Nānā Paleo Diet: Hana paha ia no ka lilo o ke kaupaona?

Anter

• ʻO ka heluʻai dietline: 4.33 i waho o 5
• He aha ka papa paleo?
• Pehea e hahai ai i ka papa paleo
• Kōkua anei ia i ka pohō kaumaha?
• Nā pōmaikaʻi ʻē aʻe
• Paipai i ke olakino puʻuwai
• Kākoʻo i ke kaohi kō kō
• Nā hopena hiki ʻole
• Nā meaʻai e ʻai a pale aku ai
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Hoʻolālā papaʻai laʻana
• Lā 1
• Lā 2
• Lā 3
• Ke laina lalo

ʻO ka heluʻai dietline: 4.33 i waho o 5

ʻO kaʻai paleo kahi protein kiʻekiʻe, hoʻolālā papa ʻaihue momona i hoʻohālikelike ʻia ma hope o ka papaʻai i manaʻo ʻia o nā kānaka mua.

Hoʻokumu ʻia ia i ka manaʻoʻiʻo i loaʻa i kēia mau kūpuna hahai holoholona ka mea haʻahaʻa o nā kūlana mau, e like me ka momona, diabetes, a me nā maʻi puʻuwai, a ua ʻōlelo ʻia no nā ʻokoʻa i kā lākou papaʻai.

Eia nō naʻe, ʻoiai e ʻōlelo ana kekahi e hiki i kaʻai paleo ke hoʻomaikaʻi i ke olakino a hoʻonui i ka pohō o ke kaumaha, ʻo kekahi poʻe ke kuhikuhi aku he koʻikoʻi loa a hiki i ka paʻakikī ke ukali.

Nānā kēia ʻatikala i ka papa paleo a inā hana paha ia no ka pohō kaumaha.

• Helu huahelu holoʻokoʻa: 4.33
• Kaumaha emi: 5
• ʻAi olakino: 4
• Ka hoʻomau: 5
• ʻO ke olakino kino holoʻokoʻa: 3.25
• Nānā maikaʻi: 5
• Hoʻokumu ʻia nā hōʻike: 3.75

LINE BOTTOM: ʻO ka papaʻai Paleo kahi papaʻai ʻai momona haʻahaʻa e paipai ana i ka ʻai ʻana i nā meaʻai āpau e like me nā huaʻai, nā mea ʻai, nā iʻa, nā ʻiʻo, a me nā moa. ʻOiai kākoʻo paha ia i ka mālama ʻana i ke kaupaona, he mea kapu loa paha ia no kekahi poʻe.

He aha ka papa paleo?

ʻO ka papa paleo kahi papa ʻai i hoʻolālā ʻia e mimic i ka papaʻai o nā kūpuna kanaka mua.

ʻOiai ua kupu mai ka manaʻo i loko o nā makahiki 1970, ua kaulana ia i ka makahiki 2002 ma hope o ka paʻi ʻana o ka ʻepekema ʻo Loren Cordain i kahi puke e paipai ana i ka papaʻai.

Paipai ia i ka ʻai ʻana o nā meaʻai āpau e like me nā huaʻai, nā mea ʻai, nā ʻiʻo, nā iʻa, a me nā moa.

I kēia manawa, hoʻopau palena ʻole nā ​​meaʻai i hana ʻia, nā mānoanoa, nā legume, a me nā mea ʻono hana ʻole.

Wahi a nā poʻe kākoʻo i ka papaʻai, ke kōkua nei i ka pale ʻana i nā maʻi maʻi mau a hoʻomaikaʻi i ke olakino holoʻokoʻa.

Ma ka ʻaoʻao ʻē aʻe, kuhikuhi ka poʻe loiloi he hiki ke kaohi loa a hoʻopau i nā hui meaʻai i waiwai i nā meaola nui.

ʻO ka papaʻai paleo kahi ʻano ʻai e pili ana i nā papaʻai o nā kūpuna kanaka ʻohi holoholona mua. Manaʻo ʻia he hiki ke pale i ka maʻi maʻi mau a hoʻomaikaʻi i ke olakino holoʻokoʻa.

Pehea e hahai ai i ka papa paleo

Hoʻopili ka papa paleo i ka palena ʻana i nā meaʻai i loaʻa ʻole i nā mea ʻohi manu mua, e like me nā meaʻai i hana ʻia, nā māno, nā mea kanu, nā mea hana waiū, a me nā kō i hoʻohui ʻia.

Ma kahi o ka hoʻolālā e paipai i ka hoʻopiha ʻana i kāu pā me nā meaʻai āpau e hana liʻiliʻi ʻia, e like me ka ʻiʻo, nā iʻa, nā moa, nā huaʻai, nā mea kanu, nā hua kanu, nā ʻanoʻano, a me nā momona momona.

Eia nō naʻe, aia kekahi mau ʻano like ʻole o ka papaʻai, kēlā me kēia me nā ʻokoʻa ʻokoʻa ʻokoʻa e pili ana i nā meaʻai e ʻae ʻia.

ʻO kahi laʻana, ʻoi aku ka liʻiliʻi o ka palena o nā papa paleo i hōʻano ʻia a ʻae ʻia ka waiūpulu hānai a me kekahi mau hua ʻole gluten a me nā hua liʻiliʻi i ka wā lōkahi, inā lākou e pulu a kuke ʻia.

ʻO ka papa paleo kuʻuna e hoʻopili ana i ka palena ʻana i nā meaʻai i hana ʻia, nā māno, nā legume, nā huahana waiū, a hoʻonui ʻia ke kō a me ka ʻai ʻana i ka hapa nui o nā meaʻai āpau. Eia nō naʻe, aia kekahi mau ʻano ʻokoʻa.

Kōkua anei ia i ka pohō kaumaha?

Paipai ka papa paleo i ka ʻai ʻana i nā meaʻai āpau a piha i nā meaʻai a me nā palena i nā meaʻai i hana ʻia, kiʻekiʻe pinepine ʻia i nā calori a hiki ke kōkua i ka loaʻa ʻana o ke kaupaona ().

He kiʻekiʻe pū kekahi ia i loko o ka protein, hiki ke hoʻēmi i nā kiʻekiʻe o ghrelin - ka "hormone wī" - e hoʻomau ai i kou manaʻo no ka lōʻihi ().

I nā makahiki i hala aku nei, ua ʻike ʻia kekahi mau noiʻi e hiki i ka ʻai paleo ke kōkua i ka hoʻonui ʻana i ka pohō.

ʻO kahi laʻana, ua nānā hoʻokahi noiʻi ma 70 mau wahine i ka ukali ʻana i ka papa paleo no 6 mau mahina i loaʻa he 14 paona (6.5 kg) o ka lilo o ka momona, ma ka awelika, a me ka hōʻemi nui ʻana o ka momona o ka ʻōpū ().

Ua hoʻopau kekahi loiloi hou o nā noiʻi he 11 e hiki i ka papaʻai ke kōkua i ka pohō kaumaha, me ka hoʻomaopopo ʻana ua nalowale nā ​​mea komo i ka awelika o kokoke 8 paona (3.5 kg) i nā hoʻāʻo e mau ana ma waena o 2 mau mahina a me 2 mau makahiki ().

Nānā ka papa paleo i nā meaʻai āpau-momona a hoʻopau i nā mea i hana ʻia. Ua hōʻike ʻia nā noiʻi e hiki i kēia ala o ka ʻai ke kōkua i ka pohō kaumaha.

Nā pōmaikaʻi ʻē aʻe

Ua pili ka papa paleo me nā pono kūpono he nui.

Paipai i ke olakino puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa, kahi kokoke i ka hapakolu o nā make āpau ().

Hōʻike ka noiʻi noiʻi hoʻohiki hiki i kaʻai paleo ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino puʻuwai ma o ka hōʻemi ʻana i kekahi mau kumu pilikia no ka maʻi puʻuwai.

I hoʻokahi noi, 20 mau kānaka me nā pae kolesterol kiʻekiʻe i ukali i ka papa paleo no 4 mau mahina i hoʻomaikaʻi i ka HDL (maikaʻi) kolesterol a hoʻēmi i nā pae triglyceride, a me ka heluna haʻahaʻa a me ka LDL (ʻino) kolesterol ().

ʻO kekahi noi ʻana ma 34 mau poʻe i ʻike like i nā mea like, e hoʻomaopopo ana i ka ukali ʻana i ka papa paleo no 2 mau pule i hoʻēmi i ke kahe o ke koko, ka nui o nā pae kolesterol, a me nā triglycerides - he mau pilikia pilikia ia no nā maʻi puʻuwai ().

Kākoʻo i ke kaohi kō kō

Hōʻike kekahi mau noiʻi e hiki i ka papa paleo ke kōkua i ka hoʻēmi ʻana i ke kiʻekiʻe o ke kō a me ka hoʻomaikaʻi ʻana i ka ʻike insulin i ka poʻe me ka maʻi diabetes type 2.

ʻO ka insulin ka hormone e hoʻoponopono i nā pae kō kō. Hiki i ka hoʻonui ʻia o ka noʻonoʻo insulin ke hoʻomaikaʻi i ka hiki i kou kino ke hoʻohana pono i ka insulin a kākoʻo i ka mālama kō kō ʻana i ke kō.

Hoʻokahi o nā noi ʻana ma 32 poʻe me ka maʻi diabetes type 2 i loaʻa ma hope o ka paleoʻai no 12 mau wiki i hoʻomaikaʻi i ke kiʻekiʻe o ke kō a me ka hoʻonui ʻia o ka ʻike insulin e 45% ().

Pēlā nō, ua hoʻopaʻa ʻia kahi noiʻi liʻiliʻi i 13 mau kānaka me ka maʻi ʻaʻai ʻano 2 ua ʻoi aku ka maikaʻi o ka papaʻai ma ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe o ka hemoglobin A1C, kahi māka o ka mālama kō kō wā lōʻihi, ma mua o ka papaʻai diabetes maʻamau ().

Hōʻike ka noiʻi e hiki i kaʻai paleo ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino puʻuwai a hoʻonui i ka kaohi kō kō.

Nā hopena hiki ʻole

ʻOiai ke hāʻawi nei ka papa paleo i nā keu olakino hiki ke pono, pono e noʻonoʻo ʻia kekahi mau drawbacks.

ʻO ka mea mua, hoʻopau ia i kekahi mau pūʻulu meaʻai i momona a hiki ke ʻoliʻoli nui ʻia ma ke ʻano he papaʻai pono.

ʻO kahi laʻana, waiwai nā legume i ka fiber, protein, a me ka waiwai o nā micronutrients, e like me ka hao, zinc, a me ke keleawe ().

I kēia manawa, hōʻike nā noiʻi e hoʻopili ʻia nā kīhāpai āpau i kahi makaʻu haʻahaʻa o ka maʻi diabetes type 2, nā maʻi puʻuwai, a me kekahi mau ʻano maʻi ʻaʻai ().

Hāʻawi ʻia i ka papa paleo ke manaʻo he nui nā pūʻulu meaʻai i ka palena palena ʻole, ʻo nā mea me nā kaohi papaʻai, e like me nā vegan a me nā mea ʻai, paʻakikī paha lākou e ukali nei.

ʻO ka mea hou aku, paʻakikī paha e ʻai i waho a i ʻole e hele i nā ʻākoakoa ʻohana, ʻoiai ʻaʻole ʻoe e maopopo i nā mea i hoʻohana ʻia i kekahi mau kīʻaha.

Hoʻohui, ʻoi aku paha ka pipiʻi ma mua o nā ʻano ʻai ʻē aʻe, no ka mea he nui nā huahana hou, nā ʻiʻo, nā iʻa, a me nā moa - hiki ke uku ʻia nā mea āpau.

Kaohi ka papa paleo i nā pūʻulu meaʻai olakino a hiki ke pipiʻi. ʻO ka poʻe me nā meaʻai papaʻai he mea paʻakikī paha ke ukali.

Nā meaʻai e ʻai a pale aku ai

Paipai ka papa paleo i nā ʻano meaʻai like ʻole e mālama ʻia e like me ka ʻiʻo, nā moa, nā iʻa iʻa, nā huaʻai, a me nā mea kanu.

I kēia manawa, nā huaʻai, nā legume, nā kō i hoʻohui ʻia, a me nā meaʻai i hoʻoponopono ʻia a hoʻomaʻemaʻe ʻia hoʻi i kaupalena ʻia.

Nā meaʻai e ʻai ai

Eia kekahi mau meaʻai e hiki ai iā ʻoe ke leʻaleʻa ma ke ʻāpana o ka papa paleo.

• ʻIʻo: pipi, hipa, kao, ʻona, a pēlā aku.
• Manuʻai: ka moa, ka pelehū, ke gose, ʻāpala, a pēlā aku.
• Meaʻai kai: salmon, tuna, mackerel, anchovies, trout, cod, haddock, catfish, a pēlā aku.
• Hua manu: hua moa a me nā keʻokeʻo
• Hua: nā ʻāpala, maiʻa, ʻalani, plum, peach, melons, blueberry, strawberry, grapes, etc.
• Nā mea kanu: bele pepa, cauliflower, broccoli, kale, ʻaka, kālika, spinach, arugula, zucchini, squash, etc.
• Hua kukui: cashews, pistachios, almonds, walnuts, macadamia nuts, Brazil nut, etc.
• Nā hua: na anoano chia, na hua flax, na anoano, na anoano hemp, a pela aku.
• Nā momona: aila ʻoliva, aila avocado, aila niu, aila niu, aila flaxseed, a pēlā aku.
• Nā mea kanu a me nā mea ʻala: cumin, oregano, basil, pepper, rosemary, thyme, turmeric, ginger, etc.

Nā meaʻai e hōʻalo ai

Eia kekahi mau meaʻai āu e hōʻalo ai ma ke ʻano he mahele o ka papaʻai.

• Legume: nā pīni, nā moa, nā lihi, nā pī, a pēlā aku.
• Waiu: ka waiū, yogurt, ka bata, kefir, ka tī, a pēlā aku.
• Palaoa: ka berena, pasta, laiki, quinoa, bale, rai, buckwheat, farro, etc.
• ʻUala: uala keʻokeʻo, nā french fries, ʻuala, a pēlā aku.
• ʻO nā aila mea kanu hoʻomaʻemaʻe: kaʻaila canola, kaʻaila safflower, kaʻaila soybean, kaʻaila cottonseed, aila grapeseed, etc.
• Nā meaʻai i hana ʻia: chips, pretzels, kuki, ʻai pono, ʻai wikiwiki, a pēlā aku.
• Nā mea hoʻonani ʻimi hoʻopunipuni: sucralose, aspartame, saccharin, acesulfame potassium, a pēlā aku.
• Pākuʻi kō: nā mea i hoʻomoʻa ʻia, nā kanakē, nā mea ʻono, nā mea inu kō, nā kōpaʻa, a pēlā aku.

Paipai ʻia nā meaʻai āpau e like me nā huaʻai, nā lau, nā ʻiʻo, nā iʻa, a me nā moa ma ka papa paleo. Ma ka ʻaoʻao ʻē aʻe, pono e kaupalena ʻia nā meaʻai i hana ʻia, nā legume, nā palaoa, ka waiū, a me nā kō i hoʻohui ʻia.

Hoʻolālā papaʻai laʻana

Eia kahi laʻana 3 lā lā no ka papa paleoʻai.

Lā 1

• ʻAina kakahiaka: omelet me kālika, ʻaka, ʻōmato, a me ka milo
• ʻAina awakea: nā noodles zucchini me nā kinipōpō kalokō a me ka meaʻai marinara
• ʻAina ahiahi: ʻo ka salmon i hoʻomoʻa ʻia me ka umu me ka broccoli i hoʻomoʻa ʻia a me nā ʻualaʻuala

Lā 2

• ʻAina kakahiaka: granola-ʻole me nā ʻalemona, nā walnuts, nā pecan, nā lau niu, a me nā hua maloʻo
• ʻAina awakea: bison burger me ka letusce a me ka saladi ʻaoʻao
• ʻAina ahiahi: moa moa me ka palaʻai mea kanu

Lā 3

• ʻAina kakahiaka: puding chia me ka waiū niu, walnuts, strawberry, blueberry, a me ke kinamona
• ʻAina awakea: ʻo ka avocado a me ka saladi hua moa me ka hua hui
• ʻAina ahiahi: pola burrito me ka laiki cauliflower, pipi, salsa, guacamole, pepa, a me nā aniani

Aia nō kekahi mau mea ʻai māmā paleo inā pōloli ʻoe i waena o nā meaʻai.

Hāʻawi ka papa kuhikuhi ma luna i kekahi mau manaʻo no nā meaʻai e hiki ke hoʻopili ʻia ma ke ʻano he hapa o ka papa paleo.

Ke laina lalo

ʻO ka papaʻai paleo kahi papa ʻai i hoʻolālā ʻia e mimic i nā papaʻai o nā kūpuna kanaka hōʻuluʻulu manu.

Ua ʻike kekahi mau noiʻi e hiki i kēia ʻano ʻai ke kōkua i ka hoʻonui ʻana i ke kaumaha, paipai i ke olakino puʻuwai, a kākoʻo i ke kaohi kō kō maikaʻi.

Eia nō naʻe, ʻaʻole kūpono paha ia no nā mea āpau, no ka mea, kaohi i nā pūʻulu meaʻai olakino a ʻoi aku paha ka pipiʻi ma mua o nā papaʻai ʻē aʻe. Hoʻohui, paʻakikī paha ka poʻe me nā kaohi papaʻai e hoʻopili.