Lijo tsa Paleo - Morero oa Moqapi hammoho le Morero oa Lijo

Litaba

• Morero oa lijo tsa Paleo
• Lijo tse o lokelang ho li qoba lijong tsa Paleo
• Lijo tse ka jeoang lijong tsa Paleo
• Lijo tse fetotsoeng tsa Paleo
• Tšoarelo e Utloahalang
• Seo u ka se noang ha u nyoriloe
• Shebella Video Ena
• Sample Paleo Menu ea Beke e le 'Ngoe
• Mantaha
• Labobeli
• Laboraro
• Labone
• Labohlano
• Moqebelo
• Sontaha
• Paleo Snacks e bonolo
• Lethathamo la Mabenkele le Bonolo la Paleo
• Mokhoa oa ho etsa lijo tsa resturante Paleo
• Ntlha ea Bohlokoa

Lijo tsa paleo li etselitsoe ho ts'oana le seo baholo-holo ba batho ba tsomang ba se jeleng lilemong tse likete tse fetileng.

Le ha ho sa khonehe ho tseba hantle hore na baholo-holo ba batho ba jele eng libakeng tse fapaneng tsa lefats'e, bafuputsi ba lumela hore lijo tsa bona li na le lijo tse felletseng.

Ka ho latela lijo tse felletseng tse tsoang lijong le ho phela bophelo bo mafolofolo, ho ka etsahala hore litsomi tse nang le litsomi li na le maemo a tlase haholo a mafu a bophelo, joalo ka botenya, lefu la tsoekere le lefu la pelo.

Ebile, liphuputso tse 'maloa li bontša hore lijo tsena li ka lebisa ho lahleheloa ke boima ba' mele (ntle le ho bala khalori) le ntlafatso e kholo ea bophelo bo botle.

Sengoloa sena ke kenyelletso ea mantlha phepong ea paleo, e fanang ka moralo oa lijo o bonolo le tlhaiso-leseling e ngoe ea bohlokoa.

Morero oa lijo tsa Paleo

Ha ho na "mokhoa o nepahetseng" oa ho ja motho e mong le e mong mme batho ba paleolithic ba atlehile lijong tse fapaneng, ho latela hore na e ne e fumaneha ka nako efe le hore na ba lula lefatšeng lefe.

Ba bang ba ne ba ja lijo tse nang le carb e tlase haholo lijong tsa liphoofolo, ha ba bang ba ne ba latela lijo tse nang le li-carb tse ngata tse nang le limela tse ngata.

Nahana ka sena e le tataiso e akaretsang, eseng ntho e ngotsoeng lejoeng. U ka etsa hore tsena tsohle li lumellane le litlhoko le likhetho tsa hau.

Mona ke lintho tsa motheo:

Ja: Nama, tlhapi, mahe, meroho, litholoana, linate, lipeo, litlama, linoko, mafura le lioli tse phetseng hantle.

Qoba: Lijo tse ntlafalitsoeng, tsoekere, lino-mapholi, lithollo, lihlahisoa tse ngata tsa lebese, linaoa, limonamone tsa maiketsetso, oli ea meroho, majarine le mafura.

Kakaretso Lijo tsa batho tsa Paleolithic li fapane ho latela phumaneho le sebaka. Khopolo ea mantlha ea phepo ea paleo ke ho ja lijo tse felletseng le ho qoba lijo tse sebetsitsoeng.

Lijo tse o lokelang ho li qoba lijong tsa Paleo

Qoba lijo le lisebelisoa tsena:

• Tsoekere le sirapo ea poone e phahameng ea fructose: Lino-mapholi, lino-mapholi tsa litholoana, tsoekere tafoleng, lipompong, liphaphatha, ice cream le tse ling tse ngata.
• Lithollo: E kenyelletsa bohobe le pastas, koro, mopeleto, rye, harese jj.
• Lijo tsa linaoa: Linaoa, lensisi le tse ling tse ngata.
• Lebese: Qoba boholo ba lebese, haholo mafura a tlase (mefuta e meng ea paleo e kenyelletsa lebese le mafura a felletseng joalo ka botoro le chisi).
• Lioli tse ling tsa meroho: Oli ea soya, oli ea soneblomo, oli ea cottonseed, oli ea poone, oli e kopantsoeng, oli ea safflower le tse ling.
• Mafura a Trans: E fumanoa ka majarine le lijo tse fapaneng tse entsoeng. Hangata li bitsoa lioli tsa "hydrogenated" kapa "karoloana ea hydrogenated".
• Lisebelisoa tsa maiketsetso: Aspartame, sucralose, cyclamates, saccharin, potassium ea acesulfame. Sebelisa lintho tse tsoekere tsa tlhaho ho fapana le hoo.
• Lijo tse ntlafalitsoeng haholo: Ntho e ngoe le e ngoe e ngotsoeng "lijo" kapa "mafura a tlase" kapa e nang le li-addit tse ngata. E kenyelletsa tse nkeloang sebaka ke lijo tsa maiketsetso.

