Na lijo tsa Paleo li phela hantle nakong ea bokhachane?

Litaba

• Likotsi tsa lijo tsa paleo ha u imme
• Likotsi
  
• Lijo tsa paleo ke eng?
• Melemo ea lijo tsa paleo
• Na u lokela ho leka lijo tsa paleo nakong ea bokhachane?
• Tsela

Nakong ea bokhachane, ho bohlokoa ho ja ka mokhoa o phetseng hantle kamoo ho ka khonehang ho lula u le matla le ho fepa ngoana oa hau ea ntseng a hola.

Mohlomong u kile oa utloa ka melemo ea phepo ea paleo, kapa ho ja "setaele sa caveman" ka ho latela litloaelo tsa baholo-holo ba hau ba litsomi. Lijo tsa paleo li kenyelletsa ho seha lijo tse ngata tse lengoang le tse ntlafalitsoeng.

Haeba u imme, ho bohlokoa ho fokotsa lijo tse se nang phepo, ho noa livithamini tsa bakhachane, le ho ja lijo tse fapaneng tse phetseng hantle. Empa e ka ba kotsi ho qala ho ja lijo tse u thibelang ha u ntse u lebelletse. Ho felisa ka botlalo mehloli ea matla a lebese le ea k'habohaedreite joalo ka lithollo, mohlala, ho kanna ha ba kotsi bakeng sa ngoana oa hau ea ka moso.

Mona ke ka lebaka leo o ka batlang ho tlohela ho ea paleo ho fihlela kamora ho ima.

Likotsi tsa lijo tsa paleo ha u imme

Ho na le lipatlisiso tse fokolang tse fumanehang ka likotsi le melemo e itseng ea phepo ea paleo le boimana.

Empa ho bile le liphuputso mabapi le basali ba bakhachane ba jang liprotheine tse phahameng, lijo tse nang le lik'habohaedreite tse tlase. Ena ke e meng ea melao-motheo e tšoanang eo motho ea jang li-paleo a ka e latelang.

Phuputso e phatlalalitsoeng koranteng Hypertension e fumane hore basali ba eketsang tšebeliso ea bona ea nama le litlhapi nakong ea bokhachane ba pelehi ba tsoetse bana ba bontšitseng khatello e phahameng ea mali hamorao bophelong.

Boithuto bo bong bo fumane hore ho ja nama e khubelu e ngata le lik'habohaedreite tse tlase nakong ea bokhachane ho amana le kholo e fokotsehileng ea "fetal" le "weight weight" ea pelehi nakong ea pelehi. Hape ho ka eketsa sephiri sa cortisol ho arabela khatello ea maikutlo ha ngoana a se a le moholo.

Tlhahiso e le 'ngoe e ntle mabapi le lijo tsa paleo ke hore ha e u khothaletse ho felisa lik'habohaedreite ka botlalo. U ntse u ka ja litholoana le meroho, ho kenyeletsoa tse nang le setache tse kang litapole, e le karolo ea morero. E boetse e khothaletsa ho ja mafura a phetseng hantle le nama ea liphoofolo e fepehileng ka joang. Haeba u latela phepo ea paleo nakong ea bokhachane, u ka fokotsa likotsi tse amanang le lijo tse nang le protheine e ngata ka ho khetha mafura a mafura a nama. U boetse u khothalletsoa ho noa metsi a mangata. Ho bohlokoa ho lula u le metsi nakong ea bokhachane.

Ho hlokahala lithuto tse ling ho lekola litlamorao tsa nako e khuts'oane le tse telele tsa bophelo bo botle ba phepo ea paleo ho bakhachane le masea a bona.

Haeba u se u ntse u latela bokhachane ba lijo tsa paleo, botsa ngaka hore na ho bolokehile hore u tsoele pele.

Likotsi

• Keketseho ea ts'ebeliso ea nama le tlhapi nakong ea bokhachane bo morao e ka baka khatello e phahameng ea mali ho bana hamorao bophelong.
• Boholo ba liprotheine tsa liphoofolo le bongata ba lik'habohaedreite nakong ea bokhachane bo amahanngoa le kholo e fokotsehileng ea "fetal" le "weight weight"

Lijo tsa paleo ke eng?

Ho latela lijo tsa paleo ho bolela ho etsisa litsomi tse neng li ja nakong ea Paleolithic, lilemong tse ka bang limilione tse 2,5 ho isa ho tse 10 000 tse fetileng. Ho bolela se hlakileng, ho ne ho se na mabenkele a korosari ka nako eo. Lijo li itšetleha haholo ka se neng se le teng pele ho temo le ts'ebetso ea lijo. Lenane le amohelehang la lijo le fapana hanyane ho latela mohloli.

