Shin Abincin Paleo Zai Iya Taimaka Maka Rage Nauyi?

Wadatacce

• Menene Abincin Paleo?
• Hanyoyi 5 na Paleo Diet na Iya Taimaka Maka Rage Kiba
• 1. Maɗaukaki a cikin sunadarai
• 2. Kadan a Carbi
• 3. Yana rage Shan Calorie
• 4. Yana Kawarda Abincin Da Ake Sarrafashi
• 5. Yana Gusar da Suga
• Karatu da yawa Ya Nuna Yana Taimaka Maka Rage Nauyi
• Yana Inganta Sauran Al'amuran Lafiya
• Zai Iya Rage Fataccen Ciki
• Zai Iya Sara Hasken insulin da Rage Sugar Jinin
• Zai Iya Rage Abubuwan Haɗarin Cutar Cutar Zuciya
• Zai Iya Rage Kumburi
• Nasihu don izeara Girma Rage nauyi a kan Abincin Paleo
• Layin .asa

Abincin paleo shine ɗayan shahararrun abincin da ke kewaye.

Ya kunshi duka, abinci mara tsari kuma yana kwaikwayon yadda masu farauta ke cin abinci.

Masu ba da shawara game da abincin sun yi imanin cewa zai iya rage haɗarin al'amurran kiwon lafiya na zamani, suna nuna cewa masu farauta ba sa fuskantar cututtukan da mutane ke fuskanta a yau, kamar kiba, ciwon sukari da cututtukan zuciya.

A zahiri, yawancin karatu suna nuna cewa bin abincin paleo na iya haifar da asarar nauyi mai yawa da haɓaka ingantaccen kiwon lafiya (,,).

Menene Abincin Paleo?

Abincin paleo yana inganta cin cikakke, dabba da ba a sarrafa ta ba da tsire-tsire kamar nama, kifi, ƙwai, kayan lambu, 'ya'yan itatuwa, iri da kwayoyi.

Yana guje wa abinci da aka sarrafa, sukari, kiwo da hatsi, kodayake wasu nau'ikan madadin abincin paleo suna ba da damar zaɓuɓɓuka kamar kiwo da shinkafa.

Ba kamar yawancin abincin ba, abincin paleo ba ya ƙunsar ƙididdigar adadin kuzari. Madadin haka, yana iyakance rukunin abinci na sama, dukansu manyan hanyoyin samun adadin kuzari ne a cikin abincin zamani.

Bincike ya nuna cewa abincin da ke jaddada abinci gabaɗaya ya fi kyau ga rashi nauyi da ƙoshin lafiya. Sun fi cika, suna da karancin adadin kuzari kuma suna rage yawan abincin da ake sarrafawa, waɗanda ke da alaƙa da cututtuka da yawa (,,).

Takaitawa: Abincin paleo yana kwaikwayon abincin mafarauta da nufin rage barazanar cututtukan zamani. Yana inganta cin abinci gaba ɗaya, abinci mara tsari kuma yana ƙuntata abinci kamar hatsi, sukari, kiwo da abinci da aka sarrafa.

Hanyoyi 5 na Paleo Diet na Iya Taimaka Maka Rage Kiba

Abincin paleo na iya taimaka muku rasa nauyi ta hanyoyi da yawa.

A ƙasa akwai 5 daga cikinsu.

1. Maɗaukaki a cikin sunadarai

Protein shine mafi mahimmanci na gina jiki don asarar nauyi.

Zai iya ƙara yawan kuzarin ku, rage yawan abincin ku da kuma sarrafa yawancin homonon da ke tsara nauyin ku (7,,).

Abubuwan Paleo suna ƙarfafa cin abinci mai wadataccen furotin kamar nama mai laushi, kifi da ƙwai.

A zahiri, matsakaiciyar abincin paleo yana samarwa tsakanin 25-35% adadin kuzari daga furotin.

2. Kadan a Carbi

Rage yawan cin abincin ka na daya daga cikin mafi kyawun hanyoyin rage kiba.

Fiye da nazarin 23 ya nuna cewa cin abinci mai ƙananan-carb ya fi tasiri fiye da na gargajiya, abinci mai ƙarancin mai don rage nauyi (,, 12).

