Hiki i ka Paleo Diet ke kōkua iā ʻoe e lilo i ka kaumaha?

Anter

• He aha ka papaʻai ʻo Paleo?
• Hiki iā 5 ala ke kōkua iā Paleo Diet iā ʻoe e lilo i ka kaumaha
• 1. kiʻekiʻe ma Protein
• 2. Haʻahaʻa i Carbs
• 3. Hoʻoemi i ka loaʻa ʻana o ka calorie
• 4. Hoʻopau i nā meaʻai i hana ʻia me ke kiʻekiʻe
• 5. Hoʻopau i ke kō i hoʻohui ʻia
• Hōʻike kekahi mau haʻawina e kōkua iā ʻoe e lilo i ka kaumaha
• Hoʻomaikaʻi i kekahi mau ʻaoʻao ʻē aʻe o ke olakino
• Mei Hoʻoemi i ka momona o ka ʻōpū
• Hiki ke hoʻonui i ka ʻike Insulin a hoʻoliʻiliʻi i ke kō kō
• Hiki ke hōʻemi i nā pilikia pilikia o ka maʻi puʻuwai
• Mei Hoʻoemi i ka Lā
• Nā ʻōlelo aʻoaʻo e hoʻonui ai i ka pohō kaumaha ma ka papaʻai Paleo
• Ka Laina Lalo

ʻO kaʻai paleo kekahi o nā papaʻai makemake nui ʻia a puni.

Loaʻa iā ia nā meaʻai āpau, unprocessed a hoʻohālikelike pehea i ʻai ai nā mea ʻohi holoholona.

Manaʻo nā mea aʻoaʻo o ka papaʻai hiki iā ia ke hōʻemi i ka makaʻu o nā pilikia olakino o kēia ao, e kuhikuhi ana ʻaʻole i kū nā hunter-hōʻuluʻulu i nā ʻano maʻi e like me ka poʻe i kēia lā, e like me ka momona, diabetes a me nā maʻi puʻuwai.

ʻO ka ʻoiaʻiʻo, hōʻike nui nā noiʻi ʻana i ka mālama ʻana i ka papa paleo hiki i ke kaumaha nui a me nā hoʻomaikaʻi olakino nui (,,).

He aha ka papaʻai ʻo Paleo?

Paipai ka papa paleo i ka ʻai ʻana i ka holoholona holoʻokoʻa i mālama ʻole ʻia a me nā mea kanu mea kanu e like me ka ʻiʻo, nā iʻa, nā hua manu, nā mea kanu, nā huaʻai, nā hua a me nā hua hua.

Hōʻalo ia i nā meaʻai i hana ʻia, ke kō, ka waiū a me nā hua, ʻoiai kekahi mau mana ʻē aʻe o ka paleo diet e ʻae i nā koho e like me ka waiū a me ka laiki.

ʻAʻole like me ka nui o nā papaʻai, ʻaʻohe pili o kaʻai paleo i ka helu ʻana i nā calorie. Ma kahi e kaupalena ai nā pūʻulu meaʻai i luna aʻe, nā kumu nui a pau loa o nā calorie i ka papaʻai o kēia mau lā.

Hōʻike ka noiʻi i nā papaʻai e hoʻokūkala i nā meaʻai āpau i ʻoi aku ka maikaʻi no ka pohō kaumaha a me ke olakino holoʻokoʻa. Hoʻopiha hou lākou, ʻoi aku ka liʻiliʻi o nā calories a hoʻemi i ka lawe ʻana o nā meaʻai i hana ʻia, i hoʻopili ʻia i nā maʻi he nui (,,).

Hōʻuluʻulu Manaʻo: Hoʻohālikelike ka papa paleo i ka papa ʻaina hahai holoholona a ʻūlū e hoʻemi i ka hopena o nā maʻi o kēia ao. Hāpai ia i ka ʻai ʻana a pau, nā meaʻai i hana ʻole ʻia a hoʻopaʻa ʻia i nā meaʻai e like me ka palaoa, kō, ka waiū a me nā meaʻai i hoʻoponopono ʻia.

Hiki iā 5 ala ke kōkua iā Paleo Diet iā ʻoe e lilo i ka kaumaha

Hiki i ka paleoʻai ke kōkua iā ʻoe e lilo i ka paona ma nā ʻano like ʻole.

