NRI PALEO: URU, NRI IJI RIE NA NRI NRI - PAMPEREDPEOPLENY.COM

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Nri Paleo, nke a makwaara dị ka nri Palaeolithic, nri afọ okwute, nri nke caveman ma ọ bụ nri dinta na-achikọta bụ nri oge ọgbara ọhụrụ nke gụnyere nri a chere na a ga-eri n'oge Palaeolithic nke laghachiri 2.5 nde afọ gara aga [1] .

Ihe oriri ndị a na-eri na nri paleo yiri nke ndị na-achụ nta dinta n'oge gboo riri n'akụkụ dị iche iche nke ụwa. Nri paleo bụ isi nkọwa oge a maka nri ndị dinta na-achịkọta na-eri n'oge Palaeolithic.

Ihe onyonyo: foodinsight.org

N’afọ ndị 1970, e webatara echiche banyere paleo diet ma jiri nke nta nke nta ọ malitere bụrụ ewu ewu mgbe akwụkwọ a gụsịrị 'Nri Paleo: Kwụsị ibu ma nweta ahụ ike site na iri nri e mere maka gị ka ị rie' nke Loren Cordain bipụtara na 2001. Mgbe nke ahụ gasịrị, e bipụtara ọtụtụ akwụkwọ eji esi nri nke kwuru na ha nwere usoro nri Palaeolithic.

N'isiokwu a, anyị ga-ekpuchi ihe nri paleo bụ, kedụ uru ya na nri iji rie ma zere na nri paleo yana kwa usoro nri.

kacha mma dermaroller maka otutu scars

Kedu ihe bụ nri Paleo?

Nri paleo bụ atụmatụ nri nri nke na-agụnye nri ndị nna nna mmadụ riri n'oge Palaeolithic. Mkpụrụ osisi, akwụkwọ nri, azụ, akwa, akwa anụ, akụ na mkpụrụ bụ nri ha nwetara site n'ịchụ nta na ịchịkọta.

Nri paleo na-egbochi nri dị ka ngwaahịa mmiri ara ehi, mkpo na ọka nke ghọrọla akụkụ nke nri onye ọ bụla mgbe mmepe nke ọrụ ugbo nke oge a. [1]

Uru nke nri Paleo

1. Na-enyere aka n’ibu ọnwụ

Otu nnyocha e bipụtara na European Journal of Clinical Nutrition gosiri na ndị ọrụ afọ ofufo ahụike siri ike bụ ndị na-eri nri paleo ruo izu atọ nwere mbelata nke ibu ahụ na gburugburu ya. [abụọ] .

Nnyocha ọzọ nke 2014 gosiri na ụmụ nwanyị postmenopausal buru oke ibu ndị na-eso nri nri paleo dara mgbe ọnwa isii ma e jiri ya tụnyere nri na-agbaso Nordic Nutrition Recommendations (NNR) [3] .

Kindsdị nri nri ndị a dị iche iche ga - enyere gị aka ịkwụsị ibu n’oge na - adịghị anya. Agbanyeghị, ọ dị mkpa nyocha ọzọ tupu ndị dọkịta akwadoro nri paleo maka ọnwụ.

2. Ibelata mbelata ọrịa shuga

Dị ka otu nnyocha si kwuo, ndị nwere ụdị ọrịa shuga 2 nke na-eri nri paleo maka obere oge nwere nnukwu mmụba n'ọbara shuga na ọbara insulin ma e jiri ya tụnyere nri dabere na ndụmọdụ sitere na American Diabetes Association nke gụnyere oke nnu nnu, oke ọka, mkpo na mmiri ara ehi dị ala [4] .

Nnyocha ọzọ gosipụtara na ndị ọrịa nwere ụdị ọrịa shuga 2 nke gbasoro nri paleo gosipụtara mmụba dị ịrịba ama n'ịchịkwa ogo glucose ọbara na iweda ihe butere ọrịa obi. [5] .

Agbanyeghị, ọ dị mkpa inyocha ọmụmụ ihe iji gosipụta njikọ dị n'etiti nri paleo na ọrịa shuga [6] .

3. Na-ebelata ihe egwu oria obi

Gbaso nri paleo nwere ike belata ihe ize ndụ nke ọrịa obi dị ka otu nnyocha. Nnyocha ahụ kpughere na nri paleo na-ebelata ọbara mgbali na ụba HDL (ezigbo) cholesterol ma belata LDL (ọjọọ) cholesterol, nke bụ isi ihe na-akpata ọrịa obi [7] . Agbanyeghị, a chọkwuru ọmụmụ nyocha na akụkụ a.

4. Na-ebelata ọbara mgbali

Ọbara mgbali elu na-ebuli ihe ize ndụ nke ịrịa ọrịa obi. Otu nnyocha e mere n’afọ 2008 gosiri na mmadụ iri na anọ dị mma, bụ́ ndị riri nri paleo ruo izu atọ, mere ka ọ̀tụ̀tụ̀ ọbara ha ji erugharị n’ịdị elu [8] .

Nnyocha ọzọ chọpụtakwara na nri paleo belatara ọbara mgbali systolic na ọbara mgbali ọbara nke diastolic tinyere mmụba nke cholesterol HDL [9] .

Nri iji rie na nri Paleo

Mkpụrụ osisi dịka apụl, unere, oroma, avocados, strawberries.
Akwukwo nri dika broccoli, karọt, tomato, kale, wdg.
Azụ dị ka azụ, oporo, azụ azụ, wdg.
Akwa
Dabere anụ
Mkpụrụ na mkpụrụ dị ka almọnd, walnuts, sunflower mkpụrụ na ugu mkpụrụ, ole na ole.
Taba dị ka poteto, poteto ụtọ na ji.
Health abụba na mmanụ dị ka olive mmanụ, ube oyibo mmanụ na ndị ọzọ.
Ogwu na uda [1] .

