Bɔku tɔk de bɔt nyu it plan dɛn tɛm ya, nɔto so? Wi de yɛri wɔd dɛn lɛk Paleo ɛn Vegan ɔltɛm. So imajin wan nyu we fɔ it we go jɔyn di bɛst pan dɛn tu men it ya. Na so dem de kol di ‘Pegan’ diet. Tide, wi go tɔk bɔt wetin i rili bi, wetin yu kin it pan am , ɛn udat i fayn fɔ.
Fɔ tɔk am simpul wan, wetin na di Pegan it?
Dis na rili wan rili simpul kɔnsɛpt. Di wɔd Pegan na wan kɔmbaynshɔn fɔ di wɔd dɛn Paleo ɛn Vegan .
- Paleo Diet: Dis min se wi fɔ it ful it, lɛk di wan dɛn we wi gret gret granpa dɛn bin de fɛn ɛn gɛda. Dat min frut, vɛjitebul , mit, fish , ɛn nɛt.
- Vegan Diet: Dis min se yu fɔ avɔyd animal prɔdak dɛn ɔltogɛda ɛn it ɔl di it dɛn we dɛn mek wit plant.
So di Pegan it de kam togɛda di bɛst pan ɔl tu di wɔl dɛn. Di men prinsipul na dat 75% pan yu it fɔ bi plant-based . Dat min tin dɛn lɛk vɛjitebul ɛn frut. di rεst 25% fכ kכmכt frכm animal prodakt (mit, fish, eg ).
Dis we ya de ɛmpɛsh fɔ it ful, fresh it dɛn as mɔ as yu ebul, we nɔ gɛt tin dɛn we de mek yu nɔ pwɛl ɔ we dɛn mek wit atifishal flawa. Dairy prodakt ɛn it dɛn we gɛt gluten fɔ avɔyd ɔltogɛda pan dis it.
So wetin yu kin it pan di Pegan diet?
Dis it de pe atɛnshɔn mɔ pan “klin it.” Dat min se fɔ it bɔku natura l it dɛn we dɛn nɔ prosɛs as yu ebul. Yu kin gɛt gud aidia bɔt dis bay we yu luk di tebul we de dɔŋ ya.
| Di kayn it we dɛn kin it | Diskripshɔn ɛn ɛgzampul dɛn |
|---|---|
| Vɛjitebul ɛn frut dɛn | Vɛjitebul dɛn we nɔ gɛt bɔku stach ɛn we gɛt smɔl glycemic index na in dɛn kin rɛkɔmɛnd mɔ. Fɔ ɛgzampul, tin dɛn lɛk brɔkoli, karɔt, bins, tomato, ɛn spinach. Frut dɛn bak kin fayn. |
| Di kayn nɛt ɛn sid dɛn | Nat dɛn lɛk amɔnd, pistachio, ɛn walnut, ɛn sid dɛn lɛk chia, flaks, ɛn pɔmpin sid. |
| Animal protɛin (25%) . | Bif we dɛn kin it gras, chukchuk, ɛn fish we nɔ gɛt bɔku mɛkuri, we gɛt bɔku fat (lɛk salmɔn, ɛring, ɛn kɔd). Yu kin it eg bak. |
| Grens dɛn we nɔ gɛt gluten | Dɛn nɔ kin rili advays dɛn tin ya. Ɛgzampul dɛn: Kwinoa, brawn rays, ɔts, amaranth. |
As fɔ shuga, yu kin yuz shuga na dis it. Bɔt na jɔs as tritmɛnt we dɛn kin gi wan wan tɛm . I nɔ fayn fɔ ad shuga ɛvride.
Wetin nɔ fayn fɔ it?