Tataiso e bonolo: Haeba ekare e entsoe fekthering, u se ke oa e ja.

Haeba u batla ho qoba metsoako ena, u tlameha ho bala lethathamo la metsoako, esita le lijong tse tsejoang e le "lijo tsa bophelo bo botle".

Kakaretso Qoba lijo tsohle tse tsoakiloeng le metsoako, ho kenyeletsoa tsoekere, bohobe, lioli tse itseng tsa meroho, mafura le li-sweeten tsa maiketsetso.

Lijo tse ka jeoang lijong tsa Paleo

Theha lijo tsa hau lijong tse felletseng tse sa sebetsoang tsa paleo:

• Nama: Nama ea khomo, konyana, khoho, Turkey, nama ea kolobe le tse ling.
• Litlhapi le lijo tsa leoatleng: Salmon, trout, haddock, shrimp, shellfish, joalo-joalo Khetha tse ts'oeroeng ha o khona.
• Mahe: Khetha mahe a ntlafalitsoeng, makhulo kapa omega-3 a ntlafalitsoeng.
• Meroho: Broccoli, khale, pelepele, eiee, lihoete, tamati, jj.
• Litholoana: Liapole, libanana, lilamunu, lipere, li-avocado, fragole, blueberries le tse ling.
• Li-tubers: Litapole, litapole, yam, turnips, jj.
• Linate le lipeo: Lialmonde, linate tsa macadamia, walnuts, makotomane, lipeo tsa soneblomo, peo ea mokopu le tse ling.
• Mafura le lioli tse phetseng hantle: Oli ea mohloaare e sa tsoaloang, oli ea coconut, oli ea avocado le tse ling.
• Letsoai le linoko: Letsoai la leoatle, konofolo, turmeric, rosemary, jj.

Leka ho khetha ho fepa joang, makhulo le manyolo haeba u khona. Haeba ho se joalo, etsa bonnete ba hore o lula o khetha khetho e sa sebetsoang.

Kakaretso Ja lijo tse sa phehoang tse sa phekoang joalo ka nama, lijo tsa leoatleng, mahe, meroho, litholoana, litapole, linate, mafura a phetseng hantle le linoko. Haeba ho khonahala, khetha lihlahisoa tse fepetsoeng ka joang le lihlahisoa tsa tlholeho.

Lijo tse fetotsoeng tsa Paleo

Lilemong tse 'maloa tse fetileng, sechaba sa paleo se fetohile hanyane.

Hona joale ho na le mefuta e fapaneng ea phepo ea paleo. Tse ngata tsa tsona li lumella lijo tse ling tsa sejoale-joale tseo mahlale a fanang ka maikutlo a tsona hore li phetse hantle.

Tsena li kenyelletsa botoro ea boleng bo phahameng e fepiloeng ka jwang esita le lithollo tse se nang gluten tse kang raese.

Batho ba bangata joale ba nahana ka paleo e le template ea ho theola lijo tsa hau, eseng hakaalo melao e thata eo u lokelang ho e latela.

Kakaretso U ka sebelisa lijo tsa paleo e le qalo, ka ho eketsa lijo tse ling tse phetseng hantle joalo ka botoro e fepeloang ka joang le lithollo tse senang gluten.

Tšoarelo e Utloahalang

Lijo le lino tse ka tlase li hantle ka mokhoa o monyane haholo:

• Veini: Veine e khubelu ea boleng bo phahameng e na le li-antioxidants tse ngata le limatlafatsi tse molemo.
• Chokolete e lefifi: Khetha e nang le cocoa e 70% kapa e phahameng. Chokolete e lefifi ea boleng bo holimo e na le phepo e ntle ebile e phetse hantle haholo.

Kakaretso Ha u latela lijo tsa paleo, u ka noa veine e khubelu le chokolete e lefifi nako le nako.

Seo u ka se noang ha u nyoriloe

Ha ho tluoa ho hydration, metsi e lokela ho ba seno sa hau sa ho ea.