Ma lalo iho o lākou he 5.

1. kiʻekiʻe ma Protein

ʻO ka protein ka mea waiwai nui no ka pohō kaumaha.

Hiki iā ia ke hoʻonui i kāu metabolism, hoʻoliʻiliʻi i kou makemake a kāohi i kekahi mau hormones e hoʻoponopono i kou kaupaona (7,,).

Paipai nā papaʻai Paleo i ka ʻai ʻana i nā meaʻai momona-protein e like me kaʻiʻo momona, ka iʻa a me nā hua manu.

ʻO ka ʻoiaʻiʻo, hāʻawi ka ʻai paleo awelika ma waena o 25-35% mau calorie mai ka protein.

2. Haʻahaʻa i Carbs

ʻO ka hōʻemi ʻana i kāu lawe ʻana i ke kalike kekahi o nā ala maikaʻi loa e lilo ai ka kaumaha.

Hōʻike ma kahi o 23 mau haʻawina he ʻoi aku ka maikaʻi o ka papaʻai momona-momona ma mua o ka hana kuʻuna, nā momona momona momona no ka pohō kaumaha (,, 12).

ʻO kaʻai ʻo Paleo e hoʻoliʻiliʻi i kāu lawe ʻana i ka waiū ma ke kāpae ʻana i nā kumuwaiwai maʻamau e like me ka berena, ka laiki a me kaʻuala.

He mea nui e hoʻomaopopo ʻaʻole pono nā carbs maikaʻi ʻole nāu, akā ʻo ka kaohi ʻana i kāu lawe ʻana i ka waiū hiki ke hoʻohaʻahaʻa i kāu loaʻa ʻana o ka calorie i kēlā me kēia lā a kōkua iā ʻoe e lilo i ka paona.

3. Hoʻoemi i ka loaʻa ʻana o ka calorie

No ka lilo ʻana o ke kaupaona, pono ʻoe e hōʻemi i ka lawe ʻana o ka kalori.

ʻO ia ke kumu he mea nui e koho i nā meaʻai e hoʻopiha ana, no ka mea hiki iā lākou ke pale aku i ka pōloli a kōkua iā ʻoe e ʻai liʻiliʻi.

Inā hakakā ʻoe me ka pōloli, a laila maikaʻi kaʻai paleo iā ʻoe, ʻoiai ke hoʻopiha nei.

I ka ʻoiaʻiʻo, ua ʻike ʻia nā noiʻi ua ʻoi aku ka nui o ka ʻai paleo ma mua o nā papaʻai e like me ke kai Mediterranean a me ka maʻi diabetes (13, 14).

Eia kekahi, ua hōʻike ʻia nā noiʻi e hiki i kahi papaʻai paleo ke kōkua iā ʻoe e hana i nā mea hou e mālama pono iā ʻoe ma hope o ka pāʻina ʻana, e like me GLP-1, PYY a me GIP, i hoʻohālikelike ʻia me nā papaʻai e pili ana i nā kuʻuna kuʻuna ().

4. Hoʻopau i nā meaʻai i hana ʻia me ke kiʻekiʻe

ʻO ka papaʻai o kēia manawa ke kumu nui e piʻi ai ka momona.

Paipai ia i ka ʻai ʻana i nā meaʻai i hana nui ʻia, i piha me nā calories, haʻahaʻa i nā meaʻai a hoʻonui i kou makaʻi i nā maʻi he nui ().

I ka ʻoiaʻiʻo, ua ʻike ʻia nā noiʻi he nui i ka hoʻonui ʻana o ka ʻai ʻana o nā meaʻai i hana nui ʻia e aniani i ka piʻi ʻana o ka momona (,).

Hoʻopau kaʻai paleo i nā meaʻai i hana nui ʻia, no ka mea ʻaʻole i loaʻa i ka wā manawa Paleolithic.

Akā, paipai ia i ka ʻai ʻana i nā kumu wīwī o nā protein, nā huaʻai a me nā mea kanu a me nā momona momona, nā haʻahaʻa o nā calori a me nā mea momona.

