Cincin abinci na Paleo shine hanyar cin abinci da ke dogara ne akan ƙoƙari ya ci kamar yadda kakanninmu masu tasowa suka yi. Ka'idar bayan abinci shine cewa jikinmu ya samo asali don cin abin da ke samuwa a wannan lokacin - kayan lambu, 'ya'yan itatuwa, da kuma cin nama. Masu ba da abinci mai cin abinci na Paleo suna tsammani waɗannan mafarauci suna da lafiya da dacewa, tare da jikinsu da hakora, kuma basu sha wahala daga cututtuka na zamani ba.
A cewar Paleo Diet proponents, kara da hatsi zuwa ga abincinmu kimanin shekaru 10,000 da suka wuce ya haifar da dukan taron matsalolin kiwon lafiya. An yarda cewa hatsi sun kasance masu dacewa kuma an ba su izini don amfani da wayewar rayuwa, amma sunyi zaton sun kawo:
- Matsalolin ƙwayoyi
- Ciwon zuciya
- Ciwon sukari
- Kiba
Kyauta Abinci akan Paleo Diet
- 'Ya'yan itãcen marmari
- Ƙananan kayan lambu
- Fats lafiya (Olive, man zaitun, kwayoyi, avocados)
- Abincin dabba (naman alade mai naman alade, naman alade naman alade, kaza mai cin kyauta, kifi)
Abincin da za a guje wa cin abinci mai cin abinci
- Dairy products
- Ganye (ciki har da alkama, hatsin rai, sha'ir, masara, shinkafa)
- Legumes (wake, lentils, kirki ba, peas)
- Tsararren sukari
- Man kayan lambu (ciki har da canola, masara, kirki, waken soya)
- Abincin da aka sarrafa wanda ya ƙunshi kowane daga cikin sama
Amfani da Rawanin Kiwon Lafiyar Abinci
Kamar yadda a cikin mafi yawan abubuwan da ba sa haɗuwa da samun riba, akwai rashin binciken binciken likita akan yawan abinci.
An gudanar da ƙananan karatu kuma sakamakon ya nuna cewa cin abinci na Paleo zai iya tasiri a cikin:
- Rage nauyi
- Tsarukan hawan jini
- Tsaida jini sugar
- Inganta gashin insulin
- Amfanin ingantaccen lipid (cholesterol da triglycerides)
A bayyane yake dole ne a gudanar da nazarin lokaci mai tsawo da nazarin girma kafin a iya yin wani ƙaddara game da aminci da tasiri na cin abinci.
Paleo Diet Critics
Ɗaya daga cikin manyan kuskuren cin abinci shine rashin binciken gwaji. Bugu da ƙari, wasu masu bincike sunyi tambaya game da lafiyar kakanninmu. Wasu masana masu cin abinci suna nuna damuwa game da rashin ganyayyaki na gina jiki wanda ke haifar da ƙuntataccen hatsi da legumes, da damuwa game da yawan kima mai amfani da cin nama mai nama.
Paleo Diet da IBS
Kodayake na ji yawan maganganu game da shirin na IBS, da sauke sau ɗaya, lokacin da mutum ya canja zuwa wani abincin Paleo, ban samu wani bincike kan batun ba. Mafi kusa na samu wannan jumla daga wani rahoto na bincike, "Abincin abinci marasa abinci marar hatsi tare da carbohydrate daga kwayoyin halitta, ganye, da 'ya'yan itatuwa na iya haifar da microscena na gastrointestinal wanda ya dace da yanayin juyin halittarmu, yana iya bayanin maɓallin maɗaukaki na macronutrient kiwon lafiyar rayuwa ba tare da wariyar launin fata ba, da kuma bayyanar da inganci na yau da kullum na "Paleolithic" a kan rashin jin dadi da cin mutunci. " Ina so in ga binciken da aka gudanar game da sakamakon, da kuma kwanciyar hankali na tsawon lokaci, game da cin abinci na Paleo game da bayyanar cututtuka da kuma lafiyar tsuntsaye.
Abin da aka ce, ba labari ba ne cewa yawancin abincin da ke yammacin yammacin sunadaran suna taimakawa ga kiba, ciwon sukari da kuma cututtukan zuciya, har ma da ciwon tasiri a kan kwayoyin mu. Zaɓin cin abinci, kayan 'ya'yan itatuwa, da kuma gina jiki mai gina jiki, da kuma yanke abincin da aka sarrafa da cike da sukari mai zurfi, hatsi mai tsabta, da ƙwayoyin cuta marasa lafiya shine hanya ce don inganta lafiyar jiki da kuma ciwo.
Idan kun yanke shawarar gwada Paleo Diet, don Allah tattauna batun tare da likitanku. Kuna iya farawa ta hanyar zabar kayan 'ya'yan itatuwa da kayan marmari na low-FODMAP don kada ku kara yawan bayyanar cututtukan IBS kamar yadda jikinku ya daidaita zuwa wannan sabon hanyar cin abinci.
Sources:
Cordain, L. "The Paleo Diet Revised" Hoboken, NJ: John Wiley & Sons, Inc. 2011
Frassetto, L. "Metabolic da kuma physiologic inganta daga cinye wani paleolithic, dinar-mai-nau'in irin abinci" Turai Journal of Clinical Gina Jiki 2009 63: 947-955.
Spreadbury, I. "Daidaita da abincin da aka rigaya ya nuna cewa motaccen carbohydrates sun inganta wani microbiota mai flammatory, kuma yana iya kasancewa tushen abincin abin da ke cike da gwagwarmaya da kuma kiba" Ciwon sukari, ciwo mai kwakwalwa da kiba: Targets da Farfesa 2012 5: 175-189.
Sisson, M. "The Primal Blueprint" 2012 Malibu, CA: Primal Nutrition, Inc.