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ʻO kēia ka ʻoi loa a maikaʻi ʻole o ka hoʻohuihui ʻana i ka ʻai paleo a me ka vegan
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ʻO ke kumu o ka papaʻai Pegan kahi o ka hoʻohui ʻana i ka papa paleo, ma muli o ka papa prehistoric, akā ʻo ka hoʻonohonoho mua ʻana i ka ʻai o nā hua a me nā lau.
Hui pu ka paleolítica ʻai e pili ana i ka paleo me ka vegan Kuhi paha ia inā mākou e noʻonoʻo i ka mea mua i hoʻokumu ʻia i ka hahai ʻana i ka papaʻai a kā mākou mea hahai holoholona a me nā mea i hōʻiliʻili ʻia (ʻiʻo, nā hua, nā iʻa, nā hua hua, a me kekahi ʻano o nā hua a me nā mea kanu) a ʻo ka lua e kāpae i ka meaʻai o nā holoholona kumu. Eia nō naʻe, ua hoʻohui ʻia kēia hana hoʻohui, i hoʻolālā ʻia e Dr. ʻO Mark Hyman i ka 2014, hoʻokumu ʻia ia i ka ʻoiaʻiʻo o nā mea kanu o nā mea kanu i kū i waho o nā holoholona a hoʻemi ʻia nā meaʻai i hana ʻia. Ua hiki ke ʻōlelo ʻia, e like me kā Aina Huguet, kahi mea mālama meaʻai-dietist ma ka Alimmenta Clinic ma Barcelona i kuhikuhi ai, ʻo ka ʻai ʻo Pegan ka mea "ʻoi aku ka maikaʻi o kēlā me kēia papaʻai akā e hana ana i nā mea liʻiliʻi."
ʻO Staples i ka papaʻai Pegan
Ma waena o nā hiʻohiʻona maikaʻi o kēia papaʻai, hōʻike ka loea Alimmenta i ka manaʻo o Hoʻonui i ka ʻai ʻana i nā huaʻai a me nā mea kanu, ka hoʻohana i nā momona momona o ka naʻau a me ka hoʻemi i ka ʻai ʻana i ka ʻiʻo.
No laila, hui pū ʻia nā ʻano huaʻai a me nā lauʻai like ʻole i ka papaʻai Pegan, ʻoiai nā huaʻai me kahi papa kuhikuhi glycemic haʻahaʻa (ma muli o ka mana o ka paleoʻai). No nā ʻōpelu, pono lākou e paʻakikī, ʻaʻohe gluten a waiwai i ka fiber.
ʻO nā momona i ʻae ʻia nā mea waiwai Omega-3 y ola kino puʻuwai. ʻO ka aila ʻoliva wahine puʻupaʻa, nā nati (ka hōʻalo ʻana i ka peanuts), nā hua, ka avocado a me ka aila niu i loko o nā meaʻai i ʻae ʻia i kēia papaʻai, e like me kā Aina Huguet.
ʻO ka ʻano o ka ʻiʻo i hōʻike ʻia i ka papaʻai Pegan ka hapanui ʻIʻo keʻokeʻo, me kahi kūlana lipid ʻoi aku ka maikaʻi, nā minelala (hao, kiniki a me ke keleawe) a me nā huaora o ka hui B. Paipai ʻia kona ʻai ʻana me he mea hoʻonaninani a i ukali paha, ʻaʻole ma ke ʻano he kumu nui. E pili ana i kona ʻano, wehewehe ka dietitian-nutrisyist ma Alimmenta ʻo ka ʻiʻo i loko o nā ʻōlelo aʻoaʻo pono e hānai ʻia a hānai paʻa ʻia.
Pau ʻole o hua, no ka mea he kumu maikaʻi ia o ka protein, a me nā iʻa keʻokeʻo a me nā polū, ʻoiai e pili ana i ka hope i ka papaʻai e noʻonoʻo i ka iʻa liʻiliʻi e hōʻalo i ka hōʻike ʻana i nā metala kaumaha e like me ka mercide.
