Abincin Paleolithic (Abincin Paleolithic) ya dogara da abincin da ake tsammani na mutumin da ya rayu a zamanin Dutse. Tsarin abinci irin wannan abincin bai hada da kayayyakin kiwo ba, hatsi, sukari da duk wani abinci da ya samu wani aiki kuma yana da abubuwan da ba na dabi'a ba.
Wannan nau'in abincin shine nufin cinye samfuran furotin masu inganci (nama, kifi, abincin teku, ƙwai), da kuma kayan marmari masu yalwar fiber, 'ya'yan itace, goro da' ya'yan itace. A takaice dai, abinci yana nufin cin waɗancan abinci waɗanda wadataccen ɗan kogo ya shiga cikin farauta da tarawa.
Abincin paleo yana da rikici. Kuma kodayake 'yan wasan da suka kware kansu don kansu suna matukar farin ciki da sakamakon, sabon nau'in abincin yana da masu sukar da masu adawa da yawa.
Fa'idodin abincin paleo
Yawancin sanannun masana kimiyyar abinci mai gina jiki suna ɗaukar abincin Paleolithic don zama haɗari ga lafiya. A ra'ayinsu, akwai babban haɗarin ɓarkewar cuta mai tsanani a cikin aikin jiki a cikin mutanen da ke bin abincin zamanin Dutse na dogon lokaci.
Ra'ayin masu sukar ya ta'allaka ne akan binciken da ya tabbatar da alakar yawan cin sunadaran tare da hadarin zuciya da jijiyoyin jini da sauran cututtuka. A lokaci guda, ƙi yin amfani da hadadden carbohydrates, gami da hatsi, bisa ga masana kimiyya, yana tasiri tasirin metabolism, yana haifar da rikicewar narkewa, rikicewar hormonal da asarar ƙarfi.
Magoya baya suna da'awar cewa cin abinci mai gina jiki mai inganci tare da fruitsa andan itace da kayan marmari yana ƙarfafa garkuwar jiki, yana rage nauyi da yawa kuma yana inganta lafiyar fata da gashi gaba ɗaya.
Masu bin abincin paleo suna ba da fa'idodi masu zuwa:
- Sakamakon sauri.Gujewa abinci mai wadataccen carbohydrate da maye gurbinsu da furotin da zare babu makawa yana haifar da asarar nauyi cikin sauri. Kilogiram na farko sun fara “narkewa a idanun mu” a cikin makonni 1-3. Abin da ya sa abincin paleo ya shahara sosai tsakanin waɗanda suke son raunin kiba.
- Babu yunwa.Jin yunwa a kan abincin Paleo kusan ba a jin shi, saboda daidaitaccen matakin sukarin jini. Tunda duk samfuran da aka halatta suna da ƙarancin matsakaiciyar matsakaiciyar matsakaiciyar glycemic, ana sakin glucose a cikin jini a cikin ma'auni, matakan insulin suna tsayayye, kuma a bayyane ana rage ci.
- Cincin kalori kuna cikin iko da kanku. Babu tsauraran ƙuntatawa, kawai kuna buƙatar bin babban jerin samfuran da aka halatta kuma kada kuyi amfani da waɗanda aka haramta. Ba kamar daidaitattun abincin ba, wanda ke rage yawan adadin kuzari a cikin abincin, babban ƙa'idar abincin Paleo shine kiyaye ƙananan matakan glucose na jini, wanda hakan ke haifar da tsarin ƙona kitse.
Amfanin abinci
Ga yawancin CrossFitters, babban burin shine don samun jikinka cikin tsari da rage nauyi. Horon dogon lokaci mai ƙarfi haɗe tare da abincin paleo hanya ce kai tsaye don saurin rage nauyi.
Bari muyi la'akari da yadda lalacewar mai ke aiki a cikin mutane akan abincin Stone Age.
Bayan motsa jiki mai ƙarfi wanda ya haɗa da aiki akan dukkanin ƙungiyoyin tsoka, jiki zai fara aiki na dawo da aiki. A wannan gaba, tsokoki suna fuskantar rashi mai yawa na glycogen (ƙwayar tsoka), wanda 'yan wasa ke cika da sauƙi mai ƙwanƙwasa.
Idan burin dan wasa shine ya kona kitse, yaci furotin bayan atisaye, zai fara aiwatar da cutar kososis a jiki - karyewar kitse da kuma amfani dashi azaman hanyar samun karfi da kuzari. Wannan shine dalilin da yasa Paleo Diet da CrossFit suka haɗu don haifar da tabbacin asarar nauyi.
