Wannan shine mafi kyawu kuma mafi munin gauraye abincin paleo da vegan

Wannan shine mafi kyawu kuma mafi munin gauraye abincin paleo da vegan

Trend

Tushen abincin Pegan ya ƙunshi hada abincin paleo, dangane da abincin prehistoric, amma ba da fifiko ga cin 'ya'yan itatuwa da kayan marmari.

Wannan shine mafi kyawu kuma mafi munin gauraye abincin paleo da vegan

Hada da paleolítica rage cin abinci game da paleo tare da maras cin nama Yana iya zama kamar ya saba wa juna idan muka yi la’akari da cewa na farko ya dogara ne akan bin abincin mafarauci da kakanninmu masu tarawa (nama, qwai, kifi, goro, iri da wasu nau’in ‘ya’yan itatuwa da kayan marmari) kuma na biyu ya keɓe abincin dabbar asali. Duk da haka, wannan hadadden tsari, wanda Dr. Mark Hyman a cikin 2014, ya dogara ne akan gaskiyar cewa abinci na asalin shuka ya bambanta akan na dabba da kuma abincin da aka sarrafa ya rage. Ana iya cewa, kamar yadda Aina Huguet, ƙwararren masanin abinci mai gina jiki a asibitin Alimmenta a Barcelona ya nuna, cewa abincin Pegan yana ɗaukar "mafi kyawun kowane abinci amma yana yin gyare-gyare."

Matsaloli a cikin abincin Pegan

Daga cikin abubuwan da suka dace na wannan abincin, masanin Alimenta ya ba da shawarar shawarar Ƙara yawan amfani da 'ya'yan itatuwa da kayan marmari, da amfani da kitse masu lafiyar zuciya da rage cin nama.

Don haka, 'ya'yan itatuwa da kayan marmari iri-iri suna cikin abincin Pegan, kodayake 'ya'yan itatuwa masu ƙarancin glycemic index sun yi nasara (saboda tasirin abincin paleo). Amma ga carbohydrates, dole ne su kasance masu rikitarwa, marasa alkama kuma masu wadata a cikin fiber.

Fatsan da aka halatta su ne wadanda suke da wadata a ciki Omega-3 y zuciya-lafiya. Karin man zaitun na budurwowi, goro (kaucewa gyada), iri, avocado da man kwakwa suna cikin abincin da aka yarda a cikin wannan abincin, a cewar Aina Huguet.

Nau'in naman da aka ba da shawarar a cikin abincin Pegan shine mafi yawa Farin nama, tare da mafi kyawun bayanan lipid, ma'adanai (ƙarfe, zinc da jan karfe) da kuma bitamin na rukunin B. An ba da shawarar amfani da shi azaman kayan ado ko rashi, ba a matsayin babban sashi ba. Game da halayensa, masanin abinci mai gina jiki a Alimmenta ya bayyana cewa naman da aka haɗa a cikin shawarwarin dole ne ya kasance mai ciyawa da ciyawa.

Amfani da qwai, domin kasancewa mai kyau tushen furotin, da kuma duka fari da blue kifi, ko da yake game da karshen cin abinci yayi la'akari da cewa. Fish karami don gujewa fallasa ga karafa masu nauyi kamar rahama.

Legumes sun cancanci babi na daban, tunda marubucin ya yi la'akari da cewa kofi a rana zai isa kuma yawan amfani da shi na iya canza glycemia na masu ciwon sukari. Duk da haka, Aina Huguet ta fayyace: “Wannan abincin ba daidai ba ne kuma yana iya haifar da rashin isasshen kayan lambu,” in ji ta.

Abincin da abincin ya kawar ko rage Pegan

An siffanta shi ta hanyar samar da a low glycemic load kawar da sauƙi sugars, gari da kuma mai ladabi carbohydrates. Abincin da ke ba da sinadarai, ƙari, abubuwan kiyayewa, launuka na wucin gadi da kayan zaki ma ba a yarda da su ba.

Har ila yau, yana kawar da hatsi tare da alkama (wani abu da masanin Alimmenta ya shawarce ku idan ba ku da cutar celiac) kuma a kan dukkanin hatsi ba tare da alkama ba, ta shawarce shi, amma a matsakaici, don haka ta ba da shawarar shan shi a cikin ƙananan sassa kuma idan dai yana da kyau. ƙananan hatsi ne. glycemic kamar quinoa.

Amma game da kiwo, mahaliccin abincin Pegan shima yana ba da shawara akan su.

Shin abincin Pegan lafiya ne?

Lokacin da ake magana game da abubuwan da ba za a iya inganta su ba na abincin Pegan, ƙwararren Alimmenta ya dage kan batun legumes saboda, kamar yadda ta tabbatar, shawarwarin abincin ba su isa ba tun da ya kamata a sha sau biyu ko uku a mako, a wani lokaci. m, ko dai a matsayin gefen tasa ko a matsayin tasa guda.

Wani abin da ya faɗa game da wannan abincin shi ne, sai dai idan akwai rashin haƙuri na alkama ko rashin lafiyar celiac, kada a kawar da hatsi marasa alkama. Shawarwari na Codunicat game da wannan a bayyane yake: "Kada a ba da shawarar abinci marasa abinci na Gluten ga mutanen da ba su da cutar celiac."

Hakanan shawarwarin game da amfani da kayan kiwo ba su da gamsarwa saboda, a ra'ayinsa, tsari ne mai sauƙi don cinye sinadarin calcium yau da kullun. "Idan kun yanke shawarar kada ku cinye kiwo, ya kamata ku kara yawan abincin ku tare da sauran abincin da ke samar da calcium," in ji shi.

A takaice, kodayake abincin Pegan yana da abubuwa masu kyau, ƙwararren ya yi imanin cewa yin shi na dogon lokaci kuma ba tare da shawarar kwararru ba na iya haifar da haɗarin lafiya.

ALFARMA

  • Yana ba da shawara don ƙara yawan amfani da 'ya'yan itatuwa da kayan marmari
  • Ba da shawarar yin amfani da kitse masu lafiyan zuciya
  • Shirin rage cin nama
  • An guje wa cin abinci da aka sarrafa sosai

sabawa

  • Cin kayan lambu da ya ba da shawara bai wadatar ba
  • Yi shiri don kawar da hatsi tare da alkama, amma wannan ba abu ne mai kyau ba sai dai idan akwai cutar celiac ko rashin haƙuri na celiac.
  • Yana hana amfani da kiwo, amma baya ba da shawarar daidaiton abubuwan gina jiki don samun isasshen calcium

Leave a Reply