Lijo tsa paleo ke eng, seo u lokelang ho se ja le hore na se sebetsa joang

Litaba

• Seo u ka se jang
• 1. Litholoana le meroho
• 2. Nama e se nang mafura haholo
• 3. Litholoana tse omisitsoeng, lipeo le mafura
• 4. Kofi le tee
• Lijo Tseo re Lokelang ho li Qoba
• Phapang lipakeng tsa phepo ea Paleo le Carb e tlase
• Paleo ea lijo ho theola boima ba 'mele
• Paleo ea Lijo tsa Paleo

Lijo tsa Paleolithic, tse tsejoang hape e le paleo ea lijo, ke mofuta oa lijo oo metheo ea ona e ipapisitseng le lijo tseo baholo-holo ba rona ba neng ba li etsa mehleng ea majoe, tse neng li ipapisitse le ho tsoma, e le hore 19 ho isa ho 35% ea lijo e entsoe ka liprotheine, 22 ho isa ho 40% ea lik'habohaedreite le mafura a 28 ho isa ho 47%.

Lijo tsena ke khetho bakeng sa batho ba batlang ho fokotsa boima ba 'mele kapa ho laola maemo a tsoekere maling, ba etsa liphetoho tseleng eo ba phelang ka eona. Lijo tsena li thehiloe haholo ts'ebelisong ea lijo tse ncha le tsa tlholeho, ho qoba lijo tse ntlafalitsoeng le ho rua mohloli o mafura a phetseng hantle, linate, nama e se nang mafura haholo, tlhapi le lijo tsa leoatleng.

Ho bohlokoa ho bolela hore mofuta ona oa lijo ha o etsetsoe motho e mong le e mong, 'me ho bohlokoa ho ikopanya le setsebi sa phepo e le hore tlhahlobo ea motho ka mong e ka etsoa mme leano la phepo e lumellanang le litlhoko tsa hau le maemo a bophelo bo bontšoa.

Seo u ka se jang

Ho ipapisitsoe le lijo tsa ho tsoma le pokello ea lijo, lijo tsa Paleolithic li entsoe ka:

1. Litholoana le meroho

Lijong tsa Paleolithic, meroho le litholoana tse ngata li lokela ho jeoa, ka ho khetheha li le tala, ka lekhapetla le bagasse.

2. Nama e se nang mafura haholo

Nama e tsoa liphoofolong tse tsomang le ho ts'oasoeng litlhapi nakong ea Paleolithic, 'me e ka jeoa ka bongata. Ho eketsa ts'ebeliso ena ea lijo tsa protheine ho thusa ho matlafatsa boima ba mesifa le ho fa khora e kholo ho mmele, ho thusa ho laola tlala.

Hantlentle, nama e lokela ho ba mafura a fokolang, e se na mafura a bonahalang, mme nama ya senqanqane, nama ya kolobe, kgoho, turkey, lehe, konyana, nama ya podi, sebete, leleme le moko e ka jewa. Ntle le moo, litlhapi le lijo tsa leoatleng le tsona li ka jeoa.

Leha ho le joalo, ho bohlokoa ho hopola hore maemong a mang tšebeliso e feteletseng ea nama e tlameha ho qojoa, joalo ka maemo a lefu le sa foleng la liphio le gout.

3. Litholoana tse omisitsoeng, lipeo le mafura

Litholoana tse omisitsoeng ke mehloli e metle ea mafura a monounsaturated, ka hona ho ka kenyelletsoa lialmonde, linate tsa Brazil, linate tsa cashew, makotomane, walnuts, pistachios, macadamia, mokopu, sesame le peo ea soneblomo lijong.

Ntle le moo, ho a khonahala ho ja oli ea mohloaare, avocado le flaxseed, hammoho le avocado ka boeona, leha ho le joalo ho bohlokoa hore mefuta ena ea oli e sebelisoe hanyane, boholo ba likhaba tse 4 ka letsatsi.

4. Kofi le tee

Kofi le tee li ka kenyelletsoa lijong, empa ka teka-tekano, haholo hang hang ka letsatsi 'me li lokela ho nooa ntle le ho eketsa tsoekere. Ntle le moo, ho a khonahala ho kenyelletsa mahe a linotši le litholoana tse omisitsoeng, empa ka bongata bo fokolang.

