Indlela unamathele paleodiety phakathi nenkathi yokukhulelwa?

Paleodieta ngokubaluleka kuthandwa phakathi abalandeli okunomsoco, futhi akumangalisi, ngoba kunezinzuzo eziningi zezempilo. Ngaphezu kwalokho, abasekeli le ndlela kwamandla uqiniseke ukuthi yonke imikhiqizo abazenzayo akuzona eliphansi kuya ukunambitheka kwakhe kusetshenzwe, kodwa okulusizo. Noma kunjalo, sonke siyazi ukuthi ukushintsha izintandokazi ukunambitheka abesifazane namantombazane lapho belindele ingane. Ngisho nabalandeli paleodiety nabo bayajabula. Izolo uzithokozise kakhulu izithelo nemifino, futhi manje donsa on ikhukhi, candy kwemikhiqizo inyama kusetshenzwe. Okufanele ukwenze kuleli cala?

Okokuqala, kufanele wazi ukuthi ekudleni Paleo kunezinzuzo eziningi kubantu besifazane abakhulelwe. Imikhiqizo ukuthi uvumela uqukethe amaningi, uvithamini A, beta-carotene, amafutha enempilo, vitamin D, i-folic acid nokusansimbi. Zonke lezi izakhi ezibalulekile uma ufuna ukukhulelwa kwaba ngaphandle izinkinga. Ngakho-ke, uma isemanzini okwesikhathi eside isikhathi paleodiety, ungadikibali kuso nje ngoba ubhekene elinde ingane. Okudingayo - ukwenza izinguquko ezithile.

inombolo Ithiphu 1: Lungiselela amasheya

Uma ulandela paleodiete, nizwile ke ayinkulungwane izikhathi: Lungiselela supply elincane Ungadla ewusizo. Kodwa isibili ezibalulekile manje, uma ukhulelwe, ngoba isifiso sakho sokuthola ukudla ngeke ulinde ukuthi kulungele kuhhavini, narezhete ubhatata futhi babe ubhake imizuzu 20-30. Ngakho-ke, kuzodingeka ukuthi ukuwa lokuqala ensimini buka, futhi ngokuvamile into ezinosawoti, ezinoshukela, noma ezinoshukela.

Abanye abantu baye kude ukuze uchithe isikhathi usuku lonke ngeSonto ekhishini ekulungiseleleni ukudla ngesonto elilandelayo noma ngisho inyanga. Uma uzimisele angachitha isikhathi eside kangaka ngempelasonto, ungaya ke. Kodwa ngesikhathi sokukhulelwa owesifazane nzima ukuma kubo ekhishini usuku lonke. Yini okumelwe uyenze? Zama bezilokhu Ungadla ambalwa okunomsoco ufake efrijini lakho, ambalwa ukudla ngomumo noma okusalile kusuka kwakusihlwa. Ngakho uzokwazi ukwanelisa bayakulangazelela lokhu kudla noma nini uma kuzokwenzeka.

inombolo Ithiphu 2: engeza carbohydrate

Lapho unquma unamathele paleodiety ke cishe, ayefungile ukuthi bangayeki isinkwa. Nokho, isimo sakho ngaphambi futhi ngesikhathi sokukhulelwa ihlukile kakhulu. Mhlawumbe manje ufuna ukudla ubhontshisi nge iphinathibhatha, sinkhwa kanye inyama, crispy ushizi pizza noma ucezu lwesinkwa balahle indlala okungazelelwe.

It kuvela ukuthi kunesizathu esihle ukulalela umzimba wakho. Abesifazane abafuna ukukhulelwa noma alindele ukuba nengane, kufanele andise edonsa carbohydrate, njengoba lokhu kuzoba nomthelela ekuthuthukiseni zobuchopho fetus ukuqinisekisa ekukhuleni kwayo eyanele phakathi nayo yonke inkathi yokukhulelwa.

Ngaphezu kwalokho, abacwaningi-American College of obstetricians futhi gynecologists wathola ukuthi udle ukudla okune protein ne amazinga aphansi carbohydrate, kungaba ngokuphawulekayo ngcono okuzala. Lokhu impikiswano kungase kubonakale nakuba, kodwa eqinisweni, ngokusho izifundo, amazinga aphansi carbohydrate ukusetshenziswa 40% ekudleni. Ngokuba umuntu ubani okufanele paleodiete, kungcono okuningi kunaye esetshenziswa.

inombolo Ithiphu 3: Lungiselela banana isinkwa

Uma uprakthiza paleodiety, usuwazi ukuthi ubhanana - lo mkhiqizo ukwahlukahlukana. Kubo angapheka amabhisikidi, isinkwa, chips futhi amaswidi. Banana Isinkwa - kungenye isidlo enempilo kwalo mkhiqizo. It uzokusindisa izikhathi eziningi, lapho ngokungazelelwe lapho bayakulangazelela lokhu kudla.