Lijo tse tloaelehileng tsa paleo li kenyelletsa:

• nama e se nang mafura
• litholoana
• litlhapi
• meroho, ho kenyelletsa li-tubers tse nang le starchy le metso
• linate le lipeo

Lijong tsa paleo, ka tloaelo o tla qoba lijo tsohle tse tsoetsoeng. Lijo tse ling tseo u lokelang ho li qoba lijong tsa paleo li kenyelletsa:

• lithollo
• limela tsa linaoa
• lihlahisoa tsa lebese
• tsoekere e hloekisitsoeng
• letsoai
• litapole tse tšoeu

Melemo ea lijo tsa paleo

Haeba ha o imme, melemo ea phepo ea paleo e ka kenyelletsa:

• fokotsa ho ruruha
• boima ba 'mele
• ntlafatso ea mamello ea tsoekere
• ho laola takatso ea lijo

Le ha tse ling tsa tsena li ka utloahala li le ntle, ho itima lijo ho theola boima ba 'mele nakong ea bokhachane ho ka ba kotsi, ho latela Mokhatlo oa Bakhachane ba Amerika. Haeba u ne u le boima bo botle pele u ima, u tla batla ho fumana liponto tse 25-35 nakong ea likhoeli tse robong tse tlang. U kanna ua hloka ho fumana ho feta kapa ka tlase, ho latela hore na u ne u le motenya haholo, u nonne kapa u na le "underweight" pele u ima.

Likhabohaedreite le tsona ke mohloli oa bohlokoa oa matla nakong ea bokhachane. Bakhachane ba hloka li-carbohydrate tse 6 ho isa ho tse 11 ka letsatsi. Li u fa matla ao ua hlokang, ha u ntse u fana ka:

• faeba
• tšepe
• Li-vithamine tsa B
• liminerale tse fapaneng

Khetho e 'ngoe ho litlhoko tsa lik'habohaedreite nakong ea bokhachane e ka ba haeba u ka fumanoa u na le lefu la tsoekere la bokhachane. Bua le ngaka ea hau ka mekhoa ea ho laola lijo tseo u li jang le ho boloka tsoekere e maling a hao e le hantle.

Na u lokela ho leka lijo tsa paleo nakong ea bokhachane?

Ho hlokahala lipatlisiso tse ling ho lekola likotsi le melemo ea phepo ea paleo nakong ea bokhachane. Empa litsebi li hatisa bohlokoa ba ho ja mefuta e fapaneng ea lijo tse matlafatsang ho fihlela o li isa.

Sebakeng sa ho latela lijo tse thibelang lijo, leka ho ja mefuta e fapaneng ea lijo tse tsoang lihlopheng tsa mantlha tsa lijo lijong tsohle. Lihlopha tsa mantlha tsa lijo ke:

• liprotheine le limela tsa linaoa
• lithollo
• litholoana
• meroho
• mefuta e meng ea lebese, kapa calcium e ruileng ea nondairy
• mafura a phetseng hantle

Leha o na le litakatso tsa bokhachane, leka ho lekanyetsa lijo tse se nang phepo, lijo tse potlakileng le lipompong ka hohle kamoo ho ka khonehang.

Uena le lesea la hau le tla rua molemo lijong tse nepahetseng tse kenyeletsang:

• protheine
• khalsiamo
• lik'habohaedreite
• mafura a phetseng hantle
• livithamini le liminerale
• tšepe
• asiti ea folic

Li-carbohydrate li bohlokoa nakong ea bokhachane. Li u fa matla ao u a hlokang 'me li u fa livithamini, liminerale le fiber.

Kenya sebaka sa li-carb tse sebetsitsoeng ka:

• mahobe a lijo-thollo, pastas le lijo-thollo
• linaoa le limela tse ling tsa linaoa
• litapole le meroho e meng ea setache
• raese e sootho, quinoa le lithollo tse ling kaofela
• litholoana

Lihlahisoa tsa lebese le tsona e ka ba karolo ea bohlokoa ea phepo e nepahetseng ea bokhachane. Li fa 'mele oa hau khalsiamo, eo lesea la hau le tla e hloka ho holisa masapo le meno a bona hantle. Haeba u sa mamelle lactose, u noa lebese, kapa u sa khethe ho ja lebese, u lokela ho ja lijo tse nang le calcium letsatsi le leng le le leng joalo ka linaoa, khale, lisardine tse nang le masapo, broccoli le meroho e lefifi. Haeba u tšoenyehile hore ha u fumane khalsiamo e lekaneng, buisana le ngaka ea hau ka tlatsetso e sireletsehileng ea bokhachane.

Tsela

Haeba u ikemiselitse ho latela mokhoa oa paleo ha u le moimana, khetha nama e nonneng le tlhapi, eketsa mafura a limela, 'me u je meroho ea metso letsatsi le letsatsi ho fokotsa likotsi tsa ho ja liprotheine tse ngata. Eketsa le limela tse ka u thusang ho fihlela litlhoko tsa hau nakong ea bokhachane. Etsa bonnete ba hore o noa vithamine ea bakhachane letsatsi le letsatsi.

Sebakeng sa ho latela lijo tse thata joalo ka paleo nakong ea bokhachane, ikemisetse ho ja lijo tse fapaneng tse phetseng hantle, tse felletseng lijong tsohle 'me u qobe lijo tse nang le protheine e phahameng. Tlosa lijo-thollo tsa hau tse ntlafalitsoeng ka mefuta-futa ea lijo-thollo, 'me u lekanyetse lino tse nang le tsoekere le lijo tse bobebe. Noa metsi a mangata ho lula u le metsi. Bua le ngaka le setsebi sa phepo e nepahetseng ka litlhoko tsa hau tsa letsatsi le letsatsi tsa lijo le litlhoko tsa trimester ka 'ngoe.