Koyaya, akwai haɗarin cewa wasu Paleo CrossFitters na iya jin gajiya da ƙima yayin motsa jiki mai ƙarfi. Don kauce wa irin wannan sakamakon, ya isa a cinye yawancin 'ya'yan itatuwa masu wadataccen lafiyayyun carbohydrates, sitaci da pectin, kamar ayaba, peaches, inabi, pears da sauransu. Incara yawan abincin da ke wadataccen mai amino acid a cikin abincinku: kwayoyi, kifi mai ƙiba, mai ƙanshi mai ƙanshi mara kyau.
Contraindications ga abincin paleo:
- hanta da cutar koda;
- damuwa a cikin aikin ɓangaren ƙwayoyin cuta;
- lokaci na kara tabarbarewa na cututtuka na kullum;
- ciki da lactation.
Bayani game da abincin paleo
CrossFit da abincin paleo sababbi ne a duniyar wasanni. Koyaya, ra'ayoyin da 'yan wasa suka bayar da kuma sakamakon horon nasu yana nuni kuma ya cancanci kulawa.
Greg Glassman, wanda ya kafa CrossFit, na ɗaya daga cikin na farko don ƙwarewa da sanin tasirin abincin paleo. Ya karfafa gwiwa ga dukkan masana ilimin gina jiki da su kara shan kayan lambu da nama, kwayoyi da iri, su guji sikari da sitaci, su ci domin su samu horo yadda ya kamata kuma kada su yi kiba. Greg Glassman yayi jayayya cewa abincin paleo shine mafi kyawun nau'in abinci ga mutum. A nasa ra'ayin, yawan adadin carbohydrates a cikin abinci babu makawa yana haifar da ciwon suga.
Jackie Perez, wani sanannen ɗan wasan CrossFit ɗan wasa, shi ma yana cikin tagomashi. Kafin ta gano game da CrossFit, Jackie ta kwashe awanni da yawa na motsa jiki da motsa jiki a cikin dakin motsa jiki, yayin da ba sa lura da abin da take ci ba, kuma ba ta iya fahimtar dalilin da ya sa adadi ya ci gaba da canzawa ba. CrossFit, kuma abincin paleo ya zama abincin da ta saba, sakamakon bai daɗe da zuwa ba.
Cheryl Brost, mace mai shekaru 43 Crossfit wacce ta lashe matsayi na 2 a wasannin Reebok Crossfit a shekarar 2014, ta bayar da hujjar cewa matakin farko na kasancewa cikin koshin lafiya da koshin lafiya ya kamata ya kasance cin abincin paleo daidai. Cheryl ba ta auna kowane nau'inta na abinci kuma ba ta ƙididdigar adadin kuzari, saboda ta san ainihin yadda naman shanu gram 100 da kofin salatin kayan lambu yake.
Nunin menu na mako
Don haka, don maimaita babban batun: abincin Paleolithic ya haɗa da yawancin abinci mai wadataccen furotin, da kayan lambu, 'ya'yan itatuwa da goro. An haramta amfani da sukari, hatsi, kayan kiwo, da duk wani abinci da aka sarrafa, yana ƙunshe da kayan ƙera na wucin gadi ko na asali. Canja menu na mako-mako gwargwadon fifikon mutum a cikin abincin da aka halatta.
Bi wasu dokoki:
- Da safe, tsakanin abinci da yini duka, sha ruwa mai tsafta mara gurɓatacce. Mafi girma, mafi kyau. Koyaushe ka ɗauki kwalban ruwan sha mai tsabta tare da kai yayin motsa jiki.
- Yi ƙoƙari kada ku dafa kayan lambu na dogon lokaci don kauce wa asarar bitamin.
- Auki ƙwayoyin bitamin da ma'adinai daidai da bukatun jikinku, musamman lokacin lokutan murmurewa bayan rashin lafiya, yayin lokutan damuwa da rashi bitamin na lokaci-lokaci.
- Idan kayi CrossFit a kowace rana, to jin daɗin ƙara adadin carbohydrates a cikin abincin saboda yawancin fruitsa fruitsan itace da berriesa berriesan itace. Hakanan a wannan yanayin, cinye karin furotin.
- Idan baku shirya bin tsayayyen abincin paleo ba, zaku iya sanya madara da kayayyakin kiwo a abincinku. Zai fi kyau kada a dafa ko tururi nama da kifi, amma a dafa a cikin soyayyen mai a cikin man zaitun.
Da ke ƙasa akwai tsarin cin abinci samfurin na mako guda don CrossFit, abincin Paleo, da kuma asarar nauyi. An yarda da ƙananan ciye-ciye tsakanin manyan abinci.
