Yanayin Abincin Pegan shine Haɗin Paleo-Vegan da kuke Bukatar Ku sani

Wadatacce

• Menene abincin pegan?
• Shin abincin pegan ya cancanci gwadawa?
• Bita don

Babu shakka kun san aƙalla mutum ɗaya a rayuwar ku wanda ya gwada ko dai cin abincin vegan ko paleo. Yawancin mutane sun karɓi cin ganyayyaki don dalilai na kiwon lafiya- ko muhalli (ko duka biyun), kuma abincin paleo ya ja hankalin kansa mai yawan bin mutanen da suka yi imani cewa kakanninmu mazauna kogo sun yi daidai.

Duk da yake bazai yi alfahari da matakin shahara ɗaya kamar kayan cin ganyayyaki ko kayan abinci na paleo ba, ɗanɗano na biyun ya sami karɓuwa a kansa. Abincin pegan (eh, wasa akan kalmomin paleo + vegan) ya fito azaman wani sanannen salon cin abinci. Matsayinsa? Ƙarshen abinci a zahiri yana haɗa mafi kyawun abubuwan duka salon cin abinci.

Menene abincin pegan?

Idan abincin vegan da paleo sun sami jariri, zai zama abincin pegan. Kamar cin abinci na paleo, peganism yana kira don haɗa nama ko kiwo da ƙwai, kiba mai ƙoshin lafiya, da ƙuntataccen carbs. Bugu da ƙari, yana ɗaukar kayan shuka masu nauyi, abubuwan da ba kiwo na veganism. A sakamakon haka, sabanin abincin paleo, peganism yana ba da izinin ƙaramin wake da hatsi marasa yalwa. (Mai alaƙa: 5 Genius Dairy Swaps Ba ku taɓa Tunanin sa ba)

Ana mamakin daga ina wannan ƙaunataccen ɗan soyayya ya fito? Mark Hyman ne, MD, shugaban dabaru da kirkire -kirkire na Cibiyar Kiwon Lafiya ta Cleveland kuma marubucin ABINCI: Me ya kamata in ci?, wanda ya fara ƙirƙira kalmar a ƙoƙarin bayyana abincinsa. "Abincin pegan ya haɗu da abin da ya fi kyau game da waɗannan abubuwan biyu cikin ƙa'idodin da kowa zai iya bi," in ji Dokta Hyman. "Yana mai da hankali kan yawancin abinci mai wadataccen shuka saboda ina tsammanin yakamata abincin shuka ya ɗauki mafi yawan farantin ta ƙara, amma kuma ya haɗa da furotin na dabbobi, wanda kuma yana iya zama wani ɓangare na abinci mai lafiya." (Mai Alaƙa: Mafi Kyawun Abubuwa Game da Babban Abincin Abinci na 2018 shine Wannan Ba ​​Duk Ba ne game da Rage Weight)

Kuma me hakan yayi kama, kuna tambaya? Dokta Hyman ya bayyana ranar cin abincin pegan kamar misali, ƙwai masu kiwo tare da tumatir da avocado don karin kumallo, salatin da aka cika da kayan lambu da kayan lambu masu lafiya don abincin rana, da nama ko kifi tare da kayan lambu da ƙananan shinkafa shinkafa. abincin dare. Kuma ga duk wanda ke son nasihu da ƙarin ra'ayoyin girke -girke, kwanan nan Dr. Hyman ya fito da littafin abincin pegan mai taken Abincin Pegan: Sharuɗɗa 21 Na Aiki don Maido da Lafiyar ku a cikin Duniyar Ruɗi ta Gina Jiki(Sayi Shi, $ 17, amazon.com).

Shin abincin pegan ya cancanci gwadawa?

Kamar kowane abinci, abincin pegan yana da ƙarfi da rauni. Natalie Rizzo, MS, RD, maigidan Gina Jiki a la Natalie ya ce: "Yana ɗaukar abubuwa masu kyau na abubuwan biyu kuma yana haɗa su tare." A gefe guda, wannan abincin yana buƙatar cinye kayan lambu a yalwace, ɗabi'ar da bincike ke dangantawa ga dumbin fa'idodin kiwon lafiya. Kamar yadda aka ambata, waɗanda ke cikin abincin kuma ana ƙarfafa su don yin kiwo ko nama da ciyawa da ƙwai a cikin matsakaici. Waɗannan duka tushen furotin ne, kuma samfuran dabbobi sun ƙunshi nau'in baƙin ƙarfe wanda jiki ya fi sauƙin ɗauka fiye da baƙin ƙarfe a cikin tsirrai. Game da fats masu lafiya? Bincike yana danganta kitse mai kitse zuwa ƙananan haɗarin cututtukan zuciya, kuma suna iya taimaka wa jikin ku sha bitamin mai narkewa. (Mai dangantaka: Abincin Paleo don Masu Farawa)

Duk da haka, abincin pegan na iya nisantar da ku daga cin abincin da ke da fa'ida. "Da kaina, ba zan gaya wa wani abin da ya kamata su bi ba," in ji Rizzo. Taurari da kiwo wani ɓangare ne na abinci mai ƙoshin lafiya, suna ɗauka cewa ba ku da rashin haƙuri, in ji ta. "Akwai hanyoyin samun alli da furotin idan kuka yanke kiwo, amma dole ne ku kara sanin inda wadancan abubuwan suka fito," in ji ta. (Kuna son yanke kiwo ba tare da la'akari da haka ba? Ga jagora zuwa mafi kyawun tushen alli don vegans.) Yanke hatsi na iya kawo muku tsada. Rizzo ya ce "Cikakken hatsi shine babban tushen fiber a cikin abincin ku, kuma yawancin Amurkawa basa samun isasshen fiber kamar yadda yake," in ji Rizzo.

Shin peganism shine hanya mafi koshin lafiya don cin abinci? Mai faɗa. Ko da kuwa, tunatarwa ce maraba da cewa ba lallai ne ku ci abinci a cikin iyakokin abincin da ake da su ba (paleo da veganism duka abinci ne masu hana su) tare da mayar da hankali kan laser don cin abinci lafiya. Idan ba ɗaya bane don ƙa'idodin abinci, koyaushe kuna iya rungumar yankin launin toka - ana kiranta mulkin 80/20 kuma yana da daɗi.

Bita don