Tlhahlobo ea Lijo tsa Paleo: Na ea Sebetsa bakeng sa Ho Theola Boima ba 'Mele?

Litaba

• Lintlha tsa lijo tsa Healthline: 4.33 ho tsoa 5
• Lijo tsa paleo ke eng?
• Mokhoa oa ho latela lijo tsa paleo
• Na e thusa ho theola boima ba 'mele?
• Melemo e meng
• E khothalletsa bophelo bo botle ba pelo
• E tšehetsa taolo ea tsoekere maling
• Ho ka etsahala hore ebe o fokotsehile
• Lijo tseo u lokelang ho li ja le ho li qoba
• Lijo tse lokelang ho jeoa
• Lijo tseo u lokelang ho li qoba
• Mohlala oa moralo oa lijo
• Letsatsi la 1
• Letsatsi la 2
• Letsatsi la 3
• Ntlha ea bohlokoa

Lintlha tsa lijo tsa Healthline: 4.33 ho tsoa 5

Lijo tsa paleo ke protheine e phahameng, leano le tlase la ho ja carb le etsisoang kamora ho nahanoa hore ke lijo tsa batho ba pele.

E ipapisitse le tumelo ea hore baholo-holo bana ba litsomi ba ne ba na le maemo a tlase a maemo a sa foleng, joalo ka botenya, lefu la tsoekere le lefu la pelo, mme ho thoe e bakoa ke ho se tšoane ha lijo tsa bona.

Leha ho le joalo, le hoja ba bang ba re lijo tsa paleo li ka ntlafatsa bophelo bo botle le ho matlafatsa boima ba 'mele, ba bang ba supa hore li thata haholo ebile li ka ba thata ho li latela.

Sengoloa sena se lekola phepo ea paleo le hore na e sebetsa bakeng sa tahlehelo ea boima ba 'mele.

• Lintlha tse akaretsang: 4.33
• Ho theola boima ba 'mele: 5
• Ho ja hantle: 4
• Botsitso: 5
• Bophelo bo botle ba 'mele: 3.25
• Boleng ba phepo e nepahetseng: 5
• Bopaki bo thehiloe: 3.75

LINTLHA TSA SEHLOOHO: Lijo tsa Paleo ke mokhoa o tlase oa ho ja lijo tse nang le khalbete o khothalletsang ho ja lijo tse felletseng joalo ka litholoana, meroho, tlhapi, nama le likhoho. Le ha e ka ts'ehetsa taolo ea boima ba 'mele, e kanna ea ba e thibela haholo ho batho ba bang.

Lijo tsa paleo ke eng?

Lijo tsa paleo ke mokhoa oa ho ja o etselitsoeng ho etsisa lijo tsa baholo-holo ba pele.

Le ha mohopolo ona o hlahile lilemong tsa bo-1970, o ile oa tsebahala haholo ka 2002 kamora hore rasaense Loren Cordain a phatlalatse buka e buellang lijo.

E khothaletsa tšebeliso ea lijo tse felletseng joalo ka litholoana, meroho, nama, tlhapi le likhoho.

Ho sa le joalo, lijo tse ntlafalitsoeng, lijo-thollo, linaoa le tse tsoekere tsa maiketsetso ha lia lumelloa.

Ho latela batšehetsi ba lijo, ho li latela ho ka thusa ho thibela mafu a sa foleng le ho ntlafatsa bophelo bo botle ka kakaretso ().

Ka lehlakoreng le leng, bahlahlobisisi ba supa hore e ka ba lithibelo haholo mme ea felisa lihlopha tse ngata tsa lijo tse nang le limatlafatsi tsa bohlokoa.

Lijo tsa paleo ke mokhoa oa ho ja o ipapisitseng le lijo tsa baholo-holo ba batho ba litsomi. Ho lumeloa hore e thusa ho thibela mafu a sa foleng le ho ntlafatsa bophelo bo botle ka kakaretso.

Mokhoa oa ho latela lijo tsa paleo

Lijo tsa paleo li kenyelletsa ho fokotsa lijo life kapa life tse neng li sa fumanehe ho litsomi tsa pele, ho kenyeletsoa lijo tse sebelisitsoeng, lijo-thollo, linaoa, lihlahisoa tsa lebese le tsoekere e ekelitsoeng.

