ʻO ka Paleo Diet - Ke Kumu Hoʻomaka Hoʻohui Hoʻohui Mex Meal

Anter

• ʻO kahi hoʻolālā ʻai papa ʻo Paleo Diet
• Nā Mea ʻAi e Pale ai ma ka Pāʻai Paleo
• Nā meaʻai e ʻai ai ma ka papaʻai Paleo
• Nā Meaʻai Paleo Hoʻololi
• Nā Indulgences Sensible
• He aha e inu ai ke make wai ʻoe
• E nānā i kēia wikiō
• He Laʻana Pāʻina Paleo no hoʻokahi pule
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Mea ʻai māmā māmā ʻo Paleo
• Papa Inoa Kūʻai Paleo Simple
• Pehea e hana ai i ka ʻAi ʻAina ʻO Paleo
• Ka Laina Lalo

Hoʻolālā ʻia ka papa paleo e like me ka mea a nā kūpuna hahai holoholona a hulu kanaka i ʻai ai i mau makahiki he mau makahiki i hala.

ʻOiai ʻaʻole hiki ke ʻike pololei i ka mea a nā kūpuna kanaka i ʻai ai i nā wahi like ʻole o ka honua, manaʻo ka poʻe noiʻi he ʻai pono kā lākou papaʻai.

Ma ka ukali ʻana i ka papaʻai meaʻai āpau a alakaʻi i ke ola kino, ua nui ka haʻahaʻa o nā maʻi nohona, e like me ka momona, diabetes a me nā maʻi puʻuwai.

ʻO ka ʻoiaʻiʻo, hōʻike kekahi mau noiʻi e hiki i kēia papaʻai ke alakaʻi i ka pohō kaumaha (me ka helu ʻole o ka calorie) a me nā hoʻomaikaʻi nui i ke olakino.

ʻO kēia ʻatikala kahi hoʻolauna maʻamau i ka papa paleo, e hāʻawi ana i kahi papa ʻaina maʻalahi a me nā ʻike e pono ai.

ʻO kahi hoʻolālā ʻai papa ʻo Paleo Diet

ʻAʻohe ala "kūpono" e ʻai ai no kēlā me kēia kanaka a me nā kānaka paleolithic i ulu i nā ʻano papa like ʻole, e like me ka mea i loaʻa i kēlā manawa a me kahi o ka honua i noho ai lākou.

Ua ʻai kekahi i ka papaʻai momona haʻahaʻa i nā meaʻai holoholona, ​​ʻoiai ʻo kekahi e ukali ana i ka papa ʻaina kiʻekiʻe me ka nui o nā mea kanu.

E noʻonoʻo i kēia ma ke ʻano he alakaʻi maʻamau, ʻaʻole kahi mea i kākau ʻia i ka pōhaku. Hiki iā ʻoe ke hoʻopili i kēia mau mea āpau i kāu mau pono ponoʻī a me kāu mau makemake.

Eia ke kumu o:

ʻAi: ʻO kaʻiʻo, nā iʻa, nā hua manu, nā mea kanu, nā huaʻai, nā nati, nā ʻanoʻano, nā mea kanu, nā mea ʻala, nā momona momona a me nā aila.

Pale aku: Nā meaʻai i hana ʻia, kō, nā mea inu, nā mea kanu, ka nui o nā huahana waiū, nā legume, nā mea hoʻonanea, nā aila mea kanu, nā margarine a me nā momona trans.

Hōʻuluʻulu Manaʻo Hoʻololi nā papaʻai kanaka Paleolithic ma muli o ka loaʻa a me kahi. ʻO ke kumumanaʻo o ka papa paleo e ʻai i nā meaʻai āpau a pale i nā meaʻai i hana ʻia.

