidlo
Ngokungafani nalokho Ukudla kwaseMedithera, okukhuthaza ukusetshenziswa kokusanhlamvu okuphelele, okusanhlamvu, kanye nobisi, ukudla kwe-paleo kugxile kakhulu enyameni nasemifino. Ukudla kwaseMedithera kuye kwafundwa kabanzi futhi kuhlotshaniswa nokuncipha kwengozi yesifo senhliziyo kanye nezinye izimo ezingapheli, okwenza kube inketho ekhangayo futhi enokulinganisela kwabaningi.
Uma kuqhathaniswa nokudla ketogenicKokubili ukudla kunciphisa kakhulu ukusetshenziswa kwe-carbohydrate, kodwa ukudla kwe-ketogenic kugcizelela kakhulu amafutha aphezulu kanye nama-carbohydrate aphansi kakhulu ngenhloso yokugcina umzimba usesimweni se-ketosis. Nakuba ukudla kwe-paleo akufuni ngempela ukulondoloza lesi simo se-metabolic.
Amathrendi amanje nawesikhathi esizayo ekudleni kwe-Paleo
Ikusasa lokudla kwe-paleo lingathonywa intuthuko yesayensi yokudla okunomsoco kanye nezifundo ezinikeza ukuqonda okungcono kwemiphumela yesikhathi eside yalokhu kudla kubantu abahlukene. Ngaphezu kwalokho, ukuqwashisa okwengeziwe kokusimama kanye nokulandelana kwemvelo kungaholela ekuguquleni noma ekuguqulweni kwalokhu kudla.
Kubalulekile ukucabangela kokubili izincomo zochwepheshe bezempilo kanye nobufakazi besayensi lapho kucutshungulwa noma yiziphi izinguquko ezibalulekile zokudla. Ukuqonda okugcwele komthelela womuntu ngamunye kanye nomhlaba wonke wokudla kwe-paleo kudinga ucwaningo olwengeziwe kanye nedatha enkulu.
Ukuze uhlole izifundo nezindaba ezihlobene nokuthuthuka kwesayensi yokudla nokudla, ungabuyekeza imithombo ethembekile njenge Ishicilelwe y I-MedlinePlus.