Sebakeng seo, leano le khothaletsa ho tlatsa poleiti ea hau ka lijo tse phethiloeng hanyane ka hanyane, joalo ka nama, tlhapi, likhoho, litholoana, meroho, linate, lipeo le mafura a phetseng hantle.

Empa, ho na le mefuta e fapaneng ea lijo, e 'ngoe le e' ngoe e na le litataiso tse fapaneng hanyane mabapi le hore na ke lijo life tse lumelloang.

Ka mohlala, lijo tse ling tse fetotsoeng tsa paleo ha li na lithibelo tse ngata 'me li lumella botoro e fepeloang ka joang le lithollo le limatlafatsi tse ling tse se nang gluten ka mokhoa o itekanetseng, ha feela li kolobisitsoe li bile li phehiloe.

Lijo tsa setso tsa paleo li kenyelletsa ho fokotsa lijo tse ntlafalitsoeng, lijo-thollo, linaoa, lihlahisoa tsa lebese, mme a eketsa tsoekere le ho ja haholo lijo tse felletseng. Leha ho le joalo, ho na le mefuta e fapaneng.

Na e thusa ho theola boima ba 'mele?

Lijo tsa paleo li khothaletsa ho ja lijo tse nang le limatlafatsi tse ngata le meeli ea lijo tse ntlafalitsoeng, tse atisang ho ba le lik'hilojule tse ngata mme li ka kenya letsoho ho eketsa boima ba 'mele ().

E boetse e na le protheine e ngata, e ka fokotsang maemo a ghrelin - "hormone ea tlala" - ho o boloka o ikutloa o tletse nako e telele ().

Lilemong tsa morao tjena, lithuto tse 'maloa li fumane hore phepo ea paleo e ka thusa ho eketsa tahlehelo ea boima ba' mele.

Mohlala, phuputso e 'ngoe ho basali ba 70 e hlokometse hore kamora ho ja paleo likhoeli tse 6 ho felletse ka boima ba lik'hilograma tse 6.5 tsa mafura, ka karolelano le phokotso e kholo ea mafura a ka mpeng ().

Tlhahlobo e 'ngoe ea lithuto tse 11 e phethile hore lijo li ka thusa ho theola boima ba' mele, ho hlokomela hore bankakarolo ba theotse boima ba liponto tse ka bang 8 (3.5 kg) litekong tse tšoarellang kae kapa kae lipakeng tsa likhoeli tse 2 le lilemo tse 2 ().

Lijo tsa paleo li shebana le lijo tse nang le limatlafatsi tse ngata 'me li felisa tse sebetsitsoeng. Boithuto bo bontšitse hore mokhoa ona oa ho ja o ka thusa ho theola boima ba 'mele.

Melemo e meng

Lijo tsa paleo li amahanngoa le melemo e 'maloa e ka bang teng.

E khothalletsa bophelo bo botle ba pelo

Lefu la pelo ke sesosa se ka sehloohong sa lefu lefats'eng ka bophara, le ikarabellang bakeng sa hoo e ka bang karolo ea boraro ea mafu ohle ().

Phuputso e ts'episang e bonts'a hore lijo tsa paleo li ka thusa ho ntlafatsa bophelo bo botle ba pelo ka ho fokotsa lisosa tse 'maloa tsa likotsi tsa lefu la pelo.

Phuputsong e 'ngoe, batho ba 20 ba nang le maemo a phahameng a k'holeseterole ba latetseng phepo ea paleo bakeng sa likhoeli tse 4 ba ile ba ba le "cholesterol" e ntlafalitsoeng ea HDL le ho fokotsa maemo a triglyceride, hammoho le kakaretso e tlase le LDL (bad) cholesterol ().

Phuputso e 'ngoe ho batho ba 34 e bone liphuputso tse ts'oanang, ba hlokometse hore ho latela phepo ea paleo bakeng sa libeke tse 2 feela ho fokolitse khatello ea mali, li-cholesterol kaofela le triglycerides - tseo kaofela e leng lisosa tsa kotsi tsa lefu la pelo ().

E tšehetsa taolo ea tsoekere maling

Phuputso e 'ngoe e bontša hore lijo tsa paleo li ka thusa ho fokotsa tsoekere ea mali le ho ntlafatsa kutloisiso ea insulin ho batho ba nang le lefu la tsoekere la mofuta oa 2.

