Indlela ukunamathela paleodiety ngexa lokukhulelwa?

Paleodieta ngokubaluleka kuthandwa phakathi abalandeli okunesondlo, kwaye akumangalisi, kuba uye iinzuzo ezininzi zempilo. Ngaphezu koko, abaxhasi yale ndlela amandla qiniseka ukuba zonke izinto ezenziwe ngazo ongekho ngaphantsi ekhuhlangubeni lakhe lumakishwe, kodwa iluncedo kakhulu. Sekunjalo, sonke siyazi ukuba ukutshintsha indlela ezikhethwa ukungcamla abasetyhini namantombazana xa belindele usana. Nkqu nabaxhasi paleodiety Akukho ngaphandle. Izolo kuninika kwezinconywayo nemifuno, kwaye ngoku ngokutsala i cookie, uyitye kwemveliso zenyama zigqithiswe. Kufuneka wenze ntoni kule meko?

Okokuqala, ufanele wazi ukuba ukutya paleo iye namancedo amaninzi abafazi abakhulelweyo. Products ukuba ivumela ukugcina eninzi protein, vitamin A, beta-carotene, amafutha enempilo, ivithamin D, folic acid kunye nentsimbi. Zonke ezi izondlo zibalulekile ukuba ufuna yaba ukukhulelwa ngaphandle iingxaki. Ngoko ke, ukuba uthe isemanzini ixesha paleodiety elide, musa ukunikezela kulo kukuba balinde usana. Konke ufuna - kukuba ukwenza utshintsho.

Inombolo Icebiso 1: Lungiselela isitokhwe

Ukuba landela paleodiete, wena weva oko eziliwaka izihlandlo: Lungisa unikezelo encinane okulula luncedo. Kodwa kubalulekile ngokuphindwe ngoku, xa ukhulelwe, ngokuba umnqweno wakho ukuba ukutya akuyi kulindela kuwe ukushushubeza eontini, iitapile narezhete amnandi ube ndenzele imizuzu 20-30. Ngoko ke, uya kuba loo kuwa yokuqala entsimini udidi lwembono, kwaye ngokuqhelekileyo into ezinetyuwa, eziswiti okanye crunchy.

Abanye abantu kude kangaka ukuba ndichithe ngeCawa ekhitshini ekulungiseleleni ukutya kwiveki elandelayo okanye inyanga. Ukuba uzimisele ukuchitha ixesha elininzi kwi-veki, ungaya khona. Kodwa ngexesha lokukhulelwa umfazi kunzima ukuma ekhitshini imini yonke. Yintoni ukwenza ntoni? Zama ukuba bebesoloko ezimbalwa ukudla okunesondlo abandayo, isibini ngokutya ukulungele okanye okuseleyo kulo isidlo sasemini. Ngoko ke niya kuba nako ukwanelisa njengokufuna ukutya xa oko kuya kwenzeka.

Inombolo Icebiso 2: faka izakhi

Xa ugqibe ekwenzeni unamathele paleodiety, ngoko kakhulu, bona wafunga ku tshika isonka. Noko ke, imeko yakho phambi kwaye ngexesha lokukhulelwa yahluke gqitha namhlanje. Mhlawumbi ngoku ufuna ukutya thowusti kunye peanut butter, isonka kunye nenyama, crispy samasi ipizza okanye iqhekeza lesonka ukuba bahlukane yindlala ngequbuliso.

Kubonakala ukuba kukho isizathu esilungileyo ukumamela umzimba wakho. Abasetyhini abafuna ukuba ukhulelwe okanye balindele umntwana, kufuneka kwandiswe ukuthathwa carbohydrate, njengoko oku kuza kuba negalelo kuphuhliso ingqondo ezingekazalwa nokuqinisekisa ukukhula kwayo ezaneleyo ngexesha lonke ixesha yokukhulelwa.

Ngaphezu koko, abaphandi ukusuka American College of Obstetricians kwaye Gynecologists wafumanisa ukuba ukudla okune protein kunye namazinga asezantsi carbohydrate, unako ukuphucula kakhulu ukuchuma. Le ngxoxo kungabonakala ngamazwi, kodwa enyanisweni, ngokutsho izifundo, amaqondo aphantsi ekudleni yi-40% yabo ekutyeni. Ngokuba umntu oya paleodiete, ukuba okuninzi ngaphezu wayedla.