Pono nā legume i kahi mokuna ʻokoʻa, no ka mea, manaʻo ka mea kākau e lawa ke kīʻaha i ka lā a hiki i ka nui o ka ʻai ke hoʻololi i ka glycemia o nā diabetics. Eia naʻe, ua wehewehe ʻo Aina Huguet: "Kuhi hewa loa kēia papaʻai a hiki ke alakaʻi i ka lawa ʻole o ka ʻai ʻana i nā legume," wehewehe ʻo ia.
ʻO nā meaʻai e hōʻemi a hoʻemi paha ka papaʻai iā Pegan
Kuhi ʻia ia e ka hāʻawi ʻana i kahi ukana glycemic haʻahaʻa ke kāpae ʻana i nā kō, nā palaoa a me nā ʻaihue maʻemaʻe. ʻAʻole ʻae ʻia nā meaʻai e hāʻawi i nā kemikū, nā mea hoʻohui, nā preservatives, nā waihoʻoluʻu a me nā meaʻono.
Hoʻopau ia i nā cereala me ka gluten (kahi mea i aʻoaʻo kūʻē ʻia e ka loea Alimmenta inā ʻaʻohe ou maʻi celiac) a ma nā kīʻaha āpau me ka ʻole o ka gluten, aʻoaʻo ʻo ia iā ia, akā i ka hoʻohaʻahaʻa, no laila koi ʻo ia e lawe ia i nā ʻāpana liʻiliʻi a ʻoiai ke he mau hua helu haʻahaʻa. glycemic like quinoa.
No ka waiu, ʻōlelo aʻoaʻo ka mea hana i ka papaʻai Pegan iā lākou.
He olakino ka papaʻai Pegan?
I ka wā e kamaʻilio ai e pili ana i nā mea hiki ʻole o ka papaʻai Pegan, koi ka loea Alimmenta i ke kuhikuhi ʻana i nā legume no ka mea, e like me kāna e hōʻoia ai, ʻaʻole lawa nā ʻōlelo aʻoaʻo a kēlā papaʻai no ka mea e hoʻopau ʻia nā legume i ʻelua a ʻekolu paha manawa o ka pule, ma ka palena iki, ma ke ʻano he ipu ʻaoʻao a i ʻole he pā hoʻokahi.
ʻO kekahi o kāna mau ana e pili ana i kēia papaʻai ʻo ia inā ʻaʻole loaʻa kahi gluten intolerance a i ʻole non-celiac gluten ʻike, ʻaʻole pono e hoʻopau ʻia nā cereala gluten. Ua akāka nā ʻōlelo aʻoaʻo a Codunicat e pili ana i kēia mea:
ʻAʻole nō hoʻi ʻo nā ʻōlelo aʻoaʻo e pili ana i ka ʻai ʻana i nā huahana waiū no ka mea, i kona manaʻo, he ʻano maʻalahi ia e ʻai i ka calcium pono i kēlā me kēia lā. "Inā hoʻoholo ʻoe ʻaʻole e ʻai i ka waiū, pono ʻoe e hoʻohui i kāu meaʻai me nā meaʻai ʻē aʻe e hāʻawi ana i ka calcium," wehewehe ʻo ia.
I ka pōkole, ʻoiai he maikaʻi nā hiʻohiʻona o ka Pegan diet, manaʻo ka loea i ka hana ʻana ia mea no ka manawa lōʻihi a me ka ʻole o ka ʻōlelo aʻoaʻo a ka ʻoihana e hiki ai i kahi olakino olakino.
maika
- Kūkā e hoʻonui i ka ʻai o nā hua a me nā mea kanu
- Paipai i ka hoʻohana ʻana i nā momona momona naʻau
- Hoʻolālā e hōʻemi i ka ʻai ʻana o ka ʻiʻo
- Hōʻalo ka hoʻohana ʻana i nā meaʻai i hana ʻia me ka ultra-diprosed
mau ʻōlelo hoʻohālikelike
- ʻAʻole lawa ka ʻai ʻana i nā legume āna e noi ai
- Hoʻolālā e hoʻopau i nā cereala me ka gluten, akā ʻaʻole pono ia inā ʻaʻole he maʻi celiac a i ʻole non-celiac gluten intolerance
- Kāohi i ka ʻai waiū, akā ʻaʻole ia e noi i kahi kaulike o nā meaola e loaʻa ai ka lawa o ka puna