Hypertrophic Cardiomyopathy: Hōʻailona, Kumu, Hoʻomaʻamaʻa a me Kāohi E nānā i kahi laʻana no nā leka wikiwiki ʻĀpono i nā leka No ka Hoʻokaʻawale DailyI loko wale nō
-
Chaitra Navratri 2021: Lā, Muhurta, Rituals a me nā mea nui o kēia ʻaha -
- Hina ʻo Gina me ke keleawe maka ʻōmaʻomaʻo a me nā lehelehe ʻōlohelohe Glossy e nānā i nā ala maʻalahi!
- Ugadi And Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Suits
- ʻO Horoscope i kēlā me kēia lā: 13 ʻApelila 2021
Chaitra Navratri 2021: Lā, Muhurta, Rituals a me nā mea nui o kēia ʻaha Mai Miss
- Alakaʻi nā mea hoʻomaʻamaʻa ʻAmelika i nā papa ʻEnelani no nā mea aʻo India
- IPL 2021: Hana ʻia ma kaʻu ʻōpeʻapeʻa ʻana ma hope o ka nānā ʻia ʻana ma ke kudala 2018, wahi a Harshal Patel
- ʻAʻole hina nui ke kumukūʻai gula no kahi NBFC, pono e makaʻala nā panakō
- ʻO nā kuleana AGR a me nā mea kūʻai aku hou o Spectrum e hiki ai ke hoʻololi i ka ʻāpana Telecom
- ʻO Gudi Padwa 2021: Hoʻomanaʻo ʻo Madhuri Dixit i ka hoʻolauleʻa ʻana i ka hoʻolauleʻa maikaʻi me kāna ʻohana
- Mahindra Thar Bookings Kīʻē ʻO ka Milestone 50,000 i loko o ʻeono mau mahina
- ʻO ka hopena hope loa o ka mākaʻi ʻo CSBC Bihar 2021 i haʻi ʻia
- 10 Nā Wahi Kūpono E Kipa Ma Maharashtra I ʻApelila
ʻO ka papaʻai Paleo, ʻike ʻia ʻo ka papaʻai Palaeolithic, kaʻai makahiki pōhaku, ka ʻai ana a ke ana a me ka ʻai holoholona hānai paha he lā hou e pili pū ana me nā meaʻai i manaʻo ʻia e ʻai ʻia i ka wā Palaeolithic e hoʻi mai ana i 2.5 miliona mau makahiki i hala. [1] .
ʻAi ʻia nā meaʻai e ʻai ʻia i ka papa paleo me nā mea a nā kānaka ʻohi manu i hānai mua ʻia i nā wahi like ʻole o ka honua. ʻO ka papa paleo he ʻano wehewehe i kēia manawa no ka papaʻai a nā mea ʻohi holoholona i ʻai ai i ka wā Palaeolithic.
Kiʻi kiʻi: foodinsight.org
I nā makahiki 1970, ua hoʻolauna ʻia ka manaʻo papa paleo a hoʻomaka a lilo i mea kaulana ma hope o ka puke 'ʻO ka Paleo Diet: Lilo i ke kaupaona a loaʻa ke olakino e ka ʻai ʻana i nā meaʻai āu e hoʻolālā ai e ʻai. na Loren Cordain i paʻi ʻia i ka makahiki 2001. Ma hope o kēlā mau puke kuke kuke e ʻōlelo ana ua loaʻa nā papa kuhikuhi Palaeolithic i paʻi ʻia.
Ma kēia ʻatikala e uhi mākou i ke ʻano o ka ʻai paleo, he aha nā pono a me nā meaʻai e ʻai ai a hōʻalo ai i ka papa paleo a me kahi papaʻai papaʻai.
ʻo ke aloha a i ʻole ke aloha
He aha ka papaʻai ʻo Paleo?
ʻO ka papa paleo kahi papaʻai papaʻai papaʻai e hoʻopili ana i nā meaʻai a nā kūpuna kanaka i ʻai ai i ka wā Palaeolithic. ʻO nā huaʻai, nā lauʻai, nā iʻa, nā hua manu, nāʻiʻo momona, nā nati a me nā ʻanoʻano nā meaʻai i loaʻa iā lākou ma ka ʻimi holoholona ʻana a me ka hōʻiliʻili ʻana.