Inombolo Icebiso 3: Lungisa isonka banana

Ukuba uqhelisela paleodiety, sele ukwazi ukuba iibhanana - le mveliso ngeendlela ezahlukahlukeneyo. Kubo ukupheka amaqebengwana, isonka, iitshiphusi kunye neelekese. Banana Isonka - yenye esityeni esempilweni le mveliso. Oku kuya kongela wena izihlandlo ezininzi, xa ngesiquphe bayakulangazelela ukutya.

Kwakhona, kulula kakhulu ukuba apheke, kwaye awudingi zininzi izinto ezongezelelweyo. Ngoko ke, ufanele wenze ntoni? Usile ngendlela blender ezimbini okubizwa banana yellow umxube obangelwe itispuni yetyuwa ulwandle kunye nendebe tapioca yomgubo. Ukusukela izangqa elincinane omthebelele intlama, uzibeke phezu ephepheni ekulobeni. Bhaka eziko ngama 190 imizuzu 20-25, kunye voila! ubomi bakho ukukhulelwa kuye nje babe amaxesha 10 ngokukhanya.

Inombolo Icebiso 4: ube labavukeli

Ukuba uzama ukucinga web ukutya okunempilo ngexesha lokukhulelwa, inkoliso imithombo iya kunika ingcebiso ukudla malungana into edliwayo paleodiete. Njengoko umthetho, iingcebiso bathi: udle iimveliso zobisi ngakumbi, engcono ephantsi-fat; ukutya kakhulu iimbotyi ze uqinisekise ukuba udla servings ezintandathu ukuya elinanye ukolo ngosuku!

Kubonakala ukuba xa kuthi ukuba abasetyhini abakhulelweyo abafuna imbewu, kufuneka sikhumbule ukuba kufuneka ezo carbs. Isizathu sokuba iingcebiso ukuze ndibagqibele iimveliso zobisi? Yinto elula: kufuneka calcium omeleze amathambo nokugcina uxinzelelo lwegazi esempilweni. Iimbotyi kufuneka niwuzalise oovimba protein, nto leyo inceda ukudala kwiibloko zokwakha iiseli komntwana wakho, kwakunye intsimbi, nto leyo inceda mpilo egazini. Kodwa kwenzeka, ungafumana le izondlo njengoko imifuno, inyama, neenkozo zepistasi, imbewu, ezisetyenziswa ukuba abadla paleodiete.

Inombolo Icebiso 5: Vula zokutya

Nokuba ngaba nomxhasi enkulu yokutya ekhaya eyenziwe, asifanele mi- amashwamshwam evela ivenkile, ukuba kwi kwinyanga 6 lokukhulelwa, uziva kakubi ngaphandle kwazo. Oku kuthetha ukuba lixesha lokuba ukwaphula imithetho.

Kubonakala amashwamshwam edliwayo kwi paleodiete, ukuba ifikeleleke ngakumbi yonke imihla. ukwenza nje qiniseka ukuba isingxobo waba ileyibhile efanelekileyo, kwakunye self-phando kuluhlu lwezithako. Njengesiqhelo, i abambalwa izithako, ngcono. Lumka kwaye musa ukuthenga iimveliso eziqulathe oli yemifuno ezifana icanola, safflower, ujongilanga, iimbotyi zesoya okanye netumata. Kakade ke, le-oyile ziye phantse yonke ngemfumba ukutya. Ke ukuba uthe wamfuna, uya kufumana abaninzi abakwaziyo ukufikelela xa paleodiete.

Icebiso inombolo 6: umhluzi bone lolona yeza lugqwesileyo

Le mveliso i lichiza magic kwi paleodiete. Kufuneka olulungiswe amathambo isilwanyana ekrwada ibila iiyure 24-48 ukuvumela amanzi ukuba ufunxe zonke neetyuwa ziqulathe amathambo. Ukusetyenziswa kwe umhluzi onjalo kunempembelelo entle kwimpilo yabantu nawuphi na ukuba ezininzi zokuthetha umfazi omithiyo, kuba iqulathe uhlobo resorbable calcium, nemagnesium, potassium, iphosphate kunye nesulfure, eziyimfuneko ukuze kwakhiwe ithambo komntwana.

Ukongeza, abasetyhini abakhulelweyo, njengoko sele kuchaziwe, kufuneka ukufumana iprotein eyaneleyo ekutyeni. Kodwa yintoni ntoni xa ugula ukusuka ingcinga yenyama? Kulo mzekelo, uya kunceda umhluzi ithambo. Uya kukunika protein eninzi izondlo lula ukutya, yaye ngaloo ndlela awunalo kufuneka utye ukutya okungekho mpilweni. Kwakhona ixhasa inkqubo yomzimba kunye nezixhobo ukudla.