Qhov no yog qhov zoo tshaj plaws thiab phem tshaj ntawm kev sib xyaw paleo thiab vegan kev noj haus

Qhov no yog qhov zoo tshaj plaws thiab phem tshaj ntawm kev sib xyaw paleo thiab vegan kev noj haus

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Lub hauv paus ntawm Pegan kev noj haus suav nrog kev sib xyaw cov zaub mov paleo, raws li kev noj zaub mov ua ntej keeb kwm, tab sis ua ntej ua ntej noj cov txiv hmab txiv ntoo thiab zaub.

Qhov no yog qhov zoo tshaj plaws thiab phem tshaj ntawm kev sib xyaw paleo thiab vegan kev noj haus

Muab cov paleolítica noj zaub mov txog paleo nrog rau cov vegan Nws yuav zoo li tsis sib xws yog tias peb txiav txim siab tias thawj zaug yog ua raws li kev noj zaub mov ntawm peb cov neeg yos hav zoov thiab cov neeg khaws khoom qub (nqaij, qe, ntses, txiv ntseej, noob thiab qee yam txiv hmab txiv ntoo thiab zaub) thiab qhov thib ob tsis suav nrog zaub mov ntawm tsiaj keeb kwm. Txawm li cas los xij, qhov sib xyaw ua ke no, uas tau tsim los ntawm Dr. Mark Hyman xyoo 2014, nws tau ua raws qhov tseeb tias cov zaub mov ntawm cov nroj tsuag tuaj yeem sawv tawm ntawm cov tsiaj keeb kwm thiab cov zaub mov uas tau ua tiav raug txo qis. Nws tuaj yeem hais tau, raws li Aina Huguet, tus kws noj zaub mov noj zaub mov zoo ntawm Alimmenta Clinic hauv Barcelona qhia tawm, tias Pegan kev noj zaub mov noj "qhov zoo tshaj plaws ntawm txhua qhov kev noj haus tab sis ua kom haum me me."

Staples hauv kev noj Pegan

Ntawm qhov zoo ntawm kev noj zaub mov no, tus kws tshaj lij Alimmenta hais qhia qhov kev pom zoo ntawm Ua kom noj cov txiv hmab txiv ntoo thiab zaub, lub siv cov rog rog hauv plawv thiab cov txo cov kev siv cov nqaij.

Yog li, ntau yam txiv hmab txiv ntoo thiab zaub tau suav nrog hauv Pegan noj zaub mov, txawm hais tias txiv hmab txiv ntoo uas muaj qhov ntsuas qis glycemic tsawg dua (vim muaj kev cuam tshuam ntawm kev noj zaub mov paleo). Raws li rau carbohydrates, lawv yuav tsum ua kom yooj yim, tsis muaj gluten thiab nplua nuj nyob hauv fiber.

Cov rog uas tau tso cai yog cov uas muaj nplua nuj nyob hauv omega-xNUMX y lub plawv-noj qab nyob zoo. Ntxiv roj txiv roj roj, txiv ntseej (zam cov txiv laum huab xeeb), noob, avocado thiab roj txiv maj phaub tau suav nrog hauv cov zaub mov tso cai hauv cov zaub mov no, raws li Aina Huguet.

Hom nqaij pom zoo hauv Pegan noj zaub mov feem ntau Cov nqaij dawb, nrog cov lipid profile zoo dua, cov zaub mov (hlau, zinc thiab tooj liab) thiab cov vitamins ntawm pab pawg B. Nws kev noj haus tau pom zoo raws li cov khoom noj khoom haus lossis ua nrog, tsis yog cov khoom tseem ceeb. Hais txog nws tus yam ntxwv, tus kws noj zaub mov noj zaub mov zoo ntawm Alimmenta piav qhia tias cov nqaij suav nrog hauv cov lus pom zoo yuav tsum tau nyom thiab pub zaub mov kom ruaj.

Tau ntawm qe, rau qhov yog qhov zoo ntawm cov protein, thiab ob leeg ntses dawb thiab xiav, txawm hais tias nrog kev hwm rau tom kawg kev noj zaub mov xav txog tias ntses me me kom tsis txhob raug cov hlau hnyav xws li mercide.

