Contents
ʻO ka lilo ʻana o ke kaupaona a 4 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 630 Kcal.
Ke nānā maikaʻi loa, ʻaʻole pono ʻoe e lele mai kahi hana hōʻemi kaumaha a i kekahi i kēlā me kēia manawa, ʻoiai e pololi ana a hōʻoluʻolu ʻole i kāu papaʻai.
ʻO ka papa paleo kahi ala o ka ʻai ʻana i pili ʻole ai nā poʻe ana. Ua hōʻuluʻulu ʻo Gastroenterologist Walter Wogtlin i nā lula maʻamau o ka ʻai pono a kākau i kahi puke e pili ana i ka papa paleo.
Nā koina ʻai ʻo Paleo
Hoʻokumu ʻia ke ʻano hana hānai paleo ma muli o ka pono o ke kanaka o kēia au e ʻai i ka meaʻai e like me ke ʻano o nā kamaʻāina kahiko o ke ana o ka wā Paleolithic. Ua ʻōlelo ʻo Wogtlin i mea e mālama ai i kahi kaupaona haʻahaʻa haʻahaʻa a me ke olakino maikaʻi, pono nā kānaka e kūkulu i kā lākou papaʻai i mea e loaʻa ai ka nui o ka hana protein a me kahi helu liʻiliʻi o nā huaʻale.
Wahi a nā haʻawina i hana ʻia i ka 80s o ke kenekulia i hala, ua hoʻoholo ʻia no ka aneane 40-tausani manawa manawa, ʻaʻole i loli ke kino o ke kanaka, a pono ia i nā huahana like me ka wā ma mua.
No laila, pono e hoʻokumu i ka papa paleo i nā meaʻai aʻe.
- ʻiʻo wīwī. Pono e ʻai i ka ʻiʻo o nā holoholona i hānai ʻia me ka mauʻu a me ka mauʻu, ʻaʻole i ka palaoa, ka meaʻai hui, a ʻoi aku hoʻi me ka hoʻohui ʻana i nā lāʻau antibiotic. Pono ʻoe e haʻalele i nā huahana semi-finished, sausage products, bacon, bacon, etc. Akā ʻo nā kauka a me nā meaʻai meaʻai, ma ke ʻano he kānāwai, ʻaʻole e kāhea i kēia a ke ʻōlelo mau nei e kau i nā huahana ʻiʻo i ka mālama wela.
- Pāʻani.
- Mea ʻai kai a me nā iʻa hihiu.
- ʻAha.
- Nā hua moa.
- Nā hua kanu a me nā ʻanoʻano (ʻaʻole i hoʻomoʻa wale ʻia).
- ʻAmelemona, palaoa niu.
- Nā ʻano mea kanu like ʻole a me nā mea ʻala.
- Nā huaʻai, nā lau, nā hua.
- ʻO nā aila mea kanu: flaxseed, ʻoliva, niu, avocado, macadamia a me ka wōnati.
He aha kāu e haʻalele ai i ka papa paleo? Kūkā ʻia nā mea hoʻomohala o kēia ʻano e ʻōlelo ʻaʻole i nā kāhāhā. Eia kekahi, pili kēia i nā huaʻaleʻale wikiwiki (e like me nā pōpō, nā muffins, nā mea momona palaoa, a me nā mea ʻē aʻe) a me nā mea lohi (ʻo ia hoʻi nā cereal). Eia kekahi, ʻaʻole hoʻokomo kaʻai paleo i nā legume (hiki iā ʻoe ke waiho wale i nā pī) a me nā nati e like me ka pī. Nui lākou i nā antinutrients - anti-nutrient i kumu i nā maʻi metabolic.
No ka hōʻole ʻana, e like me nā lula o kēia ʻenehana, pono ka waiu a me nā huahana waiū fermented. Ua wehewehe ʻia kēia kūlana ma ka ʻike ʻole o ke kino o ka hapa nui o ka poʻe i ka waiu protein casein a me ka lactose, i waiwai nui i nā huahana waiu. Hiki iā ia ke hoʻonui i ka nui o ka insulin, kahi hopena maikaʻi ʻole i ke olakino. ʻO kahi koho ʻē aʻe he ʻalemona a me ka waiu niu. ʻO ka nui o ka calcium i loko o ke kino e kōkua i ka mālama ʻana i ke kāpeti, nā pīni, a me nā ʻano hua like ʻole.