Lijo Tseo re Lokelang ho li Qoba

Lijo tse latelang ha li eo lijong tsa Paleolithic:

• Limela le lijo tse nang le tsona: raese, koro, habore, harese, quinoa le poone;
• Lithollo: linaoa, matokomane, linaoa tsa soya le lihlahisoa tsohle, tse kang tofu, lierekisi le lensisi;
• Li-tubers: cassava, litapole, yam, celery le lihlahisoa tse nkiloeng;
• Tsoekere le lijo leha e le life kapa litokisetso tse nang le tsoekere, joalo ka li-cookie, likuku, lino tse tahiloeng le lino-mapholi;
• Lebese le lihlahisoa tsa lebese, joalo ka chisi, yogurts, tranelate e bolila, lebese le khutsitsoeng, botoro le ice cream;
• Lijo tse ntlafalitsoeng le phuthetsoe;
• Lijo tse mafurajoalo ka bacon, bologna, boroso, turkey le letlalo la khoho, ham, pepperoni, salami, nama ea makotikoting, nama ea kolobe le likhopo;
• letsoai le lijo tse nang le eona.

Ho latela motho, ho a khonahala ho fetolela phepo ea Paleolithic ho motho eo, ho khona ho ja nama e rekiloeng lisuphamaketeng, ho reka oli ea mohloaare le folaxe le phofo e tsoang lipeo tsa oli, joalo ka phofo ea almonde le folaxe. Fumana hore na ke lijo life tse nang le lik'habohaedreite tse ngata.

Phapang lipakeng tsa phepo ea Paleo le Carb e tlase

Phapang e kholo ke hore lijong tsa Paleo o lokela ho qoba mefuta eohle ea lijo-thollo tse nang le lik'habohaedreite tse ngata, joalo ka raese, koro, poone le habore, mohlala, ha lijo tsa Low Carb lijo-thollo tsena li ntse li ka jeoa ka bongata makhetlo a beke.

Ntle le moo, lijo tsa Low Carb li lumella ho jeoa ha lijo tse tsoetsoeng, ha feela li sa ruoa ke tsoekere, phofo le lik'habohaedreite tse ling, ha ho le Paleo sepheo se setle ke ho fokotsa ts'ebeliso ea lijo tse entsoeng ka hohle kamoo ho ka khonehang. Ithute ho etsa lijo tse tlase tsa carb.

Paleo ea lijo ho theola boima ba 'mele

Lijo tsa Paleolithic ke khetho e ntle bakeng sa ba batlang ho theola boima ba 'mele, kaha ho tlosoa hoa lijo-thollo le lijo tse sebelisitsoeng ho thusa haholo hore ka tlhaho ho fokotsa lik'halori tse tsoang lijong le ho ntlafatsa metabolism ea' mele.

Ntle le moo, e ruile meroho, likhoele le liprotheine, limatlafatsi tse eketsang khora le ho fokotsa takatso ea ho ja. Butle-butle, 'mele o ikamahanya le phokotso ea lik'habohaedreite mme ha o sa hloloheloa lijo tse kang lipompong, mahobe, likuku le lijo tse bobebe.

Paleo ea Lijo tsa Paleo

Tafole e latelang e bontša mohlala oa lenane la matsatsi a mararo la ho ja lijo tsa paleo:

Chelete e teng lenaneng e fapana ho latela lilemo, bong, tšebetso ea 'mele le hore na motho o na le lefu le amanang le lona kapa che, kahoo ho bohlokoa ho ea ho setsebi sa phepo ho etsa tlhahlobo e felletseng le ho theha moralo o nepahetseng oa phepo. ho litlhoko tsa hao.

Ho bohlokoa ho hopola hore pele u qala lijo, ho hlokahala hore u bue le ngaka le setsebi sa phepo e nepahetseng ho lekola bophelo bo botle le ho fumana tataiso e tobileng bakeng sa nyeoe ka 'ngoe. Ntle le moo, ho noa metsi a mangata le ho ikoetlisa khafetsa ke maikutlo a thusang ho theola boima ba 'mele le ho thibela mafu.