LIJO TSA PALEO: MELEMO, LIJO TSEO U KA LI JANG LE MORALO OA LIJO - PAMPEREDPEOPLENY.COM

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Se ke oa Lahleha

Lapeng Bophelo bo botle Lijo tse matlafatsang Lijo Fitness oi-Neha Ghosh Ka Neha Ghosh ka la 5 Loetse, 2020

Lijo tsa Paleo, tse tsejoang hape e le lijo tsa Palaeolithic, lijo tsa mehleng ea majoe, lijo tsa lehaha kapa lijo tsa litsomi ke lijo tsa sejoale-joale tse kenyelletsang lijo tseo ho nahanoang hore li ka jeoa nakong ea Palaeolithic e qalileng lilemong tse limilione tse 2,5 tse fetileng [1] .

Lijo tse jeoang lijong tsa paleo li ts'oana le se neng se jeoa ke litsomi tsa batho ba pele libakeng tse fapaneng tsa lefats'e. Lijo tsa paleo ke phetolelo ea sejoale-joale ea lijo tseo litsomi li neng li li ja nakong ea Palaeolithic.

Setšoantšo sa Ref: foodinsight.org

Lilemong tsa bo-1970, mohopolo oa lijo tsa paleo o ile oa hlahisoa 'me butle-butle oa qala ho tsebahala kamora buka 'Lijo tsa Paleo: Fokotsa boima ba' mele 'me u phele hantle ka ho ja lijo tseo u li etselitsoeng ho li ja' ke Loren Cordain e phatlalalitsoe ka 2001. Kamora moo ho ile ha phatlalatsoa libuka tse ngata tsa ho pheha tse neng li re li na le lipepe tsa Palaeolithic.

Sehloohong sena re tla tšohla hore na phepo ea paleo ke eng, melemo ea eona le lijo tseo u ka li jang le ho li qoba lijong tsa paleo hape le moralo oa lijo tsa lijo.

Lijo tsa Paleo ke eng?

Lijo tsa paleo ke leano la lijo tse kenyeletsang lijo tseo baholo-holo ba batho ba li jeleng nakong ea Palaeolithic. Litholoana, meroho, tlhapi, mahe, nama e otileng, linate le lipeo ke lijo tseo ba li fumaneng ka ho tsoma le ho bokella.

Lijo tsa paleo li lekanyetsa lijo tse kang lihlahisoa tsa lebese, linaoa le lithollo tse fetohileng karolo ea lijo tsa motho e mong le e mong kamora nts'etsopele ea temo ea sejoale-joale. [1]

Melemo ea lijo tsa Paleo

1. Ho thusa ho theola boima ba 'mele

Phuputso e phatlalalitsoeng ho European Journal of Clinical Nutrition e bonts'itse hore baithaopi ba phetseng hantle ba neng ba le lijong tsa paleo libeke tse tharo ba fokotsehile boima ba 'mele le selikalikoe sa thekeng. [pedi] .

Phuputso e 'ngoe ea 2014 e bontšitse hore basali ba batenya haholo ka mor'a ho khaotsa ho ilela khoeli ba ileng ba latela phepo ea paleo ba ile ba theola boima ba' mele kamora likhoeli tse tšeletseng ha ba bapisoa le lijo tse khomarelang likhothaletso tsa Nordic Nutrition (NNR) [3] .

Mefuta ena ea feshene e tla u thusa ho theola boima ba 'mele nakong ea nakoana. Leha ho le joalo, lipatlisiso tse ling lia hlokahala pele lingaka li khothaletsa phepo ea paleo bakeng sa tahlehelo ea boima ba 'mele.

2. Ho fokotsa kotsi ea lefu la tsoekere

Ho ea ka phuputso, batho ba nang le lefu la tsoekere la mofuta oa 2 ba neng ba le lijong tsa paleo bakeng sa nako e khuts'oane ba bile le ntlafatso e kholo maemong a tsoekere maling le insulin ho hanyetsa ha ho bapisoa le lijo tse ipapisitseng le likhothaletso tse tsoang ho American Diabetes Association e neng e na le letsoai le leka-lekaneng, le felletseng lithollo, linaoa le lebese le se nang mafura a mangata [4] .

Phuputso e 'ngoe e bontšitse hore bakuli ba nang le lefu la tsoekere la mofuta oa 2 ba latelang phepo ea paleo ba bontšitse ntlafatso e makatsang ho laoleng maemo a tsoekere ea mali le ho theola lisosa tsa kotsi tsa lefu la pelo. [5] .

Leha ho le joalo, lithuto tse ling tsa lipatlisiso lia hlokahala ho bonts'a kamano lipakeng tsa phepo ea paleo le lefu la tsoekere [6] .

3. Ho fokotsa kotsi ea lefu la pelo

Ho latela phepo ea paleo ho ka fokotsa menyetla ea lefu la pelo ho latela boithuto. Phuputso e senotse hore phepo ea paleo e theotse khatello ea mali haholo mme ea eketsa cholesterol ea HDL (e ntle) mme ea fokotsa cholesterol ea LDL (e mpe), e leng lisosa tse kholo tsa kotsi ea lefu la pelo [7] . Leha ho le joalo, lithuto tse ling tsa lipatlisiso li ntse li hlokahala ntlheng ena.

4. E fokotsa khatello ea mali

Khatello ea mali e phahameng e phahamisa kotsi ea lefu la pelo. Phuputso ea 2008 e bonts'itse hore barupeluoa ba 14 ba phetseng hantle ba neng ba le lijong tsa paleo libeke tse tharo ba ntlafalitse khatello ea mali ea systolic [8] .

Phuputso e 'ngoe e fumane hape hore phepo ea paleo e fokotsa khatello ea mali ea systolic le khatello ea mali ea diastolic hammoho le keketseho ea cholesterol ea HDL [9] .

Lijo Tseo U ka Li Jang Lijong Tsa Paleo

Litholoana tse kang liapole, libanana, lilamunu, li-avocado, fragole.
Meroho e kang broccoli, lihoete, tamati, khale, jj.
Lijo tsa leoatleng tse kang tlhapi, shrimp, shellfish, jj.
Mahe
Nama e itshetlehileng
Linate le lipeo tse kang lialmonde, walnuts, peo ea soneblomo le peo ea mokopu, ha re bolela tse seng kae.
Li-tubers tse kang litapole, litapole le yam.
Mafura le oli e phetseng hantle joalo ka oli ea mohloaare, oli ea avocado le tse ling.
Litlama le linoko [1] .

Lijo Tse U Lokelang ho li Qoba Lijong Tsa Paleo

Limela tse kang linaoa, lensisi le lierekisi.
Lijo-thollo tse kang koro, harese, mopeleto, rye jj.
Lihlahisoa tsa lebese
Mafura a Trans.
Li-sweeteners tsa maiketsetso
Lioli tsa meroho
Lijo tse nang le tsoekere e ngata.

Li-snacks tse phetseng hantle ho ja lijong tsa Paleo

Mahe a phehiloeng
Linate tse 'maloa
Lilae tsa Apple tse nang le botoro ea almonde
Sekotlolo sa monokotsoai
Sengoathoana sa litholoana
Lihoete tsa bana

Seo U ka se Lebellang Haeba U Leka Lijo tsa Paleo

Haeba u leka ho theola boima ba 'mele ka ho latela phepo ea paleo, joale ke khetho e ntle, empa haeba u batla ho theola boima ba' mele nako e telele, phepo ea paleo e kanna ea se khetho e nepahetseng ho uena.

Hape, haeba u latela lijo tsena, u tla ja litholoana tse ngata, meroho le mafura a phetseng hantle 'me u felise mafura le lijo tse nang le tsoekere e ngata kaha lijo tsena li kotsi bophelong ba hau.

Lijo tsa paleo li qoba lijo tse kang lihlahisoa tsa lebese le lithollo e le hore o ka hloloheloa limatlafatsi tse ling tsa bohlokoa. Kahoo, ho kgothaletswa hore o buisane le setsebi sa phepo pele o qala ho ja lijo tsa feshene ho kenyeletsoa le paleo ea lijo.

Morero oa Lijo tsa Lijo tsa Paleo

Mohlala oa moralo oa lijo bakeng sa batho ba batlang ho leka paleo. Etsa liphetoho lijong ka 'ngoe ho latela likhetho tsa hau.

Letsatsi la 1 - Mantaha

Lijo tsa hoseng : Mahe a phehiloeng, li-veggies tse halikiloeng ka oli ea mohloaare le smoothie ea litholoana
Lijo tsa mots'eare : Salate ea likhoho e apereng oli ea mohloaare le linate tse 'maloa.
Lijo tsa mantsiboea : Nama e halikiloeng e halikiloeng le meroho e nang le mouoane.

Letsatsi la bobeli - Labobeli

Lijo tsa hoseng Mahe a halikiloeng a nang le sipinake se phehiloeng, tamati e halikiloeng le peo ea mokopu.
Lijo tsa mots'eare : Makhasi a salate e tsoakiloeng le nama e besitsoeng le ho roala oli ea mohloaare.
Lijo tsa mantsiboea : Salmone e besitsoeng e nang le meroho e halikiloeng ka oli ea mohloaare.

Letsatsi la boraro - Laboraro

Lijo tsa hoseng : Sekotlolo sa litholoana (sa khetho ea hau) le lialmonde.
Lijo tsa mots'eare : Sandwich e nang le nama le meroho e mecha.
Lijo tsa mantsiboea Koko e hlohlelletsa le meroho.

Letsatsi la 4 - Labone

Lijo tsa hoseng: Mahe, sengoathoana sa litholoana le lialmonde tse seng kae.
Lijo tsa mots'eare: Salate e tsoakiloeng le tuna, mahe a phehiloeng, lipeo tse apereng oli ea mohloaare.
Lijo tsa mantsiboea: Khoho e halikiloeng e nang le meroho e nang le mouoane.

Letsatsi la bohlano - Labohlano

Lijo tsa hoseng: Li-veggies tse halikiloeng, mahe le spinach smoothie.
Lijo tsa mots'eare: Khoho ea salate ka oli ea mohloaare.
Lijo tsa mantsiboea: Salmon e hlohlelletsoang le broccoli, pelepele ea tšepe le poone ea lesea.

Letsatsi la 6 - Moqebelo

Lijo tsa hoseng: Bacon e halikiloeng le mahe le sengoathoana sa litholoana.
Lijo tsa mots'eare: Salmon e besitsoeng e nang le meroho le avocado.
Lijo tsa mantsiboea: Sopho ea kana le meroho.

Letsatsi la 7 - Sontaha

Lijo tsa hoseng: Lehe, li-mushroom le omelette ea langa le le lej.
Lijo tsa mots'eare: Khoho ea khōhō e nang le avocado, peo le ho apara oli ea mohloaare.
Lijo tsa mantsiboea: Lijo tsa nama ea khomo le meroho e kopaneng.

Li-Recipes tsa phepo e nepahetseng ea Paleo

1. Paleo e halikiloeng ea salate ea meroho

Lisebelisoa:

1 squared butternut squash e kholo
2 squash e bonojoana
1 kopi ea Brussels ea hlaha
Liiee tse 3 tse tsoekere tse tsoekere
Lihoete tse 5
½ pecans
1 ½ senoelo oli ea avocado
1 lamunu
1 tbsp e entsoeng ka thyme le rosemary
½ senoelo sa asene e tšoeu ea balsame

Mokhoa:

Preheat ontong ea hau ho 400 ° F.
Sela squash ea delicata.
Ka sekotlolo, eketsa limela tsa Brussels, eiee, lihoete, squash ea delicata le ¼ senoelo sa oli ea avocado. Lahla metsoako hantle.
Abela motsoako oa meroho ka pane e kholo ea lakane ebe o e beha ka ontong ka metsotso e 25-35.
Ho etsa moaparo, ka sekotlolo eketsa zest le lero la lamunu, thyme, rosemary, asene e tšoeu ea balsame le 1 kopi ea oli ea avocado. E whisk ho fihlela motsoako o kopana hantle.
Tlosa motsoako oa meroho ka ontong 'me u kopane le li-pecans tse halikiloeng.
Tšela ho apara holim'a eona 'me u e lahle hantle [10] .