Kaʻai Paleo - nā pono, nā pono a me nā menus no ka pule

Hoʻokumu ʻia ka papaʻai Paleolithic (Paleolithic diet) i ka papaʻai i manaʻo ʻia o kahi kanaka i noho i ke au Pōhaku. ʻO ka papa kuhikuhi no ia papa ʻaina ʻaʻole ia e hoʻopili i nā huahana waiū, nā lūlū, nā kō a me nā meaʻai ʻē aʻe i hana i nā hana a me nā ʻāpana kūlohelohe ʻole i kāna haku ʻana.

Kuhi ʻia kēia ʻano papaʻai i ka ʻai ʻana i nā meaʻai protein kiʻekiʻe (kaʻiʻo, nā iʻa, nā iʻa iʻa, nā hua manu), a me nā mea kanu momona, nā huaʻai, nā hua a me nā hua. I nā huaʻōlelo ʻē aʻe, ʻo ka papaʻai ka manaʻo o ka ʻai wale ʻana i kēlā mau meaʻai i loaʻa i kahi kanaka ana e komo ana i ka hopu holoholona a me ka hōʻiliʻili ʻana.

Kūleʻaleʻa ka papa paleo. A ʻoiai ʻoliʻoli nui nā mea pāʻani i ʻike iā ia iho iā lākou iho me nā hopena, ʻo ka ʻano hou o ka papaʻai he nui nā loiloi a me nā hoa paio.

Nā pono o kaʻai paleo

Manaʻo kekahi o nā ʻepekemaʻai maikaʻi kaulana i ka papaʻai Paleolithic e weliweli i ke olakino. I ko lākou manaʻo, nui ka makaʻu o ka hoʻomohala ʻana i nā maʻi koʻikoʻi i ka hana ʻana o ke kino i ka poʻe e pili ana i ka papaʻai o ka Pōhaku Manawa no ka manawa lōʻihi.

Hoʻokumu ʻia ka manaʻo o ka poʻe loiloi ma luna o nā noiʻi e kākoʻo i ka pilina o ka nui o ka protein protein me ka makaʻu o ka maʻi maʻi a me nā maʻi ʻē aʻe. I ka manawa like, hōʻole e hoʻohana i nā huehue paʻakikī, e like me nā cereal, e like me ka ʻepekema, pili maikaʻi ʻole i ka metabolism, ke kumu o nā maʻi digestive, nā hoʻowalewale ʻana i ka hormonal a me ka nalo ʻana o ka ikaika.

Wahi a nā poʻe kākoʻo, ʻo ka ʻai ʻana i nā meaʻai protein kiʻekiʻe me nā huaʻai a me nā mea kanu e hoʻoikaika ai i ka ʻōnaehana paleʻoniʻoni, hoʻemi i ka nui o ke kaupaona a hoʻomaikaʻi i ke olakino olakino a me ka lauoho.

Hōʻike nā mea mālama i ka papa paleo i nā pono aʻe:

1. Nā hopena wikiwiki.ʻO ka pale ʻana i nā meaʻai momona-momona a hoʻololi iā lākou me ka protein a me ka fiber e alakaʻi ʻia i ka lilo wikiwiki. Hoʻomaka ka kilogram mua e "hoʻoheheʻe i mua o kā mākou mau maka" i loko o 1-3 mau pule. ʻO ia ke kumu i makemake nui ʻia ai ka papa paleo i waena o ka poʻe makemake e lilo ka paona.
2. ʻAʻohe pōloli.ʻO ka manaʻo o ka pōloli i ka papaʻai Paleo ʻaʻole i ʻike ʻia, mahalo i ka pae paʻa o ke kō kō. Ma muli o ka loaʻa ʻana o kahi huahana glycemic haʻahaʻa a haʻahaʻa paha i nā huahana āpau i hoʻokuʻu ʻia, hoʻokuʻu ʻia ka glucose i loko o ke koko i kahi anana metered, kūpaʻa nā pae o ka insulin, a ʻike ʻia ka hoʻoliʻiliʻi.
3. Ka loaʻa ʻana o ka calorie aia ʻoe i kāu kaohi iho. ʻAʻole nā ​​kapu koʻikoʻi, pono wale ʻoe e pili i ka papa inoa nui o nā huahana i ʻae ʻia a hoʻohana ʻole i nā mea i pāpā ʻia. ʻAʻole like me nā papaʻai maʻamau, ka mea e hōʻemi loa i ka nui o nā calorie i ka papaʻai, ʻo ke kumu nui o ka papaʻai Paleo ka mālama ʻana i nā pae glucose haʻahaʻa o ke koko, a laila hoʻonāukiuki ia i ke kaʻina hana o ka momona momona.