5. Hoʻopau i ke kō i hoʻohui ʻia

E like me nā meaʻai i hana nui ʻia, ʻo ka ʻai ʻana i ke kō i hoʻohui ʻia hiki ke hōʻino i kāu mau hana hoʻēmi kino a me ke olakino maʻamau.

Hoʻohui ia i nā calorie i nā meaʻai a haʻahaʻa i nā meaʻai. ʻAʻole e hōʻike ʻia, hiki i nā lawe kiʻekiʻe ʻana o ke kō ke hoʻonui i kou makaʻu i ka maʻi puʻuwai a me ka maʻi kō (,).

Hoʻopau kaʻai paleo i ke kō i hoʻohui ʻia a paipai i nā kumuwaiwai kūlohelohe o ke kō mai nā huaʻai a me nā mea kanu.

ʻOiai ʻo nā hua a me nā mea kanu i loaʻa i nā kō kūlohelohe, hāʻawi pū lākou i nā mea pono nui e like me nā wikamina, ka fiber a me ka wai, nā mea āpau e pono ai ke olakino.

Hōʻuluʻulu Manaʻo: Hiki i kahi papa paleo ke kōkua iā ʻoe e lilo i ka kaupaona no ka mea kiʻekiʻe ia i ka protein, haʻahaʻa i nā carbs a me ka hoʻopiha piha ʻana. Hoʻopau pū kekahi ia i nā meaʻai i hana ʻia a hoʻonui ʻia ke kō.

Hōʻike kekahi mau haʻawina e kōkua iā ʻoe e lilo i ka kaumaha

Hōʻike ka nui o nā hōʻike he maikaʻi kaʻai paleo no ka pohō kaumaha (,,,).

I hoʻokahi noiʻi, ua ʻōlelo ʻia he 14 mau haumāna olakino olakino e hāhai i ka papa paleo no ʻekolu pule.

I loko o ke aʻo ʻana, ua nalowale lākou i ka awelika o 5.1 paona (2.3 kgs) a hoʻemi i ko lākou puhaka ma 0.6 ʻīniha (1.5 cm) ().

ʻO ka mea e mahalo ai, ua ʻike kekahi mau noiʻi e hoʻohālikelike ana i ka papa paleo a me nā papaʻai momona momona kuʻuna e ʻoi aku ka maikaʻi o kaʻai paleo no ka pohō kaumaha, ʻoiai me ka lawe pū ʻana i ka calorie like.

I hoʻokahi noiʻi, 70 mau wahine momona i piha i ka makahiki 60 a ʻoi i ukali i ka papa paleo a i ʻole ka momona momona a me nā mea momona kiʻekiʻe no 24 mau mahina. Ua hala nā wahine ma ka papaʻai paleo he 2.5 mau manawa keu ke kaupaona ma hope o nā mahina ʻeono a ʻelua mau manawa ke kaupaona ma hope o 12 mau mahina.

Ma ka māka makahiki ʻelua, ua loaʻa hou i kekahi mau pūʻulu ke kaupaona, akā ua emi ka hapa o ka hui paleo 1.6 mau manawa keu kaupaona ().

Ua ʻike hou ʻia kahi noiʻi ʻē aʻe he 13 mau kānaka me ka maʻi diabetes ʻano 2 i ukali i kaʻai paleo a laila ka papaʻai diabetes (low-fat and medium-to-Higher carb) ma luna o ʻelua mau mahina ʻekolu mau mahina.

Ma ka awelika, ua lilo ka poʻe ma ka papa paleo i ka 6.6 paona (3 kgs) a me ka 1.6 iniha (4 cm) ʻoi aku ka nui mai kā lākou mau pūhaka ma mua o ka poʻe o ka papa diabetes.

Minamina, ʻo ka hapa nui o ka noiʻi ʻana i ka papa paleo he mea hou. No laila, he kakaikahi loa nā noiʻi i paʻi ʻia e pili ana i nā hopena lōʻihi.

He mea kūpono nō hoʻi ia e hoʻomaopopo i ka liʻiliʻi loa o nā noiʻi e pili ana i ka papa paleo e hoʻohālikelike i nā hopena o ke kaupaona ʻana i nā hopena o nā meaʻai ʻē aʻe i ka pohō kaumaha. ʻOiai hōʻike nā haʻawina e ʻoi aku ka maikaʻi o kaʻai paleo, ke hoʻohālikelike ʻia i nā papaʻai hou aʻe e hoʻoikaika ai kēia hoʻopaʻapaʻa.