Tu men tin de fɔ pul pan yu it pan vegan it. Dis na it dɛn we gɛt gluten ɛn dairy . Dɔn bak, yu fɔ nɔ it bɔku tin dɛn we dɛn dɔn prosɛs we dɛn mek wit tin dɛn we dɛn kin kip fɔ lɔng tɛm.
| Fɔd dɛn we yu fɔ avɔyd | Ɛgzampul dɛn |
|---|---|
| Fɔd dɛn we gɛt gluten | Bred, pasta, bekeri prodak, bɔku siriɔs, bia. |
| Di it dɛn we dɛn kin mek wit milk | Kaw in milk, yogɔt, chiz. |
| Fɔd dɛn we dɛn dɔn prosɛs ɛn ɔda tin dɛn | Ɛnitin we gɛt peshɛnt sayd, tin dɛn we de mek dɛn nɔ pwɛl, atifishal kɔlɔ, ɔ flawa. |
Yu tink se dis it rili gɛt ɛni bɛnifit fɔ wɛlbɔdi biznɛs?
Na ya wi nid fɔ ɔndastand di rial tin we de apin. Fɔ tɔk di kɔrɛkt tin, dɛn stil nɔ gɛt dip sayɛns risach bɔt di Pegan it sɛf. So, masta sabi pipul dɛn se nɔto inof data de fɔ tɔk fɔ tru bɔt di bɛnifit dɛn we i de gi fɔ wɛlbɔdi biznɛs.
Bɔt, we yu luk di men prinsipul dɛn we de biɛn am, dat na, fɔ put it dɛn we dɛn mek wit plant fɔs , i klia se i de gi bɔku bɛnifit to wɛlbɔdi biznɛs. Risach dɔn sho se if pɔsin it mɔ vɛjitebul ɛn frut dɛn we gɛt fayv, dat kin mek ɔlman gɛt wɛlbɔdi ɛn i kin mek i nɔ gɛt sɔm sik dɛn. Sɔm stɔdi dɛn dɔn sho bak se it we dɛn mek wit plant kin ɛp fɔ ridyus di bɔdi wet ɛn fɔ mek di bad kɔlɔstrel nɔ bɔku .
Naw lɛ wi tɔk bɔt gluten.
Gluten nɔto bad tin fɔ ɔlman. If yu nɔ gɛt gluten intolerance ɔ yu gɛt mɛdikal kɔndishɔn lɛk Celiac Disease , yu nɔ nid fɔ pul gluten kɔmɔt na yu it kpatakpata. Sɔntɛnde, fɔ pul am kin bi prɔblɛm fɔ mek yu nɔ it fayn fɔ lɔng tɛm.
Infakt, risach dɔn sho se if yu ad ɔl di tin dɛn we yu de it ɛn ligɛm to yu it, dat kin rili fayn fɔ yu wɛlbɔdi. So, yu fɔ tink tu tɛm bɔt fɔ pul gluten we yu nɔ gɛt ɛni rizin fɔ mɛn yu.
Mɛsej we dɛn kin kɛr go na os
- Di Pegan it na wan kɔmbaynshɔn fɔ Paleo ɛn Vegan, we gɛt 75% it dɛn we dɛn mek wit plant ɛn 25% it dɛn we dɛn mek wit animal.
- Di men tin we wi de tɔk bɔt na fɔ avɔyd tin dɛn we dɛn dɔn prosɛs, it dɛn we dɛn mek wit milk, ɛn it dɛn we gɛt gluten.
- Pan ɔl we no patikyula risach nɔ de bɔt dis it , in it we dɛn mek wit plant kin gi wɛlbɔdi bɛnifit lɛk fɔ lɛf fɔ it bɔku bɔku it ɛn fɔ mek i nɔ gɛt bɔku kɔlɔstrel.
- Di tin we impɔtant pas ɔl: Bifo yu mek dis kayn big chenj to yu it ɛvride, mɔ if yu na nyu pɔsin fɔ it tin dɛn we dɛn mek wit plant, mek shɔ se yu tɔk to yu dɔktɔ. In ɔ pɔsin we sabi bɔt it kin ɛp yu fɔ mek wan it plan we go fayn fɔ yu ɛn i go mek shɔ se yu gɛt di tin dɛn we yu nid.
Pegan Dayt, Dayt, Hɛlti it, Wɛt Lɔs, Vegan, Paleo, Nutrishɔn
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