Abubuwan Paleo sun rage yawan cin abincin ku ta hanyar kawar da hanyoyin samun abinci kamar burodi, shinkafa da dankali.

Yana da mahimmanci a lura cewa carbs ba lallai ba ne ya zama mummunan a gare ku, amma ƙuntata yawan abincin ku na iya rage yawan adadin kuzari na yau da kullun kuma ya taimake ku rasa nauyi.

3. Yana rage Shan Calorie

Don rasa nauyi, gabaɗaya kuna buƙatar rage yawan abincin kalori.

Wannan shine dalilin da ya sa yana da mahimmanci a zaɓi abincin da ke cikewa, saboda suna iya magance yunwa kuma suna taimaka maka rage cin abinci.

Idan kun yi fama da yunwa, to abincin paleo na iya zama mai kyau a gare ku, saboda yana da cike da wuce yarda.

A zahiri, binciken ya gano cewa abincin paleo yafi cika fiye da sauran shahararrun abinci irin su Bahar Rum da ciwon sukari (13, 14).

Bugu da ƙari kuma, nazarin ya nuna cewa cin abinci mai ƙoshin lafiya zai iya taimaka muku samar da ƙarin ƙwayoyin cuta wanda zai ba ku cikakken abinci bayan cin abinci, kamar GLP-1, PYY da GIP, idan aka kwatanta da abincin da ke kan jagororin gargajiya ().

4. Yana Kawarda Abincin Da Ake Sarrafashi

Abincin zamani shine babban dalilin da yasa kiba ke ƙaruwa.

Yana ƙarfafa cin abinci mai sarƙaƙƙen abinci, waɗanda ke cike da adadin kuzari, ƙananan ƙarancin abinci mai gina jiki kuma na iya ƙara haɗarin cututtukan ku da yawa ().

A zahiri, yawancin bincike sun gano cewa karuwar yawan cin abinci mai sarƙaƙƙiya yana nuna karuwar kiba (,).

Abincin paleo yana taƙaita abinci mai sarrafawa sosai, saboda babu su a lokacin Paleolithic.

Madadin haka, yana karfafa cin abinci mara tushe na furotin, sabbin fruitsa fruitsan itace da kayan marmari da lafiyayyun ƙwayoyi, waɗanda ƙarancin adadin kuzari kuma masu wadataccen abinci.

5. Yana Gusar da Suga

Kamar abinci mai sarƙaƙƙen abinci, yawan cin sukari mai yawa na iya zama lahani ga yunƙurin asarar nauyi da lafiyar ku gaba ɗaya.

Yana kara kuzari a cikin abinci kuma yana da karancin abinci mai gina jiki. Ba tare da ambaton ba, yawan shan karin sukari na iya kara yawan cututtukan zuciya da ciwon sukari (,).

Abincin paleo yana kawar da ƙarin sukari gaba ɗaya kuma a maimakon haka yana inganta tushen asalin sukari daga sabbin 'ya'yan itace da kayan marmari.

Kodayake 'ya'yan itatuwa da kayan marmari suna da sikari na halitta, amma kuma suna samar da abubuwa masu mahimmanci kamar bitamin, fiber da ruwa, dukkansu suna da amfani ga lafiya.

Takaitawa: Abincin paleo na iya taimaka maka ka rasa nauyi saboda yana dauke da furotin, ƙananan carbi da cika mai wuce yarda. Hakanan yana kawar da abinci mai sarrafawa sosai da ƙara sukari.

Karatu da yawa Ya Nuna Yana Taimaka Maka Rage Nauyi

Shaidu da yawa suna nuna cewa abincin paleo yana da tasiri don raunin nauyi (,,,,).

A cikin wani binciken, an gaya wa ɗaliban likitocin kiwon lafiya 14 su bi abincin paleo har tsawon makonni uku.

A lokacin karatun, sun yi asarar kusan fan 5.1 (2.3 kgs) kuma sun rage ƙwanƙwashin su da inci 0.6 (cm 1.5) ().

