Kukho intetho eninzi malunga nezicwangciso zokutya ezintsha kule mihla, akunjalo? Sihlala siva amagama afana noPaleo kunye noVegan. Ngoko ke khawucinge ngendlela entsha yokutya edibanisa ezona ndlela zibalaseleyo zokutya ziphambili. Yiyo loo nto ibizwa ngokuba yi-'Pegan' diet. Namhlanje, siza kuthetha ngento eyiyo, into onokutya kuyo , kunye nokuba ifanelekile kubani.
Ngamafutshane, yintoni ukutya kwePegan?
Le yingcamango elula kakhulu. Igama elithi Pegan liyindibaniselwano yamagama athi Paleo kunye nelithi Vegan .
- Ukutya kwePaleo: Oku kuthetha ukutya ukutya okupheleleyo, okufana noko ookhokho bethu babekuzingela baze bakuqokelele. Oko kuthetha iziqhamo, imifuno , inyama, intlanzi kunye namandongomane.
- Ukutya kweVegan: Oku kuquka ukuphepha ngokupheleleyo iimveliso zezilwanyana nokutya ukutya okusekwe kwizityalo kuphela.
Ngoko ke ukutya kwePegan kudibanisa ezona zinto zibalaseleyo kuzo zombini ezi zinto. Umgaqo osisiseko kukuba i-75% yokutya kwakho kufuneka ibe yeyezityalo . Oko kuthetha ukuba izinto ezifana nemifuno neziqhamo. I -25% eseleyo mayibe yevela kwimveliso yezilwanyana (inyama, intlanzi, amaqanda ).
Le ndlela igxininisa ekutyeni ukutya okupheleleyo, okutsha kangangoko kunokwenzeka, ngaphandle kwezithinteli okanye iincasa zokwenziwa. Iimveliso zobisi kunye nokutya okunegluten kufuneka kuthintelwe ngokupheleleyo kolu hlobo lokutya.
Ngoko ke ungatya ntoni kwisidlo sasePegan?
Olu hlobo lokutya lugxile "ekutyeni okucocekileyo." Oko kukuthi, ukutya ukutya kwendalo okuninzi, okungalungiswanga ngangokunokwenzeka. Ungayifumana ingcamango entle ngokujonga le theyibhile ingezantsi.
| Uhlobo lokutya | Inkcazo kunye nemizekelo |
|---|---|
| Imifuno neziqhamo | Imifuno enesitatshi esiphantsi kwaye ine-glycemic index ephantsi yeyona icetyiswayo. Umzekelo, izinto ezifana nebroccoli, iminqathe, iimbotyi, iitumato kunye nespinatshi. Iziqhamo nazo zilungile. |
| Iintlobo zamandongomane nembewu | Amantongomane afana nee-almond, ii-pistachios, kunye nee-walnuts, kunye nembewu efana ne-chia, i-flax, kunye nembewu yethanga. |
| Iproteni yezilwanyana (25%) | Inyama yenkomo eyondliwe ngengca, inkukhu, kunye nentlanzi engenazo iimercury ezininzi, enamafutha amaninzi (njengesalmon, iherring, kunye necod). Ungatya namaqanda. |
| Iinkozo ezingenagluten | Ezi azinconywa rhoqo. Imizekelo: I-Quinoa, irayisi emdaka, i-oats, i-amaranth. |
Ngokuphathelele iswekile, ungasebenzisa iswekile kule ndlela yokutya. Kodwa kuphela njengesidlo esimnandi ngamanye amaxesha . Akucetyiswa ukongeza iswekile yonke imihla.
Yintoni engalunganga ukuyitya?
Kukho izinto ezimbini eziphambili ekufuneka uzisuse ekutyeni kwakho xa usitya ukutya okungenazo imifuno. Ezi zizinto eziqulethe igluten kunye nobisi . Kwakhona, kufuneka unciphise ukutya okucutshungulweyo okwenziwe ngezithako ezigcinwa ixesha elide.
| Ukutya ekufuneka ukuphephe | Imizekelo |
|---|---|
| Ukutya okunegluten | Isonka, ipasta, iimveliso zokubhaka, iinkozo ezininzi, ibhiya. |
| Ukutya kobisi | Ubisi lwenkomo, iyogathi, itshizi. |
| Ukutya okucutshungulweyo kunye nokunye | Nantoni na equlethe izibulali-zinambuzane, izithinteli, imibala yokwenziwa, okanye iincasa. |
Ngaba oku kutya kuneengenelo zempilo ngokwenene?
Apha kufuneka siqonde imeko yokwenyani. Ukuze sichaze ngokuthe ngqo, akukho phando lwenzululwazi olunzulu malunga nokutya kwePegan ngokwako. Ke ngoko, iingcali zithi akukho datha yaneleyo yokutsho ngokuqinisekileyo malunga neenzuzo zako kwimpilo.
Kodwa, xa ujonga imigaqo esisiseko engasemva kwayo, oko kukuthi, ukubeka phambili ukutya okusekwe kwizityalo , kuyacaca ukuba kunika izibonelelo ezininzi zempilo. Uphando lufumanise ukuba ukutya imifuno neziqhamo ezininzi ezinefayibha kuphucula impilo iyonke kwaye kunciphisa umngcipheko wokufumana izifo ezithile. Ezinye izifundo zibonisa nokuba ukutya okusekwe kwizityalo kunokunceda ukunciphisa ubunzima bomzimba kunye nokunciphisa amanqanaba e-cholesterol embi .
Ngoku masithethe ngegluten.
I-gluten ayisiyonto imbi kuye wonke umntu. Ngaphandle kokuba unesifo sokunganyamezelani ne-gluten okanye imeko yezonyango efana nesifo se -Celiac, akufuneki uyisuse ngokupheleleyo i-gluten ekutyeni kwakho. Ukuyisusa ngamanye amaxesha kunokuba ngumqobo ekugcineni ukutya ixesha elide.
Enyanisweni, uphando lubonisa ukuba ukongeza iinkozo ezipheleleyo kunye neembotyi ekutyeni kwakho kunokuba luncedo kwimpilo yakho. Ngoko ke, kufuneka ucinge kabini malunga nokuphelisa i-gluten ngaphandle kwesizathu sezonyango.
Umyalezo Wokuya Ekhaya
- Ukutya kwePegan kukudibanisa iPaleo kunye neVegan, equka i-75% yokutya okusekwe kwizityalo kunye ne-25% yokutya okusekwe kwizilwanyana.
- Eyona nto iphambili apha kukuphepha ukutya okucutshungulweyo, ukutya kobisi, kunye nokutya okunegluten.
- Nangona kungekho phando lucacileyo ngale ndlela yokutya , ukutya kwayo okusekwe kwizityalo kunokubonelela ngeengenelo zempilo ezifana nokunciphisa umzimba kunye ne-cholesterol ephantsi.
- Okubaluleke kakhulu: Ngaphambi kokuba wenze utshintsho olukhulu kangaka kwindlela otya ngayo imihla ngemihla, ingakumbi ukuba usandul’ ukuqala ukutya okusekelwe kwizityalo, qiniseka ukuba uthetha nogqirha wakho. Yena okanye ingcali yesondlo ingakunceda wenze isicwangciso sokutya esifanelekileyo kuwe kwaye iya kuqinisekisa ukuba ufumana izondlo ozifunayo.
Ukutya kwePegan, Ukutya okunempilo, Ukutya okunempilo, Ukunciphisa umzimba, iVegan, iPaleo, isondlo
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