Insulin ke hormone e laolang maemo a tsoekere maling. Ho eketsa kutloisiso ea insulin ho ka ntlafatsa bokhoni ba mmele oa hau ba ho sebelisa insulin ka nepo le ho ts'ehetsa taolo e phetseng hantle ea tsoekere maling ().

Phuputso e 'ngoe ho batho ba 32 ba nang le lefu la tsoekere la mofuta oa 2 ba fumane hore kamora ho ja paleo bakeng sa libeke tse 12 ho ntlafalitse maemo a tsoekere ea mali le ho matlafatsa kutlo ea insulin ka 45% ().

Ka mokhoa o ts'oanang, phuputso e nyane ho batho ba 13 ba nang le lefu la tsoekere la mofuta oa 2 e hlokometse hore lijo li ne li sebetsa hantle ho theola maemo a hemoglobin A1C, letšoao la taolo ea nako e telele ea tsoekere maling, ho feta lijo tsa setso tsa lefu la tsoekere ().

Phuputso e bonts'a hore lijo tsa paleo li ka thusa ho ntlafatsa bophelo bo botle ba pelo le ho ntlafatsa taolo ea tsoekere maling.

Ho ka etsahala hore ebe o fokotsehile

Le ha lijo tsa paleo li fana ka melemo e 'maloa ea bophelo bo botle, ho ka ba le litšitiso tse' maloa.

Taba ea mantlha, e tlosa lihlopha tse 'maloa tsa lijo tse matlafatsang haholo' me ka kakaretso li ka natefeloa e le karolo ea phepo e nepahetseng.

Mohlala, linaoa li na le fiber e ngata, protheine le leruo la li-micronutrients, joalo ka tšepe, zinki le koporo ().

Ho sa le joalo, liphuputso li bonts'a hore lithollo li ka hokahanngoa le kotsi e tlase ea lefu la tsoekere la mofuta oa 2, lefu la pelo le mefuta e meng ea mofets'e ().

Kaha lijo tsa paleo li nka hore lihlopha tse ngata tsa lijo ha li na meeli, ba nang le lithibelo tsa phepo, ho kenyeletsoa li-vegans le meroho, ba ka thatafalloa ke ho e latela.

Ho feta moo, ho ka 'na ha e-ba thata ho ja lireschorenteng kapa ho ea libokeng tsa lelapa, kaha u ka' na ua se ke ua kholiseha ka metsoako e sebelisoang lijong tse itseng.

Hape, e kanna ea ba theko e phahameng ho feta mekhoa e meng ea ho ja, kaha e hloka lihlahisoa tse ngata tse ncha, nama, tlhapi le likhoho - tseo kaofela li ka bang theko e phahameng.

Lijo tsa paleo li thibela lihlopha tse 'maloa tsa lijo tse phetseng hantle' me li ka ba theko e boima. Ba nang le lithibelo tsa phepo le bona ba ka fumana ho le thata ho e latela.

Lijo tseo u lokelang ho li ja le ho li qoba

Lijo tsa paleo li khothaletsa mefuta e fapaneng ea lijo tse ntlafalitsoeng joalo ka nama, likhoho, lijo tsa leoatleng, litholoana le meroho.

Ho sa le joalo, lijo-thollo, linaoa, tsoekere e kentsoeng, le lijo tse ntlafalitsoeng le tse ntlafalitsoeng kaofela li na le moeli.

Lijo tse lokelang ho jeoa

Lijo tse ling ke tsena tseo u ka li thabelang e le karolo ea phepo ea paleo:

• Nama: nama ea khomo, konyana, poli, nama ea nama ea nama, joalo-joalo.
• Likhoho: khoho, Turkey, likhantsi, letata, jj.
• Lijo tsa Leoatleng: salemone, tuna, mackerel, anchovies, trout, cod, haddock, catfish, jj.
• Mahe: mahe a mahe le makhooa
• Litholoana: liapole, libanana, lilamunu, plums, liperekisi, mahapu, blueberries, fragole, morara, jj.
• Meroho: pelepele ea tšepe, cauliflower, broccoli, khale, eiee, konofolo, spinach, arugula, zucchini, squash, jj.
• Linate: li-cashews, pistachios, lialmonde, walnuts, linate tsa macadamia, linate tsa Brazil, jj.
• Peo: peo ea chia, peo ea folaxe, peo ea mokopu, peo ea hemp, jj.
• Mafura: oli ea mohloaare, oli ea avocado, oli ea palema, oli ea kokonate, oli ea folaxe, jj.
• Litlama le linoko: kumine, oregano, basil, pepere, rosemary, thyme, turmeric, ginger, jj.

