Kukhulunywa kakhulu ngezinhlelo zokudla ezintsha kulezi zinsuku, akunjalo? Sizwa amagama afana noPaleo noVegan ngaso sonke isikhathi. Ngakho-ke cabanga ngendlela entsha yokudla ehlanganisa okuhle kakhulu kwalokhu kokubili ukudla okuyinhloko. Yilokho okubizwa ngakho ukudla kwe-'Pegan'. Namuhla, sizoxoxa ngokuthi kuyini ngempela, ukuthi yini ongayidla kukho , nokuthi ubani okufanelekelayo.
Kalula nje, kuyini ukudla kwePegan?
Empeleni lokhu kungumqondo olula kakhulu. Igama elithi Pegan liyinhlanganisela yamagama athi Paleo kanye nelithi Vegan .
- Ukudla KwasePaleo: Lokhu kusho ukudla ukudla okuphelele, njengalokho okhokho bethu ababekuzingela futhi bekubutha. Lokho kusho izithelo, imifino , inyama, inhlanzi , namantongomane.
- Ukudla Kwama-Vegan: Lokhu kuhilela ukugwema ngokuphelele imikhiqizo yezilwane nokudla ukudla okusekelwe ezitshalweni kuphela.
Ngakho-ke ukudla kwe-Pegan kuhlanganisa okuhle kakhulu kokubili. Isimiso esiyisisekelo ukuthi u-75% wokudla kwakho kufanele kube okusekelwe ezitshalweni . Lokho kusho ukuthi izinto ezifana nemifino nezithelo. U- 25% osele kufanele uvele emikhiqizweni yezilwane (inyama, inhlanzi, amaqanda ).
Le ndlela igcizelela ukudla ukudla okuphelele, okusha ngangokunokwenzeka, ngaphandle kwezithako zokulondoloza noma ukunambitheka kokwenziwa. Imikhiqizo yobisi kanye nokudla okuqukethe i-gluten kumele kugwenywe ngokuphelele kulokhu kudla.
Ngakho-ke yini ongayidla ekudleni kwePegan?
Lokhu kudla kugxila "ekudleni okuhlanzekile." Okusho ukuthi, ukudla ukudla kwemvelo okuningi okungacutshungulwanga ngangokunokwenzeka. Ungathola umbono omuhle ngalokhu ngokubheka ithebula elingezansi.
| Uhlobo lokudla | Incazelo nezibonelo |
|---|---|
| Imifino nezithelo | Imifino enesitashi esincane futhi enenkomba ye-glycemic ephansi inconywa kakhulu. Isibonelo, izinto ezifana ne-broccoli, izaqathi, ubhontshisi, utamatisi, kanye nesipinashi. Izithelo nazo zinhle. |
| Izinhlobo zamantongomane nembewu | Amantongomane afana nama-alimondi, ama-pistachio, nama-walnuts, kanye nembewu efana ne-chia, i-flax, kanye nembewu yethanga. |
| Iphrotheni yezilwane (25%) | Inyama yenkomo eyondliwe ngotshani, inkukhu, kanye nenhlanzi ene-mercury encane, enamafutha amaningi (njenge-salmon, i-herring, kanye ne-cod). Ungadla namaqanda. |
| Okusanhlamvu okungenagluten | Lokhu akunconywa kakhulu. Izibonelo: I-Quinoa, ilayisi elinsundu, i-oats, i-amaranth. |
Ngokuphathelene noshukela, ungasebenzisa ushukela kulokhu kudla. Kodwa kuphela njengokudla okumnandi ngezikhathi ezithile . Akukhuthazwa ukufaka ushukela nsuku zonke.
Yini engalungile ukuyidla?
Kunezinto ezimbili ezibalulekile okufanele uzisuse ekudleni kwakho uma udla ukudla okungenamsoco. Lokhu ukudla okuqukethe i-gluten nobisi . Futhi, kufanele unciphise ukudla okucutshungulwe okwenziwe ngezithako ezigcinwa isikhathi eside.
| Ukudla okufanele ukugwenywe | Izibonelo |
|---|---|
| Ukudla okuqukethe i-gluten | Isinkwa, i-pasta, imikhiqizo yokubhaka, okusanhlamvu okuningi, ubhiya. |
| Ukudla kobisi | Ubisi lwenkomo, iyogathi, ushizi. |
| Ukudla okucutshunguliwe nokunye | Noma yini equkethe izibulala-zinambuzane, izithasiselo, imibala yokwenziwa, noma ukunambitheka. |
Ingabe lokhu kudla kunezinzuzo zempilo ngempela?
Lapha sidinga ukuqonda isimo sangempela. Ukuze sibe neqiniso, akukabikho ucwaningo olujulile lwesayensi mayelana nokudla kwe-Pegan uqobo. Ngakho-ke, ochwepheshe bathi akukho datha eyanele yokusho ngokuqinisekile ngezinzuzo zako empilweni.
Kodwa, uma ubheka izimiso eziyisisekelo ngemuva kwayo, okungukuthi, ukubeka phambili ukudla okusekelwe ezitshalweni , kusobala ukuthi kunikeza izinzuzo eziningi zezempilo. Ucwaningo luthole ukuthi ukudla imifino nezithelo eziningi ezicebile nge-fiber kuthuthukisa impilo iyonke futhi kunciphisa ingozi yokuthola izifo ezithile. Ezinye izifundo zikhombisa nokuthi ukudla okusekelwe ezitshalweni kungasiza ekunciphiseni isisindo somzimba nokwehlisa amazinga e-cholesterol embi .
Manje ake sixoxe nge-gluten.
I-Gluten ayiyona into embi kuwo wonke umuntu. Ngaphandle kokuthi unesifo sokungabekezelelani i-gluten noma isimo sezokwelapha esifana nesifo se -Celiac, akudingeki ukuthi uyisuse ngokuphelele i-gluten ekudleni kwakho. Ukuyisusa ngezinye izikhathi kungaba yisithiyo ekugcineni ukudla isikhathi eside.
Eqinisweni, ucwaningo lubonisa ukuthi ukufaka okusanhlamvu okuphelele kanye nemifino ekudleni kwakho kungaba kuhle empilweni yakho. Ngakho-ke, kufanele ucabange kabili ngokuqeda i-gluten ngaphandle kwesizathu sezokwelapha.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla kwePegan kuyinhlanganisela yePaleo ne-Vegan, equkethe ukudla okusekelwe ezitshalweni okungu-75% kanye nokudla okusekelwe ezilwaneni okungu-25%.
- Ukugxila okuyinhloko lapha ukugwema ukudla okucutshunguliwe, ukudla kobisi, kanye nokudla okuqukethe i-gluten.
- Nakuba kungekho ucwaningo oluqondile ngalokhu kudla , ukudla kwayo okusekelwe ezitshalweni kunganikeza izinzuzo zezempilo njengokunciphisa isisindo kanye nokwehlisa i-cholesterol.
- Okubaluleke kakhulu: Ngaphambi kokwenza ushintsho olukhulu kangaka ekudleni kwakho kwansuku zonke, ikakhulukazi uma umusha ekudleni okusekelwe ezitshalweni, qiniseka ukuthi ukhuluma nodokotela wakho. Yena noma isazi sokudla singakusiza ukuthi wakhe uhlelo lokudla olukufanele futhi oluzoqinisekisa ukuthi uthola izakhamzimba ozidingayo.
Ukudla kwe-Pegan, Ukudla Okunempilo, Ukudla Okunempilo, Ukunciphisa Isisindo, I-Vegan, i-Paleo, Ukudla Okunomsoco
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