ʻAʻole pono e ʻōlelo i ke kō. ʻAʻole i hoʻāʻo ka poʻe e noho ana i ka wā Pōhaku i kēia hoʻohui kiʻekiʻe-calorie, a ʻaʻole ʻōlelo ʻia no ka poʻe hou e ʻai ia mea. Eia kekahi, inā hoʻoholo ʻoe e ola e like me nā loina paleo, pono ʻoe e hōʻole i nā huahana a me nā mea inu i loaʻa i ke kō. Akā hiki iā ʻoe ke hoʻohana i ka ʻono maoli - ka meli maikaʻi.
Manaʻo ka poʻe paʻa paʻa i ka ʻai paleo e haʻalele i ka paʻakai a me nā huahana i loaʻa. Akā ʻōlelo ikaika nā kauka a me nā meaʻai meaʻai i ka hana ʻana i kēia no ka manawa lōʻihi. Hoʻokahi mea inā ʻoe e noho ma ka ʻai paʻakai ʻole no ka pule hoʻokahi. Akā, he mea ʻē aʻe ka noho ʻana me ka paʻakai ʻole. Hiki i kēia ke pā i ke kino a pilikia nui.
Pono e alakaʻi i kahi ola ola. E kōkua ia i ka lilo ʻana o ke kaupaona a me ka mālama ʻana i ke olakino. Ma hope o nā mea āpau, ʻaʻole noho mālie paha nā kūpuna o mākou.
Inā mamao kāu ʻai mai ka ʻai paleo, pono ʻoe e hoʻololi i ka meaʻai hou me ka maʻalahi. ʻO ka mea mua, pono e wehe i nā huahana semi-finished mai ka meaʻai, nā meaʻai ʻino a me nā calorie kiʻekiʻe, nā meaʻai wikiwiki-carbohydrate. A laila e hāʻawi i ka waiū, nā pī i pāpā ʻia, nā ʻiʻo momona. Inā wehe mālie ʻoe i nā meaʻai mai ka meaʻai, ʻaʻole ia e lilo i koʻikoʻi ʻike no ke kino.
Ma loko o hoʻokahi pule ma hope o ka hoʻololi ʻana i ka papa paleo, hiki iā ʻoe ke lilo i 3-4 mau paona o ka nui o ke kaupaona. I ka wā e hiki mai ana, haʻalele ka mau kilokilo i ke kino me ka wikiwiki ʻole, akā inā ʻaʻole ʻoe e ʻai nui, hele aku lākou a hiki i ke kūlike ʻana.
ʻAʻohe o ka nui o ka lawelawe ʻana. E hoʻolohe i kou kino, mai ʻai nui (ma mua o ka hiamoe) a ʻai wale i nā meaʻai olakino.
ʻAi kokoke i ka papa paleo no hoʻokahi pule
Poakahi
ʻAina kakahiaka: biscuit i hana ʻia mai ka palaoa ʻalemona; caviar kuʻi; tī.
Lunch: pola o ka moa moa; kahu hānai moa i hoʻomoʻa ʻia; nā kukama hou a me nā letus, i hoʻowali ʻia me kahi aila mea kanu a me ka wai lemona; ʻāpana lima o nā strawberry.
Mea ʻai māmā: ʻāpala.
ʻO kaʻaina awakea: cod a me asparagus i hoʻomoʻa ʻia i ka aila (e paipai ʻia i ka aila niu) a i ʻole stewed; tī.
Pōʻalua
ʻO ka ʻaina kakahiaka: nā hua huaʻai me ka puaʻa liʻiliʻi; lau lettuce; tī.
ʻO kaʻaina awakea: ka broccoli puree sup (hiki iā ʻoe ke kuke iā ia i ka moa moa); nā huaʻai ʻaila ʻaila ʻole i wili ʻia a i palai ʻia paha; he mau lima o nā raspberry a me nā tī.