Nā Mea ʻAi e Pale ai ma ka Pāʻai Paleo

Pale i kēia mau meaʻai a me nā mea hoʻohui:

• ʻO ka kō a me ka syrup kānana kiʻekiʻe-fructose: Nā mea inu momona, nā wai momona, nā kōpaʻa, nā kanakē, nā pā, nā ʻaikalima a me nā mea ʻē aʻe he nui.
• Palaoa: Hoʻopili pū me nā berena a me nā pasta, palaoa, pela ʻia, rai, bale, a pēlā aku.
• Legume: ʻO nā pi, nā lihi a me nā mea hou aku.
• Waiu: Hōʻalo i ka hapanui o ka waiū, ʻoi aku ka momona o ka momona (ʻo kekahi mau mana o ka paleo kahi mea momona piha e like me ka waiūpaka a me ka tī).
• Kekahi aila mea kanu: ʻO ka aila Soybean, aila sunflower, aila cottonseed, aila kulina, aila grapeseed, aila safflower a me nā mea ʻē aʻe.
• ʻO nā momona trans: Loaʻa i ka margarine a me nā meaʻai like ʻole i hana ʻia. ʻO ka maʻamau i kapa ʻia ʻo "hydrogenated" a i ʻole "hydrogenated" aila.
• Nā mea hoʻonani ʻimi hoʻopunipuni: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. E hoʻohana i nā meaʻono maoli.
• Nā meaʻai i hana nui ʻia: ʻO nā mea āpau i kahakaha ʻia he "ʻai" a i ʻole "low-fat" a i ʻole he nui nā mea hoʻohui. Pākuʻi ʻia i nā pānaina pānaʻi hana ʻole.

ʻO kahi kulekele maʻalahi: Inā he mea e like me ka mea i hana ʻia i kahi hale hana, mai ʻai ia.

Inā makemake ʻoe e hōʻalo i kēia mau mea hoʻohui, pono ʻoe e heluhelu i nā papa inoa mea hoʻohui, ʻoiai ma nā meaʻai i kapa ʻia ʻo "nā meaʻai olakino."

Hōʻuluʻulu Manaʻo Hōʻalo i nā meaʻai a me nā mea hana i hana ʻia, e like me ke kō, ka berena, kekahi aila mea kanu, nā momona trans a me nā mea hoʻonanea ʻono.

Nā meaʻai e ʻai ai ma ka papaʻai Paleo

Hoʻokumu i kāu papaʻai i nā meaʻai paleo holoʻokoʻa i mālama ʻole ʻia.

• ʻIʻo: Pipi, hipa, moa, pākē, puaʻa a me nā mea ʻē aʻe.
• Iʻa a me nā iʻa: Salmon, trout, haddock, shrimp, shellfish, a pēlā aku. E koho i nā holoholona hihiu inā hiki iā ʻoe.
• Hua manu: Koho i nā hua manuahi, pastured a omega-3 i hoʻonui ʻia i ka hua.
• Nā mea kanu: Broccoli, kale, pepa, ʻaka, kāloti, ʻōmato, a pēlā aku.
• Hua: ʻApala, maiʻa, ʻalani, pears, avocados, strawberry, blueberry a me nā mea hou aʻe.
• Nā Pahu: ʻO kaʻuala, ʻuala, uala, turnip, a pēlā aku.
• Nā hua a me nā hua: ʻO nāʻalemona, nā hua macadamia, nā walnuts, nā hazelnut, nā hua pua pua pua, nā hua paukena a me nā mea hou aku.
• Nā momona momona a me nā aila: ʻO kaʻaila ʻoliva keu, ka aila niu, aila avocado a me nā mea ʻē aʻe.
• ʻO ka paʻakai a me nā mea ʻala: ʻO ka paʻakai kai, kālika, turmeric, rosemary, a pēlā aku.

E hoʻāʻo e koho i ka hānai hānai, hānai ʻia a me nā meaola inā hiki iā ʻoe ke hoʻolimalima. Inā ʻaʻole, e hōʻoia e hele mau i kahi koho koho liʻiliʻi loa.

Hōʻuluʻulu Manaʻo ʻAi i ka meaʻai holoʻokoʻa, nā mea ʻai ʻole i lawelawe ʻia e like me ka meaʻai, nā iʻa iʻa, nā hua manu, nā mea ʻai, nā hua, kaʻuala, nā nati, nā momona momona a me nā mea ʻala. Inā hiki, koho i nā meaʻai a ka mauʻu a me nā meaola.