Lino tse latelang ha se paleo hantle, empa batho ba bangata ba li noa leha ho le joalo:

• Tee: Tee e phetse hantle haholo ebile e na le li-antioxidants le metsoako e fapaneng e nang le molemo. Tee e tala e molemo ka ho fetisisa.
• Kofi: Kofi e hlile e na le li-antioxidants tse ngata haholo. Boithuto bo bontša hore e na le melemo e mengata ea bophelo bo botle.

Kakaretso Metsi e lokela ho ba seno sa hau sa khetho ha u latela lijo tsa paleo. Batho ba bangata ba boetse ba noa tee le kofi.

Shebella Video Ena

Haeba setšoantšo se lekana le mantsoe a sekete, video e ka lekana milione.

Video ena e khuts'oane e hlalosa tsohle tseo u hlokang ho li tseba ka lijo tsa paleo.

Sample Paleo Menu ea Beke e le 'Ngoe

Lenaneo lena la sampole le na le palo e leka-lekaneng ea lijo tse lumellanang le paleo.

Ka mekhoa eohle, fetola menu ena ho latela likhetho tsa hau.

Mantaha

• Lijo tsa hoseng: Mahe le meroho e halikiloeng ka oli ea coconut. Sengoathoana se le seng.
• Lijo tsa mots'eare: Khoho ea salate ka oli ea mohloaare. Linate tse 'maloa.
• Lijo tsa mantsiboea: Li-burger (ha ho na bun) e halikiloeng ka botoro, ka meroho le salsa e 'ngoe.

Labobeli

• Lijo tsa hoseng: Bacon le mahe, ka sengoathoana sa litholoana.
• Lijo tsa mots'eare: Li-burger tsa Leftover ho tloha bosiung bo fetileng.
• Lijo tsa mantsiboea: Salmone e halikiloeng ka botoro, le meroho.

Laboraro

• Lijo tsa hoseng: Nama e nang le meroho (lijo tse setseng bosiung bo fetileng).
• Lijo tsa mots'eare: Sandwich ka lekhasi la lettuce, le nang le nama le meroho e mecha.
• Lijo tsa mantsiboea: Nama ea khomo e halikiloeng le meroho. Li-monokotsoai tse ling.

Labone

• Lijo tsa hoseng: Mahe le sengoathoana sa litholoana.
• Lijo tsa mots'eare: Leftover e hlohlelletsa ho tloha bosiung bo fetileng. Linate tse 'maloa.
• Lijo tsa mantsiboea: Nama ea kolobe e halikiloeng le meroho.

Labohlano

• Lijo tsa hoseng: Mahe le meroho e halikiloeng ka oli ea coconut.
• Lijo tsa mots'eare: Khoho ea salate ka oli ea mohloaare. Linate tse 'maloa.
• Lijo tsa mantsiboea: Li-steak tse nang le meroho le litapole.

Moqebelo

• Lijo tsa hoseng: Bacon le mahe a nang le sengoathoana sa litholoana.
• Lijo tsa mots'eare: Leftover steak le meroho ho tloha bosiung bo fetileng.
• Lijo tsa mantsiboea: Salmon e besitsoeng e nang le meroho le avocado.

Sontaha

• Lijo tsa hoseng: Nama e nang le meroho (lijo tse setseng bosiung bo fetileng).
• Lijo tsa mots'eare: Sandwich ka lekhasi la lettuce, le nang le nama le meroho e mecha.
• Lijo tsa mantsiboea: Mapheo a khōhō a halikiloeng a nang le meroho le salsa.

Hangata ha ho na tlhoko ea ho latela lik'halori kapa macronutrients (protheine, carbs kapa mafura) lijong tsa paleo, bonyane eseng qalong.

Leha ho le joalo, haeba o hloka ho theola boima ba 'mele, ke mohopolo o motle ho fokotsa li-carbs le ho fokotsa lijo tseo u li jang tse nang le mafura a mangata, joalo ka linate.

Haeba u batla mehlala e meng ea lijo tse bonolo tsa paleo, bala sengoloa sena: 20 Paleo Work-Friendly Lunch Recipes.

Kakaretso U ka etsa mefuta e fapaneng ea lijo tse hlabosang ka ho sebelisa lijo tse nang le botala bo botle. Ka holimo ke sampole ea menyetla ea hore na beke e le 'ngoe lijong tsa paleo e ka shebahala joang.