Nā keu pono o ka papaʻai

No ka hapanui o CrossFitters, ʻo ka pahuhopu nui ka loaʻa ʻana o kou kino i ke ʻano a lilo ka kaumaha. ʻO ka hoʻomaʻamaʻa kiʻekiʻe, lōʻihi lōʻihi e hui pū ʻia me ka papa paleo kahi ala pololei i ka pohō wikiwiki.

E nānā i ka hana ʻana o ka haʻihaʻi momona i ka poʻe ma ka papa ʻAina Pōhaku.

Ma hope o kahi hoʻoikaika ikaika e hoʻopili i ka hana ma nā pūʻulu muscle āpau, hoʻomaka ke kino i kahi manawa hana ola. I kēia manawa, ke ʻike nei nā mākala i kahi hemahema nui o ka glycogen (ke kō kō), kahi a nā ʻaleʻa e nānā ai e hoʻopiha me nā wīwī ʻaukā.

Inā ʻo ka pahuhopu o ka mea haʻuki e puhi i ka momona, e ʻai i ka protein ma hope o ka hoʻomaʻamaʻa ʻana, hoʻomaka ia i ke kaʻina hana o ka ketosis i ke kino - ka haki ʻana o kona momona ponoʻī a hoʻohana ia ma ke ʻano he kumu o ka hoʻihoʻi o ka ikaika a me ka ikehu. ʻO kēia ke kumu o ka hui ʻana o ka Paleo Diet a me CrossFit i mea e alakaʻi ai i ka pohō kaumaha.

Eia nō naʻe, aia kahi pilikia e manaʻo paha kekahi Paleo CrossFitters i ka luhi a me ka hoʻomaʻamaʻa i ka wā o ka hoʻoikaika kino. I mea e hōʻalo ai i kēlā mau hopena, ua lawa ia e hoʻopau i nā hua i waiwai i nā huaʻaleʻa maikaʻi, nā starch a me nā pectin, e like me ka maiʻa, nā peach, nā hua waina, nā pears a me nā mea ʻē aʻe. Hoʻopili i kāu papaʻai i nā meaʻai hou aʻe i waiwai i nā amino acid momona: nā nati, nā iʻa momona, nā ʻaila mea kanu maikaʻi ʻole kiʻekiʻe kiʻekiʻe.

Nā mea hōʻalo i ka papa paleo:

• ka maʻi ate a me ka hakuʻala;
• nā haunaele i ka hana o ka gastrointestinal tract;
• nā wā o ka exacerbation o maʻi maʻi;
• hāpai keiki a me ka lactation.

Nā hōʻike o ka papa paleo

ʻO Crossfit a me ka papa paleo he hanana hou i ka honua o nā haʻuki. Eia nō naʻe, ʻo ka manaʻo mai nā mea haʻuki a me nā hopena o kā lākou aʻo ʻana he mea pono ia.

ʻO Greg Glassman, ka mea nāna i hoʻokumu i CrossFit, kekahi o nā mea mua i ʻike a ʻike i nā hopena o kaʻai paleo. Paipai ʻo ia i nā meaʻai āpau e hoʻopau i nā mea kanu a me nā ʻiʻo, nā hua a me nā ʻanoʻano, pale i ke kō a me ka starch, a ʻai no ka hoʻomaʻamaʻa pono ʻana a me ka momona ʻole. Kākoʻo ʻo Greg Glassman ʻo ka papaʻai paleo ka ʻano ʻoi loa o ka meaʻai no ke kanaka. I kona manaʻo, ʻo ka nui loa o nā huaʻaleʻale i ka papaʻai e hiki ai ke alakaʻi ʻia i ka maʻi kō.