Hōʻuluʻulu Manaʻo: ʻIke nā ʻike he nui i ka paleoʻai hiki ke kōkua iā ʻoe e lilo i kaupaona a ʻoi aku ka maikaʻi no ka hoʻēmi kino ma mua o nā papa kuʻuna, nā momona momona.

Hoʻomaikaʻi i kekahi mau ʻaoʻao ʻē aʻe o ke olakino

Ma waho aʻe o nā hopena ma ke kaupaona ʻana, ua hoʻopili ka papa paleo i nā pono olakino ʻē aʻe.

Mei Hoʻoemi i ka momona o ka ʻōpū

He maikaʻi ʻole ka momona o ka ʻōpū a hoʻonui i ka makaʻu o ka maʻi kō, ka maʻi puʻuwai a me nā ʻano olakino ʻē aʻe (24).

Ua hōʻike ʻia nā noiʻi ʻana he maikaʻi kaʻai paleo i ka hōʻemi ʻana i ka momona o ka ʻōpū.

I hoʻokahi aʻo, ua ukali nā wahine olakino he 10 i ka papa paleo no ʻelima mau pule. Ma ka awelika, ua ʻike lākou i kahi 3-ʻīniha (8-cm) e hoʻemi ana i ke anapuni o ka pūhaka, kahi hōʻailona o ka momona o ka ʻōpū, a ma kahi o 10-paona (4.6-kg) ka pohō kaumaha ().

Hiki ke hoʻonui i ka ʻike Insulin a hoʻoliʻiliʻi i ke kō kō

ʻO ka manaʻo Insulin e pili ana i ka maʻalahi o ka pane ʻana o kāu mau hunaola i ka insulin.

ʻO ka hoʻonui ʻana i kou ʻike insulin he mea maikaʻi, no ka mea, ʻoi aku ka maikaʻi o kou kino i ka lawe ʻana i ke kō mai kou koko.

Ua ʻike nā noiʻi ua hoʻonui ka papa paleo i ka ʻike insulin a hoʻohaʻahaʻa i ke kō kō (,).

I loko o kahi hebedoma ʻelua mau pule, 24 poʻe nui loa me ka maʻi diabetes ʻano 2 i ukali i kekahi papaʻai paleo a i ʻole ka papaʻai me ka paʻakai kaulike, ka waiū momona momona, nā kīʻaha āpau a me nā legume.

I ka hopena o ke aʻo ʻana, ua ʻike nā hui ʻelua i ka hoʻonui ʻia o ka ʻike insulin, akā ʻoi aku ka ikaika o nā hopena i ka hui paleo. ʻO ka mea nui, i ka hui paleo wale nō ka poʻe i ʻoi loa ke kūpaʻa o ka insulin i hoʻonui i ka ʻike o ka insulin ().

Hiki ke hōʻemi i nā pilikia pilikia o ka maʻi puʻuwai

ʻAno like ka ʻai paleo me nā papaʻai e paipai ʻia e paipai i ke olakino puʻuwai.

He haʻahaʻa i ka paʻakai a paipai i nā kumu momona o ka protein, nā momona momona a me nā huaʻai a me nā mea kanu.

ʻO ia ke kumu he mea ʻole ka hōʻike ʻana o kahi noiʻi i kaʻai paleo i mea e hōʻemi ai i nā pilikia e pili ana i nā maʻi puʻuwai, e like me:

• Puʻe koko: ʻO kahi anamanaʻo o ʻehā mau noiʻi me 159 mau kānaka i loaʻa i kaʻai paleo i hoʻemi ʻia ke kahe o ke systolic e 3.64 mmHg a me ke kahe o ke koko diastolic e 2.48 mmHg, ma ka awelika ().
• Nā Triglycerides: Ua ʻike ʻia kekahi mau noiʻi i ka ʻai ʻana i ka papa paleo hiki ke hōʻemi i nā triglyceride koko āpau a hiki i ka 44% (,).
• LDL kolesterol: Ua ʻike ʻia kekahi mau noiʻi i ka ʻai ʻana i ka papa paleo hiki ke hōʻemi i ka "maikaʻi" o ka LDL cholesterol a hiki i 36% (,,).