Mea ʻai māmā: pea.
ʻO kaʻaina awakea: kālua ʻia a i hoʻomoʻa ʻia halibut; kahi ʻāpana o ka ʻuala puree; tī.
Pōʻakolu
ʻAina kakahiaka: salakeke o ka maiʻa, nā hua a me nā huaʻano like ʻole; tī.
ʻO kaʻaina awakea: kahi ʻāpana o ka sup cabbage (ʻoi aku me ka ʻole o ka hoʻohui ʻana i kaʻuala); kahi ʻāpana o ka palaʻai pipi me nā hua zucchini i kālua ʻia; tī.
Mea ʻai māmā: he ʻāpala a i ʻole ʻelua kiwi paha.
ʻO kaʻaina awakea: ka paukena puree paukena; strawberry no ka mea hoʻonoe.
Poaha
ʻO ka ʻaina kakahiaka: ʻuala i kālua ʻia i ka hui ʻana o nā huahana mea kanu non-starchy.
ʻAina awakea: ka moa moa; hoʻomoʻa ʻia a hoʻomoʻa ʻia paha ka puaʻa; ʻO ka saladi lau nahele i hoʻowali ʻia me ka ʻaila ʻoliva liʻiliʻi a me ka vīneka cider apple; kekahi mau ʻeleʻele.
Mea ʻai māmā: maiʻa.
ʻAina ahiahi: pūlehu i hoʻomoʻa ʻia; peas, milled a puree paha.
Pōʻalima
ʻAi kakahiaka: pipi i hoʻomoʻa ʻia me ka horseradish; kahi lawelawe o ka cauliflower puree a me ke kī.
ʻO kaʻaina awakea: kahi ʻāpana o ka mea kanu hodgepodge; uha moa i hoʻomoʻa ʻia (ʻoi aku ka maikaʻi ʻole o ka ʻili); pola kīʻaha; tī.
Mea ʻai māmā: ʻāpala a me ka salakeke pear.
ʻAina ahiahi: hoʻopiha lāpaki i hoʻomoʻa ʻia; asparagus palai a me kī.
Aloha Hawaii
ʻO ka ʻaina kakahiaka: nā biscuits palaoa ʻalemona a me ke tī.
ʻO kaʻaina awakea: ka puaʻa i hoʻomoʻa ʻia me nā mea kanu non-starchy; waiū waiū niu momona momona; ka hua.
Mea ʻai māmā: kahi pola o nā strawberry a i ʻole ʻelua kiwi kūwaena.
ʻAina ahiahi: salmon i hoʻomoʻa ʻia; puree uala a me kī.
Lāpule
ʻAi kakahiaka: nā pancake niu me ka meli maoli; tī.
ʻAina awakea: ka moa moa momona momona; kahi ʻāpana o ka iʻa i hoʻomoʻa ʻia a i hoʻolapalapa ʻia paha; nā lau lettuce me ka aila ʻoliva a me ka vīneka cider apple; tī.
Mea ʻai māmā: maiʻa.
ʻO kaʻaina awakea: ka moa palai a moa paha; nā mea kanu ʻaʻohe starchy browned; he kīʻaha o nā mea kanu a wai momona paha.
Hoʻohālikelike i ka papa paleo
- Ma muli o ka nui o ka protein, ua hoʻonāwaliwali ʻia ka papaʻai Paleo no ka poʻe me ka maʻi puʻupaʻa.
- No nā mea ʻē aʻe, i mea e hōʻeha ʻole ai i ko lākou olakino, pono e nīnau aku i ke kauka ma mua o ka hoʻolauna ʻana i nā hoʻololi hou i kā lākou papaʻai a me ko lākou ola.
Nā Pōmaikaʻi o ka Paleo Diet
- ʻO kaʻai ke kiʻekiʻe i ka fiber. Hāʻawi kēia i ka gastrointestinal tract e hana optimally.
- Hāʻawi ka hoʻemi ʻana i ka hana kāhāhā i ka pohō wikiwiki a hoʻoponopono i nā pae kō kō. ʻO ka nui o nā wikamina, nā minelala a me nā mea pono ʻē aʻe e komo i ke kino, ka mea, i ka laulā, he hopena maikaʻi i ke olakino o kahi kanaka e noho nei ma kēia ʻano.