Lijo tseo u lokelang ho li qoba

Lijo tse ling ke tsena tseo u lokelang ho li qoba e le karolo ea lijo:

• Lijo tsa linaoa: Linaoa, li-chickpea, lensisi, linate, joalo-joalo.
• Lebese: lebese, yogurt, botoro, kefir, chisi, jj.
• Lithollo: bohobe, pasta, raese, quinoa, harese, rye, buckwheat, farro, jj.
• Litapole: litapole tse tšoeu, meroho ea litapole, jj.
• Lioli tsa meroho tse hloekisitsoeng: oli ea canola, oli ea safflower, oli ea soya, oli ea cottonseed, oli e kopantsoeng, jj.
• Lijo tse entsoeng li-chips, li-pretzels, li-cookie, lijo tse bonolo, lijo tse potlakileng, jj.
• Lisebelisoa tsa maiketsetso: sucralose, aspartame, saccharin, potassium ea acesulfame, jj.
• Tsoekere e eketsehileng: Lihlahisoa tse besitsoeng, lipompong, li-dessert, lino tse tsoekere tse tsoekere, tsoekere ea tafoleng, jj.

Lijo tse felletseng tse kang litholoana, meroho, nama, tlhapi le likhoho lia khothaletsoa lijong tsa paleo. Ka lehlakoreng le leng, lijo tse sebetsitsoeng, linaoa, lijo-thollo, lebese le tsoekere e ekelitsoeng li lokela ho fokotsoa.

Mohlala oa moralo oa lijo

Mehlala ea matsatsi a 3 ea lijo tsa paleo ke ena.

Letsatsi la 1

• Lijo tsa hoseng: omelet ka konofolo, eiee, tamati le spinach
• Lijo tsa mots'eare: Li-noodle tsa zucchini tse nang le li-meatball tsa Turkey le spaghetti sa marinara
• Lijo tsa mantsiboea: salemone e besitsoeng ka ontong e nang le broccoli e halikiloeng le litapole tsa litapole

Letsatsi la 2

• Lijo tsa hoseng: granola e se nang lijo-thollo e nang le lialmonde, walnuts, li-pecans, li-flakes tsa coconut le litholoana tse omisitsoeng
• Lijo tsa mots'eare: bison burger e koahelang lettuce le salate e lehlakoreng
• Lijo tsa mantsiboea: Khoho e halikiloeng ka sopho ea meroho

Letsatsi la 3

• Lijo tsa hoseng: chia pudding ka lebese la kokonate, walnuts, fragole, blueberries le sinamone
• Lijo tsa mots'eare: Avocado le salate ea mahe a veggie e nang le litholoana tse tsoakaneng
• Lijo tsa mantsiboea: sekotlolo sa burrito se nang le raese ea cauliflower, nama ea khomo, salsa, guacamole, pelepele le eiee

Ho boetse ho na le lijo tse bobebe tsa paleo tse fumanehang haeba u lapile lipakeng tsa lijo.

Mehlala ea mohlala e kaholimo e fana ka mehopolo ea lijo tse ka kenyelletsoang e le karolo ea phepo ea paleo.

Ntlha ea bohlokoa

Lijo tsa paleo ke mokhoa oa ho ja o etselitsoeng ho etsisa lijo tsa baholo-holo ba batho ba litsomi.

Liphuputso tse ling li fumane hore mokhoa ona oa ho ja o ka thusa ho eketsa tahlehelo ea boima ba 'mele, ho matlafatsa bophelo bo botle ba pelo le ho ts'ehetsa taolo e ntle ea tsoekere maling.

Leha ho le joalo, e kanna ea se tšoanele motho e mong le e mong, kaha e thibela lihlopha tse 'maloa tsa lijo tse phetseng hantle' me e kanna ea ba theko e phahameng ho feta lijo tse ling. Hape, ba nang le lithibelo tsa lijo ba ka thatafalloa ho ikamahanya le maemo.