Hoʻopau kaʻai paleo i nā meaʻai e like me nā huahana waiū, nā legume a me nā hua i lilo i ʻāpana o kaʻai a kēlā me kēia kanaka ma hope o ka hoʻomohala ʻana i ka mahiʻai hou. [1]
Nā Pōmaikaʻi o ka Paleo Diet
1. Nā kōkua i ka pohō kaumaha
Ua hōʻike ʻia kahi noiʻi i paʻi ʻia ma ka European European Journal of Clinical Nutrition e hōʻike ana i nā limahana olakino olakino eʻai ana i ka papa paleo no ʻekolu mau pule i hoʻemi ʻia ka kaumaha o ke kino a me ka pūhaka [elua] .
Ua hōʻike ʻia kahi noiʻi 2014 hou e pili ana i nā wahine postmenopausal nui i ukali i kaʻai paleo i lilo ke kaumaha ma hope o ʻeono mau mahina ke hoʻohālikelike ʻia me ka papaʻai e pili ana i nā Kūkākūkā Nutric Nordic (NNR) [3] .
E kōkua kēia mau ʻano papa ʻaina iā ʻoe e lilo kaupaona i ka wā pōkole. Eia nō naʻe, pono hou ʻia kahi noiʻi hou ma mua o ka hōʻike ʻana o nā kauka i ka papa paleo no ka pohō kaumaha.
2. Hoʻoemi i ka makaʻu diabetes
Wahi a kahi noiʻi, ʻo ka poʻe me ka maʻi diabetes ʻano 2 e ʻai ana i ka papa paleo no ka wā pōkole, ua hoʻomaikaʻi nui ʻia ke kiʻekiʻe o ke kō a me ke kūpaʻa ʻana o ka insulin i hoʻohālikelike ʻia i ka papaʻai e pili ana i nā ʻōlelo aʻoaʻo mai ka ʻAmelika Hui Pū ʻIa ʻAmelika ʻo ia ka paʻakai paʻakai kaulike, piha. palaoa, legume a me ka waiū momona momona haʻahaʻa [4] .
Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā poʻe maʻi me ka maʻi diabetes ʻano 2 i ukali i kaʻai paleo hōʻike i kahi hoʻomaikaʻi maikaʻi loa i ka kaohi ʻana i nā pae glucose koko a hoʻohaʻahaʻa i nā kumu pilikia no ka maʻi puʻuwai [5] .
Eia nō naʻe, pono i nā noiʻi noiʻi hou aʻe e hōʻike i ka pilina ma waena o ka paleo diet a me diabetes [6] .
3. Hoʻohaʻahaʻa i ka maʻi maʻi puʻuwai
Ma hope o kaʻai paleo hiki ke hoʻohaʻahaʻa i ka makaʻu o ka maʻi puʻuwai e like me kahi noiʻi. Ua hōʻike ka noiʻi ua hoʻohaʻahaʻa nui kaʻai paleo i ke kahe o ke koko a hoʻonui i ka HDL (maikaʻi) cholesterol a hoʻemi i ka LDL (maikaʻi) kolesterol, ʻo ia nā mea pilikia nui no ka maʻi puʻuwai. [7] . Eia nō naʻe, pono hou ʻia kahi noiʻi noiʻi hou ma kēia ʻano.
4. Hoʻoemi i ke kahe o ke koko
Hāpai ke kiʻekiʻe o ke koko kiʻekiʻe i ka makaʻu o ka maʻi puʻuwai. Ua hōʻike ʻia kahi noiʻi 2008 ua 14 mau mea i komo i ke olakino paleo no ʻekolu mau pule i hoʻomaikaʻi i ko lākou systolic kaomi pae pae [8] .
Ua ʻike ʻia kekahi noiʻi ʻē aʻe i kaʻai paleo e hoʻemi ai i ke kahe o ke systolic a me ke kahe o ke koko diastolic me ka hoʻonui ʻia o HDL kolesterol [9] .