Litinin | Abinci na 1 | Kwai uku-omelet uku ko dafaffun kwai. Wasu sun dafa kayan lambu. |
| Abun ciye-ciye kafin aikin motsa jiki na safe | Tuffa ɗaya ko ayaba ɗaya. | |
| Abinci na 2 | 100-200 g farin kifi ko kaza. Salatin kayan lambu. | |
| Pre-motsa jiki abun ciye-ciye | A dinka (100 g) na berries ko 30 g na kwayoyi. | |
| Abinci na 3 | Salatin kayan lambu, wanda aka yayyafa shi da kwayoyi, tare da man zaitun ko ruwan lemon tsami. Babban rabo (400-500 g) na naman kaza da aka dafa. Naman kayan lambu da aka yi daga zucchini, barkono mai kararrawa, albasa da karas. | |
Talata | Abinci na 1 | Omelet mai kwai biyu ko dafaffun ƙwai. Portionaramin salatin 'ya'yan itace. |
| Abun ciye-ciye kafin aikin motsa jiki na safe | Ayaba ɗaya ko pear ɗaya, kaɗan ɗin sabbin 'ya'yan itace. | |
| Abinci na 2 | 200 g na filletin kaza ko 200 g na naman sa. Yi ado tare da stewed ko steamed kayan lambu. | |
| Pre-motsa jiki abun ciye-ciye | Wani ɓangare na salatin 'ya'yan itace (ayaba, mangoro, kankana), yafa masa kowane kwayoyi kuma an dandana shi da ruwan lemon. | |
| Abinci na 3 | Naman kaza (200-300 g), an dafa ta kowace hanya. 150-200 g dafaffen bishiyar asparagus wanda aka dandana shi da man zaitun. | |
Laraba | Abinci na 1 | Omelet na ƙwai uku tare da ganye. Portionaramin salatin 'ya'yan itace. |
| Abun ciye-ciye kafin aikin motsa jiki na safe | Daya peach da wasu sabo ne berries. | |
| Abinci na 2 | 150 g na abincin teku da aka shirya ta kowace hanya. Peking kabeji, kokwamba da ganyen salad, wanda aka hada da man zaitun. | |
| Pre-motsa jiki abun ciye-ciye | Hannun kwayoyi (ba su wuce 30 g ba) da apple ɗaya. | |
| Abinci na 3 | 200 g steamed jan kifi. Farin kabeji stewed da albasa. | |
Alhamis | Abinci na 1 | Kwai biyu da yaji. A dintsi na sabo ne berries. |
| Abun ciye-ciye kafin aikin motsa jiki na safe | Rabon salatin 'ya'yan itace tare da apples and nuts. | |
| Abinci na 2 | 150g ya dafa farin kifi. Fresh salad kayan lambu (kabeji na kasar Sin, kokwamba, albasa, barkono mai kararrawa). | |
| Pre-motsa jiki abun ciye-ciye | Ayaba daya ko apple daya. | |
| Abinci na 3 | 200-300 g fillan nono kaza tare da namomin kaza da ganye. Dafaffen kwai daya. | |
Juma'a | Abinci na 1 | Omelet na ƙwai uku tare da ganye. Portionaramin salatin 'ya'yan itace. |
| Abun ciye-ciye kafin aikin motsa jiki na safe | Appleaya daga cikin apple ko handfula aan inabi (100 g). | |
| Abinci na 2 | 200 g na naman sa steamed da kayan lambu. Rabon sabo na kayan lambu salatin. | |
| Pre-motsa jiki abun ciye-ciye | Hannun kwayoyi (har zuwa 30 g) da ayaba ɗaya. | |
| Abinci na 3 | 200 g dafaffen kifi. Stewed kayan lambu stew tare da namomin kaza da albasa. | |
Asabar | Abinci na 1 | Kwai dafaffun kwai biyu. Salatin 'ya'yan itace. |
| Abun ciye-ciye kafin aikin motsa jiki na safe | Ayaba daya, wasu kwayoyi. | |
| Abinci na 2 | 200 g jan kifi da aka dafa a cikin tanda tare da lemun tsami. Kayan lambu da aka gasa da naman kaza da albasa. | |
| Pre-motsa jiki abun ciye-ciye | Portionananan ɓangaren salatin 'ya'yan itace da dintsi na sabbin' ya'yan itace. | |
| Abinci na 3 | 200 g steamed ɗan wasan turkey. Kayan lambu da aka yi daga farin kabeji, zucchini, eggplant da albasa. | |
Lahadi | Abinci na 1 | Omelet na ƙwai biyu tare da ganye. Steamed kayan lambu (zucchini, farin kabeji). |
| Abun ciye-ciye kafin aikin motsa jiki na safe | Handfulananan ƙwayoyi na kwayoyi (har zuwa 30 g) da apple ɗaya. | |
| Abinci na 2 | 150 g na naman sa dafa shi a cikin tanda tare da namomin kaza. Fresh salad kayan lambu (kabeji na kasar Sin, kokwamba, albasa). | |
| Pre-motsa jiki abun ciye-ciye | Ayaba daya da kuma dintsi na sabbin 'ya'yan itace. | |
| Abinci na 3 | 200 g na stewed farin kifi tare da albasa da ganye. A hidimar kowane steamed kayan lambu. |
