Masiku ano anthu ambiri amalankhula za mapulani atsopano azakudya , sichoncho? Timamva mawu ngati Paleo ndi Vegan nthawi zonse. Ndiye taganizirani njira yatsopano yodyera yomwe ikuphatikiza zakudya zabwino kwambiri ziwirizi. Umu ndi momwe zakudya za 'Pegan' zimatchulidwira. Lero, tikambirana za momwe zilili, zomwe mungadye pa izo , komanso omwe akuyenerera.
Mwachidule, kodi chakudya cha Pegan ndi chiyani?
Ili ndi lingaliro losavuta kwambiri. Liwu lakuti Pegan ndi kuphatikiza kwa mawu akuti Paleo ndi Vegan .
- Zakudya za Paleo: Izi zikutanthauza kudya zakudya zonse, monga zomwe makolo athu ankasaka ndi kusonkhanitsa. Izi zikutanthauza zipatso, ndiwo zamasamba , nyama, nsomba , ndi mtedza.
- Zakudya za Vegan: Izi zikutanthauza kupewa kwathunthu zakudya zochokera ku nyama ndikudya zakudya zochokera ku zomera zokha.
Choncho chakudya cha Pegan chimaphatikiza zabwino zonse ziwiri. Mfundo yaikulu ndi yakuti 75% ya zakudya zanu ziyenera kukhala zochokera ku zomera . Izi zikutanthauza zinthu monga ndiwo zamasamba ndi zipatso. 25% yotsalayo iyenera kuchokera ku nyama (nyama, nsomba, mazira ).
Njira iyi imalimbikitsa kudya zakudya zatsopano momwe zingathere, popanda zotetezera kapena zokometsera zopangidwa. Zakudya za mkaka ndi zakudya zomwe zili ndi gluten ziyenera kupewedwa kotheratu pa zakudya izi.
Ndiye mungadye chiyani pa zakudya za Pegan?
Zakudya izi zimayang'ana kwambiri pa "kudya koyera." Izi zikutanthauza kudya chakudya chachilengedwe chochuluka momwe mungathere. Mutha kupeza lingaliro labwino la izi poyang'ana tebulo ili m'munsimu.
| Mtundu wa chakudya | Kufotokozera ndi zitsanzo |
|---|---|
| Ndiwo zamasamba ndi zipatso | Ndiwo ndiwo zamasamba zomwe zili ndi sitachi yochepa komanso zomwe zili ndi index yotsika ya glycemic. Mwachitsanzo, zinthu monga broccoli, kaloti, nyemba, tomato, ndi sipinachi. Zipatso nazonso ndi zabwino. |
| Mitundu ya mtedza ndi mbewu | Mtedza monga amondi, pistachios, ndi walnuts, ndi mbewu monga chia, fulakesi, ndi dzungu. |
| Mapuloteni a nyama (25%) | Ng'ombe, nkhuku yodyetsedwa udzu, ndi nsomba zopanda mercury komanso mafuta ambiri (monga salimoni, herring, ndi cod). Muthanso kudya mazira. |
| Mbewu zopanda gluten | Izi sizimalimbikitsidwa kawirikawiri. Zitsanzo: Quinoa, mpunga wofiirira, oats, amaranth. |
Ponena za shuga, mutha kugwiritsa ntchito shuga mu zakudya izi. Koma nthawi zina ngati chakudya chokoma . Sikoyenera kuwonjezera shuga tsiku lililonse.
Kodi ndi chiyani chomwe sichili chabwino kudya?
Pali zinthu ziwiri zazikulu zomwe muyenera kusiya kudya musanadye zakudya zamasamba okha. Izi ndi zakudya zokhala ndi gluten ndi mkaka . Komanso, muyenera kuchepetsa zakudya zopangidwa ndi zosakaniza zomwe zimasungidwa kwa nthawi yayitali.
| Zakudya zopewera | Zitsanzo |
|---|---|
| Zakudya zokhala ndi gluten | Mkate, pasitala, zinthu zophika buledi, chimanga chambiri, mowa. |
| Zakudya za mkaka | Mkaka wa ng'ombe, yogurt, tchizi. |
| Zakudya zokonzedwa ndi zina | Chilichonse chokhala ndi mankhwala ophera tizilombo, zotetezera, mitundu yopangira, kapena zokometsera. |
Kodi zakudya zimenezi zili ndi ubwino uliwonse pa thanzi?
Apa tifunika kumvetsetsa momwe zinthu zilili. Kunena zoona, palibe kafukufuku wasayansi wozama pa zakudya za Pegan zokha. Chifukwa chake, akatswiri amati palibe deta yokwanira yotsimikizira ubwino wake pa thanzi.
Koma, mukayang'ana mfundo zoyambira zomwe zili kumbuyo kwake, ndiko kuti, kuika patsogolo zakudya zochokera ku zomera , n'zoonekeratu kuti zimapereka ubwino wambiri pa thanzi. Kafukufuku wapeza kuti kudya ndiwo zamasamba ndi zipatso zambiri zokhala ndi ulusi wabwino kumawongolera thanzi lonse ndikuchepetsa chiopsezo chotenga matenda ena. Kafukufuku wina akuwonetsanso kuti zakudya zochokera ku zomera zingathandize kuchepetsa kulemera kwa thupi ndikuchepetsa cholesterol yoyipa .
Tsopano tiyeni tikambirane za gluten.
Gluten si chinthu choipa kwa aliyense. Pokhapokha ngati muli ndi vuto la gluten kapena matenda monga Celiac Disease , simuyenera kuchotsa gluten kwathunthu muzakudya zanu. Kuchotsa gluten nthawi zina kungakhale cholepheretsa kudya zakudya kwa nthawi yayitali.
Ndipotu, kafukufuku akusonyeza kuti kuwonjezera tirigu ndi nyemba ku zakudya zanu kungakhale kwabwino pa thanzi lanu. Chifukwa chake, muyenera kuganizira kawiri za kuchotsa gluten popanda chifukwa chachipatala.
Uthenga Wopita Nawo Kunyumba
- Zakudya za Pegan ndi kuphatikiza kwa Paleo ndi Vegan, zomwe zimakhala ndi 75% ya zakudya zochokera ku zomera ndi 25% ya zakudya zochokera ku nyama.
- Cholinga chachikulu apa ndikupewa zakudya zokonzedwa kale, zakudya za mkaka, ndi zakudya zomwe zili ndi gluten.
- Ngakhale palibe kafukufuku wotsimikizika pa zakudya izi, zakudya zake zochokera ku zomera zingapereke ubwino wathanzi monga kuchepetsa thupi ndi kuchepetsa cholesterol.
- Chofunika kwambiri: Musanasinthe kwambiri zakudya zanu za tsiku ndi tsiku, makamaka ngati ndinu watsopano ku zakudya zochokera ku zomera, onetsetsani kuti mwalankhula ndi dokotala wanu. Iye kapena katswiri wa zakudya angakuthandizeni kupanga dongosolo la chakudya lomwe lili loyenera kwa inu ndipo adzaonetsetsa kuti mukupeza zakudya zomwe mukufuna.
Zakudya za Pegan, Kuchepetsa thupi, Kudya Zakudya Zabwino, Kuchepetsa thupi, Zosadya nyama, Paleo, Zakudya Zabwino
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu