Paleo-ukudla iimenyu, iiresiphi, ncomo

Namhlanje bonke abantu bafuna ukuba slim nobumnandi. Oku, nangona kunjalo, bambalwa kakhulu abantu bashiye ngokupheleleyo ukusetyenziswa zokutya ozithandayo. Kweli nqaku endifuna ukuthetha ngayo yintoni na ukutya paleo.

Yintoni le

Ekuqaleni kuyimfuneko zokuqonda iikhonsepthi. Ngoko ke namhlanje, asizizo zonke eziqhelekileyo kunye elithi 'yokudla paleo ". Yintoni na? Ndifuna ukuthi ukuba isihloko ufakwe kwi elithi "Paleolithic" - gxebe, ixesha Paleolithic. Ukudla esifanelekileyo kakhulu abo baqhele ukuba baphile ubomi esebenzayo, akafuni ukuba bayeke okukhona kwaye ufuna ukugcina umzobo slim ezintle.

isisekelo

Ukudla Paleo - igama esitsha ehlabathini zokutya. Noko ke, oko babawa ngokukhawuleza kuthandwa. Eyona nto ibalulekileyo kukuba nomthombo Isazinzulu wayo L. Kordeyn, nto leyo ebonisa ukuba imigaqo ngamandla umntu mihla yamandulo ayikho eyahlukileyo. Kuthetha ukuthini? Ngoko ke, ngaphambi kokuba abantu batya inyama yezilwanyana ezifileyo, ukutya amaqanda, neenkozo zepistasi, amaqunube. Nor baba slim yaye isempilweni. Izazinzulu zithi ezinjalo kwaye kufuneka ezityiwa yomntu mihla. Ukongeza, kufuneka ibe yindlela yobomi. ie Kufuneka uhlale wedwa kule ukwetyisa ukutya. Kwenye iyure kufuneka sibe sihamba rhoqo.

izimiso

Ukudla Paleo kananjalo imigaqo ethile ekufuneka ilandelwe.

1. Uyakwazi ningadli iziqhamo kunye nemifuno.
2. Kuyimfuneko ukuba udle konke yeengcambu.
3. Useful zonke iziqhamo womile.
4. Ngokuyimfuneko kule ukutya kufuneka ibe amaqanda, iimbewu kunye neenqoba.
5. Kakade ke, Asinakuyenza ngaphandle inyama. Oku kusenokuba iintlobo namanqatha. Mhlawumbi ukuselwa ndibutyabeke ngomswane ukusuka inyama.

Bakholelwa ukuba xa le ekudleni umzimba ugcwele ngokukhawuleza kwaye ayifuni amashwamshwam ezincinane rhoqo. Kubalulekile bekuya kuba njalo mzuzu elandelayo: kule ekutyeni ngaphandle ngokupheleleyo ukusetyenziswa zamavumba ezifana protein gluten (ifumaneka papa) kunye lactose - a ekudleni elula.

ngemveliso

Nam ndingathanda ukuthetha ngezinto kutya kwaye abavumelekanga ukuba zilidle ukutya paleo.

Isiseko ukudla: intlanzi kunye nentlanzi, inyama (zonke iintlobo), iinkukhu, amaqanda, amandongomane, iimbewu, iziqhamo kunye nemifuno (ngaphandle neetapile).

Avumelekile: oyile yemifuno (umnquma, flaxseed, ioli imbewu kajongilanga, ioli weavokhado kunye walnuts), ikofu, iti ngaphandle iswekile. Unga ukusela amanzi izimbiwa ngaphandle igesi. Ivunyelwe womile notywala (ngezixa ezincinane kakhulu).

Akuvunyelwe ngokungqongqo: imajarini, ibhotolo, semi-ogqityiweyo iimveliso (ayi, ayi, inyama, njl) kunye neelekese. Awukwazi kutya iindidi zinongwe, eyemayonnaise, isoso, sauce, nobusi. Akuvunyelwe ngokungqongqo ukuba adle namandongomane ityuwa.

yokudla plus

Kufuneka kwakhona ukuba abantu abaninzi baya ukutya paleo. Ingxelo evela ezo zizamileyo wona, kuba becala ezintle. Abantu bathi, ukuba ukudla okunjalo inika isigxina omkhulu wamandla namandla, nto leyo ngokwaneleyo ukuba imini yonke. Ukongeza, ukutya echazwe ngasentla njengoko Akothusi ukufumanisa kakuhle umzimba bonke kuyimfuneko, ukuba akukho mfuneko ukwenza kuphela naziphi okulula, kodwa kudla iivithamini ezongezelelweyo. Oogqirha kwakhona le miba ilandelayo ezintle ukudla:

• Kukhuselekile ukuba phantse bonke abantu. Nakuba kunjalo, ukuba ngaba uneengxaki zezintso, isisu okanye isibindi, kuhle ukuba udibane nogqirha wakho.
• Zonke iimveliso zokutya ngasentla ziquka inani eliphezulu izondlo ofuna umntu ukuba ubomi obuqhelekileyo.
• Ukudla kubandakanya ukusetyenziswa ngokugqithisileyo amanzi, njengoko abantu abaninzi ukulibala kubomi bemihla ngemihla.
• ukusetyenziswa Ukudla khipha ephilayo du ukutya eziyingozi. Ukutya kufuneka eluhlaza, braised, iyabiliswa.

Noko ke, nazo zonke oku, kufuneka ukubeka "lula" kuba onke amaqela ukuba ukudla okunjalo:

1. Akukho mfuneko kilojoules, ukudla.
2. Loo kutya kunokubangela ngokukhawuleza bakuqhele. Ngaphezu koko, akukho nokuba ndinqwenile ukuyidla nani ngokukhawuleza muffin okanye into yobumnandi izimuncumuncu (kwaye oku isiseko iseti umthombo mass fat).
3. Uyakwazi badle nanini na ufuna, lowo ufuna nendlela ufuna. Kukho miqobo ekudleni ukuya 6 pm, awufuni ukwenza breaks encinane okanye enkulu phakathi izidlo.

bendlela nokudla

Nangona kunjalo, lo ukutya paleo inikeza neengxaki. Oku kufuneka ukuxelelwa.

1. Loo ukutya, mhlawumbi, akuyi kumkholisa onke amalungu osapho. Ngoko ke kufuneka sizilungiselele thina ngabanye. Ngapha koko, uya kuqonda ukuba wonke umntu emsebenzini kutheni kubhetele ukuba yeka ukutya iilekese kunye yekofu wakhetha magqabi ngokupheleleyo-enobugcisa.
2. Siza ukuba ukwenza umthambo. Iziphumo ezingcono ukudla unika kunokwenzeka kuphela amandla omzimba emzimbeni.
3. Ukudla kubandakanya kokudla ukudla zendalo kuphela. Ngaba namhlanje, ngelishwa, ezingaphezu kwama iimveliso kwesiqingatha-ogqityiweyo. Kaloku, ukufumana ukuba akukho lula kangaka asesitalini bubafikele nje ngeke.
4. Izimo kusetyenziso yalo apho, kodwa kukho imida. Ukuba umzimba lo wonke Kulungile, phambi kokuba amandla kule imo, kungcono ukuba udibane nogqirha.

sample menu

Ngoko ke, lo ukutya paleo. Menu kwi indlela amandla anikwe inokuba ngolu hlobo.

kwasekuseni

• Rice okanye buckwheat - 80 grams.
• Imifuno isaladi (ezaliswe imifuno okanye yomnquma oyile - 1 itispuni).
• Chicken umtya (100 grams).

Undershot. Nama - 50 grams.

Lunch. Leyo ebonisa sasemini yokudla paleo? Menu kwi isidlo yesibini engundoqo na ngolu hlobo lulandelayo:

• fish Idla (100 grams).
• Cucumber - 1 Iqhekeza.

Undershot. Eliphakathi okanye iapile.

isidlo

• Bila Amaqanda - 2-PC.
• Imifuno isaladi (enongwe 1 icephe yamafutha omnquma).

zokupheka

Ukuba umntu xa sithanda zokupheka ngentla paleo yokudla izitya ezahlukeneyo ukusuka iimveliso eligunyazisiweyo - yiloo nto ufuna ukuxelela ngakumbi.

1. Broccoli umhluzi. Ukwenza oku, kufuneka kuqala ukulungiselela umhluzi inkuku, makongeze kuso itswele, iminqathe, broccoli. Yibilise zonke izinto eziyimfuneko kude kube broccoli esisifebe (kuya kuthatha malunga 15 imizuzu).
2. Smoothies. iibhanana ezimbini kufuneka kunqunyulwa, apile ezimbini eluhlaza kunye kiwi ezimbini. Konke oku ibekwe blender, yongeza intwana yamanzi kunye ngumkhenkce. Bonke kwakhuthazwa.
3. Isaladi. Kuyimfuneko ukuba mix 100 grams ye Shrimp, lettuce, omnye umqadi yekoriyandire, 2 tbsp sesame, a clove begalikhi. Bonke benxibe kunye yejusi yelamuni. Ityuwa pepper - ukunambitha.

Ungasonwabela ke isidlo sakho.