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19-10-12 09:32 |
Sv: Angst!
Sitat:
Opprinnelig lagt inn av mrs kishty
(Innlegg 1393792)
Må lese meg opp på paleo diett, for den vet jeg ingenting om
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Den er litt mindre streng enn ketosediett, veit av endel som går over fra keto til paleo når de har nådd vektmålet sitt.
Sitat:
Q: What kinds of health problems come from Neolithic foods?
A: The complex of problems known as the "diseases of civilization." These chronic diseases are virtually unknown among aboriginal people before contact with the modern world, and then appear rapidly as they adopt "Neolithic" foods. These diseases include:
obesity
diabetes
heart disease
certain cancers
"metabolic syndrome"
tooth decay
scurvy
gout
dementia
...and more.
Q: Why do these foods cause health problems?
A: We are not adapted to eat grains, legumes, dairy, nightshades, but we are adapted to eat foods our ancestors never ate. These foods are high in antinutrients such as phytic acid, lectins, saponins, lactose, and gluten. These antinutrients bind to vitamins and minerals and prevent absorption. They also promotes an inflammatory response in the intestines by destroying the gut lining, which promotes cell division. Proteins also make their way into the blood where they cause more inflammation. Due to inflammation, cells die, which then must be replaced with new cells. Due to the increased cell division, cancer is more likely to form.
Q: What did Paleolithic man eat?
A: Obviously there was no single diet for all mankind. Humans can eat a wide variety of foods. However, studies of modern foragers have revealed several common factors, which we can reasonably guess was also true of ancient humans:
heavy reliance on animals as food, including land animals (game), birds, fish, molluscs, small mammals and insects
moderate consumption of plant foods, fruit, and nuts/seeds
Q: What are the problematic Neolithic foods?
A: The big ones:
grains (wheat, barley, rye, corn, rice) It doesn't matter if it's whole-grain or white flour as both contain certain problematic/damaging chemicals, namely Gluten, Phytates, and/or Lectins. Gluten (a protein found in wheat, rye and barley) is now known to cause significant damage in the human gut and body.
concentrated forms of sugar (white sugar, brown sugar, fruit juice, HFCS). Fruit juice delivers a powerful, concentrated dose of sugar without the water/fiber found in whole fruit
legumes (beans, peanuts, soy). These are known to contain significant antinutrient lectins, which may be partially deactivated by soaking/sprouting prior to consumption but may still cause problems in the gut. Legumes are known to aggravate many autoimmune diseases.
vegetable and seed oils (soybean oil, corn oil, canola oil, safflower/sunflower oil, shortening, hydrogenated oils). These oils are high in unstable omega-6 polyunsaturated fats, which are highly inflammatory in the body and are prone to oxidation in the body. They are among the primary causes of heart disease.
Some people (though not all) may react to the following foods and may see improvement with an elimination diet:
modern dairy products, especially conventional pasteurized milk. RAW milk contains lactase which helps digest the milk sugar (lactose). Pasteurization deactivates this enzyme, leaving the body with undigestible lactose that can cause irritation. Casein (milk protein) is another known gut irritant. However butter and fermented dairy products such as yogurt cause much less problems due to their reduced lactose content.
nightshades: Tomatoes, white potatoes, eggplant and peppers are all New World plants that some individuals may not be adapted to; these usually trigger autoimmune problems and so those with known autoimmune disease may see improvement with these foods removed from their diets.
eggs: especially egg whites, which contain gut irritant proteins
nuts/seeds, which contain some antinutrient lectins
Q: So what shouldn't I eat?
A: Stop eating these foods:
everything made from grains like wheat, corn, rice, barley and oats: this includes all baked goods (bread, crackers, muffins, cookies, etc.), pasta, and breaded/fried items
sugar in all forms except whole fruit
vegetable and seed oils like corn oil, canola oil, soybean oil, sunflower/safflower oil, etc.
legumes (beans, peanuts)
Q: What should I eat?
A: DO eat these foods:
lots of animal foods: meat, eggs, fish/seafood
lots of vegetables
nuts/seeds. The following nuts should be consumed in moderation due to their relatively high omega-6 fat content: walnuts, cashews, almonds, pecans, hazelnuts etc. Coconut is much lower in omega-6 fats and is rich in saturated fats and can/should be consumed more frequently than the above nuts. Remember that peanuts are legumes, not nuts, and are even more concentrated in omega-6 fats and antinutrient lectins.
fruits (in moderation if trying to lose weight; lower-sugar varieties like berries are a good choice over high-sugar fruits like grapes, bananas, or oranges.)
for cooking fats, use animal fats like lard, bacon fat, beef tallow, butter, olive oil, palm oil, or coconut oil.
Optional, depending on your tolerances:
dairy (fermented dairy such as yogurt and kefir and raw dairy are preferred over pasteurized dairy products such as cow's milk)
starchy root vegetables like potatoes and sweet potatoes (Note: Again, concentrated carbohydrate sources can inhibit weight loss. If you are working out and need to supplement calories or carbs, eat these starchy foods according to your needs.) Remove and discard peels of tubers to avoid concentrated antinutrient sources
Q: Isn't fat bad for you?
A: Not necessarily.
Saturated fats such as those found in animal products, coconut, and avocado are ideal as they are unlikely to oxidize and cause damage in the body.
Monounsaturated fats and medium-chain triglycerides (MCTs) are also generally beneficial.
Polyunsaturated fats are highly susceptible to oxidation and should be limited in the diet, with preference given to omega-3 fats found in wild-caught fish and grass-fed meats. Omega-6 polyunsaturated fats (found mainly in refined vegetable/seed oils) are highly inflammatory and should be avoided.
Artificial trans fats are among the most damaging/harmful fats in the modern diet and should be avoided like the plague.
Q: So what do an average day's meals look like on a paleo diet?
A: Here are a couple of samples to give you an idea.
Breakfast
Eggs cooked in one of the above listed healthy cooking fats such as butter or olive oil
Bacon
Blueberries
Lunch
Salad (spinach, lettuce, tomato, cucumber, carrot, etc.) with grilled chicken
Avocado
Handful of walnuts
Dinner
Steak, chicken, pork, salmon, lamb, etc.
Mushrooms/onions sauteed in bacon drippings
Sweet potato (mashed or cut into "fries" and roasted)
or
Shrimp, coated with unsweetened coconut and fried in coconut oil
Green cabbage or bok choy
Strawberries and homemade cream for dessert
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Mer info og linker her: http://www.reddit.com/help/faqs/paleo |