Nri Iji Zere Na A Paleo Diet

Mkpụrụ osisi dị ka agwa, lentil na peas.
Mkpụrụ ọka dị ka ọka wit, ọka bali, spelt, rye, wdg.
Mmiri ara ehi na ngwaahịa
Wubata abụba.
Wuru ụtọ
Mmanụ oriri
Nri nwere nnukwu shuga.

Nri siri ike dị mma iri nri na nri Paleo

Akwa nsen
Otutuuk inu geelek
Mpekere Apple na almọnd bọta
A nnukwu efere nke tomato
Otu mkpụrụ osisi
Baby karọt

Ihe ị ga-atụ anya ma ọ bụrụ na ị nwaa nri nri Paleo

Ọ bụrụ na ị na-anwa idalata ibu site na isoro nri nri paleo, mgbe ahụ ọ bụ nhọrọ dị mma, mana ọ bụrụ na ị na-achọ ifelata maka ogologo oge, nri paleo nwere ike ọ gaghị abụ nhọrọ ziri ezi maka gị.

Ọzọkwa, ọ bụrụ na ị na-eso nri a, ị ga-eri ọtụtụ mkpụrụ osisi, akwụkwọ nri na abụba ndị dị mma yana iwepu abụba trans na nri shuga dị elu n'ihi na nri ndị a na-emerụ ahụ ike gị.

Nri paleo na-ezere nri ndị dị ka mmiri ara ehi na ọka ka ị wee hapụ ụfọdụ nri dị mkpa. Yabụ, a na-atụ aro ka ị kpọtụrụ onye na-edozi ahụ tupu ịmalite nri ọfụma ọ bụla gụnyere nri paleo.

Atụmatụ Nri nke Paleo Diet

Nke a bụ atụmatụ nri maka ndị chọrọ ịnwale nri paleo. Mee mgbanwe n’oriri obula dika odi gi onwe gi.

Daybọchị 1st - Mọnde

Nri ụtụtụ : Akwa, sie mmanụ n’ọkụ na mmanụ oliv na smoothie
Nri ehihie : Salad ọkụkọ na mgbakwasa mmanụ oliv na mkpịsị aka dị mkpị.
Nri abalị Nwere ike sie anụ ahụ na akwụkwọ nri egere eghe.

Daybọchị 2nd - Tuesday

Nri ụtụtụ : Scrambled nsen na sie inine, grilled tomato na ugu mkpụrụ.
Nri ehihie : Mixed salad epupụta na anụ anụ na mmanụ mgbakwasa mmanụ.
Nri abalị : Akwukwo salmon na akwukwo nri eghe ya na mmanu oliv.

3rdbọchị nke atọ - Wenezde

Nri ụtụtụ : Otu efere mkpụrụ osisi (nke ị họọrọ) ya na almọnd.
Nri ehihie : Sanwichi na anụ na akwụkwọ nri ọhụrụ.
Nri abalị : Chicken bido-ighe ya na akwukwo nri.

Daybọchị nke anọ - Tọsde

Nri ụtụtụ: Akwa, nkpuru osisi na nkpuru osisi almọnd.
Nri ehihie: Mixed salad na tuna, sie àkwá, mkpụrụ mmanụ olive mgbakwasa.
Nri abalị: N'ụdị ọkụkọ na steamed veggies.

Daybọchị nke ise - Fraịde

Nri ụtụtụ: Ebido veggies, akwa na inine smoothie.
Nri ehihie: Salad ọkụkọ na mmanụ oliv.
Nri abalị: Salmọn sụchaa-eghe eghe na broccoli, mgbịrịgba na ọka ụmụaka.

Thbọchị nke isii - Satọde

Nri ụtụtụ: Eghe anụ ezi na akwa na otu mkpụrụ osisi.
Nri ehihie: Salmon na-esi nri na akwụkwọ nri na ube oyibo.
Nri abalị: Ozu ọkụkọ na veggies.

Thbọchị nke asaa - Sọnde

Nri ụtụtụ: Akwa, ero na tomato omelette.
Nri ehihie: Salad ọkụkọ na ube oyibo, mkpụrụ na mmanụ mgbakwasa mmanụ.
Nri abalị: Nri anụ ehi na akwụkwọ nri agwakọtara.

Ezi Nri Uzo Nri Di Mma

1. Paleo asara n'ọkụ daa salad

Efrata:

1 nnukwu skwọsh butterut
2 ịchọ skwọsh
1 iko Brussels puo
3 iberibe eyịm ụtọ
5 karọt
C pecans
1 ½ iko ube oyibo
1 oroma
1 tbsp gbanye thyme na rosemary
½ Iko ọcha balsamic mmanya

Usoro:

Kpochapu oven gị na 400 Celsius F.
Iberi skwọsh nke delicata.
Na nnukwu efere, tinye Brussels na-epulite, eyịm, carrots, delicata skwọsh na ¼ iko ube oyibo mmanụ. Kpoo ihe ndi ahu nke oma.
Gbasaa ngwakọta akwukwo nri na nnukwu mpempe akwụkwọ ma tinye ya na oven maka 25-35 nkeji.
Iji mee akwa ahụ, n’ime efere tinye zest na ihe ọ juiceụ juiceụ nke oroma, thyme, rosemary, mmanya balsamic ọcha na 1 iko ube oyibo. Ghichaa ya ruo mgbe ngwakọta gwakọtara nke ọma.
Wepu ngwakọta akwukwo nri site na oven wee jikọta ya na pecans a toasted.
Wunye akwa ahụ na ya wee tụfuo ya nke ọma [10] .