Muri iyi minsi hari ibiganiro byinshi ku bijyanye na gahunda nshya z'imirire , si byo se? Twumva amagambo nka Paleo na Vegan buri gihe. Tekereza uburyo bushya bwo kurya buhuza indyo nziza muri izi ndyo zombi zikomeye. Ni ko indyo ya 'Pegan' yitwa. Uyu munsi, turaganira ku byo ari byo koko, icyo ushobora kuryaho , n'uwo bibereye.
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Mu magambo make, indyo ya Pegan ni iki?
Iki ni igitekerezo cyoroshye cyane. Ijambo Pegan ni uruvange rw'amagambo Paleo na Vegan .
- Indyo ya Paleo: Ibi bivuze kurya ibiryo byuzuye, nk'ibyo abakurambere bacu bahigaga bakanakusanya. Ibyo bivuze imbuto, imboga , inyama, amafi , n'imbuto z'ubunyobwa.
- Indyo y’abarya ibikomoka ku bimera: Ibi bikubiyemo kwirinda burundu ibikomoka ku nyamaswa no kurya ibikomoka ku bimera gusa.
Bityo rero indyo ya Pegan ihuza ibyiza byombi. Ihame ry'ibanze ni uko 75% by'indyo yawe igomba kuba ishingiye ku bimera . Ibyo bivuze ibintu nk'imboga n'imbuto. 25% bisigaye bigomba kuva ku bikomoka ku nyamaswa (inyama, amafi, amagi ).
Ubu buryo bushimangira kurya ibiryo byose kandi bishya uko bishoboka kose, nta bintu bibungabunga cyangwa uburyohe bw'ubukorano. Ibikomoka ku mata n'ibiribwa birimo gluten bigomba kwirindwa burundu kuri iyi ndyo.
None se ni iki ushobora kurya kuri indyo ya Pegan?
Iyi ndyo yibanda ku "kurya neza." Ni ukuvuga kurya ibiryo bisanzwe kandi bitaratunganywa uko bishoboka kose. Ushobora kubisobanukirwa neza urebye imbonerahamwe iri hepfo.
| Ubwoko bw'ibiribwa | Ibisobanuro n'ingero |
|---|---|
| Imboga n'imbuto | Imboga zifite sitashi nke kandi zifite igipimo gito cya glycemic ni zo zisabwa cyane. Urugero, ibintu nka broccoli, karoti, ibishyimbo, inyanya, na epinari. Imbuto nazo ni nziza. |
| Ubwoko bw'imbuto n'imbuto | Imbuto nka almond, pistachios, na walnuts, hamwe n'imbuto nka chia, flax, na pumpkin. |
| Poroteyine y'amatungo (25%) | Inyama z'inka zokejwe n'ubwatsi, inkoko, n'amafi afite mercure nke kandi afite ibinure byinshi (nka salmon, herring, na cod). Ushobora kandi kurya amagi. |
| Ibinyampeke bidafite gluten | Ibi ntibikunze kugirwa inama. Urugero: Quinoa, umuceri w'umukara, ingano, amaranth. |
Ku bijyanye n'isukari, ushobora gukoresha isukari muri iyi ndyo. Ariko rimwe na rimwe gusa . Ntabwo ari byiza kongeramo isukari buri munsi.
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Hari ibintu bibiri by'ingenzi ugomba gukuraho mu mirire yawe ukoresheje indyo y’abarya inyama gusa. Ibi ni ibiryo birimo gluten n’amata . Nanone, ugomba kugabanya ibiryo byatunganyijwe bikozwe mu bikoresho bibikwa igihe kirekire.
| Ibiryo byo kwirinda | Ingero |
|---|---|
| Ibyokurya birimo gluten | Umugati, makaroni, ibikomoka ku migati, ibinyampeke byinshi, inzoga. |
| Ibyokurya by'amata | Amata y'inka, yawurute, foromaje. |
| Ibiryo byatunganyijwe n'ibindi | Ikintu cyose kirimo imiti yica udukoko, imiti irinda ubushyuhe, amabara y'ubukorano, cyangwa uburyohe. |
Ese koko iyi ndyo ifite akamaro ku buzima?
Aha tugomba gusobanukirwa imiterere nyayo. Mu by’ukuri, nta bushakashatsi bwimbitse bwa siyansi buhari ku ndyo ya Pegan ubwayo. Kubwibyo, abahanga bavuga ko nta makuru ahagije ahari yo kwemeza neza akamaro kayo ku buzima.
Ariko, iyo urebye amahame shingiro ari inyuma yabyo, ni ukuvuga gushyira imbere ibiryo bikomoka ku bimera , biragaragara ko bitanga inyungu nyinshi ku buzima. Ubushakashatsi bwagaragaje ko kurya imboga n'imbuto bikungahaye kuri fibre byinshi byongera ubuzima bwiza muri rusange kandi bigabanya ibyago byo kurwara indwara zimwe na zimwe. Hari ubushakashatsi bwerekana kandi ko indyo ishingiye ku bimera ishobora gufasha kugabanya ibiro by'umubiri no kugabanya urugero rwa cholesterol mbi .
Noneho reka tuvuge kuri gluten.
Gluten si ikintu kibi kuri buri wese. Keretse niba ufite ikibazo cyo kutihanganira gluten cyangwa indwara nk'indwara ya Celiac, ntugomba gukuraho gluten burundu mu mirire yawe. Kuyikuraho rimwe na rimwe bishobora kuba imbogamizi mu gukomeza indyo mu gihe kirekire.
Mu by’ukuri, ubushakashatsi bwerekana ko kongera ibinyampeke n’ibinyamisogwe mu mirire yawe bishobora kuba byiza ku buzima bwawe. Bityo rero, ugomba gutekereza kabiri ku bijyanye no gukuraho gluten nta mpamvu y’uburwayi.
Ubutumwa bwo kujyana mu rugo
- Indyo ya Pegan ni uruvange rwa Paleo na Vegan, igizwe na 75% by'ibiribwa bikomoka ku bimera na 25% by'ibiribwa bikomoka ku nyamaswa.
- Aha ikintu cy'ingenzi ni ukwirinda ibiryo byatunganyijwe, ibiryo by'amata, n'ibiribwa birimo gluten.
- Nubwo nta bushakashatsi buhamye bwakozwe kuri iyi ndyo , indyo yayo ishingiye ku bimera ishobora gutanga inyungu ku buzima nko kugabanya ibiro no kugabanya cholesterol.
- Icy'ingenzi kurusha ibindi: Mbere yo guhindura cyane indyo yawe ya buri munsi, cyane cyane niba uri mushya mu mirire ishingiye ku bimera, menya neza ko wavuganye na muganga wawe. Uwo muganga cyangwa inzobere mu mirire bashobora kugufasha gutegura gahunda y'ifunguro ikubereye kandi bakagufasha kubona intungamubiri ukeneye.
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