ʻO Jackie Perez, he mea hoʻokūkū ʻoihana CrossFit kaulana, ʻoluʻolu pū kekahi. Ma mua o kona ʻike e pili ana i CrossFit, ua hoʻolōʻihi ʻo Jackie i mau hola o ka cardio a me ka hoʻomaʻamaʻa ikaika ʻana ma ka hale hoʻoikaika kino, ʻoiai ʻaʻole ʻo ia e kiaʻi ana i kāna papaʻai, a ʻaʻole hiki iā ia ke hoʻomaopopo i ke kumu o ka loli ʻole o kāna kiʻi. CrossFit, a lilo ka papaʻai paleo i kāna papaʻai maʻamau, ʻaʻole lōʻihi nā hopena i ka hiki mai.

ʻO Cheryl Brost, he wahine 43 makahiki ʻo Crossfit i lanakila ma ke kūlana ʻelua ma ka Reebok Crossfit Games ma 2014, hoʻopaʻapaʻa ʻo ka hana mua e pono ai ke olakino a pono ke ʻai i ka papa paleo pono. ʻAʻole kaupaona ʻo Cheryl i kēlā me kēia lawelawe ʻana i kāna meaʻai a helu ʻole i nā calorie, no ka mea, ʻike maoli ʻo ia i ke ʻano o ka steak pipi he 100-ʻelima a me kahi kīʻaha o ka salakeke mea kanu.

Papa kuhikuhi hōʻike no ka pule

No laila, e haʻi hou i ke kiko nui: ʻo ka papaʻai Paleolithic e komo pū ana me ka nui o nā meaʻai waiwai protein, a me nā mea kanu, nā huaʻai a me nā hua hua. Pāpā ʻia ka ʻai ʻana i ke kō, nā mānoanoa, nā huahana waiū, a me nā meaʻai āpau i hana ʻia, loaʻa nā mea hoʻohui ʻimi hoʻoliʻiliʻi a i ʻole nā ​​genetically modified. Hoʻololi i ka papa kuhikuhi ma kēlā me kēia pule e like me nā makemake o kēlā me kēia i loko o nā meaʻai i ʻae ʻia.

E hāhai i nā lula he nui:

• I ke kakahiaka, ma waena o nā meaʻai a me ka lā holoʻokoʻa, inu i ka wai maʻemaʻe ʻole kalapona. ʻO ka nui, ʻoi aku ka maikaʻi. E hāpai mau i kahi ʻōmole o ka wai inu maʻemaʻe me ʻoe ke hoʻomaʻamaʻa.
• E hoʻāʻo ʻaʻole e kuke i nā mea kanu no ka manawa lōʻihi e hōʻalo i ka nalo ʻana o nā wikamina.
• Lawe i nā huamona a me nā minamina e like me nā pono o kou kino, keu hoʻi i nā wā o ke ola ʻana ma hope o ka maʻi, i nā wā o ke koʻikoʻi a me ka hemahema o ka manawa o ka manawa.
• Inā ʻoe e hana i CrossFit i kēlā me kēia lā, a laila ʻoluʻolu e hoʻonui i ka nui o nā huehue i ka papaʻai ma muli o ka nui o nā hua a me nā hua. Eia kekahi, i kēia hihia, hoʻopau i ka protein.
• Inā ʻaʻole ʻoe e hoʻolālā e hāhai i kaʻai paleo koʻikoʻi, hiki iā ʻoe ke hoʻohui i ka waiū a me nā huahana waiū i kāu papaʻai. ʻOi aku ka maikaʻi ʻaʻole e pūlū a i ʻole mahu i ka ʻiʻo a me nā iʻa, akā e kuke i ka pā palai i ka ʻaila ʻoliva.

Ma lalo iho kahi laʻana o ka papaʻai hebedoma no kahi CrossFit, Paleoʻai, a me ke kanaka kaumaha. ʻAe ʻia nā meaʻai māmā liʻiliʻi ma waena o nā meaʻai nui.

E nānā i ka wikiō: Two Week Paleo Breakfast Ideas For Diet Or Healthy (ʻAukake 2025).