Nā Mea ʻai e ʻai ai ma ka papaʻai Paleo
- ʻO nā hua e like me nā ʻāpala, maiʻa, ʻalani, ʻāpiki, strawberry.
- Nā mea kanu e like me broccoli, kāloti, ʻōmato, kale, etc.
- Mea ʻai kai e like me ka iʻa, ʻōpae, ʻāpala, etc.
- Huamoa
- ʻIʻo lean
- ʻO nā hua a me nā ʻanoʻano e like me nā ʻalemona, nā walnuts, nā pua sunflower a me nā hua paukena, e inoa i kekahi mau mea.
- ʻO nā paipu e like me kaʻuala, ʻuala a me nā uhi.
- ʻO nā momona momona a me nā aila e like me ka aila ʻoliva, aila avocado a me nā mea ʻē aʻe.
- Nā mea kanu a me nā mea ʻala [1] .
Nā Mea ʻai e hōʻalo ai ma ka papaʻai Paleo
- ʻO nā legume e like me nā pī, nā lihi a me nā pī.
- Nā hua cereal e like me ka palaoa, bale, spelling, rai, etc.
- Nā huahana waiū
- Trans momona.
- Nā mea hoʻonani ʻoka
- ʻO nā aila mea kanu
- Mea ʻai kiʻekiʻe kō.
Nā Mea ʻai mama maikaʻi e ʻai ai ma ka papaʻai Paleo
- ʻO nā hua i hoʻolapalapa ʻia
- ʻO ka piha lima o nā nati
- Pāleʻa ʻo Apple me ka waiū almond
- He pola hua hua
- ʻĀpana hua
- Kāloti pēpē
He aha ka mea e manaʻo ai inā ʻoe e hoʻāʻo i ka Paleo Diet
Inā ʻoe e hoʻāʻo e lilo i ka kaupaona ma ka ukali ʻana i ka papa paleo, a laila he koho maikaʻi ia, akā inā ʻoe e ʻimi ana e lilo i kaupaona no ka wā lōʻihi, ʻaʻole paha ka papa paleo ke koho pono nāu.
Eia kekahi, inā ʻoe e ukali ana i kēia papaʻai, e ʻai ana ʻoe i nā hua hou aʻe, nā mea kanu a me nā momona maikaʻi a hoʻopau i ka momona trans a me nā meaʻai kō nui e hoʻopōʻino nei kēia mau meaʻai i kou olakino.
Hōʻalo ka papa paleo i nā meaʻai e like me nā huahana waiū a me nā huaʻai i mea e nalo ai ʻoe i kekahi mau mea momona. No laila, paipai ʻia e nīnau i kahi mea lapaʻau ma mua o kou hoʻomaka ʻana i nā papaʻai e pili ana i ka papa paleo.
Papa Hoʻohālike ʻAina Laina ʻO ka Paleo Diet
Eia kahi laʻana meaʻai no ka poʻe makemake e hoʻāʻo i ka papa paleo. E hoʻololi i kēlā me kēia pāʻina e like me kāu makemake iho.
1st lā - Pōʻakahi
- ʻAina kakahiaka : Nā hua hua i hoʻolapalapa ʻia, nā mea ʻai palai i kālua ʻia i ka aila ʻoliva a me ka laumania hua
- ʻAina awakea : ʻO ka sāleta moa me ka ʻaila ʻaila ʻoliva a me ka piha lima o nā nati.
- ʻAina ʻaina awakea : Hoʻomoʻa ʻia ka ʻiʻo lean me nā lauʻai mahu.
Lā 2 - Pōʻalua
- ʻAina kakahiaka : Nā hua i kāwili ʻia me ka spinach, nā ʻōmato paʻi a me nā hua paukena.
- ʻAina awakea : Nā lau saladi hui pū me ka ʻono pūlehu a me kaʻaila ʻaila ʻoliva.
- ʻAina ʻaina awakea : Salmon i hoʻomoʻa ʻia me nā mea ʻai i kālua ʻia i ka aila ʻoliva.
Lā 3 - Pōʻakolu
- ʻAina kakahiaka : He pola huaʻai (ʻo kāu i wae ʻia) me nā ʻalemona.