Legumes tsim nyog tau txais ib tshooj cais, txij li tus kws sau ntawv xav tias khob ib hnub yuav txaus thiab tias kev noj ntau dhau tuaj yeem hloov pauv glycemia ntawm cov neeg mob ntshav qab zib. Txawm li cas los xij, Aina Huguet piav qhia: "Cov zaub mov no tsis yog qhov tsis raug thiab tuaj yeem ua rau cov zaub tsis txaus," nws piav qhia.

Cov zaub mov uas cov zaub mov tshem tawm lossis txo Pegan

Nws yog tus yam ntxwv los ntawm kev muab a qis glycemic load tshem tawm cov suab thaj yooj yim, hmoov nplej thiab ua kom zoo carbohydrates. Cov zaub mov uas muab tshuaj lom neeg, tshuaj ntxiv, tshuaj khaws cia, cov xim dag thiab cov qab zib tsis raug tso cai ib yam.

Nws kuj tseem tshem tawm cov nplej nrog gluten (qee yam qhia tawm tsam los ntawm Alimmenta tus kws tshaj lij yog tias koj tsis muaj kab mob celiac) thiab ntawm cov nplej tag nrho yam tsis muaj gluten, nws qhia nws, tab sis nyob hauv qhov nruab nrab, yog li nws pom zoo kom noj nws me me thiab tsuav nws yog tsawg-index nplej. glycemic zoo li quinoa.

Raws li rau mis nyuj, tus tsim Pegan noj zaub mov kuj tseem tawm tswv yim rau lawv.

Puas yog Pegan noj zaub mov zoo?

Thaum nws los tham txog qhov tsis tuaj yeem hloov pauv ntawm Pegan kev noj haus, Alimmenta tus kws tshaj lij hais txog kev siv cov legumes vim tias, raws li nws tau lees paub, cov lus pom zoo ntawm kev noj zaub mov tsis txaus vim cov zaub yuav tsum tau siv ob lossis peb zaug hauv ib lub lis piam, ntawm yam tsawg kawg nkaus, xws li ua ib sab phaj lossis ua ib phaj.

Lwm qhov ntawm nws qhov kev ceeb toom txog kev noj zaub mov yog tias tshwj tsis yog muaj gluten tsis txaus lossis tsis-celiac gluten rhiab heev, gluten-dawb cereals yuav tsum tsis txhob tshem tawm. Codunicat cov lus pom zoo hauv qhov no yog qhov tseeb: "Kev noj zaub mov tsis pub muaj gluten yuav tsum tsis pom zoo rau cov neeg uas tsis muaj kab mob celiac."

Tsis yog cov lus pom zoo hais txog kev noj cov khoom noj siv mis ua kom ntseeg tau vim tias, hauv nws lub tswv yim, nws yog ib qho yooj yim mis rau haus cov calcium uas tsim nyog txhua hnub. "Yog tias koj txiav txim siab tsis haus mis nyuj, koj yuav tsum ntxiv koj cov zaub mov nrog lwm cov zaub mov uas muab calcium," nws piav qhia.

Hauv ntej, txawm hais tias Pegan cov zaub mov muaj qhov zoo, tus kws tshaj lij ntseeg tias ua nws ntev thiab tsis muaj kev qhia tswv yim yuav ua rau muaj kev pheej hmoo noj qab haus huv.

COV NYIAJ PAB

  • Qhia kom nce kev noj txiv hmab txiv ntoo thiab zaub
  • Pom zoo kom siv cov rog hauv plawv
  • Npaj los txo cov nqaij noj
  • Kev noj cov zaub mov uas tsis muaj txheej txheem raug zam

contraindications

  • Kev siv cov legumes uas nws tau thov yog tsis txaus
  • Npaj tshem tawm cov nplej nrog gluten, tab sis qhov no tsis pom zoo tshwj tsis yog muaj kab mob celiac lossis tsis-celiac gluten tsis kam ua
  • Txhawb nqa kev siv mis nyuj, tab sis tsis hais qhia qhov sib npaug ntawm cov as -ham kom tau txais cov calcium txaus

Sau ntawv cia Ncua