Paleo Snacks e bonolo

Ha ho na tlhoko ea ho ja lijo tse fetang tse tharo ka letsatsi, empa haeba u lapile, ke tsena lijana tse bobebe tsa paleo tse bonolo ebile li nkehang habonolo:

• Lihoete tsa bana
• Mahe a phehiloeng ka thata
• Sengoathoana sa litholoana
• Linate tse 'maloa
• Masala a bosiung bo fetileng
• Lilae tsa Apple tse nang le botoro ea almonde
• Sekotlolo sa monokotsoai se nang le tranelate ea kokonate
• Nama ea likhomo e iketselitsoeng

Kakaretso Lijo tse bobebe tsa Paleo li bonolo ho li lokisetsa le ho li nka ha u ea. Maikutlo a 'maloa a kenyelletsa litholoana, linate, mahe a phehiloeng ka thata kapa lihoete tsa bana.

Lethathamo la Mabenkele le Bonolo la Paleo

Ho na le mefuta e fapaneng ea lijo tseo u ka li jang lijong tsa paleo.

Lethathamo lena le bonolo la ho reka le lokela ho u fa leseli la hore na u ka qala joang:

• Nama: Nama ea khomo, konyana, nama ea kolobe, jj.
• Likhoho: Khoho, Turkey, jj.
• Litlhapi: Salmon, trout, mackerel, jj.
• Mahe
• Meroho e mecha: Meroho, lettuce, tamati, pelepele, lihoete, eiee, jj.
• Meroho e hoammeng: Broccoli, spinach, metsoako e fapaneng ea meroho, jj.
• Litholoana: Liapole, libanana, lipere, lilamunu, avocado
• Monokotšoai: Fragole, blueberries, jj.
• Linate: Lialmonde, walnuts, linate tsa macadamia, makotomane
• Botoro ea almonde
• Oli ea kokonate
• Oli ea mohloaare
• Mehloaare
• Litapole tse monate
• Li-condiments: Letsoai la leoatle, pepere, turmeric, konofolo, parsley, jj.

Ke mohopolo o motle ho hlakola liteko tsohle tse se nang bophelo bo botle ka tlung ea hau, ho kenyeletsoa li-sodas, tsoekere, li-cookie, li-crackers, bohobe, ice cream le lijo-thollo.

Kakaretso Ho qala ka lijo tsa paleo, hlakola liteko tsa bophelo bo botle kichineng ea hau. Ka mor'a moo, u sebelisa lethathamo la mabenkele kaholimo ho boloka ntlo ea hau ea lijo le sehatsetsi ka lijo tse monate, tsa paleo.

Mokhoa oa ho etsa lijo tsa resturante Paleo

Ho bonolo haholo ho etsa lijo tse ngata tsa lireschorente li le bonolo.

Malebela ke ana:

1. Laela sejana se seholo sa nama kapa tlhapi.
2. Fumana meroho e meng sebakeng sa bohobe kapa raese.
3. Ba kope ho pheha lijo tsa hau ka oli ea mohloaare kapa oli ea coconut.

Kakaretso Ho ja ha u ntse u latela lijo tsa paleo ha hoa lokela ho ba thata. Khetha feela sejana sa nama kapa tlhapi lethathamong ebe u chencha meroho e meng.

Ntlha ea Bohlokoa

Lijo tsa paleo li etsisoa kamora hore litsomi tse bokellang lijo li kanna tsa latela. Le ha ho se na mokhoa o mong oa ho latela lijo tsa paleo, mohopolo oa mantlha ke ho qoba lijo tse sebelisitsoeng le ho tsepamisa mohopolo lijong tse phetseng hantle, tse felletseng.

Lijo tse khahlisang li-Paleo li kenyelletsa nama, tlhapi, mahe, lipeo, linate, litholoana le meroho, hammoho le mafura le lioli tse phetseng hantle. Qoba lijo tse sebelisitsoeng, lithollo le tsoekere.

U ka boela oa thea lijo tsa hau lijong tsa paleo, oa eketsa lijong tse 'maloa tsa sejoale-joale tse phetseng hantle joalo ka botoro e fepa joang le lithollo tse se nang gluten.

Ho qala ka lijo tsa paleo, sheba lenane la mehlala le lenane la mabenkele kaholimo. Seta kichine ea hau le ntlo ea hau ea lijo tse nang le lijo tse phelisang hantle tse phelisang hantle.

U ka sheba lingoliloeng tse ka tlase bakeng sa mehopolo ea risepe ea paleo le tse ling.