Paleo Diet ke mokhoa oa ho ja o thehiloeng ho leka ho ja joaloka baholo-holo ba rona ba litsomi. Khopolo ea phepo ke hore 'mele ea rona e iphetola ho ja se neng se fumaneha ka nako eo - meroho, litholoana le lijo tse mahlahahlaha. Bahetsi ba lijo tsa Paleo ba bolela hore bahlaseli-bahlaseli bana ba ne ba phela hantle 'meleng, ba e-na le' mele le meno a matla, 'me ha baa ka ba tšoaroa ke maloetse a kajeno.
Ho ea ka batšehetsi ba Paleo Diet, ho ekelloa ha lijo ho lijo tsa rona lilemong tse ka bang 10 000 tse fetileng ho ile ha tlisa mathata a bophelo bo botle. Ho lumeloa hore lijo-thollo li ne li le bonolo ebile li lumelloa molemong oa tsoelo-pele, empa li nahana hore li tlisa:
- Mathata a meno
- Boloetse ba pelo
- Lefu la tsoekere
- Botenya
Lijo tse lumelitsoeng lijong tsa Paleo
- Litholoana
- Meroho e seng e tsitsitseng
- Mafura a phetseng hantle (mehloaare, oli ea mohloaare, linate, li-avocado)
- Lijo tsa liphoofolo (nama ea khomo e nonneng ka joang, e jang nama ea kolobe, khōlo e sa tsamaeang ntle le tlhapi, tlhapi)
Lijo Tse Lokelang ho Qoba ho Paleo Diet
- Lihlahisoa tsa lebese
- Lihlahisoa (ho akarelletsa koro, rye, harese, poone, raese)
- Li-legumes (linaoa, lentile, lipeoana, lierekisi)
- Tsoekere e hloekileng
- Oli ea meroho (ho akarelletsa le canola, poone, letsoai, soya)
- Lijo tse entsoeng tse nang le tse ling tse ka holimo
Melemo ea Bophelo bo Botle ba Purale ea Paleo Diet
Joaloka linthong tse ngata tse sa kenyelletsang ho etsa phaello, ha ho na litsebi tse ngata tsa tleliniking tsa lijo.
Palo e nyenyane ea lithuto e 'nile ea etsoa' me liphello li bontša hore lijo tsa Paleo li ka atleha ho:
- Ho fokotsa boima
- Ho tsitsisa khatello ea mali
- Ho tsitsisa tsoekere ea mali
- Ho ntlafatsa kutloisiso ea insulin
- Ho ntlafatsa boemo ba molomo (k'holeseterole le triglycerides)
Lipatlisiso tsa nako e telele le tse kholo li lokela ho etsoa pele ho na le liqeto leha e le life tse ka etsoang mabapi le polokeho le katleho ea lijo.
Li-criticism tsa Paleo Diet
E 'ngoe ea liphoso tse kholo ka ho fetisisa tsa phepo ke ho haelloa ke liteko tsa lipatlisiso tsa bongaka. Ho phaella moo, bafuputsi ba bang ba botsa liqeto mabapi le bophelo ba baholo-holo ba rona. Litsebi tse ling tsa lijo li hlalosa hore ho na le ho haelloa ke limatlafatsi tse bakoang ke thibelo ea lijo-thollo le limela, hammoho le ho tšoenyeha ka matla a mangata a mafura a mangata ka ho ja nama e khubelu ea nama.
Paleo Diet le IBS
Le hoja ke utloile lipale tse ngata tse sa utloahaleng mabapi le IBS e hlahisang hang ha motho a fetola lijo tsa Paleo, ha kea ka ka khona ho fumana lipatlisiso ka taba ena. Ntho e haufi ka ho fetisisa eo ke e fumaneng ke polelo e 'ngoe ea lipatlisiso, "Ho ja lijo tse se nang lijo-thollo tse nang le lik'habohaedreite tse tsoang li-tubers tsa cellular, makhasi le litholoana li ka' na tsa etsa hore likokoana - hloko tsa moriana li lumellane le boemo ba rona ba ho iphetola ha lintho, ho ka ba bonolo ho hlalosa sekhetho se ikhethileng sa macronutrient bophelo bo botle ba metsoako ea batho bao e seng batho ba linaheng tsa Bophirimela, le mokhoa o hlakileng oa phepo ea kajeno ea "Paleolithic" ho satiety le metabolism. " Nka rata ho bona lipatlisiso li tsamaisoa mabapi le phello, le tšireletseho ea nako e telele, ea lijo tsa Paleo matšoao a menoana le bophelo bo botle ba limela tsa ntaramane.
Ho boleloa hore, hase litaba tsa hore lijo tse tloaelehileng tsa Bophirimela tse phahameng li tlatselletsa botenya, lefu la tsoekere le lefu la pelo, hammoho le ho ba le tšusumetso e mpe ho microbiomes tsa rona. Ho khetha ho ja li-meroho, litholoana le liprotheine tse omeletseng, le ho khaola lijo tse entsoeng ka tsoekere e feteletseng, lijo-thollo tse hloekisitsoeng le mafura a sa phekoleheng ka sebele ke tsela e ntlafatsang bophelo bo botle le ho ja lijo tsa 'mele.
Haeba o etsa qeto ea ho leka Paleo Diet, ka kopo, buisana ka taba le ngaka ea hau. U ka 'na ua qala ho khetha litholoana le meroho e tlaase ea FODMAP e le hore u se ke ua ba le matšoao a eketsehileng a matšoao a IBS ha' mele oa hao o fetola tsela ena e ncha ea ho ja.
Lisebelisoa:
Cordain, L. "Paleo Diet e hlophisitsoeng" Hoboken, NJ: John Wiley & Sons, Inc. 2011
Frassetto, L. "Liphetoho tsa metabolic le physiologic ho tloha ho jang paleolithic, hunter-gatherer mofuta oa lijo" European Journal of Clinical Nutrition 2009 63: 947-955.
Spreadbury, I. "Ho bapisa le lijo tsa baholo-holo ho bontša hore li-acellular li-carbohydrate tse nyenyane li khothalletsa ho ruruha ha likokoana-hloko, 'me e ka' na ea e-ba sesosa sa lijo tse ka sehloohong tsa ho thibela leptin le botenya" Lefu la tsoekere, Metabolism Syndrome le Botenya: Lipakane le Therapy 2012 5: 175-189.
Sisson, M. "The Primal Blueprint" 2012 Malibu, CA: Primal Nutrition, Inc.