Futhi, kulula kakhulu ukuba zikwazi ukupheka, futhi awudingi izinto eziningi imikhiqizo eyengeziwe. Ngakho, yini okufanele uyenze? Grind in a blender amabili aphuzi banana puree futhi ukuxubana okubangelwa ithisipuni elilodwa uLwandle Lukasawoti futhi nendebe ufulawa tapioca. Ifomu imibuthano encane round flat of inhlama uyibeke yesikhumba paper. Bhaka kuhhavini at 190 degrees imizuzu 20-25, futhi voila! Impilo yakho ekukhulelweni isibe izikhathi 10 ukuxegiselwa nje.

inombolo Ithiphu 4: ube sihlubuki

Uma uzama ukusesha iwebhu ukudla okunempilo ngesikhathi bekhulelwe, imithombo eminingi uyoncoma ukudla ukudla okuhlukile kulokho udla i paleodiete. Njengomthetho, izincomo uthi: udle imikhiqizo yobisi, kangcono ephansi fat; sidle nobhontshisi kuphela, bese uqinisekise ukuthi udla servings eziyisithupha kuya nanye okusanhlamvu usuku lonke!

It kuvela ukuthi uma uthi ukuthi abesifazane abakhulelwe abadinga imbewu, engqondweni ukuthi badinge carbs. Isizathu sokuba izincomo ukudla imikhiqizo yobisi? Kulula: udinga calcium kungaqinisa amathambo kanye nokugcina umfutho wegazi onempilo. Ubhontshisi kudingeka ubuyise izinqolobane amaprotheni, esiza ukudala amabhlogo wokwakha amaseli yengane yakho, kanye nensimbi, esiza athwala umoya-mpilo egazini. Kodwa kuvela, ungathola lezi izakhi njengoba imifino, inyama, amantongomane kanye imbewu, asetshenziselwa abadla paleodiete.

inombolo Ithiphu 5: Vula ukudla ezipakishiwe

Ngisho noma wena umsekeli enkulu ukudla ezenziwe ekhaya, akufanele bazitike Ungadla kusuka esitolo, uma inyanga 6th yokukhulelwa, uzizwa ezimbi ngaphandle kwabo. Lokhu kusho ukuthi sekuyisikhathi sokuba uyephula imithetho yabo.

It kuvela Ungadla edliwayo at paleodiete, ekubeni ethengekayo nsuku zonke. Vele wenze isiqiniseko sokuthi emaphaketheni kwaba ilebula ezifanele, kanye self-ucwaningo uhlu izithako. Njengokuvamile, okumbalwa izithako, ngcono. Qaphela futhi musa ukuthenga imikhiqizo aqukethe amafutha yemifino ezifana canola, safflower, ubhekilanga, sayinela ukungena noma lamantongomane. Yiqiniso, lezi amafutha cishe zonke ezipakishiwe ukudla. Kodwa uma usesha, uzothola eziningi abangakwazi ukukhokhela lapho paleodiete.

inombolo Ithiphu 6: ithambo umhluzi ngumuthi ongcono kunayo yonke

Lo mkhiqizo elixir magic at paleodiete. Kufanele uzilungiselele kusuka eluhlaza isilwane amathambo ibila amahora 24-48 ukuvumela amanzi ukuncela zonke amaminerali eziqukethe amathambo. Ukusetshenziswa umhluzi ezinjalo kuba nomphumela omuhle empilweni yomuntu kwanoma iyiphi ukuthi lukhulu mayelana nokuthumba owesifazane owayezithwele, ngoba iqukethe uhlobo resorbable calcium, magnesium, potassium, phosphorus nesibabule, okungukufa ayadingeka ukuze kwakhiwe ithambo ingane.

Ngaphezu kwalokho, abesifazane abakhulelwe, njengoba sekushiwo, kumele uthole amaprotheni ngokwanele ukudla. Kodwa yini okufanele uyenze uma ugula kusukela umcabango inyama? Kulokhu, uzophinde usize ithambo umhluzi. Ngeke ukukunikeza kalula digestible protein ne eziningi izakhi, futhi ngaleyo ndlela akudingeki ukuba ukudla okungenamsoco. Iphinde isekela izivikeli mzimba nengculazi ukugaya.