Mei Hoʻoemi i ka Lā

ʻO ke kuni he hana kūlohelohe ia e kōkua ai i ke kino e hoʻōla a kaua i nā maʻi.

Eia nō naʻe, weliweli ka mumū mau a hiki ke hoʻonui i ka makaʻu o nā maʻi e like me ka maʻi puʻuwai a me ka maʻi kō ().

Hoʻomaopopo ka papa paleo i kekahi mau meaʻai e hiki ke kōkua i ka hōʻemi ʻana i ka lī mau.

Paipai ia i ka ʻai ʻana i nā huaʻai a me nā mea kanu, nā waiwai nui o nā antioxidant. Kōkua nā Antioxidant i ka hoʻopili ʻana a me ka hoʻopau ʻana i nā radical manuahi i loko o ke kino e hōʻino ai i nā hunaola i ka wā o ka mumū mau.

Paipai ka papa paleo i ka iʻa ma ke ʻano he protein. Nui ka iʻa i ka omega-3 fatty acid, kahi e hōʻemi ai i ka mumū mau ma ke kāohi ʻana i nā hormoni e hoʻolauna ai i ka mumū mau, me TNF-α, IL-1 a me IL-6 (29).

Hōʻuluʻulu Manaʻo: Hāʻawi kahi papa paleo iā ʻoe i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana o ka insulin a me ka hoʻēmi ʻana i ka momona o ka ʻōpū, nā pilikia pilikia o ka maʻi puʻuwai a me ka mumū.

Nā ʻōlelo aʻoaʻo e hoʻonui ai i ka pohō kaumaha ma ka papaʻai Paleo

Inā makemake ʻoe e hoʻāʻo i kahi papa paleo, eia kekahi mau ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e lilo i ka paona.

• E ʻai hou i nā mea ʻai: Haʻahaʻa lākou i nā calories a loaʻa nā fiber, kōkua iā ʻoe e noho piha no ka lōʻihi.
• ʻAi i nā ʻano hua like ʻole: Mālama ka hua a hoʻopiha maoli nō. AIM e ʻai i 2-5 mau ʻāpana i kēlā me kēia lā.
• E hoʻomākaukau ma mua: Kāohi i ka hoʻowalewale ʻia ma ka hoʻomākaukau ʻana i kekahi mau meaʻai ma mua e kōkua iā ʻoe i nā lā hana.
• E hiamoe nui: Hiki i ka hiamoe maikaʻi i ka pō ke kōkua iā ʻoe e kuni i ka momona ma ka mālama mau ʻana i kāu mau momona momona.
• Noho mau: Kōkua ka hoʻoikaika mau i ke kuni i nā mea keu keu e hoʻonui i ka pohō o ke kaupaona.

Hōʻuluʻulu Manaʻo: ʻO kekahi mau ʻōlelo aʻoaʻo e kōkua aku ai iā ʻoe e lilo i ke kaupaona ma ka papaʻai paleo me ka ʻai ʻana i nā mea kanu, hoʻomākaukau i mua a hoʻomau i ka hana.

Ka Laina Lalo

Hoʻomaopopo loa ia ka hahai ʻana i ka papa paleo hiki ke kōkua iā ʻoe e lilo i ka paona.

He kiʻekiʻe i loko o ka protein, haʻahaʻa i nā carbs, hiki ke hōʻemi i ka makemake a hoʻopau i nā meaʻai i hana ʻia a hoʻonui ʻia ke kō.

Inā ʻaʻole ʻoe makemake i ka helu ʻana i nā kalori, hōʻike nā hōʻike i ka papa paleo hiki ke lilo i koho maikaʻi loa.

Eia nō naʻe, he mea nui e hoʻomaopopo i kaʻai paleo ʻaʻole paha no nā mea āpau.

ʻO kahi laʻana, hiki i ka poʻe e hakakā nei me ke kaohi o ka meaʻai ke paʻakikī i ka hoʻololi ʻana i nā koho ma ka papa paleo.