Nā Meaʻai Paleo Hoʻololi

I nā makahiki i hala aku nei, ua ulu iki kahi kaiāulu paleo.

Aia kekahi mau mana like ʻole o ka papa paleo. ʻAe ka hapanui o lākou i kekahi mau meaʻai i kēia mau lā e hōʻike nei ka ʻepekema he olakino.

Hoʻopili kēia i ka waiūpaʻa hānai momona maikaʻi a ʻoi aku kekahi mau hua ʻole gluten e like me ka laiki.

Manaʻo ka poʻe he nui i ka paleo ma ke ʻano he kumu no ka hoʻokumu ʻana i kāu papaʻai, ʻaʻole ia he rula koʻikoʻi o nā lula e pono ai ʻoe e hāhai.

Hōʻuluʻulu Manaʻo Hiki iā ʻoe ke hoʻohana i ka papa paleo ma ke ʻano he wahi hoʻomaka, me ka hoʻohui ʻana i kekahi mau meaʻai olakino ʻē aʻe e like me ka waiū momona a me nā hua ʻai gluten.

Nā Indulgences Sensible

Maikaʻi loa nā meaʻai a me nā mea inu ma lalo i nā liʻiliʻi.

• Waina: ʻOi aku ka kiʻekiʻe o ka waina ʻulaʻula ma nā antioxidant a me nā mea kōkua maikaʻi.
• Kokoleka pouli: Koho i kahi i loaʻa ka 70% a ʻoi paha ka ʻike koko. ʻOi loa ka momona a me ke olakino maikaʻi loa o ka kokoleka pouli.

Hōʻuluʻulu Manaʻo Ke hahai nei i ka papa paleo, hiki iā ʻoe ke komo i loko o ka liʻiliʻi o ka waina ʻulaʻula a me ke kokoleka ʻeleʻele i kēlā me kēia manawa.

He aha e inu ai ke make wai ʻoe

Ke hiki mai i ka hydration, pono ka wai i kāu mea inu.

ʻAʻole paleo nā mea inu aʻe, akā inu ka hapanui o lākou iā lākou.

• Kī: He olakino loa ke kī a hoʻouka ʻia me nā antioxidant a me nā ʻano pono like ʻole. ʻOi aku ka maikaʻi o ka tī ʻōmaʻomaʻo.
• Kope: ʻOi loa ka kofe i nā antioxidants pū kekahi. Hōʻike nā noiʻi he nui kona mau pono olakino.

Hōʻuluʻulu Manaʻo ʻO ka wai kāu inu inu i ke koho ʻana i ka papa paleo. Inu pū kekahi poʻe i ka tī a me ke kofe.

E nānā i kēia wikiō

Inā kūpono ke kiʻi i hoʻokahi huaʻōlelo he tausani, hoʻokahi miliona ke kumu kūʻai o kahi wikiō.

Hōʻike kēia wikiō pōkole i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka papa paleo.

He Laʻana Pāʻina Paleo no hoʻokahi pule

Loaʻa i kēia papa ʻaina kahi helu kaulike o nā meaʻai aloha aloha paleo.

Ma nā ʻano āpau, hoʻoponopono i kēia papa kuhikuhi ma muli o kāu makemake iho.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO nā huaʻai a me nā huaʻai i kālua ʻia i ka aila niu. Hoʻokahi ʻāpana hua.
• ʻAina awakea: ʻO ka sāleta moa me ka ʻaila ʻoliva. Lima lima o nā nati.
• ʻAina ahiahi: ʻO Burgers (ʻaʻohe pōpō) i kālua ʻia i ka waiūpata, me nā mea kanu a me kekahi salsa.

Pōʻalua

• ʻAina kakahiaka: Bacon a me nā hua manu, me kahi ʻāpana o nā hua.
• ʻAina awakea: ʻO nā burger i koe mai ka pō ma mua.
• ʻAina ahiahi: Hoʻomaʻa ʻia ka salemona i ka waiūpata, me nā mea ʻai.

Pōʻakolu

• ʻAina kakahiaka: ʻO kaʻiʻo me nā mea kanu (nā koena mai ka pō ma mua).
• ʻAina awakea: ʻO Sandwich i ka lau lettuce, me ka ʻiʻo a me nā mea kanu hou.
• ʻAina ahiahi: Hoʻomoʻa i ka pipi me ka mea kanu. Kekahi hua.

Pōʻahā

• ʻAina kakahiaka: ʻO nā hua manu a me kahi ʻāpana o nā hua.
• ʻAina awakea: ʻO nā koena kālailai mai ka pō ma mua. ʻO ka piha lima o nā nati.
• ʻAina ahiahi: ʻO ka puaʻa i kālua ʻia me nā mea kanu.

Pōʻalima

• ʻAina kakahiaka: ʻO nā huaʻai a me nā huaʻai i kālua ʻia i ka aila niu.
• ʻAina awakea: ʻO ka sāleta moa me ka ʻaila ʻoliva. Lima lima o nā nati.
• ʻAina ahiahi: ʻO Steak me nā mea kanu a me nā ʻuala.

Pōʻaono

• ʻAina kakahiaka: Bacon a me nā hua me kahi hua o ka hua.
• ʻAina awakea: ʻO ka steak steak a me nā mea kanu mai ka pō ma mua.
• ʻAina ahiahi: Salmon i hoʻomoʻa ʻia me nā mea kanu a me ka avocado.

Lāpule

• ʻAina kakahiaka: ʻO kaʻiʻo me nā mea kanu (nā koena mai ka pō ma mua).
• ʻAina awakea: ʻO Sandwich i ka lau lettuce, me ka ʻiʻo a me nā mea kanu hou.
• ʻAina ahiahi: ʻO nā ʻeheu moa i hoʻomoʻa ʻia me nā mea kanu a me ka salisa.

ʻAʻohe pono e nānā i nā kalori a i ʻole macronutrients (protein, carbs a i ʻole momona) ma ka paleoʻai, ma ka liʻiliʻi ʻaʻole i ka hoʻomaka.

Eia nō naʻe, inā pono ʻoe e lilo i ka nui o ke kaupaona, he mea maikaʻi e hōʻoki i nā kālaki i kekahi manawa a kaohi i kāu lawe ʻana i nā mea momona momona, e like me nā nati.

Inā makemake ʻoe i mau laʻana hou aku o ka ʻai paleo maʻalahi, e heluhelu i kēia ʻatikala: 20 Pokeo Hana-ʻAoʻao Lunch Recipe.

Hōʻuluʻulu Manaʻo Hiki iā ʻoe ke hana i nā ʻano mea ʻono like ʻole me ka hoʻohana ʻana i nā meaʻai aloha aloha paleo. Ma luna aʻe kahi papa kuhikuhi o ke ʻano o hoʻokahi pule ma ka papa paleo.

Mea ʻai māmā māmā ʻo Paleo

ʻAʻohe pono e ʻai ʻoi aku ma mua o ʻekolu mauʻai i kēlā me kēia lā, akā inā ʻoe e pōloli, eia kekahi mau meaʻai māmā paleo maʻalahi a maʻalahi hoʻi i lawe ʻia.

• Kāloti pēpē
• ʻO nā hua moa i paila ʻia
• ʻĀpana hua
• ʻO ka piha lima o nā nati
• Koena mai ka pō ma mua
• Pāleʻa ʻo Apple me kekahi waiū almond
• He pola o nā hua me kekahi kalima niu
• Lohi pipi pipi home

Hōʻuluʻulu Manaʻo Maʻalahi ka hoʻomākaukau o nā meaʻai māmā Paleo a lawe pū me ʻoe i ka wā hele. Pākuʻi ʻia kekahi mau manaʻo me nā hua, nā hua hua, nā hua moa i paila ʻia a i ʻole nā ​​kāloti pēpē.

Papa Inoa Kūʻai Paleo Simple

Aia kekahi ʻano like ʻole o nā meaʻai hiki ke ʻai i ka papa paleo.

