He aha ka papa paleo, he aha e ʻai ai a pehea e hana ai

Anter

• He aha e ʻai ai
• 1. Nā huaʻai a me nā mea kanu
• 2. Nā ʻiʻo momona momona
• 3. Nā hua maloʻo, nā hua a me nā momona
• 4. Kope a me ka tī
• Nā Mea ʻAi e Hōʻalo
• Ka ʻokoʻa ma waena o ka papaʻai Paleo a me ka Carb haʻahaʻa
• Papaʻai Paleo e lilo kaupaona
• Papa Kuhikuhi Paleo Diet

ʻO ka papaʻai Paleolithic, ʻo ia hoʻi ka papa paleo, kahi ʻano o nā meaʻai e hoʻokumu ʻia nā kumu ma nā papaʻai a ko mākou mau kūpuna i hana ai i ka wā pōhaku, i hoʻokumu ʻia i ka hopu holoholona, ​​no laila 19 a 35% o ka papaʻai i haku ʻia me nā polokina, 22 a 40% o nā haʻiki a me 28 a 47% o nā momona.

ʻO kēia papaʻai kahi koho no ka poʻe makemake e hōʻemi i ke kaupaona a i ʻole ka maikaʻi o ka mālama ʻana i nā pae kō kō, e hoʻololi ana i ko lākou nohona. Hoʻokumu nui ʻia kēia papaʻai i ka ʻai ʻana o nā meaʻai hou a kūlohelohe hoʻi, e hōʻalo nei i nā meaʻai i hana ʻia a momona i nā kumu momona momona, nā nati, nā ʻiʻo momona momona, nā iʻa a me nā iʻa iʻa.

He mea nui e haʻi aku ʻaʻole kēia ʻano papaʻai no ka poʻe āpau, a he mea nui e nīnau aku i ka mea lapaʻau i mea e hiki ai ke hoʻokō ʻia kahi loiloi pākahi a hōʻike ʻia kahi papaʻai meaola i kāu mau pono a me nā kūlana olakino

He aha e ʻai ai

Hoʻokumu ʻia i ka hōʻiliʻili ʻai a me ka hōʻiliʻili meaʻai, ʻo ka papaʻai Paleolithic kahi o:

1. Nā huaʻai a me nā mea kanu

I ka papaʻai Paleolithic, pono e hoʻopau i ka nui o nā mea kanu a me nā huaʻai, ʻoi aku ka maka, me ka peel a me ka ʻeke.

2. Nā ʻiʻo momona momona

Ua hele mai kaʻiʻo mai ka hopu holoholona ʻana a me ka lawaiʻa ʻana i ka wā Paleolithic, a hiki ke pau i ka nui. ʻO ka hoʻonui ʻana i kēia ʻai o nā meaʻai protein e kōkua i ka hoʻoikaika ʻana i ka nui o nā mākala a hāʻawi i ka māʻona i ke kino, e kōkua ana i ka pololi.

ʻO ke kūpono, pono e hoʻonoi i ka ʻiʻo i ka momona, me ka momona ʻole e ʻike ʻia, a me kaʻiʻo o ka rana, ka puaʻa, ka moa, ka puaa, ka hua manu, ka hipa, ka ʻiʻo kao, ka ate, ke alelo a me ka momona ke ʻai Hoʻohui ʻia, hiki ke ʻai ʻia ka iʻa a me nā iʻa iʻa.

Eia nō naʻe, he mea nui e hoʻomanaʻo i kekahi mau hanana e pono ke hōʻalo ʻia ka ʻai ʻana i ka ʻiʻo nui, e like me nā hihia o ka maʻi puʻupuʻu mau a me ka gout.

3. Nā hua maloʻo, nā hua a me nā momona

ʻO nā hua maloʻo he waiwai waiwai o ka momona monounsaturated, no laila hiki ke hoʻopili ʻia i nā ʻalemona, nā nati Brazil, nā nūnū, nā hazelnut, nā walnuts, nā pistachios, macadamia, ka paukū, nā sesame a me nā ʻano pua sunflower i ka papaʻai.

Hoʻohui ʻia, hiki nō hoʻi ke hoʻopau i ka aila ʻoliva, ka avocado a me ka flaxseed, a me ka avocado ponoʻī, akā he mea nui e hoʻohana liʻiliʻi ʻia kēia ʻano ʻaila, ma ka nui o 4 punetēpu i kēlā me kēia lā.

4. Kope a me ka tī

Hiki ke hoʻokomo ʻia i ke kope a me ke kī i ka papaʻai, akā i ka hoʻohaʻahaʻa, ʻoi aku ka maikaʻi o hoʻokahi manawa i ka lā a pono e lawe ʻia me ka ʻole o ka kō. Hoʻohui ʻia, hiki nō ke hoʻopili i ka meli a me nā hua maloʻo, akā i nā mea liʻiliʻi.

Nā Mea ʻAi e Hōʻalo

ʻAʻole kēia mau meaʻai i ka papaʻai Paleolithic:

• ʻO ka palaʻai a me nā meaʻai i loaʻa iā lākou: laiki, palaoa, ʻoka, bale, quinoa a me kulina;
• Palaoa: nā pīni, nā pī, nā soybeans a me nā huahana āpau, e like me ka tofu, ka pī a me ka lihi;
• ʻErspala: uala, uala, uala, keleka a me nā huahana i loaʻa mai;
• Kāleka a me nā meaʻai a mea hoʻomākaukau paha i loaʻa ke kō, e like me nā kuki, nā pōpō, nā wai pasteurized a me nā mea inu momona.
• Nā huahana waiū a me ka waiū, e like me nā tīhi, nā yogurts, ka waiū ʻawaʻawa, ka waiū kope, ka waiūpaka a me nā kalima;
• Nā meaʻai i hoʻoponopono ʻia a pūʻolo;
• ʻIʻo momonae like me ka puaʻa, bologna, sausage, turkey a me ka ʻili moa, ham, pepperoni, salami, ʻiʻo kēna, puaʻa a me nā iwi ʻaoʻao;
• paʻakai a me nā meaʻai i loaʻa i loko.

Kaukaʻi ʻia i ke kanaka, hiki ke hoʻololi i ka papaʻai Paleolithic i ke kanaka, hiki ke hoʻopau i nā ʻiʻo i kūʻai ʻia i loko o nā supermarkets, kūʻai i ka aila ʻoliva a me nā olonā a me nā palaoa i loaʻa mai nā ʻailala, e like me ka ʻalemona a me ka palaoa flaxseed, no ka laʻana. E ʻike i nā mea ʻai e kiʻekiʻe i nā wīwī.

Ka ʻokoʻa ma waena o ka papaʻai Paleo a me ka Carb haʻahaʻa

ʻO ka ʻokoʻa nui ʻo ia i ka papaʻai Paleo pono ʻoe e hōʻalo i nā ʻano hua a pau i waiwai i nā huʻohuhu, e like me ka laiki, ka palaoa, ka palaoa a me nā ʻoka, ʻo kahi laʻana, ʻoiai ma ka papaʻai ʻo Low Carb hiki ke hoʻopau ʻia kēia mau huaʻai i nā mea liʻiliʻi. manawa i ka pule.

Hoʻohui ʻia, ʻae ka papaʻai Low Carb i ka ʻai ʻana o nā meaʻai i hoʻoponopono ʻia, inā ʻaʻole waiwai lākou i ke kō, ka palaoa a me nā mea ʻāpiki ʻē aʻe, ʻoiai ma Paleo ka mea kūpono e hoʻemi i ka ʻai o nā meaʻai i hiki ke hana ʻia e like me ka hiki. E aʻo pehea e hana ai i ka papaʻai momona haʻahaʻa.

Papaʻai Paleo e lilo kaupaona

ʻO ka papaʻai Paleolithic kahi koho maikaʻi loa no ka poʻe e makemake e lilo i ka paona, ʻo ka hemo ʻana o nā hua a me nā meaʻai i hana ʻia e kōkua nui i ka hoʻoliʻiliʻi kūlohelohe i nā calorie mai ka papaʻai a hoʻomaikaʻi i ka metabolism o ke kino.

Hoʻohui, waiwai i nā mea kanu, nā olonā a me nā protein, nā meaola e hoʻonui i ka māʻona a hoʻemi i ka makemake e ʻai. Ma ka liʻuliʻu, hoʻololi ke kino i ka hoʻoliʻiliʻi o nā mea ʻaʻā a ʻaʻole nalo hou i nā meaʻai e like me nā mea momona, nā berena, nā pōpō a me nā meaʻai māmā.

Papa Kuhikuhi Paleo Diet

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi papaʻai paleo 3 lā:

ʻO nā kālā i loaʻa ma ka papa kuhikuhi he ʻokoʻa e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a inā he maʻi paha kā ke kanaka a ʻaʻole paha, no laila he mea nui e hele i ke kauka meaʻai e hoʻokō i kahi loiloi piha a hoʻokumu i ka hoʻolālā kūpono kūpono kūpono. i kāu mau pono.

He mea nui e hoʻomanaʻo ma mua o ka hoʻomaka ʻana i kekahi papaʻai, pono e kamaʻilio me ke kauka a me ka mea hānai e nānā i ke olakino a loaʻa i nā alakaʻi kikoʻī no kēlā me kēia hihia. Eia kekahi, ʻo ka inu ʻana i ka nui o ka wai a me ka hoʻomaʻamaʻa ʻana i nā hana hoʻoikaika kino pinepine nā ʻano e kōkua pū kekahi e lilo i ka paona a pale i nā maʻi.