- Eia kekahi ʻoi aku ka mea hiki iā ʻoe ke ʻai me ka ʻono, ʻaʻole noho pōloli a ma ka manawa like e lilo ai ka paona (ʻaʻole kūpono ia ma nā papaʻai ʻē aʻe).
- ʻO ka ʻai ʻana i ka protein, ʻoi aku ka nui ma mua o kēia kiʻina hana, kōkua i ke kūkulu ʻana a me ka hana ʻana i nāʻiʻo o ke kino, ʻoiai e haʻalele ana ka momona aloha ʻole iā ʻoe.
- Eia kekahi, ʻaʻole ia he ʻano maʻamau no ka noho ʻana e like me kēia hana i ka hopena a me ka nāwaliwali. Hiki iā ʻoe ke ʻeleu a ola i kahi ola hoʻokō. ʻO ka poʻe he nui i hoʻomaka e ʻai i ka papaʻai Paleo ʻike ʻoi aku ko lākou ikehu ma mua o ka wā ma mua. Lilo ʻoe i ka paona a hoʻololi, ʻoiai koe ka ikaika a me ke ʻano maikaʻi.
Nā mea maikaʻi ʻole o kaʻai paleo
Me nā mea e ʻike ʻia ai ka maikaʻi o kaʻai paleo, nui nā mea maikaʻi ʻole i loko.
- ʻO kahi laʻana, ke kumu kūʻai o ka meaʻai olakino i hāʻawi ʻia i kēia hihia e huikau paha ke kanaka me ka loaʻa awelika. Hiki i ka papa paleo ke paʻi i kāu pēke ma ke ala nui.
- Hiki i ka ʻōkuhi ke koi i kēia ʻōnaehana i ka hōʻano hou ʻana i nā ʻano ʻai a me ke ola he nui, e hāʻawi ana i nā meaʻai maʻamau.
- Eia kekahi, ʻaʻole kūpono ia ʻano meaʻai no ka poʻe e hana nui ana i nā haʻuki, a ʻoi aku ka nui o nā mea haʻuki ʻoihana, ma muli o ka haʻahaʻa o ka momona o ka momona (ʻo ia hoʻi, ka unuhi ʻana o nā cereala mai ka papaʻai). Akā hiki iā ʻoe ke hoʻāʻo e hoʻoluhi i kēia pilikia ma ka hoʻohui ʻana i nā huaʻai, nā mea kanu, nā hua i ka papa kuhikuhi. Eia nō naʻe, hoʻokahi wale nō kēia. ʻAʻole kūpono ka ʻai me ka ʻai ʻole i nā mea āpau.
- Hiki i ka paleo ʻai ke pilikia pū kekahi no nā mea kanu mea ʻai. Ma hope o nā mea āpau, hoʻolako pinepine lākou i ka soy a me nā lihi i ke kino. A ʻo ka hoʻohana ʻana i nā legume, paleo-nutritional, e like me kāu e ʻike ai, ʻaʻole ia e paipai.
- No nā mea he nui, he paʻakikī ke ola (ʻoi loa i ka manawa mua o ka meaʻai) me ka ʻole cereals, ka waiū a me nā huahana waiu ʻawaʻawa, nā ʻuala, i hoʻopili paʻa ʻia i ka ʻai o nā poʻe hou.
- Eia kekahi, ʻaʻole kākoʻo nā mea ʻai meaʻai āpau i kēia mau loina paleo-dietary, me ka ʻōlelo ʻana he pono kēia mau huahana i ka meaʻai no ke kino e holo pono ai.
Ke hana hou nei i ka papa paleo
Hiki iā ʻoe ke pili mau i nā lula o kaʻai paleo, ma ka liʻiliʻi o kāna mau kumu. Ma ka maʻalahi, i ka loaʻa ʻana o ke kiʻi i makemake ʻia, hiki iā ʻoe ke hoʻonui i ka ʻike calorie o ka papaʻai me ka loli ʻole ʻole.