Europe and Americas return to the primitive rules of nutrition. The diet of Paleolithic times strictly comply with such famous Hollywood actors like Robert de Niro and Hilary swank. What's the secret to the incredible popularity of the diet of the stone age? About the Paleolithic diet says one of the founders of this area, whose authority is recognized around the world today, is a Professor of the State University of Colorado in the USA Laurent Cordain.
Professor, why do you recommend people to go back to the diet distant ancestors? Because for millions of years our life has changed dramatically.
Life has changed, but the genetic pattern has remained virtually unchanged. Imagine a hundred thousand generations of people were hunters and gatherers. The following five hundred generations depended on the achievements of agriculture. The last ten live in the industrial age. And just the last two generations are "children" of fast food and high technology in the power.
At the dawn of evolution, our ancestors did not consume no grains, no dairy, no sugar, no alcohol. And so on the different chemical food additives in General it was not. This situation lasted for many hundreds of years, and then there was a sharp qualitative leap, and the whole system of power has changed.
But genetically, our body remains configured it to power the stone age. Genes don't have time to "adjust" to the new realities. The body had to adapt to changes in nutrition. The result of this process was the emergence of diseases that did not exist in earlier times. This cardiovascular disease, arthritis, diabetes, obesity, cancer. According to the latest data, it is powered guilty today in 75% of cases of premature death.
"But the duration of the life of primitive people was much shorter than ours.
- Yes, the old man lived about 30 years. The cause of early death, excluding violent death, were a variety of bacteria. But today we can easily cope with these problems with hygiene and achievements of pharmacology. For a long time we watched the power of the so-called savage peoples, lost in the remotest corners of the globe. Their "diet" was virtually unchanged for thousands of years.
As a result, these tribes practically does not suffer from obesity, diabetes, hypertension, cancer, have more stamina and strength. But when faced with the achievements of modern civilization and move to modern nutrition, the situation changes drastically. Very quickly they sold all of those diseases that are now the Bane of our society.
- What are the main differences between our current supply from the diet of the Paleolithic era?
- Changed the ratio of vegetable and animal food. Primitive people received 65% of all energy from animal food and 35% from vegetable. The proportion of protein in their diet was 37% fat, 22%, and carbohydrates - 41%. The current situation is: 15% protein, 34% fat, and 49% carbohydrates. It turns out that today we consume one and a half times more fat. And most of them are harmful saturated fats, processed with the help of modern technology.
The diet of primitive people was very rich in fiber - her daily rate exceeded 100 grams. And today is considered a good indicator of 25-30 grams daily. The ancients, also, was not in the habit salt or sweeten food, and especially to water it fat.
- How was the diet of primitive man?
He was quite diverse, with a large amount of fiber, vitamins and antioxidants. Here are the main groups of products that are included in the diet of Paleolithic man:
- A large number of fruits and vegetables daily. They contain phytonutrients and antioxidants that can prevent many diseases, including cancer and heart disease.
Beans. Along with fruits and vegetables they formed the basis of the diet and supplied tissue.
- Meat of wild animals and birds. In the diet of our ancestors was about 35% protein. When this meat in those days it was very dry and contained mostly healthy fats omega-3.
- Nuts. They served as a source of healthy fats and various nutrients.
- Different roots, shoots, tubers and other foods that today you are unlikely to find on sale.
Naturally, all these products were raw, did not contain any dyes, preservatives and flavors that abound in our food.
- Primitive man was spending a huge amount of energy for survival. In order to maintain strength and health, he needed much more food than we are now.
"Exactly, primitive man led a very active lifestyle, and caloric content of their food, according to our estimates often exceed 3-4 thousand calories. But nobody suggests that we should blindly copy this food - moreover, it is hardly possible. We can only learn from the basic principles that will allow us to significantly improve your diet.
Of course, today we are not able to have daily pounds of vegetables and fruits, and should take additional vitamin supplements. But the fact that we should have more of such products is undeniable. By the way, the active life of our ancestors also contributed to the health of their heart and blood vessels.
As you can observe the "stone age diet" in modern conditions? How can we do, for example, from grain products?
- To eat or not to eat grains is an individual matter. Some researchers believe that this group of products causes problems with digestion, diseases of the stomach and intestines, rheumatoid arthritis and other diseases. In my opinion, in order to feel better, enough to refuse purified and refined cereals and switch to whole grains.
The same situation is with dairy products. In the diet of primitive people they were absent, but today we can not exclude them from the diet. The danger is only saturated milk fats. So you should choose the most fat-free foods.
And from what foods, in your opinion, is completely refuse?
First of all, it is sugar and all sweeteners. Primitive people were familiar only with wild honey, which is rich in many nutrients. Believe me, the rejection of refined sugar will not bring you nothing but good. After all sugar and sweet foods contributes to high blood pressure, and also affect insulin production, causing the diabetes and many cardiovascular diseases.
Very carefully you should choose fats. In the Paleolithic age was not, for example, TRANS-fatty acids, which are rich in our table. Minimally attended and saturated fats. Tip one: read the labels as close as you can and do focus on olive or Flaxseed oil, walnuts and fatty species of fish. Remember: the excess of harmful fats in the diet leads to heart disease, obesity, inflammatory diseases of the joints.
- What can we do? Fruits and vegetables?
- Range of useful and natural products is quite wide. General principle: the more natural foods and less processed and less fat and sugars. The diet must include fruits, vegetables, whole grains, beans, various herbs and roots.
Try to eat fresh, uncooked foods. For example, a raw carrot is much better than grated or boiled. And oat, barley or rye flakes without any additives will bring much more benefits than a piece of bread, muesli or pie.
- What benefits will the diet of Paleolithic health?
- It is useful for prevention and treatment of diabetes, obesity and many related diseases. A large amount of fiber in the diet protects against many diseases of the gastrointestinal tract.
This diet will also help to reduce the risk of cancer and cardiovascular diseases. Effective it will be and for the prevention of allergic diseases. In addition, everyone who follows this diet, significantly increases the level of vital energy, people become more active and positive, increasing their immunity.
- Will the diet for those who want to lose weight?
- No doubt. You will be able to lose your extra pounds, but will not suffer from lack of energy and bad mood. This diet is high in fiber, which slows the absorption of carbohydrates regulates your insulin levels and thus promotes fat loss.
In addition, cellulose is a significant volume in the stomach, contributing to feelings of satiety. The lack of sugar and harmful fats, vitamins and minerals also contribute a lot to get rid of extra pounds. It will be absolutely healthy weight loss that will benefit your health.
Menu
Breakfast
- Porridge with natural oatmeal with grated Apple and cinnamon.
- Low-fat natural yoghurt with no fillers or preservatives, nuts and fresh berries.
Two boiled eggs, green salad with olive oil, Apple.
Lunch
- Grilled chicken, big salad of green vegetables, olive oil.
- Low-fat cottage cheese, berries and fruit.
- Stewed with greens, mushrooms, a little nuts.
Dinners
- Thinly sliced roast Turkey breast with steamed vegetables.
- Herring in oil, shredded carrots, onions and soy sprouts.
- Fruit.
Source:
Women's health
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