- ʻAina awakea : Sandwich me kaʻiʻo a me nā mea kanu hou.
- ʻAina ʻaina awakea : Hoʻomoʻa moa me nā mea kanu.
Lā 4 - Pōʻahā
- ʻAina kakahiaka: ʻO nā hua manu, kahi ʻāpana o ka hua a me nā ʻalemona almonds.
- ʻAina awakea: ʻO ka saladi hui pū me ke tuna, nā hua i hoʻolapalapa ʻia, nā hua me ka ʻaila ʻoliva.
- ʻAina ahiahi: ʻO ka moa i hoʻomoʻa ʻia me nā mea kanu mahu.
Lā 5 - Pōʻalima
- ʻAina kakahiaka: ʻO nā mea kanu i hoʻomoʻa ʻia, nā hua a me ka smoothie spinach.
- ʻAina awakea: ʻO ka sāleta moa me ka ʻaila ʻoliva.
- ʻAina ahiahi: ʻOhi i ka salmon me ka broccoli, ka pepa bele a me ka palaoa pēpē.
Lā 6 - Pōʻaono
- ʻAina kakahiaka: ʻO ka puaʻa iʻaʻai a me nā hua manu a me kahi ʻāpana o nā hua.
- ʻAina awakea: Salmon i hoʻomoʻa ʻia me nā mea kanu a me ka avocado.
- ʻAina ahiahi: ʻO ka moa moa me nā mea ʻai.
Lā 7 - Lāpule
- ʻAina kakahiaka: ʻO ka hua manu, ka moa a me ka omelet.
- ʻAina awakea: ʻO ka salake moa me ka avocado, nā hua a me nā ʻaila ʻaila ʻoliva.
- ʻAina ahiahi: ʻO ka pipi i hoʻolapalapa ʻia me nā mea kanu i kāwili ʻia.
Nā ʻAina Hoʻoikaika Paleo Diet
1. ʻO Paleo i kālua ʻia i ka salaketa mea kanu
Nā Pono:
- 1 heʻu paʻi butternut nui diced
- 2 ʻōniʻoniʻo lahilahi
- Kupu ʻo 1 kīʻaha Brussels
- 3 ʻokiʻoki i nā aniani
- 5 mau kāloti
- ½ pecan
- 1, ʻaila ʻaila avocado
- ʻAlani
- ʻO 1 tbsp ʻoki ʻia kou thyme a me rosemary
- ½ kīʻaha wīwī balsamic keʻokeʻo
Hana:
- Hoʻopau i kāu umu i 400 ° F.
- Māhele i ka palaʻai delicata.
- I loko o kahi pola, e hoʻomoʻi i nā ʻōpuʻu o Brussels, nā ʻaka, nā kāloti, nā delicata squash a me ke kīʻaha o ka ʻaila avocado. E kiola pono i nā mea hoʻohui.
- E hohola i ka hui ʻana i nā mea kanu i loko o ka pā lau nui a waiho i loko o ka umu no 25-35 mau minuke.
- E hana i ka lole, i loko o kahi pola e hoʻohui i ka zest a me ka wai o ka ʻalani, thyme, rosemary, ka vineka balsamic keʻokeʻo a me 1 aila ʻaila avocado. Whisk ia a hiki i ka hui maikaʻi ʻana o ka hui.
- Lawe i ka hui ʻana i nā mea kanu mai ka umu a hui pū me nā pecan i kālua ʻia.
- E ninini i ka lole ma luna ona a hoʻolei maikaʻi [10] .
ʻO ka pīpī pīpī pīpī pīpī
Nā Pono:
- 1 kīʻaha o ka paukū puree
- 1 maiʻa
- 1 kāloti ʻokiʻoki
- 1 kēia lā i hoʻokani ʻia
- ½ tsp ʻūpala palaoa
- 1 kapu waiu niu
- 1 tbsp ʻoki liʻiliʻi no ka hoʻonani ʻana (pono ʻole)
Nā hana
- I ka mea kāwili, hoʻohui i nā meaʻai āpau a kāwili ʻia a hiki i ka laumā.
- E hoʻonani me nā pecan ʻokiʻoki. [umikumākahi]