Abin sha'awa shine, wasu nazarin da suke kwatanta abincin paleo da kayan abinci mai ƙarancin mai sun gano cewa abincin paleo yafi tasiri ga raunin kiba, koda kuwa da irin wannan cin abincin kalori.

A cikin binciken daya, mata masu kiba 70 masu shekaru 60 zuwa sama sun bi ko dai abincin paleo ko abinci mai mai mai mai mai yawa ga watanni 24. Mata a kan abincin paleo sun rasa nauyi fiye da sau 2.5 bayan watanni shida da ƙarin ninki biyu bayan watanni 12.

A cikin alamar shekaru biyu, ƙungiyoyin biyu sun dawo da nauyi, amma ƙungiyar paleo har yanzu sun rasa ninki 1.6 fiye da ƙari gaba ɗaya ().

Wani binciken ya lura da mutane 13 da ke dauke da ciwon sukari na 2 wadanda suka bi abincin paleo sannan kuma cin abincin suga (mai-mai mai kiba mai matsakaici zuwa mafi girma) sama da watanni biyu a jere.

A matsakaita, waɗanda ke kan abincin paleo sun rasa fam 6.6 (3 kgs) da inci 1.6 (inci 4) daga layinsu fiye da waɗanda ke kan abincin suga ().

Abun takaici, yawancin bincike akan abincin paleo sabo ne. Don haka, akwai karancin karatun da aka buga akan tasirinsa na dogon lokaci.

Har ila yau, ya kamata a lura da cewa ƙananan karatu kaɗan game da abincin paleo suna kwatanta tasirinsa a kan rage nauyi zuwa sauran tasirin abincin da ake samu a kan rage nauyi. Yayinda karatun ke ba da shawarar cewa abincin paleo ya fi kyau, gwada shi da yawancin abincin zai ƙarfafa wannan hujja.

Takaitawa: Yawancin karatu sun gano cewa abincin paleo na iya taimaka muku rage nauyi kuma ya fi tasiri ga raunin nauyi fiye da na gargajiya, abincin mai ƙarancin mai.

Yana Inganta Sauran Al'amuran Lafiya

Baya ga illolinta kan asarar nauyi, abincin paleo yana da alaƙa da wasu fa'idodin kiwon lafiya da yawa.

Zai Iya Rage Fataccen Ciki

Ciki mai ciki bashi da lafiya kuma yana ƙara haɗarin ciwon sukari, cututtukan zuciya da sauran yanayin kiwon lafiya da yawa (24).

Karatun ya nuna cewa abincin paleo yana da tasiri wajen rage kiba.

A cikin binciken daya, mata masu lafiya 10 sun bi abincin paleo tsawon makonni biyar. A matsakaita, sun sami raguwa mai inci 3 (8-cm) a kewayen kugu, wanda yake nuna man kitsen ciki, kuma kusan nauyin kilo 10 (4.6-kg) gaba ɗaya ().

Zai Iya Sara Hasken insulin da Rage Sugar Jinin

Hankalin insulin yana nufin yadda sauƙin ƙwayoyinku ke amsawa ga insulin.

Itiara hankalin insulin abu ne mai kyau, saboda yana sa jikin ku ya zama mai tasiri wajen cire sukari daga jinin ku.

Karatu sun gano cewa abincin paleo yana kara karfin insulin kuma yana rage suga (()).

A cikin binciken makonni biyu, mutane masu kiba 24 da ke dauke da ciwon sukari na 2 sun bi ko dai abincin paleo ko na abinci tare da gishiri mai matsakaici, kiwo mai ƙarancin mai, cikakkun hatsi da legumes.

A ƙarshen binciken, ƙungiyoyin biyu sun sami ƙwarewar insulin, amma sakamakon ya fi ƙarfi a cikin ƙungiyar paleo. Hakanan, a cikin ƙungiyar paleo ne kawai waɗanda suka fi ƙarfin jure insulin suka ƙara ƙwarewar insulin ().

Zai Iya Rage Abubuwan Haɗarin Cutar Cutar Zuciya

Abincin paleo yayi kamanceceniya da abincin da aka ba da shawarar inganta lafiyar zuciya.

Ba shi da gishiri sosai kuma yana ƙarfafa tushen ƙwayoyin sunadarai, ƙoshin lafiya da sabbin fruitsa fruitsan itace da kayan marmari.

Wannan shine dalilin da ya sa ba daidaituwa ba ne cewa nazarin ya nuna cewa abincin paleo na iya rage abubuwan haɗarin da ke da alaƙa da cututtukan zuciya, gami da:

• Ruwan jini: Nazarin bincike hudu tare da mutane 159 ya gano cewa abincin paleo ya rage hauhawar jini ta 3.64 mmHg da diastolic karfin jini da 2.48 mmHg, a kan matsakaita ().
• Triglycerides: Yawancin karatu sun gano cewa cin abincin paleo na iya rage jimlar triglycerides na jini har zuwa 44% (,).
• LDL cholesterol: Yawancin karatu sun gano cewa cin abincin paleo na iya rage “mummunan” LDL cholesterol har zuwa 36% (,,).

Zai Iya Rage Kumburi

Kumburi tsari ne na halitta wanda ke taimakawa jiki ya warke da yaƙi da cututtuka.

Koyaya, ciwon kumburi na yau da kullun yana da lahani kuma yana iya ƙara haɗarin cututtuka kamar cututtukan zuciya da ciwon sukari ().

Abincin paleo yana jaddada wasu abinci waɗanda zasu iya taimakawa rage ƙonewar kumburi.

Yana inganta cin sabbin fruitsa fruitsan itace da kayan marmari, waɗanda sune manyan tushen antioxidants. Antioxidants suna taimakawa wajen ɗaure da kuma tsar da ƙwayoyin cuta kyauta a cikin jiki wanda ke lalata ƙwayoyin cuta yayin ciwan kumburi.

Abincin paleo kuma yana ba da shawarar kifi a matsayin tushen furotin. Kifi yana da wadataccen mai mai omega-3, wanda zai iya rage yawan kumburi na yau da kullun ta hanyar murƙushe homonin da ke inganta ciwan kumburi, ciki har da TNF-α, IL-1 da IL-6 (29).

Takaitawa: Abincin paleo na iya samar muku da fa'idodi da yawa na lafiya, gami da haɓaka ƙwarewar insulin da rage ƙiba mai ciki, haɗarin cututtukan zuciya da haɗuwa.

Nasihu don izeara Girma Rage nauyi a kan Abincin Paleo

Idan kuna son gwada cin abincin paleo, ga wasu 'yan shawarwari da zasu taimaka muku rage nauyi:

• Ku ci karin kayan lambu: Suna da ƙarancin adadin kuzari kuma suna ɗauke da zare, suna taimaka muku ku cika tsawon lokaci.
• Ku ci 'ya'yan itacen da yawa: 'Ya'yan itãcen marmari suna da gina jiki da kuma cikawa yadda yakamata. Nufin cin 2-5 a rana.
• Shirya a gaba: Hana fitina ta hanyar shirya mealsan abinci a gaba don taimaka muku cikin kwanakin aiki.
• Yi barci mai yawa: Barcin dare na iya taimaka maka ƙona kitse ta hanyar kiyaye ƙwayoyin jikinka masu ƙona kitse a kai a kai.
• Kasance mai aiki: Motsa jiki na yau da kullun yana taimakawa ƙona ƙarin adadin kuzari don haɓaka ƙimar nauyi.

Takaitawa: Fewan shawarwari da zasu taimaka muku rage nauyi a kan abincin paleo sun haɗa da cin karin kayan lambu, yin gaba da kuma ci gaba da aiki.

Layin .asa

Sananne ne cewa bin abincin paleo na iya taimaka maka rage nauyi.

Ya kasance mai yawan furotin, ƙarancin carbi, na iya rage yawan ci da kuma kawar da abinci mai sarrafawa da ƙara sukari.

Idan ba kwa son ƙididdigar adadin kuzari, shaidu sun nuna cewa abincin paleo na iya zama babban zaɓi.

Koyaya, yana da mahimmanci a lura cewa abincin paleo bazai iya kasancewa ga kowa ba.

Misali, waɗanda ke gwagwarmaya da hana abinci suna iya samun wahalar daidaitawa da zaɓuɓɓukan abincin paleo.