ʻO kēia papa inoa kūʻai maʻalahi e hāʻawi iā ʻoe i kahi manaʻo pehea e hoʻomaka ai:

• ʻIʻo: Pipi, hipa, puaʻa, etc.
• Manuʻai: ʻO ka moa, ka pelehū, a pēlā aku.
• Iʻa: Salmon, trout, mackerel, a pēlā aku.
• Huamoa
• Nā mea kanu hou: ʻO greens, lettuce, ʻōmato, pepa, kāloti, ʻaka, etc.
• Nā mea kanu paʻahau: Broccoli, spinach, nā kāwili ʻai like ʻole, a pēlā aku.
• Hua: Mele, maiʻa, pears, ʻalani, ʻāpala
• Hua hua: ʻO Strawberry, blueberry, etc.
• Hua kukui: ʻAmona, nā hua ʻai, nā hua macadamia, nā hazelnut
• Pata ʻaila
• ʻAila niu
• Aila Olive
• ʻO Olive
• ʻUala kahiki
• ʻAla: ʻO ka paʻakai kai, ka pepa, ka turmeric, kālika, ka pāhiri, a pēlā aku.

He manaʻo maikaʻi e hoʻomaʻemaʻe i nā hoʻowalewale maikaʻi ʻole āpau mai kou home, e like me ka wai kōpaʻa, nā pā, nā kuki, nā ʻāpala, nā berena, nā ʻaikalima a me nā sīala.

Hōʻuluʻulu Manaʻo E hoʻomaka i ka papa paleo, hoʻomaʻemaʻe i kāu lumi kuke o nā hoʻowalewale maikaʻi ʻole. ʻO ka mea aʻe, e hoʻohana ana i ka papa inoa kūʻai ma luna nei e waihona i kāu pantry a me ka pahu hau me nā meaʻai ʻono, paleo.

Pehea e hana ai i ka ʻAi ʻAina ʻO Paleo

He maʻalahi maʻalahi e hana i ka hapa nui o nā meaʻai hale ʻaina paleo-friendly.

Eia kekahi mau kulekele maʻalahi:

1. Kauoha i kahi meaʻai nui a iʻa a iʻa iʻa.
2. E kiʻi i nā mea kanu keu ma kahi o ka berena a me ka laiki paha.
3. E noi iā lākou e kuke i kāu meaʻai i ka aila ʻoliva a i ʻole ka aila niu.

Hōʻuluʻulu Manaʻo ʻAʻole paʻakikī ka ʻai ʻana i ka wā e ukali nei i ka papa paleo. Koho wale i kahi ʻiʻo a iʻa iʻa ma ka papa kuhikuhi a hoʻololi i kekahi mau mea kanu keu.

Ka Laina Lalo

Hoʻohālikelike ʻia ka papaʻai paleo ma hope o ka hahai ʻana o nā mea ʻimi holoholona hānai. ʻOiai ʻaʻohe ala hoʻokahi e ukali ai i ka papa paleo, ʻo ka manaʻo nui e hōʻalo i nā meaʻai i hana ʻia a kia ma kahi o ke olakino, nā meaʻai āpau.

ʻO nā meaʻai a Paleo-friendly nā meaʻai, nā iʻa, nā hua manu, nā ʻanoʻano, nā nati, nā hua a me nā mea ʻai, me nā momona momona a me nā aila. Hōʻalo i nā meaʻai i hana ʻia, nā palaoa a me ke kō.

Hiki iā ʻoe ke hoʻokumu i kāu papaʻai i nā meaʻai paleo, me ka hoʻohui ʻana i kekahi mau mea olakino olakino e like me ka waiū momona a me nā hua ʻole gluten.

E hoʻomaka ai i ka papa paleo, e nānā i ka papa kuhikuhi hiʻohiʻona a me ka papa inoa kūʻai ma luna. E mālama i kāu lumi kuke a me nā lumi pantry me kēia mau meaʻai olakino, paleo-aloha.

Hiki iā ʻoe ke nānā i nā ʻatikala ma lalo no ka paleo mau manaʻo a me nā mea hou aku.